So, this is my first stab ever at a training log. I'll give a little background so you can understand where I am at and where I have been, my ever changing goals depending on the time of year and other stuff.
I have been working out for a little over 3 years now. Started out with the goal of losing fat and I am happy to say I lost 50 pounds in two years. I am 5 foot 3 inches and wander around the 145# mark at the moment. I found an amazing and incredibly frustrating sport called the Highland Games in my second year of working out. If you have no clue what that is, search for videos on youtube. Yes, I throw the weights, the hammers, the stones and even the caber. I always get confused for a dancer because when people think highland games heavy events, they think 300# men. They're not wrong but there are some incredible women making achievements in the sport in leaps and bounds.
Finding this sport opened up the world of power lifting and generally trying to get stronger to me. I've had setbacks occur. I recently had bursitis in my left knee that was caused by a combination of torquing my knee during throwing the weight and some form problem with my back squat. As of today, I have discovered front squats do not tweak my knee and I fixed the form problem with my weight throwing.
My season for throwing encompasses May - September. Throwing is my life throughout that time. When season is done, I focus on getting stronger, faster and improving my technique. I'm tiny. Technique is key to me or I will tear myself apart and get thrown by the implements I use. Every so often, I hit the stage where I want to lean down a bit. That's where I am right now. Season is over 6 months away and I have time to play. As long as I maintain strength for the time being, I'm fine. I'll focus on getting stronger in February
I'll give PRs so there's a base to work from:
2 Board Bench - 110#
DL - 185#
Front squat - ? I'm still letting my knee get used to this. I spent 4 months not being able to DL the bar. NOT going to push it.
OHP - 70# Upper body is sooooo weak!
Right now I'm training 5 days a week with two days leaning towards cross-fit interval training (weeee cardio) and three days of weights. I'm in week two of a seven week cycle at the moment mixing strength and body building. Total tonnage on the BB is my bench mark. Everything weight related will be in #s unless I note otherwise. Notation I use goes weight x rep x set.
Today looked like this:
Week 2, Day 1:
Warmups - Agile 8, Simple 6
2B Bench - 50x5, 60x5, 70x5, 80x5, 85x3x2 Felt smooth and easy. Excellent.
Incline Bench - 30x8x3, 25x12, 20x12, 15x20 Oh drop sets, you really suck!
Cable Curls - 45x12x4
Cable Pressdowns - 45x12x4 This was supersetted with the curls.
Pushups (EDT) - 44 in 4 minutes. We'll see what I can push this up to.
Elliptical sprints - 10/50x5 (10 seconds sprinting, 50 seconds normal pace) Should bump this up to a 15/45 split. Gross.
Done and done.