Ripitupbaby's 2009 Powerlifting Log

[ripitupbaby]

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.

Yeah... see the thing is, I started the program with LOW 1RMs for squat and deadlift because I was out of practice and had just come off the BB season (210 I think for raw squat and 260 for raw DL).  Now that I'm into the swing of things, I was starting to get a little impatient and wanted to bump up the 1RMs to what they actually are (more like 250 for raw squat and 300 for raw DL).  But I've decided to not to that now, and instead wait till I get to the end of the first four weeks, at which point I will take a light week to prevent overtraining, and THEN adjust my 1RMs up to what they really should be for weeks 6-9.

And YES, evening training... around 6-7 PM usually, except on weekends when I hit it in the afternoon.  Helps me sleep like a baby since I am usually wrecked when I get home.   

[MisterMagoo]

Yeah... see the thing is, I started the program with LOW 1RMs for squat and deadlift because I was out of practice and had just come off the BB season (210 I think for raw squat and 260 for raw DL).  Now that I'm into the swing of things, I was starting to get a little impatient and wanted to bump up the 1RMs to what they actually are (more like 250 for raw squat and 300 for raw DL).  But I've decided to not to that now, and instead wait till I get to the end of the first four weeks, at which point I will take a light week to prevent overtraining, and THEN adjust my 1RMs up to what they really should be for weeks 6-9.

that sounds better. it's way better to lowball your maxes than to overestimate them.

[ripitupbaby]

that sounds better. it's way better to lowball your maxes than to overestimate them.

Yes... Patience... I need to have PATIENCE.   

[QuakerOats]

Yeah... see the thing is, I started the program with LOW 1RMs for squat and deadlift because I was out of practice and had just come off the BB season (210 I think for raw squat and 260 for raw DL).  Now that I'm into the swing of things, I was starting to get a little impatient and wanted to bump up the 1RMs to what they actually are (more like 250 for raw squat and 300 for raw DL).  But I've decided to not to that now, and instead wait till I get to the end of the first four weeks, at which point I will take a light week to prevent overtraining, and THEN adjust my 1RMs up to what they really should be for weeks 6-9.

And YES, evening training... around 6-7 PM usually, except on weekends when I hit it in the afternoon.  Helps me sleep like a baby since I am usually wrecked when I get home.   

training that late always messed up my sleep when i was younger, early in the day is the only way for me these days.

[ripitupbaby]

WEEK 3, DAY 3 - Friday, January 23
I think I'm gonna call this one the "you have got to be f*cking kidding me" workout.   

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

BENCH PRESS
(50%) 95x8
(55%) 105x7
(60%) 115x6
(65%) 125x5
(70%) 135x4
(75%) 145x3/2 sets
(80%) 155x2/2 sets
(85%) 165x1/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(65%) 125x6
(60%) 115x8
(55%) 105x10
(50%) 95x12
Yep, that's 20 sets of bench press. 

CABLE FLIES
Seated Free Motion Flies, 35/40 lbs. x 10/5 sets

DEADLIFT TO KNEES
(50%) 130x4
(60%) 155x4
(70%) 185x4/5 sets

SEATED GOOD MORNINGS
95x5
105x5/4 sets
I could probably have gone heavier, but I was pretty tired!

10 minutes on the bike afterwards, and I had to get outta there because I was starving.  Believe it or not, it wasn't bad at all.  The poundages are starting to feel easier for me to do. 

[MisterMagoo]

that's the whole point, excellent work! remember, the idea is that you get better at moving the weights, not that you move more weight.

[ripitupbaby]

I hit the gym real quick today and did 42 mins on the elliptical, low resistance, moderate intensity.  And I stretched for about 10 minutes on that back stretching thing, I love that thing.


I got my shirt today!  It's a Super Katana with angled sleeves, size 38.  I THINK it's a good fit.  It's very tight but not as painful on the arms as my F6 was last year.  It is REALLY tight on my chest and completely crushes my boobs, which is pretty painful.  And it makes my arms look like they are about 7 inches.   

I can see where I might actually want to have the arms tightened once it's broken in a little.  I'm not sure... but it went on alot easier than the F6 did the first time.  Maybe just cuz I'm more used to it now.

[ripitupbaby]

I think it'll be a bitch to break in, but I think I'm gonna like it.   

[flexingtonsteele]

your ass looks great in that last pic lori 

[bthomas77]

popping to see how much ass you are kicking.  hope you had a great week Lori.  be well....

[ripitupbaby]

your ass looks great in that last pic lori 

Thanks for the feedback on the shirt! 

 

popping to see how much ass you are kicking.  hope you had a great week Lori.  be well....

Thanks Bernie, you too! 


WEEK 3, DAY 5 - Sunday, January 25
Trained with a girlfriend today...rare event!  It was fun!  She hung with the workout pretty well, but I think she'll be hurting tomorrow.   

We took a good number of training vids, so I will post a few later.

SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/3 sets
(85%) 190x2/3 sets

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/6 sets

Bench Press Eccentrics (Negatives)
I took advantage of having my friend with me and did negatives...I replaced the usual sets of DB flies with the two sets of negatives.  They felt great!  The weight didn't feel that heavy.
205x3 negative
210x3 negative

SQUATS
(50%) 115x6
(60%) 135x6
(65%) 145x6/4 sets

DIPS - Hammer Strength Seated Dip Machine
I don't exactly remember the weight.
6 sets, 6 reps each

[ripitupbaby]

Couple sets of squats.  I was happy with my sets of 190x2. 

[ripitupbaby]

Bench press sets 155x 3, and also negatives at 210x3

My arch looks pretty ridiculous.   

NEGS:

[QuakerOats]

hey Rip, what do you think of this for cardio for someone who fuccking hates the treadmill, bike and all that bullshit? and how would you incorporate it into a typical powerlifting/power bodybuilding routine?

[The_Leafy_Bug]

Bench press sets 155x 3, and also negatives at 210x3

My arch looks pretty ridiculous.   

NEGS:

I like how when Lori lifts we can ACTUALLY SEE THE PLATES AND THEY AREN'T COVERED BY "SHADOWS" like some lifters we know on this forum 

[tonymctones]

nice work rip keep it up

[w8m8]

niiiiccceee  work   

well done Rip !!

[Zach Trowbridge]

Good work.  I'm slightly embarassed that you're not that far off from my own 1RM's.

[ripitupbaby]

Thanks guys!

Tough week this week...on the road travelling for work, coming home Weds night in the midst of a snow storm that looks like it's going to be BAD, and taking my husband in for shoulder surgery early Thursday morning.  Gonna try to train this week, but my schedule may get screwed up by a day or two.

I forgot I had this clip too.  I screwed up the walkout and set up on this one...it's amazing how much energy you can lose f*cking around with your foot placing.   Another reason that Sheiko has been great - LOTS of practice on the set-up.

[tonymctones]

Thanks guys!

Tough week this week...on the road travelling for work, coming home Weds night in the midst of a snow storm that looks like it's going to be BAD, and taking my husband in for shoulder surgery early Thursday morning.  Gonna try to train this week, but my schedule may get screwed up by a day or two.

I forgot I had this clip too.  I screwed up the walkout and set up on this one...it's amazing how much energy you can lose f*cking around with your foot placing.   Another reason that Sheiko has been great - LOTS of practice on the set-up.

You like that belt rip? ive been thinking about getting one thats the same size all the way around...Ya when i screw up a walk out either in foot placement or just kinda stumble or slightly loose my balance I always feel like im half way through the set already before i even start.

[bthomas77]

Thanks Bernie, you too! 

you are welcome maam...and thank you

Trained with a girlfriend today...rare event!  It was fun!  She hung with the workout pretty well, but I think she'll be hurting tomorrow.   

hey, from the video she looks kinda cute.....hook a brotha up....

i should check in on her and make sure you didnt incapacitate her....

again, good work.....

i pray all works out for you this week, and you are able to get good solid workouts in when you can.  i also pray all goes well with your husbands sugery on thursday, and then with his recovery.  you guys will be in my prayers for sure.....

[flexingtonsteele]

ur a beast lori, lookin good!

[ripitupbaby]

You like that belt rip? ive been thinking about getting one thats the same size all the way around...Ya when i screw up a walk out either in foot placement or just kinda stumble or slightly loose my balance I always feel like im half way through the set already before i even start.

I like that belt "OK"... It's a good belt, but it's awfully big for me.  It's a Titan Competition Belt... I would get one with a lever if I could re-do it.  I have a bench belt that is 2 inches thinner, which works better with my arch.

That was actually the first time this year I have used the belt.  I only use it on my heaviest sets.  I try to do as much training without it as possible.  I have to admit though... it helped on those sets!



Bernie, I think she hung in there pretty good!   

[ripitupbaby]

WEEK 3, DAY 6 - Monday January 26
I was on the road for work today, so I stopped at my friend's gym on the way out of town.

DEADLIFTS ON 4" BOX
(50%) 135x3
(60%) 155x3/2 sets
(65%) 170x3/3 sets

BENCH PRESS
(50%) 95x6
(60%) 115x6
(65%) 125x6/5 sets
The benches at the gym were slippery!  My shoulders kept slipping on the bench and it was f*cking up my arch.   

TRICEPS ROPE PUSHDOWN
heavy rope pushdowns x5/6 sets

RACK DEADS
Just under the knee cap
(60%) 155x4
(70%) 185x4/2 sets
(80%) 210x4/2 sets
(85%) 225x4/4 sets

STANDING GOOD MORNINGS
95x5
105x5
115x5/3 sets

I also did a few sets of pinch grip training with two 10 pound plates in each hand, held for 30 seconds.  Longest 30 seconds of my life LOL.  I didn't do too well with the two 10s in each hand, so I went down to a 10 and a 5 in each hand.  Did about 4 sets.  Need to work on my grip strength!

[tonymctones]

I like that belt "OK"... It's a good belt, but it's awfully big for me.  It's a Titan Competition Belt... I would get one with a lever if I could re-do it.  I have a bench belt that is 2 inches thinner, which works better with my arch.

That was actually the first time this year I have used the belt.  I only use it on my heaviest sets.  I try to do as much training without it as possible.  I have to admit though... it helped on those sets!



Bernie, I think she hung in there pretty good!   

cool thanks for the input rip, i only use a belt on the heavier deads and squat sets but i have some rinky dink belt from academy thats real skinny in the front so i think im gonna invest.