Sammie Jo's training log

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

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

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...

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

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.

Deadlifts

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

Sumo @50 kg 3x6

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.

Squats

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

Front squats 3x6 @40

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

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

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

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.

Squats

65 x3
95 x3
115 x3
125 3x4
115 x8

Accessories
calf raises
leg extensions
adductors

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.

What meet are you looking at for August?

Keosawa wrote:

What meet are you looking at for August?

The Twin Cities Powerlifting Open. August 16th

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.

Also, I've added this meet to the website as an upcoming, so that all the info's up there.

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

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

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.

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

How sad does this make you?

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

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.

gross