Aliaga Training Log

[Aliaga the Powerful]

Goal (s)-> Just a few -> 300 lb back squat, 400 lb deadlift and 25 consecutive chin ups
Current - > 265x5 and 275x1 back squat, 310 deadlift and 16 consecutive chin ups

Height 5'3, Weight 145- 150, Fem

Training Log

Wednesday, 10/27/2010
Bench (4-6)(8-12)
Deadlift (4-6)(8-12)

Bench (125x5x1)(120-6x1)
Deadlift (285x5x1)(265x10x1)

Chin Ladder, 3 sets of 3
(1,2,3, repeat)

Thursday, 10/25/2010
Burpees, 4x12 (<36 seconds per set, ~ 1 minute rest)
28, 29, 33, 32
Chins

Friday, October 29, 2010
Close Grip Bench Press 6-8, 8-12
Squat 12-20 (Later tonight or tomorrow)

CG Bench (110x8x1, 95x12x1)
Squat TBD

[Aliaga the Powerful]

Squat 205x20x1 (from Friday)

[LudwigVan]

Squat 205x20x1 (from Friday)

Badass!

[Bloodninja666]

Holy jesus you're strong.

[Aliaga the Powerful]

What can I say...JP is a great coach !

[Aliaga the Powerful]

Monday (Mondays workout completed on Tues night)
Squat 4-6
Press 6-8, 8-12

Squat 270x7x1 (Warm ups - 95,135,185,225,245)
285x2x1 (Felt good so wanted to go for a new 1RM - old 1RM was 275x1x1)

Press Slight Deviation per JP
95x5x1 (warm ups - 45, 65, 85)
80x5x1
70x5x11 (1 minute timed rest in sets until could no longer make 5 reps)

Real Good Training Day.

[johnnypain]

Monday
Squat 270x7x1

It should be added that rep #7 was called for after the initial decision to rack it at 6 was made (the last rep in the rep range, 4-6) She then proceeded to completely lose it in the bottom, relax entirely, and then somehow tighten back up and power out of the bottom and grind a seemingly impossible rep out to the top. Very impressive.

Also keep in mind that this weight that she did for 7 is only 5lbs less than her previous 1rm.

[MADE 0f SCARS]

Holy Crap! We have the same body types and I'm still struggling with low 200's on DL. 43 y/o M. i see alot of Singles in your repertoire -A lil Dinosaur Mama! Brooks Kubrick type of shit. Good work.

[Kathy]

You are one strong lady!!
Congrats on the new squat 1RM - that's fabulous! So glad I got to see the 20 repper, gives me hope!
Kathy

[Aliaga the Powerful]

Wednesday
Close grip Bench (4-6)(8-12)
Deadlift (4-6)(8-12)
Chins

CG Bench (127x3x1) Really beat upfrom previous nights training. After my struggle to complete 4 reps, JP told me to just rack it for the night. There is a reason that Monday's workout is on Monday and Wednesday's is on Wednesday. Sometimes you just gotta get it in when you can.

Deadlift (290x6x1)
(JP said I had more in me & could have done a 7th rep & was upset that I left the bar)
(305x1x1)
(JP said I did not have to do a back off set of 8-12. I asked for a reason he said-b/c "Bony's gay")

Chin Ladder Four Sets of 1,2,3