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Thread: Niki Sims - Training Log for PL Meet

  1. #1
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    Aug 2013
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    Default Niki Sims - Training Log for PL Meet

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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.

  2. #2
    Join Date
    Sep 2010
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    Default

    Don't forget to chalk your nose!

  3. #3
    Join Date
    Jul 2012
    Location
    Los Alamos, NM
    Posts
    3,239

    Default

    See you in Roswell!

  4. #4
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    Mar 2013
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    SoCal
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    Default

    Welcome, Niki! I'm looking forward to following your progress (not to mention envious of you strength)

  5. #5
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    Wednesday 9/4
    Squatx5x2 @ 180
    Pressx5x3 @ 82.5
    Power Cleanx5x3@160

  6. #6
    Join Date
    Feb 2012
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    Boston
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    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!

  7. #7
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    Good to see you here Niki. Deciding to stop fucking around is a really great step. Next up, CRUSHING IT at the meet!

  8. #8
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    Quote Originally Posted by jenica View Post
    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!
    Thanks Jenica!

  9. #9
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    Quote Originally Posted by Michael Wolf View Post
    Good to see you here Niki. Deciding to stop fucking around is a really great step. Next up, CRUSHING IT at the meet!
    Thanks Michael...I sill remember you saying at the Seminar that I should be pressing 95x5...workin' on it!

  10. #10
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    starting strength coach development program
    Quote Originally Posted by Jordan Feigenbaum View Post
    Don't forget to chalk your nose!
    #liftingwithglassesproblems

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