“The Jenn”

Tampa, FL June 1&2
3 WEEKS OUT
Current weight: 185lbs (height: 5'2")
SQUAT MEET PR: 424 LBS GOAL: 405
BENCH MEET PR: 275 LBS GOAL: 245
DEADLIFT MEET PR: 435 LBS GOAL: 405
TOTAL: 1,134 GOAL: 1,055

  • 05.12.19 SUN: REST
  • 05.13.19 MON: UPPER BODY DYNAMIC
  • 05.14.19 TUE: REST
  • 05.15.19 WED: LOWER BODY DYNAMIC
  • 05.16.19 THUR: REST
  • 05.17.19 FRI: UPPER BODY MAX EFFORT
  • 05.18.19 SAT: REST
  • 05.20.19 MON: LOWER BODY MAX EFFORT

 

05.13.19 MON: UPPER BODY DYNAMIC

WARM UP:

WIDE GRIP STRAIGHT ARM PULL DOWNS

ROPE PULL DOWNS

SPEED FLOOR PRESS: 10x3x50%

INCLINE PRESS WITH SHOULDER SAVER: 4x6x50%

DB TATE PRESSES

CHEST SUPPORTED T BAR ROWS: 3x10x2 PLATES

HANGING TOE TOUCHES

BANDED WRISTS INCLINE PUSH UPS 2x25

 

 

05.15.19 WED: LOWER BODY DYNAMIC

TISSUE PREP/WARM UP:

ROLL: LOW BACK, QUADS, IT BANDS, HIPS

MACHINE ADDUCTORS AND ABDUCTOR: 75 reps each

SUPERSET: CALVES & TIBIALIS RAISES

REVERSE HYPER MACHINE: 75reps

SPEED LOW BOX FRONT SQUATS: 7X3X50%

SPEED DEADLIFTS: 7X3X50%

TOES ELEVATED STIFF LEG DL: 4X8

HANGING TOE TOUCHES: 3Xamrap

 

5.17.19 FRI: MAXIMUM EFFORT UPPER TISSUE PREP/WARM UP: ROLL: BACK, SHOULDERS, SERRATUS SEATED CABLE WIDE GRIP: “REVERSE SHRUG” AND PULLS PIN PRESS: This was my first time doing these and they felt like they were cemented to the pins. 2X3X50% 135lbs 1X3X60% 155lbs 1x3x70% 185lbs GOOD MORNINGS: 5X5 ROLLING DB TRICEP EXTENSIONS: 3X10 BARBELL ROLL OUTS: 3 sets, different variations

 

 

 

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ME UPPER: 1️⃣Per a suggestion from my lil sis @c.c_ingram I gave pin presses a try and here is documentation of this humbling experience lol Looks like I found at least one “sticking point” to work on. I love that I am still learning. I also am so incredibly grateful for the connections I’ve made in strength sports. The people who have helped me grow stronger will always reside in my heart. 2️⃣Good mornings. Weightless because I’m still working on my form and I actually feel these better without weight (the bodybuilder in me still looks for the pump during hypertrophy work) 3️⃣ Rolling triceps and 4️⃣ Barbell roll outs (you WILL feel this exercise. It’s like a corset of muscle is binding your midsection for the following 48 hours. See the details of this wo this week in my “The Jenn Prep” log on https://www.elitefts.com/training-logs/the-jenn-prep-3/ #elitefts #teamelitefts #thejenn2019 #conjugatemethod #girlswhopowerlift #strongher #lovestronger #anneville #strongertogether A post shared by Anne Sheehan (@ifbbproannesheehan) on

05.19.19 SUN: LOWER BODY MAX EFFORT  

This day got pushed back to Monday because of a schedule conflict. Ok transparency here. That’s not actually true. It was a weekend without my step sons. My husband and I got up and it was beautiful outside. We went to Mass and came home decided to have a wonderful, private day together that was needed by both of us and it was really amazing.

Monday happened to be a busy day. I knew I had to get my last heavy deadlift wo in and it didn’t go as well as I had hoped.

My numbers aren’t what they were or will be for this meet. But I was really hoping to at least be hitting 400 by now on deads and squats. As you can see, 405 just wasn’t’ happening in this session. I did give it a good 90 minutes before I finally gave up. That was honestly the only exercised I did that day.

I am my own coach now. I’ve done this successfully before in bodybuilding but powerlifting is very different. I did reach out to a fellow team mate and she talked me off of a cliff but I was still very upset. I stood before the bar questioning everything I have programmed over the last few months. Disappointed in myself as both an athlete and coach. I concluded that I only have myself to blame and my biggest issue right now is patience. I had taken time off to heal. Numbers are earned. I’m just not back there, yet. This session really pissed me off. For that, I am grateful. Humility goes a LONG way. I’m also very grateful to have a strong family that I can turn to for help.  As always, I look forward to passing it on.

I worked my way up to 405. Failed a handful of attempts. Then I backed down and walked away with 375 being my top single. I then backed down to 315 and did 4x3.

 

 

 

 

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This is from Monday evening. My last heavy deadlift session before #thejenn2019 next weekend. I’m so grateful to have a support system of people to help me work through the mental wear and tear training can have on me. Here are a bunch of videos from a very disappointing session. You can see me try and fail a few times before resign, back down the weight, try AGAIN only to fail AGAIN then finally back down to a weight I could punish myself with some reps after my failure. I did this for about 90 minutes. In the past I probably would have blamed someone else, not reach out to anyone for help and wash that all down with a HEAPING glass of booze n self pity. Monday, I did cry but I also reached out to my friend/sister/teammate @janisfinkelman and she talked me off a ledge. Then I spoke to another iron sister @c.c_ingram and reminded me to take the good out of my meet experience next weekend. The reality is I’m not as strong. I took time off to heal and I’m not back yet. It’s OK. I’m still strong. I can still try my best and the main reason I’m doing this meet is to support the Women’s Empowerment weekend. Thank both of you ladies so much for helping me to re focus! Looking forward to being on the platform with so many strong women next weekend!! #thefutureisfemale #elitefts #eliteftsuk #teamelitefts #strongher #anneville

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