Good luck Rip! How come Beast can squat 315 for 8 deep reps and you are playing around with 225 when you have bigger quads?
haha I don't know the answer to that.
MAD PROPS to any girl around my size who can get 315 for 8 deep reps...I really don't see how that's possible, but hey, whatever! :D
awesome stuff Lori, the most important thing is to not get too caught up in thinking you need all kinds of fancy training techniques right now that will just confuse you, get your form down on the squat and deadlift and just train each lift once a week and get the form down, keep that bar close and rubbing your shins on the dead and make sure you're hitting AT LEAST parallel or a little below on the squat, keep the assistance movements limited to some bent over rows, db rows or good mornings for the deadlift and heavy leg presses for the squat, have somebody help you make sure you're hitting proper depth on your squatting by watching you from the side or maybe even tape yourself squatting, they're Nazis at meets on squat depth.
nice pulling! few quick questions, though: is that belted, and did you stop on the floor for each rep?
Good numbers!
As magoo mentioned, always stop the bar on the floor and reset your hips before pulling again...remember "dead" lift, none of this bouncing off the floor stuff. this will help you be more explosive off the floor.
8)
I'll post some squatting videos eventually...so we can all check my depth. :)
Make sure the camera is in the right position. If you don't have someone to film you, just place it on the floor about 4 feet behind you.
Thanks for the tip! ::)
Thanks. :)
No Belt.
I'm not sure I would say I necessarily stopped on the floor. I tapped the floor and I was aware of bouncing it and tried not to.
I'm having a little bit of trouble hitting the floor evenly on both sides. I'm also not really dragging my weight along my shins...I think I have the bar too far out in front of me.
sit back on your heals and pull the bar up and against your body. it should slide up your shins and quads as you pull, use your bodyweight to your advantage...don't just pull straight up, pull up and towards your body if that makes any sense...lol
8)
Makes sense...and do all of that without falling backwards too!
Nos. sound good. How much do you weigh these days?
it should slide up your shins and quads as you pull
I just wanted to add a couple things...i think that what "the Beast" claimed, oh well ::).....anyway you should never use a rack like that, the most steps you want to take to clear a rack is two, one with each foot, enough to clear the rack so you don't hit it on the way down or up, i've never understood these clowns who take 5 steps with each foot to clear a squat rack.
- I also did 45 mins of AM cardio yesterday. I've been managing 5 cardio sessions/week for the last couple of weeks, trying to get back into the swing of it for contest prep.
-Any girl around my size who claims to be able to squat 315 for deep reps is completely full of shit. ;D
Squat Workout Tonight - Moderate weight.
SQUATS - Ass to Calves on all of them!
Bar x 15
95 x 15
155 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
Leg Extensions - 4 sets x 6 heavy
Standing Calf Raises - 4 sets x 15 or failure or whatever
Coupla things about the squatting --- What started out as a moderate weight got pretty fkn heavy by the last few sets!
The cage was being used, so I used a squat rack (sort of like the one below) and turned around facing away from the mirror. It was a total pain in the ass to walk the weight out far enough to clear the rack completely and then try to back it up when finished. I won't be doing it this way again.
Third set was kind of a mess. I had a hard time unracking the weight, then I totally stumbled walking it out of the rack and almost fell on my face, and then didn't get a very comfortable stance. On the way back to the rack after a semi-sloppy set (walking backwards), I stepped on my husband's foot and almost fell again. ;D
Also, my right knee is bothering me. I added a bunch of cardio in the last two weeks, and I think it's from that more than anything. It didn't bother me till the end of the workout, but it's a bit of a concern. I'm hoping it's just a little problem from being out of practice with the cardio.
Squat Workout Tonight - Moderate weight.
SQUATS - Ass to Calves on all of them!
Bar x 15
95 x 15
155 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
Leg Extensions - 4 sets x 6 heavy
Standing Calf Raises - 4 sets x 15 or failure or whatever
Coupla things about the squatting --- What started out as a moderate weight got pretty fkn heavy by the last few sets!
The cage was being used, so I used a squat rack (sort of like the one below) and turned around facing away from the mirror. It was a total pain in the ass to walk the weight out far enough to clear the rack completely and then try to back it up when finished. I won't be doing it this way again.
Third set was kind of a mess. I had a hard time unracking the weight, then I totally stumbled walking it out of the rack and almost fell on my face, and then didn't get a very comfortable stance. On the way back to the rack after a semi-sloppy set (walking backwards), I stepped on my husband's foot and almost fell again. ;D
Also, my right knee is bothering me. I added a bunch of cardio in the last two weeks, and I think it's from that more than anything. It didn't bother me till the end of the workout, but it's a bit of a concern. I'm hoping it's just a little problem from being out of practice with the cardio.
Why ass to calves? Why not parallel?
just like box pulling.. when you're used to going way deeper... when you get in a comp and only have to go to parallel or pull off the floor it makes things MUCH easier..
plus your body is designed to work full range..why not work it full range? What happens if you misjudge your own squat and get too deep. Don't want to have that range of motion WEAKER than the rest.
too much work..i'd cut your sets down to the 175x5 and then do doubles with say 225 or so or do singles just to get used to using heavier weight.. that many sets of five is nutz.i agree to a certain extent but what she could do is the old Bill Starr 5x5 program where you are doing 5x5 but the first 2 sets are warm ups and then 3 all out sets of 5, this was the cornerstone of Ed Coan's program for years, so she could do 95x5, 135x5 and then the 3 sets of 5 with 165-185, as the meet gets closer she could progress down to triples and doubles and then come into the meet off her best double in training.
I am going ass to calves
this post is useless without vids and grunting sounds
i agree to a certain extent but what she could do is the old Bill Starr 5x5 program where you are doing 5x5 but the first 2 sets are warm ups and then 3 all out sets of 5, this was the cornerstone of Ed Coan's program for years, so she could do 95x5, 135x5 and then the 3 sets of 5 with 165-185, as the meet gets closer she could progress down to triples and doubles and then come into the meet off her best double in training.
I have been lifting more like a bodybuilder then a power lifter for two years now. After reading this page and lot of what Rip has posted I have changed the way I look at lifting and now what I am doing at the gym. Plans are to hit it hard this year and maybe do a meet next year. I have learned a lot. Thanks Rip and everyone else's in put.
I am going ass to calves right now on the squats to build up some good strength and to work the full ROM like he said... squatting deep is totally new to me, so I have never worked the bottom part like that before... like never ever. I am also using a relatively narrow stance right now to build up some extra quad strength. I can't even believe I can squat 175 ass to calves!
Good news is that my hip flexors are starting to feel stronger (i.e. they are not burnt to a crisp after I squat).
Are your knees in pretty good shape?
wickedtruth is totally right...I shouldn't have done that many sets of 175. I am still learning how to structure these workouts, and I kinda screwed that one up. My plan is to be doing something similar to what was described above... working up to a max set and then back it down for a few sets.
The way that the crew I train with does it is if you have a 5x5 with a target of 175 you only do 175 on your last set. You warm up and then do jumps up to your target. Say 135,145,155,165,175. If you are chomping at the bit and feeling strong you could do five lb jumps. Maybe your sick and you do 15lb jumps to save energy. Whatever as long as you get your target. It is always rising bar. If you miss set 3 you can redo it on set four and try to get the weight one jump down from your target on your 5th or just call it a day. I know a LOT of lifters that train like this. Keeps your program nice and short because you just have to keep track of your targets. It takes into account your day to day energy level and you cant go down in a meet. Train like you compete!
rip is a power female that can bench press berserkfury
rip is a power female that can bench press berserkfury
That's my favorite one so far. ;D
Last night was a speed bench workout, plus some other stuff.
BENCH
5 sets 120 pounds x 3
3 sets DB side lateral raises x 12
3 sets rotator cuffs x 12
Lots and lots of ABs :P
30 minutes of very light cardio yesterday morning, 40 minutes of so-so cardio this morning
THAT is looking solid girl! When's your next squat workout?! ;)
you SO better be worth it lol
LOL I'm not sure yet... why ya wanna know?! ;D
I just hit the squats pretty heavy a couple days ago. I'm thinking about moving some workouts around and squatting later in the week, so it would be later next week, but it's a light week comin' up on the squats anyway, so you're gonna have to wait a couple more weeks. ;)
you SO better be worth it lol
I'm ALWAYS worth it. 8)
I'm not posting vids until I got something to show off anyway! :P
Going by ur avatar i think vids are needed now?!
good lifting.
davie
Thanks. Patience is a virtue!! I don't look like my avatar right now LOL. ;)
For the record, I will note that I seem to have gone through some sort of growth spurt or something from switching up my training and going with much heavier lifting and a PL-oriented approach. It's crazy... I think I've gotten really BIG, and not in a bad way. I'm getting really REALLY thick. And last night, I could see shoulder veins for the first time in a looooooooooong time, and I haven't even started dieting yet. I'm feeling like I have put on some serious size just in the last 6 weeks or so... like more than I have before in that time frame during the off-season. I'm the biggest I have ever been and definitely not the fattest. And I'm feeling SUPER strong right now, and I am loving it. 8)
Thats awesome well done to you. Tho im not thinking that wicked should ease up on the slagging before u start throwing hands lol.
davie
I agree...I'll be able to take him with one hand tied behind my back before he knows it. After all, they are going to make action figures in my exact likeness pretty soon! ;D
comes complete with....
Barbell ( 4 45lb plates)
complete dumbell set (35-55lbs)
leg press
headband
wrist bands
head phones
treadmill
EZ bake oven
30 page instruction manual on how to please a man
other accessories sold separately
SLDLs
Slow, long stretch
oooooh baby ohhhhh yeah oh that's it yeah baby come to papa ohhhhhhhhhhh
Geo, you should try doing it slow and with a nice, long stretch. You wouldn't believe how good it feels. ;)
OH, just in case you're keeping score... no cardio yesterday and 45 mins on the bike this morning. I'm hoping to start doing AM sprint/plyo workouts once/week next week if my legs are up for it.
I stopped liftin until the fall
i know you probably mentioned it earlier but why on earth are you doing so much cardio, Rip?
Lori, you sound very enthusiastic and that is a good thing.
Word of advice, watch you don't hurt your spine.
The deadlift leaves your vertebrae quite vulnerable. Even with correct technique, once fatigue creeps in , you are left wide open to back injury.
As most are aware also, the squat is a great strength builder, but it too can cause serious spinal problems further down the track.
For long term health and vitality, i would steer clear of the big three; the squat, bench and deads.
davie, I'll spare you the details, but clothes are a huge problem. I have about 4 sizes in my closet. Right now, I'm in my fat clothes, but they are all big in the waist and painted on my legs and ass. So in some ways, it's a good thing I have started my diet, as this is probably the biggest I'll be. And I'm still relatively small...I can't imagine what the real big girls do for clothes. I am pretty psyched to diet down and see what I look like since my training has been so different. 8)
Lori, you sound very enthusiastic and that is a good thing.shut up pussy. :D
Word of advice, watch you don't hurt your spine.
The deadlift leaves your vertebrae quite vulnerable. Even with correct technique, once fatigue creeps in , you are left wide open to back injury.
As most are aware also, the squat is a great strength builder, but it too can cause serious spinal problems further down the track.
For long term health and vitality, i would steer clear of the big three; the squat, bench and deads.
Make sure the camera is in the right position. If you don't have someone to film you, just place it on the floor about 4 feet behind you.
why when you pull...do you do 3 different deadlift movements? ???
honeslty i don't see how that could be very productive for your deadlift girl..i'd say pick one of them and beat the hell out of it..then work on accessory shit to help the deadlift.
I ripped all of the callouses off my hands and fingers last night... >:(
Lori, you sound very enthusiastic and that is a good thing.
Word of advice, watch you don't hurt your spine.
The deadlift leaves your vertebrae quite vulnerable. Even with correct technique, once fatigue creeps in , you are left wide open to back injury.
As most are aware also, the squat is a great strength builder, but it too can cause serious spinal problems further down the track.
For long term health and vitality, i would steer clear of the big three; the squat, bench and deads.
okay MAGOO... pick two benching movements... raw bench then close grips or chains and boards..but not THREE different benching movements on the same day you little deadlift diva. Just two is PLENTY if you work them hard enough. You're going to stall out and not go anywhere like that..
that would be like me doing..
DE bench for 12 sets..then 3 boards for 4 sets as heavy as i can go..then turning around and doing close grip benches...
the first two was more than enough! LOL
ohter than that...you're doing fantastic! How's that diet coming?! ;D
SQUATS - Ass to calves baby!
I don't know about any other guys reading that thinks......
but if ya ask me.....
that's pretty damned HOT !!!
Hex dumbell holds are my new "my grip sucks" exercise of choice. ;)
(http://www.getbig.com/boards/index.php?action=dlattach;topic=209130.0;attach=249783;image)
for someone with your degree of hotness you sure have some butt ugly hands rip !
No wonder your harem has deserted you ;)
for someone with your degree of hotness you sure have some butt ugly hands rip !
"i wanted a handjob, and i guess i said the wrong thing, next thing i know she twisted my dick up like a balloon animal."
Okay, we all know that's not my hand. I have a french manicure, with nice long nails that look fabulous while I'm benching. 8)
SQUATS - Ass to calves baby!
Okay, we all know that's not my hand. I have a french manicure, with nice long nails that look fabulous while I'm benching. 8)
Somehow, that seems to be more in line with how this cat roll:
Hows the grip traiing coming, hows it affecting ur home life?????????
Because im guessing ur husbands not complaining..........bec ause now u can open all the pickle jars urself. :P
davie
Funny you should mention that.
You know, my husband gets a back rub just about every night before bed
omg......
just when ya think this thread can't get any hotter....
rip is a powerful woman who can pick up babies by thier head with one hand !
Am I to understand that you have your diet/training so in tune that you know you need exactly 48 mins of cardio?! Crazy!
I have a decent bench clip using the chains that I may post up...the angle I set the camera at makes it a bit more of a crotch shot than I originally hoped for, which is why I didn't post it...but after watching Magoo's 225 for reps video, it's actually not as bad as I originally thought. ;D
hey! >:(
excellent work, babe.
That arch is ridiculous!!! :o
I think that all female lifting vids should be shot from such a vantage point. ;D
I would say to do push/pull if its an option, Rip. You have no squat suit and a DL suit doesnt add much. You seem to have a strong DL too, so go for it!
Hi Rip, Just like to ask if you do cardio everyday? I enjoy reading your journal, and must say this board has imspired me to take my training in a powerlifting direction.
I hate doing cardio...almost as much as I hate abs. :P
i'm assuming you've decided on pulling conventional at the meet? i'd thought you were going sumo, but it looks like all your training is centered on conventional.
Maybe I'll see you there girl! I'm doing powerlifting myself this year. Got tired of all the bullsh*t that went along with bodybuilding.I'll be at the USPF meet in Venice Beach June 14th...alot of cool stuff will be going on there, I have a couple af longstanding records to break, and believe me, they are going DOWN!!!! Steve Denison (USPF, Cali) is a longtime friend. He has really encouraged me and been very supportive. You couldn't ask for a nicer guy or a better meet director. Powerlifting ROCKS! And for the guys who are going to ask: all of my lifts are over 300...yes bench too...
Last night, I had a sudden itch in the middle of my back, and I reached back to scratch it with my left arm, and I hurt my shoulder. ::)
This kind of stuff happens to me when I stick to the powerlifts only. Heavy bench really limits my range of motion on anything involving shoulders.
It really hurts, and I am pissed about it. Scratching my back...wtf! >:(
I haven't even lifted anything upper body in 5 days, and I was really looking forward to benching tonight. Now I am not sure what I am going to do tonight. I just took some motrin and am icing it, hoping it'll feel better in a few hours.
This kind of stuff happens to me when I stick to the powerlifts only. Heavy bench really limits my range of motion on anything involving shoulders.
one BIG reason to do cuff stretches and exercises. also olympic lifts like overhead squats will do wonders for shoulder flexibility.
I hate it when you injure yourself doing stupid shit. :P
one BIG reason to do cuff stretches and exercises. also olympic lifts like overhead squats will do wonders for shoulder flexibility.
I never broke a bone in my life until I was walking down the stairs (in the dark) and missed one. Rolled my ankle and broke my foot on the next step. :(
yeah man after my bench press accident years ago.. I've done them both before and after all benching session and it feels SOOOOOOOOOO much better.
ripitup, are you drinking enough fluid? do you think you stretched a dried muscle?
HAHAHA..
told your scrawny ass could pull in the 300s! bet you can get it off the floor if you believed you could. ;)
do you normally do negatives on squats? ???
Way to go with all this work, Rip! Dieting and powerlifting are two words not commonly found together.
You are one tough chick! :D
190 x 3 - I loaded the bar before I put the shirt on, and for the first time ever, I totally spaced out and fkd it up. I had 45/25 on one side, and 45/37.5 on the other side. So it totalled 197.5 and was totally lopsided. Neither one of us had checked it before I started, but it was totally leaning left as soon as I started. My husband kept saying "square it up" and I was like wtf is going on? ;D
ahaha, what a coincidence, i did the same on tuesday! :D
so what do you think you're going for on your lifts? got an idea for your openers?
Rip:
For your shouldertry this :
http://www.gettyimages.com/Search/Search.aspx?src=quick&contractUrl=1&family=editorial&phrase=bigger%20stronger%20faster#
HIT THE HAMMER CURLS! Quite possibly the best thing to stave off bicep pain from benching.
Jason
LOL I have no idea! :D Seriously! I'm gonna do mostly triples for the last few weeks (and singles with the bench shirt), so I'll get a better idea then of what I might be able to pull off.
the nugget of wisdom i pass along from other people is to open with your 3RM, 2nd attempt with your current best, and if you get it go for a 10lb PR on the third.
this goes out the window for advanced competitors like pegg, but for folks like us it's pretty solid.
the nugget of wisdom i pass along from other people is to open with your 3RM, 2nd attempt with your current best, and if you get it go for a 10lb PR on the third.
this goes out the window for advanced competitors like pegg, but for folks like us it's pretty solid.
I think hitting that first attempt is very, very, important. More important than alot of people give credit for because it sets your mind up for a solid 2nd attempt and a PR 3rd attempt. I know if I miss the opener, I'm playing mind games with myself for the 2nd attempt. I don't like doing that.
Thanks Jason!
When I click on that link, I get a bunch of pics of people who might be celebs or something. Is that the Bigger Stronger Faster premeire?
Good to know about the hammers...they are my favorite bicep exercise anyway!
SHIT! My copy/paste skills earn an F-!!! Lemme dig up the link again and Ill repost it!
http://www.intensemuscle.com/6997-how-cure-shoulder-problems-trust-me-will-do-90-time.html
Jason
if you're widening your stance, pay attention to your shoes and bar placement. you're a bit higher-bar and wear shoes with a heel, so it might be better for you to just stick with the less wide placement. important thing is to find where you're strongest, even if it's not wide.
your competition is yourself. whether you're alone in your class or you're up against 20 people you'll never beat, just focus on beating you.
Nice PR!!! :D
15 mins of cardio? I lost more calories typing this message! ;D
I still need to start doing cardio. Hm.
Cardio sucks. Apparently, I need to do more of it. I took my 12 weeks out progress pics for the North Americans today, and I wasn't too happy with how far along my conditioning is. Less carbs and double cardios from now on.
Today - 50 mins AM cardio
SQUATS
warmup- barx15, 95x10, 135x5
Belt on-
175x3
185x3
195x3/2 sets
205x3- this was a little shaky
165x3/4 sets
I trained alone again on this one...no spotters on any of the sets. I think I might have a little more in me if I have a spotter behind me.
It doesn't really seem like I need to do much more for my legs at this point, so I finished up with 4 sets of seated calf raises and another 50 mins cardio.
The ONLY exercise I use a spotter on is heavy squats (well sometimes heavy incline presses), but that is it, and I do need a spotter on Squats to get the workout I need.
Rip,
Do you do your morning cardio on an empty stomach?
You are doing great, keep up the good work!
8)
That is a lot of cardio
But wow those are some pretty good weights
Long day today. 50 mins AM cardio. I travelled today... went from the airport this afternoon and did a second cardio 50 mins, had a protein shake, and then went to the gym to deadlift.
DEADS
warmup - barx15, 95x12, 135x5
I used my belt tonight for the first time. Not sure if I like it.
185x3
225x3/2 sets
255x2
275x2 *holy shit, this was really heavy. I actually can't believe I got it.
225x3/2 sets
I ran out of gas after the 275 set. My arms were killing me around the elbows.
SLDL
105x5/3 sets
4 sets of wide grip pulldowns. I am only doing these because I am paranoid about width on my upper back. I had to go light because I was completely exhausted.
you using straps or chalk ?
damn, your dead is SOARING. :o
With a DL suit you may get an official 3x bodyweight DL!!! :o
shoes are kinda important with squatting. if i switch from my adidas sambas to chucks, the first workout is kinda weird. i can't imagine going from squatting shoes to running shoes.
cute little butt ya got there rip !
That had to be the problem, I was all off balance. I had never used anything other than my running shoes to squat until about 3 months ago, and now I loooooooooooove my weightlifting shoes.
Today we went to the drag strip. It was hot as hell, and I ended up walking/jogging the track enough over the course of the day to total about 4-5 miles. I even did a couple of sprints. Now my legs hurt. ;D
It was the first time out with this bike. My husband completely rebuilt it top to bottom, and after getting a few kinks out, it ran quite well today. It got into the 8.80s but when the bike is all tuned up, it'll run under 8 seconds and around 180 mph in the 1/4 mile.
today
omg, I got my shout out! Flower and stella are gonna be soooooooooooooooo jealous....... ;D
lol I owe you one now.
That looked really easy Geo! 8)
abs before squatting = cannot be fun. :o
something i'm learning: easy on the warmups. better to do more work sets than a lot of 10-15 rep warmup sets when strength is the aim.
Lets add to that....you need to bring your weight up SLOWLY. I partially tore my pec last night because I didnt warm up enough. :( I can barely move it today.
something i'm learning: easy on the warmups. better to do more work sets than a lot of 10-15 rep warmup sets when strength is the aim.
I guess I'll have to take my shout out vicariously through the Stella the dog videos :-[
omg, I got my shout out! Flower and stella are gonna be soooooooooooooooo jealous....... ;D
I guess I'll have to take my shout out vicariously through the Stella the dog videos :-[
stella got a summer crew cut ,it's awesomeexcellent ;D
I'll take a pic tonight
excellent ;D
HAHAHAHAHA!!!!!!!!!!!! Thanks Geo
i have no idea how you can lift for power with all that damn cardio. :P
I would go 230 just to build confidence.
You still doing all three lifts?
Good luck!
Last bench shirt workout tonight...I pretty much just wanted to get my opening lift and call it a night, so it was a short one.I know it's probably been discussed somewhere on here but....
Always open light, it builds confidence.
90% of the time i see people bomb out because they open too heavy. once you miss that first lift, your head can mess with you.
Good luck, i know you will do great!
8)
I know it's probably been discussed somewhere on here but....
What is a bench shirt made out of and how does it help?
Do you have any pics of yours?
There are some pics of it when I first got it in this thread, and you can see that I was convinced at the time that it was WAY too small for me (pics are on p.4):That thing looks painful :o
http://www.getbig.com/boards/index.php?topic=166468.75
That thing looks painful :o
if i had pictures handy, you'd be AMAZED at how fucked up you can get from tight gear. i have almost, and others outright have, bled around the hem of the sleeve and the neckline. my old canvas suit also completely obliterated my hips, ass, and upper thighs. i looked like jim caviezel in passion of the christ.
if i had pictures handy, you'd be AMAZED at how fucked up you can get from tight gear. i have almost, and others outright have, bled around the hem of the sleeve and the neckline. my old canvas suit also completely obliterated my hips, ass, and upper thighs. i looked like jim caviezel in passion of the christ.If you find the pics please post them!
completely obliterated my hips, ass, and upper thighs.
My wife has had bruises for as long as 2 weeks after using a bench shirt, and she's bled just a bit (more leaked a bit of fluid, not outright bleeding) from the seams of her bench shirt cutting into her arms----this was right before she threatened to shove the bench shirt up my ass sideways if I didn't find one that "You better fucking find one that fucking fits me the right fucking way you fat stupid #### or I'm not wearing this fucking shit ever again, dammit" ;D
How much weight do you need to lose?
I have a few tricks...
8)
I'm soooooo close. I need to weigh in Friday morning under 132. I was 133.2 this morning on my scale. No idea what their scale will read, so it would be nice to have a pound or two cushion.
I don't want to have to do anything drastic to make weight, as my strength is already sapped enough. I'm planning on drinking nothing but water today and tomorrow (no diet sodas or crystal light), cutting sodium out completely tomorrow, cutting water completely after dinner tomorrow night, taking some dandelion root over the course of the day and before bed, and then going down and weighing at 9 AM totally empty, before I eat or drink anything.
I'm definitely interested in hearing your tricks, though, as long as they aren't terribly painful and won't compromise my strength. :)
Not eating will destroy your strength!
You are right on schedule!!! don't worry at ALL!
------------------------------------------------
Friday morning don't eat or drink anything...
A few hours before the weigh-in do this...
Buy a big chunk of Ginger(yuka) root, slice it up like a cucumber and place it in an old sock. run the bath as HOT as you can stand with the sock soaking in there. sit in the bath for at least 1 hour and refresh the water with HOT HOT HOT water every time it cools. you will be sweating like CRAZY and it feels like shit but only for a short time.
after an hour, weigh yourself, you should be able to sweat out 5 pounds in 1 hour. :)
after you do this, drink and eat nothing until you weigh in. after the weigh-in, stuff yourself with carbs all you like and get some rest. the next morning you should feel 100%.
I have done this at least 10 times and it always works...never lost strength and hit many PR's in lower weight classes doing this.
8)
haha WOW, that's a new one. Yuka root, huh!? I have never heard of that! I wonder what the yuka does or how it pulls water out of the skin.
One thing I have to consider is that weigh-ins are 9 AM-11AM, and it's a two hour drive for me. So I am leaving the house around 7 AM to drive down to the weigh-ins, and I am trying to get there as early as I can since I want to eat and drink right afterwards. I could do this at home the night before... but they aren't going to have a hotel room ready for me until at least noontime, so a hot yuka bath may be out of the question the day of weigh-ins, which is too bad because it actually sounds pretty damn good right about now!
Any other suggestions I could consider? (I'm tucking this one in the memory bank for making weight at a BB show in the future, as it sounds like a good one, and I may need it in about 9 weeks! ;D)
I'm not sure how it works, but it makes you sweat buckets...
Hmm...the drive could be an issue. you could do it, take a shower and then drive 2 hours to the weigh in, just don't eat or drink on the way. i've driven over an hour after doing the bath and it wasn't bad.
you have to do the bath right before the weigh in, not the night before because it dehydrates you.
Ryan Kennelly used this method years ago and i copied him! ;D
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Thanks. I'm hitting the grocery store tomorrow, so I'll pick some yuka up and maybe give it a go Friday morning early before I head out.
I don't have any AC in my car, so I can totally picture me doing this hot yuka bath and then just continuing to sweat my ass off for two hours down to the hotel. At least I will be sure to make weight that way! ;D
Good luck Rip!
Yeah, you might be a little sweaty when you get there... ;)
After weigh ins, i prefer a 16oz. steak, mashed taters and some cheese cake...packs on at least 5 pounds.
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Good luck Rip!
Yeah, you might be a little sweaty when you get there... ;)
After weigh ins, i prefer a 16oz. steak, mashed taters and some cheese cake...packs on at least 5 pounds.
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Honestly RIP, at this point, I'd consider stopping the cardio until the weekend. Do some stretching, do some yoga or something like that, but considering you've got just a couple of days, it'll give your legs a chance to recover a bit and it shouldn't put you behind for your bodybuilding contest.
If you are within a pound or two, it shouldn't be that hard to make weight----just do the ginger bath thing or crank the heat in your car on the way there and sweat a bit. Just be careful if you do that that you don't get carsick and hurl.
LOL thanks! I hear ya on the cardio...I'll be chillin' tomorrow for sure.
132.2 on my scale this morning... nothing like coming in right at the top of the weight class! I hope their scale reads like mine. I'll try not to hurl on the way down there. ;D
I have not been following this thread for a while now and just had time to skim this last page. I have done a few last week weight drops in my day (and by day I mean year and a half). Sounds like you have this down easy but for future reference here are the tips I have picked up. Not sure if this has been said yet but cut salt a week out and drink a LOT of water (Tuesday, 4L, Wednesday 5,Thursday 6, Friday morning 4 and cut it out 16 hours out. If any of you bigger guys want to try this double the volume). Get some sour fruit gum and chew it to get the spit flowing and spit into a water bottle. Lastly lean left on the scale if its a digital, sensors are off center to make room for the rest of the circuit board and there are more on the right. Usually takes off 100g. As a last resort (and I shit you not I have seen this done. I think it is a superstition that someone picked up at worlds one year from the finish team if I remember the story right) Have someone stand on a chair and push down on your head as you exhale. The thought being that after a night of sleeping you have a bunch of heaver gas sitting at the bottom of your lungs that you can get out this way.
Are you serious?
Heavier gas?
Do you realize how heavy GAS is? ;D
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good going rip....
you're my new hero !
Thanks Geo! :D
Congrats Lori! Judging on your 1st squat is why I will NEVER compete in single ply. I dont have the mental fortitude for it. Strong lifts all around though for sure. What kind of gear did you squat in?
Jason
Thanks Jason! I squatted and deadlifted RAW, just a belt.
yeah rip...
great going !
Awesome fucking job Lori!!!
To say I`m impressed would be a huge understatement.......... .....really psyched and happy for you.
Congrats hun,now kick ass in Cleveland!!
The Powerlifting Watch Lifter Rankings are the Top 50 (20 for women) squats, bench presses, deadlifts, and totals performed in the past 12 months (in the U.S. or by American lifters). The rankings are broken out by weight class, equipment type (raw, single ply, and multi ply), and gender. Lifts achieved in a recognized federation or major unsanctioned meet are included in the rankings.
Lori Steele, 132, was named best female lifter at this weekend's USPF Senior Nationals. Steele totalled 770 pounds, recording a 242 pound squat, 225 bench press and 303 pound deadlift. The bench press ranks Steele third and the total nineteenth in the Powerlifting Watch Lifter Rankings. :o
the music on that vid is just clutch.
Those lifts looked EASY! ;D
Practice getting your hips lower and under you more when you deadlift, drive with your heals. you are pulling ALL lower back, just using the hips as a hinge, instead of for power. it's obviously working for you so keep up whatever feels comfortable.
Those squats didn't look bad, some FEDS would have passed them, but USPF meets are very strict. you have a TON of lockout power on squats.
I'm very happy for you and truely impressed overall!
That squat suit will add more "fun" to your training!
Now it's time to get ripped!
Good work Champ! ;D
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GREAT WORK RIP!!!
I want a WR, damnit! :(
Thanks OL, and thanks SO much for the help you provided me along the way!! You and some of the other guys on this board have been really great, and I can't tell you how much I appreciate it!
Those DLs were NOT comfortable btw. After my second lift, I was talking to someone about how I really need to try to keep my hips down and use them and my legs more when I lift, and then I got up there for my third lift and completely forgot all of that, and just bent over and picked up the weight with nothing but my back. ::)
I am still feeling it today.
NOW I need to figure out how to structure my training for the BB contest prep and still get some powerlifting work in. I need to start doing lighter weights and higher reps for the most part - work on defining (and minimizing risk for injury) as opposed to mass/strength building right now.
I gotta cut down to one bench/squat/dl workout a week, dedinitely have to add some work on my shoulders, arms, and upper back, and generally restructure things so that I am weight training 5 times a week now with higher volume instead of 3-4 with lower volume. I would like to train back twice a week now because my upper back width is seriously lacking.
My plan is to restructure things for the next 8 weeks, but somehow still manage to train the three big lifts, just not as heavy. Not sure what rep range I am going to work in, or what kinds of exercises I am going to do. (for example, I probably won't do much shirt work for the next 8 weeks, so I am not sure if I am going to keep working board presses and other related exercises.) Then, I will have 3-4 weeks to go really heavy again after the North Americans, and then another 8 weeks of lighter, high volume work before Nationals.
So I am basically looking at 8 weeks light, 4 weeks heavy, 8 weeks light....or something like that.
I'm happy to take suggestions if anyone has any! ;D
I would say dont abandon your gear (or I guess shirt?) completely. It is going to be loose when you drop weight so take the chance to do doubles and triples in it. It will really teach you how to use it properly. Maybe even get your squat suit now and start doing straps down (locked and unlocked bottoms) work in it. It will save your hips big time and let you keep lifting heavy(er) with minimal chance of injury.
Also do high reps on the Big three. 5x16 on squats (you have no idea how much fun those are!) , 2x20 deadlifts etc... Just because you are in a low percent of your max doesn't mean your not improving. No chance of injury on those.
I know one guy who trains like this all the time and he is national level in both powerlifting and bodybuilding (in Canada). Anyway just my thoughts on the topic.
Thanks... those are exactly the kinds of suggestions I am looking for! :)
I did give my shirt back to Titan, and they are lowering the neck and tightening the chest plate for me. So you KNOW I am going to have to try it out when they send it back to me! I'll probably be stepping up to a Katana next year, but I am curious to see what the adjustments to my F6 are going to do.
Not sure what weight I'll eventually end up bouncing back to after the BB comps - I'd like to stay in the 132 weight class if at all possible - so I'll look into purchasing a squat suit in the near future too, as it certainly wouldn't hurt to start breaking it in while I am smaller. It's gonna be a Titan as well.
Katana's are king. I have two. One for the in the 198 class and one for the 220 class. Its like having fat pants 8)
You should be proud of yourself Rip! They're great lifts, are you going to continue with PL comp?
there's a dude at my gym trying to get me to join the single ply competition brigade. now i almost feel like going for it, even though i've spent years railing single-ply feds. >:(
awesome job rip, makes me wanna do some powerlifting.