Movin' On Up

[Margie]

5/18

Devel week 2, Day 1

Comp Squat 4 @7,8,9; 2 back offs
Comp Bench 4 @7,8,9; 2 back offs
Supp Bench, Press 5 @7,8,9; 2 back offs

Squart
200x4 (7)
205x4 (8.5)
210x4 (9.5) I believe this is a PR for 4
195x4 (9.5)
185x4 (9)

Bench
115x4 (7.5)
117x4 (8.5)
120x4 (9.5) I believe this is also a PR for 4
113x4 (8.5)
113x4 (9)

Press
73x5 (7.5)
76x5 (8)
80x5 (9.5) Definitely a PR for 5
70x5 (8)
70x5 (8)

Felt like I had good capacity to push today

[Margie]

5/19 Conditioning
9 min AMRAP chins: 31
9 min AMRAP ab rollerx5 plus 10 palloff press each side - 6 or 7?
10 prowler intervals

5/20

Devel week 2 day 2

Comp DL: 4 @7,8,9; 2 back off
Supp Bench, close grip: 7 @7,8,9; 1 back off
Supp DL, barbell row: 7 @7,8,9; 1 back off

DL
225x4 (7)
235x4 (8)
245x4 (9)
230x4x2 (8,8)

Legs were feeling those prowler sprints. I was looking for 255 for my top set, but tired legs + intense focus on not pushing the bar away with supinated hand and, consequently, dropping my butt kept me at 245.

CG Bench
100x7 (7.5/8)
105x7 (8.5)
107x7 (9)
100x7 (8.5)

Barbell row
105x7 (7)
115x7 (8)
120x7 (9)
110x7 (8)

Feeling a bit blah today. My weight jumped up 1-1.5lbs about 10 days ago and is staying up there, despite a reduction in carbs, increase in HIIT intervals and, in general, far more volume than I had leading up to my meet at the end of April. Especially odd since during those same peaking weeks, Jordan rapidly increased my calories as I was underweight for 63kg, yet my weight went down instead of up. What gives?! My inclination is that I'm on the swole roll, which is a good thing. It's that pesky 57kg weight class I'm trying to get to that makes it annoying.

[Margie]

5/21

Devel Week 2 Day 3

Supp Squat (Pins, just below parallel): 5 @7,8,9; 2 back offs
Supp Bench TNG: 5 @7,8,9; 2 back offs
Supp Bench Press: 7 @7,8,9; 1 back off

Pin Squat
163x5 (7)
168x5 (8)
173x5 (9)
163x5x2 (8.5,8)

TNG bench
110x5 (7.5)
115x5 (8)
120x5 (8.5)
115x5 (8,8.5)

Press
60x7 (7)
65x7 (8)
68x7 (8.5)
65x7 (8.5)

Everything felt very good today. I should have pushed the top sets on my presses, but I just wanted to feel good and not grind-y about the day.

[Margie]

5/22

GPP
9 min AMRAP upper body - sled pulls (about 9)
10 rnds prowler intervals
Had to skip abz, but will make up later...

5/23

Develop week 2, day 4

Supp DL Sumo: 5 @7,8,9; 2 back off
Supp Bench Pin Press (chest level): 5 @ 7,8,9; 2 back off
Supp Squat Bulgarian Split: 7 @7,8,9; 1 back off

Sumo (straps on worksets)
205x5 (7)
215x5 (8.5)
220x5 (9)
205x5x2 (8.5,8.5)

Pin Press
110x5 (7.5)
115x5 (8.5)
118x5 (9)
113x5x2 (8.5,8.5)

Split Squats
75x7 (7)
85x7 (8)
95x7 (9)
85x7 (8)

[Margie]

5/25

Devel week 3 Day 1

Comp Squat: 4 @7,8,9; 3 back offs
Comp Bench: 4 @7,8,9; 3 back offs
Supp Bench Press: 4 @7,8,9; 3 back offs

Comp Squat
200x4 (7)
207x4 (7.5)
215x4 (8.5)
220x4 (9.5)
205x5 (9); 195x5 (9); 185x5 (9)

Big PR today! This felt awesome! The 4th rep on 220 got squirrelly, which is what made it a 9.5, but overall I felt really good today.

Bench
115x4 (7)
118x4 (8)
122x4 (9)
115x4x3 (8.5,9,8.5)

Another PR for 4.

Press
70x4 (7)
77x4 (8)
80x4 (8.5)
75x4x3 (8,8.5,8.5)

I should have gone for another set at 82 or 83, but at this point I just wanted to finish. Very very long day.

[Margie]

5/27

Devel week 3, day 2

Comp DL: 4 @ 7,8,9; 3 back offs
Supp Bench, close grip: 7 @ 7,8,9; 3 back offs
Supp DL, barbell row: 7 @ 7,8,9; 2 back offs

DL
230x4 (7.5)
240x4 (9)
230x4 (9); 225x4x2 (8.5, 8.5)

Yikes. Super bad day here. My DL has been declining as my squat and bench have picked up. Must be the volume is getting to me. Not overly concerned, just a bit annoyed about it.

Close Grip
106x7 (7)
110x7 (7)
115x7 (8.5)
110x7 (9); 107x7 (9); 103x7 (8)

Better than I expected. Should have pushed for 118, but I was already hungry and anticipating the rest of my session. Nonetheless, this predicts an e1rm of 150, which is 15lbs above my max. And it's close grip!

Barbell row
95x7 (7)
105x7 (8)
115x7 (9)
95x7 (??)

I became dizzyingly starving during this. Had to run out to find a coconut water in the middle, but still was just done.

Went back a few hours later to hit:
10 rounds of prowler :20/1:40

[Margie]

5/28

Devel Week 3, Day 3

Supp Squat Pin Squat (below parallel): 4 @7,8,9; 3 back offs
Supp Bench Touch n go: 4 @ 7,8,9; 3 back offs
Supp Bench Press: 7 @7,8,9; 2 back offs

Pin squat
155x4 (7)
165x4 (8)
170x4 (9)
160x4 (9); 155x4x2 (9,9)

Low back and legs very tired from yesterday.

TNG

120x4 (7)
125x4 (8)
127x4 (8.5)
130x4 (9.5)
115x4x2 (8,8)

Dropped a back off because I ended up doing a crapton of sets to get up to 130. Was not expecting everything to feel as light as it did, so I kept pushing up the weight. This is a big PR. My current 1rm pause bench is 135.

Press
65x7 (8)
70x7 (9)
60x7x3 (8,8.5,8.5)

[Margie]

5/29
Conditioning
9 min chins: 30 total; 9 min abz palloff presses and planks; 10 rounds prowler

5/30

Devel wk 3 day 4

Supp DL Sumo: 4 @7,8,9; 3 back offs
Supp Bench Pin press (chest level): 4 @7,8,9; 3 back offs
Supp Squat Bulgarian split: 7 @7,8,9; 2 back offs

Sumo
205x4 (7)
215x4 (7.5/8)
225x4 (8.5/9)
215x4x2 (9,9,) 210x4 (8)

Pin Press
110x4 (7)
115x4 (8)
120x4 (9)
112x4x2 (9,9) 110x4 (8.5)

Bulgarian
75x7 (7)
85x7 (7)
95x7 (8.5/9)
85x7x2 (8,8)

5/31

GPP
9 min upper body: DB rows 25# 6x10
9 min abz: ab roller 5x6 followed by several 30s side planks

[Margie]

Low Stress week last week, so didn't post. Highlight was paused bench PR 125x4.

I'll just pick up with today's session, which is Day 2

Comp DL
265x1 (7.5)
245x3 (failed 4th)
245x4 (8)
252x4 (9) PR
230x4x4 (8.5,8.5,8)

Super weird set with 245. First time felt so slow and awful. Took a rest, psyched myself up, pulled my belt one notch tighter and did it again with no problem.

Close grip bench
110x5 (7)
115x5 (8)
110x5 (7)

Clean high pull
93x5 (7)
103x5 (8)
93x5 (7)

9 rounds prowler 20s/1:20

[Margie]

6/11

Supp squat - 2 ct Pause
165x4 @7.5
175x4 @8.5
180x4 @9
160x4x3 @8s

Supp Bench Touch n go

115x4 @7
120x4 @8
125x4 @8.5/9
115x4x3 @8.5

Supp Bench - Press
70x5 @7.5
75x5 @8
70x5 @8

6/12
10 min AMRAP - sled pulls
9 rounds prowerl 20s/1:20

6/13

Supp DL - 2 count pause 1" off floor
210x4 @7.5
220x4 @8.5
225x4 @9
215x4x3 @8/8.5

Supp Bench TNG
120x4 @7
125x4 @8.5
130x4 @10
115x4x3 @8/8.5

Supp Sq 3/4 pause - 2 counts 3/4 way up from bottom

145x5 @7
150x5 @8
140x5 @8