Sunday, Nov. 27th

Had an old friend show up to train with us yesterday morning, nice to have a  5th training partner for a change. And what an excellent workout yesterday! So pleased with how things are feeling. Slowly getting used to wraps again, bu still keeping the weight fairly light. Staying on triples mostly for awhile, and then slowly increasing the weight with it. I just need to focus on making sure the bar is in a position that isn't too low, so that my wrists aren't bent back the way they seem to be lately. And Benches are feeling GREAT! Starting to be able to push heavier weight for more reps, with proper technique. That was always the problem with my bench. So hopefully now, it carries over once I'm in shirt again. Deads were light again today, just did 3 lighter sets of 8 with a pause at the bottom and fast lockout.

Gonna be getting real heavy into study over the next couple of weeks, so expecting to be pretty tired during the next few workouts. See how things pan out.

Squat (Kg's)
50 x 5
70 x 5
80 x 5
90 x 4
100 x 3 (Belt)
110 x 3 (Wraps)
120 x 3
125 x 3

Bench - Kg's (Modified Sivikon)
50 x 5
55 x 5
60 x 4
65 x 3
70 x 2
75 x 1
75 x 2
75 x 4
75 x 6
70 x 10 (Paused on the 8th)

Deads (In lbs)
135 x 8
155 x 8
155 x 8

Wednesday, Nov 23rd.

I'm actually writing a day late, which seems to be becoming the normal thing for me to do. Snow day today! I'm the only one who actually got to stay home from it, so I was left to shovel the driveway (since I don't know how to use the snow-blower yet). But with the help of a friendly neighbor, it was finished in just over an hour. Not too bad.

Last night's training went really well. Lower reps on squat in an attempt to save some strenght for deads, which semi paid off. Heavy-ish doubles. Probably going to keep increasing the weight and continuing to do doubles or triples for the next few wednesdays. Really starting to see improvement, even in deads, so I'm really hoping to continue training hard and see some big increases next competition.

Squat
60 x 5
70  x 5
80 x 5
90  x 4
100 x 3
110 x2 (Belt)
110 x 2
110 x 2

Bench
50 x 5
55 x 5
60 x 5
65 x 5
70 x 5
70 x 5
70 x 5
70 x 5
80 x 1 (T & G)
80 x 1 (Paused)

Deads (Lbs)
135 x 5
205 x 4
225 x 3
245 x 3
265 x 3 ( This was supposed to be 275, but I misloaded my own weight)
285 Missed

I think I'm more sore now from shoveling, than from any part of last night's workout.

Sunday, Nov. 20th

Wow. Back in wraps today after a long 5 months. Never, EVER again will I take such a long break. Kept the weight pretty light, in an attempt to just get used to the wraps again, and the weight itself felt really good. Perhaps the fact that I was focused more on not crying had something to do with it. Such a wimp.

On a higher note, squats are looking and feeling good. Technique is still improving, but it's come a long way from what it was a year ago even. The real test though will be whenever I get back in suit, we'll see if I can keep form. Benches were good today as well, whole group did Sivikon for the first time in awhile. I had some minor issues with speed vs quality, but that can easily be fixed. Only two sets of deads, as I have a new "plan" to do heavy squats on Sundays with few deads, and then heavy / good deads o wednesdays, with lighter weight in the squat.

Weight in kg's

Squat
60 x 5
70  x 5
80 x 5
90 x 3
100 x 3 (Belt)
100 x 3 (Wraps...Told you we kept the weight light)
105 x 3
110 x 3

Bench (Sivikon)
50 x 5
55 x 5
60 x 4
65 x 3
70 x 2
70 x 3
70 x 4
70 x 5 (Kept the weight the same until here, where it started to get ugly)
65 x 6
60 x 7
55 x 8
50 x 10

Heading to the gym later today with George for some cardio, and whatever else he decides to throw at me. Time to get serious.

Wed. Nov 16th

Back in the shed tonight after a rest day we took on Sunday. Squats were kind of wobbly, but a couple of small PR's for reps. Instead of doing heavier triples like I've been doing for awhile now, I decided to go back and see what I could do with a little lighter weight. I'll be putting wraps on again Sunday, and I"m very interested to see where that takes me. I've been training Raw now for quite some time, so I hope to see an improvement in strength once wraps are back.

Squats and Bench in Kg's, Deads in lbs.

Squat
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
107.5 x 3 (Belt)
100 x 6 x 2

Bench
50 x 5
60 x 5
65 x 5
70 x 3
75 x 3
70 x 3 x 2 (Went back to 70 to try to keep my butt on the bench)

Deads
135 x 6
185 x 5
205 x 5
225 x 3
235 x 2

Stay tuned for a special treat on Sunday, when I go back in wraps for the first time for a LONG time.

Rare Occurance

Classic Nationals was held at the Delta here in St. John's on Saturday. Tony was the only one of our crew who lifted, but due to the rack being disassembled, we didn't train Sunday morning. First time in a LONG time we didn't, and I gotta say, it was very nice to sleep in on a Sunday.

Meet went really smooth on Saturday, and although we only had about 14 lifters total, there were some excellent numbers from everyone. Definately not bad for the first time around. Hopefully next year there will be even more lifters who give it a shot.

Wednesday, Nov 9th

"Even on my weakest days, I get a little bit stronger". Nothing to do with this weeks training, but it happens to be lyrics of the song I'm listening to, and it fits. Awesome.

Exciting news to share today... I Actually went to the gym this week OUTSIDE of the shed. Went to the fieldhouse Monday with George, and realized how badly I need to get back into shape.Only girl in the fishbowl, and I was so nervous. Felt like a little kid going to school for the first time. I whined, and complained the whole time, but the sooking didn't help much. Anyway, that workout was as follows:
3 sets of light squats -> 145 x 5, 165 x 5, 185, x 5
3 sets of deads -> 145 x 5, 200 x 3, 225 x 3
Cleans -> just learning how to do them, 10 pounds on each side.
Calf raises
Abs
Bike -> 3 min warm up, 5 minutes of 30 second cycles.


Moving on to wednesday nights training. Myself, Steve, Tony, and new dad Tom Kean was back with us. Toes were cramping like crazy tonight, definately need to start drinking more water again. Other than that, good workout. PR triple in the squat, and benches were where they should be, unlike sundays workout. All weight in Kg's

Squat

50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100  5 (Belt)
107.5 x 3
115 x 3 (PR)

Bench

50 x 5
55 x 5
60 x 5
Drop back to 50 x 12
60 x 10
65 x 8
70 x 1 (Paused)
75 x 1 (Paused)

Deads

135 x 8
185 x 5
205 x 5
225 x 3 (Belt)

Saturday coming, Raw nationals will be held at the delta here in St. John's, so that's where I'll be spending my day. And we're also taking Sunday off from taining. Sleeping In. Yaaaaa!

Sunday, Nov 6th

Well well, had an extra hour to sleep in this morning since the clocks went back last night. I must say, it feels so nice getting just a little bit of extra sleep.

Trained with Steve and Tony this morning. Tom was otherwise occupied, as his handsome little baby boy came into the world yesterday afternoon:) Tony as nursing a foot injury this morning, and Steve was feeling great due to an alcohol free weekend, and I was just...well..all over the place.

All weight in Kg's.

Squat

50 x 5
70 x 5
80 x 5
90 x 5
100x 2
80 x 8
80 x 5 (Paused)

Bench - Benches felt really heavy today, and technique was just horrible for the first time in awhile.

50 x 5
55 x 5
60 x 5
65 x 5
60 x 6
50 x 6 (Paused, then speed)
50 x 10

No deads today.

Wednesday, Nov 2

Trained with Steve and Tony tonight. Overall, a pretty easy workout, but hard work.

Squat

50 x 5
60 x 5
70 x 5
80 x 5
100 x 3 (Belt)
105 x 3
107.5 x 3

Benches - Board work tonight

50 x 5
55 x 5
60 x 5
70 x 5 ( Speed reps to 1 board from here)
80 x 5
90 x 5

Dead (switch to lbs)

135 x 8
155 x 8
185 x 8
195 x 6
205 x 6
225 x 4

Definately starting to see some improvement with the deads especially. Need to stop being so lazy with it, and get those numbers moving.