View Full Version : Methods to my madness
AnnaMcC
08-10-13, 12:16 am
Well, here it is. this is where I'll be logging all ma training including powerlifting, running, plyo work, and whatever the heck else I end up doing on a given day.
Seeing as I'm a thrower and a powerlifter I'll have a lot of random ish on here...
I'll begin on Monday with my squat workout and special strength exercises. I'm in the off season for track and field so my meet prep for the WPC worlds will begin this week.
Also, my brother Anthony is on here and used to blog our training, but obviously I'm doing it myself now seeing as I'm back in Auburn and training on my own and getting my own footage. Hope you guys enjoy this experience and I look forward to all questions/comments/BSing.
Stay strong fellas :)
Well currently One of my goals is to hit 405 for 15 reps, this will probably be tested in the next couple weeks
I've deadlifted 405 for 8 in the past, without training the deadlift for about 2 months, so we'll see!
https://www.youtube.com/watch?v=lO2U6VKASEI
AnnaMcC
08-13-13, 12:19 am
Squat day!
Box squat- 135 2x5 225 2x3 (briefs on)
330 + 120lb chains 3x3
380 + 120lb chains 3x3
400 + 120lb chains 3x3
Rack pulls- (in briefs)
335 2x3
425 2x3
475 1x3
500 2x3
My rack pulls felt really good until that last set with 500lbs, I could feel that my back was just tired out. Squats felt pretty good though, I feel like a couple weeks without the box will do me good.
This morning I did sprints :)
And in the afternoon I threw some hammer and ended that workout with some heavy 20lb hammer winds on a long wire. All about that core strength!
https://www.youtube.com/watch?v=JSYOic5mSMo
Warm up (core)
Bench:
135x5
135x5 pause
155x6 pause
175x5 pause
Back down to 155 speed TnG
Sling Shot-->
225 2x3 245 2x3 (something was wrong) I really couldn't feel the sling shot helping at all, there was no pop off my chest. Turns out I basically raw pressed 225 which hey, I'm okay with that... ;P Anyways adjusted it lower and STOPPED FLARING MY ELBOWS BECAUSE HEY, I'M NOT A BODYBUILDER.
225 x3 magically popped off my chest. ;)
Dumbbell fly's
10s for flexibility x10
15s 2x10
20s 2x10
25s x10
lateral raises 10lb plates
3x12
front raises 15lb dumbbells
3x15
close grip bench
2x10
tricep extensions
2x10
Backs still sore from rack pulls the night before... helps me stay tight though!
stay strong fellas
AM
AnnaMcC
08-16-13, 12:29 am
Rep PR brahh
405 for 10 reps!
*warmup*
deadlifts- 225x5 315 2x4 405x10
sumo deficit deadlifts- 135 2x5 225 2x6 275x5 185 2x8
just tried working my wide stance, hoping it will transfer to the squat
worked on my squat form with just the bar
wide-grip lat pull down 3x10
dumbbell rows with 70s 3x10
abs and stretching (hip mobility)
Yesterdays sprint workout:
100yd x2
200yd x2
Repeat x2
stretching
core work with the bar and plates
twists, leg raises, crunches, leans
warmup
Squat:
normal stance alt. w/ med. wide - 150 2x5 200 2x5 240 2x5 290 2x5 330 2x3 (RAW)
ultra wide (geared stance)- bar x 10 150 x 10 200 x 10
reverse hyper 3 x 10
lat pull downs 3 x 12
glute hams 3 x 12
single leg RDL- 30s x 6 ea. 35s x 6 ea. 40s x 6 ea. 45 x 6 ea.
warm down
stretching
rolling :)
warm up
bench (Raw)-
bar x 10
135 x 5
135 x 5
155 x 3
155 x 3
185 x 1
Shirt- (2 board)
225 2x3
315 x 2
315 x 2
335 x 2
335 x 1
I'm not gona lie, the shirt felt horrible. I've been trying to actually do bicep curls to get a little bigger and fill out the shirt more but apparently this was not the case. It felt really loose and gave me nothing off the 2 board, which is not good at all considering the chest plate should be pulling tight as anything at that point. much to figure out.
close grip pull downs 2 x 10
one arm rows 2 x 10 w. 70s
front raises 3 x 12
lateral raises 3 x 12
close grip bench 2 x 10
warm down
stretching
P Diesel
08-22-13, 1:55 pm
rolling :)
rolling smiley face, check.
talked to ur dad today, looks like now ur the one who didnt share that u were goin.
P
rolling smiley face, check.
talked to ur dad today, looks like now ur the one who didnt share that u were goin.
P
rolling outs fun, hence the smiley.
I've been busy, I told him the other day to send in the app! He asked me, don't let him lie to you.
AnnaMcC
08-24-13, 12:55 pm
and I say this very very loosely.
I went to a brand new facility that's mostly dumbbells and machines. Really nice equipment but, only like 2 squat racks. SO I had to stare at a guy in one of the 2 until he finally picked up his stuff and left the rack. and I leg pressed for probably the 3rd time in my life. Two guys asked to work in with me, I said yes of course. Then when I put a 4th plate on a side they left. whatever.
Basically I did wide stance squats, leg press, a bunch of machines, pull ups, and 4 ab/core exercises.
And I learned I don't belong in a non-powerlifting gym.
stay strong fellas :)
AM
AnnaMcC
08-25-13, 10:55 am
Put the shirt on again so we could fit it right. 100x better than Tuesday, Jack is a lot of help since I'm not exactly a bencher. BUT I must say, I did look like one with how much we jacked that shirt.
Warm up
Bench: 4-board
raw
135 x 5
225 x 5
shirt 4-board
315 x 3
3-board
365 x 2
365 x 2
385 x 1
2-board
365 x 1
385 x 1
Floor press:
205 4 x 4
plate raises:
25lb x 12
35lb x 10
35lb x 10
wide grip lat pull down 3 x 8
Warm down
Squat Night!
warmup
squat: into the straps for 1st time
135 wide- x5
into breifs-->
240 x 3
330 x 3
330 x 3
380 x 3
380 x 3
380 + 80lb chain 4 x 2
400 + 80lb chain 3 x 2
Pretty good form and decent volume, still need to work on the straps though. I need to settle into them a little better and really drive off. solid first time though!
Deadlift: Sumo
135 x 5
185 x 5
225 2 x 6
275 2 x 4
325 x 2
325 x 2
Working on them wide stances :)
warmdown
stretching
stay strong fellas!
AM
Low intensity bench day
Bench:
135 x 6
155 5 sets of 6
135 x 17
overhead press 100lbs
4 x 6
alternating overhead press: dumbells
4 x 6
bicep curls
3 x 18
plate raises
3 x 10
lateral raises
3 x 10
tricep extension
4 x 16
Abs/core
bar twists 2 x 10
plate twist 2 x 10
plate release 2 x 10
planks 2 x 10
leg raises 2 x 10
alternating leg raises 2 x 10
4 30yd sprints (85%)
stretching
AnnaMcC
08-31-13, 10:18 am
Bench night
bar 2 x 5
135 2 x 3
SHIRT (2 board)
225 x 2
275 x 2
315 x 1
345 x 1
365 x 1
385 x 1
405 x 1 uglyyy.
405 x 1 felt better but a massively hard rep.
Still trying to work a few things out with the shirt. Getting it fitted to me is harder than putting my briefs on. and that's saying a lot.
Did all my assistants earlier in the day at the track so after that I called it quits. Gotta love still training at 11pm knowing you have to wake up at 4am for work.
AM
AnnaMcC
08-31-13, 10:21 am
deads:
135 x 6
225 x 6
315 6 sets of 6
squat:
bar x 6
135 x 6
185 x 6
225 x 6
275 2 x 6
wide stance- 135 x 10
single leg RDL
rows
abs/core
Running: sprints
AnnaMcC
09-03-13, 12:15 am
Squatted into the straps again, its gettin better and better each week. After my crazy days the past like, 4 days.. its nice to go into the weight room and just take out my overwhelming frustration.
Squat
bar 2 x 5
135 2 x 5
(briefs)
225 x 3
315 3 x 3
405 3 x 3
470 2 x 2
back down to 405 to feel the speed out of the bottom
its pretty much impossible for me to not 'load the bar' on squat day. I need to work on that
Deadlift
block pulls-
225 x 3
315 x 3
365 2 x 3
365 + 2chainz x 3
385 + 2chainz x 3
415 + 2chainz x 2 (80lbs of chain)
Felt really good tonight, that's why I went pretty hard, at least in terms of volume.
p.s. I front squatted, snatched, and overhead pressed this morning at the track... and did accessory work & lots of stretching and rolling :)
p.p.s. I went on a 30 minute run last night at 10pm because I was VERY stressed. worked wonders.
stay strong fellas
AM
shortstack
09-03-13, 10:21 am
Super Impressive work. I'll be coming around to see how it's done!!!
Jeremy
Super Impressive work. I'll be coming around to see how it's done!!!
Jeremy
Thank you Jeremy! I appreciate ya checkin' on my blog!
AM
So, I haven't trained since monday...
I've done done lots of running, plyos, and throwing (at practice), but haven't gotten out to the gym. Tomorrow I'll head out to put the shirt on again, I need to at least once a week at this point. See what we can get off a 2-board.
Then I'll have practice Saturday morning, most likely running again with plyos, ahhhh conditioning :)
Then hopefully I'll get to do my own lifting after that, before gameday festivities commence, seeing as I have to be at the game anyway because we're getting recognized at half time.
Then hopefully Sunday will be a rest day.
hopefully.
stay strong fellas
AM
And counting... :)
Tried bench out on Friday night, not the best. I don't know why this shirt is causing so many troubles for me right now. Honestly I think it just may be that my dad/coach gets it seated on me differently when I'm training at home.
Worked from 315-405 (2 board)
315 x 3
345 x 3
365 x 1
385 x 1 so rough
405x1 miss.. Incredibly rough
Still working...
Stay strong!
AnnaMcC
09-13-13, 12:16 am
Put the suit on!
wide stance:
150 x 5
240 x 5
(briefs) 330 3 x 3
Suit-->
420 x 2
420 x 2
510 x 2
510 x 2
510 x 1
Then did light speed deadlifts
365 5 x 3
The suit didn't feel like it helped too much outta the whole. This is what drives me nuts about gear. Either I got smaller or i was sweating so much that the heat made the suit expand. I just don't know. Not a horrible start though for the first time back in a suit.
Earlier this day we ran sprints and did gymnastics (handstands, cart wheels) for general athleticism and body awareness. I can now say that I can hold a hand stand! Next step: hand stand push ups.
Stay strong
AM
AnnaMcC
09-13-13, 12:23 am
bench:
bar x 5
95 x 5
135 x 5
135 x 5
175 x 3
(slingshot)
225 x 3
225 x 2
(Shirt)
315 - 2 board x 3
335- 2 board x 3
365- 2 board x 1
Reverse bands:
405 x1 1 board
425 x1 1 board EASY
455 x 1 chest-- rough
455 x 1 better
475 x 1 flew off the chest but rough lockout
dumb bell flies 4 x 8
plate raises 3 x 10
tricep work 3 x 8
This has been the best bench session I've had in a while! definitely the best for this meet prep, a nice start for a 6 week cycle prep! I'm getting super excited for Worlds now... more progress to come!
And I PR'd on my 1rm for the first time ever in the gym.
Put just my suit on (no briefs)
Blocks-
335 x 3
385 x 2
405 x 2
405 + 2 chains x 2
405 + 4 chains x 2x2
From the floor-
405 x 2
445 x 2
475 x 1
495 x 1
Lat pull downs
Glute hams
May have been 500 because the 100lb plates I used were apparently 102lbs each... I don't know
Nor do I really care, doesn't matter to me, 26 days till NOTLD
Ran 2 miles before this workout too
Stay strong fellas
AM
It's catching up to me
All the running we've been doing along with lack of sleep and training pretty heavy in powerlifting is starting to make me feel an overall exhaustion. (and probably squatting 4x a week).
I suppose tonight may call for a minor 'de-load' in the squat, but still with my suit on.
We'll see how I feel once I'm under the bar
Stay strong fellas!
AM
So I ended up easing it a little but still put on my suit for sake of getting used to it again
110 x 5
150 x 5
200 x 5
Briefs
330 3 x 3
380 2x3
Suit
420 x 2
420 x 2
470 x 2
420 x 2
430 x 2
450 x 2
Reverse hypers 3x12
Single leg RDL
30 x 6
35 x 6
40 x 6
40 x 6
Warm down
AM
AnnaMcC
09-19-13, 11:42 pm
Working on those weak points
Went with the low intensity day (all raw) with the bench as well due to my body crying 24/7. But hey, I can hold a handstand now for 5 seconds so I'm happy
Bench
bar x 5
135 x 6
135 x 6
155 x 6
155 x 6
165 x 6
165 x 6
175 x 6
175 x 6
3-board
185 x 5
225 x 4
245 x 4
265 miss
245 x 4
I'm talkin' kitten strength on those board presses...pathetic
jm press
bar 2 x 12
65 2 x 12
one arm tricep extension
20s 3 x 10
over head press
30s 2 x 10
curls
30s 2 x 10
Allll this fun stuff after a practice full of sprints, gymnastics, and throwing disc for the 1st time in 1.5 years. humbling times.
Going in for treatment in the morning. My rotator cuff is starting to act up again, nothing too bad, I just need to stay healthy!
stay strong fellas
AM
AnnaMcC
09-25-13, 10:29 am
Warm up
Squat:
Bar
150 x 5
Briefs- 240 x 5
330 x 3
330 x 3
Suit- 420 x 2
420 x 2
470 x 2
470 x 1
510 x 1
510 + 80lbs chain 3x1
Deadlift:
Off platforms with small cambered bar
150 x 6
240 x 6
290 x 5
330 x 5
330 x 5
330 x 5
Single leg RDL
40s x 6 each leg x 3
Abs
Ghr
Warm down
Finally moving descent weight on the squat, it felt good to go heavy. It was a little slower than I would like but it felt good. Hoping this is Gona set me up for a big PR at Worlds.. ONE MONTH
Also deadlifted belt less.. Felt good
Stay strong fellas
AM
AnnaMcC
09-28-13, 12:29 pm
bench day!
Bar x 5
95 x 5
135 x 5
135 x 5
155 x 5
175 x 4
shirt--
225 x 3
275 x 3
315 x 2
335 x 1 (to chest)
awkward 335... my shoulder (where the muscles of my RC attach) was incredibly unstable at the bottom. When I tried to tuck, my triceps flared because of the strain it created. Not really sure what's going on but I'm pretty sure its my body just telling me to relax for a minute and stop going 100% every day. SO this week I think I'm going to calm it down a bit, no gear, and just see how the weights feel. Went to rehab for it luckily and got some ultra sound (used to rub the anti-inflammatory through the skin) and lots of ice. We'll see
tricep push downs 3x10
shoulder press x 10
stretch
stay strong fellas
AM
AnnaMcC
09-28-13, 12:34 pm
Yesterday I did some squats even though I didn't feel good at all, because lets face it, I can't just do nothing. Worked up to 315 for 3 reps without a belt. Clearly I wasn't as strong as I should have been so I didn't wana push it.
then did some jump squats and hypers. NO upper body movements (ie. hang cleans, pulls) Which kinda sucks because hang cleans really help my deadlift lock out. BUT these next few days of rest should do me good
hope everyone is killing their training!
AM
AnnaMcC
09-28-13, 12:36 pm
Woke up and ran 3 miles. Felt really good to just go without and sort of resistance :p no lifting these next 2 days
AM
Squatted 385 x 1 yesterday
not low enough, but I'll get it next week, as of everything else, it was easy peasy ;)
445, hit yesterday! A little slower than usual but hopefully come meet day, that'll change
AM
600 POUNDS!
Yes, I finally squatted 600 without a box and with straight weight. This cycle is going awesome so far, even with the increase in running and Olympic lifting.
warm up
Squat: all wide (geared) stance
bar x 5
150 x 5
200 x 5
240 x 3
briefs:
330 2 x 3
380 2 x 3
suit:
420 x 1
510 x 1
wraps-->
560 x 1 fast. opener??
600 x 1 not fast but it was deep and I'M SO PUMPED FINALLY.
hypers w/ 48lb kettle bell
2x10
single leg RDL
35s 3x12
reverse hypers
2x10
Its all just a mental game for the remainder of my training this month :) EVEN BIGGER squat to come next week.
NOTLD -- 3 days and counting
stay strong
AM
Today's the day! Weighed in at 193.5 :) show will start at 6pm!
AM
AnnaMcC
10-13-13, 12:18 pm
Hit a PR, unfortunately not 501. 479 though
eh, a PRs a PR, right?
AM
AnnaMcC
10-19-13, 12:30 am
Squats:
Raw-
bar
150 x 5
150 x 5
200 x 5
240 x 4
290 x 3
330 x 3
365 x 2
390 x 1 (kinda high)
Reverse bands
briefs
420 x 3
420 x 3
suit
510 x 2
600 x 2
650 x 1
700 x 1 (with wraps)
Easy stuff. Attemped 750, had a perfect set up with an awesome descend but just didn't come out of it (tired). kinda expected when you don't sleep for 2 days. this is why I don't do college.
BENCH (raw)
135x8
135x8
155x8
155x8
165x8
165x8
triceps
bent over rows
plate raises
overhead press
curls
Core
DEADLIFT (raw)
snatch grip: (2" blocks)
135x8
185x8
225x6
225x6
275x6
deficit:
225 x 8
225 x 8
275 x 8
275 x 8
core
pretty low key week, either focusing on heavy weights or high reps. I'm so ready to leave for Prague on Wednesday, it came so fast! One more heavy deadlift session tomorrow and 2 openers for squat and bench :)
stay strong!
AM
Yeaaa buddy! So close now!
squat--
Raw:
worked up to 330, and it was uncomfortably easy :) so moved up to 350, still easy. I kept it there
Gear:
worked up to 550, ridiculously easy. It was a successful night.
Leaving tomorrow to fly to Frankfurt, then prague!
chillin' here in Prague, no biggie
man do I need a shakeout!
Pale Rider
01-31-16, 5:31 pm
Nice work