Dani's Training Log

[Dani Wokanick]

Age: 26
Gender: Female
Weight class: 132/148

Hi everybody! I'm a competitive powerlifter and bikini competitor. I've been lifting for about 3 years and I've used a variety of lifting programs and have seen the most success with a modified Texas method program. My goal is to be competitive in the 132 weight class but I have trouble making weight because I like milkshakes too much.

Current lifts:
Squat 210
Bench 135
Deadlift 280

[Dani Wokanick]

6/4/2014

Texas Week 1, Day 1, Volume
Squat
bar x 5
95 x 3
115 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Bench
55 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Press
bar x 10
bar x 10
bar x 10

GHD Sit ups
x 10
x 10
x 10
x 10
x 10

[Dani Wokanick]

6/6/2014

Texas Week 1, Day 2, Recovery Day

Squat
bar x 10
65 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Bench
bar x 5
65 x 5
85 x 5
92 x 5
92 x 5
92 x 5
92 x 5
92 x 5

Chins
5,5,5,4,3

GHD Sit ups
x 10, 10, 10, 10, 10

[Dani Wokanick]

6/8/2014

Texas Week 1, Day 3, Intensity

Squat
bar x 5
95 x 5
135 x 5
155 x 3
165 x 5

Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 2
117 x 1
117 x 1
117 x 1
117 x 1
117 x 1

Sumo Deadlift from blocks (just below knee)
135 x 5
135 x 5
135 x 5

GHD Sit ups
x 10
x 10
x 10
x 10
x 10

Notes: Pretty easy intensity day. I made the decision to transition to pulling sumo. I have enough time before the next meet (October '14) to work on it which is rare. My plan is to pull from high blocks and work on flexibility all month. Then next month lower the blocks just a little bit. The goal is to be able to pull from the floor pain free.

[MannyPrieto]

Did you compete at the November RPS meet in Long Island? Your name sounds very familiar.

Anyway, looking forward to following your progress!

[kel]

Could you give some detail about the modifications you made to TM?

[gtl]

6/6/2014

Texas Week 1, Day 2, Recovery Day

Squat
bar x 10
65 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Bench
bar x 5
65 x 5
85 x 5
92 x 5
92 x 5
92 x 5
92 x 5
92 x 5

Chins
5,5,5,4,3

GHD Sit ups
x 10, 10, 10, 10, 10

just curious, but your bench recovery workout is heavier than your bench volume workout? am I reading that correctly?

[idlehands]

Another log to follow! Woot woot. We need to have another burger day!

[Dani Wokanick]

Did you compete at the November RPS meet in Long Island? Your name sounds very familiar.

Anyway, looking forward to following your progress!

Yes I did! My last name is one that no one can pronounce or forget!

Could you give some detail about the modifications you made to TM?

The first time I did TM I was working up to a new 5RM every intensity day. It really beat me into the ground, especially with the squats. This time around, I'm going to vary up the intensity day with different rep schemes depending on how I feel. I also only do heavy singles for the bench on intensity day.

just curious, but your bench recovery workout is heavier than your bench volume workout? am I reading that correctly?

Yeah, you're reading it correctly. I made a mistake on volume day and made it too light. I have a tendency to misload the bar.

Another log to follow! Woot woot. We need to have another burger day!

JB? I didn't know you were on here. I'm always down for burgers!

[mkgillman]

The better question is when he ISN'T on these forums.

I'm disappointed I had to leave before burgerfest, it sounds like there was some truly heroic consumption of ground meat.