Jenica's Strongwoman & PL Log

[jenica]

1/23/16 Sat
Development week 2, day 3
Press: Up to 3x5x92.5

Chins: 15 reps done as 6x2, 3x1

Incline bench: up to 3x5x95

Limited time today, so that's all.

1/24/16 Sun
Development week 2, day 4
Finally went to a local powerlifting gym today. It's small, but they're nice guys (and yeah, it's all guys). A mix of geared and raw lifters.

Competition squat:
Up to 4x225 @7, 4x235 @8, 4x245 @8.5, 2x4x235 @8, 8.5
Walked out of mono, no safeties, felt weird to float out there

Slingshot bench:
Up to 3x165 @6.5, 3x180 @7.5, 3x190 @10, 3x180 @9
Strange jumps/RPE today

Conventional block pull:
Up to 6x225, 6x245
Strange pains in my back/glutes, so called it here

Chest supported row:
Up to 3x10x45

The equipment in our garage is a lot nicer, but we'll probably try to train here on the weekends, at least some of the time, for environment and people.

[Aleli]

It is nice to find a gym with like minded individuals!!

Sacral pumping does sound weird! lol

Good call on the adjustable desk. My desk job is only part time, so I get saved a little.

[jenica]

Agreed on all fronts Aleli. I decided to try a different chiro office yesterday and I like his methods a lot better. He does traction-distraction therapy which really helped me before.

1/26/16 Tues
Development week 3, day 1
Competition DL:
Up to 4x250 @7, 4x275 @8, 4x295 @9, 2x4x270 @8.5, 8.5

Competition bench:
Up to 4x125 @7, 4x135 @8, 4x142.5 @9, 3x4x132.5 @8, 8, 8.5

Squat with chain:
Up to 5x185 +50 chain @8, 5x205 +50 chain @9, 2x5x185 +50 chain @8, 8.5

Weeknight training has been rough since I started my new job. I'm sure it'll get less horrible once I'm better acclimated to my new surroundings, colleagues, and schedule. And trying less hard to be awesome all the time, lol.

[jenica]

1/27/16 Weds
GPP day
Inverted rows: 6 min amrap, 5x10
Planks: 6 min amrap, 2x45s, 3x30s
Spin bike: :20/1:40 intervals x8

[jenica]

1/28/16 Thurs
Development week 3, day 2
Speed squat: no belt
Up to 8x2x135 +orange bands, 30s rest

TnG bench:
Up to 4x125 @6.5, 4x135 @8, 4x145 @9.5, 2x4x135 @8.5, 9

Pendlay row:
Up to 5x6x115 @7-7.5

Was supposed to have a work thing tonight, but it didn't happen. So, unexpectedly got to train. Yay!

[jenica]

1/30/16 Sat
Development week 3, day 3
Competition squat:
Up to 4x235 @7, 4x245 @8, 4x255 @9, 3x4x235 @8, 8.5, 9

Slingshot bench:
Up to 3x170 @7, 3x180 @8, 3x190 @9, 2x3x175 @8, 8.5

Seated sumo deadlift: no belt
Up to 5x185
This is dumb, failed experiment

Snatch grip deadlift: no belt, hook
5x185@7, 5x205 @8, 5x225 @9

1/31/16 Sun
Development week 3, day 4
Press:
Up to 3x5x95

Chins: 20 total reps
Done as 2x3, 7x2

Superset: 4x
DB hammer curl 10x30
Band overhead pull apart 12 x mini

[jenica]

2/2/16 Tues
Development block 2, week 1, day 1
Squat:
Up to 5x5x205
2 min timed rest

RDL: straps, no belt
Up to 5x205 @7, 5x225 @8, 5x245 @9

Circuit: 4x, minimal rest
DB lunge 8x30
Banded GM 12 x grey
Inverted row 10 x bw

TL;DR trying to get more out of less with this block.

I've been struggling with recovery as I adapt to my new work/life situation, so I'm going back to a 4 day upper/lower split for now. Squat and bench will be a modified Starr Advanced 5x5, which I've run effectively in the past for bench. I'll keep the press on weekly LP as long as I can. Pulling volume is going down, and the accessory work will be conventional up to my back's tolerance. My goal is to make that position stronger again, so that I'm able to train it harder instead of worrying about breaking myself all the time.

[jenica]

2/4/16 Thurs
Dev block 2, week 1, day 2
Bench:
Up to 5x5x120
All paused, no wrist wraps, 2 min rest, easy

Press:
Up to 1x97.5, 3x3x97.5, 2x97.5
Meh. Not feeling these tonight

Circuit: 4x, a bit slow
Incline DB press 8x30
Face pull 10 x black band
Weighted plank 30s x 25
Press down 12 x black band

Fighting off a cold, sore from RDLs, so thankfully this week is easy.

[jenica]

2/6/16 Sat
Dev block 2, week 1, day 3
Squat:
Up to 5x165, 177.5, 190, 205, 217.5
2 min rest, set 1-3 beltless, easy

Conventional DL:
Up to 5x225
Felt good. Taking it slow.

Sumo DL:
Up to 5x275 @8.5, 5x255 @8
Felt horrible today for some reason

Yoke bar box squat:
Up to 3x6x160
Beltless, playing with technique for sumo carryover

~15 min extra mobility at end. Lacking t-spine mobility these days.

[jenica]

2/7/16 Sun
Dev block 2, week 1, day 4
Bench:
Up to 5x97.5, 105, 112.5, 120, 127.5
All paused, no wrist wraps, 2 min rest max, easy

Seated DB press:
8x30, 3x10x30

Chins: 25 reps total
10x2x bw, 1x bw, 4x orange band

Circuit: 4x, <30s rest btwn rounds
Push up 10
DB row 5x60
DB hammer curl 8x30
OH pull aparts 12x red band

5 min extra mobility at end