Sunday marked my first training session since deload week. Here's how it went:
Speed Squats: 5x3
Squats: work up to 130: 4x8@130, 8+@130
Lunges: 50 each leg
TKE: 3x20
Seated Band Adduction: 3x30
Pallof Press: 3x10
Grip Challenge with Brandon: WINNER
This was a great way to get back into training! The squats felt really good and I got 20 reps on my 8+ set, which I was thrilled with. I had jokingly told Brandon I was going to get 20 reps and then I actually did it! We had a little grip challenge at the end with dead hangs. I hung for 64 seconds and B hung for 63 seconds so I got some nice little bragging rights all day.
Forging Female Fitness
Wednesday, December 4, 2013
Saturday, November 30, 2013
Saturday, November 23, 2013
Catching Up
I've basically failed at updating my training log this week so I'll summarize it in one simple post. Today will be my last training session before deload week then I'll be back at it with phase two! I'm really happy with how this cycle has gone. I deadlifted last night. 175 lbs for AMRAP...I got 20. That puts my estimated 1 RM at 292, which is awesome, but I'm skeptical as to how accurate that is. I've been working really hard on my deadlift technique. I think once I get a couple small issues cleared up and work on my mobility a tad more I'll start pulling some much bigger numbers.
Squats went pretty well this week. I did 130 lbs for 15 reps. I went back and watched my video and was a little disappointed because I clearly had several more reps in the tank. I thought I was struggling way more than I thought I was.
Brandon took me birthday shopping last night and got me some crazy cool new leggings that I can't wait to wear tonight! Keep your eyes out on elitefts.com because his training log will be up on there shortly now that he's sponsored! He has awesome tips and I know you'll learn a ton from reading his stuff!
Squats went pretty well this week. I did 130 lbs for 15 reps. I went back and watched my video and was a little disappointed because I clearly had several more reps in the tank. I thought I was struggling way more than I thought I was.
Brandon took me birthday shopping last night and got me some crazy cool new leggings that I can't wait to wear tonight! Keep your eyes out on elitefts.com because his training log will be up on there shortly now that he's sponsored! He has awesome tips and I know you'll learn a ton from reading his stuff!
Monday, November 18, 2013
Training Log: 11/16/2013
Friday night was a really special day because it was the first time I got to lift in the garage gym Brandon and I have! I had been looking forward to it all week! I'll have to take some pictures of it next time but I'm really happy with how it's coming together. Anyway, for training it was my accessory day so it was a little of this and a little of that. And of course I wanted to play with our awesome SSB!
SSB Speed Squats: 6x2
Sumo Stance RDL: 4x12
Cable Pull Throughs: 3x25
DB Shoulder Press: 3x10
Pullups: 3x10 (2 reps of bodyweight!!!)
Kroc Rows: 3x15
This was such a fun session! I was super pumped about my bodyweight pullups; that's been something I've been working on for quite sometime. After we got done lifting all we had to do was walk inside and an awesome supper was waiting on the table for us.
SSB Speed Squats: 6x2
Sumo Stance RDL: 4x12
Cable Pull Throughs: 3x25
DB Shoulder Press: 3x10
Pullups: 3x10 (2 reps of bodyweight!!!)
Kroc Rows: 3x15
This was such a fun session! I was super pumped about my bodyweight pullups; that's been something I've been working on for quite sometime. After we got done lifting all we had to do was walk inside and an awesome supper was waiting on the table for us.
Tuesday, November 12, 2013
11/10/2013 Training
Box Jumps: 6x3; RPE 8
Squats: work up to 115; 115 for 2x10; 115 for 10+
Front Squats: 3x6
Leg Ext: 3x15
Plank: 3x60 sec.
Seated Band Abduction: 100 reps
Band Resisted Glute Bridges: 2x60 sec.
For my last set of squats I ended up with 20 which I was pretty happy with. I'm not used to doing such high reps on my main lifts but I'm kind of starting to like it. It's definitely a change considering I'm used to doing really no more than 5 reps for them. Good start to the second week of the program!
Squats: work up to 115; 115 for 2x10; 115 for 10+
Front Squats: 3x6
Leg Ext: 3x15
Plank: 3x60 sec.
Seated Band Abduction: 100 reps
Band Resisted Glute Bridges: 2x60 sec.
For my last set of squats I ended up with 20 which I was pretty happy with. I'm not used to doing such high reps on my main lifts but I'm kind of starting to like it. It's definitely a change considering I'm used to doing really no more than 5 reps for them. Good start to the second week of the program!
Monday, November 11, 2013
Workout Log 11/8/2013
Friday ended week 1 of my new program. Brandon helped me out with this session. It was my accessory day but we kind of strayed from the original plan a little bit because I wanted to get some Olympic lifting in since that's something I really want to get better at and learn more about. Here's how it went:
Warm-up
Snatches & Cleans: I have no idea how many
Medicine Ball Throws: 4x6
Board Presses: 1,2,&3 board
Lat Pulldown: 3x12
Kroc Rows: 20,15,10,5 (OW!)
Reverse Hyper: 2x15
I think that was it; I didn't write down everything we did and my memory does not always serve me well. All I know is I was SORE on Sunday from those rows. I really like the Olympic lifts and medicine ball stuff I have been incorporating. I think it's tons of fun and also a really good change for me.
Warm-up
Snatches & Cleans: I have no idea how many
Medicine Ball Throws: 4x6
Board Presses: 1,2,&3 board
Lat Pulldown: 3x12
Kroc Rows: 20,15,10,5 (OW!)
Reverse Hyper: 2x15
I think that was it; I didn't write down everything we did and my memory does not always serve me well. All I know is I was SORE on Sunday from those rows. I really like the Olympic lifts and medicine ball stuff I have been incorporating. I think it's tons of fun and also a really good change for me.
Sunday, November 10, 2013
My LTT Experience
This past weekend I had the pleasure of attending the EliteFTS Learn to Train 7 Seminar. If you have never attended one of these seminars, I highly recommend it! Not only do you get to listen to presentations from some of the strongest and smartest lifters in the world, you also get the opportunity to actually talk with them and get to know them while working hands on to improve your lifting.
I attended LTT 6 last May and it was really great! I must say, that LTT 7 far surpassed LTT 6! The seminar got off and running on Friday afternoon with the presentation and roundtable portion. I thought the presentations were all fantastic and very relevant and informative to powerlifting. Usually I don't do well with sitting through presentations but I found the afternoon just flew by and I felt like I obtained so much valuable knowledge!
I loved the presentations, but for me, the real fun began on Saturday when we actually got to go to the compound and lift! I'll be honest, I was a little uneasy this time around because Brandon and I were in different groups. He got the opportunity to join the nasty group, which was too good of an offer to pass up! I'll be the first to admit that I'm pretty introverted. More so than I would like. I'm most definitely a type B personality and frankly, I just don't really like to put myself in situations where I don't know people. It's not that I am by any means unfriendly, just the quiet, keep to myself type. So needless to say, being in a group without Brandon was going to force me to step out of my shell a little bit and meet people on my own.
I was in a really great group with some excellent coaches such as David Allen, Molly Edwards, Mick Manly, and Steve Goggins. I was most excited to work with Molly; I think it's really cool to meet other female lifters, especially ones who are as strong and talented as she is. We got underway with the squat portion of the seminar and I could immediately tell it was going to be an awesome day. Not only did I have great coaches helping me, I also had some really fantastic group members that I got to know a little bit and also get some good tips from. I hadn't really planned to go for PR's since I had just competed a few weeks ago and hadn't fully gotten back into training yet. Squats were feeling really good. I decided to take an attempt at 185 and then call it quits. Mick asked me what my current PR was to which I responded 187. He ended up sneaking an extra 2.5 lb. plate on each side without me knowing it so I could get a PR! Sneaky, sneaky. After successfully completing 190, I knew I could do 200 and finally achieve a big goal I've had. I took a few minutes to rest while the other group members lifted then squatted 200 successfully for the first time in my life!! I was so happy to have finally gotten that big squat and I was also really happy that Brandon had come over to check on me about that time so he got to see it too!
After squats we transitioned into bench. Bench press is a very hit or miss lift for me. I was really excited to get some good tips from my coaches to hopefully improve this so I can have more good days with it. I worked up to 115 lbs. and it didn't feel light but not terribly heavy. Molly Edwards seemed to take a special interest in me for this lift and helped me go for a PR 125 lbs. I missed the lift but she gave me some excellent pointers to implement from now on. I know 125 is very attainable in the near future.
After the benching we took a lunch break and I met up with Brandon. Turns out he and another guy in the nasty group were competing for a sponsorship with Elitefts! How cool is that? Whoever had the highest coefficient at the end of the day would be sponsored. I knew this had been a dream of Brandon's for quite sometime. He had smoked 500 on squats and still had the other two lifts left to complete. I couldn't wait to see how the rest of his day played out; I just knew he would come out on top!
After lunch we got back to it with deadlifts. My coaches did a lot of work on my form, which I greatly needed and appreciated! I only worked up to 155 and paid very close attention to my form and set up. Dave Tate joined our group for this lift and it was awesome to get one on one help from him! After we got done deadlifting there was some time devoted to accessory exercises. I wandered over to the GHR station for a bit to listen to Julia Ladewski talk about one of my favorite exercises. Then I went over and watched the nasty group deadlift. B stepped up to the platform and pulled 505 like it was nothing for a nice little PR. His next attempt was 525. He ended up missing 525 twice, but put forth an amazing effort, just like he always does. The nasty group finished up and B ended up having the lower coefficient for the day. I felt a little disappointed for him because I knew how much that sponsorship would mean to him but at the same time he walked away with a HUGE squat PR, an awesome number on bench, and a deadlift PR; that's certainly nothing to be ashamed of. Regardless of what the coefficient said, Brandon is always a winner in my book.
The day was getting ready to wrap up with the Q&A session with Dave Tate. Dave called Brandon and his opponent, Casey up to the platform and announced he would be sponsoring them BOTH! What a perfect way to end the day. I am so beyond happy for B and so proud of all he has accomplished. He has worked so hard and truly deserves this opportunity more than anyone I know. I am so thankful for all the help he has given me over the years and I am just so thrilled that he is taking me along for this journey with him.
LTT 7 was such a great experience and I am so glad I got to attend. Not only did I meet so many amazing people, but all the proceeds went to the Make a Wish Foundation, which is a cause I personally love. I'm so happy that I was able to be a part of making a child's wish come true. I took home a ton of valuable knowledge, a PR, and learned that even though I might be an introvert, I can still come out of my shell and make friends. My hope is that I can take the knowledge I have obtained from these seminars and pass it on to others. At the end of the day that's what it really is all about; live, learn, and pass on!
I attended LTT 6 last May and it was really great! I must say, that LTT 7 far surpassed LTT 6! The seminar got off and running on Friday afternoon with the presentation and roundtable portion. I thought the presentations were all fantastic and very relevant and informative to powerlifting. Usually I don't do well with sitting through presentations but I found the afternoon just flew by and I felt like I obtained so much valuable knowledge!
I loved the presentations, but for me, the real fun began on Saturday when we actually got to go to the compound and lift! I'll be honest, I was a little uneasy this time around because Brandon and I were in different groups. He got the opportunity to join the nasty group, which was too good of an offer to pass up! I'll be the first to admit that I'm pretty introverted. More so than I would like. I'm most definitely a type B personality and frankly, I just don't really like to put myself in situations where I don't know people. It's not that I am by any means unfriendly, just the quiet, keep to myself type. So needless to say, being in a group without Brandon was going to force me to step out of my shell a little bit and meet people on my own.
I was in a really great group with some excellent coaches such as David Allen, Molly Edwards, Mick Manly, and Steve Goggins. I was most excited to work with Molly; I think it's really cool to meet other female lifters, especially ones who are as strong and talented as she is. We got underway with the squat portion of the seminar and I could immediately tell it was going to be an awesome day. Not only did I have great coaches helping me, I also had some really fantastic group members that I got to know a little bit and also get some good tips from. I hadn't really planned to go for PR's since I had just competed a few weeks ago and hadn't fully gotten back into training yet. Squats were feeling really good. I decided to take an attempt at 185 and then call it quits. Mick asked me what my current PR was to which I responded 187. He ended up sneaking an extra 2.5 lb. plate on each side without me knowing it so I could get a PR! Sneaky, sneaky. After successfully completing 190, I knew I could do 200 and finally achieve a big goal I've had. I took a few minutes to rest while the other group members lifted then squatted 200 successfully for the first time in my life!! I was so happy to have finally gotten that big squat and I was also really happy that Brandon had come over to check on me about that time so he got to see it too!
After squats we transitioned into bench. Bench press is a very hit or miss lift for me. I was really excited to get some good tips from my coaches to hopefully improve this so I can have more good days with it. I worked up to 115 lbs. and it didn't feel light but not terribly heavy. Molly Edwards seemed to take a special interest in me for this lift and helped me go for a PR 125 lbs. I missed the lift but she gave me some excellent pointers to implement from now on. I know 125 is very attainable in the near future.
After the benching we took a lunch break and I met up with Brandon. Turns out he and another guy in the nasty group were competing for a sponsorship with Elitefts! How cool is that? Whoever had the highest coefficient at the end of the day would be sponsored. I knew this had been a dream of Brandon's for quite sometime. He had smoked 500 on squats and still had the other two lifts left to complete. I couldn't wait to see how the rest of his day played out; I just knew he would come out on top!
After lunch we got back to it with deadlifts. My coaches did a lot of work on my form, which I greatly needed and appreciated! I only worked up to 155 and paid very close attention to my form and set up. Dave Tate joined our group for this lift and it was awesome to get one on one help from him! After we got done deadlifting there was some time devoted to accessory exercises. I wandered over to the GHR station for a bit to listen to Julia Ladewski talk about one of my favorite exercises. Then I went over and watched the nasty group deadlift. B stepped up to the platform and pulled 505 like it was nothing for a nice little PR. His next attempt was 525. He ended up missing 525 twice, but put forth an amazing effort, just like he always does. The nasty group finished up and B ended up having the lower coefficient for the day. I felt a little disappointed for him because I knew how much that sponsorship would mean to him but at the same time he walked away with a HUGE squat PR, an awesome number on bench, and a deadlift PR; that's certainly nothing to be ashamed of. Regardless of what the coefficient said, Brandon is always a winner in my book.
The day was getting ready to wrap up with the Q&A session with Dave Tate. Dave called Brandon and his opponent, Casey up to the platform and announced he would be sponsoring them BOTH! What a perfect way to end the day. I am so beyond happy for B and so proud of all he has accomplished. He has worked so hard and truly deserves this opportunity more than anyone I know. I am so thankful for all the help he has given me over the years and I am just so thrilled that he is taking me along for this journey with him.
LTT 7 was such a great experience and I am so glad I got to attend. Not only did I meet so many amazing people, but all the proceeds went to the Make a Wish Foundation, which is a cause I personally love. I'm so happy that I was able to be a part of making a child's wish come true. I took home a ton of valuable knowledge, a PR, and learned that even though I might be an introvert, I can still come out of my shell and make friends. My hope is that I can take the knowledge I have obtained from these seminars and pass it on to others. At the end of the day that's what it really is all about; live, learn, and pass on!
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