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 Janis Finkelman's log

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babyeater
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PostSubject: Janis Finkelman's log   Sun Jul 22, 2012 1:07 pm

Alright, I'm going to give my basic physical stats to accompany the workout numbers that are to follow.

Height: 5'2"
Reach: 68" (in other words, I'm a gorilla)
Weight: 110-113 (competing in the 114 lb weight class)

PRs as of my most recent (and first) meet:

squat 171
bench (paused) 116
bench (touch and go) 125
deadlift 254

I've been lifting in a mostly self-directed manner for roughly 3 years and just started powerlifting-specific training in April of '12. My current "big" goal is to total elite in my weight class in a year ()over 600 lb) . I'm at 540 right now, so we'll see if I can make that 60+.
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PostSubject: Re: Janis Finkelman's log   Sun Jul 22, 2012 1:10 pm

yesterday's work (today is a rest day, blegh but my body needs it as I recover from last weekend's meet)


Squat

bar x 8
bar x 8
95 x 5
95 x 3
120 x 1
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

This day was my first time squatting low bar.

Deadlift
95 x 3
95 x 3
135 x 2
185 x 1
205 x 2
205 x 2
205 x 2
225 x 1
225 x 1

Lots of fun; cannot wait to get back to training this again.

Leg curls
150

Lunges
60 x 16 steps
50 x 16 steps
50 x 16 steps

standing ab pulldowns using the cable machine
25 x ~20
25 x 15
25 x 15

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PostSubject: Re: Janis Finkelman's log   Sun Jul 22, 2012 1:18 pm

Welcome, babyeate! Good luck with your aesthetic goals of 2012!
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PostSubject: Re: Janis Finkelman's log   Wed Jul 25, 2012 8:31 pm

quat daaaaay:

bar x 8
bar x 8
95 x 5
95 x 3
120 x 1
135 x 1
145 x 5
145 x 5
145 x 5
145 x 5
145 x 8

Video of the 145 x 8--please ignore the fact that I look like I'm going to explode on the seventh or eighth rep here. My left glute is a little roughed up from the last time I did lunges (did them stupidly, to clarify) and I was kind of feeling it toward the end of this set. I'm still getting used to low bar, this was my second session with it:



box squats
bar x 8
bar x 8
65 x 6
95 x 6
95 x 5 (plate on the box slipped due to my sucking at these; I opted not to fall on my ass by sitting down on a slipping plate on the last rep)
95 x 6 (sucked slightly less on this set)

walking lunges
30 x 24 steps
30 x 24 steps
30 x 24 steps

went really light with these because of the Gimpy Glute (which has started to feel much better, I just wanted to be careful with it today). Tried to hold down the rest periods to very short ones between each set.

pull-throughs
50 x 20
50 x 20
50 x 20

Standing cable ab bends
24 x 3 x 3, roughly.

Pretty good day today.
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PostSubject: Re: Janis Finkelman's log   Sat Jul 28, 2012 9:11 am

Yesterday's stuff, forgot to log it here:

Row day

pendlay rows

bar x 8
bar x 8
95 x 8
95 x 8
95 x 8
95 x 8
95 x 10 (shitty. So shitty)

Here's a video of the fourth set of these. Two things: 1/ no, I can't seem to do this with my head in a neutral position; I keep cranking my neck back like this. 2/ It has become obvious to me while watching all my rowing sets today that I need to take a wider grip. I'd say my hands are about 1-2 inches away from the outer rings right now; apparently that's not far enough. Why I didn't seem to realize this until the post-workout analysis is beyond me, I'm obviously struggling with keeping the bar out in front of me and this is probably why. Good shot, Janis.



Diagnosis: I am an incredibly bad rower. Watching this shit is painful.

Weighted pull-ups
20 x 6
20 x 6
20 x 6

Took video of the last two sets and forced myself to completely stop at the bottom of each rep for the last set after noticing that I'm very slightly skimping on hitting bottom when I try to do these quickly/at bodyweight for high reps. The result:




Lat pulldowns

100 x 9
90 x 10
90 x 12

rear delt raises (cumulative weight)
10 x 17
10 x 16
10 x 15

Facepulls
103 x 15
99 x 14
99 x 12

IYT holds, 20 seconds each, three rounds
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PostSubject: Re: Janis Finkelman's log   Sat Jul 28, 2012 9:47 pm

Bench
bar x 8
bar x 8
70 x 3
70 x 3
85 x 1
100 x 5
100 x 5
100 x 5
105 x 4(was supposed to be five)
105 x 4(was supposed to be five+)

Ughhhhh. This was a sad, sad day in the gym for me. Pathetic.


Floor press
bar x 8
85 x 6
90 x 6
90 x 6

Tricep cable pulldowns

55 x 15
55 x 12
50 x 14

Hammer curls (cumulative DB weight)
40 x 26
40 x 24
40 x 24

Decline sit-ups
10 x 20
10 x 17
10 x 15
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PostSubject: Re: Janis Finkelman's log   Wed Aug 01, 2012 7:33 pm

workout from 7/29:


squat
bar x 8
bar x 8
95 x 5
95 x 3
120 x 1
135 x 1
145 x 5
145 x 5
145 x 5
145 x 5
145 x 9 (the ninth rep was really ugly. Fantastic)

Deadlift
95 x 5
95 x 5
135 x 3
185 x 1
200 x 5
200 x 5
200 x 5

Lunges (cumulative DB weight)
30 x 26
30 x 24
30 x 24

Pull-throughs
49.5 x 20
55 x 20
55 x 20

Cable ab crunches
49.5 x 24 x 3
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PostSubject: Re: Janis Finkelman's log   Wed Aug 01, 2012 7:34 pm

workout from 7/31


pendlay rows
bar x 8
bar x 8
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6

Pull-ups (paused. That's right, I'm pausing pull-ups to make SURE I do not cheat on them)
13, 8, 8

Neutral grip pulldowns
60 x 8
80 x 9
80 x 10
80 x 10

Hoping I did these right. I feel like my shoulders are inclined to come into play too much with these. Dangit. Stupid dominant shoulders.

Facepulls
110 x 14
110 x 12
105 x 14

IYT holds 20+ seconds each hold, three rounds
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PostSubject: Re: Janis Finkelman's log   Wed Aug 01, 2012 7:35 pm

Okay, up to date with logging here now, here's today's push numbers.

Bench
bar x 8
bar x 8
70 x 3
70 x 3
70 x 3
85 x 1
105 x 3
105 x 3
105 x 3
110 x 3
110 x 2 (failed on the last rep, bugger)

My lean body mass is probably at something like 109 right now (I'm waking up between 110 and 111, sometimes 111 and a bit), so the 110 for multiples is pretty cool. I mean, for me. I am not good at benching.

Floor press
65 x 9
75 x 10
85 x 10
85 x 10

rope tricep pulldowns
45 x 20
50 x 14
50 x 12

Hammer curls, individual DB weight
20 x 26
20 x 26
20 x 24

Decline sit-ups
10 x 20
10 x 17
10 x 15
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PostSubject: Re: Janis Finkelman's log   Wed Aug 01, 2012 9:43 pm

The question is, what does your non-lean body mass weigh, and just how much are you gettin' out of it? Over/under 9000?
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PostSubject: Re: Janis Finkelman's log   Wed Aug 01, 2012 10:12 pm

KKeough wrote:
The question is, what does your non-lean body mass weigh, and just how much are you gettin' out of it? Over/under 9000?
The answer, as always, is 42.

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PostSubject: Re: Janis Finkelman's log   Wed Aug 01, 2012 10:34 pm

I realized after writing that, in fact, several hours after, that I really don't mean "lean body mass" here. Basically, I'm pretty sure about 1 or two pounds of my current usual weight is water weight, based on how things went when I cut water a bit for the meet for admittedly no reason. So, yeah, 42.
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PostSubject: Re: Janis Finkelman's log   Thu Aug 02, 2012 2:32 pm

squat
bar x 8
bar x 8
95 x 5
95 x 3
120 x 1
135 x 1
150 x 3
150 x 3
150 x 3
150 x 3
150 x 8



I know my knees are caving a bit through some of these. I was really concerned about making sure I hit depth today well, and I think that slowed these reps down some on this last set. The triples felt easy as hell. This session felt like a huge improvement on the crappiness of the last squat session I did.

box squat
bar x 8
65 x 8
90 x 10
90 x 10
95 x 10
I suuuuuck at these.

DB lunges
30 x 26
30 x 26
30 x 26

pull-throughs
50 x 22
50 x 22
50 x 20

standing cable ab bends. Whatever we're calling these
45 x 30
45 x 30
45 x 30
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PostSubject: Re: Janis Finkelman's log   Sun Aug 05, 2012 9:19 pm

8/4 workout:

dynamic rows (pendlay variant)

bar x 8
bar x 8
95 x 6
95 x 8
95 x 8
95 x 8
95 x 8
105 x 8

Kyle taught me how to use leg drive to generate dynamic power in the pendlay; this is something that's new for me, as I don't have much of a lifting background with anything that uses any kind of momentum on purpose to complete a rep. My strict bodybuilder "perfect execution" mentality does not serve me for the lifting I do now, at least sometimes. Frankly, performing these rows dynamically makes them fun as hell. I will be incorporating the dynamic motion into the points in sets during my future rowing sessions at which I start to fail.

Pull-ups (paused as I can force myself to pause them)
13, 9, 7

Neutral-grip pulldowns
65 x 3
80 x 11
80 x 10
80 x 12

Rear delt raises, cumulative DB weight
20 x 11
20 x 10
20 x 10

Facepulls
110 x 14
110 x 12
105 x 14

IYT holds
20+ sec/hold/3 rounds
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PostSubject: Re: Janis Finkelman's log   Sun Aug 05, 2012 9:19 pm

bench
bar x 8
bar x 8
70 x 3
70 x 3
85 x 3
100 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Tried for 110 x 4 and I screwed it up because I am sometimes a dork on bench.

Floor press
bar x 8
90 x 10
95 x 10
95 x 10

Cable tricep pulldowns
55 x 18
66 x 12
60 x 12

hammer curls, single DB weight
20 x 26
20 x 26
20 x 26

decline sit-ups
10 x 21
10 x 18
10 x 15

Good day, I was actually pretty impressed with myself on bench today. 110 is pretty much my weight right now, give or take a pound or two.
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PostSubject: Re: Janis Finkelman's log   Mon Aug 06, 2012 7:54 pm

squat
bar x 8
bar x 8
bar x 8 (screwing around with technique here)
95 x 5
95 x 3
120 x 1
140 x 1
150 x 3
150 x 3
150 x 3
155 x 3
160 x 3
170 x 1
180 x 1 PR

F-yeah, missed 180 at the July 14 meet. Here's video:

Not gorgeous, and my stupid knees are doing some caving, but this is probably close to my max right now so I'm not going to beat myself up for that too much here.

Deadlift

95 x 5
95 x 5
135 x 3
135 x 3
185 x 1
205 x 1
220 x 3
220 x 3
220 x 3

pull-throughs
50 x 24
50 x 24
50 x 24

I've been working on re-adjusting to making depth after switching to low bar and it's been a bit of an issue, but I think I'll work through it. I did for the 180, and I will continue to get low bar firmed up and improved. Will probably start wearing wrist wraps for squatting because my wrists like to do weird stuff sometimes. Grip was adjusted about an inch further out from where I'd been squatting with it the last few sessions and that also helped.
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PostSubject: Re: Janis Finkelman's log   Wed Aug 08, 2012 8:28 pm

Pendlay rows
bar x 8
bar x 8
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6

Weighted pull-ups
25 x 6
25 x 5
20 x 6

Neutral-grip pulldowns
90 x 8
95 x 8
95 x 8

DB rear-delt raises (weight of single DB)
10 x 11
10 x 11
10 x 10

Facepulls
100 x 17
100 x 15
100 x 13

IYT's 30 sec x 3 rounds
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PostSubject: Re: Janis Finkelman's log   Fri Aug 10, 2012 7:59 pm

8/9 bench session:

bar x 8
bar x 8
70 x 3
70 x 3
85 x 3
100 x 2
115 x 2
115 x 2
115 x 2
115 x 2
115 x 1 (scrrrrrewed the second rep)

floor press
bar x 8
75 x 5
95 x 6
115 x 6
125 x 1
135 F

Tricep pulldowns
50 x 14
50 x 14
50 x 12

Hammer curls (weight of single DB)
20 x 26
20 x 26
20 x 26

Decline sit-ups
10 x 21
15 x 13
15 x 12
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PostSubject: Re: Janis Finkelman's log   Fri Aug 10, 2012 8:06 pm

squat
bar x 8
bar x 8
95 x 5
95 x 3
120 x 1
140 x 1
160 x 2
160 x 2
160 x 2
160 x 2
160 x 5

box squats
bar x 8
95 x 6
105 x 6
115 x 6

DB walking lunges
40 x 24
40 x 24
40 x 24

pull-throughs
50 x 24
50 x 24
50 x 24

Standing cable ab crunches
50 x 30
50 x 24
50 x 24
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PostSubject: Re: Janis Finkelman's log   Mon Aug 13, 2012 7:36 pm

8/12 Rowing/upper back:

pendlays
bar x 8
bar x 8
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8

weighted pull-ups
25 x 6
25 x 5
25 x 5

Neutral grip pulldowns
95 x 8
100 x 8
95 x 8

rear delt flyes (cumulative DB weight)
20 x 11
20 x 11
20 x 10

facepulls
100 x 15
100 x 13
100 x 12

IYT holds
30 sec, 3 rounds
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PostSubject: Re: Janis Finkelman's log   Mon Aug 13, 2012 7:40 pm

bench
bar x 8
bar x 8
70 x 3
70 x 3
85 x 2
105 x 2
115 x 2
115 x 2
115 x 2
120 x 1
125 x 1
130 x F--was just too used up from the prior sets to make this today, I think I might have it for a max testing day.

Floor press
bar x 8
bar x 8
95 x 6
115 x 5
115 x 4
115 x 4

cable tricep rope extensions
50 x 20
50 x 15
50 x 13

hammer curls (weight of single DB)
20 x 26
20 x 26
20 x 26

decline sit-ups
15 x 16
15 x 15
15 x 12
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PostSubject: Re: Janis Finkelman's log   Tue Aug 14, 2012 7:51 pm

squat
bar x 8
bar x 8
95 x 5
95 x 3
120 x 1
140 x 1
160 x 2
160 x 2
160 x 2
165 x 2
170 x 2

deadlift
95 x 5
95 x 5
135 x 3
135 x 3
185 x 1
205 x 1
235 x 2
235 x 2
235 x 3

Lunges, walking DB (cumulative DB weight)
40 x 24
40 x 24
40 x 24

pull-throughs
60 x 20
60 x 20
60 x 22

standing cable ab pulldowns
50 x 18
50 x 18
45 x 21
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PostSubject: Re: Janis Finkelman's log   Sat Aug 18, 2012 11:30 am

8/16 workout

pendlays
bar x 8
bar x 8
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Weighted Chin-ups
25 x 7
25 x 6
25 x 6

Wide-grip lat pulldowns
100 x 8
95 x 8
95 x 8

rear delt raises
I'm incredibly embarassed to admit this, but I actually picked up one 10 and one 15 dumbbell to do this with (intended to do it with 10's). I did not see that I had done this for all three sets because I am an idiot. That said, I got to ten reps with the 15, so yay for that.
10/15 x 10
10/15 x 10
10/15 x 10

Yeah, that was ridiculous

Facepulls
100 x 17
100 x 15
100 x 14

DB external rotations
10 x 10 each
5 x 12 each
5 x 12 each
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PostSubject: Re: Janis Finkelman's log   Sat Aug 18, 2012 11:35 am

8/17 workout
bench
bar x 8
bar x 8
70 x 5
70 x 5
85 x 5
100 x 5
100 x 5
100 x 5
105 x 4
105 x 7

Strict overhead press
bar x 8
bar x 8
55 x 5
65 x 3
65 x 2
65 x 2

cable tricep overhead extensions
55 x 14
55 x 13
55 x 12

db flat flyes
technique work with this, so 10 x ~10 a few times

GHR band crunch
green band x 20
green band x 20
green band x 26
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PostSubject: Re: Janis Finkelman's log   Sun Aug 19, 2012 7:50 pm

8/18 workout. I will preface this by saying that yesterday was ROUGH and I just really had a hard time with certain aspects of it, including my wrist's seeming inability to stay straight during squatting, the result of this being the bar not staying straight on my back and everything gradually going to hell if I do more than four reps.

so...
squat
bar x 8
bar x 8
95 x 5
95 x 5
120 x 1
140 x 1
150 x 5
150 x 5
150 x 5
150 x 5
150 x 4, re-racked because I let the bar drift on my right shoulder to the point of ridiculousness, then 150 x 1. What a shit squat performance.

box squats
65 x 8
65 x 6
120 x 6
125 x 6
125 x 6

squat belt walks
70 x 4 trips
70 x 4 trips
70 x 4 trips

band abductors
20, 20, 20

ab wheel roll-outs, bar with 2.5 lb plates loaded used for the rolling device. the smaller diameter of the 2.5's makes this harder than using larger plates as they bring you closer to being parallel (you end up pretty much being at parallel) to the ground at the bottom of the movement
8, 8, 8
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