Category Archives for "Athlete Logs"

Training Log – Finishing out Week 13 STRONG!!

I’m not going to lie. This toothache has been the thorn in my side for a week now. It is so aggravating and, at times, down right debilitating. However, I refuse to let it keep me from reaching my goals. I did find out that I need a root canal (so the dentist says), so I plan on having it done the beginning of the week, so I will be good to go for my meet. Please pray for me that all goes as planned!! I plan on showing up and showing out next Saturday 🙂

Thursday Day 4

This is my shorter day. I get to work on accelerating through the entire portion of my bench using bands, which are pretty cool. I trained in a different place this week, so bands were a little different and I truly believe there was more band tension than last week.

Bench Press (alternate grip) with resistance bands

  • 35% + bands (65#) – 2 x 3
  • 45% + bands (80#) – 2 x 3
  • 55% + bands (95#) – 2 x 2
  • 3 x 1 working up – 105# + bands, 115# + bands, 125# + bands

Accessory Work:

  • Dumbbell Front Raises 3 x 10 with 15# DBs
  • Feet Elevated Bodyweight Horizontal Ring Rows 3 x submaximal (10/10/10)
  • Lying DB External Rotation 3 x 10 each side with 15#

Friday Day 5

Love our weekends at the Mash Compound!! Wanted to make sure I got up there for my last heavy weekend! It didn’t disappoint. The atmosphere was on fire!!

Mash Method Squats

  • 95% (138k) x 1 rest 2 minutes 85% (123k) x 3
  • 142k/312.4# x 1 rest 2 minutes 128k x 3
  • 147k x 1 (FAIL) rest 2 minutes 130k x 3 (racked it after the 2nd rep)

Deadlifts Max Effort from 2″ blocks 1 rm – worked my way up to 375# which is a PR for sure from the ground or from that height!!

It was crazy busy in the gym, so I packed up and waited to do the extra accessory work on my Day 6.

Saturday Day 6 

Mash Method Bench Press

  • 95% (167.2#) x 1 rest 2 minutes 150# x 3
  • 172.2# x 1 rest 2 minutes 155# x 3
  • 180# PR x 1 rest 2 minutes 162.2# x 3

I am telling you!! That is the best my bench has felt this cycle!!!!

Accessory Work:

  • Band Pushdowns 3 x 10
  • Seated DB Rows w/35# 3 x 10
  • Elevated BB Hip Thrusts w/band at knees 3 x 10 with 130#
  • Side Plank with Band Row 3 x 25 seconds each side

This was a great way to end my last full week of training before my meet!! One week to go with a taper!!!

Next Meet: April 8

Weight: 72.4k

 

 

4/2/17

17.5

  • 9 Thrusters (65#)
  • 35 DU
  • x 10 Rounds
  • 13:32 (DU Got really sloppy at the end)

4/1/17

A) Deadlift

  • to new 1RM
  • 365# for a 10# PR!

B1) Strict Press:

  • 5×5 @ 95#

B2) Chest Supported Row:

  • 5×12 @ 35#/hand

Cardio:

  • Kayaking at Lake Norman ~15 min

3/30/17

A) Snatch:

  • EMOM x 20 @ 75%

B) C&J

  • E90seconds x 6 @ 75%

C) Front Squat:

  • 7 sets @ 250#
  • 4, 4, 4, 4, 4, 4, 3 (27 reps total)

Cardio:

  • 800m run
  • Bike 5 min
  • x 2 rounds

 

3/29/17

A) Partner Heavy Grace with Dr. Tim:

  • 30 C&J (225/145)
  • 1:58 alternating reps

B) Back Squat:

  • to a heavy 5 then -10% 3×5
  • up to 280#x5
  • downsets @ 250#

C) No hook no feet Snatch:

  • 2×3@62.5%, 3×2@67.5%, 5×1@72.5%

D) Wide Stance Stiff Leg Deadlift:

  • 3×8 @ 225#

Cardio:

  • 30 min walk outside in the sun

Training Log – First Half of Week 13

Needless to say, I am a little dismayed because of a toothache or TMJ or something that has found it’s way into my mouth. I went to the dentist on Monday and they took x-rays and sent me out the door with a referral to a endodontist saying they would evaluate me. I’ve been training this week and nursing my mouth in hopes that whatever is wrong, I can wait until after my meet on the 8th of April to get it fixed. I go to the specialist tomorrow, so will have a definitive answer (I hope) by then. Either way, I WILL be competing on April 8 and I WILL be qualifying for Nationals again 🙂

On to the training log portion of this post….

Monday 3/27 Day 1

Back Squats 

  • 93% 2 x 1 (295#)

  • 95% 1 x 1 (305#)

  • 78% 1 x 3 pause speed squats (250#)

Deadlifts 

  • 90% 1 x 2 (320#)
  • 93% 1 x 1 (330#)
  • Work up if feel good – PR at 370#!!!!!

Accessory Work:

  • GHD 3 x 5 with 25# plate

Tuesday 3/28 Day 2

Front Squat 1rm w/7 second pause RPE7 – worked up to 213# and didn’t even get a stinking video :/ It wasn’t a PR anyway. LOL

Slingshot Bench Press 1 rm – managed a PR at 205#!!!

Competition Grip (no ss) Bench Press

  • 88% 1 x 3 (155#)
  • 93% 1 x 2 (165#)
  • 95% 1 x 1 (170#)

  • 85% for Max Reps – 150# x 5 reps!!

Accessory Work:

  • Close Grip Floor Press 3rm then -15% for 4×3 (last 3+) – Managed to hit 145# and dropped to 125# and hit 10 reps on last set
  • Chest Supported Bat Wing Rows paused 2 seconds at top w/15# dbs
  • Staggered Carries 3 x 40 yards with 26# OH and 44# farmer

Wednesday 3/29 Day 3

High Bar Back Squat 3rm RPE9 – worked my way up to 265# for 3

and then dropped 10% to 240# for 2×3

Accessory Work:

  • Suitcase Deadlifts from 4″ deficit RPE 7-8 3 x 5 with 115#
  • Sled drags forward and backward 2 x 60 seconds w/ e-sled and 45# plate

Minus the toothache, I feel amazing going into this last stretch of training before my meet!! Excited to get on the platform!

Next Meet: April 8

Wt: 71.9k