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AM: walk 5k

PM:
DB Rows up to 3x8 @ 50 lbs
Single arm cable pulls
machine low row
machine high row
incline seated curls
hammer curls
shrugs on the smith machine

Drudixon is right--depends on your goals. If I'm focusing on strength (which is most of the time), my program will be full of heavy singles, doubles, or triples. Especially for deadlift, lots of...

Warmup with bands
Bench
3x15 @ bar
8 @ 65, 95
3 @ 115, 135
add slingshot (hoping to get used to handling heavier loads while my shoulders heal)
5x1@ 175
3 @ 155
remove slingshot
2x3 @ 135

Goals for 2016: 1) Fix my shoulders, 2) get back under 148, and 3) hit an elite PL total

1) My shoulders have been hurting since last fall. I think it was from training pushups for a few months. ...

I'm glad you're in this thread. I appreciate all the good advice you give in the women's forum. I think you're awesome!

Thanks!

My goal: I need to break into the 150's by 1 June. I know I'll still be heavy then, but I'll feel and look better -20 or more lbs. Longer term goal is to hit 148 by 17 September. Been...

Hi! Can I join you guys? I've been trying to lose fat over the past month, but I'm actually up a couple pounds now. I think having some friends with a similar focus will help keep me accountable...

Hi Laura! I'm sorry you're hurting!

I'm not very well-versed on the treatments and body parts and such, but thought I'd share my story.
I've have hip issues since my third pregnancy, to the...

Hi! I was looking thru some of your older posts, trying to learn some deadlift lessons, and you mentioned that you had upper back rounding (this was a few years ago I think). How did you fix this?
...

Hi! I definitely recommend doing cardio, but it doesn't necessarily have to be running. I compete in powerlifting and the last time I took my Air Force PT test, I was in the middle of a meet prep...

So exciting to see the PRs going on in here! Awesome work!!

[QUOTE=tara19;1238797243]It's pretty relevant to how much she weighs.
135lb is a good bench, but not if you are 150,160lbs etc. (in powerlifting).
QUOTE]

Really? I don't know what teen...

Wade!! So happy for your good news about Missy (although I'm pissed I had to stalk your log to find out). Can't wait to head up to train with you guys!

I was at the Learn to Train seminar up at Elite FTS Friday and Saturday. Friday they had wide variety of presentations on nutrition and training, then a meet and greet afterward. I just love Harry...

Thanks!! Hopefully I'll get strong enough soon that I'll end up with a decent BP even on my crappy days.

Thanks, Laura! I hope you'll come to one of these someday, best meet ever!

...

Great job!!

I think this is the last entry I'll make in this log, although I'll definitely still be stalking everyone else's (lots of helpful info around). I may log here again when I start prepping for my next...

Summary: I competed Saturday at the SPF Women’s Pro/AM, raw with wraps, and ended up with a 260 squat, 145 BP, and 335 DL.

And the details (lots of lessons learned for next time):

Weighed in...

Saturday. It's the SPF Women's Pro/AM up in Cincinnati.

I'm doing that meet too, but I'll be happy if I end up with half that squat! Can't wait to watch you and all the other awesome ladies, the roster is insane!

For anyone who wants to watch, here's...