Lauren's Training Log

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

FIRST.

a new training log!?

Indeed!

IT'S ABOUT TIME

I lol'd haha.

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%)

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

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.

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

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

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.

lncraft wrote:

Rows
67 5x5

Fucking kilos, man.

Chris Anderson wrote:

lncraft wrote:

Rows
67 5x5

Fucking kilos, man.

Noted lol.

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.

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.

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.

10/5/15
Back squat
85kg 5x5
Paused squat (above and below parallel, 2 sec)
60kg 5x3
Front squat
50kg 5x3

10/7/15
Bench
37.5kg 5x5
Pause chest & 1" off chest
30kg 5x3
Wide Grip
30kg 5x3

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)

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.

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.

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.

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.