Deadlifts and milkshakes

WitchCraft

WitchCraft

Blue Belt
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ATTN BLUE PEOPLE (MODS): Please don't lock my log after 1,000 posts. I like to keep all of my training in one place. I also do my best to keep it focused on my training.

"Real strength is in the mind and spirit, not in the muscles."

Female, 25 years old
Height 5'7"
Weight 132 (12/28/11)
137 (1/22/12)
131 (7/23/12)
140 (2/23/2014)



PRs in pounds with dates that they were hit

Deadlift:
205 (4/2/2010)
210 (2/13/2012)
225 (4/9/2012)
240 (4/28/2012)
245 (11/28/2012)
265 (1/26/2013)
275 (5/18/2013)
280 (11/18/2013)

Squat: :
115(4/15/2010)
150 (5/06/2010)
155 (3/22/2012)
160 (4/28/2012)
165 (10/27/2012)
170 (11/2/2012)
180 (1/26/2013)
187.4 (5/28/2013)
205 (11/17/2013)
210 (2/23/2014)
215 (8/29/2014)
225 (11/8/2014)

Bench:
100 (7/19/2010)
105 (9/28/2011)
110 (10/20/2011)
115 (5/8/2012)
120 (6/29/2012)
125 (9/2/2013)
135 (11/9/2013)

Press
70 x 1 (11/7/2012)

mensteve_zpsd76e9500.png


Powerlifting meets
Albany Strength Powerlifting and Bench Press Championships
December 3, 2011
Weight class: 132
Squat: 125
Bench:95
Deadlift: 200
Total:420


Albany Strength Powerlifting and Bench Press Championships
April 28, 2012
Weight class: 148 (Actual weight: 134)
Squat: 160
Bench:105
Deadlift: 240
Total:505


Albany Strength Ironman Push Pull
August 10, 2012
Weight class: 132
Bench: 110
Deadlift: 210
Total: 320


Albany Strength Powerlifting and Bench Press Championships
October 27, 2012
Weight class: 132
Squat: 165
Bench:105
Deadlift: 235
Total:505



SUNY New Paltz Push/Pull Mock Meet
11/28/2012
Weight class: 132
Bench:115
Deadlift: 245
Total:360

Crossfit Harrison: Co-ed Crossfit Total
1/26/2013
BW: 130
Squat: 180
Press: 70
Deadlift: 265



Pine Bush Powerlifting Championship
5/18/2013
BW: 137
Weight class: 148

Squat: 187.4
Bench: 115
Deadlift: 275
Total: 577



RPS InsurreXtion
11/17/2013
BW: 137

Squat: 205
Bench: 125
Deadlift: 280
Total:610

 
Last edited:
Whoooaaa...it's been over a year since I've posted!

Quick update: I'm weak and fat. But I have a permanent teaching job now!

I haven't competed in a year and I have basically stopped training since last spring. I am doing a non-sanctioned meet (if all goes well) in a month. I'll be doing bench only and probably come nowhere near my old PR. It's a meet to raise money for old doggies, which is why I'm doing it. I have a lot of untreated injuries going on (hip, back, and shoulder) so this may be short lived. Who knows.

11/9/15

Bench
bar x 10
bar x 10
55 x 5
65 x 6
65 x 6
65 x 6
65 x 6
65 x 6
65 x 6

Notes: Starting smolov jr. with the husband. Hopefully having a meet and training with him will keep me motivated because my motivation is FLAT. :icon_neut
 
Deadlift
95 x 5
135 x 5
145 x 5 x 5

Walking lunges
BW - alternating legs - end of driveway and back
10 lb. plate behind head - end of driveway and back

Push ups
5 x 2

Bench
45 x 10
55 x 10
65 x 5 x 4​
 
Good luck with your goals and welcome to the training logs. ;)
 
Can we act a bit more mature 2nd time around guys?
 
Why does anyone need to get banned? People need to act like they have a few brain cells to rub together and everything else will be fine.

Sorry for clogging up the log.
 
DEVILsSON said:
Why does anyone need to get banned? People need to act like they have a few brain cells to rub together and everything else will be fine.

Sorry for clogging up the log.
Click to expand...

This

Welcome WC
 
WitchCraft said:
Deadlift
95 x 5
135 x 5
145 x 5 x 5

Walking lunges
BW - alternating legs - end of driveway and back
10 lb. plate behind head - end of driveway and back

Push ups
5 x 2

Bench
45 x 10
55 x 10
65 x 5 x 4​
Click to expand...

I would structure your bench training a little differently. Maybe something like

45*5
45*5
55*3
65 or 75* work sets.

Also just as a general rule, make sure on walking lunges you keep your weight on the front heel and don't let it roll to your toes.
 
So...I've been caught. And rather quickly might I add! I am back to the training logs and planning on redeeming myself, so thanks for the welcomes...again. :D

steppingrazor said:
120lbs!!! holy shit! any plans on putting on some weight??
Click to expand...

I don't have any plans for my weight. I just want to get strong and I know that's going to involve me gaining weight. 122 is actually the heaviest I've been, a few weeks ago I was 118.

Ascendant said:
I would structure your bench training a little differently. Maybe something like

45*5
45*5
55*3
65 or 75* work sets.

Also just as a general rule, make sure on walking lunges you keep your weight on the front heel and don't let it roll to your toes.
Click to expand...

Thanks for the suggestion for the bench. It was actually my second or third time doing it, so I really don't know anything about it. How often should one bench? I have an extremely weak upper body and am trying to change that.

~WC
 
WC I think stepp thought you were a guy that's why he suggested gaining some size.


You may want to include some higher rep range sets in your training. (something in the 6-10 range)
 
DEVILsSON said:
You may want to include some higher rep range sets in your training. (something in the 6-10 range)
Click to expand...

That is SO weird to see here. It fits the goals & all, it just made me do a double take. I assume you mean in addition to, not instead of heavy sets of 3-5, right?
 
Looks like the word's out... BBJ figured it out about an hour after I did.


Also, Devil's post made me think... I seem to recall reading a couple years ago that strength training for women is usually accomplished more in the 4-6 rep range than 3-5... Something about it taking more reps to get all the fibers to fire compared to in men.

And ronin, while it seems strange to be recommending including some higher rep sets, do you forget the BBB assistance in 5/3/1 or Sheiko?
 
Yeah, doing more reps seems more beneficial to me at this time. Only with the upper body exercises though. I tried to look up some bench workouts specifically for a woman but it was pretty difficult to find. I also don't know anyone that knows anything about benching...so I've just been kind of winging it. Same with OHP.
 
Perfect form on the deads. Even on the last reps. Makes me jealous.



Just bent a couple of those 60d nails btw. Easier than I thought it would be.
 
eastNYgoon138 said:
Perfect form on the deads. Even on the last reps. Makes me jealous.



Just bent a couple of those 60d nails btw. Easier than I thought it would be.
Click to expand...

Is that YOU actually commenting on MY log?! This is new...

I have perfect form because I only deadlift 145 :icon_cry2 If I was pulling over 400 lbs. I'd probably have a rounded back too.

Proof of this nail bending sir?
 
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