Author Topic: Ripitupbaby's 2009 Powerlifting Log (Read 75124 times)

Geo · « **Reply #125 on:** February 06, 2009, 05:46:44 PM »

Quote from: ripitupbaby on February 06, 2009, 12:43:17 PM

I fkn love to stretch!

rip is a powerful woman that turns into a "monkey woman" when the lights go out !

QuakerOats · « **Reply #126 on:** February 06, 2009, 06:12:59 PM »

Quote from: Geo on February 06, 2009, 05:46:44 PM

rip is a powerful woman that turns into a "monkey woman" when the lights go out !

maybe Rip likes the Kama Sutra, Geo.

Geo · « **Reply #127 on:** February 06, 2009, 06:36:32 PM »

I could tell from that last vid of her squatting, that she's a little firecracker between the old sheets !

ripitupbaby · « **Reply #128 on:** February 06, 2009, 09:57:44 PM »

Quote from: Hedgehog on February 06, 2009, 03:13:05 PM

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

haha on the way home tonight, I was like "hmmm I don't use all my bw for pushups, I wonder how much I do use."

Even at 70%, that's really light, like 100 pounds.

Edit: I tried answer #2 and it came out right at 100 pounds.

ripitupbaby · « **Reply #129 on:** February 07, 2009, 01:27:07 PM »

WEEK 5, DAY 4 (LIGHT)

Plyos today... Box jumps

I set it up in the cardio room using steps (pic below). I had never done these before so I didn't go too high. I did a few practice runs to get the distance right, and then did 20 sets up and back. Took 10 minutes to do the 20 sets and it was hard! I got the hang of it pretty good with the arms and the breathing by the end.

I also did 40 minutes on the recumbant bike.

tbombz · « **Reply #130 on:** February 07, 2009, 01:33:11 PM »

Quote from: Geo on February 06, 2009, 06:36:32 PM

I could tell from that last vid of her squatting, that she's a little firecracker between the old sheets !

it looks as if she could do bodyweight squats for quite some time... say.... 90 minutes or so ?

ripitupbaby · « **Reply #131 on:** February 08, 2009, 04:43:54 PM »

WEEK 5, DAY 5 (LIGHT) - Sunday Feb 8

DEADLIFTS TO KNEES (SUMO)
(50%) 135x4/2 sets
(70%) 185x4/2 sets

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

STANDING CABLE FLIES
10 reps/2 sets

DEADLIFT (SUMO)
(50%) 135x4
(70%) 185x3/2 sets
(75%) 195x3

SQUAT SCISSORS
I assume these are squats in a lunge position, sort of like a one-legged squat. I was half-inclined to use the Smith machine, but I thought better of it.
95x5
115x5

ABS
Hanging leg raises, 10 reps/3 sets

And 15 minutes on the bike.

Tomorrow's a crazy work day, so nothing will get done. And I'm inclined to just do cardio Tuesday and rest up for starting up again Weds. That means only two lifting days this week, but I'm not too worried about that.

Hedgehog · « **Reply #132 on:** February 10, 2009, 01:37:59 AM »

Quote from: ripitupbaby on February 08, 2009, 04:43:54 PM

That means only two lifting days this week, but I'm not too worried about that.

The plyo workout can be pretty taxing so cutting down the lifting volume is probably the wise thing to do.

ripitupbaby · « **Reply #133 on:** February 10, 2009, 05:11:41 AM »

Quote from: Hedgehog on February 10, 2009, 01:37:59 AM

The plyo workout can be pretty taxing so cutting down the lifting volume is probably the wise thing to do.

Yep, I'm pooped and training picks up tomorrow anyway.

Today - 40 mins on the elliptical low intensity, and alot of stretching.

thewickedtruth · « **Reply #134 on:** February 10, 2009, 02:32:20 PM »

glad to see i'm not the only one doing plyos..

ripitupbaby · « **Reply #135 on:** February 11, 2009, 05:43:58 PM »

WEEK 6, DAY 1 - Wednesday Feb 11
I'm back on another four-week round of sheiko workouts. I increased my 1RMs for this round:
SQUAT - 240 (up from 225)
BENCH - 200 (up from 185/190)
DEADLIFT - 280 (up from 260) and I am switching to Sumo, which I seem to be weaker and more uncertain with right now. I know I have the strength but I need alot of practice.

SQUATS
(50%) 120x5
(60%) 145x4/2 sets
(70%) 170x3/2 sets
(80%) 195x2/5 sets (with belt)
These felt pretty good. I want to film a couple sets this weekend and make sure I'm not leaning forward too much, then I'll bring my 1RM up to 250 for the rest of this round so that 80% is 200.

BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/6 sets
I was amazed at how easy this felt.

CHEST - Incline DB Flies
17.5 lbsx10
20 lbsx10/4 sets

SQUATS
(50%) 120x5
(60%) 145x5
(70%) 170x4/5 sets
BRUTAL. It's hard to understand how hard Round 2 of squatting is until you give it a go yourself.

ABS
Hanging leg raises, 10x3

ripitupbaby · « **Reply #136 on:** February 13, 2009, 09:17:37 PM »

WEEK 6, DAY 3 - Friday February 13, 2009

SUMO DEADLIFTS
(50%) 140
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x3/5 sets

BENCH PRESS
(50%) 100x6
(60%) 120x5
(70%) 140x4/2 sets
(75%) 150x3/2 sets
(80%) 160x2/2 sets
(75%) 150x3/2 sets
(70%) 140x4
(65%) 130x6
(60%) 120x8
(50%) 100x10

STANDING CABLE FLIES
10 reps, 5 sets

SUMO DEADLIFT TO KNEES
(50%) 140x4
(60%) 170x4
(70%) 195x4/5 sets

GOOD MORNINGS (STANDING)
115x5
125x5/4 sets

This was a really hard workout. I am sore as shit from Wednesday's squat workout, and pulling sumo on this one just totally fried my inner thighs. I am still trying to figure out sumo, so it was a bit of a struggle!

Here are a couple of my bench sets - 160x2, I can't believe how easy these are. I have a couple deadlift vids, I may post them later. You can find them if you really want to look.

The BEAST · « **Reply #137 on:** February 14, 2009, 10:41:30 AM »

your arch is so amazing and those were cake! Damn...

QuakerOats · « **Reply #138 on:** February 14, 2009, 01:35:18 PM »

Rip destroying the iron as usual.

thewickedtruth · « **Reply #139 on:** February 14, 2009, 02:38:51 PM »

wow! effortless...and what an arch! GOOD LORD GIRL!

ripitupbaby · « **Reply #140 on:** February 14, 2009, 06:55:04 PM »

I rode the bike for 45 minutes today and did a whole lotta stretching.

My husband and I saw this sign today, we thought it was pretty funny.

QuakerOats · « **Reply #141 on:** February 14, 2009, 08:01:50 PM »

Quote from: ripitupbaby on February 14, 2009, 06:55:04 PM

I rode the bike for 45 minutes today and did a whole lotta stretching.

My husband and I saw this sign today, we thought it was pretty funny.

hahahahhaaaaaaa, what the hell is that?

ripitupbaby · « **Reply #142 on:** February 15, 2009, 04:31:43 PM »

WEEK 1, DAY 5 - Sunday, January 11, 2009
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets

SQUAT
(50%) 120x5
(60%) 1454x4
(70%) 170x3/2 sets
(80%) 195x3/6 sets
These were just brutal. Although I am quite a bit stronger than I was a month ago, my inner thighs are fried from sumo deads a couple of days ago, and these squats were really really tough.

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

INCLINE DB FLIES
17.5 lbs x10/5 sets
I used two mismatching weights for the first two sets hahaha

Here are a couple sets of the squats, 195x3. I think my form looks pretty decent in them, but I am still not sure if I want to increase my 1RM to take these up to 200 next week. Everything hurts right now!

QuakerOats · « **Reply #143 on:** February 15, 2009, 04:33:32 PM »

for some reason all of your clips are coming up as "video is unavailable" lately. $:-\$

Stubborn · « **Reply #144 on:** February 15, 2009, 06:10:21 PM »

Quote from: QuakerOats on February 15, 2009, 04:33:32 PM

for some reason all of your clips are coming up as "video is unavailable" lately. $:-\$

Working fine here.

Your squat is looking really good, Lori! Cant wait to see what you can hit in a suit.

ripitupbaby · « **Reply #145 on:** February 15, 2009, 07:11:34 PM »

Thanks... I think the vids are working. They seem to be ok from my end too.

thewickedtruth · « **Reply #146 on:** February 16, 2009, 08:07:15 AM »

squats look textbook.. DAMN LORI! haha vids are SICK!

... stupid sheiko routine!

ripitupbaby · « **Reply #147 on:** February 16, 2009, 01:24:56 PM »

Quote from: thewickedtruth on February 16, 2009, 08:07:15 AM

squats look textbook.. DAMN LORI! haha vids are SICK!

... stupid sheiko routine!

When are you going to start Sheiko?

WEEK 6, DAY 6 - Monday, February 16, 2009

SUMO DEADLIFTS ON BOX
(50%) 140x3/2 sets
(60%) 170x2/4 sets

INCLINE DB PRESS
45x8
55x5
60x4/4 sets

DIPS
Unassisted - 6 reps/5 sets

SUMO RACK DEADS
(60%) 170x4
(70%) 195x4
(80%) 225x3/2 sets
(90%) 250x2/4 sets

SEATED GOOD MORNINGS
115x5/2 sets
120x5/3 sets

The sumo DLs are absolutely torturous...On the box and rack deads were both very tough for me in a sumo stance. I really struggled with the rack deads. $:-\$
My legs and inner thighs are totally burnt to a crisp. When I was doing the seated good mornings, I was having a hard time getting up from the bench. I rode the bike for 10 mins to cool down.

Brutal week! The slight increase in my 1RM made a huge impact on the total volume. And switching to sumo has been rough. I was thinking of increasing my 1RM for squats, but I think I'll wait another week.

Geo · « **Reply #148 on:** February 16, 2009, 11:09:17 PM »

rip is a powerful woman that doesn't give shout outs...

thewickedtruth · « **Reply #149 on:** February 16, 2009, 11:25:02 PM »

Quote from: ripitupbaby on February 16, 2009, 01:24:56 PM

When are you going to start Sheiko?

don't even think about suggesting that..