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Lynnlynn's Training log

Pretty well!

11-11-11

Week 2
Deads
6x143 WU
4x187 WU
2x231 WU
1x253
1x275
1x292
2x308

Speed DL
3x253 for 8 sets

Circuit done 3 times
SLDL
8x165
BOR
8x95
LPD, reverse grip
8x100
GM
8x150

Reverse Hypers
 
11-12-11

Week 2, day 4

Bench
6x65 WU
4x85 WU
2x95 WU
1x105 WU
1x110 WU
3x125 for 10 sets
 
11-14-11

Week 3, Day 1

Bench
6x65 WU
4x85 WU
2x95 WU
1x105 WU
6x110 for 6 sets

MTS high row
6x60 for 4 sets

Pull-ups
4xBW UH
4xBW OH
4xBW UH
4xBW OH

DB OH extension
10x45 for 4 sets
 
11-15-11

Squat, week 3
5x115
3x140
1x160
11x175

Box Squat
4x140
4x150
4x160

GHR
8xBW+50 for 3 sets

Bench
Week 3, Day 2
6x65 WU
4x85 WU
2x95 WU
1x105 WU
5x115 for 7 sets
 
11-16-11

Bench
Week 3, Day 3
6x65 WU
4x85 WU
2x95 WU
1x110 WU
4x120 for 8 sets

Smolov Jr- I have never spent so much time on my back in all my life.
 
11-18-11

Coan week 3
Deads
6x143 WU
4x187 WU
2x231 WU
1x253
1x275
1x308
1x319
2x330

Speed DL
3x270 for 6 sets

Circuit
SLDL
8x170
BOR
8x95
LPD, reverse Grip
8x105
GM
8x155
- Done 3 times
 
11-21-11

Week 3, day 4
(ok, I"m a little off)

Bench
6x85 WU
4x85 WU
2x95 WU
1x105
1x115
3x130 for 10 sets
I was shocked that I was able to do this.

CG Bench
4x95
4x100
4x105

Standing DB shoulder Press
6x30
5x35
4x40

Planning on doing some singles later in the week.
 
Do you have any specific short term goals with respect to the powerlifts, or really any lifts in general?
 
CowPimp said:
Do you have any specific short term goals with respect to the powerlifts, or really any lifts in general?
Click to expand...

I don't have any specific goals, I just wanna be really toned.
Teehhee.

Seriously, my short term goal is to pull 385. I've done 374 in the gym, but I really want 3 big (kilo) plates per side. I"m thinking about what I might want to do competition wise for the spring.
 
11-23-11

Bench
6x65 WU
4x85 WU
2x95 WU
1x105
1x115
1x125
1x130
1x135
1x140
1x145
0x155 Got it off my chest, couldn't lock it out

This was the best session of singles I've had in a long time. Even the 145 felt pretty solid and fast. I plan on doing a longer cycle of Juggernaut and then coming back to Smolov Jr.
 
11-25-11

Coan week 4

Deads
6x135 WU
4x185 WU
2x225 WU
1x255
1x275
1x295
1x315
1x355
2x350

Speed Deads
3x290 for 6 sets

Circuit done 3 times
SLDL
8x170
BOR
8x100
Reverse Grip LPD
8x105
GM
8x160
 
It looks like the Coan and Smolov Jr programs were good choices. These sessions are looking really solid.

It's hard to tell at this point what the Juggernaut plan is doing but you're only...what, 5 weeks in? Rock that shit out!
 
VikingWarlord said:
It looks like the Coan and Smolov Jr programs were good choices. These sessions are looking really solid.

It's hard to tell at this point what the Juggernaut plan is doing but you're only...what, 5 weeks in? Rock that shit out!
Click to expand...

Thanks!

I agree, thus far things have been going very well. I completed Smolov Jr for bench, so now I'm going to do a cycle of Juggernaut. Smolov works well, however it is demanding both physically and time wise.

I will be on week 5 of the Juggernaut Squat program this week.
 
11-29-11

Squat, week 5
6x115 WU
4x135 WU
2x145 WU
8x155 for 5 sets

Box Squat
3x145
3x155
3x165

GHR
8xBW+45 for 3 sets
8xBW 3 seconds up/down for 3 sets

Abs
 
11-30-11

Bench
6x65 WU
4x85 WU
10x90 5 sets

Close Grip bench
5x80
5x85
5x90
5x95
5x100

MTS Mid Row
6x60 for 4 sets

Reverse Tricep Press Down
6x105 for 3 sets

Cable Curl
6x65 for 3 sets
 
Do you plan on using equipment to lift in competition (Squat and bench suits)?
 
CowPimp said:
Do you plan on using equipment to lift in competition (Squat and bench suits)?
Click to expand...
No. I've tried pulling in a suit and I really didn't like it. I like lifting raw and I plan to continue doing so for the foreseeable future.
 
12-2-11

Deads, Week 5
6x143 WU
4x187 WU
2x253
1x275
1x292
3x311
3x311

Speed DL
3x257 for 3 sets

SLDL
5x175 for 3 sets
BOR
5x95 for 3 sets
GM
5x165 for 3 sets
Reverse Grip LPD
5x105 for 3 sets
Shrugs
5x155 for 3 sets

Friday night I was treated to seeing the Trans-Siberian Orchestra. It was an amazing concert. If you ever get the chance to see them I highly recommend it.
 
12-5-11

Bench, week 2
6x65 WU
5x85
5x95
10x100 for 3 sets

CG Bench
4x75
4x85
4x95
4x105
4x115

BB Incline Bench
5x75
5x85
5x95
5x105

DB Front Delt Raise SS/ w/ Rear Delt Raise
8x12.5's for 3 sets

Pull-ups
5xBW OH
5xBW UH
5xBW OH
5xBW UH
5xBW OH
5xBW UH
 
12-6-11

Squat, week 6
6x95 WU
6x115 WU
3x140
3x160
8x170 for 3 sets

Front Squat
6x65 WU
4x85
4x95
4x105
4x115

GHR
6xBW+45 3 sets
8xBW 3 sec up/down 3 sets
 
12-9-11

Deads, week 6
6x143 WU
4x187 WU
2x231 WU
1x253
1x275
1x297
1x314
2x330

Speed DL
3x270 for 3 sets

SLDL
5x176 for 3 sets
BOR
5x100 for 3 sets
GM's
5x165 for 3 sets
UH LPD
5x105 for 3 sets
Shrugs
5x225 for 3 sets
 
12-12-11

BB Bench
5x75
3x90
1x105
1x110
10x115

BB Millies
5x65
5x75
5x85

DB Flat Bench
6x40's for 3 sets

MTS mid row
6x60 for 3 sets

Tricep OH Pressout
8x50 for 4 sets

BB Curls
6x40 for 4 sets

Abs
 
12-13-11

Squat
6x115
5x120
3x140
1x165
1x175
10x190

Front Squat
6x85
3x95
3x105
3x115
3x125
3x135

GHR, 3 sec up/down
8xBW+25 for 4 sets
 
12-16-11

Deads, wk 7
6x143 WU
4x187
2x231
2x253
1x275
1x297
1x319
1x336
2x352
- pulls felt slow and heavy today, like I was trying to pull the bar through a giant vat of chunky peanut butter.

Speed Pulls
3x292 for 3 sets

SLDL
5x187 for 2 sets
BOR 5x105 for 2 sets
GM's
5x170 for 2 sets
UH LPD
5x105 for 2 sets
Shrugs
5x245 for 2 sets
 
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