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marybender
02-05-2014, 10:15 AM
New member on here, starting my journal.
I am a member of the Jersey Iron Powerlifting crew, have been for several years.
Was pretty new to PL when I started on the team.
Planning to do the RPS Jersey Rumbler meet in May (would like to do one sooner but I work for an Accounting Firm and there's no time off in Late Feb - April 15th...) Last meet I did was in August 2013, just a few weeks out of a leg cast from a broken ankle, so I look forward to seeing how far I've come since then.
Gonna try to post some of my past training logs, if I can get to that.
this week has been rough with all the snow, so I couldn't train on Monday, and had made plans for Tuesday nite since its my usual nite off for training... So first training since Sat will be tonite.

marybender
02-11-2014, 09:57 AM
Local training tonite - Thurs 2/6/14

Squat - lite - kept this lite as I am going to squat again heavier on Sat and I am walking it out

w/u bar x10, 135x5, 165x3
185 x3 x3 x3 x3

Pullovers
50# x10 x12 x12 - shldr bothering me a bit so didn't go up in wt.

Leg Press (old machine - #3)
210 x8 x8 x10 x10 - 36 reps up from 32

stretch & foam roll

marybender
02-11-2014, 10:01 AM
Team Training on Sat 2/8/14

Squat - going for an 8 rep max (haven't done this before)
w/u bands, stretch & foam x2
bar x 10, 75 x7, 115 x5, 145 x3
starting wt @ 60& is 165
165 x 8, x8 (hindsite i should have gone up on this one...)
185 x8 - felt easy probably not my max

Hacks - Leg press upright
90# x 10 x10 x10

Reverse Hypers
90# x10 x10 x10

stretch & foam x1

marybender
02-11-2014, 01:08 PM
Team Training Monday 2/10/14

Hit a (new) 6 R max bench for 180

Bench - this is for a 6 rep max (havne't done this before) but I've done 175 x5
w/u bands, bar x10, 65 x8 105 x6, 135 x3
start at 75% = 155
155 x 6
175 x 6
180 x 6 - this was hard ad Tim touched it but he said I got it, guess he realized he didn't need to touch it :)

CGBP - start @ 70% = 155 to a 3 board, 2 sets of 10
155 x 10
155 x 9 (10F)
- note that the 3b seemed harder than a 2, possibly bec of my sticking pt

Hi-Row Machine
120 x 12 x12 x11 - 35 reps up on wt and reps

stretch & foam

macdaknife
02-11-2014, 03:57 PM
Good stuff. Welcome.

marybender
02-19-2014, 04:08 PM
Good stuff. Welcome.

Thanks mac

marybender
02-19-2014, 04:11 PM
Team training Monday 2/17/14

Since the team is going to start up on a new training cycle that will bring us to the May meet that most of the team is doing it was a kind of a free for all training tonite. Tim and I decided that I should work up to a 2 rep max.

Bench
W/ups band stretches,
bar x10, 75 x8, 105 x4, 135 x3, 165 x2, 175 x2
These above were all done on the new wide bench and I was not liking the way it felt for my setup, just felt out of the groove. So I followed Tim over to one of the old narrower benches. Felt much better, this next set flew up.
185 x2 (85%)
195 x2 (90%). ok side note here, Dave lifted me off and it didnt feel set right, he also grabbed it after one rep not reLizing i was doing 2, and i had to take it back again, so it wasnt real pretty. That being said i think I might have been able to get 200 or 205 for 2 if all had been perfect, Tim handing off etc. that's a goal for 2 rep max next time. (I had done 190 x2 for 4 sets on 11/11/13)

Hi row machine
130# x12, x12, x11 wt up reps same

Tricep press downs used fat bar
80# x10 x10 x10. Reps up by 2

Stretched and foam roll x2

t gale
02-19-2014, 07:36 PM
Sorry I didn't handoff to you I was still in shirt. You did great - bench has been moving weekly. And yes Dave's hands are bad

marybender
02-21-2014, 12:36 PM
Wed nite -Lower Body

Notes: I usually try to do some kind of pull exercise on my Low Bod Acc day because I don't usually pull with the team after squatting on Sat, it has been too much for my back to do both heavy Lower movements on the same day.
Also my pull has been my biggest struggle, either from back issues or lately from having it get stuck just above my knee when my hands are dragging on my legs, scraped them up last time pretty good with my fingernails... Sumo is how I have always pulled, seemed my best stance and also seems to keep my back from getting injured which it has a tendency to want to do. So I need to figure out the answer to the getting stuck on my legs issue.
Last time I pulled heavy so I am doing reps this time.

DL: I pulled from the floor @ 70% for 6 x 3
w/u short stretch, 135 x6 (did this set with conv stance, felt yuck) back to sumo: 135 x6, 185 x3
215 x3 x3 x3 x3 x3 x3 x3 (70%)
All went well and form seemed good, jb was watching too

Leg Press - old mach, set at 3
210# x12 quit on these because I have been having recent pain in the broken ankle so I realized I have been heavy leg presses lately in addtn to hacks on Sat, so possibly ankle is being over used on these cause I did feel it on this set. (later that nite it was throbbing, SO I think I am right, so laying off these for a while)

Oly Squats
95 x12
115 x12 x12

Stretch & foam roll
Ran out of time to do any more - not MY fault...

marybender
02-21-2014, 02:56 PM
Thurs nite training - Upper Body Access.

Pin Presses - set at #8 - this is about 6 inches off my chest
w/u band stretch, bar x10, 95 x8, 135 x4, 155 x2
175 x2, 195 x2, 205 x1, 215 x1, 215 x1 and done
I had wanted to try to go to 220 or 225 but the 2 at 215 were hard to get, bec this was the same wt that I did last time I did these on 1/30/14, they were pretty rough on the shoulder as usual

Pullovers - these were jb's idea and I didn't want to do them bec the shldr was already sore from pressing and these are rough on the shldr too if its already aggravated...
50# x12 - and quit cause of shldr

Pullups - figured these were also a good "big" upper body movement and didn't think they would bother the shldr (they didn't)
x 10 - all perfect and chin above bar, x8 barely got #8 to the bar x8 - 6-8 were barely to the bar - great though

Facepulls - prehab for the shldr per jb so go for light wt & high reps... used 2 metal handles
70# x10 - oops much too heavy.
40# x25, x24 - felt pretty good on the shldr

stretch & foam x2

marybender
02-21-2014, 02:58 PM
Sorry I didn't handoff to you I was still in shirt. You did great - bench has been moving weekly. And yes Dave's hands are bad

Not your fault of course. I need to find someone who can hand off to me good, jb is fine but he's had such issues with his shldr an now his wrists that I dont think he wanted to, but your right Dave isn't the best for me on heavy wts at least.

Brian C
02-21-2014, 06:42 PM
Mary in da hizzy

t gale
02-25-2014, 05:42 AM
Hey you did very good last night. 8rm is a pretty damn tough max

marybender
02-26-2014, 02:16 PM
Team Training Monday 2/24/14
Bench - 1st week back on JI5 cube program - calls for 8 rep max begin at 60%
- w/u band stretch, foam roll x1
bar x10, 75 x8, 105 x6, 135 x8 (this was over 60% to start)
150 x8
165 x8 - grinded out the last rep, but overall pretty easy, possibly could have been more?? (75%)
First time I have officially done an 8 rep max, so this is the starting point...

CGBP to a 3b - program calls for 65% (140) 2x10
145 x 10
155 x 10 (no problem at all on these, prob could go up next time)
Note: I am certainly much better at these higher rep sets than I used to be

Low Row Machine
110 x10 x10 x10 x10

Tricep Pressdown - did the last set more as an extension less of a pushdown per jb - no leaning over
80 x 8 x 10 x 10 - too heavy not to lean over
70 x10.

stretch & foam roll x3

GHR - first time in a while - (needed to rehab hamstring & quad after cast came off)
bodywt x10 x10 x10

marybender
02-26-2014, 02:17 PM
Thanks Tim, jb thought I should have gone higher, (I think he always thinks that right:) but that last one of the 165 set was grinding up, good starting pt though.

Alinshop
02-26-2014, 08:10 PM
:hello: Welcome! Nice log so far. Keep up the good work!

marybender
03-19-2014, 08:53 PM
Okay catchin up a bit here hopefully, been busy lately ( tax season, etc)

This was a crazy week so this was my only access day this week.
NOTE: I have been taking some diff pre w/o samples and I think they are helpful, in the past I have used my own; caffeine, L-Tyrosine and yohimbine, I also sometimes take that along with the pre w/o, just not a lot of pre w/o.

W/u Band stretch

Rack Pulls - set at #3 for the 1st time, this is one hole lower than usual
135 x 10 sumo
185 x 4 x4 conv
225 x 3 x3 x3 x3 x3 x3. Took only 30 sec breaks approx to up the cns push, was hard!

OLy squats - usually have done these with 20+ rep sets at around 95, jb is lowering my reps so I'm upon the wt...
135 x6 x6 x6 x6 x6

Leg Raises - Abs
5 up & down and 5 in & out, did 4 sets

marybender
03-19-2014, 09:11 PM
W/u had time so did stretch and foam roll x1& x2

Squat with Blue Bands - program is 12 x2, bands adding approx 150-200 at top, differing opinions on this...
Bar with just bands x2 x2. We were doing back to back 2 sets I didn't think this was heavy at all
105 (25s on) x2 x2, x2 x2
125 x2 x2, x2 x2
145 x2 x2. 2nd set here not as clean, got wore out

Tone started getting me to keep my head level, pushing up with top of head not chin, this has helped my overall form a lot (in retrospect). I'm writing this weeks later.

I usually do hacks on Sat but my ankle that was broke has been hurting so i am easing up on these as well as reg leg press to see if those have been aggravating it, and it appears that is the case.

Rev Hypers. I have been doing these to stretch out my back, etc.
90# x 10 x10 x10

Foam roll x1

GHR hands crossed over chest, per jb this is the hardest way, no arm help
No wt. x10 x 10 x10

Stretch and foam x2 & x2

PS note that after that squat with bands my back was jacked up that week and somewhat into the next... Also felt like my cyatic nerve was irritated or pinched in one leg.

marybender
03-19-2014, 09:27 PM
Back is sore from Sat squat so did foam roll and back stretch Mach to w/u

Bench - program is max x2, 82.5% -180 87.5% - 190 92.5% - 200
Bar x10, 75 x 8, 95 x 8, 105 x6, 135 x3, 155 x2
1st set 180 x2
190 x1 ( jb helped on 2nd, but it was a bad lift off too)
200 x F jb helped. Not in the groove on the descent.

Really felt out of sorts tonight, mostly due to the back issue, hard to stay tite on the bench, etc

O/H tricep ext
50# x12, x12
55 x10 x10

Facepulls. These are prehab work, so low wt hi reps
Long bar
50# x24 , 60# x 22, was hurting back to lean back so much.
Switched to rope which is harder so dropped wt
40# x 20

Pullups
x 10, x 8, I am hurtin so no more and jb had to go

Stretch x 1