ripitupbaby
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« on: January 03, 2010, 05:36:35 PM » |
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Ok time to get my shit together for the 2010 offseason. The 2010 offseason is going to last the entire year.  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.  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. 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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ripitupbaby
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« Reply #1 on: January 05, 2010, 08:23:08 AM » |
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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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ripitupbaby
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« Reply #2 on: January 05, 2010, 06:28:11 PM » |
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Olympic Lifting practice tonightSecond 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.  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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big L dawg
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« Reply #3 on: January 05, 2010, 06:33:37 PM » |
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Olympic Lifting practice tonightSecond 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.  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  BTW I heard u got a pro card....If this is true congrats.....
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DAWG
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Overload
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« Reply #4 on: January 06, 2010, 02:51:11 PM » |
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Sounds awesome Rip! Olympic training will boost your strength faster than any other form of training IMO. Good luck and enjoy your offseason. 
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ripitupbaby
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« Reply #5 on: January 06, 2010, 06:35:39 PM » |
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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  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.  Sounds awesome Rip! Olympic training will boost your strength faster than any other form of training IMO. Good luck and enjoy your offseason.  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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ripitupbaby
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« Reply #6 on: January 07, 2010, 06:44:38 PM » |
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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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ripitupbaby
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« Reply #7 on: January 13, 2010, 05:12:04 AM » |
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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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jpm101
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« Reply #8 on: January 14, 2010, 08:03:17 AM » |
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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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ripitupbaby
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« Reply #9 on: January 14, 2010, 06:53:47 PM » |
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Thanks jpm!  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 FLIES20 lbs x 10/5 sets FRENCH PRESSIt's been about 10 years since I've done this exercise. 40x10 50x10 55x10/2 sets 50x10 CLOSE GRIP BENCH115x8 125x8 130x8 135x8/2 sets ABSHanging leg raises x 10/3 sets 30 mins CARDIO post workout (yuck). Wow, my chest and tris are sooooooore. Thursday, January 14, 2010AM - 50 mins elliptical DEADLIFT TO KNEES(50%) 110x4 (60%) 135x4/2 sets (70%) 160x4/2 sets CLOSE GRIP LAT PULLS - 8x5 FLAT DB FLIESSOOOOORE... 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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ripitupbaby
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« Reply #10 on: January 17, 2010, 09:08:26 AM » |
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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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ripitupbaby
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« Reply #11 on: January 17, 2010, 08:19:35 PM » |
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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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ripitupbaby
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« Reply #12 on: January 18, 2010, 06:31:39 PM » |
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Monday January 18, 2010 AM - 50 mins elliptical PM - Week 3, Day 1SQUAT(50%) 100x5 120x4/2 sets 140x3/2 sets 160x3/5 sets BENCH PRESS(50%) 100x5 120x4 140x3/2 sets 160x3/5 sets INCLINE DB FLIES20 lbs x 10/3 sets 22.5 lbs x 10/2 sets WEIGHTED PUSH UPS10 lbs x10 25 lbs x10/4 sets SQUAT(50%) 100x5 120x5 140x5/5 sets GOOD MORNINGS100x5/3 sets 115x5/3 sets Long workout! My weight is up  I'm tightening up the diet for 2 weeks and getting myself back down a couple pounds.
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ripitupbaby
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« Reply #13 on: January 20, 2010, 07:21:17 AM » |
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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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ripitupbaby
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« Reply #14 on: January 21, 2010, 06:59:20 PM » |
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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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_bruce_
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« Reply #15 on: January 22, 2010, 12:32:39 PM » |
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You are pretty strong for being 4 feet even  Good luck
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ripitupbaby
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« Reply #16 on: January 22, 2010, 07:23:38 PM » |
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You are pretty strong for being 4 feet even  Good luck Not too shabby for a midget!  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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ripitupbaby
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« Reply #17 on: January 23, 2010, 07:55:02 PM » |
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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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ripitupbaby
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« Reply #18 on: January 26, 2010, 06:30:57 PM » |
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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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The BEAST
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« Reply #19 on: January 26, 2010, 10:23:30 PM » |
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ahhhhhh I didn't realize you had started a training thread, I know you will do better then I did! I am pathetic 
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Jennifer
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FlexGuns
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« Reply #20 on: January 26, 2010, 10:36:27 PM » |
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ahhhhhh I didn't realize you had started a training thread, I know you will do better then I did! I am pathetic  You are not pathetic. You are an amazing athlete and beautiful. 
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ripitupbaby
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« Reply #21 on: January 29, 2010, 06:45:57 PM » |
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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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NaturalWonder83
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« Reply #22 on: January 30, 2010, 05:31:15 AM » |
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log looks good  how is your body reacting to the power moves? i am thinking of adding them into my training.
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ripitupbaby
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« Reply #23 on: January 30, 2010, 09:05:09 PM » |
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log looks good  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 TrainingWoke 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. WarmupSnatch squats no weight 5x5 Snatch drills with the bar 3x3 Snatch25kilox3 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 Squatbarx3 25kilox3/4 sets Squat50kilox5 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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ripitupbaby
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« Reply #24 on: February 07, 2010, 03:49:25 PM » |
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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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