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'Ol lady lifting log

vickster23

vickster23

Member
Ok, I was encouraged to start a log so here it is. A little background first. I'm a 35 year old mom that competes as a lightweight in strongman. Currently lifetime natty but lookin' to jump on the var train before too long. I want to compete in powerlifting as well and that is the bulk of my training style. I toss in a few accessories that benefit me for strongman. My current programming is loosely based off powerliftingtowin. Like I said I add accessories to help with strongman and have adjusted some of the timeframes on doing things. Here are my max on the big 3:
squat 205
bench 130
DL 270
couple more strongman related PRs I hope to be improving on soon
axle clean and press 110
log clean and press 110
atlas stone 155

So on to the log. I have a planner that I write in so I have several weeks of data, but I'll just start with this weeks activity. I'll just write down working sets, no warm ups will be listed.

Monday
squat 185x5
185x3
185x2

bench 95x5
105x5
110x5

Tuesday
conventional deadlift 225x5
trap bar deadlift 145 (goal here is most reps in 60 seconds - working on endurance for the car deadlift coming up) 21 reps in 60 sec.

Thursday
squat 185x5
185x3
190x3
190x2

incline bench
95x1 (failed second attempt)
75x10
85x5
85x4

Planning on doing deadlifts tomorrow and barbell clean and jerks if time permits. I have a competition on the 30th so won't have a heavy day after next Monday.
 
incline bench
95x1 (failed second attempt)
75x10
85x5
85x4

Hard to get as much on the incline as you can on the flat bench , ehh Vickster ? 10 inches of incline can make a big difference on poundage . Stay at it , you"ll be incline pressing 100lbs soon ...;)
 
Yeah, I honestly can't say I do incline at all really. But when we do the log at the gym he has us incline it in the rack sometimes AFTER we've done our clean and presses. I forgot to note I workout at home but have a nice setup. Power rack and plenty of weight. I do barbell variations at home and practice the real deal on the weekend at the gym.
 
vickster23 said:
Yeah, I honestly can't say I do incline at all really. But when we do the log at the gym he has us incline it in the rack sometimes AFTER we've done our clean and presses. I forgot to note I workout at home but have a nice setup. Power rack and plenty of weight. I do barbell variations at home and practice the real deal on the weekend at the gym.
Click to expand...

I workout at home too .... in the Oregon rain !! Toughens you up , lol

Picture 800.jpg
 
Something I forgot to add to the log. Tuesday night we went to the park and practiced the keg toss. Pony kegs in the weight of 25, 35, 45 and then 45 "odd size keg" (no idea where it came from but its slightly bigger than a pony keg). Threw them overhead, backwards over a swing set. Somewhere around 9 feet tall. This is one of the events on my competition May 30th. I'll be doing those again Sunday.
 
Oregongearhead said:
I workout at home too .... in the Oregon rain !! Toughens you up , lol

View attachment 24503
Click to expand...

That sir, is a thing of beauty! Very jealous...working on my garage gym now, but concrete walls around me is not NEARLY as inspiring as that green grass....how do you keep it all from not rusting?

Sorry to bomb your thread Vick with my response to OGH....nice log! Keep it at it!

Something that has really increased my squats FAST over the last few months has been
this little program I do once a week.

1st round
75% x 6
80% x 5
85% x 4
2nd round
75%+5 x 6
80%+5 x 5
85%+5 x 4

Then the following week I start with the 75%+5 # I lifted with the previous week and lift 5+ pounds on the second round....ultimately giving me a 10 lbs increase in one week...that's if I'm feeling good, obviously, we all have bad days.
 
smashfit - That sir, is a thing of beauty! Very jealous...working on my garage gym now, but concrete walls around me is not NEARLY as inspiring as that green grass....how do you keep it all from not rusting?

Lol - WD-40 and tarps , lots of tarps . ~Ogh
 
Oregongearhead said:
smashfit - That sir, is a thing of beauty! Very jealous...working on my garage gym now, but concrete walls around me is not NEARLY as inspiring as that green grass....how do you keep it all from not rusting?

Lol - WD-40 and tarps , lots of tarps . ~Ogh
Click to expand...

Also every 2 yrs I pick-up a case of Rustoleum black and gray paint and I re-paint over a half ton of BB plates . And its one of those years .....lol (HELP WANTED!!)
 
Main thing I had today was deadlifts...and if I had time a few other things. Managed this:

Conventional DL 225x5
245x5 (rep PR)
225x5

Trapbar deads for time. 145 lbs.
28 reps in 60 seconds (rep PR)

Barbell clean and jerk
95x5
105x1
115x1 (PR)

Pullups 3, 2, 1
Chin ups 3, 2, 1

All in all workout felt great! I'm pleased with the PR's.
 
Split jerk - I'm doing these because I have an axle clean and press in a medley in the competition in July. My best axle press was 110 last year, and haven't touched them since. At least until recently. Been doing barbell at home to prepare. The axle at the comp is going to be 115 so I was a bit worried. But after hitting 115 today I'm feeling better about it. ;)
 
Long weekend training:
Rest on Sat.
Sunday was strongman training. Took pony kegs in the weights of 25, 35, 45, and ? (4th I'm guessing was around 40 but is an odd shape-bigger than a pony keg, smaller than a normal keg) to the park and backward tossed them over the swingsets. I'm guessing 9 ft high. Back at the gym worked on log press. Worked up to 110 lbs successfully. I cleaned the 115 but failed on the press. Moved over to the axle clean and press. Same deal-worked up to 110 with success. Failed at the 115 press. Then used fat gripz on dumbbells to simulate the circus dumbbell. Worked up to 50 lbs. Need to get that up to 65 in the next month.
Monday - technically I've entered "comp week" mode. Competition is Saturday so have to take it easy. Lowered my weights and increased the sets.
Squats 155 5x5
Bench 105 5x5
Tuesday will be conventional and trap bar deadlifts. This will be an evening workout so I'll update the log tomorrow.
 
Well my workout didn't happen Tuesday night - that always seems to happen. If I don't get in a workout BEFORE work, it ain't happening. So did it this morning, but lowered the weights even further as I shouldn't be working too hard at this point before the competition.
Conventional deads - worked up to 2 sets of 5 with 205.
Trap bar deads with 145, 29 reps in 60 seconds. My goal for the car deadlift Saturday is 30 reps. It's a bit over reaching - but I'm gonna give it hell.
Weighed in at 137.8 this morning so right on target so that I can sufficiently carb load Thursday and Friday and still come in under 140.4.
 
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