Mary's Training Log

[MG75]

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.

[MG75]

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!

[MG75]

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

[MG75]

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

[MG75]

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

[MG75]

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

[MG75]

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!

[MG75]

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

[MG75]

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!

[MG75]

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!

[MG75]

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

[MG75]

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.

[MG75]

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.

[MG75]

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.

[Hardartery]

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.

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]

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!

[MG75]

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!

[MG75]

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.

[MG75]

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

[MG75]

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.