Diana's do-work Log

[Diana]

I started a log a week or so ago and because of the website glitches I'm having to start over. Oh well....on we go.
By way of information I'm 26, 5 ft. 4in. and weigh 125lbs. I've been lifting for 6 months and started not being able to even squat the bar.

2 weeks ago I was able to train with Gillian and so my weights were adjusted just a little.
This is pretty close to back where I was before that...and with much improved form.

PR'S AS OF Oct 1, 2012
Squat- 170
Dead- 185
Press- 77.5 x3
Bench- 110
Chins- 1

[Diana]

Found the old posts so I'll be putting them.

As of 1-16-12
Biggest lifts to date

Squat 140 x5
Deadlift 135x5
Bench 85 2x5
Press 60 3x5

I'm working on getting my deadlift well past my squat, so that's big motivation for the immediate future.

[Diana]

Monday 1/16/2012

Got back to the gym after 4 days off.

Squat
45 2x5
75 x5
95 x5
115 x3
125 x2
135 3x5
I've messed up my shoulder somehow and I think it must have to do with how I lift the bar off. Worked on getting all the way underneath and squatting up then stepping back and that lessened the pain to the part of my shoulder and arm that are aggravated.

Bench
45 x5
65 x5
80 5x5

Instead of barbell rows I went back to inverted rows, again to help with the shoulder (this is the only other exercise that I feel any discomfort on).
Set of 10,9,6

Pushups 10,7,3

[Diana]

Wednesday 1-18-12

Went down with my husband, Ben, and trained in Gillian and Mac's garage. It was a wonderful time. We learned a ton, and enjoyed the atmosphere so much.

Squat
45 2x5
75 x5
100 x3
125 x2
137.5 2x5
I over extend and arch my back as I'm coming up out of the squat, so Gillian thought it best to drop the weight a little and really focus on the cues she was giving me.
120 x7
back was better on that set, as was my head placement which is always up, and needs to be down.

Overhead Press
bar 2 x5
50 x3
55 x2
57.5 3.5
Biggest changes were my grip had been too wide, so we narrowed it, brought it up higher on my chest, and focused on the correct bar path.

Deadlift
95 2 x5
115 x3
130 x1
140 x1 (was supposed to be full set of 5 but I couldn't budge the bar off the ground)
135 x2
need to be pushing through my heels and not shoot my butt up. again need to lower my head position and gaze. (stupid mirrors have aided in some terrible habits)

pull ups w/ band 7,8,6 (last 2 sets w/ some help from Gillian)

It was a great workout...can't wait to work with them again in the future.

[Diana]

Friday 1-20-12

Backed the squat down to 120 to work on my back.

45 2 x5
75 x5
95 x3
115 x2
120 3x5
95 x6

The sets at 120 felt really heavy and I think I my depth wasn't great so I wanted to do another back down set to really get the feel for what the right depth should feel like.

Bench
45 2x5
65 x4
82.5 5x5
I was pumped for that. Didn't think I'd get it and was very pleasantly surprised

Inverted Rows
did 3x10
Push ups 10,6,5

[Diana]

1-23-12

Squat
45 2x5
65 x5
85 x5
105 x3
115 x2
125 3x5

Press
45 2x5
52.5 x3
57.5 x2
60 x5,4,3

Deadlift
95 2x5
115 x3
135 x1
then couldn't go up to 140 so i did
135 x5 (very slow....it was more like 2, 2, 1
110 x6

Chins 8,5,4

[Diana]

1-25-12

Squat
45 2.5
75 x5
95 x5
120 x2
130 x 5,5,2

Bench
45 x10
65 x5
75 x2
85 x5,3,2,3,4

Inverted Rows
1x10

Pushups 8,5,7

[Diana]

1-27-12

Squat
45 2x5
75 x5
95 x5
120 x2
130 x 5,5,4 (so stupid that I didn't stand the last one up. Lost concentration)

Press
45 2x5
52.5 x3
57.5 x2
60 3x5

Deadlift
95 2x5
115 x3
125 x2
135 x5 (this is the billionth day I've pulled this weight and its getting frustrating.)

pull ups with the smallest band my gym has. 10,7,5
front planks 3x1minute

[Diana]

monday 1/30/12

Squat
45 2x5
75 x5
95 x5
115 x3
125 x2
135 5x5
Love that I failed 130 on friday, decided to go up anyway and it was a piece of cake.

Bench
45 x10
65 x5
75 x3
85 x 5,5,5,4,2
Since I got 3 sets I would ordinarily go up on friday....going on vacation instead.

Body Rows
3x10
Pushups
8,7,5

[Michele Knaub]

what's a body row?