| Lauren's Training Log | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Lauren's Training Log Mon Sep 21, 2015 10:23 pm | |
| Starting a log to avoid Lorenzo’s wrath. Just kidding Lorenzo No, I should’ve done this ages ago. But following the background information trend. I’m a third year undergrad here and I’ve been lifting seriously for almost a year (unless you want to count the few months where I didn’t deadlift and squatted 100 lbs to only parallel then it’d be a few months over a year) and have been with the club since spring of ’15. I competed in the Iron Battle on the Mississippi in Dubuque and went 215/99/237@123, kind of hoping to compete in 114 next experimentally and as to actually be at a weight where I’m somewhat lean. Stats: Height: 5’2 ½” (the ½ is very important lol) Weight: 127 Gym PRs: 235/120/245 Meet PRs: 215/99/237 9/21/15 *I just rounded these to lbs from the kilo plates. Back Squats 45 1x5 115 1x5 135 1x5 155 1x2 165 1x1 175 5x5 (74%) 165 1x1 155 1x2 135 2x5 45 1x5 Pause Squats (below and at parallel at about 2 sec/each) 135 3x3 Front Squats 45 1x5 120 5x3 (77%) OHP 45 1x5 60 5x5 (85%) 45 1x5 | |
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LTomasiello Class II
Posts : 235 Join date : 2013-10-29 Age : 28
| Subject: Re: Lauren's Training Log Mon Sep 21, 2015 10:31 pm | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Lauren's Training Log Mon Sep 21, 2015 10:49 pm | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Mon Sep 21, 2015 10:52 pm | |
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junkerarmy Class II
Posts : 177 Join date : 2014-09-06 Age : 29 Location : Iowa City
| Subject: Re: Lauren's Training Log Tue Sep 22, 2015 11:17 am | |
| IT'S ABOUT TIME | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Tue Sep 22, 2015 11:27 am | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Wed Sep 23, 2015 10:34 pm | |
| 9/23/15
Bench Warm up sets
94.5 5x5 (79%) *Upon Ashley's recommendation I'm doing all my bench work as if it were in competition now.
Pause sets (longer, exaggerated pauses) 78 5x3 (65%)
Wide Grip Bench 72.5 5x3 (60%)
Normal grip, cool down sets.
Back Squats Warm up sets
177 5x5 (75%)
Cool down sets
Pause Squats (2 sec each at depth) 133 5x3
Front Squat 111 5x3 (72%) | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Sat Sep 26, 2015 1:31 am | |
| Warm up sets
265 1x1 (20 lb PR) failed first attempt, hit the second.
Deficit deadlifts 133 6x3
Pause deadlifts 133 2x3
Rows 64 5x5
OHP 64 5x5
Front Squats 111 3x3
Last edited by lncraft on Sat Sep 26, 2015 2:12 am; edited 1 time in total | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Sat Sep 26, 2015 1:40 am | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Sat Sep 26, 2015 10:11 pm | |
| 9/26 Bench Press 85 5x5 (was supposed to do 100 today, but went to insidious and banged my elbow on the arm of the chair. Cue Jonah Hill. Pause Bench 75 5x3 Wide Grip 65 5x3 Close grip lat pulls 80 3x6 Back squats 180 5x5 Pause Squats (above and below parallel) 145 5x3 Front Squats 110 5x3 Squats felt hard, but good. Been having trouble keeping my knees from caving but tis been getting better thankfully. Upper body things felt meh. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Sun Sep 27, 2015 7:15 pm | |
| Bench Press 100(83%) 4x5 fifth reps were a struggle for me today 100 1x4 ^failed this fifth rep 100 1x1, forgot to finish that out this morning, came in later to do more accessory work and got it off my conscience. Pause 85 5x3 Wide Grip 80 5x3
Front Squats 105 5x3
OHP 70 5x5
DB Press 30s 3x6 DB One Armed Rows 35s 3x6 Wide Grip Lat Pulls 90 3x6
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Mon Sep 28, 2015 10:56 pm | |
| 9/28/15 -Back squat 185 5x5 I played with my stance a lotttt today. Narrowed it out and it felt great with light weight, but I lost a lot of mobility and didn't like that. Settled on consciously focusing on keeping my knees out before I change anything with my stance since my squat progression and depth is more than fine right now. Edit* jokes, going to work on other stance too. -Pause squat (above and below parallel) 133 5x3 -Normal back squat 89 1x7 - used Lorenzo's hip circle, these felt really beneficial to the knee caving thing. Will start incorporating band work in. -Front squat 111 5x3 -OHP 67 2x5, because I'm super weak I had to go down to 63 to finish out with 3x5 | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Wed Sep 30, 2015 9:59 pm | |
| 9/30/15 Bench Press 100 (83%) 5x5 Pause Bench 89 5x3 Wide Grip 89 5x3
Rows 67 5x5
Decided to only squat twice a week.
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Lauren's Training Log Thu Oct 01, 2015 9:21 pm | |
| - lncraft wrote:
Rows 67 5x5
Fucking kilos, man. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Fri Oct 02, 2015 12:35 pm | |
| - Chris Anderson wrote:
- lncraft wrote:
Rows 67 5x5
Fucking kilos, man. Noted lol. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Fri Oct 02, 2015 12:36 pm | |
| Based on 250(95%) 10/2/15 Deadlift on 1” mat 200(80%) 3x3 Knee Pulls 225(90%) 4x2 Oly Squat 140 3x6 Lat pull downs 70 4x15 Back Raises 25 reps
I am really, really, really happy with how this morning went. Everything felt really good.
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Sun Oct 04, 2015 10:39 am | |
| 10/3/15 Bench 100(83%) 3x5—following 2 failed sets of 105. Squats 190(80%) (1x5, 1x4, 1x5)—failed the fifth rep of the second set and had help on the fourth of the third. 170(72%) 2x5
As opposed to the 2nd, yesterday was a bad lift day, but I learned lots of things so that’s what’s important.
Also learned low bar positioning tonight as well and everything felt really good; there was like 45% on the bar, but the basic motions felt good regardless. Will start working with that more thoroughly after I retest my 1rm. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Sun Oct 04, 2015 10:18 pm | |
| 10/4/15
Bench 105(88%) 1x5, 1x4 (1x1) Failed last rep on the second set, followed with a single to finish out the set 100(83%) 2x4 (2x1) I failed the fifth reps on these too, finished out with single reps. 95(79%) 1x4, 1x5 Should get better. Alas, I failed the fifth rep here too. And finally was successful with the last set.
So in short, this was a mess, RPE over 9000, and I quit bench forever…until Wednesday. Deloading, obvs. I've clearly reached the end of this 5x5 capability. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Mon Oct 05, 2015 11:11 pm | |
| 10/5/15 Back squat 85kg 5x5 Paused squat (above and below parallel, 2 sec) 60kg 5x3 Front squat 50kg 5x3
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Thu Oct 08, 2015 11:40 am | |
| 10/7/15 Bench 37.5kg 5x5 Pause chest & 1" off chest 30kg 5x3 Wide Grip 30kg 5x3 | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Fri Oct 09, 2015 11:29 pm | |
| Based on 250 (95%) 10/9/15
Deadlifts 80kg(70%) 5x2 7" block snatch grip deadlifts 67.5kg(60%) 3x12 - grip slipped on third set's last rep, but I pulled a 13th directly after to make up for it. Knee Pulls 90kg(80%) 2x5, 3x3 - was supposed to do 5x5, finished out with 3x3 with conventional instead. Shrugs 45kg 3x15 Band Goodmornings 2x25
Pulled mostly conventional for 90kg knee pulls because the left side of my hip started to bother me pretty badly, especially during cheater. (just realized the pull that must not be named corrects to cheater lol) | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Sat Oct 10, 2015 11:46 pm | |
| 10/10/15
Squats 155lbs(66%) 5x5 Bench 85lbs(71%) 5x5 Pause Bench 75lbs 5x3 Wide grip bench 75lbs 5x3 Lat pulls 70lbs 3x15
Bench felt really good today, squats not so much. 66% felt like 86%. Much needed light work for the body though. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Mon Oct 12, 2015 11:22 pm | |
| 10/12/15
Squats 65kg(60%) 5x5 Pause Squats (above and below parallel, 2 sec/each) 60kg 5x3 Front Squats 50kg 5x3
Pain in my hip seems to be getting better, but I'm going to keep working with 50-60% for another week to wait it out-this will also allow me time to really focus on some of my weaknesses with relatively light weight on the bar. Other than that, squats didn't feel too bad on the descent. About an 1" below parallel is a spot that's meh and speed out of the hole is uncomfortable, but it's all already a vast improvement from Fri 10/9. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Wed Oct 14, 2015 10:27 pm | |
| 10/14/15
Bench 50kg 1x1 - competition style 55kg - failed competition style
40kg 5x5
Paused bench - chest 37.5kg 5x3
Wide grip 32.5kg 5x3
OHP 25kg 3x5
Front squats 50kg 3x3
Everything felt pretty average today. Not bad, not great. Setting up for bench differently though and I believe that it's here to stay. | |
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lncraft Class III
Posts : 56 Join date : 2015-09-20 Age : 28
| Subject: Re: Lauren's Training Log Fri Oct 16, 2015 10:52 pm | |
| 10/16/15 Back squats 130(55%) 5x5 5 count pause squats 105(45%)/130(55%)/150(65%)x8 Dead squats with 30 second rest 110/130(55%)6x1 - I was supposed to do just 130, but I'm apparently incapable of checking what I have on the bar so I did this twice; I was wondering why 130 felt like 110. Front squats 120 5x3
Squats felt good. Hip felt good. Today was good. | |
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