Ashley's Log SS LP-Novice

[Ashley's Log]

Beginning 2nd round of SS LP. I recently competed in the Camp Pendleton USPA meet as my very 1st powerlifting competition and placed 3rd in my 75kg weight class. Pretty excited about the win and happy that I followed the program what helps is seeing more weight being added (even if its 1/4lb microplate being added)

A little background info--Female, 29, sitting at 26% BF [haven't done any conditioning work in 4 1/2 months], overall goal is to get stronger & add in (2) days of conditioning work + hitting my macros to drop my BF

Competition Numbers:

Squat- 229 lbs
BP- 132 lbs
DL- 308 lbs
669lbs overall

I keep a composition book full of my logs but figured it wouldn't hurt to start an electronic log while interacting with like-minded strong folks.

Mon 1/30/17
Squats 165 3x5
Press 62lbs 3x5
DL 240 1x5

Feeling like I am coming down with something so kept the weight doable but still challenging and made sure I got lots of sleep last night.

Today 1/31/17
Conditioning work

20ish min-- 5 min warm up + hill runs (7 intervals of 30s on/140s off) + 10min cool down

[chromoly]

Welcome, it's great having more strong ladies on the forum. I'll be following along your log.

[smichelena]

good numbers!

[Ashley's Log]

Thank you Chromoly! I am totally open to any and all feedback

[Ashley's Log]

Appreciate it smichelena! It's pretty bad ass see where i started from to now...progress
wow you are from Venezuela! Amazing

[Ashley's Log]

Update post-conditioning work (Official 1st session since October 2016)

MAJOR -_- felt like I was going to die to be honest lol. I made sure my RPE stayed around 7/8--hills kicked my butt but the view from the top made it worth it

[Ashley's Log]

2/1/17
Squat: 170 lbs 3x5
BP 115 lbs 3x5
PC 60 5X3

It felt really good to add in PCs-- a good way to mix it up and add in some explosive movements

AM conditioning
15min of HIIT Rowing 20s/ 120s off

[Ashley's Log]

Fri 2/3
Squats 155 lbs 3x5
*Felt very heavy today
Press 65 lbs 3x5
DL 245 1x5

its TOM and this week has very been stressful. Sleep has not been consistent.

Today
Did a hot yoga vinyasa flow class