Mary's Training Log

A place to track your progress, or lack thereof

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MG75
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Re: Mary's Training Log

#381

Post by MG75 » Tue May 31, 2022 3:34 am

Tues 5-31-22am

Bw-200.8 apparently stuck, been this weight or 200.6 for a week. I really don't want to cut calories any further!

Press
20kg x 5
25 x 5
29kg x 6 x 3 sets
1.5mins rest

Seal Row
62.5kg x 6 x 3 sets
2mins rest

2-0-0 RDLs
72.5kg x 6 x 3 sets
2mins rest

AB Wheels
x5 x 2 sets
1min rest

MG75
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Re: Mary's Training Log

#382

Post by MG75 » Mon Oct 31, 2022 3:50 am

Obviously I am not good at logging training here but I missed it so going to have a go at being consistent with it this time.

Briefly training has been going well. By far this is the longest stretch of mostly pain free training in a very long time. I credit a lot of this to Steve Denovi of Prs to Performance. His free content online and on YouTube have been invaluable. My current training split is from his latest free program. Of course I continue to use knowledge gained here, from RTS, Barbell Medicine, and Data Driven Strength. The information they(and you) all provide has been really helpful providing tools to help with my decision making. The biggest change over this year is how more process orientated I have become. I actually was more excited about my new training block than the meet I just competed in lol.

So I did just compete on Saturday, my first competition in 14 months. I successfully executed my first water cut and made weight! 6 days out I weighed 188.3lbs and 2hrs before comp I was 184lbs. No prs on the platform but I was pleased with my meet performance. Squats and dls felt really strong, bench not so much. The water cut may have had an impact, or it could have been an issue with the taper, or just one of those days. My only dumb mistake was missing my second squat by jumping the squat command. I did go up anyway on my third lol. Finished off the day with a 137.5kg/ 303lb squat, 97.5kg/ 215lb bench, and a 170kg/ 374lb deadlift. 405kg/ 898lb total at 83.5kg. The heaviest lifts in training were a 130kg squat, 97.5kg bench, and a 157.5kg dl. I missed 165kg deadlift less than 2 weeks before the meet. DLs are always tricky coming into a meet as fatigue from squats masks my strength. And I have been transitioning from a noodle bar to a power bar for pulling since Powerlifting America is an IPF fed. Definitely hasn't been as smooth as I would have hoped. Overall super happy with my results and ready to get back to training!

10-31-22 4am
Tertiary Bench Day

Bw- 189.8lbs

Feet Up Bench, TNG(was supposed to close grip, oops!)
bar x 10ish reps
40kg x 6
50 x 8
53 x 8
56 x 8
On the first couple of reps I was freaking, girl why are not pausing lol. I never do any TNG work, even with sets of 8. I like feet up rather than larsen because I can't build as much arch and these hit the chest and front delts harder than a comp or even larsen bench for me.

Circuit, x 2 with 1min rest between each one
Incline chest supported db row 20lbsx12
Lat pulldowns mid grip with nylon d handles 90lbsx12
Knee raises bwx8

Lat pulldowns mid grip with nylon d handles 90lbsx12 x 1 set

This was a short session with adding the circuit to work on my conditioning. About 20mins from start to finish. Glad this is an intro week as I am sill sore from Saturday!

MG75
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Re: Mary's Training Log

#383

Post by MG75 » Tue Nov 01, 2022 2:54 am

11-1-22 4am
Secondary Bench Day

Spoto Bench, 1" off chest 2 ct pause
bar x 10
40kg x 6
50 x 4
60 x 4
64kg x 4
67kg x 4
70kg x 4 @ 5-5.5
62kg x 5
62kg x 5
2 mins rest between working sets

Incline Neutral Grip DB bench
25lbs x 12 x 2 sets
1 min rest

Superset, amrap to @8ish after 1st set
Seated Lateral raises 10lbs x12, 15, 14
Seated tricep rope pulldown 70lbs x12, 17, 15
1 min rest

About 35mins session time today

MG75
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Re: Mary's Training Log

#384

Post by MG75 » Wed Nov 02, 2022 3:32 am

Wed 11-2-22 4am
Primary Squat, secondary dl day
aka lower hell:)

Bw- 189.7

CS
BW x 15
40kg x 5
60 x 5
70 x 3
80 x 3
90kg x 5
95kg x 5
100kg x 5 @ 5.5-6
110kg x 1
3mins rest. Target was @6 on x5, probably closer to @5.5 so yay! Single target was @ 5 and it was breezy.

SSB
77.5kg x 7 @ 7
77.5kg x 7 @ 8.5
3mins rest. Been awhile since I have done SSB, 2nd set was surprisingly much harder than the first.

Belt Squat
40kg x 12
40kg x 12 @ 6
2mins rest. These were lighter than expected, target was @ 7

Sumo DL
70kg x 5
90 x 5
100kg x 8
105kg x 8 @ 5ish
3mins rest. Target was @4.5 could have been there. Sub @ 5.5-5 is really hard to gauge.

3-0-0 RDL
75kg x 8 @ death lol
Forgot my hooks so my grip almost didn't make it lol. My forearms had a wicked pump.

45^ Hyper
Bw + 5kg plate x 12
Bw + 5kg plate x 12
1min rest

Total session time 1hr 10mins

MG75
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Posts: 454
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Re: Mary's Training Log

#385

Post by MG75 » Thu Nov 03, 2022 3:32 am

Thurs 11-3-22 4:15am
Who crashes at 3 something in the morning? Maybe they fell asleep. Interstate was a parking lot on the way to the gym this morning.
Quaternary bench day

Bw-189lbs(pretty happy with this, upped my macros considerably from 1900ish to 2600ish, shooting to hang out here for awhile. Maintenance life)

CB, 3-2-0 tempo
bar x 10
40kg x 6
50 x 4
60 x 4
64kg x 4 @ 5
67kg x 4 @ 6
70kg x 4 @ 7
2mins rest. Overshot here and well I didn't care. Must do what is written lol. Bench can tolerate these shenanigans better than squats and dls.

DB bench rows
55lbs x 12 x 2 sets
1min rest

Seated lateral hammercurls, strict
Amrap to @8 after the first set
20lbs x 12, x 15, x 13
1mins rest

30mins total session time including db building. Its neat or sad, depending on perspective, when your the only one in the gym who uses dbs heavier than 50lbs. Also, enjoying the shorter sessions atm. During my last peaking block Wednesdays lower hell was almost 2 hrs and Saturdays SBD triathlon was well over 2 and 1/2 hours, almost 3 for a couple of weeks. Might take a walk later for some active recovery later, my legs are sore from yesterday.

MG75
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Posts: 454
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Re: Mary's Training Log

#386

Post by MG75 » Sat Nov 05, 2022 5:20 am

Sat 11-5-22 4:40am
secondary squat, primary bench, primary dl

Bw-190.1

SSB, paused
bw x 15
27.5kg(bar) x 6
42.5kg x 4
52.5 x 4
62.5 x 4
72.5kg x 4
75kg x 4
80kg x 4 @ 5.5
72.5 x 4
3mins rest

CB
bar x 10
40kg x 6
52.5 x 3
62.5 x 3
70kg x 5 @ 5.5ish
80kg x 1 @ 5ish
65kg x 7 @ 5.5(lost count, was supposed to be 6 reps)
62kg x 6 @ 5(mis groove on rep 1)
62kg x 6
62kg x 6
62kg x 6 @ 5ish
2mins rest. Undershot a bit which is ok. Would rather undershoot in the first week or two and build momentum. Also, occasionally I touch high as I did on my first back off set. Really need to stop that! Also, added a backoff set this block.

CD(sumo)
70kg x 5
95 x 3
115 x 3
125kg x 1,1,1,1,1(reset reps)
120kg x 5@4ish, kinda a guess, definitely super easy
4mins rest. First time pulling with reset reps. Harder than expected to have to build that initial tension off the floor for multiple reps so close together. Really focusing on my initial start position and building tension(wedge, pulling the slack out, getting tight, whatever you want to call it!). I am also cueing a softer touch on rep work to help keep and maintain that initial tension. Lots of work to do here. Really feel like dialing this in will this in will lead to a pr. Been almost 4 years without a dl pr. Had a shot at it in 2020 before my last injury and I got greedy, going for 200kg instead of 195kg like a smart girl. 195 will fall, lol. Determined and willing to put in the work!

CD, paused 1-2" off the floor
110kg x 6 @ 5
110kg x 6 @ 5.5
3mins rest

DB Split Squats
10lbs x 10 each leg
This an add for this block. My last couple of blocks pause or back dls was it. Trouble with ankle mobility, some foot pain, and weakness on my left side with these so they are needed. Broke my left ankle a few years ago and its really led to mobility loss and pain in the ball of my foot. Hope these will help a bit with this so I am going to keep these light and the reps high to start.

Total session time 1hr 25mins

MG75
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Re: Mary's Training Log

#387

Post by MG75 » Mon Nov 07, 2022 3:21 am

Mon 11-7-22 4:10am
B1W2D1

Bw - 189.3, last weeks average weight was 189.8lbs despite some higher days. Adjusting to the higher macros ok so far with no bw gain.

CG(pinkies touching rings. Comp grip is middle finger on rings) TNG Bench
bar x 10
35kg x 6
45 x 6
51kg x 8
54kg x 8 @ 5ish
57kg x 8 @ 6ish
2mins rest

Circuit, x 3, AMRAP to @9ish on incline db bench and pulldowns
Incline DB Bench, neutral grip
25lbs x 12, x 17, x 15
Med Grip, Nylon D Handle Lat Pulldown
100lbs x 12, x 15, x 14
Roman chain knee raises
x 8, x 8, x 8
1min rest

Med Grip, Nylon D Handle Lat Pulldown
100lbs x 13

Really tired this morning and I really didn't want to do this. But I did and it was ok.

And in case anyone is wondering why I don't do GPP work it is because of my job. I work a really active job as Fulfillment Team Lead at Target. Yesterday for example(all I did was work, no walks or other conditioning) according to my FitBit I walked 21,692 steps, had 136 zone minutes(hr between 104-126 bpm), and 6 minutes of cardio(hr between 127-154bpm). Saturday with my gym time added in was 24,241 steps, 105 zone minutes, and 16 minutes of cardio. Most weeks I average 120,000 plus steps and over 600 zone minutes so I think GPP is redundant lol. I do try to incorporate things like super sets, circuits, and shorter rest times for more training specific conditioning.

MG75
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Re: Mary's Training Log

#388

Post by MG75 » Tue Nov 08, 2022 5:47 am

Tues 11-8-22 4:25am
B1W2D2

Bw- 188.8lbs

Spoto bench, 1" off chest, paused
bar x 12
40kg x 6
50 x 4
60 x 4
65kg x 4
68kg x 4
72kg x 4 @ 5.5
63kg x 5
63kg x 5
2mins rest. These were feeling breezy, about the same as last week despite the 2kg jump. Will add 3kg next week as target rpe this week was @6, next is @6.5. Always enjoy these!

Circuit, x 3, AMRAP to @9
Chest supported incline row
25lbs x 12, x 15, x 13
Seated side lateral raise
15lbs x 12, x 12, x 10
Seated Tricep Rope Pulldown
80lbs x 12, x 16, x 13
1min rest

Seated side lateral raise
10lbs x 14@9
15s are too heavy and 10s to light.

Walk 7:05am
1.1 miles
Been incorporating these more the last couple of months on my off from work days. Tried to keep the pace between 105-110bpm on the heartrate. Just some easy conditioning. It seems to help with my left foot pain, sleep, and overall good feelings.

MG75
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Re: Mary's Training Log

#389

Post by MG75 » Wed Nov 09, 2022 3:47 am

Wed 11-9-22 4:05am
B1W2D3

Bw- 189.9

CS
BW x 15
40kg x 5
60 x 5
75 x 3
85 x 3
95kg x 5
100kg x 5 @ 5
105kg x 5 @ 6
115kg x 1 @ 5
3mins rest. Super happy with Squat feels today. I was hesitant about a 5kg jump I used 85kg as a bellwether. If it felt like air the plan was to load 95kg and see how it felt. Great squat session

SSB
77.5kg x 7 @ 5
77.5kg x 7 @ 5.5
3mins rest. Repeated the weight this week and these felt so much better and faster than last week. On a roll!

Belt Squat
45kg x 12
45kg x 12 @ 5
45kg x 12 @ 6
2mins rest. These were also feeling good! Despite a +5kg difference RPE remained similar.

Sumo DL
70kg x 6
95 x 6
105kg x 8
110kg x 8 @ 5
4mins rest. Also hesitant here as well about +5kg but man these felt great. A couple of TNG reps, the last one because I was losing my grip.

3-0-0 RDL
77.5kg x 8 @ 5.5
Didn't forget my hooks today. These were feeling more like they should! Also, had to take 5mins rest after deads, my hr wouldn't come down. I was at 162bpm after that last dl set. DL cardio is a real thing lol. Will up my squat rest to 4mins and my belt squat rest to 3mins next week as my hr was in the 130bpm range today after belt squats and then it just kept climbing.

45^ Hyper
Bw + 10kg plate x 12 @ 7
Bw + 10kg plate x 12 @ 8
Bw + 10kg plate x 12 @ 9
1min rest

Overall pretty fab session. My goal this block is 110-115kg x 5 @ 8. Two blocks ago I hit 110 x 4 @ 7.5 so on track! Goal with sumo is to hit 120-125kg x 8 @ 7ish. In the same block hit 122.5 x 7 @ 7.5 so on track. Session time is still staying reasonable at 1hr 15mins.

MG75
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Re: Mary's Training Log

#390

Post by MG75 » Thu Nov 10, 2022 3:07 am

Thurs 11-10-22 4:05am
B1W2D4

Bw -188.3

3-2-0 Tempo Bench
bar x 15
35kg x 6
45 x 4
55 x 4
62kg x 4
65kg x 4 @ 5
68kg x 4 @ 6
2mins rest

Superset, AMRAP to @9 after 1st set
DB Row
60lbs x 12, x 14, x 12, x 10
DB seated hammer curl
20lbs x 12. x 13, x 11, x 9
1min rest

MG75
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Posts: 454
Joined: Sun Apr 29, 2018 3:21 am
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Re: Mary's Training Log

#391

Post by MG75 » Sat Nov 12, 2022 1:19 pm

Sat 11-12-22 4:10am
B1W2D5

Bw-188.9lbs, average weight this week is trending down. My steps and zone minutes are up due to work this week, if this trend continues may add in additional calories until work calms down.

SSB, paused
bw x 15
27.5kg(bar) x 5
45 x 5
57.5 x 3
67.5 x 3
72.5kg x 4
77.5kg x 4 @ 4.5
82.5kg x 4 @ 5.5
72.5kg x 4
3mins rest. These felt ok.

CB
bar x 10
40kg x 5
50 x 5
60 x 3
67.5 x 3
73kg x 5 @ 6
82kg x 1 @ 5.5
67kg x 6 @ 4.5
67kg x 6 @ 5
67kg x 6 @ 5.5
67kg x 6 @ 6
67kg x 6 @ 7
2mins rest. First couple of sets felt really good. Top sets felt strong and dialed in. Starting running out of gas early.

CD
70kg x 5
100 x 3
115 x 2
130kg x 1,1,1,1,1 (reset reps)
122.5kg x 5
4mins rest. These felt like garbage. Video looked on target and form looked eh okish. Was really struggling with focus and getting tight. Was resorting to old bad habits, not good.

CD, paused
112.5 x 6 @ 6
112.5 x 6 @ 8.5
4mins rest. Kept forgetting to pause so I actually did 7 each set. And I was totally spent. Sleep has frequently been shit this week, including last night. Woke up to pee and couldn't go back to sleep. Work has been stressful, retail and the holidays is always so much fun- not. Anyway, session started good and it slowly got worse. Off this weekend, yay! Hopefully I can get some good sleep this weekend.

MG75
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Posts: 454
Joined: Sun Apr 29, 2018 3:21 am
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Re: Mary's Training Log

#392

Post by MG75 » Tue Nov 15, 2022 3:20 am

Mon 11-14-22 3:50am
B1W3D1

Bw- 190.3lbs

CG Feet Up Bench, TNG
bar x 10ish reps
35kg x 6
45 x 6
50 x 6
53kg x 8
56kg x 8 @ 5.5
59kg x 8 @ 6.5
2mins rest

Circuit, x 3, AMRAP to @9 on Incline Row and Pulldowns
Incline chest supported db row 30lbsx12, 15, 13
Lat pulldowns mid grip with nylon d handles 100lbsx12, 15, 12
Knee raises bw x8, 8, 8
1mins rest

Lat pulldowns mid grip with nylon d handles 100lbsx10

Tues 11-15-22 4:10am
B1W3D2

bw - 190.1lbs

Spoto Bench, 1" off chest, paused
bar x 10 x 2sets(cold this morning lol)
40kg x 6
47.5 x 6
55 x 4
62.5 x 4
67kg x 4
71kg x 4 @ 5.5
75kg x 4 @ 6.5
65kg x 5
65kg x 5
2 mins rest between working sets

Circuit, x 3, AMRAP to @9
Incline Neutral Grip DB bench 30lbs x 12, 13, 11
Seated Lateral raises 10lkg plate x12, 12, 10
Seated tricep rope pulldown 85lbs x12, 13, 10
1 min rest

Seated Lateral raises 10lkg plate x12

MG75
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Re: Mary's Training Log

#393

Post by MG75 » Fri Nov 18, 2022 10:27 am

Wed 11-16-22 4:10am
B1W3D3

Bw- 190.2

CS
BW x 15
40kg x 5
62.5 x 5
77.5 x 3
90 x 3
100kg x 5
105kg x 5 @ 5.5
110kg x 5 @ 6.5
120kg x 1 @ 6
4mins rest. Pretty happy with progression on these, already at the lower end of my goal for the block. Up another 5kg and still undershooting slightly. Going to run this block 2 more weeks, maybe 3 so on track for a possible PR!

SSB
80kg x 7 @ 5.5
80kg x 7 @ 5.5
4mins rest

Belt Squat
50kg x 12 @ 5.5
50kg x 12 @ 6
50kg x 12 @ 7
3mins rest

Sumo DL
70kg x 6
100 x 6
112.5kg x 8 @ 5
107.5kg x 8
4mins rest. Accidentally loaded my topset first, worked out ok. These felt awesome.

3-0-0 RDL
80kg x 8 @ 5
These are staring feel really good. Was up to 105-110 for 8 @ 8 been this is the first block with these since last year. Also, forgot my belt and they still felt nice and breezy.

45^ Hyper
Bw + 10kg plate x 12 @ 5.5
Bw + 10kg plate x 12 @ 6
Bw + 10kg plate x 12 @ 7
1min rest

Wednesday sessions always seem to rock for whatever reason. Really happy with the feels!
Last edited by MG75 on Fri Nov 18, 2022 10:31 am, edited 2 times in total.

MG75
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Re: Mary's Training Log

#394

Post by MG75 » Fri Nov 18, 2022 10:29 am

Thurs 11-17-22 4:05am
B1W3D4

Bw -189.2

3-2-0 Tempo Bench
bar x 15
35kg x 6
47.5 x 4
60 x 4
64kg x 4
67kg x 4 @ 5.5
70kg x 4 @ 6.5
2mins rest

Superset, AMRAP to @9 after 1st set
DB Row
60lbs x 12, x 14, x 12, x 11
DB hammer curl
20lbs x 12 x 15, x 13, x 11
1min rest

MG75
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Posts: 454
Joined: Sun Apr 29, 2018 3:21 am
Location: Virginia
Age: 48

Re: Mary's Training Log

#395

Post by MG75 » Sat Nov 19, 2022 5:29 am

Sat 11-19-22 4:35am
B1W3D5

Bw-188.9lbs

SSB, paused
bw x 15
27.5kg(bar) x 5
42.5 x 5
57.5 x 3
67.5 x 3
75kg x 4
80kg x 4 @ 5
85kg x 4 @ 6
72.5kg x 4
3mins rest. Still a touch of quad soreness from Wednesday, felt a bit meh but got better as they progressed.

CB
bar x 10
40kg x 5
55 x 5
62.5 x 3
70 x 3
76kg x 5 @ 6.5
85kg x 1 @ 6
70kg x 6 @ 5.5
70kg x 6 @ 6.5
70kg x 6 @ 7
70kg x 6 @ 8
67kg x 6 @ 7.5
2mins rest. Probably need to up my rest as once again running out of gas. Actually overshot my fatigue stop slightly so had to drop down for last set. They moved and felt good though.

CD
70kg x 5
100 x 3
112.5 x 1,1,1(reset reps)
122.5 x 1,1.1
132.5kg x 1,1,1,1,1
125kg x 5 @ 5
5mins rest. Felt better than last week. Trying some different to try and get my upper back flat. After rep one back is flat on rep work so my need to try a different wedge/ start position technique.

CD, paused
115 x 6 @ 5.5
115 x 6 @ 7
4mins rest. Much better than last week. Overall a better session, still running out of gas, I guess the cumulative training and work stress over a week impacts my training a bit on this day. I did add in a bowl of oats before bed which has seemed to help sleep quality slightly. Was going to bed with an empty stomach. Sleep lately hasn't been as good, not sure why as my overall routines have not changed. Work is more stressful at the moment, so maybe its the cause.

Also, did some split squats to work on left leg weakness and to see if it would help foot pain. Was able to touch left knee to the floor on most of the reps first set and all the reps second set so progress. In general left foot feels better after these.
DB Split Squats 10lbs x 6(each leg) x 2 sets
1min rest

MG75
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Posts: 454
Joined: Sun Apr 29, 2018 3:21 am
Location: Virginia
Age: 48

Re: Mary's Training Log

#396

Post by MG75 » Mon Nov 21, 2022 3:59 am

Mon 11-21-22 4:10am
B1W4D1

Bw- 189.2lbs

CG Feet Up Bench, TNG
bar x 12 reps
30kg x 8
40 x 6
50 x 6
54kg x 8
57kg x 8 @ 5
60kg x 8 @ 6
2mins rest

Circuit, x 3, AMRAP to @9 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 x9, 8, 8
1mins rest

Lat pulldowns mid grip with nylon d handles 100lbsx9

Pretty tired, had to close on Saturday night and the wild swing in schedule really kicks my ass. Plus the weekend is always pretty awful workwise when I am working(call outs, no one has availability and or limited availability) so really didn't want to do this but I did.

MG75
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Re: Mary's Training Log

#397

Post by MG75 » Thu Nov 24, 2022 2:48 am

Tues 11-22-22 4:10pm
B1W4D2

bw - 188.7lbs

Spoto Bench, 1" off chest, paused
bar x 12
40kg x 8
52.5 x 6
62.5 x 4
70kg x 4 @ 5
74kg x 4 @ 6
78kg x 4 @ 7
68kg x 5 @ 5.5
65kg x 5 @ 5.5
3 mins rest between working sets

Circuit, x 3, AMRAP to @9
Incline Neutral Grip DB bench 30lbs x 12, 15, 11
Seated Lateral raises 10lkg plate x12, 13, 11
Seated tricep rope pulldown 85lbs x12, 16, 11
1 min rest

Seated Lateral raises 10lkg plate x 9

Trained in the pm before coaching my evening strength group. Wanted to enjoy a lazy morning. It felt really weird training in the afternoon and I didn't like it.

MG75
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Posts: 454
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Location: Virginia
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Re: Mary's Training Log

#398

Post by MG75 » Thu Nov 24, 2022 3:06 am

Wed 11-23-22 4am
B1W4D3

Bw- 190.9

CS
BW x 15
40kg x 5
60 x 5
75 x 3
87.5 x 3
97.5 x 3
105kg x 5 @ 5
110kg x 5 @ 6
115kg x 5 @ 7
125kg x 1 @ 6
4mins rest. Awesome squats this morning. Felt dialed in and smooth. Definitely in a groove atm. Started visualizing this the day before lol. Pretty excited and some anxiety as its was 2020 the last time I was squatting this kind of weight for fives and I find visualization helps. Goal is 120kg next week, a PR.

SSB
82.5kg x 7 @ 6
82.5kg x 7 @ 6.5
4mins rest

Belt Squat
55kg x 12 @ 6.5
55kg x 12 @ 7.5
55kg x 12 @ 8
3mins rest

Sumo DL
70kg x 5
90 x 5
105 x 5
112.5kg x 8 @ 5
117.5kg x 8 @ 5.5
5mins rest. So been having a lot of upper back rounding on rep 1 and then a neutral back so I have been working to fix it. Tried a small tweak and it finally clicked today. Still a lot of work to do with wedging/ building tension and making everything fluid but pretty happy with this!

3-0-0 RDL
85kg x 8 @ 5.5-6ish

45^ Hyper
Bw + 15kg plate x 12 @ 6
Bw + 15kg plate x 12 @ 6.5
Bw + 15kg plate x 12 @ 7
1min rest

Really happy with training atm. On one my longest runs of injury free and mostly pain free training. The last was 2020 when I squatted 155kg, benched 108kg, and pulled 192.5kg at 90kg bw so excited to see were this goes. Would absolutely love to PR my lifts as an 84kg lifter. Also, been running this training split for over three months. Exercises and reps have changed and I have made some tweaks but it feels good to be building and on a roll again!

MG75
Registered User
Posts: 454
Joined: Sun Apr 29, 2018 3:21 am
Location: Virginia
Age: 48

Re: Mary's Training Log

#399

Post by MG75 » Sun Nov 27, 2022 3:27 am

Thurs 11-24-22 8:05am
B1W4D4

Bw -189.5

3-2-0 Tempo Bench
bar x 15
40kg x 6
50 x 4
60 x 4
66kg x 4
69kg x 4 @ 5.5
73kg x 4 @ 6.5
2mins rest

Superset, AMRAP to @9 after 1st set
DB Row
60lbs x 12, x 16, x 14, x 12
DB hammer curl
20lbs x 12 x 17, x 14, x 11
1min rest

MG75
Registered User
Posts: 454
Joined: Sun Apr 29, 2018 3:21 am
Location: Virginia
Age: 48

Re: Mary's Training Log

#400

Post by MG75 » Sun Nov 27, 2022 3:44 am

Sat 11-26-22 4:05am
B1W3D5

Bw-191.9lbs, turkey bump

SSB, paused
bw x 15
27.5kg(bar) x 5
47.5 x 5
57.5 x 3
67.5 x 3
77.5kg x 4
82.5kg x 4 @ 5.5
87.5kg x 4 @ 6.5
3mins rest. These felt okish

CB
bar x 10
40kg x 5
55 x 5
65 x 3
72.5 x 3
79kg x 5 @ 7.5
89kg x 1 @ 7
73kg x 6 @ 6.5
73kg x 6 @ 7
73kg x 6 @ 7.5
73kg x 6 @ 8
3mins rest. Overshot slightly, just so tired lol

CD
70kg x 5
95 x 3
112.5 x 1,1(reset reps)
127.5 x 1,1
137.5kg x 1 @ 8-9

Pretty awful session. Super fatigued going in and so I dropped a squat and a bench set. Resting heart rate is up and sleep quality had been down. Work stress is off the charts and it kinda caught up with me. DL warm ups felt good, almost like normal but my first single of reset reps felt way heavy and on the second it wouldn't break the floor. When I miss with a dl rep I have found its better to call it than try to reduce the weight and complete the work as usually I can drop the weight 10kgs or even 20kgs and it still might not go or the rpe will be excessively high. Last week I had almost 1500 zone minutes and almost 160,000 steps. My average is 600 zone minutes and 140,000ish steps. Damn black Friday. This week is cyber Monday and all that horse shit so not really going to be any better. Wored 10+ hours on Friday, almost 9 on Saturday and working 10's Monday through Thursday. And working today, next day off is Friday, ugh. Will make some tweaks to volume and see if I can manage the stress a bit better this week. Still want to see if I can hit a squat PR on Wednesday and hopefully the lower volume on Saturday will help dissipate stress.

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