Sher Posted February 19, 2009 Share Posted February 19, 2009 This will be my first on-line workout. I spent years overly focused on my job and relegating fitness to a footnote in the list of priorities. Last year, I finally decided it was time to regain a little balance in life and added a personal trainer to get me back in the game. Skip forward maybe six months and my REAL training began with my latest and greatest PT, Ryan. In just a couple of months, I was doing more in strength work than I ever thought I’d do and my numbers incredibly just kept going up. My interest and focus now, not surprisingly, is powerlifting and, by default, grip. To date, my grip isn’t my weak point for the deadlift, but I’m determined to keep it from being anything but a strength. I hope to use this journal to keep me focused on continual progress, and the board to provide additional inspiration. I’ve read so many great journals, articles and discussions already and am impressed with what is being done here. So, here it starts. Any supportive and/or informative comments are very welcome. I’m female, 5’5”/ 230#. My PRs are 155# in benchpress and 225# for deadlift. My max incline leg press was 900# (last fall) so I have some leg strength for DL – lower back was my weak point. I pulled sumo for a while and got my back in shape; now I’m back pulling conventional with no problems. I’ll put up the last few workouts for a little background. All workouts include warm-up and either ballistic or static stretches: 1/26/09: RE Bench Bar (45#) x 10 x 1 65# x 5 x 1 95# x 5 x 1 115# x 5 x 2 Reverse Band Pulldowns superset with Dumbbell Rows Bench RB Pulldowns: DB Rows: Bar x 12 x 3 50# x 10 x 1 60# x 10 x 1 70# x 5 x 1 Cable Front Raises 20# x 10 x 3 1/28/09: DL – max triples 135# x 3 x 1 185# x 3 x 1 (added reverse bands) 225# x 3 x 1 245# - 1 missed attempt. Tried sumo – missed. Lower back not optimal today. Good Mornings superset with Cable Pull-Throughs GMs: PTs: Bar x 10 x 1 60# x 10 x 1 65# x 6 x 1 80# x 10 x 1 85# x 6 x 1 100# x 10 x 1 105# x 6 x 1 2/4/09: Bench – max single Bar x 10 x 3 65# x 3 95# x 3 115# x 3 135# x 1 150# x 1 PR! Lat Pulldown 50# x 10 100# x 10 120# x 10 130# x 10 140# x 7 Standing H-Rolls superset with Lat Reverse Bands H-Rolls: Lat: 10# x 10 Bar x 12 x 3 15# x 10 15# x 10 2/6/09: BB Squats superset with Good Mornings Squats: GMs: Bar x 10 (I’ll have to edit this later –can’t decipher!) 2/9/09: RE Bench Bar x 10 x 1 65# x 5 x 1 95# x 5 x 1 115# x 5 x 6 PR! Reverse Band Pulldowns superset with DB Rows RB Pulldowns: DB Rows: Bar x 12 x 3 50# x 10 60# x 10 70# x 7 RH PR! 70# x 6 LH PR! Front Raises 20# x 12 x 3 2/11/09: Deadlift – max single Bar x 10 135# x 3 185# x 3 225# x 1 (added bands) 225# x 1 245# x 1 275# x 1 280# - got it off the floor but no go Good Mornings superset with BW lunges – 6 each side Bar x 10 x 1 65# x 8 x 1 85# x 8 x 1 100# x 8 x 1 Grip Training – first effort Wrist roller – 5# x 6 reps up/down (easy!) 2/13/09: Dynamic Training Day 2/16/09: Floor Press – max single Bar x 10 65# x 3 95# x 3 115# x 3 135# x 3 155# x 2 Solid! Lat Pulldown 50 x 10 100 x 10 120 x 10 130 x 10 140 x 10 PR! Standing H-Roll superset with Rev Band Pulldowns H-Roll: RB Pulldowns: 15# x 10 x 3 Bar x 10 x 3 Grip Training: Wrist Roller - 10# x 6 reps up/down (no soreness after) 2/18/09: Barbell Squats and Good Mornings superset with BW lunges (6 each side) 65# x 10 75# x 10 85# x 10 (?? will confirm…) Drills Kettlebell swing-throughs (2 min), squats, ? Again, apologies. I just did this workout a couple of hours ago but I don’t know the terms yet for all of it. Btw, anyone have an RJ Rosetta stone handy? Edit pending… Quote Link to comment Share on other sites More sharing options...
Sher Posted February 19, 2009 Author Share Posted February 19, 2009 One workout log is enough to take care of! FYI, I had an error while the post was in edit mode - seems it added my log twice. I've already PM'd Wannagrip asking him nicely if he will straighten it out.... Quote Link to comment Share on other sites More sharing options...
Sher Posted February 19, 2009 Author Share Posted February 19, 2009 One workout log is enough to take care of! FYI, I had an error while the post was in edit mode - seems it added my log twice. I've already PM'd Wannagrip asking him nicely if he will straighten it out.... That was fast! Thanks, Wannagrip. Quote Link to comment Share on other sites More sharing options...
Sher Posted February 20, 2009 Author Share Posted February 20, 2009 Thursday I've tried to push harder on rep speed and intensity this week so I really thought I might be more sore this week than I have been. I'm surprised but very okay with it. I'll keep bumping it up, especially with no injuries to worry about. R's rehabbed my knees back to usefulness again and I've not had elbow problems in a long time so it's all good. Got in some cardio today. I'm so ready for tomorrow's training - some cool toys to play with and a bit of sand to make it even more interesting. It's killing me to have to wait another 24 hours for it! Quote Link to comment Share on other sites More sharing options...
Sher Posted February 21, 2009 Author Share Posted February 21, 2009 ...I'm so ready for tomorrow's training - some cool toys to play with and a bit of sand to make it even more interesting. It's killing me to have to wait another 24 hours for it! Hehehe. Bruises, splinters, aches, and sand everywhere. It just doesn't get better than that. You rock, R. The original post indecipherables: 2/6/09: Squats/Good Mornings superset with BW lunges 6 each side Bar x 10 x 1 55 x 10 x 1 65 x 10 x 1 2/18/09: Squats and Good Mornings superset with BW lunges (6 each side) 65# x 10 x 1 75# x 10 x 1 85# x 10 x 1 Bosu Drill - squats with medicine ball - front extension Kettlebell work - swing-throughs (2 min), snatches (2 min) Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted February 21, 2009 Share Posted February 21, 2009 Lookin good so far! Quote Link to comment Share on other sites More sharing options...
Sher Posted February 21, 2009 Author Share Posted February 21, 2009 Lookin good so far! Thanks, Zach! I've a long way to go, but it's coming along. I've read through your workout log, btw - I'd never seen levering before. Very nice! Quote Link to comment Share on other sites More sharing options...
thewicked Posted February 23, 2009 Share Posted February 23, 2009 GPP work from FRIDAY! SICK STUFF! all done in the pit! sledgehammer work 40 total swings onto the tire 300lb tire flip 200' (estimated) distance down and back stone carry 2 trips of 100 yards with very little pauses! INSANE! band drag work for distance sand sledge hammer work 5 minutes of constant swinging Quote Link to comment Share on other sites More sharing options...
Sher Posted February 24, 2009 Author Share Posted February 24, 2009 GPP work from FRIDAY! SICK STUFF! all done in the pit! sledgehammer work 40 total swings onto the tire 300lb tire flip 200' (estimated) distance down and back stone carry 2 trips of 100 yards with very little pauses! INSANE! band drag work for distance sand sledge hammer work 5 minutes of constant swinging Thanks, Ryan! I have to say I was pretty happy about the stone carry too! Can't wait to get back out there this Friday again... Quote Link to comment Share on other sites More sharing options...
Sher Posted February 24, 2009 Author Share Posted February 24, 2009 Monday 2/23 Floor Press - max triple bar x 10 x 1 65 x 3 x 1 95 x 3 x 1 115 x 3 x 1 135 x 1 x 3 last rep easiest! PR! 115 x 5 x 3 Mid-back tightened up a bit on right side. Will do accessory work on Thursday. Quote Link to comment Share on other sites More sharing options...
Sher Posted February 26, 2009 Author Share Posted February 26, 2009 Weds Mid-back was still tight on right side but not nearly enough to keep me from pulling tonight: Deads - max single (mod. sumo) bar x 10 x 1 135 x 3 x 1 155 x 3 x 1 185 x 3 x 1 225 x 1 x 1 Easy up! 250 x 1 x 1 Missed at knees (Arrgh! Next time...PR!) 235 x 1 x 1 gassed Good mornings bar x 10 75 x 6 x 1 95 x 6 x 1 115 x 6 x 1 10lbs over 8-rep work 2 rotations of: Glider lunges 10 each side Lunge and twist with medicine ball for distance 20 box jumps 10 Bosu squats 10 jump squats Felt great esp after jump squats - reminded me of vball blocking drills. Okay. It actually felt 'great' about 30 min after. Quote Link to comment Share on other sites More sharing options...
thewicked Posted February 26, 2009 Share Posted February 26, 2009 insane accessory work today..good lord that was nuts but after i felt CRAZY GOOD! next week we do MORE! Quote Link to comment Share on other sites More sharing options...
Sher Posted February 26, 2009 Author Share Posted February 26, 2009 insane accessory work today..good lord that was nuts but after i felt CRAZY GOOD! next week we do MORE! HAHA! Give me a week and I'll have forgotten what I feel like this morning, so yeah! More is good! Hey, I was just happy seeing you sweat a bit. It's ANNOYING to watch you pick up my PR stuff one-handed all the time! Quote Link to comment Share on other sites More sharing options...
Sher Posted February 27, 2009 Author Share Posted February 27, 2009 Thurs Today was bench accessory work: Bench for speed bar x 10 x 1 75 x 3 x 8 - No problem keeping speed throughout. Cable Front Raises superset with Standing H-Rolls Raises: 15 x 6 x 3 RH/LH H-Rolls: 15 x 10 x 3 Lat Pulldowns 50 x 10 x 1 102.5 x 10 x 1 130 x 10 x 1 140 x 10 x 1 150 x 10 x 1 - Last two were rough but got 'em. All said, about thirty minutes' work. Not sure quads will be ready for tomorrow's GPP work but...well, hair of the dog... Quote Link to comment Share on other sites More sharing options...
Sher Posted February 28, 2009 Author Share Posted February 28, 2009 Friday Medium-intensity GPP work. Due to knee issues, things were dialed down a bit: 5-Stone Load x 3 for time 300-lb tire flip for distance 40 sledgehammer reps 10# kettlebell rotation - deads, hi-pulls, snatches, swing-throughs - for time Will take weekend (and a few ibuprofen!) to recover and be ready for bench work on Monday! Quote Link to comment Share on other sites More sharing options...
Sher Posted March 3, 2009 Author Share Posted March 3, 2009 Monday 5/3/1 program: Bench bar x 10 x 2 65 x 5 x 1 85 x 5 x 1 105 x 5 x 1 115 x 5 x 1 120 x 5 x 1 Seated Shoulder Press 25 x 10 x 1 50 x 10 x 1 60 x 10 x 1 Dumbbell Row 45 x 10 x 1 55 x 10 x 1 65 x 10 x 1 Grip Work Wrist Roller Work - 10 sets with 10# I liked the workout tonight - felt great. I thought my wrists might be a little sore this morning since I went straight through the 10 sets - nothing though. Still haven't received my CoC trainer yet.... Quote Link to comment Share on other sites More sharing options...
Sher Posted March 5, 2009 Author Share Posted March 5, 2009 Weds The CoC Trainer arrived today! Didn't have (much!) time to play with it before workout: Deadlifts: bar x 10 x 1 95 x 5 x 1 135 x 5 x 1 165 x 5 x 1 175 x 5 x 1 190 x 5 x 1 Stiff-legged Deadlifts: 135 x 10 x 3 (~60% max) Some pauses but finished out. Kettlebell Swingthroughs: 20 x 20 x 3 Grip training: Started gripper training by working on proper grip set. Closed the Trainer with RH! I almost closed with LH; just need to practice the set. I like the new program we started this week. With the grip training added in, it should help keep my deadlifts moving up. Quote Link to comment Share on other sites More sharing options...
Sher Posted March 6, 2009 Author Share Posted March 6, 2009 Thursday Did bench accessory work today. I feel really good - I was just needing a program tweak which Ryan did starting this past Monday. This one seems to be working really well for me. No real change-up from last Thursday's work though - just the basics: Bench (for speed): bar x 10 x 1 75 x 3 x 8 Easy - felt like I grooved it well throughout. Waited 10 min for the only flat bench since other one had fallen apart. Cable Front Raises superset with Standing H-Rolls Raises: 15 x 6 x 3 RH/LH H-Rolls: 20 x 10 x 3 -- Up from 15# since I couldn't find the 15# dumbbells anywhere! Went straight through all three supersets no problem. Lat Pulldowns 50 x 10 x 1 100 x 10 x 1 130 x 10 x 1 140 x 10 x 1 150 x 10 x 1 - Last two - again! - were rough but done. Waited on the lat pulldown equipment to finish my workout WAY too long . Making mental note to not go back to the gym at 6pm again..! Can't wait for GPP work tomorrow - temp will be around 80F and sunny with another new 'toy' to play with. Gotta love that. Quote Link to comment Share on other sites More sharing options...
Sher Posted March 12, 2009 Author Share Posted March 12, 2009 Needed to catch up workout log for last 3 sessions: 3/6/09 GPP Work 2 rotations of each: 20 Bosu squats 12 glider lunges each side 20- 20# KB upright rows 12 box steps each side 20- 20# KB snatches each side medicine ball situp/toss pushup/toss 3/9/09 Bench bar x 10 x 2 65 x 5 x 1 95 x 3 x 1 115 x 3 x 1 125 x 3 x 1 130 x 3 x 1 Seated Shoulder Press 25 x 10 50 x 10 60 x 10 Dumbbell Rows - L/R 45 x 10 55 x 10 65 x 10 3/11/09 Deadlifts 95 x 3 x 1 135 x 3 x 1 165 x 3 x 1 190 x 3 x 1 200 x 3 x 1 210 x 3 x 1 SL Deads on 2 plates 135 x 10 x 3 ---- No pauses in first two sets. LH grip weakened but I was able to finish last two reps of sets 2 and 3 with hook grip. [Glad I've started grip work..!] Kettlebell Swingthroughs 20 x 20 x 3 Wrist Roller 10 x 2 15 x 4 ----Moved up 5#. Quote Link to comment Share on other sites More sharing options...
Sher Posted March 13, 2009 Author Share Posted March 13, 2009 Thurs Bench accessory work: Bench for speed bar x 10 x 1 75 x 3 x 8 ----Fast and furious! Cable Front Raises superset with Standing H-Rolls Raises: 20 x 6 x 3 RH/LH ----Hadn't noticed plates were bolted together last week - 15# was actually 20#. H-Rolls: 20 x 10 x 3 Lat Pulldowns 50 x 10 x 1 100 x 10 x 1 130 x 10 x 1 140 x 10 x 1 150 x 10 x 1 ----Still not easy but getting better! Grip Work Started playing around with pinch grip. No chalk allowed in gym so I worked with slick plates. Warmed up with 2-10#s both hands for 5 reps - cakewalk. Then tried 3-10#s. I had been able to get that while training with Ryan once (and with chalk) but no go today. I almost had air with RH the first attempt but the plates slipped. Subsequent tries were no better. Of course, I still tried with my weak LH anyway - even less encouraging results. No surprise there. Think I'll stick with pinching 2 plates for now and trying to increase weight. With a comparative width to 3-10#s and no center plate to worry about, I'll try 2-25#s next time. Did some thumb work afterwards and worked with my CoC Trainer a while. I bought a lighter-weight gripper to rep with but it hasn't come in yet (ha - I ordered it yesterday...where is it?!). Still 2mm away from closing with LH on a good day. Quote Link to comment Share on other sites More sharing options...
Magnus Posted March 13, 2009 Share Posted March 13, 2009 Good stuff here Quote Link to comment Share on other sites More sharing options...
Sher Posted March 13, 2009 Author Share Posted March 13, 2009 Good stuff here Thanks, I appreciate that! Btw, I saw that you knocked down the MM1 - wow, congrats! Quote Link to comment Share on other sites More sharing options...
Sher Posted March 17, 2009 Author Share Posted March 17, 2009 No GPP work this week. 3/16 Bench: bar x 10 x 2 65 x 5 x 1 95 x 5 x 1 115 x 5 x 1 125 x 5 x 1 ----Impromptu spotter started assisting lifts just as I was working through my sticking point! That was my inexperience with (non-trainer) spotters - I just didn't see that one coming to cover it beforehand. Still did ca. 80-90% of work on 125. 130 x 3 x 1 ----Different spotter! First two reps were very hard yet successful, but just couldn't finish lock out on 3rd rep. 140 x 0 ----missed. Let it drop way too low - 2nd attempt same. VERY weak today. Moving on.... Seated Shoulder Presses: 25 x 10 50 x 10 60 x 10 ----Simply powered down on 10th rep. Didn't give up though - took a minute break before trying again. Shamelessly engaged any muscle that would even consider joining in just to finish but it finally went up. Dumbbell Rows: 45 x 10 55 x 10 65 x 10 At least it ended on an up note. What a weak-azz day that was! Weds WILL be better! Haven't received the CoC Sport gripper for reps yet but still got in some work later. Grip Training: Thumb work CoC T - got a good solid close with RH. LH still out about 2-3 mm. Practiced setting gripper. Quote Link to comment Share on other sites More sharing options...
Sher Posted March 19, 2009 Author Share Posted March 19, 2009 Weds Deadlifts bar x 10 x 1 95 x 5 x 1 135 x 5 x 1 165 x 5 x 1 200 x 5 x 1 210 x 3 x 1 225 x 1 x 0 -----Missed twice at knees. SLDL's 135 x 10 x 3 ----better, went straight through each set no pause. Kettlebell Swings 20 x 20 x 3 Wristroller 10 x 2 up/down 15 x 4 Quote Link to comment Share on other sites More sharing options...
Sher Posted April 2, 2009 Author Share Posted April 2, 2009 It's been a while since I updated the log....some workouts will be abbreviated (NOT DL or Bench days of course!). Mon 3/23 Bench Deload Day bar x 20 x 3 65 x 5 x 1 90 x 5 x 1 100 x 5 x 1 105 x 5 x 1 Dumbbell Rows 45 x 10 55 x 10 65 x 10 Seated Shoulder Press 20 x 10 x 1 40 x 10 x 1 60 x 10 x 1 Gripper Work: 10 sec overcrushes Tues 3/24 Medicine Ball Rotation: 20 Situp with Overhead Extension 20 Lunge with Twist 20 Squat with Overhead Press/Clean 10 Alternating Pushups w/ up/downs 20 Pushups on/off ball 20 box steps and up swings Kettlebell Deadlift Rotation Thick Bar Work Thurs 3/26 Deadlift Deload bar x 10 x 1 65 x 5 x 1 95 x 5 x 1 115 x 5 x 1 135 x 5 x 1 150 x 5 x 1 160 x 5 x 1 175 x 5 x 1 SLDL 135 x 10 x 3 Kettlebell Swingthroughs 20 x 20 x 3 Fri 3/27 No excuse but no GPP work. Mon 3/30 Bench: bar x 10 x 1 60 x 5 x 1 85 x 5 x 1 105 x 5 x 1 120 x 5 x 1 -----no worries. Upright Rows 20 x 10 40 x 10 60 x 10 Barbell Rows 40 x 10 x 1 60 x 10 x 1 80 x 10 x 1 45lb timed plate hold Workout felt great. I am trying ALN Results - today went well. Tues 3/31 VBall Drills w/ medicine ball Ab work A little barebones on some of it but it's late. Quote Link to comment Share on other sites More sharing options...
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