Jenica's Strongwoman & PL Log Jenica's Strongwoman & PL Log - Page 202

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Thread: Jenica's Strongwoman & PL Log

  1. #2011
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    Jan 2012
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    That's a great workout, Jenica!

  2. #2012
    Join Date
    Feb 2012
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    Boston
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    Thanks OM! Luckily I woke up a bit after my post.

    11/15/14 Sat
    Still feeling under-recovered. We switched my lifting days around a few weeks ago (at my suggestion) and I don't think it's going to work. I'll see what Jordan has to say.

    Hip was feeling pretty good, back so-so, but better than it did on Thurs.

    Comp squat:
    Work: 1x280 @9, 1x260 @8, 4x245 @9
    Fatigue: 4x230 @9
    I was expecting 4x260 today, but I knew that wasn't going to happen after one rep. The 280 was over target RPE (again).

    Comp bench:
    Work: 1x165 @9.5 (PR), 4x152.5 @9
    Fatigue: 4x145 @9
    I'll probably get chastised for going over target RPE yet again, but I really wanted that PR. It was slow, but ok for how I feel.

    Press:
    Work: 7x85 @9
    Fatigue: 2x7x80
    Surprised myself on these.

    GPP: intervals, 10x (20 min)
    Prowler push 55'x320 (~20s)
    Rest 1:40 (x5) or 1:50 (x4)
    Lungs & legs were dead!

  3. #2013
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    11/16/14 Sun
    Felt better recovered today. I guess backing off the squat weight and volume yesterday served to auto-regulate. magine that :-)

    Comp DL (sumo):
    Work: 1x285 @8, 4x275 @8.5
    Fatigues: 3x4x265
    After how bad my hip felt pulling my last 2 sessions, I was a little conservative today. No pain today, which is awesome!

    TnG bench:
    Work: 7x135 @9
    Fatigues: 2x7x130

    Yoke bar squat: no belt
    Work: 7x195 @8.5
    Fatigue: 7x185

    GPP: 8 min each superset
    Superset 1: back, 4x
    Chins (16 reps total)
    Inverted rows (40 reps total)
    [chin PR in there-- 5 x bw]

    Superset 2: abs
    Hanging leg raise (32 reps)
    Weighted planks (2:15 total)

  4. #2014
    Join Date
    Jul 2011
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    3,660

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    Congrats on the chin PR! That's a fun one.

  5. #2015
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    Jan 2012
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    Quote Originally Posted by scteacher View Post
    Congrats on the chin PR! That's a fun one.
    Ditto on that!

  6. #2016
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    Feb 2012
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    Boston
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    Thanks teach & OM. Chins aren't on my usual talent list, so it was exciting :-)

    11/17/14 Mon
    GPP, mid-afternoon because that's when it fits today

    Back: 8 min amrap band rows
    Abs: 8 min amrap paloff press
    Intervals:
    20 min spin bike, :20/1:40 x10

  7. #2017
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    Feb 2012
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    Boston
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    11/18/14 Tues
    Headed into 3 weeks of 'specialization'. Massage last night helped loosen up my brick of an upper back.

    Squat w/chain: no belt
    Work: 3x240 +50 chain @9.5
    Fatigue: 2x3x225 +50 chain
    So freaking slow. Every rep was a grind. Something is definitely off with my squats.

    3ct bench:
    Work: 3x150 @9
    Fatigue: 2x3x142.5
    Felt good

    3 board CGB:
    Work: 3x165 @10 (fingertip help on last rep)
    Fatigues: 3x3x155
    Progress.

    Remedial squatting:
    bunch of sets x5x135
    This isn't the first time I've been in a squat funk, so I went after my usual suspects until squats felt right again. Squatting to a box did the trick to get me back in my hips and out of my knees. For some reason the box helps me find that position, but tubow does not. Now I'm looking forward to squatting again on Saturday :-)

  8. #2018
    Join Date
    Jul 2013
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    1,901

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    We'll aren't you Special (voice of church lady)
    Sorry...couldn't help myself.
    Could it be that you're trying to protect your hip so you overcompensated with your knees? I'm convinced that I was doing that the last two weeks and it got me in a heap of trouble when I really should have backed off the weights and given my hips the rest they needed.
    At least you're having some fun with chains and boards.

  9. #2019
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    Feb 2012
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    Boston
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    2,765

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    Quote Originally Posted by Lakshmi Meadows View Post
    We'll aren't you Special (voice of church lady)
    Sorry...couldn't help myself.
    Could it be that you're trying to protect your hip so you overcompensated with your knees? I'm convinced that I was doing that the last two weeks and it got me in a heap of trouble when I really should have backed off the weights and given my hips the rest they needed.
    At least you're having some fun with chains and boards.
    Always a special snowflake, haha.

    I think I got misgrooved trying to (unconsciously) protect my back. You know, since I'm stubborn when injured. Which you know nothing about :-)

    Should be all set now though. Just need to get back into practice of squatting properly now that the pain issues are mostly resolved.

  10. #2020
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    Feb 2012
    Location
    Boston
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    starting strength coach development program
    11/20/14 Thurs
    Mid-day at school weight room
    Switched my days around again, doing comp pulls during the week instead of the day after comp squats

    Comp DL (sumo):
    Work: 1x290 @8, 1x300 @9, 3x290 @9.5
    Fatigues: 3x3x275
    That's a whole lotta pulling. First 300 lb deadlift since my injury in June. Mental juju for sure, but NO PAIN. That deserves all caps :-)

    TnG bench:
    Work: 2x5x140

    BB rows (from floor):
    Work: 4x5x125
    SSB are supposed to go here, but they don't have one at school. This movement, swapped from my other pulling day, was programmed to be deficit SLDL, but those fired up my back pain last time, so I made an executive decision not to do them.

    Busted a move, done in an hour!

    It's a high carb day, so I can finally feed the parasite I've had all week, haha.

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