Don't forget to chalk your nose!
After attending the SS seminar in July, I decided to stop fucking around and signed up for a Powerlifting meet. Days after the seminar, I started on the Starting Strength Novice LP program, since I had never been consistent with it.
Meet is on September 28th in Roswell, NM. I will compete in the 165# Open Division. My goal is to get over a 700lb total.
I'm a 5'11", 175lb female.
I'm weeks into the program now so here are all my work sets from when I began back in July. Thanks for any comments!
Tuesday 7/16
Squat 3x5 @ 180#
Bench 3x5 @ 122.5
Deadlift 1x5 @ 230
Thursday 7/18
Squat 3x5 @ 185#
Press 3x5 @ 62.5#
Power Clean 5x3 @ 140#
Chins 3x6
Friday 7/19
Squat 3x5 @ 190#
Bench
2x4 @ 125 missed the 5th on each
1x3 @ 125 missed 4th
Deadlift 1x5 @ 225
Monday 7/22
Squat 3x5 @ 195#
Press 3x5 @ 65
Power Clean 5x3 @ 145#
Chins 4x7
Wednesday 7/24
Squat 3x5 @ 200#
Bench 3x5 @ 112.5#
Deadlift 1x5 @ 230
Thursday 7/26
5 x 230 Row intervals (47-52sec) / 90 sec rest
Friday 7/26
Squat 3x5 @ 205#
Press 3x5 @ 67.5
Power Clean 5x3 @ 150#
Chins
2x8
1x6
Monday 7/29
Squat 3x5 @ 210#
Bench 3x5 @ 115
Deadlift 1x5 @ 235
Chins
1x11
1x10
1x9
Wednesday 7/31
Squat 3x5 @ 215#
Press 3x5 @ 70#
Power Clean
3@150
3x3@155
3@150
-Did a wave set today cuz my elbows were too slow on at 155#. No missed reps though.
Pull ups
1@8
1@9
1@7
Friday 8/2
Squat 3x5 @ 220#
Bench 3x5 @ 117.5
Deadlift 1x5 @ 240
Monday 8/5
Squat 3x5 @ 222.5#
Press 3x5 @ 72.5#
Power Clean
1x3@155 - still racking too slow
4x3@150
Wednesday 8/7
Squat 3x5 @ 225# - looked at the video of these later...was +/-1" too high
Bench 3x5 @ 120
Deadlift 1x5 @ 245
Chins
1@ 11
1@9
1@7
Friday 8/9
Squat
NOPE
3 @ 227.5
4 @ 227.5
having trouble hitting depth. Felt super shitty and form felt awful. Overall crappy day training.
5 @ 185#
Press 3x5 @ 75#
Power Clean 5x3 @ 140 - decided to stay light for technique work. also just feeling tired overall.
Monday 8/12
Squat 3x5 @ 210# re-set to 210# after last weeks fail at 227.5# to really get comfortable hitting depth. Also changed my stance to be more narrow.
Bench 3x5 @ 122.5
Deadlift 1x5 @ 250
Pull ups
1@9
1@8
1@8
Wednesday 8/14
Squat 5x3 @ 170# pause squats - changed wednesday's squat work to pause squats at 80% of Monday's weight (thanks Jordan Feigenbaum).
Press3x5 @ 77.5#
Power Clean 5x3 @145
Friday 8/16
Squat 3x5 @ 215#
Bench 3x5 @ 125
Deadlift 1x5 @ 255
Chins
1@ 11
1@10
1@ 8
Monday 8/19
Squat 3x5 @ 205 - backed down in weight again because I was still squatting a little high
Press 3x5 @ 80#
Power Clean 1 rep on the minute for 10 min EMOM @155# felt awesome
Pull ups
1@9
1@7
1@5
Wednesday 8/21
Squat 3x5 @ 165# pause squats
Bench 3x5 @ 127.5
Deadlift 1x5 @ 260 - I think I may have hitched my 5th rep - feltshittyman
Friday 8/23
Squat 3x5 @ 210
Press
2x5 @ 82.5#
1x4 @ 82.5# do this weight again next week
Power Clean
1 rep on the minute for 10 min
5@160# racking sucked. Elbows were too slow
5@155.
Chins
1@9
1@ 8
1@8
Monday 8/26
Squat 3x5 @ 215
Bench
3 @ 130
5 @ 130
2 @ 130
My form today was super shitty. Not arching enough, not keeping wrists straight...
Deadlift
1x5 @ 260 repeated from last week to keep back tighter. looked much better
Wednesday 8/28
Squat 3x5 @ 172.5# pause squats
Press 3x5 @ 82.5#
Weighted Chins 3x5 @ 8.75#
GHD Raises 3x7
Friday 8/30
Squat 3x5 @ 220
Bench 3x5 @ 130
Power Clean
1 rep on the minute for 10 minutes @160#
Pull-ups
1@9
1@7
1@6
Sunday 9/1
Squat 3x5 @ 225 #jazzed
Press
Supposed to do 3x5@85# today, but I wasn't keeping the bar close enough or getting enough layback. Shoulders felt under-recovered. not a formula for success.
5@80
3@80
3@65
5@80
Deadlift
3 @ 265
supposed to do 5 reps. didn't stay tight enough, didn't stay over the bar enough, didn't have my belt (who does that?!?!)
Monday 9/2
-light technique work today.
Squat w/ TUBOW 5x2@135
Press 5x3@55
Pause bench5x1@95
Chins
1@10
1@7
1@8
At this point, 4 weeks out from the meet, I'll be changing from the 3 day LP format. Jordan F. (can you tag people on here?) set me up on a schedule for which Wednesdays will be lighter days, based off of what I do on Mondays and Fridays will push intensity.
Don't forget to chalk your nose!
See you in Roswell!
Welcome, Niki! I'm looking forward to following your progress (not to mention envious of you strength)
Wednesday 9/4
Squatx5x2 @ 180
Pressx5x3 @ 82.5
Power Cleanx5x3@160
Welcome Niki. I'll be following along. Congrats on signing up for your first meet! No better way to motivate, IMO. You have some great PC numbers too!
Good to see you here Niki. Deciding to stop fucking around is a really great step. Next up, CRUSHING IT at the meet!