Deadlifts and milkshakes

[WitchCraft]

3/12/2014

Squat
bar x 5
bar x 5
65 x 5
85 x 5
95 x 5
105 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Bench
bar x 5
65 x 5
85 x 5
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Chins
5,3,3

Dips
5,5, 10(with band)

Notes: Back is still feeling off, but it's a lot better. Going to ART session again tomorrow.

 

[WitchCraft]

Squat
bar x 5
bar x 10
65 x 5
95 x 5
115 x 3
135 x 3
155 x 3
165 x 2
175 x 1
175 x 1
175 x 1
175 x 1
175 x 1

Bench
bar x 10
65 x 5
85 x 5
95 x 5
105 x 3
115 x 2
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1

Dips

Supported leg raises

Notes: Back at it. Still light with the squats. Stuffed my face with pot roast, mashed potatoes, and broccoli at a fancy german restaurant post training. HAPPY

 

[WitchCraft]

3/29/14

Squat
bar x 5
bar x 10
65 x 5
95 x 5
115 x 3
135 x 3
155 x 3
165 x 2
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

 

[WitchCraft]

3/30/2014

Bench
bar x 5
65 x 5
85 x 5
95 x 3
105 x 3
115 x 2
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

2" Deficit deadlift
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Chins
5,5,5

Notes: Haven't deadlifted in months. Probably not since my last meet. I have a meet coming up in May so I'm adding in back into my training. Pulling from a deficit feels 100xs better than pulling from the floor for some reason so I'll be doing those for now.

 

[livingdeadmoose]

How the hell does deficit feel better than normal dead lift? You're weird.

 

[WitchCraft]

How the hell does deficit feel better than normal dead lift? You're weird.

I have NO idea! For some reason, it's just easier for me to get into a good position. Back stays flat, hips at the right height. Switch it to the floor and my hamstrings cramp up, back rounds. Makes no sense!

4/2/2014

Squat
130 5 x 5

Stretch class
worked on rolling out muscles around scaula

4/4/2014

Squat
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Bench
bar x 10
65 x 5
85 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Notes: Getting pretty lazy with logging. Training is just really light and slow right now. Not very motivated to share it!

I'm going away in a week for our "honeymoon" to Florida. In an effort to be in my best bikini body, I started a ketogenic diet last Sunday. I've been in ketosis for 5 days. Energy has been up and down depending on the day. Since I'm still experimenting, I'm finding out what to do and what not to do. I've lost 5 pounds which is mostly bloat I'm sure. I'm hoping I can maintain my weight now at 135. I also plan to eat some clean carbs post training from now on (like sweet potatoes). My biggest fear is losing muscle! Will post progress photos soon!

 

[WitchCraft]

4/6/2014

Squat
bar x 10
95 x 5
115 x 3
135 x 3
155 x 3
175 x 3
180 x 2
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1

Bench
bar x 10
65 x 5
85 x 5
95 x 5
105 x 3
115 x 3
120 x 2
125 x F
115 x 1

Notes: I did ab wheel rollouts two days ago and they wrecked my triceps! It affected my bench today :-/ I felt fried. Live and learn! Squats were easy and smooth though.

 

[Tosa]

When setting up for deficits, I really push my stomach into my thighs, which really keeps things stable and tight when breaking the bar off the ground. Maybe something similar happens for you, and that's why deficits feel better?

 

[WitchCraft]

When setting up for deficits, I really push my stomach into my thighs, which really keeps things stable and tight when breaking the bar off the ground. Maybe something similar happens for you, and that's why deficits feel better?

Yeah, probably. I have no idea. I also haven't pulled heavy from a deficit. We'll see what happens to my back tightness once there's 200+ on the bar lol

4/8/2014

Bench
bar x 10
65 x 5
85 x 5
95 x 5
105 x 3
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Ring rows

Notes: Shitty day at work. Felt really wiped out for this session. Just benched and went home.

 

[WitchCraft]

4/9/14

AM 3 mile steep hike with my boys

Squat
135 5 x 5

Chins
8 (PR), 5, 5

 

[WitchCraft]

4/11/2014

Bench
125 x 1 x 5

Chins
8,5,4,5

Pendlay rows
60 x 10 x 3

4/13/2014

Squat
bar x 5
95 x 5
115 x 3
135 x 3
155 x 3
175 x 2
185 x 2
185 x 2
185 x 2
185 x 2

Deficit Deadlift
135 x 3
145 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Notes: Very hot today at the gym. I tend to have a bad workout in the heat. Today went OK, but not a lot of pop in the squats.

Leaving for Florida tomorrow. Won't train until I get back next Saturday.

 

[WitchCraft]

4/20/2014

Squat
bar x 5
95 x 3
115 x 3
135 x 3
155 x 3
175 x 2
195 x 1
195 x 1
195 x 1
195 x 1
195 x 1

Notes: Back from vacation. Had a great time, but Im exhausted.

 

[WitchCraft]

4/22/2014

Bench
bar x 5
65 x 5
85 x 5
95 x 3
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6

Deficit Deadlift
135 x 3
155 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

4/23/2014

Squat
bar x 5
95 x 5
115 x 3
135 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

 

[WitchCraft]

4/25/2014

Bench
105 5 x 7

Chins
1,2,3,5

4/27/2014

Squat
bar x 5
95 x 5
115 x 3
135 x 3
155 x 3
175 x 2
185 x 1
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2

Deficit deadlift
135 x 3
155 x 3
165 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Notes: Epic eats and naps after this session. Squats are going well again. 205 for singles next week.

 

[WitchCraft]

4/30/2014

Squat
bar x 5
95 x 5
115 x 3
135 x 3
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Pilates class for one hour

 

[Jester]

Vacation?

Marriage is making you soft

 

[WitchCraft]

Vacation?

Marriage is making you soft

I thought I would get called soft for going to pilates class, not to go on vacation! I'm old and almost 30. Vacations are going to be happening a lot lately.

5/2/2014

Bench
115 x 1 paused
125 x 1 paused
130 x F
130 x 1
130 x 1
130 x F

5/4/2014

Squat
bar x 5
95 x 5
115 x 3
135 x 3
155 x 3
175 x 2
195 x 1
205 x 1
205 x 1
205 x 1
205 x 1
205 x 2 PR

Deficit Deadlift
135 x 3
155 x 3
175 x 2
185 x 3
185 x 3
185 x 3

Notes: Squats were too easy. Deadlifts were very hard. Two weeks out from my second bikini competition. Cutting carbs back a lot, hoping I can maintain my squat!

 

[WitchCraft]

5/6/2014

Bench
105 6 x 6

5/7/2014

Squat
155 5 x 5

5/9/2014

Bench
115 4 x 8

Notes: Just catching up on logging. Just putting in the work sets.

 

[WitchCraft]

5/11/2014

Squat
bar x 5
95 x 3
115 x 3
135 x 3
155 x 3
175 x 2
195 x 1
210 x 1
210 x 1
210 x 1

Notes: 210 is my squat max and I did it easily today for three singles. Despite it being easy, I'm experience some intense pain in my left shoulder during squatting. It's deep joint pain. Doesn't bother me any other time except for when I'm squatting. I might need to change up my grip. I currently have a very, very close grip and put my thumbs around the bar. After this meet coming up, I might make some changes (false grip and wider).

Unfortunately, I had to bounce pretty quickly so I didn't have time to bench and deadlift. I probably should go back tonight but I'm really not motivated to.

 

[WitchCraft]

Woops, it's been a long time since I've updated this. I have been training but just really lazy about logging.

Yesterday's session I just worked up to my openers or close to them (I'm competing this Saturday). Squatting was unusually challenging. Squatted a very hard single at 195 which was disappointing since I smoked 210 a few weeks ago for 5 singles.

Benching went smoother and I matched my paused PR at 125.

Deadlifted and just worked up to 205. It felt ridiculously easy. I've been pulling from a deficit for the past two months with advice from Caitlin Trout. I think it really helped my speed off the floor. 205 felt like nothing.

My tentative attempts for Saturday are:

Squat
185
200
215

Bench
115
120
130

Dead
250
270
290