MrsMass Training Log

[TenaciousA]

PL ladies. Right on. Welcome.

 

[PillarofBalance]

Interesting... if you were to compete would you be competing raw or equipped?

 

[Go Away]

Really looking forward to these entries.

 

[ChrisLindsay9]

I'm subscribing! My wife trains in powerlifting, so I'm always looking to see if I can utilize ideas from others' logs (especially other women lifters).

Your numbers are awesome.

 

[Rottenrogue]

Great numbers. Always happy to see another heavy lifting lady here.

 

[MrsMass]

Raw. Sleeves, not wraps. I have only used wraps once, twice.

 

[MrsMass]

First day on fresh program 1/5/16
Speed squats 9 sets of 2. 50% 1rm w light bands
Anchored to 110 db, not sure exactly how much tension at top.
Bar 10reps 2 sets
Add bands bar x 5
95x5
95 + bands x 2 x9 sets
No belt
Pretty sure we did these to a low box, didn't write that down?
Front squats
Bar x 10
95x10
135 x 10
145x8 for 4 sets
Stiff legged deads
135x12
175x 12 for 4 sets
Leg Extensions/ curls
Ext 120 x 12
Curl x 60
Ext 120
Curl x 60
Ext x 130
Curl x 70
Abs 4 sets 25,
Calves on leg press 3 plates a side
40/45/15/15

 

[MrsMass]

1/7/16
ME day incline bench
Bar x 15 x 2
65x8
95 x 8
105x5
120 x 5
125 x 5
125x 5
125x 5 last rep assist
Shoulder press
Seated
Bar x 10
65 x 8
95x5
105x3
110 x 3
110x3
Barbell front raises super set w face pulls
40 x 10 / 110x 10
40 x 10/ 110x 10
40 x 10/ 120 x 10
40 x 10/ 120 x 10
Back to wall on raises

Bent over rear dealt flys ss w front db raise
30 x 10 x 3 sets / 30 x 10 x 3
Hammer curls ss with lateral shoulder db raises
30 x 10 / 20 x 10
30x 10/ 25 x 10
35 x 8/ 25 x 10
35x8/ 25x10
Abs: 15/15/25/25+5/25
Calves 100 reps total, ss w the abs didn't write down what exactly I did

 

[MrsMass]

1/9/16
2 board press
Bar x 10 x 2
65 x 10
95x8
115x5
135 x3
Enter 2 board
140x 3
I had to go to smith machine due to lack of spotters/ board holders
150x 3 165x 3
170x3 180x 3
Scribbled notes read:
"Gym closed. Bad day. Anger"

 

[MrsMass]

1/10/16
@ Home Sunday
Bar x 10 x 3
115 x 8
135 x 8
160 x 8
185x 8
205 x 8
205 x 8 "work on knees out" (69%)
DL off box
135x 8
155x8
175x8
205x8
215x8( 59%)
Pull-ups
10
7+1
5

 

[MrsMass]

1/11/16
Speed bench
Small band doubled anchored w db
Elitefts bands, not the tiny one. One of the next two up
Bar/ 95/
Enter bands
Bar
65 x 8
85x8
100x 3x 8 sets
Db press
45x8
50 x 5
60x 5
65x5
70x5
70x5
70x5 " felt better" more stable controlled and cleaner reps
Dips
10 reps bw + 15 lb
Hurts shoulder cannot go down all the way, decompressing after set is done super painful
Remove weight
8, 6
Curls
10/8/6 didn't write down #??
Abs calves and 10 min cardio

 

[MrsMass]

1/12/16
Squats
Bar x 10, 95x10, 135x8
185x8, 205x 5, 225x3
245x3, 245x3, 245x3
Deadlifts
135x8
185x8
225x5
255x5
285x3
305x3
305x3
Leg curls ss w extensions
90x10/ 130x10
90x10/130x10
90x10/150x10
Concentration on contracting
Hatfield back raises
135x10x 3 sets
Poor rom due to bb height from floor
Face pulls
110x12, 120x12, 140x12, 150x12
Standing ab crunch on cables w bal
110x10
Ended up doing cable crunches on knees with 150. The standing variation picks me up off floor unless the # is too light to work with
100reps total