Conjugate, Week 11, Day 2, Sumo DL/Chain Squat
Sumo DL
2x5@135, 3@225, 3@275 (belt), 3@295, 3x3@325 (big PR!!!), 2x2@295, 3@295 amrap
Chain Squat (~20lb at top)
warm up, 4@135 (add chains), 4@165, 4@185, 3x4@175, 5@175 amrap
Wide Stance Beltless Squat
3x7@165
Cable Lat Pulldown
4x10@120
Leg Curl
3x15@50
Band Abduction: 3x15
Conjugate, Week 11, Day 3, Soft Board Press/DB Floor Press
Soft Board Press (blue foam pad)
5@95, 4@115, 2@125, 2@135, 2@145, 2@155, 0@165(failed both reps really due to form issue but nailed the 155), 2x5@135, 8@135 amrap
DB Floor Press
10@40s, 4x8@50s
Horizontal Row- HS Iso Row
4x12@2 plates
Triceps Myo Reps Pushdowns
15@50, 8x5@50
DB Curls
4x12@25a
Rear Delts
3x12@15s
Lateral Raise
3x12@15s
Cardio: Arctrainer with mid-mod speed
Conjugate, Week 11, Day 4, Comp Squat/Block Sumo
Comp Squat
warmup, 5x135, 5x165, 2x185, 2x205 (belt), 2x225, 2x245, 2@255 (5lb PR). 3x5@215
Block Sumo Pulls (~1.5 in block)
2@225, 2@275, 2@295, 8x2@310…tough but the weigh was moving well
Conv RDL (with belt to take pressure off back)
2x7x185, 2x7x195, 7x205
Leg Extension
3x12@80
Cable Pullthroughs
3x12@50
Conjugate, Week 12-Deload Week, Day 1, 3 ct bench/comp bench
3 Ct. Pause Bench
8@75, 5@95, 2@115, 8x2@120…very easy and good form
Comp Bench
3x4@120, 11@120 amrap
Incline BB Row
4x10@100…I liked these
EZ Bar Curl
3x12@50
Triceps Pushdown
3x12@40
Facepulls
3x12@35
MetCon for Time:
10 Pushups, 20 KB Swings @ 35, 10 KB Thrusters @ 35…hated this because it pumped my back like crazy and on the last set started to feel some glute pulling on the right. But if I could get use to the conditioning I think this would be the type of cardio I could get on board. I was just so sore and tired from the previous week that my body wasn’t happy with the attempt at conditioning.
Conjugate, Week 12-Deload, Day 2, Sumo/Comp Squat
Sumo
5@135, 4@225, 2@275, 4x2@295, 6@295 amrap
Comp Beltless Squat
3x4@185, 6@185 amrap
High Bar Squat
3x6@165
Vertical Row: Cable Lat Pulldown
4x10@100
Leg Curl
3x15@40
Crush Abs with plate
3x15@10lb plate
Conjugate, Week 12-Deload, Paused CG/DB Floor Press
Paused CG Bench
6@75, 5@95, 3@115, 3@125, 3@135, 3@145 (PR!), 3x5@125
DB Floor Press
8@40s, 2x7@50s, 6@50s…failed 7th rep…started to get horrible muscle tension headache up the right side of my neck. Never had that happen really
Cable Low Row neutral grip
3x12@85
DB Curls
3x15@20s
Rear Delts and Lat Raise
3x12@10s
Incline EZ Bar Triceps
3x12@30
Just wanted to jump in here and say that I really respect all your hard work and dedication to training. This is a log to follow, and I wish others here would let you know that your work is not going unnoticed.
Wow, thank you for saying that. I really write this log for myself as I go forward with programming down the road but it means a lot that other people may even care what I’m doing. I appreciate you!
Conjugate, Week 12-Deload, Day 4, Box Squat/Block Sumo
Beltless Box Squat
5@95, 5@135, 3@165, 3@185, 3@205, 3@225 (easy 2 rep PRRR!), 3x5@195
*So warm up for this was going super amazingly and I was remaining upright very well with a controlled core. Bar position on my back was also on point so it led to a pretty unexpected PR during deload week.
1.5in Block Sumo
2x5@135, 3@225, 2@225, 6x2@275…easy as pie, no belt
Conventional RDL
3x7@185
Leg Press
3x12@2 plates each side
Cable Pull Throughs
12@35, 12@45, 12@50
Weighted Crunch
3x20@10lb plate
Conjugate, Week 12-Deload, Day 5, OHP/Pullups
OHP
8@bar, 8@55, 6@65, 6x6@75…these were not pretty and quite frustrating honestly. I have a terrible trigger point bunched up in my right trap and neck area that’s causing some problems. But I adjusted my grip to a little wider and that seems to be a better position for me. I am determined to get stronger with these.
Pullups
5x2@BW
Assisted Pullups
9, 8, 8@1 light band
DB Suitcase DL
4x8@70 R/L
Cable Delt Flies
3x15@5lb R/L
Cardio: Arctrainer for 15 min
I am currently working out of the military side of the Embassy in Kabul. Since two female soldiers made it through Ranger training last fall, a significant number of current female soldiers here (6) are in training for this course. I am not a certified instructor in S&C, but, I have been through Ranger school and know what it takes. I advise these soldiers , if their (current assignments allow) to follow CT’s program for strong women and to follow your log, and Brutes log, for motivation and training tips. Like, I said, I really don’t understand why more women, especially those with daily training logs, don’t comment more on your training. Are you training for any type of competition? or just setting personal fitness goals? Train Hard, Stay Safe.
Well that’s incredible to me that anyone finds what I am doing or saying helpful so it really blows me away. So thank you…had I known anyone was really reading I would elaborate more on my technique and such. But I train to compete in powerlifting. I have been lifting for 4 years and have done 4 meets. It’s quite an addicting sport because you can never settle. You always have to find a better way, a better technique, a better mindset, etc. So as long as my joints agree with me and I remain healthy I will keep lifting!
Conjugate, Week 13, Day 1, 3 Ct Bench
3 Count Pause Bench
8@75, 5@95, 3@115, 10x2@125 60-90 sec rest between each set
*This was pretty much casual with how easy it felt. My traps and neck are still super tight but this didn’t affect my bench position too much. Felt mechanical and fast.
TnG Bench
3x5@125, 10@125 amrap…1 rep PR.
*Pretty happy with this amrap. My right mid back started to cramp at rep 7 but I knew I had plenty of strength to get the PR so I pushed through the cramping.
Horzontal Row: HS Iso Row
5x8@100 each side
EZ Bar Curls
4x15@40
Machine Dips
3x12@110
HS Incline Press
3x12@25 each side
DB Delt Raise
4x12@10s
Cardio: Arctrainer for 15 minutes
Power lifting is one hell of a goal. I have always wanted to attend a sanctioned event , just to observe. In the “over 35 thread” Ksnap has a training log and she completes in power lifting events, she is also, i believe, a power lifting official in Colorado. Wishing you the best and good luck in your next meet.
https://forums.t-nation.com/t/strong-things-come-in-small-feminine-packages/203854/629
Conjugate, Week 13, Day 2, Sumo/Box Squat
*I almost don’t want to record this workout because it was that bad. BUT I was coming off a stomach bug and my stomach was better but the fatigue and lack of calories was awful.
Sumo
2x5@135, 3@225, 2@275 (belt), 2@295, 1@315, 1@325, 3x2@295, 3x3@275
*I was suppose to do doubles at 325 but 1 rep was RPE 9.5 and the triples were suppose to be 295. Anyways, way under the number goals but it was still difficult.
Box Squat
5@95, 5@135, 5@165, 3@195, 2x5@165
*was suppose to do 3x5@195 but 3 reps was RPE 10. Then 165 was super hard so we cut that short too. In fact, just skipped my wide stance squats as well. The struggle was so real and frustrating.
Cable Lat Pulldown
4x10@85
Leg Curl
3x15@50
Reverse Lunges
3x12@BW R/L
Hip Abduction Machine
3x12
Conjugate, Week 13, Day 3, Bench/DB Bench
Comp Bench
8@75, 5@95, 4@115, 4@125, 4@135, 3@145 (match PR, was suppose to do 4 reps but didn’t even go for 4th rep due to uncomfortable grind, also my right knee was hurting), 2x5@125, 6@125 amrap
DB Bench
12@20s, 4x12@30s…kept it light, my entire right side of joints was aching and tight
BB Row
4x10@95
Triceps
Curls
15 in of Arc Trainer
Conjugate, Week 13, Day 4, Squat/Paused Sumo
Comp Squat…no game plan for today’s workout. Since my previous 2 were so horrific I decided it would be best to have everything RPE based at around an 8.
5@95, 5@135, 4@165, 4@185, 3x4@205 (belt), 5@185, 3@185
Paused Sumo
4@135, 4@185, 4@225, 5x3@255 (belt)
*Paused right below the knee for a solid 2 sec count.
Sumo RDL/Conv RDL/SLDL
1 set of 7 reps on each@ 185…my whole body was hurting again due to trigger points riddling my upper back and traps. Been a tough week of workouts due to that issue. Going to hopefully get some treatment for the trigger points with dry needling.
Leg Extensions
3x15@85
Cable Pullthroughs
3x12@50
Machine Ab Pulldown
3x15
Conjugate, Week 14, Day 1, 3 ct Pause Bench/TnG CG
3 Count Pause Bench
8@75, 5@95, 2@115, 9x2@130…fairly easy and good grooving. Got my leg drive in there as well.
TnG Close Grip Bench
5x4@130…fairly easy but difficult position to hold for more than the 4 reps because my back and upper back muscles were super tight.
Meadow’s Rows (done on the chest supported tbar)
5x8@1 plate R/L
EZ Bar Curl
3x15@40
Shoulder Health: DB Rear Delt and Delt Raise
3x10 and 10@ 15s
Cardio: Treadmill
Conjugate, Week 14, Day 2, Sumo/Paused Squat
Sumo…since last week went horribly wrong, I just did today what I was suppose to do last week. Very happy with my performance tonight.
5@135, 2x3@225, 2@275 (belt), 2@295, 4x2@325 (PR), 3x3@295…very fast, not easy but moved very fast.
Paused Squat
5@95, 5@135, 3@165, 5x3@185 (added belt on 4th set but that didn’t help, it was really an issue of upper back staying upright and tight enough)
High Bar Squat
3x5@175, 4@175…stopped short of the final rep because my right knee tweaked a little bit and I was already zapped of all energy so that little tweak was enough to stop me short of one more rep. I don’t test my knee health anymore.
Vertical Row; HS High Row
4x10@55 each side
Standing Iso Leg Curl
4x12@20 R/L
Weighted Ab Cruches
3x20
Conjugate, Week 14, Day 3, Soft Board Bench/Spoto Press
Soft Board Bench (blue foam)
8@75, 5@95, 4@115, 4@125, 4@135, 3@145 (didn’t go for last rep because RPE 10 on 3rd rep), 5x3@135…Right bicep tendonitis was acting up. I was going a little too low on the board press and it was causing my shoulder to internally rotate so need to be careful with that on board press when I can’t see where the bar is landing on my chest.
Spoto
6@105, 8@95…had to stop early as my tendonitis was acting up more.
Cable Low Row
4x10@60
Triceps
4x12…skipped curls
DB Lateral and Delt Raises
10 and 10 @ 15s