Ripitupbaby's 2009 Powerlifting Log

[MisterMagoo]

haha, just reading the log is giving me some PTSD-style flashbacks of crawling my way to the squat rack for my 14th set of the day. excellent work!

[ripitupbaby]

My guess is that 9 sets of squats works pretty well.

Solid workout. Keep hanging in there.

Thanks Hedge.  I think my legs are growing!

haha, just reading the log is giving me some PTSD-style flashbacks of crawling my way to the squat rack for my 14th set of the day. excellent work!

LOL!  That's the good shit right there.   

[ripitupbaby]

WEEK 2, DAY 3 - Friday January 16, 2009

DEADLIFTS ON 4" BOX
warmup 95x5
(50%) 130x3
(60%) 155x3/2 sets
(65%) 170x2/4 sets

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(60%) 115x6
(50%) 95x10

INCINE DB FLIES
17.5 lbs x 10, 5 sets
I need to find something else to do for this exercise to mix it up a little.

DEADLIFT
(50%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(80%) 210x3/5 sets

GOOD MORNINGS (STANDING)
95x5
105x5
110x5/3 sets

I took yesterday off and felt good today, felt strong during this workout.  Piece of cake.   

[big L dawg]

time 4 a training vid Rip.

[ripitupbaby]

time 4 a training vid Rip.

I'm squatting this weekend. 

[Hedgehog]

WEEK 2, DAY 3 - Friday January 16, 2009

DEADLIFTS ON 4" BOX
warmup 95x5
(50%) 130x3
(60%) 155x3/2 sets
(65%) 170x2/4 sets

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(60%) 115x6
(50%) 95x10

INCINE DB FLIES
17.5 lbs x 10, 5 sets
I need to find something else to do for this exercise to mix it up a little.

DEADLIFT
(50%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(80%) 210x3/5 sets

GOOD MORNINGS (STANDING)
95x5
105x5
110x5/3 sets

I took yesterday off and felt good today, felt strong during this workout.  Piece of cake.   

One of the hardest working mofo's here right now.

[ripitupbaby]

WEEK 2, DAY 5 - Sunday, January 18, 2009
About 10 inches of snow today, I am totally sick of it! 

SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/5 sets

BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 145x3/5 sets

CHEST - CABLE FLIES
Five sets x 10 standing cable flies.  I tried these out instead of incline db flies.  I've never done so many fkn flies in my life!

SQUATS
(50%) 115x5
(60%) 135x5
(70%) 155x4/4 sets
Round 2 of squatting was tough!

ABS
4 sets of 10 hanging leg raises just to make sure I'm sore as hell tomorrow.   

I rode the bike for 15 mins at the end, just to work out some lactic acid.  I didn't do anything yesterday again, but I think I'm benefiting from some rest.  I DID order all of my new equipment yesterday, which is very exciting!  I'm getting a Super Katana bench shirt and a Super Centurion squat suit, both from Titan.   

Decent workout.  I found the squats at 80% to be pretty damn hard.  I managed to film two sets of squats - my second set at 155 and my third set at 175.  I'm suprised at how fast it looks like I take the weight down... it doesn't feel that fast when I'm doing it!



<a href="http://www.youtube.com/watch?v=RjlLYW5rkFA" target="_blank">http://www.youtube.com/watch?v=RjlLYW5rkFA</a>

<a href="http://www.youtube.com/watch?v=pG3jgqVNFYA" target="_blank">http://www.youtube.com/watch?v=pG3jgqVNFYA</a>

[QuakerOats]

you squat exactly like Tom Platz used to Lori, good stuff.

<a href="http://www.youtube.com/watch?v=DjtVvYk1HWw" target="_blank">http://www.youtube.com/watch?v=DjtVvYk1HWw</a>

[flexingtonsteele]

AWESOME squats lori! keep up the hard work its inspirational!

[Hedgehog]

Looking awesome.

Especially the walkout is elite.

[ripitupbaby]

Thanks guys.  One thing's for sure... like Magoo said, you get a lot more confidence under the bar when you do 15 SETS OF SQUATS in one workout.   

[The BEAST]

You do get down fast!  Looking great chicha-I have no idea how you are getting through those workouts, I am impressed!!!

[MisterMagoo]

that is straight nasty, rip. absolute textbook squatting. looks like you take good advantage of your natural rebound, too. i'm taking notes.

[ripitupbaby]

You do get down fast!  Looking great chicha-I have no idea how you are getting through those workouts, I am impressed!!!

Keep it up on your end, I'm glad to see you here.   

that is straight nasty, rip. absolute textbook squatting. looks like you take good advantage of your natural rebound, too. i'm taking notes.

Thanks magoo. 
From what I know about using a squat suit, I am kind of envisioning it being like a spring, and the more you load the spring (on the way down), the more spring you get (off the bottom and on the way up).  I'm thinking that the speed and the rebound will translate well to suit squatting. 

[ripitupbaby]

WEEK 2, DAY 6 - Monday, January 19

OVERHEAD DB PRESS
warmup 25lbsx10
40x5
45x5
50x5/3 sets 

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

CLOSE GRIP BENCH PRESS
I was with my husband today, so I took advantage and did these... hadn't done them in a long time, and I was a bit surprised at how easy they were.
105x5
125x5
135x5
140x5/2 sets

DEADLIFT TO KNEES
(50%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(75%) 195x2/5 sets

SEATED GOOD MORNINGS
barx5
95x5/5 sets
Very strange exercise.

I'm starting to feel pretty good about these workouts.  I was originally planning to wait till the end of four weeks to increase my 1RMs, but I'm thinking about bumping up my deadlift 1RM to closer to what it was last season, and at least rounding up on my squats.  With the exception of squats, I am feeling as strong as I was at my peak last season.

[MisterMagoo]

Thanks magoo. 
From what I know about using a squat suit, I am kind of envisioning it being like a spring, and the more you load the spring (on the way down), the more spring you get (off the bottom and on the way up).  I'm thinking that the speed and the rebound will translate well to suit squatting. 

for a poly suit, yeah. exact opposite for a canvas.

by the way, i basically copied your form today and holy lord-o. felt fantastic. 

[ripitupbaby]

for a poly suit, yeah. exact opposite for a canvas.

by the way, i basically copied your form today and holy lord-o. felt fantastic. 

haha that's awesome.   


Recovery day today - 35 minutes on the elliptical.  That's the end of Week 2.  I'm liking this. 

[flexingtonsteele]

haha that's awesome.   


Recovery day today - 35 minutes on the elliptical.  That's the end of Week 2.  I'm liking this. 

another awesome week lori, keep up the good work

[ripitupbaby]

WEEK 3, DAY 1 - Wednesday January 21
I decided not to adjust my 1RMs up for this week...I'm trying to be patient and get the most out of the training. I'm pretty sure I am getting stronger. 
For this week, I am just going to round up instead of down on the squat and deadlift numbers (ex, if 70% is 158, I'll go 160 instead of 155).   
I must have wrenched my back in my sleep - either that or it was the seated GMs - but it has been hurting all day.  I definitely need an adjustment as soon as I can get there, which might not be very soon.   

SQUATS
(50%) 115x5
(60%) 135x4
(70%) 160x3/2 sets
(80%) 180x3/5 sets
I went to a different gym tonight, and the squat rack is too low on one setting, and too high on the next setting.
I went with the higher setting, and it was a pain in the ass because I had to sort of shrug the weight off the pins.   I was wasting too much energy on the walk out and setup, but the sets of 180 weren't too bad.

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/5 sets
I dropped one set out (5 instead of 6 at the end) because I am paranoid about overtraining my bench.  I took a quick look at this Friday's workout, and I think I counted 20 sets of bench press - not kidding! 

INCLINE DB FLIES
17.5 lbs x 10/5 sets

SQUATS
(50%) 115x5
(60%) 135x5
(70%) 160x5, 155x5/4 sets
Round 2 of squatting is always really really tough.

ABS
Hanging leg raises, 10/3 sets

[bthomas77]

looks like you are kickin some but there young lady.  keep it up. 

good work, and i pray you back heals up and feels better....

[ripitupbaby]

Thanks Bernie...

Yesterday (Thursday) was a recovery day.   I skipped cardio because I had a look at today's workout and it's a bit daunting so I figured I would save my energy. 

I ended up having a nice, long stretching session in front of the TV last night.  I was a bit sore (still am) and tight through the hips and quads, so I stretched them alot. 
My calves are also super sore from squatting... my CALVES... how weird is that?!  I'm not even sure what it is exactly that hurts...it's in my calf area but I don't think it's my calf muscles.  It's almost like knee pain but the pain is further down my legs.   

[MisterMagoo]

you ever sit back and realize how many guys on this site you're absolutely embarrassing with how much work you're putting into the gym? seriously, this is crazy.

and yeah, sometimes with sheiko you gotta play things by ear to avoid overdoing it.

[ripitupbaby]

you ever sit back and realize how many guys on this site you're absolutely embarrassing with how much work you're putting into the gym? seriously, this is crazy.

and yeah, sometimes with sheiko you gotta play things by ear to avoid overdoing it.

 

This evening's workout is actually frightening me.   

[QuakerOats]

This evening's workout is actually frightening me.   

you do that workout at night? great googly moogly, do you sleep ok?

[MisterMagoo]

WEEK 3, DAY 1 - Wednesday January 21
I decided not to adjust my 1RMs up for this week...I'm trying to be patient and get the most out of the training. I'm pretty sure I am getting stronger.

whoa. hold on. don't adjust your maxes week by week. that's not how the program works. only adjust downward if the weights are too heavy.