Jenica's Strongwoman & PL Log

[melody]

Your numbers are looking great!

[Leah Lutz]

Nice!!! Everything is getting right back up there!

[jenica]

Thanks guys. I'm really happy to be hitting heavy weights again. All of my lifts are roughly back to where they were when I got injured, so now it's time for progress!

11/30/14 Sun
Sumo block pulls: off 4 mats (3"), no belt
Work: 5x305 @9
Fatigues: 2x5x290
Also hit 2x290 during warmup

CGB:
Work: 5x140 @9
Fatigues: 5x135
Also hit 5x135 during warmup

Yoke bar squat:
Work: 2x5x205 @8,9
Also hit 5x200 during warmup

Ran out of time for GPP. Which is probably for the best because while this doesn't look like a lot, I'm pretty destroyed right now!

[Dani Wokanick]

That's awesome that you're getting your strength back after injury. Gives me hope!

[jenica]

That's awesome that you're getting your strength back after injury. Gives me hope!

Thanks Dani. There were times that it thought I was done and it sucked. Hard. Just keep trying to figure out your problems & good solutions for them.

12/1/14 Mon
GPP day
8 min amrap BB rows: 7x10x95
8 min amrap paloff press: 7x10/side
Spin bike intervals: 10x, 20 min (:20/1:40 protocol)

I slacked on GPP last week. Turning it around today :-)

[jenica]

12/2/14 Tues
A little under-recovered from heavy lifts this weekend. No matter, forces me to really use RPE.

Squat w/chain: no belt
Work: 3x240 +50 chain @9
Fatigues: 2x3x225 +50 chain
All really slow. Hard to get tight tonight.

3ct bench:
Work: 3x150 @9
Fatigue: 2x3x145

3 board CGB:
Work: 2x165 @10 (fail rep 3 ~1" off board)
Fatigue: 2x3x152.5
I hate overshooting. Warmup at 3x155 was @8, but I obviously guessed wrong with 165.

[jenica]

12/4/14 Thurs
Weird schedule this week, trained after work at the local gym. I was exhausted, starving, and annoyed at the bros, but had a decent night anyway. A good reminder to me to just go and get started when you feel shitty.

Comp DL (sumo):
Work: 1x300 @8.5, 1x310 @9, 3x295 @9
Fatigues: 2x3x280
Much faster off the floor than last week.

TnG bench:
Work: 4x5x135
A little light, but the bench was super narrow and awkward.

BB row (from floor):
Work: 3x5x135

~1:15 work time

[jenica]

12/5/14 Fri
Partial GPP
Got home late, totally beat, starving. Forced myself to do the most important (and most sucky) part of my GPP.

Intervals: spin bike
3 min wu
Interval x10 (:20 work, 1:40 rest)
10 min cd

Will do back and abs after lifting tomorrow or Sunday.

[Lakshmi Meadows]

What do you use as a target HR for your intervals? I have a lot of spin intervals in my near future.

[jenica]

What do you use as a target HR for your intervals? I have a lot of spin intervals in my near future.

I try to reach 160, but I'm usually in the 150s and totally sucking wind anyway. Down to under 110 by end of rest. My HR monitor needs a battery, so lately I've just been going by how much I can't breathe, lol.