Mary's Training Log

[MG75]

Sat 1-8-22am

b1w4d5

Feet up close grip paused bench
pushups x 20
20kg x 18
40 x 10
52.5 x 8
62.5 x 4
68kg x 8 @ 7.5
61kg x 6
61kg x 6
61kg x 6
61kg x 6 @ 5
2mins rest

Giant set x 3
DB side delt raise 20lbs x 10
DB rear delt fly 20lbs x 10
DB hammer curls 20lbs x 10
Overhead DB tri ext 30lbs x10
90secs rest

Russian Twist
25lb plate x 10(each side) x 2 sets
90secs rest

[MG75]

Mon 1-10-22am

b1w5d1

CS
bw x 16
40kg x 10
60 x 8
80 x 4
95 x 2
107.5 x 2
117.5 x 2
125kg x 3 @ 8
105kg x 4 @ 5
105kg x 4 @ 5
105kg x 4 @ 5.5
105kg x 4 @ 6
3mins rest top set, 2mins on bo's

CD
70kg x 4
90 x 2
110 x 2
125 x 2
137.5 x 2
147.5 x 2
157.5kg x 3 @ 7.5
132.5kg x 4
132.5kg x 4 @ 5.5
132,5kg x 4 @ 6
132.5kg x 4 @ 6.5
4mins rest top set, 3mins on bo's

[MG75]

Tue 1-11-22am

b1w5d2

CB
pushups x 20
20kg x 16
40 x 10
55 x 6
65 x 4
75 x 2
83 x 2
91 x 2
96.5kg x 3 @ 8, PR!
82kg x 4
82kg x 4
82kg x 4
82kg x 4 @ 5
82kg x 4 @ 5
3mins rest top set, 2mins on bo's

Superset x 3
DB bench 50lbs x 10
Lat Pulldowns 110lbs x 10

AB Wheels x 8

Pretty happy with bench PR. I solid .5kg increase and one rpe lower than last year. Really want 110kg on the platform, this is the year!

[MG75]

Thurs 1-13-22pm

b1w5d3

Spoto Bench
pushups x 20
20kg x 16
40 x 10
55 x 8
65 x 6
75 x 4
85 x 2
91kg x 3 @ 7.5
82kg x 3
82kg x 3
82kg x 3 @ 5
82kg x 3 @ 5
82kg x 3 @ 5.5
3mins rest topset, 2 mins on bo's

Superset x 3
DB Bench 50lbs x 10
Lat Pulldown 110lbs x 10

[MG75]

Fri 1-14-22am

b1w5d4

SSB Squat
bw x 18
37.5kg x 8
57.5 x 6
70 x 4
82.5 x 3
90 x 3
95kg x 6 @ 7.5 PR
90kg x 3
90kg x 3 @ 5
90kg x 3 @ 5.5
90kg x 3 @ 5.5
3mins rest topset, 2 mins on bo's

Belt Sq
107.5kg x 10 @ 8.5-9
102.5kg x 8 @ 6
102.5kg x 8 @ 6
102.5kg x 8 @ 6.5
No warmups, 3mins rest top set, 2 mins on bo's
Harder than expected, 5kg jump last week maybe too much.

2-0-0 RDL, beltless
95kg x 8 @ 7.5
87.5kg x 6 @ 5.5
87.5kg x 6 @ 5.5
87.5kg x 6 @ 6
No warmups, 3mins rest
Was starting to run out of steam on these. Slow on the eccentric is a killer lol

[MG75]

Sat 1-15-22pm

b1w5d5

Feet close grip paused bench
pushups x 20
20kg x 18
40 x 10
50 x 6
60 x 4
65 x 4
68kg x 8 @ 7
61kg x 6
61kg x 6
61kg x 6 @ 5
61kg x 6 @ 5
2mins rest

[MG75]

Mon 1-17-22pm

b2w1d1

3ct Pause Bench
pushups x 20
20kg x 18
40 x 12
50 x 8
60 x 6
70 x 4
75kg x 5 @ 5.5
78kg x 5 @ 6.5
81kg x 5 @ 7.5 PR
2mins rest

Incline Bench
50kg x 6 @ 5
55kg x 6 @ 6.5 PR
2mins rest, no warmup

DB Bench
50lbs x 12

Lying Leg Raise
bw x 10

Starting off the new block with PRs! 8wks 5days out!

[MG75]

Tues 1-18-22am

b2w1d2

2ct pause squat w/ chains
bw x 18
40kg x 6
60 x 4
75 x 2
85 x 2
60kg + 32.5kg x 2
70kg + 32.5kg x 4 @ 4.5
77.5kg + 32.5kg x 4 @ 6
82.5kg + 32.5kg x 4 @ 7
3mins rest

Belt squat
102.5kg x 6 @ 6
107.5kg x 6 @ 7
2mins rest, no warmup

Rack Pull
115kg x 8 @ 5
no warmup

DB RDL
15lbs x 10(each side)

[MG75]

Wed 1-19-22am

b2w1d3

2ct pause slingshot bench
pushups x 20
20kg x 18
40 x 10
55 x 6
65 x 6
75 x 4
82.5 x 2 + slingshot
90kg x 4 @ easy, sub 4
95kg x 4 @ 5ish
100kg x 4 @ 6.5
2mins rest

Seal rows
75kg x 5 @ 6
80kg x 5 @ 7
2mins rest

superset
side delt raise
15lbs x 12
hammer curls
20lbs x 12
diamond pushups
bw x 15

Was supposed to train on Thurs but I had to cover a closing shift tonight and turn around and work a reg shift tomorrow. Will get home from work tonight after 11pm and have to there by 8am in the morning so decided to get it done today so I can sleep in. First time doing a 2ct with the slanger so I kept it conservative. Undershot on slingshot, which seems to happen a lot. Really happy seal rows, first time repping 80kg but then I have never really done fives with these either.

[MG75]

Sat 1-22-22pm

b2w1d4

CS
bw x 20
40kg x 10
60 x 6
75 x 4
90 x 2
100 x 2
105kg x 4 @ 5
110kg x 4 @ 6
115kg x 4 @ 7
3mins then 4mins rest last set

CB
20kg x 20
40 x 12
55 x 6
65 x 4
75 x 2
82kg x 5 @ 5
86kg x 5 @ 6.5
90kg x 5 @ 8 PR!
2mins rest then 3mins rest last set

CD
70kg x 5
95 x 3
115 x 2
127.5 x 2
135kg x 5 @ 5ish
142.5kg x 5 @ 6
3mins rest then 4mins rest last set

8 weeks out, great session! Back to sbd on Sat. Surprise bench PR and it moved easy. Video looked like it could have been @ 7.5, squats and deads may also have been sand baggy as well. Staying conservative to start as this block ramps up intensity pretty aggressively. Fingers crossed my back/ hip/ si stays healthy. Everything is feeling and moving good atm, pretty excited to see what happens in the next few weeks.

Not sure if anyone cares about this but volume comparison from last block.
Volume, Block 1 w5
Sq- 7180kg
b- 8228.5kg
dl- 4927kg

Volume, Block 2 w1
sq- 3890kg
b- 4230kg
dl- 2307.5kg

[MG75]

1-25-22am

b2w2d2

CS + chains, paused
bw x 20
40kg x 10
60 x 6
75 x 4
90 x 2
67.5kg + 32.5kg x 2
77.5 + 32.5 x 2
85kg + 32.5kg x 3 @ 6
80kg + 32.5kg x 3 @ 5
72.5kg + 32.5kg x 3
72.5kg + 32.5kg x 3
3mins rest

Belt squat
105kg x 8 @ 8.5
100kg x 6 @ 6.5
3mins rest, no warmup. Overshot a bit, was supposed to be 100kg x 8.

Rack Rull
140kg x 6 @ 5.5ish
132.5kg x 3
132.5kg x 3
3mins rest, no warmup

[MG75]

Thurs 1-27-22pm

B2w2d3

Cb w/ slingshot 2ct paused
Pushups x 20
20kg x 20
40 x 12
55 x 6
65 x 4
75 x 4
82.5 x 2 + slingshot
92.5 x 2
102kg x 3 @ 6.5
99kg x 3 @ 5.5
96kg x 3 @ 4.5
96kg x 3 @ 4.5
96kg x 3 @ 5
2mins rest

Seal Row
72kg x 8 @ 6.5
68kg x 6
68kg x 6
2mins rest, no warmup

Tri set x 2
Side delt raise
15lbs x 10
Hammer curls
20lbs x 10
Diamond pushups
Bw x 10
90 secs reat

[MG75]

Sat 1-29-22pm

b2w2d4

cs
bw x 20
40kg x 10
60 x 6
80 x 4
95 x 2
107.5 x 2
115 x 2
122.5 x 2 @ 6
115 x 3 @ 5.5
110 x 3
110 x 3
110 x 3 @ 5
3mins rest. Top double felt really good, depth was super deep. 2.5kg above planned weight on double. Several inches below parallel. Backoff triple was harder than expected but good. Changed up my internal squat cueing from a bunch of garbage to simply squat and push the floor away coming out of the hole over the last few weeks. Seems to be working so far. Depth is significantly improved as is mid foot balance.

cb
20kg x 20
40 x 10
55 x 6
65 x 4
75 x 2
85 x 2
92.5 x 2
97.5 x 2 @ 6.5
93 x 3 @ 6.5
88 x 3 @ 5
88 x 3 @ 5
88 x 3 @ 5.5
88 x 3 @ 5.5
2mins rest. Up 1.5kg over planned weight and under target rpe of 7.

cd
70kg x 6
95 x 4
115 x 2
127.5 x 2
140 x 2
150 x 2
157.5 x 2 @ 6
147.5 x 3 @ 5
137.5 x 3
137.5 x 3 @ 4.5
4mins rest. Up 2.5kg over planned weight.

Great sbd day, 7 weeks out, the feels are really good atm- yay!

[MG75]

Took a lloonnggg break. Basically didn't train for the last 5 months. Old injuries wouldn't heal, my coaching business took off, and I just got tired of all the anti trans bs. It Just got to be too much mentally and physically. Plus the time thing, working a full time job and coaching multiple lifters left little time for training and a social life. But I missed lifting, and I missed competing. So I am trying to make a comeback. Very de trained and de conditioned so I am going to keep it simple and the volume light. At this point anything is more training stimulus than I have been getting. Also going to try a 14 day training week/microcycle to keep those old injuries from flaring up(fingers crossed). And I am looking to compete in August in an IPF fed so I am cutting to compete as an -84kg lifter. Should be a fun challenge!

Sun 5-15-22am

Bw - 204.2lbs/ 92.6kg(already down from 96ish kg in the last month!)

CS
Bw x 10
40kg x 5
60 x 5
75 x 3
90 x 3
97.5kg x 5 @ 7ish
92.5kg x 5
Strength was less than @7 but I am so out of shape it felt worse lol. Video looked good and last week I hit 120kg on a heavy single @ 7.5-8 so where I should be based on that.

CB
20kg x 10
40 x 3
55 x 3
65 x 2
72.5 x 2
77.5kg x 3 @ 6.5
73kg x 3
73kg x 3
These felt really good surprisingly!

[MG75]

Tues 5-17-22am

Bw-203.6lbs

Press
20kg x 5
25kg x 5
27.5kg x 6 x 2 sets
1 min rest between sets

Seal Row
60kg x 6 x 2 sets
2 min rest between sets

Beltless 2-0-0 RDLs
70kg x 6 x 2 sets
2 min rest between sets

Ab Wheel
x 6

[MG75]

Thurs 5-19-22am

Bw-203.6lbs

CS
Bw x 10
40kg x 5
60 x 5
75 x 3
90 x 3
97.5 x 2
105kg x 3 @ 6.5
97.5kg x 3 @ 5ish
3mins rest

CB
20kg x 10
40 x 5
55 x 3
65 x 3
72kg x 5 @ 6.5
69kg x 5 @ 5
69kg x 5 @ 5
2mins rest

Things are starting to click a bit. Work capacity is getting better and its weird training with zero pain, having fun!

[MG75]

Sun 5-22-22am

Bw-202.2lbs

CB
20kg x 10
40 x 5
55 x 3
67.5 x 2
75 x 2
81kg x 2 @ 7
76kg x 2 @ 5.5
76kg x 2 @ 5.5
2mins rest

CD
60kg x 5
85 x 3
105 x 3
120kg x 5 @ ?
Way harder than expected! Was totally gassed. First time pulling sumo since late summer early fall last year. Heaviest deadlifts in months and pulling with a power bar was humbling. But the fed I am in now doesn't use a dl bar so a stiff bar it is! Will be interested in seeing how this goes!

[MG75]

Tues 5-24-22pm

Bw-202.2lbs

Belt Squat, feet forward
40kg x 5
60 x 5
70 x 5
80kg x 6
80kg x 6
2mins rest. So happy the gym got an actual belt squat machine! Shifted my feet forward to emphasize the quads a bit more.

CG bench, TNG
20kg x 10
40 x 5
55 x 3
62.5 x 3
70kg x 6 @ 7.5-8
70kg x 6 @ 8
1min rest

Seated Lat Pulldowns
90lbs x 10
90lbs x 10
1min rest

Kneeling AB wheels, touch stomach to floor
x 6

[MG75]

Thurs 5-26-22am

Bw-200.6

CB
20kg x10
40 x 5
52.5 x 3
62.5 x 3
70 x 3
76 x 4 @ 7
71 x 4 @ 6
71 x 4 @ 6
2mins rest

CD
60kg x 5
85 x 3
105 x 2
120 x 2
127.5kg x 3 @ 6.5
120kg x 3 @ 7
3mins rest
Felt so much better than Sunday but conditioning is still very very crappy lol. Overall super happy with how topset moved and felt but so much work to do and so little time. 10 weeks and 2 days out!

[MG75]

Sun 5-29-22am

Bw-200.8lbs

CS
Bw x 10
40kg x 5
60 x 5
75 x 3
90 x 3
100kg x 5 @ 7
95kg x 5 @ 6.5
95kg x 5 @ 7
3mins rest
Wasn't sure how these would feel after not squatting for a week but they actually felt really good. Not sure if this is a viable long term strategy but at the moment it seems to be working.

CB
20kg x 10
40 x 5
55 x 3
65 x 3
72.5 x 2
80kg x 3 @ 7
75kg x 3 @ 6
75kg x 3 @ 6.5
75kg x 3 @ 6 (remembered to use my legs!)
2mins rest