COngrats on your first pullup!
Thanks! I WILL catch up to you Nadia 
10/9/11
Power clean
65 x 3
65 x 3
65 x 3
65 x 3
65 x 3
Deadlift
115 x 3
115 x 3
145 x 1 x 15 (approximately 1:00 min rests)
Good mornings
squats
Notes: First day of the new deadlift program. I usually deadlift on Mondays but I feel a cold coming on and wanted to get it done before I felt really terrible. I think it went well. It was pretty easy and I tried to focus on making each rep explosive as possible.
I fucked around with my form on squats and discovered that I feel minimal pain with my feet closer together.
10/15/2011
Looong dynamic hip warm up at home - pigeon pose, wall squats, hip flexor stretches, etc. These felt good although they were hard to do with a puppy around. All he wanted to do was bite my hair and hop on my back.
Squats
Bar x 10
55 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Press
Bar x 10
Bar x 10
50 x 5
55 x 5
60 x 6 PR
BBB
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Bar x 10
Dips
BW x 5
Hyper extension
BW x 10
BW x 10
BW x 10
Chins
4,3
Notes: I’m starting to squat again. It has been feeling pain free and I don’t want to neglect them anymore.
I also found a powerlifting meet that is a lot closer, cheaper and a place where I have trained before(Albany Strength). It is a full meet so I would have to work on my squat but it will give me more time on the clock. Instead of competing November 12th, the other meet is December 3rd. Not a huge difference in time but I feel good about switching meets. I have NO idea what I am going to do in regards to my training numbers now though. The 6 week deadlift program I am using was timed perfectly for November. I will have to re-assess soon.
Are you doing the Matt Gary DL program? That is quite an advanced program. My coach wants me to try it but I am resisting presently to focus on reps/base strength building (believe it or not) instead. From my analysis, I found that the jumps in weight are quite dramatic for singles. Good luck. I’m very curious to see how you fare in the final three weeks.
snap - Yes I am! I am curious about the last three weeks too. I can only pull 185 once right now and I’ll be expected to pull 190 for six singles at the end. The first week was incredibly easy though.
If you read the article about the program, it might convince you to do heavy singles. =) I’ll keep you updated on how it goes.
In the past, I’ve always trained DLs with singles past a certain weight. I think I pulled 3 x 190 lb once but always go to singles after that point up to 225 lb so far. Right now I’m doing 8s and am at 170 lb right now. I will definitely stay tuned to your progress and see how it works for you. Best of luck.
hey dani-good training in here! i’m interested to hear how that program goes for you-I have issues with my deads.
Glad the knees are feeling good and squats are a go!
Thanks ladies, I will do my best not to disappoint.
Went on a squishy hike with the dog before the gym. It was one of the best walks I’ve ever taken. Took the beast to a field and let him off the leash. He was chasing butterflies and sprinting back and forth. He loved it! I wish I took my camera.
01/17/2011
Warm up - leg swings, BW squats
Squat
bar x 10
55 x 5
65 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Deadlift
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
Hyper
BW x 15
BW x 15
BW x 15
Notes: My hamstrings were so shot from all of this that I actually fell on my hands on the hyper on the last rep.
yeah meet!
Bench
Bar x 10
55 x 5
65 x 5
85 x 3
100 x 3 (hard)
105 x 1 (easy)
110 x 1 GOT IT! PR!
75 x 10
75 x 10
75 x 10
Notes: The PR moved very fast. But also too fast on the eccentric portion. I need to work on my paused bench.
Also, in good news, I am stronger than the weakest man in my gym. PROGRESS.
I am familiar with Albany Strength. A lot of Charles Staley followers lift there.
congrats on Pr!
now tap the beast and become the strongest bitch in your gym 
roar!
[quote]mom-in-MD wrote:
I am familiar with Albany Strength. A lot of Charles Staley followers lift there. [/quote]
Sweet! I’ve only been there once but I really liked the atmosphere. It’s motivating to lift around so many strong people. Unfortunately, it’s over 2 hours away from me.
[quote]nlmain wrote:
congrats on Pr!
now tap the beast and become the strongest bitch in your gym roar![/quote]
Thanks! And I think I’m probably the strongest girl in my gym. Pretty sad if you think about it lol All of the girls just run on the tredmill or do the most BIZARRE dumbbell exercises.
10/21/2011
Warm up: leg swings
Band TKEs
3 sets of 15
Squat
bar x 10
bar x 10
bar x 10
65 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
SMR with a med ball
Notes: My hip fucking kills when squatting. I need to make sure I warm up properly. The weight feels ridiculously easy, but it’s still painful when I’m in the hole. 
I’ve been working on hip flexibility for a long time. I used to never warm up (or very little) and I’d complain about not improving. This year I dedicated 10 minutes minimum before everyworkout to stretching and saw massive improvement (155-225 squat)
hams, groin and calf stretch
stand to squat - a good dozen
prayer squat - hold for a couple of seconds
plenty of bodyweight squats
then my first set is usually 8 reps or more with the bar only.
It sounds like a bunch of work but the pay off is well worth it.
Sorry to hear about the hip…hope you get that sorted out soon.
nimain - That is an awesome improvement on the squats!
Nadia - We both know how bad hip injuries can be :-/ My hip has been bothering me for years. It’s only getting worse unfortunately.
10/23/2011
Press
bar x 10
bar x 10
50 x 3
55 x 3
65 x 3 + 3 push
70 x 0
70 x 1 PR!
]Push press
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
]Chins
4,3,3,2,2,1,1,1,1,1
Notes: My press fucking blows but I am proud to have finally pressed 70! It was a grinder and my back feels a little stiff from it. This weight has always been my sticking point and just a year ago, I was struggling to push press it.
I had a really bad morning so I was surprised at my workout this evening. I was driving up to the mountains in my boyfriend’s car and it overheated right at the top of the mountain. A lot of really bad smelling smoke started shooting out of the vents and out of the hood of the car. I kinda maybe almost ran a guy over and he got very angry with me even though it was obvious that I couldn’t see shit. A bright yellow-green liquid came leaking out immediately onto the floor of the car and I had to drive home for 20 minutes inhaling the crap. I ate some five guys, got over it and pressed a PR!
/cool story bro.
Congrats on the PRs!! I know how you feel about the presses 
Get your grr face on and scare the girls in there! I find it absolutely amusing to see women in my gym doing sets of 20 with a flipping 5# weight. But they don’t want to gain all that scary muscle and look like a man, so…
Pixie - Yeah, a lot of women are confused. I can’t blame them, I would have no idea what I was doing without my boyfriend. I feel very fortunate for the knowledge that I have gained from him.
10/24/2011
10/24/2011
Warm up - Agile 8
Deadlift
95 x 5
95 x 5
135 x 3
155 x 3
165 x 1
165 x 1
165 x 1
165 x 1
165 x 1
165 x 1
165 x 1
165 x 1
165 x 1
165 x 1
Hyper
BW x 10
BW x 10
BW x 10
Ab wheel rollout
BW x 10
BW x 10
BW x 10
Chins
3,4,1
Notes: Hip hurts still and today it was affecting my lower back. Even after all the warming up and PVC rolling, I was hurtin’. Thinking about going to a chiro or something.