

Author  Message 

babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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: 110113 (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 selfdirected manner for roughly 3 years and just started powerliftingspecific 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+. 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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


 
Keosawa AmericanRecord Holder
Posts : 3174 Join date : 20111030 Age : 31
 Subject: Re: Janis Finkelman's log Sun Jul 22, 2012 1:18 pm  
 Welcome, babyeate! Good luck with your aesthetic goals of 2012! 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 8please 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:


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: Re: Janis Finkelman's log Sat Jul 28, 2012 9:11 am  
 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 situps 10 x 20 10 x 17 10 x 15


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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
Pullthroughs 49.5 x 20 55 x 20 55 x 20
Cable ab crunches 49.5 x 24 x 3


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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
Pullups (paused. That's right, I'm pausing pullups 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


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 situps 10 x 20 10 x 17 10 x 15 

 
Keosawa AmericanRecord Holder
Posts : 3174 Join date : 20111030 Age : 31
 Subject: Re: Janis Finkelman's log Wed Aug 01, 2012 9:43 pm  
 The question is, what does your nonlean body mass weigh, and just how much are you gettin' out of it? Over/under 9000? 

 
Nathan Poage Master
Posts : 1911 Join date : 20111031 Age : 25
 Subject: Re: Janis Finkelman's log Wed Aug 01, 2012 10:12 pm  
  KKeough wrote:
 The question is, what does your nonlean body mass weigh, and just how much are you gettin' out of it? Over/under 9000?
The answer, as always, is 42. 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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. 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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.
Pullups (paused as I can force myself to pause them) 13, 9, 7
Neutralgrip 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 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 situps 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.


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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
Fyeah, missed 180 at the July 14 meet. Here's video:


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 pullups 25 x 6 25 x 5 20 x 6
Neutralgrip pulldowns 90 x 8 95 x 8 95 x 8
DB reardelt 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 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 situps 10 x 21 15 x 13 15 x 12


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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
pullthroughs 50 x 24 50 x 24 50 x 24
Standing cable ab crunches 50 x 30 50 x 24 50 x 24


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 pullups 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 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 Fwas 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 situps 15 x 16 15 x 15 15 x 12


 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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
pullthroughs 60 x 20 60 x 20 60 x 22
standing cable ab pulldowns 50 x 18 50 x 18 45 x 21 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 Chinups 25 x 7 25 x 6 25 x 6
Widegrip 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 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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 

 
babyeater Class II
Posts : 421 Join date : 20120722 Age : 31
 Subject: 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, reracked 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 rollouts, 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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 Subject: Re: Janis Finkelman's log  
 

 
