Geez-ette push-pull prep

[DeeLee]

Okay, first attempt at a training log online. Will do a push-pull June 2.

Stats: female, 48 years old, 5'4", 130ish. Last year I benched 110 and pulled 245 at this event. This year I would love to bench 120 (have hit it in the gym twic, but also missed at least twice), and pull 275 (did 260 and 265 in the gym, before Christmas).

Just finished several months of a high volume program. Tweaked a hamstring and hips a couple of months ago and couldn't sit back on deadlifts so had to do a lot of workarounds. Just now starting a 3 week program of increasing weight on the deadlifts.

4/23

Bench, 4 reps to 9 RPE, -5% back to 9
4x85, 4x95, 4x100 (easy 9)
4x4x95 (9)

Squats, no belt, 3 reps to 9, -5% back to 9
3x140, 3x160,3x170, 3x180 (9)
4x3x170 (9)

These really fatigue my back, but make squats with a belt feel very easy.

OH press, 7 reps to 9, -5%
7x45@7, 7x50@8, 7x55@hard 9
4x4x50 (9.5)

Upper body stuff is pretty weak, especially since I work just as hard on it as lower body. Body weight bench is a long term goal at this point.

Will finish the weeks workouts in the next post.

[DeeLee]

4/25

Deadlift no belt, 3 reps to 9 RPE, -5pct back to 9
135, 185, 205
3x235(7), 2x235
3x245(9.5)
3x232.5(8.5)
3x232.5(9)

First time doing 245 for more than a single. �� *
*
Towel bench, 5 reps to 9 RPE, -5pct back to 9
5x85, 5x95(7), 5x100(8), 5x105(9)
5x105(9.5) (forgot to change weight)
5x100(8)
5x100(8)
4x100(towel slipped on 4th rep. *Ugh!)
Time up -- 25 minutes

Pause RDL (below knees) to 9, then -5pct
6x135. *Need straps*
8x155(8 or 9) First time trying these, hard to judge
8x147.2 (8, 8, 8.5, 8.5).*

Back is toast. *Next time will pause at the very bottom, which is closer to deadlift sticking point. *


4/27

Squat with belt, 4 reps to 9 RPE, -5pct back to 9*
4x115, 4x145
4x165(7.5)
4x180(8.5)
4x185(9)

4x175(8)
4x175(8)
4x175(8.5)
4x175(9)
Time

2ct pause bench, 4 reps to 9, -5pct to 9
4x85(8.5)
4x90(9)

7x4x85 (7.5, 7.5, 8, 8.5, 8.5, 8.5, 8.5)
Time

Deadlift with mini band, 5 reps to 9, -5pct to 9
5x135, 5x155, 5x175(9). *

5x165(7.5)
5x165(7.5)

First time trying these. *Totally different feel than chains, and they go from easy to very difficult, very fast. *Hard to evaluate RPE on new things. *

[DeeLee]

Dot defender hates percent signs today, lol.

Forgot to put in that on Tuesday/Thursday, I do elliptical for about 30 minutes. That is the extent of my cardio, and I do it for recovery purposes. Let this slip over the winter and feel so much better after adding it back the last month. Legs definitely not as sore, and doing something active almost every day seems to have good effects on metabolism and energy. Even when it is this minimal.

4/29

Training today instead of tomorrow.

Bench, 3 reps to 9 RPE, -5pct to 9
45, 65, 75
3x85(6.5)
3x95(7.5)
3x100(8.5)
3x105(easy 9)

6x3x100(8, 8, 8, 8, 8.5, 8.5)
Time

Squat no belt, 4 reps to 9, -5pct
45, 85, 120
4x145(6.5)
4x160(7)
4x170(8.5)
4x175(9)

4x4x165 (8, 8, 8.5, 9)

DB incline press, 6 reps to 9, -5pct
6x25(8)
6x30(9)

4x6x27.5 (8, 8.5, 8.5, 9)

Using wrist wraps more on bench. Golfer's elbow twinged a bit, and the wraps help a ton especially racking and unracking.

[yonkyogirl]

This is going to be interesting :-) What's RPE?

[DeeLee]

RPE is rate of perceived exertion. Kind of subjective, but roughly 9 means going 1 rep short of failure, 8 means 2 reps left, 7 is 3 left. *For me, there is also an element of bar speed that factors in, plus evaluating relative difficulty through the sets. *So 8.5 means it is harder/slower than 8, but I still feel I could do 2 more reps with good form. *9.5, to me, is one more rep with a bit of form degradation or even the kind of slow grinding rep (deadlift) that is very taxing.*

The main reason for this is communication with my trainer/coach. *I work with him once a week, but he does all the programming for the 3 days i train. Leading up to this, I started rating sets during my sessions with him, so we are on the same page about what the numbers mean and it's consistent.

5/2/2012.

Deadlift no belt, 4 reps to 9, -5%
135, 185
4x215@6.5
4x230@7.5
4x245@9
4x232.2@8
4x232.2@9

These were great! Felt better than the 3 reps last week.

Towel press, 4 reps to 9, -5%
Bar, 65, 85
4x95@7.5
4x105@8
4x110@9
4x105@8
4x105@8
4x105@8.5
4x105@8.5
Time (25 min)

RDL, 2ct pause at bottom, 6reps to 9, - 5%
6x135@7
6x155@8
6x165@9ish
6x155@8
6x155@8.5
6x155@8.5
6x155@9

[DeeLee]

Today was just a light cardio day. 30 minutes on elliptical, following by stretching. My back is totally fried from yesterday -- mid and lower back muscles even more sore than hamstrings. Couldn't really think how to get the blood flowing to my back without actually working it. Maybe try some easy bw back extensions next time?

[DeeLee]

5/4
131 lbs

Squat with chains, 3 reps, -5% etc. (plan)
3x115@7
3x135@8
3x145@8.5
3x150@9
3x145@8.5
3x145@8.5
Example how a good trainer changes things up a bit. Back muscles still quite sore from Wednesday, so 3%'reduction not 5%. Effect is less sets following the top one, so less overall fatigue. Too pigheaded to ever consider this on my own.

2ct pause bench, 3 reps -5%
3x90@7.5
3x100@8.5
3x105@9
2x108@10 (redo set after my misload)
3x103@9
Not very good at all. Hard to stay tight.

Deadlift with chains (not planned mini bands due to back fatigue), 3 reps -5%
3x175@7.5
3x195@9
3x185@8
3x185@8
3x185@8
3x185@9

Note: back just a little sore this (Saturday) morning. Yesterday's training helped a ton.

[Oldster]

My bench is not very good at all. I fail a few inches above my chest. Maybe a wider grip will help me too.

Take it for what its worth. I happened to see this in Melody's log.

I was stuck a few inches off my chest for a couple decades. Took this dummy that long to try something that he felt was radically different. But finally I was talked into more volume, kicking and screaming, even a few threats along the way!

But it worked. My sticking point just started moving upward until it is now very very high. When I talk volume, I am talking a LOT of volume and one has to be mentally prepared for it along with being somewhat physically prepared. FWIW.

[DeeLee]

Great day and mediocre at the same time. Tested maxes on bench and deadlift. I did do 120 on bench, but it was ugly and wouldn't have passed at th push pull because my butt lifted a bit. Unless it was so little that you wouldn't see it when I'm wearing shorts. But 115 went up well, so did 105.

Agree with you Oldster, about volume. I think that is why my trainer has me benching and variations 3 x a week. But I can't get much at all close to my max. Today part of the problem was not being used to how hEavy the 115 and 120 felt. So maybe work up to a high single then drop sets? I have the longest arms, lol, to where I have been teased about my deadlifts being partial reps.

But the GOOD thing is I pulled 275 and it went up fast and smooth! This is what has been my biiiig number to shoot for, probably as of 2 years ago when I saw someone do it at the push pull (I did 220 then). Very, very happy that things look on track to do this at this year's competition.

Finished with dumbell incline bench. Still top set of 30, followed by sets with 27.5. But 7 reps not 6, and did one more set.

[melody]

I haven't done it in a while, but benching with boards can get you used to having More weight in your hands.
275 is a great pull!