[BlondeWarrior]

Hi All--

So, here it is, the log. I'll start with the usual Saturday run-down... i.e. Jennifer gets to train with the other gym powerlifting monsters. But since I can't squat 800 lbs like they can, I get my own cage to play in. (I'm sure they'll let me into the monolift one of these days )

Training Log Day #1: Squats/Deads and whatever else I wanna do

Box Squat-palooza:
95 x 5
105 x 5
4x2 with 135
155 x 2
165 x 2
185 x 2
205 x 1!! (YAY!)
225 x 0 (yeah, I could have told you that)

Reverse-band deadlift (conventional):

185 x 3
185 x 3
225 x 3
285 x 1 (came up easy)
315 x 0 (same story)

Farmer Walk play time: 110/hand few times the length of the gym (since I missed it)

Squat is getting better. I'm training with Pete Arroyo, and he's telling me that my form is getting more consistent, but I'm still relying on my stronger back instead of keeping tight through my hips. Well, something to work on. Also, some weeks Pete makes me pull sumo-style for reps to work on some hip strength, so that will help.

Some history: I started PLing seriously early this year, and just started squatting this summer, so I'm pleased as peaches with 205. I love the deadlift, and will try to max out on Wednesday, hoping to see 285.

Three-lift raw total: 560 @ 190lbs
Squat: 205
Bench: 115
Deadlift: 240

I'll take Sunday off (my traps will thank me) and Monday will be push-presses, log cleans, and the like.

[DEVILsSON]

Very nice. You are one strong lady. I think a bunch of guys here will be looking over your log for inspiration.

those are some big lifts. keep up the awesome work.

[Old Man]

Wow, great numbers.

Your squat is the same as mine. Did someone say this is supposed to inspire me?

[oyaji poi]

Nice log. What's your training programme like? Westside (speed days and ME days) with some strongman? Goals etc? Just curious. I'd like to get into strongman next year, it'll be nice to see another person's training ideas.

[fat_wilhelm]

Glad to see you start a log! I'll definitely be following along.

[BlondeWarrior]

Originally Posted by oyaji poi

Nice log. What's your training programme like? Westside (speed days and ME days) with some strongman? Goals etc? Just curious. I'd like to get into strongman next year, it'll be nice to see another person's training ideas.

I'm just starting myself, so I'm still in a period of trying to figure out to see what works! I have a schedule which I loosely follow, but I am still finding it difficult to:
(a) get in enough "body-building" style training for helper muscles and over-all strength
(b) find enough days where I can max out my lifts and recover in enough time to make the rest of the week productive
(c) fit in both PL and strongwoman stuff in.

I have a strongwoman contest on Jan 19th (priority #1, 10 weeks away) and I have the IL state meet (full meet) on March 15th (priority #2, 18 weeks). Since I'm pretty green at this, my goals are contest- and meet-based.

There's also a March 1st strongwoman that I haven't decided if I'm going to do yet.

Goals:
For January (event-by-event):
* Push-press (split-jerk): 135 x 1, although 150 x 1 would be *rock solid*. I'm at 125 x 1 now.
* Trap-bar deadlift 240x10 in 60 seconds (I'm at 240x4 now, but I think I probably had 6 in me). Contest weight is 225.
* 110# Log Cleans: 8-10 in 60 seconds. Unrealistic? We'll see. Contest weight is 100#.
* Work on front deltoid strength for front hold.
* I should do more abs

For March State Meet:
* Make it into the 181 class; I don't want to be in 198. (i.e. lose 10-15 lbs)
* Squat: I have no idea. This is my newest lift, so how about big numbers with nice form, that sounds good.
* Bench: I'd like to see 135 raw, but then again 150 would be nice, too. I'm at 115 now, so this requires some serious dedication.
* Deadlift: 300, conventional. I'd love to open with 250: 250-275-300, or even 275-300-315.
* I should do more abs

So, with that said, here's my loosely-followed schedule:

Mondays:
Push-Press for reps, push-press for max
Incline bench, super-setted with front arm raise
Lat pull-dows
Close grip bench for my wimpy triceps
Front hold practice
Whatever else I want to conjure up for shoulders/triceps

Wednesdays:
Oh beautiful deadlift day :-)
Trap-bar dead lift for reps or max
Conventional deadlift for reps or max
Sumo-style deadlift for reps (to help hip strength)
T-bar rows
Assisted pull-ups
Anything and everything back

Fridays:
Bench-palooza
I have a *hard* arch in my back when I bench, and if I'm sore from Wednesday, Friday turns into a more rep-based bench day than a max day.
Dumbbell bench
Chest fly
Anything else that I can think of doing

Saturdays:
Squat Day!
Box squats for reps, max
Deadlifts sumo (for reps) or conventional (for reps or max)

Tuesdays, Thursdays and Sundays are off.

[liquid!]

Welcome Aboard...

[oyaji poi]

thanks for writing that all out. looks interesting, especially the strongwoman stuff. i want a log.

[BlondeWarrior]

Monday: Overhead/Shoulders/Triceps and the like!

Push-press (split-jerk):
naked bar x 5 warm-up
65 x 3
85 x 3
95 x 3
115 x 2
125 x 2
135 x 1 (YAY! PR + 10lbs!)
95 x 3
95 x 3

Incline-bench super set with front holds
bench 75 x 5
top-down front holds 15 x 5
bench 75 x 6
top-down front hold 15 x 5
bottom-up front hold 15 x 5
bench 75 x 6
top-down front hold 15 x 5
bottom-up front hold 15 x 5

*phew*

Seated shoulder press w/ dumbbells
30 x 8
30 x 6
30 x 6
30 x 6
(30 lb dumbbells, not counting the "rep" to raise them, duh).

Close-grip bench
65 x 8 (elbows in w/pause)
65 x 5 (elbows out w/pause)
65 x 6 (elbows out no pause)
65 x 6 (elbows out, no pause)

Overall, I'm completely *stoked* about the split-jerk, so boo-ya January contest! New goal: 155. I ate like a complete horse today, so maybe that gave me the added oomph for the 135, who knows Anyways, tomorrow's off, and then max-out the deadlift (pray for 285!) on Wednesday.

[finnegan]

You mentioned wanting to do more abs. Might I be the first to suggest adding in some Zercher variants of squats and deadlifts? They are excellent core workers, especially the Z-Squats.