Emme’s Training Log: New Program, New Training Log Format

I have decided starting with this new program that I am only going to log my actual lifting workouts instead of what I do every single day.  It gets pretty boring for me to type up Airdyne Sprints, Prowler Pushes, etc. all the time so I can only imagine it is also pretty boring to read.  Zach is including more conditioning at the end of my lifting days now so I will probably doing a little less of the interval type conditioning on my non-lifting days and going for walks or playing golf instead.  I got a kick-ass set of new clubs for my birthday from my parents and my brother.  If this whole powerlifting thing doesn’t work out for me, I am thinking maybe the LPGA will.  🙂  Totally kidding about that.  I golf just about as well as I do everything else, which is kind of good sometimes.

Onto this week’s training!

Monday, June 3, 2013

Foam Rolling and Dynamic Warmup

1) Back Squat 3×3 – 125 lb x3

Really tried to concentrate on keeping my knees out and my ribs down all the way through the squat.  I have a wicked hinge in my lumbar spine that I tend to use to initiated the up phase of my squat, which is a terrible thing to do!  Zach has added more squatting in this program so I can practice my form more often.

2a) Paused Bench Press 2×3 – 75 lb

2b) 3 Month Baby PNF 2×12

These encourage increased shoulder mobility and trunk stability.

3a) SSB Paused Squat to a Box (Sumo Stance) 2×5

3b) Triceps Pushdown 2×12

4) Battling Ropes 12 sec on/50 sec off x7 rounds

Wednesday, June 5, 2013

Foam Rolling and Dynamic Warmup

1) Bench Press 3×3-5 – 85 lb x5, 95 lb x3x2

2a) Paused Squats 2×3 – 115 lb x2

Another squat variation where I keep the weight light but slow things down to focus on keeping my core tight throughout the entire lift.

2b) Quadruped Walkouts 2×3

3a) Close Grip Bench 2×8 – 65 lb, 75 lb

3b) Seated Cable Row 3×10 – 90 lb, 100 lb x2

4) Prowler Pushes

Friday, June 7, 2013

Foam Rolling and Dynamic Warmup

1) Sumo DL 3×3 – 155 lb, 170 lb, 180 lb

2) 2 Board Bench Press 3×3 – 105 lb, 115 lb, 120 lb

I am doing a lot of different variations of the 3 big lifts this program.  This one is to help me with that final end-range or lock-out strength that a lot of people struggle with.

3) Speed Squats 3×3 – 95 lb, 115 lb x2

Again, I am working on keeping my tightness and just grooving a really good pattern while keeping the weight light.

4a) DB High Incline Bench 3×12 – 25 lb x3

4b) Tall Kneeling Lat Pulldown 3×12 – 110 lb x2, 120 lb

5) KB Swings 12 sec on/50 sec off x7 rounds


By the way, totally slacked on the videos for this week.  Gonna have to have a discussion with my cameraman!  🙂


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