Ripitupbaby's 2009 Powerlifting Log

[ripitupbaby]

are you doing those squats belted? if not, your core is gonna be CRAZY strong by the end.

No belt... I could use a little core strength!  Couldn't we all!   
From a bodybuidling perspective, part of me is slightly worried about that theory that powerlifting makes your midsection thicker (which I don't need)....but then the other part of me really doesn't give a shit. 

post some vids up rip...900 lbs 4 the big three that would be more than most guys get!at least GB guys

There will definitely be vids... but I gotta get back into the swing of things and start lifting bigger weights first!


WEEK 1, DAY 3 - Friday January 9, 2009

This workout kicked my ass all over the gym.  It took the better part of two hours, and I moved at a pace that is probably faster than I should be going.  First time I have deadlifted since early September.  I am fairly certain that I am going to be damaged tomorrow...hard to imagine that I'll be able to pull off another workout on Sunday! 

DEADLIFTS
(50%) 130x4
(60%) 155x4
(70%) 180x3/2 sets
(80%) 205x3/5 sets

BENCH PRESS
(50%) 95x6
(60%) 115x5
(70%) 135x4/2 sets
(75%) 145x3/2 sets
(80%) 155x2/2 sets
(75%) 145x3/2 sets
(70%) 135x4
(65%) 125x6
(60%) 115x8
(50%) 95x10
Good Lord... 14 sets of bench press... lol

INCINE DB FLIES
17.5 lbs x 10, 5 sets

DEADLIFT TO KNEES
(50%) 135x4
(60%) 155x4
(70%) 180x4/5 sets
First time I have ever done these, and they are hard!  It's difficult to stop mid-pull and go back down.

GOOD MORNINGS (STANDING)
barx5
75x5
85x5
95x5/3 sets
This is actually the first time I have ever done these!
I have any idea how much weight to do them with... I think I can go a bit heavier next time, but I was totally out of gas by the end of this workout.

I need to get some sumo-style practice into this workout somewhere...

[big L dawg]

yea you should slow your pace down some now that your going heavy.I know it can be hard to do after a bodybuilding type pace.

[Hedgehog]

IMO, Having a little tempo during the workout is not a bad idea, at least during lighter workouts.
Save the 5-10 min rests for the really big sets.
Will be interesting to see how the half DL's  will improve your DL's.
Btw, I think you could change and do the half DL's, the rack DL's and the regular DL's with a sumo stance after 3-4 weeks.

[tbombz]

Wait...I've only just begun.   

your very strong for a female. never seen in person a girl lift as much as your saying you do. 

but in my post i was just beign a dickhead. 

[QuakerOats]

your very strong for a female. never seen in person a girl lift as much as your saying you do. 

but in my post i was just beign a dickhead. 

Rip is a machine no doubt about it.

[MisterMagoo]

IMO, Having a little tempo during the workout is not a bad idea, at least during lighter workouts.
Save the 5-10 min rests for the really big sets.
Will be interesting to see how the half DL's  will improve your DL's.
Btw, I think you could change and do the half DL's, the rack DL's and the regular DL's with a sumo stance after 3-4 weeks.

^^^

the key to sheiko is not to rest like you're doing ME sets. i rested maybe 90 seconds between sets and that was just so i could get my breath again. since you're doing more repetition work (in this case "repetition" means "doing the sets over and over"), you shouldn't have to sit and medidate before each set.

half pulls are AMAZING if you're weak off the floor like me. i need to start using them more. hell i might go sheiko again after i finally finish my bench journey.

[ripitupbaby]

your very strong for a female. never seen in person a girl lift as much as your saying you do. 

but in my post i was just beign a dickhead. 

Really?  I have...there are lots of them out there.  I'm just a little squirt. 

The tempo's gonna have to stay up on these workouts, or else I might as well bring my pj's with me to the gym and just plan on camping out!  I didn't get nearly as sore from the DL workout as I expected to... tight in the hammies and traps, but I think my lower back is coming around.  Didn't do anything yesterday, I had to go buy a car, what a pain in the ass.  Now I'm looking at a new foot of snow outside the window. 
 

[chaos]

Looks like it's going to be alot of work, good luck.

[ripitupbaby]

WEEK 1, DAY 5 - Sunday, January 11, 2009
Trained alone...tough workout... everything felt heavier than it seems like it should have.  My chest felt fried.  I went from not benching for three months to benching four times in 10 days. 

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 155x3/5 sets

SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/3 sets; 165x3/3 sets.  I had to drop the weight, I was struggling, and I didn't have a spotter.

BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 140x3/5 sets
I unracked and re-racked these by myself.  Not ideal, but there was literally no one around to give me a hand. 

CHEST - Pec Deck Flies
I was gonna do push-ups but my right wrist didn't like the first set I tried.
Moderate weight, 5 sets, 10 reps

ABS
3 sets of hanging leg raises x 10

[tbombz]

boris sheiko...googled it... russian strength coach..

how and when did he come up with this routine and why did it become popular ?

[Hedgehog]

boris sheiko...googled it... russian strength coach..

how and when did he come up with this routine and why did it become popular ?

How about you start a thread about Sheiko on the Training board?

[ripitupbaby]

boris sheiko...googled it... russian strength coach..

how and when did he come up with this routine and why did it become popular ?

How about you start a thread about Sheiko on the Training board?

Good idea! 

I don't think it's super popular in the US...more guys train westside or DC or something else.  I have links to a couple artcles that compare the different approaches.

[Zach Trowbridge]

Good idea! 

I don't think it's super popular in the US...more guys train westside or DC or something else.  I have links to a couple artcles that compare the different approaches.

It won't be showing up in Men's Fitness anytime soon, most likely, but it seems like it has its own little underground following of sorts.  It's probably not popular because it requires squatting and deadlifting repeatedly, so that axes out 90% of gymgoers right there.

[ripitupbaby]

It won't be showing up in Men's Fitness anytime soon, most likely, but it seems like it has its own little underground following of sorts.  It's probably not popular because it requires squatting and deadlifting repeatedly, so that axes out 90% of gymgoers right there.

And ALOT of bench pressing... shit loads of bench pressing!   


WEEK 1, DAY 6 - Monday, January 12, 2009

DEADLIFTS ON BOX
First time I have ever done these, they are kind of fun!  I used a 4-inch step from group exercise class...Not sure if I should increase the height or if four inches is OK?  I'm pretty short so I went with it.
(50%) 130x3/2 sets
(60%) 155x2/4 sets

INCLINE DB PRESS
45x4
50x4
55x4/2 sets
60x4/2 sets

WEIGHTED DIPS
Ok so I am a little reluctant to do weighted dips, and my right wrist is a bit sore so I didn't want to do close grip BP. 
SO I used the Hammer Strength plate-loaded seated dip machine.  Is that lame?
55/sidex6
65/sidex6/4 sets

RACK DEADS
The bar was even with my knee caps.
(60%) 155x4
(70%) 180x4
(80%) 205x3/2 sets
(90%) 235x2/4 sets

SEATED GOOD MORNINGS
I have never done these before either.  I wasn't too sure on the leg position.  I basically sat on the end of a bench and bent forward while looking upward the whole time.  I found it to be more comfortable with my legs apart, so that I could get down more, but I'm not sure if I was doing it right?
barx6
95x5/5 sets

I rode the bike for 20 mins afterwards.  I forgot that I rode the bike for 20 mins after my workout last night too.
This was a good workout, it was easy to keep up a fast pace and it was the lowest volume of the week, which helped!

[Hedgehog]

WEEK 1, DAY 6 - Monday, January 12, 2009

DEADLIFTS ON BOX
First time I have ever done these, they are kind of fun!  I used a 4-inch step from group exercise class...Not sure if I should increase the height or if four inches is OK?  I'm pretty short so I went with it.
(50%) 130x3/2 sets
(60%) 155x2/4 sets

Anywhere between 2 and 4 inch is fine on these IMO. If and when you go to a sumo stance on these, definitely use no more than a 2 inch elevation.


INCLINE DB PRESS
45x4
50x4
55x4/2 sets
60x4/2 sets

WEIGHTED DIPS
Ok so I am a little reluctant to do weighted dips, and my right wrist is a bit sore so I didn't want to do close grip BP. 
SO I used the Hammer Strength plate-loaded seated dip machine.  Is that lame?
55/sidex6
65/sidex6/4 sets

Seems like a good choice.

RACK DEADS
The bar was even with my knee caps.
(60%) 155x4
(70%) 180x4
(80%) 205x3/2 sets
(90%) 235x2/4 sets

SEATED GOOD MORNINGS
I have never done these before either.  I wasn't too sure on the leg position.  I basically sat on the end of a bench and bent forward while looking upward the whole time.  I found it to be more comfortable with my legs apart, so that I could get down more, but I'm not sure if I was doing it right?
barx6
95x5/5 sets
That's how you're supposed to do it.

I rode the bike for 20 mins afterwards.  I forgot that I rode the bike for 20 mins after my workout last night too.
This was a good workout, it was easy to keep up a fast pace and it was the lowest volume of the week, which helped!


I would suggest you to get a post workout drink in before the bike run. Or skip the bike run altogether. Sheiko workouts aren't meant to be followed by cardio work IMO.

Also I would suggest try to get low impact cardio in on off days to speed up recovery though.

As for keeping the weight in check - as long as you eat good food and cook at home, avoid fast food, junk food, my guess is you will be fine.

JMO.

[ripitupbaby]

I would suggest you to get a post workout drink in before the bike run. Or skip the bike run altogether. Sheiko workouts aren't meant to be followed by cardio work IMO.

Also I would suggest try to get low impact cardio in on off days to speed up recovery though.

As for keeping the weight in check - as long as you eat good food and cook at home, avoid fast food, junk food, my guess is you will be fine.

JMO.

Thanks Hedge!  My diet has not been good...  ... I really want to  have a shot at the 132 weight class later this year, so I need to do better. 

[Zach Trowbridge]

And ALOT of bench pressing... shit loads of bench pressing!  

One would think that would be an appealing factor to all of the Monday Night Bench League members...

[ripitupbaby]

One would think that would be an appealing factor to all of the Monday Night Bench League members...

I doubt that most would be able to hang... 

Recovery today, 35 minutes on the elliptical (I have one at home) and lots of stretching in front of the tv.  Week 1 is over!  I feel much better at the end of the week than I did in the middle of the week.  I'm a little sore, but I don't feel beat to death. 

I'm adjusting my 1RM for bench downward a little... I think I went a little too stout with it considering the volume and the fact that I do some form of chest work on every training day.  The last thing I want to do is overtrain my bench, and I am planning on starting work with the shirt within the next month.

[thewickedtruth]

lol

you found religion yet? as in praying to god you don't have to do this routine anymore? lol good lord lori

[Hedgehog]

lol

you found religion yet? as in praying to god you don't have to do this routine anymore? lol good lord lori

LMFAO

She'll be fluent in Russian in a month.

Davaj! Davaj Rip!

[ripitupbaby]

lol

you found religion yet? as in praying to god you don't have to do this routine anymore? lol good lord lori

LMFAO

She'll be fluent in Russian in a month.

Davaj! Davaj Rip!

hahaha! 

Я нахожусь хорошо на моем пути. Я люблю этот материал. Большая музыка также!

Wickedtruth, Вы будете присоединяться ко мне?   Вы думаете, что Вы могли не отставать от меня? Я не думаю так. 

[thewickedtruth]

hahaha! 

Я нахожусь хорошо на моем пути. Я люблю этот материал. Большая музыка также!

Wickedtruth, Вы будете присоединяться ко мне?   Вы думаете, что Вы могли не отставать от меня? Я не думаю так. 

jesus lady.. get into the good shit? 

[ripitupbaby]

jesus lady.. get into the good shit? 

You're right, I shouldn't say those things to you in public, even if it's in a different language 



WEEK 2, DAY 1 - Wednesday, January 14

I had a long day, got to the gym late, didn't eat properly, hardly drank any water all day, trained alone, and kind of hurried.  It wasn't the greatest workout I've ever done but I got through it.  I dropped the volume a little on my bench press (2 sets).

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 150x3/2 sets
(85%) 160x2/3 sets
Getting help was not easy tonight.  I asked one kid for a hand, I told him I didn't need a spot, just help with unracking it, so he came over, unracked it for me, and walked away. 

SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/5 sets.  These were tough!  Last set wasn't pretty.

BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 140x4/4 sets

INCLINE DB FLIES
17.5lbs x 10/5 5 sets

Skipped abs tonight, I'll hit 'em before the end of the week.

[The BEAST]

oh my god those are the longest workouts ever!

I am so excited for you...

[Hedgehog]

You're right, I shouldn't say those things to you in public, even if it's in a different language 



WEEK 2, DAY 1 - Wednesday, January 14

I had a long day, got to the gym late, didn't eat properly, hardly drank any water all day, trained alone, and kind of hurried.  It wasn't the greatest workout I've ever done but I got through it.  I dropped the volume a little on my bench press (2 sets).

BENCH PRESS
(50%) 95x5
(60%) 115x4
(70%) 135x3/2 sets
(80%) 150x3/2 sets
(85%) 160x2/3 sets
Getting help was not easy tonight.  I asked one kid for a hand, I told him I didn't need a spot, just help with unracking it, so he came over, unracked it for me, and walked away. 

SQUAT
(50%) 115x5
(60%) 135x4
(70%) 155x3/2 sets
(80%) 175x3/5 sets.  These were tough!  Last set wasn't pretty.

BENCH PRESS
(55%) 105x5
(65%) 125x4
(75%) 140x4/4 sets

INCLINE DB FLIES
17.5lbs x 10/5 5 sets

Skipped abs tonight, I'll hit 'em before the end of the week.

My guess is that 9 sets of squats works pretty well.

Solid workout. Keep hanging in there.