USAPL Milwaukee Open 1/30/10

[thewickedtruth]

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.

reverse band pulldowns and teaching myself to bring my chest up to meet the bar instead of just bringing the bar to my chest is helping a ton.. the only exercise that teaches you this in conjunction with squeezing hte lats on the way down is the reverse band pulldown.

[QuakerOats]

reverse band pulldowns and teaching myself to bring my chest up to meet the bar instead of just bringing the bar to my chest is helping a ton.. the only exercise that teaches you this in conjunction with squeezing hte lats on the way down is the reverse band pulldown.

as a huge bencher told me one time, "start pushing up while the bar is on the way down", meaning build momentum for the push while the weight is being lowered, like a spring being compressed.

[thewickedtruth]

as a huge bencher told me one time, "start pushing up while the bar is on the way down", meaning build momentum for the push while the weight is being lowered, like a spring being compressed.

exactly! Watch kennelly bench.. picture perfect of what we're talking about.

[The BEAST]

Yes I had my second bench workout yesterday and it went a little better then my first but I don't really know how to log it becsue we more worked on keeping the weight going down in the groove and working with the shirt.  We did a bunch of singles and then some triples hitting a big pipe.  I was having a hard time locking out the weight on the singles I think because I was expending so much energy on the way down and overthinking.  Getting the bar to touch with 185 was difficult and took some time to work it. 

Oh I don't use that PVC in my bench workout, only on my second day when I do close-grip or another random bench exercise when I work on my set up.

I m going to look at those videos.  That is one thing that Lori has menitoned and that they were telling me last night.  Right now it is still hard for me to keep everything straight during the bench...feet flat, arched, butt touching, stomach out, pinch shoulders, etc.  I am hoping that as the weeks go by it becomes more natural and easier to work on something specific, I understand why you want to do that just right now it is hard for me to put it in practice. 

We are going to tighten up my shirt, sleeves first by 1/2 inch.  Next week will probably be brutal in it.

[thewickedtruth]

i don't care what people give her shit for.. keep posting those videos! I'm starting to get light headed 

[The BEAST]

Thanks Bernie and Wicked 

OK, now back to the things we are supposed to be talking about.  I had a GREAT leg workout tonight, we finally wrapped my knees so I can get a feeling for it and work up to TIGHT wrapping.  Really I was only in a moderate amount of pain with my knees, throughout the workout I did have some issues with the bar on my back.  Bruises and dry skin are starting to form where the bar sits and I tink subconsiously I was trying to avoid that area and not dig into the bar...I got over it.

95 x 8
135 x 8
185 x 5
225 x 3
250 x 1

Add Belt
265 x 3
275 x 3

Add wraps
300 x 3
320 x 3

then i supersetted one leg leg press and leg curls...just two sets it was getting late
1 plate each side x 10  - 50 x 10
1.5 plates east side x 10 - 50 x 10

<a href="http://www.youtube.com/watch?v=yXdz7J8ZRxk" target="_blank">http://www.youtube.com/watch?v=yXdz7J8ZRxk</a>

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

[tonymctones]

Damn!!!    awesome job beast keep it up your progress has been ridiculous.

[QuakerOats]

good stuff Jen, awesome progress.

[Zach Trowbridge]

Thanks, now I look like a complete bitch for being officially the worst squatter on the training board.  Seriously though, good work.

[Cap]

Good job. 

[The BEAST]

haha:) sorry Zack!!


Back: Saturday

Deadlifts:
95 x 10
135 x 8


Band Deads:
225 x 3
295 x 3
345  2x3
365  2x3

Rack Pulls
185 x 3
225 x 3
275 x 3
305 x 3
325 x 3
360 x 3

close grip lat pulls
105 2 x 10
120 x 8

single arm bent over pulls
50 x 10
55 x 10
60 x 10


 

[thewickedtruth]

back work with deads?! why for?! 

[The BEAST]

back work with deads?! why for?! 

that is what Lance wants...actually that is how Becca does it also.  For me it is good to round out my workouts since I am still going to do Team Universe this year and I don't want to neglect...also after deads I am not completely wiped out so it isn't bad.

[thewickedtruth]

that is what Lance wants...actually that is how Becca does it also.  For me it is good to round out my workouts since I am still going to do Team Universe this year and I don't want to neglect...also after deads I am not completely wiped out so it isn't bad.

i'm playing my schmoe card here and gonna go ahead and tell ya to post more vids lol

[The BEAST]

i'm playing my schmoe card here and gonna go ahead and tell ya to post more vids lol

you first 

[The BEAST]

Chest: Monday

45 x 10
95 x 10
135 x 6
150 x 3
160 x 1  (this was easy!  I am getting stronger for sure)

with the shirt...we hadn't tighten the sleeves yet.  We wanted to get one more workout in to see what changes we definitely wanted to make.  I know that my triceps are taking the brunt of the work.  In general this workout felt much easier then last week and my lifts felt pretty good, better lockouts but by the end when we were going to do a few board presses I was done!

175 x 1
195 x 1
205 x 1  Lance said this was a good lift which is reassuring and gets me excited to see what I will be able to hiht with tight sleeves

215
3 board press x 3

bent-over rear delts
15 x 10
20 2 x 10

tricep overhead rope s/s rope pushdown
my tris were killing me by this time
60 3 x 10

Instead of focusing on tris later this week I think I will focus more on a second chest day.  I'm not very sore from the workout other then my tris feeling bruised.

[elite_lifter]

How is the air in that gym, looks like you are in a dark basement. Nice lifts btw, tell the camera guy we need more closeups.

[Stubborn]

Wow! Serious rack pulls and banded deads!


Are you and Rip ever going to do a meet together?

[thewickedtruth]

Wow! Serious rack pulls and banded deads!


Are you and Rip ever going to do a meet together?

  

[The BEAST]

How is the air in that gym, looks like you are in a dark basement. Nice lifts btw, tell the camera guy we need more closeups.

haha, thanks!  I am just lucky they film me without giving me a hard time.    The gym is actually in the basement of a warehouse, air is totally fine...not musty although it is a bit chilly in there.

[The BEAST]

Wow! Serious rack pulls and banded deads!


Are you and Rip ever going to do a meet together?

thanks...I wasn't sure if those numbers were good or not.  They weren't too hard, a little rough on my hands but the weight wasn't too bad. 

I am trying to get RIp to do the USAPL meet I will most likely be doing in June in Ohio.  I just don't want to be in her weight class!! 

[ripitupbaby]

thanks...I wasn't sure if those numbers were good or not.  They weren't too hard, a little rough on my hands but the weight wasn't too bad. 

I am trying to get RIp to do the USAPL meet I will most likely be doing in June in Ohio.  I just don't want to be in her weight class!! 

hahaha.... you're kidding, right?! 

[The BEAST]

So I will post the complete workout later (although most of it was just trying to get use to the squat suit and sit low enough) but I hit 370 for 3!!!  Probably just to or just above parrellel but was pretty easy. 

We were using another guys suit which is a 40 and I ordered a 38 so it will totally kick my ass because this one was uncomfortable....


370!!!!   omg I can't wait to have 4 plates on each side   

[ripitupbaby]

For anyone who may be interested, here's a link to the interview I did with The BEAST and Becca Swanson (the world's strongest woman) for siouxcountry radio

http://cdn3.libsyn.com/pijoehawley/SiouxLoriJennBecca.mp3

Thanks Jennifer and Becca!

[The BEAST]

Wednesday: Legs

I will have to get my actual workout from Lance but again I am not sure really how to write it out because most of it was just trying to sit in that suit.


Here is my last and heaviest set, this was definitely deeper and better placement then the set before (which doesn't say much!!) and that set was 345.  That first one is my deepest and still not quite deep enough, it was hard to get down there!  My walkout was horrible...I think it was because it was much more weight then I have even tried to move and my standard walkout just wouldn't work.  Next week we are going to try to keep my stance more narrow on the walkout to give me more strength and assurance.


<a href="http://www.youtube.com/watch?v=zsDUMXcq0xc" target="_blank">http://www.youtube.com/watch?v=zsDUMXcq0xc</a>