Train like a Cherrybomb

Training Logs
1

Have been wanting to start a training log for a while. Decided with a girlfriend to train for a powerlifting meet sometime next year. I have completed in a Strongman competition 5 years ago, and 100% Raw meet once a few years ago. The Strongman comp was fun, challenging. The Raw meet felt lame-o. Going to pick a different federation in the future. Can’t wait to get stronger. Trying 5/3/1 for the first time.

Current stats:
Weight 188lb
Height 5’8"
Squat max 205lb
Deadlift max 295lb
Bench max 135lb/DBBP max 60lb
One armed DB Push Press 65lb

9/7/15
Deadlift
warmup w/bar 2x8, 6x138#
5x200#, 5x230#, 5x260#
DB Rows (strict) 4x10x45#
Lat Cable Pulldowns, wide grip, 4x8x90#
Hyperextension, hugging 35# plate, 3x12
Tabata on stationary bike, 5min warmup, 4min intervals, 5min cooldown

9/8/15
Yoga for the first time ever. 1.25 hours. Was fastpaced, tough, and got me sweating like crazy. Began wondering halfway through, “are we almost done?!” Is this a normal reaction, or am I just a wimp?

9/9/15
DBBP (because lack of a training partner/spotter)
Warm up 2x10x15#
5x40#, 5x45#, 8x50# (felt super easy, wondering if my max is higher in this movement than I thought)
Superset:
Dips w/black band 3x5
DB Flys 3x8x20#
DB Incline 3x8x35#
No cardio

2

9/10/15
1.25h yoga. Older, easier instructress this time. Much prefer the faster paced class that makes me internally plead for the end.

9/11/15
5 min elliptical warmup
Shoulder warmup with 5# plates, lateral raises, front raises, overhead presses, rotator cuff activation

DB overhead clean and press, alternating hands each rep
10x15# (per hand), 5x45# (“), 5x50# (”), 8x55# ("). Note to self: wear a t-shirt next time, chalked shoulders can also become slippery like lotion with enough sweat.

Superset:
Alternating hands front/lateral raises 3x8x15#
Bent over lateral raises, arm hanging, small movement to target rear delt only, 3x8x20#
Shoulder mobility work, 2x10x2.5#

4min, Tabata battle ropes

1.25h Gi BJJ women’s class, rolled for the first time in 2 months due to knee complications. I can roll lightly enough, but that sure doesn’t stop them from going hard even when I ask them to go easy. Shit.

3

I’ve seen you around the other forums a bit! Welcome!! There are a few other PLing chicks here, so hopefully you’ll feel like you’ve got some company. @Yoga - It’s a great accessory to your lifting, IMO.

4

Hi Powerpuff, thanks for the greeting and for stopping by my log. Yes I have been lurking some of the ladies’ logs on here, including yours! Someday I’ll bench my bodyweight and do one bodyweight pullup, and will always be in awe of your ability to bodyweight bench and pullup. :slight_smile:

5

9/14/15

Squats: warmup w/bar 1x10, 5x135#, 5x155#, 8x175#

Superset:
Goodmornings, 3x8x95#
Hip thrusts w/pause at top, 3x8x135#

Superset:
Farmers’ walks, 3x100ftx70#/hand
Sled push, 3x80ftx80#

6

9/15/15
Bench Press:
(Due to frat-boy bench hogs [seriously who spends 45 min on flat bench?] and lack of training partner, I did Pin Presses in the power cage.)
Warm-up shoulder activation
5x90#, 5x105#, 8x115#

Superset:
Sled pull hand over hand w/rope 4x80ftx90#
Dips, black band assisted 3x6, 1x8

Superset: @12.5# on each Cable…
Cable flys, 3x10
Cable decline flys, 3x10
Cable crossover press, 3x10

Tabata superset:
Medicine ball floor slams, 4 min
Sledge hammer tire slams, 4 min

7

Farmer’s walks with 70 pound DBs are no joke!
You’ve got a nice combination of lifting with some conditioning work in here.

8

Thanks, Powerpuff. :slight_smile: The strongman stuff is just fun to do. Besides I’ve big hands, fair grip strength. The low pick due to dumbbell height is the toughest part. If I had some proper farmers walks, I’d do more. I might do frame carry with the hex bar next time. Seems like carries are the only thing that have ever been able to develop my calves.

9

Today, 9/16/15

Tabata abs circuit: 4 min
2x20sec rounds each… Prone cross-toe, Spiderman, Inchworm, Mountain Climber.

Hanging crunches (for that nice sexy set of callouses), 4x10

Planks w/25lb on back 2x1min

Crunch variation off end of bench (name?) w/DB between feet: 2x10x10#, 1x8x10# (failure)

10

9/17/15
Deadlift:
Warmup w/bar 1x10, 6x135#, 3x185#, 3x215#, 3x245#, 3x275#

2" Loading Pin lift, 4x8x70# per hand

Superset:
Pull downs, 3x10x90#
DB Strict Rows, 3x10x45#

11

9/18/15
Gi BJJ class, 75 min

9/21/15
Shoulder mobility warm-up
DB clean and press, alternating hands
Warm-up 10x30#, 3x50#, 3x55#, 6x60#

Shoulder mobility work, 2x10x2.5#

Superset:
Alternating hands front/lateral raises 3x10x15#
Bent over lateral raises, arm hanging, small movement to target rear delt only, 3x10x25#

Hanging crunches/toe-to-bar (somewhere between the two…) 3x10

Tabata superset, battle ropes/ball slams 10x20sec, 10sec rest between each alternating round

Axle bar arrived this weekend, really looking forward to my Deload week!!!

12

Today, 9/22/15

Squats:
Warm-up w/bar 2x8, 3x145#, 3x165#, 6x185#

Superset:
Goodmornings, 3x8x95#
Hip thrusts w/pause at top, 3x8x155#

Superset:
Farmers’ walks, 3x100ftx75#/hand
Tire flips, 3x6x~400# tire

Tabata bike, 8x20sec intervals, 5 min cooldown

13

Today, 9/24/15

Bench:
Warmup shoulder mobility, 1x10xbar, 3x95#, 3x110#, 4x120#

Superset:
JM Press 3x8x45#
Dips w/black band (single band under feet, legs back) 1x5, 2x3

Superset:
Triceps Cable Extension, 3x10x70#
Triceps Cable Press, 3x10x100#

Superset: @15# on each Cable…
Cable flys, 2x10
Cable decline flys, 2x10
Cable decline crossover press, 2x10

Tabata ropes, 4 min, 8x20 sec intervals

14

Today, 9/28/15

Took Friday off due to some unhappy feelings coming from the inner part of my knee. MCL? Odd muscle? Who knows why, but it hurt while walking so I took the three days to heal, to no avail. Decided to pull out my secret weapon and friend, Comfrey. Threw some leaves in the grinder, boiled some water, made a poultice, slapped it on, wrapped it up with plastic wrap, woke up this morning and lo I am healed!

Deadlift:
Warmup w/bar 1x10, 5x135#, 5x220#, 3x250#, 3x280#

Superset:
2" *vertical bar lift, 3x10x70# per hand
Sled hand over hand pull, 3x80ftx90#
Axle deadlift double over hand grip, 3x8x135#

*edit

15

8/29/15 (yesterday)
Shoulder mobility warm-up
DB clean and press, alternating hands
Warm-up 2x10x25#, 5x55#, 3x60#, bit of failure here…2x65# right-hand, 1.75x65# lefthand :frowning:

Superset:
Alternating hands front/lateral raises 3x10x15#
Bent over lateral raises, arm hanging straight, small movement to target rear delt only, 3x10x25#
Standing Military DB Press, 3x10x25#

Superset:
Arnold curls, 10x15#
Hammer curls, 10x15#
Heavy Hammer Speed Curls, 10x30#

Only did one round of curls superset since my deltoids felt like they were on fire from maxing out on Presses and the shoulder superset. Aieeeee!

Also, going to try Aero Yoga with a girlfriend later on. Imagine. Yoga, hanging from a silk hammock…

16

So Aero Yoga didn’t happen. Learned we have to pay in advance to reserve a guranteed spot. Anyhow, friend was feeling crappy and I was feeling nappy. Thanks for playing, Cherry, try again next week.

Today, 10/1/15

Squats:
Warmups 10xbar, 5x95#, 2x135#, 5x155#, 3x175#, 3x195#
Didn’t have a spotter, so I played it safe and stopped after the third rep when my head felt all full of blood and prickly like an almost bursting to-ma-to.

Superset:
Hip Thrusters, 3x10x135#
Walking Lunges (w/plate overhead), 3x10/legx25#

Hyperextensions (hugging plate), 3x10x25#

So gassed. No cardio today, promised to save some for Mr. Cherrybomb. :slight_smile:

17

10/2/15
Gi BJJ class

Today, 10/3/15

Bench:
Warmups 10xbar, 5x65#, 5x100#, 3x115#, 3x130# (totally ready to increase my max)

JM Press, 3x10x65#

Tricep Dips, 2x3 w/black band, 5 negatives to failure unassisted

Superset:
DB Flys 3x10x15#
DB Incline 3x10x30#

Tabata superset:
Sledge hammer on tire, 5x40 sec
Medicine ball slams, 5x40 sec

18

[quote]Cherrybomb wrote:

So gassed. No cardio today, promised to save some for Mr. Cherrybomb. :)[/quote]

Lol, love it! I’ve been creeping on your log. I like your training style! I also believe in mixing it up quite a bit and adding in some functional movements & conditioning. Anyway, welcome. :slight_smile:

19

Hi Babypowerlifter, thanks for stopping by my log! I have been lurking your log, as well. Your 200# front squat a little while ago was impressive. Most I’ve ever done has been, like, 115# at 145# bw! sigh I’ll be playing with my baby weights over here…

Yesterday, 10/5/15
No lifting. Woke up feeling wonky. Got to work, ear pain. 2.5 hours in realized I was getting an ear infection. Go home, buy organic olive oil and organic Garlic cloves. Saute crushed garlic in olive oil on low, let cool, dropped into ear with cotton ball. Hubby took me to eat Pho, gorged myself. Went home, napped, woke up and kept dropping Garlic oil into ear, wishing I could eat something that tasted as good as I smelled. Drank some kava kava before bed to ensure really good sleep.

Today, 10/6/15
Woke up cured! Huzzah!

Deadlift:
5x120#, 5x150#, 5x175# (Deload feels so easy, it’s like I’m cheating?)

Superset:
Axle deadlift, double-overhand, 3x5x135#
Sled pull, hand-over-hand, pinch grip w/fireman hose, 3x80ftx45# plate-loaded

Superset:
Trap bar frame carry (pick, 20ft, drop/pick, 20ft), 3x40ftx185#
Wide grip seated Cable pull downs, 3x8x80#

Superset:
Hanging crunches/toe touches (somewhere in-between), 2x10
Planks, 2x1.5 min

20

[quote]Cherrybomb wrote:
Hi Babypowerlifter, thanks for stopping by my log! I have been lurking your log, as well. Your 200# front squat a little while ago was impressive. Most I’ve ever done has been, like, 115# at 145# bw! sigh I’ll be playing with my baby weights over here…
[/quote]

Thanks! It’s taken me a while to get to heavier weights. Even so, I still find a lot of value in using relatively lighter weights and building up a really good strength base. When I first started lifting, I frequently did heavy sets of 3-5 on squats and my gains were a lot slower than when I dropped the weight down and bumped up the reps. My strength took off when I did that. So don’t be discouraged by numbers. They really are not super important in the grand scheme of things. :slight_smile: