Oly/Strongman/PL Training Logs The title says it all.
#1 permalink
back at it
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
Allison's Journey through Westside
Alright so this girl I lift with sometimes decided to finally start a log, but wanted me to start it for her. So I will be doing the first couple of weeks and then hopefully she will come on and start posting. She has been working out for about 2 months. She played lacrosse and soccer throughout highschool and now as a freshman in college is trying to avoid the dreaded freshman 15.
#2 permalink
Señor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,541
Quote:
Originally Posted by
bigDman
Alright so this girl I lift with sometimes decided to finally start a log, but wanted me to start it for her. So I will be doing the first couple of weeks and then hopefully she will come on and start posting.
How sweet. Do you carry her books too?
#3 permalink
back at it
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
Here is her last weeks worth of workouts (high volume week)
Sunday Jan. 6th
ME lower Deadlifts(alternating between sumo and conventional)
45x10 45x10 95x10 105x5 135x1 135x1 145x1 155x1 165x1 165x1 175x1 175x1
185x1 185x1 195x1 195x1 (PR ) 205x0 185x1 185x1 175x1 175x1
Step Ups
11ex10 21ex10 21ex10 21ex10
Good Mornings
65x10
70x10 75x10 (PR )
SUPERSET
Standing Ab
20x12 20x12 20x12
Side Bends
45x12 45x12 45x12
/SUPERSET
Monday Jan 7th
Circuit 6 reps, 60 second rest 5 reps 60 second rest 4 reps 60 second rest.... all the way to 1 rep
Weight: 45
Snatch grip deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Tuesday Jan 8
RE Upper Thick Bar Bench
45x8 65x8 75x8 75x5
75x8 (PR ) 75x5
SUPERSET
Straight Arm Pull Down
20x8
26x8 26x8 (PR )
DB Cleans
11x8 (PR ) 5x8 5x8
/SUPERSET
DB Military Press
15ex10 15ex10 15ex10 15ex10
SUPERSET
Shrugs
95x10 95x10 95x10 95x10
Curls
21ex10 15ex10 15ex10 15ex10
/SUPERSET
Then messed around with some grippers
Wednesday Jan 9 OFF
Thursday Jan 10
3 circuits 60 second rest
1. Prisoner Squat
2. Inclined Spiderman Push-up
3. Single-Leg RDL same side hand to floor
4. Single-Leg RDL opposite side hand to outside of supporting foot
5. Inverted Row
6. T-Push-up
7. Reverse Lunge w/Twist
8. OH Crossover Reverse Lunge (from MM)
9. Cross-Body Mountain Climber
10. Mountain Climber
Friday Jan 11
ME UPPER Bench 45x10 55x5 65x3 75x1
95x1 (PR ) 105x0 95x1 85x1 90x1 90x1 85x1 85x1
Wide Grip Bench
65x12 65x12 65x12 (PR )
SUPERSET
Thick bar bent rows
55x10 55x10 55x10 55x10 55x10
Band Pull Aparts
#1x10 #1x10 #1x10 #1x10 #1x10
/SUPERSET
SUPERSET
Shrugs
95x10 95x10 95x10
Hammer Curls
15ex10 15ex10 15ex10
/SUPERSET
played with some grippers almost closed hg100
LEGS TOMORROW then some well deserved rest
#4 permalink
back at it
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
Quote:
Originally Posted by
Cynic
How sweet. Do you carry her books too?
I think she can carry her own books
#5 permalink
Señor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,541
Quote:
Originally Posted by
bigDman
I think she can carry her own books
Is she also doing Cressey's "Ultimate...?"
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#6 permalink
back at it
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
no more of a westside for skinny bastards type program. With a few modifications. Hence the title Allison's Journey Through Westside
#7 permalink
Señor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,541
I'm frickin stupid. Must be the lack of sleep. I read the title, didn't see the words.
#8 permalink
Senior Member
Join Date: May 2006
Posts: 10,077
nice!
she almost pulls as much as matthew.
#9 permalink
Mistressing the Chin-Up
Join Date: Jan 2007
Location: Connecticut
Posts: 2,186
Good luck, Allison!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
#10 permalink
5/13/2013=FREE AT LAST!
Join Date: Sep 2006
Location: Right on the Bay :)
Posts: 4,875
Quote:
Originally Posted by
Alcoholiday
nice!
she almost pulls as much as matthew.
Hahahaha! The smack down continues...
Cool! Another chick lifting heavy. Yay!
Welcome, Allison!
Tina
#11 permalink
back at it
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
Quote:
Originally Posted by
Alcoholiday
nice!
she almost pulls as much as matthew.
ahaha she will pull s plates very soon
Quote:
Originally Posted by
Victoria
Good luck, Allison!
Thanks!
Sat Jan 12
RE LOWER Squats
45x7 65x7 85x7 105x7
115x7 125x3 115x7 115x7 (PR )
1 Legged Squats
35ex8 35ex8 35ex8 35ex8
RDL
115x8 115x8 115x8 115x8
CIRCUIT
Sprinter Crunches x12 x12 x12
V- Ups x12 x12 x12
Toe Touches x12 x12 x12
Medicine ball twist throws 12x12 12x12 12x12
/CIRCUIT
#12 permalink
back at it
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
Quote:
Originally Posted by
tkinsley
Hahahaha! The smack down continues...
Yea. Maybe after a year or two she can enter some powerlifting competitions. She wants to get down under 125 first though
#13 permalink
back at it
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
Deadlifts(alternating between sumo and conventional)
#14 permalink
GU '12
Join Date: Aug 2004
Location: N.J.
Posts: 4,055
Best of luck
Quote:
Originally Posted by
Alcoholiday
nice!
she almost pulls as much as matthew.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC "Don't spend your life wishing. Spend it doing." -FishrCutB8 "You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
#15 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Hello! This is Allison...the girl who Paul started this log for. I figured I couldn't rely on him forever to do everything for me, so I made my own account. Excited to be here!
Here's todays workout...
Tues Jan 15 Bench 2x5 45x5 65x5 80x5 PR SUPERSET
Straight Arm Pull Down 2x8 40x8 40x8 PR DB Cleans 2x8 5x8 5x8
/SUPERSET
SUPERSET
Shrugs 2x10 95x10 95x10
Curls 2x10
15ex10 15ex10
/SUPERSET
#16 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Quote:
Originally Posted by
Kevin T.
Best of luck
Thanks!
#17 permalink
Senior Member
Join Date: May 2006
Location: SE Wisconsin
Posts: 1,033
Welcome and good luck on your journey Allison.
Great job on the
PR 's as well!
#18 permalink
crazy masshole
Join Date: Oct 2006
Location: Boston
Posts: 569
good luck Allison
good to see another lady lift hard
__________________
I Will Try
Open Competition Log
#19 permalink
Senior Member
Join Date: May 2006
Posts: 10,077
good to see you posting!
#20 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Quote:
Originally Posted by
lance02
Welcome and good luck on your journey Allison.
Great job on the
PR 's as well!
thanks... i hope they keep coming!
Quote:
Originally Posted by
fitzy21
good luck Allison
good to see another lady lift hard
thanks
Quote:
Originally Posted by
Alcoholiday
good to see you posting!
good to be posting
#21 permalink
found my groove
Join Date: Oct 2007
Location: Missouri
Posts: 855
welcome! great numbers to start off with! good luck on reaching your goals!
#22 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Thurs Jan 17 ME UPPER Bench
45x10 55x5 65x5 85x1
105x1 PR
Face Pulls
70x10 70x10 70x10 70x10 70x10
Shrugs 3x10
95x10 95x10 95x10
3 sets of towel hangs until failure
Gross day outside, classes got cancelled because nc doesn't know how to handle any sort of snow, or rain apparently. I was excited to go to the gym bright and early but didn't have the best workout...not satisfied at all. The bench seemed easy but didn't want to push it because this week is deload. Oh well, there's always tomorrow.
Last edited by bundy : 01-17-2008 at 12:43 PM .
#23 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Quote:
Originally Posted by
mel
welcome! great numbers to start off with! good luck on reaching your goals!
thanks mel... hopefully the numbers will keep getting better!
#24 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Fri Jan 18 RE LOWER Squats One Legged Squats RDL Sprinter Crunches x12 x12 V-Ups x12 x12Toe Touches x12 x12
#25 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
ME Lower Deadlifts 205x1 PR Step Ups 21ex8 21ex8 21ex8 Good Mornings 80x10 80x10 80x10 PR Standing Ab Side Bends
Last edited by bundy : 01-22-2008 at 05:21 PM .
#26 permalink
GU '12
Join Date: Aug 2004
Location: N.J.
Posts: 4,055
Nice deads!
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC "Don't spend your life wishing. Spend it doing." -FishrCutB8 "You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
#27 permalink
Senior Member
Join Date: May 2006
Posts: 10,077
nice deadlifting!
#28 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Ok, so here comes the diet part. This is pretty hard for me I am a girl who enjoys her food and never really worried about it being in sports 24/7. I've got to work on it, but hopefully it will only get better... Tuesday January 22 AM 730 orange, pineapple, 3egg whites, glass skim milk 1130 mixed veggies, 3slices turkey, orange PM 300 ½ can tuna, ¼ cup dried berries, 1glass water 530 ½ slce ham, banana, apple, mixed veggies, 1glass skim milk
#29 permalink
Senior Member
Join Date: Jan 2008
Posts: 192
Quote:
Originally Posted by
Kevin T.
Nice deads!
Quote:
Originally Posted by
Alcoholiday
nice deadlifting!
Thanks guys! A little frustrated about missing 210, but i'll just have to get it next time.
#30 permalink
found my groove
Join Date: Oct 2007
Location: Missouri
Posts: 855
Frustrated??? You got 205! That's like my dream goal! Keep up the good work. You'll get it for sure.
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Allison's Journey through Westside
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