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 Janis Finkelman's log

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babyeater
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PostSubject: Re: Janis Finkelman's log   Tue Sep 25, 2012 6:55 pm

upper back workout from today:

strict bent-over rows
bar x 8
bar x 8
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

weighted pull-ups with scap pulls
30 x 6, 6 scap pulls
30 x 5, 7 scap pulls
25 x 6, 5 scap pulls

video of the second set, the fifth rep is kind of questionable and I start doing the pendulum thing during the scaps:



prone rows
20 lb DBs x 8
26 lb kettlebells x 8
26 lb kettlebells x 8

lat raises (single DB weight)
15 x 11
15 x 10
15 x 9

facepulls
115 x 15
115 x 13
115 x 11

paused DB shrugs (cumulative DB weight)
110 x 10
110 x 10
110 x 10
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PostSubject: Re: Janis Finkelman's log   Fri Sep 28, 2012 11:14 am

9/26 training

bench
bar x 8
bar x 8
75 x 6
90 x 6
100 x 6
100 x 6
100 x 5
100 x 5
100 x 4 was supposed to do five. I counted to four. I just can't even go into how this happened; I have no good explanation, although Kyle said it's probably good I didn't do the last rep because it would have been a grinder.

Bench
paused
75 x ~10
75 x ~10
75 x ~10

DB flat press (cumulative weight)
70 x 10
70 x 11
70 x 10

hammer curls (single DB weight)
20 x 26
20 x 24
20 x 20

saxon sidebends
10 x 20
10 x 18
10 x 16

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PostSubject: Re: Janis Finkelman's log   Fri Sep 28, 2012 11:14 am

9/27 training

squat
bar x 8
bar x 8
95 x 5
125 x 3
155 x 3
165 x 3
165 x 2
165 x 2
165 x 2

box squat w/ miniband
bar x 6
125 x 3
125 x 6
125 x 6

pistol squats off a box
5 each leg
6 each leg
6 each leg

leg extensions
80 x 10
85 x 10
85 x 10

standing cable ab crunches
50 x bunch
50 x bunch
55 x bunch
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PostSubject: Re: Janis Finkelman's log   Tue Oct 02, 2012 2:23 pm

9/29 training

strict bent-over rows
bar x 8
bar x 8
90 x 4
90 x 4
90 x 4
90 x 4
90 x 4

weighted pull-ups with scap pulls to failure
30 x 6, 8 scap pulls
30 x 5, 8 scap pulls
25 x 6, 7 scap pulls

lat raises (single DB weight)
15 x 10
15 x 10
15 x 10

facepulls
115 x 15
115 x 14
115 x 13

paused DB shrugs
110 x 11
110 x 10
110 x 10
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PostSubject: Re: Janis Finkelman's log   Tue Oct 02, 2012 2:24 pm


9/30 training

bench
bar x 8
bar x 8
75 x 6
90 x 6
100 x 5
100 x 5
100 x 4
100 x 4

This was such an abysmally bad training session; I don't really know what to say in regards to my bench right now. I've changed things about my press and these are extremely strict presses, but this session really was just straight up horrible.

paused technique work
75 x 7
75 x 7
75 x 6

DB flat press
60 x 10
70 x 10
70 x 9

hammer curls (single DB weight)
20 x 24
20 x 22
20 x 18
the above were supersetted with legs-on-a-bench weighted crunches
40 x 35
40 x 33
40 x 33
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PostSubject: Re: Janis Finkelman's log   Tue Oct 02, 2012 2:24 pm

october 1 training

deadlift
95 x 5
95 x 3
135 x 2
185 x 1
215 x 1
240 x 1
260 x 1 PR
280 x 1 PR again

So that's technically a 25 lb PR. Yesterday was my first time wearing a belt for anything. Niiiiiice. I liked it and I think it's time to buy one. Like today. Buying one today.

squat
bar x 8
bar x 8
95 x 5
120 x 3
140 x 3
150 x 3
160 x 3

scaled this back today; I'm kind of deloading my squat right now.

pistol squats off a box
6 each leg
6 each leg
6 each leg

leg extensions
85 x 10
85 x 10
85 x 9

standing cable crunches
50 x bunch
50 x bunch
50 x bunch
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PostSubject: Re: Janis Finkelman's log   Sun Oct 07, 2012 8:19 pm

10/3 training

strict bent-over rowing
bar x 8
bar x 8
85 x 8
85 x 8
85 x 8
85 x 8
85 x 8
85 x 8

bodyweight pull-ups, then weighted scaps
15, 20 lb scap pulls x 8
11, 20 lb scap pulls x 8
9, 20 lb scap pulls x 5

arms-straight LPD
45 x 10
40 x 11
40 x 9

DB rear flyes (single DB weight)
10 x 12
10 x 12
10 x 11

legs elevated lying weighted crunches
45 x 30
45 x 25
45 x 24
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PostSubject: Re: Janis Finkelman's log   Sun Oct 07, 2012 8:19 pm

10/4/2012 training

bench
bar x 8
bar x 8
65 x 3 paused
80 x 1 paused
90 x 1 paused
95 x 3 paused
100 x 3 paused
105 x 3 paused
100 x 2 paused
100 x 2 paused
100 x 2 paused

tricep rollbacks (single DB weight)
15 x 12
10 x 15
10 x 14

tricep pushdowns w/ band x5, 45 sec rest intervals

decline sit-ups
15 x 15
15 x 13
15 x 12

IYT hold, 30 seconds each hold
VW's
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PostSubject: Re: Janis Finkelman's log   Sun Oct 07, 2012 8:19 pm

10/5/2012 training

squat
bar x 8
bar x 8
95 x 5
120 x 3
135 x 1
145 x 3
155 x 3
165 x 3
155 x 2
155 x 2
155 x 2

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

band abductors x 3

hamstring curls
200
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PostSubject: Re: Janis Finkelman's log   Sun Oct 07, 2012 8:24 pm

today's work (rest day yesterday, did 30 minutes of cardio for the hell of it and then bothered Kyle while he pressed).

strict bent-over rowing

bar x 8
bar x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8


bodyweight pull-ups, then weighted caps
16, 20 lb x 8 scaps
10, 20 lb x 8 scaps
8, 20 lb x 8 scaps

arms-straight LPD
35 x 10
30 x 11
30 x 10

DB rear flyes (single DB weight)
10 x 10
10 x 10
10 x 10

raised-leg weighted crunches
45 x 33
45 x 27
45 x 30
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PostSubject: Re: Janis Finkelman's log   Sun Oct 14, 2012 1:56 pm

haven't logged here in a while; our internet didn't like this site for a bit, so I just kind of left it. Now I'm back, and I'm not even going to try to catch up because I'm a lazy motherf*cker.

10/14
squat

bar x 8
bar x 8
95 x 5
125 x 3
140 x 1
150 x 2
160 x 2
170 x 2
160 x 1
160 x 1
160 x 1

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

band abductors

lying bw hamstring curls
200
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PostSubject: Re: Janis Finkelman's log   Mon Oct 15, 2012 10:42 pm

rowing

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


bodyweight pull-ups, then scaps
14, 7 ish scaps
10, 6 scaps
8, 6 scaps

felt drained today and bodyweight pull-ups/chin-ups are always where this becomes patently obvious.

arms-straight LPD
35 x 13
40 x 11
40 x 10

DB rear flyes (single DB weight)
10 x 12
10 x 11
5 x 22

raised-leg crunches
45 x 37
45 x 33
45 x 32
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PostSubject: Re: Janis Finkelman's log   Tue Oct 16, 2012 9:04 pm

paused bennnnnnnnnnnnnnnnnnch

bar x 8
bar x 8
70 x 3
85 x 1
95 x 1
100 x 2
105 x 2
110 x 2
105 x 1 (sort of not paused, I think this is the set I jumped the gun on the pause command. Damnit)
105 x 1
105 x 1
here's the 110 x 2. Ughhhhh



tricep rollbacks, cumulative DB weight
20 x 23
30 x 12
30 x 10

Band tricep pushdowns
15
15
15
14
14

decline sit-ups
15 x 15
15 x 12
15 x 11
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PostSubject: Re: Janis Finkelman's log   Sun Oct 21, 2012 2:53 pm

I haven't really been logging much in the week or so here running up to the meet I'll be doing on the 27th. This is due to a variety of factors, one being that I tend to be incredibly lazy about this and another being an issue I'm loathe to bring up even with brevity, although I will anyway. The last two squat/deadlift sessions I did ended with me getting a migraine. I have a long history with migraines; historically, the majority of them seem to come relatively randomly, but some have been pretty obviously exertion-caused ones. The idea that lifting would bring one of these on is pretty awful for me--it's not pleasant to know that the activity one is so enthusiastic about might also cause one a lot of pain of the particularly ugly variety that is my brand of migraine. The fact that this has come up right before a meet is even more disconcerting. I will be pushing hard when meet day comes, but this may cause a migraine and it's hard to be as excited about a meet when I know I might end up in a pretty rough spot pain-wise (not to mention how it would disrupt Kyle's lifting) at one.

So I'm trying to be positive about this. This stint of migraines COULD be short-lived, or it be the harbinger of a problem I'm going to figure out how to solve in the future. I don't know, and I'm not really going to be able to test how to fix the issue anytime soon, as after today this week is mostly a deload/rest week. So I'll be going into the meet hoping that this won't be an issue there, and then I'll begin to try to solve the issue afterward.

I'm just kind of bummed out about it. It's been hard to log and be all rah-rah about my lead-up to this without the migraine issue nagging at me, so I've kind of shut down and have just been doing the work. I have a squat session today and I will be cheered if I don't get a migraine coming out of that, but I suspect that they're triggered by deadlifting, so I'm sort of done with opportunities to see whether or not every deadlifting session is going to trigger one of these until the meet (no more pulling until then, which is good, because my back needs the recharge period).

My migraines are not (usually) minor; they can be debilitating and I end up feeling like shit for one and sometimes two days after they occur, which makes training in their wake a bitch. I'll do what I can to solve the problem/at least figure out how to live with it.

So, yeah. I've been training the past week and here are highlight videos from that work that will give a sense of what I'll be working with on the 27th:

squat 170 x 2:


paused bench 115 x 1


deadlift 260 x 2

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PostSubject: Re: Janis Finkelman's log   Tue Oct 23, 2012 2:19 pm

So I'm currently about two days into the waiting week--yes, it's a rest week before the meet and it is more typically denoted as a rest week, but based on how this week felt last time, it's more of a waiting period than anything else. Everything for me is mentally narrowed down to Friday at about 5 PM when we'll get on the road and head to Des Moines. For reasons likely connected to my inordinate love of road trips, the drive to the Des Moines Strength Institute and the weigh-in that will take place at 7 PM is really where the adventure of this coming meet begins. Currently, my car's passengers include Kyle and fellow team member Chris. This is probably a good thing; were I driving to the meet by myself I'd be blasting horrible motivational music the entire way and probably taking out my hearing by a few percentage points. I'd also drive faster. Having passengers whose comfort I must consider in the car with me will temper me on both counts to a great degree.

My weight is currently very stable and should not present a problem for the weigh-in. This morning I woke up at 110.6 lb, which is actually at the lower end of weight range I like to see right now; I'm going 114, not 105, so I sure as hell do not need to lose any more weight of whatever type (and certainly wouldn't benefit from doing so). Friday night I will be having a fantastic pre-meet meal, of which I have been asked to get pictures. So I will. And you will be jealous, disgusted, fascinated, or some combination of the three.

I have not totally decided on my attempts yet. I know what I'd LIKE to hit at this meet--a 121 bench, a 180 squat (this might be 181; the killo conversion is not something I've got memorized) and a 280-290 pull. 290 would probably be pushing it. I believe I'll be mulling over this for the next several days. I will say that I'm fairly sure I'll go 121 for the second bench attempt. My squat opener will probably be 160 or 165. Those are the two nearest certainties I'm able to throw out at the moment.

So there we go--a kind of pre-meet writeup. I'll do a little mental/physical groove work in the gym tomorrow (squat and bench), but other than that, let the waiting continue.




And for absolutely no reason:

Basketball
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PostSubject: Re: Janis Finkelman's log   Tue Oct 23, 2012 6:19 pm

babyeater wrote:

Basketball
Biggest legz on da basketball court!

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PostSubject: Re: Janis Finkelman's log   Tue Oct 23, 2012 7:24 pm

Nathan Poage wrote:
babyeater wrote:

Basketball
Biggest legz on da basketball court!

I don't need to work legz, I shoot hoops after hitting three sets of ten on bench.
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PostSubject: Re: Janis Finkelman's log   Wed Oct 24, 2012 9:50 pm

[quote="babyeater"]
Nathan Poage wrote:


I don't need to work legz, I shoot hoops after hitting three sets of ten on bench.

Ah the ogunfolami approach
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PostSubject: Re: Janis Finkelman's log   Wed Oct 24, 2012 11:03 pm

[quote="KevinAlvy"]
babyeater wrote:
Nathan Poage wrote:


I don't need to work legz, I shoot hoops after hitting three sets of ten on bench.

Ah the ogunfolami approach

As Kyle says: awwwwwww jeahhhhhhh
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PostSubject: Re: Janis Finkelman's log   Sun Oct 28, 2012 6:02 pm

Yesterday I lifted in NASA's Iowa Regionals. I made eight of my nine attempts and added 60 pounds on the total I did in July of this year with a 600 total. My best lifts were a 187 squat, a 121 paused bench, and a 292 lb deadlift. Overall, I'm incredibly happy with my performance yesterday and really couldn't have expected much more from myself this weekend.

My squatting felt a little rough--I have been pausing at the bottom of the squat more than I'd like since putting on the belt (I only started squatting in the belt about a month ago, maybe less) so this meet was going to be a test of that and how I would react to it when negotiating max-attempt singles. The 165 felt a little bit heavy compared to what 165 usually feels like, but the 181 felt very solid. I opted to call for 187 for my last attempt and stalled out with it halfway up the concentric. And then I unstalled myself and made it. It was literally one of the hardest fights for anything I've put up in my life thus far. I was sort of amazed walking away from it, and I still am today. I'm going to continue to learn how to use a belt while squatting and I will make a 200 lb squat before the end of next year.

Benching was also a battle, although one of a different sort. I did an easy opener of 105. Then I executed a stellar fail of my second attempt, which was for 121. Yesterday, based on warm-ups, I believed I had 126 in me for a paused bench; with that fail, I lost the chance at attempting that lift, and I had really wanted that chance. To make matters worse, if I failed the second 121, I'd have a far weaker total than I'd wanted to walk out of the meet with originally, so I went into my third attempt with determination not to miss it. I didn't--I adjusted my grip width and my set up in certain ways and 121 came up pretty easily. I WILL pause 125 in training before another two months are out.

Bench did a pretty good job of cranking my back into more fatigued and tense state than I would have liked. My second and third squats (particularly the third) were also wearing, so heading into deadlift, I wasn't sure what was going to happen. I did a hard, somewhat forward and ugly 280 a few weeks ago in training; I didn't know how much I was going to get from a week's (mostly) rest on my deadlift and whether or not that would make 280 or anything above it all that much easier. The 265 first attempt was a bit slower than it should have been based on how I've worked with that weight recently. I was down to the end of the meet at that point and just felt like I was going to give the last two attempts everything I had--if the 281 attempt was achieved but ugly as hell, I was still going to go for a 292. I was surprised by a non-ugly 281 second attempt and very happy to have it secured for my total, but I wanted more. A 300 pull is a goal of mine I did not expect to be so near so soon, so I knew that if I could get 292 I would be incredibly proud of my efforts and optimistic for my outlook for the coming months. I paced a bit in front of the platform as the loaders switched the plates out for my final attempt. I walked up to the bar and felt the mixture of purity, aggression and centering that I usually feel when I'm going for a strong pulling effort. I listened to my breathing and felt the tension shift through my body as I set up in front of the bar--and then I went down to pull. I'm usually slow to get deadlifts off the ground--my start has been my sticking point, not my lockout. 292 flew off the ground and came upward with a solid motion that slowed as I neared lockout. I fought, pulled it though, and hazily tried to determine whether the front judge had given the down command. I decided that he had and put the weight down. I made it, I got my 600, and it was a damned good day.

I'm fried today. My body is so flattened by some of the long times under tension I had with my attempts yesterday that I cannot do much more than weakly plod around the apartment or with Kyle to the gym to watch him do some light work. I'm fried, but I'm happy. I put a lot of work into my training for this meet, and I performed even more strongly than I had imagined I would be able to. I couldn't have done it without the fantastic guidance, support, re-direction, soothing, door-opening (he's a gentleman), bug-killing, squat-spotting, dishwasher-unloading, bench-handoffing, fantastic efforts of Kyle. Kyle, you are the best trainer, the best friend, and the best man I could ask for. Thanks for your help in preparing for and doing this meet. You are, as many people came up to me to tell me yesterday while you were off executing true feats of strength, amazing.
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PostSubject: Re: Janis Finkelman's log   Sun Oct 28, 2012 10:37 pm

babyeater wrote:

I couldn't have done it without the fantastic guidance, support, re-direction, soothing, door-opening (he's a gentleman), bug-killing, squat-spotting, dishwasher-unloading, bench-handoffing, fantastic efforts of Kyle. Kyle, you are the best trainer, the best friend, and the best man I could ask for. Thanks for your help in preparing for and doing this meet. You are, as many people came up to me to tell me yesterday while you were off executing true feats of strength, amazing.


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PostSubject: Re: Janis Finkelman's log   Wed Oct 31, 2012 9:23 pm

Okay, yesterday I did some squatting, the day before that I did light floor pressing--today is the day I'll start to get better again about logging. That said, these numbers SUCK in 30 different ways, ways I'll excuse by saying I'm in the recovery week post-meet and I know my body is still in "wtf just happened holy shit" mode. So, just, you know, let's not go making fun of these numbers and stuff, alright? I'm already fat as hell, no need to augment the sense of ugly that pervades my current existence.

Pulling

95 x 5
95 x 5
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2
150 x 2

I may have done ten sets of the above, I'm not sure. Pulling at 50% for speed with less than or equal to 90 second rest intervals (I actually sat there and timed this with my phone's stopwatch, which kept the bros/buzzards semi-away. That said, one decided to just walk up and stand practically over the left end of my bar when I had set up and was going to start pulling a set. He stood there for a solid 30-40 seconds, during which I stared at his back and restrained myself. Then he wandered off again).

Chin-ups shitty numbers ahoy
12
10
8
6

F*ck that. If anything is ever off, it shows up on my bodyweight pulling work.

quad extensions
80 x 11
75 x 12
65 x 12

No idea why I did these. I'm not really on my new cycle yet, so today was about as unstructured as I've ever gotten.

cable facepulls
105 x 15
105 x 13
100 x 12

standing cable crunches
3 sets, lots of reps
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PostSubject: Re: Janis Finkelman's log   Thu Nov 01, 2012 9:34 pm

So I actually wasn't supposed to be doing anything in the gym today, but I went in and did some stuff because I'm nuts. I never do overhead pressing and sort of don't know how to do it, so I did that. I did a bunch of singles and worked up to 75 and then failed at 80, which sucks, but I think I could do it if I didn't gas myself out with quite as many singles working up to it and got better about having a better arch while doing these. That's code for "I'm barely strong enough to do an 80 max but I really wish I was so maybe someday I will be, damnit."

girl bar x bunch
girl bar x 5
bar x 8
50 x 5 or so, wtf, did not have a plan today
55 x a few, see above
60 x 1
65 x 1
70 x 1
75 x 1
80 x 0 faillllllll hard, yo

Then I did a few sh*tty pull-ups. My strength is not back from the deload and the meet.
13
8
7

And that was it. Oh well. It was fun to just go in there and do something random and dorky. Here's video of my too-wide-gripped 75 press:
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PostSubject: Re: Janis Finkelman's log   Mon Nov 05, 2012 3:03 pm

Alright, I skipped a few workouts from the past week--but I've been doing them. And working on working back into daily, higher-intensity lifting in the wake of the meet. Today will be my first real "go harder" day since I competed last Saturday.

That said, here are some pictures from last Saturday!



top of the 292 pull. I snarl when I pull, apparently.


If you really look at this, my back is doing crazy things. I'm kind of obsessed with back arch for benching right now. My hope is to make my arch more extreme over the coming months.



Here's one of Kyle and I. I'm girly so I had to post it. Also, I look like I'm twelve in this picture! This effect somehow does not carry over in person.
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PostSubject: Re: Janis Finkelman's log   Tue Nov 06, 2012 8:32 pm

Yesterday's ssssssssstuff:

squat

bar x 8
bar x 8
95 x 5
120 x 3
130 x 1
140 x 1
150 x 3
150 x 4
150 x 4
150 x 10

135 x 3
135 x 3
135 x 3

Easing back into this, yo.

pull-throughs
50 x 20
50 x 18
50 x 18

GHRs
20
18
18

band abductors
15, 15, 15

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PostSubject: Re: Janis Finkelman's log   

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Janis Finkelman's log
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Ultimate Iowa Powerlifting :: General :: Training Logs-
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