Strength is a Hell of a Drug

Training
21

12/19/2013

Squat (superset with lateral hip swings 8/side)
bar x 8 ATG (warmup)
135 x 5
155 x 5
175 x 5
195 x 3
205 x 3 (PR)
215 x 1 (for fun, PR)

SA DB row (superset with SL hamstring slider curl 6/side)
40 x 6/side
45 x 6/side
50 x 6/side x 2 sets

The hammie curls were brutal. haven’t done those SL before.

Good mornings (superset with hanging leg raise shins to bar x 6)
GMs are new, so I just used the bar tonight.
bar x 8 x 5 sets

12/20/2013

Conditioning circuit

slider plank walk
trx hammie curls
russian twists (26#)
seated hammer curl (20#)

Burpees/medball slams between rounds, max effort on the treadmill to finish. 10% 7 mph, I made it 1:28.
Had to jump off to call the dinosaurs.

22

12/23/2013

Trap bar DL (superset with band pull-aparts x10)
145 x 8 (warmup)
185 x 5
225 x 5
245 x 5
265 x 3
275 x 3 (PR!)

Rack pull (superset with ab wheel x10)
135 x 8
175 x 8
205 x 6
225 x 4

Ring chins (superset with body saw x10)
6,5,5,4,4

All I want for Christmas is a 225# squat. I’ll have to wait until Friday to give it a go.

23

12/27/2013

Christmas is fucking up my program. Only had Monday and Friday to get it all in. I decided it would be best for this week to just add in my bench sets on squat night. Skipped a couple assistance exercises.

Squat (superset with lateral hip swings 8/side)
bar x 8 ATG (warmup)
135 x 5
155 x 5
185 x 5
205 x 3
215 x 2 (PR)

Bench (superset with wall slides x10)
bar x 10 (warmup)
75 x 5
85 x 5
95 x 5
105 x 3
115 x 3
125 x 1 (PR)

SA DB row (superset with SL hamstring slider curl 6/side)
45 x 6/side x 2 sets
50 x 6/side x 2 sets

Good mornings (superset with hanging leg raise, shins to bar x 6)
bar x 8
55 x 8
65 x 8
75 x 8
85 x 8

Can’t wait to get back into a regular rhythm. I always feel stronger when I have a solid routine and my sleep is adequate. Soon.

24

Just checking in! Looks like you are hammering away and looking strong. Don’t sweat a short week. It happens and will do more good for you than bad.

25

[quote]ZJStrope wrote:
Just checking in! Looks like you are hammering away and looking strong. Don’t sweat a short week. It happens and will do more good for you than bad.[/quote]

Thanks, buddy! I’m sure this rest will be helpful, I’m just such an impatient girl.

12/30/2013

Trap bar DL (superset with band pull-aparts x10)
145 x 8 (warmup)
185 x 5
225 x 5
255 x 5 (rep PR)
275 x 3
285… wasn’t leaving the floor.

Rack pull (superset with ab wheel x10)
135 x 8
175 x 8
205 x 8
225 x 5

Ring pull-ups (superset with body saw x10)
6,5,5,4,4

Conditioning: 215# prowler

1/1/2014 Happy New Year!
I’ll bet none of you have vague, doomed-to-fail “work-out, lose weight” resolutions, and I find that refreshing.

Bench (superset with wall slides x10)
No spotter today, so I kept the weight manageable and added a couple of extra sets for good measure. No hangover, but did indeed feel like shit (I ate my weight in chex mix at a NYE gathering). Headache intensified with every bench set…
bar x 10 (warmup)
75 x 5
85 x 5
95 x 5 x 2 sets
105 x 3
115 x 3
95 x 10

Rear leg elevated split squat (almost packed up and left halfway through these… miserable.)
80# 6/side x 4 sets

DB shrug
40#/side x 10 x 4 sets

Hang clean (superset with TRX reverse fly x 8)
65 x 5
75 x 5
85 x 5
95 x 3
105 x 3

Give me coffee or give me death.
I went and shopped for new jeans today since my ass and thighs are getting huge. It was so much easier when I was a skinny-fat runner. I bought men’s. I guess my balls needed more room, too?

1/2/2014

No trusty spotter today either. Decided to do a squat experiment.
Been videotaping my squats for a few weeks now and have been noticing I get to parallel and then pop back up like I’m finished. Irritating to see that I didn’t really get as low as I felt. My theory was that I was going too heavy, and should find a lower weight to work up to that I can drop ATG…
Squat (superset with lateral hip swings 8/side)
bar x 8 ATG (warmup)
135 x 5 ATG
155 x 5 ATG
175 x 5 ATG
195 x 3 ATG
205 x 3 ATG… so it turns out my weights have been appropriate, I was just being a pussy. Glad I got that cleared up.

SA DB row (superset with SL hamstring slider curl 6/side)
45 x 6/side
50 x 6/side x 3 sets

Good mornings (superset with hanging leg raise, shins to bar x 6)
bar x 10 (warmup)
55 x 8
65 x 8
75 x 8
85 x 8
90 x 8

26

I physically can’t get ATG. I mean I can, but my ass tucks under me, which is a big no no. Just make sure that isn’t happening. Nice weight as usual!

27

[quote]ZJStrope wrote:
I physically can’t get ATG. I mean I can, but my ass tucks under me, which is a big no no. Just make sure that isn’t happening.[/quote]

Thanks! I rechecked my videos for a form break and they look ok, lower back stays nice and straight. I’m lucky to have been a gymnast when I was a kid and managed to retain some flexibility.
Did you read this one? I have been practicing this since before I saw the article, but now I want to do it all the time.
http://www.T-Nation.com/readArticle.do?id=1856085

1/3/2014

Conditioning circuit x 45min

1/6/2014

Trap bar DL (superset with band pull-aparts x10)
145 x 8 (warmup)
185 x 5
225 x 5
255 x 5
275 x 3
280 x 3 (PR)

Rack pull (superset with ab wheel x10)
135 x 8
175 x 8
205 x 8
225 x 6

Ring pull-ups (superset with body saw x10)
6,5,4,4,4

Conditioning: Prowler 20 yd x20 (alternating high/low handles each push) 140# maybe? Didn’t pay attention. It was loaded up and looking lonely, and I just pushed the damned thing.

28

Yeah, I read that article and it helped A LOT. My coach currently has me on a program to help alleviate this even further. Just really, really tight hip flexors from the army back in the day and sitting for most of my life lol. I was also a catcher when I was growing up which messed with my knees and stuff.

Can’t change years of abuse overnight sadly.

29

[quote]ZJStrope wrote:
Just really, really tight hip flexors from the army back in the day [/quote]

Thank you for serving.

1/7/2014

Bench (superset with wall slides x10)
bar x 10 (warmup)
75 x 6
95 x 5
105 x 5
115 x 3
125 x 2

Rear leg elevated split squat
80# 6/side x 2 sets
90# 6/side x 2 sets

DB shrug
40#/side x 10 x 2 sets
45#/side x 10 x 2 sets

Hang clean (superset with TRX reverse fly x 10)
65 x 5 (warm-up)
75 x 5
85 x 5
95 x 5
105 x 3
115 x 3

30

1/9/2014 Weighed in at 151.8 lbs this morning.

Squat (superset with lateral hip swings 8/side)
bar x 8 ATG (warmup)
135 x 5
155 x 5
185 x 5
205 x 3
215 x 3 (PR)
Squats felt really strong today, my lighter sets of 5 went up fast. I probably had a fourth rep in me at 215. Didn’t go for it. Should’ve.
I don’t think I’ve ever mentioned it, not that it really matters here, but I do all of my lifting without a belt/wraps/sleeves. I just don’t have the stuff, nor anyone that could teach me how to use them properly.

SA DB row (superset with SL hamstring slider curl 6/side)
50 x 6/side x 4 sets

Good mornings (superset with hanging leg raise, shins to bar x 6)
bar x 10 (warmup)
65 x 8
75 x 8
85 x 8
95 x 8
100 x 8

31

So much to talk about. First thing’s first, do any of you have any advice on singlets?! I’m not too picky, but worry about camel toe, boobs hanging out… anything I definitely shouldn’t buy?

1/10/2014

Conditioning circuit x 45min.

So I stumbled upon a local meet at the end of March. I’m registering as soon as I get paid. I have no loyalty to any fed, at this point beggars can’t be choosers. If I’m the strongest raw 148, I’ll get their state record. Not because I’m anything impressive, but by default. They currently don’t have a record for unequipped 148. And I can beat the “equipped 148” record raw anyway. Hopefully some other she-savages will show up, I’d like to meet some other like-minded ladies in the area.

1/13/2014

Conventional deadlift (superset with band pull-aparts x10)
95 x 8 (warmup)
165 x 5
185 x 5
205 x 5
235 x 3
255 x 3 (PR, by default, this is a new lift)
(Note: Maintained overhand grip until the last set, then switched to mixed. I hitched the last rep of the last set, so I estimated my 3RM pretty well I think.)

First day doing barbell deadlifts. Until now it’s been trap bar and RDLs. I tried conventional stance today, I’ll try sumo next week to compare. Since I have about 12 weeks until the meet, I’ll use whatever feels stronger now.

Rack pull (superset with ab wheel x10)
135 x 8
175 x 8
205 x 8
225 x 6

Ring pull-ups (superset with body saw x10)
7,6,5,5,5 (PR)

32

1/16/2014

I skipped my Tuesday workout like a chump (I had my reasons) so I did the old throw-in-bench-on-squat-night. I’ve been varying degrees of sick for about two weeks now, and I just feel really run down and weak. Shit’s getting old.

Squat (superset with lateral hip swings 8/side)
bar x 8 ATG (warmup)
145 x 5
165 x 5
185 x 5
205 x 3 (went real slow)
220 x 2 (PR)

Bench (superset with wall slides x10)
bar x 10 (warmup)
75 x 5
95 x 5
105 x 5
115 x 3
125 x 2

SA DB row (superset with SL hamstring slider curl 6/side)
50 x 6/side x 4 sets

Good mornings (superset with hanging leg raise, shins to bar x 6)
bar x 8 (warmup)
65 x 8
75 x 8
85 x 8
95 x 8
105 x 8

I’ll throw this question out here again: Anyone (especially ladies) have any strong opinions (for or against) specific singlets? Any comments on this subject would be much appreciated!

33

1/17/2014

Conditioning circuit

1/20/2014

Sumo deadlift (superset with band pull-aparts x10)
95 x 8 (warmup)
165 x 5
185 x 5
205 x 5
235 x 3
255 x 3
Sumo felt a little stronger than conventional pulls. I’ll probably go sumo for meets.

Rack pull (superset with ab wheel x10)
135 x 8
175 x 8
205 x 8
225 x 8

Ring pull-ups (superset with body saw x10)
7,6,5,5,5

1/21/2014

Bench (superset with wall slides x10)
bar x 10 (warmup)
75 x 5
95 x 5
105 x 5
115 x 3
125 x 3
135 x 1 (PR) This was kind of a big deal for me. I couldn’t believe this went up after all of my other work sets, and having stalled at 125 x 2 for a couple of weeks.

Rear leg elevated split squat
80# 6/side
90# 6/side x 3 sets

DB shrug
40#/side x 10
45#/side x 10 x 3 sets

Hang clean (superset with TRX reverse fly x 10)
65 x 5 (warm-up)
75 x 5
85 x 5
95 x 5
105 x 3
115 x 2

34

1/23/2014

Squat (superset with lateral hip swings 8/side)
bar x 10 ATG (warmup)
155 x 5
175 x 5
195 x 5 (rep PR)
210 x 3
220 x 3 (rep PR)
225 x 2 (Holy shit, PR)
So let’s talk about that. I had programmed to hit 220 x 3 for my last set, grab my PR and be done with it. I upped the weight for all sets, and the sets of 5 were still a smokeshow. Everything felt stronger than last week, I think I’m finally kicking this lingering cold. After all that volume, we decided to put on 225 for shits and gigs. Hell of a night.

SA DB row (superset with SL hamstring slider curl 6/side)
50 x 6/side x 4 sets

Good mornings (superset with hanging leg raise, shins to bar x 6)
bar x 8 (warmup)
65 x 8
75 x 8
85 x 8
95 x 8
105 x 8

1/24/2014

Conditioning circuit

Have a great weekend, all!

35

1/27/2014

Conventional DL (superset with band pull-aparts x10)
95 x 8 (warmup)
165 x 5
185 x 5
205 x 5
235 x 3
255 x 3 All beltless since I don’t have one, maintaining overhand grip until my heavier sets of 3.

Sumo DL
255 x 3
265 x 1 (PR) Probably had 1 more in the tank, but felt like form would break if I pushed through. Decided to save the juice…

Ring pull-ups (superset with body saw x10)
8 (PR), 6, 5, 5, 5

Rack pull (superset with ab wheel x10)
155 x 8
205 x 8
225 x 8 switched to mixed grip on this set
235 x 6
(upped the weights on all sets this week)

36

Titan singlets are the safest bet when it comes to being allowed in all federations. http://www.titansupport.com/

Other than that, you could always spend a little less and get a wrestling singlet from a sporting goods store.

37

[quote]l-bomb10 wrote:
Titan singlets are the safest bet when it comes to being allowed in all federations. http://www.titansupport.com/

Other than that, you could always spend a little less and get a wrestling singlet from a sporting goods store.[/quote]

Hey, l-bomb! This fed seems pretty liberal about dress code, so I went the affordable route and ordered a couple of wrestling singlets to try. If I hate 'em I’ll go for the titan. Thanks!

38

1/28/2014

Bench (superset with wall slides x10)
bar x 10 (warmup)
95 x 5
105 x 5
115 x 5
125 x 3
130 x 1
135 x 1

Rear leg elevated split squat
90# X 6/side x 4 sets

DB shrug
45#/side x 10 x 4 sets

Hang clean (superset with TRX reverse fly x 10)
65 x 5 (warm-up)
75 x 5
85 x 5
95 x 5
105 x 3
115 x 3

1/30/2014

Squat (superset with lateral hip swings 8/side)
bar x 10 ATG (warmup)
155 x 5
175 x 5
195 x 5
210 x 3
225 x 2 (third rep got some help, so it doesn’t count)

Gym was closing so I had to cut it short. Skipped SA DB rows and SL hammie curls.

Good mornings (superset with hanging leg raise, shins to bar x 6)
bar x 8 (warmup)
75 x 8
85 x 8
95 x 8
105 x 8
110 x 8

1/31/2014

Conditioning circuit

39

2/3/2014

I haven’t been putting it in here, but I still PVC/foam roll/dynamic stretch before every workout religiously. I only mention it because this is the first day I regret it. I must’ve moved stupid in there somewhere and pulled a left hip flexor. Things have been uncomfortable ever since.

Conventional DL (superset with band pull-aparts x10)
95 x 8 (warmup)
175 x 5
195 x 5
215 x 5
235 x 3 switched to mixed grip here (video is hopefully attached)
255 x 1 ugly grinder
245 x 3 hip flexor got really rude
fuck sumos. you can keep 'em.

Ring pull-ups (superset with body saw x10)
7, 6, 5, 5, 5

Rack pull (superset with ab wheel x10)
165 x 8
195 x 8
215 x 8 switched to mixed grip on this set
235 x 8

The video attached is my 235 set, since things seemed to go downhill after that. It was the last strong solid set. I don’t get to pick the music, it was for the girls doing the circuit.

40

2/4/2014

Since the hip shows no signs of letting up, I decided I didn’t want to keep doing the rear leg elevated split squat. I’ve been really wanting to hammer my quads lately anyway, so I’ll be switching those for front squats, medium weights/more reps.

Bench (superset with wall slides x10)
bar x 10 (warmup)
95 x 5
105 x 5
115 x 5
125 x 3
130 x 2 (PR)

Front squat (superset with DB shrug 50#/side x 10)
bar x 8 (warmup)
65 x 8
85 x 8
95 x 8
105 x 8
115 x 8

Hang clean (superset with TRX reverse fly x 10)
75 x 5
85 x 5
95 x 5
105 x 3
115 x 0 hip flexor said ‘no mas’

2/6/2014

Squat (superset with lateral hip swings 8/side)
bar x 10 ATG (warmup)
155 x 5
175 x 5
195 x 5
210 x 3 everything is fine until I rack it after my set. As soon as the bar is off my back that left hip locks up. Trainer said maybe this would be a good time to deload for a week, give everything a chance to rest, watch the numbers go up the week after. Sounds good.
bar + green bands to the bottom of the power rack x 10 (seeing how to set this up for next week)

Since my bench has been lagging, I asked if I could switch out one of my assistance exercises for dips. So DB rows are out on Thursdays.
Dips (superset with SL hamstring slider curl x6/side)
6, 6, 6, 6, 6

Good mornings (superset with hanging leg raise, shins to bar x 6)
bar x 8 (warmup)
75 x 8
85 x 8
95 x 8
105 x 8
110 x 8

2/7/2014

Skipped my conditioning circuit, hip is still really bothersome and needs rest. But before I went out for dinner I did 100 pushups (sets of 10 and 15) and some pullups. Didn’t count.
I actually did 101 pushups. I wanted my husband to hear me say “I don’t know if you heard me, but I just did over 100 reps. I don’t have enough time at the gym, so sometimes I have to sculpt my guns at home.”

I’m such a douche.