Mary's Training Log

[MG75]

Sat 11-17-18pm
At Richmond Balance

Comp DL
305x5@6
325x5@7.5
335x5@8
335x5@8
335x5@9

Switched to sumo stance. First time pulling sumo in over a year, maybe longer. Thinking on the last set I got out of the groove a bit, was not expecting the fatigue to hit so quickly. Pretty sure this a 5rm, E1RM is a PR. Felt good and very natural. Going to stick with these awhile and see what happens!

Lat Pulldowns Superset w/ seated cable row
15x5 sets each

[MG75]

Sun 11-18-18am
At Richmond Balance

Bw-191.6

Feet up bench
140*10@6.5
150*10@7.5
150*10@8

Side planks 60secs

Ab Wheel
10*3 sets

Side Delt raise
10*10, 10*15*2 sets

Rear Delt Raise
10*10, 10*15, 10*20

Bulgarian Dumbbell Split Squats
15*10, 20*10, 25*10 (each leg)

Tricep Cable Pushdowns
40*12, 50*12, 60*12

Quick little accessory day. Feeling DOMs everywhere but otherwise feeling great. Good training week!

[MG75]

Tues 11-20-18am
In the Basement

Bw-192.4

Comp Squat
240x5@6
255x5@6.5
270x5@7.5
285x5@8.5
270x5@7.5
270x5@7.5
270x5@8
270x5@8

Doing my fahves pre dawn. Pre workout- COFFEE!!! Cut things short at set 8, one more than last week. First 10,000+ squat sesh in a very long time. Great session, weight is feeling good and moving well. I asked coach to put me on Emerging Strategies so I will be doing lots of fahves!!!

[MG75]

Been an interesting couple of days. On Tuesday afternoon I amputated the tip of my left thumb in a table saw accident. Fortunately they were able to do a procedure in the ER that will allow me to regrow the tip! So I am going to have to step away from training to let this heal up. However, I will be back under the bar as soon as possible!

Now to go eat some turkey, have a great Thanksgiving everyone!

[ChrisMcCarthy1979]

Sorry to hear about the thumb, but good news that they can help grow it back!

[MG75]

Thanks @ChrisMcCarthy1979!

11-28-18am

Bw- 192.2

Saw the doc on Monday morning and everything is looking good but I am not out of the woods yet. The thumb is still very fragile so he does not want me doing anything with my left hand. So coach got creative and came up with some training, crossfitty training, but training!

Dumbell Belt Squats
10x3sets
Will likely do these in a gym next time as my only set of dumbells are 45lbs. Thinking I can use kettlebell/s here.

Bw Lunges
20(10 each leg)x4 sets

Bw Squats
20x4 sets

Situps
20x2 sets
10x1 set
Was supposed to be 4 sets but my abs were done. So good news- I can strengthen my core!

Deadbugs
x2 at 60secs

This work was surprisingly harder than anticipated, especially the ab/ core work. Kept the rest times very short, did the leg work back to back with minimal rest and my legs were actually pretty sore/ pumped/ exhausted from this work. Hoping this will help me maintain some conditioning and strength. Working hard to stay diet compliant so I don't get too fat either. So far so good on that!

Go to see the Dr next week on Thursday, hopefully he will release me to start using my left hand a bit. The thumb is pretty sore at the moment, the pressure of sliding a shirt sleeve over it is painful so not using it is for the best. And it was throbbing some after this little of training, pretty frustrated at not being to do much but happy that at the end of this there a chance for me to have a normal use and strength in the thumb. And suer stoked to be able to do something to help maintain some strength and conditioning!

[MG75]

11-30-18am
In the Basement

BW- 192

Zombie Front Squats
45x10
65x10
85x10
First time doing these- I kind like them!

And more bw sfuff-
lunges x20(10 each leg) x4 sets
squats x20 x4 sets

Going to do my ab work later today, so excited to be training again! Next week going to go back to the gym I think, will be a nice boost!

[MG75]

Yesterday 12-3-18pm
At Richmond Balance

Bw-193.8

Zombie Front Squats
95x8@6
105x8@7
115x8@8
115x8@9ish

Decided a change of scenery would be nice so I hit the Gym. Fronties went well but couldn't find the right balance with belt squat work. Thumb also started bothering me so I called it. Some misc. Ab work today and may try to get in my belt squats today.

[Chebass88]

Good job at working around the injury. Hope you heal up quickly so you can get back to what you enjoy.

[MG75]

Thanks @Chebass88!

It is doing better, starting to use it a bit now. If I told them to just cut off what was left at the first knuckle I would probably be further along! I asked the dr if it could be saved and so they performed surgery while I was awake. The dr cut down both sides of my thumb and separated the bottom/ pad of thumb away from the top. This flap of skin is called the moberg flap. Hew then folded my thumb down and sewed this flap back and over the exposed bone at the tip. He also had to pull the half of my fingernail that remained off to stitch it back up. Of course he inserted the fingernail back in place so the cuticle will not close over so my fingernail will regrow. Over time some of the lost bone will re grow as will most of the tissue. Because the blood vessels and nerves associated with the flap are retained success rate is high and I still have sensation at the tip of my thumb. Full thumb extension may be compromised slightly but pinch grip should be as strong as it was pre accident. Ascetically over time it will appear 95-99% "normal" with minimal difference in size compared to the pre accident thumb.

So because of this he has severally limited my hand use as to not tear the stitches or compromise the flap. Here is a link: http://image.slidesharecdn.com/flaps-in ... 1358974293

All in all amazing stuff! Fingers crossed I can start squatting and dling either next week or the following week at the latest! Got a meet coming up in mid March!

12-4-18pm

BW-193.8

Belt squat
130x10@6
140x10@7
150x10@8
150x10@8.5
Finally figured out a way to rig this up to be able to load the bar!

Planks and deadbugs

[MG75]

12-5-18am

Steps, lunges and misc, ab work

12-7-18am

Bw- 192lbs

Saw the Dr yesterday and he said everything is looking good! He gave me the green light to use my discretion on using my thumb and or left hand. So I decided to train this morning to see were I was at and what I could and couldn't do.

Comp sq
245x4@ Sub 6
260x4@6.5
275x4@7.5
285x4@8
Felt good, some pain but manageable. Strength loss appears to be minimal!

TNG Bench
45 & 95x5 felt ok
135x3, starting to feel awkward
160x3, had to use suicide grip on left hand, feeling very awkward!
Lots of work to do here, amazing how much power you lose when you cannot grip/ squeeze the bar!

Comp DL, sumo
275x4@ sub 6
295x4@ 6ish
315x4@ soft 7
Felt ok, alot of pressure in the thumb despite pulling DOH with hooks. Felt some pulling on the stitches and on the last set some minor seepage from the thumb.

Looks like next week I should be able to mostly train squat as normal, dl with tweaks, and bench will need some work. Excited to see some progress, feels good to be able to start training productively again!

[MG75]

Sun 12-9-18pm
In Basement Gym

Bw-194.2

Comp Squat
255x4@6
270x4@7
285x4@8
300x4@9
280x4@8
280x4@8.5
280x4@9
Feeling good- E1RM is back to where it was pre injury!!!

Comp Bench
155x4@5.5ish?
165x4@6.5
175x4@7.5
185x4@8.5
170x4@7
170x4@7
170x4@7
Was able to grip bar today. Minimal pain in thumb, some bleeding but all in all very happy!!! Great progress from Friday!

Overhead Press
75x10x4 sets @7ish

Bring on the gains! Looks like business as usual training wise!

[MG75]

Mon 12-10-18Pm

Bw-194.8

Comp DL(sumo)
305x4@5ish
325x4@6
355x4@7.5
375x4@8.5, Big PR!!!
350x4@7
350x4@7.5
350x4@8
Committed to sumo, so far so good. Last time I pulled sumo was in the summer of 16 and after 6 weeks managed a very ugly 395 for a single. This time around sumo feels more fluid, natural. And fast! Pretty excited to see were this goes!

TNG Bench
140x8@6
150x8@6.5
160x8@7.5
170x8@8.5
160x8@8
160x8@9
Fatigue caught up quick, very sore from yesterdays bench. Bring on the volume, time to make up lost ground!

Pec Flys superset with Tricep Ext.
x10(each)x4 sets

[MG75]

Wed 12-12-18am

Bw- 195, tis the season!!!

Belt Squat
175x8@6
185x8@7
195x8@8, PR
180x8@7
180x8@7
180x8@7.5
180x8@8
Really starting to like these, and like the setup. Use a little bit of backward lean and it really hits the quads hard!

Floor Press
165x6@6
175x6@7
185x6@8
195x6@9
175x6@7.5
175x6@7
175x6@7.5
175x6@8
175x6@8.5
Thumb is feeling decent on grip and I can really feel my strength coming back! Excited to hit comp bench again next week!

Lat pulls- wide grip superset with chin grip
x10(each)x4 sets

[MG75]

Thurs 12-13-18pm

Bw-196

Good Morning
115x8@6
125x8@7
135x8@8
135x8@8
135x8@8
135x8@8.5
135x8@8.5
Haven't done much with these before, just trying to get used to them.

Feet Up Bench
115x12, 125x12x3 sets

Landmine Row
12(each hand)x4 sets

Weekly training done, excited for next week!

[MG75]

Sun 12-16-18pm

Bw-195.2

Comp Squats
300x1@5.5ish?
312.5x1@6.5
327.5x1@soft 8
305x4@8.5
285x4@7
285x4@7
285x4@7.5
285x4@7.5
Another great squat sesh, everything felt fast and strong! 10lb jump in E1RM from last week!

Comp Bench
195x1@5.5ish?
210x1@7
220x1@8
200x4@9
190x4@8
190x4@8
190x4@8.5
190x4@9
This really surprised me- 20lb jump in E1RM from last week!

Overhead Press
77x10@6.5
77x10@6.5
77x10@7
77x10@7
Thumb was bleeding a bit so keeping my focus on the comp lifts, as my thumb continues to improve will push the accessory intensity up.

[MG75]

12-17-18pm

Bw- 195.4

Comp DL
375x1@6
395x1@7
415x1@8, 20lb PR
385x4@9, 10lb PR
360x4@7
360x4@7
360x4@7.5
360x4@8
Super awesome DL day! Pulled with mixed grip, no hooks!!!

TNG Bench
145x8@6
155x8@soft 7
167.5x8@8
155x8@6.5
155x8@6.5
155x8@7
155x8@7
155x8@7
155x8@7.5
Kept the rest short, at 3mins between sets. Have set a new rule- 45-50mins per exercise or target RPE, so about 42mins here including warmups. We will see how this goes, trying to keep training time from going for DAYS every session, lol.

Pec Flys superset with Tricep ext
4 sets of 10

[MG75]

12-19-18pm

Bw- 193.6, back it work, thought it would start dropping once I started working again

Belt Squat
185x8@6ish
195x8@6.5
210x8@8, 10lb PR
195x8@6.5
195x8@6.5
195x8@6.5
195x8@7
195x8@7
These are feeling good, hit the time limit. Still one more set than last week and more weight!

Floor Press
170x6@6
180x6@7
190x6@8
200x6@9
180x6@7.5
180x6@7.5
180x6@8
180x6@8
180x8@8
180x8@8.5
5 more lbs than last week and another set, right at the 45min. limit.

Ran out of time accessory work, will catch that tomorrow. In other news I have signed up for a USAPL coaching certification class on March 16th. Looking to start coaching later this year- something I have been thinking about for awhile.

And more news. Went to see the endocrinologist last week for 6mos checkup and as usual she asked for labwork to check my test levels and estrogen levels. Got the labs back yesterday and super great news, test is down under 300!!! And estrogen is up to almost 100. At the current pace I should be within normal female hormone range when we test again in three mos. Surprised my strength is increasing, never expected to make gains with test going down. As a percentage of bodyweight I am very close to old numbers on squat and deads, bench is still lagging behind and of course it dropped significantly with my thumb injury. I draw my inspiration from all the super strong women out there!

[MG75]

12-20-18pm

Bw- 194

Good Morning
125x8@6
135x8@7
145x8@8
145x8@8
145x8@8
145x8@8.5
145x8@8.5
145x8@9
Starting to get the hang of these. Can really feel them in my erectors, glutes, and hamstrings.

Feet Up Bench
130x12@7.5
130x12@8
130x12@8
130x12@8

Triset with landmine rows, and lat pulls- wide grip and chin grip. 3 sets of 10, upper back is toast.

Liking the new programming, lifts are all going up AND I am pain free! Back feels great! Moving tomorrow and Saturday, divorce is finally done so I am headed out on my own! Going to set up the rack in the dining room, lol. Really excited about it, may have to push training back to Mon Christmas Eve instead of Sunday. Will see how tired I am from moving, building a platform, and setting up the squat rack.

[MG75]

12-24-18AM

Bw- 194.2

Comp Squat
310x1@6
322.5x1@7
335x1@8
310x4@8.5
285x4@6.5
285x4@6.5
285x4@7
285x4@7.5
Squats are moving well! Added weights and RPEs are similar or lower than last week!

Comp Bench
205x1@soft 6
217.5x1@7
227.5x1@8
207.5x4@9
192.5x4@7.5
192.5x4@7.5
192.5x4@8
192.5x4@8
192.5x4@8.5
Bench is back to pre injury levels, bring on the gains!

Military Press
80x10@6
85x10@7
85x10@7.5
85x10@8
Big jump on these!