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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: ripitupbaby on January 03, 2010, 05:36:35 PM
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Ok time to get my shit together for the 2010 offseason. The 2010 offseason is going to last the entire year. ;D
I am not sure what I am going to do yet in terms of competing this year. Right now, I just came off of a very tough bodybuilding season and a prep that left me weak-ass. A little more than six weeks after Nationals now, I am sitting around 132 pounds, still fighting the rebound, and trying to get back into the swing of heavier training. I am pretty out of practice with my lifts. I'm tight, and everything feels a little sloppy. My best bench last week was 165x5. I've just gotten back into squatting regularly in the last month, and I'm at about 165x5. I've been pretty lazy about deadlifting but I pulled 225x3 a few weeks ago, I think. :-\
My plan right now is to do at least three solid months of strength training before I really decide what's next. I'm going to start with Sheiko #37. It's three days/week. I'm also joining an Olympic weightlifting club, and I'll hopefully be training with them twice a week. I'm doing it primarily for strength and flexibility. Plus, it looks like fun and I am psyched that there is somewhere not to far away to train with other people. Once I learn the lifts, I'll see about competing later this year.
A few things I am pretty sure of:
---I want to do a couple of powerlifting meets, but not sure which ones yet. We have a big racing season this year, and the schedule doesn't come out for a few more weeks.
---I want to compete in the 132 weight class this year, not the 148 class. I am pretty much right where I want to be with my offseason weight, and I am fighting hard to stay here. :-[
I am going to have to do cardio 4-5 times/week to hold this weight. I don't want to put another 15 pounds on like I did last year.
So we'll have to see where this all goes. I am going to need a couple of weeks to figure out the training program and how the schedule is going to work with the oly lifting, but I'm going to start with the Sheiko training tomorrow if I can... #37. I may have to make a few adjustments along the way.
Gonna start with a light 1RM because I know how it goes with sheiko for the first few weeks, and right now I just need to get myself more flexible and back into the swing. I need alot of practice with the lifts, and sheiko is perfect for that.
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WEEK 1, DAY 1 - Monday January 4, 2010
BENCH PRESS
(50%) 100x5
(60%) 120x4/2 sets
(70%) 140x3/2 sets
(75%) 160x3/2 sets, 150x3/3 sets (realized I went to 80% after the first two sets so dropped it back)
SQUAT
(50%) 100x5
(60%) 120x5/2 sets
(70%) 140x5/5 sets
BENCH PRESS
(50%) 100x6
(60%) 120x6/2 sets
(65%) 130x6/4 sets
FLAT DB FLIES
20 pounds x 10/5 sets
GOOD MORNINGS
95x5
105x5/4 sets
Could have gone heavier on the flies and GMs, but no need to go too hard during the first week. I can tell that I am going to be sore for a couple of weeks, despite my efforts to keep my volume high during my prep last year.
I'm going with relatively light 1RMs for the first few weeks, just trying to adjust to the volume and new training program, and also get back into practice with these lifts. I have chosen 200 for bench press, 185-200 for squats (last night based on 200 but I think I'm going to drop it until my hip stops hurting), and 220-240 for deadlifts (starting at 220 and we'll see how it goes).
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Olympic Lifting practice tonight
Second time I've trained with the club. First time was right before Christmas, and I just basically started to learn the two lifts. Tonight, I focused mainly on the snatch, and I pretty much got my ass kicked by a broomstick and a bar.
Did snatch drills, overhead squats, some snatches with the bar, some clean drills, shoulder stretches, jump squats to learn foot placing, etc.
I learned quite a bit tonight...I left with a better snatch than I came there with. ;D
I just need patience, some guidance, alot of practice, and alot of stretching.
Oh yeah, I did 40 mins on the elliptical this morning.
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Olympic Lifting practice tonight
Second time I've trained with the club. First time was right before Christmas, and I just basically started to learn the two lifts. Tonight, I focused mainly on the snatch, and I pretty much got my ass kicked by a broomstick and a bar.
Did snatch drills, overhead squats, some snatches with the bar, some clean drills, shoulder stretches, jump squats to learn foot placing, etc.
I learned quite a bit tonight...I left with a better snatch than I came there with. ;D
I just need patience, some guidance, alot of practice, and alot of stretching.
Oh yeah, I did 40 mins on the elliptical this morning.
this is a great post....It made me kinda horny.....but out of respect for you & being such a cool chick I will digress from any over the top comments :D
BTW I heard u got a pro card....If this is true congrats.....
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Sounds awesome Rip!
Olympic training will boost your strength faster than any other form of training IMO.
Good luck and enjoy your offseason.
8)
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this is a great post....It made me kinda horny.....but out of respect for you & being such a cool chick I will digress from any over the top comments :D
BTW I heard u got a pro card....If this is true congrats.....
LOL! Feel free to unleash the over the top comments, we might as well have some fun with it... I think I'm going to be talking about my snatch alot this year. ;D
Sounds awesome Rip!
Olympic training will boost your strength faster than any other form of training IMO.
Good luck and enjoy your offseason.
8)
Thanks OL. Should be good... I'm expecting some improvements in my squat and DL as long as I can stay injury-free.
45 minute spin class today...no weights.
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Week 1, Day 3 Thursday January 7, 2010
DEADLIFT
(50%) 110x5
(60%) 135x5/2 sets
(70%) 155x4/2 sets
(75%) 165x3/4 sets
INCLINE DB BENCH PRESS
45x8 (warmup)
55x4/2 sets
60x4/3 sets
DIPS
Unassisted, no extra weight
8x5
BOX DEADLIFT
(50%) 110x5
(60%) 135x5/2 sets
(70%) 155x4/2 sets
(80%) 175x3/4 sets
SQUAT SCISSORS
(Bulgarian split squats, aka torture lunges)
5+5/2 sets
5+5 10 lbs/side/2 sets
5+5 25 lbs/side/2 sets
Saved abs for my day off from weights tomorrow. Also did 35 minutes on the stepmill.
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I have been slightly off-track the last few days and didn't get the workouts in that I was hoping for.
Friday - Cardio only, 50 mins
Saturday - Olympic Lifting
This was a pretty good workout. I did:
Overhead squats 5x3
Hang Snatch 5x3
Snatch 3x3
Hang Cleans 3x5
Clean and Jerk 3x5 (75 pounds)
Front Squats 5x3 (95 pounds)
Nothing heavy, but I'm still getting the hang of it. I hoped to get some cardio in, but that didn't happen
Sunday - OFF. I was supposed to train but I was hungover
Monday - 50 mins cardio, abs, close grip lat pulls 10x5
Tuesday - 36 mins cardio, Olympic lifting
Snatch squats with the bar - 5x3
Hang snatch with the bar- 3x3
Snatches - I did singles, finally tried some weight on the bar and worked my way up to 42 kilos over about 10-12 singles. Getting better!
Squats -
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(75%) 145x3/5 sets
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Hungover...natures way of telling you to F**K IT!
Going to like Olympic lifting the way it calls on muscles groups that are usually not called into play that much. Thinking of overhead squats for one. Can even apply BB'ing reps with good results, to any Olympic workout. You really have a very well rounded program planned out for you. Good luck..
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Thanks jpm! :)
Wednesday Jan 13, 2010
BENCH
(50%) 100x7
(55%) 110x6
(60%) 120x5
(65%) 130x4
(70%) 140x3/2 sets
(75%) 150x2/2 sets
(70%) 140x3/2 sets
(65%) 130x4
(60%) 120x6
(55%) 110x8
(50%) 100x10
INCLINE DB FLIES
20 lbs x 10/5 sets
FRENCH PRESS
It's been about 10 years since I've done this exercise.
40x10
50x10
55x10/2 sets
50x10
CLOSE GRIP BENCH
115x8
125x8
130x8
135x8/2 sets
ABS
Hanging leg raises x 10/3 sets
30 mins CARDIO post workout (yuck).
Wow, my chest and tris are sooooooore. :o
Thursday, January 14, 2010
AM - 50 mins elliptical
DEADLIFT TO KNEES
(50%) 110x4
(60%) 135x4/2 sets
(70%) 160x4/2 sets
CLOSE GRIP LAT PULLS - 8x5
FLAT DB FLIES
SOOOOORE... kept these light and stretched
15 lbs x 10
17.5 lbs x 10/3 sets
20 lbs x 10
DEADLIFT
(50%) 110x4
(60%) 135x4
(70%) 160x4/2 sets
(75%) 175x3/5 sets
SQUAT SCISSORS (TORTURE LUNGES)
10 lbs/side x 5
20 lbs/side x 5/ 2 sets
25 lbs/side x 5/ 2 sets
PM Cardio 20 minutes
Whew...tired and sore.
Kinda winging it a little on the workouts, trying to figure it out as I go along. Tomorrow will be cardio only and then Oly lifting and hopefully some benching too on Sat.
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FRIDAY - 50 mins cardio
SATURDAY - Oly lifting
Overhead squats - 5x3 with the bar (warmup)
Hang Snatch with the bar - 3x3
Snatch
25 kilo 3x3
35 kilo x 3
40 kilo x 3
45 kilo 3x2
Hang Cleans
bar 3x2
Cleans
35 kilo x 3
45 kilo 3x3
Jerk drills - couple sets with the bar
Bench Press
(50%) 100x6
120x5
140x4/2 sets
150x3/2 sets
160x2/2 sets
150x4
140x5
120x6
100x7
Good workout. I'm enjoying the oly training alot.
__________________
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Today was sort of a random day. I wanted to do something, but I'm planning on a pretty good squat workout tomorrow, so I did odds and ends today.
Sunday January 17, 2010
AM hill walk one hour
PM Workout
DB bicep curls
20 lbs x 15
25 lbs x 8/ 4 sets
HS Seated Preacher Curl
35 lbs x 10/3 sets
Shrugs (Light) 45 lbs x 15/3 sets
Hanging Leg Raises 10x3
Weighted Cable Ab Crunches 15x3
Seated Calf Raises 15x4
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Monday January 18, 2010
AM - 50 mins elliptical
PM - Week 3, Day 1
SQUAT
(50%) 100x5
120x4/2 sets
140x3/2 sets
160x3/5 sets
BENCH PRESS
(50%) 100x5
120x4
140x3/2 sets
160x3/5 sets
INCLINE DB FLIES
20 lbs x 10/3 sets
22.5 lbs x 10/2 sets
WEIGHTED PUSH UPS
10 lbs x10
25 lbs x10/4 sets
SQUAT
(50%) 100x5
120x5
140x5/5 sets
GOOD MORNINGS
100x5/3 sets
115x5/3 sets
Long workout!
My weight is up >:(
I'm tightening up the diet for 2 weeks and getting myself back down a couple pounds.
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Tuesday January 19, 2010
Oly Training
Warmup - couple of snatch squats with the bar, some drills
Hang cleans - bar only 5x3
Cleans
25 kilox3/2 sets
35 kilox3/2 sets
45 kilox3/3 sets
Jerks (from blocks)
40 kilox3/2 sets
45 kilox3/3 sets
Standing Overhead Press
40 kilo x 8
45 kilo x 6/2 sets
50 kilo x 5
Clean and Jerk
25 kilox3/4 sets
No cardio yesterday
I don't have my notebook in front of me, but I think that's how it went. I was pretty happy with the overhead presses, and I'm definitely getting better at the oly lifts, although still learning.
My fingers, hands, and wrists hurt alot!!
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Thursday, January 21, 2010
AM - 46 mins elliptical
DEADLIFT TO KNEES
111x8
(50%) 121x4
(60%) 153x4
(70%) 173x4/2 sets
(75%) 183x4/4 sets
BENCH PRESS
(50%) 100x6
(60%) 120x5
(70%) 140x4/2 sets
(75%) 150x3/2 sets
(80%) 160x2/2 sets
(75%) 150x3/2 sets
(70%) 140x4
(65%) 130x5
(60%) 120x6
(55%) 110x7
(50%) 100x8
INCLINE DB FLIES
20 lbs x 10/5 sets
DEADLIFT FROM BOX
(60%) 153x5
(70%) 173x5
(80%) 198x4/2 sets
SQUAT SCISSORS (TORTURE LUNGES)
10 lbs/side x 5
25 lbs/side x 5/ 4 sets
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You are pretty strong for being 4 feet even :D
Good luck
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You are pretty strong for being 4 feet even :D
Good luck
Not too shabby for a midget! ;D
Friday January 22, 2010
afternoon - 30 mins elliptical
evening workout
Bicep Curls - 4 sets x 10
Seated Preacher curls (35 lbs) - 3 sets x 10
Calf Extensions, seated calf raises - 4 sets of each
Abs - lots! Hanging leg raises (4 sets x10), weighted cable crunches, seated crunches
Another 30 mins on the elliptical
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Saturday Jan 23, 2010
OLY LIFTING
Warmup
Overhead squats - bar x 5/3 sets
Drop Snatches - stick x5/3 sets
Hang Snatch - bar x 5/3 sets
Snatch
25kilox5/3 sets
35kilox3/2 sets
40kilox3/2 sets
42kx3
45kx1
47kx1
50kx1 - 3 attempts, I got it on the third pretty easily. First two weren't a matter of weight, I just screwed up the technique.
Squats
52kx5
62kx5
70kx5/2 sets
75kx4
77kx4/3 sets
Good workout. I am feeling stronger but I need more shoulder flexibility for sure.
26 mins on the elliptical later.
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Sunday January 24, 2010
AM - one hour hill walk
BENCH PRESS
(50%) 100x5
120x4
140x3/2 sets
160x2/5 sets
FLIES
On a slight incline
20 lbs. x 10/5 sets
TRICEP DIPS
Unweighted 8/5
CLOSE GRIP BENCH
115x8
125x8/3 sets
130x8
SEATED GMs
95x5/2 sets
105x5
115x5/2 sets
I can't remember if I did any more cardio...maybe...
Monday, January 25, 2010
This was a bonus workout. I have meetings all week and didn't think I'd make it to the gym at all Mon-Weds, so I kinda had to wing it at the gym but I got a good workout in.
AM - cardio 40 mins elliptical
PM-
Close grip Pull ups 8x5
Hanging Leg Raises 10x5
Weighted Cable Crunches 12-15x5
Rotator Cuffs 10-12x4
Side lateral Raises 12x3
Seated Crunch Machine 15x4
+ 30 minutes elliptical and a bunch of stretching
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ahhhhhh I didn't realize you had started a training thread, I know you will do better then I did! I am pathetic :)
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ahhhhhh I didn't realize you had started a training thread, I know you will do better then I did! I am pathetic :)
You are not pathetic. You are an amazing athlete and beautiful. :)
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Busy week, training schedule was kinda screwy.
Tuesday/Wednesday - I did 50 mins cardio Tuesday morning and nothing Weds.
Thursday January 28, 2010
Olympic Training (and I added bench since I missed a bench workout)
Snatch squats no weight 5x3
hang cleans w/bar 5x3
CLEANS
35x3
40x3
45x3
CLEAN AND JERK
45x2/2 sets
50x2
55x2/2sets
60x1/2 sets
65x1
FRONT SQUATS
40x5/2 sets
50x5
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/2 sets
(85%) 170x2/3 sets
I was very happy with this workout other than the front squats, which were just awful. I can't get my arms and wrists bent into the right position to hold the weight comfortably. It kills my wrists. The clean and jerk is coming along nicely though.
Friday, January 29, 2010
Went with a co-worker to Planet Fitness to help her out and show her some stuff. I did some very light leg stuff including walking lunges and some squats and SLDLs with light dumbells. Also 48 minutes cardio.
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log looks good :)
how is your body reacting to the power moves? i am thinking of adding them into my training.
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log looks good :)
how is your body reacting to the power moves? i am thinking of adding them into my training.
Pretty good... my wrists, hands, and fingers hurt more than anything else. My fingers are incredibly sore from holding the bar and from trying to bend my hands backwards on the cleans. I have very little hand/arm/shoulder flexibility. But the legs are holding up good and I feel like I am getting stronger in general.
Saturday, January 30, 2010
Oly Training
Woke up this morning with a migraine and had to take some meds...wasn't feeling 100% and it wasn't my best day in the gym.
Warmup
Snatch squats no weight 5x5
Snatch drills with the bar 3x3
Snatch
25kilox3
30x3
35x3
40x3
45x5
49x3 - these were not good at all. Didnt get the weight up and it's not even heavy
45x3
45x3 - last set not good
Jumps, snatch drills
Overhead Squat
barx3
25kilox3/4 sets
Squat
50kilox5
60kilox5
145lbsx5/2 sets
165lbsx5/2 sets
I have work travel Monday-Thursday, so my training is going to be screwed up this week. Gonna get to the gym tomorrow (Sunday) and maybe one day while I am out of town. If I get home early enough Thurs, I will do some oly training Thursday night but I will probably be wiped out.
No cardio today. Weighed 136.6 this morning... things could be better, things could be worse.
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OK, time to catch the training log up! I was out of town for most of the week for work and had to get myself regrouped and reorganized this weekend. While on the road, I managed to train a couple of times, but not really sheiko workouts. I was in unfamiliar gyms with weird equipment and limited time, so I had to just get done what I could get done. I tried to make up for it this weekend by going to olympic training both Saturday and Sunday.
Monday -off
Tuesday - Bench Workout
Or was it Wednesday? LOL maybe, who knows...
I trained with a friend, and the gym was a little weird. The Olympic bars were really thick, but I swear they weren't 45 pounds. I don't know what they were, but they were hard to hold on to. Weird thing is that I benched 185x5 for two sets easily, which leads me to believe that the oly bars were not 45 pounds. I had a pretty good workout, also did incline DBs and got up to 65x5.
Wednesday - off
Thursday - off
Friday - deadlifts and randoms
Practiced sumo deadlifting for the first time in a long time...did lots of sets, got up to 205x3 and it wasn't too bad.
I also did some close grip pull ups, bicep curls, and lots of ab work.
OH and 35 minutes of cardio.
Saturday - OLY Training
Overhead Squat (warmup)
barx5/2 sets
25kilox5/3 sets
Snatch drills barx5/3 sets
Snatch
25kilox3/2 sets
35x3/2 sets
40x3
45x3/2 sets
50x2/4 sets - some of these were not very good at all.
Hang Snatch
35x3/3 sets
Front Squats
95lbsx5
115lbsx3/3 sets
95x5/2 sets
These are really REALLY hard.
24 minutes cardio
Sunday - OLY Training
Hang Cleans (warmup) barx5/3 sets
Cleans
35kilox5/2 sets
45kilox5/2 sets
Clean and Jerk
45x3
50x3
55x2
60x2
62x2
65x1
68x1
68x1
70x1
72x1
72xfail
Didn't want to end it on a bad note, but I was getting totally pooped out and pretty much knew I wasn't gonna hit that last one.
Hang Cleans
Went back to these, really trying to get the squat in under the bar... I have been power cleaning more than anything and I am not getting under the bar enough in a squat.
barx5
25kilox5/2 sets
35x3/2 sets
Standing Overhead Presses
40kilox5
50x5/4 sets
These are really hard, and I am pretty much maxed out at 50x5, especially at the end of the workout.
40 mins cardio a little later in the day
I'm feeling pretty strong and like I have my stride back, although my squat and deadlift numbers leave a little to be desired.
I am also feeling pretty good about the Olympic lifting, but I know that I need to make some adjustments to my training. I'm not training right to get the most out of it, but I am getting good practice in, and at least setting a baseline for me to move forward from. I am hoping to put together a three-day Olympic training program and add another day of bench and another day of speed work to it...five days a week, focused primarily on the Oly lifts and bench press. I'd like to put something together for 8 weeks and see how things go.
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Good stuff, bye the way front squats are my main leg exercise now for more than a year, they get easier
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Good stuff, bye the way front squats are my main leg exercise now for more than a year, they get easier
They are really REALLY hard with the arms positioned like a clean, wrists back, elbows up. That's the part I am having the hardest time with.
Tuesday, February 9, 2010
Oly Training Day
AM - 40 mins elliptical
PM Workout
Warmup
overhead squats with bar 5x3
drop snatch drills with bar 5x3
Hang Snatch
barx5/3 sets
25kilox5/3 sets
Snatch
25kilox3/3 sets
35kilox3/3 sets
Then more hang snatches and drills... all done with light weight. Really tried to work on technique and getting low and under the bar last night. I am power snatching and power cleaning too much, and I don't want to form bad habits. I also squatted last night at the end of my workout. Feeling stronger!
Squats
95x5
115x5
135x5
155x5
165x5
175x5
185x5/2 sets
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is there any reason why you are doing F squats with such an awkward hold?
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is there any reason why you are doing F squats with such an awkward hold?
Oh, that's the way you hold the bar when you do a clean and jerk. You gotta get a front squat in that position as part of the lift. Man, they are HARD.
I have been slacking on my journal!! :-[
I've been writing down all my workouts, I am just too lazy lately to post them.
Here are the Cliff Notes from this week ;D
Tuesday I benched, and I did pretty good. Got up to 200x1 RAW. I am thinking about jumping into a bench meet this weekend to see where my max raw bench is.
Thursday I went to Oly training and did clean and jerk mostly. Got up to 70 kilos, which I failed three times with. Did standing overhead presses with 110x5 for three sets, which I was pretty psyched about.
Saturday was Oly training again, snatches up to 47 kilos, overhead squats with 32 kilos x5, which were really hard, and front squats 115x3 for a few sets. I am getting more flexible, but damn, it's hard.
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Oh, that's the way you hold the bar when you do a clean and jerk. You gotta get a front squat in that position as part of the lift. Man, they are HARD.
I have been slacking on my journal!! :-[
I've been writing down all my workouts, I am just too lazy lately to post them.
Here are the Cliff Notes from this week ;D
Tuesday I benched, and I did pretty good. Got up to 200x1 RAW. I am thinking about jumping into a bench meet this weekend to see where my max raw bench is.
Thursday I went to Oly training and did clean and jerk mostly. Got up to 70 kilos, which I failed three times with. Did standing overhead presses with 110x5 for three sets, which I was pretty psyched about.
Saturday was Oly training again, snatches up to 47 kilos, overhead squats with 32 kilos x5, which were really hard, and front squats 115x3 for a few sets. I am getting more flexible, but damn, it's hard.
nice job on the overhead presses!!
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nice job on the overhead presses!!
Thanks :)
So I did the bench meet yesterday, and it went well but of course could have gone better.
I lifted RAW, didn't really prep for the meet, just decided to do it and took two days off lifting before the meet.
Opened with 193 and it was a piece of cake.
Second lift - 209 pounds. This went up soooo easy, I shocked myself. Video is provided below... this is prolly what I would consider a near-perfect bench press for myself, one of the best lifts I have ever done.
So for the third lift, I figured 225.7 would go up real easy. It didn't... I didn't get the lift. I think it was purely mental though. After looking at that 209 lift, there's just no way I don't have the strength to bench 225 raw. No way. My head wasn't into it.
I'm slightly pissed at myself for not playing my cards right at the meet. I should have gone for something in the 215-219 range for the third attempt because I think I would have gotten it... and then i would have been able to go for a fourth lift because that was a record in my weight class. Then I could have gone for the 225.7 on my fourth attempt and who knows... but either way, I would have gotten a heavier lift. Rookie mistake. Oh well. Next time!
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Good job Rip!
I find that 10 pound increments are best when moving up on bench, regardless of how easy the previous lift may have been.
209 looked really easy!
Good luck!
8)
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oh of the sickest benches i've seen! WTG GIRL!
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Thanks guys! I'm pretty psyched about that lift. It's good to be back in benching form again and to have my strength back. Now it's time to get serious. ;D
I'm going to do USPF Nationals June 18, and also the USPF Europa meet in Hartford CT July 23/24. Two good meets, both easy for me to get to, and not interfering with the racing season. Should be fun. I'm gonna go with full gear, so it's almost time to dust off the shirt, suit, and knee wraps.
The gym where I have been doing olympic training is closing in April, which is a total bummer, but it's going to give me the opportunity to focus on training with the equipment for these PL meets. I'll be incorporating alot of what I have learned from the olympic training into my workouts, and i am not going to stop the oly training forever. I'll figure out what to do once the club disperses and I see where everyone ends up and what my options are.
I'll also keep up with this training log a little better! :-[
Saturday, March 6
OLY TRAINING
Warmup - drills, etc
Overhead Squats barx5/ 3 sets
SNATCH
35kilox3/3 sets
40x3/3 sets
42x1/3 sets
45x2/3 sets
47x1/3 sets
Overhead Squats
35x3/3 sets
Good Mornings
95 poundsx5
115x5/2 sets
125x5/3 sets
This workout kicked my ass. I focused on squatting really low under every single one of those snatches, like all the way down to the ground. My hips, legs, ass, and lower back are sore!!
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MONDAY March 8
DB bicep curls 25 pounds 10x4
Close grip Chin ups 10x4
Seated Preacher Curl 10x3
Hanging leg raises 10x4
36 minutes elliptical
TUESDAY MARCH 9
Oly Training
SOOOOOO Sore from the chinups...sheesh!
I did cleans, clean and jerks... but I was so sore and tired that I really only did a few sets of C&J w/45 kilos and that was enough
Worked on front squats (with a clean grip) -
95x5
115x5/2 sets
125x5
135x5/2 sets
These are SOOOOO hard with the clean grip, very tough! I was happy to get up to 135 ::)
Switching over to a more focused PL program very soon to get ready for USPF Nationals June 18. I'm feeling pretty good right now. Just wanna keep up with some of the olympic training until the end of this month.
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How much weight strapped to your wasit can you do 1 RM chin?
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How much weight strapped to your wasit can you do 1 RM chin?
Dunno...Never tried it. I bet I could do a couple plates for a 1RM...maybe?
Friday 3/12 - Light bench workout. I'm taking a light week cuz I'm due. I worked up to sets of 135x6, did some flies and tricep work, and 40 mins cardio.
Saturday March 13, 2010
Oly Training
Warmup - Overhead Squats bar x 5/3 sets
SNATCH
35x3/3 sets
40x3/3 sets
45x3/3 sets
48x1/2 sets
50x1/3 sets
52x1
SQUATS
Light
95x6
115x6
135x6/5 sets
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Let's see.... Monday I went to the gym and did some pullups and also 40 mins cardio.
Tuesday, March 16
Olympic Training
Warmup - drills, overhead squat barx5, cleans barx5
Cleans
35kilosx3/3 sets
Clean and Jerk
35kilox3
39x3
45x3/3 sets
49x3
53x1
55x1
60x1
62x1
65x1
Standing Overhead Presses
45kilox5/2 sets
50x5/3 sets
I finally taped a couple of the C&Js. The first video is 62 kilos, and the second video is 65 kilos. 65 kilos is just about body weight, which i think is decent for a beginner. I still need to squat under the bar more. That little head nod at the end of each lift is because I am usually about 50/50 as to whether I'm gonna make my lift or fall on my ass. ;D
The Olympic training facility will be no longer by the end of next week :(
But the end of next week is 12 weeks out from USPF Nationals, so that's gonna be good timing for me.
62 kilos:
65 kilos:
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Your training routine is hardcore and puts most guys to shame. You're a dinosaur at heart; good job and good luck.
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Your training routine is hardcore and puts most guys to shame. You're a dinosaur at heart; good job and good luck.
Thanks! :)
40 minutes of cardio last night, that was it!
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It's really time to focus on powerlifting for the next 13 weeks, so I'm starting a prep for USPF Nationals on June 18.
I have a three-week rotation in my training program, I'm gonna get working with the equipment sometime in the next couple of weeks too.
Started with deadlifts tonight, went light because I havent done them in a long time, and I'm gonna be sore as hell, I can tell.
Thursday, March 18
Deadlift (Light) Week 3/Day 3
DEADLIFTS
95x6
115x6
133x6
153x6/5 sets
SLDL
95 x6/2 sets
Good Mornings
90 x10/2 sets
Ab crunches (15) and Hyperextensions (10) - 3 sets
10 minutes of cardio. I torched my lower back!
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does your hubby workout?
can he lift more than you?
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Bum.
:P
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does your hubby workout?
can he lift more than you?
Yes and Yes. Although maybe not pound for pound ;D
Hey tu! :D
I know I did a heavy bench workout last Sat.
Saturday, March 20
HEAVY BENCH/NEGS
BENCH PRESS
95x6
115x6
135x6
155x6
165x6
175x6/2 sets
BENCH NEGATIVES
225x3/3 sets
CLOSE GRIP
2 mins rest
135x8
135x8
135x7
135x6
Tricep extensions (cable) 8x4
I was SO sore from this workout!
45 minutes of cardio last night.
My last olympic workout is tonight - snatches and squats combined.
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I've been slack on the training log :-[
I've been training though... got into the bench shirt last Friday night and it wasn't terrible for the first time in it this year. We'll see...
Squatted raw on SUnday, pretty moderate/heavy, got up to 185x6 by myself, ATG. I was SOOOOOOO sore...today is the first day I'm walking without a limp.
Did speed work last night, not squats though because I was still too sore.
Gonna get into the bench shirt today or tomorrow, and then maybe the squat suit on Sunday. Havent decided whether I am going to wait one more week on the suit or not.
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Thursdsay April 1
Deadlift (Moderate)
DEADLIFT
89x6
111x6
133x6
177x6
199x6
224x6
199x6/4 sets
SLDL
100x6/2 sets
GMs
115x6
125x6
Hanging Leg Raises 10x3
Hyperextensions 10x3
Saturday April 3
Bench Shirt Night (Light)
BENCH (RAW)
95x8
115x6
135x6
155x6
185x2
BENCH (SHIRTED)
225x3
225x3 (touched on last rep)
245x3 (touched all of them!)
245x2
245x2
CLOSE GRIP (RAW)
125x8/4 sets
totally out of gas at the end.
I was really pleased with this workout. I touched on most of the reps once i got 245 on the bar. I'm a little loose still and not sure about my ass but I'm touching and pressing 245 for reps. And definitely plenty of pause at the bottom!
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Sunday April 4
Squats (Light)
SQUAT (RAW)
95x5
115x5
135x5
155x6/5 sets
Leg Press (heavy)
5 sets x 8
Chin ups 6x3
Barbell Bicep Curls
40 lbsx10
50 lbsx10/3 sets
Lat Pulls 6x3
GHRs 5x5
I'm ready to get into the squat suit this coming weekend.
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Tuesday April 6, 2010
Speed Work (60%)
BENCH
95x6
115x6
135x6/5 sets
SQUATS (Wide)
95x6
115x6
135x6
145x6/2 sets
DEADS (on a box)
95x6
135x6/2 sets
went extra light on these b/c I'm deadlifting tonight
Standing OHP
95x6/3 sets
100x6/2 sets
Not easy! I swear, the weights at the olympic gym felt lighter :D
Rotator cuffs x 15/3 sets
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Thursday April 8
Deadlift Heavy
I forgot my belt AND my chalk, so I had a really hard time with this workout and could have gone heavier. My grip was slipping. Six reps is alot to hold on to with slippery hands!
DEADLIFT
89x6
111x6
133x6
177x6
199x6
221x6
241x4
241x2
UGH I just could not hold on to those last sets.
RACK DEADS
225x3
255x3/2 sets
These weren't heavy but I really struggled with the grip. >:(
DEADLIFT (50%)
155x8/5 sets, 2 mins rest
I finally found a pair of straps to use for these so I could at least do them.
Hyperextensions 10x3
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wow Lori,
hope to see you this time when you in mystic
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I'd suggest you'd try thick bar deadlifts to give your grip something new if you haven't tried them. If the gym you're at has a 2" thick bar try at least a set at the end.
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I'd suggest you'd try thick bar deadlifts to give your grip something new if you haven't tried them. If the gym you're at has a 2" thick bar try at least a set at the end.
I don't think my gym has any thick bars. I'll look. I actually meant to do some grip strength work before I finished that last workout, but I spaced out and forgot.
Saturday April 10
Bench shirt (moderate)
BENCH RAW
95x6
115x6
135x6
155x5
185x3
BENCH (with shirt)
225x3
245x2
245x2
255x2
255x3
260x2
Some touched, most didn't. I was hoping to do all triples, but I felt a little sloppy and didn't go for a third one if the second one was not great.
BOARD PRESS 2-BOARD (RAW)
185x8/3 sets
185x7
Not the greatest workout but it wasn't terrible. I was a little loose with the heavy weight, which I didn't like.
Here's a couple of videos. I'm not entirely sure about my ass. I don't think that any of it comes off the bench during the lift, but I'm wondering if enough of it is on the bench to begin with??
255x2 - I think I touched on the second one ---
260x2 - didn't touch but came close and I probably could have touched ---
My bench shirt bit my arms pretty bad. I'll try to post a pic later!
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Saturday April 11
Squat Suit (first time this year)
SQUAT (Raw)
95x5
115x5
135x5
155x5
185x3
SQUATS (Suited)
225x3 (no wraps)
275x3
300x3
315x2
335x1
NONE of these squats were to depth. I got a little deeper with each set and 335 was maybe just at or above parallel.
I kinda forgot how painful the suit and wraps are. It's gonna take a couple weeks to get used to it again. I was hoping to do front squats or something after I got out of the suit, but I was totally over it at that point.
Tuesday, April 13
Speed Day
BENCH (60-65%)
95x6
115x6
125x6/3 sets
130x6/3 sets
CLEANS (Hang)
95x5/4 sets
I hadn't done these in a few weeks now, and they KICKED MY ASS. 95 pounds... really hard!
WIDE SQUAT (50%)
95x6
125x6/2 sets
SLDL (40%)
95x5
115x5
125x5
GHRS 5x5
Leg Raises 10x3
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Hey sexy where is the meet at on the 18th?
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Hey sexy where is the meet at on the 18th?
Hey Billy Baby, it's in Providence RI. You gonna come up?? We may come down and visit you before then but that would be awesome if you made it to PVD...we'll be there the whole weekend. Holla!
Thursday April 15
Deadlift (light 65%)
DEADS
89x6
111x6
135x6
155x6
185x6/6 sets
Afterwards, I realized this was prolly a little too light, should have been up at maybe like 205.
SLDL 95 pounds 6x2
GMs 95 pounds 10x2
Leg Raises 10x3
Lat Pull downs negatives 6x3
Hyperextensions 10x3
Friday April 16
Bench Shirt Workout
BENCH (RAW)
95x6
115x6
135x6
155x5
185x2
BENCH (SHIRT)
225x3
245x3 touched on last one. This was the best set I did all night.
245x3
255x2
260x2
275x1 epic fail, total dump
245x2 toasted
CLOSE GRIPS (RAW)
135x8/ 3 sets
I went for a fourth set but it was a total fail. Out of gas and pissy.
Not a great workout at all. I was trying to adjust my foot positioning to get more of my ass on the bench and it was throwing me off. The shirt was pissing me off too, and it left pretty big bruises and cuts all over my arms.
I wanted to do a real heavy workout with negatives, but it just wasn't happening last night. I think I'm gonna try to do a heavy RAW workout this week coming up and then get back to the shirt in two weeks.
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Hey Billy Baby, it's in Providence RI. You gonna come up?? We may come down and visit you before then but that would be awesome if you made it to PVD...we'll be there the whole weekend. Holla!
when is it again Lori, Providence is just a short 40 min ride for me..Hope we are still on for the 27th.. ;D
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when is it again Lori, Providence is just a short 40 min ride for me..Hope we are still on for the 27th.. ;D
It's June 18-20, not sure about the schedule yet. I thought I was lifting on Sat but maybe Friday now. It's in Warwick at one of the airport hotels...so it's even closer to you that Providence :)
And yes, looking forward to seeing you on the 27th! 8)
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oh I definatly gonna go see you lift..let me know what day..Yes warwick is just a 30 minute ride..Woohoo for the 27th
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Hey Billy Baby, it's in Providence RI. You gonna come up?? We may come down and visit you before then but that would be awesome if you made it to PVD...we'll be there the whole weekend. Holla!
Wendy and I are trying to plan a vacation with the little one but I will see what we can do!!! The little guy wants to go to the Franklin Institute so maybe we can go there and then drive up to the show!!! We will call it the road trip from hell with a 9 year old crying the whole time are we there yet LMAO
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Would be awesome to see you guys there!! :D
Sunday April 18
Squat Suit
Squat (RAW)
95x6
115x6
135x5
155x5
185x3
205x2
Squats (Suited)
225x3 (no wraps)
275x3
315x3
335x2
335x1
350x1 I got help out of the hole with this one but this is the heaviest I have ever squatted. SO it's a good start.
I should have done more after the suit work, but I was gassed out, and my back is totally tweeked. I'm gonna have to see the chiro ASAP...it's pretty bad.
Here are a few vids. I should've posted the 315x3 cuz it was pretty good, but here are the 335 lifts and one raw set. I'm fairly certain that 335 is to depth....the last single is for sure!
205x2 (RAW)
335x2
335x1
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I've done a couple workouts this week... they weren't great. Mostly speed work, light stuff, accessory stuff. I've been a little under the weather for the last couple of days. NOt sure if I am going to bench with the shirt this week...I may opt for a very heavy raw workout instead if I'm feeling up for it.
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So totally behind on my log... :-\
I managed to squat 355x1 last weekend, even with a stumble on the walkout. I'd like to see it a little deeper though.
Deadlifted last night... got rack deads 275x3x3 so that wasn't too bad.
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Looked pretty close to depth, you should be able to easily get 400 in a few months.
Good work Lori!
8)
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That's a very good squat. I don't believe that you would have to go much deeper than that. Three green lights from me. Though not knowing the exact rules of your federation, still good in my book.
I would guess 375-380X1 by the end of summer. When getting to your higher lever of performance, as you know, gains come slower. Though gains none the less. 400X1 early next year and somewhat easily managed. Best of luck.
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SWEET thanks guys, I'll take it. ;D
Been training, just lazy on the log. Benched in the shirt tonight, it wasn't bad. I was originally thinking that I would send the shirt in to get tightened after tonight, but now I am having second thoughts. It's 6 weeks from USPF Nats, and I got a good lift 260x1 tonight. I'm not sure I wanna fuck with it too much. :-\
BENCH (raw)
95x6
115x6
135x6
155x3
185x3
BENCH (shirt)
225x3
245x3/2 sets
255x2/2 sets
260x1
CLOSE GRIPS
135x8/3 sets
135x5 out of gas!
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So totally behind on my log... :-\
I managed to squat 355x1 last weekend, even with a stumble on the walkout. I'd like to see it a little deeper though.
Deadlifted last night... got rack deads 275x3x3 so that wasn't too bad.
I respect you and those lifts...your a monster no doubt...
is one of them dudes in these vids you post your hubby?If not & he's not around while these vids are takin place is there any chance some other vids (under dif circumstances)with you and multiple guys exist?..no disrespect just sayin...
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I respect you and those lifts...your a monster no doubt...
is one of them dudes in these vids you post your hubby?If not & he's not around while these vids are takin place is there any chance some other vids (under dif circumstances)with you and multiple guys exist?..no disrespect just sayin...
hahaha I had to read that one a few times to figure out what you were getting at! NO. ;D
I'm too lazy to post my workouts, but I benched 260 on Friday, and I got up to 375 on my squat yesterday.
Here's 375x1...I'd like it a little deeper but it's there I think.
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hahaha I had to read that one a few times to figure out what you were getting at! NO. ;D
I'm too lazy to post my workouts, but I benched 260 on Friday, and I got up to 375 on my squat yesterday.
Here's 375x1...I'd like it a little deeper but it's there I think.
haha cool...so is one of um your hubby?or is he cool with you hangin with all them guys...
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Oh man rip those lifts are unbelievable! Major props to you.. unreal!!!!
And I don't know why but the screaming makes me laugh! ;D
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Oh man rip those lifts are unbelievable! Major props to you.. unreal!!!!
And I don't know why but the screaming makes me laugh! ;D
Its a battle cry
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LOL it IS a battle cry ;D
Thanks stella :-*
And yes one of them is my hubby, they are all very good friends of mine. I'm lucky to be able to do those workouts in my garage and round up three guys to wrap me up and spot me!!
I've been training, just lazy with logging. I deadlifted tonight, used the squat suit. I'm starting to get much better at deadlifting. Not great but alot better. I won't embarass myself anyway.
Too lazy to log the whole workout, but I got up to 365 (sumo). Pulled the first 365 good and then sucked out on the second one primarily due to some logistical problems I was having at this crap-ass gym that I trained at. It was a fancy fitness club and had those 8-sided plates that are not good for deadlifting.
I figured out a couple of things tonight -
-I need deadlift shoes BAD. I'm gonna have to get them this weekend. I'm not doing well at all with the slippers and ended up deadlifting barefoot tonight, which I didn't like.
-I need to cut my fingernails much shorter. They're long, and now I have digs up my quads.
-I need to get my squat suit tightened...preferably before I squat on Sunday.'
If I can take care of all that shit and get a couple good workouts in, I hope I'm good for 375+.
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I've been SO bad about my journal! I benched and squatted over the weekend. I got my bench shirt tightened and it's TIGHT. Holy cow, it's tight. I couldn't get the bar to touch my chest. It's like breaking in a new shirt all over again. It's going to be a challenge to get that thing going for Nats in three weeks.
And the squat suit is getting tightened this week but I'm less worried about that. I've got the hang of that thing finally...should be able to squat over 350 in competition so I am excited.
Biggest problem I am having right now is my bicep tendons. They are ridiculously sore. They are throbbing right now as I'm sitting here having coffee, and I have to lift tonight.
Breaking out the Icy Hot today and I just hope I can stand it for three weeks.
__________________
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DAYUMMMM!!!!!!!!!!!!
Great job rip youre progress has been incredible, super cool to see where you started and where you are now awesome job keep it up...
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DAYUMMMM!!!!!!!!!!!!
Great job rip youre progress has been incredible, super cool to see where you started and where you are now awesome job keep it up...
I cant wait for Lori to kill it in 3 weeks. I know Ill be there cheering for her
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Thanks guys! Newmom, definitely hope to see you there!
Looks like I'll be lifting in the full meet on Saturday June 19 and then somehow coming back for Bench Nationals Sunday June 20...which is ridiculous. My bicep tendons have been giving me SO much trouble that I think it's possible I'll end up dropping out of bench nats, but we'll see how the full meet goes on Saturday.
I benched Saturday... still can't get my newly-tightened shirt to work. 275 isn't making it all the way down to my chest. We'll give it another go this weekend coming up.
Did a pretty big squat workout last night. With the suit, I did
315x3
335x2
365x1
375x1
385x1
Feeling pretty good about the squat! Here's 385
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WOW
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Thanks guys! Newmom, definitely hope to see you there!
Looks like I'll be lifting in the full meet on Saturday June 19 and then somehow coming back for Bench Nationals Sunday June 20...which is ridiculous. My bicep tendons have been giving me SO much trouble that I think it's possible I'll end up dropping out of bench nats, but we'll see how the full meet goes on Saturday.
I benched Saturday... still can't get my newly-tightened shirt to work. 275 isn't making it all the way down to my chest. We'll give it another go this weekend coming up.
Did a pretty big squat workout last night. With the suit, I did
315x3
335x2
365x1
375x1
385x1
Feeling pretty good about the squat! Here's 385
Stop Pwning us Twinks! :D
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Stop Pwning us Twinks! :D
;D
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Deadlifting tonight at a new gym in Billerica... Fit Results. Heidi (Fletcher) Sullivan is a trainer there and has been encouraging me to get down there. They will let me use chalk and drop plates ;D
So I am meeting her down there tonight and looking forward to it. Only problem is my left arm is f*cked from the shoulder to the elbow, my hip flexors are killing me, and my torn callous is not healed :-\
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Here's my 375 pound deadlift from last night. I got 385 too but lost my balance on the lockout. My goal for Nats was 350+ so we're good!
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wow Lori, jesus your one strong chickee
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A 400 squat and deadlift are right around the corner.
Those lifts looked like you had plenty left in you.
Good luck!
8)
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Thanks guys!
Nationals is Sat.
Squat - opening with 365
Bench - nursing an injured arm, had to bail on the Katana and use a backup bench shirt - 230 opener :-\
Deadlift - opening with 365
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Thanks guys!
Nationals is Sat.
Squat - opening with 365
Bench - nursing an injured arm, had to bail on the Katana and use a backup bench shirt - 230 opener :-\
Deadlift - opening with 365
cant wait to go