Margie's Log

[Margie]

Starting another log with a new program. Training and nutrition under Jordan's guidance. Immediate training goal is either an RPS meet March 21, 2015 or a USAPL meet April 24, 2015.

Current stats:
5'1" about 138lbs
Recent numbers (not necessarily PRs):
Squat 215x2
Bench 122x2
DL 250x1
Press 90x1

Programming is RPE style.

1/5
Competition Squat
Worksets:
175x5 (7)
180x5 (8)
Drop sets 170x5x2
*about 4 minutes rest. Depth was not stellar, but I adjusted some things about my descent and that improved the situation. Also these all felt too hard. First day without coffee in a while.

Competition Bench
Workset:
95x5 (under 7)
100x5 (7.5)
Drop sets 95x5x2
*Too light

1/6
7 rounds of 20s/1:40 on airdyne

1/7
Competition DL
Worksets:
215x5 (7)
225x5 (8-8.5)
Drop sets 210x5x2
*Everything felt quite heavy today. Caffeine withdrawal.

2 count pause bench
Worksets:
95x5 (7)
100x5 (7.5)
103x5 (8)
Dropsets 95x5x2

1/8
Supplemental Squat: 2 count pause
Worksets:
150x5 (7)
160x5 (7.5)
165x5 (8)
Dropset 150x5x2

Supplemental Bench: Press
Worksets
60x7 (7)
65x7 (8)
70x7 (9)
Drop set 65x7 (8.5)

[Margie]

1/10

SD1 - 2 count Pause DL
Worksets:
195x5 (7)
205x4 (failed 5th rep. Was shooting for an 8, but I knew at the pause that if I tried to pull any further, my back would get ugly so I stopped)
Dropset 185x5

SB3 - Touch n go bench
Worksets:
105x5 (7)
110x5 (8)
Dropset 105x5 (7.5)

Coming up later today....

Likely 7 rnds of erg sprints. Yeehaw.

[Margie]

1/11

Hit the erg sprints for 7 intervals

1/12

Comp Squat
Worksets for 5s: 175 (7); 185 (8)
Dropsets for 5s: 175 (7.5/8); 165 (7)

Comp Bench
Worksets for 5s: 100 (7); 105 (8.5)
Dropsets for 5s: 90x5x2 (totally went light knowing I was about to bench some more

SB1 - close grip bench
Worksets for 5: 95; 100 (7.5)
Dropset: 90x5
Again, so much with the benching. I'm going to have to adjust to 2x/day.

[Margie]

1/13

7 rounds on the airdyne

1/14
Comp DL
Worksets: 215x5 (7); 220x5 (8.5)
Dropsets: 205x5x2
*I'm trying to fix some bad positional stuff I've gotten in the habit of (butt too low) and so now everything feels very difficult. But my back doesn't hurt after I DL.

SB2 - Press
Worksets: 66x6 (7.5); 71x6 (8.5); 73x6 (9)
Dropset: 65x6 (8)

[Rob Israel]

You should ask Jordan, but if I were you I wouldn't limit your comp bench and "save" for your SB1. Go all out and then just do what is there for SB1.

Sometimes he lists things like this too: Bench/Squat/Bench. If he doesn't, that means he wants your 2nd bench to be fatigued when you start. It will limit the volume. In other words, he's adding volume but he's putting a cap on it with the fatigue you've incurred with the previous lift. These are not suppose to be 2 a day workouts. They are long and exhausting, don't try to recover for the next lift, just do what you can.

Also, I always prioritize intensity and effort on the competition lifts. The supplementals are just that: supplemental. For me that means going all out on the comp lifts and if that negatively impacts the next lift, then so be it.

I'm always looking to drive up my 1eRM or PR a rep scheme on my comp lift and frankly I barely track that on the supplementals... Well, I do track it so I can see if I'm progressing, but I don't worry about it. I worry about the big three.

[Margie]

Thanks Rob - I think it was more that I was wussing out. But thanks for the explanation of why I shouldn't

1/15
SS1- pause squat
Worksets: 150x5 (7.5); 165x4 (8.5/9) (stopped after 4th rep)
Drop sets: 155x5 (8)
*I think the airdyne gives me deadleg for days after. The squats just felt awful.

SB3: touch n go bench
Worksets: 105x5 (7.5); 110x5 (8.5)
Dropsets: 105x5(7.5)

[Margie]

1/17

SD1: 2" deficit pull
Worksets: 205x5 (7, or under); 215x5 (8. Mostly for positional reasons, not a lot of slowdown on bar speed)
Dropset: 205x5 (8)

SB4: Floor press
Worksets: 95x5 (7); 100x5 (8); 105x5 (9)
Dropset: 95x5
First time doing these, they are wacky, but I can tell they are gonna make my triceps hey-uge.

1/18
8 intervals on the erg
stretching and side planks

[Margie]

1/19

Comp Squat
Worksets: 175x5 (7); 185x5(8); 195x5(9.5)
Dropset: 185x5 (8.5)
Felt like I was (finally) able to put in some good work today. Energy was better, mobility was better. Good stuff.

Comp Bench
Worksets: 100x5 (8); 105x5 (9)
Dropset: 100x5

SB1- close grip bench
Worksets: 105x3(8); 108x3 (7); 111x3 (8.5)
Dropset: 105x3
This was funny - the first workset felt the hardest and then I got hand-offs for the others which seems to make everything feel much lighter.