Sirimiti's SS log - Novice Female

[Sirimiti]

Friday, Jan. 19:

1 hour Kickboxing


Sunday, Jan. 21:

SQ - 110lbs (1×3), 125lbs (1×3), 140lbs (1×5), 150lbs (1×2), 160lbs (1×1), 110lbs (3×5)
BP - 100lbs (1×3!), 95lbs (3×3)
Back Ext. - 25lbs (3×10)
DB OP - 25lbs (3×5)
DB Rows - 30lbs (10,10,8)
BB OP - 55lbs (2×5)
BB Rows - 55lbs (2×10)
Bike - 8×10s

No squat PRs but I'm still happy with what I did, especially considering last week's performance. Bench PR though so yay! Also, why are dumbbells so much heavier? 25 DB feels like 65 BB.


Monday, Jan. 22: AMBW 131lbs

1 hour Kickboxing

[Sirimiti]

I usually post a few days at a time but I just couldn't wait today:

Wednesday, Jan. 24:

DL - 140lbs (1×5), 160lbs (1×3), 180lbs (1×3!), 190lbs (1×1!), 200lbs (1×1!), 140lbs (3×5)
FSQ - 75lbs (5×3)
BB Rows - 75lbs (5×5)
Bike - 8×10s
Facepulls - 10kg (3×10)

I PULLED 200!
It wasn't pretty but it felt fairly fast and smooth. No hitching but definite back rounding. I felt pretty good after 180 (5-lb PR) and 190 (also a 5-lb PR) so I just went for it. My next goal is to pull 200 but prettier. Luckily my back doesn't hurt but the muscles are definitely tired.

[Sirimiti]

Friday, Jan. 26:

OP - 75lbs (1×1), 80lbs (1×F), 75lbs (5×1), 70lbs (3×3), 65lbs (3×5)
1 forehead-up
Ass. CU - 10kg (3×5)
Ass. Dips - 10kg (3×8)
SPD - 40kg (1×8), 35kg (1×8), 30kg (1×12)
10 min inclined TM walk

Hard fail with 80 at forehead level on press but then I almost did a chin-up so some improvement there.


Saturday, Jan. 27:

SQ - 120lbs (1×5), 135lbs (1×3), 150lbs (1×1), 160lbs (1×F), 135lbs (1×3), 120lbs (1×5)
Back Ext. - 25lbs (3×10)
DB Rows - 25lbs (3×10)
Goblet SQ - 25lbs (3×10)
15 minutes on rower

Training at 9 a.m. compared to my regular 8 p.m. is highly unpleasant. I am thoroughly blaming the squat fail on the time of day.


Sunday, Jan. 28:

BP - 105lbs (3×1!), 95lbs (3×3)
OP - 55lbs (5×5), 45lbs (1×10)
BB Rows - 75lbs (5×8)
Ass. CU - 20kg (1×10)
5 minutes on rower

A relatively easy bench single PR so I did it 3 times for fun.

[Sirimiti]

Monday, Jan. 29:

Boxing 1 hour


Wednesday, Jan. 30:

DL - 125lbs (1×5), 145lbs (1×5), 165lbs (1×5!), 135lbs (3×8)
FSQ - 80lbs (3×3), 65lbs (3×8)
BB Rows - 80lbs (3×5), 65lbs (3×10)
Bike - 8×10s

Deadlift PR technically but nothing special. I know I could do more reps if I really had to but this week is shaping up to be exhausting. Sleep isn't great. Lack of quantity rather than quality.


Thursday, Feb. 1:

OP - 50lbs (1×5), 60lbs (1×5), 70lbs (1×5), 75lbs (1×1), 65lbs (1×5), 60lbs (1×5), 55lbs (1×8), 50lbs (1×10), 45lbs (1×12)
SPD - 121lbs (5×1)
Ass. CU - 30kg (3×12)
Ass. Dips - 20kg (3×12)
2 min Rower (random knee pain)
8 min incline TM
Facepulls - 10kg (3×10)

I was super tired and almost wasn't even going to train. I didn't have a lot of strength and higher rep stuff felt better.

[Sirimiti]

Saturday, Feb. 3: AMBW 130lbs

SQ - 105lbs (1×5), 120lbs (1×5), 135lbs (1×5), 105lbs (3×8)
Back Ext. - 25lbs (3×10)
DB Rows - 25lbs (3×10)
11 minutes on rower

I had a headache all day, no migraine though. I really wasn't feeling strong today. I wonder if it's a squat thing or a Saturday thing. I would have preferred to bench today.


Sunday, Feb. 4:

BP - 95lbs (1×7!), 110lbs (1×F), 105lbs (1×1,1×2!), 95lbs (1×3), 85lbs (1×5), 75lbs (1×8), 65lbs (1×10)
CU - 2×1 in between some benching
SPD - 121lbs (3×3), 99lbs (1×5), 88lbs (1×8), 77lbs (1×10)
Front Raises - 10lbs (3×12) just for fun
Facepulls - 12.5kg (1×10, 10kg (2×10)
OP - 30lbs (3×12)
Bike - 8×10s

Boom baby! 2 bench PRs and I finally did some full chins for the first time in around 8 months. I think I could have gotten 110 if I had rested a longer.


Monday, Feb. 5:

Wrestling for 1 hour

[Mr. Bingley]

nnice job on the benches!

[Sirimiti]

Thursday, Feb. 8:

DL - 135 (1×3), 155 (1×3), 175 (1×5!), 185 (1×2!), 155 (1×3), 135 (1×10)
OP - 55 (1×3), 65 (1×3), 75 (1×2,F), 65 (3×3)
FSQ - 65 (3×5)
BB Rows - 65 (3×8)
Rower - 5×20s

Super tired today. I didn't even think I'd get 175×3 but I got 2 PRs so yay. I tried to do my presses today too because I skipped yesterday but that was a wash. I think I should have just done my deads and gone home.


Friday, Feb. 9:

Boxing 1 hour

[Sirimiti]

Sunday, Feb. 11:

SQ - 115 (1×3), 130 (1×3), 145 (1×5), 155 (1×1), 165 (1×1!), 135 (1×3), 115 (1×7)
Back Ext. - 25 (3×10)
DB Rows - 25 (12,10,8)


Monday, Feb. 12: AMBW 135lbs

BP - 100 (1×5!), 95 (2×3), 85 (1×5), 75 (1×8), 65 (1×10)
SPD - 126 (3×1), 99 (1×5), 88 (1×8), 77 (1×10)
OP - 40 (3×10)
Bike - 10 minutes
Facepulls - 10kg (3×10)


Wednesday, Feb. 14:

DL - 150 (1×5), 170 (1×3), 190 (1×2!), 200 (1×1), 155 (3×5)
FSQ - 65 (3×8)
BB Rows - 65 (3×10)
Bike - 6×10s


Friday, Feb. 16:

OP - 80 (3×1), 70 (3×3), 60 (3×8)
1 nose-up (not quite a chin-up)
Ass. CU - 10kg (1×5), 20kg (3×8)
Ass. Dips - 10kg (1×8), 20kg (3×8)
Facepulls - 10kg (1×10), 7.5kg (2×10)
Bike - 10 minutes

[Sirimiti]

Saturday, Feb. 17:

SQ - 115 (1×5), 135 (1×3), 155 (1×5!), 165 (1×1), 170 (1×1!), 135 (1×3), 115 (1×8)
RDL - 95 (3×10)
DBR - 30 (2×8), 25 (1×10)
10 min incline TM.

A 10-lb beltless squat PR for 5 and I beat my belted 5 PR by 7.5 lbs. I am also only 5 off my all-time squat record(175 with belt). Not bad considering I went in today not even sure I could get my goal of 155×3. Ultimately I hope to surpass all my belt PRs before having to use it again.


Sunday, Feb. 18:

BP - 110 (1×1!), 95 (3×5), 85 (1×5), 75 (1×8), 65 (1×10), 55 (1×12), 45 (1×15)
SPD - 126 (5×1), 99 (3×8)
Front Raises - 15 (3×10)
5 min C2/5 min Bike.

Not sure but 95×3×5 might also be a PR for 5s across.


Monday, Feb. 19: AMBW 135lbs

Wrestling for 1 hour

[Sirimiti]

Wednesday, Feb. 21:

DL - 115 (3×8)
OP - 55 (3×5)
SPD - 126 (3×2)
Split SQ - 45 (2×10)
Ass. CU 20kg (3×5)
Ass. Dips - 20kg (3×8)
10 min Bike

Deload week. I also decided to climb the stairs up 15 floors on my lunch break at work.


Thursday, Feb. 22:

Boxing for 1 hour (plus a few sets of facepulls before and after)

Those stairs yesterday really did a number on my calves. If I keep doing those then I should get calves to make a bodybuilder jealous 😋


Saturday, Feb. 24:

SQ - 65 (1×5), 80 (1×5), 95 (1×5)
PC - 95 (1×1), 105 (1×1), 115 (2×1!), 95 (5×2)
C2 Rower - 9×20s
Facepulls - 10kg (3×10)

Does a power clean count if I land in a sumo-width stance to rack it? I'm counting it because it was still clean. The second one landed a little low (upper chest) but I didn't get down under it as much because I was trying to avoid the sumo stance. I need to work on squatting under the bar rather than just landing wide.


Sunday, Feb. 25:

BP - 45 (1×10), 55 (1×10), 65 (1×10)
Leg Pr - 70 (3×10)
Ass. CU - 20kg (3×10)
Ass. Dips - 20kg (3×10)
20 min walk on treadmill (incline)
LTE - 25 (3×12)
BB Curls - 25 (3×10)
Back Ext. - 20 (3×10)
DB Rows - 20 (3×10)

Just some light, easy stuff for higher reps to finish of the deload week.