Member
This past week I've been away from home, visiting my Mom and sister & family. Using a YMCA that has a power rack, but bars and plates very different from what I'm used to. (Plates not round on the outside, no microplates with me, and no light-weight, 17" plates for deadlifting.) Here's what I did:
Fri 2018-05-11
SQ
50x5x2, 70x5, 85x5
90x5x3 (pain inside R knee)
BN
50x5, 60x5
70x5x3
DL
65x5 (Rack pull), 95x5 & 115x5 (from the floor)
130x5x2
LAT
80x10x3
Mon 2018 05-14
SQ
50x5x2, 70x5, 85x5
90x5x3 (R knee pain worse than Fri)
PR
45x5x2
55x5x3 (pretty good; slow last set)
DL
95x5x2, 115x5
130x5
125x5 (I backed off a bit on this set not wanting to over-stress the sore R knee)
LAT
80x10x3
Last edited by Amy-in-PHX; 05-15-2018 at 12:44 PM.
Member
Tue 2018 05-22
SQ
50x5x2, 65x5, 75x5
85x5x3 - Another de-load due to knee pain and 8 days between last barbell workout and this
BN
50x5, 60x5
70x3x1, 65x5x3 - I'd hoped to do the same weight as my last BN session on 05/11, but it was not going to work.
DL
65x5, 85x5, 105x5
125x5x2 - Not struggling with this one.
LAT
70x12
80x10x3
Member
Sun 2018 06-03
SQ
45x5x2
60x5
75x5
85x5x3 - Work set 2, paused in the hole - but work set 3 was good
PR
40x5
45x5
50x5x3 - had to grind last 2 reps of work set 3
40x5 - a backoff set done for fun, between last 2 work sets of SQ
DL
65x5
85x5
105x5
120x5
This workout went pretty well, considering the amount of time off during the past few weeks (apart from high intensity interval hiking). Knee seems to have recovered. Hope the knees will finally let me get above 90-lb squats in the next week or so. I did the press sets in between squat sets, and no lat pulldowns, bec I only had an hour till gym closing time. (4pm, rather than 5 as I had expected)
Member
Today I've been reviewing why I haven't gotten above 95lbs on Squat yet. March 17th, last workout before the big Mazzie hike, I had knee pain going on in L knee. Did not write that in the log, but I'm thinking that's why I did not go heavier on that day. The L knee actually got better while I was out hiking. Next time I got close to 100 was May 11 & 14, and the R knee acted up. Maybe I have a "psych barrier" w/r/t squatting 100 lbs. We'll see -- going to break through it in the next 3 weeks, 5 lbs per week.
Member
Wed 2018-06-06
SQ
45x5x2
65x5
75x3
85x5
90x3x5 - was not expecting to go above 85, but the knee felt OK so I went for it, in 3-rep sets. (I re-read Rippetoe's article about training female athletes before this workout, which suggests heavier 3s for women. See Training Female Lifters: Neuromuscular Efficiency | Mark Rippetoe) -- wonder how he would update it today?
BN
45x5
55x5
60x5
65x5x3 - slow bar but not quite a grind
DL
65x5
85x5
105x5
125x5x2 - slow-ish bar
LAT
70x12, 75x10, 75x8, 70x12
Last edited by Amy-in-PHX; 06-06-2018 at 07:48 PM.
Member
Mon 2018 06-11
SQ
45x5x2
60x5
75x5
90x3x3, 90x5x2
PR
40x5
45x5
50x5x3
DL
65x5
85x5
105x5
125x5x2
LAT
70x12, 75x10x3
Thu 2018 06-14
SQ
45x5
65x5x2
80x5
95x3x3, 95x5x2 -- looks like I'll get to a 100-lb squat next week. No knee pain at the moment.
BN
45x5
55x5
65x5x3
DL
85x5
105x5
115x5
130x5x2
LAT
70x12
75x8 (plus 2 reps at the end that did not touch chest) -- these need to be completed before you get to the DLs in the workout, because DLs wear you out too much to be able to intersperse these between DL sets.
Member
yay for you!!! nice, Amy....Originally Posted by Amy-in-PHX
Member
@granny, Thank you! I've been missing Oldster a lot, because he used to cheer me on here. Got that 100-lb squat today!
Sun 2018 06-17
SQ
45x5
65x5x2
85x5
100x3x3, 100x5x2
PR
40x5x2 - did an extra warmup set because someone else was using the lat pulldown machine when I needed something to do between squat sets
45x5
52x5x2 -- Actually, I missed the last rep of the 2d set. Some kid was rushing me, so I cut my rest time, and then when I turned the rack over to him, he had changed his mind!
50x5 -- did a backoff set at 50, b/c of having missed the last rep at 52
DL
95x5
105x5
115x5
130x5x2
LAT
75x10x3
I've equaled or exceeded the goals I set for my 4 main lifts, back in January (5 months ago). I was 5 lbs light on bench press last time I did it, having taken extra days off a couple times, followed by resetting the weights, to baby my knees along, and/or to allow time for hiking trips. But I know I can do 70, for 3 sets of 5, because I did it on May 11th. Just have to work back up over the next couple workouts on Bench.
Last edited by Amy-in-PHX; 06-17-2018 at 04:11 PM.
Member
Tue 2018 06-19
SQ
45x5
65x5x2
85x5
100x3x3, 100x5x2 -- 1st set of 5 was ugly; better 2d set. I've taken a bunch of new cues from videos on the Juggernaut website - probably tweaking my form too much. I narrowed my grip a bit and focused on keeping the knees out over the toes longer.
BN
45x5
50x5
55x5
65x5x3
55x5
- Someone had left the bench station set up w/ 45-lb plates collared on the bar, and I thought someone was just resting between sets and would be using it. So I was delayed getting started on the warmups. Really gotta set up a garage gym this fall.
DL
95x5
115x5
125x5
135x5x2
LAT
75x10x3
Last edited by Amy-in-PHX; 06-23-2018 at 06:08 PM.
Member
Nice work! He's probably missed by many, spent a lot of time on the forum, maybe retired? It's certainly nice to be recognized/encouraged; but you can succeed without it. The reality is that almost everything you need is already inside!! As you've discovered, 100# squat lady!
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