donnaw's training log

[donnaw]

Hi all, I'm new here and happy to find other folks doing SS, especially other ladies. Just finished my first week SS.

I'm female, 41yo, 5'8" and today I'm 159lbs, 27.8% body fat by tape test.
Been lifting very on again/off again for about 10 years but most of that time has been using crappy machines. I only really started using barbells this last year but my full time work and part time school schedule has made my training very sporadic. These last few months I've been doing crossfit mostly but when I really looked at my goals strength gains are #1 for me and SS will help me with that a lot more.

Right now I'm transitioning to just going to school full time so my training should be much more regular.

This was my first week:

Wk 1 Day 1
Squat
BWx5x2
45x5x2
65x5x1
85x5x4

Press
20x5x2
45x5x1
50x5x1
55x5x1
60x5x3

Deadlift
65x5
85x5
95x5
105x5
125x5

[donnaw]

Wk 1 Day 2
Squat
BWx5x2
45x5x2
75x5x1
85x5x1
95x5x3

Bench Press
45x5x2
65x5
75x5
85x5 (too heavy)
80x5x2

Chins (blue/small iron woody band)
3/3/3

[donnaw]

Wk 1 Day 3
Squat
BWx5x2
45x5x2
75x5x1
85x5x1
100x5x3

Press
20x5x2
45x5x2
55x5x1
60x5x1
65x4x3

Power Cleans
65x3
75x3x5

[donnaw]

For clarification, all my weights are in pounds.

[JStrong]

You're doing great, keep it up and stay motivated.

[donnaw]

Wk 2 Day 1
Squat
BWx5x2
45x5x2
65x3
85x2
110x5x3

Bench Press
45x5x2
55x5
60x3
70x2
85x5x3

Pull-ups (blue/small iron woody band)
4/4/3

[donnaw]

Wk 2 Day 2
Squat
BWx5
45x5x2
65x3
90x2
115x5
115x4 (failed 5th rep)
110x5
will repeat 115 Friday, legs are feeling great after workouts and the next day

Press
20x5x2
45x5
50x3
55x2
65x5x3
these were tough but I got through them, have fractional plates on the way

Deadlift
65x5x2
85x5
95x3
115x2
135x5
pretty easy, 145 next time

[Tim Lofton]

Welcome Donna; keep up the good work and good luck as you move into full-time studies.