Sarah's Wreck-xas Method Log

[SarahBeth]

I think I might be getting used to the ass-kicking that is volume day now. Getting more sleep now that my baby is weaned is definitely helping with recovery!
Light Squats: 45x5x2, 95x3, 115x3, 142.5x3x3
Press: 45x5x2, 65x2, 75x1, 82.5x5x3
Neutral grip pull-ups: 3
-would've done more, but I was working out at home and said baby was getting tired of not being the center of attention, haha!

[SarahBeth]

Finally back in PR territory! Bout damn time!
ID
Squats: 45x5x2, 75x5, 105x3, 135x2, 155x2, 165x1, 177.5x3 PR
http://youtu.be/mKVqes1b_w8
Bench: 45x5x2, 65x3, 85x2, 95x2, 109x3 (1st rep paused)
DL: 135x3, 185x2, 230x3 PR, 225x3x2

[SarahBeth]

I'm liking the deadlift variation progression my gym owner wrote for me in exchange for chili. First is rack pulls, then RDLs with reverse hypers thrown in for decompression. I'm already sore!
VD (teehee!)
Squat: 45x5x2, 75x5, 105x3, 135x2, 162x3x6 (90%x180)
Paused Bench: 45x5x2, 65x3, 85x2, 100x3x6 (90%x111)
Rack pulls: 135x3, singles w/ 3 sec hold at top: 185, 205, 225, 245, 265, 285

[SarahBeth]

I started taking creatine today, cuz you know, GainZz. Holy Shit! Literally! One tiny teaspoon and I haven't been able to be more than 10 feet from a shitter all day! I really hope this ends before heavy day on Friday.

[SarahBeth]

I started taking creatine today, cuz you know, GainZz. Holy Shit! Literally! One tiny teaspoon and I haven't been able to be more than 10 feet from a shitter all day! I really hope this ends before heavy day on Friday.

[Viola]

Lol. My initial reaction wasn't quite as bad, but it did get better. I took it every second or third day at first. Drink lots of fluids. Taking it with food might help too.

[SarahBeth]

Knock on porcelain, it appears the creatine-induced shitstorm from yesterday has subsided. I've added reverse hypers to the ends of my workouts as "prehab," since I'm deadlifting twice a week now and can feel some tightness in my lower back.
Light squats: 45x5x2, 75x5, 105x3, 145x3x3 (80%x180)
Press: 33x5, 45x5, 55x3, 65x3, 75x1, 84x3x3
Chins: 2,2,1,1,1,1
Jump pull-up negs: 5
RH: 10,10,12,12

[SarahBeth]

Feeling very un-recovered and weak today. The last 3 weeks have been too much with my violin schedule, since I've had several performances and extra rehearsals on top of my regular orchestra commitments. Throw in my yearly Christmas-time emotional breakdown and a teething toddler and I've got a recipe for disaster. I still made all my lifts today, but I'm rethinking adding a deadlift variation on Mondays, or at least taking a deload week soon. We'll see how next week goes, since I'm taking a couple of days off of work and might actually have some time to relax.
Squat: 45x5x2, 75x5, 105x3, 135x2, 165x1, 180x3 PR
http://youtu.be/fLxM0fk7bCo
Bench: 45x5x2, 65x3, 85x2, 100x1, 111x3 PR
DL: 135x3, 185x2, 235x3 PR, 230x3x2
RH: 3x13

[SarahBeth]

I almost wussed out and called this week a deload, but then I looked at my calendar and realized I only have 9 weeks until my 2nd PL meet! Time to suck it up and get on that GainZz Train! No deloading unless I'm sick or injured. I am cutting out the DL variations on VD, and may lower my weekly 5lbs DL increases if it's still too much to recover from. If I can stay healthy and increase most of the weeks until February 21st, I should be able to get 220/130/300. I need some serious gainZ on bench, which gives me the most trouble by far. I'll be trying to increase 2lbs per week with triples, then doubles, then singles on ID to get that max up.
VD:
Squat: 45x5x2, 75x3, 105x3, 135x3, 165x3x6 (90%x182.5)
Bench: 45x5x2, 65x3, 85x3, 95x2, 102x3x6 (90%x113)
-all reps in sets 1-3 paused, then first reps only paused after that
RH: 15,15,13

[SarahBeth]

You would think being an engineer and all, that I would be able to do simple barbell math. I put 10lbs too little on the bar in my home gym, 135 instead of 145. Oh well, it's just recovery day.
Light squat: 45x5x3, 95x5, 115x3, 135x3x3
OHP: 45x5x2, 55x5, 65x3, 75x3, 85x3x3
Neutral grip chins: 2,1,2,1,1,1,1