Shannan's quest for beasthood

[ShannanD]

7/4/13
Hella head/chest cold. My head is spinning even before I get to the gym.

LBBS
95 1x5
105 1x4
125 1x3
135 1x2
160 1x1
165 1x1
175 1x1
185 1x1 - F, fell forward
155 2x3 - JUST realized these were supposed to be pause squats, oh well. Pretty sure my head woulda exploded.

BP
60 1x5
70 1x4
85 1x3
90 1x2
105 1x1
110 1x1
115 1x1 - went up easy

RDL
155 2x8

Leg press
320 1x20 - no problem

DB rows
60 2x15 - strapped.

[ShannanD]

7/7/13

DL - felt good today
135 1x5
150 1x4
175 1x3
195 1x2
225 1x1
230 1x1
240 1x1 - went up fast with back rounding
205 2x3

Paused LBBS
105 1x4
125 1x3
155 2x3

OHP
65 1x5
67.5 1x5 - last one was a grind
70 1x5 - F, got 3, quick deload and finished last 2 at 65

Incline BP
75 1x8

HLR
BW 3x15

[ShannanD]

7/8/13
Impromptu session, cases let out early

LBBS
95 1x5
135 1x3
155 1x2
175 1x1
190 1x1 - PR!
200 1x1 - F, started it - first time ever with this on my back - so I'm happy
200 1x1 - F, got out of hole, just couldn't finish it. 3 weeks.

BP
85 1x3
100 1x1
115 1x1
120 1x1 - F
120 1x1 - F
120 1x1 - Fuck you 120, I'm skipping you and going straight to 122 in 3 weeks.

Leg press
340 2x20

DB rows
65 2x10, strapped

HLR
BW 4X10

Incline DB presses
25 1x10
27.5 1x10
30 1x10
35 1x10

[ShannanD]

7/10/13

Power cleans
65 1x5
75 1x3
85 1x3
95 2x1 - wanted 1x2, couldn't get technique right
65 1x5
85 1x3
95 1x2
100 2x1 - F, just didn't get under it

Power clean and jerk
65 1x5
75 1x3
85 1x2

chins
BW 5,4,3

[5inthehall]

7/8/13
Fuck you 120, I'm skipping you and going straight to 122 in 3 weeks.

That's the spirit!

Great job on the squat PR! Did you get a vid? If not, you MUST film the 200.

[ShannanD]

7/12/13

Amy, NO! For some dumb-ass reason, no vid. Never even thought bout it. Fer sure on bicentennial.

Back to more volume on all lifts.

DL - felt so good today. Back straighter, fast off floor, no shoulder whip. Very pleased that they've really gotten better.
135 1x5
155 1x4
173 1x3
195 1x2
205 1x2
215 1x2, belted
225 1x3, belted

Pause squats - felt great!
115 1x4
130 1x3
145 2x5, belted

OHP
65 1x5
67.5 1x5, F. Got 4
67.5 1x5, crushed it
72.5 1x1
77.5 1x1, F
75 1x1
77.5 1x1
80 1x1, F, no grind left... but I feel like I did some work here.

HLR
BW 4x15

Good day.

[ShannanD]

7/13/13

Chins
BW 3x5

Front squats
65 1x5
70 1x5
75 1x5
95 1x3
100 1x3

Bunch of light, awful, power snatches. Too many to count, all done with pretty crappy form. This is what happens when I don't do something for 6 week. I do them badly, get pissed then do them worse. I just need to decide if I want to get good at these enough to overcome my profound frustration.

Prowler
70lbs x3 "runs"

[ShannanD]

7/15/13 - Really good lifting day. Volume.

LBBS
95 1x5
115 1x4
130 1x3
145 1x3
150 1x3
160 1x3
170 1x3 -F, kinda... Got solid 2, was too far forward on 3rd, needed touch assist. PR though, never tried this as a double before. Belted

Pause squats
155 3x3

BP
60 1x5
70 1x4
85 1x3
90 1x3
95 1x3
100 1x3
105 1x3
115 1x2. PR. My 1RM is 116. Double 1 lb below this has got to translate to something!

Paused BP
90 1x3
95 1x3
105 1x3
115 1x2 - PR match from 15 minutes ago. Couldn't grind out third though.

RDL
135 1x8
185 1x8, belted

DB rows
70 2x10, strapped

HLR
BW 3x15

[ShannanD]

7/17/13
On the heels of such a great workout, comes a yuck lift day. Still pretty sore from 7/15. Babysitter showed 30 minutes late because of bad weather. Got to gym at 7:15pm, usually when I'm getting my kiddo ready for bed. Last ate at noon. Knew I was gonna cut this short.

DL - Didn't warm up. Rushed each set, still all went pretty decent.
135 1x5
155 1x4
175 1x3
195 1x2
205 1x2
225 1x2
230 1x2
205 3x3, second sethttp://www.youtube.com/watch?v=NghqM...KPZMniAcLXiDCQ When compared to YTube vid from 3/13 3x3 @200, I see much better form. I'm also oddly much bigger now, despite only weighing 2 lbs more. http://www.youtube.com/watch?v=TpR0rfrAVH4

Pause squats
115 1x4
130 1x3 - ouchie, my legs are S-O-R-E!
Was supposed to do a 160 3x3 but bailed on last. Got three calls from work and just wanted to see my daughter. Now 8:30pm, her bedtime - I'm gone. Brain isn't in this tonight.

Will have to fit in OHP, inclines and HLR another day.

[5inthehall]

It doesn't look yuck on paper. Strong pulls!