Suck it up and walk it off - a training log

juliewatkin

I don't know if anyone else keeps a log here but here's mine.

I think I've done a couple of introductions but for my log, I'll recap. 49 (almost) year old powerlifter. Just finished my 18th meet which was my first unequipped in 5 years. I typically compete single ply.

I just dropped from the 63kg weight class to the 57kg weight class for strategic reasons and am still adjusting to the weight drop. At the moment, my weight is 125.5 so just under 57kg.

My husband and I both compete and typically train 3 times per week. For the next 9-10 weeks it's all raw training then we'll be throwing the gear on again to cycle up for our Provincial Championships in January.

We started our new cycle on Monday and it looked like this:

This evening we went to a local gym that's having a promotion. It's $79 registration with a $10/month fee. I went to that gym as the very first one I ever joined in 2006. They are doing a big expansion with more free weights, racks, better benches and deadlifting platforms. We don't need it because of our home gym but it's cheap enough as a secondary location to get out of the house and people watch.

Tonights training was:

Squat
bar-10
135-5
160-6x5 - on my second set I dumped the last rep. We were facing mirrors and it always throws me off and I lean forward. After that, the better rack opened up that we can set up facing away from the mirrors.
135-20

Bench
bar-10
75, 80, 85, 95, 100-5 each

Trap bar deadlift - just because
135, 185, 205, 225, 235-5 each
285-1

db rows
45-12/side
55-xx10/side

cable row
90-3x10

then we played around in the crossfit room because they have bumper plates and they are fun.

Wednesday was the Coan-Phillip cycle posted in the other thread

Friday was:

Since Wednesday I've had a killer lower back pump and tight traps that made themselves felt tonight. Actually it's made itself felt non-stop since yesterday morning.

Squat
bar-10
135-5
145-5
155-5
170-5
180-5
195-3,2
This was disappointing and I don't know if it's an adjustment to the weight drop or the killer deadlift day on Wednesday. It may also be due to squatting to the band. I thought I had it at a good height and videoed the last set and my *kitten* was on the floor. Depth is all well and good but too much is a waste. I moved it a bit higher and played with the height. I think it's better now.

Bench
bar-10
95-5x5

BB row
95-10
120-5x5

DB curls
25-3x8

KB standing tricep extension
30-3x12

I think we will move our heavy squat day to Monday, deadlift Wednesday and have a light squat day Friday. I'll see if that makes a difference.

___________________


Wall of text.

ChrisLindsay9

Training logs here would be great. I have a username over on The Iron Den forum, where I post a training log. It's been nice to get feedback/encouragement/suggestions from other experienced lifters. And I've learned a lot by following other peoples' training logs.

I think we will move our heavy squat day to Monday, deadlift Wednesday and have a light squat day Friday. I'll see if that makes a difference.

Based on my experience and some other peoples' logs, you may want to either put Deadlift on Monday, Squats Wednesday; or put another day of rest. Is training on the weekends an option? I mention this because it's hard to be fully recovered for heavy deads when you've done heavy squats just two days earlier.

juliewatkin

Training logs here would be great. I have a username over on The Iron Den forum, where I post a training log. It's been nice to get feedback/encouragement/suggestions from other experienced lifters. And I've learned a lot by following other peoples' training logs.

I think we will move our heavy squat day to Monday, deadlift Wednesday and have a light squat day Friday. I'll see if that makes a difference.

Based on my experience and some other peoples' logs, you may want to either put Deadlift on Monday, Squats Wednesday; or put another day of rest. Is training on the weekends an option? I mention this because it's hard to be fully recovered for heavy deads when you've done heavy squats just two days earlier.

We do train on the weekends. It's a loose schedule based upon what is happening in the rest of our lives. Good point about the heavy squats and deadlifts. It's always a lot of logistical maneuvering to time the lifts. I had thought about exactly what you suggested. i.e. how much will heavy squats impact deads. I have far fewer recovery issues with heavy squats than deads. This week, for instance, we squat heavy this evening, will deadlift on Thursday because my daughter has a math tutor on Wednesday and will bench heavy, squat light on Saturday.

It's always a work in progress.

JNick77

There's actually a newer section in here for training logs but only like one person has posted anything. It's cool that your gym has a Hex bar to play with, I would love to use it for assistance work.

ALL: I think it would be cool to see what everybody's training looks like. If you haven't seen it, here's a link to that forum http://www.myfitnesspal.com/forums/show/50478-your-training-log

I might actually start posting in there rather than monopolizing the 5/3/1 support thread.

juliewatkin

There's actually a newer section in here for training logs but only like one person has posted anything. It's cool that your gym has a Hex bar to play with, I would love to use it for assistance work.

ALL: I think it would be cool to see what everybody's training looks like. If you haven't seen it, here's a link to that forum http://www.myfitnesspal.com/forums/show/50478-your-training-log

I might actually start posting in there rather than monopolizing the 5/3/1 support thread.

I saw that group but it felt like it wold be a bit 'forever alone' posting my log there so I put it here.

I'd move it if it weren't the only one.

The gym I was at that had the trap bar is just an occasional one we go to. We mostly train at home. We've built a pretty solid spot over the last 4 years. We have:

Squat rack
flat bench
800 lbs in plates
plate tree
texas pb
cheap chrome bar
1" dumb bell hands with about 150lbs in 1" plates
Olympic sized db handles
numerous bands
boards for bench
dip rack
platform constructed of 3 layers of plywood and stall mats.
An entire clothes rack devoted to bench shirts, squat suits and deadlift suits
We also have a crap ton of knee wraps
My husband has 2-13mm belts and I have 2 10 mm belts

However, it's still nice to go to commercial gyms and people watch and play with different toys.

juliewatkin

Training October 7

The change of timing for heavy squats to go before deadlift was a good one. Today felt significantly better than last Friday.

Squat
bar-2x10
135-5
150-5
165-5
175-5
185-5
200-5

video is last two sets.

http://www.youtube.com/watch?v=J6a6Eym9ctQ&feature=youtu.be

If you watch the video, on the last rep of the last set you'll see why my log is call suck it up.

My weight had dropped down to 124 but a night at the Keg took care of a bit of that. I'm trying to fine tune my diet to maintain at 126-127 but it's not that easy. Yesterday I made a some protein bars and peanut butter chick pea chocolate chip cookies (they are awesome by the way). I don't want to get too far up but I don't want to drop more either.

Bench
bar-10
100-5x5

BO BB rows
95-10
130-5x5

band push downs and curls - three sets each for a bunch

one set of push ups - 36

Walked the dog.

ChrisLindsay9

ALL: I think it would be cool to see what everybody's training looks like. If you haven't seen it, here's a link to that forum http://www.myfitnesspal.com/forums/show/50478-your-training-log

I might actually start posting in there rather than monopolizing the 5/3/1 support thread.

I joined the group. Although, I'm resting for my upcoming competition on Saturday. So I won't be posting any working out stuff until the following week.

If you watch the video, on the last rep of the last set you'll see why my log is call suck it up.

My weight had dropped down to 124 but a night at the Keg took care of a bit of that. I'm trying to fine tune my diet to maintain at 126-127 but it's not that easy. Yesterday I made a some protein bars and peanut butter chick pea chocolate chip cookies (they are awesome by the way). I don't want to get too far up but I don't want to drop more either.

Nice video, and yeah, great effort on that last rep. Good luck on maintaining the weight.

Here's some inspiration (not that you need it)...video of Caitlyn Trout setting some new world records; 920 total pounds at body-weight of 122#. http://www.youtube.com/watch?feature=player_embedded&v=tkc90w4ethg

I'm enjoying the log, thanks for sharing!

JNick77

Training October 7

The change of timing for heavy squats to go before deadlift was a good one. Today felt significantly better than last Friday.

Squat
bar-2x10
135-5
150-5
165-5
175-5
185-5
200-5

video is last two sets.

http://www.youtube.com/watch?v=J6a6Eym9ctQ&feature=youtu.be

If you watch the video, on the last rep of the last set you'll see why my log is call suck it up.

My weight had dropped down to 124 but a night at the Keg took care of a bit of that. I'm trying to fine tune my diet to maintain at 126-127 but it's not that easy. Yesterday I made a some protein bars and peanut butter chick pea chocolate chip cookies (they are awesome by the way). I don't want to get too far up but I don't want to drop more either.

Bench
bar-10
100-5x5

BO BB rows
95-10
130-5x5

band push downs and curls - three sets each for a bunch

one set of push ups - 36

Walked the dog.

I've seen a few recommendations for the band pushdowns but I just never feel like I get anything out of them. Perhaps I don't have the right band for doing them? How do you do them and what type of band do you use?

juliewatkin

ALL: I think it would be cool to see what everybody's training looks like. If you haven't seen it, here's a link to that forum http://www.myfitnesspal.com/forums/show/50478-your-training-log

I might actually start posting in there rather than monopolizing the 5/3/1 support thread.

I joined the group. Although, I'm resting for my upcoming competition on Saturday. So I won't be posting any working out stuff until the following week.

If you watch the video, on the last rep of the last set you'll see why my log is call suck it up.

My weight had dropped down to 124 but a night at the Keg took care of a bit of that. I'm trying to fine tune my diet to maintain at 126-127 but it's not that easy. Yesterday I made a some protein bars and peanut butter chick pea chocolate chip cookies (they are awesome by the way). I don't want to get too far up but I don't want to drop more either.

Nice video, and yeah, great effort on that last rep. Good luck on maintaining the weight.

Here's some inspiration (not that you need it)...video of Caitlyn Trout setting some new world records; 920 total pounds at body-weight of 122#. http://www.youtube.com/watch?feature=player_embedded&v=tkc90w4ethg

I'm enjoying the log, thanks for sharing!

The comment about the video was actually my husband telling me to suck it up He's very motivational.

I have already watched the videos of Caitlyn Trout. She's pretty awesome. I had never seen her lift before I saw that video. My current idol is Jennifer Thompson who just got a 500+ raw wilks at the IPF Worlds Masters. She's wonderful to watch because she always looks like she's having so much fun. Maybe I'd look like I was having more fun if I had a 300lb raw bench too :happy:

juliewatkin

Coan-Phillippi Week Two

Week two felt better and more solid than week one.

Despite hectic work. For those who aren't Canadian, this is our Thanksgiving weekend and I'm taking a four day weekend. As per usual, everything comes up the day before you want to take some time off. However, all the fires are out and everyone is squared away. Another contract is signed and my boss gave me a sweet new cell phone. I never thought I'd get so excited about a phone. They've never interested me before.

Bodyweight is still hanging out around 123.

Deadlift-max
135-3x5
225-2
245-1
265-2

I may add a belt for my last set next week

DL-speed
215-8x3

These felt pretty solid.

Video is 265 double and a couple sets of speed looking at back position and foot position. I'm also showcasing the Rescindx Deadlift T-shirt

http://www.youtube.com/watch?v=PP0dAr56yBE

Circuit

SLDL
195-3x8

BOBB Row
60-3x8

Pull ups
8, 4+2+2, 4+2+2

I actually got 8 for my first set. Much better than last week

Good mornings
135-3x8

JNick77

I didn't catch it at first but you actually pull Sumo. Do you compete Sumo too or was that just for this cycle? What is a BOBB row? Do you feel a lot of benefit to having GM's and SLDL's in the same session?

juliewatkin

I didn't catch it at first but you actually pull Sumo. Do you compete Sumo too or was that just for this cycle? What is a BOBB row? Do you feel a lot of benefit to having GM's and SLDL's in the same session?

I've pulled sumo pretty much since I started deadlifting. It seemed quite natural to me. Maybe it's because I have really long legs and they just seem to be in the way otherwise. I will train conventional from time to time but mostly it's sumo.

BOBB row is Bent over barbell row. We do a lot of them. They are light in the circuit but we go heavier on other days.

I normally don't do a lot of good mornings. I don't love them but I'm trying to follow the Coan-Phillippi pretty much how it's laid out. The entire workout is heavy back work and the next day my erectors feel it. Because it's a lot of back, I try and keep the good mornings pretty light.

JNick77

I didn't catch it at first but you actually pull Sumo. Do you compete Sumo too or was that just for this cycle? What is a BOBB row? Do you feel a lot of benefit to having GM's and SLDL's in the same session?

I've pulled sumo pretty much since I started deadlifting. It seemed quite natural to me. Maybe it's because I have really long legs and they just seem to be in the way otherwise. I will train conventional from time to time but mostly it's sumo.

BOBB row is Bent over barbell row. We do a lot of them. They are light in the circuit but we go heavier on other days.

I normally don't do a lot of good mornings. I don't love them but I'm trying to follow the Coan-Phillippi pretty much how it's laid out. The entire workout is heavy back work and the next day my erectors feel it. Because it's a lot of back, I try and keep the good mornings pretty light.

Yes, you definitely have long legs. I didn't even think of the "BO" being bent-over; I like those too. I've pretty much decided that GM's will never be part of my programming again, they just mess with my lower back way to much. I've been primarily using SLDL's, Hip Bridges, and Hyperextensions lately and my back has been feeling better.

juliewatkin

It's thanksgiving weekend and I have a **** ton of food semi-prepared for our dinner tomorrow. We spent the day giving the house a much needed bottoming and getting most of tomorrow's food prepped for the family. I hope the weather is a beautiful as today and we can all eat on the deck.

After hours of scrubbing and vegetable peeling, we trained. I thought it would be meh but, while no records were set, things were strong and easy.

Bench
bar-2x10
80-5
90-5
95-5
100-5
105-5

squat
bar-10
135-5
165-3x8

BO BB rows
95-10
105-5
115-5
120-5
130-5
140-5

RDL - back to high reps. We typically do sets of 20 with the top set used for rows. After one set my glutes are wide awake.
140-3x20

Bar roll outs
2x10 from the knees
1x10 from standing. This took a bit of trial and error and landing on my nose. I finally figured out if you just go to a push up position from standing with the bar under your shoulders, it's doable

juliewatkin

Today is beautiful so we decided to walk to the GoodLife fitness downtown to train for a bit of an outing.


bw-126lbs

Squat
bar-10
135-2x5
160-5
170-5
185-5
195-5
210-5 add belt
175-5 drop set

Bench
bar-10
105-5,5,4,5,4
These were pretty weak. I don't know if it is because I'm weaker or the crap bench at the gym

DB presses
35-3x8

BO BB rows
95-10
135-5x5

couple sets of pull ups

hanging leg raises
3x10 trying to get my to to the bar. I think I managed for about half of them

BB curls
40-3x15

seated DB tricep extensions
40-3x12

standing cable crunches
3x20

squat - for fun
135-21 This is the closest I've come to barfing in a gym. I've done this many times before but my turkey bloat almost made it to the gym floor

We always do way too much when we go to a commercial gym because there's a lot more to play with and I like people watching.

JNick77

Today is beautiful so we decided to walk to the GoodLife fitness downtown to train for a bit of an outing.


bw-126lbs

Squat
bar-10
135-2x5
160-5
170-5
185-5
195-5
210-5 add belt
175-5 drop set

Bench
bar-10
105-5,5,4,5,4
These were pretty weak. I don't know if it is because I'm weaker or the crap bench at the gym

DB presses
35-3x8

BO BB rows
95-10
135-5x5

couple sets of pull ups

hanging leg raises
3x10 trying to get my to to the bar. I think I managed for about half of them

BB curls
40-3x15

seated DB tricep extensions
40-3x12

standing cable crunches
3x20

squat - for fun
135-21 This is the closest I've come to barfing in a gym. I've done this many times before but my turkey bloat almost made it to the gym floor

We always do way too much when we go to a commercial gym because there's a lot more to play with and I like people watching.

That was always one thing I hated about going to d a new gym, figuring out the differences in their equipment. Ugh...

Repping squats like that is brutal. When I was using the Cube Method there is a day for doing 50 consecutive narrow-stance squats. I'd get to about 25 / 26 reps and then the rest was sheer will-power and had little to do with physical ability; the body said stop but the mind and heart and to say keep going. LOL

We always do way too much when we go to a commercial gym because there's a lot more to play with and I like people watching.

That's so funny! I made a FB post on Saturday stating the exact same thing because there were a couple clowns in the gym. Not that I have huge arms or anything but there was this guy bouncing around and acting stupid, flexing in the mirror and his biceps were maybe the size of my upper forearms. The way he was stretching and bouncing around I thought he was gonna' go hit the squat rack, or I guess I was hoping he was at least. Nope, he went to the DB rack and started curling. LOL!

juliewatkin

Coan Phillip DL cycle week three

bw 124.5

This week was a bit of a slog. The final heavy set that was supposed to be a double just didn't happen so I pulled it for three singles. I'm still trying to find out where I am on this. I toyed with the idea of lowering the numbers but decided, if I can't pull a double to pull a couple singles until I can't and then revisit it.

DL
1352x5
225-2
255-1
285-3x1 add belt

DL speed
235-6x3

Video is 255 which felt super easy, the three singles at 285 and one set of 235

http://www.youtube.com/watch?v=gSYPvzjOwdY

Circuit
SLDL
205-3x8

BO BB row
80-3x8

Pull ups
8, 4+2+2, 5+3

Good mornings
135-3x8

juliewatkin

We kept things pretty simple today. My back is still lit up from Thursday. Not injured but my erectors are singing.

Bench
bar-10
85-5
90-5
100-5
105-5
110-3,4 supposed to be a set of 5 but my back was so fatigued my set up was all over the place with shifting feet and loose shoulders

Squat
bar-10
135-5
175-3x8

BO BB row
95-10
110-5
120-5
130-5
135-5
145-5

That's it.

I was up at 6:30 and haven't stopped moving till now. My older daughter ran her first 5k this morning and my ex-husband was a surprise entrant. We laughed and wondered if he'd die. He ended up beating her time. I guess you can never count anyone out. She overslept and drank her breakfast just before the race. Immediately after the race, she spewed it all over the lawn. Good times

I spent the rest of the day picking up supplies and making my 13 year old an anime type Halloween costume for her grade 8 dance. It's the first time I've sewn a pleated skirt and likely the last. She looks cute as a button though.

JNick77

We kept things pretty simple today. My back is still lit up from Thursday. Not injured but my erectors are singing.

Bench
bar-10
85-5
90-5
100-5
105-5
110-3,4 supposed to be a set of 5 but my back was so fatigued my set up was all over the place with shifting feet and loose shoulders

Squat
bar-10
135-5
175-3x8

BO BB row
95-10
110-5
120-5
130-5
135-5
145-5

That's it.

I was up at 6:30 and haven't stopped moving till now. My older daughter ran her first 5k this morning and my ex-husband was a surprise entrant. We laughed and wondered if he'd die. He ended up beating her time. I guess you can never count anyone out. She overslept and drank her breakfast just before the race. Immediately after the race, she spewed it all over the lawn. Good times

I spent the rest of the day picking up supplies and making my 13 year old an anime type Halloween costume for her grade 8 dance. It's the first time I've sewn a pleated skirt and likely the last. She looks cute as a button though.

It's funny because there are bench sessions where I just don't feel like I can get my form straight. Mostly I don't feel like I'm getting enough pressure on my upper back. I drive my heels into the floor well enough and feel stable from my waist down but I mostly have issues with my upper body and it sucks when it throws off the entire session. Although I must say that my form is a lot better since I started keeping my entire foot on the floor rather than just the balls of my feet. I see some powerlifters do that, maybe you do too, and I just don't see how they maintain their form throughout the lift.

juliewatkin

We kept things pretty simple today. My back is still lit up from Thursday. Not injured but my erectors are singing.

Bench
bar-10
85-5
90-5
100-5
105-5
110-3,4 supposed to be a set of 5 but my back was so fatigued my set up was all over the place with shifting feet and loose shoulders

Squat
bar-10
135-5
175-3x8

BO BB row
95-10
110-5
120-5
130-5
135-5
145-5

That's it.

I was up at 6:30 and haven't stopped moving till now. My older daughter ran her first 5k this morning and my ex-husband was a surprise entrant. We laughed and wondered if he'd die. He ended up beating her time. I guess you can never count anyone out. She overslept and drank her breakfast just before the race. Immediately after the race, she spewed it all over the lawn. Good times

I spent the rest of the day picking up supplies and making my 13 year old an anime type Halloween costume for her grade 8 dance. It's the first time I've sewn a pleated skirt and likely the last. She looks cute as a button though.

It's funny because there are bench sessions where I just don't feel like I can get my form straight. Mostly I don't feel like I'm getting enough pressure on my upper back. I drive my heels into the floor well enough and feel stable from my waist down but I mostly have issues with my upper body and it sucks when it throws off the entire session. Although I must say that my form is a lot better since I started keeping my entire foot on the floor rather than just the balls of my feet. I see some powerlifters do that, maybe you do too, and I just don't see how they maintain their form throughout the lift.

In our fed, our foot has to be flat on the floor. This sometimes gives me problems because my legs are back far to force an arch. My hips get tight like that and it pulls my knees in a bit causing the outsides of my feet to pull off the floor a bit. I've been doing a bit of mobility work for that.

juliewatkin

Another bare bones day today that took quite a while considering the low volume

Squat
bar-10
135-5
165-5
175-5
190-5
200-5 add belt
215-3,2

Bench
bar-10
95-5
105-5x5 better than last week but my set up is still unstable

BO BB row
95-5
140-5x5

Mile walk in the pouring rain with the dog

juliewatkin

bw 123.5

From my last time doing this cycle, week four seems to be the most taxing.While it isn't the heaviest max weight, it's the highest weight at the highest volume for speed and the circuit

I spent a bit more time warming up than usual.

DL
135-2x5
225-2x2
265-2x1 This felt heavyish
295-2x1 still not a double. However, based on a straight wilks comparison for lifts, this is the equivalent of my 315 at 135 to I'll take it.

Speed - although calling this speed is charitable. It's more accurate to call them working sets.
250-5x3 all just over double body weight

http://www.youtube.com/watch?v=TTC5-SX6yzU

Circuit
SLDL
210-3x8 I ended up using straps. My hands are feeling like hamburger (handburger??) and need a rest

BO BB rows
80-3x8

pull ups
2x8, 6

Good mornings
135-3x8

juliewatkin

I was up early this morning to put a clear coat on my living room and dining room floors. We painted them last spring with cream (colour name toque white) and finally got around to putting on the polyurethane clear coat. Dirt stuck to the paint too easily and I'm hoping the high gloss coat will make it clean off more quickly. Unlike the floor enamel, the poly takes a lot longer to dry. I did the first coat this morning by 9 and sat in the kitchen with the tv and my phone until 1pm texting the kids and Frank. At least I had food and a toilet. By one, it had dried enough that we could walk briefly on it. I gave everyone white plastic bags to put on their feet. That worked quite well until the tacky dried. We're doing the second coat later tonight so it's dry in the morning. What pisses me off is that although we vacuumed, scrubbed, swept and dusted with a microfibre cloth, there is still freaking dog hair in the poly.

Training was short

bw this morning 122.5

Bench
bar-10
90-5
95-5
100-5
105-5
115-2,3

I'm still fighting an on-going problem with my right shoulder pulling up during bench. I can't seem to keep it locked down and back. This problem has come and gone over the years.

Squat
bar-10
135-5
180-3x8
Things you can do training at home. We had the dryer running and the basement heated right up so I squatted in my underwear and a t-shirt.

BO BB Row
95-5
115-5
125-5
130-5
140-5
150-5

Finished with a few sets of band face pulls and pull aparts to try and combat the scapular retraction issue.

juliewatkin

This week is a bit of a break since squat and bench drop to triples but the weight is the same as last week before increasing again.

Squat
bar-10
115-5
170-3
195-3
215-3 add belt

Bench
bar-10
95-5
105-3x3

BO BB row
95-5
115-3
140-3x3

some band face pulls and pull aparts

juliewatkin

Week Five is a drop back to the same weight as week two but instead of a double, it's three triples.

Deadlift
135-2x5
225-2x2
265-3x3

Speed
215-5x3 It was supposed to be 3x3 but I forgot

Power shrugs
180-5x3

Circuit

SLDL
225-3x5

BOBB Rows
80-3x5

Pull ups
3x5

Good mornings
135-3x5

I hope everyone has an awesome halloween.

juliewatkin

This finishes off my transition week of lightish weights and lower volume...

Bench
bar-2x10
95-3
105-3
115-3

Squat
bar-10
135-5
180-3x3

BO BB row
95-5
120-3
135-3
150-3

Push ups
3x20

juliewatkin

Today I pretty much just helped Frank bench because he was in his shirt. In between sets I did:

push ups - 52, 3x30

The 52 is two over my last best

band pull aparts and face pulls

On a side note, I keep getting calls from some guy in prison. I never talk to him because they are all collect calls but I've been getting them a lot. It's weird because it's my work cell and they are all on the "Do not call" register. Maybe it's an opportunity to make new friends.

JNick77

So what's the next phase that you're starting?

juliewatkin

So what's the next phase that you're starting?

The next four weeks is a continuation of triples but with progressively heavier weights and the Coan Phillipi gets more intense but the circuit stuff gets less.

After that, early December, it's back into gear for Provincials in January.

juliewatkin

November 4

Squat
bar-10
135-5
175-3
195-3
217.5-3

bench
bar-10
95-5
105-2
110-2x3
110-10

BO BB Row
95-5
125-5
140-3x5

push ups one set-55

juliewatkin

Nothing earth shattering but a good, solid day.

Coan Phillip Week 6

DL
135-2x5
225-2x2
255-1
285-2 the first time I've doubled this since I dropped weight

Speed(esque)
235-3x3

Power shrugs
195-3x5

Circuit 3x5
SLDL-225

BO BB row-80

PUll ups 8, 6, 5

Good mornings-135

I'll share a story from Frank's trip to the local Y to help a buddy learn to lift. He was waiting for this guy and doing a bit of time killing benching and was doing 265. A girl with a young guy on the next bench was all wide eyed at home much he could bench for reps without a spotter. He heard her say to her boyfriend, OMG look at how much weight he has. How much is that? He's doing it for reps and he's like, 80.

hahaha. All build up and feelin' good then, bam. Burn.