My last meet was the 2018 IPL Tribute in San Antonio, TX. I was pretty beat up after that meet and took some time off.

I look forward to gracing the platform again at The Jenn in five weeks in Tampa, FL. This is the largest women's only event, in the Southeast. Promoted by World Record breaker Jen Rostinger, hosting several different events including Powerlifting, Strongman, and Crossfit.

This will be an event where I can see where my time off has landed me, numberwise. Training is going good. Strength is still not what it was at the Tribute so I noted my Meet PR's as well as what my current TM's are. I've been basing my percentages off of my meet PR's. On DE days, things are moving pretty good. On ME days, I'm falling short. This is frustrating, however, I've been around long enough to know that progress is never a straight line and it comes with hard work and TIME.  Things. I. Must. Earn.

I attribute a lot of my strength loss at this point to a lack of muscle density. My training up until 2017 was strictly hypertrophy focused. I got stronger to lift heavier weight so I could get bigger muscles. When my training switched solely to powerlifting focused. I went from muscle isolation to integration to increase power. This cost me a lot of size.  The result of this increased my rom and that created irritation to old injuries and caused a few new ones.

Now, I am doing my own Conjugate Method training programs and adding a lot of hypertrophy back in. The extra "padding" should help a lot. Besides the benefits of being larger on the platform, I prefer looking like a little monster anyway so let's BRING IT ON!

"THE JENN" TAMPA, FL JUNE 1&2

5 WEEKS OUT

CURRENT WEIGHT: 185lbs, 84kg (height: 5'2")

SQUAT: MEET PR: 424lbs, 192.3kg TRAINING PR: 405lbs, 183kg

BENCH: MEET PR: 275lbs, 124kg TRAINING PR: 240lbs, 108kg

DEADLIFT: MEET PR: 435lbs, 197kg TRAINING PR: 405, 183kg

MEET TOTAL: 1,134lbs, 514kg,

  • 4.28.19 SUN: TRAINING AT S5 COMPOUND
  • 4.29.19 MON: REST
  • 4.30.19 TUES: UPPER BODY DYNAMIC EFFORT
  • 05.01.19 WED: REST
  • 05.02.19 THUR: LOWER BODY DYNAMIC EFFORT
  • 05.03.19 FRI: REST
  • 05.04.19 SAT: UPPER BODY MAX EFFORT
  • 05.06.19 SUN: REST
4.28.19 SUN: TRAINING AT S5
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4.30.19 TUE: UPPER BODY DE
WARM UP & TISSUE PREP:
ROLL: SHOULDERS, SERRATUS, AND BACK
BAND UP AND OVERS AND PULL APARTS
ROPE TRICEP EXTENSIONS
WIDE GRIP SEATED CABLE "ANTI SHRUG'S" AND PULLS
SPEED BENCH: 
1x15xbar
1x6x40%
1x3x50%
10x3x65% 185lbs (should have lowered the weight when my speed slowed down)
TIMED: 45 to 60 seconds in between sets. If the speed tanks, stop, lower the weight and go no less than 50%. We want to exert 100% force INTO the bar. EXPLOSIVE CONCENTRIC. I dropped the ball here and went "meathead" instead of lowering the weight on my last couple of sets. That was a waste of time because that was not the focus of this exercise.

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FLOOR PRESS: 5X5X65% 185LBS                                                              CHEST SUPPORTED ROWS: 4x8x2 plates                                   STANDING ARNOLD PRESS: 4X8, plus drop set on the last set  WHEEL ROLLOUTS: 2x25STRETCH: LAT, CHEST, SHOULDERS, AND TRICEPS

05.02.19 THUR: LOWER BODY DE
TISSUE PREP/WARM-UP:
FOAM ROLL: LOW BACK, QUADS, IT BAND, AND HIPS
BANDED HYPER EXTENSIONS
SINGLE LEG CROSS BODY STIFF LEGS
SUPERSET: CALVES/TIBIALIS RAISES
LOW BOX SPEED SQUATS:
1x15xbar
1x8x40%
10x3x50% 225lbs
The goal of this is to fatigue the fast twitch muscle fibers. These fibers are responsible for explosive strength. We want them to become fatigued so they adapt and become more powerful. Also, the more fatigued, the more recruitment from other muscle fibers will become activated. 45 to 60-second rest between sets. No more!
YOLK BAR GOOD MORNINGS: 3x8xbar
DB BULGARIAN SPLIT SQUATS: 3x6x35's

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DB STIFF LEGS: 3x15x35's
REVERSE HYPER MACHINE: 75reps
BARBELL ROLL OUTS: 10 minutes x135lbs Different variations: kneeling touching my nose, from standing, side to side. I also rolled out my back in between sets.
This session felt really great. It was long. Took 2 hours to complete, without fuckin around. I paid for it BIG time the next day in soreness, so I had to take a recovery day.
05.04.19 SAT: UPPER BODY ME
TISSUE PREP/WARM UP:
BANDED EXERCISES/ROLL BACK AND SHOULDERS
MAXIMUM EFFORT: To exert as much possible effort, while still keeping form. Last rep shouldn't be pretty. Take some time between sets. 3 to 6 minutes.
Take time setting up each rep. Go to failure.
BENCH PRESS:
1x15x50%
1x3x60%
1x2x80%
3x1x87.5% 240lbs Went for 4 reps, but shit the bed on the last one.
JM PRESS: 4x8
ONE ARM BARBELL ROW: 4x8
HANGING TOE TOUCHES: 3x6
TRX: STRETCHES

 

 

 

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