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Thread: Dani's Training Log

  1. #1
    Join Date
    Jun 2014
    Posts
    109

    Thumbs up Dani's Training Log

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    Age: 26
    Gender: Female
    Weight class: 132/148

    Hi everybody! I'm a competitive powerlifter and bikini competitor. I've been lifting for about 3 years and I've used a variety of lifting programs and have seen the most success with a modified Texas method program. My goal is to be competitive in the 132 weight class but I have trouble making weight because I like milkshakes too much.

    Current lifts:
    Squat 210
    Bench 135
    Deadlift 280

  2. #2
    Join Date
    Jun 2014
    Posts
    109

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    6/4/2014

    Texas Week 1, Day 1, Volume
    Squat
    bar x 5
    95 x 3
    115 x 5
    135 x 5
    135 x 5
    135 x 5
    135 x 5
    135 x 5

    Bench
    55 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5

    Press
    bar x 10
    bar x 10
    bar x 10

    GHD Sit ups
    x 10
    x 10
    x 10
    x 10
    x 10

  3. #3
    Join Date
    Jun 2014
    Posts
    109

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    6/6/2014

    Texas Week 1, Day 2, Recovery Day

    Squat
    bar x 10
    65 x 5
    95 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5

    Bench
    bar x 5
    65 x 5
    85 x 5
    92 x 5
    92 x 5
    92 x 5
    92 x 5
    92 x 5

    Chins
    5,5,5,4,3

    GHD Sit ups
    x 10, 10, 10, 10, 10

  4. #4
    Join Date
    Jun 2014
    Posts
    109

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    6/8/2014

    Texas Week 1, Day 3, Intensity

    Squat
    bar x 5
    95 x 5
    135 x 5
    155 x 3
    165 x 5

    Bench
    bar x 5
    65 x 5
    85 x 5
    95 x 3
    105 x 2
    117 x 1
    117 x 1
    117 x 1
    117 x 1
    117 x 1

    Sumo Deadlift from blocks (just below knee)
    135 x 5
    135 x 5
    135 x 5

    GHD Sit ups
    x 10
    x 10
    x 10
    x 10
    x 10

    Notes: Pretty easy intensity day. I made the decision to transition to pulling sumo. I have enough time before the next meet (October '14) to work on it which is rare. My plan is to pull from high blocks and work on flexibility all month. Then next month lower the blocks just a little bit. The goal is to be able to pull from the floor pain free.

  5. #5
    Join Date
    Feb 2014
    Location
    New York, NY
    Posts
    371

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    Did you compete at the November RPS meet in Long Island? Your name sounds very familiar.

    Anyway, looking forward to following your progress!

  6. #6
    Join Date
    Jan 2011
    Location
    The Deep South
    Posts
    1,002

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    Could you give some detail about the modifications you made to TM?

  7. #7
    Join Date
    Feb 2012
    Location
    Indianapolis
    Posts
    2,367

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    Quote Originally Posted by Dani Wokanick View Post
    6/6/2014

    Texas Week 1, Day 2, Recovery Day

    Squat
    bar x 10
    65 x 5
    95 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5

    Bench
    bar x 5
    65 x 5
    85 x 5
    92 x 5
    92 x 5
    92 x 5
    92 x 5
    92 x 5

    Chins
    5,5,5,4,3

    GHD Sit ups
    x 10, 10, 10, 10, 10
    just curious, but your bench recovery workout is heavier than your bench volume workout? am I reading that correctly?

  8. #8
    Join Date
    Nov 2012
    Posts
    3,952

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    Another log to follow! Woot woot. We need to have another burger day!

  9. #9
    Join Date
    Jun 2014
    Posts
    109

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    Quote Originally Posted by MannyPrieto View Post
    Did you compete at the November RPS meet in Long Island? Your name sounds very familiar.

    Anyway, looking forward to following your progress!
    Yes I did! My last name is one that no one can pronounce or forget!

    Quote Originally Posted by kel View Post
    Could you give some detail about the modifications you made to TM?
    The first time I did TM I was working up to a new 5RM every intensity day. It really beat me into the ground, especially with the squats. This time around, I'm going to vary up the intensity day with different rep schemes depending on how I feel. I also only do heavy singles for the bench on intensity day.

    Quote Originally Posted by gtl View Post
    just curious, but your bench recovery workout is heavier than your bench volume workout? am I reading that correctly?
    Yeah, you're reading it correctly. I made a mistake on volume day and made it too light. I have a tendency to misload the bar.

    Quote Originally Posted by idlehands View Post
    Another log to follow! Woot woot. We need to have another burger day!
    JB? I didn't know you were on here. I'm always down for burgers!

  10. #10
    Join Date
    Jan 2013
    Location
    Boston area (at the moment)
    Posts
    937

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    starting strength coach development program
    The better question is when he ISN'T on these forums.

    I'm disappointed I had to leave before burgerfest, it sounds like there was some truly heroic consumption of ground meat.

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