OK, let's give it a shot.

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Re: OK, let's give it a shot.

Postby Melody » Sun Jun 08, 2014 6:28 pm

Bench, 75lb warmup x 5; 97lb x 4, 107lb x 2, 117lb x 1, 107lb x 2, 97lb x 4.
16kg weighted pullups x 1 x 5.
Dips x 10 x 3.
Double 8kg kb iron cross x 5 x 3.
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Re: OK, let's give it a shot.

Postby Melody » Mon Jun 09, 2014 9:25 pm

Squats: rock bottom, 75lb x 5, 97lb x 5, 117lb x 3. With chain guards on (they aren't low enough to let me go rock bottom, but I can break parallel): 137lb x 2, 147 x 2, 151lb x 1, did not hit parallel. But at least my knee feels ok. Getting my strength back is a very slow and frustrating process.

DL, 207lb x 2 x 5.
Assisted glute-ham raise x 5 x 3.
10kg plate loaded skater jumps, 1 min
Dragon flags x 3 x 2.

Heading to Italy tomorrow!
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Re: OK, let's give it a shot.

Postby Melody » Thu Jun 26, 2014 8:05 pm

First time training normally again after an unexpected break (training was sporadic overseas and then came back from my trip sick). Not feeling especially strong.

Bench, 89lb x 5, 99lb x 3, 104lb x 2, 109lb x 2, 114lb x 1, 119lb x 1 x 2.

12kg weighted pullups x 3 x 3.

Double 8kg kb iron cross x 3 x 3.

War Machine overhead triceps extensions x 10 x 3.

Good to be back. Have a lot of work to do.
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Re: OK, let's give it a shot.

Postby Melody » Sun Jun 29, 2014 5:28 pm

Squats, 111lb x 5, 133lb x 3, 143lb x 2, 153lb x 2, 163lb x 1 not quite to parallel. Still, knee did not hurt, and progress is progress (I could barely get 143 to parallel a few weeks ago), so I'll take it.

Good Mornings, 111lb x 5 x 3.
28kg side bends x 5/5 x 3.
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Re: OK, let's give it a shot.

Postby Melody » Mon Jun 30, 2014 6:26 pm

Long pause bench, 95lb x 3 x 10.
Bent-over barbell rows, 119lb x 5 x 3.
BW dips, 10 x 3.
SmartFlex front raises x 10 x 3.
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Re: OK, let's give it a shot.

Postby Melody » Sun Jul 06, 2014 10:00 pm

Rock-bottom bb back squats: 107lb x 3, 117lb x 3. W safety chains (which don't allow me to go all the way rock bottom), 129lb x 3, 139lb x 2, 151lb x 1, 161lb x 1-- not positive, but I think I hit parallel today on that one!! In any case, definitely lower than last time, and no knee pain. Progress!!! 200lb squat, I'm coming for you.

Very easy speed DL, 169lb x 5 x 3.
Overhead mace side bends, no idea how much my mace weighs at this point, 10/10 x 3.

Been bending steel on my off days (mostly long bending right now; starting to try short bending again). I forgot how much I love it!
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Re: OK, let's give it a shot.

Postby Melody » Mon Jul 07, 2014 9:03 pm

Bench: 95lb x 3, 105lb x 2, 117lb x 1, 105lb x 2, 95lb x 3.
Bent-over barbell rows, 119lb x 5 x 3.
War Machine overhead tricep extensions, 10 x 3.
Fat grip HLR x 5 x 3.
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Re: OK, let's give it a shot.

Postby Melody » Mon Jul 14, 2014 3:09 am

Easy day today.
Bench: 95lb x 3 x 5.
SmartFlex rows and overhead presses, 10 ea. x 3.
Double overhead 14kg kb press x 5 x 3.
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Re: OK, let's give it a shot.

Postby Melody » Mon Jul 14, 2014 6:08 pm

Back squats, rock bottom: 95lb x 5, 117lb x 3, with safety chains (which allow below parallel but not rock bottom),139lb x 3, 161lb x 1 x 2, hit just about parallel both times with no knee pain! I still have a ways to go before I get back to what I could squat before injury, but yay! I'm getting my squats back!

DL, 187lb x 3, 209lb x 3, 221lb x 1, 231lb x 1. Definitely not at my strongest right now, but that will do.

1 leg TRX hammy curls, 5/5 x 3.
Dragon flags x 3 x 2.
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