Author Topic: Ripitupbaby's 2009 Powerlifting Log (Read 75199 times)

QuakerOats · « **Reply #150 on:** February 17, 2009, 05:58:22 AM »

Quote from: Geo on February 16, 2009, 11:09:17 PM

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

i honestly feel sorry for the iron when Rip walks into the gym because you know those plates and bars will be shown no mercy.

ripitupbaby · « **Reply #151 on:** February 17, 2009, 05:23:33 PM »

hahaha well today I destroyed the elliptical for 45 mins.

That's the end of Week 6. It was a hard one.

I have a chance to work with my bench shirt on Friday night, and I think I'm gonna give it a go. I'll move my training days around.
I'm a little rusty with shirt work, but I'm gonna take a look back at what I did last year and put a workout together. It'll be interesting to see what kind of weight this shirt is going to take.

ripitupbaby · « **Reply #152 on:** February 18, 2009, 06:46:59 PM »

WEEK 7, DAY 1 - Wednesday, February 18

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

SQUAT
(50%) 120x5
(60%) 145x4
(70%) 170x3/2 sets
(80%) 195x3/5 sets (belted)
Holy cow. The sets of 195 were so hard. I was seeing stars after all of them. The last set was just not good at all - so I took the belt off and did one last set 170x3 b/c I didn't want to end it on such a bad note.

BENCH PRESS
(55%) 110x5
(65%) 130x4
(75%) 150x4/4 sets

STANDING CABLE FLIES
10x5

Skipped abs tonight, I'll hit 'em before the end of the week.

This was one of the toughest workouts for me so far...first time I actually had to fight the urge to bail out. I think I'll be leaving my 1RMs right where they are for a little while.

ripitupbaby · « **Reply #153 on:** February 20, 2009, 07:45:17 PM »

WEEK 7, DAY 3 - Friday Feb 20
First workout in the new bench shirt!
I got the new shirt on tonight and gave it a whirl. I definitely made good progress, but not even close to touching the bar to my chest. I did all "air turns" and I would say that most of the lifts got down to a 3-board. The good news is that I handled all the weight pretty well and did the vast majority of the movement by myself.
95x5
135x4/2 sets

WITH SHIRT:
225x3 (these reps didn't move much, just setting the shirt a little)
225x3
255x3
265x3
245x3

3-Board - 275x3
I touched the 3board on all three reps and pressed the first two pretty easily (albeit not that far!)

CLOSE GRIP BENCH PRESS
115x7/3 sets
These were tough after the shirt work!

One thing I noticed is that the platform I was on tonight was very slippery. It was just wood and my feet were sliding around during my lifts, which was not good.

My arms are pretty beat up. The bruises are in different places than they were with the last shirt. This shirt has a long way to go breaking in, but I was pretty happy with this workout.

Zach Trowbridge · « **Reply #154 on:** February 20, 2009, 09:26:56 PM »

Good stuff. How much carryover do you think you're getting out of the shirt?

ripitupbaby · « **Reply #155 on:** February 21, 2009, 07:16:41 AM »

Quote from: Zach Trowbridge on February 20, 2009, 09:26:56 PM

Good stuff. How much carryover do you think you're getting out of the shirt?

At this point, I doubt I'm getting very much, given the distance I was able to move the weight. It was really more of an attempt to stretch the chest plate out a little. The shirt is SO tight that I can hardly get myself set up properly in it right now, and it is moving around quite a bit when I set up and lift.

I'd say a good percentage of the lifts were to a 3-board, so it was mostly just the top part of the lift and the lockout. My triceps are terribly bruised all the way across to the fronts of my arms, way worse than I ever got in my last shirt. They hurt to touch. But my chest isn't bruised at all. It's got a long long way to go.

ripitupbaby · « **Reply #156 on:** February 21, 2009, 02:52:41 PM »

WEEK 7, DAY 4 - Saturday, Feb 21
I had to modify this workout a little bit because I moved some heavy weight with the shirt last night. I cut the volume way back on the benching in this workout - dropped the 70% and 80% sets out.

DEADLIFTS ON 4" BOX
(50%) 140x3/2 sets
(60%) 170x3/2 sets
(65%) 185x2/4 stes

BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/3 sets
(60%) 120x6
(50%) 100x8

INCLINE DB FLIES
17.5 lbs x 10/5 sets

DEADLIFTS
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 223x3/5 sets
I went back to conventional deads this week. These were alot tougher than they should have been.

STANDING GOOD MORNINGS
125x5/2 sets
120x5
115x5/2 sets
Totally ran out of gas on these.
Finished up with three sets on the Hammer Strength gripper machine with one plate...lots of reps.

My ass is pretty kicked. I am not really enjoying deadlifting right now.

I am one workout behind this week because of the shirt workout last night, and I don't think that I am going to make it up. I'm deciding between the squat or the DL workout for Monday... I am having quite a bit of pain in my hips and especially in the front of my left quad (up top), and my last round of squatting sucked. So I think I am going to do the DL workout and wait till next week to squat.

We're working a push/pull competition tomorrow, should be fun.

ripitupbaby · « **Reply #157 on:** February 24, 2009, 04:12:31 AM »

WEEK 7, DAY 6 - Monday, February 23

OVERHEAD DB PRESS
warmup 25lbsx8
50x5
55x5/2 sets (too difficult without a spotter)
50x5/3 sets

INCLINE DB PRESS
55x4/2 sets
60x4/4 sets

DIPS
Unassisted, no extra weight
8x5

DEADLIFT TO KNEES
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(75%) 210x2/5 sets

SEATED GOOD MORNINGS
95x5
115x5/4 sets

I seem to have pulled something pretty good in the front of my left quad (up high). I think I did it in Week 6 with the sumo DLs. From looking at an anatomy chart, it's the top part of the rectus femoris, the biggest one. It's been bothering me for more than a week now, and it's not getting any better. Squatting is likely not going to happen tomorrow.

powerpack · « **Reply #158 on:** February 24, 2009, 05:39:52 AM »

Get hubby to give it a good massage

QuakerOats · « **Reply #159 on:** February 24, 2009, 12:43:34 PM »

maybe Rip don't like taking it easy in the gym.

ripitupbaby · « **Reply #160 on:** February 26, 2009, 04:16:07 AM »

WEEK 8, DAY 1 - Wednesday February 35
Well, I don't like taking it easy lol. My leg was feeling slightly better, so I went ahead with the workout. It could probably have used some more down time but whatever.

SQUATS
(50%) 120x5
(60%) 145x4
(70%) 165x3 (instead of 170)/2 sets
(80%) 185x3 (instead of 195)/5 sets
Squats weren't very good. I think I was nervous about my left quad, so I was reluctant to go down quickly. I eased down in the squats and didn't get much of a rebound off the bottom. Coming up was tough at times and I caught myself bending forward. There were some squats that I wasn't sure I was going to be able to finish!

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

SEATED CABLE FLIES
10x5

SQUATS
(50%) 120x5
(60%) 145x5
(70%) 165x5/5 sets

ABS
Hanging leg raises, 10/3 sets

I'm sore all over this morning. It's been a very hard couple of weeks in the gym for me. I think my leg will be ok, although it still hurts, and I am pretty discouraged about my squatting. I feel like I am moving in the wrong direction with squats. I may get back in the bench shirt tomorrow night since that's about the only thing that seems to be headed in the right direction.

ripitupbaby · « **Reply #161 on:** February 27, 2009, 01:15:10 PM »

Yesterday I did nothing. I am SOOOOOO sore from Wednesday's workout that it is mind-boggling.
I haven't been this sore since I started Sheiko. I am sore as if I have never squated before. And I even lowered some of my weights on Weds! The only thing I can think is that I slowed my squats down because I was nervous about my left quad, and slowing them down must have had an effect similar to doing a negative. Seriously, I am sore from my ribcage to my knees...like the kind of sore that actually makes you feel sick. I can barely walk at all today. My legs keep buckling under me, and I have to take the elevator at work because I can't go down stairs very well.

I am going to get into the bench shirt tonight and try to make some progress, but I am afraid my lower body soreness is going to affect my bench a little.

ripitupbaby · « **Reply #162 on:** February 28, 2009, 06:07:10 AM »

WEEK 8, DAY 3 - Friday Feb 27
Bench Shirt Workout
Second run with the new shirt
95x8
135x5
155x3

WITH SHIRT:
All air turns, the bar is not touching my chest yet, but I'd say I am half way there.
225x3
245x3
255x3
265x3
245x3
3-Board - 275x3

CLOSE GRIP BENCH PRESS
135x7/3 sets

Not bad!

Stubborn · « **Reply #163 on:** February 28, 2009, 10:27:24 AM »

So if the bar doesnt touch then should you up the weight? Or do you just work on stretching it out a bit?

ripitupbaby · « **Reply #164 on:** February 28, 2009, 01:44:55 PM »

Quote from: Lift4Size on February 28, 2009, 10:27:24 AM

So if the bar doesnt touch then should you up the weight? Or do you just work on stretching it out a bit?

Well I dont know... I am not sure I can handle much more than 275 right now, it's tough on the wrists. the weights I am doing are working pretty well in terms of stretching out the shirt and letting me kinda learn how it works. I think I might be able to handle 265 pretty well once I get the shirt broken in.

Stubborn · « **Reply #165 on:** February 28, 2009, 02:22:13 PM »

Quote from: ripitupbaby on February 28, 2009, 01:44:55 PM

Well I dont know... I am not sure I can handle much more than 275 right now, it's tough on the wrists. the weights I am doing are working pretty well in terms of stretching out the shirt and letting me kinda learn how it works. I think I might be able to handle 265 pretty well once I get the shirt broken in.

Makes sense to me. Forgive my ignorance, I have never used a bench shirt. There is a way of simulating a bench shirt by using bands that sounds intriguing though. Basically just putting a mini band from upper arm to upper arm across the chest. Ever try that?

ripitupbaby · « **Reply #166 on:** February 28, 2009, 04:00:24 PM »

Quote from: Lift4Size on February 28, 2009, 02:22:13 PM

Makes sense to me. Forgive my ignorance, I have never used a bench shirt. There is a way of simulating a bench shirt by using bands that sounds intriguing though. Basically just putting a mini band from upper arm to upper arm across the chest. Ever try that?

No, but I can see how that might work. I'm sticking to the basics right now, keeping the exercises pretty simple and just trying to find the groove with the shirt by bringing it down as far as I can in the groove and then doing air turns. It's a pretty crazy shirt!

Stubborn · « **Reply #167 on:** February 28, 2009, 04:07:08 PM »

Quote from: ripitupbaby on February 28, 2009, 04:00:24 PM

No, but I can see how that might work. I'm sticking to the basics right now, keeping the exercises pretty simple and just trying to find the groove with the shirt by bringing it down as far as I can in the groove and then doing air turns. It's a pretty crazy shirt!

That IS crazy! You're kicking ass with Sheiko so you must be doing something right.

ripitupbaby · « **Reply #168 on:** February 28, 2009, 04:14:08 PM »

Quote from: Lift4Size on February 28, 2009, 04:07:08 PM

That IS crazy! You're kicking ass with Sheiko so you must be doing something right.

Bench is going well, but the squat and deadlift are kicking MY ass!

ripitupbaby · « **Reply #169 on:** March 01, 2009, 05:08:11 PM »

WEEK 8, DAY 5 - Sunday, March 1
DEADLIFT
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x3/5 sets

BENCH PRESS
(50%) 100x8
(55%) 110x7
(60%) 120x6
(70%) 140x4
(75%) 150x3
(80%) 160x2/2 sets
(85%) 170x1/2 sets with a pause
(80%) 160x2/2 sets
(75%) 150x3
(70%) 140x4
(60%) 120x8
(55%) 110x10
(50%) 100x12
Believe it or not, I cut the volume down a little since I benched heavy with the shirt a couple days ago.

STANDING CABLE FLIES
10x5

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

SEATED GOOD MORNINGS
115x5/5 sets

My legs are finally not sore from Wednesday, but I think my left quad is still fkd up.

ripitupbaby · « **Reply #170 on:** March 03, 2009, 06:14:56 PM »

Yesterday I rode the bike for 30 minutes and stretched

WEEK 8, DAY 7 - Tuesday March 3

DEADLIFTS ON 4" BOX
(50%) 140x3
(60%) 170x3/2 sets
(65%) 185x3/3 sets

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

TRICEPS ROPE PUSHDOWN
heavy rope pushdowns x6/5 sets

RACK DEADS
Just under the knee cap
(60%) 170x4
(70%) 195x4/2 sets
(80%) 225x4/2 sets
(85%) 240x4/4 sets

STANDING GOOD MORNINGS
115x5/2 sets
125x5/3 sets

I'm going into the final week of this round of sheiko training with a f*cked up left quad, and squatting isn't looking like a possibility. I've done 2 squat workouts in the last two weeks and they weren't very good. I am thankful that at least my bench continues to improve.

Geo · « **Reply #171 on:** March 03, 2009, 06:27:52 PM »

Quote from: ripitupbaby on March 03, 2009, 06:14:56 PM

I'm going into the final week of this round of sheiko training with a f*cked up left quad,

well if you would have given me a shout out this probably would'nt have happened !~

ripitupbaby · « **Reply #172 on:** March 04, 2009, 04:51:21 AM »

Quote from: Geo on March 03, 2009, 06:27:52 PM

well if you would have given me a shout out this probably would'nt have happened !~

Well if your lifting videos thread hadn't mysteriously "disappeared" then maybe you would have gotten your shout out!

ripitupbaby · « **Reply #173 on:** March 06, 2009, 04:54:48 AM »

WEEK 9, DAY 2 - Thursday, March 5
BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/2 sets
(85%) 170x2/3 sets
(80%) 160x3/2 sets
Bench training is easy! I think my raw 1RM is over 200 now.

DIPS
unassisted - 6x2
unassisted with 25 pound plate - 6x3
I'm getting better at these.

STANDING CABLE FLIES
10x5

ABS
Hanging leg raises 10x4

I skipped the 10 sets of squats at the beginning of this workout. My left leg is about a 6 out of 10 right now.

ripitupbaby · « **Reply #174 on:** March 08, 2009, 06:20:45 PM »

WEEK 9, DAY 5 - Sunday, March 8

DEADLIFTS ON 6" BOX
(55%) 140x3
(60%) 170x3/2 sets
(70%) 195x2/4 sets
Box was prolly a little high.

BENCH PRESS
(50%) 100x5
(60%) 120x5
(70%) 140x5/2 sets
(75%) 150x4/5 sets

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

DEADLIFTS
(55%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x3/3 sets
(85%) 240x2/3 sets

GOOD MORNINGS (STANDING)
115x5/5 sets

Workout went ok, my leg really doesn't bother me too much when I deadlift. I didnt do anything for the last two days, and I have been icing it. Maybe it's a 7 out of 10 now. maybe.