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MrsMass Training Log

M

MrsMass

Member
Mar 23, 2016
59
9
12/14/15

Speed bench ( no bands)
95 x 8
115x5
135 x 8 x 3 sets
Dumbbell press neutral grip
40x10
55x5
60x5
65x5 x 3 sets / second to last set hardest
Dips b/w + 25lbs
10,8,6 reps
Barbell curls wide grip
70x 10, 8,6 reps
Abs
Decline sit-ups 25lb plate x 50
50 hanging leg raises
(10-15 rep chunks alternating between the two)
Calves on leg press 360lbs 5 sets of 20
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/15/15
Squats
Warmup/Bar, 95, 115
135 x 8
175x5 belt on
205 x 5
225 x 2 sets 5 reps
Slow tempo almost a pause squat think not sets but lots of singles
Deadlifts
135x8
175x5
225x5
275 for 3 sets 5 reps
Using a different technique ( new to me) round shoulders (not back) and chin tucked to chest. You would un curl yourself to lockout and reverse it on the negative movement.
Cable rows
180x5 close grip
200x5 close grip
200 3sets of 5 reps wide grip
Cable Pulldowns
180 3 sets of 10
Hamstring curl
90x12
100x 10 + 2
Leg extensions
160 x 12
170x 10+ 2
Seated calf raises
2 plates 5 sets of 20
Abs/ cable strap crunch
120 4 sets of 25
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/17/15
Incline bench day
Wide grip/ touch chest and pause. ( not used to the rom or the pause, been a long time since I had legit done incline like this)
*i had not had enough food
Bar x 8
95x 8
110x6
120x6
130x 6 1 assist
125x 6 1 assist
120x6
Seated military press
Bar x 10
65x8
95x5
105 3 sets of 5
Front barbell raise/back to wall
20x10
40x8
50x 2 sets of 6
Hammer curls db
40x6
45x6
50x6
55x6
Abs/calves
100 reps 50 each side side crunches
Standing calf raises in smith on box
315 5 sets of 20
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/19/15
Bench
Bar x 15
75 x 10
95x 8 with a pause at the bottom, press on command ( same for remainder of session)
115 x 5
125 x3
To a 4 board:
150x3, 170x3, 185x3, 185x3, 185x3
*dumped bar towards hips on set 2. Technical error, was not too hard to lift. Got out of the groove. I had never benched to a board before this day.
Squat
55lb bar 2 sets 10
135 x8
165x8
185x8
185x8 ( 63% 1rm)
Deadlift
Off 5 inch box
135x8
155x8
175x8
195x8
205x8
Abs
Bench leg raise 30/40/30 reps
Reverse hyper 50lbs 3 sets 12 reps
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/22/2015
Squats
30 min warmup on bike, Plus light hamstring curls
Bar x10, 95x10, 135x8, 135x10
185 x 5, 205x5, 230x3, 230x3, 235x3 last set best set
Deads
135 x 10, 225x5, 300x 1+2( hand reset)
300x3, 300x3
Reverse grip bb row
135x3, 155x3, 155x3, 155x3, 155x3
Pull downs
190 4sets 6reps used wraps
Leg curls
110x6, drop set 100x4
110x8, drop set 100 x2
Leg Extensions
160 x10, 180x10
Abs 100 v-ups total
Calves seated
2plates 4sets 25 reps
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/24/15
Incline bench
Bar x 10x2
95x8
110x6
130x3
130x3
130x3
Seated military press
Bar x 10, 65x8, 95x5
105x3, 110x3, 110x3
Bb front shoulder raise/ back to wall
20x12, 25x12, 30x12, 30x12
Db hammer curls
30x10, 35x10, 40x8, 40x8
Ab push downs( using assist pull-up machine. Ab straps missing)
150x25, 150x25, 150x25, 150x30
Calves on leg press
315x 35,35, 30 +5
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/26/15
Rack pulls w straps. In outside home gym. Too cold to hold bar
Bar, 135 x 5, 225x5, 315x 2
405x1 off aerobics box, put bar little below knee
405 x 1 off plates much better
405x 3 sets 1 rep
Squats
135 x 10, 190 x 8, 190 x8, 190x8
Abs
Leg raises
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/28/15
Bench
Bar x 10, bar x 10
95x8, 115x8,
135 8sets 3 reps
Partner calling press* notes say slow to call press
Db press
50 x 5, 65x5, 70x5, 70x5, 70x5
Dips
45db +bw x3, 2sets
40 db + bw 3 sets 3reps
Bb curls
90x 3, 95 4sets 3reps
*noted never really had done curls for such low reps
Leg raises
50,30,20
Calves
Unilateral bw raises on ledge
5sets 25 each
 
M

MrsMass

Member
Mar 23, 2016
59
9
12/29/15
Squat
Bar warmup, 135x10 for 4sets
Deads
135x8, 185x8, 205 x8, 205x8
No belt
Seated rows
210 5sets of 5 straps
Pull downs
185x10
190x10
190x10
Leg curl/extension circuit
Curl 100x10
Ext 180x10
Curl 100 x10
Ext 180x10
Abs
Standing cable side raises
120 4sets 25
Calves
Seated raises
2plates 4sets 25
 
M

MrsMass

Member
Mar 23, 2016
59
9
1/2/16
Bench
100x8
120x5
130x3( 74%)
Enter 3 board
140x3
160 x 3
175 x3 ***** correction: this is where I dumped the bar. Again tech error, got out of groove.
175x3
175x3
Squat
Bar x 10
145x 8
175x5
205 x 2
230x2
250x1
270x1 (91%)
Deadlifts off blocks
135 x 8, 185x 8, 225x5, 285x3
315x1, 350x1, 375x1
Abs
Decline bench sit-ups 30/30/30
Calves on leg press
140x30
170x30(that all I wrote down?)
 
M

MrsMass

Member
Mar 23, 2016
59
9
EDIT: didn't dump bar as listed on the 4board press. I put it on the wrong sheet. It
was on the 3 boards.
 
Last edited:
M

MrsMass

Member
Mar 23, 2016
59
9
Ok all the logs posted so far were from a period of time where my husband and I tried to train at a gym in the closest city to us. This city has no actual powerlifting gym, this place was the closest thing to one. Because all actual powerlifting gyms are so far away 2 to 2 1/2 hrs away) we figured we would exhaust our options and try out this gym.
Without saying too much ...The atmosphere there was strange and some of the lifters were fanboys and were not thinking for themselves. Not the right energy and it was not the place for us to be.

We did learn some stuff, even if things are jacked up you always learn something.

PROS
##1 We started a log. I hate logging anything... food, workouts, whatever. But you gotta do it. This is a good thing and I'm glad we started a log.

The pauses on the lifts seemed to help.

We did lots of stuff we had not done before or had not done in a long time: learned new deadlift technique, pulled off blocks, pulled off box ( I had done these my training partner had not), benched to boards, consistent db pressing, incline press rom, do all three lifts in a day and lots of abs and calves.

Cons

There was no focus on speed in the squat. The cue was "dip" and at the bottom of the squat the cue was "up" This didn't mean up but meant that you were to dip down or drop down into the hole to ensure depth then go up. I could not for the life of me get my body to "dip" down another bit when the que was "up". I'm hard wired to go up when someone says "up"
I will mention that I had just spent months re learning how to squat from scratch after seeing myself on video "good morning-ing" a squat. To correct the butt up first issue I relied on box squats a lil below parallel. So this training style was terrifying to me, I felt I was going to undo all the progress I had just made.

No bands , no chains , no good mornings. No box squats. No tricep accessories other than dips. No pull-ups. No lateral or rear delts no shrugs. Orders to do no cardio. None . No impact stuff.
And many other things we usually did, or thought were useful.

Anyways the log from here on out to current is what myself and my husband aka training partner came up with.
 
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