Ripitupbaby's 2009 Powerlifting Log

[Luv2Hurt]

Great job Rip!!  Keep it up you are really good. 

Must have been a very cool event.  Im positive you will get those bigger #'s you are after soon. 

[ripitupbaby]

Great job Rip!!  Keep it up you are really good. 

Must have been a very cool event.  Im positive you will get those bigger #'s you are after soon. 

Thanks Luv!  Oh it was an interesting event alright.  I wouldn't say cool though hahahha.  The meet was pretty chaotic and confusing, not alot of audience in attendance, and the awards were a total mess.   They lost their venue a few days before the meet, so they moved it to a high school and things were just kind of crazy.  For example, the meet was in the auditorium, and the warmup room was all the way across the other side of the school, so you had to hike through this maze of hallways to find the competition after you warmed up, and there was no one there to tell you how much time you had... and that was just the beginning lol.  I'm thankful to the promoter for having the meet since it's the only USAPL meet in the area this year, but damn, it was a rough one.   

[Luv2Hurt]

Thanks Luv!  Oh it was an interesting event alright.  I wouldn't say cool though hahahha.  The meet was pretty chaotic and confusing, not alot of audience in attendance, and the awards were a total mess.   They lost their venue a few days before the meet, so they moved it to a high school and things were just kind of crazy.  For example, the meet was in the auditorium, and the warmup room was all the way across the other side of the school, so you had to hike through this maze of hallways to find the competition after you warmed up, and there was no one there to tell you how much time you had... and that was just the beginning lol.  I'm thankful to the promoter for having the meet since it's the only USAPL meet in the area this year, but damn, it was a rough one.   

Hell!  That sucks, too bad it was so poorly run.  Wonder why they "lost" the venue?  That had to have a lot to do with it. 

[ripitupbaby]

Hell!  That sucks, too bad it was so poorly run.  Wonder why they "lost" the venue?  That had to have a lot to do with it. 

Yeah, it was supposed to be held in a gym, which would have been alot better.  I dont know what happened, but I do feel bad for the guys who put the meet on...they had their hands full and it was really chaotic.   


So I think I can see why my bench press is controversial.  I'll admit that I "push the limits" (as I was told at the meet) in terms of my arch and how much of my ass is technically on the bench.  But the bottom line is that once I got the start command, everything that was on the bench stayed on the bench.  It's just that I arch SO much that there isn't alot of ass on the bench to begin with...it's kind of up in my arch. I can't help it, that's the way I am comfortable benching.

This is a video of my final bench, which is the one that finally counted.  The first two went up easily as well...I'm still not clear why I didn't get the first lift.  It looked just as good as this last one and went up even easier.  You should have seen how long it took me to get a start command on the first one!!  I was laying there with the bar in my hands thinking wtf?!?  I had to drop my arch and get more ass on the bench before they would give me a start.  After the red lights on the first one, I never got a really good reason for the reds...there was this "discussion" with the judges about my arch and whether or not my back had to be on the bench.  Once it was clarified that I could arch as long as my ass and shoulders didn't lift, the judges kind of changed their mind and told me something moved with my feet.  It was strange.  On the second one, I dropped my arch down a little, and they called me for belly benching.

I finally got this third one...I did have to drop the arch a little.  And I will agree that I need to figure out some way to get a little more ass on the bench in the future so there is no question.  But I still maintain that once I get a start command, if everything that is on the  bench stays on the bench, it should be a good lift. 

[big L dawg]

I was going to mention something about your arch a long time ago when you posted your first bench vids.I know a guy that had great lifts recently at a meet but got DQ'ed because of useing such a high arch.

[11venthhour]

congrats!

well at least you know you have more for the next meet.

[tonymctones]

good job rip thats damn good work...sorry to hear about your troubles with the judging and stuff i always hated the feeling of not leaving everything on the floor but it should feed that desire you obviously have to do better then before. Keep up the good work

[Overload]

Did they Dq the lifts for arch or belly benching?

[ripitupbaby]

Did they Dq the lifts for arch or belly benching?

First lift - arching, I guess... but then they sort of changed their mind after we talked about it and said my feet moved.   
Second lift - belly benching
I don't even need to tell you how bad I was sweating that third lift! 


Thanks guys. 

[Zach Trowbridge]

I'm watching that vid without sound, but is it just me or did they take forever to give you all your commands?

[Overload]

Down command was a little long, everything else was perfect.

[ripitupbaby]

Yeah, the start commands took a while.  You should have seen it on the first lift, it was like three times as long!  I was actually laying there holding the bar thinking "wtf do I need to change about my setup to get a start command?" LOL, I swear it felt like 30 seconds! 

[burn2live]

Yeah, the start commands took a while.  You should have seen it on the first lift, it was like three times as long!  I was actually laying there holding the bar thinking "wtf do I need to change about my setup to get a start command?" LOL, I swear it felt like 30 seconds! 

Imo, technically your bench looks excellent. Maybe just get a bit more of your butt on the bench to be sure, but really great positioning etc imo. Start commands looked ridiculous. Great job though!

[ripitupbaby]

Imo, technically your bench looks excellent. Maybe just get a bit more of your butt on the bench to be sure, but really great positioning etc imo. Start commands looked ridiculous. Great job though!

Thanks burn! 

Well I got some time to train, get stronger, refine my bench, and most importantly, improve my deadlift.  I am considering an APA meet in mid-July but I'm not too sure about that one yet.  There's an APF push-pull in early August that I'd like to do. 

I may go back to Sheiko, drop my 1RM on the squat, and really focus on the push-pull in August.  Not sure what to do about my squat right now... I re-injured my leg yesterday getting on to a fucking fishing boat at high tide (the deck was like 4 feet higher than the dock and I performed this retarded one-legged step-up with my bad leg and smashed my other shin on the rail )...the left quad hurts like a bitch today so I'm gonna chill through the rest of the weekend and hope that it gets better.

[ripitupbaby]

I'm starting back on the Sheiko program this week.  Call me crazy but I love it!  I really enjoy these workouts!

I think I am going to do the APF push/pull meet August 8 (bench press/deadlift only, no squat).  I don't want to do the APA meet next month, and I can't find a good full meet that fits in my schedule later this summer, and my left leg is still bothering me, so I am going to continue to practice/train squat but focus on getting my deadlift up and getting a better bench in competition.

I set my 1RM on my squat VERY low for this round of sheiko, just to try to keep my leg healthy.  It's not 100%. 
1RMs for now -
Squat - 200 (it's more like 250 but we'll start here)
Bench - 200
Deadlift - 320
I will probably increase the squat and deadlift after a couple of weeks...we'll see.  I really really want to improve my deadlift and learn how to pull sumo for this meet.


Monday, June 8 (Week 1, Day 1)

SQUATS
(50%) 95x5/1 set
(60%) 120x4/2 sets
(70%) 140x3/2 sets
(80%) 160x2/5 sets

BENCH PRESS
(50%) 100x5/1 set
(60%) 120x4/1 set
(70%) 140x3/2 sets
(80%) 160x3/6 sets

CHEST - Incline DB Flies
17.5 lbsx10/2 sets
20 lbsx10/3 sets

SQUATS
(50%) 100x5/1 set
(60%) 120x5/1 set
(70%) 140x4/5 sets

I did one set of abs and called it a night.  I am pretty sore just from getting back into the volume training.

[11venthhour]

good luck with round 2 of sheiko!

[ripitupbaby]

good luck with round 2 of sheiko!

Thanks.  I am so sore that it's not even funny.  My chest, abs, and legs are ridiculously sore...pretty much everything from the neck down.  I can hardly walk, and stairs are out of the question.  And that happened even with setting my 1RM on squats so low! 
I think it's because I cut the volume so much and focused on the equipment training for the last few weeks before the meet, and then took last week off lifting completely.  It's been a while since I have done a real big raw workout, and that kicked my ass hard.  I'm not sure I can train today, and I have to take an off day tomorrow, so unless I feel better by the end of the day today, it may be till Friday before I make it back into the gym for Day 2.

I challenge anyone to pick their raw 1RMs for bench and squat and do that workout I did on Monday.  Go on and try it...shake your routine up a bit.  I betcha you will be surprised at how much it kicks your ass.

[ripitupbaby]

Wednesday June 10

I tried to do something in the gym but I was too sore.  I ended up doing 4 sets of rotator cuffs (cables), 3 sets of light dumbbell bicep curls (stretching the tendons), and rode the bike for 25 mins.  I also stretched alot.  It didn't help much...My DOMS is pretty fkn bad.  I am still so sore today that I feel sick, literally.   

[Stubborn]

Wednesday June 10

I tried to do something in the gym but I was too sore.  I ended up doing 4 sets of rotator cuffs (cables), 3 sets of light dumbbell bicep curls (stretching the tendons), and rode the bike for 25 mins.  I also stretched alot.  It didn't help much...My DOMS is pretty fkn bad.  I am still so sore today that I feel sick, literally.   

Wow! Never had DOMS so bad it made me sick. You need a massage.

[ripitupbaby]

Wow! Never had DOMS so bad it made me sick. You need a massage.

It's been awful this week!  I actually sat in a massage chair for an hour on Friday, which helped with my lower back, but it's still sore!

Friday June 12, 2009 (Week 1, Day 3)
I did this workout at 8 AM, on an empty stomach, and I had 90 minutes to get it done.  I felt SUPER weak, and I didn't get through the whole workout.  Not sure what took me so damn long but I was really really struggling with the deadlifts. 

DEADLIFTS
barx15
95x8
135x5
155x4
185x4
215x3/2 sets
240x3/3 sets (skipped 2 sets)

BENCH
100x6
120x5
140x4/2 sets
150x3/2 sets
160x2/2 sets
150x3/2 sets
140x4
130x6
120x8
100x10

(skipped Incline DB Presses)

DEADLIFT TO KNEES
I was totally running out of time, so I just did two sumo sets 135x5

GOOD MORNINGS
95x5
105x5/3 sets

I am super sore all over my back and hamstrings. I've managed to get two of these Sheiko workouts in this week, and I am SO sore that you would think I've never worked out before. My ass is totally kicked.   

The difference between the training i was doing for prep for the meet in May and this trianing program is crazy.  I think that the equipment training and meet prep (lower in volume) pushed my raw numbers down quite a bit.  These workouts totally killed me this week.  My deadlifts feel really weak right now, I totally struggled on the sets that I did.

I'm going to consider this week a "practice" week and try to hit it again next week and get through all four workouts.  I'm hoping that the Sheiko training will bring my raw numbers back up in a few weeks, once I get used to the workouts again.

[Deicide]

It's been awful this week!  I actually sat in a massage chair for an hour on Friday, which helped with my lower back, but it's still sore!

Friday June 12, 2009 (Week 1, Day 3)
I did this workout at 8 AM, on an empty stomach, and I had 90 minutes to get it done.  I felt SUPER weak, and I didn't get through the whole workout.  Not sure what took me so damn long but I was really really struggling with the deadlifts. 

DEADLIFTS
barx15
95x8
135x5
155x4
185x4
215x3/2 sets
240x3/3 sets (skipped 2 sets)

BENCH
100x6
120x5
140x4/2 sets
150x3/2 sets
160x2/2 sets
150x3/2 sets
140x4
130x6
120x8
100x10

(skipped Incline DB Presses)

DEADLIFT TO KNEES
I was totally running out of time, so I just did two sumo sets 135x5

GOOD MORNINGS
95x5
105x5/3 sets

I am super sore all over my back and hamstrings. I've managed to get two of these Sheiko workouts in this week, and I am SO sore that you would think I've never worked out before. My ass is totally kicked.   

The difference between the training i was doing for prep for the meet in May and this trianing program is crazy.  I think that the equipment training and meet prep (lower in volume) pushed my raw numbers down quite a bit.  These workouts totally killed me this week.  My deadlifts feel really weak right now, I totally struggled on the sets that I did.

I'm going to consider this week a "practice" week and try to hit it again next week and get through all four workouts.  I'm hoping that the Sheiko training will bring my raw numbers back up in a few weeks, once I get used to the workouts again.

You=Team Elite Strength Genetics

THG approved

[ripitupbaby]

You=Team Elite Strength Genetics

THG approved

Thanks 


I did 30 mins on the bike today, with lots of stretching, some calves, and some ab/core work.  I am still recovering from Friday's workout, but I'm determined to get all four sheiko workouts in this coming week without dying. 

[ripitupbaby]

Monday, June 15, 2009 (Week 2, Day 1)

Last week was absolutely horrible (I'm still sore...I'm not kidding), so let's hope for a better week in the gym!!

BENCH PRESS
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/2 sets
(85%) 170x2/3 sets
Sets of 170 were not easy!

SQUAT
(50%) 100x5
(60%) 120x4
(70%) 140x3/2 sets
(80%) 160x3/5 sets.

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

INCLINE DB FLIES
17.5lbs x 10/5 sets

Skipped abs today because I hit them yesterday and I am super sore!   

[ripitupbaby]

Wednesday, June 17, 2009 (Week 2, Day 3)

DEADLIFTS ON BOX
barx12
95x8
133x5
(50%) 153x3
(60%) 178x3/2 sets
(65%) 193x2/4 sets

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

PEC DECK FLIES
10 reps, 5 sets

DEADLIFT
(50%) 150x4
(60%) 178x4
(70%) 208x3/2 sets
(80%) 233x3/4 sets

GOOD MORNINGS (STANDING)
105x5/2 sets
110x5/3 sets

Not really an easy workout.  The only way to describe my deadlift right now is WEAK-ASS.  I don't know what's up...it's like I have totally lost my strength on the deadlift.  I backed my 1RM down this week and lowered the weight from where i wanted to be, and I still dropped out the last heavy set because I was dying by the end.  My bench feels pretty good although my chest is really sore.  I actually did ALL of my bench work completely by myself, including unracking and reracking the weight.

[Stubborn]

Just a thought, Rip, but I dont see much about your ab training in here. Strong abs support a strong back. Try some heavy standing ab movements.