10/1/2011
BS 125/5 140/3 155/7,1
BP 90/5 105/3 115/3,1
1A Flat DB Press 30/10 35/10,10,10 (hard) 40/5
1B T-Bar Row 70/8,8,8,8 90/4
2A Skull crusher 35/10,10 40/10
2B 18" step ups 55/5,6,5
3A Hang leg raise 4x5
3B Hyper 25/8,10,10,10
3C 1 leg press mach 120/8 140/8,8,8(hard)
Hanging V-Up 2x5
10/2/2011 0745
PP 55/5 65/5 75/3 88/2,2 93/miss
DL 160/5 185/3 205/3,1 225/1 235/miss
1A FS 65/5 85/5 95/5 115/6
1B Pushups 25/5x5
2A RDL 65/10 85/10 95/10 115/8
2B Pullups w/purple band 5x6
3A Incl Situps x2
3B Rev Hypers x2
10/3/2011 0500
3.5 mile, 36min run
few abs at home
Got a little side tracked past week with a hospitalized child and finding out I am pregnant so catching up on posting.
10/4/2011 0830
BS 115/5 125/5 145/9 (PR yay!)
BP 85/5 100/5 110/7 (PR!)
1A Incl DBP 30/10,10 35/7,5
1B DB Row 40/10,10,10,10
2A Dips 4x5
2B Lunges - cave w/ med ball
3A Crunches
3B Butterfly kicks
3C Stedmans 16"
1 mile run on treadmill in minimus shoes
10/5/211
PP 55/5 65/5,3 75/3 88/2,2 93/2 98/miss
DL 145/5 170/5 190/10,3
1A RDL 65/10 85/10 95/10 115/10
1B Pullups 3,2,2,2
2A FS 65/5 88/5,3 98/5
2B Pushups 7,8,8,8,8,8 = 47 nose touch
3A Seated Leg Curl mach. x3
3B 1 arm horz. cable row x3
10/7/2011 0515
BS 120/3 135/5 150/5,3
BP 95/3 105/3 115/3,3
1A Incl DBP 35/8,8,8
1B DB Row 40/8,8,8
2A Crunches x3
2B Butterfly kicks x3
2C Stedmans 16" x3
3A Dips 4x5
3B Lunges - hallway x4
10/9/2011 1440
5 mi run
10/10/2011
PP 55/5 65/5 75/3 88/2,2 93/1,1 98/miss
DL 155/3 180/3 200/3,3,3
F.Squat 65/5 85/5 95/5 115/3,3
Pushups 10,10,8,10,8,8,10 =64 nose touch
oh no, hope your kiddo is ok???
He is doing amazing! He had surgery for slipped capital femoral epiphysis at a specialized Shriner’s children hospital which resulted in placing a pin in both hips. He is pain free for the first time in months - it took 5 doctor visit, and 3 diagnosis to finally get it figured out - and even then only because I insisted on an xray of his hip. All good now! He asked yesterday when and if he would be able to squat again 
10/11/11 1400
BS 130/5 145/3 160/3,1,1 165/1
BP 95/5 110/3 120/2 125/1
1A Incl Dbp 35/3x8
1B DB Rows 40/3x8
2A Lunges, hallway x4
2B Dips 5,5,7,7
3A Crunches 3x20
3B Butterfly kick x3
3C 16" stedmans 3x8
Thats great! How old is he?
Just goes to show you we are own best advocates for our health!
My son is 12 - and so eager. He is at the gym with my husband now for some stretching/mobility work, and upper body… he also wants to work on his gait since he doesn’t walk quite right yet. Love his ambition, we are so blessed to have him healing and healthy again.
10/12/2011 500
PP 55/5 65/5,3 75/5 88/3,2 93/1,1 98/1
DL 165/5 190/3 210/3,2 225/1 235/1
1A FS 65/5,5 88/5,5 93/5 98/5 108/5
1B Pushups 10,10,10,8,8,10,8,10,8 = 82
2A RDL’s 65/10 85/10 95/10 115/5,5 grip issues…
2B Pullups assisted offset by 50/8,8,8,6
3A Incline situps 3x10
3B Reverse hypers 3x10
4A Leg curl, seated machine x3
4B 1arm vertical cable row x3
Okay, so I have enough time if I work hard to complete 3 full cycles of my 5/3/1 program and still have a couple days of deload training before the meet in November. I am beginning a new clinical schedule this week which will be difficult with school and work, but the competition is good incentive to train hard anyway and anytime possible. No two weeks look the same for me, but whatever, I think I can fit the lifts in and prepare for another competition! I really want to do well at this meet because I bombed at the last one and hope to be very pregnant by the next one.
10/15/2011 1000
BP 90/5 105/5 115/5,3 (rep PR)
BS 120/5 130/5 150/10,3 (rep PR)
1A Flat DBP 35/10,10,10 40/8
1B 18"stepups BB/10 55/6,6,6
2A Cable Row 87.5/10,10 100/7,7
2B Cable OH Tri Ext 80/10,10 90/8,6
2C 1 Leg Press mach 120/10 140/10 160/8,8
10.5 min plank, rotating position every 30 seconds
15 min cardio
10/16/2011 0750
PP 55/5 65/5 75/5 88/3,3 93/1 98/miss
DL 150/5 175/5 195/10,3
1A Pushups 6x10
1B FrSquat 88/5,5 98/5 108/5 113/5
2A Good Morn 65/10,10 85/8,6
2B Pullups 1,2,2,3,3
Triple Threat x3
4A Leg raises x2
4B Hypers x2
Quick and effective session. Made it home to shower & to church with family by 10
10/19/2011 09:00
BP 100/3 110/3 120/3 (Rep PR!)
BS 125/3 140/3 155/5,3
1A Flat DBP 35/10,10 40/8,7 (failed on 8)
1B 18" StepUp BB/10 55/8,8,7 (failed on 8)
2A Cable Row 87.5/10 100/8,8,8
2B OH Tri Cable ext 80/10,10 90/8,10
2C 1 leg press 120/10 140/10 160/5,5
Leg raises 10
Crunches 2x10
Supermans 2x10
10/20/2011 05:00
PP 55/5 65/5,5 75/3,1 88/3 93/2 98/1 103/1
DL 160/3 185/3 205/3,3,3
1A FS 88/5,5 98/5,5 108/5 113/5
1B Pushups 6x10
2A GoodMorn 65/10 75/10 85/10,8
2B PullUps 3,2,3,2,2
Triple Threat x3
Incline Situp x2
10/22/2011
BP 100/5 115/3 125/2
BS 135/5 150/3 165/3 180/1
Flat DBP 35/10,10 40/6,6
18"stepups BB/10 55/5,6,6
Cable Rows 87.5/10 100/8,8,8
OH Tri cable ext 80/10,10 90/8 100/4
1 leg press 120/10 140/8,10 160/3
Hang leg raise 5,4,5,3
Hypers 10/10 25/7,8,8
Ball crunches x2
15min stairclimber
10/23/2011
PP 55/5 65/5 75/5 88/3 93/1,miss 98/1 103/miss
DL 170/5 195/3 215/3 225/1 240/1
FS 88/5,5 98/5 108/5 113/5 118/3
Pushups 6x10
GM 65/10 75/8 85/8 65/10
Pullups assisted offset with 50 8,8,8,7
Triple threat & crunches x3
supermans
10/26/2011 0530
BP 95/5 110/5 120/3,3
BS 125/5 135/5 155/7,3
1A Incl DBP 30/4x10
1B DB Rows 40/4x10
2A Walking lunges, hallx4
2B Dips 5,6,5,5
Crunches, Butterfly kicks, Stedmans x3
10/27/11 0500
PP 55/5 65/5 75/5 88/3 93/2 98/1 103/miss
DL 155/5 185/5 205/5
1A Pushups 10/10,10,10,7,8,6
1B FrSquat 88/5 98/5 108/5 113/5 118/5 (rep Pr)
2A Pullups 3,2,2,1,3
2B RDL’s 60/10 80/10 100/10 110/10
3A Stand Leg Curl Mach 40/4 30/8,8
3B 1 Arm Vert Cable Row 80/10 90/10 100/8
Triple Threat, Incl Situps x3
10/28/2011 0500
BP 105/3 115/3 125/2,1,2,1,1,1
BS 130/3 145/3 160/2,3,1,1
1A Incl DBP 30/10 35/8,10
1B DB Rows 35/10 45/8,10
2A Lunges, walking hall doubles x2
2B Dips 6,5
3A Stedmans 2x6
3B Hanging leg raise 2x7
1230
32 min jog
10/29/2011 0830
PP 65/5,5 75/5 88/3,1 93/miss,2 98/1 103/miss
DL 165/3 190/3 210/3x1 215/2x1 225/3x1
1A Pushups 8x10
1B FrSquat 88/5,5 98/5,5 108/5 118/5 123/3
2A RDL’s 65/10 85/10 95/10 115/10
2B Pullups 4x2
3A Leg Curl,seated machine x3
3B 1 arm vert cable row 90/3x10
Triple Threat, Crunches x2
1400
5k run
10/31/2011 1600
3.5 mile run
11/2/2011 0500
BS 140/5 155/3 175/3 misses 155/1 175/miss again grrr
BP 105/5 120/2 130/1 135/miss
Incl DBP 30/10 35/10,10
DB Row 45/8,10,10
Stedmans x2
Ball crunches x2
11/3/2011 0500
PP 65/5 75/5 88/3 93/1 98/miss
DL 175/5 205/3 225/1 235/1 245/miss
1A Pushups 4x10
1B Fr Squat 88/4x10
2A Lat Pulls 87.5/3x10
2B RDL 80/3x10
Triple Threat x3
0830
5 mile run
Changing training style a bit since meet is only 2 weeks away
11/4/2011 0500
BS 145/ 5x5
BP 105/ 5x5
11/5/2011 0800
Fr Squat 85/2,5,5 95/3,2 115/1 125/2 135/1 145/miss 135/miss… guess i’m done
Clean Technique practice with barbell 40kg/lots of singles
Pushups 12,12,10
Pullups 1,1,1
Hypers
Feeling very tired and fatigued. Hopefully will be more rested and focused for next weeks sessions.
good luck on your meet and don’t over do it like I did.
I mourned for you and your meet… you will kick some serious booty on the next round tho!
11/9/11 0500
BS 155/5x3 165/1,1,1
BP 110/3,3 115/3,3,3 singles with pause: 115,120,125
Bulgarian lunges 3x10
Incline DBP 35/3x10
TBar Row 70/3x8
1 leg press (machine) 120/10 140/10,10
hypers and leg raises x2
11/10/11 0530
PP 65/5 75/4 88/2 98/miss
DL 135/3,3 185/2,2 205/1 215/1 225/1 205/1 215/1 225/1 205/1 215/1 225/1
3.5mile run
11/11/11 1000
BS 135/2,2 155/2,2 165/2
BP 110/2,2 115/2 120/2 125/1
Cable Row 87.5/10 10 100/10 10
Flat DBP 35/4x10
1Leg press machine 120/10 140/8 5
OH Tricep cable Ext 80/10 10 90/7 6
Bulg lunge 2x10
Bal crunches 2x17
11/12/11 0900
6.4 mile run (1:08:36)