Tuesday May 27 Gym D.E.
Back squat
145x12x3
Rack Pulls (just above the knee)
205x9x3
215x3x3
Flat Bench
95x10x3
105x2x2
PUll ups wide grip
7x1
5x1
pullups shoulder width grip
4x1
2x1
PUll ups neutral grip
5x1
Good mornings
95x5x5
Friday May 30 Gym M.E.
Trap Bar
145x1x8
195x1x5
215x1x2
235x1x1
255x1x1
265x1x1 PR
275x1x0
Back Squat
45x1x12
135x1x5
155x1x3
165x1x3
175x1x1
185x1x1
195x1x1
Rack Pulls Knee Height
225x1x3
245x1x2
275x1x1
295x1x0
Wide grip pull up
1x6
1x4
Shoulder width pullup
1x6
1x5
Neutral grip pullup
1x5
This has been a strong week for me. Tomorrow I’m going to see if I can push my bench press up. Last max was 110.
May 30 M.E.
Trap Bar Pull 265 lbs. PR. Couldn’t pull out 275 though.
May 30 M.E.
Squat 195 - coming out of the bottom. Not pretty but there it is. It isn’t deep enough. If I’m not careful, people will be laughing at me and making fun of my 1/4 squats 
Saturday May 31 Gym
I was on fire today. In the good way. Yesterday I hit a PR with the trap bar. Today I hit 4!! A definate spike in strength. I pushed out more reps and hit higher max weights than previously.
Flat Bench
45x1x15
65x1x10
85x1x7
95x1x3
105x1x2
110x1x1
115x1x1 PR I am pretty psyched by this. It’s been a while since I even hit my 110 previous PR.
120x1x0
OH Press
45x1x10
65x1x10
65x1x9
70x1x6
70x1x5
75x1x3
80x1x1 PR This is another good one for me. Upper body is not my strong suit. But I remember last November/December struggling to get 5 reps at 55 lbs. For me that’s a big increase
Clean/Push Press
85x1x7
95x1x3
100x1x1 PR
100x1x1
100x1x0
Clean only
110x1x1 pr!
BB row
95x1x8
95x1x7
105x2x5
110x1x5
I did the clean at the end of my workout after the BB row. I was looking at the bar and was screwing around and got it up pretty easily. I had only hit 105 a few weeks ago. Prior to that, I had been stuck at 100 for months.
Hey o_s, just lil ol’ me. As you know-woowee-I left lurkland very recently, and have just posted a bit re: ‘Vixen’s thread’ (longwinded-sigh-but few posts!).
Thought I’d check out your log, and realized I’d read it a while back. Weird to read it again, now that I’ve read some of your other/more recent posts!
The quit-smoking thing is impressive…AND you’re doing the lifts, AND juggling (not literally?!) the kids. A+ for the multi-tasking!
Anyway, the log is a good read, and inspirational. Guess it’s hard to post with your schedule, but keep the sorority up to date when you can :).
p.s. I’m not entering your pull-up contest; I’ll be the one in the chaise lounge, helping count lol !
Monday June 2 Home
Push Press
65x1x13
85x5x3
85x3x2
Tuesday June 3 Gym
Squat
145x12x3
Trap Bar
195x10x3
205x2x3
Bench
45x1x12
95x9x3
105x2x2
105x2x1
Good Morning
95x3x3
105x3x3
115x6x3
Pull Up
1x8
1x6
Thursday June 3
I met with a powerlifting coach at his club in Caledonia. He is head of one of the associations and a former competitive lifter. He runs a club from a barn on a farm. I really would like to train with him and his club.
He took a look at my bench, squat and deadlift and gave me some good information on form (mine is generally fine), breathing and competitions. When I squatted for him, he said I should be doing it in shoes with a bit of a heel. I ended up doing it in my construction work boots. A very nice look -shorts, skinny white legs and big black boots.
He suggested that I dial back the weight, go for more reps and up the weight by 2.5lbs per week. Progressive loading. For example, he suggested bench at 70lbs for 3 sets of 8 and work up from there.
I am desperate for guidance from someone with the type of extensive experience he has both competing and training lifters. He’s out of town for a month so I’m hoping to get together with them in July.
Saturday June 7 Gym:
Starting new routine
Bench
70x3x8
Squat
135x3x8
Deadlift
155x3x8
Good morning
95x3x8
Pullups
1x8
1x6
2x4
I was very tired this morning. I don’t know if it was the change in routine, the time of day (much earlier than usual) or the heat.
A couple of times between sets of squats and deadlifts I felt like I was blacking out and was going to puke in the rack. I spent a few minutes in the bathroom with my head between my knees and a cold cloth on my neck. I’m so hard core
On the bright side of the almost barfing in the rack day, I got some nice new sandals for my mom’s birthday party tomorrow.
I thought I would show them off since I tend to lean towards workboots and adidas flip flops as foot wear.
Monday June 9 Home
Push Press Max reps in 15 minutes
65x1x15
85x1x4
85x6x3
85x1x2
85x1x1
Tuesday June 10 Gym
Squat
45x1x12
135x3x8
Bench
70x3x8
Deadlift
155x3x8
Good mornings
95x3x8
P. Clean
95x5x1
Wide Grip pull ups
1x5
1x4
Shoulder width
1x5
2x4
Neutral grip
1x3
Thursday June 12 Gym
OH Press
45x1x15
65x1x7
65x1x6
65x1x5
70x2x3
75x1x1
Push Press
75x1x5
85x6x3
85x2x2
95x5x1
BB row
95x1x7
105x2x5
105x2x4
P. Cleans
105x5x1
Chest Press
60x1x13
70x2x5
80x1x4
Incline Chest Press
70x1x8
70x1x5
80x1x4
90x1x3
Pull ups
1x6
3x5
DB snatch
35x1x10
Hey, I like your sandals, girl! Would it not be cool to do some Zerchers in those heels ? Well, on second thought, maybe just some pull-ups!! This is going back a bit in your log, but did you find some chalk for DL?
(I think I gotta get me some, altho’ my exalted coach! tells me if you confuse the baby powder sometimes used to make the bar slide up yer thighs with the grippy chalk…bad news!)
Go get 'em!!
Tuesday June 17 Home:
Push Press (15 minutes)
65x1x15
85x2x4
85x6x3
85x3x5
85x1x1
BB Curls
50x2x7
55x1x4
55x1x3
60x1x2
Skull crushers
30x2x10
30x1x9
Dips
3x10
Upright rows
60x3x7
60x2x6
Weighted Chins
15x2x2
15x1x1
Thursday June 19 Gym
Squat
137x3x8
Deadlift
157x3x8
G mornings
97x3x8
Bench
72x3x8
The reason behind the odd poundage on the lifts is that the powerlifting coach I met with suggested lower weight, higher reps and pregressive loading at 2.5lbs per week. I couldn’t find any 1.25 plates so I got those wrist/ankle weights for walking.
They are 1lb each and I wrap one on either side of the bar. One week will increase 2lbs, the next 3lbs when I can use the normal 2.5lb plates.
OH squats
70x1x8
95x1x3 (crap depth)
75x1x6
75x1x7
Saturday June 21 - Strongman competition
Sunday June 22 Gym
Squat
140x3x8
Deadlift
160x3x8
When I looked at my legs after the first set, there was a streak of blood running up my left leg mid shin to mid thigh. That’s the first time I’ve ever had to wash both blood and chalk off the bar.
G mornings
100x3x8
Bench
75x3x8
OH squat
75x1x8
DB snatch
35x5 l/r
40x2x5 l/r
PUll ups
1x7
1x5
2x4
1x3
These are now my official deadlifting socks. Formerly known as my daughters soccer socks. My legs are so bad now I can’t wear skirts to work and it’s way too hot for pants.
Yeah, I discovered the hard way like you that I really needed to wear pants while DLing. I looked so beat up for so long, lol.
YAY, ourobouro_s, ya crazy dudette…soooo glad to see you’re finally gonna give your shins a break!! Now when you go to DL, they (shins) won’t be shrieking, “NOOOOOO!”
Much better! Now all we gotta do is get you some aquasox, at least, for your feet! Signed, Agent/CC Micro
Monday June 23 (Home)
Clean/Push Press (15 minutes max reps)
65x1x10
85x1x5
85x5x4
85x7x3
46 total at 85lbs
Clean and press:
95x1x1
100x1x1
Clean only
105x1x1
110x1x1
115x1x0
DB snatch
35x1x5
40x1x5
Wednesday June 25 Gym:
Squat
45x1x15
140x3x8
Deadlift
160x3x5
G mornings
100x3x8
Squat
100x1x10
Bench
75x3x8
Clean/press
95x4x2
95x1x1
Pull up
1x7
Friday June 27 HOme:
Clean/Push Press (15 minutes max reps)
46 total at 85lbs
65x1x10
90x1x4
90x10x3
90x1x2
90x1x1
37 total reps at 90lbs
Clean & press
95x1x2
100x1x2
105x1x0
Clean only
105x1x1
110x1x1
115x1x0
BB curls
50x2x7
55x1x4
55x1x3
60x1x2
Dips
3x10
Floor Press
75x1x8
80x1x4
80x1x5
85x1x4
90x1x2
Weighted chins
15x1x4
15x2x3
Unweighted chins
1x8
Sunday morning June 29 Gym:
Squat
45x1x10
95x1x5
142x1x8
142x1x7
142x1x5
142x1x4
This felt really weak for me.
Deadlift
162x1x9
g mornings
100x3x8
Bench
77x3x8
95x1x3
100x1x3
105x1x2
110x1x1
115x1x0
PUll ups
1x6
Evening in Port Perry flipping tires and dragging sleds.
Monday June 30 Home:
Clean/Push Press (15 minutes max reps)
65x1x10
90x5x3
90x4x2
23 total at 90 lbs. Only did this for 10 minutes. Something in my back went sideways. I should have rested after yesterday.
Poor ourobouro_s, here I am again, turning up like ze proverbial bad penny?/good penny?/dirty shirt?/clean shirt? (Face it, I’m not good with sayings!) Maybe I’m yer nemesis…no wait, that’s like a kinda not so good fate thing?? WHATever :)!!
Congrats again on your sweatin’, bruisin’ and general shin-skin bleeding during that strength challenge/rower’s workout with TNT-CDN and his gals. Those pics on the “Adventure” thread are great. I envy you your photo album!
Hope your back thingy is fleeting…ya gotta give yerself some recovery time, girl. How else are you gonna win me, um, us, lotsa $$ on the Strength circuit? Your lil ol’ agent needs some upfront expense money, by the way…what’s that you say? “Buttons and a smile??”
[quote]micropower wrote:
Poor ourobouro_s, here I am again, turning up like ze proverbial bad penny?/good penny?/dirty shirt?/clean shirt? (Face it, I’m not good with sayings!) Maybe I’m yer nemesis…no wait, that’s like a kinda not so good fate thing?? WHATever :)!!
Congrats again on your sweatin’, bruisin’ and general shin-skin bleeding during that strength challenge/rower’s workout with TNT-CDN and his gals. Those pics on the “Adventure” thread are great. I envy you your photo album!
Hope your back thingy is fleeting…ya gotta give yerself some recovery time, girl. How else are you gonna win me, um, us, lotsa $$ on the Strength circuit? Your lil ol’ agent needs some upfront expense money, by the way…what’s that you say? “Buttons and a smile??”[/quote]
Here’s a sexy picture to celebrate Canada Day. This is last March when we had the big storm. I figured the touque would get us in the mood for all things Canadian. It’s also the buttons and smiles…
Yeah, I suck at the rest aspect of training. I get really, really, really intense and have to keep pushing it. My back still hurts this morning. I decided, wisely I think, to cancel todays planned squats and deadlifts and see how it is later in the week.
Despite it being Canada day, I’m spending most of it at the kitchen table measuring blueprints. That may actually be worse for my back than the workout.
Now that I relook at that picture, it puts me in the mood for all things short bus related. Let’s get some beers eh.
Thursday July 3, Gym
Squat
45x1x10
95x1x5
142x3x8
Deadlift
160x3x8
162x1x8
I forgot to add my two lb increment for the first 3 sets. duh.
Bench
77x3x8
95x1x5
Good mornings
100x1x8
Pullups
1x7
1x6
2x4
21
Sunday July 6 Gym
Deadlift
135x1x5
155x1x5
185x1x2
205x1x1
225x1x1
235x1x1 PR - I’m a rock star!!! Finally got it!
240x1x0 (I think I could have had this if I had gone to 240 instead of 235 but couldn’t make it right after 235)
Bench
45x1x10
80x3x8
Good mornings
105x3x8
Monday July 7 Home
Clean/push press timed 15 minutes
65x1x10
90x1x5
90x4x3
90x6x2
90x1x1
30 at 90lbs - not great.
Clean/push press not timed
95x1x2
100x1x1
105x1x0
Clean only
105x1x1
110x1x1
115x1x0
FWIW - the point of all my push presses is for the Woodstock competition in August to assist in the log press. It isn’t exactly the same but it will assist.
Wednesday July 9 Gym
Squat
45x1x10
95x1x5
135x1x5
155x1x3
165x1x2
175x1x1
185x1x1
195x1x0
145x2x8
145x1x6
145x1x4
Good mornings
107x3x8
Bench
45x1x10
80x3x8
Clean/push press
65x1x10
95x1x4
95x4x3
95x2x2
Okay those weren’t a planned part of the workout. That was me screwing around while doing some lame flirting with one of the guys at the gym that’s cute as a button. I have to rein that in though. I don’t want to change gyms again. I really could eat him with a spoon though.
Pull ups
1x8
1x5
2x4
21
To celebrate my long awaited PR on deadlift I submit this picture because if I can hit higher numbers on DL then surely I can get my hair to look this good. That’s my next goal.
That is my next goal too…
Congrats on your PR, that is huge!
Just thought I’d pop in and say hi to a fellow ancaster-ian (?)
I grew up in Pleasant Valley.
