MagOrt w1 Deadlift/Hepburn c6d6 OHP

Survived my first derby practice after 3 weeks off, luckily it wasn’t too insanely physically demanding, much more of a strategy focused practice.

Also, I got my first Stitch Fix yesterday, and it included PANTS THAT FIT! What? They are just really thick leggings, but after some deliberation/asking the internet, I decided to wear them to work. They are a little pricy but I love them.

Deadlift
210 4×4
240 x2
210 x12

OHP
80 6×2, 2×3
65 1×6, 2×7

Pullups
25 3×5
BW x12

Assistance: lateral raises
Conditioning: rowing intervals

First day of Magnusson Ortmayer deadlift program, today was pretty light and easy. Intensity will start ramping up next week. That last set was supposed to be 8+… strength-wise I feel like I could pull 210 forever, but I got dizzy and decided 12 was enough. I don’t think it is supposed to be an all out, balls to the walls set anyway, just do more than 8. Not tryna kill myself here.

Press felt much easier than last session. It was not too long ago that 80 was my max… feels weird to make progress on my press.

AND I hit all 3 sets of 5 for my pullups again… thought I only got it last week because I was so hyped up from my deadlift PR, but these felt solid!

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Hepburn c6d3-5

I swear I didn’t just hit that deadlift PR and stop training, I do lift. Just been too busy to post. Inlaws were in town this weekend, so not a lot of time spent at the computer

Friday Hepburn c6d3

Squat
215 7×2, 1×3
Front squat 115 2×6, 1×7

Bench
125 7×2, 1×3
DB bench 45 2×6, 1×7

Assistance: chest supported rows, face pulls, GHR, pullups

I was really mentally off this whole training session and questioning how heavy things felt. Particularly in the earlier sets of both squat and bench, technique was blah. Once I consciously forced myself to focus on my set-up and approach my reps more aggressively, this improved, but I was just mentally fried from the work week.

 

Saturday Hepburn c6d4

OHP
80 7×2, 1×3
65 2×6, 1×7

Pullups
25 1×5, 2×4
BW x12

Assistance: lateral raises

Man this sure felt heavier than it did riding high on deadlift PR adrenaline, damn. This was followed by a boot camp workout with derby teammates.

 

Sunday Hepburn c6d5

Squat
215 6×2, 2×3
Front squat 115 1×6, 2×7

Bench
125 6×2, 2×3
DB bench 45 1×6, 2×7

Assistance: chest supported row, face pulls, back raise

Despite my legs feeling kind of sore, this went pretty well! Felt solid. Really happy with how both squat and bench are going!

 

So that’s the brief overview of the weekend. Back to derby tonight (after 3 weeks off, eek!) and starting Mag/Ort tomorrow!

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DEADLIFT PR / Hepburn c6d2 OHP

OH MY GOD TODAY WAS GREAT. I am so happy right now. Spent all day at work nervous/excited to test my deadlift tonight, aiming to finally break 300. I brought some extra food to eat pre-workout, and had a latte, so I was a crazy buzzing ball of energy by the time I started warming up. My caffeine tolerance is so low that a few cups of tea throughout the day + a latte makes me ridiculously hyper. Add to that the excitement of going for a PR and I’m pretty sure I talked the whole gym’s ear off.

Deadlift
275 x1
300 x1 !!!!!!!!!!! I DID IT

OHP
80 8×2
65 3×6

Pullups
25 3×5
BW x15

Assistance: lateral raise

Took big jumps and very few warmups on the deadlift, enforced 5+ minutes of rest between pulls. Really wanted to minimize fatigue and attack 300 fresh. Clearly it worked! I am thrilled! It was pretty slow off the floor, and my back starts to round, but nothing egregious for a max attempt in my opinion. I’ll be starting Mag/Ort next week based off this PR!

I was riding high the rest of the session and everything felt insanely light. I’d been considering microloading my OHP for this cycle and only bumping it to 77.5, but I hadn’t thought about it much because I’ve been so pumped for my DL. So when I went to set up for press I just said fuck it and threw 80 on. It was so easy! I hope it stays this way when I’m not so amped up.

SO THEN I PR-ed my pullups too! Been struggling to hit all 5 reps with 25, got it for 3 sets with little difficulty. Then I went to do a rep-out unweighted and… just kept going? Usually these cap out at 8-10 after doing weighted pullups, but today I matched my all-time rep PR, wtf?? Also a few lbs heavy because menstruation + eating a lot of carbs last night, so yeah!

After I finished training my friend/teammate who has been lifting with me for a little while showed up and I stuck around to help her test her maxes for the first time ever. She hit a 175 squat, 95 bench, and 220 deadlift. I think she really surprised herself with that pull and I can’t wait to see how she does once she’s more used to working closer to her max. She’s going to compete in December too, makes me so happy to see her PRs! She totally kicked ass!

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Hepburn c6d1 Squat/Bench

I love the first day of a new Hepburn cycle. The drop in volume is absolutely lovely, to the point where I’m using heavier weights but it feels so much easier than the week before.

Then I went home, built an IKEA bookcase and fucked it up and got real mad, but we’ll just ignore that. On the bright side, our living room is nearly done, just need to reorganize all the magic cards and buy a new rug/throw pillows. So happy with how it is coming together! Nowhere I live is ever going to look like a magazine, but it almost looks like adults live there.

Squat
215 8×2
Front squat 115 3×6

Bench
125 8×2
DB bench 45 3×6

Assistance: pullups, chest supported rows, face pulls, back raises

Squats felt pretty damn good, 215 was my meet PR from last November so it makes me happy to hit it for so many reps. Bench however, went awesome! I could not believe how fast each rep was, this is a big volume PR and its only going to get bigger.

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Hepburn c5d17 Squat/Bench and Hepburn c5d18 OHP

Getting caught up here… finished my 5th Hepburn cycle! Woo!

I was going to get a massage yesterday, which I have really been looking forward to, but I was too hungover and nauseous. This never happens, but my good friend’s bachelorette party was the night before so I drank a bit too much and spent most of Sunday miserable on the couch.

Friday c5d17

Squat
205 8×3
165 x20

Bench
120 8×3
DB bench 40 3×8

Assistance: chest support rows, GHR, face pulls

I just felt like doing a widowmaker instead of front squats. Its the last day of the cycle, I do what I want! Small PR, super easy on the legs, but my lungs were pissssseeddd

Saturday c5d18

OHP
75 8×3
60 3×8

Pullups
25 3×4
BW 3×10

Assistance: lateral raises
Conditioning: stair sprints

Dropped deadlifts from this session because I wanted a full week off pulling before I test my max on Wednesday. I think this was the right call, my legs and back are feeling really well recovered. Of course, I’ll be squatting tonight but the lower volume of the first day of a new cycle usually feels like nothing, despite being heavier.

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Hepburn c6d16 Deadlift/OHP

I think this will be my last deadlift session before I test my max next week… there’s still one more deadlift day in this Hepburn cycle but I think I’m going to drop the pulls just to give myself a full week off of deadlifts before I test. I’d really like to be more well rested and ready to hit a PR. So, squat tomorrow, OHP Saturday, squat Monday. Test max Wednesday.

Deadlift
245 1×2, 7×3
SGDL 175 3×8

OHP
75 1×2, 7×3
60 3×8

Pullups
25 2×4, 1×3
BW x10

Deadlifts felt much better today. I’m experimenting with having some more carbs before I lift, I think it will help. I eat the bulk of my food at night, primarily to keep my bag lighter biking to work. But I’ve been getting tired and hungry mid-training, so I tossed some dried fruit in my bag as its basically weightless, and I felt quite a bit better!

One rep improvement on the 25 lb pullups. I’ll take it!

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Hepburn c5d15 Squat/Bench

Back continuing to improve. I set a timer on my work computer so I have to get up and stretch every 30 minutes and this has helped immensely. It is at its worst when it is stiff from sitting forever, so I’m giving it less opportunity to get stiff. I also felt much more mobile and prepared for squats after 2 days of this.

Squat
205 1×2, 7×3
Front squat 110 3×8

Bench
120 1×2, 7×3
DB bench 40 3×8

Assistance: pullups, chest supported rows, face pulls, cable pull throughs

Gawd. So much volume. Cannot wait to go back to doubles!

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Hepburn c5d14 Deadlift/OHP

Just went to the ortho, and good news is he really doesn’t think I effed up my spine or SI joint or anything. They didn’t do any scans or anything but based on my symptoms he’s pretty certain I just pulled or sprained a tendon/ligament in my low back. He said to rest for a few weeks, take anti-inflammatories, and then we’d start some PT. I… don’t think I will rest. I know this is bad. But it doesn’t hurt to train, I don’t care if it takes longer to heal, I just wanted to reassurance that I didn’t legitimately fuck something up. It has been improving, albeit slowly. I’ll take my pills and do my PT when the time comes, and I set a timer to make myself get up from my desk every 30 mins since sitting makes it worse. So. Eh.

I am resting today though! Because it is rest day. I deadlifted yesterday and then spent the whole day at IKEA. We are seriously replacing almost all the furniture in our apartment. I am so excited for it all to be delivered tonight!! Not excited to build it.

Deadlift
245 2×2, 6×3
SGDL 3×8

OHP
75 2×2, 6×3
60 3×8

Pullups
25 x3, x4, x3
BW x10

Assistance: lateral raises

Woke up yesterday morning feeling awesome. Nearly no pain, in a great mood, beautiful weather, so psyched to hit the gym. Turns out how you feel is a lie and deadlifting was hard haha. Struggled through. So. Many. Reps. 

Bumped up my weight on pullups, hoping that being a little lighter would make these easier. Not so much, but I’m sick of piddling about with 2.5 lb plates so I’m making 5 lb jumps. I’ll work my way up to 3×5. Rarely do I hit more reps on my second set of pullups, so that was odd, but I’ll take it.

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Hepburn c5d13 Squat/Bench

Such a fun day at the gym today! A few of my friends were doing a little mock meet to test their lifts, and I was almost convinced to join them but I decided to stick to my programming. Anyway, had a good time watching everyone hit some PRs and went out for lunch after.

ALSO found out today our super doesn’t care if we get a cat. SO EXCITED. Expect many cat pictures once we finish redecorating and adopt one. Been cleaning all night and are going to IKEA tomorrow to replace some of our shitty, inherited-from-college-roommates furniture and pretend were real adults. Real adults. IKEA. I know, shut up.

Squat
205 2×2, 6×3
Front squat 110 3×8

Bench
120 2×2, 6×3
130 x1
135 x1
DB bench 40 3×8

Assistance: pullups, GHR, chest supported rows, band pullaparts

Kept getting forward on my toes a bit, I think I was just distracted and wasn’t focusing on what I was doing. Not my prettiest squats but felt easy.

Decided to hit some heavy singles on bench, haven’t done that in awhile. 130 flew right up… 135 was a little harder but felt strong.

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Hepburn c5d12 Deadlift/OHP

Had the longest travel day ever yesterday. Was supposed to be a 4 hour bus trip from Atlantic City to DC, but turns out Greyhound sold us tickets for seats that didn’t exist. That’s right, bus filled up at the casinos and didn’t even come to the bus station. Had I known I could catch it at the casinos, I would’ve done that. So we ended up taking the commuter rail into Philly and then taking Amtrak back to DC. Then Amtrak was single-tracking so it was slow. Then a train broke down in front of us, and since they were single tracking we couldn’t go anywhere, so we sat on the train for about an hour while they loaded that train onto a new train and towed it away. All in all took twice as long as it was supposed to to get home, and I am feeling rather stiff today.

Deadlift
245 3×2, 5×3
SGDL 175 1×7, 2×8

OHP
75 3×2, 5×3
60 1×7, 2×8

Pullups
20 3×5

Assistance: lateral raises

Despite being real stiff, I felt pretty strong today! Spent some time foam rolling to loosen my shit up and my deadlifts were coming up pretty easy. Still no back pain from these, totally weird (but good!)

Have an ortho appt on Monday, hopefully this will clear up what the heck is wrong. And hopefully they won’t tell me not to lift.

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