powerpack
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« Reply #25 on: February 09, 2010, 12:18:06 AM » |
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Good stuff, bye the way front squats are my main leg exercise now for more than a year, they get easier
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ripitupbaby
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« Reply #26 on: February 10, 2010, 07:32:58 AM » |
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Good stuff, bye the way front squats are my main leg exercise now for more than a year, they get easier
They are really REALLY hard with the arms positioned like a clean, wrists back, elbows up. That's the part I am having the hardest time with. Tuesday, February 9, 2010 Oly Training DayAM - 40 mins elliptical PM Workout Warmupoverhead squats with bar 5x3 drop snatch drills with bar 5x3 Hang Snatchbarx5/3 sets 25kilox5/3 sets Snatch25kilox3/3 sets 35kilox3/3 sets Then more hang snatches and drills... all done with light weight. Really tried to work on technique and getting low and under the bar last night. I am power snatching and power cleaning too much, and I don't want to form bad habits. I also squatted last night at the end of my workout. Feeling stronger! Squats95x5 115x5 135x5 155x5 165x5 175x5 185x5/2 sets
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powerpack
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« Reply #27 on: February 10, 2010, 10:34:06 AM » |
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is there any reason why you are doing F squats with such an awkward hold?
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ripitupbaby
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« Reply #28 on: February 21, 2010, 04:20:07 PM » |
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is there any reason why you are doing F squats with such an awkward hold?
Oh, that's the way you hold the bar when you do a clean and jerk. You gotta get a front squat in that position as part of the lift. Man, they are HARD. I have been slacking on my journal!!  I've been writing down all my workouts, I am just too lazy lately to post them. Here are the Cliff Notes from this week  Tuesday I benched, and I did pretty good. Got up to 200x1 RAW. I am thinking about jumping into a bench meet this weekend to see where my max raw bench is. Thursday I went to Oly training and did clean and jerk mostly. Got up to 70 kilos, which I failed three times with. Did standing overhead presses with 110x5 for three sets, which I was pretty psyched about. Saturday was Oly training again, snatches up to 47 kilos, overhead squats with 32 kilos x5, which were really hard, and front squats 115x3 for a few sets. I am getting more flexible, but damn, it's hard.
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NaturalWonder83
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« Reply #29 on: February 21, 2010, 06:53:59 PM » |
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Oh, that's the way you hold the bar when you do a clean and jerk. You gotta get a front squat in that position as part of the lift. Man, they are HARD. I have been slacking on my journal!!  I've been writing down all my workouts, I am just too lazy lately to post them. Here are the Cliff Notes from this week  Tuesday I benched, and I did pretty good. Got up to 200x1 RAW. I am thinking about jumping into a bench meet this weekend to see where my max raw bench is. Thursday I went to Oly training and did clean and jerk mostly. Got up to 70 kilos, which I failed three times with. Did standing overhead presses with 110x5 for three sets, which I was pretty psyched about. Saturday was Oly training again, snatches up to 47 kilos, overhead squats with 32 kilos x5, which were really hard, and front squats 115x3 for a few sets. I am getting more flexible, but damn, it's hard. nice job on the overhead presses!!
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ripitupbaby
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« Reply #30 on: March 01, 2010, 10:34:59 AM » |
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nice job on the overhead presses!!
Thanks  So I did the bench meet yesterday, and it went well but of course could have gone better. I lifted RAW, didn't really prep for the meet, just decided to do it and took two days off lifting before the meet. Opened with 193 and it was a piece of cake. Second lift - 209 pounds. This went up soooo easy, I shocked myself. Video is provided below... this is prolly what I would consider a near-perfect bench press for myself, one of the best lifts I have ever done. So for the third lift, I figured 225.7 would go up real easy. It didn't... I didn't get the lift. I think it was purely mental though. After looking at that 209 lift, there's just no way I don't have the strength to bench 225 raw. No way. My head wasn't into it. I'm slightly pissed at myself for not playing my cards right at the meet. I should have gone for something in the 215-219 range for the third attempt because I think I would have gotten it... and then i would have been able to go for a fourth lift because that was a record in my weight class. Then I could have gone for the 225.7 on my fourth attempt and who knows... but either way, I would have gotten a heavier lift. Rookie mistake. Oh well. Next time!
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Overload
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« Reply #31 on: March 02, 2010, 08:33:07 AM » |
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Good job Rip! I find that 10 pound increments are best when moving up on bench, regardless of how easy the previous lift may have been. 209 looked really easy! Good luck! 
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thewickedtruth
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« Reply #32 on: March 02, 2010, 09:46:22 AM » |
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oh of the sickest benches i've seen! WTG GIRL!
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ripitupbaby
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« Reply #33 on: March 07, 2010, 09:05:39 AM » |
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Thanks guys! I'm pretty psyched about that lift. It's good to be back in benching form again and to have my strength back. Now it's time to get serious.  I'm going to do USPF Nationals June 18, and also the USPF Europa meet in Hartford CT July 23/24. Two good meets, both easy for me to get to, and not interfering with the racing season. Should be fun. I'm gonna go with full gear, so it's almost time to dust off the shirt, suit, and knee wraps. The gym where I have been doing olympic training is closing in April, which is a total bummer, but it's going to give me the opportunity to focus on training with the equipment for these PL meets. I'll be incorporating alot of what I have learned from the olympic training into my workouts, and i am not going to stop the oly training forever. I'll figure out what to do once the club disperses and I see where everyone ends up and what my options are. I'll also keep up with this training log a little better! Saturday, March 6 OLY TRAININGWarmup - drills, etc Overhead Squats barx5/ 3 sets SNATCH35kilox3/3 sets 40x3/3 sets 42x1/3 sets 45x2/3 sets 47x1/3 sets Overhead Squats 35x3/3 sets Good Mornings 95 poundsx5 115x5/2 sets 125x5/3 sets This workout kicked my ass. I focused on squatting really low under every single one of those snatches, like all the way down to the ground. My hips, legs, ass, and lower back are sore!!
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ripitupbaby
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« Reply #34 on: March 11, 2010, 05:11:39 AM » |
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MONDAY March 8DB bicep curls 25 pounds 10x4 Close grip Chin ups 10x4 Seated Preacher Curl 10x3 Hanging leg raises 10x4 36 minutes elliptical TUESDAY MARCH 9 Oly TrainingSOOOOOO Sore from the chinups...sheesh! I did cleans, clean and jerks... but I was so sore and tired that I really only did a few sets of C&J w/45 kilos and that was enough Worked on front squats (with a clean grip) - 95x5 115x5/2 sets 125x5 135x5/2 sets These are SOOOOO hard with the clean grip, very tough! I was happy to get up to 135  Switching over to a more focused PL program very soon to get ready for USPF Nationals June 18. I'm feeling pretty good right now. Just wanna keep up with some of the olympic training until the end of this month.
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FREAKgeek
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« Reply #35 on: March 11, 2010, 09:30:00 AM » |
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How much weight strapped to your wasit can you do 1 RM chin?
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ripitupbaby
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« Reply #36 on: March 13, 2010, 09:25:57 PM » |
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How much weight strapped to your wasit can you do 1 RM chin?
Dunno...Never tried it. I bet I could do a couple plates for a 1RM...maybe? Friday 3/12 - Light bench workout. I'm taking a light week cuz I'm due. I worked up to sets of 135x6, did some flies and tricep work, and 40 mins cardio. Saturday March 13, 2010 Oly TrainingWarmup - Overhead Squats bar x 5/3 sets SNATCH 35x3/3 sets 40x3/3 sets 45x3/3 sets 48x1/2 sets 50x1/3 sets 52x1 SQUATS Light 95x6 115x6 135x6/5 sets
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ripitupbaby
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« Reply #37 on: March 17, 2010, 04:13:45 PM » |
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FREAKgeek
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« Reply #38 on: March 17, 2010, 05:06:09 PM » |
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Your training routine is hardcore and puts most guys to shame. You're a dinosaur at heart; good job and good luck.
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ripitupbaby
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« Reply #39 on: March 18, 2010, 07:55:55 AM » |
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Your training routine is hardcore and puts most guys to shame. You're a dinosaur at heart; good job and good luck.
Thanks!  40 minutes of cardio last night, that was it!
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ripitupbaby
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« Reply #40 on: March 18, 2010, 05:51:20 PM » |
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It's really time to focus on powerlifting for the next 13 weeks, so I'm starting a prep for USPF Nationals on June 18.
I have a three-week rotation in my training program, I'm gonna get working with the equipment sometime in the next couple of weeks too.
Started with deadlifts tonight, went light because I havent done them in a long time, and I'm gonna be sore as hell, I can tell.
Thursday, March 18
Deadlift (Light) Week 3/Day 3
DEADLIFTS 95x6 115x6 133x6 153x6/5 sets
SLDL 95 x6/2 sets
Good Mornings 90 x10/2 sets
Ab crunches (15) and Hyperextensions (10) - 3 sets
10 minutes of cardio. I torched my lower back!
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big L dawg
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« Reply #41 on: March 18, 2010, 08:27:44 PM » |
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does your hubby workout?
can he lift more than you?
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DAWG
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tu_holmes
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« Reply #42 on: March 18, 2010, 08:31:13 PM » |
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Bum. 
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ripitupbaby
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« Reply #43 on: March 23, 2010, 02:58:25 AM » |
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does your hubby workout?
can he lift more than you?
Yes and Yes. Although maybe not pound for pound  Hey tu!  I know I did a heavy bench workout last Sat. Saturday, March 20 HEAVY BENCH/NEGS
BENCH PRESS95x6 115x6 135x6 155x6 165x6 175x6/2 sets BENCH NEGATIVES225x3/3 sets CLOSE GRIP2 mins rest 135x8 135x8 135x7 135x6 Tricep extensions (cable) 8x4 I was SO sore from this workout! 45 minutes of cardio last night. My last olympic workout is tonight - snatches and squats combined.
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ripitupbaby
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« Reply #44 on: April 01, 2010, 04:00:26 AM » |
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I've been slack on the training log  I've been training though... got into the bench shirt last Friday night and it wasn't terrible for the first time in it this year. We'll see... Squatted raw on SUnday, pretty moderate/heavy, got up to 185x6 by myself, ATG. I was SOOOOOOO sore...today is the first day I'm walking without a limp. Did speed work last night, not squats though because I was still too sore. Gonna get into the bench shirt today or tomorrow, and then maybe the squat suit on Sunday. Havent decided whether I am going to wait one more week on the suit or not.
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ripitupbaby
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« Reply #45 on: April 03, 2010, 08:18:58 PM » |
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Thursdsay April 1 Deadlift (Moderate)
DEADLIFT 89x6 111x6 133x6 177x6 199x6 224x6 199x6/4 sets
SLDL 100x6/2 sets
GMs 115x6 125x6
Hanging Leg Raises 10x3 Hyperextensions 10x3
Saturday April 3 Bench Shirt Night (Light)
BENCH (RAW) 95x8 115x6 135x6 155x6 185x2
BENCH (SHIRTED) 225x3 225x3 (touched on last rep) 245x3 (touched all of them!) 245x2 245x2
CLOSE GRIP (RAW) 125x8/4 sets totally out of gas at the end.
I was really pleased with this workout. I touched on most of the reps once i got 245 on the bar. I'm a little loose still and not sure about my ass but I'm touching and pressing 245 for reps. And definitely plenty of pause at the bottom!
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ripitupbaby
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« Reply #46 on: April 05, 2010, 03:46:02 AM » |
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Sunday April 4 Squats (Light)
SQUAT (RAW) 95x5 115x5 135x5 155x6/5 sets
Leg Press (heavy) 5 sets x 8
Chin ups 6x3
Barbell Bicep Curls 40 lbsx10 50 lbsx10/3 sets
Lat Pulls 6x3
GHRs 5x5
I'm ready to get into the squat suit this coming weekend.
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ripitupbaby
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« Reply #47 on: April 07, 2010, 03:37:25 AM » |
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Tuesday April 6, 2010 Speed Work (60%)
BENCH95x6 115x6 135x6/5 sets SQUATS (Wide)95x6 115x6 135x6 145x6/2 sets DEADS (on a box)95x6 135x6/2 sets went extra light on these b/c I'm deadlifting tonight Standing OHP95x6/3 sets 100x6/2 sets Not easy! I swear, the weights at the olympic gym felt lighter  Rotator cuffs x 15/3 sets
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ripitupbaby
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« Reply #48 on: April 09, 2010, 03:55:20 AM » |
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Thursday April 8 Deadlift HeavyI forgot my belt AND my chalk, so I had a really hard time with this workout and could have gone heavier. My grip was slipping. Six reps is alot to hold on to with slippery hands! DEADLIFT89x6 111x6 133x6 177x6 199x6 221x6 241x4 241x2 UGH I just could not hold on to those last sets. RACK DEADS225x3 255x3/2 sets These weren't heavy but I really struggled with the grip. DEADLIFT (50%)155x8/5 sets, 2 mins rest I finally found a pair of straps to use for these so I could at least do them. Hyperextensions 10x3
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newmom
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« Reply #49 on: April 09, 2010, 04:04:02 AM » |
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wow Lori,
hope to see you this time when you in mystic
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