Shawna Bench: Week 3

Bench
Warm up: 2 x 5 (45, 55)
2 x 5 (65)
2 x 3 (80, 85) failed on last rep of 2nd set
2 x 1 (90) fail both times :( Dammit !

Close grip:
1 x 5 (75 failed on 5th rep)
4 x 5 (70) failed on last rep of third and fourth set

Cable Row:
5 x 5 (90)

Incline Bench:
3 x 8 (55)

Pull ups Assist:
Lev 11-12

Biceps:
40 lb barbell 4 sets (8,5,6,8)
Abs:
Ghd 6 sets of about 5 or so

Shawna: Deadlift + Notes Week 2

New to PL. Recent CF experience: 2-3 months. 1-2 years ago: 6 months lifting high volume weight training w/ crew team.

Deadlift:

Warm up: 2 x 5 (95, 135)

4 x 3 (135, 155, 155, 135)

1 set was Sumo DL, felt slightly awkward but definitely felt hamstrings engaged.

3rd set I felt my back round so I dropped the weight. Had Dave look at my form and he said it wasn't bad and it will get better in time.

Stiff Legged Deadlift:

5 x 5 (135, 95, 95, 95, 115)

Again, dropped the weight because I felt form was compromised.

Kettlebell Swing:

4 x 8 (35, 35, 35, 46)

Banded Hamstring Curls:

4 x 15

Did 4 sets of ab work. Not the best ab workout, I was pretty tired at this point. Warm up was 2 mile run.

Note

Feels like Conventional DL uses more back for leverage vs legs. Felt like legs were getting a better workout w/ SDL.

Earlier this week:

Squat (3 x 5, 3 x 3 ), & 3 sec pause squat (5 x 5). All at 115 lbs.

Lunges 45-65 lbs.

Bench (3 x 3) 80 lbs & 3 sec pause bench (5 x 5) at 65 lbs.