Movin' On Up

[Margie]

After a few threads in Intermediate, and my recent return to competing, I think it's time to move up to the Competitive Lifter Logs.

Stats:
Female, 5'1", 37, BW ~136

Meet results from 4/25/15 @ BW 61kg (USAPL)
Squat: 107.5kg
Bench: 60kg
DL: 130kg

Gym PRs: Squat 240; Bench 135; DL same as meet

Current Goal: Compete at USAPL NJ meet on 8/1/15 in 57kg with PRs in all lifts (duh).

[Margie]

5/4

GPP week; Day 1

Comp Squat: 6 @ 7,8,9 RPE; 2 back off sets
Comp Bench: 6 @ 7,8,9; 2 back off sets
Supp Bench (Press): 6 @ 7,8,9, 2 back off sets

Squat
175x6 (7)
185x6 (8)
190x6 (8.5 or 9)
175x6x2 (8,8)

Was feeling a bit slow to warm-up.

Pause Bench
105x6 (7)
110x6 (8/8.5)
113x6 (9)
107x6x2 (9,9)

Press
65x6 (7)
68x6 (8)
71x6 (9)
65x6 (9)
60x6 (8)

[Margie]

5/6

GPP, Day 2

Comp DL: 6@7,8,9; 2 back off sets
Supp Bench, Close Grip: 9@7,8,9; 1 back off
Supp DL, barbell row: 9@7,8,9; 1 back off

DL:
220x6 (7)
230x6 (8)
235x6 (9)
215x6x2 (8.5, 8.5)

CG Bench
93x9 (7.5)
97x9 (8.5)
100x9 (9)
90x9 (9)

Barbell row:
95x9
105x9
110x9
100x9

Woof. A lot of reps, but a very productive session.

[Margie]

5/7

GPP, Day 3

Supp Squat, Pin Sq: 6 @7,8,9; 2 back offs
Supp Bench, Touch n Go: 6@7,8,9; 2 back offs
Supp Bench, Press: 9@7,8,9; 1 back off

Pin Squat
155x6 (7.5)
160x6 (8.5)
150x6x2 (8,8.5)

First time doing Pin Squats so I was feeling things out. Plus my low back is pretty fatigued from DL yesterday. In general, I think I have a hard time pushing to 9RPE for multi-rep squat sets. This is probably where a training buddy would come in handy.

TNG Bench
105x6 (7)
110x6 (8)
113x6 (9)
105x6x2 (8.5,8)

Press
55x9 (under 7)
60x9 (8)
63x9 (9.5)
58x9 (9)

My shoulders are smoked!

[Margie]

5/8
Conditioning Day
9 min, AMRAP chins
9min, AMRAP abs: rounds of Paloff press, 12 each side and plank variations
8 intervals of prowler :20/1:40

5/9
GPP Day 4
Supp DL (Sumo): 6 @ 7,8,9; 2 back offs
Supp Bench (Pin Press, chest level): 6 @ 7,8,9; 2 back offs
Supp Squat (Bulgarian split squats): 9 @7,8,9; 1 back off

Sumo
175x6 (7)
180x6 (7.5)
185x6 (7.5/8)
175x6 (7.5)

I have very little experience with Sumo so I have no idea what my capacity is, but I do know that I will be sore as hell. Kept it conservative for that reason.

Pin Press
95x6 (7)
105x6 (8.5)
103x3, failed 4th rep
97x6x2 (8,8)

My shoulders are just beat up. Did not have much to give here today.

Bulgarian
Messed around with a whole bunch of boxes and weighted implements to find the most comfortable way to do these. Lots of half sets to figure that out.

55x9 (7)
60x9 (8ish)
65x9 (9ish)
one seat @ BW

Again, more experimental than following the RPE plan, but I got good and sweaty so there was still a significant stimulus.

[Margie]

5/10 Conditioning
9min AMRAP face pulls, blue band
9 min AMRAP Palloff presses (blue band) and planks
8 prowler intervals

5/11

Developmental Wk 1, Day 1

Comp squat: 5@ 7,8,9; 2 back offs
Comp bench: ditto
Supp bench (Press): 4 @7,8,9; 2 back offs

Squat
190x5 (7.5)
195x5 (8.5)
200x5 (9.5)
175x5x2 (8,8)

Bench
110x5 (8.5)
113x3 (10, re-racked after 3rd. No way I was going to press more)
skipped back offs

Press
70x4 (7.5)
73x4 (8)
76x4 (8.5)
78x4 (9)
65x4x2 (8,8)

Well this was not a heroic day. I am trying to rearrange my schedule so that my rest day falls on a Sunday which means I am basically going to end up training two weeks straights. My shoulders and pecs are totally fatigued. Just gotta get it done and make it better next week.

[Margie]

Rearranged my training a bit so I could take yesterday off which was an excellent idea. Felt a million times better today. Probably also helps that the oppressive humidity and heat broke last night as well. My gym is a sweltering pit.

5/13
Developmental wk 1, day 2
Comp DL: 5 @7,8,9; 2 back offs
Supp Bench (Close grip): 8 @7,8,9, 1 back off
Supp DL (barbell row): 8@7,8,9, 1 back off

DL:
225x5 (7)
235x5 (8)
245x5 (9)
230x5x2 (9,9)

CG Bench
95x8 (7.5)
98x8 (8)
102x8 (8.5)
97x8 (8)

Rows
105x8 (7)
110x8 (8)
115x8 (9)
105x8 (9)

8 rounds of prowler intervals. (I am splitting one GPP day up into two parts and adding them to the end of my high day training sessions so that I can take extra rest.)

[melody]

Hey Margie from TBBM facebook group, posting here so i can follow

[Margie]

5/15

Developmental wk 1, day 3

Supp Squat, Pin Squat (below parallel): 4 @7,8,9; 2 back offs
Supp Bench, touch n go: 4 @ 7,8,9; 2 back offs
Supp Bench, Press: 8 @ 7,8,9; 1 back off

Pin Squats
160x4 (7)
167x4 (8)
173x4 (8.5)
164x4x2 (8.5,9)

TNG bench
110x4 (7)
115x4 (8)
120x4 (8.5/9)
123x3 (10, failed 4th rep)
115x4x2 (9,9)

Press
60x8 (7)
65x8 (9)
60x8x2 (8,8)

[Margie]

5/15

Conditioning: 9min chins; 9 min palloff presses and planks; 8 prowler intervals

5/16
Developmental week 1, day 4

Supp DL, Sumo: 4 @7,8,9; 2 back offs
Supp Bench, pin press chest level: 4@7,8,9; 2 back offs
Supp Squat, bulgarian: 8@7,8,9; 1 back off

Sumo
200x4 (7.5)
210x4 (8.5)
200x4x2 (8,8)

Pin Press
105x4 (7)
110x4 (7.5/8)
115x4 (8.5)
118x3 (10, failed 4th rep. Bad position)
108x4x2 (8,8.5)

Bulgarian
65x8 (under 7)
75x8 (8)
85x8 (9)
70x8 (8)

Will hit my 9 min AMRAP upper body and abzzz later today.