T Nation

What Business is it of Yours Where I'm From, Friendo?


ok today’s deadlifts went really well.

I noticed something in my horrible single of last week with regards to my head positioning. When I did conventional i always made sure to keep more neutral , and I saw with my new form I looked up too soon. That one minor change and bam, everything felt so light.

135lbs x 4
175lbs x 4
195lbs x 4
205lbs x 4
220lbs x 4

bent over row
100lbs x 10
x 2 x 8

wide D handle lat pull down
55lbs x 12 (slow neg)
60lbs x 12 (slow neg)
75lbs x 12

two D handle foot on seat lat pull to me SS two d handle lat pull down SS facepulls
x 10. x 10/ x 10
x 10/ x 10/ x 10

tbar row
bar +
x 8 w/pause

  • 60lbs
    x 2 x 6 w/pause
    35lbs x 12

cable station two D handle lat pull down
x 2 x 15

bi curl
x 2 x 12

dual cable row
x 8. x 10

front pull down machine one arm iso hold while the other reps
x 2 x 10

barbell curl
x 12, 10, 8

hammer curl
dro pset
20lbs x 6
15lbs x 8
10lbs x 10

stepmill intervals x 20 minutes

maybe thats all, i dunno

first day of new job tomorrow!


Sorry, minor hijack incoming.

@ouroboro_s I had the same problem. I ended up gripping super wide. You just need to adjust to that and learn to get upper back tightness without squeezing the bar much or bringing your elbows forward. Takes a little time but major gamechanger. This helped heaps with it for me:


Hey guys, today was awesome!

Paused squats

135lbs x 6
145lbs x 6
155lbs x 6
165lbs x 2 sets of 6

military press
65lbs x 11
65lbs x 11
1 back off
55lbs x 11

seated DB press SS DB split squats
x 12/ x 10
x 12/ x 10
x 12

leg spreader
115lbs x 10
145lbs x 10
100lbs x 10

DB row
x 8
x 8

db lateral raise
10lbs x 15
15lbs x 12
7.5lbs x something
5lbs x 20

db rear delt fly
5lbs x 30

five million face pulls

stepmill intervals x 10 minutes

got to the gym just after 5 and still felt great so did tons of shit at warp speed, was done in like 55minutes, LOL

Today was great, the company i work for now is SOOOOOOoOoO nice to their employees, wow ! They gave us fitbits in our welcome bags , and if we exercise a lot it will amount to points that we can use for shit! Just so many perks and benefits and AH OVERLOAD.

But the training shifts will be an hour and a half longer than i was told in the interview so my workouts will have to be even earlier and more rushed , BUT this is temp! In a few months ill be at home with no commute .
SO here’s what I am telling myself to not get upset
My strength simply cannot be #1 right now. If I have to re do weights and reps I have already done or if i have to take weight off, etc, or if I have to reduce volume it will BE OKAY for this brief period of time .
ESPECIALLY because once i am at home I believe my strength will really take off again . More sleep, more time in the gym, AND better recovery because I can stand and move more, stretch/roll out at my leisure. Keep really hydrated because i dont have to tell anyone I am pissing, etc… etc…

So this little back off will only help me in the long run and hopefully if there are any set backs I’ll be able to remember everything I just typed here, lol.


Nice job girl with the whole coping thing. Great thinking. Temporary set back for long term gain.


This Jenn! it’s temporary, for a few months shift the focus to the new job training.
If and when you get to the gym, have a short intense workout planned.
Hit some big compounds, ditch the fluff, get out.
You won’t loose that much strength.
And when you’re ready to hit it again, you go girl


Don’t sweat the cut back, you’re a lift long lifter! You’ve got years ahead of you and you will not loose anything you can’t get back.

Enjoy the new job excitement!


K awesome workout today
Maybe my workouts go better when i have no time to obsess and dwell LOL

Front squats
95lbs x 8
110lbs x 8
120lbs x 8
105lbs x 2 sets of 8

bench press
100lbs x 10
105lbs x 10
tempo bench press
100lbs x 7

incline DB press w/pause at bottom SS facepulls
x 12
x 2 sets of 10

ez bar tri ext
30lbs x 15
35lbs x 10
30lbs x 15
20lbs x something

leg spreader
x 3 sets of something or other

step mill intervals x 10 min


Now i am on rest till the weekend, THANK G. SO tired



K whewsh, whatta day

135lbs x 7
145lbs x 7
160lbs x 7
170lbs x 7
all felt quite explosive , none too hard , which is exciting/awesome
pin squats
165lbs x 4
180lbs x 4

paused bench press
100lbs x 6
105lbs x 6
95lbs x 2 sets of 6
again very easy , zero struggles were real

barbell split squats
65lbs x 3 sets of 12

single leg ext.
25lbs x 12 paused
35lbs x 10 paused
45lbs x 10

landmine press
bar +
12.5lbs x 12
15lbs x 12
5lbs x 15

leg spreader
160lbs x 10
130lbs x 10
100lbs x 10

leg squisher
100lbs x 12 w/slow neg

stepmill itnervals x 20 minutes

SO RE: a realization with regards to “having your shit together”

I was having lunch this past week. A weighed/measured lunch outside , during my one hour lunch break from a full-time, full-benefit, salaried position. A lunch where I walk to the legislature building and enjoy being active and take in the scenery around me. Thinking about how I was up at 3:30am that day so I could pursue my passion of powerlifting, and how at the end of the day I was going to return home to my 12-year old son who asked for a diffuser for his birthday. A diffuser, for a 12-year old, angel-esq boy. It occurred to me in that moment, in this moment, my shit is so fucking together you couldn’t pry it apart no matter how hard you tried.
It was a happy moment.

This whole week was incredible. Who woulda thought that I find learning about benefit packages and government funded programs so utterly fascinating. Dead serious. I absorb every single word without even having to try. I tapped into some undiscovered, uncharted part of my brain . Plz never leave.


Happy for you, you’ve worked hard for all of this so revel in this moment. Just checkin in, chat at you later friendo.


K awesome workout today

135lbs x 5
185lbs x 2
205lbs x 2
220lbs x 2
230lbs x 2 x 2
it was so easy, i did it twice!

1hr back stuff
stepmill intervals x 20 minutes
SO dead

i accomplished so much this weekend, it was nutso. Hoping this week will go smoothly with all the stuff i’ve prepared/preplanned/organized
rest tomorrow


Hell yeah!

There’s so much in this paragraph to find joy in, thanks for sharing.


Started reading the log and thought that was a short Jenn workout
then I got to this:

You have an amazing work capacity :slight_smile:
So glad things are going your way


k warm speed update
i aint even got time to clip my nails no mo’

Paused squats
135lbs x 5
155lbs x 3
175lbs x 1
185lbs x 1
190lbs x 3 sets of 1

military press
65lbs x 9
75lbs x 9
60lbs x 2 sets of 9

seated DB press
27.5lbs x 12
30lbs x 8, x 10

db lateral raises
7.5lbs x 20
10lbs x 15
5lbs x something
bent over rear delt DB fly
5lbs x 25

leg spreader
160lbs x 12
115lbs x 15

stepmill intervals x 10 min



K awesome

Front squats
95lbs x 6
120lbs x 6
130lbs x 6
115lbs x 2 x 6

Bench press
100lbs x 7
110lbs x 7
115lbs x 7
Tempo bench press
105lbs x 5

Incline db press w pause at bottom
30lbs x 10
35lbs x 2 x 6

Reverse grip d handle tri ext
X 2 x 8
X 1 x 12

Leg spreader
175lbs x 12
130lbs x 15

Stepmill intervals x 20 minutes

Tons of face pulls

I think while I’m rushed tempo bench cant be something I worry about increasing strength on . Just one or two good sets with a really slow descent and good symmetry is all I’m after until I have extra time. I wasted a few minutes today losing focus and forgetting I was even tempoing because i felt rushed . I dont have a few minutes to waste lol my hair look like shit today now because of that .
Oh wells good to realize what will work better in the future.
Everything else was solid and awesome



WOweee, much excitement to discuss
But first, squats!

135lbs x 9
145lbs x 9
155lbs x 9
165lbs x 9
very manageable weight still. Much progression remains ahead
PIN squats
155lbs x 6
170lbs x 2 x 6

paused bench
100lbs x 4
110lbs x 4
115lbs x 2
120lbs x 2 <-- the second rep was barely paused and also took an hour, but it was done!
105lbs x 3 sets of 2

barbell split squats
65lbs x 10
75lbs x 2 x 8

leg ext.
40lbs x 3 x 8
1 drop
20lbs x 10 or 12 or something

leg spreader
185lbs x 12
125lbs x 12

landmine press
bar +
15lbs x 2 x 8
10lbs x 8

stepmill intervals x 20 minutes

wt. 128.4 or some shit IDK. I am happy at this weight right now , i thought it would terrify me, but its kind of nice to have tits that slightly exist now , LOL

I thought of a new exciting way to continue to progress on my program :
I knew that a stall in my paused bench was in my near future because all of my rep/weight options seemed daunting and unappealing to me. I have little post it notes about my options and i check mark them off so I don’t have to creep back months in my log to see if I have military pressed 75lbs x 10 yet or if I have only done 9, etc… SO i looked at my paused bench and I am like, damn, i am not ready for any of these.
And I really wasn’t , hence why the rep was barely paused and took forever BUT
Instead of just saying , oh, ok i will take X amount of weight off I say OK! I will take weight off so that instead of doing a top set and back off sets IE 120 x 2 and 105 for 3 sets of 2, I am now picking weight that I can volumize and foregoing the back off sets. THEN i keep adding weight until the volume seems daunting and it becomes a top set and the readding of the back offs takes place.
Once I cant handle any of the top set options I will reduce and go back to volume without back offs
I think I am making sense, i dunno LOL


I had my benefit meeting at work on Thursday . Since we are a benefit company , and i find my work fascinating, I was thrilled about the idea of picking out my own benefits .
WELL , not only did I pick the gold in extended health BUT, because I am starting in OCT and everything replenishes in jan I have two months to use 750 dollars of massage 750 SEPERATELY of chiro, 750 acupuncture, etc etc I WAS LIKE HOLYSHIT u have got to be JOKING!!!
THis is the first time in my life I have TOO much money for massages and ZERO free days to have them, LOL . Oh well, i booked what I could , but some of it will go to waste for sure.

MORE importantly i have money for psychology and I found an amazing place that is open on saturdays and direct bills to my company > O_ M G the lady that works on saturday specializes in anxiety, depression, UNHEALTHY RELATIONSHIP PATTERNS< , childhood trauma IE being bullied and the horrible thing that happened when I was 15 and had hard liquior for the first time.
Also addictions , body image issues, and food disorders ETC. i feel like it was fate because she works every other saturday and the days she is on are the same days my kid is with his dad. I have one apt with her in nov. and 2 in dec.
Obv. when I have a full year to spread out my benefits I will only be able to see her maybe every 6-8 weeks, but I am thrilled. I finally get to talk to a professional about that awful relationship I was in and my fucked-upness from it. I am so beyond hopeful about my future right now, it’s unreal.
Deads tomorrow annnd a massage


Life’s really looking up! It’s amazing when after a prolonged time of busting your ass, things start going your way
Stoked for you


So happy for you girl! Thank you :pray: Lord for providing this to such a wonderful person! Awesome that you found this job and it is working out for you!


Yet again have fortune smiled at you Jenn, for the past year or so you have started out with all sorts of shit and stuff but lately everything goes your way.
I am REALLY happy for you, and if anyone deserves some good shit it’s you.


Thanks everyone!! You guys are awesome friends, online or not, you’re all the most supportive bunch :hugs:.

Today was awesome

135lbs x 5
185lbs x 3
205lbs x 1
225lbs x 1
235lbs x 1
240lbs x 1

Bent over row
100lbs x 10
105lbs x 2 x 6

Foot on seat two d handle lat pull to me SS two d handle lat pull down
40lbs / 70lbs
X 12 x 8
X 12 x 8
X 12 x 8 + 1 drop 40lbs x 15

T bar row
Bar plus
50lbs x 10 w pause
60lbs x 10 w pause
X 12
1 drop
35lbs x I forget

Wide d handle lat pull down
60lbs x 2 x 15
70lbs x 12

Dual pulley row idk
20lbs x 2 x 12

Ropey bi curl
10lbs x 20

Ham curl
45lbs x 20 + 10 partials

Bb curl ss hammer curl ss db curl
40lbs / 12.5lbs/ 12.5lbs
X 8 x 8 x 8
X 8 x 8 x 8
X 8 x 8 x 8

Seated row cable
Straight arm pull down
DB row
All mixed in with my curls cause I don’t have patience to wait and do nothing lol

Step mill intervals x 20 min

Felt awesome today



K perfect

Paused squats
135lbs x 5
155lbs x 5
165lbs x 5
170lbs x 2 x 5

Military press
65lbs x 3
75lbs x 3
85lbs x 3
90lbs x 3
75lbs x 2 x 3

Seated db press ss db lateral raises ss db lateral raises w pinkies up
27.5lbs 7.5lbs 7.5lbs
X 12 x 12 x 12
X 12 x 12 x 12
X 10 x 10 x 10

Leg spreader
195lbs x 10
135lbs x 10
105lbs x 10 plus a bunch I stopped counting

Step mill intervals x 10 min

Bent over db rear delt fly
7.5lbs x 35

Db row
45lbs x 12
27.5lbs x 12

Done one hr
Still rushed as fuck lol