Melody's log

[melody]

Due to several requests I'm going to finally make a log here.

The stats:
Female, 29, Taurus with a Gemini rising.
5'4"
130 lbs.
Training for powerlifting. Right now my short-term goals are a 2 plate squat, a 1 plate bench, and a 250 lb deadlift. Would like to get over 100lbs overhead sometime soon too. Fun irrelevant-ish goals are 5 chins, a pull-up or two, and a full split all the ways.



Started my first cycle of 5-3-1 tonight. I didn't use my 1rm-5% for a squat starting weight. my true 1rm is 185, my "I know I can walk in to the gym on any day and hit it for a single" is 175. 175-5% is 166 and the weights that gave me were too heavy for my 5's week, so I started with percentages of 160 which seemed to work pretty well today.
I did:

Squat
2x5x45
1x3x75
1x2x95
1x1x115
1x5x120 felt too easy
1x5x130 also felt easy
1x7x135 not sure if I could have done more. The last one felt very challenging and I didn't want to have to dump the weight on the pins if I missed.

Powerclean
1x5x65
1x175 my lower back did a weird thing and felt kind of icky after this one so I skipped PCs.

Prowler sprints
6x1x50 meters with 90 lbs on the prowler. Alternated the tall handles and the low handles.

lots of stretching/rolling, which I do every time I train. Right leg splits I used the 3 inch step, left went all the way straight and flat. Lots of scorpion stretches made my low back feel much better.

[Matt Reynolds]

Glad to see you started this!

[Corrie]

Cool stuff. Is that a typo on your second powerclean set? I'm guessing you meant 1x1x75?

[melody]

Yes it is. That "x" sure changes things.

[Corrie]

Yes it is. That "x" sure changes things.

Totally. I was thinking you either have a terrible squat or a godly powerclean if you're cleaning that weight

[melody]

12/8

Bench
2x5x45
1x5x65
1x5x70
1x10x75

DB press 3x6x20#
Lying DB skullcrushers 3x7x15#DB
EZ bar curls 3x10x30#
DB rows 3x10x40

My arms looked so awesome when I left the gym today.

[jenica]

And hardly a virtual smile for the PR. I'll be happy for you

[Michele Knaub]

wonder if you can talk about pressing and benching on the same day... what's the rationale there?

[melody]

wonder if you can talk about pressing and benching on the same day... what's the rationale there?

I do light benches or presses as accessory work, but I also don't follow my program exactly and I do whatever feels good sometimes. I've been pressing off of pins in the rack after my bench days lately to work through a sticking point that I have.

[Gillian Mounsey]

Congrats on the PRs! Nice work! I bench and press on the same day as well.