Mary's Training Log
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Mary's Training Log
For those of you that follow my old Log: viewtopic.php?f=5&t=1491 I am the lifter formerly known as Marc. Thought since I was starting a new training week and I started living full time this week as my true gender I would start a new log.
Trained squats very lightly on Thursday- did 2 sets of 275x3. Started bench rehab- 135 x6x3 sets. Will train bench x6x3 three times a week and add 2.5lbs a session. Want to see if I can get primarily my left shoulder healthy and happy.
Competed today in the Pull for Pride in Richmond Va. Had a great time and met alot of strong men and women who raised a ton of money to help the homeless LGBTQ youth. Meet went fast and it was alot of fun! Went 3 for 3- opened with 430, 2nd 450, 3rd 470lbs. First time pulling on a power bar- went better than expected. Left 15-30lbs on the platform, 470 was maybe @ 8.5. Always to pull much better on the platform than in training and it was nice not having squat and bench back fatigue heading into the deadlifts. Also, weighed the lightest I have weighed since I started training this morning- 207.4lbs. Down 4lbs in the last 2 weeks. About 12lbs to go.
Squats tomorrow, will most likely repeat last week.
Trained squats very lightly on Thursday- did 2 sets of 275x3. Started bench rehab- 135 x6x3 sets. Will train bench x6x3 three times a week and add 2.5lbs a session. Want to see if I can get primarily my left shoulder healthy and happy.
Competed today in the Pull for Pride in Richmond Va. Had a great time and met alot of strong men and women who raised a ton of money to help the homeless LGBTQ youth. Meet went fast and it was alot of fun! Went 3 for 3- opened with 430, 2nd 450, 3rd 470lbs. First time pulling on a power bar- went better than expected. Left 15-30lbs on the platform, 470 was maybe @ 8.5. Always to pull much better on the platform than in training and it was nice not having squat and bench back fatigue heading into the deadlifts. Also, weighed the lightest I have weighed since I started training this morning- 207.4lbs. Down 4lbs in the last 2 weeks. About 12lbs to go.
Squats tomorrow, will most likely repeat last week.
- chromoly
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Re: Mary's Training Log
Congratulations on the full-time big change! PM me if you want access to Themyscira, although it's not a terribly active forum.
- Wilhelm
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Re: Mary's Training Log
Thanks for adding your log, Mary. +++
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Re: Mary's Training Log
Thanks Chromoly and Wilhelm!
Sun 6-17-18Pm
Bw- 207.4lbs
Comp Squat w/ belt & wwraps
307.5x1 @ 6ish
322.5x1 @ 8
275x5 @ 8
260x5 @ 7
260x5 @ 7
260x5 @ 7
260x5 @ 7.5
E1RM: 348
Warmups felt great, weight was moving well. 307.5 was not the best @6 but usually my @6 lifts are rough, @7 smooths out and the @8 usually feels great. 322.5 was supposed to be @7, was surprised but it was definitely @8. Dropped the weight a bit on the 5's and got it done. Not too worried, CNS is most likely still cooked from yesterdays deads.
Rehab Bench, TNG
137.5x6x3 sets
Sun 6-17-18Pm
Bw- 207.4lbs
Comp Squat w/ belt & wwraps
307.5x1 @ 6ish
322.5x1 @ 8
275x5 @ 8
260x5 @ 7
260x5 @ 7
260x5 @ 7
260x5 @ 7.5
E1RM: 348
Warmups felt great, weight was moving well. 307.5 was not the best @6 but usually my @6 lifts are rough, @7 smooths out and the @8 usually feels great. 322.5 was supposed to be @7, was surprised but it was definitely @8. Dropped the weight a bit on the 5's and got it done. Not too worried, CNS is most likely still cooked from yesterdays deads.
Rehab Bench, TNG
137.5x6x3 sets
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Re: Mary's Training Log
Tues 6-19-18 PM
Bw- 208.2
Rehab Bench, TNG
140x6x3 sets
Comp DL w/ belt & wwraps
395x1 @ 6- 6.5
415x1 @ 7.5
370x5 @ 8
E1RM: 456
Bw- 208.2
Rehab Bench, TNG
140x6x3 sets
Comp DL w/ belt & wwraps
395x1 @ 6- 6.5
415x1 @ 7.5
370x5 @ 8
E1RM: 456
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Re: Mary's Training Log
Thurs 6-21-18 PM
Bw- 209.6
2ct Sq
255x5 @ 7
255x5 @ 7
E1RM: 326
TNG Bench
140x6x3 sets
Bw- 209.6
2ct Sq
255x5 @ 7
255x5 @ 7
E1RM: 326
TNG Bench
140x6x3 sets
- tdood
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Re: Mary's Training Log
Good luck with the training and transition!
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Re: Mary's Training Log
Thanks tdood!
6-24-18PM
Bw-208.8
Comp Sq w/ belt & wwraps
255x8 @8
255x8 @8
255x8 @Hard 8
255x7 @7.5
255x7 @8
E1RM: 348
Squats moved fantastic! Last set was a bit sloppy, fatigue was starting to set in.
TNG Bench w/ wwraps
165x8x4 sets @ sub 6
165x8 @6ish- low back fatigue was creeping in affecting the ability to maintain a tight arch and good leg drive
Changed up programming a bit here. Going to run PTW Intermediate Program with some tweaks. For me squatting twice a week and deadlifting once a week seems to be working well from a fatigue management standpoint- back and si are very happy these days- squats and deads are pain free at the moment. So I decided to split the program ala the Kingwood Texas method- Volume day, Recovery day week 1 then Intensity day, Recovery day week 2. That keeps me squatting twice a week. Made a few other minor tweaks- like adding singles in on intensity day to gauge the intensity work rather than working up to a top set. Set things up on an 8 week block with a test week on week 9. This also closely mimics what I have been doing, just a bit more volume/ rep variety. Hopefully this will kickstart some gains.
On the weight was 206.4 on Friday, going to nudge the macros down a bit this week.
6-24-18PM
Bw-208.8
Comp Sq w/ belt & wwraps
255x8 @8
255x8 @8
255x8 @Hard 8
255x7 @7.5
255x7 @8
E1RM: 348
Squats moved fantastic! Last set was a bit sloppy, fatigue was starting to set in.
TNG Bench w/ wwraps
165x8x4 sets @ sub 6
165x8 @6ish- low back fatigue was creeping in affecting the ability to maintain a tight arch and good leg drive
Changed up programming a bit here. Going to run PTW Intermediate Program with some tweaks. For me squatting twice a week and deadlifting once a week seems to be working well from a fatigue management standpoint- back and si are very happy these days- squats and deads are pain free at the moment. So I decided to split the program ala the Kingwood Texas method- Volume day, Recovery day week 1 then Intensity day, Recovery day week 2. That keeps me squatting twice a week. Made a few other minor tweaks- like adding singles in on intensity day to gauge the intensity work rather than working up to a top set. Set things up on an 8 week block with a test week on week 9. This also closely mimics what I have been doing, just a bit more volume/ rep variety. Hopefully this will kickstart some gains.
On the weight was 206.4 on Friday, going to nudge the macros down a bit this week.
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Re: Mary's Training Log
Tues 6-26-18PM
Bw- 209.6, been up a bit this week. Going to add in some steady state cardio probably. Started hormones today so I know my metabolism is going to slow down, will have to keep a close eye on the macros.
Comp Bench w/ wwraps & belt
190x3x4 sets, all @ sub 6
Deadlift w/ belt & hooks, pulled DOH
325x8 @7
325x8 @7
325x8 @7.5ish
325x7 @Hard 7
E1RM: 359
These felt good and moved well. First 10,000+ lb dl day in a long time.
Bw- 209.6, been up a bit this week. Going to add in some steady state cardio probably. Started hormones today so I know my metabolism is going to slow down, will have to keep a close eye on the macros.
Comp Bench w/ wwraps & belt
190x3x4 sets, all @ sub 6
Deadlift w/ belt & hooks, pulled DOH
325x8 @7
325x8 @7
325x8 @7.5ish
325x7 @Hard 7
E1RM: 359
These felt good and moved well. First 10,000+ lb dl day in a long time.
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Re: Mary's Training Log
Thurs 6-28-18Pm
Bw-208.6
2ct Pause Sq w/ belt and wwraps
265x4 @7
265x4 @7
265x4 @7.25
2ct Pause Bench w/ belt and wwraps
175x4x3 sets
TNG CG Bench
165x7x3 sets
Bw-208.6
2ct Pause Sq w/ belt and wwraps
265x4 @7
265x4 @7
265x4 @7.25
2ct Pause Bench w/ belt and wwraps
175x4x3 sets
TNG CG Bench
165x7x3 sets
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Re: Mary's Training Log
Sun 7-1-18Pm
Bw- 207.6
Comp squat w/ belt & wwraps
325x1 @7.5- misload here, RX was 315 @7
295x4 @Easy 8
280x4 @Easy 7
280x4 @7
E1RM: 357
Squats went well today. Nice jump in the E1RM from last week and the extra 10lbs on the bar almost didn't matter on the top single. Starting to get confidant again, so nice squatting pain free!
Comp bench w/ belt & wwraps
195x4 @maybe 5-5.5
185x4
185x4
Shoulder is feeling better, going to continue to slowly increase the weight on the bar.
Bw- 207.6
Comp squat w/ belt & wwraps
325x1 @7.5- misload here, RX was 315 @7
295x4 @Easy 8
280x4 @Easy 7
280x4 @7
E1RM: 357
Squats went well today. Nice jump in the E1RM from last week and the extra 10lbs on the bar almost didn't matter on the top single. Starting to get confidant again, so nice squatting pain free!
Comp bench w/ belt & wwraps
195x4 @maybe 5-5.5
185x4
185x4
Shoulder is feeling better, going to continue to slowly increase the weight on the bar.
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Re: Mary's Training Log
Tues 7-3-18Pm
Bw- 206.6
TNG bench w/ wwraps
170x7x3 sets
Comp DL w/ belt & wwraps
385x4 @Easy 8
365x4 @6.5
E1RM: 464
Bw- 206.6
TNG bench w/ wwraps
170x7x3 sets
Comp DL w/ belt & wwraps
385x4 @Easy 8
365x4 @6.5
E1RM: 464
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Re: Mary's Training Log
Thurs 7-5-18Pm
Bw- 207
2ct pause squat w/ belt & wwraps
275x3@Easy 7
275x3@7
275x3@7
E1RM: 332
Excited about how squats are feeling these days!
2ct pause bench w/ wwraps
180x3x3 sets
CG bench TNG
170x6x3 sets
Bw- 207
2ct pause squat w/ belt & wwraps
275x3@Easy 7
275x3@7
275x3@7
E1RM: 332
Excited about how squats are feeling these days!
2ct pause bench w/ wwraps
180x3x3 sets
CG bench TNG
170x6x3 sets
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Re: Mary's Training Log
Sun 7-8-18pm
Bw-208
Comp squat w/ belt & wwraps
280x6@7.5
280x6@Easy 8
280x6@Easy 8
280x6@8
280x6@8
E1RM:364
Squats are really moving well-E1RM is up 16lbs in 3weeks! Took a video and was going to post but accidentally deleted it, all 6 reps looked strong and form was looking good. Test week in about 8wks- super excited!
TNG Bench w/ wwraps
180x6x5 sets
Bench rehab is also going well- shoulders seem to be happier!
Bw-208
Comp squat w/ belt & wwraps
280x6@7.5
280x6@Easy 8
280x6@Easy 8
280x6@8
280x6@8
E1RM:364
Squats are really moving well-E1RM is up 16lbs in 3weeks! Took a video and was going to post but accidentally deleted it, all 6 reps looked strong and form was looking good. Test week in about 8wks- super excited!
TNG Bench w/ wwraps
180x6x5 sets
Bench rehab is also going well- shoulders seem to be happier!
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Re: Mary's Training Log
Tues 7-10-18pm
Bw- 206.4
Comp bench w/ wwraps & belt
200x3@6ish
200x3@6.5
200x3@6.5
E1RM: 245
This surprised me- felt very heavy.
Deadlift w/ belt & hooks
355x6@Easy 8
355x6@8
355x5@8
355x4@Hard 8
E1RM: 457
Surprise here as well, felt very heavy. 355x6 was supposed to be @7. Session went well, not sure if this is an off day or the hormones kicking in.
Bw- 206.4
Comp bench w/ wwraps & belt
200x3@6ish
200x3@6.5
200x3@6.5
E1RM: 245
This surprised me- felt very heavy.
Deadlift w/ belt & hooks
355x6@Easy 8
355x6@8
355x5@8
355x4@Hard 8
E1RM: 457
Surprise here as well, felt very heavy. 355x6 was supposed to be @7. Session went well, not sure if this is an off day or the hormones kicking in.
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Re: Mary's Training Log
Thurs 7-12-18pm
Bw- 205.8
2ct pause squat w/ belt & wwraps
270x4@8
260x4@7
260x4@Hard 7
E1RM: 323
270x4 was supposed to be @7, moved well and felt good.
2ct pause bench w/ wwraps
185x4@7.5
180x4@7
180x4@7
E1RM: 225
CG bench TNG w/ wwraps
165x7@Hard 7
170x7@Easy 8
170x7@Easy 8
E1RM: 227
Looks like a trend is developing, strength is down about 3-5% on squat and dls, and probably 5%+ on bench. Will see if this trend continues on Sunday, looks like the hormones are doing there job.
Bw- 205.8
2ct pause squat w/ belt & wwraps
270x4@8
260x4@7
260x4@Hard 7
E1RM: 323
270x4 was supposed to be @7, moved well and felt good.
2ct pause bench w/ wwraps
185x4@7.5
180x4@7
180x4@7
E1RM: 225
CG bench TNG w/ wwraps
165x7@Hard 7
170x7@Easy 8
170x7@Easy 8
E1RM: 227
Looks like a trend is developing, strength is down about 3-5% on squat and dls, and probably 5%+ on bench. Will see if this trend continues on Sunday, looks like the hormones are doing there job.
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Re: Mary's Training Log
Sun 7-15-18pm
Bw- 206.4
Comp Squat w/ wwraps & belt
310x1@Easy 7
325x1@Easy 8
302.5@Easy 9
280x4@7.5
280x4@7.5
E1RM: 357
Adjusted down based on last weeks performance. Almost spot on- weight felt good and moved well.
Comp Bench w/ wwraps & belt
215x1@6.5
225x1@7.5
210x4@8.5
195x4@7
195x4@7
E1RM: 247
This outperformed expectations slightly based on last week.
Bw- 206.4
Comp Squat w/ wwraps & belt
310x1@Easy 7
325x1@Easy 8
302.5@Easy 9
280x4@7.5
280x4@7.5
E1RM: 357
Adjusted down based on last weeks performance. Almost spot on- weight felt good and moved well.
Comp Bench w/ wwraps & belt
215x1@6.5
225x1@7.5
210x4@8.5
195x4@7
195x4@7
E1RM: 247
This outperformed expectations slightly based on last week.
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Re: Mary's Training Log
Tues 7-17-18pm
Bw- 206.8
TNG Bench w/ wwraps
195x6@8
195x6@8
195x6@Hard 8
E1RM: 249
Weight felt heavy but moved ok. Left hamstring cramped up on the first set and kept trying to flare up on subsequent sets.
Comp DL w/ belt & wwraps
410x1@6.5
395x4@8.5
365x4@7ish
E1RM: 466
Great dl day- nice E1RM jump from last week. Weight moved fast and felt light.
Bw- 206.8
TNG Bench w/ wwraps
195x6@8
195x6@8
195x6@Hard 8
E1RM: 249
Weight felt heavy but moved ok. Left hamstring cramped up on the first set and kept trying to flare up on subsequent sets.
Comp DL w/ belt & wwraps
410x1@6.5
395x4@8.5
365x4@7ish
E1RM: 466
Great dl day- nice E1RM jump from last week. Weight moved fast and felt light.
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Re: Mary's Training Log
Thurs 7-19-18pm
Bw-205.6
2ct pause sq w/ belt & wwraps
272.5x3@7.5
265x3@7
265x3@7
E1RM: 320
Overshot a bit, strength was down a bit today.
2ct pause b w/ wwraps
190x3@7
190x3@7
190x3@7
E1RM: 227
Close Grip bench, TNG w/ wwraps
185x5@8
185x5@8
185x5@8
E1RM: 229
Bw-205.6
2ct pause sq w/ belt & wwraps
272.5x3@7.5
265x3@7
265x3@7
E1RM: 320
Overshot a bit, strength was down a bit today.
2ct pause b w/ wwraps
190x3@7
190x3@7
190x3@7
E1RM: 227
Close Grip bench, TNG w/ wwraps
185x5@8
185x5@8
185x5@8
E1RM: 229
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Re: Mary's Training Log
Sun 7-22-18pm
Bw- 206.6
Comp Squat w/ belt & wwraps
290x5@8
290x5@8
290x5@Hard 8
290x4@8.5, got forward on rep 3 and up on my toes made rep 4 harder than it should have been
290x4@8
E1RM: 358
Great squat day- RX was 287.5x5. The heaviest set of 5 I have done this year since March when I hit 315x5@9. Pretty confidant I am squatting deeper now as well. Also weighed about 218 then so 12 or so pounds less and close to the same strength level- a good sign!
TNG Bench w/ wwraps
203x5@8
203x5@8
203x5@8
203x5@8
203x5@Hard 8
E1RM: 251
As usual weight felt heavy but moved ok. Weight felt better as sets progressed.
Bw- 206.6
Comp Squat w/ belt & wwraps
290x5@8
290x5@8
290x5@Hard 8
290x4@8.5, got forward on rep 3 and up on my toes made rep 4 harder than it should have been
290x4@8
E1RM: 358
Great squat day- RX was 287.5x5. The heaviest set of 5 I have done this year since March when I hit 315x5@9. Pretty confidant I am squatting deeper now as well. Also weighed about 218 then so 12 or so pounds less and close to the same strength level- a good sign!
TNG Bench w/ wwraps
203x5@8
203x5@8
203x5@8
203x5@8
203x5@Hard 8
E1RM: 251
As usual weight felt heavy but moved ok. Weight felt better as sets progressed.