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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   Wed Apr 23, 2014 10:58 pm

How difficult would you rate your heaviest work sets? With 10 being im absolutely dead, 9 being 1 rep left in the tank, 8 being had a couple left and so on down

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Wed Apr 23, 2014 11:17 pm

Brometheus wrote:
How difficult would you rate your heaviest work sets? With 10 being im absolutely dead, 9 being 1 rep left in the tank, 8 being had a couple left and so on down

This may take awhile.. give me a bit to compile all of it
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Wed Apr 23, 2014 11:30 pm

10 not sure...
9 S-125 B-75 D-165
8 S-115 B-70 D-155
7 S-105 B-65 D-150
6 S-95 B-60 D-145
5 S-90 B-55 D-135
**all doing 5x5
Do I need to go on? my sad sad sad list...


Last edited by Sammie Jo on Thu Apr 24, 2014 9:47 am; edited 1 time in total
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PostSubject: Re: Sammie Jo's training log   Thu Apr 24, 2014 8:25 am

Nope this is good. It gives an idea of the limits to push

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Chris Anderson
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PostSubject: Re: Sammie Jo's training log   Thu Apr 24, 2014 1:30 pm

I'll go ahead and suggest 5/3/1. There are multiple ebooks for it in the dropbox, so you can read through those and pick a variation you like. Go with something that will get you a good amount of volume like Boring But Big. I don't know how often you train, but there are multiple templates for different frequencies. You can customize 5/3/1 really easily to your needs and it will give you good, steady progress.

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri Apr 25, 2014 6:44 pm

Deadlifts

all in kg
40 x3
50 x3
60 x3
70 x3
75 5x4

Sumo @50 kg 3x6
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri Apr 25, 2014 6:45 pm

Chris Anderson wrote:
I'll go ahead and suggest 5/3/1. There are multiple ebooks for it in the dropbox, so you can read through those and pick a variation you like. Go with something that will get you a good amount of volume like Boring But Big. I don't know how often you train, but there are multiple templates for different frequencies. You can customize 5/3/1 really easily to your needs and it will give you good, steady progress.

Okay thanks I will take a look at it.
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Sun Apr 27, 2014 6:16 pm

Squats

all in kg
40 x3
45 x3
50 x3
55 x3
60 5x3

Front squats 3x6 @40
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri May 02, 2014 5:50 pm

5/2 Deadlifts

all in kg
40 x3
50 x3
60 x3
70 x3
75 x3
77.5 5x3

Sumo pulls @ 50kg 4x6
*Note: don't do HIT the night before session...

4/30 Squats

worked up to 115 for 5x3
Accessories:
calf raises
arm/upper body work
abductor and adductor work

4/29 Bench

worked up to 65 for 3x6
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue May 06, 2014 4:31 pm

Squatz

65 x3
95 x3
105 x3
115 x3
125 x3
135 5x2 ~first set felt awesome and the form was good. then shit hit the fan because I doubted myself and knees caved.

Accessories
Leg extensions
ab and adductors
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri May 09, 2014 6:18 pm

Deadlifts

all in kg
40 x3
50 x3
60 x3
65 3x6 x8

Sumo 30kg 4x6

should have probably benched more this week. will try to get in a few sessions in-between packing and finals
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Sat May 10, 2014 4:46 pm

Bench

bar x6
55 x3
65 x3
75 5x5 ~Went surprisingly well. Only note was that my lower back started to tighten on my 4th n 5th set. Just need to stretch a little more. But otherwise good sets.
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue May 13, 2014 4:16 pm

Squats

65 x3
95 x3
115 x3
125 3x4
115 x8

Accessories
calf raises
leg extensions
adductors
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Thu May 15, 2014 1:32 pm

Quck bench session

bar x6
65 x6
70 4x8

Accessories
DB flys
tricep extensions

Its looking like I will be competing come August. Have a place to workout and picked a plan. Also for the past few weeks I have drooped down a bit in weight. Kinda considering just going for 165 because I'm so close to it. and I wouldn't mind being in that class if I work for it this summer.
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PostSubject: Re: Sammie Jo's training log   Thu May 15, 2014 4:56 pm

What meet are you looking at for August?
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Thu May 15, 2014 9:23 pm

Keosawa wrote:
What meet are you looking at for August?

The Twin Cities Powerlifting Open. August 16th
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PostSubject: Re: Sammie Jo's training log   Fri May 16, 2014 1:59 am

Sammie Jo wrote:
Keosawa wrote:
What meet are you looking at for August?

The Twin Cities Powerlifting Open. August 16th

USAPL meet in Minnesota? Best of luck--you should be very well prepared for it.
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PostSubject: Re: Sammie Jo's training log   Fri May 16, 2014 2:18 am

Also, I've added this meet to the website as an upcoming, so that all the info's up there.
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri May 16, 2014 10:48 am

Keosawa wrote:
Sammie Jo wrote:
Keosawa wrote:
What meet are you looking at for August?

The Twin Cities Powerlifting Open. August 16th

USAPL meet in Minnesota? Best of luck--you should be very well prepared for it.

Thanks. And yes it is. Also there is a direct link to the website if you want it: http://www.thepress.org/twin_cities_open/index.html

or here are all the competitions that are on the MN website: http://www.thepress.org/strength_events.html
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PostSubject: Re: Sammie Jo's training log   Fri May 16, 2014 5:57 pm

Deadlifts

95 x3
115 x3
135 x3
145 x2
155 x2
165 x1
175 x1
185 5x1 ~set 4 was pretty ugly so I wanted to end it on a good note.

Accessories
Ad and abductors
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PostSubject: Re: Sammie Jo's training log   Fri May 23, 2014 8:48 pm

So I have started doing 5/3/1 programing this week. And all is feeling really good. Not soreness or over tiredness so starting work next week should leave me enough energy. Basically my week is going to be OHP with upper arm workout, deadlift, bench press, squats and then a day of bodybuilding work. I could not get in the bodybuilding stuff today but hopefully will get in a workout tmrw after softball. I am planning on just lifting M-F and leaving my weekends open to relax and fish.

A note on my deadlift training. I will not be following 5/3/1. Just because the gym I am at has no (big) 25lb plates to deadlift with. My one training day this week left me to build redneck boxes just to get in some sets. I don't plan and building them every week so I will be rethinking/planning this weekend (or monday). It's not like its a pain to grab the bench boards but they are not very even and I would have to be slower on my descents.

Otherwise I most likely won't be posting all of my workouts this summer. (still writing them down to look back on) Just some updates on how lifts are going or if I need something answered.
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PostSubject: Re: Sammie Jo's training log   Fri May 30, 2014 10:34 pm

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PostSubject: Re: Sammie Jo's training log   Fri May 30, 2014 10:51 pm

I was going to ask how The Keough knew who Luke Bryan was, but then I derped.

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PostSubject: Re: Sammie Jo's training log   Fri May 30, 2014 11:27 pm

Keosawa wrote:
http://www.today.com/entertainment/luke-bryan-gets-stitches-after-tumbling-stage-during-concert-2D79736772

How sad does this make you?

None on the fact that he has stitches. The fact no fans were there to catch the booty is disappointing.
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PostSubject: Re: Sammie Jo's training log   Fri May 30, 2014 11:29 pm

gross

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