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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: ripitupbaby on January 05, 2009, 01:51:45 PM
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The 2009 Powerlifting Season is set to begin, and I am PSYCHED to get back into the heavy lifting!! I haven't lifted heavy since USPF Nationals at the end of June 2008.
Going Sheiko this year! I'll keep track of my workouts and numbers here.
My goals for this season are:
1. Learn to use a squat suit
2. Total 900 or more if I compete, hopefully in the 132 weight class
3. Widen my upper back
4. Not get as fat as I did last year (it may be too late already! ;D)
I'm going to follow a SHEIKO training protocol, at least for the time being. It's a modified version of #29 essentially.
Some info about Sheiko and sample workouts:
http://www.elitefts.com/sheiko/default.asp
The volume looks INSANE. I will be amazed if I make it through these workouts in their entirety for the first couple of weeks.
I will lift four days per week. The start of my week (Day 1) will be on Wednesday. Ideally, I will lift on Day 1, 3, 5, and 6. This allows me to put two of my harder lifting days on Friday and Sunday when I have more time to train and a better chance of training with a partner. It gives me a little more flexibility for my work week too, in case I have to travel, etc. I've been training alone alot lately, which is quite challenging for powerlifting, so I want to plan on doing as much training as possible on the weekends.
I plan on doing cardio 3-4 times per week separate from the weight training. As part of my cardio workouts, I will also incorporate abs twice a week and plyo exercises at least once a week, twice if my legs can handle it.
The workouts are all based on estimated 1RMs for bench, deadlift, and squat. Every set is a prescribed percentage of the 1RM.
For starters (the first four weeks), I have estimated my 1RMs on the low end because I am still gaining my strength back, it's been several months since I have lifted heavy.
My beginning 1RMs will be:
BENCH 190
SQUAT 225
DEADLIFT 260
The numbers may seem low on my squat and deadlift, but the deadlift will go up quickly once I am back into the swing of things.
As for the squats, I don't fuck around on squats, I go ASS TO CALVES on every rep, no half-ass squats or anything that isn't well below parallel. I also use a relatively narrow stance...That's why the numbers may seem a little low to some of you out there. I will readjust the 1RMs in a month and continue to do so as I get stronger.
WEDNESDAY JAN 7 is the official "Week 1, Day 1"... I did a "practice workout" last Saturday to see how the volume feels. I didn't even do a full workout, and I can tell you that it's going to be very very challenging. I am still having trouble walking today. :-\
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So here's where I am with my three lifts:
BENCH PRESS. I haven't had my bench shirt on since June 2008 when I did USPF Nationals. Right after Nats, I sent the shirt out to get the seams reinforced and the sleeves tightened. I have a feeling that it's going to be a bitch to work with, especially at my current size. I'll start with it in a few weeks.
Last Saturday was the first day that I actually did a bench press since early October. While I was prepping for NPC Nationals, I was training alone and stuck to DBs and the Hammer Strength machines. Bench is my strongest lift by far, and it comes pretty naturally to me, so I don't think it'll take me too long to get back into the swing of things.
DEADLIFT. I haven't deadlifted since early September. Like NOT AT ALL. I hurt my back at USPF Nationals, and it took me a while to recover. I tried DLing once after the North Americans, but it didn't go well, and I didn't want to risk it before NPC Nationals. I am still having some lower back issues, so I have been reluctant to get back into it. I saw my chiro this past week, and I have done some light SLDLs, so I am ready to give it a go and see how it feels.
SQUAT. I took several weeks off from squatting around Nationals and a few weeks after, but I am starting to work through the initial pain of the squat workouts, and I am ready to hit it hard. I am really eager to break in a squat suit and see how much my numbers can improve.
Last year, my best lifts were:
Squat. 242 in competition (Raw); 245x2 in the gym (Raw)
Deadlift. 303 in competition (Raw)
Bench. 237 in competition (shirted), 245 in the gym (shirted)
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good stuff Lori, can't wait to see the logs.
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the volume IS crazy, but remember nothing is supposed to be near-maximal. so you shouldn't be struggling on many of the sets beyond "shit i'm tired and don't want to do this".
you'll make it through and then you'll be gunning for that four-digit total. :D
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the volume IS crazy, but remember nothing is supposed to be near-maximal. so you shouldn't be struggling on many of the sets beyond "shit i'm tired and don't want to do this".
you'll make it through and then you'll be gunning for that four-digit total. :D
Rip's a BRAVE woman taking on the old Sheiko program, crazy amounts of volume. :o
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Yeah, the volume looks totally crazy, should be interesting. And while it's true that you don't do any of the sets up near your max, I would imagine that the 4th or so set at 80% is gonna be a tough when you are trying to get through set #10 or something nutty like that! I looked at the numbers for tomorrow, and the squat sets are looking a bit daunting even though I know I can squat more than the amount prescribed in the workout! :-\
I took yesterday OFF and am going to just do some cardio and maybe a light ab workout tonight...still sore from Sat ::) and trying to get ready to start tomorrow.
I am like a kid waiting for Christmas... I haven't been this excited about training in a looooong time. It's awesome to look forward to going to the gym again!
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Will there be shirtless benching in this thread? ??? ;D
I have no doubt you will hit 900lbs TOTAL this year.
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Glad to have this thread. Good luck Lori.
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Will there be shirtless benching in this thread? ??? ;D
I have no doubt you will hit 900lbs TOTAL this year.
OF COURSE there will be shirtless training...and vids too. I'll probably keep my pants on when I squat though. ;)
Glad to have this thread. Good luck Lori.
Thanks cap. :)
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Yeah, the volume looks totally crazy, should be interesting. And while it's true that you don't do any of the sets up near your max, I would imagine that the 4th or so set at 80% is gonna be a tough when you are trying to get through set #10 or something nutty like that! I looked at the numbers for tomorrow, and the squat sets are looking a bit daunting even though I know I can squat more than the amount prescribed in the workout! :-\
ahahahaa, yes. dear god. the worst is when the workout goes (squat doubles) (bench) (squat sets of four). look at friday in week two (remember they have it REPSxSETS so 2x5 means 2 reps for five sets!!) for example. those first five doubles are brutal, but by the time you get to the four sets of four you just wanna take a nap.
the thing with sheiko though is it teaches you how to do each lift so consistently you can do it in your sleep. you'll feel so confident getting under 80% of your max it won't even phase you.
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ahahahaa, yes. dear god. the worst is when the workout goes (squat doubles) (bench) (squat sets of four). look at friday in week two (remember they have it REPSxSETS so 2x5 means 2 reps for five sets!!) for example. those first five doubles are brutal, but by the time you get to the four sets of four you just wanna take a nap.
the thing with sheiko though is it teaches you how to do each lift so consistently you can do it in your sleep. you'll feel so confident getting under 80% of your max it won't even phase you.
Today it starts... and that's pretty much how the first workout is gonna go according to the layout I am following. Yikes hahaha. Friday in week 3 has squat sets of 5/4/3/2 (bench) and then squat sets of 6. :o
It's almost like strength conditioning...alot of GPP, I should be in fantastic shape a few months into this!
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Good luck
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haha i can't wait to see THIS! ;D
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Wednesday, January 7 - Day 1, Week 1 :)
Trained with hubby tonight, which was awesome. He ended up not spotting me on any of the squats.
SQUATS
(50%) 115x5/1 set
(60%) 135x4/2 sets
(70%) 155x3/2 sets
(80%) 175x2/3 sets, 180x2/2 sets
BENCH PRESS
(50%) 95x5/1 set
(60%) 115x4/1 set
(70%) 135x3/2 sets
(80%) 155x3/6 sets
CHEST - Incline DB Flies
15 lbsx10/1 set
20 lbsx10/4 sets
SQUATS
(50%) 115x5/1 set
(60%) 135x5/1 set
(70%) 155x4/5 sets
Total volume 13,240
It wasn't that bad at all! I may change my mind about that over the next 48 hours. ;D
I'm feeling pretty good about my squatting, I was surprised to make it through those last 5 sets. I haven't been on the bench in a long time, though, and I feel very stiff and out of practice. I need to start stretching my back and legs alot!! I was kinda squirrelly. I need to work on my breathing too.
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im looking forward to checking out this thread on a daily basis lori! keep up the good work.
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sweet!!! sounds like your stoked rip good luck its cool you started a training journal now we can all watch your progress...keep it up.
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Looks like you're off to a great start.
Not much to add really, other than it's great to see Sheiko on this board.
It demands a lot but the rewards are huge if you follow through on it.
I wouldn't be surprised to see you be a pioneer of sorts on Sheiko here on Getbig.
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Thanks :)
I'm not crippled today...a little burnt through the hammies and inner thighs but not too bad. My traps and the back of my neck are probably the most sore from having the bar on there so much!
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So I changed my mind... I am sore as shit from Wednesday's workout! ;D
I must have still been buzzing from the workout or something yesterday morning when I said I felt pretty good... the DOMS set in about 1/2 way through the afternoon. Everything from my ribcage to my knees hurts! Just in time for a deadlift workout tonight! :P
Last night was some recovery - 45 minutes on the elliptical and a bunch of stretching. I was gonna do abs, but I can't believe how super sore my abs and obliques are from the squatting on Weds. so I skipped them last night.
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i think the elliptical and stretching will help out immensely. active recovery and all. i tended to be so shot i just laid around the next day. :P
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your lifting some killer poundages
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i think the elliptical and stretching will help out immensely. active recovery and all. i tended to be so shot i just laid around the next day. :P
Yep... should work out pretty good for me to get the cardio in on most of my off days, at least that's the plan.
Doesn't look like I'll need to do much additional ab work, given how CRAZY sore my abs and obliques are from squatting! :o
your lifting some killer poundages
Wait...I've only just begun. 8)
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are you doing those squats belted? if not, your core is gonna be CRAZY strong by the end. :o
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post some vids up rip...900 lbs 4 the big three that would be more than most guys get!at least GB guys ;D
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post some vids up rip...900 lbs 4 the big three that would be more than most guys get!at least GB guys ;D
LOL more than most guys who even work out for sure 8)
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are you doing those squats belted? if not, your core is gonna be CRAZY strong by the end. :o
No belt... I could use a little core strength! Couldn't we all! :D
From a bodybuidling perspective, part of me is slightly worried about that theory that powerlifting makes your midsection thicker (which I don't need)....but then the other part of me really doesn't give a shit. ;D
post some vids up rip...900 lbs 4 the big three that would be more than most guys get!at least GB guys ;D
There will definitely be vids... but I gotta get back into the swing of things and start lifting bigger weights first!
WEEK 1, DAY 3 - Friday January 9, 2009
This workout kicked my ass all over the gym. It took the better part of two hours, and I moved at a pace that is probably faster than I should be going. First time I have deadlifted since early September. I am fairly certain that I am going to be damaged tomorrow...hard to imagine that I'll be able to pull off another workout on Sunday!
DEADLIFTS
(50%) 130x4
(60%) 155x4
(70%) 180x3/2 sets
(80%) 205x3/5 sets
BENCH PRESS
(50%) 95x6
(60%) 115x5
(70%) 135x4/2 sets
(75%) 145x3/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(65%) 125x6
(60%) 115x8
(50%) 95x10
Good Lord... 14 sets of bench press... lol
INCINE DB FLIES
17.5 lbs x 10, 5 sets
DEADLIFT TO KNEES
(50%) 135x4
(60%) 155x4
(70%) 180x4/5 sets
First time I have ever done these, and they are hard! It's difficult to stop mid-pull and go back down.
GOOD MORNINGS (STANDING)
barx5
75x5
85x5
95x5/3 sets
This is actually the first time I have ever done these! :o
I have any idea how much weight to do them with... I think I can go a bit heavier next time, but I was totally out of gas by the end of this workout.
I need to get some sumo-style practice into this workout somewhere...
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yea you should slow your pace down some now that your going heavy.I know it can be hard to do after a bodybuilding type pace.
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IMO, Having a little tempo during the workout is not a bad idea, at least during lighter workouts.
Save the 5-10 min rests for the really big sets.
Will be interesting to see how the half DL's will improve your DL's.
Btw, I think you could change and do the half DL's, the rack DL's and the regular DL's with a sumo stance after 3-4 weeks.
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Wait...I've only just begun. 8)
your very strong for a female. never seen in person a girl lift as much as your saying you do.
but in my post i was just beign a dickhead. ;D
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your very strong for a female. never seen in person a girl lift as much as your saying you do.
but in my post i was just beign a dickhead. ;D
Rip is a machine no doubt about it.
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IMO, Having a little tempo during the workout is not a bad idea, at least during lighter workouts.
Save the 5-10 min rests for the really big sets.
Will be interesting to see how the half DL's will improve your DL's.
Btw, I think you could change and do the half DL's, the rack DL's and the regular DL's with a sumo stance after 3-4 weeks.
^^^
the key to sheiko is not to rest like you're doing ME sets. i rested maybe 90 seconds between sets and that was just so i could get my breath again. since you're doing more repetition work (in this case "repetition" means "doing the sets over and over"), you shouldn't have to sit and medidate before each set.
half pulls are AMAZING if you're weak off the floor like me. i need to start using them more. hell i might go sheiko again after i finally finish my bench journey.
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your very strong for a female. never seen in person a girl lift as much as your saying you do.
but in my post i was just beign a dickhead. ;D
Really? I have...there are lots of them out there. I'm just a little squirt.
The tempo's gonna have to stay up on these workouts, or else I might as well bring my pj's with me to the gym and just plan on camping out! I didn't get nearly as sore from the DL workout as I expected to... tight in the hammies and traps, but I think my lower back is coming around. Didn't do anything yesterday, I had to go buy a car, what a pain in the ass. Now I'm looking at a new foot of snow outside the window. ::)
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Looks like it's going to be alot of work, good luck.
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WEEK 1, DAY 5 - Sunday, January 11, 2009
Trained alone...tough workout... everything felt heavier than it seems like it should have. My chest felt fried. I went from not benching for three months to benching four times in 10 days. :o
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/5 sets
SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/3 sets; 165x3/3 sets. I had to drop the weight, I was struggling, and I didn't have a spotter.
BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 140x3/5 sets
I unracked and re-racked these by myself. Not ideal, but there was literally no one around to give me a hand. ::)
CHEST - Pec Deck Flies
I was gonna do push-ups but my right wrist didn't like the first set I tried.
Moderate weight, 5 sets, 10 reps
ABS
3 sets of hanging leg raises x 10
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boris sheiko...googled it... russian strength coach..
how and when did he come up with this routine and why did it become popular ?
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boris sheiko...googled it... russian strength coach..
how and when did he come up with this routine and why did it become popular ?
How about you start a thread about Sheiko on the Training board?
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boris sheiko...googled it... russian strength coach..
how and when did he come up with this routine and why did it become popular ?
How about you start a thread about Sheiko on the Training board?
Good idea! ;D
I don't think it's super popular in the US...more guys train westside or DC or something else. I have links to a couple artcles that compare the different approaches.
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Good idea! ;D
I don't think it's super popular in the US...more guys train westside or DC or something else. I have links to a couple artcles that compare the different approaches.
It won't be showing up in Men's Fitness anytime soon, most likely, but it seems like it has its own little underground following of sorts. It's probably not popular because it requires squatting and deadlifting repeatedly, so that axes out 90% of gymgoers right there.
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It won't be showing up in Men's Fitness anytime soon, most likely, but it seems like it has its own little underground following of sorts. It's probably not popular because it requires squatting and deadlifting repeatedly, so that axes out 90% of gymgoers right there.
And ALOT of bench pressing... shit loads of bench pressing! :D
WEEK 1, DAY 6 - Monday, January 12, 2009
DEADLIFTS ON BOX
First time I have ever done these, they are kind of fun! I used a 4-inch step from group exercise class...Not sure if I should increase the height or if four inches is OK? I'm pretty short so I went with it.
(50%) 130x3/2 sets
(60%) 155x2/4 sets
INCLINE DB PRESS
45x4
50x4
55x4/2 sets
60x4/2 sets
WEIGHTED DIPS
Ok so I am a little reluctant to do weighted dips, and my right wrist is a bit sore so I didn't want to do close grip BP.
SO I used the Hammer Strength plate-loaded seated dip machine. Is that lame?
55/sidex6
65/sidex6/4 sets
RACK DEADS
The bar was even with my knee caps.
(60%) 155x4
(70%) 180x4
(80%) 205x3/2 sets
(90%) 235x2/4 sets
SEATED GOOD MORNINGS
I have never done these before either. I wasn't too sure on the leg position. I basically sat on the end of a bench and bent forward while looking upward the whole time. I found it to be more comfortable with my legs apart, so that I could get down more, but I'm not sure if I was doing it right?
barx6
95x5/5 sets
I rode the bike for 20 mins afterwards. I forgot that I rode the bike for 20 mins after my workout last night too.
This was a good workout, it was easy to keep up a fast pace and it was the lowest volume of the week, which helped!
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WEEK 1, DAY 6 - Monday, January 12, 2009
DEADLIFTS ON BOX
First time I have ever done these, they are kind of fun! I used a 4-inch step from group exercise class...Not sure if I should increase the height or if four inches is OK? I'm pretty short so I went with it.
(50%) 130x3/2 sets
(60%) 155x2/4 sets
Anywhere between 2 and 4 inch is fine on these IMO. If and when you go to a sumo stance on these, definitely use no more than a 2 inch elevation.
INCLINE DB PRESS
45x4
50x4
55x4/2 sets
60x4/2 sets
WEIGHTED DIPS
Ok so I am a little reluctant to do weighted dips, and my right wrist is a bit sore so I didn't want to do close grip BP.
SO I used the Hammer Strength plate-loaded seated dip machine. Is that lame?
55/sidex6
65/sidex6/4 sets
Seems like a good choice.
RACK DEADS
The bar was even with my knee caps.
(60%) 155x4
(70%) 180x4
(80%) 205x3/2 sets
(90%) 235x2/4 sets
SEATED GOOD MORNINGS
I have never done these before either. I wasn't too sure on the leg position. I basically sat on the end of a bench and bent forward while looking upward the whole time. I found it to be more comfortable with my legs apart, so that I could get down more, but I'm not sure if I was doing it right?
barx6
95x5/5 sets
That's how you're supposed to do it.
I rode the bike for 20 mins afterwards. I forgot that I rode the bike for 20 mins after my workout last night too.
This was a good workout, it was easy to keep up a fast pace and it was the lowest volume of the week, which helped!
I would suggest you to get a post workout drink in before the bike run. Or skip the bike run altogether. Sheiko workouts aren't meant to be followed by cardio work IMO.
Also I would suggest try to get low impact cardio in on off days to speed up recovery though.
As for keeping the weight in check - as long as you eat good food and cook at home, avoid fast food, junk food, my guess is you will be fine.
JMO.
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I would suggest you to get a post workout drink in before the bike run. Or skip the bike run altogether. Sheiko workouts aren't meant to be followed by cardio work IMO.
Also I would suggest try to get low impact cardio in on off days to speed up recovery though.
As for keeping the weight in check - as long as you eat good food and cook at home, avoid fast food, junk food, my guess is you will be fine.
JMO.
Thanks Hedge! My diet has not been good... :-[ ... I really want to have a shot at the 132 weight class later this year, so I need to do better.
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And ALOT of bench pressing... shit loads of bench pressing! :D
One would think that would be an appealing factor to all of the Monday Night Bench League members...
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One would think that would be an appealing factor to all of the Monday Night Bench League members...
I doubt that most would be able to hang... 8)
Recovery today, 35 minutes on the elliptical (I have one at home) and lots of stretching in front of the tv. Week 1 is over! I feel much better at the end of the week than I did in the middle of the week. I'm a little sore, but I don't feel beat to death.
I'm adjusting my 1RM for bench downward a little... I think I went a little too stout with it considering the volume and the fact that I do some form of chest work on every training day. The last thing I want to do is overtrain my bench, and I am planning on starting work with the shirt within the next month.
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lol
you found religion yet? as in praying to god you don't have to do this routine anymore? lol good lord lori
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lol
you found religion yet? as in praying to god you don't have to do this routine anymore? lol good lord lori
LMFAO
She'll be fluent in Russian in a month. 8)
Davaj! Davaj Rip!
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lol
you found religion yet? as in praying to god you don't have to do this routine anymore? lol good lord lori
LMFAO
She'll be fluent in Russian in a month. 8)
Davaj! Davaj Rip!
hahaha!
Я нахожусь хорошо на моем пути. Я люблю этот материал. Большая музыка также!
Wickedtruth, Вы будете присоединяться ко мне? Вы думаете, что Вы могли не отставать от меня? Я не думаю так. ;D
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hahaha!
Я нахожусь хорошо на моем пути. Я люблю этот материал. Большая музыка также!
Wickedtruth, Вы будете присоединяться ко мне? Вы думаете, что Вы могли не отставать от меня? Я не думаю так. ;D
jesus lady.. get into the good shit? :o ??? ;D
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jesus lady.. get into the good shit? :o ??? ;D
You're right, I shouldn't say those things to you in public, even if it's in a different language :o ;)
WEEK 2, DAY 1 - Wednesday, January 14
I had a long day, got to the gym late, didn't eat properly, hardly drank any water all day, trained alone, and kind of hurried. It wasn't the greatest workout I've ever done but I got through it. I dropped the volume a little on my bench press (2 sets).
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 150x3/2 sets
(85%) 160x2/3 sets
Getting help was not easy tonight. I asked one kid for a hand, I told him I didn't need a spot, just help with unracking it, so he came over, unracked it for me, and walked away. ::)
SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/5 sets. These were tough! Last set wasn't pretty.
BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 140x4/4 sets
INCLINE DB FLIES
17.5lbs x 10/5 5 sets
Skipped abs tonight, I'll hit 'em before the end of the week.
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oh my god those are the longest workouts ever!
I am so excited for you...
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You're right, I shouldn't say those things to you in public, even if it's in a different language :o ;)
WEEK 2, DAY 1 - Wednesday, January 14
I had a long day, got to the gym late, didn't eat properly, hardly drank any water all day, trained alone, and kind of hurried. It wasn't the greatest workout I've ever done but I got through it. I dropped the volume a little on my bench press (2 sets).
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 150x3/2 sets
(85%) 160x2/3 sets
Getting help was not easy tonight. I asked one kid for a hand, I told him I didn't need a spot, just help with unracking it, so he came over, unracked it for me, and walked away. ::)
SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/5 sets. These were tough! Last set wasn't pretty.
BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 140x4/4 sets
INCLINE DB FLIES
17.5lbs x 10/5 5 sets
Skipped abs tonight, I'll hit 'em before the end of the week.
My guess is that 9 sets of squats works pretty well. 8)
Solid workout. Keep hanging in there.
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haha, just reading the log is giving me some PTSD-style flashbacks of crawling my way to the squat rack for my 14th set of the day. excellent work!
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My guess is that 9 sets of squats works pretty well. 8)
Solid workout. Keep hanging in there.
Thanks Hedge. I think my legs are growing!
haha, just reading the log is giving me some PTSD-style flashbacks of crawling my way to the squat rack for my 14th set of the day. excellent work!
LOL! That's the good shit right there. ;D
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WEEK 2, DAY 3 - Friday January 16, 2009
DEADLIFTS ON 4" BOX
warmup 95x5
(50%) 130x3
(60%) 155x3/2 sets
(65%) 170x2/4 sets
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(60%) 115x6
(50%) 95x10
INCINE DB FLIES
17.5 lbs x 10, 5 sets
I need to find something else to do for this exercise to mix it up a little.
DEADLIFT
(50%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(80%) 210x3/5 sets
GOOD MORNINGS (STANDING)
95x5
105x5
110x5/3 sets
I took yesterday off and felt good today, felt strong during this workout. Piece of cake. ;D
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time 4 a training vid Rip.
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time 4 a training vid Rip.
I'm squatting this weekend. :)
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WEEK 2, DAY 3 - Friday January 16, 2009
DEADLIFTS ON 4" BOX
warmup 95x5
(50%) 130x3
(60%) 155x3/2 sets
(65%) 170x2/4 sets
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(60%) 115x6
(50%) 95x10
INCINE DB FLIES
17.5 lbs x 10, 5 sets
I need to find something else to do for this exercise to mix it up a little.
DEADLIFT
(50%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(80%) 210x3/5 sets
GOOD MORNINGS (STANDING)
95x5
105x5
110x5/3 sets
I took yesterday off and felt good today, felt strong during this workout. Piece of cake. ;D
One of the hardest working mofo's here right now.
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WEEK 2, DAY 5 - Sunday, January 18, 2009
About 10 inches of snow today, I am totally sick of it! >:(
SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/5 sets
BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 145x3/5 sets
CHEST - CABLE FLIES
Five sets x 10 standing cable flies. I tried these out instead of incline db flies. I've never done so many fkn flies in my life!
SQUATS
(50%) 115x5
(60%) 135x5
(70%) 155x4/4 sets
Round 2 of squatting was tough!
ABS
4 sets of 10 hanging leg raises just to make sure I'm sore as hell tomorrow. ;D
I rode the bike for 15 mins at the end, just to work out some lactic acid. I didn't do anything yesterday again, but I think I'm benefiting from some rest. I DID order all of my new equipment yesterday, which is very exciting! I'm getting a Super Katana bench shirt and a Super Centurion squat suit, both from Titan. 8)
Decent workout. I found the squats at 80% to be pretty damn hard. I managed to film two sets of squats - my second set at 155 and my third set at 175. I'm suprised at how fast it looks like I take the weight down... it doesn't feel that fast when I'm doing it!
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you squat exactly like Tom Platz used to Lori, good stuff.
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AWESOME squats lori! keep up the hard work its inspirational!
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Looking awesome.
Especially the walkout is elite.
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Thanks guys. One thing's for sure... like Magoo said, you get a lot more confidence under the bar when you do 15 SETS OF SQUATS in one workout. :o
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You do get down fast! Looking great chicha-I have no idea how you are getting through those workouts, I am impressed!!!
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that is straight nasty, rip. absolute textbook squatting. looks like you take good advantage of your natural rebound, too. i'm taking notes.
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You do get down fast! Looking great chicha-I have no idea how you are getting through those workouts, I am impressed!!!
Keep it up on your end, I'm glad to see you here. :-*
that is straight nasty, rip. absolute textbook squatting. looks like you take good advantage of your natural rebound, too. i'm taking notes.
Thanks magoo. :)
From what I know about using a squat suit, I am kind of envisioning it being like a spring, and the more you load the spring (on the way down), the more spring you get (off the bottom and on the way up). I'm thinking that the speed and the rebound will translate well to suit squatting.
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WEEK 2, DAY 6 - Monday, January 19
OVERHEAD DB PRESS
warmup 25lbsx10
40x5
45x5
50x5/3 sets 8)
INCLINE DB PRESS
50x4
55x4
60x4/4 sets
CLOSE GRIP BENCH PRESS
I was with my husband today, so I took advantage and did these... hadn't done them in a long time, and I was a bit surprised at how easy they were.
105x5
125x5
135x5
140x5/2 sets
DEADLIFT TO KNEES
(50%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(75%) 195x2/5 sets
SEATED GOOD MORNINGS
barx5
95x5/5 sets
Very strange exercise.
I'm starting to feel pretty good about these workouts. I was originally planning to wait till the end of four weeks to increase my 1RMs, but I'm thinking about bumping up my deadlift 1RM to closer to what it was last season, and at least rounding up on my squats. With the exception of squats, I am feeling as strong as I was at my peak last season.
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Thanks magoo. :)
From what I know about using a squat suit, I am kind of envisioning it being like a spring, and the more you load the spring (on the way down), the more spring you get (off the bottom and on the way up). I'm thinking that the speed and the rebound will translate well to suit squatting.
for a poly suit, yeah. exact opposite for a canvas.
by the way, i basically copied your form today and holy lord-o. felt fantastic. :D
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for a poly suit, yeah. exact opposite for a canvas.
by the way, i basically copied your form today and holy lord-o. felt fantastic. :D
haha that's awesome. 8)
Recovery day today - 35 minutes on the elliptical. That's the end of Week 2. I'm liking this.
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haha that's awesome. 8)
Recovery day today - 35 minutes on the elliptical. That's the end of Week 2. I'm liking this.
another awesome week lori, keep up the good work
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WEEK 3, DAY 1 - Wednesday January 21
I decided not to adjust my 1RMs up for this week...I'm trying to be patient and get the most out of the training. I'm pretty sure I am getting stronger.
For this week, I am just going to round up instead of down on the squat and deadlift numbers (ex, if 70% is 158, I'll go 160 instead of 155).
I must have wrenched my back in my sleep - either that or it was the seated GMs - but it has been hurting all day. I definitely need an adjustment as soon as I can get there, which might not be very soon. :-\
SQUATS
(50%) 115x5
(60%) 135x4
(70%) 160x3/2 sets
(80%) 180x3/5 sets
I went to a different gym tonight, and the squat rack is too low on one setting, and too high on the next setting. ::)
I went with the higher setting, and it was a pain in the ass because I had to sort of shrug the weight off the pins. I was wasting too much energy on the walk out and setup, but the sets of 180 weren't too bad.
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/5 sets
I dropped one set out (5 instead of 6 at the end) because I am paranoid about overtraining my bench. I took a quick look at this Friday's workout, and I think I counted 20 sets of bench press - not kidding! :o
INCLINE DB FLIES
17.5 lbs x 10/5 sets
SQUATS
(50%) 115x5
(60%) 135x5
(70%) 160x5, 155x5/4 sets
Round 2 of squatting is always really really tough.
ABS
Hanging leg raises, 10/3 sets
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looks like you are kickin some but there young lady. keep it up.
good work, and i pray you back heals up and feels better....
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Thanks Bernie... :)
Yesterday (Thursday) was a recovery day. I skipped cardio because I had a look at today's workout and it's a bit daunting so I figured I would save my energy.
I ended up having a nice, long stretching session in front of the TV last night. I was a bit sore (still am) and tight through the hips and quads, so I stretched them alot.
My calves are also super sore from squatting... my CALVES... how weird is that?! I'm not even sure what it is exactly that hurts...it's in my calf area but I don't think it's my calf muscles. It's almost like knee pain but the pain is further down my legs. ???
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you ever sit back and realize how many guys on this site you're absolutely embarrassing with how much work you're putting into the gym? seriously, this is crazy.
and yeah, sometimes with sheiko you gotta play things by ear to avoid overdoing it.
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you ever sit back and realize how many guys on this site you're absolutely embarrassing with how much work you're putting into the gym? seriously, this is crazy.
and yeah, sometimes with sheiko you gotta play things by ear to avoid overdoing it.
;D
This evening's workout is actually frightening me. :-[
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;D
This evening's workout is actually frightening me. :-[
you do that workout at night? great googly moogly, do you sleep ok?
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WEEK 3, DAY 1 - Wednesday January 21
I decided not to adjust my 1RMs up for this week...I'm trying to be patient and get the most out of the training. I'm pretty sure I am getting stronger.
whoa. hold on. don't adjust your maxes week by week. that's not how the program works. only adjust downward if the weights are too heavy.
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whoa. hold on. don't adjust your maxes week by week. that's not how the program works. only adjust downward if the weights are too heavy.
Yeah... see the thing is, I started the program with LOW 1RMs for squat and deadlift because I was out of practice and had just come off the BB season (210 I think for raw squat and 260 for raw DL). Now that I'm into the swing of things, I was starting to get a little impatient and wanted to bump up the 1RMs to what they actually are (more like 250 for raw squat and 300 for raw DL). But I've decided to not to that now, and instead wait till I get to the end of the first four weeks, at which point I will take a light week to prevent overtraining, and THEN adjust my 1RMs up to what they really should be for weeks 6-9.
And YES, evening training... around 6-7 PM usually, except on weekends when I hit it in the afternoon. Helps me sleep like a baby since I am usually wrecked when I get home. ;D
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Yeah... see the thing is, I started the program with LOW 1RMs for squat and deadlift because I was out of practice and had just come off the BB season (210 I think for raw squat and 260 for raw DL). Now that I'm into the swing of things, I was starting to get a little impatient and wanted to bump up the 1RMs to what they actually are (more like 250 for raw squat and 300 for raw DL). But I've decided to not to that now, and instead wait till I get to the end of the first four weeks, at which point I will take a light week to prevent overtraining, and THEN adjust my 1RMs up to what they really should be for weeks 6-9.
that sounds better. it's way better to lowball your maxes than to overestimate them.
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that sounds better. it's way better to lowball your maxes than to overestimate them.
Yes... Patience... I need to have PATIENCE. ;D
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Yeah... see the thing is, I started the program with LOW 1RMs for squat and deadlift because I was out of practice and had just come off the BB season (210 I think for raw squat and 260 for raw DL). Now that I'm into the swing of things, I was starting to get a little impatient and wanted to bump up the 1RMs to what they actually are (more like 250 for raw squat and 300 for raw DL). But I've decided to not to that now, and instead wait till I get to the end of the first four weeks, at which point I will take a light week to prevent overtraining, and THEN adjust my 1RMs up to what they really should be for weeks 6-9.
And YES, evening training... around 6-7 PM usually, except on weekends when I hit it in the afternoon. Helps me sleep like a baby since I am usually wrecked when I get home. ;D
training that late always messed up my sleep when i was younger, early in the day is the only way for me these days.
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WEEK 3, DAY 3 - Friday, January 23
I think I'm gonna call this one the "you have got to be f*cking kidding me" workout. ;D
DEADLIFT
(50%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(80%) 210x3/5 sets
BENCH PRESS
(50%) 95x8
(55%) 105x7
(60%) 115x6
(65%) 125x5
(70%) 135x4
(75%) 145x3/2 sets
(80%) 155x2/2 sets
(85%) 165x1/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(65%) 125x6
(60%) 115x8
(55%) 105x10
(50%) 95x12
Yep, that's 20 sets of bench press.
CABLE FLIES
Seated Free Motion Flies, 35/40 lbs. x 10/5 sets
DEADLIFT TO KNEES
(50%) 130x4
(60%) 155x4
(70%) 185x4/5 sets
SEATED GOOD MORNINGS
95x5
105x5/4 sets
I could probably have gone heavier, but I was pretty tired!
10 minutes on the bike afterwards, and I had to get outta there because I was starving. Believe it or not, it wasn't bad at all. The poundages are starting to feel easier for me to do.
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that's the whole point, excellent work! remember, the idea is that you get better at moving the weights, not that you move more weight.
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I hit the gym real quick today and did 42 mins on the elliptical, low resistance, moderate intensity. And I stretched for about 10 minutes on that back stretching thing, I love that thing.
I got my shirt today! It's a Super Katana with angled sleeves, size 38. I THINK it's a good fit. It's very tight but not as painful on the arms as my F6 was last year. It is REALLY tight on my chest and completely crushes my boobs, which is pretty painful. And it makes my arms look like they are about 7 inches. ;D
I can see where I might actually want to have the arms tightened once it's broken in a little. I'm not sure... but it went on alot easier than the F6 did the first time. Maybe just cuz I'm more used to it now.
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I think it'll be a bitch to break in, but I think I'm gonna like it. ;D
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your ass looks great in that last pic lori :P
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popping to see how much ass you are kicking. hope you had a great week Lori. be well....
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your ass looks great in that last pic lori :P
Thanks for the feedback on the shirt! ::)
;D
popping to see how much ass you are kicking. hope you had a great week Lori. be well....
Thanks Bernie, you too! :)
WEEK 3, DAY 5 - Sunday, January 25
Trained with a girlfriend today...rare event! It was fun! She hung with the workout pretty well, but I think she'll be hurting tomorrow. ;D
We took a good number of training vids, so I will post a few later.
SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/3 sets
(85%) 190x2/3 sets
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/6 sets
Bench Press Eccentrics (Negatives)
I took advantage of having my friend with me and did negatives...I replaced the usual sets of DB flies with the two sets of negatives. They felt great! The weight didn't feel that heavy.
205x3 negative
210x3 negative
SQUATS
(50%) 115x6
(60%) 135x6
(65%) 145x6/4 sets
DIPS - Hammer Strength Seated Dip Machine
I don't exactly remember the weight.
6 sets, 6 reps each
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Couple sets of squats. I was happy with my sets of 190x2.
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Bench press sets 155x 3, and also negatives at 210x3
My arch looks pretty ridiculous. ;D
NEGS:
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hey Rip, what do you think of this for cardio for someone who fuccking hates the treadmill, bike and all that bullshit? and how would you incorporate it into a typical powerlifting/power bodybuilding routine?
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Bench press sets 155x 3, and also negatives at 210x3
My arch looks pretty ridiculous. ;D
NEGS:
I like how when Lori lifts we can ACTUALLY SEE THE PLATES AND THEY AREN'T COVERED BY "SHADOWS" like some lifters we know on this forum ;D
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nice work rip keep it up 8)
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niiiiccceee work :D
well done Rip !!
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Good work. I'm slightly embarassed that you're not that far off from my own 1RM's.
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Thanks guys!
Tough week this week...on the road travelling for work, coming home Weds night in the midst of a snow storm that looks like it's going to be BAD, and taking my husband in for shoulder surgery early Thursday morning. Gonna try to train this week, but my schedule may get screwed up by a day or two.
I forgot I had this clip too. I screwed up the walkout and set up on this one...it's amazing how much energy you can lose f*cking around with your foot placing. Another reason that Sheiko has been great - LOTS of practice on the set-up.
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Thanks guys!
Tough week this week...on the road travelling for work, coming home Weds night in the midst of a snow storm that looks like it's going to be BAD, and taking my husband in for shoulder surgery early Thursday morning. Gonna try to train this week, but my schedule may get screwed up by a day or two.
I forgot I had this clip too. I screwed up the walkout and set up on this one...it's amazing how much energy you can lose f*cking around with your foot placing. Another reason that Sheiko has been great - LOTS of practice on the set-up.
You like that belt rip? ive been thinking about getting one thats the same size all the way around...Ya when i screw up a walk out either in foot placement or just kinda stumble or slightly loose my balance I always feel like im half way through the set already before i even start.
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Thanks Bernie, you too! :)
you are welcome maam...and thank you
Trained with a girlfriend today...rare event! It was fun! She hung with the workout pretty well, but I think she'll be hurting tomorrow. ;D
hey, from the video she looks kinda cute.....hook a brotha up.... ;)
i should check in on her and make sure you didnt incapacitate her.... ;D
again, good work.....
i pray all works out for you this week, and you are able to get good solid workouts in when you can. i also pray all goes well with your husbands sugery on thursday, and then with his recovery. you guys will be in my prayers for sure.....
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ur a beast lori, lookin good!
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You like that belt rip? ive been thinking about getting one thats the same size all the way around...Ya when i screw up a walk out either in foot placement or just kinda stumble or slightly loose my balance I always feel like im half way through the set already before i even start.
I like that belt "OK"... It's a good belt, but it's awfully big for me. It's a Titan Competition Belt... I would get one with a lever if I could re-do it. I have a bench belt that is 2 inches thinner, which works better with my arch.
That was actually the first time this year I have used the belt. I only use it on my heaviest sets. I try to do as much training without it as possible. I have to admit though... it helped on those sets!
Bernie, I think she hung in there pretty good! 8)
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WEEK 3, DAY 6 - Monday January 26
I was on the road for work today, so I stopped at my friend's gym on the way out of town.
DEADLIFTS ON 4" BOX
(50%) 135x3
(60%) 155x3/2 sets
(65%) 170x3/3 sets
BENCH PRESS
(50%) 95x6
(60%) 115x6
(65%) 125x6/5 sets
The benches at the gym were slippery! My shoulders kept slipping on the bench and it was f*cking up my arch. >:(
TRICEPS ROPE PUSHDOWN
heavy rope pushdowns x5/6 sets
RACK DEADS
Just under the knee cap
(60%) 155x4
(70%) 185x4/2 sets
(80%) 210x4/2 sets
(85%) 225x4/4 sets
STANDING GOOD MORNINGS
95x5
105x5
115x5/3 sets
I also did a few sets of pinch grip training with two 10 pound plates in each hand, held for 30 seconds. Longest 30 seconds of my life LOL. I didn't do too well with the two 10s in each hand, so I went down to a 10 and a 5 in each hand. Did about 4 sets. Need to work on my grip strength!
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I like that belt "OK"... It's a good belt, but it's awfully big for me. It's a Titan Competition Belt... I would get one with a lever if I could re-do it. I have a bench belt that is 2 inches thinner, which works better with my arch.
That was actually the first time this year I have used the belt. I only use it on my heaviest sets. I try to do as much training without it as possible. I have to admit though... it helped on those sets!
Bernie, I think she hung in there pretty good! 8)
cool thanks for the input rip, i only use a belt on the heavier deads and squat sets but i have some rinky dink belt from academy thats real skinny in the front so i think im gonna invest.
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cool thanks for the input rip, i only use a belt on the heavier deads and squat sets but i have some rinky dink belt from academy thats real skinny in the front so i think im gonna invest.
Yeah, it's worth it. If you get one, you'll have it for years and years and years. I do recommend the lever though, the buckle is a pain in the ass, esp when the belt is new.
Today was the final day of Week 3. I did 35 minutes on the elliptical. I FKN LOVE this training program, I feel awesome. I feel much more fit than I did at this weight last off-season. I don't even know what I weigh but it's alot, and I still have plenty of room in my fat pants. ;D
I'm going to be patient, as hard as it is for me, and I am going to leave my numbers alone for week 4. Then I will take a light week and adjust everything for the next 4 weeks.
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WEEK 4, DAY 2 - Thursday, January 29
Have you ever had one of those days where nothing seems to go your way? I've had three in a row! >:(
I was a day late on this workout. Got up this morning and took my husband in for shoulder surgery (which is a good thing) and I hit the gym while he was under the knife. I didn't go to my gym, just went to the one near the hospital and I didn't like it at all.
SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/7 sets
I struggled with those sets of 175. Had to set up facing the mirror (no choice), and there was chalk all over the floor (slippery) and an uneven spot under my right foot.
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/2 sets
(85%) 165x2/3 sets
(80%) 155x3/2 sets
DIPS
I've been reluctant to do these but I decided to give them a go.
6 reps weight-assisted dips (very light assist)/5 sets
6 reps unassisted dips
STANDING CABLE FLIES
10 reps, 5 sets
I rushed through the dips and flies because I had to get back to the hospital to pick up my husband. They were almost done like giant sets. No time for abs, I'll try to do them and stretch tonight.
My husband's shoulder should be OK, but they found a labrum tear when they went in, so it'll probably be 6 weeks before he's really back in action and able to help me with my training and the equipment.
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Very nice workout.
Getting those less-than-perfect workouts in without an injury or a bunch of failed lifts are IMO key to success.
Nicely done.
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Give Tony a big hug from me...hope his recovery isn't too bad, you need him back!
Also it will be nice for him if his shoulder could actually work properly :(
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Very nice workout.
Getting those less-than-perfect workouts in without an injury or a bunch of failed lifts are IMO key to success.
Nicely done.
Thanks. That's a really good way to look at it.
Give Tony a big hug from me...hope his recovery isn't too bad, you need him back!
Also it will be nice for him if his shoulder could actually work properly :(
He said thanks and :-*
Getting him healed up is definitely the priority.
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WEEK 4, DAY 3 - Friday, January 30
DEADLIFTS ON 4" BOX
(55%) 135x3
(60%) 155x3/2 sets
(70%) 185x2/4 sets
BENCH PRESS
(50%) 95x5
(60%) 115x5
(70%) 135x5/2 sets
(75%) 145x4/5 sets
INCLINE DB FLIES
17.5 lbs x 10/2 sets
20 lbs x 10/3 sets
DEADLIFTS
(55%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(80%) 210x3/3 sets
(85%) 225x2/3 sets
GOOD MORNINGS (STANDING)
105x5
115x5/3 sets
125x5
It's been a long fkn week. I'm glad it's over!
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i still can't believe you're doing thise routine.. :P ;D
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i still can't believe you're doing thise routine.. :P ;D
I'm not just doing it... I'm pwning it. ;D
WEEK 4, DAY 5 - Sunday, Feb 1
SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 180x3/3 sets
(85%) 190x2/3 sets (belted)
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/6 sets
DIPS
light assist, 6 reps
no assist, 6 reps/4 sets
I can pretty much do these now without any problem, but I'm not up for adding weight yet. They burn the fronts of my shoulders right under my collar bones.
STANDING CABLE FLIES
10 reps, 5 sets
SQUATS
(55%) 125x4
(65%) 145x3
(75%) 165x3/5 sets
Holy shit, these were hard. Round 2 of squatting is always really hard.
ABS
Hanging leg raises, 10 reps, 3 sets
10 mins on the bike while I ate a protein bar... I was starving!
Really tough workout, but none of the sets were what I would consider to be bad. I feel alot stronger squatting than I did 4 weeks ago. This program has alot of lower back work!
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you're gonna be a 128 pound piece of iron when you're done with this thing, Rip. :o
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rip is a powerful woman that probably makes pretty good chocolate chip cookies
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you're gonna be a 128 pound piece of iron when you're done with this thing, Rip. :o
128?? hmmmm, that would be tough!
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Got hung up tonight and was too tired and hungry to train, so I did 40 minutes on the elliptical at home instead. Tomorrow's the last day of Week 4, so I'll hit it tomorrow, and then Week 5 will be a light week to prevent overtraining and make sure that I go into Week 6 ready to kick ass.
As for my weight... no comment... :-\... but (1) I've been fatter and (2) I do intend on competing in the 132 weight class at some point this year.
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WEEK 4, DAY 7 - Tuesday, Feb 3
DEADLIFT TO KNEES
(50%) 135x4/2 sets (1 conventional, 1 sumo)
(60%) 155x4
(70%) 185x3/2 sets (1 conventional, 1 sumo)
(80%) 210x2/4 sets (last set sumo)
I practiced the setup for both conventional and sumo pulling alot, the whole diving down to the bar thing, getting speed off the bottom.
OVERHEAD DB PRESSES
45x5
50x5
55x5/3 sets
INCLINE DB PRESSES
55x4
60x4/5 sets
No spotters on any of the shoulder or incline presses...those were hard!
RACK DEADLIFTS - 1" below knee
(60%) 155x4
(70%) 185x4
(80%) 210x3/2 sets
(90%) 235x3/4 sets
SEATED GOOD MORNINGS
95x5
105x5
115x5/3 sets
That's the end of Week 4. Week 5 is a light week. As eager as I am to start going heavier, I feel awesome after the first four weeks and definitely like I am building strength. I don't have a specific reason to go all out right now, so I am trying to be disciplined and get the most out of this training period.
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Looks like you are truckin right along. Nice work!
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Four extremely hard weeks.
Brutal work and I'm impressed you pulled through with it.
Will be interesting to see what will happen the next few weeks with your strength levels.
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Looks like you are truckin right along. Nice work!
Four extremely hard weeks.
Brutal work and I'm impressed you pulled through with it.
Will be interesting to see what will happen the next few weeks with your strength levels.
Thanks...Yes, the next four weeks should be pretty sweet. 8)
35 minutes on the elliptical today! I'm actually a bit sore from yesterday's workout.
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>:( >:( >:(
stop that!
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>:( >:( >:(
stop that!
:P :-* ;D
WEEK 5 (LIGHT), DAY 2 - Thursday, Feb 5
Light week, so I am planning on training 3 days and doing cardio and other stuff on as many of the rest of the days as possible. I am using Sheiko #37 Week 2 as a starting point and cutting down the volume significantly.
SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3
(80%) 175x2
BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
FLAT DB FLIES
20 lbs x 10/2 sets
CLOSE GRIP BENCH PRESS
Instead of pushups
115x8
125x8
These were easy.
SQUATS
(55%) 125x3
(65%) 145x3/2 sets
GOOD MORNINGS STANDING
115x5
125x5
ABS
Hanging leg raises x 10/3 sets
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looking good rip when do you start going heavy again? im looking forward to seeing your workout progress.
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looking good rip when do you start going heavy again? im looking forward to seeing your workout progress.
Well Sheiko training isn't really about going heavy, it maxes you out at like 80% or so. I'm probably going to do another 4 weeks of Sheiko, but I will increase my 1RMs so that all my numbers will go up from the last four weeks. I won't really start going heavy until I start working with the equipment, and I don't know exactly when that'll be yet.
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Well Sheiko training isn't really about going heavy, it maxes you out at like 80% or so. I'm probably going to do another 4 weeks of Sheiko, but I will increase my 1RMs so that all my numbers will go up from the last four weeks. I won't really start going heavy until I start working with the equipment, and I don't know exactly when that'll be yet.
Cool ive never even heard of this type of training but it really seems like it could add some good weight and really help perfect your form. Im stoked to see where your numbers go when you start lifting heavy again.
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Cool ive never even heard of this type of training but it really seems like it could add some good weight and really help perfect your form. Im stoked to see where your numbers go when you start lifting heavy again.
Me too! ;D
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CLOSE GRIP BENCH PRESS
Instead of pushups
115x8
125x8
These were easy.
I think light close grips are a very good substitute for pushups, especially with the shirt coming later.
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I think light close grips are a very good substitute for pushups, especially with the shirt coming later.
Pushups seem to bother my right wrist, which I have had trouble with in the past. In thinking more about it, I should probably be doing the close grips with at least my body weight to really substitute them for pushups, although I suppose it doesn't really matter much for this week.
Today was a cardio day.
-16 minutes on Concept 2 Rowing Machine (Hi/Lo intervals)...I love this machine!! I want one.
-20 minutes on Bike (Hi/Lo intervals)
-10 minutes walking on the treadmill
-And some stretching. I fkn love to stretch!
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Pushups seem to bother my right wrist, which I have had trouble with in the past. In thinking more about it, I should probably be doing the close grips with at least my body weight to really substitute them for pushups,
Perhaps it should be around 50-60 % of your bodyweight, since your feet are in the ground when you do the pushups as well
edit:
here's a link for ya - http://wiki.answers.com/Q/What_percentage_of_body_weight_is_lifted_during_a_pushup
8)
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I fkn love to stretch!
rip is a powerful woman that turns into a "monkey woman" when the lights go out !
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rip is a powerful woman that turns into a "monkey woman" when the lights go out !
maybe Rip likes the Kama Sutra, Geo.
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I could tell from that last vid of her squatting, that she's a little firecracker between the old sheets !
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Perhaps it should be around 50-60 % of your bodyweight, since your feet are in the ground when you do the pushups as well
edit:
here's a link for ya - http://wiki.answers.com/Q/What_percentage_of_body_weight_is_lifted_during_a_pushup
8)
haha on the way home tonight, I was like "hmmm I don't use all my bw for pushups, I wonder how much I do use."
Even at 70%, that's really light, like 100 pounds.
Edit: I tried answer #2 and it came out right at 100 pounds. 8)
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WEEK 5, DAY 4 (LIGHT)
Plyos today... Box jumps ;D
I set it up in the cardio room using steps (pic below). I had never done these before so I didn't go too high. I did a few practice runs to get the distance right, and then did 20 sets up and back. Took 10 minutes to do the 20 sets and it was hard! I got the hang of it pretty good with the arms and the breathing by the end.
I also did 40 minutes on the recumbant bike.
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I could tell from that last vid of her squatting, that she's a little firecracker between the old sheets !
it looks as if she could do bodyweight squats for quite some time... say.... 90 minutes or so ? :D
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WEEK 5, DAY 5 (LIGHT) - Sunday Feb 8
DEADLIFTS TO KNEES (SUMO)
(50%) 135x4/2 sets
(70%) 185x4/2 sets
BENCH PRESS
(50%) 95x5
(70%) 135x4/2 sets
STANDING CABLE FLIES
10 reps/2 sets
DEADLIFT (SUMO)
(50%) 135x4
(70%) 185x3/2 sets
(75%) 195x3
SQUAT SCISSORS
I assume these are squats in a lunge position, sort of like a one-legged squat. I was half-inclined to use the Smith machine, but I thought better of it.
95x5
115x5
ABS
Hanging leg raises, 10 reps/3 sets
And 15 minutes on the bike.
Tomorrow's a crazy work day, so nothing will get done. And I'm inclined to just do cardio Tuesday and rest up for starting up again Weds. That means only two lifting days this week, but I'm not too worried about that.
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That means only two lifting days this week, but I'm not too worried about that.
The plyo workout can be pretty taxing so cutting down the lifting volume is probably the wise thing to do.
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The plyo workout can be pretty taxing so cutting down the lifting volume is probably the wise thing to do.
Yep, I'm pooped and training picks up tomorrow anyway.
Today - 40 mins on the elliptical low intensity, and alot of stretching.
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glad to see i'm not the only one doing plyos.. :-*
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WEEK 6, DAY 1 - Wednesday Feb 11
I'm back on another four-week round of sheiko workouts. I increased my 1RMs for this round:
SQUAT - 240 (up from 225)
BENCH - 200 (up from 185/190)
DEADLIFT - 280 (up from 260) and I am switching to Sumo, which I seem to be weaker and more uncertain with right now. I know I have the strength but I need alot of practice.
SQUATS
(50%) 120x5
(60%) 145x4/2 sets
(70%) 170x3/2 sets
(80%) 195x2/5 sets (with belt)
These felt pretty good. I want to film a couple sets this weekend and make sure I'm not leaning forward too much, then I'll bring my 1RM up to 250 for the rest of this round so that 80% is 200.
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets
I was amazed at how easy this felt.
CHEST - Incline DB Flies
17.5 lbsx10
20 lbsx10/4 sets
SQUATS
(50%) 120x5
(60%) 145x5
(70%) 170x4/5 sets
BRUTAL. It's hard to understand how hard Round 2 of squatting is until you give it a go yourself.
ABS
Hanging leg raises, 10x3
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WEEK 6, DAY 3 - Friday February 13, 2009
SUMO DEADLIFTS
(50%) 140
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x3/5 sets
BENCH PRESS
(50%) 100x6
(60%) 120x5
(70%) 140x4/2 sets
(75%) 150x3/2 sets
(80%) 160x2/2 sets
(75%) 150x3/2 sets
(70%) 140x4
(65%) 130x6
(60%) 120x8
(50%) 100x10
STANDING CABLE FLIES
10 reps, 5 sets
SUMO DEADLIFT TO KNEES
(50%) 140x4
(60%) 170x4
(70%) 195x4/5 sets
GOOD MORNINGS (STANDING)
115x5
125x5/4 sets
This was a really hard workout. I am sore as shit from Wednesday's squat workout, and pulling sumo on this one just totally fried my inner thighs. I am still trying to figure out sumo, so it was a bit of a struggle!
Here are a couple of my bench sets - 160x2, I can't believe how easy these are. I have a couple deadlift vids, I may post them later. You can find them if you really want to look.
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your arch is so amazing and those were cake! Damn...
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Rip destroying the iron as usual.
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wow! effortless...and what an arch! GOOD LORD GIRL!
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I rode the bike for 45 minutes today and did a whole lotta stretching.
My husband and I saw this sign today, we thought it was pretty funny. ;D
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I rode the bike for 45 minutes today and did a whole lotta stretching.
My husband and I saw this sign today, we thought it was pretty funny. ;D
hahahahhaaaaaaa, what the hell is that? ;D
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WEEK 1, DAY 5 - Sunday, January 11, 2009
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets
SQUAT
(50%) 120x5
(60%) 1454x4
(70%) 170x3/2 sets
(80%) 195x3/6 sets
These were just brutal. Although I am quite a bit stronger than I was a month ago, my inner thighs are fried from sumo deads a couple of days ago, and these squats were really really tough.
BENCH PRESS
(55%) 110x5
(65%) 130x4
(75%) 150x3/5 sets
INCLINE DB FLIES
17.5 lbs x10/5 sets
I used two mismatching weights for the first two sets hahaha ::)
Here are a couple sets of the squats, 195x3. I think my form looks pretty decent in them, but I am still not sure if I want to increase my 1RM to take these up to 200 next week. Everything hurts right now!
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for some reason all of your clips are coming up as "video is unavailable" lately. :-\
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for some reason all of your clips are coming up as "video is unavailable" lately. :-\
Working fine here.
Your squat is looking really good, Lori! Cant wait to see what you can hit in a suit.
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Thanks... I think the vids are working. They seem to be ok from my end too.
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squats look textbook.. DAMN LORI! haha vids are SICK!
... stupid sheiko routine! >:(
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squats look textbook.. DAMN LORI! haha vids are SICK!
... stupid sheiko routine! >:(
When are you going to start Sheiko? ;D
WEEK 6, DAY 6 - Monday, February 16, 2009
SUMO DEADLIFTS ON BOX
(50%) 140x3/2 sets
(60%) 170x2/4 sets
INCLINE DB PRESS
45x8
55x5
60x4/4 sets
DIPS
Unassisted - 6 reps/5 sets
SUMO RACK DEADS
(60%) 170x4
(70%) 195x4
(80%) 225x3/2 sets
(90%) 250x2/4 sets
SEATED GOOD MORNINGS
115x5/2 sets
120x5/3 sets
The sumo DLs are absolutely torturous...On the box and rack deads were both very tough for me in a sumo stance. I really struggled with the rack deads. :-\
My legs and inner thighs are totally burnt to a crisp. When I was doing the seated good mornings, I was having a hard time getting up from the bench. I rode the bike for 10 mins to cool down.
Brutal week! The slight increase in my 1RM made a huge impact on the total volume. And switching to sumo has been rough. I was thinking of increasing my 1RM for squats, but I think I'll wait another week.
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rip is a powerful woman that doesn't give shout outs...
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When are you going to start Sheiko? ;D
don't even think about suggesting that.. >:(
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rip is a powerful woman that doesn't give shout outs...
i honestly feel sorry for the iron when Rip walks into the gym because you know those plates and bars will be shown no mercy. :'(
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hahaha well today I destroyed the elliptical for 45 mins. ;D
That's the end of Week 6. It was a hard one.
I have a chance to work with my bench shirt on Friday night, and I think I'm gonna give it a go. I'll move my training days around.
I'm a little rusty with shirt work, but I'm gonna take a look back at what I did last year and put a workout together. It'll be interesting to see what kind of weight this shirt is going to take.
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WEEK 7, DAY 1 - Wednesday, February 18
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/2 sets
(85%) 170x2/3 sets
SQUAT
(50%) 120x5
(60%) 145x4
(70%) 170x3/2 sets
(80%) 195x3/5 sets (belted)
Holy cow. The sets of 195 were so hard. I was seeing stars after all of them. The last set was just not good at all - so I took the belt off and did one last set 170x3 b/c I didn't want to end it on such a bad note.
BENCH PRESS
(55%) 110x5
(65%) 130x4
(75%) 150x4/4 sets
STANDING CABLE FLIES
10x5
Skipped abs tonight, I'll hit 'em before the end of the week.
This was one of the toughest workouts for me so far...first time I actually had to fight the urge to bail out. I think I'll be leaving my 1RMs right where they are for a little while.
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WEEK 7, DAY 3 - Friday Feb 20
First workout in the new bench shirt!
I got the new shirt on tonight and gave it a whirl. I definitely made good progress, but not even close to touching the bar to my chest. I did all "air turns" and I would say that most of the lifts got down to a 3-board. The good news is that I handled all the weight pretty well and did the vast majority of the movement by myself.
95x5
135x4/2 sets
WITH SHIRT:
225x3 (these reps didn't move much, just setting the shirt a little)
225x3
255x3
265x3
245x3
3-Board - 275x3
I touched the 3board on all three reps and pressed the first two pretty easily (albeit not that far!)
CLOSE GRIP BENCH PRESS
115x7/3 sets
These were tough after the shirt work!
One thing I noticed is that the platform I was on tonight was very slippery. It was just wood and my feet were sliding around during my lifts, which was not good.
My arms are pretty beat up. The bruises are in different places than they were with the last shirt. This shirt has a long way to go breaking in, but I was pretty happy with this workout.
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Good stuff. How much carryover do you think you're getting out of the shirt?
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Good stuff. How much carryover do you think you're getting out of the shirt?
At this point, I doubt I'm getting very much, given the distance I was able to move the weight. It was really more of an attempt to stretch the chest plate out a little. The shirt is SO tight that I can hardly get myself set up properly in it right now, and it is moving around quite a bit when I set up and lift.
I'd say a good percentage of the lifts were to a 3-board, so it was mostly just the top part of the lift and the lockout. My triceps are terribly bruised all the way across to the fronts of my arms, way worse than I ever got in my last shirt. They hurt to touch. But my chest isn't bruised at all. It's got a long long way to go.
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WEEK 7, DAY 4 - Saturday, Feb 21
I had to modify this workout a little bit because I moved some heavy weight with the shirt last night. I cut the volume way back on the benching in this workout - dropped the 70% and 80% sets out.
DEADLIFTS ON 4" BOX
(50%) 140x3/2 sets
(60%) 170x3/2 sets
(65%) 185x2/4 stes
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/3 sets
(60%) 120x6
(50%) 100x8
INCLINE DB FLIES
17.5 lbs x 10/5 sets
DEADLIFTS
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 223x3/5 sets
I went back to conventional deads this week. These were alot tougher than they should have been. >:(
STANDING GOOD MORNINGS
125x5/2 sets
120x5
115x5/2 sets
Totally ran out of gas on these.
Finished up with three sets on the Hammer Strength gripper machine with one plate...lots of reps.
My ass is pretty kicked. I am not really enjoying deadlifting right now. ;D
I am one workout behind this week because of the shirt workout last night, and I don't think that I am going to make it up. I'm deciding between the squat or the DL workout for Monday... I am having quite a bit of pain in my hips and especially in the front of my left quad (up top), and my last round of squatting sucked. So I think I am going to do the DL workout and wait till next week to squat.
We're working a push/pull competition tomorrow, should be fun.
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WEEK 7, DAY 6 - Monday, February 23
OVERHEAD DB PRESS
warmup 25lbsx8
50x5
55x5/2 sets (too difficult without a spotter)
50x5/3 sets
INCLINE DB PRESS
55x4/2 sets
60x4/4 sets
DIPS
Unassisted, no extra weight
8x5
DEADLIFT TO KNEES
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(75%) 210x2/5 sets
SEATED GOOD MORNINGS
95x5
115x5/4 sets
I seem to have pulled something pretty good in the front of my left quad (up high). I think I did it in Week 6 with the sumo DLs. From looking at an anatomy chart, it's the top part of the rectus femoris, the biggest one. It's been bothering me for more than a week now, and it's not getting any better. Squatting is likely not going to happen tomorrow. >:(
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Get hubby to give it a good massage ;)
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maybe Rip don't like taking it easy in the gym.
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WEEK 8, DAY 1 - Wednesday February 35
Well, I don't like taking it easy lol. My leg was feeling slightly better, so I went ahead with the workout. It could probably have used some more down time but whatever.
SQUATS
(50%) 120x5
(60%) 145x4
(70%) 165x3 (instead of 170)/2 sets
(80%) 185x3 (instead of 195)/5 sets
Squats weren't very good. I think I was nervous about my left quad, so I was reluctant to go down quickly. I eased down in the squats and didn't get much of a rebound off the bottom. Coming up was tough at times and I caught myself bending forward. There were some squats that I wasn't sure I was going to be able to finish! >:(
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets
SEATED CABLE FLIES
10x5
SQUATS
(50%) 120x5
(60%) 145x5
(70%) 165x5/5 sets
ABS
Hanging leg raises, 10/3 sets
I'm sore all over this morning. It's been a very hard couple of weeks in the gym for me. I think my leg will be ok, although it still hurts, and I am pretty discouraged about my squatting. I feel like I am moving in the wrong direction with squats. I may get back in the bench shirt tomorrow night since that's about the only thing that seems to be headed in the right direction.
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Yesterday I did nothing. I am SOOOOOO sore from Wednesday's workout that it is mind-boggling.
I haven't been this sore since I started Sheiko. I am sore as if I have never squated before. And I even lowered some of my weights on Weds! The only thing I can think is that I slowed my squats down because I was nervous about my left quad, and slowing them down must have had an effect similar to doing a negative. Seriously, I am sore from my ribcage to my knees...like the kind of sore that actually makes you feel sick. I can barely walk at all today. My legs keep buckling under me, and I have to take the elevator at work because I can't go down stairs very well. :-[
I am going to get into the bench shirt tonight and try to make some progress, but I am afraid my lower body soreness is going to affect my bench a little.
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WEEK 8, DAY 3 - Friday Feb 27
Bench Shirt Workout
Second run with the new shirt
95x8
135x5
155x3
WITH SHIRT:
All air turns, the bar is not touching my chest yet, but I'd say I am half way there.
225x3
245x3
255x3
265x3
245x3
3-Board - 275x3
CLOSE GRIP BENCH PRESS
135x7/3 sets
Not bad!
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So if the bar doesnt touch then should you up the weight? Or do you just work on stretching it out a bit?
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So if the bar doesnt touch then should you up the weight? Or do you just work on stretching it out a bit?
Well I dont know... I am not sure I can handle much more than 275 right now, it's tough on the wrists. the weights I am doing are working pretty well in terms of stretching out the shirt and letting me kinda learn how it works. I think I might be able to handle 265 pretty well once I get the shirt broken in.
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Well I dont know... I am not sure I can handle much more than 275 right now, it's tough on the wrists. the weights I am doing are working pretty well in terms of stretching out the shirt and letting me kinda learn how it works. I think I might be able to handle 265 pretty well once I get the shirt broken in.
Makes sense to me. Forgive my ignorance, I have never used a bench shirt. There is a way of simulating a bench shirt by using bands that sounds intriguing though. Basically just putting a mini band from upper arm to upper arm across the chest. Ever try that?
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Makes sense to me. Forgive my ignorance, I have never used a bench shirt. There is a way of simulating a bench shirt by using bands that sounds intriguing though. Basically just putting a mini band from upper arm to upper arm across the chest. Ever try that?
No, but I can see how that might work. I'm sticking to the basics right now, keeping the exercises pretty simple and just trying to find the groove with the shirt by bringing it down as far as I can in the groove and then doing air turns. It's a pretty crazy shirt!
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No, but I can see how that might work. I'm sticking to the basics right now, keeping the exercises pretty simple and just trying to find the groove with the shirt by bringing it down as far as I can in the groove and then doing air turns. It's a pretty crazy shirt!
That IS crazy! You're kicking ass with Sheiko so you must be doing something right. ;D
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That IS crazy! You're kicking ass with Sheiko so you must be doing something right. ;D
Bench is going well, but the squat and deadlift are kicking MY ass!
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WEEK 8, DAY 5 - Sunday, March 1
DEADLIFT
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x3/5 sets
BENCH PRESS
(50%) 100x8
(55%) 110x7
(60%) 120x6
(70%) 140x4
(75%) 150x3
(80%) 160x2/2 sets
(85%) 170x1/2 sets with a pause
(80%) 160x2/2 sets
(75%) 150x3
(70%) 140x4
(60%) 120x8
(55%) 110x10
(50%) 100x12
Believe it or not, I cut the volume down a little since I benched heavy with the shirt a couple days ago.
STANDING CABLE FLIES
10x5
DEADLIFT TO KNEES
(50%) 140x4
(60%) 170x4
(70%) 195x4/5 sets
SEATED GOOD MORNINGS
115x5/5 sets
My legs are finally not sore from Wednesday, but I think my left quad is still fkd up.
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Yesterday I rode the bike for 30 minutes and stretched
WEEK 8, DAY 7 - Tuesday March 3
DEADLIFTS ON 4" BOX
(50%) 140x3
(60%) 170x3/2 sets
(65%) 185x3/3 sets
BENCH PRESS
(50%) 100x6
(60%) 120x6
(65%) 130x6/5 sets
TRICEPS ROPE PUSHDOWN
heavy rope pushdowns x6/5 sets
RACK DEADS
Just under the knee cap
(60%) 170x4
(70%) 195x4/2 sets
(80%) 225x4/2 sets
(85%) 240x4/4 sets
STANDING GOOD MORNINGS
115x5/2 sets
125x5/3 sets
I'm going into the final week of this round of sheiko training with a f*cked up left quad, and squatting isn't looking like a possibility. I've done 2 squat workouts in the last two weeks and they weren't very good. I am thankful that at least my bench continues to improve.
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I'm going into the final week of this round of sheiko training with a f*cked up left quad,
well if you would have given me a shout out this probably would'nt have happened !~
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well if you would have given me a shout out this probably would'nt have happened !~
Well if your lifting videos thread hadn't mysteriously "disappeared" then maybe you would have gotten your shout out! :P
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WEEK 9, DAY 2 - Thursday, March 5
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/2 sets
(85%) 170x2/3 sets
(80%) 160x3/2 sets
Bench training is easy! I think my raw 1RM is over 200 now.
DIPS
unassisted - 6x2
unassisted with 25 pound plate - 6x3
I'm getting better at these.
STANDING CABLE FLIES
10x5
ABS
Hanging leg raises 10x4
I skipped the 10 sets of squats at the beginning of this workout. My left leg is about a 6 out of 10 right now.
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WEEK 9, DAY 5 - Sunday, March 8
DEADLIFTS ON 6" BOX
(55%) 140x3
(60%) 170x3/2 sets
(70%) 195x2/4 sets
Box was prolly a little high.
BENCH PRESS
(50%) 100x5
(60%) 120x5
(70%) 140x5/2 sets
(75%) 150x4/5 sets
INCLINE DB FLIES
17.5 lbs x 10/3 sets
20 lbs x 10/2 sets
DEADLIFTS
(55%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x3/3 sets
(85%) 240x2/3 sets
GOOD MORNINGS (STANDING)
115x5/5 sets
Workout went ok, my leg really doesn't bother me too much when I deadlift. I didnt do anything for the last two days, and I have been icing it. Maybe it's a 7 out of 10 now. maybe. ::)
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WEEK 9, DAY 7 - Tuesday March 10
NO SQUATS
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets
DIPS
unassisted - 6x1
unassisted with 25 pound plate - 6x4
STANDING CABLE FLIES
10x5
ABS
Hanging leg raises 10x3
I think my leg is getting better??
I have one more DL workout tonight and then I am going into a light/recovery week and hopefully healing up my leg.
This round of sheiko wasn't quite as productive as the last round, mostly because of my leg. Also, I think that the little bit that I increased my 1RM for this round really kicked my ass. However, I think I made significant gains on the bench press. My raw bench feels stronger than ever right now and I think that it's only going to get better.
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WEEK 9, DAY 8 - Wednesday March 11
A day late on this workout!
DEADLIFT TO KNEES
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x2/4 sets
OVERHEAD DB PRESSES
25x10
50x5
55x5/4 sets
INCLINE DB PRESSES
55x4
60x4/4 sets
65x4 8)
RACK DEADLIFTS
(60%) 170x4
(70%) 195x4
(80%) 225x3/2 sets
(90%) 255x3/4 sets
SEATED GOOD MORNINGS
95x5
115x5/4 sets
I tweaked my back pretty good last night working the DBs... need to see the chiro ASAP, hopefully today.
Well that's IT for Sheiko training for now. I'm sure I will come back to it, but I am taking a light/recovery week this week and then changing things up a bit.
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I wonder if, since Sheiko is such crazy volume, it wouldn't be good for you to try a lower volume style program for a while. Maybe something like Wendler's 5/3/1 or something?
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I wonder if, since Sheiko is such crazy volume, it wouldn't be good for you to try a lower volume style program for a while. Maybe something like Wendler's 5/3/1 or something?
didn't know Wendler had a program, what does it entail?
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didn't know Wendler had a program, what does it entail?
http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=2795
It's in there as one of the training split variations, but apparently a shitload of guys are using it now so he's writing an entire program book on it that's going to be released in the next few weeks. Basically, here's how it's set up if I remember right:
-Based on core lifts of bench, squat, d/l, and military press
-set up on a 4 week wave:
Week 1: work up to 5 rep max using 3 percentages (I forget what they are, but based off 1RM)
Week 2: work up to 3RM using higher 1RM percentages
Week 3: 5RM, 3RM, 1RM
Week 4: deload with sets of 5 using less than a 5RM
Week 5: rinse and repeat using variations of core lifts (don't repeat the same lifts every cycle, kind of like Westside)
End with assistance work.
You can set it up to either give each core lift its own day, or I believe Wendler recommends doing DL and militaries on the same day to stay with a 3-day training week. Worth the money for the book, I would say. I would like to try it after a few more months of Westside. Pegg was using it when he was last posting here, and from his log over at EFS it looks like he still does it.
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Yeah, it's about that time. I got my eye on a PL meet May 30, so I'm doing my homework now and laying out a new game plan for the next 10 weeks. Time to reap the benefits of the sheiko training. Somethin' like that. 8)
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FRIDAY, MARCH 13 - BENCH SHIRT WORKOUT
95x10
135x5
155x3
Shirt on:
225x3
245x3
275x2
275x3
295x1
245x3 (this was WAY too light at this point because the shirt was pulled way down)
Too tired afterwards to do the close-grips. :-\
I got my squat suit finally and tried it on last night...LOL is all I can say at this point. It needs alot of alterations, I think.
SO here are a couple vids to show where I am at with this crazy bench shirt. I'm not getting the bar to touch yet, but it's coming along, and I think that the work I am doing with it is quite productive. I think I will be able to handle BIG weight in this shirt once it's fully broken in. Please excuse the grunting. ;D
225x3 was my first set, and this was just to get the shirt set. It wasn't pulled down yet, so I was actually able to get the bar pretty far down, but the shirt wasn't really doing much of anything:
This is my best set probably - 275x3. I had a problem with my foot positioning, and then the unrack - I couldnt get the weight where I wanted and almost didn't even do the set...wasted ALOT of energy at the beginning but moved the weight pretty good still.
Here's 295x1 - this was HEAVY.
By the time I finished this and went back to 245, I couldn't get the bar nearly as far down. I think that this is going to be a 275+ shirt once I master it. 8)
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:o WOW
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damn rips liftin more than alot of guys.strong girl you are :D
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damn rips liftin more than alot of guys.strong girl you are :D
;D
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excellent effort Lori, you're getting strong.
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awesome vids rip, youre doing damn good
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Thanks guys. Feeling pretty good about the shirt progress. I just have to be patient, and I think it will pay off. :)
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Sunday, March 15, 2009
Light/Recovery Week
SQUATS- to a bench
95x8
135x5
155x3
175x3/2 sets
It was weird to do these to a bench and not all the way down, but I'm just testing out my leg a little. My leg seems to only hurt when I squat. I think I'm just gonna have to suck it up and deal with it, and maybe the pain from my squat suit will mask whatever's going on there.
DEADLIFTS
(50%) 140x4
(60%) 170x4
(70%) 195x3
(80%) 225x3/2 sets
SLDLs
105x5/2 sets, slow with a stretch
GOOD MORNINGS
115x5
120x5/2 sets
HANGING LEG RAISES
10x4
I finished up with 4 sets on the Hammer Strength gripper with 55 pounds on it. Just did them until it hurt alot!
This workout was pretty quick and easy.
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do you think you will still do the lift in may? hope it works out for you!
looking solid on the benching!
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do you think you will still do the lift in may? hope it works out for you!
looking solid on the benching!
I hope so.... planning on competing May 30, which is 10 weeks from Saturday, so this weekend I will get it together and start a new program for prep. As long as the leg holds up enough to get a decent squat, I will do the meet because I want my Nationals qualification for 2010.
Still on a "light" week this week...
Last night was a cardio night.... 45 minutes on the bike and stretching. The leg doesn't hurt at all when I do cardio, which I guess is good. I'm going to do some speed work on the bench tonight and some squats to see how it feels.
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Wednesday, March 18, 2009
Light/Recovery Week
SQUATS
95x5
115x5
155x3/4 sets
I went ass to grass, I can't stand not squatting anymore. It felt ok. I feel a little weak on squats right now, and my left quad was tight tonight, but not too bad.
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3
(80%) 160x3/2 sets
TRICEPS
rope extensions 6x2
Short and sweet. Gonna DL tomorrow.
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Short and sweet is the best.
When I trained for power I kept it like that.
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Short and sweet - not for long! It's time to get serious about some contest prep training! 8)
Thursday, March 19, 2009
Light/Recovery Week
DEADLIFTS
(50%) 140x4
(60%) 170x4
(70%) 195x3
(80%) 225x3/3 sets
STANDING GOOD MORNINGS
115x5/2 sets
RACK DEADS
(60%) 170x4
(70%) 195x4
(80%) 225x3/2 sets
(90%) 255x2
ABS
Hanging Leg Raises x10/3 sets
Finished up with three sets on the Hammer Strength gripper (1 plate, reps till lots of pain) and 20 minutes on the bike. I'm embarassed to admit that my legs are pretty damn sore from that little bit of squatting I did a couple days ago!
I used kind of a sheiko layout for the light workouts - kind of - but that's about it with the sheiko for now. I'm going to do a bench shirt workout tonight, then get my shit together and start a new training program to prep for the meet I hope to do on May 30...10 weeks from now.
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Friday, March 20
Bench Shirt Workout
95x8
135x5
155x3
Shirted:
225x3
250x3
275x3 - help on the last one
300x1
300x1 - fail
275x2 - horrible
I played with big weight tonight and ran out of gas pretty fast.
The bar is not touching yet, and it seems to be getting harder, not easier!
I put the squat suit on last night too and played around. Marked it up for some initial alterations. I also had my knees wrapped for the first time in my life... WOW. :o
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damn Lori, that's all i can say. :o
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300x1 bench!?!?!? Incredible! ;D
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Admittedly not there yet, but definitely coming along. I'm glad I am starting to get more comfortable with the big weight. I'll get it one day. 8)
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damn it stop out lifting me!
good shit though! keep it up and the meet will be a breeze 8)
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SUNDAY MARCH 22
Starting a new program now, and I am hoping to get ready for a meet on May 30...10 weeks.
DEADLIFTS
135x5
185x5
223x5
(82.5%) 258x5/3 sets with belt
The heavy sets were really hard. I'm actually not used to doing that many reps with the heavier weight, so I struggled. I'd say these were right about my max for sets of 5, so I assume that's right on.
SLDL
(40%) 125x5/2 sets
WIDE GRIP PULLDOWNS
sloooooow on the negative, 5 reps/3 sets
I haven't done these in like three months. I bet I'll be super sore.
BENCH PRESS
95x5
115x5
(65%) 130x5/3 sets
These were actually pretty difficult after the deadlifting. My arms were hurting.
ABS
Hanging Leg Raises, 10 reps/4 sets
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258/5 is super at your size.
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258/5 is super at your size.
My back is still sore. ;D
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hey rip if you get in a powerlifting compition will you have someone video tape it?I've been to plenty mens competitions but never seen a female's comp.would like to check out the vid if you do.
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hey rip if you get in a powerlifting compition will you have someone video tape it?I've been to plenty mens competitions but never seen a female's comp.would like to check out the vid if you do.
I almost always try to film my own lifts at the meet, so I'll get those. I dont really film much of the rest of the meet though unless there is a really outstanding lift. Women usually compete at the same meet with the men and go towards the front when they order the competitors by opening weight.
Maybe you have been to competitions where there just aren't any women competing? I've been to a few of those myself!
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Have you figured out what sort of template you're following for your next comp yet?
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Have you figured out what sort of template you're following for your next comp yet?
Yes. ;D
I got something sketched out, we'll see how it goes. It's periodized, lower volume than sheiko, and I gotta work in the equipment training and still avoid over-training, which will be a challenge.
Wednesday, March 25
SQUATS
95x8
135x5
(70%) 165x5/3 sets
wider stance (60%) 145x5/2 sets
Back to squatting all the way down again. My left leg feels ok, although there is still a twinge of pain here and there. My squatting isn't spectacular right now though. I feel kinda weak. :-\
ABS
Hanging Leg Raises x10/3 sets
DEADLIFTS
95x8
145x5
(60%) 185x5/2 sets
Sumo practice - 155x5/2 sets
ABS
weighted crunches x 15/4 sets
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Friday, March 27
Bench Shirt Workout
95x8
135x5
155x3
Shirted
225x5
245x3
265x3
265x3
275x3
CLOSE GRIPS (RAW)
135x8/4 sets
Brutal. As far as the bench shirt goes, I'm still not touching.
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Sunday, March 29
SQUATS
95x8
135x5
(70%) 165x5/3 sets (belted)
(60%) 145x5/2 sets (wider stance)
LEG PRESS
1 plate/side x8
2 plates/side x8/3 sets
ABS
Hanging leg raises x 10/4 sets
DEADLIFT
135x5
155x5
(60%) 190x5/2 sets
I practically repeated the same workout as earlier this week, but I think that's ok. It wasn't super heavy and it was easier than it was the first time. I added the leg press for a little extra work. I am just getting my legs used to squatting again and still figuring out my new program. Gonna just do some speed squatting this week and try to get the squat suit on and do a real workout next weekend.
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Tuesday, March 31 (Week 1, Day 2)
BENCH PRESS
95x8
135x5/2 sets
(82.5%) 165x5/3 sets 8) I was pretty impressed with myself ;D
INCLINE DB FLIES
20lbsx8
(heavy) 25 lbsx5/2 sets
DB OVERHEAD PRESS
35lbsx5
40lbsx5/2 sets
SQUAT (SPEED)
95x5
115x5
(55%) 135x5/3 sets
I didn't time my squat workouts very good this week, but thankfully I'm not sore. No more squatting till some suit work this weekend.
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rip is a powerful woman who has something sketched out !
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Thursday, April 2
Cardio and abs for a change! 40 minutes on the elliptical and some ab work. Gonna lift tonight.
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rip is a powerful woman who has something sketched out !
Ooooooooooooooooooooooo :)
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hahaha I'll sketch somethin' out for you, alright! :o
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Man Rip great thread, you have been working hard I see!! Keep it up cant wait to see how the competition goes 8)
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Man Rip great thread, you have been working hard I see!! Keep it up cant wait to see how the competition goes 8)
Thanks Luv baby, great to see you here! :-*
FRIDAY APRIL 3
DEADLIFTS
135x5
163x5
193x5
223x5
(82.5%) 258x5/2 sets
243x5 - dropped it down for the last set because I was hitching it on that second set w/258! >:(
SLDL
(40%) 125x5/3 sets
WIDE GRIP PULLDOWNS
slow on the negative, 5 reps/3 sets
BENCH PRESS (PAUSED)
95x5
115x5
(65%) 130x5/3 sets
Finished off with three sets tricep extensions x 6, pretty heavy, for some extra tris.
I'm pissed because I didn't time my workouts right this week and I have to squat on Sunday... my back will be sore.
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Sunday, April 5
First squat suit workout!!
RAW SQUATS
barx15
95x5
135x5
155x5
185x3 (belt)
205x3 (belt)
SQUATS SUIT, WRAPS, BELT
245x2
245x3
275x2
315x1
VERY difficult to work with the suit.
NEGATIVES (RAW)
225x3/3 sets
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Sunday, April 5
First squat suit workout!!
RAW SQUATS
205x3 (belt)
pretty sure you're squattin more than the kid I'm working out with
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pretty sure you're squattin more than the kid I'm working out with
hahaha sweet. I was pretty happy with that set.
Squat suit work is tough. I had the straps taken up alot on each side, and the suit looks pretty ridiculous. ;D
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hahaha sweet. I was pretty happy with that set.
Squat suit work is tough. I had the straps taken up alot on each side, and the suit looks pretty ridiculous. ;D
;D
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rip is a powerful woman that squats in bicycle pants, and is sprouting a second set of arms growing out of her little traps
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looking pretty BA right there!
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rip is a powerful woman that squats in bicycle pants, and is sprouting a second set of arms growing out of her little traps
lmao ;D
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Tuesday, April 7 (Week 2, Day 3)
DEADLIFTS
95x8
133x5
153x5
(60%) 193x5/3 sets
SLDL
133x5
(50%) 158x5/2 sets
ABS
Hanging leg raises x 10/4 sets
RACK DEADS
Instead of Lat Pulldowns
(60%) 225x5/3 sets
BENCH (PAUSED)
95x5
115x5
(67.5%) 135x5/3 sets
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Thursday April 9 (Week 2 Day 1)
SQUATS
95x8
135x5
155x5
(80%) 185x5/3 sets (belted) - I dont care what anyone says, these were tough!
(60%) 145x5/2 sets
ABS
Hanging Leg Raises x 10/4 sets
Plus an additional two sets on the chair
DEADLIFTS
95x8
133x5
163x5
193x5/2 sets
I was tempted to do more, but I am benching with the shirt tonight and working with the suit Sunday, so I just left it.
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(80%) 185x5/3 sets (belted) - I dont care what anyone says, these were tough!
rip is a powerful woman that just doesn't care
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Friday, April 10
BENCH SHIRT WORKOUT (HEAVY!)
RAW
95x8
135x5
165x5
SHIRTED
225x5
255x3
275x2
295x1 fail fell out of the groove on the bottom
295x1 fail - ugly
305x2 negatives
305x3 negatives
RAW
225x3 negatives/2 sets (I did these because I wasn't happy with the shirted negs)
RAW CLOSEGRIP
135x8
135x7
135x6
This bench shirt is the source of frustration. I am starting to worry that I will not be able to get the bar to touch my chest in time for this meet. I'm TRYING to be patient, but it's pissing me off.
I'm also having alot of problems with my setup... I seem to be setting up crooked with my feet, sort of torqued to the left, and everyone is telling me that it's making my hips and shoulders un-square too. I fcuk around so much with the setup that I am exhausted by the time that I actually try to lift.
Here are a couple of vids. The sets of 255 and 275 were the best with the shirt... It's funny because when I am bringing the bar down, it seems like it has SOOOOOOO far still to go down, but in the vids, it looks alot closer than it feels. That last bit is IMPOSSIBLE though. 245-275 seems to be where I need to work this shirt, and that's what I am going to stick to next week.
My arms and shoulders are totally fried from this workout, btw.
165x5 RAW
255x3 SHIRTED
275x2 SHIRTED
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Just a question Rip
Are your struggling with agression?
The videos of your training for your last meet you where so hyped and you defnitly looked more agro and excited on them.
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Just a question Rip
Are your struggling with agression?
The videos of your training for your last meet you where so hyped and you defnitly looked more agro and excited on them.
LOL I dont know, I am pretty loud. It's a combination of aggression and pain. ;D
I tried to keep things a little calmer in those last vids because I was in a gym and I usually dont do my equipment workouts in a gym. In the back of my friends supplement store, we make a lot more noise hahaha. The good news is that we're actually moving ALL of the powerlifting equipment from the back of his store to my garage at the end of this month. So I will be able to train with the competition equipment at home. 8)
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Sunday, April 12, 2009
Squat Suit Workout (Light)
RAW SQUATS
95x8
135x5
165x5
205x2
SUITED SQUATS
245x2
265x2
275x2
315x2 (fell forward on the second one)
I didnt push it much at all this time, just tried to basically repeat close to last week's first attempt with the suit. My left leg is bothering me STILL, and I was sore pretty much all over from the bench workout on Friday (still am!).
I suppose this time was a little better. I was a little more controlled and the walkouts were better. 245 is clearly too light with the suit, even as a warmup - the lighter sets are actually the hardest. The pressure in my head and neck trying to get down with the weight is tremendous, and the pain from the knee wraps is pretty intense...definitely something you have to get used to.
I was having a really hard time breathing... I would take in a big breath, and the pressure from the suit would push it out of me on the way down. It feels like my head is going to explode! :o
Gonna try to go for it a little more with the suit this coming weekend.
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Love the vids Rip Baby!! Very cool and awesome work 8)
I saw the bar was bending there a bit Rip, atta girl!
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rip is a powerful woman that falls forward...
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Thanks Luv, Thanks Geo ;D
Tuesday April 14
DEADLIFT (MEDIUM)
133x8
163x5
193x5
(75%) 231x5
241x5/2 sets
WIDE GRIP PULLDOWNS - NEGS
3 sets x 5 - I had a spotter this time, and these were brutal.
BENCH PRESS
95x5
115x5
130x5/4 sets
INCLINE FLIES
17.5x5
20x5/2 set
OVERHEAD DB PRESS
40x5
50x5/2 sets
Tough one. I'm beat, and my elbows still hurt from last Friday's bench workout.
OH, 28 minutes on the elliptical this morning too. :o
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Still tearing it up i see!
Good work!
8)
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Still tearing it up i see!
Good work!
8)
Hey! Good to hear from you!! :)
Tryin' to tear it up... :P
I did 30 mins on the bike yesterday morning and this morning as well. I am determined to drop a little weight and get back into a light cardio routine. I'm doing light squats and DLs tonight, and then the equipment work will be this weekend. I got my suit re-altered, and I'm gonna get some DLs in this weekend in the suit too, just to see how it works.
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Thursday April 16
SQUATS (LIGHT 50-60%)
95x8
115x5
125x5/3 sets
DEADLIFTS (LIGHT 50-60%)
95x8
135x5
165x5/3 sets
ABS
Hanging leg raises x 10/3 sets
Weighted ab crunches x 15/3 sets
easy workout! The hell comes this weekend!
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Friday, April 17
BENCH SHIRT TRAINING (LIGHT)
95x8
135x5
155x5
BENCH PRESS (SHIRT)
225x3
225x3 - I FINALLY got the bar down to my chest (didn't pull the shirt at all)
245x3 - great set, all three touched and looked good
245x2 - both touched
245x3 - all touched
I spaced out on the rest of my workout because I was so psyched about getting the bar to touch hahahaa. I needed to do that.
Here's the last set of 245x3.
I might be lifting my ass a little on a couple of the reps, but I can fix that. I still have six weeks.
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Looking good rip those 3 at 245 looked real solid, you gonna have someone film your meet?
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Looking good rip those 3 at 245 looked real solid, you gonna have someone film your meet?
Thanks, I'm pretty happy cuz I think I got a lot more than 245 in me, and I just really need to know that I can touch so that I can really go for it in the next few weeks.
We usually set up a tripod at the meet, somewhere out of the way, so we'll definitely try to film it.
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;D
Good lifts Rory.
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rip is a powerful woman that was starting to get choked
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If only squatting was going as well as benching ::)
Sunday, April 19
Squat Suit Workout (Heavy)
RAW
95x8
135x5
165x3
185x3
SUITED
245x2
265x2
275x2
315x2
335 - I unracked it and walked it out twice, but I could not get enough air in me to squat it. ::)
None of the sets were great. 315 was probably the best, but not great.
RAW Negatives
225x3
235x3/2 sets
Front Squats
Light weight, 3 sets x 8
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Monday, April 20 - light day!
DEADLIFTS (50%)
95x8/2 sets
135x5
165x5/3 sets
BENCH (65%)
95x5
115x5
135x5/3 sets
ABS
Hanging Leg Raises x 10/4 sets
Big race this weekend (season opener, two days!), so I am moving some things around this week to get the training in. I am planning on doing a heavy DL workout Weds, getting the bench shirt on Thurs, and then taking the weekend off and squat suit next Monday.
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Wednesday, April 22, 2009
DEADLIFTS (Heavy)
111x8
133x5
163x5
199x5
(82.5%) 249x5
259x5/2 sets
SLDL
115x5
125x5/2 sets
ABS
Hanging leg raises x 10/3 sets
SUITED SUMO DEADLIFTS
221x3
271x3
291x2
291x3
First time I have tried deadlifting with the suit. It wasn't bad, but I forgot to use a belt. I rolled my shoulders with 291, so that needs some work.
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Here's the last raw set, 259x5. Much easier than last time I did 258/5. I think my grip is improving too.
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Here's the last raw set, 259x5. Much easier than last time I did 258/5. I think my grip is improving too.
looking good!
still crushing me, but i guess i can deal with it ;D
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Nice benching!!! Damn you are getting good at expanding up to the bar...I am super excited for you!
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Thanks!
Benching was a little tougher last night, I think because I was super sore through the back and traps from deadlifting.
Thursday, April 23
Bench shirt workout (Medium heavy)
RAW BENCH
95x8/2 sets
135x5
165x55
SHIRTED BENCH
225x3
245x2 (touched)
255x3
255x2
255x1 - this one touched with a looooooooong pause but i got it (not sure about my ass, my camera battery died)
275x2
CLOSE GRIP BOARD PRESSES (2 BOARD)
155x8/3 sets
I don't mean for my reps to be so inconsistent... I intend on doing 3 reps if possible on the shirted sets, but if the reps are going really slow and taking alot out of me, I stop before I know I am going to have a problem.
My left bicep is giving me trouble. >:(
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Here's the last raw set, 259x5. Much easier than last time I did 258/5. I think my grip is improving too.
Nice job. Looked very solid
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rip is a powerful woman who's left bicep is giving her trouble
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rip is a powerful woman who's left bicep is giving her trouble
I enjoy Geos cliffs notes. :)
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wow, never realized what a long way to pull Rip has, look at where that bar is. :o makes it more impressive IMO.
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rip is a powerful woman with alligator arms..
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LMAO Alligator arms make a great bench presser and a sucky deadlifter! ;D
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rip is a powerful woman with alligator arms..
LOL ;D
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LMAO Alligator arms make a great bench presser and a sucky deadlifter! ;D
I got them monkey arms, great puller but not pusher ;)
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Monday, April 27, 2009
Squat Suit Workout (Light/Med)
This workout was just about trying to get a hang of this squat suit and see if I can keep my balance, and also practicing my walkout, which is difficult with all of the equipment on. I didn't go heavy today, but I did pretty good with 275 and am at least more comfortable with that. Obviously I hope to be squatting alot more than that once i figure this suit out!
My leg is still bothering me quite a bit, so I kept it pretty light with raw squats too and didn't do much extra stuff. Gonna try to get some deep tissue massage soon, as much as I am dreading it.
RAW SQUATS
115x8
135x5
155x5
SUITED SQUATS
245x3
275x2
275x3
275x2
275x3
The sets of 2 were supposed to be sets of 3, but shit happens. ::)
Here is my final set of 275x3. Like I said, I am getting the hang of it. I still have 4 weeks to practice. It's really challenging, and I don't mean the weight. Breathing and balancing are the two biggest challenges for me. I didnt' have a back spotter last night either, for the first time, so that was interesting.
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Your form is looking very good Lori! Plenty of depth on those from that angle for sure.
Great job, once you get that spring effect working for you the weights will continue to pile on.
8)
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rip is a powerful woman that sounds like she's playing tennis
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Your form is looking very good Lori! Plenty of depth on those from that angle for sure.
Great job, once you get that spring effect working for you the weights will continue to pile on.
8)
Thanks OL! I'm pretty psyched at this point just to be able to do a decent squat in that suit!
rip is a powerful woman that sounds like she's playing tennis
I never thought about that before but you're right ;D
Tuesday, April 28, 2009
Pretty light day, which is fine b/c my head was killing me tonight and I felt like shit.
BENCH PRESS W/PAUSE
95x8
115x5
(65%) 135x5/3 sets
INCLINE FLIES
20x5
22.5x5/2 sets
(slow)
DB OVERHEAD PRESS
45x5
50x5/3 sets
DEADLIFT
95x8
133x5
163x5
(60%) 193x5/3 sets
SLDL
143x5/3 sets
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cool vid rip, good work too
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Love the vid, great job, nice and deep! Lets go Rip 1 month to go 8)
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Thanks Tony and Luv! :)
Thursday, April 30, 2009
Light DL and Light Squats
DEADLIFTS
barx15
95x10
133x8
163x5
193x5/2 sets
SUMO DEADS (SUIT/BELT)
241x3
271x3/2 sets
271x1 this one was a disaster!
271x3/2 sets
Still working on the timing, stance, etc. so it's really just practice at this point.
HYPEREXTENSIONS
3 sets x 10
SQUAT (RAW)
95x6
115x5
135x5
150x5
155x5/2 sets
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Friday May 1, 2009
Bench Shirt Workout
It was supposed to be a heavy-ass workout last night with the shirt, but I wasn't feeling it. My back is all tweaked and it hurts alot, I need to see my chiropractor. And my bicep tendons are super pissed at me right now.
My feet were sliding all over the floor last night, so I wasn't inclined to move the super heavy weight. I think I am going to have to go to the gym for my next shirt workout because I can get better traction on the rubber floor. So I will save my heavy ass work for next weekend, 3 weeks out from the meet.
RAW BENCH
95x10
135x5
155x5
165x5
SHIRTED BENCH
225x4
245x2
255x2
255x1 - I was way to close and hit the rack on the way down and the way up ::)
255x1
CLOSE GRIP BENCH (RAW)
135x8/3 sets
These are sooooo hard.
Here's the set of 245x2 and the last set of 255x1. I almost went for another rep on the last set, but I didn't feel like it was going to be a good one, so I bailed.
245 is starting to be really easy and 255 looks good....but for the life of me, I cannot tell if my ass is lifting off the bench!! I think I need to wear different colored pants or something. ::)
255-
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Tuesday, May 5
SQUATS
95x5/4 sets with lots of stretching
115x5
135x5
155x5
165x3
185x3/2 sets
LEG PRESS
4 sets x 8
BENCH PRESS
95x5
115x5
(67x5%) 135x5/3 sets
INCLINE FLIES
22.5 lbs x 5/3 sets
ABS
Hanging Leg Raises x 10/4 sets
I tried to really go for it last night because I only have a couple weeks of trianing left before the meet. My leg was "ok" but my big problem right now is my lower back. I tweaked it a little last week squatting, and last night just killed it. I am SOOOOO pissed that I didn't go to the chiropractor before I trained. Now I am so messed up that it hurts to breathe. I can't get to the chiro again till Friday, and I am not sure that I can do anything until I do. I was planning on deadlifting tomorrow night but I dont think I can. >:(
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Good luck with that Rip! Let it rest, dont bother trying to DL. Get to the back cracker and get a massage. ;)
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YA BABY that 255 looked pretty easy and ya on the different color pants
sorry to hear about your back, dont push it if you dont feel comfortable nothing worse then making a short term injury long term youll kick yourself even harder
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I've been stretching quite a bit, and I am going to the chiropractor tonight and can hardly wait. It hurts to breathe. :-\
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I've been stretching quite a bit, and I am going to the chiropractor tonight and can hardly wait. It hurts to breathe. :-\
hmm thats no bueno, let us know how it goes.
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Enjoying the videos little woman keep it up.
I hope the injury is nothing more than a tweak
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Get yourself a foam roller and live on that thing between now and the meet. That was pretty much the only way I kept my back from being a disaster, without it I would have been doing bench only if anything.
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Get yourself a foam roller and live on that thing between now and the meet. That was pretty much the only way I kept my back from being a disaster, without it I would have been doing bench only if anything.
I really dont understand how those things work...lift told me about them but still i just dont get it ???
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I don't really understand how the foam rollers work either, except that it does sound like it would feel good on my back.
I got fixed on Friday. He said that my bottom three ribs were pushed back, and he said it was pretty bad and was going to hurt to fix. He was right. I was so sore yesterday it wasn't even funny. It's definitely fixed, though, and it's alot less sore today. I would really like to try to get into both the bench shirt and squat suit this afternoon...maybe not kill it but at least get under some fkn weight and get a little work done.
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I don't really understand how the foam rollers work either, except that it does sound like it would feel good on my back.
I got fixed on Friday. He said that my bottom three ribs were pushed back, and he said it was pretty bad and was going to hurt to fix. He was right. I was so sore yesterday it wasn't even funny. It's definitely fixed, though, and it's alot less sore today. I would really like to try to get into both the bench shirt and squat suit this afternoon...maybe not kill it but at least get under some fkn weight and get a little work done.
very good to hear that your back is fixed. Keep it that way.
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Go down to where it says "Some Specifics" and it should give you a better idea how to use a foam roller and when.
http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_225_A_PageName_E_Boylefoamrollers (http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_225_A_PageName_E_Boylefoamrollers)
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rip is a powerful woman that was recently spayed
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Yeah, I gotta get me one of those. I stretch on my floor in front of the TV, but rolling around on that thing sounds better. :)
Sunday, May 10
I wasn't ready to lift yet today. My back is still sore and it feels unstable. I just need to let it recover. I think I am going to be able to bench tomorrow and maybe squat Tuesday. I had to do something, so I went to the gym and did some random stuff ---
Incline DB bicep curls, light (15lbs), slow, with alot of stretch x 12/2 sets
Rotator cuff therapy, cables x12/3 sets
Seated Calf Raises x15/3 sets
Seated Calf Extensions x15/3 sets
Hammer Strength Plate-Loaded Gripper x15/4 sets
elliptical 20 mins.
I haven't worked my calves since January, so I am sure they will be sore.
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rip is a powerful woman that was recently spayed
It took me a while to click but LOL :D
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Monday, May 11
Bench Shirt Workout (Heavy)
This was the last big one in the bench shirt before I start cutting things down for the meet. It went "ok." My back is only about 75-80% right now, but it didn't bother me too much for benching.
BENCH (RAW)
95x8
135x5
155x5
165x5
SHIRTED
225x3
245x3
275x2
275x3
275x2
Bar touched on the set with 245, and then we pulled the shirt real tight, and I cannot get it to touch with 275. A couple of them were close, but no cigar. 245 is cake, though.
NEGATIVES
SHIRTED
315x3
335x3
Holy shit, that 335 felt really really heavy. The bar didn't touch on any of the negs because the shirt was pulled so tight. I got it close on the set with 315, but 335 was so heavy that it was hurting my shoulders about 3/4 of the way down, so I didn't take it down as far as I did with 315. That was really fkn heavy. :o
NEGATIVES
RAW
225x3/2 sets
I love these.
CLOSE GRIPS (RAW)
135x8
135x6
135x5
Good workout, not great, but I was totally out of gas at the end of it. It may just be the training, but I feel weaker than I did a couple months ago. :-\
The bench shirt destroyed my arms last night, like worse than ever. I will be surprised if I don't end up with scars on my triceps after all of this!
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Take some courage to get under the bar with 335 lbs loaded on.
Good job.
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Take some courage to get under the bar with 335 lbs loaded on.
Good job.
Thanks. I am ridiculously sore btw.
I squatted tonight, and it wasn't terrible. My back/leg are only about 80%, but the pain of the suit and knee wraps masked any pain I am having in my back or quad. ;D
RAW SQUATS
barx15
95x3/4 sets (with lots of stretching)
115x3
135x3
155x2 (belted)
185x1
SUITED SQUATS
225x3
245x3
275x3
315x2
335x1 - I bumped my back spotter with my big butt at the bottom and fell forward.
335x1 - this was ok, but only to about parallel, I think
RAW SQUATS
115x5/3 sets
I was pretty pleased with this workout, given the problems I have been having. I have a video of the set of 315x2, but youtube is down for maintenance right now. ::)
I'll post it later. I think I got to depth on the first one, not so sure about the second one. Either way, I am pretty confident that I'll be able to pull off something in the 315 range for the meet. I'll probably open up a little more conservative though.
Now I am beat to death and need a rest day!!
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awesome workouts rip, i love the negatives on bench awesome weight negatives always means your going heavy ;D gotta love it, watch out for your shoulders though.
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Thanks Tony, I am sore all over today.
Here are the squats 315x2. I think the first one is deep enough, but maybe not the second one. I'd like to see myself a little deeper on both of them TBH. I'm still getting used to the equipment and the heavy weight.
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way to gut through that second one, great effort.
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Nice work!
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Looking good, things should go well for you. About time to start the deload, isn't it?
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First rep looked deep enough, second was close but hard to tell from the angle.
Doing great Rip, keep at it!
8)
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Thanks guys!
It's about time to start dropping the volume quite a bit. I got one DL workout to get through this week, and then this weekend is two weeks out, so things will start cutting down.
I'm also going back to the chiro on Friday.
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god DAMN, rip. that just ain't right. :o
depth looked good to me, given the really wonky angle. would probably look even deeper from normal judging position.
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the only thing i can assume from watching those clips is that Lori is an extremely strong woman who brutalizes the iron to the point of almost breaking it in half.
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good job! even after you got stuck a bit on the 2nd rep.
1st rep is good for sure
2nd rep looks parallel, could go either way
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the only thing i can assume from watching those clips is that Lori is an extremely strong woman who brutalizes the iron to the point of almost breaking it in half.
bump for truth
Good job rip
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Thanks guys... Well I only need one good rep, so I'll be happy if I can get 315 at this meet. I know I can do more than that once I have a little more time with this suit.
I need a 760 total to qualify for Nationals next year, so a 315 squat would be just fine and would also put me in good shape to possibly hit my goal of a 900+ total.
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Thanks guys... Well I only need one good rep, so I'll be happy if I can get 315 at this meet. I know I can do more than that once I have a little more time with this suit.
I need a 760 total to qualify for Nationals next year, so a 315 squat would be just fine and would also put me in good shape to possibly hit my goal of a 900+ total.
Awesome work Rip You will total your 900+ soon enough. 8)
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Thanks guys... Well I only need one good rep, so I'll be happy if I can get 315 at this meet. I know I can do more than that once I have a little more time with this suit.
I need a 760 total to qualify for Nationals next year, so a 315 squat would be just fine and would also put me in good shape to possibly hit my goal of a 900+ total.
315 was totally solid!
good luck, with the 315 sq you only need to split 445 between the dead and the bench, so you are totally in for the nationals!
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two things:
1) i haven't been paying attention, you DO pull sumo, right? i've noticed that all of the women* who do well in PL go sumo; y'all just have the right proportions for it.
2) what shoes do you squat in? i'm thinking of picking up a pair of oly shoes.
*Becca Swanson doesn't count. not that i doubt her femininity, she's just so comically strong she's what we call an "outlier".
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Thanks guys! :)
two things:
1) i haven't been paying attention, you DO pull sumo, right? i've noticed that all of the women* who do well in PL go sumo; y'all just have the right proportions for it.
2) what shoes do you squat in? i'm thinking of picking up a pair of oly shoes.
*Becca Swanson doesn't count. not that i doubt her femininity, she's just so comically strong she's what we call an "outlier".
1) I am pulling sumo in my squat suit. I do conventional DLs raw to keep my back strong and practice sumo pulling in the suit. I don't think I am very good at it yet, but good enough to try it out at this meet and see what happens.
2) I squat and bench in my Addidas addistar weightlifting shoes, and I have never loved a pair of shoes more in my entire life. 8)
I tried to do a deadlift workout today before I went to the chiropractor...wanted to get it in so that he could fix my back afterwards. I went to a gym that I don't go to very often, and things didn't go so well. :-\
LATERAL HYPEREXTENSIONS
10 reps/3 sets
lots of stretching
RAW DEADLIFTS (CONVENTIONAL)
115x5/4 sets
155x3
185x3
205x3
155x5 (sumo warmup)
SUITED DEADLIFTS (SUMO)
225x5
245x4
265x3
At that point, the manager came over and told me I had to leave because I was making too much noise with the plates and using chalk, which is not allowed. He said I was intimidating the other members. ::)
I've never had that happen before.
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At that point, the manager came over and told me I had to leave because I was making too much noise with the plates and using chalk, which is not allowed. He said I was intimidating the other members. ::)
I've never had that happen before.
LOL ;D
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Rip is officially "one of those powerlifting assholes who grunts and throws chalk around." LOL ;D
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What fucking pussies work out at that gym that they're intimidated by a woman deadlifting?
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The whole thing with the deadlift workout was pretty ridiculous. I mean, I was dropping the weights a LITTLE because I had my suit on, the weights were heavy, and it's hard to set them down gently when I have the suit on. I used chalk, YES, but I didn't get it all over the place. I had a little baggie of it, and most of the chalk I was using was on me and nothing else. I should have known better though...it's one of those fancy fitness clubs that cater to housewives and have lots of personal trainers, etc. It's the gym I belong to, just not the one I go to very often. I just hope they don't revoke my membership. :-\
Bench shirt workout tonight, reduced volume though. Prolly 2-3 raw sets and 4 sets in the shirt, and that's it.
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Sunday May 17
Raw Bench
95x5
135x4
155x3
165x3
Shirted Bench
225x3
245x2
245x1
255 dump
255x2 - went 3/4 way on the first one and dumped the second one
Not a good workout at all. I must be saving the good stuff for the meet. ::)
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Tuesday May 19
RAW SQUATS
95x5/3 sets (lots and lots of stretching)
115x5
135x3
155x3
185x2
SUITED SQUATS
205x5 (partials, no wraps)
255x3
275x2
295x2
320x1
365 - unrack, hold
I got my squat suit taken in on the sides, which made a big difference. That sucker is TIGHT, and getting to depth is going to be more of a challenge than I expected. I think the set with 320 was actually my best and deepest set, but damn, it's hard.
The other weird thing for me is how fkn heavy that weight feels for me to squat compared to bench pressing. I can lay on a bench and get under 295 and move it, but when you put it on my back, it feels soooo much heavier like it's driving me into the ground. :-\
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Tuesday May 19
RAW SQUATS
95x5/3 sets (lots and lots of stretching)
115x5
135x3
155x3
185x2
SUITED SQUATS
205x5 (partials, no wraps)
255x3
275x2
295x2
320x1
365 - unrack, hold
I got my squat suit taken in on the sides, which made a big difference. That sucker is TIGHT, and getting to depth is going to be more of a challenge than I expected. I think the set with 320 was actually my best and deepest set, but damn, it's hard.
The other weird thing for me is how fkn heavy that weight feels for me to squat compared to bench pressing. I can lay on a bench and get under 295 and move it, but when you put it on my back, it feels soooo much heavier like it's driving me into the ground. :-\
Don't worry Rip, you'll manage it. Looks like it was a good workout for you. I'm sure you've heard this before, but I think a huge amount of squatting is psychological. I tell myself to enjoy the feeling of the weight on my back and the grind out of the hole, that way you get into the habit of wanting more weight, not less, on the bar ;D
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Don't worry Rip, you'll manage it. Looks like it was a good workout for you. I'm sure you've heard this before, but I think a huge amount of squatting is psychological. I tell myself to enjoy the feeling of the weight on my back and the grind out of the hole, that way you get into the habit of wanting more weight, not less, on the bar ;D
Agreed.
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RipBaby looking strong! 8)
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Thanks... Yeah, I agree that a large part of squatting is mental. I am trying to conquer that part too. It's a challenge!
I have at least gotten to the point where I don't whine and cry anymore when the knee wraps go on and almost kind of enjoy the pain. ;D
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Thursday May 21 (9 days out)
RAW DEADLIFTS
89x5/2 sets (1 conv, 1 sumo)
119x3/2 sets (1 conv, 1 sumo)
139x3/2 sets (1 conv, 1 sumo)
177x3 (conv)
221x2
SUIT/BELT DEADLIFTS
221x1/3 sets (1 sumo)
241x2
271x1
296x1
I am a little unsure about the deadlift. This was the first time I tried conventional pulling in the suit, and I THINK I am going to go conventional for this meet, just because I don't feel like I have the timing figured out with sumo pulling and need more practice to get my numbers up. I'm still not sure though! Neither one is particularly stellar at this point and I need more practice.
I got the 296, but it got stuck a little on my quads...not a strength issue but I need to powder the shit out of my legs. I think that I am going to start really conservative at the meet, with something like 280 just to get the lift and then try for 300+ on the second and third lifts.
BENCH (Light and fast)
95x5
115x3
135x2/3 sets
ABS
Hanging Leg Raises x10/2 sets
Too tired to do anything else!
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With the DL stance you just need to figure out which one you have more confidence in. You may also want to consider which one you will be able to perform more efficiently after all your other lifts. 275-280 seems good to start if your max is around 300.
So you have a 275 bench, 300 DL, and 320 squat? You should hit 900 easy at the meet! :)
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With the DL stance you just need to figure out which one you have more confidence in. You may also want to consider which one you will be able to perform more efficiently after all your other lifts. 275-280 seems good to start if your max is around 300.
So you have a 275 bench, 300 DL, and 320 squat? You should hit 900 easy at the meet! :)
Something like that... possibly a little lower on the bench and hopefully a little higher on the squat and DL, but we'll see.
First priority is to get the lifts and get my qualifying total of 760 for Nationals next year...that's one of the reasons I am going to open very conservative on all three lifts!
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Sunday, May 24
Last workout!!
Basically just trying to get my openers.
RAW BENCH
95x3/3 sets
115x3
135x2
155x2
165x1
SHIRTED BENCH
225x3
245x1 - this one got out of the groove
245x1 - good!
RAW SQUAT
95x3/3 sets
115x3
135x3
155x2
165x1
185x1
SUITED SQUATS
225x3 - no wraps, high squats
255x3
295x1
I prolly should have done a little more with the squat suit, but I just wanted to get a good opening lift and be done with it. The 295 was a good lift and was very deep...I had depth to spare, so that works for me!
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Good luck. Get a nice little deload in and spend some time in a hot tub or get a massage.
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Good luck. Get a nice little deload in and spend some time in a hot tub or get a massage.
Thanks Zach! I've been using alot of Icy Hot on the ole bicep tendons...they are not very happy but they'll survive!
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Thanks Zach! I've been using alot of Icy Hot on the ole bicep tendons...they are not very happy but they'll survive!
There have been times where I'll blow through a container of Tiger Balm in less than a week. I barely notice the smell anymore.
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I went into the gym last night and did some very light work... 3 sets of 3 for each of the lifts at 50-60% of my raw 1RM, plus some stretching.
I'm good to go for Saturday. I feel pretty good except for my bicep tendons, which I know will give me problems, but I have lots of Icy Hot, which I have been using at night all week. I'm getting used to the smell too! ;D
I think I know what my openers will be...we'll just have to see how I feel that morning. The weigh-ins are at 7 AM, so I have to get up at 5 AM to get there. ::)
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Good Luck this weekend Rip Baby!! Go and kick some ass 8)
Ripper rocks! :-*
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Good Luck this weekend Rip Baby!! Go and kick some ass 8)
Ripper rocks! :-*
i would wish Rip luck but she doesn't need it, she's gonna do awesome.
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All th best Rip ;)
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Thanks guys! :)
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The meet went OK. I totalled 870 and got the best lifter award. I feel like I could have/should have done better, but I got my Nationals qualification, and that was the goal, so I am pleased about that.
SQUAT
292 - good
314 - good
336 - would have been good but I got f*cked on timing and ran out of time before I got to lift (long story)
BENCH
242 - piece of cake and should have been good, I got called on what I believe were very questionable reasons (another long story)
242 - got called again, this time for touching the bar too low (questionable again IMO)
242 - finally got it, piece of cake
I felt like I had a 260+ bench in me, but I had to do my damn opener three times.
DEADLIFT
252 - just to get my qualification
303 - cake
314 - cake and I was pissed that I didn't really go for it on this last lift. I think I had another 20-40 pounds in me.
Total 870 I think. I'll take it. I wish I had a chance to do that last squat and bench more, but that's the way it goes.
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NICE work Rip. Look at it positively, you know you have those lifts in you, it's maybe just slight technical errors or judging decisions that held you back. Some day everything will fall into place and you'll manage an even more impressive total. Congrats again! :)
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Very nice work! Too bad about the picky ass judging, but you will tear that total apart next time.
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awesome stuff Lori.
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well done Lori
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Great job Lori!
USAPL is very strict judging. ;)
8)
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Thanks guys, much appreciated. :)
Onward to the next one...whatever that may be. I'm not sure yet. I'm pretty sore today though, so I'm obviously gonna chill for a few days.
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Great job Rip!! Keep it up you are really good.
Must have been a very cool event. Im positive you will get those bigger #'s you are after soon. 8)
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Great job Rip!! Keep it up you are really good.
Must have been a very cool event. Im positive you will get those bigger #'s you are after soon. 8)
Thanks Luv! Oh it was an interesting event alright. I wouldn't say cool though hahahha. The meet was pretty chaotic and confusing, not alot of audience in attendance, and the awards were a total mess. They lost their venue a few days before the meet, so they moved it to a high school and things were just kind of crazy. For example, the meet was in the auditorium, and the warmup room was all the way across the other side of the school, so you had to hike through this maze of hallways to find the competition after you warmed up, and there was no one there to tell you how much time you had... and that was just the beginning lol. I'm thankful to the promoter for having the meet since it's the only USAPL meet in the area this year, but damn, it was a rough one. :-\
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Thanks Luv! Oh it was an interesting event alright. I wouldn't say cool though hahahha. The meet was pretty chaotic and confusing, not alot of audience in attendance, and the awards were a total mess. They lost their venue a few days before the meet, so they moved it to a high school and things were just kind of crazy. For example, the meet was in the auditorium, and the warmup room was all the way across the other side of the school, so you had to hike through this maze of hallways to find the competition after you warmed up, and there was no one there to tell you how much time you had... and that was just the beginning lol. I'm thankful to the promoter for having the meet since it's the only USAPL meet in the area this year, but damn, it was a rough one. :-\
Hell! That sucks, too bad it was so poorly run. Wonder why they "lost" the venue? That had to have a lot to do with it.
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Hell! That sucks, too bad it was so poorly run. Wonder why they "lost" the venue? That had to have a lot to do with it.
Yeah, it was supposed to be held in a gym, which would have been alot better. I dont know what happened, but I do feel bad for the guys who put the meet on...they had their hands full and it was really chaotic. :-\
So I think I can see why my bench press is controversial. I'll admit that I "push the limits" (as I was told at the meet) in terms of my arch and how much of my ass is technically on the bench. But the bottom line is that once I got the start command, everything that was on the bench stayed on the bench. It's just that I arch SO much that there isn't alot of ass on the bench to begin with...it's kind of up in my arch. I can't help it, that's the way I am comfortable benching.
This is a video of my final bench, which is the one that finally counted. The first two went up easily as well...I'm still not clear why I didn't get the first lift. It looked just as good as this last one and went up even easier. You should have seen how long it took me to get a start command on the first one!! I was laying there with the bar in my hands thinking wtf?!? I had to drop my arch and get more ass on the bench before they would give me a start. After the red lights on the first one, I never got a really good reason for the reds...there was this "discussion" with the judges about my arch and whether or not my back had to be on the bench. Once it was clarified that I could arch as long as my ass and shoulders didn't lift, the judges kind of changed their mind and told me something moved with my feet. It was strange. On the second one, I dropped my arch down a little, and they called me for belly benching.
I finally got this third one...I did have to drop the arch a little. And I will agree that I need to figure out some way to get a little more ass on the bench in the future so there is no question. But I still maintain that once I get a start command, if everything that is on the bench stays on the bench, it should be a good lift.
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I was going to mention something about your arch a long time ago when you posted your first bench vids.I know a guy that had great lifts recently at a meet but got DQ'ed because of useing such a high arch.
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congrats!
well at least you know you have more for the next meet.
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good job rip thats damn good work...sorry to hear about your troubles with the judging and stuff i always hated the feeling of not leaving everything on the floor but it should feed that desire you obviously have to do better then before. Keep up the good work
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Did they Dq the lifts for arch or belly benching?
8)
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Did they Dq the lifts for arch or belly benching?
8)
First lift - arching, I guess... but then they sort of changed their mind after we talked about it and said my feet moved. ???
Second lift - belly benching
I don't even need to tell you how bad I was sweating that third lift!
Thanks guys. :)
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I'm watching that vid without sound, but is it just me or did they take forever to give you all your commands?
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Down command was a little long, everything else was perfect.
8)
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Yeah, the start commands took a while. You should have seen it on the first lift, it was like three times as long! I was actually laying there holding the bar thinking "wtf do I need to change about my setup to get a start command?" LOL, I swear it felt like 30 seconds!
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Yeah, the start commands took a while. You should have seen it on the first lift, it was like three times as long! I was actually laying there holding the bar thinking "wtf do I need to change about my setup to get a start command?" LOL, I swear it felt like 30 seconds!
Imo, technically your bench looks excellent. Maybe just get a bit more of your butt on the bench to be sure, but really great positioning etc imo. Start commands looked ridiculous. Great job though!
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Imo, technically your bench looks excellent. Maybe just get a bit more of your butt on the bench to be sure, but really great positioning etc imo. Start commands looked ridiculous. Great job though!
Thanks burn! :)
Well I got some time to train, get stronger, refine my bench, and most importantly, improve my deadlift. I am considering an APA meet in mid-July but I'm not too sure about that one yet. There's an APF push-pull in early August that I'd like to do.
I may go back to Sheiko, drop my 1RM on the squat, and really focus on the push-pull in August. Not sure what to do about my squat right now... I re-injured my leg yesterday getting on to a fucking fishing boat at high tide (the deck was like 4 feet higher than the dock and I performed this retarded one-legged step-up with my bad leg and smashed my other shin on the rail ::))...the left quad hurts like a bitch today so I'm gonna chill through the rest of the weekend and hope that it gets better.
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I'm starting back on the Sheiko program this week. Call me crazy but I love it! I really enjoy these workouts!
I think I am going to do the APF push/pull meet August 8 (bench press/deadlift only, no squat). I don't want to do the APA meet next month, and I can't find a good full meet that fits in my schedule later this summer, and my left leg is still bothering me, so I am going to continue to practice/train squat but focus on getting my deadlift up and getting a better bench in competition.
I set my 1RM on my squat VERY low for this round of sheiko, just to try to keep my leg healthy. It's not 100%.
1RMs for now -
Squat - 200 (it's more like 250 but we'll start here)
Bench - 200
Deadlift - 320
I will probably increase the squat and deadlift after a couple of weeks...we'll see. I really really want to improve my deadlift and learn how to pull sumo for this meet.
Monday, June 8 (Week 1, Day 1)
SQUATS
(50%) 95x5/1 set
(60%) 120x4/2 sets
(70%) 140x3/2 sets
(80%) 160x2/5 sets
BENCH PRESS
(50%) 100x5/1 set
(60%) 120x4/1 set
(70%) 140x3/2 sets
(80%) 160x3/6 sets
CHEST - Incline DB Flies
17.5 lbsx10/2 sets
20 lbsx10/3 sets
SQUATS
(50%) 100x5/1 set
(60%) 120x5/1 set
(70%) 140x4/5 sets
I did one set of abs and called it a night. I am pretty sore just from getting back into the volume training.
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good luck with round 2 of sheiko!
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good luck with round 2 of sheiko!
Thanks. I am so sore that it's not even funny. My chest, abs, and legs are ridiculously sore...pretty much everything from the neck down. I can hardly walk, and stairs are out of the question. And that happened even with setting my 1RM on squats so low!
I think it's because I cut the volume so much and focused on the equipment training for the last few weeks before the meet, and then took last week off lifting completely. It's been a while since I have done a real big raw workout, and that kicked my ass hard. I'm not sure I can train today, and I have to take an off day tomorrow, so unless I feel better by the end of the day today, it may be till Friday before I make it back into the gym for Day 2.
I challenge anyone to pick their raw 1RMs for bench and squat and do that workout I did on Monday. Go on and try it...shake your routine up a bit. I betcha you will be surprised at how much it kicks your ass.
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Wednesday June 10
I tried to do something in the gym but I was too sore. I ended up doing 4 sets of rotator cuffs (cables), 3 sets of light dumbbell bicep curls (stretching the tendons), and rode the bike for 25 mins. I also stretched alot. It didn't help much...My DOMS is pretty fkn bad. I am still so sore today that I feel sick, literally. :-[
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Wednesday June 10
I tried to do something in the gym but I was too sore. I ended up doing 4 sets of rotator cuffs (cables), 3 sets of light dumbbell bicep curls (stretching the tendons), and rode the bike for 25 mins. I also stretched alot. It didn't help much...My DOMS is pretty fkn bad. I am still so sore today that I feel sick, literally. :-[
Wow! Never had DOMS so bad it made me sick. ;D You need a massage.
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Wow! Never had DOMS so bad it made me sick. ;D You need a massage.
It's been awful this week! I actually sat in a massage chair for an hour on Friday, which helped with my lower back, but it's still sore!
Friday June 12, 2009 (Week 1, Day 3)
I did this workout at 8 AM, on an empty stomach, and I had 90 minutes to get it done. I felt SUPER weak, and I didn't get through the whole workout. Not sure what took me so damn long but I was really really struggling with the deadlifts.
DEADLIFTS
barx15
95x8
135x5
155x4
185x4
215x3/2 sets
240x3/3 sets (skipped 2 sets)
BENCH
100x6
120x5
140x4/2 sets
150x3/2 sets
160x2/2 sets
150x3/2 sets
140x4
130x6
120x8
100x10
(skipped Incline DB Presses)
DEADLIFT TO KNEES
I was totally running out of time, so I just did two sumo sets 135x5
GOOD MORNINGS
95x5
105x5/3 sets
I am super sore all over my back and hamstrings. I've managed to get two of these Sheiko workouts in this week, and I am SO sore that you would think I've never worked out before. My ass is totally kicked. ::)
The difference between the training i was doing for prep for the meet in May and this trianing program is crazy. I think that the equipment training and meet prep (lower in volume) pushed my raw numbers down quite a bit. These workouts totally killed me this week. My deadlifts feel really weak right now, I totally struggled on the sets that I did.
I'm going to consider this week a "practice" week and try to hit it again next week and get through all four workouts. I'm hoping that the Sheiko training will bring my raw numbers back up in a few weeks, once I get used to the workouts again.
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It's been awful this week! I actually sat in a massage chair for an hour on Friday, which helped with my lower back, but it's still sore!
Friday June 12, 2009 (Week 1, Day 3)
I did this workout at 8 AM, on an empty stomach, and I had 90 minutes to get it done. I felt SUPER weak, and I didn't get through the whole workout. Not sure what took me so damn long but I was really really struggling with the deadlifts.
DEADLIFTS
barx15
95x8
135x5
155x4
185x4
215x3/2 sets
240x3/3 sets (skipped 2 sets)
BENCH
100x6
120x5
140x4/2 sets
150x3/2 sets
160x2/2 sets
150x3/2 sets
140x4
130x6
120x8
100x10
(skipped Incline DB Presses)
DEADLIFT TO KNEES
I was totally running out of time, so I just did two sumo sets 135x5
GOOD MORNINGS
95x5
105x5/3 sets
I am super sore all over my back and hamstrings. I've managed to get two of these Sheiko workouts in this week, and I am SO sore that you would think I've never worked out before. My ass is totally kicked. ::)
The difference between the training i was doing for prep for the meet in May and this trianing program is crazy. I think that the equipment training and meet prep (lower in volume) pushed my raw numbers down quite a bit. These workouts totally killed me this week. My deadlifts feel really weak right now, I totally struggled on the sets that I did.
I'm going to consider this week a "practice" week and try to hit it again next week and get through all four workouts. I'm hoping that the Sheiko training will bring my raw numbers back up in a few weeks, once I get used to the workouts again.
You=Team Elite Strength Genetics
THG approved
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You=Team Elite Strength Genetics
THG approved
Thanks ;D
I did 30 mins on the bike today, with lots of stretching, some calves, and some ab/core work. I am still recovering from Friday's workout, but I'm determined to get all four sheiko workouts in this coming week without dying.
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Monday, June 15, 2009 (Week 2, Day 1)
Last week was absolutely horrible (I'm still sore...I'm not kidding), so let's hope for a better week in the gym!!
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/2 sets
(85%) 170x2/3 sets
Sets of 170 were not easy!
SQUAT
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets.
BENCH PRESS
(55%) 110x5
(65%) 130x4
(75%) 150x4/4 sets
INCLINE DB FLIES
17.5lbs x 10/5 sets
Skipped abs today because I hit them yesterday and I am super sore! ::)
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Wednesday, June 17, 2009 (Week 2, Day 3)
DEADLIFTS ON BOX
barx12
95x8
133x5
(50%) 153x3
(60%) 178x3/2 sets
(65%) 193x2/4 sets
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x2/2 sets
(75%) 150x3/2 sets
(70%) 140x4
(60%) 120x6
(50%) 100x8
PEC DECK FLIES
10 reps, 5 sets
DEADLIFT
(50%) 150x4
(60%) 178x4
(70%) 208x3/2 sets
(80%) 233x3/4 sets
GOOD MORNINGS (STANDING)
105x5/2 sets
110x5/3 sets
Not really an easy workout. The only way to describe my deadlift right now is WEAK-ASS. I don't know what's up...it's like I have totally lost my strength on the deadlift. I backed my 1RM down this week and lowered the weight from where i wanted to be, and I still dropped out the last heavy set because I was dying by the end. My bench feels pretty good although my chest is really sore. I actually did ALL of my bench work completely by myself, including unracking and reracking the weight.
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Just a thought, Rip, but I dont see much about your ab training in here. Strong abs support a strong back. Try some heavy standing ab movements.
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Just a thought, Rip, but I dont see much about your ab training in here. Strong abs support a strong back. Try some heavy standing ab movements.
I've been doing abs from time to time, albeit not as much as I was before, and not as much as I should be. I hate working abs, and I've been slacking. :-[
I usually do hanging leg raises a couple of times a week. I gotta pick up more core work...although I gotta say, these workouts make my abs really sore sometimes. There's something to be said for 17 sets of squats!
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WEEK 2, DAY 5 - Saturday, June 20, 2009
SQUATS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets
BENCH PRESS
(55%) 110x5
(65%) 130x4
(75%) 150x3/5 sets
INCLINE DB FLIES
Five sets x 10 with 17.5 and 20 lbs.
SQUATS
(50%) 100x5
(60%) 120x5
(70%) 160x4/4 sets
ABS
4 sets of 10 hanging leg raises (One extra one for Stubborn ;))
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God your one crazy powerful women rip!!
Whats this sheiko stuff your doing....not that i am an authority enough to judge, but there doesnt seem to be much back work going on with the obvious exception of deadlifts. Or shoulder work 9though from ur avatar ur not lacking in shoulder size)?
Davie
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God your one crazy powerful women rip!!
Whats this sheiko stuff your doing....not that i am an authority enough to judge, but there doesnt seem to be much back work going on with the obvious exception of deadlifts. Or shoulder work 9though from ur avatar ur not lacking in shoulder size)?
Davie
Thanks Davie! Great to hear from you! :)
Sheiko is a Russian program...it is basically a strength conditioning kind of program that focuses primarily on the big three lifts. You get stronger at what you train, so there's not too much point in training other stuff, with the exception of some GPP exercises and also a few things to prevent injury.
Not much additional back work, although I am adding in some hyperextensions. I did lat pulls every week during my last round of meet prep. Also not too much shoulder work, but there is some (see below).
Sunday, June 21 (Week 2, Day 6)
OVERHEAD DB PRESS
warmup 25lbsx12
45x5/5 sets
INCLINE DB PRESS
50x4
55x4/4 sets
60x4
DIPS
unassisted, no extra weight, 8 reps/5 sets
HYPEREXTENSIONS
10 reps/ 3 sets
DEADLIFT TO KNEES
135x5
(50%) 153x4
(60%) 183x4
(70%) 213x3/2 sets
(75%) 233x2/5 sets
SEATED GOOD MORNINGS
95x5
105x5
110x5/3 sets
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rip is a powerful woman that I'm quite sure is stronger than most of the men that post over on bodybuilding.coms over 35 board...
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rip is a powerful woman that I'm quite sure is stronger than most of the men that post over on bodybuilding.coms over 35 board...
I've missed you Geo ;D
Wednesday June 24, 2009 (Week 3 Day 1)
SQUATS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets
INCLINE DB PRESS
35 lbs. x 10
40 lbs. x 10/4 sets
SQUATS
(50%) 100x5
(60%) 120x5
(70%) 140x5/5 sets
ABS
Hanging leg raises, 10/3 sets
My leg still hurts when I squat, but I finally feel like my strength is starting to bounce back. We'll see how I feel when I deadlift this week. I'm convinced that my leg is going to hurt until I take like 2-3 months OFF training altogether, so that means it will pretty much hurt forever. ::)
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Have you tried getting some soft tissue work done on your quad? Maybe just a tennis ball and do it yourself? You probably don't need to completely take time off to get it to heal, just something to break up the adhesions you probably have.
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My leg still hurts when I squat, but I finally feel like my strength is starting to bounce back. We'll see how I feel when I deadlift this week. I'm convinced that my leg is going to hurt until I take like 2-3 months OFF training altogether, so that means it will pretty much hurt forever. ::)
and you told me to take it easy!
"hurt forever" ::)
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Have you tried getting some soft tissue work done on your quad? Maybe just a tennis ball and do it yourself? You probably don't need to completely take time off to get it to heal, just something to break up the adhesions you probably have.
Yeah, I need to do this... I've been resisting because I HATE it, but I'm gonna find someone and get some help. I definitely can't hit it with a tennis ball.
and you told me to take it easy!
"hurt forever" ::)
;D
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Yeah, I need to do this... I've been resisting because I HATE it, but I'm gonna find someone and get some help. I definitely can't hit it with a tennis ball.
You might be able to do it yourself if you can tolerate that much pain. You'd pretty much just lay on your stomach and roll the quad around on top of the tennis ball. The tricky part is whether you have enough masochistic tendencies to be able to apply the pressure you need, or if you need to pay someone else to do it. You might not even need to get a chiro or ART guy, just check the S&M sections on craigslist.
:)
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You might be able to do it yourself if you can tolerate that much pain. You'd pretty much just lay on your stomach and roll the quad around on top of the tennis ball. The tricky part is whether you have enough masochistic tendencies to be able to apply the pressure you need, or if you need to pay someone else to do it. You might not even need to get a chiro or ART guy, just check the S&M sections on craigslist.
:)
hahaha yeah, I think I'm gonna have to pay. ;D
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I'd be willin to come help you out. ;)
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I'd be willin to come help you out. ;)
Thanks for the offer! :-*
Friday June 26 (Week 3, Day 3)
DEADLIFT
barx12
111x8
\133x5
158x4
188x4
221x3/2 sets
246x3/4 sets
BENCH
100x8
110x7
120x6
140x4
150x3/2 sets
160x2/2sets
170x1/2 sets
160x2/2 sets
150x3/2 sets
140x4
120x6
110x8
100x10
I got screwed by the gym and showed up an hour before closing (summer hours, oh brother ::)) so I totally had to cut it short. That's all I got done.
My deadlift is pretty pathetic, but my bench is feeling really good. I actually managed to unrack, press, and rerack all of those sets by myself. I have found a good way to get myself under the bar better when I set up so that I don't need any help, which was good considering that there was no one in the gym to help me anyway!
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Sunday June 28 (Week 3, Day 5)
SQUATS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/3 sets
(85%) 170x2/3 sets
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets
Incline DB Flies
20 lbs x10/5 sets
SQUATS
(50%) 100x6
(60%) 120x6
(65%) 130x6/4 sets
DIPS
Unassisted, no extra weight
6 sets, 6 reps each
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Monday, June 29 (Week 3, Day 6)
DEADLIFTS ON 4" BOX
135x5
(50%) 155x3
(60%) 185x3/2 sets
(65%) 205x3/3 sets
BENCH PRESS
(50%) 100x6
(60%) 120x6
(65%) 130x6/5 sets
TRICEPS ROPE PUSHDOWN
heavy rope pushdowns x5/6 sets
RACK DEADS
185x4
205x4
225x4
245x4/2 sets
265x4/4 sets
HYPEREXTENSIONS
4 sets x 10
I'm gonna skip the bench workout later this week and throw the bench shirt on at some point this weekend and see what happens. I'm still contemplating this push/pull on Aug 8 (five weeks), although more the push than the pull. I'd like to get the DL practice/experience though, if I can pull it off (no pun intended!).
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I'd like to get the DL practice/experience though, if I can pull it off (no pun intended!).
Admit it. You were working on that zinger for days. :D
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Admit it. You were working on that zinger for days. :D
Ya got me ;D
I am taking kind of a light/random week right now, not really sure what I am doing :P
Thursday July 2
Hyper extensions
10 reps, 3 sets
Deadlift
111x8
155x5
175x5
205x5/3 sets
Wide Grip Pulls
Negatives, 5 reps/3 sets
Sumo DL Practice
155x5/2 sets
175x5/2 sets
Seated Bicep Curls
17.5lbs x10/3 sets
Rotator Cuffs
cables x 12/3 sets
Friday, July 3
Squats
100x5
120x5
135x5/2 sets
155x5/3 sets
Leg Press
1 plate x8/2 sets
2 plates x8/2 sets
Leg Extensions
10 reps, 3 sets
Abs - Hanging Leg Raises
10 reps, 4 sets
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In limbo right now... I'm sort of taking a mental break from really structured training/prep. I'm also taking a break from keeping a detailed training log. ;D
I did a bench workout last night... mixed it up a bit and kept the volume pretty high. The highlight was benching 165x5/3 sets.
I also did some incline DB presses, some flies, close grips, and tricep work. I meant to do some light squatting but spaced on it, so I am actually going to do a pretty decent squat workout tonight.
I've picked up cardio again to try to get my fat self in better shape. I did 35 minutes on the elliptical yesterday morning and this morning as well.
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Interesting in the way you change your routines,I guess if you go with the same routines constantly it can start to become pretty boring. Reaching a certain plateau where you don't seem to be going anywhere. I don't know there's still a whole lot I don't know about this sport.
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rip is a powerful woman who should be in the kitchen baking a cake because she's losing interest in weight training....
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rip is a powerful woman who should be in the kitchen baking a cake because she's losing interest in weight training....
hahahaha WTF! I can't bake! :D
I will never lose interest! I'm just a little fried right now. I thought about it today... I went from training for USPF Nats last year right into the North Americans and then Nationals, and then trained 5 months this year for that USAPL qualifier. I'm fucking fried to a crisp and now I have about a month to get my act together for my Nationals prep this year! And then right into USAPL Nats prep after that! This is my last chance for any "down time" and it's more mental down time than physical.
On a good note, I did a squat workout last night...lots of squats, and I worked up to 185x5, which I was really happy with considering my leg, which is still bothering me. I also did some leg presses, which I hadn't done in a long time. I also did 35 mins on the elliptical. My left hip is really hurting today, but hopefully it will be better in a couple days. Lots of stretching tonight and 40 mins on the bike this morning too.
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rip is a powerful "on the go" girl.....
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hahahaha WTF! I can't bake! :D
I will never lose interest! I'm just a little fried right now. I thought about it today... I went from training for USPF Nats last year right into the North Americans and then Nationals, and then trained 5 months this year for that USAPL qualifier. I'm fucking fried to a crisp and now I have about a month to get my act together for my Nationals prep this year! And then right into USAPL Nats prep after that! This is my last chance for any "down time" and it's more mental down time than physical.
On a good note, I did a squat workout last night...lots of squats, and I worked up to 185x5, which I was really happy with considering my leg, which is still bothering me. I also did some leg presses, which I hadn't done in a long time. I also did 35 mins on the elliptical. My left hip is really hurting today, but hopefully it will be better in a couple days. Lots of stretching tonight and 40 mins on the bike this morning too.
Hey,take a break! grab your husband and get on the first flight to Aruba,it's great this time of year and cheap too. Cause the tourist season has dropped off.
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rip is a powerful "on the go" girl.....
Girl? That's WOMAN to you! >:(
Hey,take a break! grab your husband and get on the first flight to Aruba,it's great this time of year and cheap too. Cause the tourist season has dropped off.
We have a vacation planned for just after Nationals. One of the reasons I am doing Nationals is because it's in Ft. Lauderdale this year, the weekend before Thanksgiving...perfect!
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rip is a powerful woman who's gonna score a boatload of drugs in FLA and start her own cocaine cartel in New Hampshire....
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rip is a powerful woman who's gonna score a boatload of drugs in FLA and start her own cocaine cartel in New Hampshire....
;D :o
40 minute hill walk outside this morning...first time outside this year, and it was nice, although the walk kicked my ass. I'm deadlifting tonight!
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I love you....Lets have wee deadlifting babies heehee.
Davie
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rip is a powerful woman who's gonna score a boatload of drugs in FLA and start her own cocaine cartel in New Hampshire....
"SAY HELLO TO MY LIL' FRIEND!!" She would'nt even bother with anything as small as a boatload! ;)
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rip is a powerful woman that does powerful things, because if powerful people don't do powerful things, technically, they forfeit the right to be called powerful people..
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LOL @ all of you... Now Davie, you made me forget what my deadlift workout on Friday was! :D
Nice avatar Geo...
It was a pretty decent workout but I forget the details now. I think I DL'ed 235x3 for a few sets, did some SLDLs, hyperextensions, and good mornings. My hams were fried this weekend. OH, I did some speed bench work as well.
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rip is a powerful woman who quit lifting because she's too busy baking cakes and hosting tupperware partys like "good little pets" should....
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bakeitupbaby has turned in the weights for an apron? Say it aint so!
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bakeitupbaby
I like it !
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hahaha bakeitupbaby threw her back out squatting one week ago and can hardly move! >:(
Saw my chiro last week, but I reinjured it last night, and I am on the road for work until the end of this week. I'm screwed... breathing hurts, sleeping is not good at all, and the entire left side of my back is seized up.
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sorry you tweaked your back...
hope you find a way to speed up the solution..
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Sorry to hear about the back. I tweak mine every so often and it takes a week or two to repair. Yours sounds a bit worse.
Get well soon, bake...errr...rip! ;)
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I honestly don't know how this shit happens. >:(
I wasn't even squatting heavy, and then I popped a rib back out adjusting myself in a fkn chair. It was the first set with my belt, and the only thing I can think is that maybe my belt somehow threw my hips off a little when I went down.
Anyway, I went to a chiropractor while I was out of town this week. She was really good, actually. She popped my rib back in on Weds, which was one of the most painful things I have ever experienced. I almost puked! I thought for a second as I was gasping for air that she broke my back hahahaha. But after the initial shock settled down, she did a bunch of deep tissue on my back and ribs (left side), and then a bunch of elctro-stim...so things started to finally settle down back there to the point where i could at least move and breathe.
I felt like I was getting better but then things tightened up alot Thurs. night. So I went back for more torture yesterday. She used some device to do the deep tissue, and I dont even know what it was... but it felt like a metal comb. She "combed" really deep all over my back and all along my ribs. HOLY SHIT that was painful, but almost in a good way. Now I am just bruised and battered and beaten, but I think that shit really helped. I was actually able to roll over on my sides last night in my sleep for like a minute before the pain would wake me up. That's progress!
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my advice.Take some serious time off.Like 2-3 months at least.You put your body threw alot getting ready for your bodybuilding show.Then you hopped right into powerlifting and more events.This can take a toll on a 20 something thats geared up.Let alone someone like me or you that aren't exactly spring chickens in these sports anymore.
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my advice.Take some serious time off.Like 2-3 months at least.You put your body threw alot getting ready for your bodybuilding show.Then you hopped right into powerlifting and more events.This can take a toll on a 20 something thats geared up.Let alone someone like me or you that aren't exactly spring chickens in these sports anymore.
RIP I know you have a warrior mentality but I am also starting to get worried with the amount of injuries you have been getting............
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Well... there's no way that I'm taking that kind of time off, but I've been chillin' for about 6 weeks now, like just lifting light a few times a week and doing different stuff. I haven't really trained heavy or hard in a while!
I train pretty smart (I think ;D) and this back injury is something unfortunate. I think it's actually partly due to me not being on my game mentally too, but that's why I am chillin' right now. Other than my occasional back problems and a stupid nagging quad muscle that I like to bitch about, I think I've done pretty good to keep myself in good health (knocking on wood right now!).
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I know I've eliminated a lot of minor muscle "wear and tears" since I've cut way back on stretching....
I'm ok with warming up (pre lift) with stuff to target joints,but there comes a time when it's best to let the warm up weights do their job....
the worst quad pull I ever had was because I over stretched it before I ever stood under any weight..
I dealt with that fucker for over a year...
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Just take it easy. Don't be stubborn. 8)
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I honestly don't know how this shit happens. >:(
I wasn't even squatting heavy, and then I popped a rib back out adjusting myself in a fkn chair. It was the first set with my belt, and the only thing I can think is that maybe my belt somehow threw my hips off a little when I went down.
I feel your pain because I popped a rib out when I was going through the academy doing something similiar to what you did. I had a kevlar vest on that didn't fit right and when I squatted down to search the trainers ankle/shoe area, the vest forced my upper body to "bend" somewhat and I actually heard the rib pop. It hurt so bad that I couldn't tell if it was even the front or rear rib that popped. It did take a couple months to completely heal and I finished the academy wrapping duct tape around my sternum to hold the pain down.
Like you said, stuff like that is just a random freak injury. Don't make it hurt less though.
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I honestly don't know how this shit happens. >:(
I wasn't even squatting heavy, and then I popped a rib back out adjusting myself in a fkn chair.
rip is a powerful woman that needs to wear a girdle when she squats
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I feel your pain because I popped a rib out when I was going through the academy doing something similiar to what you did. I had a kevlar vest on that didn't fit right and when I squatted down to search the trainers ankle/shoe area, the vest forced my upper body to "bend" somewhat and I actually heard the rib pop. It hurt so bad that I couldn't tell if it was even the front or rear rib that popped. It did take a couple months to completely heal and I finished the academy wrapping duct tape around my sternum to hold the pain down.
Like you said, stuff like that is just a random freak injury. Don't make it hurt less though.
Thanks...I think that ribs are the worst.
rip is a powerful woman that needs to wear a girdle when she squats
;D
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I know I've eliminated a lot of minor muscle "wear and tears" since I've cut way back on stretching....
I'm ok with warming up (pre lift) with stuff to target joints,but there comes a time when it's best to let the warm up weights do their job....
the worst quad pull I ever had was because I over stretched it before I ever stood under any weight..
I dealt with that fucker for over a year...
I've been telling people for years not to stretch before lifting.
Using light weights with controlled form is the best warm up.
Sorry about the rib, i watched a friend of mine pop one out while doing heavy tricep pressdowns and he was in serious pain.
8)
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Thanks OL. No stretching b4 lifting is one thing, but during and after I think is pretty important. Gotta stay flexible to get ass to grass on squats and to arch on the bench! ;D
I think my ribs/back injury is getting slightly better. I can at least sleep on my right side now but the injury is on my left, and that's still out of the question. I've been doing seated machine work at the gym, and the light workouts seem to help work through some of the spasms etc. I can see how taping it like splinterhands said would be a good idea and I may have to start doing that if it doesn't get better in the next week or so. I am going to see my chiro again tomorrow and am very interested to hear what he thinks.
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come back hungry baby. :-*
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I am going to see my chiro again tomorrow and am very interested to hear what he thinks.
Was he able to help at all?
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I'm getting there... I love my chiropractor. I went back to him a week ago, and he said I still had a couple of "rib heads" popped out. Apparently, I pretty much pulled out the entire left side of my rib cage ::)
He put me back together and said I should be all set. I'm going back this coming Monday to make sure.
I'm in the gym, not doing anything crazy...working right now on getting in shape, losing weight and getting ready for NPC Nationals (BB)...15 weeks from today. I'm gonna set up a new training program for myself that is good for BB prep and also includes all of the conditioning and technique work I need for the PL season next year.
I got a looooooooong way to go to get to the Lightweights. ;D
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Well, well, aren't we the walking wounded?! Where the mind leads the body will follow. Stay positive, work around the injury the best you can. Your a winner and you can do it. (sounds so lame but it is so true)
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LOL thanks nash! :-*
I'm better. Went back to the chiro last Monday and got the green light to train as I normally do again. I've been easing back into it this week. Squatted yesterday for the first time in a long time and just stuck with 135 pounds to get back into the swing of things. Benched 185x5 last week too, which I was pretty happy with.
It'll be a couple weeks before I am doing anything heavier, but no worries. At least I'm better!
14 weeks out from NPC Nationals :-\
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So I take it you'll be staying out of gear for a while?
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So I take it you'll be staying out of gear for a while?
Yes, out of gear until probably January 2010. I'll be working on form, technique, and general strength conditioning while I prep for NPC Nationals. Haven't figured out exactly what my training program will look like for the next 13 weeks yet, but I'll start logging again once I do! :)
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rip is a powerful logger !
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rip is a powerful logger !
;D
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Aw rip hope its ing together now, and your on the road to recovery. I know how much you live for this and lets hope its all better now.
Davie
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Hey guys
Here's a little update. I'm just about 8 weeks out from Nationals and dropping alot of weight now. I weighed 129.6 this morning! 8)
Still training hard although not heavy... hitting the big three at least once a week, if not twice, doing alot of high volume. Basically incorporating alot of sheiko stuff into my contest prep training along with some ancillaries and alot of strength/conditioning and core work.
I'm going to a Functional Training Seminar this weekend that should be pretty interesting.
Back is recovered and holding up. No need to go heavy right now.
Feeling pretty good for 8 weeks out... haven't hit the wall yet. And I know that when I come back to the PL training, I will be better and stronger than ever!
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Glad to hear it, Rip! Take a load off.....relax.....then lift some heavy ass weights.
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Functional Fitness for Women Day last weekend... good workout, great gym, very cool.
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Functional Fitness for Women Day last weekend... good workout, great gym, very cool.
with training like that, you should be able to get the laundry done,the house cleaned and dinner on the table in half the time that you can now !
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with training like that, you should be able to get the laundry done,the house cleaned and dinner on the table in half the time that you can now !
Surprisingly not! ;D