Subject: Re: Janis Finkelman's log Mon Feb 18, 2013 10:12 am
Yes, sorry the weight cut didn't work out, sounds like it was harrowing. Were you guys thinking of adjusting diet now over the next couple of months? Seems like you've still got the time to do something like that, although I can't imagine you being much leaner.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Janis Finkelman's log Mon Feb 18, 2013 10:31 am
KevinAlvy wrote:
Saw your vlog about cutting, sorry to see you didn't make the cut. Try to stay positive though, I am sure it's a great learning experience
Idk if it's too soon for advice, but I would recommend against a steam. I think the condensation stops you from sweating as much as possible. I had a steam in my old house that would get so steamed I couldn't even see, and even @ 220lbs I was only able to cut like 1-2 lbs in an hour
For me, jumping in a out of a very hot bath tub, then wiping off the sweat makes me lose water the fastest. I am not sure if this would make you more likely to feel light headed though
We talked about a salt bath as an option, but based on my experience, it's the more intense of the two options. We started at about 112.5 after dinner last night, and I don't think it was the dehydration that got to her but, rather, the heat. We're talking about some changes in our approach, and one will likely be just to have her a little further ahead of schedule next time.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Janis Finkelman's log Mon Feb 18, 2013 11:11 am
Logan Joseph wrote:
Yes, sorry the weight cut didn't work out, sounds like it was harrowing. Were you guys thinking of adjusting diet now over the next couple of months? Seems like you've still got the time to do something like that, although I can't imagine you being much leaner.
It really wasn't as bad an experience as it sounds. Basically, we woke up at 107.8, and her weight class is 105.75, so she was about two pounds away with eight hours to go. At that point, she was still feeling good and had a lot of energy; it was really no different from any other morning, and the previous morning she had been 108.4. So, we're 2-2.5 lbs. away from the weight upon waking up, which is pretty close.
The problem was that she dropped water weight at a much slower rate than I had hoped. I was hoping for ~1 lb. per hour (I'll usually do double that in the same time), and we instead managed a pound in about two hours' time. At that point, her body temperature was so elevated that she got faint; we were a pound away with a few hours to go, and given the circumstances, I didn't want to risk her health by continuing the cut.
But I think it's very make-able once we tweak it. I know a missed weight-cut sounds bad, but she didn't miss it because she was excessively dehydrated; it was more a matter of insufficient timing and not being able to physically handle the heat.
It's her choice, but I'm sure we can do it, and do it without too much trouble.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Mon Feb 18, 2013 11:21 am
my body has historically been EXTREMELY sensitive to temperature. Ask Kyle, he basically sees this be the case the entire winter, and I even had a hard time not getting chills by waterloading with cold water to the point that I would have to heat up a lot of the water I was drinking this week so I would't chill myself too much. I've suffered heat illness multiple times in my life. It's just kind of a fact separate from the question of whether or not I'm hydrated. When I bulked up to 135 a long time ago, this seemed to be less of an issue, I will admit. So...that's what we're working with. Yes, there may be some manipulation of diet. I also suspect I can recover from fasting better than some people might be able to. So...we'll see. This has been one hell of a crazy last 24 hours.
Subject: Re: Janis Finkelman's log Mon Feb 25, 2013 11:35 am
2/25/13
paused bench bar x 5 x 3 75 x 3 85 x 2 100 x 1 104 x 2 104 x 2 107 x 2 109 x 2 109 x 3
widegrip work 80 x 6 80 x 6 80 x 6
weighted chin-ups 25 x 6 25 x 5 25 x 4 25 x 4
unilateral DB rows shoulder still doesn't like these, so after experimenting with them for a while I just threw it out and will go with seated chest-supported unilateral row for now. Ugh. Stupid right shoulder, it makes no sense.
Band pushdowns in a complex with ab rollouts pushdownd℗15, rollouts®10, ℗15, ®10, ℗13, ®10, ℗12
vid:
yesterday (2/24) was an extra/ rest day, so I did a little work:
kneeling squats 135 x 9 135 x 9 135 x 9
217 bw leg curls
facepulls 15, 15, 17
neutral-grip pullups 11, 8, 6
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun Mar 03, 2013 2:18 pm
Monday 2/25
squat day bar x 5 bar x 6 95 x 3 125 x 2 145 x 1 164 x 1 174 x 1 174 x 2 174 x 2 174 x 3
paused squats 95 x 7 95 x 7 95 x 7
GHR bw x 13 bw x 12 bw x 11
Hamstring curls 60 x 15 62.5 x 14 62.5 x 12
band adductors 18, 15, 15
Tues 2/26
volume paused bench day bar x 5 x 3 70 x 3 80 x 1 85 x 8 85 x 8 85 x 8 85 x 8 85 x 8 85 x 8
DB flat press (cumulative DB weight) 70 x 12 70 x 10
Overhead cable tricep pushdowns 60 x 15 x 3
lat pulldowns 85 x 12 85 x 11 85 x 9
lying DB rows, cumulative DB weight 40 x 15 40 x 12 40 x 10
Wed 2/27
Deadlift 95 x 3 135 x 3 185 x 2 225 x 2 245 x 1 265 x 2 265 x 2 265 x 2 265 x 5
I did 260 x 5 last cycle so…yay, I guess. Bleh. Wanted 265 x 6 and it did NOT happen
pull-ups 13, 7, 6, 5, 5
Bulgarian split squats 30 x 11 ea x 3
facepulls 100 x 15 100 x 13 100 x 12
Thurs 2/28 off day
Friday 3/1
squat 174 x 1 174 x 1 174 x 1 174 x 1 174 x 1 174 x 1 174 x 1
barbell hip thrusts 150 x 9 150 x 9 150 x 9 150 x 9 150 x 8
Back extensions 10 x 20 25 x 15 25 x 12
I think that was it on this day…memory on it is a bit hazy
Saturday Mar 2
paused bench bar x 5 x 3 75 x 3 85 x 2 95 x 1 105 x 1 112 x 1 112 x 1 114 x 1 114 x 1 117 x 1 117x 1 tried for a second rep and failed it like a boss; this session kind of sucked in general and I suck at benching. I suuuuuuuck.
widegrip, strict paused work 85 x 6 85 x 6 85 x 6
weighted chin-ups 25 x 6 25 x 5 25 x 4 25 x 4
band pulldowns 15, 15, 15, 15
seated unilateral rows 55 x 9 ea 55 x 9 ea 55 x 8 ea
I'm actually caught up now! Yessss!
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Tue Mar 05, 2013 12:07 am
squat bar x 7 bar x 6 95 x 3 120 x 2 135 x 1 145 x 1 156 x 3 156 x 4 156 x 4 156 x 8
paused squats 100 x 7 100 x 7 100 x 7
GHR's bw x 13 bw x 12 bw x 13
lying machine hamstring curls 62.5 x 17 62.5 x 15 62.5 x 12
volume bench bar x 5 x 3 75 x 3 85 x 2 90 x 7 90 x 7 90 x 6 90 x 6 90 x 7
DB press, cumulative weight 70 x 12 70 x 10
Overhead cable tricep extensions 60 x 15 x 3
Lat pulldowns 85 x 12 85 x 12 85 x 11
chest-supported elevated DB rows 40 x 10 x 3
3/8 training
deadlift 95 x 3 135 x 2 185 x 2 225 x 2 245 x 1 265 x 1 280 x 1 280 x 1 280 x 1 280 x 3 tried for a fourth but missed it. Still pretty damn happy with this number.
pull-ups 13, 10, 6, 5, 5 getting stronger at this again, yay
Bulgarian split squats 30 x 11 ea 30 x 11 ea 30 x 11 ea ughhhh pathetic. I felt pretty drained after the pulling so this is what I was able to manage
facepulls 100 x 16 100 x 15 100 x 13
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Mon Mar 11, 2013 11:49 am
volume squat
130 x 7 130 x 7 130 x 7 130 x 8
Volume? On squat? What is that? I'm now switching one of my squat days over to more of a volume-based day. It was an easy day as far as intensity goes for me, but not so much in terms of rep number. Things got better and better as I moved through sets, but frankly, this is admittedly new territory for me. Or, uh, revisited territory since I was probably working in this rep range before I got into powerlifting training.
So now my numbers on one of my squatting days are going to be as embarrassing as they are on one of my bench days. I am hoping this pays off. I think it has with benching.
barbell hip thrusts 155 x 9 155 x 9 155 x 9 155 x 8 155 x 8
…it is freaking weird to have more weight on the bar for these than for my squatting work.
back extensions 25 x 13 25 x 12 25 x 12
hip abductor machine 130 x 15 x 3
hip adductor machine 135 x 17 135 x 17 135 x 15
And then I went and had my MFA show reception and Kyle helped me through that and this whole time period so much because he's kind of incredibly awesome. I know the reduction in school-based stress I can now enjoy will really help keep my training progressing. I'm really not too far away from the next meet (April 20…).
3/10 training
paused bench bar x 5 x 3 75 x 3 85 x 2 95 x 2 103 x 3 103 x 3 106 x 3 106 x 3 108 x 4
widegrip work 85 x 6 86 x 6 86 x 6 I'm treating this widegrip work as very slowly conditioning my body for taking a wider competition grip. I want to make sure my shoulders are stable enough to handle it, so I try to do a lot of pulling work. We'll see how this works out.
weighted chin-ups 25 x 5 pull-ups because I forgot I was supposed to be doing chinups. I'm an idiot. 25 x 5 chin-ups 25 x 5 25 x 4
Seated Iso Unilateral rows 55 x 10 ea 57.5 x 9 ea 57.5 x 8 ea
Then I had to run in order to make it to our team meeting. Will be doing a lot of makeup accessory work today.
Also, I've moved my lifting schedule around slightly, and it now works MUCH better with my school week. Basically, everything is being done a day later than it was before and I'm losing a recovery day for bench this week.
bar x 8 bar x 7 95 x 3 120 x 2 130 x 1 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5
Hip thrusts 155 x 6 155 x 8 155 x 7 155 x 8 155 x 8
Back extensions 25 x 15 25 x 14 25 x 13 Felt strangely much stronger at these. Odd.
Band adductors, I think x bunch. I don't remember exactly what I did for this last accessory work on this day. This is why I need to log the day I actually do a session.
3/17 St Patrick's Day Benchfest (My form of partying)
paused bench 105 x 2 105 x 2 108 x 2 110 x 2 110 x 4 rep PR yaaaaaay
widegrip work 90 x 4 90 x 4 90 x 4 Tried to really draw out the pauses on these sets
weighted chin-ups 25 x 6 25 x 6 25 x 5 25 x 4
seated iso unilateral rows 57.5 x 9 ea 57.5 x 9 ea 57.5 x 8 ea left side is very obviously weaker than the right so I have to limit these by that side. Hopefully I'll continue to bring them up.
bar x 8 bar x 7 95 x 3 125 x 2 140 x 1 165 x 1 176 x 2 176 x 4 rep PR yaaaay stripped sets 140 x 5 140 x 5
paused squats 100 x 6 100 x 6 100 x 6
GHR's bw x 12 bw x 12 bw x 12
Hamstring curls 65 x 14 65 x 12 60 x 15
band abductors lots
vid:
3/20 training
widegrip testing day, then volume work
[widegrip for all of these--not my normal grip, which is a good few inches narrower] bar x 5 bar x 5 bar x 5 75 x 3 85 x 2 95 x 1 105 x 1 110 x 1 115 x 1 120 x 1 126 x Fail
Sigh. Oh well, I don't really train wide grip at all and 120 moved EASY so I'm really hoping I'll be able to do more work with this and bring it up. Normal grip 90 x 5 90 x 5 90 x 5 90 x 5 90 x 5
Strictass pauses for these.
Lat pulldowns 90 x 10 90 x 10 90 x 10
overhead tricep pushdowns 60 x 15 60 x 12 60 x 12
I think I did something else and i'm blanking on it right now. MAN do I need to be better about logging daily.
Subject: Re: Janis Finkelman's log 
Mon Feb 18, 2013 10:12 am
