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Post by jannellevdb on Sept 10, 2014 13:17:48 GMT -5
I thought I would start a log to look back on each week of training. I usually don’t look back except to see how many reps I need for a PR at a certain weight so hopefully something good will come of it! At least it will be some more women’s numbers on the boards. Devin will post his own stuff. Since Dauphin, Devin and I moved back to training 5/3/1 and took a trip out to Haywood Haven for some form help (turns out I didn't use my glutes for anything). We also started incorporating Joker Sets and First Set Last thank to reading Beyond 5/3/1. Last week was the final week and we went in well rested and well fed from a long weekend camping. We also decided to keep eating big after the gym all week. Goals set 2014:
Squat: 220lbs/100kg (crossing fingers for next meet) Bench: 125lbs/body weight (we'll see...ordered a slingshot) Deadlift: 275lbs/125kg (achieved below) Overhead Press:95lbs (soon!) Now that they're on the internet I have to achieve them, right? Monday Sept 2 at Brickhouse on Gertrude
Interval Jogging + Normal Warmup Bench (lbs) 5/3/1: 70x5 paused (p); 80x3p; 90x10 (PR) Bench Joker: 95x1p; 100x1p; 90x3p Bench Down: 70x20 (PR-ridiculous) Assistance: Bent over Barbell Rows (70lbs) superset with standing overhead press (OHP-60lbs) 5x5. Ended up doing 10 reps for final set of rows and 12 for OHP (PR). Did 3 sets of 8 Lat pull-downs. Tuesday Sept 3 at Brickhouse on Gertrude
Note all squats belted, concentrating on form Squat 5/3/1: 135x5; 155x3; 170x5 (PR) Squat Joker: 190x1 Squat Other: 170x1; 155x3; 135x5; 115x7; 95x12 That was enough. Thursday Sept 4 at Brickhouse on Gertrude
OHP 5/3/1: 55x5; 65x3; 70x8 (PR) OHP Joker: 75x3; 80x3 (PR); attempted 95 Assistance: Superset lat pulls, bench (75lbs 5x5) and dumbbell rows. Then sides and more bench (3x2 light because I wasn’t happy with form) Friday Sept 5 at Brickhouse on Century
Deadlift Party! About 15 people showed up to deadlift the evening away. Just about everyone set PRs while wearing party hats. After going heavy we set up bars at 135, 225 and 315 and everyone worked up in triples by 20lbs until they were toast. Dead 5/3/1 (I still had to follow the plan) 180x5 (no belt, rest of the night with); 205x3; 230x1 Heavy: 250x1; 275x1 (PR) #1 2014 goal achieved!!!! Almost got 300 off the floor after that, but that is 2015’s goal. I might post video of these somewhere. 275 was easy but I was worried about getting stuck on my thighs. Looking forward to next meet for a bigger pull! 3 rep challenge weights: 135, 155, 175, 195, 215, 235, 255-only got 2, but still a rep record at that weight! Went a little crazy knowing the next week (this current week) was a deload with no more post-gym carb feasts.
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Post by jannellevdb on Sept 16, 2014 9:31:58 GMT -5
Late post again, but last week was probably the most successful deload week I've ever had. Body feels refreshed and ready to go hard (minus the cold)!
We decided to switch to a 3 day/week program for a bunch of reasons. Will post the results of the official week 1 next week.
Sunday Sept 7 at Brickhouse on Gertrude Interval Jog - horrible Bench: 50x5p; 60x5p; 70x5p DB Row: 10lbs x10/arm
Wednesday Sept 10 at Brickhouse on Gertrude Squat: 100x5; 115x5; 135x5 Good Morning: 45x5 Hip Circle Squats: 10
Caught Devin's Cold
Friday Sept 12 at Brickhouse on Century OHP: 45x5; 50x5; 55x5 Lat pulls: 10 lightweight Deadlift: 135x5 (double overhand for fun); 155x5; 185x5 Hip Circle Squats: 10
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Post by Amanda on Sept 18, 2014 14:28:54 GMT -5
So....
Is Devon slacking on his posting lol?
And what is a hip circle squat?
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Post by jannellevdb on Sept 19, 2014 9:19:26 GMT -5
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Post by jannellevdb on Sept 21, 2014 12:38:14 GMT -5
***First week of our new 3 day/week 5/3/1 Saturday Sept 13 at Brickhouse on Gertrude – still sick, brought my own box of tissues to have beside the cage... Squat 5/3/1: 140x5; 150x5; 160x11 (PR) Bench 5x5: 85x5paused; 85x5p; 5p; 5p; 5p Superset 20 rep dumbbell rows with planks and side planks Slingshot bench because it came in the mail (only took like 2 days to ship from innerstrength.ca) 95x1p; 115x2p; 135x1; 155x0; 145x1 (let’s call that a PR) Tuesday Sep 16 at Brickhouse on Gertrude – still sick, sore abs from coughing Squat 5x5: 135x5; 160x5Belted; 5B; 5B; 5B; 5B Bench 5/3/1: 75x5; 80x5; 85x13 (PR) Barbell rows 3x8 75lbs (between sets of bench) Skipped abs Friday Sept 19 at Brickhouse on Century – abs still sore, picked up cough meds on the way Overhead Press 5/3/1: 50x5; 60x5; 70x2, 1 (needed 9 for a rep PR, will see how the next 2 weeks go before I take my numbers down. 70 was my top set for the past 2 working weeks and is my top set next week again...) Deadlift 5/3/1: 185x5B; 200x5B; 215x8B (PR-also wearing more thicker-soled shoes than normal) Took out stiff leg deadlifts because every time I bent over I had a massive headache and put in heavy pin pulls* from the top of the knee cap and good mornings Pin Pulls: 225x1, 1; 275x1, 1, 1 (no belt!); 335x1B, 1B (PR for heaviest thing I’ve ever moved, not held long though); 275x1B; 225x3B Good Mornings 65lbs 5x5 (aka weighted hamstring stretches) *I wanted to do the pin pulls because I was worried I was weak in the lockout/traps then I thought maybe I was weak in the grip. I have been doing some deficit pulls lately because I thought I might be weak off the floor and was planning on doing deficit for this day but the sickness/sore abs made me decide against it. I'm planning on adding some back extensions now because I feel like maybe that's what needs work.... but I think overall my deadlift might not have all the weak spots I think it does and I am just not strong enough to lift 400 lbs yet haha
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Post by devinl on Sept 21, 2014 20:41:01 GMT -5
I'm going to start with the week of Aug 31st -Sept 7th. This was the final week of the 5/3/1 program before we did a deload week. I can't remember what was belted or not belted or paused or not paused, so I will just assume everything was belted and nothing was paused.
Monday Sept 1st Superseted bench and barbell rows Bench 5/3/1: 175x5; 195x3; 220x3 This was a PR but I cut it off at 3 reps because I wanted to go heavier Joker: 235x2 PR; 245x1 paused felt nice and easy BB rows 5x5; 160x5x5x5x5x9 Superseted OHP with Lat pulls OHP: 105x5x5x5x5x12 Lat puls wide: 3 sets of 8
Tuesday Sept 2nd Squat 5/3/1: 245x5; 275x3; 310x2 bar was slipping on my back and I had trouble holding it as usual Joker: 325x1 Squat down: 315x1; 275x3; 245x5 with 5 second pause; 225x3x2 with pause Sumo deads: 135x10; 225x10; 315x8; 365x1; 225x10x10 I probably did a bunch of good mornings and abs too
Thursday Sept 4th OHP 5/3/1: 110x5; 125x3; 140x2 Joker: 140 felt really easy so I went for 155 and failed; OHP down: 125x5; 110x10 x10 DB bench: 50's x10; 80's x8 x8; 55's x10
Friday Sept 15th DEADLIFT PARTY I worked up to a heavy single of 475x1 for a 5lb PR. It felt like the easiest thing ever (probably because of the party hat). I went for 500 twice but couldn't quite lock it out both times. So I clearly need to work on my lockout. I then did 315x3; 335x3; 365x3; 385x3; 405x3; 425x1 I had nothing left.
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Post by devinl on Sept 21, 2014 20:42:25 GMT -5
Week of Sept 7th to Sept 13th was a deload. This week sucked and I hated it
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Post by devinl on Sept 21, 2014 21:10:45 GMT -5
Sept 13-20th We started the next week on Saturday Sept 13th even though we were supposed to workout Sunday. We did this because we could, and deload week was taking too long. We get to eat glorious carbs after the gym and hopefully not get super fat.
Saturday Sept 13th I wasn't feeling too great this day Squat 5 week: 250x5; 265x5; 280x5 I did not go for a PR Joker: 330x1; 335x1; 315x1 Bench supersetted with db rows Bench 5x5 @85% of training max: 190x5x5x5x5x9; felt good so I repped out the last set 20 rep db rows: 30's x20; 40's x20; 50's x20 Planks and db sides. I built a yoke out of old crappy gym equipment and went up to 450 but it broke due to crappy metal. I later went and bought some quality steel and remade it. I don't think anything will ever break it now.
Tuesday Sept 16th I was feeling really good this day Squat 5x5 @ 85%: 285 (was supposed to do 280) x5x5x5x5x9 I went for reps on the last set because I felt good Bench supersetted with BB rows Bench 5 week: 170x5; 180x5; 190x10 PR BB rows: 115 x15x15x15 Side db and planks I realized recently that my butt never gets used or worked in anything I do, so I have started doing everything I can to get my butt sore. This includes squeezing it a lot, hip thrusters and a bunch of other exercises I don't know the name for.
Friday Sept 19th I am pretty sure I have had a minor fracture in my hand for the last month and every time I deadlift it is extremely painful, so I have decided to just do light deadlifts until it gets better. Squats: 135x5; 225x3; 245x3; 265x3; 275x3; 305x3; 325x3 these all felt easy and I would have gone heavier but we have to squat again in two days major deficit deads 5week: 300x5; 320x5; 340x5 OHP 5 week: 90x5; 100x5; 115x4 x5 these felt awful and heavy. I am pretty sure it's because we were using a fatter bar than normal
I then went crazy and did a billion sets and reps of hip thrusters, biceps, triceps, seated row, pullups, pushups, calves, abs, sides and a lot of butt work.
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Post by McLifter on Sept 23, 2014 9:10:24 GMT -5
Question: Joker? What is it and what are you doing with it?
Hand - Go and see your doctor don't mess around
Brock
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Post by jannellevdb on Sept 25, 2014 22:21:29 GMT -5
My attempt at explaining Joker Sets: Jim Wendler came up with joker sets so that people can program some heavier sets in but can auto-regulate their training. Since you’re taking a training max at 90% or lower of your actual max, it allows you to still get your stuff done on a bad day and if you’re having a good day keep working up after your regular 5/3/1 sets. You’re supposed to work up by 5-10% in 5, 3 or 1 reps until you can’t finish them all. Then you can go up by singles. I like it so far because I tend to lift heavier when I lift heavier more often. When I'm having a good day I usually try to work up to my training max so it's heavy but still easily attainable on a good day (so far). Sunday Sept 21 at Brickhouse on GertrudeAbs still tired from the cough, extreme tightness in part of my back, sore from deadlifts.. so wasn’t feeling great Got knee sleeves. Man they kept my knees warm! Squat 5/3/1: 150x3Belted; 160x3B; 170x8B (PR) – with more in the tank. They were extra low and I think it was from the tired abs. Really focusing on starting with my hips but the rest of the squat was questionable .Video is up on instagram jannellevdbJoker Squat: 180x1B; 190x1B (felt like the nicest squat I’ve ever done); 200x1B (fast and easy); waited around and then went for 210 but by then I was just too tired. Bench 5x5: 90lbs - FORM FELT AWESOME. Took video of a warmup set and I had an epic arch haha 20 rep db rows, sides, abs Tuesday Sept 23 at Brickhouse on GertrudeSquat 5x5: 160x5B; 165x5B; 155x5B; 135x5B,5B Bench 5/3/1: 80x3Paused; 85x3P; 90x12 (PR) Superset the bench with 3x8 85lb barbell row Slingshot Bench: 105x2P; 115x3; 125x2 (2nd paused); 135x2; 145x2 (sling shot PR) 10 crunches and my abs were toast Really feeling good about my bench. Hopefully I will be able to improve my 105 max... Thursday Sept 25 at Brickhouse on Gertrude Deadlifts aren’t as good at this location because no platform and wobbly (and shorter but deficit is good) plates. Century location has thicker bars but they are awesome for deads. OHP 5/3/1: 55x5; 65x3; 70x4 – OHP has had a lame couple weeks with this new template Warmed up Deads as I OHP’d which was interesting Deadlift 5/3/1: 200x3B; 215x3B; 225x10B (massive PR) I had been psyching myself up to get at least 5 for like 2 weeks. Before my set I decided I was going for 8, so 10 is still way above and beyond! The estimated max calculation gives 225x10 300lbs so that makes me super happy. More deadlifts: 185x10B; 135x10 no belt, alternated grip the opposite way I’m comfortable with; Sumo 135x10 double overhand on the smooth parts of the bar.....ow my hands Other lifting-related events of the week: I won 1st place in entering the 17th Wing meet! Hoping to redeem myself from Power in the Parkland. I hadn't been too inspired between Western's last year and Dauphin but I'm going strong now! Everyone loves the 200lb yoke Devin made. Deadlift Party planned for next Friday 7:30 at Brickhouse on Century – see Facebook group “Friday Night Deadlift Parties” if you’re interested. It has Paul Taylor wearing a photoshopped party hat as the cover photo. Deadlift Party planned for Halloween - costumes, candy and heavy pulls!
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Post by McLifter on Sept 28, 2014 15:27:40 GMT -5
It sounds like you are having a heck of a time with your training group. Keep up the good work!!
Brock
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Post by devinl on Sept 29, 2014 19:15:43 GMT -5
Sunday Sept 21st Very sore from Friday's workout Squat 3 week: 265x3 no belt, 280x3 no belt, 300x7 to tie a PR Bench superseted with DB rows Bench 5x5: 195x5x5x5x5 x10 for a PR slingshot bench: 275x1 20 rep DB row: 45lbsx20x20x20 yoke walks: 200x2(lengths of the gym), 290x2, 380x2, 470x2, 560x0.5 belted, 380x1x1x1x1 These were fun but I was way too tired. Butt work, low back work, and behind the neck strict presses
Tuesday Sept 23rd Very tired from squats on sunday Squat 5x5: 290x5x5x1x1 Bench 3 week: 180x3paused, 190x3 paused 205x5paused,joker: 225x2 paused BB rows: 120x15 x15 x15 Farmer Walks: 230x2, 270x2, 290x2, 330x2, 350x2belted
Thursday Sept 25th I was still very sore, looking forward to the weekend to rest up OHP 3 week: 95x3, 110x3, 120x7 Joker: 125x2, 135x 2 Down set: 95x8 Deads 3 week: 320x3, 340x3, 360x 5 (35lb plates used only for deficit) Yokes again (Spent that much time making it, I'm going to use it) 200x4, 290x4, 380x2x2x2, 290x4x4x4
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Post by jannellevdb on Oct 5, 2014 21:48:51 GMT -5
Sunday, September 28 at Brickhouse on GertrudeSquat 5/3/1: 140x5B; 160x3B; 180x8B (PR) Squat joker: 195x1B; 210x1B (PR!) Squat pyramid down: 180x1B; 160x3B; 140x5B Bench 5x5: 85lbs paused, superset with barbell rows Sides Picked up Devin's yoke (200lbs) and took 2 steps. One day I will have the guts for a longer stroll across the gym. Tuesday September 30 at Brickhouse on GertrudeFeeling tired from awesome squats Sunday. Squat 5x5: 135lbs no belt Bench 5/3/1: 75x5; 85x3; 95x7 (PR) Bench joker: 105x1; 115x1 (butt came up due to being tired from squats, but otherwise very happy about this) Slingshot Bench: 135x2,x1; 105x3P Friday October 3 at Brickhouse on Century - deadlift partyOverhead press 5/3/1: 60x5; 70x3; 75x2 Deadlift 5/3/1: 185x5 no belt; 215x3B; 240x2B (easy PR) Deadlift PR attempt 285lbs, then dropped it to 265. Couldn't budge either... Deadlift triples: 135; 155; 175; 195; 215belted; 235B; 255B for 1 rep; then did 185x3B to finish it off Then I was going to do light squats to loosen up...the following is what happened... Squat triples: 95, 115, 135B, 155B; 175B, 195B (PR) Squat: 215x1B (PR!!) Then an attempt at 225lbs but only got it halfway up. So squats are going amazing lately. The secret seems to be breaking with my hips (THANKS BROCK AND SUE) and sleeping more...so I guess it is bed time. Deload week coming up.
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Post by devinl on Oct 6, 2014 20:49:06 GMT -5
Sunday, September 28th I wasn't feeling great coming into this training session because we had been in clear lake for three days eating anything and everything we wanted. We brought our gym bags with us so that we could go straight to the gym on the drive back. It ended up going fantastic though. Squats 5/3/1: 250x5, 280x3, 315Bx5 PR! Jokers: 335Bx1 felt easy, 350Bx3 PR, 345 was my previous 1 rep. I was using squat stands, so I got a spotter and he touched the bar during my lift. Bench 5x5: 200x5p, x5p, x5p, x5p, x5p DB rows: 45x20x20x20 yoke: these were done fast for "cardio" 200x4x4x4, 290x4x4x4, 380x2x2x2, 470x2
Tuesday, September 30th Feeling very sore from Sunday so I decided to do pause squats as deep as I could go Squat 5x5: 225x5 (5sec pause), 245x5 (5sec pause), 275x5 (5sec pause), 225x5x5 (8 sec pause) Bench 5/3/1: 170x5, 190x3, 215x6 -I was ok with this because of how sore I was BB rows: 135x8x8x8 Just did the bare minimum today
Friday, October 3rd - deadlift party Another good turnout for the deadlift party, Mathew Bowen made the drive in from Brandon and managed a 10b (I think) PR with a 515lb deadlift. I worked up to a 480lb single for a 5 lb PR. I pulled 515 a little off the floor and puked in my mouth (not used to eating before the gym), I didn't really think I would get it. I was happy with this because I haven't pulled over 400 in 3 weeks. Then did 335x3, 355x3, 375x3, 395x3, 415x3, 435x1 and my hand started to hurt so I called it quits. Paul, Bowen, Jannelle and I thought it would be a good idea to squat at this point. Squats: 45lbsx5x5x5x5, 95x5, 135x5, 185x5, 225x5, 275x3, then started doing pauses, 225 x3 (5sec pause), 225x1 (15 second pause) Started doing Ab roller and glutes and bench and biceps and all that jazz
Two days later my abs were still sore
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Post by jannellevdb on Oct 16, 2014 7:59:41 GMT -5
Deload Week Sunday, October 5 at Brickhouse on Gertrude Run for 5 minutes Bench: 55x5p; 65x5p; 75x5p BB Row 65 for 5x5 Prowler about 35feet: 60lbsx1; 95x1; 70x1;1;1;1;2;2 Did bench and rows with very little rest, so that also felt a bit cardio-y
Tuesday, October 7 at Brickhouse on Gertrude Squat: 105x5; 125x5; 145x5 Good Mornings: 55lbs 5x5 with varying stances
Thursday October 9 at Brickhouse on Gertrude Everything felt like a million pounds. Interval Jog OHP: 45x5; 50x5; 60x5 Deadlift: 140x5(double overhand); 160x5 (OH); 190x5 Sumo Dead 135lbs: 5OH; 5OH; 5OH Slingshot Pushups – even these were awful
Bonus to bridge deload with the next week and limit the fatness of Thanksgiving Satruday October 11 at Brickhouse on Gertrude Squat: 95x5; 115x5; 135x5; 155x3; 170x1 Bench: 55x5; 65x5; 75x5; 85x3; 95x1p OHP: 50x5; 55x3; 65x1 Dead: 135x5OH; 155x5; 175x3; 195x1 BB Row 95lbs 3x3 Lat Pulls 3x5 Prowler 70lbs for 36’ 1; 3
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