Jenica's Strongwoman & PL Log

[jenica]

5/29/
Went for a short run yesterday because my husband wanted company. I am *so* not a runner...enough said.

Feeling pretty good, saw the chiro about 2.5 hours before lifting (not ideal). He confirmed that my thoracic spine was out of whack, but not egregiously injured. I’ve been feeling less pain everyday since the contest, so that’s what I expected. Elbow has been behaving again.

I've been good about rolling every day and moving more. I'm noticeably looser.

Squat:
Worked up to 3x195 (fail rep 4—grrrr), 4x5x195, 2x215 (punishment for the fail )
Felt fine one I got focused.

Deadlift:
Worked up to 2x3x225
These felt surprisingly hard. I realized after my workout that these were my first conventional pulls in over a month, so I guess I shouldn’t be so surprised.

Chins- neutral grip, toe on box
8x1xbw

KB swings: on the minute, 5 minutes
10x70lb

Its been really hot and humid, so I was a puddle by this point.
Nothing too exciting, but I recorded a few squats and deads: http://youtu.be/MNOKo8OdZs4
Ignore me squatting in a tank top…I forgot a t-shirt.

[jenica]

5/31/12
PVC, short dwu. Feeling good-- I've been keeping up so much better with sleeping & rolling.

Axle press:
Worked up to 2x3x85, 3x3x90, 2x90, 2x3x85

Bench:
Up to 3x5x115
Second week back to bench, feels good! Left elbow started hurting during though. Dug into my tricep between sets which helped some.

DB row/narrow push up
8/side x 50/ 6xbw X2
8/side x 55/ 6xbw

TGU:
3/side x 31lb X3

Prowler sprint: 75ft. each
10x180 (sled + 90)
Rest enough to just catch breath btwn runs

[jenica]

6/2/12
PVC, dwu. Still feeling good. Proper recovery is awesome!

Front squat:
w/u: 5x45,5x95,5x115
W/s: 3x3x135 (PR)
I was finding my work weight-- have never really focused on these.

Trap bar Deadlift:
Worked up to 3x5x275

Yoke/farmers medley: 60 ft each
360/140, 410/160, 450/160
2 drops on heaviest yoke, but my back doesn't hurt, so I'm satisfied. I realized too late that 160 is no longer enough for heavy work weight.

Push prowler: 70ft each, 1 min rest between each, turf
6x360lb
Pretty quick

Focused on my next contest-- end of July.

[jenica]

6/7/12
This week was a little messed up training wise. Today was my first lift of the week.

PVC, dwu

Squat:
Worked up to 3x205,3x225,1x245,1x265,2x0x277.5 (had to try for a PR!)

Bench:
Worked up to 3x5x120
Fine

Chins:
8x1xbw

Finisher conditioning circuit

I got vid of heavy squats and bench, but I left shortly after my workout and I'm still on the train. Worth it though- Sox won!!

[jenica]

6/9/2012
catch up training day. This week was totally weird thanks to my dissertation defense this week. Thankfully, I'll only have to defend my dissertation once in life, so I guess its ok

deadlift:
worked up to 3x205, 3x225, 2x1x265, 0x265, 1x225
totally fried my low back on the heavy singles, couldn't get a third. 225 barely went up after!

overhead: strict to push press to split jerk as the weight got heavier
worked up to 1x120, 1x125, 0x130, 1x130, 0x135, 1x135, 0x135, 1x130
these were a bit hit or miss. didn't get under the bar fast enough on the misses

somehow, those two things took forever and I had very little time left before the gym closed for the day.

so...heavy prowler to finish me off.

2x 75ft x 450lb (sled + 8 plates) upright handles
2x 150 ft x 450 lb upright handles down, lowest handles back. this was evil.

I also went for a 5-ish mile hike on Friday, some steep ascent and descent, and a 3 hour paddle in the canoe yesterday. I’ve really missed doing low key outdoor activity…but now I have time to do it again, which is fantastic.

[Staci Rudnitsky]

There really is nothing quite like being active, outdoors, with no pressure. Glad you have more time for it now!

[Gillian Mounsey]

That is great to hear that you have time to do the things you love now. I can only imagine how accomplished you feel having your dissertation behind you. That is truly incredible. What is your topic?

Will your next contest be similar events?

[jenica]

Thanks ladies. My next contest has different events. Looks like I'll be competing as a heavyweight again and it's a heavy contest, so I have work to do! Viking press, car deadlift, yoke/blob/frame carry medley, crucifix hold, and monster truck pull. That last one should be a blast!

My dissertation is about how plants respond to changing environmental conditions-- climate and land use conversions. Applications are climate change adaptation and forest conservation policy. Yep, I'm a nerd

[melody]

A monster truck pulling nerd!

[jenica]

6/11/12
Feeling good.

Push press:
Worked up to 1x115, 3x102.5

Upper body circuit, 2x thru
Push ups
Inverted rows
BB bicep curls
Band press downs

Prowler: light & fast
8x 75ft

6/12/12
Early training session- traveling for a few days and had to get it in before I left.

Deadlift:
Worked up to 3x225 +40lb chains
This was hard.

Squat:
worked up to 3x5x185
Moderately heavy, but not straining per my instructions

Lower body circuit, 2x thru
KB swings
Hypers
Plank
Lunges

Sled/prowler: 80ft each, 4x thru
Sled: rev drag down/fwd pull back
Short rest
Sprint prowler down
Short rest
Sprint prowler back
Short rest
Repeat

This kicked my ass. And I liked it (once it was over!)

Now just sitting in the airport, feeling relieved I have until Thurs. afternoon to recover