T Nation

Seachel's log


#1

So I decided to move my log over from Powerful Women, as I wanted to stop identifying my workout routine on trying to cope with migraines. I still have them, but they're passe` and I'm moving on.

Current stats: 5'6", 165lbs
History: Threw shot put/discus/hammer/weight/javelin for 8 years. Have done karate my entire life. Started roller derby this past month, and will be trying out (again) for the USA bobsledding team.

Link to my old log: http://tnation.T-Nation.com/free_online_forum/sports_body_women_training_performance_powerful/migraines_and_muscles?pageNo=14#bottom

I like being powerful and built like a wall, but I also like being defined, not carrying around fat. When I started training for my first tryout, I was 153lbs. Since then, I packed on just over 10lbs of muscle and became much stronger and faster. So that's the goal: explosive and powerful.


#2

KB swings 200x 50lbs

Single arms, 120x 50lbs (each side)

OH lunges 12x30lbs 10-8-6x40lbs

Weighted jump squats 12x115 10-8x125 6x135

Dips 10x10 9x15 8-7x20 6-5x25 4-3x35 2x45 3x50

Push-ups 10-9-8-7........1-2-3...10


#3

Hang cleans 125x10-9-8-7-6

Squat: 220x8-7-6-5-4-...1

Goblet squats 3x10x75

Bulgarian split squats 3x5x125(each leg)
Push ups 3x10

Cable high pull 2x10x60 10x65, each arm

Leg press 495x10-9-8...1

Chin-ups 7-7-7-7


#4

Today:

Snatch 85x10-9-8-7

Deads 225x8-7-6-5...1 345x1 (weeee PR again)

RDL 3x10x205

Cable rows 2x10x90 10x100

Lat Pull Down 10x100 2x10x110

Rear Delt Lat Flies 3x10x32.5

Delt Flies 3x10x20

Back ext 30x


#5

Jerks 125x8-7-6-5..3, 135x2-2

Bench 110x10-9-8 115x7

Push press 2x10x95 1x10x105

cable Curls 3x10x80 (with holds)

DB Incline Bench 2x10x32.5 10x35

Arnolds 2x10x20 10x25

Pull ups 7-5-3


#6

KB swings 200x 50lbs

Single arms, 120x 50lbs (each side)

OH lunges 12-10-8x35 6x45lbs

Weighted jump squats 12-10x125 8x135 6x145

Dips 10-9x15 8-7x20 6-5x25 4-3x35 2-2x45

Push-ups 10-9-8-7........1
Dips in between 5-4-3-2-1

Farmers walks for 4 mins


#7

Due to some changes in schedule, had to change up the workouts to fit my 3 days in the gym: Friday, Saturday, and Tuesday. On Monday and Thursdays, I've been doing kettlebell work anyway, so it works out.

Squats 215x8-7-6...1

Bulgarian Split Squats 3x6x135/each leg
Push ups 3x10

Leg Curl 85x10-9-8-7- Failure (12)
Leg Ext 105x10-9-8-7- Failure (12)

Leg Press 495x5-4-3-2-1

50 squat thrusts

Chin-ups 10-7-6

25 more squat thrusts to make sure that I can feel my legs turn to jelly, just for good measure.


#8

Power clean 125x10-9-8-7-6

Deads 225x8-7-6-5... failex 1x350

RDL 3x10x205

Cable rows 100 x10-9-8-7

Lat Pull Down 100x-10-9-8-7

Cable high pulls, 8-x10-9-8-7

Delt Flies 20x10-9-8-7
Pushups 10-9-8-7


#9

Today:
Jerks 125x8-7-6-5..3, 135x2 155x1

Bench 115x10-9-8-7

Push press 95lbs x10-9 105x8-7

cable Curls 80lbsx 10-9-8-7

DB Incline Bench 35lbs x10-9-8-7

Arnolds 20lbs x10-9-8-7

Dips 10-9-8-7


#10

Squats 215x8-7-6...2 275x1

Bulgarian Split Squats 3x6x135/each leg
Push ups 3x10

Leg Curl 85x10 95x9 105x8-7
Leg ext 105x10 110x9 115x8 125x7

Leg Press 585x5-4-3-2-1

50 squat thrusts

Chin-ups 10-6-7


#11

Power clean 125x10-9-8-7-6

Deads 225x8-7-6-5... failed 1x350 (again -___-, working on it)

RDL 3x10x205

Cable rows 100 x10-9-8-7

Lat Pull Down 100x-10-9-8-7

Cable high pulls, 80x10-9 85x8-7

Delt Flies 20x10-9-8-7
Pushups 10-9-8-7

Burn out DB rows 20lbsx5-5-5

I finally hit a point in my deads where they won't go up. So that's the goal: 350, 375, 400. Of course, I'm not expecting to happen in just a mere amount of weeks, especially since my attempts are after the main deadlifting workout.


#12

Jerks 125x8-7-6-5..3, 135x2 155x1

Bench 115x10-9-8-7

Push press 105x10-9-8-7

cable Curls 80lbsx 10-9 85x8-7

DB Incline Bench 32.5lbs x10-9 40x8 40x5 32.5x3

Arnolds 20lbs x10-9-8-7

Dips 10-9-8-7


#13

Squats 215x8-7-6...2 285x1 290x1 (PR!!)

Bulgarian Split Squats 3x6x135/each leg
Push ups 3x10

Goblet squats 65x10-9 70x8 75x7

Leg Curl 95x10 100x9 105x8 110x7
Leg ext 115x10 120x9 125x8 130x7

Leg Press 585x5-4 675x3-2-1

50 squat thrusts

Chin-ups 10-6-6


#14


Power clean 115x10-9-8-7-6

Deads 225x8-7 245x6 255x5-4 275x3 305x2 315x1 (All raw)

RDL 10-9-8-7x205

Cable rows 100x10-9 105x8 110x7

Lat Pull Down 110x-10-9-8-7

Cable high pulls, 80x10-9 85x8-7

Delt Flies 20x10-9-8 25x7
Pushups 10-9-8-7

I dropped the weight on my cleans by 10lbs because I wanted to focus more on completing my sets in one shot and not taking breaks/resets, like what I have been doing with the 125s, since grip failed sooner. Then instead of keeping my deads weight the same for my 8-down pyramid, I decided to increase the weight, even wrapping a dip-belt with 5lb chained for my 255. My 305 and 315 felt great, no wraps, just a belt and chalked hands to grab and go, which was considerably easy since I PR'd my squat yesterday at 290.


#15


smokin'!


#16

Nice lifting! Good job on your squat PR. :slightly_smiling: You are so close to 300! That's so awesome.


#17

Thank you thank you! 300 is the short term goal. To burst a watermelon with my thighs is the long term goal... (http://www.funnyjunk.com/Thighs+of+steel/funny-pictures/5272479/)

Well, since it's blizzarding in my part of New York, I cancelled karate and couldn't make it to the gym, so I did my regularly scheduled Monday KB swings, and then some.

200x 55lb
150x 35lb single/ea arm

BW squats//35lbs goblet squats
10//10,9//9, 8//8 7//7,.... 1//1

Lunges 2x5/ea leg
Side lunges 2x5/ea leg

Toe touches 2x5, 5x5 elevated/ ea leg
Toe touches with 35lbs 3x5/ ea leg

Ab wheel 2x10

And my lats are killing me from the combination of Saturday's lifting and yesterday's derby practice, which was:

7 rolling jumps
7 squats
7 push-ups

As many as you can for 10 minutes. Almost did 11 full sets, but timer stopped just before the easiest part: the push-ups. Killing my practices which is effing awesome- while I still need to be tested to pass minimum skills (i'm confident in passing), the team seems to be confident in my abilities, since I don't fall easily, I can skate, jump, hit and take hits (boy, do I take hits). Years of being an athlete has definitely helped my transition to the new sport, YAY ATHLETIC POTENTIAL!


#18

Howdy Seachel here is the vid on my knee wraps hope that helps.


#19

Howdy Seachel here is the vid on my knee wraps hope that helps.

OMG Farmer, that's brilliant. I wish I thought of that when I originally lost the cartilage under my patella, annnd then had a micro tear in my meniscus... throwing beat the shit out of my right knee.

Thanks for the vid!


#20

So, since "blizzard" (read: 5 inches) cancelled work and delayed gym opening (announced AFTER I worked out), I decided on a two-a-day:

AM workout:
Push-ups 10-9-8-7...1
Ab Wheel 5x10 (super set)

KB clean and press 5x3/ea arm
Standing KB row 5x5/ea arm (super set)

Military KB press 10-9-8-7...1

KB chest press 25-15-10-9-8-7-6...1

Reverse push-ups 10-9-8-7...1

KB single arm high pulls 35@ 5-4-3, 5-4-3

KB double arm high pulls 35@ 5-4-3, 55@ 5-4-3

Lat flies w/ weighted combat sticks 20-10-10-10


PM workout
Jerks 115x3x5 135x2x3

Squats 185x3x5 225x2x3 300x1 (OH FFF YEAH)

Deads 205x3x5 245x2x3

Chin-ups 6-6

Hanging knee raises 2x5
Hanging leg raise 2x5

I did some other stuff this morning, but it was just active recovery stuff, nothing major. Then this afternoon's workout, I didn't plan the 300, but since I felt pretty damn good, I figured why the hell not.