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Thread: Funky Cold Medina Gainz

  1. #1
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    Default Funky Cold Medina Gainz

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    Hola, Lifting Amigos.

    My name is Emily. I am a Physiotherapy student, in the final year of my DPT program. I competed in two novice powerlifting meets earlier this year. I really enjoyed these experiences. I now want to train for a sanctioned meet. In this space I will log my intermediate progress using the Texas Method. I am finishing up my LP on all lifts other than squats; I expect to adjust the program accordingly as progress stalls.

    As I am an Antipodean, all units used are metric, and credit to future gainz must be shared with Vegemite- the premium, and delectable, yeast extract of goddesses. That, and Funky Cold Medina.

    Age: 26 years
    Sex: Female
    Height/Weight:1.64m/65kg
    Previous Training: Emily's LP 2.0
    Diet: Funkycoldmedinagainz'''s Food Diary | MyFitnessPal.com
    Video Log: https://www.youtube.com/channel/UCB3...63fFVEnxiLiUuQ

    Program:
    Day 1: Monday/Tuesday
    Squat 5x5 @ 90% of Day 3 VD
    Bench 3x5 LP
    Deadlift 1x5 LP
    Chins (Weighted) 3x5 LP

    Day 2: Wednesday
    Squat 2x5 @ 80% of Day 1 RD
    Press 3x5 LP
    Power Clean 5x3 LP
    Chins (Weighted) 3x5 LP

    Day 3: Friday
    Squat 1x5 ID
    Bench 5x3 LP
    Deadlift 2x5 @ 90% of Day 1
    Chins (Weighted) 3x5 LP

    Saturday
    Chins (Bodyweight) 3 sets
    Prowler 20s on/ 140s off x 8

    As always, feedback, constructive criticism and suggestions are most welcome.

  2. #2
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    Default Week 1

    Viedo Log: https://www.youtube.com/watch?v=ftOL6Kf4ZPY


    Tuesday 8/9/2015
    Squat
    5x5 @ 74kg

    Bench
    1x5 @ 53kg *PR.
    2x4 @ 53kg

    Deadlift
    1x5 @ 116kg

    Chins 3x5 @ 5kg *PR

    Wednesday 9/9/2015
    Squat
    2x5 @ 58kg

    Press
    3x5 @ 32kg *PR

    Power Clean
    2x3 @ 57kg *PR
    1x1 @ 57kg
    2x0 @ 57kg

    It didn’t take long to realize that these will be problematic if my volume day is Tuesday. Logistics with classes means that sometimes I will need to lift on Tuesday. I will lower the weight for power cleans on these occasions. On the plus side, we have a two-week mid-semester break right now, so I can utilize the Mon/Wed/ Fri schedule.

    Chins 3x5 @ 5kg

    Friday 11/9/2015
    Squat
    1x5 @ 82kg. These were tough. Reviewing the video footage, I can see the last few reps I need to push my knees out a bit earlier, and stay in my hamstrings.

    Bench
    5x3 @ 54 kg *A (grindy) PR.

    Deadlift
    2x5 @ 104kg. I need to squeeze my chest up more before each rep, and hold my shape.

    Chins 3x5 @ 5kg


    Saturday 12/9/2015
    Prowler 10kg, 20s on/140s off x 8
    Chins 3x8 @ BW

  3. #3
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    Default

    hey Emily, welcome to the intermediate section. Looking forward to your progress using TM.

  4. #4
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    "As always, feedback, constructive criticism and suggestions are most welcome. "

    Change to Marmite.

  5. #5
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    Default


  6. #6
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    Default

    Quote Originally Posted by Tom Campitelli View Post
    "I said do you speaka my language"

  7. #7
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    Quote Originally Posted by RugbySmartarse View Post
    "I said do you speaka my language"
    He just smiled and gave me a Marmite sandwich.

    Apologies for cluttering up your log, this must stop.

  8. #8
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    Quote Originally Posted by RugbySmartarse View Post
    hey Emily, welcome to the intermediate section. Looking forward to your progress using TM.
    Cheers Rugby. Give us a heads up if you are in at the Shire again

    Quote Originally Posted by SJB View Post
    Change to Marmite.
    Quote Originally Posted by JC View Post
    Change to actual edible foodstuffs. Also, skrong title.
    Quote Originally Posted by Tom Campitelli View Post
    Quote Originally Posted by RugbySmartarse View Post
    "I said do you speaka my language"
    Quote Originally Posted by SJB View Post
    He just smiled and gave me a Marmite sandwich.
    There appears to be dissent regarding the supremacy of Our Dear Vegemite. Marmite?! Luckily, these are easily settled using the complex and nuanced judicial system of Australia.

    the-simpsons-bart-vs-australia_422_22335.jpg

    Now, as those wordsmiths Men at Work put it:
    https://www.youtube.com/watch?v=XfR9...outu.be&t=1m7s

    Quote Originally Posted by King of the Jews View Post
    Sheena was a man...damn that funky cold Medina.
    That Medina's a monster.

    Enough 80's for one day. Carry on

  9. #9
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    Quote Originally Posted by Emily View Post
    Cheers Rugby. Give us a heads up if you are in at the Shire again
    I probably need to come do some sessions with Peter - my squat is going to shit, and he's the closest to an SS coach we have I guess. I'm doing a big construction job in the Shire so I should be down more frequently over the next few years
    Enough 80's for one day. Carry on
    never

  10. #10
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    starting strength coach development program
    Quote Originally Posted by RugbySmartarse View Post
    I probably need to come do some sessions with Peter - my squat is going to shit, and he's the closest to an SS coach we have I guess. I'm doing a big construction job in the Shire so I should be down more frequently over the next few years
    That's a good plan. I have the highest regard for Peter, and have no doubt he will help you out. Are you still planning to lift in the Sydney Cup?

    Week 2

    Video Log: https://www.youtube.com/watch?v=nAyHkYLhfSg

    Monday 14/9/15
    Squat
    5x5 @ 74.5kg

    Bench
    2x5 @ 54kg *PR
    1x4 @ 54kg

    Deadlift
    1x4 @ 118kg. Just too heavy on the day.

    Chins 3x5 @ 6kg *PR

    Wednesday 16/9/15
    Squat
    2x5 @ 58.5kg. I don't know that I've ever been so sore. Dat 5x5 rep scheme.

    Press
    3x5 @ 33kg *PR. However, my timing is off. I seem to delay pressing the bar off my chest, thus negating the help of the layback.

    Power Cleans
    2x3 @ 57kg
    1x0,1x3 @ 57kg
    2x2 @ 57kg
    1x0 @ 57kg

    These were pretty horrible. I noticed three things:
    1. When I miss reps, my elbows are practically vertical. I need to turn them up faster.
    2. When I miss reps, my body jumps forward. I need to think ’jump back.’
    3. I lose thoracic and lumbar shape as the bar leaves the floor. I was quite sore from Monday's efforts; a 5kg deload is in order for week 3. This will also allow me to work on the above points.

    Chins 3x5 @ 6kg

    Friday 18/9/15

    Squat
    1x5 @ 83kg

    Bench
    5x3 @ 55kg. *PR. I was pretty chuffed, as this was my meet 1RM in June.

    Deadlift
    2x5 @ 107.5kg

    Chins
    3x5 @ 6kg

    Saturday
    Chins (Bodyweight) 3x9 *PR
    Prowler +10kg 20s on/140s off x8. I may or may not have ended up keeled over, out the front of the gym, gasping for oxygen.

    I have a novice meet this Saturday. Perhaps the timing is not ideal, having only just started the TM. However, I had already entered, under anticipation of continuing my LP a little longer. No matter- it will be fun, and another good chance to lift under competition rules. I got called twice last meet for two silly mistakes- not waiting for the rack call in the squat, and letting go of the bar early on the deadlift. So, my goal is to get 9 clean lifts.

    I plan to train as normal this week for Day 1 and Day 2, and consider the meet my Day 3. Next week, I will repeat this week as normal.

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