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 Sammie Jo's training log

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Dec 03, 2013 7:28 pm

Deadlifts

Warm up shrugsx10
95x4
115x4

140 3x8

Deficit Pulls with 45 plate
130 3x6

Accessories
Tricep extensions 3x10
DB rows 3x10
Abz
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri Dec 06, 2013 7:35 pm

Squats

Warm up bar x4

65 x4
95 x4
100 3x8

Accessories:
Split squats 3x8
Calf Raises 3x15
Abz

~ I got really jittery on my last set of squats and throughout the rest of my workout. I'm not sure if it was from my pre-workout or the fact I had an oral performance after the workout. My sets felt fine and went OK but I could not focus either way.

Also probably could have added more weight, though I haven't squatted since before break so I didn't want to push it too much. But it's good to know my squat is improving and they are coming easier to me with the weight.
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Chris Anderson
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PostSubject: Re: Sammie Jo's training log   Fri Dec 06, 2013 11:59 pm

I'm gonna go ahead and point out how hilarious "oral performance" sounds.

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Sat Dec 07, 2013 12:16 am

Chris Anderson wrote:
I'm gonna go ahead and point out how hilarious "oral performance" sounds.
YA NASTY!!!! Get your dirty mind out of here!
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Sun Dec 08, 2013 8:47 pm

Bench

Warm up bar x6

Comp. bench
55 x6
65 3x8
65 x6

Close grip
bar x4
55 3x6

Accessories
DB rows 3x10
Abz
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Dec 10, 2013 7:34 pm

Deadlifts

Warm up shrugs x10

95 x5
115 x5
135 x5
145 3x8

Deficit DL 45 plate
115 3x8

Accessories
RDL's 3x6
Abz

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri Dec 13, 2013 6:27 pm

Squats

Warm up bar x6

65 x4
85 x4
95 x4
115 4x6

Front Squat
65 x6
75 3x8

Accessories:
Leg press 3x10 @120
Hip Abductors 3x10 @70
B. split squats 3x10
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Sun Dec 15, 2013 6:51 pm

Bench

Warm up bar x6

55 x6
65 x4
70 3x6
~should have done one more set...

Accessories
Tricep ext. 3x10
Shoulder press 3x10

Notes: *WARNING* this will be ranting so you don't have to read it

What is the age limit for kids to come in to the gym and workout?? Seriously I am ok with high schoolers coming in and lifting even if they may be freshman but seriously this kid looked like he was still in middle school. 4 kids came and started lifting in the squat rack right behind me. They didn't know what they were doing and looked totally clueless. Only 2 were actually squatting while the younger ones sat on the incline bench right next to me joking around and taking random pics on their phone. I did my 3rd set and had got up to lean against the mirror. One starts spinning my bar like its no big deal. Trying to push that out of my head cuz I only had one set left and I just wanted to focus. Well that didn't last long when this little kid with a back pack on lays down on my bench and grabs the bar to lift. I had lost it and had enough. Going off on this little shit who is trying to tell me I wasn't using it because I was standing 2 feet from it. There was an empty bar to his left with no one around it! Seriously like who in their right mind does that??? Fuck my last set because if I stayed there any longer shit would be going down. You do not want to mess with me when I am tripping out from my pre-worout. I don't care if he was 3ft shorter than me I am still fucking pissed off. I am screaming into my pillow right now because there is a 24hr quiet hrs for finals.

Sorry had to post about it.
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Quadfather
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PostSubject: Re: Sammie Jo's training log   Sun Dec 15, 2013 6:59 pm

Hey sorry to hear about that experience. It sounded extremely messed up and I applaud your actions. While we are on this note, minimum age is 14 without adult supervision. When in doubt, just set a water bottle or your bag or what ever.

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Chris Anderson
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PostSubject: Re: Sammie Jo's training log   Sun Dec 15, 2013 7:04 pm

Murder is the only option.

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Nathan Poage
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PostSubject: Re: Sammie Jo's training log   Sun Dec 15, 2013 8:08 pm

Crack some skulls.

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Sun Dec 15, 2013 9:29 pm

Yeah honestly was about to happen.
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Mon Dec 16, 2013 5:31 pm

Dead lifts

Warm up shrugs x10

95 x5
115 x5
135 x4
145 x4
150 4x6

PC 95 x2

Accessories
RDL 3x8
DB rows 3x10

Notes: no pre workout but still had adrenaline and the sets felt good.
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Dec 17, 2013 2:02 pm

Squats

Warm up bar x3

65 x4
85 x4
95 x4
105 x4
115 4x6

Accessories
Split squats 3x8
Hip work 3x15 2x10

~Plan on working as much as I can in my basement, though there is not much I can do, but I'm not gonna post till the New Year when I go back to my home gym. Have a merry christmas and see you all next semester!
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Mon Jan 06, 2014 1:41 pm

Deadlifts 12/30

Warm up shrugs x15

95 x6
115 6x8
~Just trying to keep in the motion. easy sets for me.

Squats 1/2

Warm up bar x6

95 x4
105 x4
115 6x4

DB Split squats 3x8
Ab work

Bench 1/6

bar x8
55 x6
60 x6
65 x6
70 4x6

Accessories
Rows 3x10
Dips 3x10
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Wed Jan 08, 2014 5:15 pm

Deadlifts
~Brand new bars in the gym and they are AMAZING!

Warm up shrugs

95 x8
115 x8
135 x6
155 4x6 (may have done an extra set)
~I guess when I pull the bar comes away from my shins. Coach pointed it out to me during my warmup sets. So during my work sets I kept focused on dragging it up my shins while putting more weight on the heals of my feet. Felt good and really helped with the lock out.

Accessories:
RDL's 3x8
push downs 3x10
Tricep extension
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Thu Jan 09, 2014 4:22 pm

Squats

Warm up bar x8

65 x8
95 x6
105 x4
110 x4
115 6x4

Accessories
calf raises
split squats
Abz
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Jan 14, 2014 4:28 pm

Deadlifts

95 x6
115 x6
135 x6
145 x6
155 4x6

Deficit pulls of about 3-4 inches
135 4x6

Accessories
DB rows
shrugs
Abz
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Jan 21, 2014 8:08 pm

1/16
Squats

Worked up to 115 for a lot of triples. Kept making sure my legs didn't come in as I was coming up.  Getting better at not letting that happen so much. Also threw in some split squats and calf raises at the end.

Bench

Did 65 6x8. I wanted to test out some new grip positions and see what felt the most comfortable.  also tried using more leg drive in the sets, didn't really like all the much or felt a difference.  

1/19
Bench

bar x6
55 x6
65 x4
70 x3
75 x2
70 a lot x2

Accessories
Tricep extensions
Abz

1/21
Squats

65 x6
85 x6
95 x6
105 5x5
~Keep having to remind myself to get my hips under as I come up. Otherwise the weight felt really good.

Accessories
Split squats
DB shoulder press
Calf raises
Abz

Literally too many bros in the gym today. Wanted to deadlift but had to change my days.  Crossing my fingers for a less packed gym on friday!!


Last edited by Sammie Jo on Tue Jan 28, 2014 7:05 pm; edited 1 time in total
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Chris Anderson
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PostSubject: Re: Sammie Jo's training log   Tue Jan 21, 2014 10:27 pm

FYI we are training in the Field House from 4-6 on Friday.

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Fri Jan 24, 2014 6:07 pm

Deadlifts

Im not technically sure what the weights were that I warmed up with...
60 kg 5x5  Felt slow-ish at the beginning then was fine around 2-4 and the last set was slow.

RDL's
DB Rows
Shoulder shrugs


Last edited by Sammie Jo on Fri Jan 31, 2014 5:47 pm; edited 1 time in total
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Sun Jan 26, 2014 9:04 pm

Bench

bar x6
55 x6
60 x5
65 x5
70 x4 Felt really off and dropped down the weight
65 6x4

It seems as if my bench is at a standstill. I have made little progress but not what I am hoping for at this point. Probably have a 5lb pr in me, and I know that is great cuz success doesn't come easy, but am looking into switching it up.

Lots of accessory work with some abz too.
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Quadfather
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PostSubject: Re: Sammie Jo's training log   Sun Jan 26, 2014 9:32 pm

It looks like you are benching about once a week based on the logs in your thread. You could bench twice a week and that second day could be a volume and/or a speed day

Another idea is to watch your form very closely. Consistency on bench and the other lifts is key to getting stronger faster

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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Mon Jan 27, 2014 10:13 am

Brometheus wrote:
You could bench twice a week and that second day could be a volume and/or a speed day

Another idea is to watch your form very closely. Consistency on bench and the other lifts is key to getting stronger faster

I think that is the sad ugly truth I have been trying to avoid. Benched a lot over break and responded well to that. Now I have to find a way to work it into my schedule.

Will definitely be asking people about watching my form and how to correct it.
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Sammie Jo
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PostSubject: Re: Sammie Jo's training log   Tue Jan 28, 2014 7:11 pm

Holy Leg Day...
Squats

bar x6
65 x6
75 x4
95 x4
105 x3
115 x2
125 x2
130 x1
135 5x1
Some bro literally told me that i had chalk on my back after i put it on and they went on to watch the rest of my sets...

Accessories
Front squats 3x10
Good morning's 3x8
Zumba/Abz
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