Anna's Training Log Part 2 (Part 1)

Training Training Logs
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Week 1: Day 5 (yesterday)

Deadlift: 1x5-135, 175, 195; 1x5-215,225,235; 1x5-225, 2x5- 215, 1x10-215
lying leg raises: 5x10/side
Snatch grip DL: 4x6- 145lbs, superset with 10 bodyweight split squats/side
Front squat: 1x8-95lbs, 105lbs, 115lbs, 125lbs

  • felt good and strong, expected it to feel al lot heavier than it did. happy with this workout

Week 1: Day 6

50min incline treadmill walk- 11% incline, 2.2mph

  • felt really good, going to keep this in
2 Likes
8825

@mr.v3lv3t Went to Alden and Harlow with a friend.
ngl, kind of disappointed with the food

8826

How about the company?

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8827

It was fun. We talked about CS and some maths research his girlfriend is doing, which has applications for my research

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8828

Thats worth it right there! Treasure those times. Food just turns to poop

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8829

Never been there! Tbh it’s been so long since I’ve been consistently down there I don’t know what’s new or still around.

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8830

@Matthew_Weeldreyer @Vincepac1500 (tagged bc powerlifting)
@hustlinghat93

How long does it take for your body to get used to heavy weights again after a bit of a layoff?

I took about a month off the big three (only did front squatting, good mornings, RDL) and didn’t touch anything over 135lbs

I’m back to heavy stuff and am very disappointed. Before the “break” I could do 90kg for 5 but this morning, 200lbs for 3 was barely manageable.

8831

This is a very hard question to answer due to a lot of other factors contributing to being able to lift heavy.

To answer your question as it is:

A week or two.(after taking a month off heavy lifting but still weight training).

Now about the other factors which may affect your ability to lift heavy they include:

  • Technique being off due to lack of practice so you lifting ‘inefficiently’
  • Gym equipment change (maybe relevant due to you changing gyms)
  • Possibility of you being ‘Peaked’ after the peak of a program that you are comparing to non permanent strength levels (not saying it’s the case)
  • Change in nutrition/ different stresses etc etc

I think technique may be most relevant for you because you pull sumo so the technique differences with a deadlift and RDL/Good morning are huge and Front squats and Squats have huge differences technique wise

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8832

Most likely what @hustlinghat93 Mentioned is what’s going on as long as you weren’t taking it too easy while not doing the big three.

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8833

@hustlinghat93 @Vincepac1500 ahh okay, I’m on week 2 so hopefully things get better soon.

I took things a bit easier but not too much so. Hit a front squat rep PR the last week Of the “layoff”

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Week 2: Day 1 (yesterday)
press, I forgot what I did after the main work, but it was solid and I hit 85lbs for 5 reps solid, which was cool

Week 2: Day 2

jumps: 1x5- bodyweight, 8kg, 12kg
Squat: 1x5-95lbs, 135lbs, 1x3-175lbs; 1x3-180lbs, 190lbs, 200lbs; 5x5-180lbs
Deadbug: 5x10/side
front squat: 5x2-135lbs, EMOM
plank hip dip: 5x10/side
KBS: 1x5,6,7,8- 24kg, superset with 5 burpees, OMG heavy KBs are awesome!
DB RDL: 3x8/side-35lb Dbs
Ski erg: 4x(40sec+20sec rest)

  • OMG, honestly one of the hardest workouts I’ve done- headache and everything, actually had to lie down afterwards, also was so “hungry” it wasn’t so much hunger as I just wanted to eat everything, ended up going 700kcal over allotment :sweat_smile:

very disappointed with my squat lately

4 Likes
8835

This describes most people’s squats most of the time. Also, you are a tiny person squatting big person weights, get the actual fuck outta here.

2 Likes
8836

This is fantastic: train hard and eat to recover. Nailing it!

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Week 2: Day 3 (yesterday)

45min incline walk- 11-11.5 incline, 2c2-2.3 mph

  • felt good, surprisingly not sore

Week 2: Day 4

Box jumps: 1x5-bodyweight, 8kg, 12kg
Deadlift: 1x5-135lbs, 175lbs, 195lbs; 1x3-225lbs, 245lbs, 1x5-255!!!; 2x8, 1x9-225lbs
Deadbug: 5x10/side
Snatch grip deadlift: 3x8-135lbs
Bird dog: 5x10/side
Farmers Walk: 4x30m-28kg Kbs
KB RDL: 3x5/side-3020 tempo, 28kg Kb

  • this was awesome. 1) I pulled 5 reps at 90% of PEAKED 1rm after nearly a month of not deadlifting and after squatting just two days ago, rest was okay. I must say, farmers walks with KBS are a LOT better than with DBs. It actually felt quite light
7 Likes
8838

You just did 2.5x your body weight for reps. Way to send it Anna!

1 Like
8839

Week 2: day 5 (yesterday)

Bench: 1x5-60,85, 105; 1x3-115,120,125lbs; 1x4-115, 1x6-105, 1x8-95, 1x10-85lbs
Lateral raises: 7x10-10lb dbs, superset with 5burpees
Close grip bench: 3x12-75lbs
Bent over flyes: 3x12-10lb dbs
Conditioning: 7min kickboxing with heavy bag

  • bench harder than expected, not too happy, took way longer than expected to do not very much work :sweat_smile: @SvenG
  • kickboxing was awesome

Updates: weighed in at 106.6 :fearful:
Could be water weight since I’ve been eating higher carb lately and it’s approaching… well…
But not likely tbh. Gahh…. I want to get back down to 103-104

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Other updates:

  • @unicornsandrainbows turns out the ear pressure is likely an impacted wisdom tooth… :sob:
  • research programme is going well; however, I’m feeling more and more iffy about HBS, it feels pretentious. Also, the PhD programmes really don’t seem to align with my interests
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8841

That’s how I feel about deadlifts lately… But you got it done, so good on you!

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Update part 2

So I’ve been failing miserably with my nutrition. I’m having a lot of trouble sticking to 1700, especially on squat and deadlift days. I’ve actually been going off on those days (and amoratize). I’m not doing more work, if anything, I’ve been doing less.

This is really really really frustrating. I wish I could just put the fork down. I really don’t like how things are trending but idk how to deal with it

1700 is not a low calorie amount for a 5’0 female under 110lbs gahhhh……

8843

This approach looks like its in that bottom right quadrant we discussed earlier, unless I am misunderstanding

1 Like