Mary's Training Log
Moderator: Chebass88
-
- Registered User
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- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 11-28-22 3:55am
B1W5D1
Bw- 189.7lbs
CG Feet Up Bench, TNG
bar x 12 reps
30kg x 8
40 x 6
50 x 6
57kg x 8
60kg x 8 @ 5
63kg x 8 @ 6
2mins rest
Superset, x 2, AMRAP to @8 on Incline Row and Pulldowns
Incline chest supported db row 30lbsx12, 16, 13
Lat pulldowns mid grip with nylon d handles 100lbsx12, 14, 11
Knee raises bw x12
Dropped the intensity a bit on accessories and cut a few sets out. Bench felt good. Still pretty tired but got it done!
B1W5D1
Bw- 189.7lbs
CG Feet Up Bench, TNG
bar x 12 reps
30kg x 8
40 x 6
50 x 6
57kg x 8
60kg x 8 @ 5
63kg x 8 @ 6
2mins rest
Superset, x 2, AMRAP to @8 on Incline Row and Pulldowns
Incline chest supported db row 30lbsx12, 16, 13
Lat pulldowns mid grip with nylon d handles 100lbsx12, 14, 11
Knee raises bw x12
Dropped the intensity a bit on accessories and cut a few sets out. Bench felt good. Still pretty tired but got it done!
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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
Fri 12-2-22 4:55am
Bw- 189.5bw
CS
bw x 15
40kg x 5
60 x 5
75 x 3
90 x 3
102.5 x 3
110kg x 5 @ 6
115kg x 5 @ 7
120kg x 5 @ 8, PR!
130kg x 1 @ 7ish
5mins rest. Depth wasn't as convincing as I would like, still very tired but super happy to finally PR my squat! The last time I PRed anything in my squat was 2020 so this feels really good!
CB
20kg x 12
40 x 5
57.5 x 5
67.5 x 3
75 x 3
80kg x 5 @ 8
90kg x 1 @ 7.5
74kg x 6 @ 7
74kg x 6 @ 6.5
74kg x 6 @ 7
74kg x 6 @ 7.5
4mins rest. These felt really good today!
CD
70kg x 5
100 x 3
120 x 1, 1 (reset reps)
132.5 x 1
142.5kg x 1,1,1
135kg x 5 @ 6
120kg x 6 @ 5.5, paused
5mins rest. These felt really good. Satisfying after how last Saturday went to pull 142.5kg
Finally off today after 7 straight days at work! Impromptu sbd sesh this morning. One thing I have come to believe is quality training matters. As much as I want to be that stoic warrior goddess that trains NO MATTER fing what couldn't do it. I felt like I had been hit by a truck on Tuesday morning. And I tweaked my back on Tuesday at work, was having mild back spasms that evening. So with this being week 5, kinda a "peak" of the block so to speak it was an easy call to make to miss some training and "deload" into a quasi test. If this had been week 3 my strategy may been different. Still tired today but super happy with my squats. E1RMs are up on all my lifts so still a decent block. Will train most of the rest of the planned work tomorrow in another sbd sesh so most of what of what I missed will be accessories.
Bw- 189.5bw
CS
bw x 15
40kg x 5
60 x 5
75 x 3
90 x 3
102.5 x 3
110kg x 5 @ 6
115kg x 5 @ 7
120kg x 5 @ 8, PR!
130kg x 1 @ 7ish
5mins rest. Depth wasn't as convincing as I would like, still very tired but super happy to finally PR my squat! The last time I PRed anything in my squat was 2020 so this feels really good!
CB
20kg x 12
40 x 5
57.5 x 5
67.5 x 3
75 x 3
80kg x 5 @ 8
90kg x 1 @ 7.5
74kg x 6 @ 7
74kg x 6 @ 6.5
74kg x 6 @ 7
74kg x 6 @ 7.5
4mins rest. These felt really good today!
CD
70kg x 5
100 x 3
120 x 1, 1 (reset reps)
132.5 x 1
142.5kg x 1,1,1
135kg x 5 @ 6
120kg x 6 @ 5.5, paused
5mins rest. These felt really good. Satisfying after how last Saturday went to pull 142.5kg
Finally off today after 7 straight days at work! Impromptu sbd sesh this morning. One thing I have come to believe is quality training matters. As much as I want to be that stoic warrior goddess that trains NO MATTER fing what couldn't do it. I felt like I had been hit by a truck on Tuesday morning. And I tweaked my back on Tuesday at work, was having mild back spasms that evening. So with this being week 5, kinda a "peak" of the block so to speak it was an easy call to make to miss some training and "deload" into a quasi test. If this had been week 3 my strategy may been different. Still tired today but super happy with my squats. E1RMs are up on all my lifts so still a decent block. Will train most of the rest of the planned work tomorrow in another sbd sesh so most of what of what I missed will be accessories.
- Hardartery
- Registered User
- Posts: 3143
- Joined: Sat Nov 21, 2020 6:28 pm
- Location: Fat City
Re: Mary's Training Log
Very nice! Sometimes less is more as far as volume goes.MG75 wrote: ↑Fri Dec 02, 2022 10:00 am Fri 12-2-22 4:55am
Bw- 189.5bw
CS
bw x 15
40kg x 5
60 x 5
75 x 3
90 x 3
102.5 x 3
110kg x 5 @ 6
115kg x 5 @ 7
120kg x 5 @ 8, PR!
130kg x 1 @ 7ish
5mins rest. Depth wasn't as convincing as I would like, still very tired but super happy to finally PR my squat! The last time I PRed anything in my squat was 2020 so this feels really good!
CB
20kg x 12
40 x 5
57.5 x 5
67.5 x 3
75 x 3
80kg x 5 @ 8
90kg x 1 @ 7.5
74kg x 6 @ 7
74kg x 6 @ 6.5
74kg x 6 @ 7
74kg x 6 @ 7.5
4mins rest. These felt really good today!
CD
70kg x 5
100 x 3
120 x 1, 1 (reset reps)
132.5 x 1
142.5kg x 1,1,1
135kg x 5 @ 6
120kg x 6 @ 5.5, paused
5mins rest. These felt really good. Satisfying after how last Saturday went to pull 142.5kg
Finally off today after 7 straight days at work! Impromptu sbd sesh this morning. One thing I have come to believe is quality training matters. As much as I want to be that stoic warrior goddess that trains NO MATTER fing what couldn't do it. I felt like I had been hit by a truck on Tuesday morning. And I tweaked my back on Tuesday at work, was having mild back spasms that evening. So with this being week 5, kinda a "peak" of the block so to speak it was an easy call to make to miss some training and "deload" into a quasi test. If this had been week 3 my strategy may been different. Still tired today but super happy with my squats. E1RMs are up on all my lifts so still a decent block. Will train most of the rest of the planned work tomorrow in another sbd sesh so most of what of what I missed will be accessories.
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- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
@Hardartery thanks!
Sat 12-3-22 3:35am
bw-189.2lbs
SSB paused
bw x 15
37.5kg x 5
52.5 x 5
62.5 x 3
72.5 x 3
80kg x 4 @ 5
85kg x 4 @ 6
90kg x 4 @ 7
4mins rest
Belt Squats
57.5kg x 12 @ 6.5
57.5kg x 12 @ 7
3mins rest
Spoto Bench
20kg x 15
35 x 5
50 x 3
60 x 3
67.5 x 3
72kg x 4 @ 5
76kg x 4 @ 6
80kg x 4 @ 7
75kg x 5 @ 5.5
3mins rest. These felt really good. I always enjoy these!
RDL, 3-0-0
90kg x 8 @ 6.5
Forgot to put my belt on but these felt awesome!
And at 4:45pm after coaching my strength group 3-2-0 bench. Winged these as I forgot my log book.
20kg x 15
35 x 5
50 x 5
57.5 x 3
65kg x 4 @ 5ish
70kg x 4 @ 6.5
74kg x 4 @ 7.5
3mins rest. These were a bit harder than expected. I could really feel the fatigue from benching just a few hours prior. First time I have benched twice in one day and I could feel it lol.
Been awhile since I have done full body training back to back. Went surprisingly well. This might be something to try on a peaking block to really dial in technique on my comp lifts by comp squatting 3 times, comp dling 2 or 3 times and comp benching 4 or 5 times.
Sat 12-3-22 3:35am
bw-189.2lbs
SSB paused
bw x 15
37.5kg x 5
52.5 x 5
62.5 x 3
72.5 x 3
80kg x 4 @ 5
85kg x 4 @ 6
90kg x 4 @ 7
4mins rest
Belt Squats
57.5kg x 12 @ 6.5
57.5kg x 12 @ 7
3mins rest
Spoto Bench
20kg x 15
35 x 5
50 x 3
60 x 3
67.5 x 3
72kg x 4 @ 5
76kg x 4 @ 6
80kg x 4 @ 7
75kg x 5 @ 5.5
3mins rest. These felt really good. I always enjoy these!
RDL, 3-0-0
90kg x 8 @ 6.5
Forgot to put my belt on but these felt awesome!
And at 4:45pm after coaching my strength group 3-2-0 bench. Winged these as I forgot my log book.
20kg x 15
35 x 5
50 x 5
57.5 x 3
65kg x 4 @ 5ish
70kg x 4 @ 6.5
74kg x 4 @ 7.5
3mins rest. These were a bit harder than expected. I could really feel the fatigue from benching just a few hours prior. First time I have benched twice in one day and I could feel it lol.
Been awhile since I have done full body training back to back. Went surprisingly well. This might be something to try on a peaking block to really dial in technique on my comp lifts by comp squatting 3 times, comp dling 2 or 3 times and comp benching 4 or 5 times.
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- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 12-4-22 3:55am
B1W6D1
Bw- 190.2lbs
CG Feet Up Bench, TNG
bar x 15 reps
30kg x 10
40 x 6
50 x 6
54kg x 8
57kg x 8 @
60kg x 8 @ 5.5
2mins rest
Circuit x2
Incline chest supported db row 25lbsx10, x10
Lat pulldowns mid grip with nylon d handles 90lbsx10, x10
Knee raises bw x6, x6
1min rest
Lat pulldowns mid grip with nylon d handles 90lbsx10
Planned deload, but I did adjust the bench % up and not dropping any reps or sets on main lifts. Just an intensity drop before changing blocks.
B1W6D1
Bw- 190.2lbs
CG Feet Up Bench, TNG
bar x 15 reps
30kg x 10
40 x 6
50 x 6
54kg x 8
57kg x 8 @
60kg x 8 @ 5.5
2mins rest
Circuit x2
Incline chest supported db row 25lbsx10, x10
Lat pulldowns mid grip with nylon d handles 90lbsx10, x10
Knee raises bw x6, x6
1min rest
Lat pulldowns mid grip with nylon d handles 90lbsx10
Planned deload, but I did adjust the bench % up and not dropping any reps or sets on main lifts. Just an intensity drop before changing blocks.
Last edited by MG75 on Tue Dec 06, 2022 3:34 am, edited 1 time in total.
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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
Tues 12-6-22 3:50am
B1W6D2
Bw-189.2lbs
Spoto Bench
20kg x 15
40 x 5
50 x 5
57.5 x 3
62.5 x 3
68kg x 4
72kg x 4 @ 5.5
76kg x 4 @ 6.5
67kg x 5
67kg x 5
2mins rest
Circuit x2
Incline DB bench 30lbs x 10, x 10
Seated side lat raise 10lbs x 10, x 10
Tricep rope pulldown 80lbs x 10, x 10
1mins rets
Seated side lat raise 10lbs x 10
Everything felt heavy today and generally very tired. Fighting a mile cold or something atm. Fortunately not covid.
B1W6D2
Bw-189.2lbs
Spoto Bench
20kg x 15
40 x 5
50 x 5
57.5 x 3
62.5 x 3
68kg x 4
72kg x 4 @ 5.5
76kg x 4 @ 6.5
67kg x 5
67kg x 5
2mins rest
Circuit x2
Incline DB bench 30lbs x 10, x 10
Seated side lat raise 10lbs x 10, x 10
Tricep rope pulldown 80lbs x 10, x 10
1mins rets
Seated side lat raise 10lbs x 10
Everything felt heavy today and generally very tired. Fighting a mile cold or something atm. Fortunately not covid.
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Wed 12-7-22 5:50am
B1W6D3
Bw-189.8lbs
CS
bw x 15
40kg x 5
60 x 5
77.5 x 3
92.5 x 3
100kg x 5
102.5kg x 5 @ 5
107.5kg x 5 @ 6
117.5kg x 1 @ 5
3mins rest. These felt great and depth was back to were it should be, below parallel. Firm believer in training better than comp standard. If you can't consistently hit depth in training what makes you think you can magically do it on the platform? And at lower rpes it should be deeper than comp standard in my opinion as well as most of us cut depth as the weight gets heavy lol. Bury that opener then the refs won't be looking so hard
SSB
75kg x 7 @ 5
75kg x 7 @ 6
3mins rest
Belt Squats
52.5kg x 10 @ 5
52.5kg x 10 @ 6
2mins rest
3-0-0 RDL
80kg x 8 @ 5.5
45^ Hypers
bw +10kg plate x 10 x 2 sets
1min rest
Happy with squats and I moved my dl to D5. This is the 2nd block with issues pulling from the floor twice. Going to try reducing the frequency to see if that helps. Pretty good deload session and its timing was actually perfect. Definitely not feeling as strong as last week but that could be the cold, work stress, and the wonky schedule last week. This is actually my first deload, last couple of blocks I used my intro week to deload. Will be interested to see how it feels going into the next block.
B1W6D3
Bw-189.8lbs
CS
bw x 15
40kg x 5
60 x 5
77.5 x 3
92.5 x 3
100kg x 5
102.5kg x 5 @ 5
107.5kg x 5 @ 6
117.5kg x 1 @ 5
3mins rest. These felt great and depth was back to were it should be, below parallel. Firm believer in training better than comp standard. If you can't consistently hit depth in training what makes you think you can magically do it on the platform? And at lower rpes it should be deeper than comp standard in my opinion as well as most of us cut depth as the weight gets heavy lol. Bury that opener then the refs won't be looking so hard
SSB
75kg x 7 @ 5
75kg x 7 @ 6
3mins rest
Belt Squats
52.5kg x 10 @ 5
52.5kg x 10 @ 6
2mins rest
3-0-0 RDL
80kg x 8 @ 5.5
45^ Hypers
bw +10kg plate x 10 x 2 sets
1min rest
Happy with squats and I moved my dl to D5. This is the 2nd block with issues pulling from the floor twice. Going to try reducing the frequency to see if that helps. Pretty good deload session and its timing was actually perfect. Definitely not feeling as strong as last week but that could be the cold, work stress, and the wonky schedule last week. This is actually my first deload, last couple of blocks I used my intro week to deload. Will be interested to see how it feels going into the next block.
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- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Thurs 12-8-22 4am
B1W6D4
Bw-190.9
3-2-0 Tempo Bench
20kg x 15
30 x 10
40 x 5
50 x 3
60 x 3
64kg x 4
67kg x 4 @ 5
70kg x 4 @ 6
2mins rest
Circuit, 1 min rest x 2
DB bench row 55lb x 10, x 10
DB Hammer Curl 20lb x 10, x 10
DB bench row 55lb x 10
B1W6D4
Bw-190.9
3-2-0 Tempo Bench
20kg x 15
30 x 10
40 x 5
50 x 3
60 x 3
64kg x 4
67kg x 4 @ 5
70kg x 4 @ 6
2mins rest
Circuit, 1 min rest x 2
DB bench row 55lb x 10, x 10
DB Hammer Curl 20lb x 10, x 10
DB bench row 55lb x 10
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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
Sat 12-10-22 4:35am
B1W6D5
bw-190.5
SSB, paused
bw x 15
27.5kg x 5
42.5 x 5
52.5 x 3
60 x 3
67.5 x 3
72.5kg x 4
77.5kg x 4
82.5kg x 4 @ 5
72.5kg x 4
3mins rest. Weird right knee pain and weakness. No pain at all prior to this so who knows?
CB
20kg x 15
40 x 5
50 x 5
60 x 3
70 x 3
76kg x 5 @ 5.5
86kg x 1 @ 5
70kg x 6
68kg x 6
68kg x 6
68kg x 6
68kg x 6
3mins rest until 68kg dropsets then 2mins rest. Really surprised with how these moved today. There were super dialed in and flew. E1RM pr for this block was unexpected as bench has been feeling off all week.
CD
70kg x 5
95 x 3
115 x 1, x 1(reset reps)
127.5kg x 1, x 1, x 1
122.5kg x 5
107.5kg x 6, paused
107.5kg x 8
4mins rest
Split Squats 5lbs x 10 each leg
These felt rough. Right knee kept giving out and my left foot was so stiff and painful.
B1W6D5
bw-190.5
SSB, paused
bw x 15
27.5kg x 5
42.5 x 5
52.5 x 3
60 x 3
67.5 x 3
72.5kg x 4
77.5kg x 4
82.5kg x 4 @ 5
72.5kg x 4
3mins rest. Weird right knee pain and weakness. No pain at all prior to this so who knows?
CB
20kg x 15
40 x 5
50 x 5
60 x 3
70 x 3
76kg x 5 @ 5.5
86kg x 1 @ 5
70kg x 6
68kg x 6
68kg x 6
68kg x 6
68kg x 6
3mins rest until 68kg dropsets then 2mins rest. Really surprised with how these moved today. There were super dialed in and flew. E1RM pr for this block was unexpected as bench has been feeling off all week.
CD
70kg x 5
95 x 3
115 x 1, x 1(reset reps)
127.5kg x 1, x 1, x 1
122.5kg x 5
107.5kg x 6, paused
107.5kg x 8
4mins rest
Split Squats 5lbs x 10 each leg
These felt rough. Right knee kept giving out and my left foot was so stiff and painful.
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 12-11-22 3:55am
B2W1D1
Feet Up Pin Bench
20kg x 15
30 x 8
40 x 5
45 x 5
50kg x 7
53kg x 7
56kg x 7 @ 5.5
2mins rest. First time doing these feet up and for this many reps.
Seal DB Row
50lbs x 10
50lbs x 10 @ 6.5
1min rest
Wide Grip Lat Pulldowns
100 x 10
100 x 10
100 x 10 @ 7
1min rest
AB Wheels
bw x 6, x 6
1min rest
B2W1D1
Feet Up Pin Bench
20kg x 15
30 x 8
40 x 5
45 x 5
50kg x 7
53kg x 7
56kg x 7 @ 5.5
2mins rest. First time doing these feet up and for this many reps.
Seal DB Row
50lbs x 10
50lbs x 10 @ 6.5
1min rest
Wide Grip Lat Pulldowns
100 x 10
100 x 10
100 x 10 @ 7
1min rest
AB Wheels
bw x 6, x 6
1min rest
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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
Tues 12-12-22 4:10PM
B2W1D2
2bd Bench, 2ct pause
20kg x 15
40 x 5
52.5 x 5
62.5 x 3
71kg x 3
75kg x 3
79kg x 3 @ 5.5
70kg x 4
70kg x 4
2mins rest. First time doing a long pause with 2bd.
DB Bench, neutral grip
55lbs x 10
55lbs x 10 @ 7.5
1min rest
Had to be at work early to open so I squeezed these in before coaching my evening strength class. Didn't have time to change so actually did these in my jeans so that was interesting.
B2W1D2
2bd Bench, 2ct pause
20kg x 15
40 x 5
52.5 x 5
62.5 x 3
71kg x 3
75kg x 3
79kg x 3 @ 5.5
70kg x 4
70kg x 4
2mins rest. First time doing a long pause with 2bd.
DB Bench, neutral grip
55lbs x 10
55lbs x 10 @ 7.5
1min rest
Had to be at work early to open so I squeezed these in before coaching my evening strength class. Didn't have time to change so actually did these in my jeans so that was interesting.
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Wed 12-13-22 4:05am
B2W1D3
CS
bw x 15
40kg x 5
65 x 5
85 x 3
100 x 2
112.5 x 1
120kg x 1 @ 5.5
110kg x 4 @ 6
102.5kg x 4 @ 5
102.5kg x 4 @ 4.5
3mins rest
CS, paused
90kg x 6 @ 5
90kg x 6 @ 5.5
3mins rest
Belt squat
55kg x 10 @ 5.5
55kg x 10 @ 6
2mins rest
3-0-0 RDLs
80kg x 7
85kg x 7 @ 4.5
3mins rest
KB swings
15lbs x 10
20lbs x 10
1min rest. First time doing these.
Pretty happy with how this block is starting out. Its feels really good to have 120kg for a single move better than a last warmup and to be able rep 110kg pretty easy. Feel like I am really building from last block and excited to see were this goes! North of 150kg e1rm would be awesome!
B2W1D3
CS
bw x 15
40kg x 5
65 x 5
85 x 3
100 x 2
112.5 x 1
120kg x 1 @ 5.5
110kg x 4 @ 6
102.5kg x 4 @ 5
102.5kg x 4 @ 4.5
3mins rest
CS, paused
90kg x 6 @ 5
90kg x 6 @ 5.5
3mins rest
Belt squat
55kg x 10 @ 5.5
55kg x 10 @ 6
2mins rest
3-0-0 RDLs
80kg x 7
85kg x 7 @ 4.5
3mins rest
KB swings
15lbs x 10
20lbs x 10
1min rest. First time doing these.
Pretty happy with how this block is starting out. Its feels really good to have 120kg for a single move better than a last warmup and to be able rep 110kg pretty easy. Feel like I am really building from last block and excited to see were this goes! North of 150kg e1rm would be awesome!
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Thurs 12-15-22 3:55am
bw-191.3
CB, 0-3-0
20kg x 15
30 x 8
40 x 5
50 x 3
60 x 3
67 x 3 @ 4.5
71 x 3 @ 5.5
75 x 3 @ 5.5
67 x 3 @ 5
2mins rest. Over shot a bit, these were harder than expected.
DB rear delt fly
10lbs x 10
12.5lbs x 10 x 2 sets
1min rest
Overhead tri db ext
30lbs x 10 x 2 sets
1min rest
3-2-0 db bench row
30lbs x 10 x 2 sets
1min rest
DB curl
20lbs x 10 x 2 sets
1min rest
Got in my two missed accessories from Tuesday. Proud of myself for getting this week, have been working longer hours this week but got it all in!
bw-191.3
CB, 0-3-0
20kg x 15
30 x 8
40 x 5
50 x 3
60 x 3
67 x 3 @ 4.5
71 x 3 @ 5.5
75 x 3 @ 5.5
67 x 3 @ 5
2mins rest. Over shot a bit, these were harder than expected.
DB rear delt fly
10lbs x 10
12.5lbs x 10 x 2 sets
1min rest
Overhead tri db ext
30lbs x 10 x 2 sets
1min rest
3-2-0 db bench row
30lbs x 10 x 2 sets
1min rest
DB curl
20lbs x 10 x 2 sets
1min rest
Got in my two missed accessories from Tuesday. Proud of myself for getting this week, have been working longer hours this week but got it all in!
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Sat 12-15-22 4:55am
b2w1d5
bw- 190.4
Pin Squat
bw x 15
40kg x 5
55 x 5
65 x 3
75 x 3
80 x 3
85kg x 3
90kg x 3
90kg x 3, misload. Was supposed to be 95kg
95kg x 3 @ 5ish
3mins rest. Been awhile since I have done these. Pins set at around 1" below parallel which honestly felt like I was sitting on the ground lol. They were also pretty breezy, will make a 5kg jump next week.
CB
20kg x 15
40 x 5
55 x 5
65 x 3
72.5 x 2
81 x 1
88kg x 1 @ 6ish
81kg x 4 @ 6.5
75kg x 5 @ 5.5
71kg x 5 @ 4.5
71kg x 5 @ 4.5
71kg x 5 @ 5
71kg x 5 @ 5
3mins rest. Getting a bit aggressive with bench this block as it usually responds well to intensity that I can usually recover from. Will keep an eye on my shoulder pain as this is the first sign that I may be pushing a bit much.
CD
70kg x 5
100 x 3
120 x 2
135 x 1
145kg x 1 @ 5
132.5kg x 4 @ 5.5
125kg x 1, 1, 1, 1(reset reps)
115kg x 7 @ 4.5
115kg x 7 @ 5.5
4mins rest. These felt fantastic. And all my technical form work from last block is starting to pay off. Speed and power are starting to come back, super excited to see if this holds up. My dl has been the slowest lift to bounce back from the cut and the long layoff earlier this year. Thankfully back and hips are feeling good so maybe its time, lol.
b2w1d5
bw- 190.4
Pin Squat
bw x 15
40kg x 5
55 x 5
65 x 3
75 x 3
80 x 3
85kg x 3
90kg x 3
90kg x 3, misload. Was supposed to be 95kg
95kg x 3 @ 5ish
3mins rest. Been awhile since I have done these. Pins set at around 1" below parallel which honestly felt like I was sitting on the ground lol. They were also pretty breezy, will make a 5kg jump next week.
CB
20kg x 15
40 x 5
55 x 5
65 x 3
72.5 x 2
81 x 1
88kg x 1 @ 6ish
81kg x 4 @ 6.5
75kg x 5 @ 5.5
71kg x 5 @ 4.5
71kg x 5 @ 4.5
71kg x 5 @ 5
71kg x 5 @ 5
3mins rest. Getting a bit aggressive with bench this block as it usually responds well to intensity that I can usually recover from. Will keep an eye on my shoulder pain as this is the first sign that I may be pushing a bit much.
CD
70kg x 5
100 x 3
120 x 2
135 x 1
145kg x 1 @ 5
132.5kg x 4 @ 5.5
125kg x 1, 1, 1, 1(reset reps)
115kg x 7 @ 4.5
115kg x 7 @ 5.5
4mins rest. These felt fantastic. And all my technical form work from last block is starting to pay off. Speed and power are starting to come back, super excited to see if this holds up. My dl has been the slowest lift to bounce back from the cut and the long layoff earlier this year. Thankfully back and hips are feeling good so maybe its time, lol.
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 12-19-22 4:30am
B2W2D1
Bw-188.9. This had been trending up but after this weekend I lost a bit which is ok. Worked a lovely clopen on Saturday-Sunday. In at 3pm on Sat and out at 1am on Sun. Then back at 9:15am Sun to 6:40pm. Like 55,000+ steps in less than 36 hours. It felt good to sleep last night lol. Also very happy to have today and tomorrow off!
Feet Up Pin Bench
20kg x 15
30 x 8
40 x 6
47.5 x 6
52kg x 7
55kg x 7
58kg x 7 @ 5.5ish
2mins rest. Enjoying these but I need to go up a bit next week. Can really feel my chest and front delts working especially on the last few reps.
Seal DB Row
52.5lb x 10, x 10, x 10 @ 6.5
1min rest
Wide Grip Lat pulldown
100lb x 10, x 10, x 10, x 10 @ 8.5
1min rest
AB wheels
bw x 6, x 6, x 6
1min rest. Let the doms begin. Last week was sore for 3 or 4 days. These are the devil.
B2W2D1
Bw-188.9. This had been trending up but after this weekend I lost a bit which is ok. Worked a lovely clopen on Saturday-Sunday. In at 3pm on Sat and out at 1am on Sun. Then back at 9:15am Sun to 6:40pm. Like 55,000+ steps in less than 36 hours. It felt good to sleep last night lol. Also very happy to have today and tomorrow off!
Feet Up Pin Bench
20kg x 15
30 x 8
40 x 6
47.5 x 6
52kg x 7
55kg x 7
58kg x 7 @ 5.5ish
2mins rest. Enjoying these but I need to go up a bit next week. Can really feel my chest and front delts working especially on the last few reps.
Seal DB Row
52.5lb x 10, x 10, x 10 @ 6.5
1min rest
Wide Grip Lat pulldown
100lb x 10, x 10, x 10, x 10 @ 8.5
1min rest
AB wheels
bw x 6, x 6, x 6
1min rest. Let the doms begin. Last week was sore for 3 or 4 days. These are the devil.
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Tues 12-20-22 4:15am
B2W2D2
Bw- 189.4
2BD Bench 0-2-0
20kg x 15
40 x 8
50 x 5
60 x 3
70 x 3
74kg x 3
78kg x 3 @ 5
82kg x 3 @ 6
72kg x 4
72kg x 4
2mins rest. Got to remember to keep my elbows tucked as they want to flare with the decreased rom which aggravates my right shoulder. It has been a slight bit grouchy but once I cued my elbows today these felt fine.
Neutral grip db bench
57.5lbs x 10, x 10 @ 8, x 9 @ 9
2mins rest. Use the neutral grip to increase the rom and it allows me to press slightly in on the way up so the dumbbells touch at the top. Nice chest pump on these. In video the db handles are an 1" -2"s below my bench touch point. This is also the most weight I have done with these for sets of greater than 8 across.
Rear delt flys
15lbs x 10, x 10, x 10, x 10
1min rest
Overhead DB tri ext
30lbs x 10, x 10, x 10
1min rest
B2W2D2
Bw- 189.4
2BD Bench 0-2-0
20kg x 15
40 x 8
50 x 5
60 x 3
70 x 3
74kg x 3
78kg x 3 @ 5
82kg x 3 @ 6
72kg x 4
72kg x 4
2mins rest. Got to remember to keep my elbows tucked as they want to flare with the decreased rom which aggravates my right shoulder. It has been a slight bit grouchy but once I cued my elbows today these felt fine.
Neutral grip db bench
57.5lbs x 10, x 10 @ 8, x 9 @ 9
2mins rest. Use the neutral grip to increase the rom and it allows me to press slightly in on the way up so the dumbbells touch at the top. Nice chest pump on these. In video the db handles are an 1" -2"s below my bench touch point. This is also the most weight I have done with these for sets of greater than 8 across.
Rear delt flys
15lbs x 10, x 10, x 10, x 10
1min rest
Overhead DB tri ext
30lbs x 10, x 10, x 10
1min rest
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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
Wed 12-21-22 4:10am
B2W2D3
Bw-189.9
CS
bw x 15
40kg x 5
65 x 5
80 x 3
95 x 3
107.5 x 2
117.5 x 1
125kg x 1 @ 6
115kg x 4 @ 6.5
107.5 x 4 @ 5
107.5 x 4 @ 5.5
3mins rest. These felt meh but they looked good on video. Also, lost tightness at the bottom on top single and went to deep but it still came up fast.
CS 0-1-0
92.5kg x 6 @ 5
92.5kg x 6 @ 5.5
3mins rest
Belt Sq
60kg x 10 @ 6
60kg x 10 @ 6.5
60kg x 10 @ 7
2mins rest. These are finally taking off a bit. Its taken a couple of months to adjust to the machine. Also, weight is plate weight only. Can't find any specs on the arm weight. The manufacture says 0 but that's a lie. Its heavy when you have to adjust the pins lol
RDLs, 3-0-0
85kg x 7
90kg x 7 @ 5.5
3mins rest. These are feeling good!
KB Swing
25lbs x 10, x 10, x 10
1min rest. Still getting used to these.
All in all the feels are a lie, seriously. Video adjusted the RPE down .5 on the squat sets. Bar speed was good even through the sticking point.
B2W2D3
Bw-189.9
CS
bw x 15
40kg x 5
65 x 5
80 x 3
95 x 3
107.5 x 2
117.5 x 1
125kg x 1 @ 6
115kg x 4 @ 6.5
107.5 x 4 @ 5
107.5 x 4 @ 5.5
3mins rest. These felt meh but they looked good on video. Also, lost tightness at the bottom on top single and went to deep but it still came up fast.
CS 0-1-0
92.5kg x 6 @ 5
92.5kg x 6 @ 5.5
3mins rest
Belt Sq
60kg x 10 @ 6
60kg x 10 @ 6.5
60kg x 10 @ 7
2mins rest. These are finally taking off a bit. Its taken a couple of months to adjust to the machine. Also, weight is plate weight only. Can't find any specs on the arm weight. The manufacture says 0 but that's a lie. Its heavy when you have to adjust the pins lol
RDLs, 3-0-0
85kg x 7
90kg x 7 @ 5.5
3mins rest. These are feeling good!
KB Swing
25lbs x 10, x 10, x 10
1min rest. Still getting used to these.
All in all the feels are a lie, seriously. Video adjusted the RPE down .5 on the squat sets. Bar speed was good even through the sticking point.
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
12-22-22 3:55am
B2W2D4
Bw-189.8
CB, 0-3-0
20kg x 15
35 x 5
45 x 5
55 x 3
60 x 3
66kg x 3
69kg x 3 @ 5
73kg x 3 @ 6
66kg x 3
2mins rest. Went down 2kg and nailed the rpe today.
DB Bench Row, 3-2-0
35lbs x 10, x 10, x 10, x 10 @ 9
1min rest
DB Curls
25lbs x 10, x 10, x 10 @ 9
1min rest
B2W2D4
Bw-189.8
CB, 0-3-0
20kg x 15
35 x 5
45 x 5
55 x 3
60 x 3
66kg x 3
69kg x 3 @ 5
73kg x 3 @ 6
66kg x 3
2mins rest. Went down 2kg and nailed the rpe today.
DB Bench Row, 3-2-0
35lbs x 10, x 10, x 10, x 10 @ 9
1min rest
DB Curls
25lbs x 10, x 10, x 10 @ 9
1min rest
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
12-24-22 3:10pm
B2W2D5
Bw-189.1, eased off the eating as I was gaining slightly. Was eating a bit more to compensate for added work stress. Signed up for Nats a few weeks ago so I need to clean up the diet after the New Year.
Pin Squats
bw x 15
40kg x 5
60 x 5
75 x 3
85 x 3
90kg x 3
95kg x 3
100kg x 3 @ 5.5
90kg x 3
3mins rest. These are still feeling pretty easy, surprisingly. Also, feels like I am sitting on the ground in the hole lol.
CB
20kg x 15
40 x 8
57.5 x 5
67.5 x 3
77.5 x 2
85 x 1
91kg x 1 @ 7
83kg x 4 @ 6.5
76kg x 5 @ 5.5
76kg x 5 @ 6
76kg x 5 @ 6
76kg x 5 @ 6.5
76kg x 5 @ 7
3min rest. Top single felt heavier than expected and moved slower than I liked. However back off set of four felt and looked good. Actually .5 RPE under target. Weird that the single felt so off given the rest of the session which actually very good.
CD
70kg x 5
90 x 3
110 x 2
125 x 1
140 x 1
150kg x 1 @ 5.5
137.5kg x 4 @ 6ish
130 x 1, 1, 1, 1(reset reps)
117.5 x 7 @ 5
117.5 x 7 @ 5.5
4mins rest. Not quite ready to start singing the bitch is back but man the feels atm are awesome. Up 5kg and still undershooting just a smidge. Excited to see how this goes but 185kg as a third is starting to look like a potential possibility!
Split squats
10lbs x 10 each leg x 2 sets
Forgot to log these last week but they were pretty awesome. This week not so much. Pretty awful lol. My left foot/ ankle does feel better afterwards so going to keep doing them until well I get sorta good and not so sucky.
And holy shit 9 weeks out! I really need to book my room, already got my plane tickets. Austin Texas here I come!
B2W2D5
Bw-189.1, eased off the eating as I was gaining slightly. Was eating a bit more to compensate for added work stress. Signed up for Nats a few weeks ago so I need to clean up the diet after the New Year.
Pin Squats
bw x 15
40kg x 5
60 x 5
75 x 3
85 x 3
90kg x 3
95kg x 3
100kg x 3 @ 5.5
90kg x 3
3mins rest. These are still feeling pretty easy, surprisingly. Also, feels like I am sitting on the ground in the hole lol.
CB
20kg x 15
40 x 8
57.5 x 5
67.5 x 3
77.5 x 2
85 x 1
91kg x 1 @ 7
83kg x 4 @ 6.5
76kg x 5 @ 5.5
76kg x 5 @ 6
76kg x 5 @ 6
76kg x 5 @ 6.5
76kg x 5 @ 7
3min rest. Top single felt heavier than expected and moved slower than I liked. However back off set of four felt and looked good. Actually .5 RPE under target. Weird that the single felt so off given the rest of the session which actually very good.
CD
70kg x 5
90 x 3
110 x 2
125 x 1
140 x 1
150kg x 1 @ 5.5
137.5kg x 4 @ 6ish
130 x 1, 1, 1, 1(reset reps)
117.5 x 7 @ 5
117.5 x 7 @ 5.5
4mins rest. Not quite ready to start singing the bitch is back but man the feels atm are awesome. Up 5kg and still undershooting just a smidge. Excited to see how this goes but 185kg as a third is starting to look like a potential possibility!
Split squats
10lbs x 10 each leg x 2 sets
Forgot to log these last week but they were pretty awesome. This week not so much. Pretty awful lol. My left foot/ ankle does feel better afterwards so going to keep doing them until well I get sorta good and not so sucky.
And holy shit 9 weeks out! I really need to book my room, already got my plane tickets. Austin Texas here I come!
-
- Registered User
- Posts: 454
- Joined: Sun Apr 29, 2018 3:21 am
- Location: Virginia
- Age: 48
Re: Mary's Training Log
Mon 12-26-22 3:10pm
B2W3D1
Bw- 191lbs
Feet Up Pin Bench
20kg x 15
30 x 8
40 x 5
50 x 5
55kg x 7
58kg x 7 @ 5
61kg x 7 @ 6
2mins rest. Enjoying these and I can really feel my pecs and front delts working on the last few reps.
Seal DB Row
55lbs x 10, x 10, x 10 @ 7.5
Wide Grip Lat Pulldown
100 x 10, 100 x 10, 100 x 10, 100 x 10 @ 8.5
AB Wheels
bw x 6, x 6, x 6
B2W3D1
Bw- 191lbs
Feet Up Pin Bench
20kg x 15
30 x 8
40 x 5
50 x 5
55kg x 7
58kg x 7 @ 5
61kg x 7 @ 6
2mins rest. Enjoying these and I can really feel my pecs and front delts working on the last few reps.
Seal DB Row
55lbs x 10, x 10, x 10 @ 7.5
Wide Grip Lat Pulldown
100 x 10, 100 x 10, 100 x 10, 100 x 10 @ 8.5
AB Wheels
bw x 6, x 6, x 6