T-LOG: MONsept26-THURSsept29

The last week of training has not been extremely intense.  I am unable/willing to push my bench too hard and I am still "searching" for my squat.... my deadlift is feeling pretty good.

Capt Kirk...one of the best ever.

Monday, September 26th, 2011

Still not too confident in the bench and my shoulder.  I am handling good weight but hesitant to push aggressively.

Bench press: 410 x 3 x 4 sets

Feet up BP: 315 x 9 x 3 sets

T-Bar to belly chins x 25

w 30s Handstand Holds

3 SETS

Tuesday, September 27th, 2011

Well, slowly but surely the squats are coming along.

Front Squat: 135x5, 225x3, 315x2

Back Squat: 405x2, 455x2, 495x1, 545x1, (add belt) 585x1, 600 x 3 x 6 sets

** Most of the squats are not feeling as natural as they should.  My technique still feels off but i am able to muscle through the reps.  The few reps that I had that felt on the correct track flew up fast enough that I would feel as though I could perform 6-7 reps.......  

Wednesday, September 28th, 2011

Bench Press: 385x5x5

Skull crushers: 165x15x3 sets

Handstand practice

Thursday, September 29th, 2011

Conventional Deadlift: 245x3, 335x3, 425x1, 515x1, 605x1, (add belt) 690 x 1 x 2 sets, downset 610 x 8 touch and go.

Inverted Rows(rings): 35 x 3 sets

T-LOG: SATsept24

Saturday, September 24th, 2011


Today is to be my second day squatting with some actual weight.  615 for multiple singles.


FrontSquat: 135x5, 225x3, 315x2
Backsquat: 405x3, 455x2, 495x1, 545x1, (add belt)585x1, 615 x 1 x 10 sets
(only one set of the 10 felt like a good squat.  I believe it was my 6th or 7th set.  Most of the sets I am thinking a lot trying to avoid over taxing my quad and also trying to avoid sinking too deep as thats hard on my old rec fem injury)  On Tuesday, I am scheduled to do some triples with 600 in the backsquat and Saturday some singles with 630...we will see how next week goes.
Box Jumps: 4 sets of 5 reps  ( have not jumped for a long time.  Although I usually jump on at least a 42inch box, I would not allow myself to jump on anything higher than 30 today because the flexion of the hips immediately after their explosive extension jumping...is just too damn violent and I cannot afford any more injuries being 49 days out.....

T-LOG: MONsept19th-FRIsept23rd

Monday, September 19th, 2011


Bench Press: 365+chains@60 x 4 reps x 8 sets  
(I am still trying to build confidence in the bench so I am preferring to perform quality reps rather than go for more repetitions chicken winging all over the place)


Ring Chins x 25
Ring Dips x 25
Ring Pull Aparts x 25
Handstand holds x 30 secs
3 ROUNDS




Tuesday, September 20th, 2011


BIG SMILES TODAY.  :)


Front squat: 135x5, 225x3, 315x2
Back Squat: 405 x 3, 455 x 2, 495 x 1, 545 x 1, (add belt) 585 x 3 x 6 sets


*** This is pretty much the first day in over 16 weeks that I have performed multiple rep sets with a working weight of over 80%.  Let's just hope that I can continue AND not run into any injuries as I slowly increase the loads so that I can work up to some weight that are more within my capacity.  I have done multiple triples w 635 before and a couple triples w 650 once....so lets hope i can get back into that ball park without hurting myself.




Wednesday, September 21st, 2011


Bench Press: 420 x 2 x 3 sets, 390 x 3 x 4 sets  ( just trying to comfortable work with loads that are heavy for me)

Ring Chins x 25

Ring Dips x 25

Ring Pull Aparts x 25

Handstand holds x 30 secs

3 ROUNDS

Thursday, September 22nd, 2011


Conventional Deadlift: 245x4, 335x3, 425x1, 515x1, 605x1, (add belt) 670 x 1 x 4 sets, 605 x 6 touch and go  ( i was hoping for 7-8 but my back was too cooked from the previous heavy singles)




Bent Over DB rows: 165 x 20 x 2 sets each arm


Inverted Ring Shrugs: 1 set x 140


GHD Situps: 2 sets of 25


Friday, September 23rd, 2011

Bench Press: 135x8, 185x5, 225x4, 265x3, 315x2, 365x1, 405x1, 430x1(misload, extra 5 on one side hard on shoulder), 440 x 1, 375x5x5 sets
* I just wanted to see how my bench would feel with some weight in my hands.  440 went up nice but i wanted to pause it and wasn't confident enough once I started the decent.

Ring Chins x 25
Ring Dips x 25
Ring Pull Aparts x 25
Handstand holds x 30 secs
3 ROUNDS

T-LOG: WEDsept14th-SATsept17th

This week's training was a little different because of a meet in Belleville forcing me to reorganize my week.  So I did my squats on Wed and Fri since I wouldn't be able to squat on Saturday.




Saturday, September 17th, 2011

Raw Female Best Lifter - 350-155-425.  

The Canadian Law Enforcement Games were held in Belleville Ontario today and I had the pleasure coaching our powerlifters( Jason Ingham, Wei Seah, Alyssa Smith) and also a couple of our crossfitters( Everett Sloan and Orlando Melendez).  Everyone hit some great PR's and also walked away learning a little bit.  Just like their coaches( Willie and I) all of our lifters(including the crossfitters) have great squats and deadlifts.....and decent benches. lol.  Alyssa and Wei got called for lifting their asses off the bench on their lifts....
Anyway, long story short....I woke up at 4:30am and got home at 9pm....long day.


I managed to get a slight workout in after the meet;
Bench: 415 x 2 x 3 sets ( bar was very bent and dangerous to use)
DL: there was 5 plates on the bar from the last warm up in the meet...and I was lazy...so i just repped it out a few times to get the blood moving.  1 set of 10 and a set of 5 ( no belt, no warm up lol)




Friday, September 16th, 2011


My VMO tendon is still bothering me but it seems to be fine if I execute my reps very slowly and not too aggressively.


Back Squat: 600 x 1 x 15 sets
( Although this is a weight that realistically I should be doing 5's or 6's with, I am happy to be squatting and hopeful that I will be moving some 'real' weight soon)


Bench Press: 405 x 3 x 3 sets ( could have kept going but I felt tired )








Thursday, September 15th, 2011


I wasn't feeling well today.  I am not sure if it is a cold I am coming down with, allergies....regardless, theres been a drastic change in the temperature lately and the gym is effin cold.


Ring Chins: 4 sets of 25 reps


Ring Handstand PU's: 2 sets of ten reps



I'll make a better video of this sometime.  i just don't want to interfere with my training for World's in Latvia.  Can't decide between a muscle up then 5 reps in the HSPU(I can probably do 3-4 cycles of that) or muscle up + HSPU as one rep for maybe 5.  hmmmmmm.  I think getting closer to a 500 pound bench is more important for me....but rings are fun to learn.








Wednesday, September 14th, 2011


Easy day.  Just focusing on nice slow reps to protect my injured quad.  And since 5 reps with such a low weight(70% my max) is not very taxing....I did a little volume.


Back Squat: 505 x 5 x 8 sets


Bench: 365 x 5 x 8 sets

T-Log: WEDsept7-TUESsept13

Wednesday, September 7th, 2011


Bench: 365x4x10sets(bicep and forearm dull pain)
Handstand hold x 30s
W t-bar chins x25
X 4 Rounds




Thursday, September 8th, 2011


Conv deadlift: 635x1x10 sets




Friday, September 9th, 2011


Bench: 385x3x10 sets
T-bar chins x 25
W handstand hold x 30 s
X 4 Rounds



Saturday, September 10th, 2011


Backsquat: 415x3, 425x3, 435x3, 445x3, 455x3, 465x3, 475x3, 485x3, 495x3, 505x3, 515x3, 525x3, 540x3(misload on one side), 545x3




Monday, September 12th, 2011


Bench: 405x2x10 sets, 335x5(paused) x 3 sets
Ring chins x 25
W ring dips x 25
W ring pull aparts x 25
W handstand hold x 30 seconds
ALL x 3 Rounds




Tuesday, September 13th, 2011


Conventional Deadlift: 655 x 1 x 5 sets, 605 x 5(stops)

T-LOG: THURSsept1st-TUESsept6th

Thursday, September 1st, 2011


Conventional Deadlifts: worked up to 605lbs for a single.  I did some deadlifts on Tuesday so my back was feeling a little tight.


Bodyweight squats: x 150 had to stop because there was some pain starting up in my right quad.  I was hoping to do 2 sets of 250 today........


I hope my quad starts getting better soon.




Friday, September 2nd, 2011


Last Wednesday I was finally able to begin some horzontal pressing movements.  I stayed light and performed 315 for 12 5's.  Today, I decided to play it very safe again as well.


Bench Press: 335 x 4 x 10 sets


(SWGChins: 30   w   Handstand holds 30s )   x 4 sets




Saturday, September 4th, 2011


Well, I have decided to attempt to backsquat again today.  I am going to do very very light, slow and controlled reps.  Less than 60% my 1RM and using very very low rep range to avoid fatiguing any weak muscles which I may need to NOT get worse.


Back squat: 415 x 3 x 20 sets


DL: 425 x 5 x 5


Not so bad.  It is very challenging to remain patient when using weightsthat, in order to avoid injury, force the ego to not only take the back seat...but to lie gagged in the trunk of a car that just does not want drive at a speed that can even keep the driver interested on the road ahead....








Monday, September 5th, 2011




Slwo and steady...no grind reps.......keeping ego in trunk.


Bench: 355 x 3 x 15 sets


(SWGChins x 44   w Handstand Holds x 30s) x 4 sets






Tuesday, September 6th, 2011


I really feel the need to backsquat today.  I need to make sure that I do not let myself fall out of position or put too much strain on my right quad.  The VMO tendon is still very displeased w me.  I am seeing a specialist tomorrow for a massage, ART, and accupunture....so I don't want to cause too much damage.  I am focusing on keeping my weight distribution on the heels initializing the movement with my butt back and really focusing on keeping the squat as posterior chain dominant as possible...this is difficult for me as I am a quad dominant individual.


Back Squat( no belt): 415 x 3, 425 x 3, 435 x 3, 445 x 3, 455 x 3, 465 x 3, 475 x 3, 485 x 3, 495 x 3, 505 x 3, 525 x 3, 535 x 3, 545 x 3, 555 x 3, 565 x 3




This is progress.  I should be doing 605-635 for triples right now.  But considering that my reps are very slow and controlled and that I was not using a belt....i am pleased for now.