9/18/11 Day 41
Conditioning: 1 mile run @ 70%
*Haven’t ran a mile in a while so this felt good
9/19/11 Day 42
Strength Training:
Squats ss w/ sit ups- 135x2 x 1 min
*These are hard to get into because we dont warm up with weights and these just feel awful
RDL’S- 135x1x 1 min
*This felt easy and especially light
5/3/1 Session:
Bench Press- Warm ups 115x3 135x3 150x10 PR
*Felt good to get a PR in Bench Press as i am a little girl in this lift compared to my friends.
Dips- 5 sets AMAP
*I really feel these are going to boost my bench through the roof
Chins- 10 sets staggered with Bench Press and dips
Barbell Curls- 65x3x10
Lying Leg raises- 3x25
*These were awfully hard. This just shows that my core strength is crap. But that is why i am working on it.
Dynamic Warm Up
Acceleration stuff
5 45 yard there and backs
*Felt like i got a good workout in these without going until i couldnt breathe.
9/21/11 Day 44
Strength Training Class:
Underhand Bentover Rows- 115x2x 1 min
Shrugs- 135x2x 1 min
Barbell Curl- 65x1x 1 min
*Pretty good workout. The curls were hard after all the rows and shrugs
5/3/1 Training:
Power clean- Warm ups 85x3 100x3 115x6
*Might have gotten 1 or 2 more but stopped when explosiveness wasnt there.
Squat- Warm ups 140x3 160x3 180x8 PR
*Should have gotten ten. Sore as hell but my legs just wouldn’t push through it. Form was mediocre.
DB Bench Press- 4x10
GHR’s- 3 sets
*These were embarrassing as i have no clue how to use it properly even after watching instructional vids on youtube and no one else knows how to use it as it just sits in the back corner of the high school weight room. Looks like I’ll stick with RDL’s until i learn how to do it properly.
Shrugs- 135x1x15 185x2x15
Sit ups- 3x15
*It was a lackluster workout today but today is a very active day as i hit the weights twice and i have an hour hockey practice later. I am about to eat a massive meal of stuffed peppers and steak tacos. So suck it…
9/22/11 Day 45
Strength Training Class:
Bench Press- 115x2x 1 minute
*This felt ok as i was a little sore
Military Press- 85x2x 1 minute
Overhead DB Extension ss w/ Bench Dips
1x1 minute
9/24/11 Day 47
5/3/1 Training:
Trap Bar Deadlift- 165x5 185x3 210x15 PR or more 315x1 PR
*Kinda lost track after 15. I tried 315 because my friend was lifting it and it was pretty easy so I decided that my training weight for the next cycle will be 285.
Military Press- 85x5 100x3 110x7 PR
*These felt decent
Chins/Pull ups- 10 sets
Weighted Hyperextensions (25lb plate)- 3x15
DB Lunges- 40’s x3x6 each leg
Med Ball Sit ups- 3x20
Dynamic Warm up
Conditioning- 6 suicides
*These had me breathing hard…
9/26/11 Day 49
5/3/1 Training:
Bench Press- 95x5 115x5 135x10 155x8 175x2 155x6
Incline DB Press- 50x3x8-10
Decline Press- 135x36-8
Chins/Pull ups- 3 sets
*Not some much 5/3/1 because a kid from school nagged me to train with him and i gave in. FUUUUUUUUU. So I did “his” great chest pumpsicles workout. I wanted to slap myself in the face but whateves gotta wait till next week. My training maxes will be as follows:
Trap Bar Deadlift- 285lbs
Military Press: 120lbs
Bench Press- 185lbs
Squat- 210 lbs
Power clean- 130lbs
9/27/11 Day 50
Strength Training:
Hang Clean- 95lbs x 2 x 1 min
Underhand BB Row- 115lbs x 2 x 1 min
Barbell Curl- 65lbs x 2 x 1 min
*No motivation to train today. Still pissed off because that kid messed with my whole training session yesterday and i just feel like it was a complete waste of time.
9/28/11 Day 51
Power Clean: Warm ups 95x5 105x3 120x6 PR
*Stopped when there wasnt much acceleration. Hit my chin on the set of the 3 with the bar. That was a dumb moment.
Squat: Warm ups 150x5 170x3 190x7 PR
*Probably had another 1 or 2 in the tank. Form was great today. I really like the Power cleans before squating as it wakes up nervous system.
DB Bench Press: 4x10
*These felt good
RDL’s: 135x3x10
*Wasnt goin for a record here just tryin to get a good stretch
Barbell Shrugs: 135x15 185x2x15
Romain Chair Sit ups: 3x20
*Overall good training session
9/29/11 Day 52
Strength Training Class:
Bench Press- 115 x 2 x 1 min
Incline Press- 95 x 2 x 1 min
*These felt lighht
Seated DB Shoulder Press ss w/ DB Extensions- 35’s x 1 x 1 min
Condtioning: Bodyweight Circuit
10/1/11 Day 54
5/3/1 Training:
Conditioning- 3 short suicides 3 medium suicides 1 long suicide
*This definately felt good but had me breathin hard
Trap bar deadlift- Warm ups 185x5 215x5 245x10 PR
*Definately had two left in me. I can feel my legs getting stronger lately
Military Press- 80x5 90x5 100x9
*These felt kinda heavy
Weighted Hyperextensions- 25x3x15
DB lunges- 50’s x3x15
Med ball sit ups- 3x20
Chins/Pull ups- 8 sets
10/3/11 Day 56
5/3/1 Training:
Bench Press- Warm ups 120x5 140x5 155x8
*Bench felt awful. Had a huge headache while doing these
Push ups- 5x20
*Had to do these instead of dips since i worked out at home.
Barbell Curl- 3x10
Lying Leg Raises- 3x20
Chin ups- 8 sets
Conditioning: Tempo Run and Bodyweight Circuit
*Overall pretty mediocre workout
10/4/11 Day 57
Conditioning: Jump rope and Bodyweight Circuit
10/5/11 Day 58
5/3/1 Training
Power Clean- 85x5 95x5 110x8 PR
Squat- Warm ups 135x5 155x5 180x8
*Aiming for ten but the weights felt heavy today and it just wasnt in the cards for today
DB Bench Press- 4x10
RDL’S- 155x3x10
*Went up in weight for this cycle
Shrugs- 3x10
Lying Leg Raises- 3x20
*Decent workout just not happy about my squats
10/8/11 Day 61
5/3/1 Training:
Assistance Day:
Close Grip Bench Press: 135x4x10
*This felt great and is probably a pr for this amount of volume
Lateral raises- 10 lb plates w/ 30 seconds rest
3x15
Barbell Curls ss w/ 20 Push Ups
65x10 75x2x10
Chins/Pull ups- 6x6-8
*Went to near failure here.
10/10/11 Day 63
5/3/1 Training:
Bench Press- Warm ups 130x3 150x3 165x3 165x1 175x1 165x1 150x3 130x3
*I really need to do some heavier work as you can tell i need it.
Dips- 4 sets
Barbell Row- 135x3x10-12
*These felt kinda heavy as i havent done them in a while.
Chins/Pull ups- 10 sets
Decline sit ups- 3x20
*A nice burn in the abdominals
*Pretty good workout i added singles into my routine since i need them desperately.
10/11/11 Day 64
I made a small revision to my training my adding singles into my training to get used to heavier weights as i am participating in a lift-a-thon at my school where we will test squat, bench, and deadlift 1 rm. It is on 12/20/11 and i am going to keep doing 5/3/1 training 2-3 times a week because of hockey 4 times a week. So no conditioning as i am getting plenty of it and i am just adding singles into my training until the meet. My goals for the meet are:
Bench Press- 215
Squat- 250
Deadlift- 305
10/12/11 Day 65
5/3/1 Training:
Squat- 95x2x5 115x5 135x3 145x3 170x3 190x3 205x2x1 170x3 145x3
*Had a hard time walking out on the squats and getting my stance right. Definately have to get used to heavy weights.
RDL’s- 135x4x10
Leg Curl- 2 sets
Chins/pull ups- 10 sets
*Didnt have alot of time today so i switched leg curls for hyperextensions since they were being used. Very fast paced. I like these singles since my max lifts suck
10/15/11 Day 68
Vacation training:
Push ups ss w/ bench dips
5x20
ABS- Planks at different positions for 2:30
Conditioning- 60-80 yd tempo runs 5 sets completed
*Since im on vacation this weekend, I have limited choices when it comes to training. So this is what i did today and will probably do tommorow.
10/18/11 Day 71
5/3/1 Training:
Deadlift- Warm ups 185x3 210x3 240x3 255x2x1 210x3 185x3
*These felt heavy but it felt good
Military Press- 85x3 95x3 110x5
*Didnt try to go too hard on these just a few before failure
Bent over rows- 95x15 115x2x12
*These were rowed higher than usual. Im going to start doing these this way.
Barbell Curls- 65x3x12
Chin ups/Pullups- 6 sets
Ab Circuit- 2 sets
10/20/11 Day 73
5/3/1 Training:
Bench Press- Warm ups 120x5 140x5 155x5 120x12
*Did the extra set to get some extra volume.
Deadlift- Warm ups 225x3x3
*Yes, deadlifts again.
Military Press- 85x10 75x10 65x10
*These felt alright. Great shoulder pump.
Squats- 135x3x8
*These felt ok. Legs weren’t too fresh
*I decided to do the other 3 lifts for 3 sets for my assistance today. The reps aren’t pushed and done with good form. It is a good way to get extra volume and also practice the lifts and get stronger. I definately liked it and want to use it for my assistance for now and see how it goes. I am planning on only lifing 2-3 times per week, so i really want quality workouts.