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 Sammie Jo's training log

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Quadfather
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PostSubject: Re: Sammie Jo's training log   Sun Feb 23, 2014 9:10 pm

Chris Anderson wrote:

I have a first name, ya know.   What a Face 

No you dont...

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PostSubject: Re: Sammie Jo's training log   Sun Feb 23, 2014 9:10 pm

stahp

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PostSubject: Re: Sammie Jo's training log   Sun Feb 23, 2014 9:28 pm

Chris Anderson wrote:


I have a first name, ya know.   What a Face 

Just ask the spotter to stay a little farther back during your attempts.

Well I'm sorry Chris, I only do that mainly because I get first names mixed up and from experience of having 3 Sam's in a class that's why I just go by my nick-name and call people by their last names unless I know them pretty well.

But also get where you're coming from Grant. Though I am not so worried about judgement because I past that phase lifting with 20 other guys, being the only girl, my senior year strength class. Though I will ask the spotter to back up if need be because it's just the presence of someone directly behind you. And having this be a competition and not a day at the crwc where guys look at you with the 'what the hell are you doing here?' look it may be a little different. I don't know though, I won't know how it will be till its the day of.
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PostSubject: Re: Sammie Jo's training log   Sun Mar 02, 2014 3:39 pm

Feb. 27th Intramural Meet

First I want to thank everyone who helped me that day. From keeping me distracted on my nerves to helping me choose my attempts, plus motivating me before each lift. This was an awesome experience for a first meet. It just reassures me of my intentions to compete this fall.

My first squat attempt I had set low because I knew I could get it, though I was unsure of how my nerves would play out. Keeping my head up and out of eye view from people helped a lot. I hit 145 and it was heavy but not hard. I do regret not going for 150-155 so I could PR. But I can’t complain because hitting both helped pump me up for the rest of the lifts.

Bench went better than I had thought. I had a quick warm up and only got in 5 reps. I was more focused on hitting a good pause and not getting stuck coming back up. Taking my 2nd attempt I had put too much stress on my lower back. I got the lift, though for coming weeks I am going to focus on my set up and try to prevent any injury. Though for being a horrible bencher I am so pleased with hitting 85.

Deadlifts just seemed like a breeze. I had set my opening attempt at 165. Warming up I hit that and it felt way too easy. But still being my cautious self I only bumped it up 5lbs. Talking with Janis about my next attempt she assured me I could hit 185, and that I would be good to hit a PR. The weight had felt heavy at first but I think adrenaline kicked in and I just wanted to get it so bad.

Honestly I didn’t think I would come close to a 415 total. Glad I could compete and be apart of this experience. I am getting back in the gym to work on fundamental base work. And can’t wait to see what I can do next. Seriously best first meet!
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PostSubject: Re: Sammie Jo's training log   Tue Mar 04, 2014 7:35 pm

3/2
Bench

bar x3
25kg x3
30kg 5x5
~then worked on a few reps of just focusing on getting good form for my lower back.

3/4
Squat

bar x3
65 x3
85 x3
95 5x8
~So much energy going into these work sets. But they all were feeling great and NO caving of my knees! I think I'm going to keep my stance of it has been but just turn out my toes, cuz that obviously helped. Still going to build my 'ductors though.

Accessories
Ab&Adductor work
Calf raises
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri Mar 07, 2014 7:12 pm

Deadlift

Warmup shrugs and RDL's
95 x3
115 x4
125 6x5

Accessories
RDL's
OHP


3/5 Bench

55 a lot x5
~Worked on getting good speed
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Mar 11, 2014 7:51 pm

Squats

bar x5
65 x4
85 x3
95 x3
105 5x5 & 5x1
~From the seminar Nathan had pointed out my butt raises up coming out of the hole. Tried singles with 30sec rest just focusing on keeping form.

Accessories
Leg extension
Adductors and abductors

Thinking when I come back from break of I want to change up my days so I am squatting twice a week, benching twice and still only deadlifting once a week. I may be able to make it work if I go lift in the morning to keep my studying on track. The only reason I am changing is thinking of how I will be working close to 55hrs a week this summer and may only get to lift on weekends. Or if you guys have any input on how I should structure my lifts I would be open to hearing it.
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PostSubject: Re: Sammie Jo's training log   Tue Mar 11, 2014 8:06 pm

i am currently traning 5x a week just like that and it is a little brutal. my advice is keep your exertion levels down so that you can allow yourself an easier recovery since you are not worn down. the first 2-3 weeks i felt a little tired and run down but if you do not exhaust yourself too much, your body will adapt quickly

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PostSubject: Re: Sammie Jo's training log   Tue Mar 11, 2014 8:10 pm

I saw a couple of your sets from the next rack over, your form was very good. I didn't see you raise your butt first coming out of the hole. Whatever you did today, keep on doing it!
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PostSubject: Re: Sammie Jo's training log   Tue Mar 11, 2014 8:12 pm

To translate: he was totes checkin out yo butt, gurl

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PostSubject: Re: Sammie Jo's training log   Tue Mar 11, 2014 8:58 pm

Brometheus wrote:
i am currently traning 5x a week just like that and it is a little brutal. my advice is keep your exertion levels down so that you can allow yourself an easier recovery since you are not worn down. the first 2-3 weeks i felt a little tired and run down but if you do not exhaust yourself too much, your body will adapt quickly

I haven't felt any fatigue from the sets, yet. I know adding weight may make it hard but I know not to over push myself. Though to elaborate on my day I do light speed bench to just do something on the same lines with my squat. I could do them on the same day but then I would have to change when I deadlift. But I can just add more lower body accessories than add in another squat day.

SSchwartsenator wrote:
I saw a couple of your sets from the next rack over, your form was very good. I didn't see you raise your butt first coming out of the hole. Whatever you did today, keep on doing it!

Thanks for that. I think I may just be going crazy sometimes.

Chris Anderson wrote:
To translate: he was totes checkin out yo butt, gurl

What butt??? I was wearing baggy baller shorts...
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PostSubject: Re: Sammie Jo's training log   Thu Mar 13, 2014 8:41 pm

Bench

bar x5
55 x5
60 x5
65 5x5
~It is going to take a lot of persistence to keep my wrists from bending all the way back.

Accessories
Tricep extensions
DB rows
Incline DB bench
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PostSubject: Re: Sammie Jo's training log   Thu Mar 13, 2014 9:19 pm

You probably need to change your grip on the bar as you set up. Have the bar "deeper" in your palms.

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PostSubject: Re: Sammie Jo's training log   Thu Mar 13, 2014 11:33 pm

Chris Anderson wrote:
You probably need to change your grip on the bar as you set up. Have the bar "deeper" in your palms.

this and really squeeze the piss out of the bar

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PostSubject: Re: Sammie Jo's training log   Fri Mar 14, 2014 1:03 am

Brometheus wrote:
Chris Anderson wrote:
You probably need to change your grip on the bar as you set up. Have the bar "deeper" in your palms.

this and really squeeze the piss out of the bar

Alright thanks. I will try it out next week.
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PostSubject: Re: Sammie Jo's training log   Fri Mar 14, 2014 11:17 am

If you're going to be at the training session today, I can give you a quick run-through on a couple things to help.

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PostSubject: Re: Sammie Jo's training log   Fri Mar 14, 2014 6:30 pm

Deadlifts

40kg x3
50kg x4
60kg 5x5

Accessories
RDL's
Sumo pulls @ 40kg for singles
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PostSubject: Re: Sammie Jo's training log   Sun Mar 16, 2014 5:40 pm

Bench

bar x5
55 x5
65 2x5
70 5x5

Accessories
Incline bench
OHP
Bar curls
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Mon Mar 17, 2014 4:00 pm

Squats

bar x3
65 x3
95 x4
105 x5
115 5x5

Accessories
Front squats
Bulgarian split squats
Calf raises
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PostSubject: Re: Sammie Jo's training log   Tue Mar 18, 2014 3:48 pm

Deadlifts

95 x3
115 x3
125 x3
135 5x5

Sumo for singles

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PostSubject: Re: Sammie Jo's training log   Sun Mar 23, 2014 5:11 pm

Bench

bar x3
55 x4
65 x5
75 5x5

Accessories
Incline bench
Tricep extensions
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PostSubject: Re: Sammie Jo's training log   Tue Mar 25, 2014 4:56 pm

Squats

bar x5
65 x3
85 x3
95 x3
105 x2 5x5
~I know I should have added 10 this week, but after the 2 the weight felt really heavy. Did not want to hurt my form by pushing the weight. Just took this session to get back into the rhythm. Tried to focus too much on little things and let my butt rise on some reps and same with my knees caving in. Next week will be a bitch but I won't push that either with trying to get all 5. Will stay safe and keep working on form.

Accessories
Ad and abductor work
Leg extensions
abz
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PostSubject: Re: Sammie Jo's training log   Tue Mar 25, 2014 7:58 pm

Sammie Jo wrote:
Squats

bar x5
65 x3
85 x3
95 x3
105 x2  5x5
~I know I should have added 10 this week, but after the 2 the weight felt really heavy. Did not want to hurt my form by pushing the weight. Just took this session to get back into the rhythm. Tried to focus too much on little things and let my butt rise on some reps and same with my knees caving in. Next week will be a bitch but I won't push that either with trying to get all 5. Will stay safe and keep working on form.

Accessories
Ad and abductor work
Leg extensions
abz

Sammie Jo wrote:

~I know I should have added 10 this week, but after the 2 the weight felt really heavy. Did not want to hurt my form by pushing the weight. Just took this session to get back into the rhythm. Tried to focus too much on little things and let my butt rise on some reps and same with my knees caving in. Next week will be a bitch but I won't push that either with trying to get all 5. Will stay safe and keep working on form.

Sammie Jo wrote:
Will stay safe and keep working on form.

Sammie Jo wrote:
Will stay safe

Sammie Jo wrote:
stay safe


one of us


one of us


one of us


one of us

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Mar 25, 2014 9:06 pm

Chris Anderson wrote:


Sammie Jo wrote:
Will stay safe and keep working on form.

Sammie Jo wrote:
Will stay safe

Sammie Jo wrote:
stay safe


one of us


one of us


one of us


one of us

Ya know just trying to stay away from dat cripple life
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PostSubject: Re: Sammie Jo's training log   Tue Mar 25, 2014 9:45 pm

I would tell you to just become an amputee, but then you couldn't compete in USAPL without them penalizing you.

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