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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: The BEAST on January 13, 2009, 09:08:47 PM



Title: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on January 13, 2009, 09:08:47 PM
I think the thing that is going to be hardest through this training is going to be staying injury free.  Over the past 4 years I have tweaked my lower back a few times and I have a tendency to push a little too hard so staying healthy is my number 1 goal.  

My bodybuilding diet will start middle of June so I have nearly 6 months to get it together, learn the 3 lifts and compete.  Over the past few weeks I have had the chance to train at 2 powerlifting gyms in my area, Frantz gym and Lance's gym.  Both were a great time but after consideration I have decided to do my training at Lance's gym because he compete in the USPF and use to compete for the USAPL so he know the rules, plus he will give me a lot of individual attention while I am at his gym and even go to meets that are relatively close to coach me there.  He is pretty bad-ass and seems like a great guy...oh and he is one big motherfer...he weighs in at 340!!!!

Lori gave me a training program which I plan on following although I am in a bit of a tough situation, my bbing training partner is doing Junior USA's in a few months here and I would feel terrible leaving her to train by herself every day.  Lori has warned against overtraining so I am trying to figure it out.  Also Lance has a couple very cool things at his gym that I will work into the program at well, if nothing else I am definitely following the guideline of the program and basics.

I started yesterday and am already hurting...last week I had PRK done to my eyes http://en.wikipedia.org/wiki/Photorefractive_keratectomy so had taken off this weekend and jumped into my light squat week on Monday.  Probably started out a bit to eager after the surgery and days off because all sorts of shit is hurting today.  

From this point on I am going to try to work out at Lance's on Mondays and Saturdays...it is roughly 45 minutes no traffic so 2 hours with traffic to get there.  If I can work in another day I will but probably will be tough.


Title: Re: The Beast Powerlifting
Post by: The BEAST on January 13, 2009, 09:21:02 PM
Monday's Workout: Light Squats (65%)

Squats:
95 x 5
135 x 5
185 x 5/2 sets
205 x 5/2 sets

Good Mornings
95 x 10
115 x 10/2 sets

Then they threw a new thing in for me that I loved but that absolutely KILLED me today.  Basically the gym is int he basement of a big warehouse and the floor in concrete.  They have a tire that is connected to a big chain that you connect to a lifting belt and you pull the tires (with weights inside, I started with a 35 I think).  You lunge/walk down about 40 meters forward, backward, side lunge and side crossover.  It reminded me of a track drill and it really works your hips and knees but today my hip flexors are totally screwed up.  I maybe pushed it just a bit on the first day of that kind of cross-training.

Oh I did use my new shoes which I love so far, they do help to keep your feet flat and on your heels and the guys were good to tell me when I was just slightly below parrellel so I wouldn't be training improperly.  Hopefully this week I will be ordering my squat suit and bench shirt! 


Title: Re: The Beast Powerlifting
Post by: The BEAST on January 13, 2009, 09:25:39 PM
Today I lifted with Gail, my training partner.  We did arms...

Biceps:
straightbar 7's (wide, middle, close grip)
40 x 3 sets

Seated bb curls
70 x 5/4 sets

Seated incline iso-peak curls
20 x 10/3

Triceps:
Pushdowns
60 x 12/2 sets

Seated Dips
100 x 12
120 x 10
130 x 10

Rope Extensions
42.5 x 10/2 setsw
50 x 10





Title: Re: The Beast Powerlifting
Post by: The BEAST on January 13, 2009, 09:28:35 PM
wheres the winstro!

ummm why do you follow me around?  obsessed??

At least I can tell how interested you are in me   ;)


Title: Re: The Beast Powerlifting Journal
Post by: Fatpanda on January 13, 2009, 09:29:41 PM
good luck jen  8)


Title: Re: The Beast Powerlifting Journal
Post by: Fatpanda on January 13, 2009, 09:33:45 PM
Are you going to be using a max day/speed day setup then ?


Title: Re: The Beast Powerlifting
Post by: benz on January 14, 2009, 03:44:43 AM
ummm why do you follow me around?  obsessed??

At least I can tell how interested you are in me   ;)

to be honest just joking, dont worry about the stupid things i say


Title: Re: The Beast Powerlifting Journal
Post by: burn2live on January 14, 2009, 03:47:38 AM
Good luck! Sounds like you have a good set-up in the gym you're going to. What type of stuff does it have? Any pics of it?

Be careful with your eyes. You only get one pair! Sounds like you got back to training a bit early. How long did your doc tell you to wait?


Title: Re: The Beast Powerlifting
Post by: ripitupbaby on January 14, 2009, 04:21:39 AM

Then they threw a new thing in for me that I loved but that absolutely KILLED me today.  Basically the gym is int he basement of a big warehouse and the floor in concrete.  They have a tire that is connected to a big chain that you connect to a lifting belt and you pull the tires (with weights inside, I started with a 35 I think).  You lunge/walk down about 40 meters forward, backward, side lunge and side crossover.  It reminded me of a track drill and it really works your hips and knees but today my hip flexors are totally screwed up.  I maybe pushed it just a bit on the first day of that kind of cross-training.

Oh I did use my new shoes which I love so far, they do help to keep your feet flat and on your heels and the guys were good to tell me when I was just slightly below parrellel so I wouldn't be training improperly.  Hopefully this week I will be ordering my squat suit and bench shirt! 


That's good GPP (general physical preparedness) work... be careful with overtraining.  And don't forget to log EVERYTHING that you do for training, incl. cardio... :)

I'm glad you started a log!  You have to keep track of your numbers or else you will get lost!



Title: Re: The Beast Powerlifting Journal
Post by: thewickedtruth on January 14, 2009, 03:01:43 PM
haha this should be good..  8)


Title: Re: The Beast Powerlifting Journal
Post by: The BEAST on January 14, 2009, 10:27:45 PM
Good luck! Sounds like you have a good set-up in the gym you're going to. What type of stuff does it have? Any pics of it?

Be careful with your eyes. You only get one pair! Sounds like you got back to training a bit early. How long did your doc tell you to wait?

thanks for the concern about my peepers!  The docs want you to take it relatively easy for a week but there is more risk with Lasik because of the suts they make.  My surgeon said once the special contacts come out (which was Monday) I should be pretty good to go so I am not pushing it too much this week but being at Lance's makes it hard to resist!!

I will try to get some pics, his website doesn't have any but so far it seems like it will have all I will need and more.  He has chains, bands, boards, and the best part really has been Lance.  It is a bit early to say because it has only been 2 days of training but he trained me again today.  He looked over the training program and I talked about wanting to powerlift 3 days (instead of 4) and do 2 other days of more bbing lifitng so we can work out the program using Lori's template.




Title: Re: The Beast Powerlifting Journal
Post by: The BEAST on January 14, 2009, 10:44:47 PM
Today's workout was Chest...when we went over the workouts for the week I mentioned how much I wanted to train with chains so he said lets do it.  He had 20 lb chains...

Bench:
45 plus chains x 10
65 plus chains x 8
95 plus chains x 5
105 plus chains x 5
115 plus chains x 5

3 board press
135 x 3
145 x 3
155 x 3
175 x 3

Pec Dec
100 x 10
110 x 10
120 x 10


After we took my measurements for my shirt and suit, Lance's friend is in Massachusettes (I think) and we willl get them ordered tomorrow.  Oh and granted I had just worked out but my biceps measured 15 inches!  For me that was very exciting, only 2 years ago they were 13ish, I am my ehaviest right now and with the pump but still, yea!!



Title: Re: The Beast Powerlifting Journal
Post by: ripitupbaby on January 15, 2009, 05:45:36 AM
Girl you are making me feel little and weak...  ;D... I bet you can press more than that with a 3 board.  You sore in all kinds of new places yet?
What kind of shirt/suit are you getting?  Breaking them in is when the real fun begins!!



Title: Re: The Beast Powerlifting Journal
Post by: QuakerOats on January 15, 2009, 07:19:07 AM
Today's workout was Chest...when we went over the workouts for the week I mentioned how much I wanted to train with chains so he said lets do it.  He had 20 lb chains...

Bench:
45 plus chains x 10
65 plus chains x 8
95 plus chains x 5
105 plus chains x 5
115 plus chains x 5

3 board press
135 x 3
145 x 3
155 x 3
175 x 3

Pec Dec
100 x 10
110 x 10
120 x 10


After we took my measurements for my shirt and suit, Lance's friend is in Massachusettes (I think) and we willl get them ordered tomorrow.  Oh and granted I had just worked out but my biceps measured 15 inches!  For me that was very exciting, only 2 years ago they were 13ish, I am my ehaviest right now and with the pump but still, yea!!


sorry to doubt you ,but 15 inch arms? :-\


Title: Re: The Beast Powerlifting Journal
Post by: The BEAST on January 15, 2009, 10:53:15 AM
sorry to doubt you ,but 15 inch arms? :-\

haha, I agree!!!  I didn't believe it either and still don't think it is possible...


Title: Re: The Beast Powerlifting Journal
Post by: The BEAST on January 16, 2009, 09:09:40 PM
Well I took the last 2 days off, my hip flexors were still sore from the squat workout and I wanted to be good for my deadlifting workout tomorrow.  I actually get to train with Lance tomorrow so I am excited because he is a big boy and it will be fun to watch him work. 

Other then that I have been looking at Rip's pics from last year getting into her shirt and not looking forward to the experience.  Doubt that I will be able to use it for my first meet which is most likely going to be in St. Louis on the 21st...



Title: Re: The Beast Powerlifting Journal
Post by: IrishMuscle84 on January 17, 2009, 12:26:00 AM
Good luck at your first meet!! kick some ass! 8)


Title: Re: The Beast Powerlifting Journal
Post by: burn2live on January 17, 2009, 04:04:49 AM
Well I took the last 2 days off, my hip flexors were still sore from the squat workout and I wanted to be good for my deadlifting workout tomorrow.  I actually get to train with Lance tomorrow so I am excited because he is a big boy and it will be fun to watch him work. 

Other then that I have been looking at Rip's pics from last year getting into her shirt and not looking forward to the experience.  Doubt that I will be able to use it for my first meet which is most likely going to be in St. Louis on the 21st...



Shirts are a pain in the ass. I've never worn one myself, though I've had to get my friend into one. Let's just say it was awkward. lol. It was a real small shirt and he has pretty big lats for his size. The shirt ended up biting right through his skin on either lat  :-\


Title: Re: The Beast Powerlifting Journal
Post by: The BEAST on January 17, 2009, 02:44:51 PM
Back:

Deads- I did these in my socks today for the first time...I still need to order those deadlifitn socks or find my wrestling shoes.
95 x 10
135 x 8
185 x 5
225 x 3
275 x 3
285 x 1

225 2 x 5

Seated row
70 x 12
100 x 10
120 x 10

Lat Pulls
75 x 10
90 x 10
105 x 10

Weighted abs 3 x 20

Overall I thought it was a decent workout...Lance narrowed my stance just a touch.  My main problem is I am not sitting back far enough on my hips at the start of my lift and the bar comes a bit away from my body at the start.  My first quarter of the lift is the most sluggish and then I am fine once I get it nearly to my knees.  Once I am set in position when I actually start the lift my knees come forward over the bar...when I try to focus on staying back on my hips and heels I lose my balance.     




Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 19, 2009, 10:21:16 PM
OK I got my first videos today!  We benched and had a decent workout, when watching these videos I feel like I am all over the place.  Once of the guys at the gym had a size 42 Katana that he let me try out to see.  We figured it would be big (and it was) but still gave me a lot of support and helped me stay with my elbows in...plus we have a better idea of the size I will need in the Katana (we are thinking a 36 or 38)

Chest:
95 x 10
115 x 8
135 x 5
140 2x5
145 x 3

with shirt
165 x 3
170 x 1
180 x 1
190 x 1

Lock-Outs
135 x 5
155 x 5
175 x 5

There is so much to work on as you will see but it is a start.

http://www.youtube.com/watch?v=QWAmxa8v5Cw

http://www.youtube.com/watch?v=dCkmMwUyi7k


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Geo on January 19, 2009, 10:55:00 PM
well that's two chicks (you and rip) that are already stronger than goatboy !


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: ripitupbaby on January 20, 2009, 05:23:15 AM
Good stuff Jenny!  Love the pants ;)

You'll have that shirt mastered in no time.   8)



Title: Re: Goal: 350/200/315 by 3/21/09
Post by: QuakerOats on January 20, 2009, 08:40:07 AM
good lifting Jenny, props.


Title: Re: The Beast Powerlifting Journal
Post by: The BEAST on January 20, 2009, 03:12:13 PM
Shirts are a pain in the ass. I've never worn one myself, though I've had to get my friend into one. Let's just say it was awkward. lol. It was a real small shirt and he has pretty big lats for his size. The shirt ended up biting right through his skin on either lat  :-\

haha, I can't actually imagine getting into a tight shirt because this one was even beginnning to dig into my lats and triceps.  I thought it bbing you invade others personal space but I am learning that this is even more prevalent in powerlifting!


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Fatpanda on January 20, 2009, 03:19:57 PM
why not just lift raw then jen ? why the preference for shirts ?


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: bthomas77 on January 20, 2009, 05:00:46 PM
sounds like you are kicking some ass young lady...keep it up.....


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 20, 2009, 06:48:56 PM
why not just lift raw then jen ? why the preference for shirts ?

Because I am going to compete in the USAPL and they allow shirts.  To give you an idea my best raw bench was 155 and with a loose shirt my first time using it I could push 190 and it didn't feel too hard, just different.  It would be a huge disadvantage to me to not use a shirt.  I want to compete in the USAPL for a few reasons; it is the largest federation for female lifters; its drug-tested; the Arnold now gets feed from the federation and I truly believe I am good enough to compete at the Arnold in the future.  That to me would be incredible...


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 20, 2009, 06:56:37 PM
Thanks B!  So far I am loving it :)

Arms:

Barbell Curls
50 x 12
60 x 10
70 x 10

standing isolation/incline curls
20 x 12
25 2x10

bent-over cable curls
15 x 12
20 2x8

dumbell reverse skull-crushers
20 x 12
25 2x10

Close-grip bench
95 x 12
115 2x8

single-arm standing pushdown
15 3x10





Title: Re: Goal: 350/200/315 by 3/21/09
Post by: flexingtonsteele on January 20, 2009, 07:03:58 PM
good lifting jen!

now lets see a vid of u squatting ;D


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 20, 2009, 10:22:44 PM
I do squat tomorrow but it isn't going to be a heavy day (at least I don't think so...I have been letting Lance have control over my training so I guess we will see!)  I will definitely get a few sets on camera-oh and Block is supposed to meet me at the gym too so it should be a fun day!!


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Fatpanda on January 21, 2009, 09:49:44 AM
Because I am going to compete in the USAPL and they allow shirts.  To give you an idea my best raw bench was 155 and with a loose shirt my first time using it I could push 190 and it didn't feel too hard, just different.  It would be a huge disadvantage to me to not use a shirt.  I want to compete in the USAPL for a few reasons; it is the largest federation for female lifters; its drug-tested; the Arnold now gets feed from the federation and I truly believe I am good enough to compete at the Arnold in the future.  That to me would be incredible...

well best of luck, i hope we see you at the arnold soon  8)


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: bthomas77 on January 21, 2009, 07:28:53 PM
Thanks B!  So far I am loving it :)

you're welcome young lady, and i'm excited for you.

hope you had a great day Ms. MB....




Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 21, 2009, 11:31:28 PM
Not a great workout today...unfortunately I have a few personal issues that I have been dealing with and have been very stressed for a few days and I think I felt it a bit in my workout.  Also my recovery in general seems to be taking awhile...strange pains that I haven't felt before in my legs...

I did tape a few of my squat sets and I am completely reverting back to my bad squatting habits...my knees are totally over my feet and the guys keep telling me that my hips aren't in the right place but I am not getting it.  Also I could go a bit deeper in some of the reps.  We will probably work in a bunch of sets next week with lighter weight and working on proper techinique.

My camera started to run out of batteries so I only taped 2 sets in the middle although one of my partners got a few on his camera so once he loads them I can link to them.

By the end of the workout I was out of gas.

Squats:
95 x 12
135 x 10
185 x 8
205 x 5
225 x 5
245 x 3
260 x 3

Front Squats
90 x 12
120 x 10
140 x 8


http://www.youtube.com/watch?v=sLQlvNJs9FE

http://www.youtube.com/watch?v=Bevv3zm-Bvo



Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 21, 2009, 11:44:44 PM
 Ugh, this was definitely my worst set and my first rep is ugly...actually all three are

http://www.youtube.com/watch?v=ynVCsVCV5Cw

Thanks Dean for uploading and taping!!


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Hedgehog on January 22, 2009, 12:52:45 AM
Looks like you're squatting in front of a mirror.

I'd advice against doing that.

That seems to be the major problem IMO.

Check these squats:

http://www.youtube.com/watch?v=cUHpuMcje84

http://www.youtube.com/watch?v=AjfEnUT2A-g

#Invalid YouTube Link#


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: flexingtonsteele on January 22, 2009, 02:24:07 AM
be careful and get that form down, because if u dont, a back or knee injury is NO JOKE!!

looking great jen! especially at the bottom of that squat  ;)


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Hedgehog on January 22, 2009, 02:34:32 AM
be careful and get that form down, because if u dont, a back or knee injury is NO JOKE!!

looking great jen! especially at the bottom of that squat  ;)

Disagree.

I think Beast's right. She needs to get the form back on track.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: flexingtonsteele on January 22, 2009, 02:39:46 AM
Disagree.

I think Beast's right. She needs to get the form back on track.

dude read my post, im not talking about her squat.

im talking about her SQUATTER!! beast has an awesome ass and i was just complimenting her on it!


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: ripitupbaby on January 22, 2009, 05:27:44 AM
I like the little noise you make at the top of each squat... maybe I'll try that and see if I can get my numbers up a little more.   ;D

The vids that Hedge posted are awesome...very inspiring to watch.  Get yourself away from the mirror, woman!  You should be looking up at the ceiling anyway. 

Keep it up!


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: QuakerOats on January 22, 2009, 07:12:03 AM
good stuff Jenny, i disagree partly with Hedge on the form, i think it was pretty good, you're leaning forward a little but nothing major, the "head up" thing is a little overrated i think, just squat how you're most comfortable, as long as you're not looking down you're fine, EXTREMELY good effort, you can tell she is a very hard worker.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: QuakerOats on January 22, 2009, 07:22:21 AM
BTW not everyone has to squat exactly like a top level Olympic lifter, that's like saying that EVRY bodybuilder on any level should look like Ronnie Coleman or Jay Cutler, genetics are involved in squatting form just like everything else in life.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 22, 2009, 10:28:43 AM
lol about the mirror.  We usually squat on a different rack but Dean was already there and we would have been racking and unracking the whole night. We squatted on a different rack and I noticed the mirror there in the beginning but it actually messes me up now when I watch myself.  I tried to look to see how deep I was going during my warm-up and it threw me off so yes I was in front of a mirror but I wasn't looking, I actually do look up when I am squatting.  So I am supposed to be looking up more?  It is hard to tell in those vids though.

Thanks for the comments guys.  I am done today :)  My hip flexor's are TIRED!!  It is nice to have a day off.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: tonymctones on January 22, 2009, 12:03:50 PM
DAMN!!!  :o awesome vids jenny keep putting in the work youre gonna be great.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: QuakerOats on January 22, 2009, 01:36:18 PM
lol about the mirror.  We usually squat on a different rack but Dean was already there and we would have been racking and unracking the whole night. We squatted on a different rack and I noticed the mirror there in the beginning but it actually messes me up now when I watch myself.  I tried to look to see how deep I was going during my warm-up and it threw me off so yes I was in front of a mirror but I wasn't looking, I actually do look up when I am squatting.  So I am supposed to be looking up more?  It is hard to tell in those vids though.

Thanks for the comments guys.  I am done today :)  My hip flexor's are TIRED!!  It is nice to have a day off.
don't worry about the whole "looking up" bullshit, as long as you're not looking down or sideways you're fine, anyone who has squatted HEAVY understands that all this "look up, keep the hips tight, count to 3, breathe in, sit back, etc., etc." nonsense goes out the window just like how with the deadlift people say "keep your hips down" but when that weight gets HEAVY the first thing that happens is that those hips straighten out, just keep your form DECENT and you're fine.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: QuakerOats on January 22, 2009, 01:40:16 PM
BTW if you look at that first Olympic lifter squat he's looking straight forward not up.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: MONSTER_TRICEPS on January 22, 2009, 01:45:37 PM
BTW not everyone has to squat exactly like a top level Olympic lifter, that's like saying that EVRY bodybuilder on any level should look like Ronnie Coleman or Jay Cutler, genetics are involved in squatting form just like everything else in life.

True. Squat form depends a lot on leg length in relation to torso length.

Short legs long torso = straight up oly squats.
Short torso long legs = more of a goodmorning squat.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: ripitupbaby on January 22, 2009, 01:51:31 PM
Hey Beast, it's not that you HAVE to look up or anything like that.  What you HAVE to do is try to master the proper form/technique to get the most out of the equipment you are planning on using.  It's not just about successfully squatting heavy weight.  If that were the case, your squats would be FINE just the way they are.
You need to train for using a squat suit.  YES, some people squat with better form than others, some lean forwards, some lean back more... you don't have to be genetically gifted to learn how to squat properly for your specific purpose, though. 

Whether you look up or not, you should focus on trying to keep your back as erect as you can and your weight back over your hips/ass a little more.  For me, it's easiest to do this if I pick a spot on the ceiling and stare at it the entire time I am squatting.  That helps me to keep upright more and to sort of lead with my chest on the way up. 

I would recommend lightening up the weight and mastering the form/technique, at least for a couple of workouts... clearly you have the strength, so that's not a problem right now. 



Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 25, 2009, 12:08:14 PM
Friday: Shoulders

Shoulder Press
25 x 12
30 x 12
35 x 10
40 x 8

Military Press/smith machine with 2 pauses on push up
65 x 10
75 x 10
85 x  8

Incline Beach Lateral Raise
10 3x10



Title: Re: Goal: 350/200/315 by 3/21/09
Post by: tbombz on January 25, 2009, 12:17:51 PM
OK I got my first videos today!  We benched and had a decent workout, when watching these videos I feel like I am all over the place.  Once of the guys at the gym had a size 42 Katana that he let me try out to see.  We figured it would be big (and it was) but still gave me a lot of support and helped me stay with my elbows in...plus we have a better idea of the size I will need in the Katana (we are thinking a 36 or 38)

Chest:
95 x 10
115 x 8
135 x 5
140 2x5
145 x 3

with shirt
165 x 3
170 x 1
180 x 1
190 x 1

Lock-Outs
135 x 5
155 x 5
175 x 5

There is so much to work on as you will see but it is a start.

http://www.youtube.com/watch?v=QWAmxa8v5Cw

http://www.youtube.com/watch?v=dCkmMwUyi7k


hey...that looks like a 45 on each side... how is that 190lb ?


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 25, 2009, 01:03:45 PM
Lance was actually competing this weekend and did great yesterday, he totaled 2341 and his indivudual lifts were

Squat: 975
Bench: 633
Deadlif: 733

From my reports I guess he probably had more on Squat, all three were good lifts.  I am pushing for him to hit 1000 at Nationals this year!!!!  How incredible.  His Bench I guess was very rushed with his warm-up time and I think it threw him off, his best is 661.  Deadlift, I know he has hit 803 as his best so he has more in him...

I really wish I could have been there to see it but I will be at his Nationals in July!



Title: 400/250/400 by 2010
Post by: The BEAST on January 25, 2009, 01:08:41 PM
Back: without the boss

Deads:
95 x 12
135 x 10
175 x 8
225 x 5
245 x 5
255 x 5

Lat pulls
120 x 10
125 x 10
130 x 10

Seated Row
120 x 10
130 x 8
140 x 5


The workout felt good and deadlifts felt pretty easy but my lifting partner makes me look like a wimp...on her last set she pulled 305 for 8 no problem.  She is getting ready for Jr. USA's (not a powerlifter) but she is a freaking tank.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 25, 2009, 01:13:17 PM

hey...that looks like a 45 on each side... how is that 190lb ?

The video quality sucks and the other weight is shadowed.  On my camera view you can see the 25's and 2.5's but not on the youtube upload. 


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: bthomas77 on January 25, 2009, 04:25:56 PM
dang Jen, looks like some more good work there.

keep it up young lady.

hope you had a good week........


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 26, 2009, 11:37:37 PM
ok today was a rough one.  I was super excited to get the Katana, little did I know what I was getting into.  Rip tried to warn me about the shirt, as well as Lance. although I listened to their warning I didn't fully take in what they meant.  The shirt kicked my butt today, all in all Lance let me know it was a good first workout but I know understand that this will be quite a process. 

It was tough with the shirt from the beginning even though there wasn't a ton of lifting, my triceps are very tired and its only been a few hours since the workout.  We both thought the shirt was big in the arms, I could fit my fingers into the sleeves.  It was also really tough to keep it down, we used my belt on a tight setting but that made it hard to breathe, I am going to bring a few thinner belts next week to see. 

I am also struggling a bit with the setup, the shirt moves a bit when I try to get into my arch and I am goign to be focusing a lot on my setup in lighter workouts on Fridays. 

Chest;
95 x 10
135 x 5
150 x 5
160 x 2

With Shirt (we added a 1-board so I could touch)
180
190 2x1

with a Pipe (6 inch I think)
200 1 x 3
205 1 x 3


By the end of this workout I was finished...





 
   


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Thin Lizzy on January 27, 2009, 12:18:46 AM
When squatting, try and keep your ribcage up. You seem to be collapsing to the front. That puts the kind of stress on the lower lumbar vertebrae that will eventually end in a painful back injury.

That said, your quads look great.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: ripitupbaby on January 27, 2009, 05:30:40 AM
Shirt looks a little big but maybe it will be OK with the sleeves taken in and a belt holding it down?   You may want to consider a bench press belt.  I got mine from APT, and it's 2 inches...works great.  You might even be able to special order it in hot pink ;)

http://www.prowriststraps.com/bench_press_belt_powerlifting_benchpress_belts

Be patient with the shirt and be prepared for some frustrating workouts!  It can be REALLY tough to break them in.  Don't forget that it took me three months working with the shirt once a week before I could even get the bar to touch my chest.   :o

Hang in there...it'll be worth it in the end.   8)



Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 28, 2009, 02:35:49 PM
haha, nice Thin Lizzy.  At least you somewhat believe my ability to lift now ;)


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 28, 2009, 09:44:00 PM
Tuesday: Arms

wasn't feeling the best during this workout and I wasn't sure why until a few hours later when I was throwing up :(  Think I had food poisoning last night, it was quick and intense but I felt better by today.

Seated DB Curls
20 x 12
25 x 10
30 2 x 8

Standing Barbell Curls...slight negative
50 x 12
60 2 x 10

Hammer Cable Curls (very easy machine)
60 x 12
70 x 12
80 x 12

then I attempted triceps but ended us just doing like 5 set of push-downs normal and reverse grips



Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 28, 2009, 09:57:17 PM
Wasn't sure how I would feel during my workout but surprisingly once I got going I felt strong and composed. 

Squats (without a belt)

45 x 10
95 x 10
135 x 8
155 x 8
180 x 5
205 x 5
230 x 5
260 x 5

with belt
270 faltered my first set, the belt threw me off
recentered
260 x 5
270 x 5

then we did the sled with 50 lbs of added weight
front
back
each side
crossovers both sides

still felt strong so we headed over to the leg press
2 plates (each side) x 8
4 plates x 8
6 plates x 8
7 plates x 8

:)  yea felt great...maybe it was because the blockhead came to hang out and I felt the need to impress him!!

My hip flexors were a bit sore today from my bench setup, haha...but didn't affect me once I started pushing. 


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: QuakerOats on January 29, 2009, 08:29:30 AM
Blockhead is a living legend on the greater Chicagoland bodybuilding scene and in a couple of other businesses as well.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 29, 2009, 10:36:23 AM
Did he pay you to say that?



Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on January 30, 2009, 11:46:46 PM
Close grip Bench:

95 x 10
110 x 8
125 x 8
140 2 x 5
95 2 x 10

for all but the last set I put a 4 inch pvc pipe under my back to work on my arc

DB shoulder press
30 x 10
35 2x 10


Rear delts
80 3 x 10


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Zach Trowbridge on January 31, 2009, 10:21:27 PM
for all but the last set I put a 4 inch pvc pipe under my back to work on my arc

That sounds like a whole lot of not fun.  PVC?  Christ, you guys are nuts.


Title: Re: Goal: 350/200/315 by 3/21/09
Post by: Hedgehog on February 01, 2009, 01:20:51 PM
That sounds like a whole lot of not fun.  PVC?  Christ, you guys are nuts.
very good if you want to work on your arch.
Siders was one of the first that I know of who started using it.


Title: 400/250/400 by 2010
Post by: The BEAST on February 02, 2009, 02:44:14 PM
saturday...Back:

Deadlifts
95 x 8
136 x 8
185 x 6
210 x 5
230 x 5
255 x 5
270 x 1

Added Belt
285 x 5
295 x 3 (because I am a baby...)

Lat Pulls
75 x 10
90 x 10
105 x 10

Seated Rows
100 x 10
110 x 10
120 x 8

Overall I felt strong and the workout wasn't bad but I swear powerlifting in general is KICKING my ass.  My shins and legs are bruised up past my knees...I fogot longer socks this week although it doesn't really help against the bruising.  My main issue is my hands, my hands were killing me the entire workout and by that last set I just couldnt bear squeezing out 2 more reps even though I think my body had it in me.  The weight didn't feel bad just my hands.  Lance was thinking that from here on we will do less 5 reps and I think less sets but a little more weight.  He has a whole plan, I just follow it :)


http://www.youtube.com/watch?v=OdnJDi9hPBI

http://www.youtube.com/watch?v=lqhWtO3MxvU






Title: Re: Goal: 350/200/315 by 3/21/09
Post by: The BEAST on February 02, 2009, 02:51:54 PM
Hedge, I liked it a lot...I felt that when I removed it I was able to keep my arch a bit better, plus I really need to work on that flexibility.

After talking with Lance I readjusted my goals.  I really want to hit 1000 this year total and I think it is doable if I ever get my squat suit to start practicing in.


Title: Re: 400/250/400 by 2010
Post by: ripitupbaby on February 02, 2009, 07:12:47 PM
Nice pullin' Beast!


Title: Re: 400/250/400 by 2010
Post by: bthomas77 on February 02, 2009, 08:37:32 PM
good job ms. beast.  hope you have a great week.


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 02, 2009, 08:54:20 PM
i have the biggest hard on ever right now lmao.. that's HOT!  ;D ;D ;D


Title: Re: 400/250/400 by 2010
Post by: Zach Trowbridge on February 03, 2009, 10:32:18 AM
very good if you want to work on your arch.
Siders was one of the first that I know of who started using it.

I've seen guys stick a Coke can under their lower back to demo their arch, but I thought that shit was just for show.  I'm curious to try the pvc technique though, my arch isn't great.


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 03, 2009, 11:33:55 AM
I really liked the PVC, unfortunately I wasn't able to get it cut at the hardware store I went to so I hade to buy a 2 foot long piece which is way too big.  If you go get it the 4 inch pipe is a little thick, you can always start with something smaller and add towels around it to increase the width (one of my friends at the gym mentioned this...) also if you get a piece cut go with like 10 inches.


Title: Re: 400/250/400 by 2010
Post by: QuakerOats on February 03, 2009, 01:49:38 PM
if you pull your feet all the way back it automatically gives you an arch, shouldn't be any need for the PVC and that stuff.


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 03, 2009, 01:54:35 PM
if you pull your feet all the way back it automatically gives you an arch, shouldn't be any need for the PVC and that stuff.

yes unfortunatley its not that easy...I don't have the flexibilty in my hip flexors and it is impossible to keep my feet flat if I have them back further then what is comfortable.  For me I could tell a difference using the pipe and feeling more comfortable in the arch...I have a tendency to flatten out a bit once I get the weight off the bar and this makes it so I have to.


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 03, 2009, 01:55:31 PM
if you pull your feet all the way back it automatically gives you an arch, shouldn't be any need for the PVC and that stuff.

i used to say the same thing but you still can collapse with your hips up in the air when you drop down under heavy shit. I'm talking upper back and shoulders not the hips themselves. I like the bar idea..


Title: Re: 400/250/400 by 2010
Post by: QuakerOats on February 03, 2009, 01:57:50 PM
i used to say the same thing but you still can collapse with your hips up in the air when you drop down under heavy shit. I'm talking upper back and shoulders not the hips themselves. I like the bar idea..
the "hips up" and "ass up" type of stuff is gonna come regardless of the pipe when the weight gets extremely heavy but if the PVC works then use it, i wouldn't get too used to it because you can't use it in a competition, just remember most importantly KEEP THAT BELLY UP AND THOSE ELBOWS TUCKED.


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 03, 2009, 01:59:43 PM
the "hips up" and "ass up" type of stuff is gonna come regardless of the pipe when the weight gets extremely heavy but if the PVC works then use it, i wouldn't get too used to it because you can't use it in a competition, just remember most importantly KEEP THAT BELLY UP AND THOSE ELBOWS TUCKED.

reverse band pulldowns and teaching myself to bring my chest up to meet the bar instead of just bringing the bar to my chest is helping a ton.. the only exercise that teaches you this in conjunction with squeezing hte lats on the way down is the reverse band pulldown.


Title: Re: 400/250/400 by 2010
Post by: QuakerOats on February 03, 2009, 02:02:26 PM
reverse band pulldowns and teaching myself to bring my chest up to meet the bar instead of just bringing the bar to my chest is helping a ton.. the only exercise that teaches you this in conjunction with squeezing hte lats on the way down is the reverse band pulldown.
as a huge bencher told me one time, "start pushing up while the bar is on the way down", meaning build momentum for the push while the weight is being lowered, like a spring being compressed.


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 03, 2009, 02:03:30 PM
as a huge bencher told me one time, "start pushing up while the bar is on the way down", meaning build momentum for the push while the weight is being lowered, like a spring being compressed.


exactly! Watch kennelly bench.. picture perfect of what we're talking about.



Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 03, 2009, 02:18:15 PM
Yes I had my second bench workout yesterday and it went a little better then my first but I don't really know how to log it becsue we more worked on keeping the weight going down in the groove and working with the shirt.  We did a bunch of singles and then some triples hitting a big pipe.  I was having a hard time locking out the weight on the singles I think because I was expending so much energy on the way down and overthinking.  Getting the bar to touch with 185 was difficult and took some time to work it. 

Oh I don't use that PVC in my bench workout, only on my second day when I do close-grip or another random bench exercise when I work on my set up.

I m going to look at those videos.  That is one thing that Lori has menitoned and that they were telling me last night.  Right now it is still hard for me to keep everything straight during the bench...feet flat, arched, butt touching, stomach out, pinch shoulders, etc.  I am hoping that as the weeks go by it becomes more natural and easier to work on something specific, I understand why you want to do that just right now it is hard for me to put it in practice. 

We are going to tighten up my shirt, sleeves first by 1/2 inch.  Next week will probably be brutal in it.


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 04, 2009, 08:02:56 PM
i don't care what people give her shit for.. keep posting those videos! I'm starting to get light headed  ;D


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 04, 2009, 10:31:16 PM
Thanks Bernie and Wicked  ;)

OK, now back to the things we are supposed to be talking about.  I had a GREAT leg workout tonight, we finally wrapped my knees so I can get a feeling for it and work up to TIGHT wrapping.  Really I was only in a moderate amount of pain with my knees, throughout the workout I did have some issues with the bar on my back.  Bruises and dry skin are starting to form where the bar sits and I tink subconsiously I was trying to avoid that area and not dig into the bar...I got over it.

95 x 8
135 x 8
185 x 5
225 x 3
250 x 1

Add Belt
265 x 3
275 x 3

Add wraps
300 x 3
320 x 3

then i supersetted one leg leg press and leg curls...just two sets it was getting late
1 plate each side x 10  - 50 x 10
1.5 plates east side x 10 - 50 x 10

http://www.youtube.com/watch?v=yXdz7J8ZRxk

http://www.youtube.com/watch?v=EOSMCHLUzCs


Title: Re: 400/250/400 by 2010
Post by: tonymctones on February 04, 2009, 10:49:10 PM
Damn!!!  :o  ;D awesome job beast keep it up your progress has been ridiculous.


Title: Re: 400/250/400 by 2010
Post by: QuakerOats on February 05, 2009, 09:42:04 AM
good stuff Jen, awesome progress.


Title: Re: 400/250/400 by 2010
Post by: Zach Trowbridge on February 05, 2009, 02:50:58 PM
Thanks, now I look like a complete bitch for being officially the worst squatter on the training board.  Seriously though, good work.


Title: Re: 400/250/400 by 2010
Post by: Cap on February 05, 2009, 04:38:44 PM
Good job. 


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 09, 2009, 08:41:00 PM
haha:) sorry Zack!!


Back: Saturday

Deadlifts:
95 x 10
135 x 8


Band Deads:
225 x 3
295 x 3
345  2x3
365  2x3

Rack Pulls
185 x 3
225 x 3
275 x 3
305 x 3
325 x 3
360 x 3

close grip lat pulls
105 2 x 10
120 x 8

single arm bent over pulls
50 x 10
55 x 10
60 x 10


 


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 10, 2009, 03:31:10 PM
back work with deads?! why for?!  ??? ???


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 10, 2009, 06:14:28 PM
back work with deads?! why for?!  ??? ???

that is what Lance wants...actually that is how Becca does it also.  For me it is good to round out my workouts since I am still going to do Team Universe this year and I don't want to neglect...also after deads I am not completely wiped out so it isn't bad.



Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 10, 2009, 09:33:21 PM
that is what Lance wants...actually that is how Becca does it also.  For me it is good to round out my workouts since I am still going to do Team Universe this year and I don't want to neglect...also after deads I am not completely wiped out so it isn't bad.



i'm playing my schmoe card here and gonna go ahead and tell ya to post more vids lol


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 10, 2009, 10:47:31 PM
i'm playing my schmoe card here and gonna go ahead and tell ya to post more vids lol

you first  ;)


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 10, 2009, 10:55:49 PM
Chest: Monday

45 x 10
95 x 10
135 x 6
150 x 3
160 x 1  (this was easy!  I am getting stronger for sure)

with the shirt...we hadn't tighten the sleeves yet.  We wanted to get one more workout in to see what changes we definitely wanted to make.  I know that my triceps are taking the brunt of the work.  In general this workout felt much easier then last week and my lifts felt pretty good, better lockouts but by the end when we were going to do a few board presses I was done!

175 x 1
195 x 1
205 x 1  Lance said this was a good lift which is reassuring and gets me excited to see what I will be able to hiht with tight sleeves

215
3 board press x 3

bent-over rear delts
15 x 10
20 2 x 10

tricep overhead rope s/s rope pushdown
my tris were killing me by this time
60 3 x 10

Instead of focusing on tris later this week I think I will focus more on a second chest day.  I'm not very sore from the workout other then my tris feeling bruised.


Title: Re: 400/250/400 by 2010
Post by: elite_lifter on February 10, 2009, 10:59:37 PM
How is the air in that gym, looks like you are in a dark basement. Nice lifts btw, tell the camera guy we need more closeups. ;D


Title: Re: 400/250/400 by 2010
Post by: Stubborn on February 11, 2009, 12:30:47 AM
Wow! Serious rack pulls and banded deads!


Are you and Rip ever going to do a meet together?


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 11, 2009, 08:42:07 AM
Wow! Serious rack pulls and banded deads!


Are you and Rip ever going to do a meet together?

 ;D 


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 11, 2009, 11:03:41 AM
How is the air in that gym, looks like you are in a dark basement. Nice lifts btw, tell the camera guy we need more closeups. ;D

haha, thanks!  I am just lucky they film me without giving me a hard time.    The gym is actually in the basement of a warehouse, air is totally fine...not musty although it is a bit chilly in there.



Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 11, 2009, 11:05:50 AM
Wow! Serious rack pulls and banded deads!


Are you and Rip ever going to do a meet together?


thanks...I wasn't sure if those numbers were good or not.  They weren't too hard, a little rough on my hands but the weight wasn't too bad. 

I am trying to get RIp to do the USAPL meet I will most likely be doing in June in Ohio.  I just don't want to be in her weight class!! 


Title: Re: 400/250/400 by 2010
Post by: ripitupbaby on February 11, 2009, 01:33:36 PM

thanks...I wasn't sure if those numbers were good or not.  They weren't too hard, a little rough on my hands but the weight wasn't too bad. 

I am trying to get RIp to do the USAPL meet I will most likely be doing in June in Ohio.  I just don't want to be in her weight class!! 


hahaha.... you're kidding, right?! 



Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 11, 2009, 10:20:28 PM
So I will post the complete workout later (although most of it was just trying to get use to the squat suit and sit low enough) but I hit 370 for 3!!!  Probably just to or just above parrellel but was pretty easy. 

We were using another guys suit which is a 40 and I ordered a 38 so it will totally kick my ass because this one was uncomfortable....


370!!!!   omg I can't wait to have 4 plates on each side   :o


Title: Re: 400/250/400 by 2010
Post by: ripitupbaby on February 12, 2009, 05:23:05 AM
For anyone who may be interested, here's a link to the interview I did with The BEAST and Becca Swanson (the world's strongest woman) for siouxcountry radio :)

http://cdn3.libsyn.com/pijoehawley/SiouxLoriJennBecca.mp3

Thanks Jennifer and Becca!


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 12, 2009, 10:00:52 AM
Wednesday: Legs

I will have to get my actual workout from Lance but again I am not sure really how to write it out because most of it was just trying to sit in that suit.


Here is my last and heaviest set, this was definitely deeper and better placement then the set before (which doesn't say much!!) and that set was 345.  That first one is my deepest and still not quite deep enough, it was hard to get down there!  My walkout was horrible...I think it was because it was much more weight then I have even tried to move and my standard walkout just wouldn't work.  Next week we are going to try to keep my stance more narrow on the walkout to give me more strength and assurance.


http://www.youtube.com/watch?v=zsDUMXcq0xc


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 12, 2009, 01:45:00 PM
thaaaaaaaat's what we all like to see.. " UH!!!"  ;D ;D


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 14, 2009, 11:39:14 AM
Friday: Back

Deads: with the suit
95 x 10
135 x 8
175 x 5
225 x 3
245 x 3

straps up add the belt
280 x 3
295 x 3
320 x 3

this was easy!!  My grip felt much much better and my hands weren't killing me.  It was hard to get down in position with the straps up and suit on, it is so much pressure on your legs.  I actually didn't think I would be able to do it but the guys worked with me, I pulled the legs up higher on my thighs and once I actually got down in the right position the suit I think helped me get off the bottom. 

For deads we will stick with the size 40 suit but my 38 did come in and damn it was a bitch to get into.  it probably took about 10 minutes of pulling, manuvering hanging before I got it up.  Wednesday will be very unconfortable....

bent-over inderhand rows
115 10 x 3

closer-grip pulldown
95 x 10
110 x 10
125 x 8

single arm rows
55 2 x 10
60 x 8




Title: Re: 400/250/400 by 2010
Post by: QuakerOats on February 14, 2009, 02:34:30 PM
you're getting scary strong Jenny, good stuff, you should do very well at your meet.


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 17, 2009, 12:16:24 AM
the shirt sleeves were very very very tight and kicked my ass today.  The boys were smirking the whole workout knowing what I was going through.  By the end of it I had touched the bar to my chest 2x with 205 on the bar, the press up was a bit of a struggle and I maybe got one decent lift the whole workout.  We did accomplish the goal of touching my chest in the groove though.  Wow it was a tough workout.

95 x 15
135 x 8
155 x 3
165 x 1

with the shirt (not really reps)
185 x 1
205 x 1
215 x 1
205 3x1

incline press
85 x 10
95 x 10
100 x 8

hammer strength wide chest
90 x 12
110 x 10






Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 17, 2009, 12:28:33 AM
how did it feel? progressively faster the move you did it or was grooving it a pain in the ass? what shirt you using anyway?  ???


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 17, 2009, 12:37:09 AM
hmmm, well the first descents were totally brutal and took FOREVER but they talked to me about not fighting the bar and letting it sink-pulling my elbows in, etc.  Putting this along with the other 100 things I was trying to remember actually made it quite a bit easier.  I was fighting the bar badly and exhaling on the way down because it was tough once I focused more on letting the bar do the work I definitely had more energy to push at the bottom.  At the very bottom of my lift the bar wanted to go towards my knees but I fought to keep it in the groove and other then my first heavier lift I was able to control it all the way down.  It hurt to get it to touch, the last inch was not fun but when I hit it good I was able to press off the bottom fairly well. 

The Katana...


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 22, 2009, 10:58:06 PM
My squat workout was brutal this week and we weren't even in my new suit, we didn't have the straps taken in yet.  I'll post my back workout.  It didn't feel as good as last week even though we went heavier.  Last week we lifted on Friday night and this was Saturday morning which I think was part of the reason.  Right now I am very sore, it is a great feeling because I haven't been getting sore from my workouts for the past few weeks.

Deads:
95 x 8
135 x 8
175 x 5
225 x 3
275 x 1

belt on
320 x 3
330 x 3
345 x 1

my hands were cashed by the end of this and I have a huge bruise on my side from my belt digging in.  This really messed with me during the workout as it was very painful, we moved the buckle to my back which helped with the pressure when going down for the bar.

Wide grip pulldowns
90 x 8
105 x 8
120 x 6

V-bar pulldowns
120 2 x 8
135 x 6

rear delts (more like a bentover row)
30 x 10
35 x 10
40 x 10

http://www.youtube.com/watch?v=nRWWCc0SBwk

http://www.youtube.com/watch?v=13Rh0mF09J0


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 22, 2009, 11:58:41 PM
and as far as the bruises go..either get used to it or do what i and a few of my clients do an switch to a tapered belt. it allows you to get down into the deadlift with alot of lowerback support without getting uncomfortable or being pinched.  ;)


Title: Re: 400/250/400 by 2010
Post by: QuakerOats on February 23, 2009, 08:39:55 AM
in addition to Wicked's advice you can also turn a normal powerlifting belt around so that the buckle is in the back, this helped me to squat down deeper to grab the bar without the big buckle getting in the way, try it.


Title: Re: 400/250/400 by 2010
Post by: tonymctones on February 23, 2009, 08:31:46 PM
crap you officially have a stronger grip then i do... :-[
Looking good jen i saw a pic of you in the new MD very nice


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 23, 2009, 11:29:00 PM
lol @ tony...i doubt it! although I must say my grip has improved tremendously since I started pl.

Chest:
bench
45 x 12
95 x 10
115 x 6
135 x 3
150 x 2 (this was easy!)
165 x 1

with shirt
185 x 2...I could not touch with this.  It came about an inch above my chest
195 2x1  I touched with both of these and they were good lifts!  They felt great* and I locked them out. 

3-board
215 x 3
225 x 2

Overall I was jacked about the workout because I was able to press the weight.  Lance wants to open at 180 I believe because he is nervous that after the squat I may not be able to lock out that 195.  We will try again next week to touch with 180 to be on the safe side.  The shirt didn't kick my ass this week! 

*although the press was great something popped in my head when I was just about to my chest, that last inch where the pressure built up and I was still holding my breathe.  I still have a splitting headache and I have noticed over the past few weeks I am breaking blood vessels in my foredead.  This is not hot.  Also is it dangerous??


Title: Re: 400/250/400 by 2010
Post by: bthomas77 on February 24, 2009, 08:28:56 PM
hey Ms. Jennifer.  great lifts young lady.  simply unreal.

as far as the blood vessels and stuff, i dont know, you know this isnt my fortay.  but if the headache persists, i would definatly get that checked out.  head aches and head injuries are definatly my thing.  especially get it checked out if there is any dizziness and/or nausea involved.

i pray the headache subsides, and it is nothing.  be well Jennifer. 


Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 25, 2009, 10:55:17 PM
great shoulder workout yesterday...I feel stronger then I have probably ever. 

DB Shoulder Press
25 x 12
35 x 10
45 x 8
55 x 4

Lateral raises (machine)
60 4x5

Rear Delts
100 x 8
115 3 x 6

Seated Bicep Curls
40 x 12
50 x 10
60 2 x 8

cable curls
20 3 x 8




Title: Re: 400/250/400 by 2010
Post by: The BEAST on February 25, 2009, 11:15:07 PM
ok sooo I finally got my squat suit and damn is it tight!  My legs are pretty chaffed right now and the back of my knees are super itchy from the wraps.  The workout started out rough with the lighter weights I just couldn't get down and the suit puts me so out of position (and my position was never perfect to begin with...)  That being said once we added some more weight to the bar it was easier to get deeper in the squat, I still need to sit back more and work with the pressure, get down faster and stay more in line...my knees are coming out which will prevent me from getting the depth.  I think it was a decent first workout in the suit though.

Squats:
115 x 10
155 x 6
185 x 5
225 x 3

straps up
265 x 3
285 x 2
these 2 sets were not good...not deep...lost it a bit

with the belt and knee wraps
335 x 3
350 x 3
365 x 3


my last set

http://www.youtube.com/watch?v=tTtR2hsjvi4


Title: Re: 400/250/400 by 2010
Post by: thewickedtruth on February 25, 2009, 11:15:35 PM
haha i wondered how today's workout would go  ;D


Title: Re: 400/250/400 by 2010
Post by: 11venthhour on February 26, 2009, 12:30:59 AM
damn it stronger than i am on the squats >:(

i am sure you will get the hang of the suit soon enough!


Title: Re: 400/250/400 by 2010
Post by: The BEAST on March 02, 2009, 12:04:23 PM
ok so I had a decent dead workout on Saturday but my belt is really really killing me.  I am actually going to call my guy now and see if he carries deadlifting belts.  I'm about tired of buying belts and suits but I don't feel I have much of a choice.  I have a huge bruise on my side and it is hard and very painful.  I only do two sets with my belt on and they were excruciating.  The part that bothers me the most is on that second set I hitched the weight up.  It was strange because I knew I was doing something during the lift but because I have such little experience with pl and what is legal/not legal I didn't realize what I was doing until after the set when Lance told me.  Better to find out in practice then at the meet though.

95 x 10
135 x 8
175 x 6
225 x 3
270 x 3
290 x 1

with the belt
345 x 2
265 x 2 (with the hitches) and we skipped the last set.  I was almost in tears because of my side.

We decided to open with 330ish and go from there.  I should be fine at that starting weight although I have no idea how tired you are at a meet at that point.


Title: Re: 400/250/400 by 2010
Post by: The BEAST on March 12, 2009, 02:04:57 PM
So the Arnold last week made my life hectic and I haven't been posting my workouts.  All in all this last week has been great and I hit my opened in bench again at 175 on Monday and had a pretty good attempt my last set at 205.   Very close so it will be interesting to see what happens at the meet.

As far as squatting I had widen my stance a bit and pulled the legs of my suit up...basically we found that even though that helps what I need is enough weight on my back.  When I don't have enough I come out of the groove and the lift is impossible.  My opener will probably be 275 which I think is a touch light but if thats the case we can always go up with my second lift.

My last set last night was 385 and this I am told was my best lift to date and was definitely breaking parallel. 

I'm very excited and nervous and can't wait for it to be next week!!  So do you have to get up super early to start eating or what?  Hopefully I will make weight!


Title: Re: 400/250/400 by 2010
Post by: ripitupbaby on March 13, 2009, 04:40:03 AM
Hey Woman, if you are in the 148 weight class, then the only thing you need to worry about is being under 148.  If you can do that and eat all you want, then keep eating!!  Eat as much as you can in the days before to fuel up if you dont have to worry about weighing in too heavy.  I dont think you need to be micro-managing your weigh-in weight for this meet, as long as you make the right weight class.

Very excited for you!



Title: Re: 400/250/400 by 2010
Post by: The BEAST on March 13, 2009, 11:11:35 PM
Well I just reread my post and I meant that my opener will be 375 on squat...

Finished my last deadlift workout and we stopped it a bit short.  I felt really good and my last set was a strong 375...I believe we will start with 340 at the meet and depending on how I am feeling may be able to end with 400...I would be physched.

Thank you Lori, I did get the socks today and I really liked them.  Hopefully there won't be any issue using them at the meet.  They were very comfortable. 

So from here on out I will maybe push around some weight one day this weekend and a very light run through on Monday and then rest up.  I'm pretty anxious about the meet but I think things will fall into place.


Title: Re: 400/250/400 by 2010
Post by: tonymctones on March 14, 2009, 01:47:00 AM
Not to be mean or sexist BUT DO FUCKING WORK BITCH!!!! (id say the same thing if you were a dude) I EXPECT GREAT THINGS!!!!!!!!!!!!!!!!!!!!!!!


Title: Re: 400/250/400 by 2010
Post by: burn2live on March 14, 2009, 10:00:19 AM
You're really improving fast!


Title: Re: 400/250/400 by 2010
Post by: ripitupbaby on March 18, 2009, 04:08:30 AM
GOOD LUCK and HAVE FUN at your first meet this weekend Beast!  Knock 'em dead!   :-*




Title: Re: 400/250/400 by 2010
Post by: The BEAST on April 08, 2009, 11:17:28 AM
Well I am back after a few weeks hiatus...I needed to take a break from the boards and the negativity because I was upset enough as it was with my performance that weekend.  Here is how it went down....

We got the the meet, checked in and started warming up for squats...I was really nervous and puked a few times which is typical for me in events like this.  If you have never squatted in a meet it is something else, you are facing all these people, trying to focus on the commands and what you have worked on and it is a bit stressful, at least this first time for me it was.  The other tough thing is the timing and making sure you don't have your wraps on for too long or are too rushed. 

Well going into the first squat I felt ok, I got under the bar (380 I believe) walked it back.  Now if you have been following I have been having trouble with depth, I am not sitting back far enough, my knees shoot forward and getting to depth has been a challenge.  This was going through my head as I set up.  I get the weight down, past parallel BUT in doing so I lost all momentum and got out of my groove so to say.  Those last 2-3 inches I pushed down, stopped at the bottom and when I tried to come back up with it I just stopped.  They had to help me rack it, I wasn't quite sure what happened, I just felt like I couldn't push the weight.  It was until later when I thought through the squat that I realized I just didn't have any momentum going into it and lost it.  Lance wasn't sure what happened either and we decided to stay with this weight, unfortunately I think we should have gone up because I just don't think that was enough to get me low enough and stay in the groove of the suit. 

Second attempt Lance said don't focus on your depth just power through it.  3 red lights, too high but very powerful which is what he needed to see.

Third attempt we jumped to 402.  Now regardless of me bombing this meet or getting the one white light on this attempt it doesn't really matter.  My form is bad and I need to fix that.  It was maybe a good thing I bombed because I need to get that in order so I don't f up my knees.  Back to this squat.  The guy before me takes FOREVER so I am in my wraps for probably a minute and a half which was no fun.  I get under the weight, walk it back and sink down...I feel like it is deep enough, I drive up and struggle just a bit under the weight before pushing it through and locking out.  Judge calls rack it...Lance thinks I have the lift.  One white light...a side judge and then 2 reds.  Unfortunately I have no idea why the head judge red-lighted me, I didn't know at the time that I had to ask him right then, I didn't know that was allowed.  When I finally caught him after benching he had couldn't remember the lift or why. 

Obviously I never want there to be a question on my depth so that is what we are working on.  I also was only in that suit for 3 workouts, I rushed my first meet I am sure but now I have a place to start from and I went through the experience.  After squat I was devastated....I guess a part of me felt I hadn't prepared enough going into it but I have such high expectations for myself I thought I would be able to pull it off.  We have 7 weeks until my next meet on May 30th and I will conquer this suit and the squat.


After squat I  regrouped and finished the meet.  My bench attempts were 175, 192 and 206 (i think)....the first two attempts I had my shirt on just didn't pull it down at all.  This is what we had practiced in the gym.  The weight was easy.  My third attempt we pulled the shirt down a little....I think just a bit too much because I couldn't get the weight to my chest, I was about 1/2 inch high trying to touch when I let it drop down out of the groove and screwed the lift up.  I know I will be able to bench over 200 in the next meet.

On to deadlifts.  At this meet I conventional deadlifted, we started at 345, then 374 and finished with 392.  The meet was on Saturday and on Thursday that week I was cutting some frozen turkey meet and ended up slicing my thumb good.  We has superglued and bandaged it and really with the other lifts hadn't been much of an issue.  My first two deads were good, 374 got a little far from my body so not super strong but 3 whites.  My last attempt on my pull (which the first 3/4 was better and stronger then the previous one) I felt good and then my grip started to slip.  Maybe it was my thumb or maybe just fatigue from the day but I couldn't lock it out and it fell.  I don't think I will have any problems with 400 at my next meet.

All in all the experience was good, extremely disappointing but it gave me a starting point and introduced me to the world of powerlifting which I love.



Title: Re: 400/250/400 by 2010
Post by: MONSTER_TRICEPS on April 08, 2009, 11:42:28 AM
It's your first meet, you can't expect everything to go well. That would be extremely optimistic.


Title: Re: 400/250/400 by 2010
Post by: Zach Trowbridge on April 08, 2009, 12:17:35 PM
It's your first meet, you can't expect everything to go well. That would be extremely optimistic.


True that.  My first meet is in a little over two weeks and I'm going in expecting it to be a complete clusterfuck, but it'll be good to just get the initial plunge over with.


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on November 25, 2009, 09:42:32 AM
It has been a LONG time but I am still at it and just getting back into powerlifting.  This past summer/fall I competed at Team Universe as a bodybuilder and it looks like they moved the show to mid July for next year which completely screws up my training...my plans had been to qualify for USAPL Nationals in January, do Nationals in May, hopefully qualify for the Arnold and then start dieting for Team Universe.  The way it looks I will be taking the year off bodybuilding to focus solely on powerlifting and put up some great numbers.

So far I haven't been back in the gear and have just been messing around trying to get under heavier weight.  2 weeks ago I had a heavier week and I pulled 370 for 2, benched 175 for 2 and squatted 365 for 3 with wraps (prob just above parallel, my problem persists with breaking that extra inch).  Not a bad place to start for the season, just wanted to get my strength back after all the brutal dieting.  Last week I took completely off...this week I am back in the gym and next week I will get into the gear!

I do have some big goals this year but may as well set them high ;)  From what I have heard Priscilla Ribik is out for the season which leaves Nationals wide open, my goal is to total over 1100.  I really think I can do this and if I want to qualify for the Arnold I will have to.  It will be interesting and probably very frustrating getting my squat down this year, I know the USAPL is strict in their judging.

Will do my best to keep my training up to date here.  For now a video from 2 weeks ago: http://www.youtube.com/watch?v=nxVn2-mvoU4


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: Stubborn on November 26, 2009, 08:11:08 PM
Something about a girl that can deadlift, hmmmm.......


Nice lifts, good luck!


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: 11venthhour on November 28, 2009, 05:44:59 AM
welcome back to posting on the training board, still looking strong.

well at least my bench is still better than yours ;D


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on November 30, 2009, 11:46:37 PM
well 11venth that isn't saying much!  lol...

So I had a fun thanksgiving and weekend out in Nebraska and got to go to one of my favorite gyms, Big Iron.   If you haven't heard of Big Iron it is one of the best APF gyms out there with Rick Hussey running it.  Rick is one of the best coaches out there and his team is big and amazing.  It was a great time, if you are ever in Omaha I recommend checking it out!

I squatted and deadlifted out there...they weren't the best workouts but I think with the week off, traveling, and being with different equipment got me out of my comfort zone.  It also doesn't help that I want to kill it every workout and it is hard to take it easy.

Squats I worked my way up to 315 for 3 with a light wrap and for some reason thought I would jump to 365 with a tight wrap...not so much, I got buried under the weight.  When I think back I don't know what my reasoning was other then I was caught up in the moment. 

Then I got to talking to the guys about my deadlift...I asked them a bunch of questions and from what they said the tighter the deadlift suit the better.  The suit I was wearing last year was pretty loose so I was interested to see how this would affect the lift.  Luckily I had brought my suit and broke it out for deads.  The problem going into the workout is I was no where near recovered as I squatted on Thursday and deadlifted on Saturday.  My legs and lower back were still sore as shit but I didn't have any other option because I did want to pull out there with Rick.  He knew from the beginning there would be some issues because I wasn't recovered....

Their dead bar is slightly thinner and it was rough!  My hands took a bit of a beating...I pulled 315 easy for 3, was planning on doing 2 more sets, one at 365 and one at 380...I figured I have been pulling 365ish consistently so there definitely wouldn't be a problem especially because I had my squat suit on...I was WRONG!  Ha, I just couldn't lock it out that last 2 inches, I tried twice and was done...the suit was KILLING me.  I have forgotten how uncomfortable it really is and that suit is tight.  After the workout I talked with Rick and asked if he thought I should stick with that suit or go to a looser one, he says stick with the tight one-I can get to the bar so it will be the best option. 

Rick also had another interesting idea...he says to never train raw which is completely opposite to what I hear most people saying.  He thinks that even though I don't wear briefs for the USAPL I should get a pair to train in...he think it will help work the fast twitch fibers and in turn my pull will be stronger. 

There are so many things to think about and I only have 8 weeks before my meet. 


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: thewickedtruth on December 02, 2009, 11:52:53 AM
what's up girl!

i feel you on your squat...so some quick fixes..

stretch your hells... ALOT

just don't sit BACK in the squat either...sit back and down and much as possible and THEN let your knees track forward SLIGHTLY along the path of your feet and that will break you over.

worked for me anyway. You can only sit back and down so much before falling over. Tracking forward with the knees lets you proceed down past parallel and then lead with your hips on the way up.  Make sure you go UP the same way you went DOWN. Too many people have an eccentric different from their concentric portion of the lift. Leading with your hips also maintains hamstring tension throughout the squat giving you solid drive.


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on December 02, 2009, 11:12:26 PM
Good to hear from you wicked!  I see you are still at it :)

Squats...first time in my suit...got to parrellel but not below, I still need that extra inch.  We are thinking about having my suit legs brought up 1/2 inch or so, we are going to try and pull it way up next week and see if that helps.

45 x 12
95 x 10
135 x 6
185 x 5
225 x 3
straps up
275 x 3 (all pretty high)
315 x 1 (disaster with the suit, trying to get to depth and no wraps)
with wraps
315 x 3
345 x 3
355 x 3

finished off with 3 sets of single leg press and 4 sets of lying leg curls



Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on December 07, 2009, 12:58:41 PM
Deadlifting went pretty good this week...I used my squat suit which is loosening up just a bit because I am trying to diet and get down to the 132 class.  I was hoping that it would be a little easier then it was but I am still 7 weeks out so I have some time to work with the gear and hopefully pull a good number/

45 x 12
95 x 10
135 x 8
185 x 6
225 x 3
275 x 3
straps up
315 x 3
belt on
345 x 3
365 x 3

that last set I got all three but they were a bit shaky...definitely was a struggle....

One of the strange things that I am working with is not takinga  big breathe before I pull.  If my breathe is too big it is much harder to get to the bar so i am trying to go with a half breathe, with my set up I am sooo used to taking that huge breathe raw that I feel slightly off with the change.


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on December 08, 2009, 11:13:50 AM
Had a great squat workout because I actually got to depth on nearly all my reps!  After taking slow steps when going up in weight we figured out that my belt was causing the bulk of the problem.  We found that the belt tightened up the suit so much that it would throw me off when descending.  We pulled the legs of my suit up and really tugged at the straps in the back before I tightened up my belt.  It worked...I am SUPER excited.

45 x 12
95 x 10
Put the straps up here to work with the suit
135 x 8
185 x 6
225 x 3
added the belt
275 x 3 a little high so made adjustments
added wraps
315 x 3
335 x 3
360 x 3

The lower weights this year are a bit of a min-fukc but I really feel I needed to relearn the squat so at the meet depth isn't a question.  The squats felt great...





Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on December 08, 2009, 03:02:34 PM
videos from my last 2 sets


http://www.youtube.com/watch?v=hxm3WMbepWo



http://www.youtube.com/watch?v=FDiM8x6feuc


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: Overload on December 10, 2009, 01:51:03 PM
Depth looked pretty good on those last squat videos.

I used to judge in the USAPL and i think you should be fine.

Squat form is looking really good as well.

Good luck!

8)


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: Zach Trowbridge on December 10, 2009, 09:46:44 PM
Tighten that suit up, those reps looked damn near dive-bombed.  I'd be surprised if you got 20lbs of carryover from it like that.


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on December 13, 2009, 04:29:21 PM
Tighten that suit up, those reps looked damn near dive-bombed.  I'd be surprised if you got 20lbs of carryover from it like that.

lol, if I tightened it up there would be NO WAY i could get to depth...it is seriously hard as it is.  We have to pull the legs up and pull the straps so I have enough leeway to get down.  Maybe once I am comfortable hitting depth and doing it consistently but doubt that will happen this year.  Plus I have always been a fast squatter...especially in a 1-ply suit the rebound helps out, it is when you go with the thicker suits that the squat is more controlled (at least that is my understanding...)


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: Princess L on December 15, 2009, 06:35:23 PM
Where is that being held Jen?


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on December 16, 2009, 03:14:44 PM
Hey Princess!  Here is a link to the site: http://www.wi-usapl.com/Entry%20forms/Milwaukee%20Open%20Entry.2010.pdf

It looks like it is near the airport at the Best Western...not sure if that is the host hotel or where the event is held.  Are you close?


Training this past week not so great, the dieting is frustrating because I am so hungry even though it isn't super strict.  Also I think I am training a bit too much, lifting 5 times a week.  I am cutting this back to 4 times and combining my shoulders and arms.  Benching tonight and tried to get in some good meals soooo we will see if that helps.





Title: Re: USAPL Milwaukee Open 1/30/10
Post by: Princess L on January 26, 2010, 03:39:08 PM
Hey Princess!  Here is a link to the site: http://www.wi-usapl.com/Entry%20forms/Milwaukee%20Open%20Entry.2010.pdf

It looks like it is near the airport at the Best Western...not sure if that is the host hotel or where the event is held.  Are you close?


Training this past week not so great, the dieting is frustrating because I am so hungry even though it isn't super strict.  Also I think I am training a bit too much, lifting 5 times a week.  I am cutting this back to 4 times and combining my shoulders and arms.  Benching tonight and tried to get in some good meals soooo we will see if that helps.



Jen,
Check your PM's


Title: Re: USAPL Milwaukee Open 1/30/10
Post by: ripitupbaby on January 26, 2010, 07:30:21 PM
Kick some ass this weekend!   8)



Title: Re: USAPL Milwaukee Open 1/30/10
Post by: The BEAST on January 26, 2010, 11:22:44 PM
lol are are still lurking around here Lori?!  haha


Title: HOT LEGS
Post by: Princess L on February 01, 2010, 08:05:38 PM
Update please  ;D