Ripitupbaby's 2009 Powerlifting Log

[ripitupbaby]

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.

Yeah, it's worth it.  If you get one, you'll have it for years and years and years.  I do recommend the lever though, the buckle is a pain in the ass, esp when the belt is new.

Today was the final day of Week 3.  I did 35 minutes on the elliptical.  I FKN LOVE this training program, I feel awesome.  I feel much more fit than I did at this weight last off-season.  I don't even know what I weigh but it's alot, and I still have plenty of room in my fat pants.   

I'm going to be patient, as hard as it is for me, and I am going to leave my numbers alone for week 4.  Then I will take a light week and adjust everything for the next 4 weeks.

[ripitupbaby]

WEEK 4, DAY 2 - Thursday, January 29
Have you ever had one of those days where nothing seems to go your way?  I've had three in a row! 
I was a day late on this workout.  Got up this morning and took my husband in for shoulder surgery (which is a good thing) and I hit the gym while he was under the knife.  I didn't go to my gym, just went to the one near the hospital and I didn't like it at all.

SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/7 sets
I struggled with those sets of 175.  Had to set up facing the mirror (no choice), and there was chalk all over the floor (slippery) and an uneven spot under my right foot.

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/2 sets
(85%) 165x2/3 sets
(80%) 155x3/2 sets

DIPS
I've been reluctant to do these but I decided to give them a go.
6 reps weight-assisted dips (very light assist)/5 sets
6 reps unassisted dips

STANDING CABLE FLIES
10 reps, 5 sets

I rushed through the dips and flies because I had to get back to the hospital to pick up my husband.  They were almost done like giant sets.  No time for abs, I'll try to do them and stretch tonight.

My husband's shoulder should be OK, but they found a labrum tear when they went in, so it'll probably be 6 weeks before he's really back in action and able to help me with my training and the equipment.

[Hedgehog]

Very nice workout.

Getting those less-than-perfect workouts in without an injury or a bunch of failed lifts are IMO key to success.

Nicely done.

[The BEAST]

Give Tony a big hug from me...hope his recovery isn't too bad, you need him back!
Also it will be nice for him if his shoulder could actually work properly 

[ripitupbaby]

Very nice workout.

Getting those less-than-perfect workouts in without an injury or a bunch of failed lifts are IMO key to success.

Nicely done.

Thanks.  That's a really good way to look at it.

Give Tony a big hug from me...hope his recovery isn't too bad, you need him back!
Also it will be nice for him if his shoulder could actually work properly 

He said thanks and 
Getting him healed up is definitely the priority. 

[ripitupbaby]

WEEK 4, DAY 3 - Friday, January 30

DEADLIFTS ON 4" BOX
(55%) 135x3
(60%) 155x3/2 sets
(70%) 185x2/4 sets

BENCH PRESS
(50%) 95x5
(60%) 115x5
(70%) 135x5/2 sets
(75%) 145x4/5 sets

INCLINE DB FLIES
17.5 lbs x 10/2 sets
20 lbs x 10/3 sets

DEADLIFTS
(55%) 135x4
(60%) 155x4
(70%) 185x3/2 sets
(80%) 210x3/3 sets
(85%) 225x2/3 sets

GOOD MORNINGS (STANDING)
105x5
115x5/3 sets
125x5

It's been a long fkn week.  I'm glad it's over! 

[thewickedtruth]

i still can't believe you're doing thise routine..  

[ripitupbaby]

i still can't believe you're doing thise routine..  

I'm not just doing it... I'm pwning it. 


WEEK 4, DAY 5 - Sunday, Feb 1

SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 180x3/3 sets
(85%) 190x2/3 sets (belted)

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

DIPS
light assist, 6 reps
no assist, 6 reps/4 sets
I can pretty much do these now without any problem, but I'm not up for adding weight yet.  They burn the fronts of my shoulders right under my collar bones.

STANDING CABLE FLIES
10 reps, 5 sets

SQUATS
(55%) 125x4
(65%) 145x3
(75%) 165x3/5 sets
Holy shit, these were hard.  Round 2 of squatting is always really hard.

ABS
Hanging leg raises, 10 reps, 3 sets

10 mins on the bike while I ate a protein bar... I was starving!

Really tough workout, but none of the sets were what I would consider to be bad.  I feel alot stronger squatting than I did 4 weeks ago.  This program has alot of lower back work! 

[QuakerOats]

you're gonna be a 128 pound piece of iron when you're done with this thing, Rip.

[Geo]

rip is a powerful woman that probably makes pretty good chocolate chip cookies

[The BEAST]

you're gonna be a 128 pound piece of iron when you're done with this thing, Rip.

128??  hmmmm, that would be tough!

[ripitupbaby]

Got hung up tonight and was too tired and hungry to train, so I did 40 minutes on the elliptical at home instead.  Tomorrow's the last day of Week 4, so I'll hit it tomorrow, and then Week 5 will be a light week to prevent overtraining and make sure that I go into Week 6 ready to kick ass.

As for my weight... no comment... ... but (1) I've been fatter and (2) I do intend on competing in the 132 weight class at some point this year. 

[ripitupbaby]

WEEK 4, DAY 7 - Tuesday, Feb 3

DEADLIFT TO KNEES
(50%) 135x4/2 sets (1 conventional, 1 sumo)
(60%) 155x4
(70%) 185x3/2 sets (1 conventional, 1 sumo)
(80%) 210x2/4 sets (last set sumo)
I practiced the setup for both conventional and sumo pulling alot, the whole diving down to the bar thing, getting speed off the bottom. 

OVERHEAD DB PRESSES
45x5
50x5
55x5/3 sets

INCLINE DB PRESSES
55x4
60x4/5 sets

No spotters on any of the shoulder or incline presses...those were hard!

RACK DEADLIFTS - 1" below knee
(60%) 155x4
(70%) 185x4
(80%) 210x3/2 sets
(90%) 235x3/4 sets

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


That's the end of Week 4.  Week 5 is a light week.  As eager as I am to start going heavier, I feel awesome after the first four weeks and definitely like I am building strength.  I don't have a specific reason to go all out right now, so I am trying to be disciplined and get the most out of this training period.

[Stubborn]

Looks like you are truckin right along. Nice work!

[Hedgehog]

Four extremely hard weeks.

Brutal work and I'm impressed you pulled through with it.

Will be interesting to see what will happen the next few weeks with your strength levels.

[ripitupbaby]

Looks like you are truckin right along. Nice work!

Four extremely hard weeks.

Brutal work and I'm impressed you pulled through with it.

Will be interesting to see what will happen the next few weeks with your strength levels.

Thanks...Yes, the next four weeks should be pretty sweet.   


35 minutes on the elliptical today!  I'm actually a bit sore from yesterday's workout.

[thewickedtruth]

 

stop that!

[ripitupbaby]

stop that!

    




WEEK 5 (LIGHT), DAY 2 - Thursday, Feb 5
Light week, so I am planning on training 3 days and doing cardio and other stuff on as many of the rest of the days as possible.  I am using Sheiko #37 Week 2 as a starting point and cutting down the volume significantly.

SQUATS
(50%) 115x5
(60%) 135x4
(70%) 155x3
(80%) 175x2

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

FLAT DB FLIES
20 lbs x 10/2 sets

CLOSE GRIP BENCH PRESS
Instead of pushups
115x8
125x8
These were easy.

SQUATS
(55%) 125x3
(65%) 145x3/2 sets

GOOD MORNINGS STANDING
115x5
125x5

ABS
Hanging leg raises x 10/3 sets

[tonymctones]

looking good rip when do you start going heavy again? im looking forward to seeing your workout progress.

[ripitupbaby]

looking good rip when do you start going heavy again? im looking forward to seeing your workout progress.

Well Sheiko training isn't really about going heavy, it maxes you out at like 80% or so.  I'm probably going to do another 4 weeks of Sheiko, but I will increase my 1RMs so that all my numbers will go up from the last four weeks.  I won't really start going heavy until I start working with the equipment, and I don't know exactly when that'll be yet.

[tonymctones]

Well Sheiko training isn't really about going heavy, it maxes you out at like 80% or so.  I'm probably going to do another 4 weeks of Sheiko, but I will increase my 1RMs so that all my numbers will go up from the last four weeks.  I won't really start going heavy until I start working with the equipment, and I don't know exactly when that'll be yet.

Cool ive never even heard of this type of training but it really seems like it could add some good weight and really help perfect your form. Im stoked to see where your numbers go when you start lifting heavy again.

[ripitupbaby]

Cool ive never even heard of this type of training but it really seems like it could add some good weight and really help perfect your form. Im stoked to see where your numbers go when you start lifting heavy again.

Me too! 

[Hedgehog]

CLOSE GRIP BENCH PRESS
Instead of pushups
115x8
125x8
These were easy.

I think light close grips are a very good substitute for pushups, especially with the shirt coming later.

[ripitupbaby]

I think light close grips are a very good substitute for pushups, especially with the shirt coming later.

Pushups seem to bother my right wrist, which I have had trouble with in the past.  In thinking more about it, I should probably be doing the close grips with at least my body weight to really substitute them for pushups, although I suppose it doesn't really matter much for this week.

Today was a cardio day. 

-16 minutes on Concept 2 Rowing Machine (Hi/Lo intervals)...I love this machine!!  I want one.
-20 minutes on Bike (Hi/Lo intervals)
-10 minutes walking on the treadmill
-And some stretching. I fkn love to stretch!

[Hedgehog]

Pushups seem to bother my right wrist, which I have had trouble with in the past.  In thinking more about it, I should probably be doing the close grips with at least my body weight to really substitute them for pushups,

Perhaps it should be around 50-60 % of your bodyweight, since your feet are in the ground when you do the pushups as well

edit:

here's a link for ya - http://wiki.answers.com/Q/What_percentage_of_body_weight_is_lifted_during_a_pushup