| Oly/Strongman/PL Training Logs The title says it all. |
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01-11-2008, 09:30 PM
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#1 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,719
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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.
Right now she is 5'3" ~135 lbs. She has already lost ~10 lbs and is looking to stay on that trend.
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01-11-2008, 09:42 PM
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#2 (permalink)
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Seņor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,025
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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.
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How sweet. Do you carry her books too? 
__________________
"Eat your vegetables." -- Mom
"Eat your god**** vegetables you little ****!" -- My Mom
"Eat...those...vegetables...or I'll RAM THEM DOWN YOUR THROAT!!!" -- Joan Crawford, AKA Mommy Dearest, AKA The Wirehanger.
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01-11-2008, 09:48 PM
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#3 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,719
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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
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01-11-2008, 09:49 PM
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#4 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,719
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Quote:
Originally Posted by Cynic
How sweet. Do you carry her books too? |
I think she can carry her own books  |
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01-11-2008, 09:54 PM
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#5 (permalink)
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Seņor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,025
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Quote:
Originally Posted by bigDman
I think she can carry her own books |
Is she also doing Cressey's "Ultimate...?"
__________________
"Eat your vegetables." -- Mom
"Eat your god**** vegetables you little ****!" -- My Mom
"Eat...those...vegetables...or I'll RAM THEM DOWN YOUR THROAT!!!" -- Joan Crawford, AKA Mommy Dearest, AKA The Wirehanger.
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01-11-2008, 10:10 PM
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#6 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,719
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no more of a westside for skinny bastards type program. With a few modifications. Hence the title Allison's Journey Through Westside
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01-11-2008, 10:16 PM
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#7 (permalink)
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Seņor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,025
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I'm frickin stupid. Must be the lack of sleep. I read the title, didn't see the words.
__________________
"Eat your vegetables." -- Mom
"Eat your god**** vegetables you little ****!" -- My Mom
"Eat...those...vegetables...or I'll RAM THEM DOWN YOUR THROAT!!!" -- Joan Crawford, AKA Mommy Dearest, AKA The Wirehanger.
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01-12-2008, 08:27 AM
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#8 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,524
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nice!
she almost pulls as much as matthew.  |
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01-12-2008, 08:29 AM
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#9 (permalink)
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Mistressing the Chin-Up
Join Date: Jan 2007
Location: Connecticut
Posts: 2,182
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Good luck, Allison!
__________________
-Tracy (forumite formerly known as 'Victoria')
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."
The Year of Magical Lifting
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01-12-2008, 04:47 PM
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#10 (permalink)
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Leeeebril
Join Date: Sep 2006
Location: Scaryville, CA
Posts: 3,029
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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
__________________
Here's my badass new and improved log
There are no facts, only interpretations.
--Friedrich Nietzsche
Procrastination is...the thief of time.
--Dr Martin Luther King, Jr
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01-12-2008, 06:17 PM
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#11 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,719
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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!
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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- Upsx12 x12 x12
Toe Touches x12 x12 x12
Medicine ball twist throws 12x12 12x12 12x12
/CIRCUIT |
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01-12-2008, 06:23 PM
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#12 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,719
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Quote:
Originally Posted by tkinsley
Hahahaha! The smack down continues...
Cool! Another chick lifting heavy. Yay!
Welcome, Allison!
Tina
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Yea. Maybe after a year or two she can enter some powerlifting competitions. She wants to get down under 125 first though |
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01-14-2008, 05:53 PM
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#13 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,719
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Deadlifts(alternating between sumo and conventional)
45x10 45x10 95x10 105x5 135x1 135x1 145x1 155x1 185x1
Step Ups 2x10
20ex10 20ex10
Good Mornings 2x10
75x10 75x10
SUPERSET
Standing Ab 2x12
20x12 20x12
Side Bends 2x12
45x12 45x12
/SUPERSET
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01-14-2008, 06:12 PM
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#14 (permalink)
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GU '12
Join Date: Aug 2004
Location: N.J.
Posts: 3,979
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Best of luck 
Quote:
Originally Posted by Alcoholiday
nice!
she almost pulls as much as matthew. |
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01-15-2008, 05:07 PM
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#15 (permalink)
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Senior Member
Join Date: Jan 2008
Posts: 164
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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
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01-15-2008, 05:13 PM
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#16 (permalink)
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Senior Member
Join Date: Jan 2008
Posts: 164
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Quote:
Originally Posted by Kevin T.
Best of luck
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Thanks! |
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