Nanette the Intermidiot

[Allentown]

"hey there buddy, it's time to lift"

butters.jpg

[mgil]

Target is also usually pretty cheap on energy drinks if you keep up with the weekly specials. They cycle between Monster and Red Bull often. Plus with the target card, it's an additional 5% off.

[chromoly]

Re: energy drinks, I went to 7/11. Got 2 Monsters for $3.50 + CRV + tax... about $1.9/can. Not an amazing price by any means, but I got to pick and choose flavors. Definitely better than buying individual drinks at the gym for $3+ each.

The problem with the Target(s) that I've been to is that there aren't many varieties of energy drinks. I love me some sugar free Redbull but sometimes I want something else. But I should probably just suck it up and get the Redbulls in bulk because they're cheaper.

----

Wednesday 10/4/17

HBBS
2 x 5 x 190 @ 7, 7
6 x 190 @ 8 oops I meant to do 5 but it was too easy so I thought I miscounted

Pause Squat
5 x 3 x 160
Squats are coming along. I think maybe tempo would be better than pause for my issues. We'll see.

Bench
8 x 3 x 95 I superset some of these with deadlift
5 x 85
2 x 5 x 80
I still hate bench but technique is slowly coming back.

Deadlift
3 x 5 x 225
3 x 185
Glad I spent a few months pulling without a belt and in heeled shoes. These feel easy peasy lemon squeezy. More than my muscles, my lungs are giving out.

RDLs
2 x 10 x 135

facepulls 'til failure, then dropsets
some press with bar only

[chromoly]

Apparently I am not training enough, since my log is on the last page! Alternatively, other people are training too much...?

----
Saturday 10/7/17
I warmed up with a bunch of squats: high bar, low bar, front squats... all in flat shoes. I started with the bar, then put a plate on. My hip was not having it, so I threw on my Romaleos and started high bar squatting. Maybe one day I will be able to low bar again without pain in my hip.

BW: 136.7 lbs, post-training

HBBS
5 x 195 @ 9
1 x 195 @ 9.5 wtf
3 x 5 x 170 @ 6, 7, 8


Pause Squats, superset with my press warmups
5 x 3 x 135

Overhead Press
3 x 5 x 73.5 @ 8, 8, 8
3 x 8 x 60 @ 6, 7, 7 -- with belt to keep RPE down


Clean Grip Deadlift in Romaleos because too lazy to change
3 x 5 x 185

Brocessories:
Dumbbell rows
Facepulls
Lat pull downs

[d0uevenlift]

I love that your gym is almost never crowded.

[chromoly]

I love that your gym is almost never crowded.

It's pretty fucking sweet. I've never had to wait longer than 30 seconds for a place to squat. Plus I can climb occasionally!
---
Sunday 10/8/17
BW: 134.5 lbs

Squat
3 x 5 x 135 HBBS
5 x 135 LBBS -- no pain!
2 x 5 x 135 HBBS
u guise!!! I had some kind of epiphany with my squats today!!!

My friend Mary came to visit me so of course I had to train with her. I made today a pure technique day (so the weight was light), but I focused on sitting "back" more so that my bar path was better. Also, today was the first day I low bar squatted without pain in months! HOORAY.

Still going to hold off on low bar until after the October meet, but pending hip, I will start to low bar again in preparation for the USAPL meet.


Bench
5 x 5 x 90-- comp style, but no wrist wraps
Last set the pauses got a little cheaty (short).

CGBP
8 x 70
2 x 5 x 65

Today's brocessories
Pull-ups (sets of 3)
Push press
Strict press
Face pulls

[chromoly]

Tuesday 10/10/17
Nothing special today, just putting in the work. I really dislike training in the evening.

HBBS
3 x 5 x 195 with belt @ 8, 8, 8.5
3 x 5 x 145 no belt
I wore my SBDs (size S) today. I got them on pretty easily (yay compression tights) but holy crap they cut off circulation. Eventually they will stretch out, but they threw off my squat groove for sure. Maybe I should stretch them out on something before the next time I wear them. Back to my STrong sleeves for the rest the Oakland meet prep.

Press
3 x 5 x 75 @ 8, 8.5, 8.5
3 x 8 x 55
3 x 8 x 45
Superset my back-off sets with deadlifts.

Deadlifts
3 x 5 x 230 with belt @ 6, 7, 7
2 x 8 x 200 no belt @ RPE muscles not tired but way out of breath (RPE < 6?)

Brocessories: face pulls, back extensions, lat pull downs

[raivyne]

I love evening training, but afternoon would be better. Morning training sucks. Good luck stretching those SBD sleeves! hahahahahahhaha

[slowmotion]

5 x 135 LBBS -- no pain!

nice!

[chromoly]

5 x 135 LBBS -- no pain!

nice!

Yeah! I'm happy about it. Of course, today's high bar may have caused some irritation in my hip post-squats. *sigh* It just happens some days.

I love evening training, but afternoon would be better. Morning training sucks. Good luck stretching those SBD sleeves! hahahahahahhaha

Afternoon training is best. Morning is fine, after I've woken up a bit.
I might just give up on the small SBDs and get mediums. I did get them for free, so if I give them to someone else, it'll be good karma.

-----
Thursday 10/12/17
HBBS
3 x 8 x 155
Cardio is hardio. But I'm glad I decided to implement a light day. Focused on sitting back, but now a few hours post-training, my hip is annoyed. (From training or something else? Who knows.)

Bench
2 x 5 x 92.5 @ 9, 9
4 x 5 x 90 @ 8, 8.5, 8.5, 9
5 x 90 @ RPE cheaty pauses (aka almost tng)
2 x 5 x 80
Bench sucked today. I don't usually slip on the bench I used today but I couldn't for the life of me get tight enough where I didn't slip and my bar path was wonky.

RDLs
2 x 8 x 135

Brocessories: lat-pulls

[chromoly]

10/15/17

BW: 63 kg on the dot post-training-- finally got my scale back and finally my weight is going back up again

HBBS
3 x 5 x 200 @ 8, 9, 9.5 -- high bar PR for 5s


I had an #IdiotsWhoPowerlift moment today during my warmups but didn't capture on camera because it was a warmup: I walked out too far, didn't think before I squatted, and couldn't fail safely because I stepped out just a little too far from the rack. I debated dumping the bar but fortunately my friend just took it off my back.

This lead to me not stepping out far enough and hitting the j-hooks during my working sets. The safeties are pretty short so you can't step back too far but if you don't step back far enough (and also apparently windmill a little)... Is this how Shane feels when lifting in his short rack? Not enough clearance?

Well, the weights are starting to get heavy now, approaching 90% of my low bar 5RM (225x5), and approaching my max fives across weight-- I think I got up to 212.5 or 215 for 5x5 on TM. ANYWAY I'd like to think that I have 225 in me for a second attempt in two weeks (my high bar goal for the squat race). We'll see.

Pause Squats
5 x 3 x 150
Worked on my bar path, not getting forward on my toes, and staying tight.

Clean and Press
3 x 5 x 77.5 @ RPE ezpz
10, 8, 10, 10, x 60
5 x 55
Presses were so easy today. I could've done 5x5 or something. It's weird how some days press is really easy and some days, press is the bane of my existence.

Deadlift
3 x 5 x 235 @ RPE flatback 8, 9, 10
2 x 8 x 145
Deadlifts were hard today. I didn't want to keep my back flat for the last two reps of each set, but I forced myself to maintain acceptable form. (Deemed acceptable by my training partner, since I didn't film anything except my working weight squats.)

Brocessories: face pulls and dumbbell rows

[damufunman]

Short safeties take some getting used to, especially if you have any barpath deviation. Think I've only hit j-hooks a couple times, but I've bounced off the rear upright push pressing last week.
High bar's looking pretty stronk! Dat hip drive!

What are all the white floaties in the air? chalk? dandelions? fairies?

[slowmotion]

Dandruff?

[chromoly]

Short safeties take some getting used to, especially if you have any barpath deviation. Think I've only hit j-hooks a couple times, but I've bounced off the rear upright push pressing last week.
High bar's looking pretty stronk! Dat hip drive!

What are all the white floaties in the air? chalk? dandelions? fairies?

Yeah, I usually have some bar path deviation.

Dandruff?

My guess is that the floaties are chalk-- I do after all lift at a climbing gym. But maybe they're smog or other particulates from the California wildfires.

[tersh]

That looks like ash, not chalk.

[damufunman]

Oh shit, didn't even know about the fires out there. Stay safe Nanette.

[simonrest]

your gym looks fucking cool. Do you get to fuck around with climbing stuff between sets?

I concur that looks like ash. Been in my share of bush fires

[slowmotion]

Didn't think about the wildfires. Googled California wildfires, didn't know there was so many going on right now. Stay safe.

https://www.google.com/maps/d/viewer?mi ... 296877&z=6

[chromoly]

Thanks guys. We are pretty safe in the east bay; the main issue is air quality and pollution. (I know, that's trivial compared to people's houses literally on fire.) The air quality got briefly better this weekend, but it's taken a turn for the worse again. The major fires from last week are much better contained, but containment just means that they've secured a perimeter around the fire-- the area inside is still burning until it burns itself out. Another fire broke out in Santa Cruz recently too.

[chromoly]

BW: 137.6 lbs this AM (at the doctor's office, so... dressed and in shoes because I was lazy)

A fast session. I was in and out of the gym about 1 hour.

HBBS
3 x 8 x 160
With belt, because, 8s suck otherwise.

Bench
3 x 5 x 95 @ 8.5, 8, 9
2 x 5 x 90 @ 9, 10
3 x 8 x 70
6 x 65
5 x 65
I hate benching! Bench hasn't felt good in months, technique constantly feels "off" and the weight feels heavy.

Brocessories
Rows upon rows upon rows superset with my bench. DB rows, cable machine rows.