Alanna's Battle Log

Alanna · January 4, 2015

Lifting session today (1/4/14) + 20 min. of rowing. Skipped squats (prob. would have been a light day anyway) because I tweaked my right knee just a *tiny* bit last time. Knees aren't something I want to mess around with.

----------------

So, how'd the holidays go?

Brushing off this battle log for some tracking while traveling. This will be part finishing up my most recent challenge and part inter-challenge mini-challege. Here's the plan:

Lifting Plan
Lift at least 6 times between Dec. 15 and Jan. 3. If necessary use longer yoga sessions or bodyweight workouts to bring the total number of strength-oriented workouts up to 9.
After Dec. 15, deload for faster workouts (and since recovery will be compromised)
Squat: 80 kg --> 68 kg
Deadlift: 92 kg --> 80 kg
Bench: 48 kg --> 42 kg
OHP: 36 kg --> 30 kg
Power cleans: probably 32 kg --> 25 kg, but I'll play this by ear
Use the deload to work on form:
Squat: donâ€™t tip forward coming out of the hole
Bench and OHP: keep wrists straight (i.e., don't create moment arms by tilting wrists back)
Deadlift: straight bar path when lowering the weight
Power cleans: land the bar correctly on my shoulders; right now I land the bar a little low and push it up. I am informed that doing this with heavy weights could break my wrists. Been there, done that, so I need to fix this now.
Last set will be AMRAP so I have another way of making progress (rep maxes)
Food Plan: be smart about food (i.e., stick to Paleo when possible), but donâ€™t stress about being perfect over the holidays. I also have protein powder, healthy snacks, and access to a kitchen for most of my travels.

And one last goal: finally organize all of my mobility resources/references (meant to do this in August!)

I'm very much looking forward to the trips, but now that school's over I've completely lost my routine. These goals will keep me on track until the next semester!

Lifting: 8 sessions + 1 substitute bodyweight/yoga session = success

I liked lifting while traveling. I had more energy as a result, and I also had plenty of time for the sessions--I'm not really up for 10+ hrs of sight-seeing every day, so the lifts were a nice break for the evenings. A few of my lifts are still 1-2 kg lower before the deload, but for the most part I'm ready to pick up where I left off (and I think deadlifts and squats may have even improved a better).

Form is getting there, too--deadlifts and squats esp. feel great. Power cleans are a bit hit and miss, but today I got in some reps that felt really good. Still need to work on my wrists for bench and press, but it's improving.

Food: Could have been much smarter (esp. quantity wise), but could have also been a lot stupider. I was a bit stupid on NYE, but on the plus side I got right back on track the next day when I returned home.

Things I learned: having kitchen access while traveling really helps, fruit and nuts are not great snacks/meal substitutes when I'm very hungry, and I get CRANKY when I don't get enough protein.

Mobility references: yeah, didn't happen, and won't for a bit with exams coming up. I think I need to make a mobility challenge goal... maybe next time.

----------------

Finally, for posterity (i.e., me at the end of the year):

2015 GOALS

Progress to intermediate programming (i.e., a weekly progression) for powerlifting
Lifts (at least one rep)
- 200+ lbs squat
- 145+ lbs bench press
- 260+ lbs deadlift
- 105+ lbs OHP
Test my 1 RMs in the Big 3 (squat, deadlift, bench)
Compete in a powerlifting meet
Drop bf% to 20â€™s
Complete a set of 5+ pull-ups
Do a pistol squat (left and right)
Reduce 2k time on a rowing erg to 8:40 min. (assuming I continue using rowing for cardio)
- Alternate goal if I start running again: 5k in <= 30 min.
Learn solo jazz/Charleston steps (enough that I can comfortably dance a song by myself)
Learn the Shim Sham
Submit a paper for publication in an academic journal
Find a dance community/dance friends when I move in the fall (turning friends into dance friends by introducing them to dance counts )
Find a lifting community/lifting friends when I move in the fall (same as above)

esmegaia · January 14, 2015

Did you catch the series about the history of dance -Dancing Cheek to Cheek? I thought the episode on the Charlestone was really interesting!

Alanna · January 16, 2015

Did you catch the series about the history of dance -Dancing Cheek to Cheek? I thought the episode on the Charlestone was really interesting!

No, I didn't--thanks for telling me about it! Unfortunately I don't have a TV or a TV license--I'll keep an eye on it to see if they add it to the BBC iPlayer.

-----------

I had almost finished typing up all of my workouts, but accidentally deleted everything, so here's the quick summary:

Lifting 1/6/15
Conditioning (rowing) 1/11/15
Lifting + Conditioning (rowing) 1/12/15
Lifting 1/14/15
Conditioning + some accessory work (pull-up progression and core) 1/15/15

I had to take it easy on squats for a bit because of the aforementioned knee troubles (probably caused by a tight IT band, probably caused by not foam rolling enough while traveling). I was able to do back squats again on Wednesday (1/14) and deloaded from 80 kg to 70 kg. 70 kg was heavy, but hopefully the knee will stay happy and I'll be back up to 80 kg soon.

Alanna · January 17, 2015

Lifting session, Saturday 1/17/15

hang cleans: 15x3x2, 25x3, 29x3, 31x3x5
squats (high bar): 20x5, 40x5, 50x3, 60x3, 65x2, 72x5x3 (+ belt)
- These felt sooooo heavy . Blegh. At least my knee is feeling better, and I'm hoping* it stays that way.

*hoping = foam rolling the heck out of my legs and seeing a physio regularly to try to fix the IT band

bench: 20x5, 30x5, 40x3, 47x5x3
- My form (i.e., the trouble I has having with bending my wrists back instead of keeping them straight) is improving--the same spotter who pointed out the problem spotted me today and said that my wrists looked good when I asked for feedback.
plank: 1:00 min

+ conditioning (rowing, damper setting = 5): 10 min. --> 1860 m

Alanna · January 22, 2015

Lifting session, Monday 1/19/15

squats (HB): bwx10, 20x5, 40x5, 60x5x5 (alternating between pause squats and attempted explosiveness)
- Light squat day. I traded out my usual front squats for some form-focused back squats.
OHP: 20x5, 24x3, 30x3, 34x1, 36x3x5, 36x30 sec. hold
- Yeeees! Finally got the 36x3x5 that I was struggling with before the holidays.
deadlift: 60x5, 80x3, 92x2, 98x5
- Closing in on triple digits...
DB rows (each side): 7x5, 10x5, 14x5, 16x5x3
- I'm taking it easy on the pull-up progression for a bit in order to give my elbow a chance to recover. Finding the DBs for this was interesting--most of the DBs in the 10-20 kg range were either in use or scattered throughout the free weights area. Gym is hopping after the holidays...
planks: 1:00 min.

+ rowing (damper = 5):

500 m warm-up
2000 m in 9:00.8 min. (average pace: 2:15.2/500 m)
1000 m cool down

I beat my first 2k time (back in December) by almost a minute! Legs were killing me after squats and deadlifts.

Lifting session, Wednesday 1/21/15

The knee and IT band were a bit grumpy again after Monday's session. I'm going to have to take it easy on the squats until I get to the root of the problem.

hang cleans: 15x3x2, 25x3, 30x3, 32x3x5
squats (HB): 20x5, 40x5, 50x5, 60x3
- Aborted here because my knee started buckling in, which is not a typical fault for me. I got feedback from one of the experienced lifters on my form @ 40 kg, and it looks good. However, I might be stressing my knee by bouncing too much out of the hole, so I'll work on a more controlled changed of direction.
bench: 20x5, 30x5, 40x4, 47x6x2, 47x5.5 (light spot on 6), 40x5, 40x7
plank: 1:00 min.

miss_marissa · January 26, 2015

Lifting session, Saturday 1/17/15
bench: 20x5, 30x5, 40x3, 47x5x3
My form (i.e., the trouble I has having with bending my wrists back instead of keeping them straight) is improving--the same spotter who pointed out the problem spotted me today and said that my wrists looked good when I asked for feedback.

I have that issue too Also tight IT band so my knees cave while squatting. Anything you have found that helps?

Alanna · January 27, 2015

I have that issue too Also tight IT band so my knees cave while squatting. Anything you have found that helps?

It seems like both of those are common issues. You have quite an impressive squat despite the tight IT bands!

For my wrists--deloading over December for the holidays gave me a chance to work on form at the lighter weights. Having a good set-up (bar in the palms of my hands) is crucial. And I've also found getting a lift-off for the heavier weights helped (although now my wrist position seems fine sans lift-off, too). Maybe they helped me learn how to place my hands so they'd be in the correct position once the weight was un-racked?

For the IT band--foam rolling all of the muscles around it was enough for a while, but I've had to graduate to using a lax ball to work out the knots. I just posted a really good Mobility WOD video in my challenge on lax ball work and stretches for IT band syndrome (I particularly like the lateral hamstring stretch). I'm a fan of pigeon pose for stretching my glutes, too. I'm also seeing a sports chiropractor who also does ART, which is helping quite a bit.

miss_marissa · January 27, 2015

It seems like both of those are common issues. You have quite an impressive squat despite the tight IT bands!

For my wrists--deloading over December for the holidays gave me a chance to work on form at the lighter weights. Having a good set-up (bar in the palms of my hands) is crucial. And I've also found getting a lift-off for the heavier weights helped (although now my wrist position seems fine sans lift-off, too). Maybe they helped me learn how to place my hands so they'd be in the correct position once the weight was un-racked?

For the IT band--foam rolling all of the muscles around it was enough for a while, but I've had to graduate to using a lax ball to work out the knots. I just posted a really good Mobility WOD video in my challenge on lax ball work and stretches for IT band syndrome (I particularly like the lateral hamstring stretch). I'm a fan of pigeon pose for stretching my glutes, too. I'm also seeing a sports chiropractor who also does ART, which is helping quite a bit.

Thanks! I checked out those videos real quick and some of those stretches already seem to help! I can tell already my right Achilles is a lot tighter than my left so working on that should help a bit. I am really terrible with foam rolling/lax ball work.

That's awesome that you were able to address your wrist issue. Although I never want to deload looks like I might have to lol. Thanks for all the tips! Good luck in your training!

Alanna · January 31, 2015

Thanks! I checked out those videos real quick and some of those stretches already seem to help! I can tell already my right Achilles is a lot tighter than my left so working on that should help a bit. I am really terrible with foam rolling/lax ball work.

That's awesome that you were able to address your wrist issue. Although I never want to deload looks like I might have to lol. Thanks for all the tips! Good luck in your training!

I'm glad they helped! Kstar is awesome.

I'm with you on deloads. One thing that made it a little more palatable for me was going for max reps on the last set, so at least I could set a rep max.

----------------------

Lifting session, Friday 1/23/15

squats (HB): bwx10, 20x5, 40x5, 50x5, 60x5, 70x3 (kept light because didn't want to aggravate the knee and IT band. These felt good.)
OHP: 20x5, 25x5, 30x3, 34x2, 36x4, 36x3x4 (one more rep than last time...)
deadlifts: 50x5, 70x3, 90x2, 100x5 (triple digits!)

+ conditioning (rowing, damper = 4): 16:15 min. --> 3k (average pace: 2:42/500 m)

Conditioning, Sunday 1/25/15

rowing (damper = 4) 27:25 min --> 5k; power 10 every 500m through 3k

plank: 1:00 min.

Lifting Session, Monday 1/26/15

squats (high bar): 20x5, 40x5, 50x5, 60x3, 60x5x3 (wanted to do 65, but these weren't feeling so great)
bench: 20x6, 30x5, 40x3, 44x2, 48x5x2, 48x4, 45x4x2, 42x5 (gonna switch to triples now with bench, too)
assisted pull-ups: bw-45.5kgx5, bw-36x5, bw-27.5x5, bw-22.5x5x3 (elbows are feeling better, so I'm going to try to add back the pull-up work, but a bit more sensibly this time--i.e., keep the majority of my work like any other upper body progression)
back extensions: bwx10, bw+15x10x3 (didn't feel like mucking around with power cleans in the main gym today, so the pull-ups and back extensions replaced them)
hanging leg raises:
- bent knees: bwx10
- straight legs (can't quite reach 90 degrees): bwx8
- bent knees: bwx10

+ conditioning (rowing, damper = 4): 15 min. --> 2900 m (2:35 min/500 m)

Knee is deciding to act up again. I don't think the glutes and hamstrings are happy about all of the poking and prodding. I'm stopping squats and rowing for a bit. I also split my next lifting session into upper/lower days because I didn't want to deadlift with the ouchy leg.

Lifting session, Wednesday 1/28/15

OHP: 20x5, 24x5, 30x3, 34x1, 36.5x4, 36.5x3, 36.5x2x2, 34x3 (30 sec hold on last rep) (not my best OHP workout. Used 36.5 kg because I couldn't find the plates for 36. I'll drop down to 36 next time and try to get more sets at 4 reps)

+ conditioning = lift weights faster

upper body circuit (x3):
- assisted pull-ups: bw-36kgx10
- incline push-ups (~1 foot from ground), elbows in: x7
- DB rows: 12kgx10 (each side)
- plank: 1:00 min.

Lifting session, Thursday 1/29/15

deadlift: 40x5, 60x5, 80x5, 92.5x2 (+ belt), 102.5x5 (+ belt) (decided to try using a belt today--don't quite need it yet, but I'll want it when I start doing heavy singles. It's gonna take some getting used to.)
back extensions: bw+15kgx10x2
hanging leg raises, bent knees: bwx10x2

Alanna · January 31, 2015

Lifting session, Saturday 1/31/15

Forgoing power cleans along with barbell squats for now, so today was just bench + assistance work.

bench: 20x6, 30x5, 40x3, 45x2, 49x3x5
- Switched to triples. Last reps was slow, but finished all of the sets without too much difficulty. It will be interesting to see how 50 kg goes.
assisted pull-ups: bw-41kgx5, -36kgx3, -32kgx3, -27.5kgx2, -22.5kgx1, -20.5kgx5x3
- I wasn't ready to jump to the next increment on the machine, so I put a 2 kg plate on the seat to add to the difficulty--my working weight is actually bw-22.5kg+2kg
bulgarian split squats: bwx10x3
- Didn't seem to bother the knee. Superset these with my working sets for pull-ups.
plank (rolling): 30 sec. each on front, left side, front, right side, and front (total = 2.5 min.)

And lots of mobility work and glute activation exercises throughout the day.

Alanna · April 4, 2015

2015 GOALS
~~Progress to intermediate programming (i.e., a weekly progression) for powerlifting~~
Lifts (at least one rep)
200+ lbs squat
145+ lbs bench press
260+ lbs deadlift
105+ lbs OHP
Test my 1 RMs in the Big 3 (squat, ~~deadlift~~, ~~bench~~)
~~Compete in a powerlifting meet~~

Whoops, I passed the 260 lbs mark on deadlifts a while back... and pulled 132.5 kg ( = 291.5 lbs) today!

That lift was for my first powerlifting meet (a push-pull competition), so I've also tested my 1 RM for bench and deadlift.

And I'm starting an intermediate program (Texas Method) on Wednesday

CourtnieMarie · April 6, 2015

hi!

Alanna · April 10, 2015

hi!

Hey! Thanks for stopping by .

--------------------------------------------

I took a look at my battle log entries from last summer, and, since some one needs to say it: what was I thinking???

FRIDAY (5/30/14)

Exercise: SL 5x5 Workout A
squat (5x5): 135 lbs <-- 45 lb plates!
bench press (5x5): 85 lbs
DB rows: 35 lbs
body weight tricep dip negatives (2x5)
tricep dip holds (x1): 30 sec
some core exercises
Food

Total cal: 1618
CHO / FAT / PRO: 125 / 85 / 92 g --> 30.6 / 46.8 / 22.5 %

SATURDAY (5/31/14)

Exercise: rest day

Food:

Total cal: 1549
CHO / FAT / PRO: 71 / 86 / 134 g --> 17.8 / 48.6 / 33.6 %

SUNDAY (6/1/14)

Exercise: rest day

Food:

Total cal: 1540
CHO / FAT / PRO: 105 / 82 / 110 g --> 26.3 / 46.2 / 27.5 %

I'm barely hitting BMR here. While running Strong Lifts 5x5. WTF. Most of my other entries are a little better, but no wonder I only lasted a few weeks when I tried tracking and cutting last summer.

Moving forward...

Even though I'm not joining in the next challenge (which feels a bit strange after ~a year on NF), I do have some specific goals for the next several weeks:

Keep tracking and refining my macros based on my goals.
Get into the habit of preparing for the next day (packing lunch, setting out clothes, etc.) the night before (esp. on non-lifting nights) so I can move faster in the morning and get to the computer cluster sooner.
Don't get injured:
- Daily mobility work
- See my ART therapist regularly
- Eat enough
- Get enough sleep
- Don't lift to failure

I'll post my new program soon-ish (I left my log book with the details at the gym). In the meantime, a random anecdote: today while working on my quads/hamstrings, my ART therapist said I'm getting bigger! (leg muscles-wise, that is) Afterwards he turned to the (female) chiropractor who was shadowing him and joked that she might think he's being insensitive by telling a woman that her thighs were bigger... but that he knew he was safe with me . Which was absolutely true--my response was to share that I'd gotten a deadlift PR at the push-pull! And, considering that I've only been his client for ~3 months, it's nice to get confirmation that I'm making progress.

Alanna · April 11, 2015

Keep tracking and refining my macros based on my goals.

Get into the habit of preparing for the next day (packing lunch, setting out clothes, etc.) the night before (esp. on non-lifting nights) so I can move faster in the morning and get to the computer cluster sooner.

Don't get injured:
Daily mobility work

See my ART therapist regularly

Eat enough

Get enough sleep

Don't lift to failure

Forgot to include this goal:

4. Start dancing again.

Hmm. That makes 3 goals and a life quest. Maybe I have a challenge in me after all? To challenge or not to challenge...

In the meantime, here's the new lifting program. There are various ways to run the Texas Method; this is the variation that I've put together.

WEEK 1

Day 1: Volume (Saturday)

squat x 5 x 5* (85-95% of intensity day 5 RM)
bench x 3 x 6 (85-95% of intensity day 3 RM)
deadlift (DE) x 1 x 15 every 30 sec (60-80% of 1 RM)
core: plank

* eventually changing to squat x 3 x 6

Day 2: Light (Monday)

front squat x 3 x 3
OHP x 3 x 3 (90-95% of previous OHP volume day)
accessory lifts:
- BB glute bridge x 10 x 3
- pull-up progression work x max reps x 3
- back extensions x 12-15 x 3

Day 3: Intensity (Wednesday)

squat x 5 RM*
bench x 3 RM
deadlift x 5 RM*
core: leg raises x max reps x 3 sets

* eventually changing to 3 RM

WEEK 2: Same as Week 1, but swap OHP and bench so OHP is on the volume and intensity days. I'm also starting off with 5 reps/set on volume and intensity day with OHP, as with squats.

Notes:

Most Texas Method programs call for sets of 5 reps on volume and intensity days, but Mark Rippetoe recommends sets of 3 for women. I still have some 5 rep sets left in me for squats and deadlifts, though (and I need to rebuild OHP), so I'll start with the 5 rep scheme and move to 3 reps when I can't maintain my progress with 5.
DE = dynamic effort = move the weight as explosively as you can. I highly doubt my ~25-30 kg power cleans are helping my 132.5 kg deadlift, so I'm going to try a different approach for working on power.
On volume day, I'm starting off at ~90% of my intensity rep maxes and will adjust as needed.
Front squats are not typical of the light day, but after incorporating them into my previous program I wanted to continue them. A Google search revealed that substituting them in at 3 x 3 has worked for others.
Glute bridges are also not part of the canonical TM, but I needed to work in some glute exercises somewhere because of personal muscle imbalances.

miss_marissa · April 11, 2015

How long have you been doing your own programming? After having someone program for me I don't think I could ever design my own. Benching would never get done haha

Alanna · April 12, 2015

How long have you been doing your own programming? After having someone program for me I don't think I could ever design my own. Benching would never get done haha

I've never had a proper coach, so I've never had anyone make a program for me (though sometimes I ask the more experienced lifters in the uni club for advice). However, up til now I was following beginner programming, so I haven't really had to make my own--I just followed Strong Lifts 5x5 (April 2014-August 2014) or Starting Strength (September 2014-March 2014, albeit with lots of modifications towards the end because I kept hurting myself). The Texas Method provides a similar template for the main lifts. Building my own program from scratch at this point would be intimidating! And I would probably deadlift way too frequently if left to my own devices XD.

Alanna · April 12, 2015

My protein powder arrived today! And for some reason everything on the package except for the brand name is in German. So now I know how to say "amino acids" (not to mention the names of all of the amino acids) in German...

First Texas Method lifting sessions (working weights only):

Day 3 (Intensity): Wednesday, 4/8/15

squat (LB): 70 kg x 5 (+ belt)
bench: 49 kg x 3
deadlift: 105 kg x 5 (+ belt)
core: lying leg raises (on bench) x 3 sets

+ conditioning: rowing intervals

5 min. warm-up
500 m (2:21 min)
rest: 2:30 min
500 m (2:19 min.)
3 min. cool down

Notes:

Bench and deadlifts felt way heavier than they should. Probably a combination of still being tired from the push-pull and staying up too late the night before at a ceilidh (yes, I finally went to a dance!)
Now that the IT band and elbows are feeling better, I'm going to try easing into some short rowing sessions again for conditioning.

Day 1 (Volume): Saturday, 4/11/15

squat (LB): 62.5 kg x 5 x 5
OHP: 22.5 kg x 5 x 5
DE deadlifts: 80 kg x 1 x 15 every 30 sec. (DOH)
core: plank 1:20 min.

+ conditioning: rowing

2k in 9:57 min. (power ten every 500 m)
cool down: 500 m

Notes:

Starting back slowly on OHP since 1) I haven't been doing them regularly since the tennis elbow issues and 2) the right shoulder was super stiff and complaining a bit.
DE deadlifts are FUN. And challenging in a very different way from high intensity work. Since I hadn't done any DE work before I was going to start light, but I quickly learned that the lift ends in a very unpleasant, jarring bounce if the weight is too light. So, instead I got to do DE at ~bodyweight. I'll stay at this weight for a bit and focus on moving the weight faster.

Alanna · April 13, 2015

Ugh. Break's over, which means that the uni gym was flooded with people again *grumble*. Didn't help that I inadvertently decided to lift during the rowing team's strength training session. At least the squat rack was miraculously free (not that I need it for my light day).

Day 2 (Light): Monday, 4/13/15

squat (front): 40 kg x 5 x 3 (should be x 3 x 3, but this was how my irritation at the crowdedness was manifested)
bench: 40 kg x 3 x 3
accessories:
- BB glute bridge: short bar + 30 kg x 10 x 3
- dead hangs (parallel grip): 20 sec. x 3
- back extensions: bw + 10 kg x 12 x 3

+ conditioning: easy-ish rowing for 10 min. total (--> 1835 m)

Alanna · April 15, 2015

Day 3 (Intensity): Wednesday, 4/15/15

squat (LB): 72 kg x 5
OHP: 27 kg x 5
deadlift: 110 kg x 5
core: lying leg raises (on a bench) x 3 sets (I'm not bothering to count reps for these since I mostly modulate the difficulty by varying the speed and how much of my back I bring off the bench)

Lots of stretching afterwards, which turned into a group yoga session (3 people count as a group, right?) with some other powerlifters. I also learned a new hip-opener with the interesting name, "Russian baby maker."

Alanna · April 18, 2015

I FINALLY went to a swing dance on Thursday--I went to a beginner Lindy Hop lesson and then stayed for about an hour of the following social. It was a bit awkward since I'm rusty and I didn't know anyone, but not painfully so. Unfortunately this venue is about a half hour commute each way for me, which is a bit tough that late at night. I'm also going to check out a Tuesday lesson and dance that's more convenient to my flat.

Lifting today:

Day 1 (Volume): Saturday, 4/18/15

squat: 65 kg x 5 x 5
bench: 44 kg x 3 x 6
DE deadlifts: 80 kg x 1 x 15 every 30 sec. (DOH)
core: plank 1:30 min.

Out of curiosity, I just added up my total volume (including all warm-up sets): 5157 kg. I also went on a walk in a beautiful park with some of my classmates afterwards. Is it nap time yet?

CourtnieMarie · April 18, 2015

Nice session! Definitely nap time [emoji16]

AugustaAdaByron · April 18, 2015

DE deadlifts: 80 kg x 1 x 15 every 30 sec. (DOH)

Whenever I read DOH I first think of it as

Then I combine it with deadlift and think of double overhand.

Alanna · April 25, 2015

Whenever I read DOH I first think of it as

Then I combine it with deadlift and think of double overhand.

Haha, I have the opposite problem... I saw ATG on a theater advertisement and thought 1) start codon, 2) squats, and, finally, 3) ... at the gate tickets?

-------------------------------------------------

Tuesday was my one-year powerlifting anniversary--April 21, 2014 was my first Strong Lifts 5x5 session. On to year two of powerlifting!

No dancing this week because sleep sucked for the first half of it.

Latest lifting sessions:

Day 2 (Light): Monday, 4/20/15

squat (front): 45 kg x 3 x 3
OHP: 22.5 x 5 x 3
accessories:
- BB glute bridge: short bar (10 or 15 kg?) + 40 kg x 10 x 3
- pull-up progression (parallel grip): bw x (negative + 15 sec. dead hang) x 3
- back extensions: bw + 10 kg x 15 x 3

conditioning: rowing 10 min (--> 1900 m), power 10 every 500 m

Day 3 (Intensity): Wednesday, 4/22/15

squat (LB): 74 kg x 5 (+ belt)
bench: 50 kg x 3
deadlift: 112 kg x 5 (+ belt) (This felt waaaay too heavy. Definitely not used to deadlifting after heavy squats.)
core: lying leg raises (on bench) x 3 sets

Day 1 (Volume): Saturday, 4/25/15

squat (LB): 67 kg x 5 x 5
OHP: 25 kg x 5 x 5
DE deadlifts: 80 kg x 1 x 15 every 30 sec. (DOH)
deficit deadlifts: 60 kg x 5 (For fun--I was curious what they felt like. Also, it sounds like these are recommended for people with my sticking point (the floor))
core: 1:35 min. plank

miss_marissa · April 26, 2015

Wow! You've made some awesome progress for only lifting for 1 year! Happy Anniversary

Alanna · April 26, 2015

Wow! You've made some awesome progress for only lifting for 1 year! Happy Anniversary

Thanks! Not everything is quite where I'd like it to be because of the recent injuries/mobility issues, but I'm definitely much stronger (and much, much, much happier) than I was a year ago . And the lifts will get there as long as I stop breaking myself--for starters, I have another appointment with bodyweight+ squats in a few weeks .

For kicks, my first lifting sessions (from my first NF challenge):

Monday's news: I lifted for the first time since last summer! It was slightly awkward because I haven't lifted in so long and, as usual, very few girls can be found in the weight rooms at my school. It's encouraging to see lots of women lifting on NF. I also need to find a different time to lift--it was crowded and the rooms with the most power racks were closed because of fitness classes. At least this won't be as much of a problem over the summer.

I decided to go with an old version of SL5x5 and add planks (I do like the body weight exercises):
barbell squat (5x5): 45 lbs
bench press (5x5): 45 lbs
barbell rows (5x5): 40 lbs (I used a fixed straight barbell)
bent knee dips (3x5)
plank (x2): 1:00 min

And, more importantly, my first deadlift 2 days later:

I got up at early o'clock to go to the gym and I think I've been converted--the gym is much more pleasant when I'm not fighting for a power rack, and the morning workout sets a nice tone for the day.
SL5x5 Workout B
Squat (5x5): 50 lbs (felt better today, too)
Overhead press (5x5): 30 lbs (I need to work up to the barbell)
Deadlift (2x5): 65 lbs (I've only done one-legged deadlifts before--I think I'm going to like the barbell deadlifts. I stacked a few plates on each side to raise the bar several inches, which worked well)
assisted pull-ups (3x5): BW minus 120 lbs
plank (x2): 1:00 min

Bold emphasis is mine. I had to laugh at that prediction... yeah, I think I like deadlifts . Though "like" might be a bit of an understatement since this is usually how I feel about deadlift day:

image.png?w=464&c=1

I was off regarding workout times, though--evening workouts are my preference, now.

Sign In

Alanna's Battle Log

Recommended Posts

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Link to comment

Join the conversation

Important Information