Mary's Training Log

[MG75]

Tues 12-27-22 4:05am
B2W3D2

bw-190.4lbs

2BD bench 0-2-0
20kg x 15
40 x 5
52.5 x 5
62.5 x 3
72.5 x 3
77kg x 3
81kg x 3 @ 5.5
85kg x 3 @ 6.5
75kg x 4
75kg x 4 @ 5ish
3mins rest

DB Bench, neutral grip
57.5lbs x 11, x 10, x 10 @ 9
2mins rest. Lost count on set one and still got to 10 on the last set. Earned a weight increase

Rear Delt Fly
20lbs x 10, x 10, x 10, x 10 @ 8ish
1min rest

Overhead Tri Ext
40lbs x 10, x 10, x 10, x10 @ 9
1min rest

[MG75]

Wed 12-28-22 3:55am
B2W3D3

Bw-189.2

CS
bw x 16
40kg x 5
65 x 5
85 x 3
105 x 2
120 x 1
130kg x 1 @ 7
120kg x 4 @ 7
112.5kg x 4 @ 5.5
112.5kg x 4 @ 6
3mins rest on single, 4mins on working sets. Single felt heavier than rep work so maybe the warm up jumps were to big? Anyway overall really happy with squats this morning. Depth was on point and they felt good! Starting to feel like these are just everyday working weight which feels good!

CS 0-1-0
95kg x 6 @ 5.5
95kg x 6 @ 6
3mins rest

Belt sq
65kg x 10 @ 7
65kg x 10 @ 7.5
65kg x 10 @ 8
2mins rest

2-0-0 RDLs
87.5kg x 7
92.5kg x 7 @ 5.5
3mins rest

KB swing
30lbs x 10, x 10, x 10
1min rest

[MG75]

Thurs 12-29-22 4:05am
B2W3D4

bw-189.4

0-3-0 Bench
20kg x 15
30 x 6
40 x 5
50 x 3
60 x 3
67kg x 3
71kg x 3 @ 5.5
75kg x 3 @ 6.5
67kg x 3

3-2-0 DB bench row
35lbs x 10, x 10, x 10, x 10 @ 7.5
1min rest

DB Curl
25lbs x 10. x 10, x 10 @ 8
1min rest

[MG75]

Sat 12-31-22 4:35am
B2W3D5

bw-191.4

Pin Squat
bw x 15
40kg x 5
60 x 5
75 x 3
85 x 3
95kg x 3
100kg x 3 @ 5ish
105kg x 3 @ 6ish
95kg x 3
3mins rest. These are still feeling good!

CB
20kg x 15
40 x 5
55 x 5
67.5 x 3
77.5 x 2
85 x 1
92kg x 1 @ 7
85kg x 4 @ 7.5
78kg x 5 @ 6
78kg x 5 @ 6.5
78kg x 5 @ 6.5
78kg x 5 @ 6.5
78kg x 5 @ 6.5
3mins rest. Bench was feeling really good this morning! One of those magical sessions were it felt like you could do back off sets forever lol.

CD
70kg x 5
90 x 3
110 x 2
135 x 1
145 x 1
157.5kg x 1 @ 6.5
145kg x 4 @ 6.5
137.5kg x 1, 1, 1, 1(reset reps)
120kg x 7 @ 5
120kg x 7 @ 5.5
4mins rest. Warmups felt so could I decided to risk an extra 2.5kg for a 7.5kg jump from last week. Top single was a bit slow off the floor but I think that was more mental than a strength issue. Top single is the first time the weight as actually felt sorta heavy and I had a bit of mental freak for a second so pushing it was good. Also widened my stance width 3-4inshces and was surprised how well this immediately clicked! Definitely building back to pulling 190kg again soon!

Split squats
2 sets of 10 each leg. These actually felt really good toady:)

[MG75]

Mon 1-2-23 3:15am
B2W4D1

Bw-191.8lbs

Feet Up Bench Pin Bench
20kg x 15
30 x 5
40 x 5
50 x 5
57kg x 7
60kg x 7 @ 5
63kg x 7 @ 6
2mins rest. These were feeling really good today!

Seal DB Row
57.5lbs x 10, x 10, x 10 @ 7ish
1min rest

Wide Grip Lat Pulldown
110 x 10
110 x 10 @ 8
110 x 9 @ 9
110 x 8 @ 9
1min rest. Went up to the next plate in the stack. That 10lb jump is a killer lol

AB Wheels
bw x 7, x 7, x 7
1min rest

[MG75]

Tues 1-3-23 4:10am
B2W4D2

bw-190.2lbs

2 bd bench 0-2-0
20kg x 15
40 x 5
50 x 5
60 x 3
67.5 x 3
75 x 3
79kg x 3
83kg x 3 @ 5.5
87kg x 3 @ 6.5
77kg x 4
77kg x 4
3mins rest. These were feeling really strong today!

Neutral Grip DB bench
57.5ls x 10, x 10, x 10 @ 8.5
2mins rest. Definitely going up to 60lbs next week.

Rear Delt Fly
20lbs x 10
25lbs x 10, x 10, x 10 @ 8
1min rest

Overhead DB Tri Ext
40lbs x 10, x 10, x 10 @ 9.5
1mins rest. Almost hit failure, oops!

[MG75]

Wed 1-4-23 4:40am
B2W4D3

Bw-189.9lbs

CS
bw x 15
40kg x 5
60 x 5
80 x 3
97.5 x 2
112.5 x 1
125 x 1
135kg x 1 @ 7.5
125kg x 4 @ 8ish, PR!
115kg x 4 @ 5.5
115kg x 4 @ 5.5
4mins rest. RPE felt like it was hard to judge a bit with video review. My squats get kinda grindy at 8ish rpe and up so there was quite a bit of bar speed decline but it didn't stop. Usually a 9-10 rpe is bar stoppage at the sticking point(halfway up) and then its starts moving to finish the lift. Since I don't operate in this range often its a hard call to make sometimes. However I do feel confidant in the feels after racking the bar rating them where I rated them. Next week if the feels are good on the warmup going for 130kg x 4 which should be around @ 8.5. Pretty excited as my 3rm is 130kg at 91 or 92kg bw. Currently around 86ish kg bw so really happy with the strength progression!

CS 0-1-0
97.5kg x 6 @ 5.5
97.5kg x 6 @ 5.5
4mins rest

Belt sq
67.5kg x 10, x 10, x 10 @ 9
2min rest. Pushed these to pretty true @ 9 today. The heartrate was up to almost 160 bpm so the effort was there.

3-0-0 RDL
90kg x 7
95kg x 7 @ 5.5
4mins rest. These continue to feel almost the same as last week despite the 2.5kg increase. Going to add 5kg next week.

KB swings
35lbs x 10, x 10, x10

Pretty awesome session! Excited for next week!

[MG75]

Thurs 1-5-23 4:15am
B2W4D4

bw-189.9

0-3-0 bench
20kg x 15
35 x 5
50 x 5
60 x 3
65 x 3
70kg x 3 @ 5
74kg x 3 @ 6
78kg x 3 @ 7
70kg x 3 @ 5.5
3mins rest

3-2-0 DB Bench row
40lbs x 10, x 10, x 10, x 10 @ 8
1min rest

DB Curl
25lbs x 10, x 10, x 10 @ 7
1min rest

[MG75]

Sat 1-7-23 4:25am
B2W4D5

7 weeks 1 day out!!!

bw-191.4

Pin Sq
bw x 15
40kg x 5
60 x 5
75 x 3
85 x 3
92.5 x 3
100kg x 3
105kg x 3 @ 5.5
110kg x 3 @ 6.5
100kg x 3 @ 5ish
3mins rest. Never expected to have this much on the bar with these. They continue to feel really strong!

CB
20kg x 15
40 x 5
55 x 5
67.5 x 3
80 x 2
87.5 x 1
94kg x 1 @ 7.5
87kg x 4 @ 8
80kg x 5 @ 6.5
80kg x 5 @ 6.5
80kg x 5 @ 6.5
80kg x 5 @ 7
80kg x 5 @ 7.5
3mins rest. These were feeling really good and dialed in today. Bw is just under 87kg so bw x 4 felt very satisfying! At the last meet the wait for the side refs to signal the head ref seemed to take forever. The reality was it was probably was only an extra second or so. Still, it caused me to me miss my third. So I have been unracking and waiting a full 3ct before starting down to pause on the chest. Its finally starting to gel. Going to be ready at the next meet lol.

CD
70kg x 5
95 x 3
115 x 2
135 x 1
150 x 1
162.5kg x 1 @ 7
150kg x 4 @ 7
142.5kg x 1, 1, 1, 1(reset reps)
122.5kg x 7 @ 5.5
122.5kg x 7 @ 6
4mins rest. DLs are feeling awesome! E1RM is finally around 400! This is the most weight I have pulled from the floor in training in over a year. Considering my dl strength is usually a bit masked due to squat fatigue I am really excited that the feels are so good atm. Really thinking 182.5-187.5kg is a likely third. Not quite ready to start talking 190kg yet but super excited at the potential!

DB Split squats
10lbs x 10(each leg) x 2 sets
1min rest

[MG75]

Mon 1-9-23 3:25am
B2W5D1

bw-191.6

feet up pin bench
20kg x 15
35 x 5
45 x 5
55 x 5
60 x 7 @ 5
63 x 7 @ 6
66 x 7 @ 7
2mins rest

db seal row
60lbs x 10, x 10, x 10 @ 7.5

wide grip lat pulldown
110lbs x 10, x 10, x 10 @ 9, x 9 @ 9
1min rest

ab wheels
bw x 7, x 7, x 7
1min rest

Its hard sometimes to get the motivation up for these upper sessions. Today I just wanted to sleep.

[MG75]

Tues 1-10-23 4:15am
B2W5D2

bw-190.9

2bd bench 0-2-0
20kg x 15
40 x 5
55 x 5
67.5 x 3
77.5 x 3
82kg x 3 @ 5.5
86kg x 3 @ 6.5
90kg x 3 @ 7.5
80kg x 4 @ 5
80kg x 4 @ 5
3mins rest

db bench
60lbs x 10, x 10, x 10 @ 9
2mins rest

db rear delt fly
30lbs x 10, x 10, x 10, x 10 @ 9
1min rest

overhead db tri ext
40lbs x 10, x 10, x 10 @ 8.5
1min rest

Really tired this morning it was a struggle getting to the gym but as always glad I did. Always seem to start the day off better.

[MG75]

Wed 1-11-23 4:40am
b2w5d3

bw-191.2

cs
bw x 15
40kg x 5
60 x 5
80 x 3
97.5 x 2
112.5 x 1
127.5 x 1
140kg x 1 @ 8
130kg x 4 @ 8.5, PR!
120kg x 4 @ 6
120kg x 4 @ 6.5
4mins rest. Really happy with squats this morning! PR set of 4 looked like the best reps of the entire block. Depth was consistent and they moved well.

cs 0-1-0
100kg x 6 @ 5.5
100kg x 6 @ 5.5
4mins rest. These felt pretty good to.

belt squat
67.5kg x 10, x 10, x 10 @ 8.5
2mins rest

3-0-0 rdls
95kg x 7 @ 5.5
100kg x 7 @ 6.5
4mins rest. These were not as tempoey as I would have liked but I was a bit gassed. Legs were jello lol. Still felt relatively easy and strong.

db swing
40lbs x 10, x 10, x10
1min rest. So no 40lb kbs so I switched to dbs. These were actually sorta hard as the gas tank was on E.

All in all this was a really good block. It feels really good to be PRing my squat again. Last squat PRs were in the fall of 2020 as a 90kg lifter. Last time I was squatting this much weight was in the fall of 2021 also as a 90kg lifter. Last time I squatted anything close to this at this bw was in 2019 as an 82.5kg lifter. My squat PR in 2019 was 142.5kg x 1 on the platform. Super satifying and exciting to be building again. As a masters lifter turning 48 this year not sure how long I can keep PRing but I plan to try and keep up the momentum for as many years as possible:)

[MG75]

Thurs 1-12-23 4:10am
b2w5d4

0-3-0 bench
20kg x 15
35 x 5
47.5 x 5
57.5 x 3
67.5 x 3
72kg x 3 @ 5.5
76kg x 3 @ 6.5
80kg x 3 @ 7.5
72kg x 3 @ 6
3mins

3-2-0 db bench row
45lbs x 10, x 10. x 10 @ 9, x 9 @ 9
1min rest

db curl
30lbs x 10, x 10 @ 8.5, x 9 @ 9
1min rest

[MG75]

Sat 1-14-23 4:40am
b2w5d5

bw-194.4, been really bloated lately and retaining water like crazy. Also need to dial my nutrition as its gotten sloppy

pin sq
bw x 15
40kg x 5
60 x 5
80 x 3
95 x 3
105kg x 3 @ 5
110kg x 3 @ 6
115kg x 3 @ 7
105kg x 3 @ 5.5
3mins rest. These have been a fun surprise. Honestly never expected the bar weight to go this high.

cb
20kg x 15
40 x 5
57.5 x 5
72.5 x 3
82.5 x 2
92.5 x 1
97.5kg x 1 @ 8.5(adjusted up after the session. Honestly felt really good and looked great on video)
90kg x 3.5 @ miss
82kg x 4 @ 9.5
70kg x 5 @ 5.5
70kg x 5 @ 6
70kg x 5 @ 6
70kg x 5 @ 6.5
4mins rest. Bench was a shit show. Been feeling tired, bloated, and irritable lately and was struggling a bit today. Top single moved ok(no real warning or I would have dropped the weight) but then it went downhill quickly. Miss on top set of 4 and was feeling like first set of 5 was going to be a miss so I racked it early. Took a bunch of weight off the bar and managed to get in the work but this was a rough bench session.

cd
70kg x 5
100 x 3
120 x 2
140 x 1
155 x 1
170kg x 1 @ 8
157.5kg x 4 @ 8.5
147.5kg x 1, x 1, x 1, x 1(reset reps)
125kg x 7 @ 5.5
125kg x 7 @ 6
5mins rest. After the bench shit show these felt ok, a bit heavy but the bar speed was good so I decided to jump 7.5kg instead 5kg as planned from last week. Heaviest training single since fall of 2021 and heaviest set of 4 since spring of 2019 so pretty jazzed with dls. Set of 4 was a stiff bar PR and 170kg matched my pull from my last meet which is the most I have pulled on a stiff bar. E1RM is the highest its been since 2021 as well. No longer missing my dl bar, it only took about a year to adjust to feels lol.

Split Sq
15lbs x 10(each leg) x 2 sets
1min rest. Yay, finally was able to add weight with these!

Was feeling like I didn't need a deload next week but after today looking forward to it! 6 weeks out, so just a bit of a recovery then the final sprint into comp!

[MG75]

Mon 1-16-23 5:20am
b2w6d1(deload)

bw-191.8

feet up pin bench
20kg x 20
30 x 6
40 x 5
47.5 x 5
55 x 5
58kg x 6
60kg x 6
63kg x 6 @ 5.5ish
2mins rest

wide Grip Lat Pulldown
100lbs x 9, x 9, x 9 @ 6.5-7
1min rest

ab wheels
bw x 6, x 6
1min rest

[MG75]

Tues 1-17-23 4:10am
b2w6d2(deload)

bw-191

2bd bench
20kg x 15
40 x 5
55 x 5
65 x 3
72.5 x 3
79kg x 2
83kg x 2
86kg x 2 @ 5.5
77kg x 3
77kg x 3
2mins rest

db bench'
55lbs x 9, x 9 @ 7
1min rest

db seal row(make up from yesterday)
55lbs x 9, x 9 @ 6.5
1min rest

db rear delt fly
25lbs x 9, x 9, x 9 @ 6.5
1min rest

Overhead db tri ext
35lbs x 9, x 9 @ 6
1min rest

[MG75]

Wed 1-18-23 4:50am
b2w6d3(deload)

bw-191

cs
bw x 15
40kg x 5
60 x 5
75 x 3
90 x 2
105 x 1
120 x 1
130kg x 1 @ 6.5
120kg x 3 @ 6
115kg x 3
115kg x 3
92.5kg x 5, paused
92.5kg x 5 @ 5ish, paused
3mins rest. These were dialed in and consistent. Felt really good!

belt sq
62.5kg x 9, x 9 @ 6.5
1min rest

3-0-0 rdls
85kg x 6
90kg x 6 @ 5ish
3mins rest

kb swings
35lbs x 9, x 9

[MG75]

Thurs 1-19-23 4:15am
b2w6d4(deload)

bw-191.8

0-3-0 bench
20kg x 15
30 x 5
50 x 5
57.5 x 3
65 x 2
69kg x 2
73kg x 2
77kg x 2 @ 5.5
69kg x 2
2mins rest

3-2-0 db bench row
40lbs x 9, x 9, x 9 @ 7
1min rest

db curl
25lbs x 9, x 9 @ 6.5
1min rest

[MG75]

Sat 1-21-23 4:50am
b2w6d5(deload)

bw-190.8

pin squat
bw x 15
40kg x 5
60 x 5
70 x 3
80 x 3
90 x 2
97.5kg x 2
100kg x 2
105kg x 2 @ 5.5
97.5kg x 2
3mins rest.

cb
20kg x 15
40 x 5
55 x 5
70 x 3
80 x 2
87.5 x 1
93kg x 1 @ 8
85kg x 3 @ 7.5
79kg x 4 @ 6.5
74kg x 4 @ 5
74kg x 4 @ 5.5
74kg x 4 @ 5.5
74kg x 4 @ 5.5
2mins rest. These felt like poop today.

cd
70kg x 5
100 x 3
120 x 2
140 x 1
152.5kg x 1 @ 5.5
142.5kg x 3
132.5kg x 1, x 1, x 1(reset reps)
115kg x 6
4mins rest. These felt meh, just one of those days

db split sq
10lbs x 10(each leg)

[MG75]

Tues 1-25-23 4:10am
b3d1w1

bw-190.8

cb
20kg x 15
30 x 5
40 x 5
50 x 3
60 x 3
67.5 x 2
72.5kg x 2
77.5kg x 2
82.5kg x 2 @ 6.5
77.5kg x 2
3mins rest. These felt pretty gross.

db bench row
75lbs x 6
70lbs x 8, x 8, x 8 @ 6.5
2mins rest

hammer curl
25lbs x 8, x 8, x 8 @ 6
1min rest

ab wheel
bw x 7, x 7, x 7

meh session. Really tired and bench is still feeling off.