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Author Topic: USAPL Milwaukee Open 1/30/10  (Read 15040 times)
The BEAST
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« Reply #50 on: January 25, 2009, 01:08:41 PM »

Back: without the boss

Deads:
95 x 12
135 x 10
175 x 8
225 x 5
245 x 5
255 x 5

Lat pulls
120 x 10
125 x 10
130 x 10

Seated Row
120 x 10
130 x 8
140 x 5


The workout felt good and deadlifts felt pretty easy but my lifting partner makes me look like a wimp...on her last set she pulled 305 for 8 no problem.  She is getting ready for Jr. USA's (not a powerlifter) but she is a freaking tank.
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Jennifer
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« Reply #51 on: January 25, 2009, 01:13:17 PM »


hey...that looks like a 45 on each side... how is that 190lb ?

The video quality sucks and the other weight is shadowed.  On my camera view you can see the 25's and 2.5's but not on the youtube upload. 
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« Reply #52 on: January 25, 2009, 04:25:56 PM »

dang Jen, looks like some more good work there.

keep it up young lady.

hope you had a good week........
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« Reply #53 on: January 26, 2009, 11:37:37 PM »

ok today was a rough one.  I was super excited to get the Katana, little did I know what I was getting into.  Rip tried to warn me about the shirt, as well as Lance. although I listened to their warning I didn't fully take in what they meant.  The shirt kicked my butt today, all in all Lance let me know it was a good first workout but I know understand that this will be quite a process. 

It was tough with the shirt from the beginning even though there wasn't a ton of lifting, my triceps are very tired and its only been a few hours since the workout.  We both thought the shirt was big in the arms, I could fit my fingers into the sleeves.  It was also really tough to keep it down, we used my belt on a tight setting but that made it hard to breathe, I am going to bring a few thinner belts next week to see. 

I am also struggling a bit with the setup, the shirt moves a bit when I try to get into my arch and I am goign to be focusing a lot on my setup in lighter workouts on Fridays. 

Chest;
95 x 10
135 x 5
150 x 5
160 x 2

With Shirt (we added a 1-board so I could touch)
180
190 2x1

with a Pipe (6 inch I think)
200 1 x 3
205 1 x 3


By the end of this workout I was finished...





 
   


* katana1st 001.jpg (112.17 KB, 768x576 - viewed 215 times.)
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« Reply #54 on: January 27, 2009, 12:18:46 AM »

When squatting, try and keep your ribcage up. You seem to be collapsing to the front. That puts the kind of stress on the lower lumbar vertebrae that will eventually end in a painful back injury.

That said, your quads look great.
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« Reply #55 on: January 27, 2009, 05:30:40 AM »

Shirt looks a little big but maybe it will be OK with the sleeves taken in and a belt holding it down?   You may want to consider a bench press belt.  I got mine from APT, and it's 2 inches...works great.  You might even be able to special order it in hot pink Wink

http://www.prowriststraps.com/bench_press_belt_powerlifting_benchpress_belts

Be patient with the shirt and be prepared for some frustrating workouts!  It can be REALLY tough to break them in.  Don't forget that it took me three months working with the shirt once a week before I could even get the bar to touch my chest.   Shocked

Hang in there...it'll be worth it in the end.   Cool



* Powerlifting_Bench_Pres_Belt_blue_ezr.jpg (10.69 KB, 341x124 - viewed 209 times.)
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« Reply #56 on: January 28, 2009, 02:35:49 PM »

haha, nice Thin Lizzy.  At least you somewhat believe my ability to lift now Wink
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« Reply #57 on: January 28, 2009, 09:44:00 PM »

Tuesday: Arms

wasn't feeling the best during this workout and I wasn't sure why until a few hours later when I was throwing up Sad  Think I had food poisoning last night, it was quick and intense but I felt better by today.

Seated DB Curls
20 x 12
25 x 10
30 2 x 8

Standing Barbell Curls...slight negative
50 x 12
60 2 x 10

Hammer Cable Curls (very easy machine)
60 x 12
70 x 12
80 x 12

then I attempted triceps but ended us just doing like 5 set of push-downs normal and reverse grips

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« Reply #58 on: January 28, 2009, 09:57:17 PM »

Wasn't sure how I would feel during my workout but surprisingly once I got going I felt strong and composed. 

Squats (without a belt)

45 x 10
95 x 10
135 x 8
155 x 8
180 x 5
205 x 5
230 x 5
260 x 5

with belt
270 faltered my first set, the belt threw me off
recentered
260 x 5
270 x 5

then we did the sled with 50 lbs of added weight
front
back
each side
crossovers both sides

still felt strong so we headed over to the leg press
2 plates (each side) x 8
4 plates x 8
6 plates x 8
7 plates x 8

Smiley  yea felt great...maybe it was because the blockhead came to hang out and I felt the need to impress him!!

My hip flexors were a bit sore today from my bench setup, haha...but didn't affect me once I started pushing. 
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« Reply #59 on: January 29, 2009, 08:29:30 AM »

Blockhead is a living legend on the greater Chicagoland bodybuilding scene and in a couple of other businesses as well.
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« Reply #60 on: January 29, 2009, 10:36:23 AM »

Did he pay you to say that?

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« Reply #61 on: January 30, 2009, 11:46:46 PM »

Close grip Bench:

95 x 10
110 x 8
125 x 8
140 2 x 5
95 2 x 10

for all but the last set I put a 4 inch pvc pipe under my back to work on my arc

DB shoulder press
30 x 10
35 2x 10


Rear delts
80 3 x 10
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« Reply #62 on: January 31, 2009, 10:21:27 PM »

for all but the last set I put a 4 inch pvc pipe under my back to work on my arc

That sounds like a whole lot of not fun.  PVC?  Christ, you guys are nuts.
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« Reply #63 on: February 01, 2009, 01:20:51 PM »

That sounds like a whole lot of not fun.  PVC?  Christ, you guys are nuts.
very good if you want to work on your arch.
Siders was one of the first that I know of who started using it.
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« Reply #64 on: February 02, 2009, 02:44:14 PM »

saturday...Back:

Deadlifts
95 x 8
136 x 8
185 x 6
210 x 5
230 x 5
255 x 5
270 x 1

Added Belt
285 x 5
295 x 3 (because I am a baby...)

Lat Pulls
75 x 10
90 x 10
105 x 10

Seated Rows
100 x 10
110 x 10
120 x 8

Overall I felt strong and the workout wasn't bad but I swear powerlifting in general is KICKING my ass.  My shins and legs are bruised up past my knees...I fogot longer socks this week although it doesn't really help against the bruising.  My main issue is my hands, my hands were killing me the entire workout and by that last set I just couldnt bear squeezing out 2 more reps even though I think my body had it in me.  The weight didn't feel bad just my hands.  Lance was thinking that from here on we will do less 5 reps and I think less sets but a little more weight.  He has a whole plan, I just follow it Smiley


<a href="http://www.youtube.com/watch?v=OdnJDi9hPBI" target="_blank">http://www.youtube.com/watch?v=OdnJDi9hPBI</a>

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« Reply #65 on: February 02, 2009, 02:51:54 PM »

Hedge, I liked it a lot...I felt that when I removed it I was able to keep my arch a bit better, plus I really need to work on that flexibility.

After talking with Lance I readjusted my goals.  I really want to hit 1000 this year total and I think it is doable if I ever get my squat suit to start practicing in.
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« Reply #66 on: February 02, 2009, 07:12:47 PM »

Nice pullin' Beast!
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« Reply #67 on: February 02, 2009, 08:37:32 PM »

good job ms. beast.  hope you have a great week.
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« Reply #68 on: February 02, 2009, 08:54:20 PM »

i have the biggest hard on ever right now lmao.. that's HOT!  Grin Grin Grin
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« Reply #69 on: February 03, 2009, 10:32:18 AM »

very good if you want to work on your arch.
Siders was one of the first that I know of who started using it.

I've seen guys stick a Coke can under their lower back to demo their arch, but I thought that shit was just for show.  I'm curious to try the pvc technique though, my arch isn't great.
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« Reply #70 on: February 03, 2009, 11:33:55 AM »

I really liked the PVC, unfortunately I wasn't able to get it cut at the hardware store I went to so I hade to buy a 2 foot long piece which is way too big.  If you go get it the 4 inch pipe is a little thick, you can always start with something smaller and add towels around it to increase the width (one of my friends at the gym mentioned this...) also if you get a piece cut go with like 10 inches.
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« Reply #71 on: February 03, 2009, 01:49:38 PM »

if you pull your feet all the way back it automatically gives you an arch, shouldn't be any need for the PVC and that stuff.
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« Reply #72 on: February 03, 2009, 01:54:35 PM »

if you pull your feet all the way back it automatically gives you an arch, shouldn't be any need for the PVC and that stuff.

yes unfortunatley its not that easy...I don't have the flexibilty in my hip flexors and it is impossible to keep my feet flat if I have them back further then what is comfortable.  For me I could tell a difference using the pipe and feeling more comfortable in the arch...I have a tendency to flatten out a bit once I get the weight off the bar and this makes it so I have to.
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« Reply #73 on: February 03, 2009, 01:55:31 PM »

if you pull your feet all the way back it automatically gives you an arch, shouldn't be any need for the PVC and that stuff.

i used to say the same thing but you still can collapse with your hips up in the air when you drop down under heavy shit. I'm talking upper back and shoulders not the hips themselves. I like the bar idea..
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« Reply #74 on: February 03, 2009, 01:57:50 PM »

i used to say the same thing but you still can collapse with your hips up in the air when you drop down under heavy shit. I'm talking upper back and shoulders not the hips themselves. I like the bar idea..
the "hips up" and "ass up" type of stuff is gonna come regardless of the pipe when the weight gets extremely heavy but if the PVC works then use it, i wouldn't get too used to it because you can't use it in a competition, just remember most importantly KEEP THAT BELLY UP AND THOSE ELBOWS TUCKED.
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