Mary's Training Log
Moderator: Chebass88
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- Age: 48
Re: Mary's Training Log
Work got a little crazy and with coaching 3 evenings a week I chose to take some time off. I think it actually might have helped my back/ hip/ glute/ si issue that I have been fighting. I think this is the longest break from training since I started and it felt good to get back in the gym this morning, an unscripted sbd session that went pretty good!
Wed 12-8-21
Bw- 92.6kg, down almost 2kgs in the last 2 weeks
Comp Sq
Bw x 16
40 x 6
60 x 4
80 x 3
90 x 2
100kg x 5 @ 6
Belt Sq
75kg x 10
Comp Bench
40kg x 12
55 x 6
62.5 x 3
70kg x 5 @ 4.5
75kg x 5 @ 5.5
65kg x 16 @ 9
Conventional DL
60kg x 8
80 x 4
100 x 2
115 x 2
125 x 2
135kg x 3 @ 5-5.5
Kept everything super light, rpes were a bit of a guess since just about everything accept the amrap backoff bench set was @6 or less. Was experiencing tricep failure there, may have @9.5, was really unsure if I had another rep. Everything felt good, going to try and get an upper session in on Friday before starting a more planned training block next week.
Wed 12-8-21
Bw- 92.6kg, down almost 2kgs in the last 2 weeks
Comp Sq
Bw x 16
40 x 6
60 x 4
80 x 3
90 x 2
100kg x 5 @ 6
Belt Sq
75kg x 10
Comp Bench
40kg x 12
55 x 6
62.5 x 3
70kg x 5 @ 4.5
75kg x 5 @ 5.5
65kg x 16 @ 9
Conventional DL
60kg x 8
80 x 4
100 x 2
115 x 2
125 x 2
135kg x 3 @ 5-5.5
Kept everything super light, rpes were a bit of a guess since just about everything accept the amrap backoff bench set was @6 or less. Was experiencing tricep failure there, may have @9.5, was really unsure if I had another rep. Everything felt good, going to try and get an upper session in on Friday before starting a more planned training block next week.
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- Age: 48
Re: Mary's Training Log
Sun 12-12-21am
Block 1, Week 1
CS
BW x 18
40kg x 8
60 x 6
80 x 4
90 x 2
100 x 2
107.5kg x 3 @ 6
90kg x 6
3mins rest
CD(conventional)
60kg x 6
85 x 4
105 x 2
120 x 2
130 x 2
140kg x 3 @ 6
115kg x 6
3mins rest
Bulgarian DB Split Squats
15lbs x 8(each leg)
Easing back into training, everything felt really good. Volume ramps but after being sore for over 2 days last week trying not to go crazy with intensity or volume. Really like the 5 day split I have been running so I am going to keep it. Some tweaks here and there, a more aggressive back off % but things are similar to last few months training. And I was able to able to move my meet to March so 13 weeks out!
Block 1, Week 1
CS
BW x 18
40kg x 8
60 x 6
80 x 4
90 x 2
100 x 2
107.5kg x 3 @ 6
90kg x 6
3mins rest
CD(conventional)
60kg x 6
85 x 4
105 x 2
120 x 2
130 x 2
140kg x 3 @ 6
115kg x 6
3mins rest
Bulgarian DB Split Squats
15lbs x 8(each leg)
Easing back into training, everything felt really good. Volume ramps but after being sore for over 2 days last week trying not to go crazy with intensity or volume. Really like the 5 day split I have been running so I am going to keep it. Some tweaks here and there, a more aggressive back off % but things are similar to last few months training. And I was able to able to move my meet to March so 13 weeks out!
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Re: Mary's Training Log
Mon 12-13-21am
B1W1D2
CB
20kg x 20
40 x 8
55 x 6
65 x 4
72.5 x 2
80 x 2
85kg x 3 @ 6.5
71 x 6
71 x 6
2mins rest
Giant Set:
DB Bench
50lbs x 10
Seated Lat Pull
100lbs x 10
DB Bench Row
50lbs x 10
AB Wheel
BW x 6
B1W1D2
CB
20kg x 20
40 x 8
55 x 6
65 x 4
72.5 x 2
80 x 2
85kg x 3 @ 6.5
71 x 6
71 x 6
2mins rest
Giant Set:
DB Bench
50lbs x 10
Seated Lat Pull
100lbs x 10
DB Bench Row
50lbs x 10
AB Wheel
BW x 6
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Re: Mary's Training Log
Wed 12-15-21am
SSB
BW x 20
47.5kg x 8
57.5 x 4
67.5 x 3
75 x 3
80kg x 6 @ 5.5
82.5kg x 6 @ 6.5
3mins rest
Belt Squats
85kg x 10 @ 5.5
90kg x 10 @ 6.5
2mins rest, no warmup
2-0-0 RDLs w/out belt
85kg x 8 @ 6
90kg x 8 @ 7
3mins rest, no warmup
DB Hip Thrust
30lbs x 10
SSB
BW x 20
47.5kg x 8
57.5 x 4
67.5 x 3
75 x 3
80kg x 6 @ 5.5
82.5kg x 6 @ 6.5
3mins rest
Belt Squats
85kg x 10 @ 5.5
90kg x 10 @ 6.5
2mins rest, no warmup
2-0-0 RDLs w/out belt
85kg x 8 @ 6
90kg x 8 @ 7
3mins rest, no warmup
DB Hip Thrust
30lbs x 10
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- Age: 48
Re: Mary's Training Log
Thurs 12-16-21am
B1W1D4
Spoto Bench
20kg x 20
40 x 8
55 x 6
62.5 x 3
67.5 x 3
72kg x 5 @ 4.5ish
75kg x 5 @ 6
77kg x 5 @ 7
2mins rest
Behind the neck press
35kg x 10 @ 6.5
35kg x 10 @ 7
2mins rest
Seal Row
60kg x 10 @ 6
63kg x 10 @ 7
2mins rest
Russian Twist
10lb x 10
B1W1D4
Spoto Bench
20kg x 20
40 x 8
55 x 6
62.5 x 3
67.5 x 3
72kg x 5 @ 4.5ish
75kg x 5 @ 6
77kg x 5 @ 7
2mins rest
Behind the neck press
35kg x 10 @ 6.5
35kg x 10 @ 7
2mins rest
Seal Row
60kg x 10 @ 6
63kg x 10 @ 7
2mins rest
Russian Twist
10lb x 10
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- Location: Virginia
- Age: 48
Re: Mary's Training Log
Fri 12-17-21am
B1W1D5
Feet Up Close Grip Paused Bench
20kg x 20
35 x 10
50 x 6
57.5 x 3
62.5 x 3
66 x 6 @ 4
68 x 6 @ 5
70 x 6 @ 6.5
2mins rest. Felt strangely easier today, maybe I need more warmup.
Giant Set
Seated Shoulder Press
25lbs x 10
Side delt raise
15lbs x 10
Rear Delt Fly
15lbs x 10
DB Curl
25lbs x 10
Overhead DB Tri Ext
25lbs x 10
W1 E1RM
CS-133kg/293lbs
CB-103kg/227lbs
CD-173kg/381lbs
W1 Volume
sq-3587.5kg/7,909lbs
b-3951/8710lbs
dl-2510kg/5534lbs
B1W1D5
Feet Up Close Grip Paused Bench
20kg x 20
35 x 10
50 x 6
57.5 x 3
62.5 x 3
66 x 6 @ 4
68 x 6 @ 5
70 x 6 @ 6.5
2mins rest. Felt strangely easier today, maybe I need more warmup.
Giant Set
Seated Shoulder Press
25lbs x 10
Side delt raise
15lbs x 10
Rear Delt Fly
15lbs x 10
DB Curl
25lbs x 10
Overhead DB Tri Ext
25lbs x 10
W1 E1RM
CS-133kg/293lbs
CB-103kg/227lbs
CD-173kg/381lbs
W1 Volume
sq-3587.5kg/7,909lbs
b-3951/8710lbs
dl-2510kg/5534lbs
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Re: Mary's Training Log
Sun 12-19-21pm
B1W2D1
Bw-92.7kg
CS
Bw x 18
40kg x 8
60 x 4
80 x 2
95 x 2
105 x 2
112.5kg x 3 @ 6.5
95kg x 5
95kg x 5
3mins rest
CD
70kg x 6
95 x 3
115 x 2
130 x 2
140 x 2
147.5kg x 3 @ 6.5
122.5kg x 6(lost count)
122.5kg x 5
3mins rest
DB Bulgarian Split Squats
20lbs x 8(each side) x 2sets
2mins rest
Squats felt great but depth was a bit inconsistent on back off sets. Deadlifts were flat flying, feeling super awesome today!
B1W2D1
Bw-92.7kg
CS
Bw x 18
40kg x 8
60 x 4
80 x 2
95 x 2
105 x 2
112.5kg x 3 @ 6.5
95kg x 5
95kg x 5
3mins rest
CD
70kg x 6
95 x 3
115 x 2
130 x 2
140 x 2
147.5kg x 3 @ 6.5
122.5kg x 6(lost count)
122.5kg x 5
3mins rest
DB Bulgarian Split Squats
20lbs x 8(each side) x 2sets
2mins rest
Squats felt great but depth was a bit inconsistent on back off sets. Deadlifts were flat flying, feeling super awesome today!
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- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 12-20-21am
B1W2D2
CB
20kg x 20
40 x 10
60 x 6
72.5 x 3
81 x 2
87kg x 3 @ 6.5
74kg x 5
74kg x 5
74kg x 5 @ 5ish
2mins Rest
Giant Set x 2
DB Bench
53lbs x 10, 10
DB Bench Row
53lbs x 10, 10
Seated Lat Pulldown
105lbs x10, 8(new gym, new machine and this one much harder lol)
Ab Wheels
BW x 6, 6
2mins Rest
B1W2D2
CB
20kg x 20
40 x 10
60 x 6
72.5 x 3
81 x 2
87kg x 3 @ 6.5
74kg x 5
74kg x 5
74kg x 5 @ 5ish
2mins Rest
Giant Set x 2
DB Bench
53lbs x 10, 10
DB Bench Row
53lbs x 10, 10
Seated Lat Pulldown
105lbs x10, 8(new gym, new machine and this one much harder lol)
Ab Wheels
BW x 6, 6
2mins Rest
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Re: Mary's Training Log
Wed 12-22-21am
bw-93.7kg
b1w2d3
ssb
bw x 20
37.5kg x 8
52.5 x 6
67.5 x 3
77.5 x 3
85kg x 6 @ 6.5
80kg x 3
80kg x 3
80kg x 3
2mins rest
belt squat
95kg x 10 @ 6.5
90kg x 8
90kg x 8
2mins rest
2-0-0 rdl beltless
90kg x 8 @ 7(felt easier than last week)
85kg x 6
85kg x 6
2mins rest
db hip thrust
30lbs x 10 x 2 sets
2mins rest
Legs were still slightly sore from Sun, glutes and hammies were done. Solid session, everything is feeling good!
bw-93.7kg
b1w2d3
ssb
bw x 20
37.5kg x 8
52.5 x 6
67.5 x 3
77.5 x 3
85kg x 6 @ 6.5
80kg x 3
80kg x 3
80kg x 3
2mins rest
belt squat
95kg x 10 @ 6.5
90kg x 8
90kg x 8
2mins rest
2-0-0 rdl beltless
90kg x 8 @ 7(felt easier than last week)
85kg x 6
85kg x 6
2mins rest
db hip thrust
30lbs x 10 x 2 sets
2mins rest
Legs were still slightly sore from Sun, glutes and hammies were done. Solid session, everything is feeling good!
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- Location: Virginia
- Age: 48
Re: Mary's Training Log
Thurs 12-23-21pm
b1w2d4
Spoto Bench
20kg x 20
40 x 10
55 x 8
65 x 4
75 x 3
81 x 3 @ 6
78 x 3
78 x 3 @ 5
78 x 3 @ 5
2mins rest. Undershot top set quite a bit, need to add weight for next week.
Behind the neck press
36kg x 10 @ 6.5
34kg x 8
34kg x 8
2mins rest, no warmup
Seal Row
64kg x 10 @ 7
61kg x 8
61kg x 8
2mins rest, no warmup
Russian Twist
25lbs x 10 x 2 sets
2mins rest
Still feeling good. Hip/ glute/ low back no issues so far. Shoulders are good. Adjustments to volume/ intensity seem to be headed in the right direction! Feeling like I am building some momentum!
b1w2d4
Spoto Bench
20kg x 20
40 x 10
55 x 8
65 x 4
75 x 3
81 x 3 @ 6
78 x 3
78 x 3 @ 5
78 x 3 @ 5
2mins rest. Undershot top set quite a bit, need to add weight for next week.
Behind the neck press
36kg x 10 @ 6.5
34kg x 8
34kg x 8
2mins rest, no warmup
Seal Row
64kg x 10 @ 7
61kg x 8
61kg x 8
2mins rest, no warmup
Russian Twist
25lbs x 10 x 2 sets
2mins rest
Still feeling good. Hip/ glute/ low back no issues so far. Shoulders are good. Adjustments to volume/ intensity seem to be headed in the right direction! Feeling like I am building some momentum!
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- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Sat 12-25-21am
Merry Liftmas!
Feet up cg paused bench
bw pushup x 25
20kg x 15
40 x 8
50 x 6
57.5 x 4
62 x 3
66kg x 8 @ 6.5
59kg x 6
59kg x 6
2mins rest
Giant set x 2 sets
Seated DB shoulder press
25lbs x 10
Side delt raise
15lbs x 10
rear delt raise
20lbs x 10
db curls
25lbs x 10
db overhead tri ext
30lbs x 10
2mins rest
Merry Liftmas!
Feet up cg paused bench
bw pushup x 25
20kg x 15
40 x 8
50 x 6
57.5 x 4
62 x 3
66kg x 8 @ 6.5
59kg x 6
59kg x 6
2mins rest
Giant set x 2 sets
Seated DB shoulder press
25lbs x 10
Side delt raise
15lbs x 10
rear delt raise
20lbs x 10
db curls
25lbs x 10
db overhead tri ext
30lbs x 10
2mins rest
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- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 12-27-21am
b1w3d1
CS
bw x 20
40kg x 10
60 x 6
80 x 4
95 x 2
105 x 2
112.5 x 2
117.5kg x 3 @ 7
100kg x 4
100kg x 4
100kg x 4 @ 5
3mins rest
CD
70kg x 4
90 x 2
110 x 2
125 x 2
135 x 2
142.5kg x 3 @ 5.5
127.5kg x 4
127.5kg x 4
3mins rest
Generally feeling gross and bloated as well fighting acid reflux on deads. Definitely ate too much the last couple of days lol.
b1w3d1
CS
bw x 20
40kg x 10
60 x 6
80 x 4
95 x 2
105 x 2
112.5 x 2
117.5kg x 3 @ 7
100kg x 4
100kg x 4
100kg x 4 @ 5
3mins rest
CD
70kg x 4
90 x 2
110 x 2
125 x 2
135 x 2
142.5kg x 3 @ 5.5
127.5kg x 4
127.5kg x 4
3mins rest
Generally feeling gross and bloated as well fighting acid reflux on deads. Definitely ate too much the last couple of days lol.
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- Age: 48
Re: Mary's Training Log
Wed 12-29-21pm
b1w3d2
CB
pushups x 20
20kg x 16
40 x 10
60 x 6
70 x 3
77.5 x 3
85 x 2
90kg x 3 @ 7ish
78kg x 4
78kg x 4
78kg x 4 @ 5ish
78kg x 4 @ 5
2mins rest
Bench is feeling good. x3 PR is 96kg @ 9-9.5 so on pace to match at a lower RPE. Depending on how next week moves may push for an actual PR on week 5.
Giant Set x 2
DB bench 50lbs x 10
Wide grip lat pull 110 x10
DB Bench row 50lbs x 10
2mins rest
Despite being less than 12 weeks out(was able to transfer my meet to March) motivation has been very meh this week.
b1w3d2
CB
pushups x 20
20kg x 16
40 x 10
60 x 6
70 x 3
77.5 x 3
85 x 2
90kg x 3 @ 7ish
78kg x 4
78kg x 4
78kg x 4 @ 5ish
78kg x 4 @ 5
2mins rest
Bench is feeling good. x3 PR is 96kg @ 9-9.5 so on pace to match at a lower RPE. Depending on how next week moves may push for an actual PR on week 5.
Giant Set x 2
DB bench 50lbs x 10
Wide grip lat pull 110 x10
DB Bench row 50lbs x 10
2mins rest
Despite being less than 12 weeks out(was able to transfer my meet to March) motivation has been very meh this week.
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- Age: 48
Re: Mary's Training Log
Thurs 12-30-21pm
b1w3d3
SSB
bw x 20
27kg x 10
47.5 x 6
62.5 x 4
75 x 3
85 x 3
90kg x 6 @ 7-7.5 PR!
85kg x 3
85kg x 3
85kg x 3
2mins rest
Belt Sq
100kg x 10 @ 7.5
95kg x 8
95kg x 8
3mins rest
2-0-0 RDLs beltless
90kg x 8 @ 7.5
85kg x 6
85kg x 6
3mins rest
Spoto bench
20kg x 16
40 x 10
60 x 6
70 x 3
80 x 2
85kg x 3 @ 6.5
78kg x 3
78kg x 3
78kg x 3
78kg x 3
2mins rest
Back to wearing a mask and it was really affecting my ability to breathe. Is oxygen deprivation training a thing? Had to lengthen rest times on belt squats and was generally feeling winded. Was supposed to go up in kgs on rdls but was really gassed. This reminded me why I don't do full body anymore, long session. Also was sore from benchy stuff on Wed. Paying for my lazy meh motivation this week. Caught up with main barbell movements, may have to skip some accessories.
b1w3d3
SSB
bw x 20
27kg x 10
47.5 x 6
62.5 x 4
75 x 3
85 x 3
90kg x 6 @ 7-7.5 PR!
85kg x 3
85kg x 3
85kg x 3
2mins rest
Belt Sq
100kg x 10 @ 7.5
95kg x 8
95kg x 8
3mins rest
2-0-0 RDLs beltless
90kg x 8 @ 7.5
85kg x 6
85kg x 6
3mins rest
Spoto bench
20kg x 16
40 x 10
60 x 6
70 x 3
80 x 2
85kg x 3 @ 6.5
78kg x 3
78kg x 3
78kg x 3
78kg x 3
2mins rest
Back to wearing a mask and it was really affecting my ability to breathe. Is oxygen deprivation training a thing? Had to lengthen rest times on belt squats and was generally feeling winded. Was supposed to go up in kgs on rdls but was really gassed. This reminded me why I don't do full body anymore, long session. Also was sore from benchy stuff on Wed. Paying for my lazy meh motivation this week. Caught up with main barbell movements, may have to skip some accessories.
- Hardartery
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- Location: Fat City
Re: Mary's Training Log
Congrats on the PR! Yes, oxygen deprivation training is a thing, they sell masks specifically for that. It is supposed to mimic training at altitude, it doesn't, it just mkes your training day suck.MG75 wrote: ↑Fri Dec 31, 2021 3:50 am Thurs 12-30-21pm
90kg x 6 @ 7-7.5 PR!
Back to wearing a mask and it was really affecting my ability to breathe. Is oxygen deprivation training a thing? Had to lengthen rest times on belt squats and was generally feeling winded. Was supposed to go up in kgs on rdls but was really gassed. This reminded me why I don't do full body anymore, long session. Also was sore from benchy stuff on Wed. Paying for my lazy meh motivation this week. Caught up with main barbell movements, may have to skip some accessories.
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- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Lol, @Hardartery it did indeed suck!
Sat 1-1-22pm
Happy New Year!
Feet up close grip paused bench
pushups x 20
40kg x 12
52.5 x 6
62.5 x 3
67kg x 8 @ 7-7.5
60kg x 6
60kg x 6
60kg x 6
2mins rest
behind the neck press
38kg x 10 @ 7.5
36kg x 8 @ 5.5
36kg x 8 @ 6
2mins rest
seal rows
68kg x 10 @ 7
63kg x 8
63kg x 8
2mins rest
Trained in jeans today lol. Forgot to pack a change of clothes!
Sat 1-1-22pm
Happy New Year!
Feet up close grip paused bench
pushups x 20
40kg x 12
52.5 x 6
62.5 x 3
67kg x 8 @ 7-7.5
60kg x 6
60kg x 6
60kg x 6
2mins rest
behind the neck press
38kg x 10 @ 7.5
36kg x 8 @ 5.5
36kg x 8 @ 6
2mins rest
seal rows
68kg x 10 @ 7
63kg x 8
63kg x 8
2mins rest
Trained in jeans today lol. Forgot to pack a change of clothes!
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- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 1-2-22am
b1w4d1
CS
bw x 18
40kg x 8
60 x 6
80 x 4
100 x 2
112.5 x 2
120kg x 3 @ 7ish
102.5kg x 4
102.5 x 4
102.5 x 4 @ 5
102.5 x 4 @ 5
3mins rest.
CD
70kg x 4
90 x 2
110 x 2
130 x 2
140 x 2
150kg x 3 @ 6.5
130kg x 4
130 x 4 @ 5
130 x 4 @ 5
3mins rest.
Top squat triple felt pretty good and dls felt awesome. Left glute was a bit unhappy but pain was minimal and feels better post training. One more week and then a pivot/ deload/ low stress week!
b1w4d1
CS
bw x 18
40kg x 8
60 x 6
80 x 4
100 x 2
112.5 x 2
120kg x 3 @ 7ish
102.5kg x 4
102.5 x 4
102.5 x 4 @ 5
102.5 x 4 @ 5
3mins rest.
CD
70kg x 4
90 x 2
110 x 2
130 x 2
140 x 2
150kg x 3 @ 6.5
130kg x 4
130 x 4 @ 5
130 x 4 @ 5
3mins rest.
Top squat triple felt pretty good and dls felt awesome. Left glute was a bit unhappy but pain was minimal and feels better post training. One more week and then a pivot/ deload/ low stress week!
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- Age: 48
Re: Mary's Training Log
wow, didn't realize it had been this long since logging lol
Tues 1-3-22pm
b1w4d2
Comp Bench
pushups x 20
20kg x 16
40 x 8
55 x 6
70 x 4
80 x 2
87.5 x 2
95.5kg x 3 @ 9
93kg x 3 @ 7.5
80kg x 4
80kg x 4
80kg x 4 @ 5
80kg x 4 @ 5
80kg x 4 @ 5.5
2mins rest. Misloaded the bar on top triple with an extra 2.5kg on the right side. Shows how much of this is mental, it was really throwing my focus off and form suffered a bit as well. 93kg moved really well, maybe closer to a @7 but stayed conservative with rpe.
Superset x 3 sets
DB Row 50lbs x 10
Lat Pulldowns 100lbs x 10
2mins rest
Quick session between work and coaching my evening strength group. Didn't even change lol, trained in jeans, a flannel shirt, and combat boots.
Tues 1-3-22pm
b1w4d2
Comp Bench
pushups x 20
20kg x 16
40 x 8
55 x 6
70 x 4
80 x 2
87.5 x 2
95.5kg x 3 @ 9
93kg x 3 @ 7.5
80kg x 4
80kg x 4
80kg x 4 @ 5
80kg x 4 @ 5
80kg x 4 @ 5.5
2mins rest. Misloaded the bar on top triple with an extra 2.5kg on the right side. Shows how much of this is mental, it was really throwing my focus off and form suffered a bit as well. 93kg moved really well, maybe closer to a @7 but stayed conservative with rpe.
Superset x 3 sets
DB Row 50lbs x 10
Lat Pulldowns 100lbs x 10
2mins rest
Quick session between work and coaching my evening strength group. Didn't even change lol, trained in jeans, a flannel shirt, and combat boots.
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- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Thurs 1-6-22am
b1w4d3
Spoto Bench
pushups x 20
20kg x 18
40 x 10
55 x 8
70 x 4
80 x 2
88kg x 3 @ 7.5
81kg x 3
81kg x 3
81kg x 3
81kg x 3
81kg x 3 @ 5ish
2mins rest
Behind the neck press
39kg x 10 @ 7.5
36kg x 8 @ 5.5
36kg x 8 @ 6
36kg x 8 @ 6.5
2mins rest, no warm-up
Seal Row
70kg x 10 @ 7
65kg x 8
65kg x 8 @ 5
65kg x 8 @ 5.5
2mins rest, no warmup
b1w4d3
Spoto Bench
pushups x 20
20kg x 18
40 x 10
55 x 8
70 x 4
80 x 2
88kg x 3 @ 7.5
81kg x 3
81kg x 3
81kg x 3
81kg x 3
81kg x 3 @ 5ish
2mins rest
Behind the neck press
39kg x 10 @ 7.5
36kg x 8 @ 5.5
36kg x 8 @ 6
36kg x 8 @ 6.5
2mins rest, no warm-up
Seal Row
70kg x 10 @ 7
65kg x 8
65kg x 8 @ 5
65kg x 8 @ 5.5
2mins rest, no warmup
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Fri 1-7-22am
b1w4d4
SSB
bw x 18
37.5kg x 8
57.5 x 6
72.5 x 4
85 x 3
92.5kg x 6 @ 7.5, PR
87.5 x 3
87.5 x 3
87.5 x 3 @ 5
87.5 x 3 @ 5
3mins rest
Belt sq
102.5kg x 10 @ 7
97.5kg x 8
97.5kg x 8
97.5kg x 8 @ 5
2mins rest, no warmup
2-0-0 RDL beltless
92.5kg x 8 @ 7.5
87.5kg x 6 @ 5
87.5kg x 6 @ 6
87.5kg x 6 @ 6.5
2mins rest, no warmup
Training at 5am has advantages, an empty gym equals no mask. Skipped the oxygen deprivation training today lol.
b1w4d4
SSB
bw x 18
37.5kg x 8
57.5 x 6
72.5 x 4
85 x 3
92.5kg x 6 @ 7.5, PR
87.5 x 3
87.5 x 3
87.5 x 3 @ 5
87.5 x 3 @ 5
3mins rest
Belt sq
102.5kg x 10 @ 7
97.5kg x 8
97.5kg x 8
97.5kg x 8 @ 5
2mins rest, no warmup
2-0-0 RDL beltless
92.5kg x 8 @ 7.5
87.5kg x 6 @ 5
87.5kg x 6 @ 6
87.5kg x 6 @ 6.5
2mins rest, no warmup
Training at 5am has advantages, an empty gym equals no mask. Skipped the oxygen deprivation training today lol.