| Deadlift | 210x5 @7 | 220x5@8 | 230x5 @9 | |
| 1s Bench | 110x4 @7 | 115x4 @8 | 117x4 @9 | 110x4x2s |
| 3-0-3 Squat |
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Friday, September 27, 2019
BLOCK 17, WEEK 5, DAY 2
9_26_19 Thursday Another day another kinda crappy sesh - although the membership coordinator's son who spotted bench, complimented my strength said it looked easy, kinda cool. Faster than last week, probably a nine, another rep would have been an all out grind. Skipped DL backoffs due to whiplash. COuldnt do 3-0-3 squat technique work because all racks taken.
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BLOCK 17, WEEK 5, DAY 1
9_25_19 Tuesday Eh. @9 squats sucked. I'm getting tired - am also filling in at a "competitor company" whose manager is in the hospital, so its going to my place early, getting as much of the stuff done that I can, then go to the other place to do his stuff.
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| Squat | 150x5 @6 | 160x5 @7 | 170x5 @9 | 150x5 |
| Press | 70x4 @& | 75x4 @8 | 78x4 @9 | 70x4x3s |
| CG Incline Bench | 75x8 @7 | 85x8x2s @8 |
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BLOCK 17, WEEK 4, DAY 4
9_22_19 Sunday Skipped lever row
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| MS Rack Pull | 200x4 @7 | 220x4 @8 | 235x4 @9 | |
| TNG Bench | 105x6 @7 | 110x6 @8 | 115x6 @9 | 110x6x2 @8.5 & @9 |
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BLOCK 17, WEEK 4, DAY 3
9_21_19 Saturday S/b doing 180 or so on squat. :-( Felt a little dizzy again during bench. Chiro afterward: you probably do have a slight concussion, and mild whiplash - rib was out, neck was not right and he adjusted everything, showed me to stretch the scalene and said whatever I do that annoys it, don't do.
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| Squat | 150x4 @6 | 160x4 @7 | 175x4 @8 | 155x4 |
| Strict Press | 55x5 | 65x5 | 70x5 | 65x5x2s |
| CGBP | 92x8 | 98x8x2s |
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BLOCK 17, WEEK 4, DAY 2
9_19_19 Saturday
On the mend and talked in from the ledge by my SO, who hypothesized that all this not feeling great/dizzy/nausea/allergies-cold/tired the last 2 weeks or so followed me being clocked on that side of my face/head/nose by a 60# flying pitbull at the lake (she loves to dive off the rocks); he thought it sounded lots like a slight concussion, said I trained when he said not to, AND I added jerks & lever rows to the neck insult, I am old, and my traps prob pulled an Elsa – "I said ENOUGH!"
MayBE.
He massaged all my shoulder girdle/neck/back trigger points for hours Wed. and threw me in the hot tub. Helped a LOT. #MenToo
Stayed light on squat & DL (DL's hurt, no downset), bench felt REALLY good (I lowered last downset), trap/neck sore afterwards but this am seems much better.
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On the mend and talked in from the ledge by my SO, who hypothesized that all this not feeling great/dizzy/nausea/allergies-cold/tired the last 2 weeks or so followed me being clocked on that side of my face/head/nose by a 60# flying pitbull at the lake (she loves to dive off the rocks); he thought it sounded lots like a slight concussion, said I trained when he said not to, AND I added jerks & lever rows to the neck insult, I am old, and my traps prob pulled an Elsa – "I said ENOUGH!"
MayBE.
He massaged all my shoulder girdle/neck/back trigger points for hours Wed. and threw me in the hot tub. Helped a LOT. #MenToo
Stayed light on squat & DL (DL's hurt, no downset), bench felt REALLY good (I lowered last downset), trap/neck sore afterwards but this am seems much better.
| Deadlift | 185x5 | 200x5 | 215x5 | |
| Pause Bench | 110x4 27 | 115x4 @8 | 117x4 @9 | 110x4, 105x4 |
| 3-0-3 Squat | 85x8 | 95x8x2s |
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Thursday, September 19, 2019
BLOCK 17, WEEK 4, DAY 1
9_17_19 Tuesday
I'm injured and I don't know what it is, but in hindsight guess its not going to kill me.
My neck, upper trap and just under my ear hurt (maybe a 6)?, they're like in a hard spasm. It hurts down my back on that trap too and sometimes just below my collarbone - kind of feels like a rib's out. I have chiro Saturday.... Anti-inflammatories helped w/pain. I trained like a wuss, dumped my last squat even though the 175 itself felt pretty light - some were forward because the trap/neck thing... I pressed 65 & 70 no real prob after testing w/lighter weights - but couldn't complete the lockout with a shrug (that's what hurts - I didn't go heavier), and I benched with no problem - skipped light backoffs. IDK if I can/should deadlift - it hurts to lift/shrug my shoulder, it hurts to dangle a weight in that arm I guess its tension on the trap, but does not hurt to hold my arm out and lift my arm up.
It doesn't seem to be a shoulder, rc, or pec issue so I'm trying not to freak myself out.
Squat - 150x5 @7 160x5 @8 175x4 @? (dumped 5th, no backoffs)
Press - 20x10, 30x10, 45x5, 50x4 @6, 65x4 @?, 70x4 @??
CG Incl Bench 45x10, 65x10, 75x8, 80x8x2s (no backoff)
I'm injured and I don't know what it is, but in hindsight guess its not going to kill me.
My neck, upper trap and just under my ear hurt (maybe a 6)?, they're like in a hard spasm. It hurts down my back on that trap too and sometimes just below my collarbone - kind of feels like a rib's out. I have chiro Saturday.... Anti-inflammatories helped w/pain. I trained like a wuss, dumped my last squat even though the 175 itself felt pretty light - some were forward because the trap/neck thing... I pressed 65 & 70 no real prob after testing w/lighter weights - but couldn't complete the lockout with a shrug (that's what hurts - I didn't go heavier), and I benched with no problem - skipped light backoffs. IDK if I can/should deadlift - it hurts to lift/shrug my shoulder, it hurts to dangle a weight in that arm I guess its tension on the trap, but does not hurt to hold my arm out and lift my arm up.
It doesn't seem to be a shoulder, rc, or pec issue so I'm trying not to freak myself out.
Squat - 150x5 @7 160x5 @8 175x4 @? (dumped 5th, no backoffs)
Press - 20x10, 30x10, 45x5, 50x4 @6, 65x4 @?, 70x4 @??
CG Incl Bench 45x10, 65x10, 75x8, 80x8x2s (no backoff)
BLOCK 17, WEEK 3, DAY 4
9_15_19 Sunday
That trap/shoulder thing hurt after C&J & limited my pulls/rows (multiple reps at each pclj weight - no vid, trying to not scare the peeps). Loaded lever row w/25's both ends easier to switch arms; last time I had a 45 on the bottom end. Pleased that 115 TNG bench was pretty fast, started at 95 (too easy). Another two weeks of @9's, I might be too damn old.
PC&J 77,80,85,90,95,100,105 all easy
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That trap/shoulder thing hurt after C&J & limited my pulls/rows (multiple reps at each pclj weight - no vid, trying to not scare the peeps). Loaded lever row w/25's both ends easier to switch arms; last time I had a 45 on the bottom end. Pleased that 115 TNG bench was pretty fast, started at 95 (too easy). Another two weeks of @9's, I might be too damn old.
PC&J 77,80,85,90,95,100,105 all easy
| MS Rack Pull | 185x4 @7 | 195x4 @8 | 205x4 @9 | 195x4 |
| TNG Bench | 105x6 @7 | 110x6 @8 | 115x6 @8.5,9 | 110x6x2 |
| Lever Row | 25x8x2 @8 |
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BLOCK 17, WEEK 3, DAY 3
9_14_19 Saturday
My squat must've sucked lot of people looking (or I'm the only old lady there). My right neck (trap? scalene? infraspinatus? does it matter) very sore. My husband said stop sleeping on my flat pillow my neck's bent - diff pillow, it's less sore, but still hurting a lot; kept press low, didn't hurt during, and, I want to be jerky girl tomorrow (can take the girl out of olympic weightlifting, can't take olympic weightlifting out of the girl - just too much fun).
My gym opened a "hot yoga room" and now is putting in a "functional training" room. ?! I'm told it'll be battle ropes etc. wtfuckety F? we need a platform and bumpers and new bench coverings and new bars, and a powerrack hook to replace the broken one....and better AC! They could UPKEEP the crap they have. They're trying to fend off the other Golds and the new Retro opening this fall. SMH.
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My squat must've sucked lot of people looking (or I'm the only old lady there). My right neck (trap? scalene? infraspinatus? does it matter) very sore. My husband said stop sleeping on my flat pillow my neck's bent - diff pillow, it's less sore, but still hurting a lot; kept press low, didn't hurt during, and, I want to be jerky girl tomorrow (can take the girl out of olympic weightlifting, can't take olympic weightlifting out of the girl - just too much fun).
My gym opened a "hot yoga room" and now is putting in a "functional training" room. ?! I'm told it'll be battle ropes etc. wtfuckety F? we need a platform and bumpers and new bench coverings and new bars, and a powerrack hook to replace the broken one....and better AC! They could UPKEEP the crap they have. They're trying to fend off the other Golds and the new Retro opening this fall. SMH.
| Squat | 155x4 @7 | 165x4 @8 | 175x4 @9 | 155x4 |
| Pin Press | 55x5 @7? | 65x5 @8? | 70x5 @9? | 65x5x2 |
| CGBP | 92x8 @6 | 98x8 @7 | 102x8 @8 | 100x8 @8 |
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BLOCK 17, WEEK 3, DAY 2
BLOCK 17, WEEK 3, DAY 29_12_19 Thursday I think I have seasonal allergies; or I'm just old and getting weaker by the day.
DL - stopped when I could feel the thing I pulled (puss-in-romaleos). It'll come back. Hopefully.
Bench; RPE was right on - shouldn't I be stronger?
Squat - Smith machine, power rack, and squat racks all taken - no soup for me.
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DL - stopped when I could feel the thing I pulled (puss-in-romaleos). It'll come back. Hopefully.
Bench; RPE was right on - shouldn't I be stronger?
Squat - Smith machine, power rack, and squat racks all taken - no soup for me.
| DL | 210x5 @7 | 220x5 @7.5,8? | 230xNO | |
| Bench (1s) | 110x4 @7 | 115x4 @8 | 117x4 @9 | 108x4x2s |
| 3-0-3 squat | - | - | - |
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BLOCK 17, WEEK 3, DAY 1
BLOCK 17, WEEK 1, DAY 1
9_10_19 Tuesday
Another "training" day for deb; sub-par, lifts down across the board - fighting a little cold, not slept for 2 nights and bp of 110/60, wth? Slept better after this session - a training session on the struggle bus is still better than no training session. Just need to note that the down sets are not prescribed - just says "do ---- downsets".
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9_10_19 Tuesday
Another "training" day for deb; sub-par, lifts down across the board - fighting a little cold, not slept for 2 nights and bp of 110/60, wth? Slept better after this session - a training session on the struggle bus is still better than no training session. Just need to note that the down sets are not prescribed - just says "do ---- downsets".
| Squat | 150x5 @7 | 160x5 @8 | 175x5 @9 | 155x5 |
| Press | 65x4 @7 | 75x4 @8 | 80x4 @9 | 70x4x2s |
| CGIncline | 75x8 @7 | 85x8x2s @8 |
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BLOCK 17, WEEK 2, DAY 4
Skipped Day 3 due to travel.
9_8_19 Tuesday
Back to the grind!! Pretty damn exhausted and weaker today.
After closing camp (involves heavy lifting + end of season maintenance) realized Friday I had pulled some back/hip muscle?? Skipping Sat. training to drive 7 hrs.
Pins in the rack allow a little BELOW or a little ABOVE midshin, today I chose above to make it easier. Seemed to do the trick (spasm/pull is gone).
TnG disappointed thought I'd be stronger, I probably could do a little more.
Lever row DOMs - they're trying to kill my weakness - pita to do both arms.
Did some split jerk recoveries and, I am definitely landing front foot first, so will need to work to correct that. Problems, problems!
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9_8_19 Tuesday
Back to the grind!! Pretty damn exhausted and weaker today.
After closing camp (involves heavy lifting + end of season maintenance) realized Friday I had pulled some back/hip muscle?? Skipping Sat. training to drive 7 hrs.
Pins in the rack allow a little BELOW or a little ABOVE midshin, today I chose above to make it easier. Seemed to do the trick (spasm/pull is gone).
TnG disappointed thought I'd be stronger, I probably could do a little more.
Lever row DOMs - they're trying to kill my weakness - pita to do both arms.
Did some split jerk recoveries and, I am definitely landing front foot first, so will need to work to correct that. Problems, problems!
| Midshin Rackpull | 205x4 @7 | 210x4 @8 | 215x4 @9 | |
| TNG Bench | 95x6 @7 | 105x6 @8 | 115x6 @9 | |
| Lever Row | 25x8 @7 | 30x8 @8 | 32.5x8 @9 |
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