This is Eric BTW. Where is your meet being held? and i like the attempts!
Deadlifts and milkshakes
- Thread starter WitchCraft
- Start date
This is Eric BTW. Where is your meet being held? and i like the attempts!
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Hey! Sorry, I really suck at updating and checking this log now. I've just been keeping record in a notebook now. The meet was yesterday and it was at the Pine Bush Firehouse.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Here's an update on the meet. I got there yesterday morning feeling pretty unmotivated, lazy, and tired. Weighed in at a whopping 140.1. Worked pretty hard on that bloat all week haha Warm-ups were feeling fine but they rushed us and I didn't have enough time to do my heavier warm-up singles. I opened at 187 and made the lift. It was pretty easy. Got 2 reds on my second squat 200lbs due to depth (from video, I would say it was parallel). Went for 209 which would have been a meet PR and failed it trying to get to depth. After the squats, I felt even more unmotivated realizing I only had 187 in the bag. Coasted through the rest of the meet. Hit a 1lb PR on my bench which was cool. Then felt completely wiped on my deadlifts. Made my first two lifts 250 and 265, and then passed on the third because the second attempt was such a fight. Probably the worst meet I've ever had and the first time my meet total has ever been lower than the previous.
I also was really not impressed with the USAPL judges. They were very strict and made all of the commands really, really long. Before each squat, they made you stand there for a good 5 seconds. Pause commands were brutally long. It was just frustrating. They almost wanted you to fail.
I have my eyes set on a meet that my husband and I are helping to host at our gym. Hopefully I won't mess that one up too badly.
I also was really not impressed with the USAPL judges. They were very strict and made all of the commands really, really long. Before each squat, they made you stand there for a good 5 seconds. Pause commands were brutally long. It was just frustrating. They almost wanted you to fail.
I have my eyes set on a meet that my husband and I are helping to host at our gym. Hopefully I won't mess that one up too badly.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/4/2014
Squat
bar x 5
95 x 3
115 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Bench
55 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Press
bar x 10
bar x 10
bar x 10
GHD Sit ups
x 10
x 10
x 10
x 10
x 10
Notes: Steve wrote me up a training schedule to prepare for my next meet. Using Texas Method for now and hoping it doesn't drive me into the ground like it did last time.
Squat
bar x 5
95 x 3
115 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Bench
55 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Press
bar x 10
bar x 10
bar x 10
GHD Sit ups
x 10
x 10
x 10
x 10
x 10
Notes: Steve wrote me up a training schedule to prepare for my next meet. Using Texas Method for now and hoping it doesn't drive me into the ground like it did last time.
- Joined
- Dec 25, 2011
- Messages
- 1,409
- Reaction score
- 1,084
Yo WC, how did it run you into the ground? I was getting advice from Steve a few weeks ago regarding the Texas Method.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Well in the beginning the program was going really well. But then the intensity day got really hard. I was always trying to go for heavy sets of 5. It was always hard and it got to the point where I was failing a lot of reps, squatting really high to avoid failing reps, and feeling beat up in general. I tried to lower the reps and I was still having trouble. I just don't work well with heavy sets of 5. This time around I'm going to start with sets of 5 on intensity day but then Steve is going to have me work up to triples once it gets 200+. Hopefully that will help me make progress while staying injury free. If I could give any advice on Texas, I would say rotate the reps on the intensity day and don't be afraid to repeat weight if you miss a rep. It definitely made me stronger!
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/6/2014
Texas Week 1, Day 2, Easy Day
Squat
bar x 10
65 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Bench
bar x 5
65 x 5
85 x 5
92 x 5
92 x 5
92 x 5
92 x 5
92 x 5
Chins
5,5,5,4,3
GHD Sit ups
x 10, 10, 10, 10, 10
Texas Week 1, Day 2, Easy Day
Squat
bar x 10
65 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Bench
bar x 5
65 x 5
85 x 5
92 x 5
92 x 5
92 x 5
92 x 5
92 x 5
Chins
5,5,5,4,3
GHD Sit ups
x 10, 10, 10, 10, 10
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/8/2014
Texas Week 1, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 5
155 x 3
165 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
117 x 1
117 x 1
117 x 1
117 x 1
117 x 1
Sumo Deadlift from blocks (just below knee)
135 x 5
135 x 5
135 x 5
GHD Sit ups
x 10
x 10
x 10
x 10
x 10
Notes: Pretty easy I intensity day. I made the decision to transition to pulling sumo. I have enough time before the next meet to work on it which is rare. My plan is to pull from high blocks and work on flexibility all month. Then next month lower the blocks just a little bit. The goal is to be able to pull from the floor pain free.
Texas Week 1, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 5
155 x 3
165 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
117 x 1
117 x 1
117 x 1
117 x 1
117 x 1
Sumo Deadlift from blocks (just below knee)
135 x 5
135 x 5
135 x 5
GHD Sit ups
x 10
x 10
x 10
x 10
x 10
Notes: Pretty easy I intensity day. I made the decision to transition to pulling sumo. I have enough time before the next meet to work on it which is rare. My plan is to pull from high blocks and work on flexibility all month. Then next month lower the blocks just a little bit. The goal is to be able to pull from the floor pain free.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/6/2014
Texas Week 1, Day 2, Recovery Day
Squat
bar x 10
65 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Bench
bar x 5
65 x 5
85 x 5
92 x 5
92 x 5
92 x 5
92 x 5
92 x 5
Chins
5,5,5,4,3
GHD Sit ups
x 10, 10, 10, 10, 10
6/8/2014
Texas Week 1, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 5
155 x 3
165 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
117 x 1
117 x 1
117 x 1
117 x 1
117 x 1
Sumo Deadlift from blocks (just below knee)
135 x 5
135 x 5
135 x 5
GHD Sit ups
x 10
x 10
x 10
x 10
x 10
Notes: Pretty easy intensity day. I made the decision to transition to pulling sumo. I have enough time before the next meet (October '14) to work on it which is rare. My plan is to pull from high blocks and work on flexibility all month. Then next month lower the blocks just a little bit. The goal is to be able to pull from the floor pain free.
Texas Week 1, Day 2, Recovery Day
Squat
bar x 10
65 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Bench
bar x 5
65 x 5
85 x 5
92 x 5
92 x 5
92 x 5
92 x 5
92 x 5
Chins
5,5,5,4,3
GHD Sit ups
x 10, 10, 10, 10, 10
6/8/2014
Texas Week 1, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 5
155 x 3
165 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
117 x 1
117 x 1
117 x 1
117 x 1
117 x 1
Sumo Deadlift from blocks (just below knee)
135 x 5
135 x 5
135 x 5
GHD Sit ups
x 10
x 10
x 10
x 10
x 10
Notes: Pretty easy intensity day. I made the decision to transition to pulling sumo. I have enough time before the next meet (October '14) to work on it which is rare. My plan is to pull from high blocks and work on flexibility all month. Then next month lower the blocks just a little bit. The goal is to be able to pull from the floor pain free.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/11/2014
Week 2, Day 1, Volume Day
Squat
bar x 5
95 x 5
115 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Bench
65 x 5
85 x 5
95 x 3
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Press
bar x 10
bar x 10
bar x 10
GHD Sit ups
BW x 10
BW x 10
BW x 10
BW x 10
6/13/2014
Week 2, Day 2, Recovery Day
Warm up: C2 Rower 2:46
Squat
bar x 5
65 x 5
95 x 5
110 x 5
110 x 5
110 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 5
95 x 5
95 x 5
Chins
5,5,5,5,3
Lots of mobility and stretching. Hips are feeling very tight.
6/16/2014
Week 2, Day 3, Intensity Day
Squat
bar x 5
95 x 5
115 x 4
135 x 3
155 x 3
165 x 1
170 x 5
Bench
80 x 5
95 x 5
105 x 3
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
GHD Sit ups
x 10
x 10
x 10
Notes: I'm having some issues with my squat rack position lately. For the past two months or so, I have been experiencing left shoulder pain when squatting. It was getting so bad that my shoulder would feel like it was frozen after the set. Then it would quickly feel okay again and not bother me at all throughout the day. It only hurt DURING squatting and immediately upon racking it. I started widening my grip up and that helped but now I'm starting to get wrist pain! I wish I had some footage of my set today. I had a lot of trouble getting the bar back into the rack because the pain was so bad. Next squat session, I'm going to throw on some wrist wraps and see if that helps. I squat with a pretty narrow grip and put my thumbs around the bar and I tend to get a lot of shit for that. I might have to start using a thumbless grip.
Week 2, Day 1, Volume Day
Squat
bar x 5
95 x 5
115 x 3
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Bench
65 x 5
85 x 5
95 x 3
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Press
bar x 10
bar x 10
bar x 10
GHD Sit ups
BW x 10
BW x 10
BW x 10
BW x 10
6/13/2014
Week 2, Day 2, Recovery Day
Warm up: C2 Rower 2:46
Squat
bar x 5
65 x 5
95 x 5
110 x 5
110 x 5
110 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 5
95 x 5
95 x 5
Chins
5,5,5,5,3
Lots of mobility and stretching. Hips are feeling very tight.
6/16/2014
Week 2, Day 3, Intensity Day
Squat
bar x 5
95 x 5
115 x 4
135 x 3
155 x 3
165 x 1
170 x 5
Bench
80 x 5
95 x 5
105 x 3
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
GHD Sit ups
x 10
x 10
x 10
Notes: I'm having some issues with my squat rack position lately. For the past two months or so, I have been experiencing left shoulder pain when squatting. It was getting so bad that my shoulder would feel like it was frozen after the set. Then it would quickly feel okay again and not bother me at all throughout the day. It only hurt DURING squatting and immediately upon racking it. I started widening my grip up and that helped but now I'm starting to get wrist pain! I wish I had some footage of my set today. I had a lot of trouble getting the bar back into the rack because the pain was so bad. Next squat session, I'm going to throw on some wrist wraps and see if that helps. I squat with a pretty narrow grip and put my thumbs around the bar and I tend to get a lot of shit for that. I might have to start using a thumbless grip.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/18/2014
Week 3, Day 1, Volume Day
Squat
bar x 5
95 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
Bench
70 x 5
85 x 5
95 x 3
107 x 5
107 x 5
107 x 5
107 x 5
Press
47 x 10
47 x 10
47 x 10
GHD Sit ups
x 10
x 10
x 8 (felt some pain in my tailbone, so cut it short)
Notes: Easy squats today. Took a video of one set just to check depth. Will post soon.
6/20/2014
Week 3, Day 2, Recovery
Squat
bar x 5
65 x 5
85 x 5
95 x 5
115 x 5
115 x 5
115 x 5
Bench
bar x 5
70 x 5
85 x 5
97 x 5
97 x 5
97 x 5
Chins
5,5,5,5,4
6/22/2014
Week 3, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 5
155 x 3
165 x 1
175 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
110 x 1
117 x 1
122 x 1
122 x 3 PR
122 x 1 (paused)
Notes: GREAT training day today. I've been experimenting with different wrist wraps to help with the wrist and shoulder pain I've been experiencing. I was getting a little frustrated until today when I used more flexible wraps. ABSOLUTELY NO PAIN! Yay! 175 x 5 is close to my 5RM and it was challenging, but no pain. Then I hit a bench PR, with a new 3RM. BOOM!
Week 3, Day 1, Volume Day
Squat
bar x 5
95 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
Bench
70 x 5
85 x 5
95 x 3
107 x 5
107 x 5
107 x 5
107 x 5
Press
47 x 10
47 x 10
47 x 10
GHD Sit ups
x 10
x 10
x 8 (felt some pain in my tailbone, so cut it short)
Notes: Easy squats today. Took a video of one set just to check depth. Will post soon.
6/20/2014
Week 3, Day 2, Recovery
Squat
bar x 5
65 x 5
85 x 5
95 x 5
115 x 5
115 x 5
115 x 5
Bench
bar x 5
70 x 5
85 x 5
97 x 5
97 x 5
97 x 5
Chins
5,5,5,5,4
6/22/2014
Week 3, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 5
155 x 3
165 x 1
175 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
110 x 1
117 x 1
122 x 1
122 x 3 PR
122 x 1 (paused)
Notes: GREAT training day today. I've been experimenting with different wrist wraps to help with the wrist and shoulder pain I've been experiencing. I was getting a little frustrated until today when I used more flexible wraps. ABSOLUTELY NO PAIN! Yay! 175 x 5 is close to my 5RM and it was challenging, but no pain. Then I hit a bench PR, with a new 3RM. BOOM!
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/25/2014
Week 4, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
Bench
75 x 5
95 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Notes: Cut the last set of benching in today and some of my assistance work because I had an appointment to get to. I met with a pilates coach today to design a good mobility program. We worked on some really great stretches for the hamstrings, piriformis, and quads. One of the most valuable things that I learned was how to tail tuck. I just couldn't get it right but then she yelled "bad dog!" and I got it. Bad dog tucking his tail in. Made the stretch so much more effective. Whatever cue works lol
Tomorrow is my last day of work (I work in a public school) so hopefully training is going to start picking up this summer.
6/27/2014
Warm-up: About 1 mile walk to the gym
Week 4, Day 2, Recovery
Squat
bar x 5
65 x 5
85 x 5
95 x 5
120 x 5
120 x 5
120 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 5
95 x 5
95 x 5
Chins
3,3,3
Walked 1 mile home
6/29/2014
Week 4, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 1
180 x 5 (grinder)
Bench
105 6 x 6
Notes: Squats were challenging today. I'm starting to enter the territory of where I started failing last time I did Texas Method. My short term goal this summer is to squat 200 x 5. Every time I come close to that, I either start cutting my squats really high or just failing mid-set. I'm putting on some weight so hopefully I can keep it together. Also, starting a Smolov Jr. cycle for my bench. I'm lifting at an unsanctioned meet August 3rd and would really like to pause 135 there.
Week 4, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
Bench
75 x 5
95 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Notes: Cut the last set of benching in today and some of my assistance work because I had an appointment to get to. I met with a pilates coach today to design a good mobility program. We worked on some really great stretches for the hamstrings, piriformis, and quads. One of the most valuable things that I learned was how to tail tuck. I just couldn't get it right but then she yelled "bad dog!" and I got it. Bad dog tucking his tail in. Made the stretch so much more effective. Whatever cue works lol
Tomorrow is my last day of work (I work in a public school) so hopefully training is going to start picking up this summer.
6/27/2014
Warm-up: About 1 mile walk to the gym
Week 4, Day 2, Recovery
Squat
bar x 5
65 x 5
85 x 5
95 x 5
120 x 5
120 x 5
120 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 5
95 x 5
95 x 5
Chins
3,3,3
Walked 1 mile home
6/29/2014
Week 4, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 1
180 x 5 (grinder)
Bench
105 6 x 6
Notes: Squats were challenging today. I'm starting to enter the territory of where I started failing last time I did Texas Method. My short term goal this summer is to squat 200 x 5. Every time I come close to that, I either start cutting my squats really high or just failing mid-set. I'm putting on some weight so hopefully I can keep it together. Also, starting a Smolov Jr. cycle for my bench. I'm lifting at an unsanctioned meet August 3rd and would really like to pause 135 there.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
6/30/2014
Walk 1 mile to gym
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 2
110 x 7 x 5
Deficit Deadlift
135 x 5
145 x 5
155 x 5
155 x 5
155 x 5
Walk 1 mile home
7/2/2014
Bench
bar x 5
65 x 5
95 x 5
105 x 3
115 x 8 x 4
Notes: Had a surprise party for my husband at our gym. It took me forever to bench today because of the distractions! The good thing about it though were the snacks. Oreos helped me make it through the training session!
I ordered Nike Romaleos and got them in today. Last week, I got them delivered and they were wayyyy too big. I made the mistake of buying a 7 in Men's so I had to return them. I was told to go 1.5 sizes smaller and got the 5.5 in today. They still feel *a little* big, but I think I can make it work. I'm going to squat in them tomorrow. If they feel too big, I guess I'm going to return them AGAIN and try to get a 5.
7/3/2014
Squat
bar x 5
95 x 5
135 x 3
155 x 5
185 x 5
155 x 5
155 x 5
155 x 5
Bench
bar x 5
65 x 5
85 x 5
105 x 3
115 x 1
120 x 10 x 3
Notes: Squats were hard and maybe just to parallel. Hoping I can stick to this linear progress long enough to get 200 x 5.
7/6/2014
Bench
110 6 x 6
Notes: Lots of dynamic stretching and foam rolling. Intense joint pain on this day. Especially in the knees and hips.
Walk 1 mile to gym
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 2
110 x 7 x 5
Deficit Deadlift
135 x 5
145 x 5
155 x 5
155 x 5
155 x 5
Walk 1 mile home
7/2/2014
Bench
bar x 5
65 x 5
95 x 5
105 x 3
115 x 8 x 4
Notes: Had a surprise party for my husband at our gym. It took me forever to bench today because of the distractions! The good thing about it though were the snacks. Oreos helped me make it through the training session!
I ordered Nike Romaleos and got them in today. Last week, I got them delivered and they were wayyyy too big. I made the mistake of buying a 7 in Men's so I had to return them. I was told to go 1.5 sizes smaller and got the 5.5 in today. They still feel *a little* big, but I think I can make it work. I'm going to squat in them tomorrow. If they feel too big, I guess I'm going to return them AGAIN and try to get a 5.
7/3/2014
Squat
bar x 5
95 x 5
135 x 3
155 x 5
185 x 5
155 x 5
155 x 5
155 x 5
Bench
bar x 5
65 x 5
85 x 5
105 x 3
115 x 1
120 x 10 x 3
Notes: Squats were hard and maybe just to parallel. Hoping I can stick to this linear progress long enough to get 200 x 5.
7/6/2014
Bench
110 6 x 6
Notes: Lots of dynamic stretching and foam rolling. Intense joint pain on this day. Especially in the knees and hips.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
7/7/2014
Week 5, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
155 x 1
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
Bench
bar x 5
65 x 5
95 x 3
105 x 1
115 x 7 x 5
Notes: Felt strong today surprisingly. Hip and knee discomfort still there. Fatigue and myalgia are high recently. I'm starting to wonder if I may have lymes disease. If this continues, I'm going to the doc soon to get a blood test.
Week 5, Day 2, Recovery
7/16/2014
Took some time off after that last painful training session. I was experiencing some unusual physical symptoms and had to go to the doctor a few times. I decided to take off of training during that time just in case. Doctor has cleared me but will testing my for Lymes and also suggested I might have a vitamin D deficiency.
Warm up: C2 Rower 2:32
Squat
bar x 5
95 x 5
115 x 3
135 x 5
135 x 5
135 x 5
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 3
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Notes: I have a push pull meet in two weeks. Hoping to bench 130+ at this meet. Deadlift is hit or miss and I will be happy with pulling something over 200 with solid form. (Excessive back rounding is an issue of mine).
Week 5, Day 3, Intensity
7/18/2014
Squat
bar x 10
95 x 5
115 x 5
135 x 3
155 x 3
175 x 2
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 3
115 x 4 (felt a strain in pec, stopped)
Sumo DL
135 x 5
155 x 5
165 x 5
Week 5, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
155 x 1
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
Bench
bar x 5
65 x 5
95 x 3
105 x 1
115 x 7 x 5
Notes: Felt strong today surprisingly. Hip and knee discomfort still there. Fatigue and myalgia are high recently. I'm starting to wonder if I may have lymes disease. If this continues, I'm going to the doc soon to get a blood test.
Week 5, Day 2, Recovery
7/16/2014
Took some time off after that last painful training session. I was experiencing some unusual physical symptoms and had to go to the doctor a few times. I decided to take off of training during that time just in case. Doctor has cleared me but will testing my for Lymes and also suggested I might have a vitamin D deficiency.
Warm up: C2 Rower 2:32
Squat
bar x 5
95 x 5
115 x 3
135 x 5
135 x 5
135 x 5
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 3
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Notes: I have a push pull meet in two weeks. Hoping to bench 130+ at this meet. Deadlift is hit or miss and I will be happy with pulling something over 200 with solid form. (Excessive back rounding is an issue of mine).
Week 5, Day 3, Intensity
7/18/2014
Squat
bar x 10
95 x 5
115 x 5
135 x 3
155 x 3
175 x 2
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 3
115 x 4 (felt a strain in pec, stopped)
Sumo DL
135 x 5
155 x 5
165 x 5
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
7/21/2014
Week 6, Day 1, Volume
Squat
165 5 x 5 beltless 5 x 5 PR
Sumo deadlift
135 5 x 5
Week 6, Day 2, Recovery
7/23/2014
Squat
bar x 5
65 x 5
85 x 5
95 x 5
115 x 5
135 x 3
140 x 5
140 x 5
140 x 5
Bench
bar x 5
65 5
85 x 5
95 x 3
105 x 2
115 x 5
115 x 5
115 x 5
Chins
3,3,3
Walked 1 mile home. Hot as the desert right now.
Week 6, Day 3, Intensity
7/25/2014
Squat
bar x 10
95 x 5
115 x 5
135 x 3
155 x 3
175 x 1
185 x 1
195 x 1
195 x 2
195 x 1
195 x 1
Bench
bar x 10
65 x 5
85 x 5
95 x 5
105 x 3
115 x 1
125 x 1 (easy)
130 x 1 + F (got 2nd rep off chest, then just got stuck)
Sumo deadlift
135 x 5
155 x 5
175 x 5
Notes: Squats felt pretty good but definitely wore me out a little. I wanted to go for a rep PR with the bench but just didn't have it today I guess. Really hoping I can pause that weight next weekend at my meet, but today's training is leaving me discouraged. Sumo deadlifts are going OK, but I really need to work on having my torso more upright. My hamstrings cramp up like crazy when I try to get into good position. After looking at videos afterwards, I am really far over the bar. Really, really need to work on this.
Week 6, Day 1, Volume
Squat
165 5 x 5 beltless 5 x 5 PR
Sumo deadlift
135 5 x 5
Week 6, Day 2, Recovery
7/23/2014
Squat
bar x 5
65 x 5
85 x 5
95 x 5
115 x 5
135 x 3
140 x 5
140 x 5
140 x 5
Bench
bar x 5
65 5
85 x 5
95 x 3
105 x 2
115 x 5
115 x 5
115 x 5
Chins
3,3,3
Walked 1 mile home. Hot as the desert right now.
Week 6, Day 3, Intensity
7/25/2014
Squat
bar x 10
95 x 5
115 x 5
135 x 3
155 x 3
175 x 1
185 x 1
195 x 1
195 x 2
195 x 1
195 x 1
Bench
bar x 10
65 x 5
85 x 5
95 x 5
105 x 3
115 x 1
125 x 1 (easy)
130 x 1 + F (got 2nd rep off chest, then just got stuck)
Sumo deadlift
135 x 5
155 x 5
175 x 5
Notes: Squats felt pretty good but definitely wore me out a little. I wanted to go for a rep PR with the bench but just didn't have it today I guess. Really hoping I can pause that weight next weekend at my meet, but today's training is leaving me discouraged. Sumo deadlifts are going OK, but I really need to work on having my torso more upright. My hamstrings cramp up like crazy when I try to get into good position. After looking at videos afterwards, I am really far over the bar. Really, really need to work on this.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
7/27/2014
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 2
115 x 2
125 x 1
130 x 1
130 x 1 (grinder for some reason)
130 x 1
130 x 2 rep PR
Notes: Each set was inconsistent today. Some were incredibly easy and some of them were grinders. On the last set, the first rep was so easy that I went for a double.
Bench
bar x 10
65 x 5
85 x 5
95 x 3
105 x 2
115 x 2
125 x 1
130 x 1
130 x 1 (grinder for some reason)
130 x 1
130 x 2 rep PR
Notes: Each set was inconsistent today. Some were incredibly easy and some of them were grinders. On the last set, the first rep was so easy that I went for a double.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
7/28/2014
Week 7, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
155 x 3
170 x 5
170 x 5
170 x 5
170 x 5
170 x 7 rep PR
^^new 5 x 5 PR
Sumo Deadlift
135 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
Notes: Great training day. Smoked the squats. I remember last cycle, I couldn't 5 x 5 this weight. Today, it just flew up. My bodyfat is pretty high right now. I'm almost self-conscious about it haha but liking all of the new PRs!
Week 7, Day 2, Recovery
bar x 10
95 x 5
115 x 5
135 x 5
135 x 5
135 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
115 x 1
120 x 3 + F
120 x 3
120 x 3
120 x 3
120 x 3
Chins
Did a bunch of random sets to get a total of 25 reps
Notes: Felt flat today. Even light squatting felt like a chore.
Week 7, Day 3, Intensity
8/1/2014
Squat
bar x 10
95 x 5
135 x 3
155 x 3
175 x 2
195 x 1
200 x 3 + F, matched PR
202.5 x 3 PR (new 3RM)
Notes: I REALLY wanted 5 today with 200. Very disappointed because last time I ran Texas Method I got 3 and failed in the same exact spot on the 4th rep. Husband put on some microloading chains just so I could be happy with a PR.
Vidya from today. First set is 200 x 3. Second set is 202.5 x 3
Sorry for the hiatus. I've been posting elsewhere but would really like to keep logging here. I basically have all of my training in here from the first day I touched a barbell. I like to use the search function and go through all of my training. I'll probably just post all of my sessions in at the end of the week.
Week 7, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
155 x 3
170 x 5
170 x 5
170 x 5
170 x 5
170 x 7 rep PR
^^new 5 x 5 PR
Sumo Deadlift
135 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
Notes: Great training day. Smoked the squats. I remember last cycle, I couldn't 5 x 5 this weight. Today, it just flew up. My bodyfat is pretty high right now. I'm almost self-conscious about it haha but liking all of the new PRs!
Week 7, Day 2, Recovery
bar x 10
95 x 5
115 x 5
135 x 5
135 x 5
135 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
115 x 1
120 x 3 + F
120 x 3
120 x 3
120 x 3
120 x 3
Chins
Did a bunch of random sets to get a total of 25 reps
Notes: Felt flat today. Even light squatting felt like a chore.
Week 7, Day 3, Intensity
8/1/2014
Squat
bar x 10
95 x 5
135 x 3
155 x 3
175 x 2
195 x 1
200 x 3 + F, matched PR
202.5 x 3 PR (new 3RM)
Notes: I REALLY wanted 5 today with 200. Very disappointed because last time I ran Texas Method I got 3 and failed in the same exact spot on the 4th rep. Husband put on some microloading chains just so I could be happy with a PR.
Vidya from today. First set is 200 x 3. Second set is 202.5 x 3
Sorry for the hiatus. I've been posting elsewhere but would really like to keep logging here. I basically have all of my training in here from the first day I touched a barbell. I like to use the search function and go through all of my training. I'll probably just post all of my sessions in at the end of the week.
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Week 8
8/4/2014
Week 8, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
Sumo Deadlift
135 x 5
155 x 5
155 x 5
155 x 5
Notes: 175 5 x 5 is a new 5 x 5 PR. I know I just competed yesterday but my training is going so well that I didn't want to skip anything. Cut the sets down for the deadlifts because my back started to feel fried. Recovery day is going to be real light this week.
8/5/2014
Arms day...don't judge me
20 chins (in total, did sets of 1-3 reps)
Week 8, Day 2, Recovery
Curlz
Lat raises
8/6/2014
Squat
bar x 5
95 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Bench
bar x 1-
65 x 5
85 x 5
95 x 3
105 x 5
105 x 5
105 x 5
Chins
10 in total (singles)
8/8/2014
Week 8, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 2
190 x 1
200 x 1
205 x 2 PR
205 x 2
205 x 1
Bench
bar x 10
65 x 5
85 x 5
95 x 5
115 x 1
122 x 4 PR
122 x 1
Sumo deadlift
135 x 5
155 x 3
175 x 3
190 x 5
8/4/2014
Week 8, Day 1, Volume
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
Sumo Deadlift
135 x 5
155 x 5
155 x 5
155 x 5
Notes: 175 5 x 5 is a new 5 x 5 PR. I know I just competed yesterday but my training is going so well that I didn't want to skip anything. Cut the sets down for the deadlifts because my back started to feel fried. Recovery day is going to be real light this week.
8/5/2014
Arms day...don't judge me
20 chins (in total, did sets of 1-3 reps)
Week 8, Day 2, Recovery
Curlz
Lat raises
8/6/2014
Squat
bar x 5
95 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Bench
bar x 1-
65 x 5
85 x 5
95 x 3
105 x 5
105 x 5
105 x 5
Chins
10 in total (singles)
8/8/2014
Week 8, Day 3, Intensity
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 2
190 x 1
200 x 1
205 x 2 PR
205 x 2
205 x 1
Bench
bar x 10
65 x 5
85 x 5
95 x 5
115 x 1
122 x 4 PR
122 x 1
Sumo deadlift
135 x 5
155 x 3
175 x 3
190 x 5
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Week 9, Day 1, Volume
8/11/2014
Squat
bar x 10
95 x 5
135 x 3
155 x 3
175 x 1
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
Bench
bar x 10
85 x 5
95 x 5
Sumo deadlift
135 x 5
155 x 5
165 x 5
165 x 5
165 x 5
Notes: A new 5 x 5 PR for the squats. I had a somewhat stressful day and start in the gym but still managed to easily hit a new PR. Squats are going so well. Can't wait for next week. 185 5 x 5 will be a huge milestone for me.
Week 9, Day 2, Recovery
8/13/2014
Recovery squat
95 x 5
95 x 5
95 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
115 x 1
117 x 5
117 x 5
117 x 5
117 x 5
117 x 5
Notes: Hip is really bothering me today. Feels inflamed and irritated. Hoping it clears up by intensity day this Friday.
Week 9, Day 3, Intensity
8/18/2014
Squat
bar x 5
bar x 5
95 x 5
135 x 3
155 x 2
175 x 1
185 x 3
185 x 3
8/11/2014
Squat
bar x 10
95 x 5
135 x 3
155 x 3
175 x 1
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
Bench
bar x 10
85 x 5
95 x 5
Sumo deadlift
135 x 5
155 x 5
165 x 5
165 x 5
165 x 5
Notes: A new 5 x 5 PR for the squats. I had a somewhat stressful day and start in the gym but still managed to easily hit a new PR. Squats are going so well. Can't wait for next week. 185 5 x 5 will be a huge milestone for me.
Week 9, Day 2, Recovery
8/13/2014
Recovery squat
95 x 5
95 x 5
95 x 5
Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
115 x 1
117 x 5
117 x 5
117 x 5
117 x 5
117 x 5
Notes: Hip is really bothering me today. Feels inflamed and irritated. Hoping it clears up by intensity day this Friday.
Week 9, Day 3, Intensity
8/18/2014
Squat
bar x 5
bar x 5
95 x 5
135 x 3
155 x 2
175 x 1
185 x 3
185 x 3
- Joined
- Mar 17, 2010
- Messages
- 905
- Reaction score
- 79
Week 10, Day 2, Recovery8/20/2014
Squat
bar x 5
95 x 5
135 x 3
155 x 5
155 x 5
155 x 5
Bench
105 x 5
105 x 5
105 x 5
Week 10, Day 3, Intensity
8/22/2014
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 2
185 x 1
200 x 1
200 x 1
200 x 1
200 x 1
200 x 1
Bench
bar x 5
85 x 5
95 x 3
115 x 1
125 x F? Weird.
Deadlift
135 x 5
155 x 5
175 x 2
190 x 3
Notes: Extreme shoulder pain when squatting. Pain shooting down arm. This was a problem I was having for a while that went away. For some reason, it flared up a lot today. I'm not really sure why. It's even bothering me when I deadlift (when the bar hits the ground) and benching was a mess. Failed at a single that I could get easily for reps any other day. The pain is deep in the joint. A very frustrating feeling. Super beat up lately. Wish I could just train without pain!!
Squat
bar x 5
95 x 5
135 x 3
155 x 5
155 x 5
155 x 5
Bench
105 x 5
105 x 5
105 x 5
Week 10, Day 3, Intensity
8/22/2014
Squat
bar x 5
95 x 5
135 x 3
155 x 3
175 x 2
185 x 1
200 x 1
200 x 1
200 x 1
200 x 1
200 x 1
Bench
bar x 5
85 x 5
95 x 3
115 x 1
125 x F? Weird.
Deadlift
135 x 5
155 x 5
175 x 2
190 x 3
Notes: Extreme shoulder pain when squatting. Pain shooting down arm. This was a problem I was having for a while that went away. For some reason, it flared up a lot today. I'm not really sure why. It's even bothering me when I deadlift (when the bar hits the ground) and benching was a mess. Failed at a single that I could get easily for reps any other day. The pain is deep in the joint. A very frustrating feeling. Super beat up lately. Wish I could just train without pain!!
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