Author Topic: Ripitupbaby's 2009 Powerlifting Log (Read 75202 times)

ripitupbaby · « **Reply #175 on:** March 11, 2009, 04:20:18 AM »

WEEK 9, DAY 7 - Tuesday March 10

NO SQUATS

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

DIPS
unassisted - 6x1
unassisted with 25 pound plate - 6x4

STANDING CABLE FLIES
10x5

ABS
Hanging leg raises 10x3

I think my leg is getting better??

I have one more DL workout tonight and then I am going into a light/recovery week and hopefully healing up my leg.

This round of sheiko wasn't quite as productive as the last round, mostly because of my leg. Also, I think that the little bit that I increased my 1RM for this round really kicked my ass. However, I think I made significant gains on the bench press. My raw bench feels stronger than ever right now and I think that it's only going to get better.

ripitupbaby · « **Reply #176 on:** March 12, 2009, 04:01:59 AM »

WEEK 9, DAY 8 - Wednesday March 11
A day late on this workout!

DEADLIFT TO KNEES
(50%) 140x4
(60%) 170x4
(70%) 195x3/2 sets
(80%) 225x2/4 sets

OVERHEAD DB PRESSES
25x10
50x5
55x5/4 sets

INCLINE DB PRESSES
55x4
60x4/4 sets
65x4

RACK DEADLIFTS
(60%) 170x4
(70%) 195x4
(80%) 225x3/2 sets
(90%) 255x3/4 sets

SEATED GOOD MORNINGS
95x5
115x5/4 sets

I tweaked my back pretty good last night working the DBs... need to see the chiro ASAP, hopefully today.

Well that's IT for Sheiko training for now. I'm sure I will come back to it, but I am taking a light/recovery week this week and then changing things up a bit.

Zach Trowbridge · « **Reply #177 on:** March 12, 2009, 03:50:17 PM »

I wonder if, since Sheiko is such crazy volume, it wouldn't be good for you to try a lower volume style program for a while. Maybe something like Wendler's 5/3/1 or something?

QuakerOats · « **Reply #178 on:** March 12, 2009, 04:20:30 PM »

Quote from: Zach Trowbridge on March 12, 2009, 03:50:17 PM

I wonder if, since Sheiko is such crazy volume, it wouldn't be good for you to try a lower volume style program for a while. Maybe something like Wendler's 5/3/1 or something?

didn't know Wendler had a program, what does it entail?

Zach Trowbridge · « **Reply #179 on:** March 12, 2009, 04:39:45 PM »

Quote from: QuakerOats on March 12, 2009, 04:20:30 PM

didn't know Wendler had a program, what does it entail?

http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=2795

It's in there as one of the training split variations, but apparently a shitload of guys are using it now so he's writing an entire program book on it that's going to be released in the next few weeks. Basically, here's how it's set up if I remember right:

-Based on core lifts of bench, squat, d/l, and military press
-set up on a 4 week wave:
Week 1: work up to 5 rep max using 3 percentages (I forget what they are, but based off 1RM)
Week 2: work up to 3RM using higher 1RM percentages
Week 3: 5RM, 3RM, 1RM
Week 4: deload with sets of 5 using less than a 5RM
Week 5: rinse and repeat using variations of core lifts (don't repeat the same lifts every cycle, kind of like Westside)

End with assistance work.

You can set it up to either give each core lift its own day, or I believe Wendler recommends doing DL and militaries on the same day to stay with a 3-day training week. Worth the money for the book, I would say. I would like to try it after a few more months of Westside. Pegg was using it when he was last posting here, and from his log over at EFS it looks like he still does it.

ripitupbaby · « **Reply #180 on:** March 12, 2009, 07:16:15 PM »

Yeah, it's about that time. I got my eye on a PL meet May 30, so I'm doing my homework now and laying out a new game plan for the next 10 weeks. Time to reap the benefits of the sheiko training. Somethin' like that.

ripitupbaby · « **Reply #181 on:** March 14, 2009, 06:34:53 AM »

FRIDAY, MARCH 13 - BENCH SHIRT WORKOUT
95x10
135x5
155x3

Shirt on:
225x3
245x3
275x2
275x3
295x1
245x3 (this was WAY too light at this point because the shirt was pulled way down)

Too tired afterwards to do the close-grips. $:-\$

I got my squat suit finally and tried it on last night...LOL is all I can say at this point. It needs alot of alterations, I think.

SO here are a couple vids to show where I am at with this crazy bench shirt. I'm not getting the bar to touch yet, but it's coming along, and I think that the work I am doing with it is quite productive. I think I will be able to handle BIG weight in this shirt once it's fully broken in. Please excuse the grunting.

225x3 was my first set, and this was just to get the shirt set. It wasn't pulled down yet, so I was actually able to get the bar pretty far down, but the shirt wasn't really doing much of anything:

This is my best set probably - 275x3. I had a problem with my foot positioning, and then the unrack - I couldnt get the weight where I wanted and almost didn't even do the set...wasted ALOT of energy at the beginning but moved the weight pretty good still.

Here's 295x1 - this was HEAVY.

By the time I finished this and went back to 245, I couldn't get the bar nearly as far down. I think that this is going to be a 275+ shirt once I master it.

burn2live · « **Reply #182 on:** March 14, 2009, 07:58:48 AM »

WOW

big L dawg · « **Reply #183 on:** March 14, 2009, 08:18:40 AM »

damn rips liftin more than alot of guys.strong girl you are

powerpack · « **Reply #184 on:** March 14, 2009, 08:26:24 AM »

Quote from: big L dawg on March 14, 2009, 08:18:40 AM

damn rips liftin more than alot of guys.strong girl you are

QuakerOats · « **Reply #185 on:** March 14, 2009, 08:44:28 AM »

excellent effort Lori, you're getting strong.

tonymctones · « **Reply #186 on:** March 14, 2009, 06:01:18 PM »

awesome vids rip, youre doing damn good

ripitupbaby · « **Reply #187 on:** March 14, 2009, 06:46:53 PM »

Thanks guys. Feeling pretty good about the shirt progress. I just have to be patient, and I think it will pay off.

ripitupbaby · « **Reply #188 on:** March 15, 2009, 04:10:53 PM »

Sunday, March 15, 2009
Light/Recovery Week

SQUATS- to a bench
95x8
135x5
155x3
175x3/2 sets
It was weird to do these to a bench and not all the way down, but I'm just testing out my leg a little. My leg seems to only hurt when I squat. I think I'm just gonna have to suck it up and deal with it, and maybe the pain from my squat suit will mask whatever's going on there.

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

SLDLs
105x5/2 sets, slow with a stretch

GOOD MORNINGS
115x5
120x5/2 sets

HANGING LEG RAISES
10x4

I finished up with 4 sets on the Hammer Strength gripper with 55 pounds on it. Just did them until it hurt alot!

This workout was pretty quick and easy.

11venthhour · « **Reply #189 on:** March 18, 2009, 12:15:47 AM »

do you think you will still do the lift in may? hope it works out for you!

looking solid on the benching!

ripitupbaby · « **Reply #190 on:** March 18, 2009, 04:10:59 AM »

Quote from: 11venthhour on March 18, 2009, 12:15:47 AM

do you think you will still do the lift in may? hope it works out for you!

looking solid on the benching!

I hope so.... planning on competing May 30, which is 10 weeks from Saturday, so this weekend I will get it together and start a new program for prep. As long as the leg holds up enough to get a decent squat, I will do the meet because I want my Nationals qualification for 2010.

Still on a "light" week this week...

Last night was a cardio night.... 45 minutes on the bike and stretching. The leg doesn't hurt at all when I do cardio, which I guess is good. I'm going to do some speed work on the bench tonight and some squats to see how it feels.

ripitupbaby · « **Reply #191 on:** March 18, 2009, 06:46:30 PM »

Wednesday, March 18, 2009
Light/Recovery Week

SQUATS
95x5
115x5
155x3/4 sets
I went ass to grass, I can't stand not squatting anymore. It felt ok. I feel a little weak on squats right now, and my left quad was tight tonight, but not too bad.

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

TRICEPS
rope extensions 6x2

Short and sweet. Gonna DL tomorrow.

powerpack · « **Reply #192 on:** March 19, 2009, 10:10:38 AM »

Short and sweet is the best.
When I trained for power I kept it like that.

ripitupbaby · « **Reply #193 on:** March 20, 2009, 04:10:26 AM »

Short and sweet - not for long! It's time to get serious about some contest prep training!

Thursday, March 19, 2009
Light/Recovery Week

DEADLIFTS
(50%) 140x4
(60%) 170x4
(70%) 195x3
(80%) 225x3/3 sets

STANDING GOOD MORNINGS
115x5/2 sets

RACK DEADS
(60%) 170x4
(70%) 195x4
(80%) 225x3/2 sets
(90%) 255x2

ABS
Hanging Leg Raises x10/3 sets

Finished up with three sets on the Hammer Strength gripper (1 plate, reps till lots of pain) and 20 minutes on the bike. I'm embarassed to admit that my legs are pretty damn sore from that little bit of squatting I did a couple days ago!

I used kind of a sheiko layout for the light workouts - kind of - but that's about it with the sheiko for now. I'm going to do a bench shirt workout tonight, then get my shit together and start a new training program to prep for the meet I hope to do on May 30...10 weeks from now.

ripitupbaby · « **Reply #194 on:** March 21, 2009, 07:14:03 AM »

Friday, March 20
Bench Shirt Workout

95x8
135x5
155x3

Shirted:

225x3
250x3
275x3 - help on the last one
300x1
300x1 - fail
275x2 - horrible

I played with big weight tonight and ran out of gas pretty fast.
The bar is not touching yet, and it seems to be getting harder, not easier!

I put the squat suit on last night too and played around. Marked it up for some initial alterations. I also had my knees wrapped for the first time in my life... WOW.

QuakerOats · « **Reply #195 on:** March 21, 2009, 07:47:05 AM »

damn Lori, that's all i can say.

Stubborn · « **Reply #196 on:** March 21, 2009, 05:43:50 PM »

300x1 bench!?!?!? Incredible!

ripitupbaby · « **Reply #197 on:** March 21, 2009, 07:08:24 PM »

Admittedly not there yet, but definitely coming along. I'm glad I am starting to get more comfortable with the big weight. I'll get it one day.

11venthhour · « **Reply #198 on:** March 21, 2009, 08:29:58 PM »

damn it stop out lifting me!

good shit though! keep it up and the meet will be a breeze

ripitupbaby · « **Reply #199 on:** March 22, 2009, 01:49:48 PM »

SUNDAY MARCH 22
Starting a new program now, and I am hoping to get ready for a meet on May 30...10 weeks.

DEADLIFTS
135x5
185x5
223x5
(82.5%) 258x5/3 sets with belt
The heavy sets were really hard. I'm actually not used to doing that many reps with the heavier weight, so I struggled. I'd say these were right about my max for sets of 5, so I assume that's right on.

SLDL
(40%) 125x5/2 sets

WIDE GRIP PULLDOWNS
sloooooow on the negative, 5 reps/3 sets
I haven't done these in like three months. I bet I'll be super sore.

BENCH PRESS
95x5
115x5
(65%) 130x5/3 sets
These were actually pretty difficult after the deadlifting. My arms were hurting.

ABS
Hanging Leg Raises, 10 reps/4 sets