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Author Topic: Ripitupbaby's 2009 Powerlifting Log  (Read 27895 times)
ripitupbaby
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« Reply #350 on: June 19, 2009, 04:12:06 AM »

Just a thought, Rip, but I dont see much about your ab training in here. Strong abs support a strong back. Try some heavy standing ab movements.


I've been doing abs from time to time, albeit not as much as I was before, and not as much as I should be.  I hate working abs, and I've been slacking.   Embarrassed
I usually do hanging leg raises a couple of times a week.  I gotta pick up more core work...although I gotta say, these workouts make my abs really sore sometimes.  There's something to be said for 17 sets of squats! 
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« Reply #351 on: June 20, 2009, 05:22:40 PM »

WEEK 2, DAY 5 - Saturday, June 20, 2009

SQUATS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets

BENCH PRESS
(55%) 110x5
(65%) 130x4
(75%) 150x3/5 sets

INCLINE DB FLIES
Five sets x 10 with 17.5 and 20 lbs.

SQUATS
(50%) 100x5
(60%) 120x5
(70%) 160x4/4 sets


ABS
4 sets of 10 hanging leg raises (One extra one for Stubborn Wink)
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« Reply #352 on: June 21, 2009, 02:57:38 PM »

God your one crazy powerful women rip!!

Whats this sheiko stuff your doing....not that i am an authority enough to judge, but there doesnt seem to be much back work going on with the obvious exception of deadlifts. Or shoulder work 9though from ur avatar ur not lacking in shoulder size)?

Davie
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« Reply #353 on: June 22, 2009, 04:20:32 AM »

God your one crazy powerful women rip!!

Whats this sheiko stuff your doing....not that i am an authority enough to judge, but there doesnt seem to be much back work going on with the obvious exception of deadlifts. Or shoulder work 9though from ur avatar ur not lacking in shoulder size)?

Davie


Thanks Davie!  Great to hear from you! Smiley
Sheiko is a Russian program...it is basically a strength conditioning kind of program that focuses primarily on the big three lifts.  You get stronger at what you train, so there's not too much point in training other stuff, with the exception of some GPP exercises and also a few things to prevent injury. 
Not much additional back work, although I am adding in some hyperextensions.  I did lat pulls every week during my last round of meet prep.  Also not too much shoulder work, but there is some (see below).


Sunday, June 21 (Week 2, Day 6)

OVERHEAD DB PRESS
warmup 25lbsx12
45x5/5 sets

INCLINE DB PRESS
50x4
55x4/4 sets
60x4

DIPS
unassisted, no extra weight, 8 reps/5 sets

HYPEREXTENSIONS
10 reps/ 3 sets

DEADLIFT TO KNEES
135x5
(50%) 153x4
(60%) 183x4
(70%) 213x3/2 sets
(75%) 233x2/5 sets

SEATED GOOD MORNINGS
95x5
105x5
110x5/3 sets

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« Reply #354 on: June 24, 2009, 11:00:23 PM »

rip is a powerful woman that I'm quite sure is stronger than most of the men that post over on bodybuilding.coms over 35 board...
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« Reply #355 on: June 25, 2009, 04:32:02 AM »

rip is a powerful woman that I'm quite sure is stronger than most of the men that post over on bodybuilding.coms over 35 board...

I've missed you Geo  Grin


Wednesday June 24, 2009 (Week 3 Day 1)

SQUATS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets

BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets

INCLINE DB PRESS
35 lbs. x 10
40 lbs. x 10/4 sets

SQUATS
(50%) 100x5
(60%) 120x5
(70%) 140x5/5 sets

ABS
Hanging leg raises, 10/3 sets

My leg still hurts when I squat, but I finally feel like my strength is starting to bounce back.  We'll see how I feel when I deadlift this week.  I'm convinced that my leg is going to hurt until I take like 2-3 months OFF training altogether, so that means it will pretty much hurt forever.  Roll Eyes
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« Reply #356 on: June 25, 2009, 01:57:50 PM »

Have you tried getting some soft tissue work done on your quad?  Maybe just a tennis ball and do it yourself?  You probably don't need to completely take time off to get it to heal, just something to break up the adhesions you probably have.
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« Reply #357 on: June 25, 2009, 08:16:57 PM »



My leg still hurts when I squat, but I finally feel like my strength is starting to bounce back.  We'll see how I feel when I deadlift this week.  I'm convinced that my leg is going to hurt until I take like 2-3 months OFF training altogether, so that means it will pretty much hurt forever.  Roll Eyes


and you told me to take it easy!

"hurt forever" Roll Eyes
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« Reply #358 on: June 26, 2009, 04:12:02 AM »

Have you tried getting some soft tissue work done on your quad?  Maybe just a tennis ball and do it yourself?  You probably don't need to completely take time off to get it to heal, just something to break up the adhesions you probably have.

Yeah, I need to do this... I've been resisting because I HATE it, but I'm gonna find someone and get some help.  I definitely can't hit it with a tennis ball.

and you told me to take it easy!

"hurt forever" Roll Eyes

 Grin
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« Reply #359 on: June 26, 2009, 02:10:42 PM »

Yeah, I need to do this... I've been resisting because I HATE it, but I'm gonna find someone and get some help.  I definitely can't hit it with a tennis ball.

You might be able to do it yourself if you can tolerate that much pain.  You'd pretty much just lay on your stomach and roll the quad around on top of the tennis ball.  The tricky part is whether you have enough masochistic tendencies to be able to apply the pressure you need, or if you need to pay someone else to do it.  You might not even need to get a chiro or ART guy, just check the S&M sections on craigslist.


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« Reply #360 on: June 26, 2009, 06:46:24 PM »

You might be able to do it yourself if you can tolerate that much pain.  You'd pretty much just lay on your stomach and roll the quad around on top of the tennis ball.  The tricky part is whether you have enough masochistic tendencies to be able to apply the pressure you need, or if you need to pay someone else to do it.  You might not even need to get a chiro or ART guy, just check the S&M sections on craigslist.


Smiley


hahaha yeah, I think I'm gonna have to pay.  Grin
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« Reply #361 on: June 26, 2009, 07:24:42 PM »

I'd be willin to come help you out. Wink
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« Reply #362 on: June 28, 2009, 06:21:59 AM »

I'd be willin to come help you out. Wink


Thanks for the offer!   Kiss


Friday June 26 (Week 3, Day 3)

DEADLIFT
barx12
111x8
\133x5
158x4
188x4
221x3/2 sets
246x3/4 sets

BENCH
100x8
110x7
120x6
140x4
150x3/2 sets
160x2/2sets
170x1/2 sets
160x2/2 sets
150x3/2 sets
140x4
120x6
110x8
100x10

I got screwed by the gym and showed up an hour before closing (summer hours, oh brother Roll Eyes) so I totally had to cut it short.  That's all I got done.

My deadlift is pretty pathetic, but my bench is feeling really good.  I actually managed to unrack, press, and rerack all of those sets by myself.  I have found a good way to get myself under the bar better when I set up so that I don't need any help, which was good considering that there was no one in the gym to help me anyway!




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« Reply #363 on: June 28, 2009, 05:02:52 PM »


Sunday June 28 (Week 3, Day 5)

SQUATS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/3 sets
(85%) 170x2/3 sets

BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets

Incline DB Flies
20 lbs x10/5 sets

SQUATS
(50%) 100x6
(60%) 120x6
(65%) 130x6/4 sets

DIPS
Unassisted, no extra weight
6 sets, 6 reps each



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« Reply #364 on: June 30, 2009, 04:11:26 AM »

Monday, June 29 (Week 3, Day 6)

DEADLIFTS ON 4" BOX
135x5
(50%) 155x3
(60%) 185x3/2 sets
(65%) 205x3/3 sets

BENCH PRESS
(50%) 100x6
(60%) 120x6
(65%) 130x6/5 sets

TRICEPS ROPE PUSHDOWN
heavy rope pushdowns x5/6 sets

RACK DEADS
185x4
205x4
225x4
245x4/2 sets
265x4/4 sets

HYPEREXTENSIONS
4 sets x 10

I'm gonna skip the bench workout later this week and throw the bench shirt on at some point this weekend and see what happens.  I'm still contemplating this push/pull on Aug 8 (five weeks), although more the push than the pull.  I'd like to get the DL practice/experience though, if I can pull it off (no pun intended!).

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« Reply #365 on: June 30, 2009, 11:39:00 AM »

I'd like to get the DL practice/experience though, if I can pull it off (no pun intended!).

Admit it. You were working on that zinger for days. Cheesy
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« Reply #366 on: July 03, 2009, 02:16:14 PM »

Admit it. You were working on that zinger for days. Cheesy


Ya got me  Grin


I am taking kind of a light/random week right now, not really sure what I am doing  Tongue

Thursday July 2

Hyper extensions
10 reps, 3 sets

Deadlift
111x8
155x5
175x5
205x5/3 sets

Wide Grip Pulls
Negatives, 5 reps/3 sets

Sumo DL Practice
155x5/2 sets
175x5/2 sets

Seated Bicep Curls
17.5lbs x10/3 sets

Rotator Cuffs
cables x 12/3 sets

Friday, July 3

Squats
100x5
120x5
135x5/2 sets
155x5/3 sets

Leg Press
1 plate x8/2 sets
2 plates x8/2 sets

Leg Extensions
10 reps, 3 sets

Abs - Hanging Leg Raises
10 reps, 4 sets

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« Reply #367 on: July 07, 2009, 04:20:38 AM »

In limbo right now... I'm sort of taking a mental break from really structured training/prep.  I'm also taking a break from keeping a detailed training log.   Grin

I did a bench workout last night... mixed it up a bit and kept the volume pretty high.  The highlight was benching 165x5/3 sets. 
I also did some incline DB presses, some flies, close grips, and tricep work.  I meant to do some light squatting but spaced on it, so I am actually going to do a pretty decent squat workout tonight.

I've picked up cardio again to try to get my fat self in better shape.  I did 35 minutes on the elliptical yesterday morning and this morning as well.

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« Reply #368 on: July 08, 2009, 04:05:05 PM »

Interesting in the way you change your routines,I guess if you go with the same routines constantly it can start to become pretty boring. Reaching a certain plateau where you don't seem to be going anywhere. I don't know there's still a whole lot I don't know about this sport.
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« Reply #369 on: July 08, 2009, 05:42:29 PM »

rip is a powerful woman who should be in the kitchen baking a cake because she's losing interest in weight training....
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« Reply #370 on: July 08, 2009, 06:59:16 PM »

rip is a powerful woman who should be in the kitchen baking a cake because she's losing interest in weight training....


hahahaha WTF!  I can't bake!  Cheesy

I will never lose interest!  I'm just a little fried right now.  I thought about it today... I went from training for USPF Nats last year right into the North Americans and then Nationals, and then trained 5 months this year for that USAPL qualifier.  I'm fucking fried to a crisp and now I have about a month to get my act together for my Nationals prep this year!  And then right into USAPL Nats prep after that!  This is my last chance for any "down time" and it's more mental down time than physical.

On a good note, I did a squat workout last night...lots of squats, and I worked up to 185x5, which I was really happy with considering my leg, which is still bothering me.  I also did some leg presses, which I hadn't done in a long time.  I also did 35 mins on the elliptical.  My left hip is really hurting today, but hopefully it will be better in a couple days.  Lots of stretching tonight and 40 mins on the bike this morning too. 

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« Reply #371 on: July 08, 2009, 07:25:18 PM »

rip is a powerful "on the go" girl.....
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« Reply #372 on: July 09, 2009, 05:17:15 AM »


hahahaha WTF!  I can't bake!  Cheesy

I will never lose interest!  I'm just a little fried right now.  I thought about it today... I went from training for USPF Nats last year right into the North Americans and then Nationals, and then trained 5 months this year for that USAPL qualifier.  I'm fucking fried to a crisp and now I have about a month to get my act together for my Nationals prep this year!  And then right into USAPL Nats prep after that!  This is my last chance for any "down time" and it's more mental down time than physical.

On a good note, I did a squat workout last night...lots of squats, and I worked up to 185x5, which I was really happy with considering my leg, which is still bothering me.  I also did some leg presses, which I hadn't done in a long time.  I also did 35 mins on the elliptical.  My left hip is really hurting today, but hopefully it will be better in a couple days.  Lots of stretching tonight and 40 mins on the bike this morning too. 


Hey,take a break! grab your husband and get on the first flight to Aruba,it's great this time of year and cheap too. Cause the tourist season has dropped off.
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« Reply #373 on: July 09, 2009, 02:18:24 PM »

rip is a powerful "on the go" girl.....

Girl?  That's WOMAN to you!   Angry

Hey,take a break! grab your husband and get on the first flight to Aruba,it's great this time of year and cheap too. Cause the tourist season has dropped off.

We have a vacation planned for just after Nationals.  One of the reasons I am doing Nationals is because it's in Ft. Lauderdale this year, the weekend before Thanksgiving...perfect! 

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« Reply #374 on: July 09, 2009, 03:45:09 PM »

rip is a powerful woman who's gonna score a boatload of drugs in FLA and start her own cocaine cartel in New Hampshire....
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