Miss Marissa's Lifting Log

[miss_marissa]

Here is where I will keep track of my workouts from day to day (including during challenges, unless for some reason my challenge should require me to track my workouts) So enjoy!

PR Tracking
Starting 7/20/15
1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM
Squat 205 160 160 150 145 145 145 145
Bench 95 85 85 80 75 75 70 70
Conventional 200 150 150 140 140 140 140 140
Sumo 175 160 160 155 150 140
Front Squat 135

BENCHMARK as of 6/4/16 - Push/Pull Meet
1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM
Squat 210 200 190 190 185 185 170 165
Bench 105 100 100 95 95 95 80 80
Conventional 231.5 200 200 185 185 185 180 180
Sumo 205 185 185 185 185 185
Front Squat 135 95 95 95 95 95 95 95

 

Current as of 6/4/16
1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM
Squat 210 200 190 190 185 185 170 165
Bench 105 100 100 95 95 95 80 80
Conventional 231.5 200 200 185 185 185 180 180
Sumo 205 185 185 185 185 185
Front Squat 135 95 95 95 95 95 95 95

[matty_mcfly]

Look at you quickly becoming an experienced NFer.  Lol I'll be following along to see the awesomeness

[miss_marissa]

The way my current program is structured is one day each week of lower push (squats), lower pull (deadlifts), horizontal push/pull (bench and rows), vertical push/pull (OHP and pullups). Each of the 3 powerlifting lifts get rotated through each week between speed, reps, and max. So for example... this week I have speed deadlifts, max bench press, and rep squats. Next week rep deadlifts, speed bench press, and max squat. and so on and so forth. With an occasional torture deload week thrown in there every now and again.

 

I'll try to structure it as sets x reps x weight (lbs) unless noted otherwise.

e will mean each (each leg/arm/dumbbell...)

 

Monday 2/16/2015 - Speed Deadlifts

Warmup

Front squats sets of 8: 45, 55, 65, 75, 75, 75

Deadlift: 10x3x125

Sumo deadlifts: 3x8x115

RDL: 3x8x85

Ab crunches with band resistance: 3x25

Stationary bike 20 minutes

[miss_marissa]

ALRIGHT! First day in the battle log and I'm already double posting lol

 

[miss_marissa]

Look at you quickly becoming an experienced NFer.  Lol I'll be following along to see the awesomeness

I know. Check me out lol Are you joining the next challenge by chance?

[matty_mcfly]

Maybe, it depends when it is.  I always have a hard time coming up with actual goals which usually just keeps me in my battle log.

[miss_marissa]

Maybe, it depends when it is.  I always have a hard time coming up with actual goals which usually just keeps me in my battle log.

Word. Well I'll definitely be following the battle log then

[Tayakin]

Whoo hoo!! I love this! I will have to make one soon. I plan to just keep updated my 6WC for now.

 

I DID MY FIRST STRENGTH STUFF YESTERDAY!!! I read through all the Strength Training 101 articles and some other ones, I had a friend come with me, and I DID MY FIRST ROUTINE (squats+overhead press+deadlift+a couple other things)!!! YAY!! I am using training bars (20lbs-30lbs) for now, though I did use the actually bar + 2x 5lbs weights on it for the dead lift! And 20lb dumbbells for those exercies. I'm going to go more into detail on my old 6WC thread after I write everything down in my notebook (another suggestion from the articles lol). I think I'm gonna make a battle log too as I learn, grow, and (basically) begin my STRENTH TRAINING WHOO!! xD ITS SO FUN!!!

 

I saw a difference in my body JUST FROM ONE DAY, I didn't OVER do it, and I ALREADY FEEL STRONGER WHOO!!! xD

 

I love this community. <3

[miss_marissa]

Whoo hoo!! I love this! I will have to make one soon. I plan to just keep updated my 6WC for now.

 

I DID MY FIRST STRENGTH STUFF YESTERDAY!!! I read through all the Strength Training 101 articles and some other ones, I had a friend come with me, and I DID MY FIRST ROUTINE (squats+overhead press+deadlift+a couple other things)!!! YAY!! I am using training bars (20lbs-30lbs) for now, though I did use the actually bar + 2x 5lbs weights on it for the dead lift! And 20lb dumbbells for those exercies. I'm going to go more into detail on my old 6WC thread after I write everything down in my notebook (another suggestion from the articles lol). I think I'm gonna make a battle log too as I learn, grow, and (basically) begin my STRENTH TRAINING WHOO!! xD ITS SO FUN!!!

 

I saw a difference in my body JUST FROM ONE DAY, I didn't OVER do it, and I ALREADY FEEL STRONGER WHOO!!! xD

 

I love this community. <3

I CANT LIKE THIS ENOUGH!!! :D I'm so excited for you and so happy that you are excited for yourself and making a difference in your body and your life!

[Tayakin]

I CANT LIKE THIS ENOUGH!!! :D I'm so excited for you and so happy that you are excited for yourself and making a difference in your body and your life!

YAY FOR FITNESS AND STRENGTH TRAINING!!!

 

And thank you. The help I have gotten from the NF community has already transformed my life in less than 2 months!! **bows** I may be just a Padawan, BUT ONE DAY I SHALL BE A LIFTING JEDI! xD

 

But I won't turn to the dark side like this guy (hopefully hehe).

[miss_marissa]

Wednesday 2/18/2015

Max Effort Bench Press

 

Warmup

Did a crap ton of warm up sets, worked my way up with doubles until 75, then did singles at 75 and up. Tried 90 2 times, first one my trainer literally used one finger to help me up, so CLOSE! He wants me to narrow my grip a little bit though because I guess I am flaring my elbows. So that way I can recruit more tricep strength. So it feels weird, but whatever.... Worked some more singles at 75 with narrower grip.

 

Dumbbell neutral grip bench: 5x8x20e

Dumbbell rows: 5x8ex20

Incline Bench Press: 5x8x45

Seated Cable Rows: 5x8x60

 

20 minutes treadmill walk at 6% incline.

 

Also, I have been crushing my nutrition all week. Just thought I'd throw that out there.

[miss_marissa]

Thursday 2/19/2015

Rep Squats

Warmup

Squats everything for sets of 8: 45, 65, 95,105, 115, 125, 140

Olympic Squats: 3x8x95

Step Ups: 3x8ex12e dumbbells

Hip Ups: 2x20x35

Band walks: 2x20e someone remind me to do these tomorrow

Boyfriend was doing burpee pullups so I did a few of those for good measure (like 3 of them haha)

 

Also was supposed to do cardio and ending up chatting and realized that by the time we got done talking I was cold so I didn't want to do that. So looks like I'm doubling up sometime this weekend. :/

[miss_marissa]

Friday 2/20/2015

 

Did my band walks from yesterday - win!

Seated Military Press DB: 5x5x17.5e

Neutral Grip Pulldowns:4x7x70

DB lateral/front raises: 3x8x8e (3 sets each lateral and front)

Wide Grip Pulldowns: 3x8x60

Tricep Rope pushdowns: 4x12x35

Dips: 4x12x55 <--- these were really hard to do as the last thing of the day

Treadmill walk for 12 minutes and then got bored and did sprints for the last 8 30s on 1 min off at 8 mph. 4 minutes walking cool down.

 

I'm thinking I'm going to do yoga on Sunday.

[Mssmaris]

I'm just starting out in fitness (three weeks ago) and today I did my first strength and body weight routine. Absolutly loved it. Reading into your content, you are awesome! So following you!

[miss_marissa]

I'm just starting out in fitness (three weeks ago) and today I did my first strength and body weight routine. Absolutly loved it. Reading into your content, you are awesome! So following you!

Awww Thanks! Welcome to NF :) I also followed your challenge. Good luck!

[miss_marissa]

Monday 2/23/2015

Rep Deadlifts

Today's theme... sets of 8 :'(

 

Warmup

Leg Press to warmup the hips

Deadlifts everything sets of 8: 45, 95, 105, 115, 125, 135, 145

Sumo Deadlifts: 5x4x135

Front Squats: sets of 8: 45, 55, 65, 75, 75

RDL: sets of 8: 45, 65, 75, 85 (95? i don't remember)

 

Foam Roll ~5 ish minutes

 

No cardio because lazy. Will do tomorrow.

 

Also my new challenge is up, so you can go see that if you want to.

[goodbye_farewell]

Excuse me while in lurk in your battle log...

[matty_mcfly]

Sets of 8 suck.  Well in honesty, anything above 6 makes me whine a bit. 

 

Great work here

[miss_marissa]

Excuse me while in lurk in your battle log...

Lurking permitted.

 

Sets of 8 suck.  Well in honesty, anything above 6 makes me whine a bit. 

 

Great work here

 

Anything above sets of 5 is cardio.

[miss_marissa]

Wednesday 2/25/15

Speed Bench day

Warmup

Bench Press 10x3x55 Tried to do a little closer grip, squeeze dem elbows in. Could definitely feel the tricep burn.

DB Neutral Grip Bench Press: 3x8x20e

DB Rows: 3x8x20e

Incline BP: 3x8x45

Seated Cable Rows: 3x8x60

Rear Delt Flyes: 3x20x5e

 

20+ minutes on Stationary bike

PLP day 3

 

Today is rest day. OOOO yea. TV time.

[miss_marissa]

Friday 2/27/15

Vertical Push/Pull

 

Seated Military Press: 5x4x20e DB

Neutral Grip Pulldowns: 4x8x70

DB lateral/front raises: each 3x8x10e

Wide grip Pulldowns: 3x10x60  <-- I thought these would be harder after doing neutral grip, but they weren't too bad

Dips: 4x12x55 (on the hammer strength)

Tricep Rope Pushdowns: 2x12x35, 2x12x30 triceps got tiiiired

 

Treadmill incline walk 20 minutes

 

Also did my PLP day 5

[miss_marissa]

Saturday 2/28/15

Max Squat

(Not an actual Max, worked up to 95% of my current 1RM)

 

Foam roll + warmup

Squats: 5x45. 5x75, 5x95, 3x105, 2x115, 2x125, 2x135 - belt on, 1x145, 1x155, 1x165, 1x170

Olympic Squats a.k.a ATG: 3x8x100

Step Ups: 3x8x15e dumbbells

Hip Ups: 2x20x35 plate

Band walks: 2x20 e

Also added in some abs because I was feeling it:

20 leg raises

20 1/2 Vups w/ 10#

20 russian twists w/ 10#

 

And PLP:

6 pushups, 6 walking lunges, 6 banded pullups

[miss_marissa]

Monday

3/2/2015   <--- oh my gosh it's already March

Max Deadlifts (work up to 95% 1RM)

 

Dynamic warmup

Deadlifts: 8x45, 5x95, 3x105, 3x115, 3x125, 3x135, 1x145, 1x155, 1x165,  <- belt on, 1x175, 1x180

     Felt like I used a little bit more back than hamstrings... should work on that. I think I may not have been as 'mobile' as I could have been. I skimped on the warmup a little.

Sumo Deadlifts: 5x3x145 These felt good. Like really good. Like sum deadlifts could be a thing from now on, good.

Hack Squat: 3x8x 20 <- because squat racks were full

RDL: 3x8x85

Banded crunches: 3x25

 

PLP day 8

Bike 20 minutes

Foam rolled my life away.

[miss_marissa]

Wednesday 3/4/15
Bench Press Reps and Rows

I don't have written down exactly what I did because my trainer deviated from the plan, but here is a brief summary:

Roughly 8 sets of 5 bench press, working on lowering the bar slow and controlled and not flaring my elbows
Close grip bench press 4 or 5 sets of 15 - really hammering those triceps

At some point around here I told my trainer 'I ain't no little bitch' I now regret that statement:

Hammer Strength High Rows - 4 sets of 12
What's that? Some more bench pressing? incline hammerstrength bench press - work up to 15 lbs each side and then do a freaking dropset.
Didn't crush your back enough with high rows? Let's do some more low rows.... how about another 4 sets of 12.
Triceps aren't falling off yet? Tricep bar pushdowns, approximately 80 sets of 1000 with... you guessed it, a dropset!!

Went to do my PLP started to do a pushup and collapsed onto the mat. Had to do my pushups on my knees and use the big band for my chinups while some little high school shit was right next to me cranking them out with no bands. Sigh.

[miss_marissa]

Friday 3/6/2015

 

So worked with trainer again and he didn't use the written plan. So again here is summary of what I remember.

 

Lat pulldowns: neutral grip, wide grip and reverse grip.... a bunch of sets of each.

OHP a bunch of different ones using different grips and set/rep schemes

Rear delt flyes

Tricep Rope Pushdowns

 

Finished with 20 minutes on incline treadmill and the longest foam roll sesh ever.