LOG # 71
Heavy Squat
Work up to max. 135x3, 185x2,250x1, 275x1, 305x1, 315x1, went for 330 but it was a no go.
Secondary work
Arch back goodmornings: 135 3x5
Box squats(high box): 300lbs 5x1 (had to take 2 min breathers because this sucked up a ton of energy)
SLDL: 135 3x6
Sumo deadlifts off 1-inch platform: 135: 5x5
Prone leg curls: 70lbs: 3x5
Machine rows: 110lbs 3x7
Back extensions: 200lbs 3x7
Decline weighted sit-ups: 25lbs: 3x12
15 min walk
1 % incline
2.9 Mph
LOG # 72
Heavy Bench
Work up to Max
50lbs, 100lbs, 135lbs, 155lbs (all of these for 2 reps), 175x1, 180x1.
Something was telling me to shoot for 185, but I got nervous, and the gym was almost barren so I couldn’t find anyone to spot me. So I just capped it at 180.
Secondary work:
Dead bench: 100lbs 2x10
Incline DB chest press w/ 45s: 3x8
Triceps pushdown: 100lbs 3x6
Cable rows: 100lbs 3x10
More new songs I’ve found 
Just a list of things that do and do not benefit me so I can actually remember to do or not do them:
Do list:
start off with protein and moderate fat in the morning so I’m not tired, back off, and then introduce carbs later in afternoon for energy spike before training, then mostly liquids after 9 or so.
Actually get up in the morning to eat
sleep with feet elevated slightly to ease back pain
walk at least twice a day
systems work ONLY on non heavy days (my energy is shot the morning after)
cold ice baths (skin, hair, and relaxation)
bands, chains, and blocks (a friend of mine gave me all these as a “quit being so hard on yourself” present.
warmups that do not have me isolated to one area (not using only machines)
hypers>lower machine rows for back
work in deadlifting at least 3x a week otherwise I become stagnant
intensity focused workouts at least 1-2 times a week (can be coupled with explosive workouts)
breaks longer than two days, no longer than a week maybe 1x a month or 2 months.
go semi-light on menstruation weeks
rep scheme of 10x 1-5 for bench and squat is best bet for strength
swim more
slowly switch to sumo deads (found out my proportions are best suited to sumo instead of conventional)
volume needs to stay around 75 reps for the week in total for squats, same for bench, and probably the same for deads maybe slightly higher ~90ish) So I have to work on that some more.
study first then train
switch heavy days mid way into luteal phase
semi-wide bench grip
slightly wider than shoulder squat stance
*semi wide sumo stance
*plates under feet for even surface during leg drive for bench
Do Not list:
forget to set alarms to wake up in intervals to eat if I plan to sleep during the entire day
skip breakfast
heavy loads of sugar
no heavy days on heavy menstruation
going more than three consecutive sessions beltless (if my back is hurting it’s okay to put the belt on)
pushing through back pain
alternating too much between stances when squatting
stop going the gym extremely dehydrated (I’ve surprisingly done this twice already out of rushing)
eating a full blown meal before training(indigestion)
extremely low bar placement
rotating shoulders out when benching (not paying attention)
staying in the 5x5 zone (I adapt quickly to that)
Do not wear DCs if deadlifting (Theyre screwing up the backs of my ankles, but I like wearing them all the time. They’re okay for squatting if I forget my squat shoes)
stop pushing through with heels during deads(making me fall backwards)
stop putting ponytail under bar for squats (keep snagging hair)
don’t wiggle under bar after in racking (unrack properly)
taking too many steps out during squatting
hyperventilating after heavy set( I’m not sure why I do that)
There’s a few more things I need to add to both but they’ve slipped my mind but I’ll remember later.
These are mostly minor things I can fix just by being more mindful and not rushing through things
I’m still trying to get my timing down for my monthly cycle because I’ve noticed a pattern in training during different times and I suffer if I’m not watching what I’m doing or switching certain days over so it will correlate over to strength progression.
LOG # 73
Heavy deadlift
Warm-up: battle ropes 1 min, 5 min walk
Work up to max
135x3
180 x2
180x 1
225x1
275 X1
300x1
Secondary work:
Arch back goodmorning: 100lbs 3x8
Pin lockouts: differing heights: 185lbs straight set of 10, then 3x7
Sumo deads: 135 4x 7
Back extensions: 295 3x9
Hypers: w/ 25 lb plate 3x5, w/ 45 pound plate 3x5
Leg curls: 70lbs 3x7
Leisurely stretching until close time
Today’s training was difficult just because menstruation was VERY heavy today. My weight and hormones are in check and im not experiencing cramps whatsoever anymore but I still experience fatigue, and the deadlifting didn’t help that whatsoever, nor did it help the fact that it made blood flow even heavier. I felt heavy just standing there, and my feet were dragging a bit. So if flow is heavy I’ll have to rotate it with a bench or speed day. I also fucked around and slept until 6 pm from staying up late for my exam yesterday, and didn’t eat until I woke up so I had zero energy so that didn’t help either).
Awesome levels of planning, my own notes are jealous.
I think you should be pushing through your heels. Send a video mimicking this in the safest way possible. I think falling will be because of something else.
Because your body needs air!!! I think this is fine too tbh.
And I feel for you ladies, you have so many more things to worry about. FWIW my wife takes a few days off each month. I don’t think a couple days of rest would have any negative impact on your progress, the way you push yourself it might even be a welcome re-charger.
Either way keep doing what is clearly working!!!
x2. Generally falling backwards is a good thing because it means you’re getting all your weight behind the bar. Where in the lift do you fall back?
I’ll try and get a vid up. But in case I can’t, in my best description it’s like when I lean back right before I break the floor, I kind of go back too far, a bit. A few sources have mentioned using the center of the foot? Like squatting kind of. I’m not sure which one to use. I think it might just be me throwing my weight around too quickly.
Right as I’m approaching lockout. I think I might be leaning my entire upper and lower body back instead of just hinting slightly back at the hip.
So does that mean it’s okay to get lightheaded for like 3 seconds?
Ughhhhh… you have no idea. Lol. It is annoying, but I’ve been doing tons of research and most often times, I found out, there’s a sweet spot for the majority of women where horomones get in sync with weight and the cramping is basically nonexistent. I realize it’s different for every woman but if she can find it life would be fantastical. Walking helps a TON when dealing with that. I haven’t done enough research to bypass fatigue, although I don’t think I really can since my body is spilling iron for a straight week. And breaks always give me a boost when returning to strength training, espeacially if I’ve been eating good and plenty prior to.
The main things women need to stay away from are:
Sugar
Not sleeping enough
Not eating enough
And not moving around enough
Certain medications
High phosphorus foods
Being too skinny
Being extremely overweight
Smooth sailing after that really.
Oh and if wifey is ever having issues either from heavy flow or cramps, let her know it’s good to up the intake of Vitamin A, and zinc.
LOG # 74
1 hour walk. The local geese that live near the creek there are assholes.
Actually, women do get away better with most of the factors stated.
Women need more sugar because they are predominantly more endurance-oriented (in sports i.e swimming)
They need less calories.
They are lighter.
Their immune system is stronger when they are happy (not every mother can go through child rearing phase if they aren’t prepared)
I’m researching on protein types and it appears p53 (a tumor suppressor gene) activates B-cell lymphoma Associated Protein X leading to apoptosis but is only triggered by ligand-based interactions and as we all know, residue 53 in psoriasin is expected to be glutamate but is actually a tyrosine which brings good news because that means less phosphorus is beneficial and I believe protein types (alpha/beta structures differs in genders) meaning if women possess more beta protein structures, they are less predisposed to these conditions.
Mentioned.
Mentioned.
Just chiming in about some pro-feminist shit right. No, I’m quite shocked (and hurt lol). Women may have better health.
Just kidding. Know your facts. Being female can be advantageous too,
Typing this without a wink of sleep so formatting can be quite off.
Pretty much. It’s also nicer for your back if you drive your hips through AND it helps you lock your knees out.
I didn’t know that. Nice info. And I understand your point, but everyone is different. I probably should have said “for some”, and “excess sugar”. Which is a given I guess.
But just asking, so is it better for women to be on the lighter side? Or like in the middle? I can’t tell if you agree or disagree with me. If I got something wrong let me know. Not all sources are created equal.
Thank you, I will see how I can slip more Zinc and Vit A into her diet 
(fingers crossed it’s chocolate)
In every standing exercise you should be able to wiggle the toes. IMO after that yes, use your entire non toe foot area to balance and drive force but most of that force should go through the heels.
That power is great, I think you just aren’t used to throwing it in that exact motion yet.
The hyperventilating causes the light headed? If that then yea stop hyperventalating
Kind of embarrassing but pretty much any working set over 3 reps gets me light headed hahaha ugh