Janet's Log

[Aleli]

AMRAP twisty abs for 10min

What is this torture devise?

[Viola]

What is this torture devise?

Abdominal rotation of choice doesn't sound as fun as twisty abs....

[Viola]

Just not keeping up with this log lately... Was sick for a week and only trained one day. Getting back to it, still coughing a bit. Skipping logging the days I missed.

Tues - at home
comp squats
165lbx5
180lbx5@7
190lbx5@8,8.5,9,9

Used my video to find the time to complete the last rep of each set, and compared it to reps on a previous squat day that I judged to be an @7.5/8. The last rep of each set last night took .3-.5 sec less to complete than on the previous day. But felt subjectively like shit. So I apparently wimped out a bit last night.

RDLs
140x7@7
160x7@8
180x7@9
170x7@8,8,8

10 min plank, various

[lou t]

good to see you back at it.
being sick does suck some life out you. You might be a bit dehydrated too.

Feel better.

[Viola]

good to see you back at it.
being sick does suck some life out you. You might be a bit dehydrated too.

Feel better.

Thanks lou. I am finally over the cold.

Thursday
comp BP
110x5@7
120x5@8,8,8,8.5 probably should have gone heavier.

CGBP
90x7@7
100x7@8
110x7@9
105x7@8.5,9,9

banded chin-ups 10x6

Sat
comp DL
253.4x5@7
265.5x5@8,8,8,8 woohee! deadlift mojo back! maybe should have gone heavier

BL squat
140x7@7
160x7@8
180x7@9
170x7@8,8,8.5

10min AMRAP twisty crunches

Sun
OHP
75x5@7.5
80x5@8,8,8
85x5@10

So choosing an @8 is tricky, especially for presses. If the second set feels easier than the first set, then I have not gone heavy enough, and will end up repeating the weight for a lot of sets before the RPE increases. So I usually try to aim for an @8.8/9 when I am supposed to go for @8 as a top set. Didn't quite get that right this week. Except for TNG, below. Of course, I was supposed to do sets of 7, ooops....

TNG BP
105x5@7.5
115x5@8.5
125x5@10
120x5@9.5,9.5,9.5

seated cable rows - some sets and reps. don't remember.

prowler x7
seated sled pull x2 with 90lb and 115lb. Holey moley this was harder than prowler! Pulled the sled towards me with a rope from ~35' away while sitting, with my feet braced. Then stood up and pulled the sled back (walking backwards) to the starting position.

[Viola]

I am so behind on logging!! Let me explain. No, there is too much. Let me sum up....

I am training 4 days a week, plus 2 GPP days. I just finished a "restoration" block and am now starting a "GPP block". So working up to an @8 top set of 7 or 6 or 5 and then AMRAP sets for 10-12 min at the top weight. Holy moly those are hard. I am accustomed to taking looooong breaks between top sets of DL and squat. Trying for 3-4 sets of 7,6,5,4,3 or whatever I can manage is tough. Probably good for me.

Day 1 Comp squat, BL DL, BP variation
Day 2 Comp BP, BP variation, accessory
Day 3 Comp DL, BL squat, BP variation
Day 4 OHP, BP variation, accessory

Day 3 - Wed
DL up to 265lbx6@8
AMRAP 12min@265lb, sets @9
265lbx5,4,4,3

BL squats
155lbx5@7
170lbx5@8
185lbx5@9 these were borderline parallel/high. Back was tired from DLs

skipped 2ct PBP due to time. will make up today.

[jenica]

Those amraps sound horrible and awesome at the same time. Good luck!

[Aleli]

I am so behind on logging!! Let me explain. No, there is too much. Let me sum up....

I am training 4 days a week, plus 2 GPP days. I just finished a "restoration" block and am now starting a "GPP block". So working up to an @8 top set of 7 or 6 or 5 and then AMRAP sets for 10-12 min at the top weight. Holy moly those are hard. I am accustomed to taking looooong breaks between top sets of DL and squat. Trying for 3-4 sets of 7,6,5,4,3 or whatever I can manage is tough. Probably good for me.

Day 1 Comp squat, BL DL, BP variation
Day 2 Comp BP, BP variation, accessory
Day 3 Comp DL, BL squat, BP variation
Day 4 OHP, BP variation, accessory

Day 3 - Wed
DL up to 265lbx6@8
AMRAP 12min@265lb, sets @9
265lbx5,4,4,3

BL squats
155lbx5@7
170lbx5@8
185lbx5@9 these were borderline parallel/high. Back was tired from DLs

skipped 2ct PBP due to time. will make up today.

Wowza!!!

Getting some serious work done!!

[Viola]

Thanks Ladies!

Thursday
2ct PBP
barx12
75x12@7 - way too large a jump
85x12@8
90x12@8.5,9

Did a mix of lat pulldowns and chin-ups. Then prowler x 8. Will do abs and curlzz/triceps today to catch up.

[Viola]

Sat - Day 4

OHP
75lbx6@7
80x6@8
amrap 12min at top set weight, sets @9
80x6@7,7,4,4,5,4

CG incline BP
95x5@easy
105x5@8
110x5@9
105x5@8.5,9

seated cable rows x12 @65,70,75,80,80,85

Sun - Day 1
comp squats - finally getting heavier
200x5@7.5
215x5@8.5
amrap 14min at top set weight, sets @9
215x5,4,3,3,2

these AMRAPS are a kick in the pants. I tend to wait 10min between sets, mostly for psychological reasons, so they are a much needed kick in the pants.

Tempo DL
221x4@7
232x4@8
243x4@9
232x4@8.5,8.5,8 5min breaks. These felt easier and easier. Not sure if that is because it took me so long to recover from the squats, or if it just takes my CNS that long to wake up....

DBbench - ran the rack
25,27.5,30,32.5,32.5,35,35 x 10

Mon - GPP
plank, latpulldowns., chins, curls, LTEs
8 farmer's carries for 70ft? 2x74lb per hand 6x118lb per hand