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Chillicat's journal

Chillicat

By Chillicat
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Chillicat Senior member

Chillicat

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Heavy day today. Pommy hubby decided to stay home and watch the recorded England/USA game (I just googled to see how my sweepstake team USA did), so I walked up and back instead of the lazy drive we normally do. Burned slightly more calories walking the easy downhill walk home than the steady uphill walk to the gym - and with a slightly higher max heartrate (though I think that's probably the walk up my street which is short but intense when you've been strolling downhill for 20 mins!).

Squats 40/50/55/60/65 then tried one at 70kg but only managed about 50%. Should probably do a 67.5 increment rather than straight up to the 70 - but just wanted to give it a try.

Deads 50/60 (x5) 70/75 (x3) 80 x1. Up from last week's best of 1x75, so happy with that.

Bench 30/40 (x5) 45/47.5 (x3) 50x1. Not so good on these this week, seem to be getting worse rather than better. Only just managed to rack the last one, whereas the last 2 weeks I managed one full one at 50kg, then 4 more partials. With the effort it took just to rack the bar after one rep, I didn't dare attempt any more :lol:

Incline DB press 10kg 2x20

Calf raises 64kg 30/30/25

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Chillicat Senior member

Chillicat

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Been a bit slack with keeping up with my journal this week - but there never really seems to be much to say about light and medium days.

So Tuesday I did a light day. Just did squats to 55kg, SLDLs to 70kg and Bench to 40kg. No time for any accessory work.

Wed I was going to do pump but was just not feeling it, so didn't bother.

Thurs had a medium day, squats to 60kg, deads to 75kg and bench to a slightly iffy 45kg. Also no time for any accessory work.

So today I'm going to just have a bit of fun time and do some bits and pieces - feeling like some ez bar bicep curls, skullcrushers or maybe close grip bench, maybe some abs...

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teamfatboy Veteran member

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Tuesday I did a light day. Just did squats to 55kg, SLDLs to 70kg and Bench to 40kg.

Thurs had a medium day, squats to 60kg, deads to 75kg and bench to a slightly iffy 45kg.

So today I'm going to just have a bit of fun time and do some bits and pieces - feeling like some ez bar bicep curls, skullcrushers or maybe close grip bench, maybe some abs...

Wow - look at those numbers: "light" squats at 55kg.... Would you have said that at the beginning of the year ? :cool:

Fun is good :nod: - every now and then I'll go have a "goofing-off" session with stuff I like to do that isn't on the plan... I've been talking to one of the Bodyworks guys about doing a boxing session for laughs... I think I need help! :grin:

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Chillicat Senior member

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Wow - look at those numbers: "light" squats at 55kg.... Would you have said that at the beginning of the year ? :cool:

Haha, I could barely squat 45kg at the beginning of the year, so am very happy!

Fun is good :nod: - every now and then I'll go have a "goofing-off" session with stuff I like to do that isn't on the plan... I've been talking to one of the Bodyworks guys about doing a boxing session for laughs... I think I need help! :grin:

Yeah, I'm really looking forward to my fun session today.

Actually, I'm thinking of taking a 4-6 week break from my current 5x5 heavy/light/medium programme and switching to a 4 day push/pull programme like I did earlier in the year. That way I can take a break from the same old squats every session routine and do a bit more fun stuff after a single major lift each session. Might start that next week, since I've been thinking about it for a while, so it must be time for a change.

In other news, did you see that the Film Fest programme is now online and the brochures hit the streets today \:D/

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morattigirl Senior member

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Heavy day today.

Bench 30/40 (x5) 45/47.5 (x3) 50x1. Not so good on these this week, seem to be getting worse rather than better. Only just managed to rack the last one, whereas the last 2 weeks I managed one full one at 50kg, then 4 more partials. With the effort it took just to rack the bar after one rep, I didn't dare attempt any more :lol:

CC just out of curiosity... when you do your 1 rep @ 50kg are you doing it in one continuous movement or pausing at the bottom and then driving back up?

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Chillicat Senior member

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Heavy day today.

Bench 30/40 (x5) 45/47.5 (x3) 50x1. Not so good on these this week, seem to be getting worse rather than better. Only just managed to rack the last one, whereas the last 2 weeks I managed one full one at 50kg, then 4 more partials. With the effort it took just to rack the bar after one rep, I didn't dare attempt any more :lol:

CC just out of curiosity... when you do your 1 rep @ 50kg are you doing it in one continuous movement or pausing at the bottom and then driving back up?

Now that I try to think about it I'm not actually sure. I think I'm pausing - but I'm not 100% sure - I'll do it on Sunday and get back to you.

What should I be doing?

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morattigirl Senior member

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Oh um I wasn't questioning your technique or anything, I was just looking at your weights that you do and they are fairly similar to mine.

With the bench press I find it alot easier when i'm doing it continuous. When I tried to push 50kg for this 500lb club competition our gym was holding, you had to pause at the bottom and then push back up (which I think is standard in any comp), I got down fine but after the pause i got stuck lol

It fucken hard with that pause!!

But yeah do let me know tomorrow, i'd be interested :D

I did 75kg deadlift yesterday for the first time so quite happy with that for now and 100kg standing calf raises 3 sets of 20.

I don't really know if thats good though? I think it is? :think:

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Chillicat Senior member

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Oh um I wasn't questioning your technique or anything, I was just looking at your weights that you do and they are fairly similar to mine.

With the bench press I find it alot easier when i'm doing it continuous. When I tried to push 50kg for this 500lb club competition our gym was holding, you had to pause at the bottom and then push back up (which I think is standard in any comp), I got down fine but after the pause i got stuck lol

It fucken hard with that pause!!

But yeah do let me know tomorrow, i'd be interested :D

I did 75kg deadlift yesterday for the first time so quite happy with that for now and 100kg standing calf raises 3 sets of 20.

I don't really know if thats good though? I think it is? :think:

Haha I wouldn't mind at all if you were questioning my technique, as I certainly don't know everything and am always up for receiving feedback if I'm doing something wrong. When I think about it, in pump classes they're always encouraging continuous movement rather than pauses (having a break!) in between, but I have to admit that I haven't really paid attention to that in my bench presses outside of pump class.

Yay for your 75kg deadlift!

100kg standing calf raises for 3x20 sounds good to me. I've only been doing 64kg but my programme commands me to try for 3x30, so I've been going lighter (and never really hitting a full 3x30!).

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Chillicat Senior member

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Have you done the latest Pump release?? OMG that chest track... Faaaark I thought that was hard and yeah nah you don't pause at all in Pump aye.

Oh what about the new lunge track. Wholey shitballs. 6 odd mins of lunges!!!

Killer!!!!

Oh no - I only grudgingly do lunges as it is - don't like the sound of 6 odd mins of it :shock:

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teamfatboy Veteran member

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With the bench press I find it alot easier when i'm doing it continuous. When I tried to push 50kg for this 500lb club competition our gym was holding, you had to pause at the bottom and then push back up (which I think is standard in any comp), I got down fine but after the pause i got stuck lol

It fucken hard with that pause!!

Yep, there's something in the "elastic energy" that helps if you don't pause. If you check out the vids of the powerlifting comps, they enforce the 'hold' at the end of the move, i.e. "in the hole" for squats... makes it harder. In pump classes with the weights being lighter and the reps being far more, the pause is less important...or at least that's my 2c worth..

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becbec Senior member

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Have you done the latest Pump release?? OMG that chest track... Faaaark I thought that was hard and yeah nah you don't pause at all in Pump aye.

Oh what about the new lunge track. Wholey shitballs. 6 odd mins of lunges!!!

Killer!!!!

Oh no - I only grudgingly do lunges as it is - don't like the sound of 6 odd mins of it :shock:

I love the new chest track! Lunges are a bit much though

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Chillicat Senior member

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Heavy Day Sunday today.

Squats: 40/50/55/60/65/70 though I have to say my 65s and 70s were a bit iffy. Next week I'll try starting at 50 so that I don't run out of energy by the time I get to 65s

Deads: 50 and 60 x 5 each, 70, 75 and 80 x 3 each. Then I tried an 82.5kg for fun but it was a bit of a fail. Managed to stand up with it in my hands, but with zero elegance, so I'm not counting it. But 80x3 is a PB anyway, as last week I only managed 80 x 1.

Bench: 30 and 40 x 5, 45 and 47.5 x 3, then 50 x 2 then a further 3 at about 25% ROM :pfft:

I was very mindful of how I was doing these, and made sure I was doing them with a continuous movement. I did better this week than in the past with 2 pretty good(ish) reps, so I guess maybe I wasn't doing it continuously before. So thanks to Morattigirl for the tip!

Incline DB press 12kg - meant to be 2x20 but managed 14 then 8 :lol:

Calf Raises - decided to follow Morattigirl and try 100kg 3x20. Well I managed it, but only just - calves were screaming at me by the end!

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Chillicat Senior member

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The new season of True Blood premieres this Wed! We didn't have to wait long!

Oooh thanks for letting me know - MySky is now set!

Chillicat your weights are awesome you have improved heaps....keep it up!!!!

Thanks Nessie! I've been doing my best to make improvements on a weekly basis, even if those improvements are teeny - they all add up!

Today I started a new programme. I've really enjoyed the 5x5, but after 14 weeks I need a bit of a change, as in the last couple of weeks I have got to a point where I just don't want to spend all my time over at the squat rack, and want to do a few different things just for a change.

So today I've started a 4 day per week push/pull programme. One major lift per day (squats, deads, bench, SLDL) following a 5x5 pattern, then the rest of the workout will be 3-4 other exercises that either push or pull depending on the main lift. I did this same programme at the beginning of the year prior to starting the 5x5 heavy/light/medium programme, and found myself improving every week on the main lifts.

I don't think I'll bother with writing out every single accessory exercise that I do in my journal, just my improvements with the main lifts. So today was squats, and I did 40/50/60 all x5, then 65/70/72.5 all x 3. I'm not claiming a PB for the 72.5 though, as it was probably only 75% ROM, and frankly I think my 70 is still pretty marginal - but the guy who was also doing squats wasn't going to parallel either so WTF, thought I'd just give the 72.5 a try.

Tomorrow should be a pull day, but unfortunately I have to spend the day in Auckland for work, so I'll have an enforced rest day and will have to wait til Tuesday.

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Chillicat Senior member

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You're going good CC, you improve every week which is great! I have heard lots of good things about Push-Pull programs, is it an official program as such or are you making it up? 72.5kg squat FTW :grin: :clap:

I got the original idea from P-man's book. I'm following what I did earlier in the year and from what I recall I have followed it as he noted it in the book - I don't think there's a list of exercises that you do on each day, so it's not an official programme as such. More a guideline - do pushing stuff on day one, pulling stuff on day two, and base the rest of your exercises on each day on whether your major lift was a push or a pull. The programme I've put together is based on doing things that I like, and ensuring that each general muscle group is hit at least a couple of times a week, and that the push-pull principle is followed.

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Chillicat Senior member

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Ooooo ouch major DOMS today after doing a few things I haven't done in 14 weeks. My abs are really sore after doing only 1 x 30 second plank and 2 x 30 second side planks :lol:

As for my chest - flyes have made me feel as though all my ribs are bruised today - ouch!

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Chillicat Senior member

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Last time I posted it was Monday and I had DOMS from Sunday - well, now it's Sunday and I've still got DOMS. Not from last Sunday, they've been moving about from one location to another, but I've had DOMS in one place or another for an entire week since I changed from 5x5 to my new push/pull routine. I guess that's what happens when you do a whole bunch of things you haven't done for 14 weeks!

But it hasn't stopped me working out, I've still been gymming, but been a bit busy with watching football and with end of year reporting at work that I haven't had much of a chance to pop in here.

So here is what I did for my main lifts for the last few days:

Tuesday - Deadlifts: 50/60 x 5; 70 x 3; 80 x 2, 82.5 x 2 (only did one iffy one the previous week, so a minor PB, but just barely)

Thursday - Bench: 30/40/45 x 5; 47.5 x 3; 50 x 5 (but only 2 were reasonably good)

Friday - SLDL: 40/50/60 x 5; 65 x 3; 70 x 2

Today - Squats: 50/60/65/70/72.5/75 x 5. This was the first time I tried 75kg and I have to say it was only about 75% ROM (and being brutally honest, so were my 70 and 72.5kg efforts). I should probably work on my lower weights before I try jumping up to 75kg (in a don't run before you can walk kind of way) - but I just wanted to see if I could do some kind of squat at that weight.

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