Sammie Jo's training log

yeah i hate it when i get chalk on my back after intentionally chalking my back




dammit

Upper Body

From now on I will be having wednesday as another benching day. Though today I just did a lot of upper body work because of time purposes/ lack of benches. I don't mind though maybe adding some extra times a month just for what I did today. Though to be honest I wasn't focused and had a lot on my mind during this session.

Oh and I have decided to do the intramural meet. Now just to figure out what some prospective weights should be. I was thinking about maybe doing my previous maxes... or just work up to them and see how I feel in these coming weeks.

Dead lifts

stretch/ RDL's for warm up

Using kg's so don't remember what the amounts were before the work set.

70 kg 4x3

Accessories
Lat's
Tricep work
Curls

Bench

Reg. Grip
bar x6
55 x5
60 x4
65 x3
70 6x2

Close grip
65 4x5

Accessories
DB shoulder press
Tricep ext.

As the meet nears, just ask us here or in the gym or a combination of the two about openers. It'll be easy to get a handle on it, I promise. Also, I routinely wait for a bench for freaking 20 minutes now.

We'll make sure you're ready, Sammie. Even if you need help choosing attempts at the meet, the head table will be there to give you feedback.

Squats

bar x6
65 x5
95 x5
105 x4
115 x3
120 4x3
~ Switched bars before my works sets cuz I just felt off warming up. Kind of helped but I know more of my troubles are coming from my hips. Noticed and working on fixing it!

Accessories
Calf raises
Leg extensions
Hip work
Leg press

Bench

bar x6
55 x6
60 x6
65 6x6

Incline Bench
bar 6x8
~I put my feet way under on my last set and used more leg drive. It definitely helped and felt so easy. I guess i'm going to start doing that with my comp. bench to help.

Accessories
DB flyes/rows
Zumba

Deadlifts

95 x6
105 x5
115 x5
125 x4
135 x3
145 x3
155 x2
160 4x2

Deficits of +2 inches
135 4x5

Accessories and abz

Not sure yet, still have to talk with my stats professor, but it looks like I won't being doing the intramural meet. I have a test at 6:30 so it just wouldn't work out. Crossing my fingers to get it rescheduled though!

Bench

bar x6
55 x6
60 x4
65 x4
70 4x3

Accessories n abz

Squats

bar x3
65 x3
85 x3
95 x3
115 x3
120 x3 ~Just did not feel strong on this set.
115 4x6
I have not felt the same strength/motivation since I did 135 a few weeks back. On the last few reps on each set I kept second guessing myself which would lead me to cave in with my knees. I am trying to focus hard on working to get that leg strength before the meet (If I do the intramural meet).

Accessories
Good mornings
Split squats
Hip work
Abz

Bench
(speed day)

bar x6
55 x6
60 6x6
Felt good and fast when I used of my leg drive.

Accessories
Overhead press
Tricep work
Zumba

Deadlifts

forgot since it was kilos x5
forgot since it was kilos x4
forgot since it was kilos x3
72kg 4x3
~Notes: Keough pointed out to me that I cave in my knees when pulling. Closer stance didn't help but need to focus strengthening my adductors or abductors (i have honestly been doing both anyways). Alright session in all honesty.

Accessories:
Lat pull down
tricep work
DB rows

Your knees cave in a lot while squatting, as well. This will just be something you have to work at over a long period of time. Keep on asking for input and we'll get it figured out.

Chris Anderson wrote:

Your knees cave in a lot while squatting, as well. This will just be something you have to work at over a long period of time. Keep on asking for input and we'll get it figured out.

Yeah I have noticed that since the beginning and I am trying to get a grasp on it. But like what Kyle had said to me I now know how to engage my muscles more.

Bench

bar x6
25kg x4
30kg x3
35kg 7x2
35kg x4

Accessories
Incline DB press
Rows

Squats

bar x3
65 x3
95 x2
115 x2
125 x2
135 6x1 x2

Accessories
Front squat
Calf raises
'ductor work
Leg extensions

Whether or not if I do the intramural meet (find out tmrw i hope) I will be starting a new cycle. I only think my bench has gotten stronger, but I know i need to work more on building my base. There is a long list of stuff I need to improve. I want to compete this fall so I know i will work hard this summer with my coach to build strength. Though I am not sure what program I will be running yet.

Bench

bar x4
55 x4
60 x3
65 6x4
~I don't know what was up but it just wasn't a good training day. Very shaky hands with being unstable on the bench just did not work. who knew? But I am feeling good with how I am at least on my bench. I am doing the intramural meet! Finally its good to know for sure. Doing deadlift on friday, bench again sunday, not sure if I want to throw in an extra squat session on saturday. But will be done after sunday for sure.

Accessories
a lot of arm work
Abz
Zumba

Deadlift

worked up to 75kg
for 6x2
60kg for singles
~I guess i lift with pidgin toes. Anderson helped me with my stance. And now I am going to incorporate more singles after my work sets for form purposes. It feels so weird but most of my singles just were awful. So I really have to keep focusing on my form. Thanks for the help Anderson!

Bench

bar x4
30kg x3
35kg x2
37.5kg 4x1 (PR)
35kg 4x4

Accessories
DB Rows
Incline DB press

I know I can hit 35kg in the meet but I am not sure 37.5kg. It was definitely moving slow, so that is why I decided to drop the weight and add reps. I know come meet day I will know how I am feeling and if its good I'm hoping to hit 37.5kg, but won't be counting on it.

Thinking of opening 135 for squats because I feel solid with that weight. Though I know I have never had someone spot behind me so that might throw me off and might go a little lower. But thats just I feel comfortable with for now.

Deadlifts seem harder to find a good opener. So Im open to input on figuring this one out. Same goes for the rest if these seem too high/low whatever.

Did you hit 37.5 kg for 4 singles or for 1 set of 4?

Brometheus wrote:

Did you hit 37.5 kg for 4 singles or for 1 set of 4?

4 sets of singles

Also here is my logic on kinda where stand for the weight:

I get self conscious when i can directly see someone staring at me when Im lifting. Bench Im okay with benching because you look at the ceiling. Squats will be different because never have I ever had someone behind me when I max out. So it will be harder to make what I did this fall. And my deadlift session this past friday was off because almost every set there was people helping with my form and stuff. So that's where I am coming from.

Sammie Jo wrote:

Also here is my logic on kinda where stand for the weight:

I get self conscious when i can directly see someone staring at me when Im lifting. Bench Im okay with benching because you look at the ceiling. Squats will be different because never have I ever had someone behind me when I max out. So it will be harder to make what I did this fall. And my deadlift session this past friday was off because almost every set there was people helping with my form and stuff. So that's where I am coming from.

I can see what you mean. Just my experience from spotting people, there is no judgment whether male or female because i am making sure the lifter is staying safe and i am not touching them unless help is needed. Same for spotting, no judgment except on depth and i am certain i speak for everyone on the team when i say no judgment will be present 

Sammie Jo wrote:

Deadlift

worked up to 75kg
for 6x2
60kg for singles
~I guess i lift with pidgin toes. Anderson helped me with my stance. And now I am going to incorporate more singles after my work sets for form purposes.  It feels so weird but most of my singles just were awful. So I really have to keep focusing on my form. Thanks for the help Anderson!

I have a first name, ya know.    

Sammie Jo wrote:

Also here is my logic on kinda where stand for the weight:

I get self conscious when i can directly see someone staring at me when Im lifting. Bench Im okay with benching because you look at the ceiling. Squats will be different because never have I ever had someone behind me when I max out. So it will be harder to make what I did this fall. And my deadlift session this past friday was off because almost every set there was people helping with my form and stuff. So that's where I am coming from.

Just ask the spotter to stay a little farther back during your attempts.