Mary's Training Log

[MG75]

Wed 1-25-23 3:55am
b3w1d2

bw-191.8

cs w/ reverse bands
bw x 15
40kg x 5
60 x 5
80 x 3
97.5 x 2
115 x 1
132.5 x 1
145kg x 1 @ 6.5-7
137.5kg x 2 @ 6-6.5
130kg x 2 @ 5ish
130kg x 2 @ 5ish
4mins rest. First time doing these and they felt really great. Set the band tension to about zero at the top. 145kg felt so damn heavy but moved like butter lol. Heaviest weight on my back in a year and half. Pretty excited about these, will probably jump 7.5kg next week. Target is rpe 8 on top single.

cs 0-1-0
95kg x 5
95kg x 5 @ 5
3mins rest

belt sq
75kg x 6
70kg x 8 x 8, x 8 @ 6
2mins rest

sumo dl from 3.5" blocks
70kg x 5
100 x 3
120 x 2
140 x 1
155 x 1
170kg x 1 @ 6.5
160kg x 2 @ 6
4mins rest. These felt pretty groovy! Goal was rpe 7 so an undershoot. If the warmups are feeling good next week going to jump 10kg to 180kg. Pretty excited, I can smell a 400lb + pull brewing on meet day!

45* hyper
bw + 10kg x 10, x 10, x 10
1min rest

I love overload work and peaking blocks. Less than 5 weeks out!!!

[MG75]

Thurs 1-26-23 3:50am
b3w1d3

bw-189.8

cb w/slingshot
20kg x 15
40 x 5
55 x 5
65 x 3
75 x 2
85 x 1
95 x 1
102.5kg x 1 @ 7
97.5kg x 2 @ 7
92.5kg x 2 @ 5.5
87.5kg x 3 @ 5
87.5kg x 3 @ 5
3mins rest. These felt better but was struggling with focus. Hoping these can pull my bench out of this little slump.

db bench neutral grip
65lbs x 6
60lbs x 8, x 8, x 8 @ 8.5
2mins rest

db side lateral raise
15lbs x 8, x 8, x 8 @ 7
1min rest

db overhead tri ext
40lbs x 8, x 8, x 8 @ 6.5
1min rest

[MG75]

Fri 1-27-23 4:25am
b3w1d4

bw-189.9

feet up bench 0-1-0
20kg x 15
30 x 5
40 x 5
50 x 3
60 x 3
68kg x 6 @ 6
61kg x 8 @ 5ish
61kg x 8 @ 5.5
2min rest. These actually felt pretty good!

db seal row neutral grip
65lbs x 6
60lbs x 8, x 8, x 8 @ 6.5
2mins rest

wide grip lat pulldown
110lbs x 8, x 8, x 8, x 8 @ 7
1min rest

[MG75]

Sun 1-29-23 6:55am
b3w1d5

bw-189.1

cs
bw x 15
40kg x 5
65 x 5
85 x 3
105 x 1
120 x 1
132.5kg x 1 @ 7
125kg x 2 @ 6.5
115kg x 3 @ 5.5
115kg x 3 @ 5.5
4mins rest. These felt ok.

cb
20kg x 15
40kg x 5
55 x 5
65 x 3
75 x 2
82.5 x 1
90kg x 1 @ 7
82.5kg x 3 @ 6.5
75kg x 4 @ 5.5
70kg x 4
70kg x 4
70kg x 4
70kg x 4
3mins rest. These felt better, especially the last sets of 4.

cd
70kg x 5
100 x 3
122.5 x 2
140 x 1
152.5 x 1
162.5kg x 1 @ 7
155kg x 2 @ 6.5
145kg x 3 @ 5.5
145kg x 3 @ 5.5
127.5kg x 6 @ 5
5mins rest. These felt heavy but bar speed looked good.

so so session. Due to some unexpected work scheduling I came into this session on an empty stomach and only 5 hrs sleep. Considering that it went okish.

[MG75]

wed 2-1-23 4:55am
b3w2d3

bw-189.7

cs, reverse band w/ red mini bands
bw x 15
40kg x 5
65 x 5
85 x 3
105 x 2
125 x 1
140 x 1
152.5kg x 1 @ 8.5-9
142.5kg x 2 @ 7.5-8
135kg x 2 @ 6.5
135kg x 2 @ 6.5
5mins rest. The top couple of sets felt sooooo heavy lol. Video looked good so were the feels lying?

cs, 0-1-0
100kg x 5 @ 6ish
100kg x 5 @ 6
4mins rest

belt squat
82.5kg x 6
75kg x 8, x 8, x 8 @ 7.5
2mins rest

sumo dl(cd) from 3" blocks
70kg x 5
100 x 3
125 x 2
145 x 1
162.5 x 1
177.5kg x 1 @ 7.5
165kg x 2 @ 6.5
5mins rest. Was so sore after Sundays session for some reason. My glutes, spinal erectors(especially in the mid to upper back area), and lats were hurting. Also was feeling it in my hammies and hips too. Whoever the jackass is that said sumo dls don't work the posterior chain is a) an idiot or b) has asgardian genetics and a perfectly upright stance. Us mere mortals feel that shit, ok lol. Anyway was a bit cautious in loading but I didn't really need to be, these flat flew.

45* hypers
bw + 15kg x 10, x 10
1min rest

Pretty decent session overall. Dls are really feeling good, can't wait to see if that carryovers into this Sundays sesh.

[MG75]

Thurs 2-2-23 3:25 am
b3w2d3

bw-189.5

cb w/ slingshot
20kg x 15
40 x 5
60 x 5
75 x 3
85 x 2
92.5 x 1
100 x 1
107.5kg x 1 @ 8
100kg x 2 @ 7
95kg x 2 @ 6
90kg x 3 @ 5.5
90kg x 3 @ 6
90kg x 3 @ 6
4mins rest. Slingshot work is always so much fun!

neutral grip db bench
70lbs x 6 @ 10
62.6lbs x 8 @ 9, x 7 @ 9, x 6 @ 8.5
2mins rest. These were surprisingly difficult. Up only slightly from last week too.

db side lateral raise
20lbs x 8, x 8, x 8 @ 10, x6 @ 10
1min rest. These were also more difficult than anticipated, guess that's the trend today.

db overhead tri ext
45lbs x 8, x 8 @ 7.5
1min rest

[MG75]

Fri 2-3-23 4:05am
b3w2d4

bw-189.5lbs

feet up bench 0-1-0
20kg x 15
30 x 5
45 x 5
55 x 3
65 x 3
70kg x 6 @ 6.5
62.5kg x 8 @ 5.5
62.5kg x 8 @ 6
3mins rest. 8s paused sucks lol

db seal row
72.5lbs x 6
65lbs x 8, x 8, x 8, x 8 @ 6.5
2mins rest

wide grip lat pulldown
120lbs x 8, x 8, x 8 @ 8, x 8 @ 9
2mins rest

Nice quick session. Pretty tires, been a rough week work wise.

[MG75]

Sun 2-5-23 4:35am
b3w2d5

bw-188.7lbs Finished up a little mini cut to make the water cut to 84kgs pretty easy. Just 3 weeks out to nats!

cs
bw x 15
40kg x 5
60 x 5
80 x 3
100 x 2
112.5 x 1
125 x 1
137.5kg x 1 @ 7.5
130kg x 2 @ 7
120kg x 3 @ 6
120kg x 3 @ 6
5mins rest. These felt pretty good!

cb
20kg x 15
40 x 5
55 x 5
65 x 3
75 x 2
82.5 x 1
90 x 1
95kg x 1 @ 8.5
85kg x 3 @ 7.5
77.5kg x 4 @ 6
77.5kg x 4 @ 5.5
77.5kg x 4 @ 5.5
77.5kg x 4 @ 6
77.5kg x 4 @ 6
4mins rest. These are still meh, e1rm is stuck atm. At least its not going down lol

cd
70kg x 5
100 x 3
120 x 2
140 x 1
155 x 1
170kg x 1 @ miss
170kg x 1 @ 8.5(probably an 8 without the miss)
160kg x 2 @ 7
147.5kg x 3 @ 5.5
147.5kg x 3 @ 6
130kg x 6 @ 5
6mins rest. So I got in my head on the first pull at 170kg and let fear and doubt takeover. Been struggling mentally at times since my last injury but I literally reset and pulled it gain successfully like seconds later. I got mad at myself cause 155kg flat flew. It really wasn't a strength issue. Nice confidence boost and the rest of the sets went awesome with rpes on point.

db split sq
20lbs x 8(each leg) x 2 sets
1min rest. Sometimes I forget to include these but they are getting better, less pain and easier. Left foot in general seems to be doing better as well.


Also, this was a long session, almost 3 hrs. Peaking blocks are so damn time consuming. And I hit a calories burned pr. Not sure how accurate it is the ol fit bit said just over 1300 cals burned. Previous high was just over a 1000.

[MG75]

Tues 2-7-23 3:55am
b3w3d1

bw- 190.1

cb
20kg x 15
40 x 5
55 x 3
65 x 3
72.5 x 2
77.5kg x 2
82.5kg x 2 @ 6ish
87.5kg x 2 @ 7.5
77.5kg x 2 @ 5ish
3mins rest. Still meh.

db bench row
85lbs x 6 @ 7.5
77.5lbs x 8, x 8 @ 7.5
2mins rest. Can't believe I am up to 85lbs on these. Neat.

hammer curl
35lbs x 8 @ 8

ab wheel
bw x 8

[MG75]

Weds 2-8-23 3:35am
b3w3d2

bw-190.8

cs, reverse band w/ red mini bands
bw x 15
40kg x 5
65 x 5
85 x 3
105 x 2
120 x 1
135 x 1
147.5 x 1
155kg x 1 @ 9
145kg x 2 @ 8.5
137.5kg x 2 @ 7.5
137.5kg x 2 @ 7
6mins rest. These felt really good:)

cs, 0-1-0
102.5kg x 5 @ 6
102.5kg x 5 @ 6.5(had to poop lol)
4mins rest.

belt sq
85kg x 6 @ 6.5
77.5kg x 8
77.5kg x 8 @ 7
2mins rest.

cd, from 3" blocks
70kg x 5
100 x 3
125 x 2
145 x 1
160 x 1
175 x 1
190 x 1 @ 8.5
180 x 2 @ 7.5
6mins rest. These felt amazing!!!

45* hyper
bw + 20kg x 10
1st time using a 20kg plate!

What a session! What a rush. Its been an age, well over two years since I pulled 190kg from anything and it flat flew. Honestly maybe one of the easiest pulls with that weight I can remember. Most importantly back, hips, and glutes are feeling super. So excited, if I can keep this momentum up through the meet the chase for 200kg is on again. Maybe before I hit 50 lol.

And it was so cool to walk out and squat 155kg. Only the second time I have ever had that much on my back since I started hrt in 2018. Maybe I can start a run for x2 bw squat. That's been on the to do list for awhile and something I have never done, ever. Been really close before hrt but squat is definitely my weakest lift so it would be nice if I can make this milestone.

[MG75]

Thurs 2-9-23 3:50am
b3w3d3

bw- 189.7

bench, 0-1-0 w/ slingshot
20kg x 15
40 x 5
60 x 5
75 x 3
85 x 2 + slingshot
95 x 1
102.5 x 1
110kg x 1 @ 8.5
102.5kg x 2 @ 8ish
97.5kg x 2 @ 7
95kg x 3 @ 7
95kg x 3 @ 7
95kg x 3 @ 7.5
4mins rest. Really fun to see the blues and reds on the bar. Slingshot is the best!

neutral grip db bench
67.5kg x 6 @ 9.5
57.5kg x 8 @ 8
57.5kg x 8 @ 8.5
2mins rest. The slingshot kicked my ass, had to take some weight off and still these were pretty hard.

db side lateral raise
20lbs x 8 @ 9
20lbs x 7 @ 9.5
1min rest. Shoulders were done lol.

db overhead tri ext
50lbs x 8 @ 8

[MG75]

Fri 2-10-23 4:05am
b3w3d4

bw- 190.5

feet up bench
20kg x 15
30 x 5
40 x 5
50 x 5
60 x 5
70kg x 6 @ 7
62.5kg x 8 @ 6
62.5kg x 8 @ 6.5
3mins rest

seal db row
77.5lbs x 6 @ 9
72.5lbs x 8 @ 8.5
72.5lbs x 8 @ 10
2mins rest

wide grip lat pulldown
120lbs x 8, x 8 @ 8, x 8 @ 9
2mins rest

[MG75]

Sun 2-12-23 4:35am
b3w3d5

bw-189.4

cs
bw x 15
40kg x 5
65 x 5
85 x 3
105 x 2
122.5 x 1 (lw)
135 x 1 (opener)
142.5kg x 1 @ 8 (2nd)
135kg x 2 @ 7.5
125kg x 3 @ 6.5
125kg x 3 @ 6.5
5mins rest. Plan was to practice meet weight progression and hit a heavy opener/ light 2nd attempt. Was really happy with how these felt and moved. Depth was convincing and form was dialed in.

cb
20kg x 15
40 x 5
55 x 5
65 x 3
75 x 2
85 x 1 (lw)
92.5 x 1 (opener)
97.5kg x 1 @ 8.5
87.5kg x 3 @ 7.5
80kg x 4 @ 6
80kg x 4 @ 6.5
80kg x 4 @ 7
80kg x 4 @ 7
80kg x 4 @ 7.5
4mins rest. Same plan as with squats. Got in my head a bit with 97.5kg on my set up and help the bar to long before starting and my but came up. Otherwise happy with these.

cd
70kg x 5
100 x 3
120 x 2
135 x 1
150 x 1 (lw)
165 x 1 (opener)
175kg x 1 @ 8
165kg x 2 @ 7.5
152.5kg x 3 @ 6
137.5kg x 5 @ 5
5mins rest. Same plan as with other lifts. These moved awesome!

db split sq
25lbs x 8(each leg)

Felt like I had been run over by a truck after this one. Almost 3 hrs again. Looking forward to the taper next week!