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 Lauren's Training Log

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lncraft
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PostSubject: Re: Lauren's Training Log   Sat Oct 17, 2015 11:48 pm

10/17/15

Bench
95(79%) 5x5
Paused
85 5x3
Wide grip
80 5x3

Lat pulls
80 5x6

Bench felt surprisingly good. S'pose we'll find out if deadlifts keep the streak alive tomorrow.
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PostSubject: Re: Lauren's Training Log   Sun Oct 18, 2015 4:07 pm

10/18/15

Based on 250

Deadlifts on 1" mat
65x8
90x5
125x5
135x3
155x2
180x2
200x2
210x2
225(90%) 1x2
Knee Pulls
250 2x0
225x1
230 3x1
*Was supposed to do 100% of training max and then 1RM, but body wasn't having it.

I pulled conventional to spare my hips this morning. When I went to pull 250 I switched to cheater and my body sent me so many nopes. Deadlifts are lighter next week and I'm probably going to take a little extra time and find out why my cheater has started to feel so bad. My biggest guess right now from what I saw today is that for whatever reason I'm letting my hips rise way too fast and then I'm pulling with my back, but its somehow also putting a lot of pressure on my hips somehow? Either way, I don't know how this started, my 265 pull with cheater my hips didn't rise before the bar. That being said, whether or not that's the culprit, it's still an issue I need to fix right away.
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PostSubject: Re: Lauren's Training Log   Sun Oct 18, 2015 8:33 pm

lncraft wrote:
...I switched to cheater...
...my cheater has started to feel so bad...
...my 265 pull with cheater...

If I have left any lasting impression on this club and website, this would be chief among them.

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PostSubject: Re: Lauren's Training Log   Mon Oct 19, 2015 1:53 am

Chris Anderson wrote:
lncraft wrote:
...I switched to cheater...
...my cheater has started to feel so bad...
...my 265 pull with cheater...

If I have left any lasting impression on this club and website, this would be chief among them.

It's brilliant and I hate it.
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PostSubject: Re: Lauren's Training Log   Mon Oct 19, 2015 4:38 pm

lncraft wrote:

It's brilliant and I hate it.

Many people share that same opinion of me.

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PostSubject: Re: Lauren's Training Log   Tue Oct 20, 2015 12:32 am

10/19/15

Squats
95kg 1x2
70kg 5x5
5 count pause squats
52.5kg(50%)x5
65kg(60%)x5
75kg(70%)x5
Front squats
50kg 3x3

Everything felt pretty good today. 95kg was a tad slow for my liking, but I haven't repped anything (even if it's just a small, little double) over 200 for far too long. Going to do more small rep work over 200 for this week and next and then in a couple weeks start peaking.
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PostSubject: Re: Lauren's Training Log   Thu Oct 22, 2015 10:57 am

10/21/15

Bench

110x1- failed triple, had help on last two reps

40kg 5x5
Paused chest and 1" off chest
30kg 5x3
Wide grip
25kg 3x5

Yesterday sucked as in my head wasn't in it and I rushed through everything and went too light on stuff, but will make up for it Saturday.
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PostSubject: Re: Lauren's Training Log   Fri Oct 23, 2015 10:59 pm

10/23/15

Squats

225(96%)x1 - failed triple. Losing tightness in my lower back and I seemed to have lost my balance and rocked backwards a little. The weight felt light other than my sticking point above parallel, but that can be fixed easy. I know I could've gotten that second rep if I'd just stayed tight.
225x0 - I had this rep like 99% by myself, but had minor assistance at said sticking point, but the 1% is forcing me to call this a fail, sadly.
145(62%) 5x3
Pause Squat
185(5 rep max)x1 3 seconds in the hole
Dead squats
130 8x1, 30 second rest in between

Today felt good despite my gazillion fails in the past week. Surprised and happy that my 185 paused squat was so easy too, especially after heavy sets. It's been awhile since I've lifted heavy and I'm kind of kicking myself for that, but my body is probably thanking me for it. Rather than doing 5x5, I'm going to start doing 5x3 and splitting my two squat days between light and heavy. Right now, there's no reason for me to really be great at 5 reps. 3-4 should cut it. I'll leave volume (5+) for my accessory stuff/building strength out of the hole, etc. (Unless someone thinks this is a horrible idea, then I can stick with 5x5) I'm also now on a mission to fix my hips shooting out problem and am excited for that to be over with.
*EDIT: Need to work on quads too. Not just an issue of tightness.
*EDIT again lol: Failing that second rep for the first set was also an issue with joint stability/strength, which makes a ton of sense to me. Need to work on this, as well.
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PostSubject: Re: Lauren's Training Log   Sat Oct 24, 2015 10:33 pm

10/24/15
Bench
100 5x3
Pause - 3 seconds just below sticking point
55(45%)/65(55%)/75(65%)x8
Lat pulldowns
80 3x6
Tricep extensions with 20lbs (should have gone heavier)
3x10
Dumbbell bench press
35 3x10

Today felt pretty good. For whatever reason I'm setting up crooked-I feel like I'm not, but alas, I am. Need to control my descent a little more too. Left arm is visibly weaker than my right and the bar comes up uneven on sets every so often so need to work on that as well. Switching things to 5x3 and going to alternate heavy/light sessions and use 5+ rep ranges for accessory stuff like I'm doing with my squats. Am still liking the new set up. Also fiddling with my belt to see my preference on that.
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PostSubject: Re: Lauren's Training Log   Sun Oct 25, 2015 8:47 pm

I saw one of your recent bench videos on Instagram. Your bench issue is similar to mine--the bar almost always goes lower on my right side, and is usually a bit cockeyed as well. For me it is a scapular mobility issue. This affects my squat as well.

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PostSubject: Re: Lauren's Training Log   Mon Oct 26, 2015 12:03 pm

Chris Anderson wrote:
I saw one of your recent bench videos on Instagram. Your bench issue is similar to mine--the bar almost always goes lower on my right side, and is usually a bit cockeyed as well. For me it is a scapular mobility issue. This affects my squat as well.

Do you use stuff by the Donnie Thompson guy you recommended to me for my ankles or what do you do for that?
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PostSubject: Re: Lauren's Training Log   Mon Oct 26, 2015 12:23 pm

10/25/15
Deadlifts
Based on 250
1" deficit
215(85%)3x3
Knee Pulls
225(90%)5x1
Lat Pulldowns
60 3x10

Pulled conventional last night. My 225 knee pulls felt pretty good. After 215, knee pulls and cool downs came up pretty smoothly. As far as my stance goes, I either need to seriously work on my conventional or figure out what's wrong with my...other stance. I'd like to be able to match 265 in January, not go down. That or I'll quit...the other stance...cold turkey and start pulling it 4-6 weeks out. Maybe I just need a break from it for awhile.
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PostSubject: Re: Lauren's Training Log   Mon Oct 26, 2015 6:18 pm

lncraft wrote:

Do you use stuff by the Donnie Thompson guy you recommended to me for my ankles or what do you do for that?

Donnie has some solid shoulder stuff, but I use a hodgepodge of shoulder mobility stuff. The Supple Leopard is in the Dropbox; use it.

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PostSubject: Re: Lauren's Training Log   Mon Oct 26, 2015 9:18 pm

Chris Anderson wrote:
Donnie has some solid shoulder stuff, but I use a hodgepodge of shoulder mobility stuff. The Supple Leopard is in the Dropbox; use it.

Sounds good, thank you!
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PostSubject: Re: Lauren's Training Log   Mon Oct 26, 2015 9:45 pm

10/26/15

Squats
60kg 5x3
Paused 3 sec just below sticking point
60kg(55%)x5
67.5kg(65%)x5
80kg(75%)x3 right knee gave out on fourth rep

Called it after that. Right knee is my surgery knee and I'm feeling the same ache that I felt right before I tore my meniscus. Scheduled an MRI; I will do anything humanly possible to avoid another damned surgery. The level of frustration is strong right now.
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PostSubject: Re: Lauren's Training Log   Wed Oct 28, 2015 9:04 pm

10/28/15
Bench press
90 5x3
Lots of random sets and reps with 85 while Dalton helped me tweak lots of things like foot placement, cues, set ups, grip, etc. Played with another set up tonight and it worked really well for me too, so that's something I'm going to keep working on.
Pause bench
60/70/80x5 3 sec pauses below sticking point
Wide grip
80 3x3
Lat pulldowns
70 2x10
60 1x10
DB bench press
30 3x6

Tonight went really well. Also pleased to find that my knee didn't bother me all that much during bench; keeping fingers crossed but my hopes on a short leash. Also going to keep training at Magni instead of the oly room on Wednesdays for the time being.
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PostSubject: Re: Lauren's Training Log   Fri Oct 30, 2015 10:55 pm

10/30/15
Squats
45(lbs)xinfinite...it felt like anyway.

Taking it easy on my knee till next week. It did not feel good today and it probably wasn't smart of me to squat lower than when the pain starts, but if something is wrong it's already wrong so that's the ever intelligent Lauren Logic. Worked on a ton of technique stuff that I can't wait to try out with weight (eventually).
-Wider grip
-Thumbless grip
-Bracing
-Elbows in
-Breathing
-Sitting back/keeping heels down

I really liked how this felt, but of course any changes feel fine with just the bar. I can't wait to work with this more.
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PostSubject: Re: Lauren's Training Log   Mon Nov 02, 2015 11:33 pm

11/1/15
Bench
105 5x3
Wide grip
80 3x3
Lat pulls
60 3x6

Bench felt pretty good, use to not be able to do 105 without handoffs and I did it. I actively reminded myself to use leg drive on these sets and it did wonders, but in the process of that, forgot a bunch of other cues lol. It's coming along, though.

11/2/15
deadlifts based on 250lbs
90kg(198)80% 5x2
Knee pulls
95kg(209)85% 3x3
High bar squat
62.5kg(137.5)60% 2x8
Upright Rows
20kg 3x10
Band Goodmornings
2x15

Pulled conventional for everything. Fiddled with a couple different feet placements with cheater later and those didn't hurt my hips (but there was only 60kg on the bar) so not like I could really get a good read on it. The changes I've made in my squat felt fine with weight on the bar, but my knee is still bothering me so it is kind of taking away my excitement from trying new things.
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PostSubject: Re: Lauren's Training Log   Wed Nov 04, 2015 10:25 pm

11/4/15
Bench Press

110 5x3 (Rep/Set PRs)

Chains
45+(like 20lbs? Idk Dalton put them on)x5

Paused
80 3x3
Wide grip
80 3x3

V bar pulldowns
80 4x5
Tricep extensions w/ Dumbbells
20 3x10

I'm so happy with bench tonight; like I think I'm actually starting to enjoy this lift. (Sorry Chris lol)
Big thing I need to focus on now is not flaring my left elbow. Started remembering cues better like gripping the bar as tight as possible and trying to bend it. Also trying to slow my descent. Brian talked about using leg drive through the whole lift and then fully on the way up and that helped immediately. So much of the success today.
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PostSubject: Re: Lauren's Training Log   Sun Nov 08, 2015 2:37 am

10/6/15
Squats
Did a lot of work with the 55lb bar. Determined to go on a squat hiatus for 2 weeks. Gonna be hard.

10/7/15
Bench
80 5x3
Pause (1" off chest)
80 5x3
Wide grip
75 5x3
Lat pulldowns
70 3x6

Meh days.
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PostSubject: Re: Lauren's Training Log   Mon Nov 09, 2015 10:56 pm

11/9/15
Deadlifts
Based on 250*
(Conventional)
90kg(80%)x2
95kg(85%)x2
102.5kg(90%)2x1
107.5kg(95%)x1
(cheater)
60kg 2x5
*Didn't feel bad, lightweight but better than last week.

Knee pulls
102.5kg 3x1

Rows
27.5kg 3x12

Shrugs
60kg 3x10

Yay! Deadlifts felt good!!! Very happy! Though my form sucked that last full ROM pull.
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PostSubject: Re: Lauren's Training Log   Thu Nov 12, 2015 11:50 am

11/11/15
Bench Press

115 3x2 (1 set, failed third rep)
115 2x1, 2x0 (failed second reps)

Reps with 85 to work on bar placement on my chest

Paused
80 5x3
WG
80 5x3

Close grip lat pulldowns
70 1x6
80 2x6

Bench still feelin' good.
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PostSubject: Re: Lauren's Training Log   Fri Nov 13, 2015 7:06 pm

lncraft wrote:
Reps with 85 to work on bar placement on my chest.

Protip: put a bunch of chalk on the middle of the bar and wear a dark-colored shirt so you can see where the bar is touching.

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PostSubject: Re: Lauren's Training Log   Tue Nov 17, 2015 9:24 am

11/16/15
Deadlifts
Based on 250
Seriously lost count of how many times I attempted a triple with 215.
215(85%)x3 (conventional)
225(90%)x1 (conventional); was supposed to be a double. Wasn't surprised I couldn't get the second rep of this.

Yesterday sucked. I think a lot of that was psychological since I up and pulled 215 with conventional directly after like 8(+) attempts previously so I know it wasn't the weight. And that my first reps for cheater attempts were pretty good form and fairly quick (until I couldn't even get the first reps off the ground). Idk, weird day.
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PostSubject: Re: Lauren's Training Log   Sat Nov 21, 2015 7:02 pm

11/21/15
Bench

110x3
95 5x2

Paused
85 3x3

Wide grip
65x3 - only did one set of this because my gym back home doesn't have adjustable heights and my arms were too short to unrack the bar again and no one was there to give me a hand off.

Wide grip lat pulldowns
90 3x6

Dumbbell tricep extensions
20 3x10


Today was meh. Basically the only thing I was happy with was that I unracked and repped 110 without help and no spot. Doubles at 95 felt rough. Plans to slowly start cutting weight is becoming hard with free food and home-cooked meals and stuff.
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