Mary's Training Log

[Sirimiti]

Thank you for the pretty detailed answers. I wasn't expecting much more than a sentence or two.

Resetting your benchmark weights is something that never occurred to me. It makes so much sense though. I suppose the hormones and weight changes must wreak havoc with trying to plan a program based on percentages. RPE seems applicable.

[MG75]

Lol, sorry about the novel! Never really used percentages much, starting using RPEs early on and made good gains so I stuck with it.

Tues 9-4-18pm, back in the basement dungeon today.

Bw- 202.8, still paying for the sins of the weekend here!

Pin Bench w/ wwraps
185x2@sub 6
195x2@6.5ish
200x2@7
200x2@7
Nice jump in er1m here today, weight moved really well!

DL w/ belt & hooks
320x6@6ish
335x6@Easy 7- getting in the groove!
355x6@8
Went over prescribed here as well, great training day!

[MG75]

Thurs 9-6-18pm

Bw- 201.8

Comp Sq w/ wwraps and belt
245x5@6
255x5@7
265x5@8
255x5@7
Had back fatigue and some doms in my glutes, hamstrings, erectors, and traps from the deadlifts. Had planned for bit more weight but stuck with the RPEs and adjusted down.

Close Grip bench w/ wwraps
160x5@6
167.5x5@6.5
180x5@8
170x5@7
170x5@7
Went over target weights today- good bench session!

[MG75]

Sun 9-9-18am

Bw- 203.6, ate a few extra calories a couple of days ago. In the past I could do that- apparently my metabolism has changed!

Low Stress, wk 1

Comp Sq w/ belt & wwraps
245x5@6
257.5x5@7
270x5@8
These felt good today- mice little jump e1rm from Thurs session!

Comp B w/ belt & wwraps
185x5@6
192.5x5@7
200x5@8
Bench is actually moving up- pretty excited here! Went over prescribed a bit today as well!

4" Block Pulls DOH w/ belt & hooks
305x8@6
320x8@7
335x8@8
I could really feel my glutes and hamstrings on these- going to be sore tomorrow!

Decided to move back into a higher frequency/ higher volume training full body three days a week. This is basically the the set & rep scheme for the 12wk strength template on a 3 day 5 slot bench, 3 slot squat, and 2 slot DL setup. Also modified the exercise selection a bit as well lowered the volume and intensity the first week or two to get me used to the increased frequency and volume. The last few months have been tough, lots of life stress. Also been dealing with a cranky low back but I am optimistic that I have all that sorted!

[MG75]

Tues 9-11-18PM

May we never forget....

Bw- 201.8

Low Stress, wk1d2

2ct Pause Sq w/ belt & wwraps
230x4@6
242.5x4@7
255x4@8

TNG bench w/ belt & wwraps
195x4@6
202.5x4@7
210x4@8

Overhead Press w/ belt & wwraps
90x8@6
95x8@7
100x8@8
Been an age since I have done any presses, shoulders were feeling grouchy with these. Lots of rust here and some significant strength loss.


Good training day, bench is definitely moving up!

[MG75]

Thurs 9-13-18pm

Bw-200.6, so damn close to dropping below 200!

Close Grip Bench w/ wwraps
175x4@6
182.5x4@7
190x4@8

Comp DL w/ belt
335x5@6
350x5@7
365x5@8

Barbell Lunges
85x8
90x8
95x8
Not really using RPEs on these- been awhile since I have done these, will just add weight next week.

Dumbbell Bench
25x8
35x8
45x8
Never done these before so no RPEs here either. Just trying to learn the movement pattern.

[MG75]

Sat 9-15-18am to pm

Trained at Richmond Balance today, my Sunday training partner had other plans for Sunday this week.

Bw- 200.2, was 200.0 yesterday, I swear it is having a game with me!!!

Comp Squat w/ belt & wwraps
285x1, 300x1, 310x1@8
247.5x5x4 sets

Comp Bench w/ belt & wwraps
210x1, 220x1, 230x1@8
185x5x4 sets

4" Block Pulls w/ belt & hooks
275x8, 300x8, 315x8@8, 275x8

Good training session, was still carrying alot of soreness and back fatigue from Thursdays sess- glutes were particularly painful. Squats felt great despite this, was hoping to get closer to 315 but was happy with the way 310 moved. Was very excited with bench- 230 moved well. Had to adjust the weight down a bit the block pulls, was really feeling the doms and fatigue at this point in the training session. Post training went to lunch and standing up was painful, glutes are and legs are very sore!

[MG75]

Tues 9-18-18pm

Bw-200.0

2ct Pause Squat w/ belt & wwraps
235x4, 247.5x4, 260x4@8
230x4x2 sets

Slingshot Bench w/ wwraps
210x4, 225x4, 240x4@7.5
225x4x2 sets

Press w/ belt & wwraps
92x8, 97x8, 102x8@8, 90x8

Training went well today- was really pleased with the slingshot work. I have always enjoyed benching with the slingshot, very fun and satisfying. Squats went well and presses felt better than last week. Great session!

[Wilhelm]

Nice work here, @MG75. \o/

I'm hovering around 200lbs as well.
Recently mildly cut back calories to keep things in hand for my November meet.
Deadlifted shirtless a little while ago, saw the recording, and was all "I don't need all of that"

Good success to you in all your training.

[MG75]

Thanks @Wilhelm

I stop in your log when I can, been really busy lately, looks like your training is going well too!

Yes, since I am losing weight so slowly it can be frustrating- at the 200ish plateau now. But I track my weight and macros in a spread sheet and when you look at the last 14 days( 2 wks ago was at 202ish) vs now I am down about 2lbs so things are headed in the right direction. Only about 15 to go, geez another 6mos of dieting lol!!

9-20-18pm

Bw- 200.4

Close Grip Bench w/ wwraps
177.5x4, 185x4, 192.5x4@7.5
175x4x2 sets

Comp DL w/ belt
375x1, 400x1, 420x1@8
330x5x4 sets DOH w/ hooks

Barbell Lunges
90x8, 100x8, 110x8, 95x8

Dumbell Bench
40x8, 45x8, 50x8, 40x8

Good session! Was pleased to pull 420- heaviest single in quite a while. Decided to use hooks and DOH with the DL volume work- with mixed grip I have a slight rotation in my spine. With one rep it isn't really an issue but I do notice it when I do lots of volume. So I am trying the hooks to see if this helps. BO dl work felt great and moved very fast.

[MG75]

Sun 9-23-18am

Bw- 199.8 YAY, finally broke through the elusive 200lb barrier!!!

Comp Sq w/ belt and wwraps
290x1, 305x1, 320x1, 335x1@8
270x5x5 sets
Well been waiting for about 2 mos for my new knee sleeves to come in, Titan Yellow Jackets. I ordered directly from Titan hence the long wait. It appears to worth the wait. Been squatting in el cheapie lifting large sleeves from Amazon, these are my first Comp sleeves and boy did they feel great!!! Epic squat session, +25lbs on top single, + 27lbs on E1RM from last week- wow!


Comp Bench w/ belt and wwraps
215x1, 225x1, 235x1@8
185x5x5 sets

Block Pulls w/ belt & hooks
275x10, 290x10, 305x10@8
290x10x2 sets, last set @9- these kicked my butt, was beyond exhausted here- long session!

[MG75]

Tues 9-25-18PM

Bw-200.6

2ct Pause Sq w/ belt & wwraps
237.5x4, 252.5x4, 267.5x4@7.5
255x4x3 sets
Squats are definitely moving up- nice jump here in E1RM.

Slingshot Bench w/ wwraps
225x4, 237.5x4, 247.5x4@8ish
235x4x3 sets
Nice jump here as well!

Press w/ belt & wwraps
88x10, 95x10, 100x10@8
95x10@8.5
90x10@9.5
Fatigue built up quick on these today.

Good session, really exciting to see my lifts moving up despite being down 20ish pounds and 20%+ less testosterone(thanks goodness!!!, lol). Really focused and fired up on training. Been a long time since I have felt this healthy and motivated!

[MG75]

Thurs 9-27-18Pm

Bw-201.2

Close Grip Bench w/ wwraps
182.5x4, 192.5x4, 200x4 @ 8
192.5x4x3 sets
Went over prescribed here today, bench continues to move up!

Comp DL w/ belt & wwraps
395x1, 415x1, 435x1 @ 8
345x5x5 sets

Awesome DL day- weight moved fast and felt good!!! 10lbs over prescribed here, this has been a great week!!!

Barbell Lunges
90x10, 100x10, 110x10, 100x10x2 sets

Dumbell Bench
40x10, 45x10, 50x10, 45x10x2 sets

Weekly Tonnage and reps:
Squat- 103reps, 18,890lbs
Bench- 176reps, 22,500lbs
DL- 73reps, 22,640lbs

Been probably a year since I run these kind of volumes- so far feeling great. Motivation to train is high and recovery seems good. Going to test my maxes on Nov17th- local gym I just joined is having a test your max day. Super excited to see what kind of numbers I can put up!!!

[Wilhelm]

Strong stuff, @MG75!

[MG75]

Thanks @Wilhelm!

Sunday 9-30-18 Late Morning... at Richmond Balance

Bw- 203

Comp Sq w/ belt & wwraps
305x1, 322.5x1, 340x1 @ 8
280x5x4 sets

Comp Bench w/ belt & wwraps
220x1, 230x1, 240x1 @ 8
195x5x4 sets

Block Pulls w/ belt and hooks
290x10, 305x10, 320x10 @ 9, 305x10

Good session, squats and bench continue to move up nicely!

[MG75]

Tues 10-2-18Pm, early evening

Bw- 201.3, despite macros remaining around 2400cals a day weight is either up slightly or flat, Guess I am either gaining boobs or muscle, lol! Whichever is great....maybe both!!!

Pause Squats w/ belt and wwraps
257.5x4, 272.5x4, 290x4@9
275x4x2 sets
Another solid squat day, 7.5lbs over planned, nice jump in E1RM! Pretty excited to squatting these numbers again!

Slingshot w/ belt and wwraps
235x4, 250x4, 260x4@9
245x4x2 sets
Great slingshot session, last of the slingshot work this block, very sad indeed!

Overhead Press
95x10, 100x10, 105x10@9, 100x10
Presses were good, less fatigue build up compared to last week.

[MG75]

Thurs 10-4-18PM

Bw- 200.0lbs, whatever

CG Bench w/ wwraps
195x4, 202.5x4, 210x4@8.5
205x4x2 sets
CGs felt great and the bar moved well!

Comp DL w/ belt and wwraps
400x1, 422.5x1, 445x@9-9.5ish
350x0, miss, glued to the floor
315x5x4 sets with hooks, DOH
Bad DL session, w ups and 400x1 felt awesome, super smooth. Got distracted on 2nd single so I thought maybe it was ok to go up in weight, nope. Overshot, was a grindy rep, and form was awful. Dropped the weight on the bo work and well that was glued to floor, So I dropped it down a bit more and got the work done.

Barbel lunges
100x10, 110x10, 120x10, 110x10

Dumbell Bench
45x10, 50x10, 55x10, 50x10

Weekly Tonnage and reps:
Squat- 83 reps, 16,448lbs
Bench- 143 reps, 19,600lbs
DL- 63 reps, 19,768lbs

[MG75]

10-7-18am at Richmond Balance

Bw- 199.0, just maybe I have broken the 200lb barrier. 3rd day in a row that I have been below 200 and this is a new low. Macros at starvation levels- or rather it seems like it lol, always HUNGRY!

Comp Squat
277.5x4, 292.5x4, 307.5x4@8ish
Squats were a bit grindy and slow today. 8 was in the context of rep 6 would have been an ugly all out max attempt, with a gun to my head, lol!

Comp Bench
197.5x4, 207.5x4, 220x4@8
Despite hitting the rack on rep 4 these were all solid sets that moved well. Bench continues to make gains!!!

Pause DL
355x1, 375x1, 395x1@Easy 8
375x4@9ish, 355x4@8.5
These felt good!

Floor Press
177.5x8, 185x8, 192.5x9@maybe 9
RPEs were way off on these as evidenced by the extra rep- been awhile since I have done these and the ol meter needs to be re-calibrated.

If anyone is interested here is a link to my Instagram Page with a video of all top sets:

[MG75]

10-10-18am

Bw-196.2, yay going down!!!

Chain Squats w/ belt & wwraps
270+75#x1, 285+75#x1, 300+75#x1@8ish
270+75#x4@9, 255+75#x4@8
Was a bit timid in hitting the hole and cut the depth a bit higher than I liked. Been along time since I have walked out this kind of weight- set my chains so that they just brush the ground- at the top you get 99%+ of the combined weight. But as the bo sets progressed confidence built- rep 4 of top bo set was beautiful and the 2nd bo set all 4 reps looked good! Will repeat this weight next week and see if I can dial in the depth a bit better. This girl is going to squat 4pps again- alot lighter and prettier this time!

TNG w/ belt & wwraps
230x1, 240x1, 250x1@8
230x4@9, 220x4@8
Another super bench session, 250 moved smooth and fast. Strength is really starting to come back!

Incline bench w/ wwraps
122.5x8, 127.5x8, 132.5x8@8.5

[Chebass88]

Mary, it is great to read your log. You have great dedication. I appreciate that you're forthcoming when it comes to answering questions. Keep pushing ahead!