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Post by jannellevdb on Oct 18, 2014 10:50:48 GMT -5
Sunday, October 12 (Thanksgiving) at Brickhouse on GertrudeSquat 5/3/1: 150x5B; 16x5B; 170x7B Bench 5x5: 85x5; 90x5;5; 85x5;5 BBRows 3x10 of 75lbs superset with... Slingshot bench: 115x5P; 125x3P;2P (quickly chalked up my back between those because I was slipping really bad) then a much nicer 125x5P Prowler 70lbs for 2 widths of the gym (65'-70’) Then I carried around the unloaded trap bar for 2 minutes over and around gym equipment while I waited to spectate a ridiculous deadlift rep challenge. Wednesday,October 15 at Brickhouse on GertrudeMonday was Thanksgiving Dinner #2, Tuesday Devin and I went to a concert so by the time Wednesday rolled around we were both itching to lift. Walked from work to the gym (2km) Squat 5x5: 170lbs belted. That’s gotta be a PR for 5x5 Bench 5/3/1: 80x5P; 85x5P; 90x10 (first 5 paused); 100x1P; 110x1p;1p (THAT’S 2 PAUSED SINGLES AT 50KG!! Pretty sure that's the first time I've benched 110 at all. Form felt awesome, butt never left the bench. Hoping to hit it again at 17th Wing for a meet PR!) BBRows 5x5 of 95lbs (note to self, do more weight next time) Sides, abs and lat pulls Thursday I curled in my mom’s rec league Left elbow was feeling real wonky, hips tight, muscles sore...pretty much just spent the 2 hours trying to loosen up and not injure myself. We won. I played pretty average. Friday October 17 at Brickhouse on CenturyNot enough sleep this week. I was exhausted and did not want to be anywhere but the couch. OHP 5/3/1 with a thicker bar: 50x5; 55x5; 65x5 (half on my toes since the floor was sloping backwards. It was uncomfortable.) Deadlift 5/3/1: 195x5 no belt 1” deficit; 210x1B 1” deficit, stopped my set to fix the music then I couldn’t get it off the ground again. So that was awful. Haven’t had a day like that since at least before(at?) Power in the Parkland. I was hoping to get some sumo deads and/or pinpulls too. I’ll just have to get back on the sleep so I can get back to destroying PRs.
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Post by Devinlafer on Oct 19, 2014 12:15:43 GMT -5
Sunday Oct. 12 Squat 5/3/1: 255x5b, 275x5b, 295x9b PR! Bench 5x5: 205x5px5px5px5px5p db rows: 50lbs x20x20x20 ab roller Sides: 80lbs x8,x8x10 I also did high pulls, smith machine rows, shrugs, biceps, triceps and pushups
Wednesday Oct. 15 Squat 5x5: 290x5bx5bx5bx5bx5b Bench 5/3/1: 175x5p, 185x5p, 195x10, 225x1p, x2p, x1p Sides, Ab roller, lat pulls, pin pulls and biceps
Friday Oct. 17 OHP 5/3/1: 90x5, 105x5, 120x5, 95x10 I wanted to do squats again and work up to a heavy triple. I only got to 315x3, it felt heavy but not too bad. Deads: 195x5x5, 210x5 Didn't get to do my deadlifts or any accessories today, will probably do it Sunday after squats and bench
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Post by McLifter on Oct 20, 2014 21:17:31 GMT -5
Sleep is all so important! It was good that you acknowledged this and didn't beat yourself up too much. Remember there will be good days and bad days in the gym, the important thing is to keep showing up and working hard while you are there.
Brock
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Post by jannellevdb on Oct 27, 2014 11:51:32 GMT -5
Sunday Oct 19 at Brickhouse on GertrudeDid more warmup/mobility than usual. Made squats feel weird. Down a second notch on my belt since starting to cut for the meet. Was really excited about this because it meant I wouldn't have to use Devin's belt for deadlifts anymore. Squat 5/3/1: 160x3B; 170x3B; 180x5B then 2B Squat More: 160x3B Bench 5x5: 90lbs all paused BB Rows (between bench sets) 95lbs 5x5 Sides and abs Sumo dead 135x5oh; Snatch grip dead 135x5 Tuesday Oct 21 at Brickhouse on GertrudeLots of powerlifters at the gym that day and even more working on squat and bench. Squat 5x5: 175belted (for another 5x5 PR) Bench 5/3/1: 85x3P; 90x3P; 95x10 (PR) Bench Joker: 100X7(PR) BB Rows 100lbs 5x5 super set with sides Abs superset with latpulls Thursday Oct 23 more curling. Friday Oct 24 at Brickhouse on CenturyDeadlift 5/3/1 from 1" deficit: 210x3B; 220x3B; 235x5B (PR-and from a deficit!) Deadlift Joker: 245x1B Deadlift more: 225X1B; 205x3B; 185x5B;5B OHP 5/3/1 (with belt for the first time ever): 50x3B; 60x3B; 70x5B Sumo dead (between OHP sets) 135x8BOH;8BOH; 155x15B (sumo rep PR)
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Post by devinl on Oct 27, 2014 20:10:59 GMT -5
Sunday, Oct 19th
Squat 5/3/1. 275x3B, 290x5B, 305x7B PR! Bench 5x5: 215x5x5x5x3 First rep paused DB row: 55lbs x20x20 deficit Deads: 315x5, 330x5B, 350x3, 350x5B, 350x1B, 400x1B AB roller, DB sides, DB OHP sets of 10
Tuesday, Oct 21st
Squat 5x5: I really wanted 315 for 5x5 despite doing squats, bench, deads and ohp 2 days earlier. I got 315 for an ugly set of 5, one set of 3 and one set of 1.
Bench 5/3/1: 185x3, 195x3, 210x8PR! Decided to do paused Jokers: 225x2 paused, 235x1 paused and 265x3 with the slingshot. BB rows: 145x12x12x12
I wanted to do all four lifts again today because I felt like it.
Sumo deficit Deads: 135x10x10x10, 225x7, 325x3, 375x3 x3conv.
BB OHP: 55x5, 65x5, 75x5, 85x5, 95x5, 105x5, 115x5, 125x3
Ab roller
Friday, Oct 24th
Deficit deads: A couple months ago I failed 500 twice 3/4 of the way up so I feel like I need to work on the lockout. I can't pin pull over 225 so I'm going to pause all my deadlifts at lockout and squeeze everything. 330x3, 350x3, 370x3 paused final rep until failure.
OHP: 100x3, 110x3, 125x4 (fatter bar) Push Press: 135x3, 155x1x1x1x2.5 (I suck at these)
Snatch grip deads: 185x5, 210x3, 225x3
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Post by jannellevdb on Nov 4, 2014 12:50:43 GMT -5
Sunday Oct 26 at Brickhouse on GertrudeSquat 5/3/1: 150x5B; 170x3B; 195x1B It was actually supposed to be 190 but I messed up counting the plates. Ended up going back and re-warming up with 135 and 165. Squats 2nd attempt: 190x3B; 200x1B; 210x1B; 220xso close... Squats Paused at Parallel 135x3B,3B,3B Bench 5x5 (superset with 75lb BB rows): 90x5; 85x5,5,5,5 135lb double overhand deadlifts: 5conv, 5sumo, 5conv, 3sumo and the barbel fell apart. RIP. Tuesday Oct 28 at Brickhouse on GertrudeSquat 5x5: 165x5B; 190x5B (PR because I was determined); 165x5B,5B,5B Bench 5/3/1: 80x5P; 90x3P; 100x10(PR) 110x3(PR) 120x1, 1 (PR!! ) Slingshot Bench 135x3,3 DB Rows 30lbs 3x8 per arm Friday Oct 31 at Brickhouse on Century (deadlift party)I hadn't been planning on attempting a 1RM and was just going to do my regular programming and then the 3 game.. but then I just wasn't feeling too motivated. Worked up in bigger jumps than I'm used to. I think I will stick with the 20ishlb jumps in the future. I did unknown amounts of: 135/185/205/220/245 and put my belt on sometime during the 185s. 245 gave me some stomach pain but I still decided to give 280 a tug. No good. Tried it without a belt.. wasn't gonna happen. Beltless Triples: 135/155/175/195/215/235 (probably a beltless PR) Sumo dead 185 for 5 singles and conventional for 1 So both Sunday and Friday started off like they were going to be bad days but I ended up getting a lot of work in and a couple PRs!
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Post by McLifter on Nov 4, 2014 21:23:34 GMT -5
Nice work!
McLifter
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Post by jannellevdb on Nov 8, 2014 12:33:17 GMT -5
Thanks, McLifter. I'm looking forward to going for a new meet PR or 4! The tips from you and Sue helped so much. We also bought a percussive massager that has worked wonders! -------- Well if it weren't for the upcoming competition, this week would have been a deload week. I like to start a deload 2 weeks out from competition, then have a week of getting back into the groove leading up to the big day. Sunday Nov 2 (Gertrude) - day after Halloween party...
Squat 5/3/1: 160x5B; 170x5B; 180x5B (Not close to a PR but I was really happy with how I battled for this one.) Bench 5x5 95lbs Tuesday Nov 4 (Gertrude)
Squat 5x5 155 with belt Bench 5/3/1: 80x5; 90x5; 95x8 (would have been a PR last time I repped it out 2 weeks ago... but I got 10 that time...) Friday Nov 7 (Gertrude) First regular deadlift session with the new bumper plates! OHP 5/3/1: 50x5; 55x5; 65x1,5 (quick rerack) - After the comp I think I will put more emphasis on my OHP for a while. Dead: 205x5B; 215x5B; 230x6B (PR) Lat pulls: 3 sets of 7 fairly heavy. - haven't done any pullups in a while. Should see if I still can Kind of sped through this one, but happy with how it went! So I tried to take it easy and do the minimum this week because I am tired but my training maxes are all getting to be really high so it was still a difficult week. Year end goal update: (goal / max lifted to date) Squat: 220 / 215 Bench: 125 (or bodyweight) / 120 (at around 128...) Dead: 275 / 275! OHP: 95 / 90
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Post by jannellevdb on Nov 16, 2014 15:13:37 GMT -5
Deload Week... Sunday Nov 9, GertrudeJog 5 min, twice Squat 95x5; 115x5; 135x5B - belted up because it's so close to the comp Bench 70lbs 5x5 paused DB rows 35lbs 3x3 Tuesday Nov 11, GertrudeJog 10min (possibly the first time I've gone over 5 minutes in a year) Squat 135lbs 5x5 - 2 sets without belt, 3 with Bench 50x5P; 60x5P; 70x5P BB Row 75lbs 5x5 (with bumper plates! first time using large plates for these) Light lat pulls 3 sets of 8 Friday Nov 13, GertrudeJog 15min (and it wasn't even hard) OHP 50lbs 5x5 Deadlift 120x5; 150x5 - these both felt fantastic form-wise; 175x5 loose belt and then a bunch of singles for form since the belt threw me off I think I've got my numbers picked and I weighed in at 56.9kg Saturday morning, so I should be on track to make weight at 57kg. One week out...
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Post by jannellevdb on Nov 24, 2014 18:26:21 GMT -5
Sunday November 16 (Gertrude) - One Week Out Squat 170x3B; 190x1B, 1B, 1B (it was supposed to be 180x3, but I put the wrong plates on and didn't notice until after) then I failed 180...then I did 4 sets of multiple reps at 135 and then 2 singles at 155 Bench 90x3p; 95x3p; 100x3, 1p Deadlift 215x1B; 230x1B; couldn't budge 245 Then a bunch of sumo and conventional deadlifts at 95lbs I always have a rough time coming of a deload so as bad as everything felt I knew it was just the day.
Tuesday November 18 (Gertrude) Squat 135x3B; 155x2B; 185x1B Bench 45; 55; 65; 75x3; 85x1p; 100x1P Deadlift 135; 155; 185x1B
Friday November 21 (Gertrude) Squat 45; 65; 95; 115x1B; 135x2B; 155x1B; 175x1B Bench 45; 55; 65; 75; 85x1P Deadlift 95; 115; 135x1B
Doing all 3 lifts leading up to the meet like this was different for me but I liked it. Deadlift form had been feeling really weird/inconsistent for the past couple months (mostly from going down 2-3 belt notches I think) and by Friday it was feeling amazing.
Sunday November 23 - 17th Wing Meet Weighed in at 56.6kg (success!) Squat: 87.5 95 100 Bench: 45 50 52.5 Deadlift: 110 117.5 127.5 Total: 280 Wilks: 326.70
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Post by McLifter on Nov 28, 2014 9:47:43 GMT -5
You did very well and set some new Provincial Records in the process! Congratulations Jannelle!
Brock
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Post by jannellevdb on Nov 30, 2014 16:58:37 GMT -5
Thanks!
2 trips to the gym this week, with no plan going in...
Tuesday November 25, 2014 (Gertrude) OHP: 45x3; 50x3; 55x3; 60x3; 65x3; 70x3; 75x1; 60 for 5x5 BB Row 85 for 5x5 Lat pulls 3 heavy-ish sets of 5ish reps Squat 55 for 5 sets of 20 Calves: 5 sets of 10 (paid for this one the rest of the week...) Bicep Curls/Upright Rows: at weights heavier than warmups
Friday November 28, 2014 (Gertrude) OHP: 50x5; 55x5; 60x5; 65x5; 70x3; 75x1; 80x1; 65 for 5 sets of 3 Front squat 65 (between OHP) 1; 1paused; 5paused (I believe those are all PRs) Squat: 95x3; 115x3; 135x3; 155x3; 175x3 (all beltless) BB row 75x5,5,5 Sumo dead 125 (during BB row) 5,5,5 (double overhand) Snatch grip dead 125x1 to walk it back to the cage.
Coming soon: more focus on overhead press, more front squats (maybe), less belted stuff, more snatch grip deads, more deficit deads....
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Post by jannellevdb on Dec 11, 2014 23:53:12 GMT -5
Posting 2 weeks, minus tomorrow. Nov 30, Gertrude
Squat 5/3/1 : 145x5; 150x5; 160x5 Bench 85x5,5,5 - form varied wildly, even between reps... DB Rows Note: BAD DAY Dec 2, Gertrude
Jog Squat 5x5 160 OHP 5/3/1: 50x5; 55x5; 65x6 Paused front squats (PFS) during OHP: 50x5; 55x5; 65x6 BB row 80x8,8,8 Slingshot bench:95x5; 135x2; 115x3,3 Note: GOOD DAY Dec 5, Century
Bench 5/3/1: 80x5p; 85x5p; 90x5p; 100x1p - note: forced out knees and seemed to work...need more consistent hip mobility though Deadlift 1" deficit: 175x8 Pin pull (top of knee cap) 200x3,3; 235x2,2,3 - also, I made it up to 185 double overhand! Stiff leg dead: 85x10,10 First time with the thicker bars since Halloween. Felt good, but hands were so done and bench was hard. Dec 6, Gertrude (extra)
Trap bar + 30lbs x length of gym: 2,2,2,2,2 (hands so tired from deadlifts) Picked up the yoke a bit but was too sore Jog pretty fast for 5 minutes, twice Squat 65x8(to pins at parallel), 8,8 (both regular aka super deep...) Dec 7, GertrudeJog, skip Squat 5/3/1: 150x3; 160x3; 170x3 Bench: 85x5; 90x5,5,5,5 DB Rows Squat 85x10 Dec 9, GertrudeJog Squat 5x5 165 - beltless 5x5 PR OHP: 55x3; 60x3; 70x4,3 Pause front squats (during OHP): 55x8; 60x8; 70x10 (PR) Squat 105x20 (PR) BB Row 85x8,8,8 Sides (standing and leaning sideways over and over again with a plate) Program changes: Swapped 5/3/1 OHP and Bench days, substituted 5/3/1 deadlifts with CUBE method deadlift progression. So now we are going 5x5, 5/3/1 and the Cube at the same time. Triple the gains? Bench butt issue: competition bench is lower and much grippier than I train on so I am now modifying the gym setup for my use so I can figure something out Deadlift party tomorrow night (after I finish bench, of course). Hopefully it goes well!
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Post by McLifter on Dec 12, 2014 23:30:45 GMT -5
I would caution about mixing up your training too much. If you have found something that is working for you then use it until you stop making gains - then make your adjustments. You had a period of gains followed by a plateau and then you improved again. Take a good look at what worked and keep that and discard or modify the training exercises that did not work. Keeping a log helps as well as your results to mark your progress.
Brock
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Post by Ed on Dec 13, 2014 11:27:05 GMT -5
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