Sammie Jo's training log

10/13 Bench

3x6@ 65
3x4@ 70
3x2@ 75
~Tried pauses while lifting to just get used to the feel from what I saw at the meet. Will definitely need to keep working on them. Was okay at first but then got harder with weight. Hate benching but I know I will get better in time.

Accessories:
DB rows 20 3x10
Overhead press 3x10
Push downs 2x10
ab workout

Sammie Jo wrote:

Hate benching

Repped for this...

Broceidon wrote:

Sammie Jo wrote:

Hate benching

Repped for this...

Well I am being honest

Sammie Jo wrote:

Broceidon wrote:

Sammie Jo wrote:

Hate benching

Repped for this...

Well I am being honest

Most of our team feels the same way as you do.

Before I go into training I need to know what my maxes are. I have had an idea of what I was able to lift, but haven't truly trained since the spring. And not for any competition but just for strength class in school.

I have in this time been looking at workout programs. Taking from what I am most comfortable doing from High School I want to continue on something similar to it. I will be doing 3days of lifting with 3days of cardio (Zumba because it is better than running in one place) and resting on Saturdays when I work. By next Tuesday I will for sure know if I will be doing my old workout or might add some tweaks to it. Since I don't plan on competing till the spring, I have a lot I want to fix on my lifts.

So today I started maxing with my Dead lifts (Conventional). I think it went really well, and I am happy with what I got. From 135 to 155 I felt I had another in me, but since i'm maxing I didn't want to tire out.

4 @ 95
4 @ 105
2 @ 115
2 @ 125
1 @ 135
1 @ 145
1 @ 150
1 @ 155
1 @ 160
1 @ 165
1 @ 170
1 @ 175
Failed 180 attempt

Squat Max...
Warm up Bar x4

4 @ 95
2 @ 105
2 @ 125
1 @ 135
1 @ 145
1 @ 150
1 @ 155(missed)
put 135 back on for 1
put 145 back on for 1
(These both seemed easy for me)
put 155 back on missed again

Just disappointed in myself for missing (what should have been) an easy weight for me. My best max back in HS was 185.... I think I honestly let things get to me while lifting. So I got mad and left and vented to my brother, and now I am determined to get that amount back and more. Just have to bench and start my routine Tuesday!!

I spied on you during training, and here were my observations:

1.) The misses with 155 were at least partly mental. You just need to build up confidence dropping into the hole. You're putting the breaks on your squat and robbing yourself of any stretch-reflex.

2.) You've got some technique issues that need fixing. Once those get addressed, your squat will skyrocket. Grab one of our guys next time you're squatting and ask for feedback.

K E O S A W A wrote:

I spied on you during training, and here were my observations:

1.) The misses with 155 were at least partly mental. You just need to build up confidence dropping into the hole. You're putting the breaks on your squat and robbing yourself of any stretch-reflex.

2.) You've got some technique issues that need fixing. Once those get addressed, your squat will skyrocket. Grab one of our guys next time you're squatting and ask for feedback.

It's not really spying when you were on the platform right behind me, but thank you for the advice!!!

I forgot to log my bench max so here it is
bar warm up
4 @ 50
2 @ 55
2 @ 60
1 @ 65
1 @ 70
1 @ 75
1 @ 80
1 @ 85
Missed 90

First day of my training
Dead lifts
Warm up:
Stretch & shoulder shrugs

1x8 @ 95
4x10 @ 115
1x8 @ 115 ~So on this one I couldn't finish it because my hand was throbbing from my callus/blister. So had go to CVS and get tape and then headed to the field house to finish my session. I now have wimpy wrap and tap for my next session..

Accessories: (at the field house)
Tricep extensions 3x10
DB rows 4x10
Ab work

Squats

Warmup: Bar & 65 x4

5x10 @ 95

Accessories:
Calf Raises (bar) 4x15
Leg extensions 3x8 @ 50
Leg press 4x10 @ 90

Benching

Warm up stretches & Bar x8

8x5 @ 65
~Worked on making sure I had pauses in each rep

Accessories:
DB shoulder press 3x10
Rolling DB extensions 3x10

Ab work

Deadlifts

Warm up stretch & shrugs

95 x5
115 5x10

Accessories
RDL's 95 3x10
Leg curls 4x8

Ab work

I feel like my hands will forever be raw and not fully heal... But other than that my sets felt good.

Squats on Squats

45 x5
65 x5
105 5x8

Accessories
Split squats 3x8
Calf raises 3x15

My form felt really off during my whole session. I think for my next squat day I will go lighter and have someone help me work on fixing my form.

I believe I saw you for a couple of your sets yesterday. Force your knees out. They were caving in like crazy as you rose up out of the hole. Strengthen your hips and engage your glutes.

Bench

Warm up
stretches
bar x6

65 5x8

Accessories
Tricep extensions 5x10 w/ 20lb DB
DB Rows 5x10 w/ 20lb DB
Ab work

Dead lifts

RDL Stretches
95 1x5
125 4x10
Did not have to wrap my hands for any sets. The grip felt good which made me more confident with the long sets.

Accessories
Leg extensions 3x8
Lunges 3x10
Ab work

11/8 Squats

Warm up
bar x5
65 x5

105 5x10
~so I am working on trying to not let my knees cave in so much. I was able to be persistent with it up until the 6th or 7th rep. I know I have to keep building muscle so my legs don't tire out with the long sets.

Accessories
Leg press 5x10 @90
Hip abductors 5x10 @idk

Bench

Warm up
Bar x8

55 5x10
Note: I guess I have been a blonde for the past weeks and putting down 65 when I have really been doing 55 whoops..

Accessories
Rolling DB ext. 3x10
DB Rows 3x10
Push downs 3x10

Deadlift

Warm up

95 x5
130 3x10
135 x6

Accessories
triceps ext. 5x10
DB rows 5x10
Abzz

Squats

Warm up bar x5

115 4x5
100 3x10

Accessories
Calf raises 4x15
Leg press 30
Leg extensions 3x8
Hip abductors 3x8

Bench

Warm up bar x5

55 5x10
~wrist started to hurt on the 3rd set. If it hurts next week might have to look into wrapping it and doing some strengthening exercises.

Accessories:
DB shoulder press 3x10
Rolling DB ext. 3x10
Ab work

Deadlifts

Warm up
shrugs 25
DL 95 x 5

135 3x8

Accessories:
RDL's 4x10
Hello Dollies 3x20
Ab work

Squats

Warm up
bar x3
95 x3

100 4x8

Accessories:
Front squats 4x6 ~Thanks Anderson for helping with my form. Definitely helped to bring in my stance.
Leg curls 4x8
Abz

So I don't know if I will lift over break. I am benching monday when I get home but I don't have the space for squats but I might deadlift. Though I feel my legs need a break so I will just see how they feel next week.

Bench

Warm up: bar x3

55 x6
60 4x8

Accessories:
Shoulder press 3x10
DB Flys 3x10
Front/Side raises 3x10

~Feels good to be back in IC. I did lift over break but nothing to log about.