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Author Topic: Ripitupbaby's Prep for USPF Nationals June 18  (Read 14751 times)
ripitupbaby
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« on: January 03, 2010, 06:36:35 PM »

Ok time to get my shit together for the 2010 offseason.  The 2010 offseason is going to last the entire year.   Grin

I am not sure what I am going to do yet in terms of competing this year.  Right now, I just came off of a very tough bodybuilding season and a prep that left me weak-ass.  A little more than six weeks after Nationals now, I am sitting around 132 pounds, still fighting the rebound, and trying to get back into the swing of heavier training.  I am pretty out of practice with my lifts.  I'm tight, and everything feels a little sloppy.  My best bench last week was 165x5.  I've just gotten back into squatting regularly in the last month, and I'm at about 165x5.  I've been pretty lazy about deadlifting but I pulled 225x3 a few weeks ago, I think.  Undecided

My plan right now is to do at least three solid months of strength training before I really decide what's next.  I'm going to start with Sheiko #37.  It's three days/week.  I'm also joining an Olympic weightlifting club, and I'll hopefully be training with them twice a week.  I'm doing it primarily for strength and flexibility.  Plus, it looks like fun and I am psyched that there is somewhere not to far away to train with other people.  Once I learn the lifts, I'll see about competing later this year.

A few things I am pretty sure of:
---I want to do a couple of powerlifting meets, but not sure which ones yet.  We have a big racing season this year, and the schedule doesn't come out for a few more weeks.  
---I want to compete in the 132 weight class this year, not the 148 class.  I am pretty much right where I want to be with my offseason weight, and I am fighting hard to stay here. Embarrassed  
I am going to have to do cardio 4-5 times/week to hold this weight.  I don't want to put another 15 pounds on like I did last year.

So we'll have to see where this all goes.  I am going to need a couple of weeks to figure out the training program and how the schedule is going to work with the oly lifting, but I'm going to start with the Sheiko training tomorrow if I can... #37.  I may have to make a few adjustments along the way.  

Gonna start with a light 1RM because I know how it goes with sheiko for the first few weeks, and right now I just need to get myself more flexible and back into the swing.  I need alot of practice with the lifts, and sheiko is perfect for that.

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« Reply #1 on: January 05, 2010, 09:23:08 AM »

WEEK 1, DAY 1 - Monday January 4, 2010

BENCH PRESS
(50%) 100x5
(60%) 120x4/2 sets
(70%) 140x3/2 sets
(75%) 160x3/2 sets, 150x3/3 sets (realized I went to 80% after the first two sets so dropped it back)

SQUAT
(50%) 100x5
(60%) 120x5/2 sets
(70%) 140x5/5 sets

BENCH PRESS
(50%) 100x6
(60%) 120x6/2 sets
(65%) 130x6/4 sets

FLAT DB FLIES
20 pounds x 10/5 sets

GOOD MORNINGS
95x5
105x5/4 sets

Could have gone heavier on the flies and GMs, but no need to go too hard during the first week.  I can tell that I am going to be sore for a couple of weeks, despite my efforts to keep my volume high during my prep last year.

I'm going with relatively light 1RMs for the first few weeks, just trying to adjust to the volume and new training program, and also get back into practice with these lifts.  I have chosen 200 for bench press, 185-200 for squats (last night based on 200 but I think I'm going to drop it until my hip stops hurting), and 220-240 for deadlifts (starting at 220 and we'll see how it goes).
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« Reply #2 on: January 05, 2010, 07:28:11 PM »

Olympic Lifting practice tonight
Second time I've trained with the club.  First time was right before Christmas, and I just basically started to learn the two lifts.  Tonight, I focused mainly on the snatch, and I pretty much got my ass kicked by a broomstick and a bar.

Did snatch drills, overhead squats, some snatches with the bar, some clean drills, shoulder stretches, jump squats to learn foot placing, etc.

I learned quite a bit tonight...I left with a better snatch than I came there with.   Grin

I just need patience, some guidance, alot of practice, and alot of stretching.  

Oh yeah, I did 40 mins on the elliptical this morning.
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« Reply #3 on: January 05, 2010, 07:33:37 PM »

Olympic Lifting practice tonight
Second time I've trained with the club.  First time was right before Christmas, and I just basically started to learn the two lifts.  Tonight, I focused mainly on the snatch, and I pretty much got my ass kicked by a broomstick and a bar.

Did snatch drills, overhead squats, some snatches with the bar, some clean drills, shoulder stretches, jump squats to learn foot placing, etc.

I learned quite a bit tonight...I left with a better snatch than I came there with.   Grin

I just need patience, some guidance, alot of practice, and alot of stretching.  

Oh yeah, I did 40 mins on the elliptical this morning.


this is a great post....It made me kinda horny.....but out of respect for you & being such a cool chick I will digress from any over the top comments Cheesy

BTW I heard u got a pro card....If this is true congrats.....
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« Reply #4 on: January 06, 2010, 03:51:11 PM »

Sounds awesome Rip!

Olympic training will boost your strength faster than any other form of training IMO.

Good luck and enjoy your offseason.

Cool
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« Reply #5 on: January 06, 2010, 07:35:39 PM »

this is a great post....It made me kinda horny.....but out of respect for you & being such a cool chick I will digress from any over the top comments Cheesy

BTW I heard u got a pro card....If this is true congrats.....


LOL!  Feel free to unleash the over the top comments, we might as well have some fun with it... I think I'm going to be talking about my snatch alot this year.   Grin


Sounds awesome Rip!

Olympic training will boost your strength faster than any other form of training IMO.

Good luck and enjoy your offseason.

Cool

Thanks OL.  Should be good... I'm expecting some improvements in my squat and DL as long as I can stay injury-free.



45 minute spin class today...no weights.
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« Reply #6 on: January 07, 2010, 07:44:38 PM »

Week 1, Day 3 Thursday January 7, 2010

DEADLIFT
(50%) 110x5
(60%) 135x5/2 sets
(70%) 155x4/2 sets
(75%) 165x3/4 sets

INCLINE DB BENCH PRESS
45x8 (warmup)
55x4/2 sets
60x4/3 sets

DIPS
Unassisted, no extra weight
8x5

BOX DEADLIFT
(50%) 110x5
(60%) 135x5/2 sets
(70%) 155x4/2 sets
(80%) 175x3/4 sets

SQUAT SCISSORS
(Bulgarian split squats, aka torture lunges)
5+5/2 sets
5+5 10 lbs/side/2 sets
5+5 25 lbs/side/2 sets

Saved abs for my day off from weights tomorrow.  Also did 35 minutes on the stepmill.

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« Reply #7 on: January 13, 2010, 06:12:04 AM »

I have been slightly off-track the last few days and didn't get the workouts in that I was hoping for.

Friday - Cardio only, 50 mins

Saturday - Olympic Lifting
This was a pretty good workout. I did:
Overhead squats 5x3
Hang Snatch 5x3
Snatch 3x3
Hang Cleans 3x5
Clean and Jerk 3x5 (75 pounds)
Front Squats 5x3 (95 pounds)
Nothing heavy, but I'm still getting the hang of it. I hoped to get some cardio in, but that didn't happen

Sunday - OFF. I was supposed to train but I was hungover

Monday - 50 mins cardio, abs, close grip lat pulls 10x5

Tuesday - 36 mins cardio, Olympic lifting
Snatch squats with the bar - 5x3
Hang snatch with the bar- 3x3
Snatches - I did singles, finally tried some weight on the bar and worked my way up to 42 kilos over about 10-12 singles.  Getting better!
Squats -
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(75%) 145x3/5 sets


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« Reply #8 on: January 14, 2010, 09:03:17 AM »

Hungover...natures way of telling you to F**K IT!

Going to like Olympic lifting the way it calls on muscles groups that are usually not called into play that much. Thinking of overhead squats for one. Can even apply BB'ing reps with good results, to any Olympic workout. You really have a very well rounded program planned out for you. Good luck..
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« Reply #9 on: January 14, 2010, 07:53:47 PM »

Thanks jpm!  Smiley

Wednesday Jan 13, 2010
BENCH
(50%) 100x7
(55%) 110x6
(60%) 120x5
(65%) 130x4
(70%) 140x3/2 sets
(75%) 150x2/2 sets
(70%) 140x3/2 sets
(65%) 130x4
(60%) 120x6
(55%) 110x8
(50%) 100x10

INCLINE DB FLIES
20 lbs x 10/5 sets

FRENCH PRESS
It's been about 10 years since I've done this exercise.
40x10
50x10
55x10/2 sets
50x10

CLOSE GRIP BENCH
115x8
125x8
130x8
135x8/2 sets

ABS
Hanging leg raises x 10/3 sets

30 mins CARDIO post workout (yuck).




Wow, my chest and tris are sooooooore.   Shocked


Thursday, January 14, 2010
AM - 50 mins elliptical

DEADLIFT TO KNEES
(50%) 110x4
(60%) 135x4/2 sets
(70%) 160x4/2 sets

CLOSE GRIP LAT PULLS - 8x5

FLAT DB FLIES
SOOOOORE... kept these light and stretched
15 lbs x 10
17.5 lbs x 10/3 sets
20 lbs x 10

DEADLIFT
(50%) 110x4
(60%) 135x4
(70%) 160x4/2 sets
(75%) 175x3/5 sets

SQUAT SCISSORS (TORTURE LUNGES)
10 lbs/side x 5
20 lbs/side x 5/ 2 sets
25 lbs/side x 5/ 2 sets

PM Cardio 20 minutes

Whew...tired and sore. 

Kinda winging it a little on the workouts, trying to figure it out as I go along.  Tomorrow will be cardio only and then Oly lifting and hopefully some benching too on Sat.
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« Reply #10 on: January 17, 2010, 10:08:26 AM »

FRIDAY - 50 mins cardio

SATURDAY - Oly lifting

Overhead squats - 5x3 with the bar (warmup)

Hang Snatch with the bar - 3x3

Snatch
25 kilo 3x3
35 kilo x 3
40 kilo x 3
45 kilo 3x2

Hang Cleans
bar 3x2

Cleans
35 kilo x 3
45 kilo 3x3

Jerk drills - couple sets with the bar

Bench Press
(50%) 100x6
120x5
140x4/2 sets
150x3/2 sets
160x2/2 sets
150x4
140x5
120x6
100x7

Good workout. I'm enjoying the oly training alot.
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« Reply #11 on: January 17, 2010, 09:19:35 PM »

Today was sort of a random day. I wanted to do something, but I'm planning on a pretty good squat workout tomorrow, so I did odds and ends today.

Sunday January 17, 2010

AM hill walk one hour

PM Workout

DB bicep curls
20 lbs x 15
25 lbs x 8/ 4 sets

HS Seated Preacher Curl
35 lbs x 10/3 sets

Shrugs (Light) 45 lbs x 15/3 sets

Hanging Leg Raises 10x3

Weighted Cable Ab Crunches 15x3

Seated Calf Raises 15x4
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« Reply #12 on: January 18, 2010, 07:31:39 PM »

Monday January 18, 2010

AM - 50 mins elliptical

PM - Week 3, Day 1

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

BENCH PRESS
(50%) 100x5
120x4
140x3/2 sets
160x3/5 sets

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

WEIGHTED PUSH UPS
10 lbs x10
25 lbs x10/4 sets

SQUAT
(50%) 100x5
120x5
140x5/5 sets

GOOD MORNINGS
100x5/3 sets
115x5/3 sets


Long workout!

My weight is up  Angry
I'm tightening up the diet for 2 weeks and getting myself back down a couple pounds.















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« Reply #13 on: January 20, 2010, 08:21:17 AM »

Tuesday January 19, 2010

Oly Training


Warmup - couple of snatch squats with the bar, some drills

Hang cleans - bar only 5x3

Cleans
25 kilox3/2 sets
35 kilox3/2 sets
45 kilox3/3 sets

Jerks (from blocks)
40 kilox3/2 sets
45 kilox3/3 sets

Standing Overhead Press
40 kilo x 8
45 kilo x 6/2 sets
50 kilo x 5

Clean and Jerk
25 kilox3/4 sets

No cardio yesterday

I don't have my notebook in front of me, but I think that's how it went.  I was pretty happy with the overhead presses, and I'm definitely getting better at the oly lifts, although still learning. 
My fingers, hands, and wrists hurt alot!!

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« Reply #14 on: January 21, 2010, 07:59:20 PM »

Thursday, January 21, 2010

AM - 46 mins elliptical

DEADLIFT TO KNEES
111x8
(50%) 121x4
(60%) 153x4
(70%) 173x4/2 sets
(75%) 183x4/4 sets

BENCH PRESS
(50%) 100x6
(60%) 120x5
(70%) 140x4/2 sets
(75%) 150x3/2 sets
(80%) 160x2/2 sets
(75%) 150x3/2 sets
(70%) 140x4
(65%) 130x5
(60%) 120x6
(55%) 110x7
(50%) 100x8

INCLINE DB FLIES
20 lbs x 10/5 sets

DEADLIFT FROM BOX
(60%) 153x5
(70%) 173x5
(80%) 198x4/2 sets

SQUAT SCISSORS (TORTURE LUNGES)
10 lbs/side x 5
25 lbs/side x 5/ 4 sets

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« Reply #15 on: January 22, 2010, 01:32:39 PM »

You are pretty strong for being 4 feet even  Cheesy

Good luck
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« Reply #16 on: January 22, 2010, 08:23:38 PM »

You are pretty strong for being 4 feet even  Cheesy

Good luck


Not too shabby for a midget!   Grin


Friday January 22, 2010

afternoon - 30 mins elliptical

evening workout

Bicep Curls - 4 sets x 10
Seated Preacher curls (35 lbs) - 3 sets x 10

Calf Extensions, seated calf raises - 4 sets of each

Abs - lots!  Hanging leg raises (4 sets x10), weighted cable crunches, seated crunches

Another 30 mins on the elliptical
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« Reply #17 on: January 23, 2010, 08:55:02 PM »

Saturday Jan 23, 2010
OLY LIFTING

Warmup
Overhead squats - bar x 5/3 sets
Drop Snatches - stick x5/3 sets
Hang Snatch - bar x 5/3 sets

Snatch
25kilox5/3 sets
35kilox3/2 sets
40kilox3/2 sets
42kx3
45kx1
47kx1
50kx1 - 3 attempts, I got it on the third pretty easily.  First two weren't a matter of weight, I just screwed up the technique.

Squats
52kx5
62kx5
70kx5/2 sets
75kx4
77kx4/3 sets

Good workout.  I am feeling stronger but I need more shoulder flexibility for sure. 

26 mins on the elliptical later.
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« Reply #18 on: January 26, 2010, 07:30:57 PM »

Sunday January 24, 2010

AM - one hour hill walk

BENCH PRESS
(50%) 100x5
120x4
140x3/2 sets
160x2/5 sets

FLIES
On a slight incline
20 lbs. x 10/5 sets

TRICEP DIPS
Unweighted 8/5

CLOSE GRIP BENCH
115x8
125x8/3 sets
130x8

SEATED GMs
95x5/2 sets
105x5
115x5/2 sets

I can't remember if I did any more cardio...maybe...



Monday, January 25, 2010
This was a bonus workout.  I have meetings all week and didn't think I'd make it to the gym at all Mon-Weds, so I kinda had to wing it at the gym but I got a good workout in.

AM - cardio 40 mins elliptical

PM-
Close grip Pull ups 8x5
Hanging Leg Raises 10x5
Weighted Cable Crunches 12-15x5
Rotator Cuffs 10-12x4
Side lateral Raises 12x3
Seated Crunch Machine 15x4
+ 30 minutes elliptical and a bunch of stretching




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« Reply #19 on: January 26, 2010, 11:23:30 PM »

ahhhhhh  I didn't realize you had started a training thread, I know you will do better then I did!  I am pathetic Smiley
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« Reply #20 on: January 26, 2010, 11:36:27 PM »

ahhhhhh  I didn't realize you had started a training thread, I know you will do better then I did!  I am pathetic Smiley

You are not pathetic. You are an amazing athlete and beautiful. Smiley
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« Reply #21 on: January 29, 2010, 07:45:57 PM »


Busy week, training schedule was kinda screwy.

Tuesday/Wednesday - I did 50 mins cardio Tuesday morning and nothing Weds. 

Thursday January 28, 2010
Olympic Training (and I added bench since I missed a bench workout)

Snatch squats no weight 5x3
hang cleans w/bar 5x3

CLEANS
35x3
40x3
45x3

CLEAN AND JERK
45x2/2 sets
50x2
55x2/2sets
60x1/2 sets
65x1

FRONT SQUATS
40x5/2 sets
50x5

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

I was very happy with this workout other than the front squats, which were just awful.  I can't get my arms and wrists bent into the right position to hold the weight comfortably.  It kills my wrists.  The clean and jerk is coming along nicely though.

Friday, January 29, 2010
Went with a co-worker to Planet Fitness to help her out and show her some stuff.  I did some very light leg stuff including walking lunges and some squats and SLDLs with light dumbells.  Also 48 minutes cardio.

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« Reply #22 on: January 30, 2010, 06:31:15 AM »

log looks good Smiley

how is your body reacting to the power moves? i am thinking of adding them into my training.
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« Reply #23 on: January 30, 2010, 10:05:09 PM »

log looks good Smiley

how is your body reacting to the power moves? i am thinking of adding them into my training.

Pretty good... my wrists, hands, and fingers hurt more than anything else.  My fingers are incredibly sore from holding the bar and from trying to bend my hands backwards on the cleans.  I have very little hand/arm/shoulder flexibility.  But the legs are holding up good and I feel like I am getting stronger in general.



Saturday, January 30, 2010
Oly Training

Woke up this morning with a migraine and had to take some meds...wasn't feeling 100% and it wasn't my best day in the gym.

Warmup
Snatch squats no weight 5x5
Snatch drills with the bar 3x3

Snatch
25kilox3
30x3
35x3
40x3
45x5
49x3 - these were not good at all.  Didnt get the weight up and it's not even heavy
45x3
45x3 - last set not good

Jumps, snatch drills

Overhead Squat
barx3
25kilox3/4 sets

Squat
50kilox5
60kilox5
145lbsx5/2 sets
165lbsx5/2 sets

I have work travel Monday-Thursday, so my training is going to be screwed up this week.  Gonna get to the gym tomorrow (Sunday) and maybe one day while I am out of town.  If I get home early enough Thurs, I will do some oly training Thursday night but I will probably be wiped out.

No cardio today.  Weighed 136.6 this morning... things could be better, things could be worse.
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« Reply #24 on: February 07, 2010, 04:49:25 PM »

OK, time to catch the training log up!  I was out of town for most of the week for work and had to get myself regrouped and reorganized this weekend.  While on the road, I managed to train a couple of times, but not really sheiko workouts.  I was in unfamiliar gyms with weird equipment and limited time, so I had to just get done what I could get done.  I tried to make up for it this weekend by going to olympic training both Saturday and Sunday.

Monday -off

Tuesday - Bench Workout
Or was it Wednesday?  LOL maybe, who knows...
I trained with a friend, and the gym was a little weird.  The Olympic bars were really thick, but I swear they weren't 45 pounds.  I don't know what they were, but they were hard to hold on to.  Weird thing is that I benched 185x5 for two sets easily, which leads me to believe that the oly bars were not 45 pounds.  I had a pretty good workout, also did incline DBs and got up to 65x5.

Wednesday - off

Thursday - off

Friday - deadlifts and randoms
Practiced sumo deadlifting for the first time in a long time...did lots of sets, got up to 205x3 and it wasn't too bad. 
I also did some close grip pull ups, bicep curls, and lots of ab work. 
OH and 35 minutes of cardio.

Saturday - OLY Training
Overhead Squat (warmup)
barx5/2 sets
25kilox5/3 sets

Snatch drills barx5/3 sets

Snatch
25kilox3/2 sets
35x3/2 sets
40x3
45x3/2 sets
50x2/4 sets - some of these were not very good at all.

Hang Snatch
35x3/3 sets

Front Squats
95lbsx5
115lbsx3/3 sets
95x5/2 sets
These are really REALLY hard.

24 minutes cardio

Sunday - OLY Training
Hang Cleans (warmup) barx5/3 sets

Cleans
35kilox5/2 sets
45kilox5/2 sets

Clean and Jerk
45x3
50x3
55x2
60x2
62x2
65x1
68x1
68x1
70x1
72x1
72xfail
Didn't want to end it on a bad note, but I was getting totally pooped out and pretty much knew I wasn't gonna hit that last one.

Hang Cleans
Went back to these, really trying to get the squat in under the bar... I have been power cleaning more than anything and I am not getting under the bar enough in a squat.
barx5
25kilox5/2 sets
35x3/2 sets

Standing Overhead Presses
40kilox5
50x5/4 sets
These are really hard, and I am pretty much maxed out at 50x5, especially at the end of the workout.

40 mins cardio a little later in the day




I'm feeling pretty strong and like I have my stride back, although my squat and deadlift numbers leave a little to be desired. 

I am also feeling pretty good about the Olympic lifting, but I know that I need to make some adjustments to my training.  I'm not training right to get the most out of it, but I am getting good practice in, and at least setting a baseline for me to move forward from.  I am hoping to put together a three-day Olympic training program and add another day of bench and another day of speed work to it...five days a week, focused primarily on the Oly lifts and bench press.  I'd like to put something together for 8 weeks and see how things go. 
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