And here’s some possibly relevant data.
Female, Masters 1 72kg competitor
I started competing 4 years, previously having no athletic background. I started competing in the USPA, did a couple of local meets and then IPL worlds. Then I switched to the USAPL. I have been on the Raw Classic Masters US team for 2016 and 2017.
I have been a teacher for about 18 years, and I now do educational consulting on the side, while coaching both in person here in CA and online has become my full-time career. I love it all.
9/8/17 Day 4
Rack Pull, mid shin with red mini band
335x1 @8
290x4 x 2 sets
Wide grip slingshot bench
210x1 @8 or less
190x4 x 2 sets
Landmine Lever Rows
Some additional accessory work
I’m going to pick up logging again. Haha. Nationals happened, I took 4th, had a huge bench PR, and a great experience overall. I also learned a lot because I tweaked my back pretty notably just a couple of weeks before and that made the final weeks plus the actual meet day a new and somewhat challenging time for me. But I made it through very well, and I’m still at it. The last several weeks have been a lot of high rep, non-PLing specific work, and this week I’ve got a pivot week, hopefully to be back into what I consider “more normal” training next week.
11/13/17 Day 1
Squat
198x10 reps
209x 10 reps
231x 10 reps (that’s got to be a rep pr, haha)
5-3-0 tempo
155x5 x3 sets
Bench
88x10
110x10
121x10
75x5x3 sets tempo 5-3-0
DB incline
myoreps
11/14/17 Day 2
Deadlift-sumo
198x10
220x10
242x10
155x5x3 sets tempo 5-3-0
How about this-
Meet Prep time, 6 weeks out, I’m going to do a meet at SPS Gym in Oakland, a 100% Eleiko Gym, it’s beautiful, and in addition, I found out Ray Williams and Kim Walford are competing. So it could be quite the intense meet!
yesterday was training day 1
1/8/18
Comp Squat
145kgx1 @8
130x4 x 5 sets
Comp bench
80kgx1 @8
82.5x1 @9
77x2x3 sets
3 board CG bench
65kgx8x4 sets, such little rest due to being overtaken by the other lifters waiting for the racks.
Pin Squats (please note that Jordan made me move the pins lower than I ever used to have them. Something about making me a better lifter, working on my form, blah blah.
130kgx1
then immediately
130x1
117.5x6
112.5x6 x 2 sets
Day 1 (I forgot to log day 3 and 4, but they aren’t too exciting)
Squat
147.5x1 @8 (324.5) I was kind of frustrated with that, but that’s just because I am super impatient to have 150/330 be a consistent RPE 8. Apparently I can’t will these things into being.
125 (275) x 4 x 5 sets
Bench
81x1 @8 (178)
83x1 @9 (183)
77.5 x 2 x3 sets (171) Definite improvement in my double this week!