Ripitupbaby's Prep for USPF Nationals June 18

[powerpack]

Good stuff, bye the way front squats are my main leg exercise now for more than a year, they get easier

[ripitupbaby]

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 Day

AM - 40 mins elliptical

PM Workout

Warmup
overhead squats with bar 5x3
drop snatch drills with bar 5x3

Hang Snatch
barx5/3 sets
25kilox5/3 sets

Snatch
25kilox3/3 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!

Squats
95x5
115x5
135x5
155x5
165x5
175x5
185x5/2 sets

[powerpack]

is there any reason why you are doing F squats with such an awkward hold?

[ripitupbaby]

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.

[NaturalWonder83]

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!!

[ripitupbaby]

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.

<a href="http://www.youtube.com/watch?v=g7L-ywFIK2M" target="_blank">http://www.youtube.com/watch?v=g7L-ywFIK2M</a>



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!

[Overload]

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!

[thewickedtruth]

oh of the sickest benches i've seen! WTG GIRL!

[ripitupbaby]

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 TRAINING

Warmup - drills, etc

Overhead Squats barx5/ 3 sets

SNATCH
35kilox3/3 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!!

[ripitupbaby]

MONDAY March 8
DB 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 Training
SOOOOOO 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. 

[FREAKgeek]

How much weight strapped to your wasit can you do 1 RM chin?

[ripitupbaby]

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 Training

Warmup - 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
 

[ripitupbaby]

Let's see.... Monday I went to the gym and did some pullups and also 40 mins cardio.

Tuesday, March 16
Olympic Training

Warmup - drills, overhead squat barx5, cleans barx5

Cleans
35kilosx3/3 sets

Clean and Jerk
35kilox3
39x3
45x3/3 sets
49x3
53x1
55x1
60x1
62x1
65x1

Standing Overhead Presses
45kilox5/2 sets
50x5/3 sets

I finally taped a couple of the C&Js.  The first video is 62 kilos, and the second video is 65 kilos.  65 kilos is just about body weight, which i think is decent for a beginner.  I still need to squat under the bar more.  That little head nod at the end of each lift is because I am usually about 50/50 as to whether I'm gonna make my lift or fall on my ass.   

The Olympic training facility will be no longer by the end of next week
But the end of next week is 12 weeks out from USPF Nationals, so that's gonna be good timing for me.


62 kilos:
<a href="http://www.youtube.com/watch?v=o5h9auabmTw" target="_blank">http://www.youtube.com/watch?v=o5h9auabmTw</a>

65 kilos:
<a href="http://www.youtube.com/watch?v=WoKSk2pDRi0" target="_blank">http://www.youtube.com/watch?v=WoKSk2pDRi0</a>

[FREAKgeek]

 Your training routine is hardcore and puts most guys to shame. You're a dinosaur at heart; good job and good luck.

[ripitupbaby]

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!

[ripitupbaby]

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!

[big L dawg]

does your hubby workout?

can he lift more than you?

[tu_holmes]

Bum.

[ripitupbaby]

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 PRESS
95x6
115x6
135x6
155x6
165x6
175x6/2 sets

BENCH NEGATIVES
225x3/3 sets

CLOSE GRIP
2 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.

[ripitupbaby]

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.

[ripitupbaby]

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!

[ripitupbaby]

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.

[ripitupbaby]

Tuesday April 6, 2010
Speed Work (60%)

BENCH
95x6
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 OHP
95x6/3 sets
100x6/2 sets
Not easy!  I swear, the weights at the olympic gym felt lighter

Rotator cuffs x 15/3 sets

[ripitupbaby]

Thursday April 8
Deadlift Heavy

I 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!

DEADLIFT
89x6
111x6
133x6
177x6
199x6
221x6
241x4
241x2
UGH I just could not hold on to those last sets. 

RACK DEADS
225x3
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

[newmom]

wow Lori,

hope to see you this time when you in mystic