Caitlyn Trout's Powerlifting Log

[EliteDreams]

Dang lady,making me feel lazy! Keep it up!

[Hunterace]

Originally Posted by Caitlyn.Trout

Sorry I havent posted my last few workouts , I'm about to ! It's just been a hectic week and boy do I hate school right now lol! So anyway , here are my last 3 workouts.

Monday - Bench

warm up
pull aparts -100
push ups - 30

work
bench - 115 8x3
2 board 115 5x5
close grip 95 3x8

accessories
lat pull downs - 3x20
row machine - 4x10
db flies - 3x15

abs

Wed - Squat
warm up
stretching with bands
pull aparts -100

work
close stance squat - 230 8x3
High bar olympic squats - 180 5x5
goodmornings - 115 3x8

accessories
Frankenstein walks - 3x 1min
ghr - 5x10
db lunges - 3x15 each leg

Friday - Bench accessory day

warm up
pull aparts - 100
stretching with bands

work
barbell overhead press - 85 5x5
buffalo bar bench - 115 4x6
bamboo bar - 55 3x15

accessories
bd rows - 3x15
db side raises 3x20
bicep hammer curls - 3x30
skull crushers - 3x15
band pull downs - 100

Tomorrow i will be deadlifting ... gonna hit a new 3 rep pr hopefully with 275 for 8 sets ! Whew!

Great workouts Caitlyn! Crush those deads!!!

[BendtheBar]

It's just been a hectic week and boy do I hate school right now lol!

What are you studying by the way?

[Caitlyn.Trout]

Originally Posted by BendtheBar

What are you studying by the way?

I'm in my first year of graduate school for Speech-Language Pathology ... the program isn't too hard just a pain in the ass! lol.

[Caitlyn.Trout]

Yesterday I did some major deadlifting... like a pr for 8x3 so I was thrilled. About this time in my last meet cycle (11 weeks out) I was still doing maybe 235 for 8x3 so this was awesome for me! On the whole carb backloading thing, I completely let that go for the last week because I was too lazy to cook stuff where school started back again but today I decided to give it another try and I pre-cooked most of my meals for this week already yesterday. Wish me luck haha.

Anyway, here is what yesterday's workout looked like.


warm up
pull aparts - 100
band good mornings - 3x10
stretching with bands

work
1in deficit sumo DL's - 275 8x3 (looked good but at the end I was definitely getting run down as far as speed goes.)

4in deficit Conv DL's - 225 5x5

Front squats - 135 3x8

accessories
GHR - 5x10
lat pull downs - 3x20
Frankenstein walks on the belt squat - 3x 1 min duration


Also, to keep my weight down i've been doing some cardio in the mornings, like 30-40 min of walking on a treadmill at an incline and the stair climber. I'm in the 123 weight class and currently weigh 130 due to some muscle gain from all this volume. I'm gonna try and get down to around 125ish so it shouldn't be too bad if I follow the diet and the cardio plan I have worked out.

Hope y'all are doing well. I bench tonight so i'll try and update again tonight lol (finger's crossed).

[BendtheBar]

Crazy strong deadlifts. Congrats.

[Hunterace]

Originally Posted by Caitlyn.Trout

Yesterday I did some major deadlifting... like a pr for 8x3 so I was thrilled. About this time in my last meet cycle (11 weeks out) I was still doing maybe 235 for 8x3 so this was awesome for me! On the whole carb backloading thing, I completely let that go for the last week because I was too lazy to cook stuff where school started back again but today I decided to give it another try and I pre-cooked most of my meals for this week already yesterday. Wish me luck haha.

Anyway, here is what yesterday's workout looked like.


warm up
pull aparts - 100
band good mornings - 3x10
stretching with bands

work
1in deficit sumo DL's - 275 8x3 (looked good but at the end I was definitely getting run down as far as speed goes.)

4in deficit Conv DL's - 225 5x5

Front squats - 135 3x8

accessories
GHR - 5x10
lat pull downs - 3x20
Frankenstein walks on the belt squat - 3x 1 min duration


Also, to keep my weight down i've been doing some cardio in the mornings, like 30-40 min of walking on a treadmill at an incline and the stair climber. I'm in the 123 weight class and currently weigh 130 due to some muscle gain from all this volume. I'm gonna try and get down to around 125ish so it shouldn't be too bad if I follow the diet and the cardio plan I have worked out.

Hope y'all are doing well. I bench tonight so i'll try and update again tonight lol (finger's crossed).

Great workout Caitlyn! Strong deads!

[Caitlyn.Trout]

Bench went pretty well tonight, staying on track with the program. My bench is my weakest lift so I've really been sweating it lately trying to get it to go up up up lol . Its funny, usually your favorite lift is the one your best at, but I'm the opposite. I guess because it gives me a little more hype in that workout because I know I gotta get it moving soon. Anyway, here 'tis.

warm up
pull aparts - 100
band stretching

work
bench 120 8x3
2 board 120 5x5
close-grip 100 3x8

accessories

db rows - 3x15
db flies - 3x15
band push downs - 100 total

This morning I did 40 min of cardio plus some ab work also. Bench felt pretty good and strong so I'm hoping this continues.

[KD5NFW]

Looking good in here CT!! Stick to the program

[Mr.Silverback]

Some really good work CT, y'all getting it done down there at Berea Barbell!