pokie1313's Geezelle log

[pokie1313]

3/13/2015
"1" week of 531, press day
76 lbs
4x2
1x6 (AMRAP the last set, a PR, feeling like a beast today!)

Assistance:
Dips: 2 sets of 3
Chins: 2 sets of 2; 2 sets of 3
Pull ups: 2 sets of 3
Pause squats, 125x5x3

Female, born 1967, right after the summer of love.
~200 pounds, 5'9"

I have been creeping on the forum for a long time and decided to post my log here, having a great day today.
Running a beyond 531 program since fall of 2014. I do 5 sets across (3 sets for DL) instead of AMRAPing, although sometimes on the "1" week I will AMRAP the last work set. So, my five week is 5x5, three week is 5x3, and 1 week is 5x1 but because I started with super low training maxes (coming back from injury) right now my "1" week is actually sets of 2, plan to drop to 1's eventually. I haven't had to deload yet on this program since October 2014.
Regular conditioning work is sprints/interval running, biking, kettle bell swings and stair climbs. In the summer I swim too.
My training goal is to one day be a high functioning Old Woman.
Sups: Whey, BCAA, b-Alanine, Creatine and Curcumin

Started training SS in 2012, found The Book while exploring CrossFit and abandoned CF immediately.
Have been a runner for 20 years, but backed off in the last year or so and now focus on just running my favorites (intervals/sprints). Also I bike and swim, but I don't train those.
Ran the SS model for a couple of years with a bazillion resets for form due to a shitty back (lumbar) and it just took forever to free up my hips after 20 years of running!
Ran basic 531 through 2014 most of the year just in maintenance while healing from a foot stress fracture caused by fucking with my running form which didn't need to be fucked with, after brazenly violating the First Law of Automechanics: If it ain't broke, don't fix it. Sigh.

[pokie1313]

3/15/15

5's week squat day, training max 175 lb.
150x5x5

Assistance:
Power cleans ascending sets of 3 reps, 65x1, 75x1, 80x2, 85x2
Dips, 2 sets of 3
RDL, 135x5x5

[vanslix]

Welcome out of the shadows!

[pokie1313]

3/16/15

5's week, bench press, training max 125 lbs.
106.5x5x5

Assistance:
Chin ups, 2 sets of 2, 2 sets of 3
Pull ups, 2 sets of 3

[pokie1313]

3/18/2015

5's week DL day, training max 205
175x3x5

Assistance:
Squats, 135x5x5
Hang snatch, doubles, 55x1, 65x2, 70x2

[old guy]

welcome - nice lifts.

[pokie1313]

3/20/2015

5's week, OHP, training max 85 lb.
72.5x5x5

Assistance:
Pause squats, 135x3x5 (5 sets, three reps per set)
Dips, 2 sets of 3
Chins, 2 sets of 2, 2 sets of 3
Pull ups, 2 sets of 3

The pizza I had for lunch was an annoying workout partner.

[pokie1313]

3/22/15

3's week, squat day, training max of 175 lbs.
160x3x5 (5 sets of three reps)
minimum 5 minutes rest between work sets

Assistance:
Good mornings, 80x5x5
Power cleans from the hang, triples, 65x1, 75x1, 80x2, 85x2
Dips, 2 sets of 3 reps

3 short easy sprints in my back yard

Taking meloxicam and lifting with lateral wedge in rt foot trying to knock out peroneal tendon issues.
I really should not drink wine. Man I love the taste but it sure does make me feel ill the next day.

[pokie1313]

3/24/2015

3's week, BP, training max 125 lbs
112.5x3, 5 sets

Assistance:
Chins, 2 sets of 2, 2 sets of 3
Pull ups, 2 sets of 3

[pokie1313]

3/25/2015

3's week DL, training max 205 lbs.
185x3x3, 5 minutes rest between sets

Assistance
Squats, 135x5x5
Power snatch from hang, doubles, 55x1, 65x2, 70x2