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Thread: Melody's log

  1. #1
    Join Date
    Apr 2011
    Posts
    6,758

    Default Melody's log

    • starting strength seminar april 2024
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    Due to several requests I'm going to finally make a log here.

    The stats:
    Female, 29, Taurus with a Gemini rising.
    5'4"
    130 lbs.
    Training for powerlifting. Right now my short-term goals are a 2 plate squat, a 1 plate bench, and a 250 lb deadlift. Would like to get over 100lbs overhead sometime soon too. Fun irrelevant-ish goals are 5 chins, a pull-up or two, and a full split all the ways.



    Started my first cycle of 5-3-1 tonight. I didn't use my 1rm-5% for a squat starting weight. my true 1rm is 185, my "I know I can walk in to the gym on any day and hit it for a single" is 175. 175-5% is 166 and the weights that gave me were too heavy for my 5's week, so I started with percentages of 160 which seemed to work pretty well today.
    I did:

    Squat
    2x5x45
    1x3x75
    1x2x95
    1x1x115
    1x5x120 felt too easy
    1x5x130 also felt easy
    1x7x135 not sure if I could have done more. The last one felt very challenging and I didn't want to have to dump the weight on the pins if I missed.

    Powerclean
    1x5x65
    1x175 my lower back did a weird thing and felt kind of icky after this one so I skipped PCs.

    Prowler sprints
    6x1x50 meters with 90 lbs on the prowler. Alternated the tall handles and the low handles.

    lots of stretching/rolling, which I do every time I train. Right leg splits I used the 3 inch step, left went all the way straight and flat. Lots of scorpion stretches made my low back feel much better.

  2. #2
    Join Date
    Aug 2010
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    1,237

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    Glad to see you started this!

  3. #3
    Join Date
    Oct 2011
    Location
    Canadia
    Posts
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    Default

    Cool stuff. Is that a typo on your second powerclean set? I'm guessing you meant 1x1x75?

  4. #4
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    Apr 2011
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    Yes it is. That "x" sure changes things.

  5. #5
    Join Date
    Oct 2011
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    Quote Originally Posted by melody View Post
    Yes it is. That "x" sure changes things.
    Totally. I was thinking you either have a terrible squat or a godly powerclean if you're cleaning that weight

  6. #6
    Join Date
    Apr 2011
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    12/8

    Bench
    2x5x45
    1x5x65
    1x5x70
    1x10x75

    DB press 3x6x20#
    Lying DB skullcrushers 3x7x15#DB
    EZ bar curls 3x10x30#
    DB rows 3x10x40

    My arms looked so awesome when I left the gym today.

    Last edited by melody; 12-09-2011 at 11:51 AM.

  7. #7
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    Apr 2011
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    12/9
    Deadlift
    1x5x95
    1x3x115
    1x5x125
    1x5x135
    1x9x140

    Squat
    2x8x95
    1x10x95

    GHRs
    1x8
    1x6
    first time Ive used a GHD that rolls, I kept feeling like I was going to fall on my way down.

    Prowler 3x100m, alternating low and high handles every 50m. Felt like death after the first one. I need to fix that.

  8. #8

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    In for the updates.

    Will you be at the Holiday Classic tomorrow?

  9. #9
    Join Date
    Nov 2008
    Location
    Oakland, CA
    Posts
    2,326

    Default

    I'm glad you put a log up Melody!

    And your tats show off the arm muscles nicely ;-)

  10. #10
    Join Date
    Apr 2011
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    6,758

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    starting strength coach development program
    Quote Originally Posted by thefinalsql View Post
    In for the updates.

    Will you be at the Holiday Classic tomorrow?
    Yes, I'll be there til noon or so. Say hi please!

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