Jenica's Strongwoman & PL Log

[jenica]

Thanks OM! The crazy thing is that this is actually a bump back in volume. I wasn't quite recovering well enough. So hopefully this will be the right balance to get those 1RMs up!

1/23/15
GPP day, ADD style
Morning session:
10 min amrap upper back (band pull downs & face pulls)
10 min amrap abs (planks & deadbugs)

Then went for a (brutal) massage and worked for the afternoon

Night session:
Spin bike
Warmup 3 min
intervals 16 min (8x 20s work, 1:40 rest)
Cooldown 5 min

Will do arms tomorrow. Have to go get bread and milk before the storm hits! Haha. But no, really, we need food. Turns out that powerlifters eat a lot :-)

[Oldman]

Lol. I can't believe that's a reduction in volume. Your workouts always freak me out.

[melody]

That is a lot of GPP!

[jenica]

Haha. Yes, lots of GPP. Part of the never-ending cut to 148.

1/24/15 Sat
Development week 1, day 3
Wasn't feeling well this morning- upset stomach & sinus pressure. Talked myself into training, glad I didn't waste the day.

Deadlift against bands: no belt, average bands
Work: 4x225 @7, 4x250 @8.5, 4x255 @9
Fatigue: 4x240 @8
I can see how these will help. I still hate then though. Wanted to barf throughout.

TnG bench:
Work: 4x142.5 @7, 4x147.5 @8.5, 4x150 @9
Fatigue: 4x142.5 @8
Getting my bench groove back

Pendlay rows:
Work: 9x115 @7, 9x120 @8, 9x125 @9
Fatigue: 9x120 @8

I struggled to find @8 today, but did better at reacting for the next set. No overshooting @9 today.

GPP:
Arm superset (8 min amrap, 4x)
EZ bar cable curls 10x60
Grenade tricep press downs 10x100

Intervals: 16 minutes, 8x
Prowler 55'x230, 250, 270,290,310(x4) 17-25sec
Rest 1:40
Short walk to cool down-- 3 minutes

[jenica]

1/25/15 Sun
Development week 1, day 4

Squat with belt:
Work: 4x250 @7, 4x260 @8, 4x275 @9
Fatigue: 4x260 @9
Wore my new SBD knee sleeves. Definitely a little extra pop out of the hole compared to my Rehbands. Squats felt good for the first time in months. Thought about breaking my knees first because I've been leading with my hips.

http://youtu.be/-Wq5GoU-hMw

CGB:
Work: 4x135 @7, 4x142.5 @8, 4x147.5 @10
Fatigue: 4x140 @8.5
Overshot top work RPE. Five pounds between @8 and @10?! Arg.

Press:
Work: 9x75 @7.5, 9x77.5 @9
Fatigues: 9x70 @9, 8x70 @10
Whatever. Pressing sucks.

GPP:
10 min amrap back, alternated (3 each):
Wide lat pull down 8x90 and
1-arm seated cable row 10/arm x40

10 min amrap abs superset (5x):
Weighted plank 30sec x25lb
TRX fallouts 10 x bw

8 min amrap arm superset (4x):
Barbell curls 10x45
Plate overhead tricep extension 12x25

[jenica]

1/26/15 Mon
Development week 2, day 1
Trained a day early due to an impending blizzard. Not quite recovered, but better than missing training. I'm moving competition bench to Thursday because my upper body is pretty sore.

Competition DL: belt, sumo
Work: 4x255 @7, 4x275 @7.5, 4x285 @8, 4x300 @8.5
Fatigue: 4x285 @9
My lumbar spine was really hurting last week, so I was being cautious-- stopped shy of programmed @9 since I'm not quite 100% yet. Decent work still. 4-5 min timed rest

Here's the top set:
http://youtu.be/2Dx6BiVYleA

3 count bench:
Work: 4x130 @7, 4x135 @8, 4x140 @9
Fatigue: 4x135 @8.5
Realized when I was done that these should've been triples. Oops. 4 min timed rest

303 tempo squat: no belt
Work: 7x135 @7, 7x165 @7.5, 7x185 @8, 7x195 @8.5?
Fatigue: 7x185 @8
RPE hard to judge on these. First time doing them. Glutes and hamstrings were lit up. 3 min timed rest

I went full-on RPE for the first time ever today. I usually calculate target weights and adjust as needed that day, but today I just walked in with my sets, reps, and RPE targets. Weird.

[jenica]

1/27/15 Tues
Snowed in, but still did GPP

Spin bike:
3 min warmup
16 min intervals (20s on, 1:40 off; 8x)
5 min cooldown

10 min amrap ab circuit: 3x
Planks and deadbugs

10 min amrap upper back: 7x? (Lost count)
Band pull downs and wall slides

No good options for arms, so will do those at the gym later

[Oldman]

Way to get the work in! Enjoy the snow!

[jenica]

1/29/15 Thurs
Development week 2, day 2

Competition squat: mono, squat bar, wraps
Work: 4x275 @7, 4x285 @8, 4x295 @9
Fatigue: 4x285 @9
So. Much. Better.
Top set:
http://youtu.be/QV7_rzORV30

Competition bench:
Work: 4x135 @7, 4x145 @8, 4x152.5 @10
Fatigue: 4x142.5 @9
Blerg. Bench is still sucking.

Wide bench (pinkies on rings):
Work: 7x125 @7, 7x130 @8, 7x135 @9
Fatigue: 7x130 @8.5

GPP: arm superset (8 min amrap): 4x
EZ bar cable curls 10x70
Grenade press downs 2x10x110, 2x10x100

I also entered a local USAPL meet on Feb. 21. My goal is just to hit a qualifying total for Nationals (which won't be a problem). My real focus of this cycle is a wrapped meet (RPS) on March 28.

[Lakshmi Meadows]

Awesome work Jenica... I love wraps
I thought I was told that by a friend who's the state rep for USAPL that you can't compete in another federation if you're going to nationals. Maybe it's Worlds. I'll find out becuase now I'm curious to know for sure.