Seachel's log

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: Migraines and Muscles - Powerful Women - Forums - T Nation

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.

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

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

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

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

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

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.

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

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

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

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.

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

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


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.


smokin’!

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

[quote]Babypowerlifter wrote:
Nice lifting! Good job on your squat PR. :slight_smile: You are so close to 300! That’s so awesome. [/quote]

Thank you thank you! 300 is the short term goal. To burst a watermelon with my thighs is the long term goal… (thighs of steel)

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!

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

[quote]FarmerOwen wrote:

Howdy Seachel here is the vid on my knee wraps hope that helps.[/quote]

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!

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.