Online Coaching and Programs for Powerlifting and Fitness Home › Forums › Training Journals › Diann’s Training Progress
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Time to start one of these, I guess, although somewhat less of a tracker and more of a check in. My workouts are tracked in my cute red notebook that I can tote around the gym. Inside the notebook are the various dynamic warmups with RPR, a printout of the color coded RPR diagram (I only have zone 1 memorized at this writing), and any notes for each workout. For example, I include possible changes or substitutes when I transcribe from the site and add notes as I go through to help me make adjustments to future sessions.
Everyone should start with a goal, right? Unfortunately I don’t have anything very specific that I’m aiming for. Ought I to lose weight? Yes. But that doesn’t motivate me. What motivates me is a feeling of well-being, which is probably a terrible goal because it can’t be measured. Or can it? Moving most days, doing workouts that improve my strength and breathing, and improving/maintaining functional fitness* are trackable and measurable.
TFL looks to be about as close to what will get me to what I want as I can get. It appeals to my lazy side: I don’t have to sit down and plan out a whole program because it’s already there! Will it help me feel good? Let’s see: TFL also has you moving most days and nobody can say that the TFL program won’t help you get stronger and breathing well.
*functional fitness helps you do things like: Carrying grocery bags, putting things on shelves, pushing loaded book trucks, lifting pots filled with water, moving furniture, etc.
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(I know, so much writing. I am waiting for it to warm up outside.)
Checking in, block 1A.
First, I don’t know if I’m actually following the days right even though I’ve watched the intro like 6 times. I remind myself that moving every day and enjoying the workouts and the movements are my primary goals, so I go through them one by one. I watch the intro again because maybe I missed something.
The first workouts are good, sometimes frustrating. I hate conditioning and circuits. Murph says get good at what you suck at. Sigh. Finish off week one.
Week 2 will start just as the campus gym closes for 2 weeks. Argh. Tried to get in at exclusive local niche gym (I see atlas stones through the glass) but owner ghosts me. Join Gold’s Gym instead. Is it stupid to join a second gym? Justify the expense by noting that I need to get out more, and they have tires. Sign up for their new year’s resolution “transformation challenge” because…I don’t know why. Justify the expense by saying I’m trading out the enrollment fee for a t-shirt, a humiliating photo, and boot camp classes I will never attend.
Week 2 at Gold’s is going great, and my cute red notebook tells me that I have done better on this week than I did for week 1. Made a note that the circuits don’t suck quite as much but enjoy is not a word I would use to describe them. Can run up the stairs in my apartment, so that’s a win. Also helped moved a sectional sofa.
Other:
Found and watched the RPR seminar (the hour long one) because I had lots of spare time, and think it’s definitely worth the time because of all the extra details.Next check in: week 3 progress
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Keep it up!
Why did you join a Transformation Camp if you are in the TFL program?
If you follow it, you’ll get AWESOME results.
Either way, get out of the house and move.
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Oh, they measure you, take before/after pictures and if you win (they have age groups), you get a prize! I forgot what the local prize is but it’s something like 3 months membership and I dunno, smoothie coupons? It was pay an enrollment fee and get nothing, or enter this thing, get a few extras, and try to win. It was an impulsive decision, and I admit that it crossed my mind that working hard at TFL and not eating crap ought to get me a better chance of a win than weekly bootcamps. I may attend a nutrition seminar to see what they are telling people. 😉
Today I used my brand new sled! Had a free trainer session today (part of the new membership) and the dude wanted me to tell him what I wanted to do, so I informed him it was sled day and made him set me up in the functional training room, making it official that I can bring the sled in. This was probably too early in the morning to put up with me. He was good natured about it, though.
Other:
my brand new workout pants are sliding around
my shoulder isn’t aching like it used to although mobility isn’t great – the shoulder mess really had me down so I am super happy it isn’t hurting, doing the RPR daily
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Finishing up week 2 and looking forward to week 3.
Recap week 2:
Can definitely tell some positive differences, with some increased weights in a few areas such as deadlift and squats, and better form/endurance in others (press and TGU). TGU form was completely awful the first time around, no need for a mirror or video to know that! This time around, my form seemed much more on point. Will rewatch the video before I do these again. Glad to have those available!
The upper body swolegasms are not really my bag even if the descriptions make me laugh – will have to remember not to do these right before washing my hair. Going down the stack kinda sucks and that makes me sad. I have had to adjust the volume a touch or I wouldn’t be able to complete it but always start as written, and adjust for later sets.
As per usual, barbell curls and curls in general make my right elbow click and it is pretty annoying and doesn’t feel good even if it doesn’t exactly hurt. I adjusted my grip on the EZ curl bar and that didn’t help. I thought about switching to hammer curls (no clicking on HCs) but gave reverse grip curls a try. No clicking with reverse grip. I figure that should be just fine for a bodybuilding day.
Have transcribed week 3 and will spend some time this weekend reviewing videos. Not sure my shoulder can take the ab wheel even if my abs can. Looking forward to one of my favorites, the tricep rock. Will also take some time this weekend to scope out the logistics of some of the combinations so I can spend my gym time working out and not wandering around.
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Feel free to swap out exercises if our choice is no good for you.
Curls are curls.
If dumbells don’t hurt, do them. Hammer curls will work as well.Focus on the lat and shoulder RPR resets too for the shoulder issue.
Glad things are working for you.
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Mid-week 3 update.
I have been trying to focus on nutrition a bit more, eating fewer high fat/sugar stuff and having more vegetables and proteins. This seems to be a decent plan, don’t feel sluggish or ravenous, plenty of energy for workouts, very bright eyed in the morning. Maybe too bright eyed.
For the workouts, I made a couple of regressions, primarily with the ab wheel. Presses are feeling better, squats as well. Much prefer the rack at the Golds over the ones at campus gym for squats, easier to deal with, easier to re-rack. Going to have to go in early to avoid the resolution people, though.
Probably could have gone heavier with the backwards sled drag (Deadlift day) but had to adjust to campus gym layout – the straight area I was going to use was…slick. Moved over to another area where the floor wasn’t slick but only had very thick bumper plates. Safety first. Used sled for prowler work, which was tougher than expected.
Did a foam roller session on my upper back (I like to have it vertical between my shoulder blades). I’m not EVEN going to mention how I did the rotational RPR the other day but I might have to snap a pic because this thing was so ridiculous. It worked okay though.
Had to move a conditioning day up to accommodate the time I had available for a workout, and to give me an extra bit of rest before deadlifts. That worked out beautifully, and I felt great for deadlifts. Thinking about getting some straps because of course no chalk allowed and my grip is what goes first. Will need an extra large gym bag to carry around all this stuff.
Probably could push harder but feel good about everything in general. On to second half.
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Sounds like you are doing a great job being flexible and staying accountable while executing this program.
Have you looked into Liquid Chalk at all? That might be a good and “cleaner” alternative that you could sneak in.
Try to get some videos up of your big lifts in the future so we can see how your form/strength is progressing.-
Nope, never tried liquid chalk! Any brand in particular you recommend?
I’ll see what can do about video – it would be fantastic to get some feedback especially on squats and presses. If Golds has floor trainers maybe I can rope one into service as a videographer.
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This stuff looks promising.
https://www.elitefts.com/black-widow-liquid-chalk.htmlYou can always put your phone in a shoe or prop it against something to get the video if there are no helpers around.
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Here I am, finishing up week 3, block 1A.
Increased the weight for backwards sled drag (BB day 1) and it still felt on the light side but I was in the functional room and didn’t want to be the jerk who took all the 45s. If I had been, I might not have been able to walk the next day so I guess it all turned out okay. A new member came up to me to ask about the sled and I showed her how to load it, and let her know where to get one (she asked). I should have mentioned this site because it sounded like she might enjoy a change of pace.
BB day 2 went fine, and I turned it up a little. It felt a little silly doing the top of the pulldown stack but not as silly at the bottom. It was apparently everyone’s beach muscles day in the campus gym.
Other things:
-Sleep is mostly good, a little insomnia but I wake up feeling energetic.
-Diet and workout schedule was a bit of a bust Thurs/Fri because of driving 6 hours each of those days, out into the land of nothing to eat but salty fried chicken. Or bacon. Came home and it turned out to be I dunno, frozen casserole day or something (I wasn’t in charge of cooking those days). I still feel a little overly salted. Those were the only days I felt hungry and awful.
-I spent 2.5 hours on Sunday meal prepping for this week’s lunches. I’m worried I’m not getting enough protein, adding a little extra at breakfast and lunch.
-Weight continued to drop this week, not a lot – there seems to be more acceleration in the loss of size. This may have to be a higher priority than I wanted it to be. C’est la vie.
– Checking out liquid chalk, per Matt. -
Just started week 4, block 1A in TFL and it was fun! So, that is definitely on goal.
I messed up my math (it was 630am) so I ended up a little tired on squats because I redid my working sets. Not sure if that was wise, but I did it. (Note to self: buy some collars so I don’t have to track them down like I’m Indiana Jones.) One arm DB bench press felt great, and I think I am finally getting to the right AHAP in general but definitely on this one.
Finished up in “Lady Gold’s” because nobody was in there. Replaced sledgehammer right/left with a med ball and a bench, figuring the movement was close enough and it kept me going. Was late for work but whatever.
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Keep going.
Glad it was fun too.I suggest Proloc collars.
We sell them here, and they are available on Elitefts too.
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On it! Just sent in the order!
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Another good workout. I feel like I’m determined to make every single workout my best ever this week, even though I didn’t start out with that goal.
Presses felt good. I keep forgetting to take my phone with me to get a video until I’m already on the floor. The Lady Gold’s section is turning out to be more useful than anticipated: it has not one but TWO sticks, so I borrowed one for the T spine extensions.
Maybe could have bumped up the drag curls a bit but that was the first time I’d done them. Forgot to bring a band for pull-ups so I used the smith machine bar and my legs. Not the same as using a band but I promise I worked it as hard as possible.
Prowler sprints, I used the box (which I have a picture of but haven’t posted yet) and after about 5 (of 10), I felt absolutely done. But I took a plate off, did them again until done, then took another plate off and finished out the sets.
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Today I was the jerk going outside 6x while people were trying to bench wearing cute tank tops (right beside the door). It was 25 degrees outside, not cold enough to try to do some kind of alternative inside. Not really sorry, because it felt pretty nice after a round or two.
Must not have warmed up quite enough, upper groin area is complaining on one side.
Deadlifts all good, not 100% sure I understood braced abs correctly, selected a couple of different exercises from the video library search to be on the safe side.
Got a few pics today and will post those later, practice run for video.
Not sure if I’ve lost anything this week, haven’t been to the campus gym where I do the weigh-in, but it feels like my calves have exploded to the point where I’m worried that the boss man will complain about my pants being too tight. Maybe not really, but they feel enormous. Fell down a bit on the meal prep this weekend, all I really did was cook some chicken. On the other hand, it means cooking the veggies during the week and that’s okay.
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When training outdoors in the cold, 25 is pretty extreme.
You’ve got to warm up well or there is a risk of bad shit happening.If it gets much colder, stay inside.
And keep at it.
Sounds like you are doing well so far.-
Thanks! It really didn’t feel all that cold (I had to check the temp later, which is how I knew what it was) but will take your advice. I have a definite preference for being outside however I don’t want to have bad shit happen! Probably won’t get much colder than this, though.
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This did not seem to work. Hmm. (No embed code, only a link)
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I give up on posting pictures from Instagram. Sorry for the spam.
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I am a media fail. I tried to take a video of my squats and got a great video of the fan. Then I got a video at the right angle but the plates and cage are in the way. Obviously I can’t do Instagram so maybe I will try Vimeo next. And I’m kinda mad because the second set was not as good as the first set.
Anyway.
Press day was lots better than squat day. I had to make some adjustments to press day in particular but I was definitely working hard. Prowler sprints (using the box) had to be cut down because I didn’t have enough time left. Will probably do either the optional stuff on deadlift day or more of these, depending on what I can rig up.
Got my proteins and veggies prepped for the week, so lunches are going to be easy. I have enough to fix a couple of dinners too, which will be great for days when I have less time. The gym is a pickup location for some kind of freshly made prepared lunches, and I am going to steal some flavor ideas from them. Since it looks like 1B is tagged for fat loss, I better pay more attention to my meals.
Trying to keep my thoughts positive this week.
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Glad to hear you are able to stay on top of your nutrition by meal prepping. I know some weeks you only get some stuff done but it seems like you are getting more done than not done, similar to the lifting having to miss the prowler sprints.
For the video, having something to elevate your phone/camera can really make it look better as well as checking the framing of the video before recording. This is why a lot of people get little phone tripods or find strange things in their gyms to put there phones on to record sets. -
I actually did prop up my phone based on your previous advice and it worked great. Except the vertical part of the cage was in the way. Will try again though, and maybe I can actually manage to post the video. Thanks for all your advice and support!
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Whoa, thank you to Deborah for fixing my photo! What did I do wrong?
I’m finishing up 1B week 1 in the morning, and although I started off strong the mid-week was not so much. In one of the videos, Murph mentions getting enough sleep, and he’s not joking. But when you have to work a late shift and still have to go in at the usual time the next morning…that really threw me off. I must not be doing abs stuff right most of the time, because this week’s abdomination was so brutal I could barely move for two days afterwards and that threw me off too. Not making excuses, just something I had to get through and over this week. Life happens, and I am grateful that I don’t also have to come up with a workout program.
Notes:
There will a “day off” this weekend because I promised my sister I’d help her move.Because of this week’s excruciating post-abs experience, I have decided to add in a mini-abdomination when time allows because that is just not happening again.
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This used to be an attempt to post a video. It did not turn out great, and I have no idea why this isn’t working for me.
So here is a link instead: https://www.instagram.com/p/B8W1pdtnynV/
Even the code for the link came through garbage so I’m hoping just typing it out without any html makes it actually show up.
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From the angle it is really hard to tell if it was good or not.
It went up fast.Going forward, can you shoot 45 degrees to the side (front or rear)?
That will allow us to view it from the best angle to help./
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Thanks for the feedback!
I’ll work on the angle – maybe it will be better from the back, there is an awful lot of stuff in the way at 45 degrees from the front, at least at that station.
Should I slow it down going up? I’m definitely having some trouble on something, but not sure what.
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Speed is good.
Always apply as much force as you can to the main lift UNLESS it is listed as a Tempo.-
Okay, whew, thought I had forgotten something important.
Anyway here is a deadlift video:
https://www.instagram.com/p/B8bdklxnop0/?igshid=zok7jak4i4co
I tried another one inside the cage for snatch grip deadlift with an angle from the back. It was worse than the front. Back to the video board.
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Your title says Snatch Grip Deadlifts, but they look like regular deadlifts.
For regular deadlifts, they look pretty good.
I’d let the weight settle on the floor between each rep and make your arms rally long before each pull.Don’t diet. Instead, READ (including the linked article in it) and watch this:
https://www.elitefts.com/coaching-logs/video-log-throw-all-of-your-food-away/
And…..
Don’t worry about being stuck at a weight.
Your lifts WILL go up when you get to a test block. -
Oh, sorry for the mis-title. The snatch grip video was absolutely horrible, couldn’t see anything at all. Which is too bad because those were new to me, and I had to set up in the cage (no blocks).
I’ll work on those deadlifts and check out the link, thank you!
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Feeling pretty good in general about the TFL program. Getting old sucks but being old at the gym doesn’t suck because almost nobody pays attention to you until you do something unusual, like farmers walks. And then they give you side eye and stay out of your way. You can almost hear them muttering “crazy old woman.”
The challenge at the gym is about halfway through. I’m conflicted on if I should dig into some dieting (better chance of winning my age group?) or just keep doing what makes me happy. I hate dieting but I also want to show off my work.
I seem to be stuck at certain weights on my lifts, and i don’t know if I should care or not. 170/175 for squats, 60/65 for press, and I can’t remember what for deadlifts, maybe 155/160. However, I definitely feel it and think I’m working at the right levels of exertion.
Hopefully not too chatty for my progress journal, but I can’t imagine anyone else cares even a little bit. Although the bf seemed impressed with the squat video even if you couldn’t see much.
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Weird, I replied to this yesterday but it didn’t post.
Read this on dieting:
https://www.elitefts.com/coaching-logs/video-log-throw-all-of-your-food-away/
And about being stuck at certain weights:
Don’t sweat it.
Your lifts will go up on TEST weeks.Be prepared for PR’s.
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Hmm. I saw your reply yesterday, not sure why it’s not showing for you.
Anyway, very reassuring reply and thank you for that. I’m going to just dig in and keep doing what I’m doing, as that falls in line with your response. And I will try to post better videos.
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Quick notes:
The banded belt squat that Matt suggested worked…not all that well. Not because it wasn’t a sound suggestion but because I was worried I would break the belt thing at the gym so instead of my band (hard) I used one of the ones there (not so hard). And it was okay but mostly just uncomfortable because of the belt. I may have a way around that without buying a belt for now, and i won’t even have to leave the house.
Looking ahead to week 3, there are stones listed as an exercise. I thought, surely there must be something I can rig up? A couple of options popped up on YouTube involving a homemade stick from ripped up barbells and Olympic bumper plates. Obviously I can’t do that but other guys seem to be using a loading pin from ironmind and a collar to help keep plates together. This gym has a limited selection of bumper plates so I’m going to experiment with a single plate and try the technique that looks best to me (more of a straight up pull rather than tipping the plate/s forward to make them easier to grab hold of). Single plate might be too skinny but doesn’t hurt to give it a test?
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The Ironmind pin and bumpers works pretty good. We’ve done it here to test it out.
You can also buy an Atlas Stone Trainer from Elitefts.com.
It’s similar but longer.Try it with 25lb bumpers, use at least 2.
You can always sandwich a metal 45’s between the bumpers if you need more weight. -
I cobbled together a reverse hyper thingy. It has its limitations but it feels better than using a bench.
https://www.instagram.com/p/B8mBQzNHCxr/?igshid=srwf75p7jpng
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Y’all, I can’t even say how much I am looking forward to the days off in week 3.
Also, I had really good health news yesterday and it gave me an immense mental boost – the past few weeks have been very high anxiety. This affected both my diet and my workouts, even though I worked very hard against it. I had no idea how hard I was fighting until I got to lunch (college cafeteria, AYCE) and my choices were completely effortless (grilled chicken breast, mushrooms, Brussels sprouts. For dessert, a salad.) As I waited for my results, it was hard to avoid the pizza, chicken nuggets, or even the gross vegan banana cookies.
Breakfast can get boring, and I find myself playing with my food. Today’s breakfast turned into what I will call oatmeal bulgogi. Oats, soft egg, roasted turkey, and chili sauce. No greens because I don’t have any, but that would have been a nice addition.
Onward.
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RPR can assist greatly over the long term with stress management.
It has been a huge benefit to me.I suggest practicing it daily.
Spend 10-15 minutes on days that you don’t train and work at it.
You’ll find in a few weeks that you are feeling much better overall and it will be gradual.
One day you’ll realize something is different but you won’t be able to pinpoint it.When that happens, remember this post.
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I’ve been doing RPR every single day, and really enjoy those minutes of focus and feeling good. Perhaps that is how I kept myself together and mostly on track, instead of having a total meltdown? If so, 100% thumbs up on RPR.
Must be looking more approachable too. One of the trainers stopped to chat with me in the locker room. She had much admiration for my workouts. I didn’t do a hard sell or anything, because that would be weird. But next time around, I might mention the PL programs on here – a few of her clients went over to the other gym to train for competition.
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Love the new look when I log in!
Not a whole lot to report, just keeping at it and appreciate the lessened load week 3 and week 4. Lifts have gone up some, so that’s nice. I keep forgetting to bring my phone along so I can get more video.
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Is this video any better?
https://www.instagram.com/p/B9ZbYfVHWkM/?igshid=gc9bw9ma6hpw
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We are getting closer with the video. Try to keep that angle and get your entire body in the frame.
As far as the squat goes I think the upper body can be a little tighter. You are strong enough to move that weight without getting super tight which is good, but we want to practice as if it was heavy.
Think about pushing you stomach out the entire time to keep the torso tighter, like you are doing a plank.
In addition pull the bar into your back like you are doing a lat pulldown.
This will seem like much more work cause it is, but it will lead to a tighter safer squat. -
Thanks for the feedback! I’ll work to incorporate that next time, and maybe I’ll get the video better too.
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Press. Probably a million things to improve on!
https://www.instagram.com/p/B9cIqSbn-a0/?igshid=5004dsle932r
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Great angle this time!
Deadlifts look pretty good.
Here are two things to try next time:1. Start with the hips a little higher
2. At lockout, don’t lean back so far into extension. Just stand up straight.
Overall, looking good.
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Thanks for the feedback, will work on this for next time!
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Any feedback on the press video? That’s the one that I feel least confident about. Thanks! It’s post #18221
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Don’t know how I missed the press video?
Your upper body mechanics look good.
But, you are push pressing it.
IF the program just says Press, do it strict.
No bending of the hips.
Keep the glutes and knees locked at initiation of the lift and then push the hips back as you are in the video to finish.-
Thank you! I will make that adjustment next time and keep upper body as is.
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Training update: covid edition, home alone
Campus gym is closed for three weeks starting tomorrow. Went in to grab my sanitizer wipes.
Gold’s still open, committed to extra cleaning. Yesterday this was in the form of constant spraying of something awful that made it hard to breathe. Today, it was in the form of…nothing that I could tell. Probably they used up all their cleaner yesterday. But there was plenty of paper towels and the non smelly disinfectant. I was a little horrified seeing the packed spin class. No thank you!
Today’s workout had me outside, doing suicides. On the one hand, suicides. On the other, outside all by my lonesome practicing social distancing. And it was a great day to be outside too. Except for the pollen.
Back inside for Concept 2 portion, and the functional room was very empty. I really like the Concept 2 Tabata workouts but I did not like the Concept 2 500m x 6 workout much. I’m wondering if I am doing something wrong because it killed my abs. Will go find a video later today just to make sure.
Stay safe, y’all.
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Row video later but for now, here is another squat video, trying to keep the upper body tighter etc.
https://www.instagram.com/p/B9fPIPPH4K7/?igshid=1f0ght21y8psc
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Video was of deadlifts.
They look pretty good.
2 things:
Start with your butt higher
Lock out with your legs, not lower back.
Good improvements overall.
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Oops, sorry about that. Apparently my internet went out and the squat video didn’t load. Will post it eventually.
Gym workouts may be coming to an end soon, just got email about many more restrictive measures put into place. I am hearing that gyms across the country are closing. Sad about the possibility but not much to do but carry on, and get creative. And stay away from other people. Thank goodness I am not into team sports.
Because I like to plan ahead:
I have some bands, a step, and a most ridiculous ab wheel. Not much room to use them in but will do whatever I can if the gym shuts down. Will try to approximate the schedule as best I can using at home exercises although clearly not gonna be close. Just want to keep it going. This might be the time to see if I can rig up some kind of DIY sandbags that can last for a little while and then toss out, if Home Depot and Walmart stay open.
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TFL: covid edition
Unfortunately, the gym has had to take more restrictive measures like “everyone has a spray bottle of disinfectant” That much stuff in the air makes me sneeze and cough. And that will get me kicked out.
I present to you my sad little home gym, although I found a couple of good extras at Walmart (the door thing and the sliders). The step is not in the picture. The “sandbag” is not super heavy bc no sand inside: I filed it with some old clothes and 4 liters of water (in old soda bottles). I have a smallish concrete driveway that I can use.
https://www.instagram.com/p/B99_cmFnZIP/?igshid=1xmc8qxponprt
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My job has had me running on full speed at all hours (university), and I’m also scrambling to keep myself sane and on some kind of schedule with the challenges of working from home and working out from home with too many people in a small space. I’m lucky to have this space, and count my blessings for that! I’m also very lucky that I already have some variety exercise stuff at home.
Anchoring bands will be a problem but I am confident that I can come up with some variation on the banded exercises requiring an anchor.
The over the door thing freaks me out a little. I’m not confident about my door, and I already broke a blind.
Mostly conditioning because the weights are lighter but following a squat/lower, press/upper, deadlift/lower, general conditioning sort of pattern that’s in the TFL outline. As things settle, I hope to be able to work in a little bit more from the TFL program.
Yesterday I did a goblet squat thing that did me in, sort of like the ladders. Today bands for presses, seated rows. Add in some core work. I’m finding it very helpful to keep to my usual workout schedule, frequency, and duration. My guess is that it really does not matter a whole lot, as long as I keep it going so I can jump back in at the end of all this.
Glad for the video library here, very glad.
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D,
Look up how to make a water bag on my Insta TV channel.
You can use one of those for a ton of stuff.Also, search AT HOME in video library for things to do wiht bands.
We are working on getting more home sessions out ASAP.
And we are going to be running classes on Facebook live soon.
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Whoa, that is brilliant and I have a ton of heavy duty trash bags. Thanks!
My work schedule is ridic, but hopefully the live workouts will be watchable anytime afterwards. Looking forward to it!
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