Monday 4/25/11
Finding 5 Rep Max Squat (Ouchtown. Population: Me)
5x45
5x135
5x155
5x175
5x185
5x195
5x205
5x215
5x225
If I didn’t increase in such small increments, my guess is I woulda got around 235-240, but guessing doesnt count for shit.
REPP LIFT:
Dynamic Box Jumps (off one box onto another)
10x2
GPP:
5KB snatches w/ 44lb KB per hand
5KB front squats w/ 2 44lb KBs
Up and down 2 flights of stairs
AMRAP 3 mins
1 min rest
3 total rounds.
Wednesday 4/27/11
Finding 5 rep max Overhead Press
5x45
5x95
5x105
5x115
5x125
5x135
5x145
REPP LIFT (Superset):
8 Macebell Swings per side
8 DB Incline Presses w/ 60lb DBs
4 Rounds
GPP:
10 Pushups
10 Overhead Presses w/ 40lb DBs
9,8,7,6,5,4,3,2,1
Friday 4/29/11
Finding 5 rep max Deadlift (Really screwed the pooch)
5x135
5x185
5x215
5x235
5x255
5x275
I dont know if its because there is no stretch reflex on a deadlift, but 275 just seems low to me
REPP LIFT:
5x3 Hanging Power Cleans w/ 135lbs.
Thats all thats it.
Monday 5/2/11
Finding 3 rep max Squat
3x45
3x135
3x185
3x205
3x225
3x245
3x255
REPP LIFT:
8x3 Hanging Power Snatch w/ 95lb BB
GPP:
5KB snatches w/ 44lb KB per hand
5KB front squats w/ 2 44lb KBs
Up and down 2 flights of stairs
AMRAP 3 mins
1 min rest
3 total rounds.
Tuesday 5/3/11 (Hypertrophy Tuesday)
Iso DB Rows 70lbs
Hammer Curls 30lbs
Superset 3 rounds, 12 reps
Close/Neutral Grip Lat Pulldowns 130lbs
DB Shrugs 105lbs
Superset 3 rounds, 12 reps
Fat Bar Curls 70lbs
KB High Pulls 53lbs
Superset 3 rounds, 12 reps
Incline KB Rows 44lbs
4x12
Wednesday 5/4/11
Finding 3 rep max Overhead Press
3x45
3x95
3x115
3x135
3x145
3x155
3x165
REPP LIFT:
Rep out Incline DB press w/ 70lb DBs
Rep out strict DB press w/ 35lb DBs
3 Rounds.
Round 1: ?/? (I sometimes lose count when I rep out, brain shuts off and I just go, my guess is about 12-13 of each)
Round 2: 8/8
Round 3: 4/5
GPP:
10 KB press per hand w/ 44lb KB
10 pushups
8,6,4,2.
Friday 5/6/11
Finding 3 rep max Deadlift
3x135
3x205
3x255
3x285
3x305
3x315 (Didnt lock out the last one, major puss out/mental mistake, I had it)
REPP LIFTS:
Rack pull (below knee) w/ 275lbs (4,5,6,10)
5 Chin Ups
4 Rounds.
Friday 5/6/11
Finding 3 rep max Deadlift
3x135
3x205
3x255
3x285
3x305
3x315 (Didnt lock out the last one, major puss out/mental mistake, I had it)
REPP LIFTS:
Rack pull (below knee) w/ 275lbs (4,5,6,10)
5 Chin Ups
4 Rounds.
GPP: (couldnt do it at the gym because I was short on time, so I did it at a park with a jungle gym)
10 Box Jumps
10 Pullups
1 50~ yard sprint
8/6/4/2
whatcha gonna do when you have found all of your maxes?
[quote]caveman101 wrote:
whatcha gonna do when you have found all of your maxes?[/quote]
I’ll do a 5-6 week cycle of a powerlifting program, one rep maxes/dynamic and partials. That kind of stuff. Hopefully some Strongman too.
After that I’ll get back into oly lifting for a meet Im doing late this summer.
Saturday 5/7/11 (More old school bodybuilding)
Lateral Raises w/ 25lb DBs
DB Bench Press w/ 70lb DBs
Superset 3 rounds, 12 reps
Ninja Chops w/ 20lb CB
Sandbag Press w/ 65lb
Superset 3 rounds, 12 reps
Pushups
Front Raises w/ 20lb DBs
Superset 3 rounds, 12 reps
DB Shoulder Press w/ 40lb DBs
Fighter Flys w/ 20lb DBs
Superset 3 rounds, 12 reps
Then had a KB swing workshop at the gym, well at a park. Focused on deep swings, getting full range of motion. Also did some highland games style throws, fun stuff, but after 2 hours of it, Im trashed.
I am not a HUGE believer in maxing out every single lift in a week. Especially 2 weeks in a row. There is so much room for fatigue to be carried over from one day/lift to another. That and how often do you typically train? Do you squat, deadlift and OH press weekly? Anyways, awesome numbers though! Its so cool you are training for strongman! I am looking into doing that for chicks next time there is an event around the Dallas area! Ill be following your log!
[quote]BlackWidowGirl wrote:
I am not a HUGE believer in maxing out every single lift in a week. Especially 2 weeks in a row. There is so much room for fatigue to be carried over from one day/lift to another. That and how often do you typically train? Do you squat, deadlift and OH press weekly? Anyways, awesome numbers though! Its so cool you are training for strongman! I am looking into doing that for chicks next time there is an event around the Dallas area! Ill be following your log![/quote]
I got out of powerlifting for a few months, so Im trying to find my groove again, but yes I usually do some sort of max/dynamic stuff on squat, ohp/bench and deadlift every week. I train 4-5 times a week. Im a lucky one and recover very quickly, I think it mostly has to do with my body type and age (21).
I checked out you’re log, you’re a beast! Thats awesome you’re a female raw powerlifter. I work at a physical culture gym in California and at least 60% of our members are raw powerlifting women. Strongman stuff is just plain fun, Im lucky enough to have atlas stones and other strongman equipment at my gym, never a dull moment with strongman training.
Im glad you’ll be following and I will definitely be following your log!
Monday 5/9/11
Finding 1 rep max Squat
45x6
135x3
185x3
205x3
225x3
245x1
265x1 (Previous PR with horrible form and barely breaking parallel)
285x1 (After over a year of trying to turn my piece of shit squat into a good one, and dropping weight, doing countless hours of stretching and mobility work, I finally squatted more than I ever have, with good form, and deep as fuck, great day)
REPP LIFTS:
Hanging power snatch to overhead squat
4x3 w/ 115lbs
GPP:
5KB snatches w/ 44lb KB per hand
5KB front squats w/ 2 44lb KBs
Up and down 2 flights of stairs
AMRAP 3 mins
1 min rest
3 total rounds.
Destroyed my previous 2 weeks this week, I think I did a total of 3 more rounds, I’ll take it!
Wednesday 5/11/11 (Normally my Tuesday Hypertrophy)
Iso DB Rows 70lbs
Hammer Curls 30lbs
Superset 3 rounds, 12 reps
Lat Pulldowns 130lbs
DB Shrugs 105lbs
Superset 3 rounds, 12 reps
Fat Bar Curls 70lbs
KB High Pulls 53lbs
Superset 3 rounds, 12 reps
Incline KB Rows 44lbs
Face pulls w/ red bands
Superset 3 rounds, 12 reps
Thursday 5/12/11
Finding 1 rep max Overhead Press
6x45
3x95
3x115
3x135
3x155
1x165
1x175
REPP LIFTS:
DB Bench w/ 70lb DBs
Incline DB Bench w/ 55lb DBs
Overhead Press w/ 35lb DBs
3 Rounds:
Round 1 (rep out): 12, 7, 5
Round 2: 10, 10, 10
Round 3 (rep out): 7,6,5
GPP:
10 Pushups
10 Overhead Presses w/ 80lb Sandbag
400m Run
3 Rounds.
Friday 5/13/11
Finding 1 rep max Deadlift (did not have “it” today, I think BWG was right, too much maxing in the past month)
3x135
3x225
3x255
3x275
3x295
1x315
Failed at 335 4 times, disgusting…
REPP LIFTS:
Rack pulls w/ 275lbs
Pullups
4x5
GPP (STRONGMAN):
Fat bar clean and press w/ 150lbs. (Max in 60s)
2 Atlas Stone (180lbs) 20ft carries
100ft farmers walks w/ 250 total
100ft tire drag w/ 200lb tire
5 tire flips w/ 450lb tire
10 sandbag clean and slams w/ 90lb sandbag
7:58
Two hands anyhow max on both sides: 168lbs
Monday 5/16/11
Squat day, DEEP squat day.
Ass to grass squats:
6x45
5x135
3x185
3x205
3x225
1x245
Fail @ 265, got stuck in the hole… love it.
Walkouts:
315 w/ 5 partials
365 w/ 3 partials
Walked out with 405 twice
Dynamic Box Jumps:
10x2
Power Snatch:
Warmup w/ 95lbs 3 reps
5x3 at 135lbs
GPP:
AMRAP in 10 mins
5 kb snatches per hand w/ 53lb kb
10 hardcore hardstyle swings w. 53lb kb
50ft sled blast
10 med ball slams w/ 20lb med ball
Leave you stankin
What the fuck you thankin?