Sammie Jo's training log

Bench

bar x5
55 x5
65 4x8
70 3x3 working on my wrists

Accessories
Lots of upper body work
Zumba

Deadlifts

all in kg
40 x3
50 x3
60 x3
62.5 x3
65 5x5

Sumo pulls singles @ 30kg

Accessories
Lat pull downs
front raises

Bench 3/30

bar x5
55 x5
65 x5
70 x5
75 x5 x5 x5 x5 x4

Squats 4/1

bar x3
65 x3
85 x3
95 x3
105 x3
115 5x5

Accessories
Good mornings
Calf raises
Adductors

Bench

bar x3
55 x3
65 x3
75 x3
70 4x3 ~kept working on good form and speed
65 3x7

Accessories
front/side raises
DB overhead press
Rows
Zumba

Not a good session for me. Felt rushed through my sets. Also got annoyed and let things get to me. Coming in mad to the gym does not help either. Next time I will hopefully get my shit together.

Deadlifts

all in kg
40 x3
50 x3
55 x3
60 x3
70 x5 x5 x5 x5 x4 x4

Sumo for singles @ 50kg.

Sumos are looking much better! And I have burned so many training sessions at the CRWC by being mad at other people; I know that feel.

Bench

bar x4
55 x4
65 x4
70 x4
75 x5 x4 x4 x4 x4

OH Press 3x6

Squat

bar x3
65 x3
85 x3
95 x3
105 x3
115 x3
125 x5 x5 x5 x4 x4
~bar a little lower on my back this time. Keeping it the same for next time. Got in a good groove and powered through.

Accessories
leg press
abductors
front squats

Bench

bar x5
55 x5
65 4x8

Accessories
front and side raises
tricep extensions
core

Deadlifts

all in kg
40 x3
50 x3
55 x3
60 x3
65 x3
70 5x5

Sumo for singles @ 50kg

Deficit pulls @ 50kg 3x6

Bench

all in kg
bar x3
25 x3
30 x3
32.5 5x5

Any chance you'd consider running for an officer position next meeting?

Kyle Keough wrote:

Any chance you'd consider running for an officer position next meeting?

Yes I am planning on it.

Sammie Jo wrote:

Kyle Keough wrote:

Any chance you'd consider running for an officer position next meeting?

Yes I am planning on it.

Repped

Sammie Jo wrote:

Kyle Keough wrote:

Any chance you'd consider running for an officer position next meeting?

Yes I am planning on it.

That's great. I think you'll do an excellent job.

Thanks! To the both of ya!

Squats

bar x3
65 x3
85 x3
95 x3
115 x3
125 5x5

Accessories
Good mornings
ab and ad ductor work
Leg extensions

Bench

bar x3
55 x3
65 3x8
75 x2
80 3x2

Accessories
Upper body work
abz
hot zumba...

Sammie Jo wrote:

hot zumba...

Is this like zumba and hot yoga mixed together?

Chris Anderson wrote:

Sammie Jo wrote:

hot zumba...

Is this like zumba and hot yoga mixed together?

Yupp. And it was not fun. The activity room was super hot but no yoga..

Deadlifts

don't remember my warmups
165 5x4

Sumo pulls for singles

Bench 4/21

65 x3
70 4x3

abductors
back work

Bench 4/23

bar x3
65 x3
75 5x5

Squats 4/23

65 x3
95 x3
115 x3
125 3x5
130 x3
95 x8

I have been super tired and out of lifting in my normal routine the past few days. Deciding that I am just going to have fun lifting till school is out to not stress me out. So saying that, I have just realized that if I do decide to compete in an August meet I will be 12 weeks out, and then a rest week, on May 17th. Not sure what program I should run before a meet. Any suggestions? but if I don't compete in August, which will depend on how my work schedule will fit into training, I know I am for sure doing something in the spring. Though I have time to figure that out and i'm not worried about it. But if you guys do have any programs you think would be worth checking out I am all ears. Or even think I should wait till spring let me know. Seriously considering everything.

I guess i am just curious but what training programs have you ran and what are you running right now?

What sort of programming are you doing now? Without too much knowledge of what you've been doing, I would suggest something with a simple, gradual progression scheme like a 5x5 program. Or, you might be able to jump into something like 5/3/1. Whatever you do, I think you'll get a lot of benefit from starting to build up your work capacity and add more volume and frequency in your training. Overall, you seem to have really low training volume and you'll want to build that up and prepare your body to do more work over time.

High school simple peeking program that have lasted just a semester and always added 10lbs to my lifts. just did basic 3 sets of 8 reps and moved up the weight and decreased the reps as the sessions went on. I have run that quite a bit and like that.
During the beginning of this year did a style similar to that just upped the intensity a bit.
And since the intramural meet I have kinda been doing some 5x5. Taking it slow and working on keeping form and building a base, though from trying to hit close to max is what made me feel so tired.

I don't know if that helps..