Love a Challenge

[Mango Girl]

New to the forum. Just started The Proving Ground program, which includes 3 testing days. One set to form failure or tempo break.

Day 1 - Using body weight - 3-1-1 Tempo
Squat 507 (4.35sec rest) left foot starting falling asleep
Plank 2.30sec (2.20sec rest)
Bridge 39 (3.5sec rest) need to work on full ROM (hip extension)
Chin up 2 (1min rest)
Dip 14 (1min rest) need to work on full ROM
1 Leg squat L-17 R-18 (2min rest)
Push up 14 (2min rest)
Gorilla touchdown 30 (2min rest)
Side plank L-50sec R-46sec


Day 1 on my 300th squat- not pretty

Day 2 - Dumbbell work
RDL 80lbs 1x15 (1.5sec rest)
Front squat to bench 50lbs 1x31 (2min rest)
Kneeling choplift 10lbs R-1x36 L-1x42 (1.5sec rest)
1 Arm bench press 25lbs R-1x15 L-1x15 (1min rest)
1 Arm row 30lbs R-1x13 L-1x12 (2min rest)
Military Press 30lbs 1x22 (1.5sec rest)
Hammer Curl 30lbs 1x20 (2.15sec rest)
Thruster 30lbs 1x20

Day 3 - Barbell work
Squat (level20) 65lbs 1x37 (3min rest)
Row 65lbs 1x26 (2min rest)
Military Press 55lbs 1x5 (2min rest)
Lunge 65lbs 1x32 (2min rest)
Curl 45lbs 1x10 (1.45sec rest)
Chop 45lbs R-1x28 L-1x30 (2min rest)
Deadlift 95lbs 1x5

Trouble keeping arms straight on deadlift.
Practiced with Rack pulls 95lbs 4x10

[Bill2380]

Ok, I'm a little nuts, but 507 BW squats. Is this an assesment for a workout program or a mental hospital? I'll have to follow this program. Good luck.

[Deserve]

I'm not familiar with the proving ground program. It looks tough. Where did you find it?

[NorthernWisco]

holy cats .......watching with interest

[Mango Girl]

Hi Bill: It's part of an assessment for a workout starting next week. My partner (trainerty in the forum) wrote the program sometime ago. I just finished up Alwyn Cosgrove and Waterbury fat loss program and decided to give this one a try.

Deserve: My partner wrote the program a while ago. He wants me to test its worth for higher level fitness enthusiasts. It's downloadable program. Not meaning to spam here so I will pm you the site.

Northern: thx for chiming in.

[Mahler]

Welcome to the forums. As has already been said, this is one to watch. 507 squats is insane, to say the least.

[Mango Girl]

Bodyweight Day

Overhead squat to bench 1x204 (2.30sec rest) - progressed from squat
Plank w/ 1 leg off floor 1x41sec (1min rest) - progressed from plank
1 leg bridge 1xL-24 R-24 (2min rest) - got higher w/ bridge
Chin up 1x2 (30sec rest) - unable to progress
Dip 1x15 (1min rest) - progressed by 1 rep
1 leg squat to bench 1xL-11 R-11 (2min rest) - lower reps after breaking tempo
Push up 1x16 (1.30sec rest) - progressed by 2 reps
Gorilla touchdown w/ narrow stance 1x20 (2min rest) - progressed from wider stance
Side plank w/ 1 foot off floor 1xL-15sec R-20sec - progressed from side plank

[marygrace]

Wow! I am impressed with your workouts. Its great that you've made a log!

[Mango Girl]

Mahler: Thanks for the welcome- happy to be here.

Marygrace: Thanks for checking out my log.

Dumbbell Day
RDL 90lbs 1x12 (1.30sec rest) - progressed by 10lbs
Front squat to bench 60lbs 1x9 (1.10sec rest) - progressed by 10lbs
Kneeling choplift 15lbs R-1x15 L-1x15 (1min rest) - progressed by 5lbs
1 Arm bench press 30lbs R-1x9 L-1x11 (1min rest) - progressed by 5lbs
1 Arm row 30lbs R-1x16 L-1x16 (1.30sec rest) - progressed by 3 reps
Military Press 40lbs 1x16 (1.5sec rest) - progressed by 10lbs
Hammer Curl 40lbs 1x10 (1.15sec rest) - progressed by 10lbs
Thruster 40lbs 1x12 - progressed by 10lbs

Progressed on everything, how can I NOT be happy with that- turned out to be a good workout, even though I felt a bit tired.

[Mango Girl]

Barbell Day

Squat (level20) 85lbs 1x15 (1min rest) - progressed by 20lbs
Row 85lbs 1x12 (1.5min rest) - progressed by 20lbs
Military Press 55lbs 1x7 (1min rest) - progressed by 2 reps
Lunge 75lbs 1x20 (1.5min rest) - progressed by 10lbs
Curl 45lbs 1x11 (1min rest) - progressed by 1 rep
Chop 50lbs R-1x10 L-1x10 (2min rest) - progressed by 5lbs
Rack pull 115lbs 3x10 - progressed by 20lbs

Took another day to practice rack pulls instead of Deadlift.

[Cynic]

Miss, those are huge increases between essentially consecutive workouts.

Are you at the discovery stage right now?

[Mango Girl]

Hi Cynic-

Sir, they are pretty big. I think a lot of the increase comes from not really knowing my own strength. I think just gaining motor skill efficiency will account for the rest.

I'm helping Ty iron out any potential kinks to Proving Ground program. From what he says, most plateaus for beginners -meaning a person with less than two years of training- are just mental blocks and lack of motor skills.

[Mango Girl]

Bodyweight Day

Chin up 1x3 (30sec rest) - progressed by 1 rep
Overhead squat (low) 1x47 (2min rest) - progressed from squat to bench
Plank w/ 1 leg off floor 1x51sec (1min rest) - progressed by 10sec
1 leg bridge on SB 1xL-12 R-12 (2min rest) - progressed from 1 leg bridge
Dip 1x5 (1min rest) - progressed by getting lower
1 leg squat to bench 1xL-12 R-12 (2min rest) - progressed by 1 rep
Push up 1x16 (1min rest) - no progression
Overhead gorilla touchdown 1x23 (2min rest) - progressed from gorilla touchdown
Side plank w/ 1 foot off floor 1xL-20sec R-20sec - no progression

The order of exercises changed to begin with my hardest, followed by the easiest.

[Mango Girl]

Dumbbell Day

RDL 90lbs 1x13 (1.30sec rest) - progressed by 1 rep
Front squat to bench 60lbs 1x18 (3min rest) - progressed by 9 reps
Kneeling choplift 20lbs R-1x10 L-1x10 (2min rest) - progressed by 5lbs
1 Arm bench press 30lbs R-1x12 L-1x12 (2min rest) - progressed by 3 reps
1 Arm row 35lbs R-1x10 L-1x10 (2min rest) - progressed by 5lbs
Military Press 50lbs 1x8 (2min rest) - progressed by 10lbs
Hammer Curl 40lbs 1x12 (1min rest) - progressed by 2 reps
Thruster 40lbs 1x14 - progressed by 2 reps

[Deserve]

What is the Gorilla Touchdown? That's a new for me.

[Mango Girl]

Originally Posted by Deserve

What is the Gorilla Touchdown? That's a new for me.

Actually meant 'gorilla squat'- here it is:

[Mango Girl]

Barbell Day

Squat (level20) 95lbs 1x10 (2min rest) - progressed by 10lbs
Row 85lbs 1x14 (2min rest) - progressed by 2 reps
Military Press 55lbs 1x8 (2min rest) - progressed by 1 reps
Lunge 85lbs 1x12 (2min rest) - progressed by 10lbs
Curl 45lbs 1x12 (1min rest) - progressed by 1 rep
Chop 50lbs R-1x12 L-1x12 (2min rest) - progressed by 2 reps
Rack pull (level2) 115lbs 1x12;125lbs 2x8 - progressed by 10lbs

[Mango Girl]

Bodyweight Day

Chin up 1x3 (30sec rest) - no progression
Overhead squat (low) 1x35 (2min rest) - progressed by going lower
Plank w/ 1 leg off floor 1x55sec (1min rest) - progressed by 4sec
1 leg bridge on SB 1xL-13 R-13 (2min rest) - progressed by 1 rep
Dip 1x6 (1min rest) - progressed by 1 rep
1 leg squat to bench 1xL-13 R-13 (2min rest) - progressed by 1 rep
Push up 1x17 (1min rest) - progressed by 1 rep
Gorilla squat (w/ toes elevated) 1x8 (2min rest) - progressed from overhead gorilla squat
Side plank w/ 1 leg bent and 1 foot off floor 1xL-30sec R-30sec - progressed by 10sec

[mel]

fascinating stuff! How fun to be on the ground level of a program. Welcome to logging too!

mel

[Mango Girl]

Mel: Thanks for the welcome. I AM having fun with it. Looking forward to my DB day tomorrow

Morning:
Windmill (KB) 20lb 3 x 10
Wood chop (cable) 30lb 3 x 10
T cobra 5lb 3 x 10
Plank w/ rotation 1 x 20
Wrist work

Evening:
Treadmill front/back/lateral walk (10incline) 20min

[Mango Girl]

Dumbbell Day

RDL 90lbs 1x14 (2min rest) - progressed by 1 rep
Front squat to bench 60lbs 1x19 (2min rest) - progressed by 1 rep
Kneeling choplift 20lbs R-1x11 L-1x11 (2min rest) - progressed by 1 rep
1 Arm bench press 30lbs R-1x13 L-1x13 (2min rest) - progressed by 1 rep
1 Arm row 35lbs R-1x11 L-1x11 (2min rest) - progressed by 1 rep
Military Press 50lbs 1x9 (2min rest) - progressed by 1 rep
Hammer Curl 40lbs 1x13 (1min rest) - progressed by 1 rep
Thruster 40lbs 1x15 - progressed by 1 rep

This turned out to be '1 rep progression' day.

[Deserve]

Originally Posted by Mango Girl

Actually meant 'gorilla squat'- here it is:

Ouch! I'm working on being flexible enough for that. Right now they would have to rope me off so my ripped tendons wouldn't fling off and hurt some one.

[Mango Girl]

Originally Posted by Deserve

Ouch! I'm working on being flexible enough for that. Right now they would have to rope me off so my ripped tendons wouldn't fling off and hurt some one.

Good, I gave you something to shoot for.

Barbell Day

Squat (level20) 95lbs 1x12 (2min rest) - progressed by 2 reps
Row 85lbs 1x16 (1.5min rest) - progressed by 2 reps
Military Press 55lbs 1x9 (1.5min rest) - progressed by 1 rep
Lunge 85lbs 1x14 (2min rest) - progressed by 2 reps
Curl 45lbs 1x13 (2min rest) - progressed by 1 rep
Chop 50lbs R-1x14 L-1x14 (2.5min rest) - progressed by 2 reps
Rack pull (level 1) 115lbs 1x10;125lbs 2x5 - progressed by going lower

[Willie]

Originally Posted by Mango Girl

Dumbbell Day
RDL 90lbs 1x12 (1.30sec rest) - progressed by 10lbs
Front squat to bench 60lbs 1x9 (1.10sec rest) - progressed by 10lbs
Kneeling choplift 15lbs R-1x15 L-1x15 (1min rest) - progressed by 5lbs
1 Arm bench press 30lbs R-1x9 L-1x11 (1min rest) - progressed by 5lbs
1 Arm row 30lbs R-1x16 L-1x16 (1.30sec rest) - progressed by 3 reps
Military Press 40lbs 1x16 (1.5sec rest) - progressed by 10lbs
Hammer Curl 40lbs 1x10 (1.15sec rest) - progressed by 10lbs
Thruster 40lbs 1x12 - progressed by 10lbs

Progressed on everything, how can I NOT be happy with that- turned out to be a good workout, even though I felt a bit tired.

I might have missed this somewhere... how did you decide what weights were appropriate? And, you do these workouts consecutively, with one day of rest between each? Any HIIT or other cardio? And just so I don't have nightmares of running into you in a dark alley... is that hammer curl a 40lb DB? or 2, 20# db's?

[Mango Girl]

Originally Posted by Willie

I might have missed this somewhere... how did you decide what weights were appropriate? And, you do these workouts consecutively, with one day of rest between each? Any HIIT or other cardio? And just so I don't have nightmares of running into you in a dark alley... is that hammer curl a 40lb DB? or 2, 20# db's?

Hi Willie-
The weights are what I thought were my 12-15RM. I was off a little on some exercises and way off on most. I usually go for every other day. I do some GPP and low impact cardio on days off.

I wish my hammer curls were 40lb each. that's the total poundage (20lb each hand).
Thanks for stopping by


Testing and 1 set to failure days are over:

Bodyweight Day

Chin up 2x2 (60sec rest)
Overhead squat (deep) 2x26 (60sec rest)
Plank w/ 1 leg off floor 2x41sec (60sec rest)
1 leg bridge on SB 2xL-10 R-10 (60sec rest)
Dip 2x5 (60sec rest)
1 leg squat to bench 2xL-10 R-10 (60sec rest)
Push up 2x13 (60sec rest)
Gorilla squat 2x6 (60sec rest)
Side plank w/ 1 leg bent and 1 leg abducted 2xL-23sec R-23sec

[Mango Girl]

Dumbbell Day
RDL 90lbs 2x11 (60sec rest)
Front squat to bench 60lbs 2x14 (60sec rest)
Kneeling choplift 20lbs R-2x8 L-2x8 (60sec rest)
1 Arm bench press 30lbs R-2x10 L-2x8 (60sec rest)
1 Arm row 35lbs R-2x8 L-2x8 (60sec rest)
Military Press 50lbs 2x7 (60sec rest)
Hammer Curl 40lbs 2x10 (60sec rest)
Thruster 40lbs 2x11 (60sec rest)


Barbell Day
Squat 95lbs 2x9 (2min rest)
Row 85lbs 2x12 (2min rest)
Military Press 55lbs 2x7 (2min rest)
Lunge 85lbs 2x11 (2min rest)
Curl 45lbs 2x10 (2min rest)
Chop 50lbs R-2x11 L-2x11 (2min rest)
Rack pull 125lbs 2x5 (2min rest)

[Mango Girl]

The only change from week 1 are the rest breaks.

Bodyweight Day

Chin up 2x2 (30sec rest)
Overhead squat (low) 2x26 (30sec rest)
Plank w/ 1 leg off floor 2x41sec (30sec rest)
1 leg bridge on SB 2xL-10 R-10 (30sec rest)
Dip 2x5 (30sec rest)
1 leg squat to bench 2xL-10 R-10 (30sec rest)
Push up 2x13 (30sec rest)
Gorilla squat 2x6 (30sec rest)
Side plank w/ 1 leg bent and 1 foot off floor 2xL-23sec R-23sec (90sec)

[Willie]

Originally Posted by Mango Girl

Hi Willie-
The weights are what I thought were my 12-15RM. I was off a little on some exercises and way off on most. I usually go for every other day. I do some GPP and low impact cardio on days off.

I wish my hammer curls were 40lb each. that's the total poundage (20lb each hand).
Thanks for stopping by

Got it!
Have you seen any body comp. results yet, from this program?

[missjane]

Your back, arms and shoulders look beautiful! Strong, yet feminine....exactly what I want!

[Mango Girl]

Hey thanx - Miss Jane!

Allergies have me down this week. Using every medication known to man and feeling pretty tired most days.

Here are my last two training days:

My first day of Week 3 went well- increasing reps by 2.

Bodyweight Day

Chin up 2x4 (30sec rest)
Overhead squat (low) 2x28 (30sec rest)
Plank w/ 1 leg off floor 2x43sec (30sec rest)
1 leg bridge on SB 2xL-12 R-12 (30sec rest)
Dip 2x7 (30sec rest)
1 leg squat to bench 2xL-12 R-12 (30sec rest)
Push up 2x15 (30sec rest)
Gorilla squat 2x8 (30sec rest)
Side plank w/ 1 leg bent and 1 foot off floor 2xL-25sec R-25sec (90sec)

Dumbbell Day

RDL 90lbs 2x13 (30sec rest)
Front squat to bench 60lbs 2x16 (30sec rest)
Kneeling choplift 20lbs R-2x10 L-2x10 (30sec rest)
1 Arm bench press 30lbs R-2x12 L-2x12 (30sec rest)
1 Arm row 35lbs R-2x10 L-2x10 (30sec rest)
Military Press 50lbs 2x9 (30sec rest)
Hammer Curl 40lbs 2x12 (30sec rest)
Thruster 40lbs 2x13 (30sec rest)