Author Topic: Ripitup's Powerlifting Training - USPF Nationals June 28/29 (RESULTS/VIDS p. 11) (Read 47350 times)

powerpack · « **Reply #200 on:** June 12, 2008, 11:43:03 AM »

That is a lot of cardio
But wow those are some pretty good weights

ripitupbaby · « **Reply #201 on:** June 12, 2008, 12:18:43 PM »

Quote from: powerpack on June 12, 2008, 11:43:03 AM

That is a lot of cardio
But wow those are some pretty good weights

Thanks. LOL just imagine what I could do if I didn't have to waste so much damn energy on cardio these days.

50 minutes of cardio this morning btw. But I am a total zombie today, and my arms are super sore from deadlifting, so I am not planning on weight training tonight. I MAY do something, but I really feel like I could benefit from some rest, so we'll see. I'm starting to get so damn wound up about my BB contest prep that I am having a hard time allowing myself the rest that I know I need!

Life is crazy right now. We are racing on Saturday, and things are very hectic all around. So at this point, given how I feel, I am holding off on bench shirt work until Sunday and squats on Monday. Speed squats either tonight or tomorrow night, depending on how I feel later.

Geo · « **Reply #202 on:** June 12, 2008, 02:42:28 PM »

Quote from: ripitupbaby on June 11, 2008, 06:32:13 PM

Long day today. 50 mins AM cardio. I travelled today... went from the airport this afternoon and did a second cardio 50 mins, had a protein shake, and then went to the gym to deadlift.

DEADS
warmup - barx15, 95x12, 135x5
I used my belt tonight for the first time. Not sure if I like it.
185x3
225x3/2 sets
255x2
275x2 *holy shit, this was really heavy. I actually can't believe I got it.
225x3/2 sets
I ran out of gas after the 275 set. My arms were killing me around the elbows.

SLDL
105x5/3 sets

4 sets of wide grip pulldowns. I am only doing these because I am paranoid about width on my upper back. I had to go light because I was completely exhausted.

you using straps or chalk ?

MisterMagoo · « **Reply #203 on:** June 12, 2008, 05:42:49 PM »

damn, your dead is SOARING.

Stubborn · « **Reply #204 on:** June 12, 2008, 08:22:46 PM »

With a DL suit you may get an official 3x bodyweight DL!!!

ripitupbaby · « **Reply #205 on:** June 13, 2008, 06:42:14 AM »

Quote from: Geo on June 12, 2008, 02:42:28 PM

you using straps or chalk ?

I'm using chalk, no straps though.

Quote from: MisterMagoo on June 12, 2008, 05:42:49 PM

damn, your dead is SOARING.

You think? That's the first time ever that I have tried a double on the deadlift...and it wasn't anywhere close to easy. I'm still recovering!

Quote from: Lift4Size on June 12, 2008, 08:22:46 PM

With a DL suit you may get an official 3x bodyweight DL!!!

Hopefully after this BB season, we'll see my deadlift numbers soar way upwards from 275x2. Triple BW is definitely not out of the question one of these days, and I will definitely try the suit out next season.

I was totally damaged yesterday...went home after work, slept two hours, and then did a very long and liesurely ride on my bike downstairs, about 75 minutes. It actually felt good.

50 mins cardio this morning.

w8m8 · « **Reply #206 on:** June 13, 2008, 02:06:20 PM »

holy cow I'm blown away rip

Goodonya !!!

Keep up the great work you're doing incredible

ripitupbaby · « **Reply #207 on:** June 13, 2008, 07:54:40 PM »

Thanks w8m8!

Tonight was speed squats and random stuff.

SQUATS
125x3/3 sets
135x3/4 sets
I was kind of all over the place, I don't know what was going on. My legs aren't overly sore or tired right now. I didn't show up at the gym planning to squat, so I didn't have the right shoes with me and just wore my cardio sneakers. That could have been part of the problem.

4 sets seated calf raise/dumbell bicep curls
3 sets weighted ab crunches
2 sets leglifts

45 mins cardio

We're off to get the bike down the track. I'll try to snap a few pics...some of you guys might like the bike. No cardio or lifting tomorrow.

Vet · « **Reply #208 on:** June 14, 2008, 08:31:36 AM »

Good job Rip.

MisterMagoo · « **Reply #209 on:** June 14, 2008, 09:21:11 AM »

shoes are kinda important with squatting. if i switch from my adidas sambas to chucks, the first workout is kinda weird. i can't imagine going from squatting shoes to running shoes.

ripitupbaby · « **Reply #210 on:** June 14, 2008, 07:09:48 PM »

Quote from: MisterMagoo on June 14, 2008, 09:21:11 AM

shoes are kinda important with squatting. if i switch from my adidas sambas to chucks, the first workout is kinda weird. i can't imagine going from squatting shoes to running shoes.

That had to be the problem, I was all off balance. I had never used anything other than my running shoes to squat until about 3 months ago, and now I loooooooooooove my weightlifting shoes.

Today we went to the drag strip. It was hot as hell, and I ended up walking/jogging the track enough over the course of the day to total about 4-5 miles. I even did a couple of sprints. Now my legs hurt.

It was the first time out with this bike. My husband completely rebuilt it top to bottom, and after getting a few kinks out, it ran quite well today. It got into the 8.80s but when the bike is all tuned up, it'll run under 8 seconds and around 180 mph in the 1/4 mile.

Geo · « **Reply #211 on:** June 14, 2008, 08:01:21 PM »

cute little butt ya got there rip !

ripitupbaby · « **Reply #212 on:** June 15, 2008, 05:24:21 PM »

Quote from: Geo on June 14, 2008, 08:01:21 PM

cute little butt ya got there rip !

Thanks for calling it little

what's more important is whether or not it can look stage-ready in 11 weeks!

ripitupbaby · « **Reply #213 on:** June 15, 2008, 05:36:06 PM »

Bench shirt workout today, two weeks out

warmup - barx15, 95x10, 135x6
shirt on
205x2
225x2
235x1 touch and pause
245x1 touch and pause. someone watched and said my ass lifted a little but didn't come off the bench.
225x1
225x1

That's it. At this point, I am really reluctant to push it on any of the shirt workouts. Once I get a single at a really good weight (245!), I don't want to do much more, mostly because I want to leave it on a good note for mental purposes. I probably could have done some doubles, but I was pretty tired too.

The shirt hurts my biceps, but it is working really good now. It fits me MUCH better now that I am leaner, and we're doing this crazy pulling thing in the front of it that is setting the part across the chest SO securely, it kicks ass.

Other good news is that I weighed 134.6 this morning, so I should make the 132 weight class. One hour of cardio afterwards.

JediKnight · « **Reply #214 on:** June 15, 2008, 07:16:24 PM »

Rip you look so hot in that picture.

MisterMagoo · « **Reply #215 on:** June 15, 2008, 07:21:30 PM »

excellent work rip. and yes, shirts hurt like hell.

Epic_Monster · « **Reply #216 on:** June 16, 2008, 08:26:24 AM »

Quote from: ripitupbaby on June 14, 2008, 07:09:48 PM

That had to be the problem, I was all off balance. I had never used anything other than my running shoes to squat until about 3 months ago, and now I loooooooooooove my weightlifting shoes.

Today we went to the drag strip. It was hot as hell, and I ended up walking/jogging the track enough over the course of the day to total about 4-5 miles. I even did a couple of sprints. Now my legs hurt.

It was the first time out with this bike. My husband completely rebuilt it top to bottom, and after getting a few kinks out, it ran quite well today. It got into the 8.80s but when the bike is all tuned up, it'll run under 8 seconds and around 180 mph in the 1/4 mile.

Nice butt Rip!

ripitupbaby · « **Reply #217 on:** June 16, 2008, 08:57:50 AM »

LOL thanks guys... I KNOW you think the bike's pretty sweet, too!

45 mins cardio this morning. Not sure what I am doing tonight, maybe just cardio and abs. This is my last big training week before the meet, so I am thinking squats tomorrow (Tues), speed bench Weds, deadlift Thurs or Fri, and then last bench shirt workout Sunday.

Geo · « **Reply #218 on:** June 16, 2008, 07:10:23 PM »

today

ripitupbaby · « **Reply #219 on:** June 17, 2008, 04:29:28 AM »

Quote from: Geo on June 16, 2008, 07:10:23 PM

today

omg, I got my shout out! Flower and stella are gonna be soooooooooooooooo jealous.......

lol I owe you one now.

That looked really easy Geo!

powerpack · « **Reply #220 on:** June 17, 2008, 10:56:06 AM »

Quote from: ripitupbaby on June 17, 2008, 04:29:28 AM

omg, I got my shout out! Flower and stella are gonna be soooooooooooooooo jealous.......

lol I owe you one now.

That looked really easy Geo!

I am not so sure about flower, I think she and Geo are cyber divorced now

Geo all I can say is wow

ripitupbaby · « **Reply #221 on:** June 17, 2008, 01:54:11 PM »

I forgot to update from last night.... Geo's deadlift video distracted me.

I went to the gym last night but kind of just putzed around, not sure what to do. I did a couple sets of bicep curls, but they didn't feel too good on my elbows the day after benching. I didn't want to do any lower body work because I am squatting tonight.
-I ended up doing 3-4 sets of abs (not a great idea before squatting either), but my abs were still sore from the last time I worked them.
-And a TON of grip work!

-And 45 minutes of cardio

I'm getting to that point in my BB contest prep where I spend A LOT of time in the gym. For me, I HAVE to be in the gym just about every day that I am prepping. It's a mental thing, and it's one of the major ways that I cope with my contest prep. So it's a struggle with the training for this PL meet and the need to get enough rest/recovery in.

50 minutes on the bike this morning. Squats tonight.

MisterMagoo · « **Reply #222 on:** June 17, 2008, 02:13:31 PM »

abs before squatting = cannot be fun.

Geo · « **Reply #223 on:** June 17, 2008, 03:11:00 PM »

Quote from: MisterMagoo on June 17, 2008, 02:13:31 PM

abs before squatting = cannot be fun.

you need tight abs to squat so why would'nt ya want to stimulate them before hand...

same thing when you're deadlifting

ripitupbaby · « **Reply #224 on:** June 18, 2008, 04:20:09 AM »

I did SQUATS last night, the last heavy one before the meet. This time, I had a spotter, and it gave me a little more confidence, so I was able to get a better idea of what I might be able to pull off at the meet. These are all RAW, no wraps, just a belt. And I believe that all of them were deep enough for competition.

SQUAT
warmup - bar x15, 95x12
145 x 5
185 x 3
195 x 3
215 x 2
225 x 2
245 x 2

195 x 3
185 x 3

I was pretty pleased with that. I'm glad my husband pushed me to do the 245 set because I wasn't gonna go there and didn't really think I could do it, but it went up better than I expected. 18 quick minutes of cardio afterwards.