Mary's Training Log

[MG75]

Thanks @Chebass88!

10-11-18Pm

Bw-198.6

2ct paused bench w/ wwraps
212.5x1, 225x1, 235x1@8
220x4@9, 210x4@8

Comp DL w/ wwraps & belt
360x4, 375x4, 395x4@9

Belt Squat
155x8, 175x8, 195x8

Good session, bench moved smooth. Back cramped on bench- bench these days alot of the gains are technique. Gone are the days of brute force and keeping tension in my arch and leg drive are critical. Was very happy with Comp Dls, nice jump in E1RM, much smoother than last week. And belt squats- just trying to get used to these. Super wicked quad pump! Good week!

Tonnage & Reps:
Squat- 47 reps, 11,485lbs
Bnech- 83 reps 15,105lbs
DL- 23 reps 8,565

[MG75]

Sun 10-14-18am at Richmond Balance

Bw- 200.0

Comp Sq w/ wwraps and belt
305x1, 322.5x1, 340x1@8ish
295x4, 295x3- grip/ bar placement change, failed on rep 4
Was lifting at the Gym and today and it was another ladies day- this time the coaches were on hand to critique our lifts. So Cassi Neiman told me knees were a bit too forward due to the bar being a bit low which was causing me to fall forward so she moved the bar up and moved my hands in. I have lost more mass in my upper body/ upper back- yay!!!, and well I needed an adjustment.
275x4x2 sets
Felt much smoother by the last set. Feel like I can stay back on my heels and more upright allowing me to stay under the bar and really drive out of the hole. Think once I get used to this grip it should allow me to add weight to the bar!

Comp Bench w/ wwraps and belt
225x1, 235x1, 245x1@8
212.5x4x4 sets
Another great bench session, weight moved smooth and fast! Really excited here, never really thought I would be benching this kind of weight again!

Pause DL w/ belt
365x1, 385x1, 405x1@8
377.5x0, 355x0
Back was feeling very stiff and sore going into to this session- helped a friend yesterday with a flat tire on there riding lawnmower and they were in a remote location. The tire had come unseated from the rim, long story short I deadlifted that damn thing multiple times- it was an awkward lift, and I was feeling it this morning apparently. So first warmups and work ups felt like garbage, 405 felt decent surprisingly. BO sets well 377.5 made it to the knees and the back said hello, 355 did not break the floor so I called it.

Floor Press w/ wwraps
180x8, 187.5x8, 195x8@8, 187.5x8

[MG75]

Tues 10-16-18Pm

Bw- 199.0

Squat w/ chains & belt
270 + 75#x1, 285 + 75#x1, 305 + 75#x1@8
275 + 75#x3@8, 260 + 75#x3x3 sets

TNG w/ belt & wwraps
232.5x1, 242.5x1, 252.5x1@8
232.5x3@8, 222.5x3x3 sets

Incline Bench w/ wwraps
118x8, 127x8, 135x8x2 sets, both @ 7.5

Today was one those days I did not feel like training- headache, tired, etc. Glad I did though- chain squats moved better than last week. Weight actually felt light on my back. New bar and grip really allowed me to stay back on my heels and drive out of the hole. Bench continues to go-up, so excited to be pressing these weights again. Test day in about 4 weeks- cannot wait!

[MG75]

Thurs 10-18-18pm

Bw-197.6

2ct pause bench w/ wwraps
217.5x1, 227.5x1, 237,5x1 @ 8
217.5x3 @ 8.5, 207.5x3x3 sets

Comp Dl
worked up to 365 and it was glued to the floor.

Belt Squat
Could not get comfortable with the rig, worked up to 185 for a few reps.

Worst session in a while- was actually falling asleep while resting between bench sets! So damn tired, got a stupid cold and work is hard right now- framing a 16x20 deck solo. No excuses, need to get my shit together next week!

Weekly tonnage:
Sq- 12443lbs
B- 20855
DL- 1155

[MG75]

Sun 10-21-18pm
At Richmond Balance Gym
Bw-197.2

Comp squat w/ belt & wwraps
315x1, 330x1, 345x0- miss
285x4, 270x4x3 sets

Comp bench w/ belt & wwraps
230x1, 240x1, 245x1
207.5x4, 200x4x3 sets

2" Deficit DLs w/ belt
330x1, 350x1, 370x1
350x3, 330x3x3 sets

Floor Press
165x8x4 sets

Despite the miss on squats good session. Strength appears to be on a down trend again. Just going to adjust and ride this swing out. Back is feeling much better and the cold is almost gone. 4 weeks until test day!

[MG75]

Tues 10-23-18pm
In the Basement....
Bw- 195.2, new low!

Pin Squats w/ belt & wwraps
265x3, 275x3, 285x3, 275x3

TNG w/ belt & wwraps
240x2(was going for 3), 230x3, 225x3, 215x3

Incline Bench
135x8x4 sets

Good session- squat strength appears to have bounced back, bench was flat although I was pleased to hit 240 for 2 and the third rep did make it about halfway up! Happy the bw is going down, probably going to switch to maintenance when I get around 190ish and stick there for awhile.

[MG75]

Thurs 10-25-18pm
In the Basement
Bw- 195.8

2ct pause bench w/ wwraps
215x3 @ 8, 205x3x3 sets
These moved really well today! Trying out a new setup technique to help set my arch and shoulders. Really liking the feels and excited to try it out on comp bench on Sunday!

Comp DLs w/ belt & wwraps
400x1, 420x1 @ 8, 440x1 @ 9
375x4 @ 8, 355x4x3 sets
Weight moved well, top set was like warm caramel. Much better than the grindy 445 from a couple of weeks ago. Thinking I got a legit shot at pulling 455-465 in couple of weeks which would be pretty cool since my last heavy pull at Pull for Pride in June was 470 and that was pre HRT and I was 217ish so I would be over the moon to pull anything over 460.

Squat, naked, lol NO sleeves, no belt, no wwraps!
185x8x4 sets
Been forever and a day since I have any beltless squat work. These felt odd but good. And 8s, gross. Why can't we just do heavy singles!!!

[MG75]

10-28-18am
In the basement

Bw-196.2

So up early today to train- out of state funeral to go to and it was one the worst sessions I think I have had. Missed on 310 single on squats- was not even sure were to go from that. Should have been a 6 or most 7. It was not technique- just did not have the strength today. So I did some lighter weight for a couple of sets of five. Could still feel my back from last weeks comp dls so I decided to take it easy on bench. What should have been lighter sets of 5 on the bench felt heavy, although I was not setting my arch at tight or tall to take it easy on the back. Finished up with some higher rep relatively light RDLs to help loosen up and flush the back.

Good news is I have hired a coach, Liz Craven. Excited to see what she can do, obviously I need to address some volume/ loading issues and or further developmental work to strengthen the low back. She uses RTS style training so I am excited to see what protocols/ loading/ exercises she thinks will work best for me going forward. So training might be spotty this week, just not sure.

Final note, from a pain standpoint my back has been way worse. Bench was painless and squats were mostly pain free so I am really not sure it is my back this time. I would say it was mostly a strength issue which leaves me unsure....

[MG75]

10-30-18pm
In the basement

Bw- 194.6lbs, new low!

Comp Squats
295x2@6.5
315x2@Easy 8
330x2@9
315x2@8.5
315x2@9

Comp Bench
205x2@6
220x2@7.5
230x2@8.5
235x2@9
225x2@8
225x2@8.5
225x2@9

Press
85x8, 85x8(misload), 90x8x3sets

Great training session, was super pleased to hit 330x2!!! Was hoping for 240x2 on bench but it wasn't there today. Back/ si is still a bit grouchy but lifts were mostly pain free, squats felt great for the most part. Had a bit of a back/ left calf cramp on bench but otherwise everything else on bench felt good. I really needed this session after Sunday!

[MG75]

11-1-18early am
In the basement

Bw-195.2

Comp DL
365x2@7
385x2@8
405x2@9
425 miss
375 miss

3ct pause bench
180x3@6
190x3@7
200x3@8
210x3@9
200x3@8
200x3@8.5
200x3@8.5
200x3@8.5

Lat Pulldowns
8x5sets

Training was up and down today. Shorter sleep last night, out with friends for a bit on Halloween and due too schedule conflicts needed to get training in early. Back was feeling great, DL warmups felt smooth. DL RPEs are adjusted after the miss at 425. On 405 rep #1 was grindy and hitchy but oddly rep #2 was smooth as silk with great bar speed so I figured I was not mentally prepared/ and or slightly miss grooved rep #1. Nope, 425 was stapled to the floor, would not budge. Tried to get in atleast one bo set but 375 was also stapled to the floor. Bench felt real good, had to call the drop sets off due to time, not sure how much longer I could have gone with 200x3.

[MG75]

11-2-18early am, pre rooster
In the basement

Bw- 193.6

High Bar Paused Sq beltless
190x4@6
200x4@7
210x4@8
200x4@7.5
200x4@7
200x4@7.5

Close Grip Bench
175x6@6
185x6@7
195x6@8
205x6@9
185x6@7.5
185x6@8
185x6@8

Another early sesh due life scheduling issues! Played around in the past with bar position but I don't think I have truly squatted high bar until today- could really feel it in the quads, lol. Some si/low back pain on these on the first rep about 2/3s of the way down but only on the first rep. Probably my creaky old back arthritis since it is early and I have not been up and moving much yet. Usually stiff/ sore in the morning until I get moving. On both exercises had to call the drop sets earl, limited time this morning. Never really done full auto regulation before and will alot more time in future training sessions. Well gotta run, 45+ min commute to the job this morning......

[MG75]

Saturday 11-3-18am
At Richmond Balance

Bw-197.2, lets just say I have been re-feeding

DL w/o belt
285x4@6
305x4@7
325x4@8
325x4@8.5
325x4@9

Shoulder Complex
10x5 sets

Dumbbell Bulgarian split squats
16(8 each leg)x5sets

Pushups
8x5 sets
This was supposed to be done on Friday, ran out of time.

Plate Twists
8x5 sets

Ran out of time to post this yesterday but a fun session. Lots of accessory work and I can feel it this morning!

[MG75]

Tues 11-6-18Pm
In the flooded basement!

Bw-196.2

Test/mock meet week!

Comp Sq
45x5x2
110x5
165x3
220x2 + belt & wwraps
265x1
300x1@5.5ish
325x1@7.5

Comp Bench
75x5
125x3
170x1 + belt & wwraps
205x1@5?
226x1@7
180x3x3

Comp DL
170x4
265x2 + belt
335x1
375x1@5.5? + wwraps
408x1@7.5 maybe

The basement on a normal year may flood once or twice if that. This year it seems like a a few times a month! Please stop the rain!!

Anyway, trained in about 1/4- 1/2" of water today which sucked. Worked up to openers today. Squats felt good and weight moved as expected. Thinking I will up the bench opener as 102.5kg moved very fast! Back was a bit grouchy, but still managed to git in DLs, on 408 really got amped up it and moved great. Will hit the ibuprofen hard the next few days and try to take it easy. Also will micro load as close as possible to kg equivalents so squat opener will be 147.5kg, bench 105kg, and DL 185kg. Plan to test Saturday morning, will hit last w/ ups on Thurs.

[MG75]

Thurs 11-8-2018PM
In the basement

Bw- 192.4, new low!

Comp squat- worked up to 300x1

Comp bench- worked up to 210x1

Decided to not DL today- going to give the back some extra rest. Marathon in the city on Saturday and they are closing the road the gym is on so I will be testing on Sunday morning. Thinking about making pancakes for breakfast with bacon on Sunday morning! Carbs & sugar- squat fuel! Last w/ups felt blah today, was a bit tired this afternoon so I am going to catch up on sleep and take it easy the next couple of days. Also, got in my new PURPLE(got to be with an extra 5kgs, lol) lever belt! Going to break it in on Sunday!

[MG75]

Sun 11-11-18am
At Richmond Balance

Test/ mock meet day

Weighed in this morning at 194.2lbs/ 88.1kg and had a decent test session, went 7 for 9.

Squats: warmup felt great but as the weight got heavier started pulling my squats- was not happy with depth. Think they would have passed but I like to leave no doubt. Still hit a PR at this body weight.
Opener- 147.5kg/ 325lbs
Second- 155kg/ 341.5lbs
Third- 160kg/ 352.5lbs

Bench: these went about as expected, opener moved well so went with a bigger jump than planned to second, in the end it worked out. Again a PR at this bw!
Opener- 105kg/ 231.5lbs
Second- 112.5kg/ 248lbs
Third- 115kg/ 253.5, MISS

DL: light warmups felt good, last w/up and opener felt very heavy. Was planning on 202.5kg- 205kg but it was just not there today.
Opener- 185kg/ 408lbs
Second- 195kg/ 430lbs
Third- 200kg/ 441lbs, MISS

Total: 467.5kg/ 1030.7lbs

All in all was very pleased. 3 mos ago would have laughed if anybody suggested I could put these kind of numbers up but here we are. Last appointment with the endo my test levels dropped more than 30%, expecting when I go back in Dec I will be at a %50+ reduction. Going to get stronger despite the loss of test and bw!!! Not sure what the ceiling is for me but I am going to keep training! Looking at a meet in March, the goal would be to add to these numbers!

[MG75]

Wed 11-14-18am
In the basement, up at 3:45 this morning to get in my squats!!! Going to try and split up training- hard to find 2-3hrs to train!

Bw- 191.6, new low!!!

High Bar Squat w/ belt
240x5@6
255x5@7
270x5@8
270x5@8
270x5@8.5
270x5@8.5
270x5@9

Total session was around 40mins from warmups to last set. Never done much high bar work before but I am loving the feels. Depth looked much better and most importantly no pain!!!

[MG75]

Wed 11-14-18pm
In the basement

3ct Pause Bench
155x6@6.5
165x6@7.5
170x6@8
160x6@7.5
160x6@7.5
160x6@8

These were brutal- glutes, low back were shaking on the last rep. Keeping tension in your body/ arch is tough- they take forever! And front delts, tris, bis, forearms, pecs were burning.

Overhead Press
75x12@7
75x12@7.5
75x12@8
75x12@8.5
75x12@9

Upper body was smoked from 3cts so these were harder than they should have been.

[MG75]

Fri 11-16-18am
In the basement pre dawn...

Bw-191.6lbs

Comp Bench
185x5@6
195x5@7
205x5@8
195x5@7.5, misload!
205x5@8.5
205x5@9
Still carrying some soreness and fatigue from 3ct bench on Wed. And had a brain fart- coffee not fully kicked in and misloaded the bar.

Pec Flys superset with Pushups
15x5sets each

SSB work this afternoon, good session!

[MG75]

Fri 11-16-18pm
At Richmond Balance

SSB Squat
115x10@6
135x10@8
125x10@7
125x10@7
125x10@7
125x10@7.5
125x10@8
First time doing these and I am not sure on the RPE. First few reps were really easy then the quads and abs started to burn. Really like these- they felt great on my low back!

[MG75]

Sat 11-17-18am
In the basement, pre dawn

BW- 192.6

TNG Bench
155x10@6
165x10@7
175x10@8
155x10@6.5
155x10@7
155x10@7.5
155x10@7.5
155x10@7.5
155x10@8

Starting to enjoy the pre dawn workouts. It is really nice getting the training in about 45mins to an hr per sesh. This was close to daily bench volume PR and I am within 70lbs of a weekly volume PR on bench. Feeling great, DLs this afternoon at the gym on the way home from work.