8/17/16
Sumo
5@225, 4x6@245
Paused Squat
4x5@155
Leg Curl
3x15x70
Low Row
3x12x90
Leg Press Machine
3x10x70
EZ Bar Curl
4x10x40
DB OH Triceps
3x12x10s
8/18/16
Wide Grip Bench
4x4@125
Wide Grip Flat back bench
3x8x95
Seated OHP
8xbar, 3x8x65
Front Squat
5x95, 4x5x115
BB Row
4x10x115
Cable Triceps
3x12x30
Cable Facepulls
3x12x50
8/24/16
Volume Bench: Wide Grip Bench
5x5@125, CG: 10x95
Volume Sumo
5x5x255 beltless
Triceps and Rear Delts
8/26/16
Speed Bench
8x3x115 Wide Grip
Volume Squat
4x195, 4x6x175, 8x135 (all beltless and with Rehband knee sleeves. Turns out SBD give me a good bit of rebound compared to Rehband so I will be using the Rehband for a few weeks to make squat harder at lower weight)
Cable Late Pulldown
4x10x110
Leg Press
4x10x2 plates
Rear delts and Abs
8/27/16
Heavy Sumo DL
3x295, 4x3x305, 3x295 belted
DB RDL
4x10x40s
Steps Ups
4x10 R/L x BW
KB Swings
4x12x50
Abs
8/28/16 (sunday)
Heavy Bench
5x2x140, 4x125 TnG
Speed Paused Squat
7x3x165
OHP
4x6x65
Row Machine Chest Supported
5x12x130
Tri/Bi EZ Bar
4x10x40 each
Cable Face Pulls
3x12x70
8/30/16 (Tuesday)
5x5x205 belted…RPE 9.5 towards the end
Triceps and Biceps
Horizontal Row
Rear Delts
9/1/16 (Thursday)
4 ct Eccentric Paused Bench
4x7x105
Conv DL
4x7x245 beltess
EZ JM Press
4x12x40 slow eccentric
DB Curl
4x12x20s
Bent Over DB Row
3x12x60
DB Rear Delt
3x15x15
9/3/16 (Saturday)
Box Squat
3x10x170 beltless…very difficult but kept my form well
Banded Bench (speed)
8x2x100…very easy and felt good with my new wider grip
Incline Bench
3x6x75
Lunges
2x12x25s R/L
Hamstring Curl
2x20x50
EZ Bar Curl
4x10x40
DB Lateral Raise
4x10x15s
9/4/16 (Sunday)
Heavy Sumo
4x4x265 beltless…fairly easy; 2x2@305 belted
Heavy CG Bench
4x4x120, 2@130, 4@130 amrap
*This was surprisingly a large struggle. The last rep on the amrap was one of the longest grinds I’ve had in a really long. I think I’m getting more used to wide grip so the CG was just not well trained of recent.
Iso Low Cable Row
4x10x110
Rear Delt Face Pulls
3x15x90
Abs
9/6/16 Tuesday
Heavy Squat
3x215, 2x215, 3x215, 4x205 belted but without knee sleeves due to forgetting them so these did not go well.
Machine Leg Press 2 ct pause
4x10x2 plates
Glute Bridge 4x10xBW
Glute/Ham Machine 3x10x50
Abs
9/8/16, Thursday
Paused Sumo
7x2x255
4 ct eccentric bench
5x6x110
Tri/Bi: DB Curl and JM Press
Rear Delts
9/9/2016, Friday
Box Squat (a little higher than normal due to equipment issue)
4x8x180
Banded Speed Bench
8x2x105
Incline Bench
4x6x75
Quads: DB Step up: 3x10x25s R/L
Leg Curl3x20x50
Biceps and Shoulders
9/10/16, Saturday
Heavy Sumo
3x4x275, 2x2x310
Glutes and Abs
9/11/16
CG BEnch
4x4x125, 2x2x135
OHP
3x8x65
Horizontal Row
Triceps and Hamstring
Rear Delts and Abs
9/14/16, Thursday
Heavy Squat
3x205, 3x225, 2x3x205, 4x205…Using rehband knee sleeves and the struggle has been very real with squats of recent. Can’t wait to use the SBD’s again.
Volume Bench 4 ct bench
5x5x115
Glutes, Vertical row, and rear delt
9/16/16, Saturday
Power Bench Banded at 8x2x110
Volume Sumo 5x6x255
Incline Bench 5x6x75 Biceps and shoulders
9/17/16, Sunday
Box Squat
3x6x185, 5x185, 7x165…again the struggle on squat is so real
Heavy Bench 4x4x130, 2@140
Incline Bench 4x6x75
Cable Pullthroughs
9/18/16 Sunday
Heavy Sumo 3x4x285, 2x2x325…These were very heavy but I got through them. I would say RPE 9.5 on 325 and 9 on 285
Speed Squat 8x2x180
Machine Leg Press 4x10x250
Abs
9/22/16, Thursday
*I had to take 3 days off due to classes and studying so this workout was rough but it is deload week
Squat
3x6x155 beltless and rehbands
RDL
4x6x185
Flat Bench
5x6x105
Cable Lat Pulldown
3x10x110
Machine Horizontal Row
3x10x130
Biceps Curls 3x10x20
DB OHP 3x10x20
Triceps Pushdown
Facepulls
9/23/16
Block Sumo Pulls (~3 in)
5x5x275 beltess, not too difficult
Bench
5x3x125…got a little easier as I went but I was very sore from yesterday
Fat Man Pullups
3x7
Machine Leg Press
3x12x190
30 min HIIT class
9/24/16 Saturday
Paused Squat
6x4x175 Not too hard today
Superset
OHP
3x8x65
BB Backward Lunge
3x8x65 R/L
Triceps and Abs
9/25/16 Sunday
Conv DL
5x6x225 no belt, RPE 8ish
Speed Bench
7x2x120…relatively easy, tried to be as explosive as possible
Incline Bench
5x8x65
Glute/Ham Raise 3x12x BW
EZ Bar Curl
3x12x40
DB Lateral Raise
3x12x15
DB Rear Delt
3x12x15
I have always respected your hard work ,and I, simply find it amazing that no one on this this forum comments on your log. Just wanted you to know, that I have recommended your log to several women soldiers for a training template.
Oh thank you, Idaho!
*So I have had about a month long hiatus from logging due to a crazy school schedule and I have been extremely inconsistent with my training and fell completely off my programming. I have still been making it to the gym and lifting powerlifter style but I have also tried to incorporate more super sets and volume work due to time constraints. It’s been a hard adjustment mentally and I think I just couldn’t log because it sucks to put on paper how much you now suck haha. But I have gotten over that hopefully, and will log what I do consistently so that one day I can look back and remember that the struggle has been and will always be real in powerlifting! And that’s okay by me cause its still fun and I feel like a badass.
11/1/16
Heavy Bench
bar, 8@75, 7@95, 6@115, 3@125, 2x3@135 (RPE 10…suckeddd to almost fail my last rep but I survived and lowered the weight), 3x3@125 (RPE 8)
Sumo DL (beltless)
bar, 6@135, 5@225, 5x5@245 (about 66% of my max)
*towards sets 4 and 5 the weight was flying up and it felt great. RPE 8’s though probably
“Fat Boy” Pullups
4x8@BW
Cable Lat Pushdowns
3x12@70
Cable Triceps Pushdowns
3x20@70
EZ Bar Curls
3x15@40
DB Rear Delts
3x12@15s
11/2/16
Volume Squat (beltless)
bar, 5@95, 5@135, 5@165, 3x8@185, 6@185…these went much better than previous weeks. Was able to drive my shoulders back into the bar and keep my chest up so I felt more upright and like I was getting out of the hole faster.
Leg Curl
12@70, 10@90, 2x12@70
*Forgot the rest but the main thing I wanted to get in here was the squat