Adena's Quest For Strength

[Adena]

Well, I have been doing a program called the 5 / 3 / 1 for a long time, and it still is working for me, although I have slowed down. Today was Deadlift Day, Yay!

Deadlift:

1x5x165
1x5x190
1x5x215

Deficit Deadlift:

1x10x135
5x10x155

Plate Pinches with two 5 lb plates:

3 sets for each hand, to failure

I normally would do Farmer's Walks but I got a little distracted by talking to another female powerlifter for a long time, which may have been worth it. I love making friends!

[JP]

Nice one!

Any mid range goals in mind?

[Lordmuppet]

you've gots to get some max effort videos up

[Adena]

I have a digital camera buried somewhere and might be able to remember my photobucket password. It would be useful to have some photos and videos, I know...

[Adena]

Nice one!

Any mid range goals in mind?

I usually don't have very specific goals, other than try to lift heavier weight without expanding the ol' powerbelly too much. So far my belly has gotten back to normal looking and my strength gains have slowed, but if I'm still gaining strength at all, I'm happy.

I guess 300 would be a nice round number for my deadlift goal, maybe. I have a definite goal of squatting 225 by the end of the year. We'll see what happens. I'm intending to enter this rather informal Bench/Deadlift Contest at the Iowa State Fair in August. I wish they had squats in that competition. Maybe in the fall or winter I will do a UPA meet or something.

On another note, I've never done deficit deadlifts before, and my butt is super sore. I didn't realize it would affect me in that way.

[Goob]

Nice way to start the log, some strong numbers there!

There are a lot of bench/dead contests around now. Seems squatting is too dangerous The gym I go to did full meets twice, but on both occasions several people got injured on the squat section. Apparently, those guys quarter squatting are so delusional they think they can actually squat 400 lbs or so stubborn they will still attempt 400 lbs knowing full well they'll nearly kill themselves.

[Adena]

Overhead Press Day

SOHP:

1x3x60
1x3x70
1x4x75

1x10x55
1x8x55
2x10x50
1x6x50

Haha, I was attempting a 5x10 but maybe I should just stick to 50 for those.

Dips:

1x12
1x10
1x6

Squat Day

Parallel Squat:

1x3x130
1x3x150
1x3x165

5x8x135

GHR + 10 lb:

3x16

I had a huge powerlifter dude helping me out today. My depth is spot on, and so is my form, I just waffled forward on a few reps a little. I thought I felt that, and he confirmed it, so even though it wasn't a perfect day, I'm glad I'm feeling squats the way I should, if that makes sense. We don't have mirrors at 22nd Street Barbell, and I think it's probably better to rely on a second opinion anyway.

[chewybaws]

My workout partner struggles with the numbers you're squatting/OHP sometimes!

[Adena]

My workout partner struggles with the numbers you're squatting/OHP sometimes!

What! You're kidding! Well, that's good to hear.

[baldy]

Are we working in lbs or kg over here?

[Adena]

pounds, sorry

[Linnéa76]

Look's like ambitious training Adena! It's good to get some more competition on the strength table.

[Lordmuppet]

no mirrors = better pro-perception training. Or so Rippetoe says anyway.

Seems to me useful to use mirrors occasionally and mostly avoid them.

But yeah videos are great.

[Adena]

Bench Day

I never really write this down in my log, but I always foam roll quite a bit and stretch out just a little. I also do warm-up sets that I never write down. I guess it might be more accurate to include that stuff.

Bench Press:

warm-up sets with 45 and 65

1x3x85
1x3x95
1x3x110
5x0x80

Narrow Grip:

2x10x70
1x9x70

Push-Ups:
1x8
1x7
1x5

Deadlift Day

Foam rolling and a little yoga

Deadlift:

warm-up triples with 135 and 155

1x3x175
1x3x200
1x4x225

Partial Deadlifts:

5x5x195

Farmer's Walks with two 45 lb plates:

2 sets

Plate Pinches with two 10 lb plates:

3 sets

[Adena]

Overhead Press Day

Foam rolling, stretching out my shoulders, yada yada, a few warm up sets with just the bar, then

SOHP:

1x5x65
1x3x70
1x1x80

5x10x50

Dips:

1x12
1x10
1x5

More foam rolling, then I went home.

Squat Day

Plenty of foam rolling and stretching, then a warm-up.

Parallel Squat:

1x5x45
1x5x95
1x5x115

Then I got right to it:

1x5x140
1x3x160
1x3x175

My buddy said I had an awful lot of bar speed for a weight that I thought was my 1RM. I'm definitely past 175 now, so that's awesome. I might find out my 1RM for squats next month.

5x10x135

That made me tired.

GHR + 10 lbs:

1x20
1x16
1x12

That made me even more tired. It was kind of hot and humid in the gym. I drank a ton of water, foam rolled quite a bit, and called it a day.

I'm pretty excited about that 175x3 yesterday, guys!