Conventional Deadlift
135 Lb x 5 reps
135 Lb x 5 reps
185 Lb x 3 reps
225 Lb x 1 reps
250 Lb x 5 reps
225 Lb x 5 reps
Notes: Added belt at 250. All reps were reset. The second set of 225 was a bunch of singles playing around with form. I’m still getting a lot of mid back rounding and I can’t seem to shake it no matter how I try to keep it neutral.
Romanian Deadlift (RDL)
135 Lb x 5 reps
Stiff-Legged Deadlift (SLDL)
135 Lb x 5 reps
Bodyweight
126 Lb
I went to Canadian Tire today to buy some paint rollers and bought a skipping rope. I’d been planning to buy one for a while for a weird challenge of 20 second skipping. I’ve been skipping in segments of 20 seconds to see how many I can get. The most I got was 55 but my form is all over the place. I watched a guy do it and it looked like he barely moved. His feet barely left the floor and his hands didn’t move much at all. He had incredible economy of movement. My jumps were too high and my hands moved too much.
This is nothing to help my training. It’s just because 
Low Bar Squat (No Belt)
45 Lb x 5 reps
135 Lb x 3 reps
165 Lb x 2 reps
185 Lb x 1 reps
202.5 Lb x 5x5 reps
Bench Press (Touch & Go)
45 Lb x 5 reps
95 Lb x 3 reps
112.5 Lb x 6x4 reps
Standing Overhead Press (OHP)
45 Lb x 5 reps
65 Lb x 1 reps
75 Lb x 6x4 reps
Bodyweight
127 Lb
Last week I couldn’t finish bench doing fives so I changed it to 6x4 for both bench and OHP. While it worked somewhat better on bench, the last couple of sets felt sloppy. I find the more sets I have to do, the more times I have to set up, the looser my set up gets. I find just getting really tight can be almost as fatiguing as actually benching.
Tomorrow I may have an exciting day. I’ve been subpoenaed in a labour case in a dispute between two unions. Hopefully it will be boring. I’m bringing my book
Safety Squat Bar Squat (SSB)
50 Lb x 5 reps
140 Lb x 5 reps
162.5 Lb x 2x5 reps
Bench Press (Sling Shot)
45 Lb x 5 reps
95 Lb x 3 reps
115 Lb x 1 reps
135 Lb x 5 reps
145 Lb x 5 reps
155 Lb x 5 reps
Notes: Normally I’d do paused bench but I’m feeling so blah and uninspired with this cycle that I just through this in for fun. And it was. By the way, my sling shot is home made out of old wraps. I sewed it a few years ago.
Wide-Grip Pull-Up - 8, 7, 4
Notes: Can’t seem to get past four on the last set but I’m up 1 rep over last week.
Barbell Row
95 Lb x 5 reps
115 Lb x 2 reps
142.5 Lb x 3x5 reps
Bodyweight
129 Lb
I made it through my court visit to the labour board in Toronto. I mostly sat in the hall and read my book. That part was awesome. I rarely have extended periods to just sit and read. I also got to take one of our sub-contractors/crew leaders for his first subway and GO train ride ever. I got pictures.
My wife made me one of those ghetto slingshots from old knee wraps too haha. I thought I was being super creative but apparently other people came up with the idea too!
[quote]Loftearmen wrote:
My wife made me one of those ghetto slingshots from old knee wraps too haha. I thought I was being super creative but apparently other people came up with the idea too![/quote]
It came to me when I took a good look at the Titan Ram and it appears to be constructed of knee wraps. We had a crap ton of them sitting around. I made one for my husband from an old pair of APTs and one for me from a pair of THPs. They work really well.
Low Bar Squat
45 Lb x 5 reps
135 Lb x 3 reps
165 Lb x 2 reps
185 Lb x 1 reps
205 Lb x 1 reps
220 Lb x 2 x2reps
175 Lb x 14 reps
Notes: Added belt for 220 and last set of 175
Bench Press (Touch & Go)
45 Lb x 5 reps
100 Lb x 14 reps
Sumo Deadlift
135 Lb x 3 reps
175 Lb x 30 reps
Standing Overhead Press
45 Lb x 5 reps
65 Lb x 3 reps
75 Lb x 1 reps
85 Lb x 2 reps
Bodyweight
125 Lb
Today was our team barbecue and we played a little game. We squatted, benched and deadlifted for reps. A couple of guys picked 315 for squat and they weigh 200+ so the women’s wilks equivalent at 125 is 175. I came in second at 14 reps.
Bench was 225 for the guys and 100 for me. I got 14 reps and came in second.
Deadlift was the same number as deadlft and I smoked it with 30 reps. I was over all winner. Plus I did my actual planned squat work out first and my planned OHP work out.
The barbecue was excellent and so was the company.
The worst set for me was squat. At the end I thought I’d curl up and barf. I’d done 160 for 20 before but it was at 135 bw.
yay ! congrats on the win, lol…you’re putting in some good training girl.