A small yet strong girl's log

[c_duo]

Current Stats
Age: 27
Height: A towering 4'11"
Weight: 121lb

Gym PRs
Squat: 237lb
Bench: 140lb
Deadlift: 270lb
Total: 647lb

July 2014 - TSA Online Meet
Weight: 121.2lb
Squat: 190lb
Bench: 115lb
Deadlift: 190lb
Total: 495lb

August 2015 - Powerlifting for Pups
Weight: 121.7
Squat: 226
Bench: 137.8
Deadlift: 259
Total: 622.8lb

[c_duo]

I will be starting Wendler's 5/3/1 program this week. Let's see how it goes!

Week 1

Monday
Bench press: 80lb x 5, 95lb x 5, 105lb x 5+
Seated overhead press: 30lb @ 4 x 6
Dips: 3 x 6-8 on bar, 2 x 3-4 on olympic rings
Pull ups: 4 x 3-4
Notes: I was able to get 10 reps @ 105lb! Ended up bumping all of my assistance work to sets of 5.

Wednesday
Squat: 140lb x 5, 165lb x 5, 185lb x 5+
Pause squats: 205lb x 5
Sumo/wide squats: 95lb @ 5x8

Friday
Overhead press: 50lb x 5, 60lb x 5, 65lb x 5+
Heavy barbell rows: weight TBD @ 4 x 6-8
Push ups: 4 x 10-12
Resistance band rows: 4 x 10

Saturday
Deadlift: 160lb x 5, 180lb x 5, 205lb x 5+
Block pulls: 220lb x 2, 240lb x 2, 260lb x 1, 280lb x 1
Resistance back extensions: 4 x 10

[cutlet#]

Dang, nice lifts already. What's your training history?

[LaBellATL]

Yay! So glad you started a log! Good luck with your new program!

[c_duo]

Thanks everyone! I started training back in fall 2013 in my little garage gym with my husband. Since then, we have upgraded to a full basement gym haha.

[c_duo]

5/3/1 Cycle 1, Week 1, Wednesday 8/19

Squat
140lb x 5
165lb x 5
185lb x 5+, was able to hit 9 reps

Pause squats
205lb x 5

Sumo/wide squats
95lb @ 5x10

[LaBellATL]

Nice volume! How do you like the program so far?

[c_duo]

I like it a lot. With everything being kept at 5 reps or less, I go through my workouts faster, but then the top set makes sure I hit enough intensity. Also with splitting compound lifts on different days, my accessories can focus more on my weaknesses at different parts of the lift.

[c_duo]

5/3/1 Cycle 1, Week 1, Friday 8/21

Overhead press
50lb x 5
60lb x 5
65lb x 5+, was able to hit 10 reps

Bench press with slingshot
135lb x 5
I bought Mark Bell's Reactive Slingshot this week. I was impressed by how many reps I was able to get at 135lb!

Heavy barbell rows
95lb @ 5 x 6-8

Push ups
5 x 10

Resistance band rows
5 x 10

[c_duo]

5/3/1 Cycle 1, Week 1, Saturday 8/22

Deadlift
160lb x 5
180lb x 5
205lb x 5+, was able to hit 10 reps, but not without feeling like my brain was about to explode at the end

Block pulls
225lb x 5
245lb x 3
265lb x 1

Resistance back extensions
3 x 10