Before I get into training talk, I want to say THANK YOU again to everyone that came out the the fundraiser Dragonfly Golf Links and played golf on behalf of my trip to Prague. I ended up totalling $2500 of funds raised which is absolutely excellent!!
I appreciate every single person that gave up their long weekend Saturday afternoon for a cause. Thanks so much.
Sunday morning
Bike to gym & dynamic warm up
DE Squats with light bands
135 x2 x 2 sets
185 x2 x 2 sets
205 x2 x 2 sets
215 x2 x2 sets
Rack Pulls with Orange EFS bands
135 x2
225 x2 x 6 sets
First time doing these. Started out tough, until I got the feel for them. The left side was a little heavier, assuming that the bands are still new and maybe not equal. Also, the first couple of sets felt like my calves and my hamstrings were going to blow right out. The last few sets felt good though. I need to decrease time between reps for the next session. These will be great for my lock out which seems to give me trouble.
Shirts off Sundays! Just need some sunglasses and a push up bra to complete the look...Inside joke.
...
Friday night training. All by my lonesome.
Dynamic warm up
531 BB Military s.s DB rows
65 x8 60lbs x12/arm
95 x3 "
105 x3 65lbs x 10/arm
120 x3 65lbs x 12/arm
Drop set 95 x10
DB Extensions s.s Face Pulls
25lbs x 12 60lbs x 15 x 4 sets
30lbs x8
30lbs x 10
Threw in some band shoulder stretching between sets.
Sunday, July 31, 2011
Thursday, July 28, 2011
Thursday morning mangle-fest
Dynamic warm up & PVC rolling
Sqwats s.s my first 3 sets with 3 x 3 box jumps
135 x8
215 x2
215 x2
245 x2
245 x2
275 x2
275 x2
SSB GM's s.s Decline Sit ups
115lbs x 10 x 3 sets 25lbs x 12 x 3 sets
Lunges 65lbs x 9/leg x 2 sets
Finished with 20 mins on bike. Ball hockey tonight. I will be mangled tomorrow big time.
Looking forward to the golf tourney on Saturday...Should be a really fun time with really fun people!
No knee pain and squats felt pretty good... so how about we celebrate with some classic PR!
Sqwats s.s my first 3 sets with 3 x 3 box jumps
135 x8
215 x2
215 x2
245 x2
245 x2
275 x2
275 x2
SSB GM's s.s Decline Sit ups
115lbs x 10 x 3 sets 25lbs x 12 x 3 sets
Lunges 65lbs x 9/leg x 2 sets
Finished with 20 mins on bike. Ball hockey tonight. I will be mangled tomorrow big time.
Looking forward to the golf tourney on Saturday...Should be a really fun time with really fun people!
No knee pain and squats felt pretty good... so how about we celebrate with some classic PR!
Wednesday, July 27, 2011
Tuesday's Gone
Dynamic warm up & mobility work
2 Board Press w bands
95lbs x 5
115lbs x 5
135lbs x 5 x 5 sets
s.s Chins x 7 sets for total of 47
DB Bench s.s Seated Rows
50lbs x 10 90lbs x 12 x 3 sets
60lbs x 10
65lbs x 7 or 8?
Side Bends 65lbs x 10/side x 3 sets
A video older than me!
2 Board Press w bands
95lbs x 5
115lbs x 5
135lbs x 5 x 5 sets
s.s Chins x 7 sets for total of 47
DB Bench s.s Seated Rows
50lbs x 10 90lbs x 12 x 3 sets
60lbs x 10
65lbs x 7 or 8?
Side Bends 65lbs x 10/side x 3 sets
A video older than me!
Monday, July 25, 2011
Training at Gymnase Maxi Forme
I lucked out with a really awesome gym this time! It was big, lots of space to do a good warm up, had a sweet red rack and power bar with lots of benches and dumbells. I didn't see anything ridiculous, just the usual Cpt. Upperbody's doing their things. I didn't quite have a plan of what to do, and I also didn't know what to expect as far as equipment went. My legs and back were still SUPER mangled from Thursdays training so I opted for a quick upper body session.
BB Military s.s DB Rows 60lbs x 12/arm x 4 sets
65 x 5
95 x5
105 x5
115 x5
115 x5
Dips (On a sweet dip bench!) s.s Machine Rows
x12 70lbs x 15
x10 85lbs x 15
x12 100 x 12
Hanging leg raises x10 x 3 sets
BB Military s.s DB Rows 60lbs x 12/arm x 4 sets
65 x 5
95 x5
105 x5
115 x5
115 x5
Dips (On a sweet dip bench!) s.s Machine Rows
x12 70lbs x 15
x10 85lbs x 15
x12 100 x 12
Hanging leg raises x10 x 3 sets
Friday, July 22, 2011
Thursday Hyperhydrosis
Dynamic warm up
Squats
135 x5
200 x 2 x 2 sets
230 x 2 x 2 sets
260 x 2 x 2 sets
SSB Gm's s.s Decline Sit ups
95 x 10 20lbs x 12
115 x 10 x 3 sets
x 2 sets
Lunges 60lbs x 9/leg x 2 sets
Finished with 4 prowler trips.
Immediately after training I helped Paul out with his hockey training group...What an experience. Taught a guy how to dead lift by giving 4 cues...arms straight, arch, weight on the heels, stand up tall. Perfect reps on his first set. Amazing. He is property of Tampa Bay Lightning, but has some major growing to do. Love training athletes that want to smash weights!
Heading to another of Paul's competitions this weekend, thanks to my wonderful employees for covering :) I will more than likely have some great gym stories by the end of the weekend.
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.
Squats
135 x5
200 x 2 x 2 sets
230 x 2 x 2 sets
260 x 2 x 2 sets
SSB Gm's s.s Decline Sit ups
95 x 10 20lbs x 12
115 x 10 x 3 sets
x 2 sets
Lunges 60lbs x 9/leg x 2 sets
Finished with 4 prowler trips.
Immediately after training I helped Paul out with his hockey training group...What an experience. Taught a guy how to dead lift by giving 4 cues...arms straight, arch, weight on the heels, stand up tall. Perfect reps on his first set. Amazing. He is property of Tampa Bay Lightning, but has some major growing to do. Love training athletes that want to smash weights!
Heading to another of Paul's competitions this weekend, thanks to my wonderful employees for covering :) I will more than likely have some great gym stories by the end of the weekend.
.
.
Wednesday, July 20, 2011
Tuesday night sweat fest
Dynamic warm up (short)
2 board press working up to 3 rep max s.s. Face Pulls 60lbs x 20 x 4 sets
135 x5
185 x3
205 x3
215 x3
215 x3
215 x3
Chins x 6 x 3 sets s.s. DB Incline 45lbs x 10, 55lbs x 8 x 2 sets
Pull Downs 70lbs x 12 x 2 sets
This was a quick end of the day sess, because that was how it had to be.
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2 board press working up to 3 rep max s.s. Face Pulls 60lbs x 20 x 4 sets
135 x5
185 x3
205 x3
215 x3
215 x3
215 x3
Chins x 6 x 3 sets s.s. DB Incline 45lbs x 10, 55lbs x 8 x 2 sets
Pull Downs 70lbs x 12 x 2 sets
This was a quick end of the day sess, because that was how it had to be.
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Monday, July 18, 2011
Ottawa Open Re-cap
I always enjoy the Ottawa Open because we have a strong Ultimate Fitness presence with both lifters and fans, and the atmosphere is always welcoming.
Weighed in at 71.1 kg which is a little fatter than I have been in previous meets. No weight, salt, or water cutting which made it very stress-free.
I wasn't completely confident going into this meet, as I hadn't spent much time in my squat suit and wraps since March, and my dead lift seemed to be going backwards....
Despite the lack of confidence, I ended up with PR's in all three lifts, with my biggest total and wilks to boot. Highlights being that I got 3 white lights on my bench opener for the first time since I lifted raw, and I FINALLY pulled my 400lb dead lift which was a huge monkey off my back.
I just missed the overall Best lifter Award by 6 wilks points, which turned out to be a really cool Samurai sword! So, instead I settled for the Best Female Lifter plaque.
Huge thanks to Dane, Shane, David, Taylor (emergency cookie go-to guy), and obviously the best handler ever, Paul for making sure everything went smoothly.
Also, congrats to other UF lifters Jayne, Tracey, Rebecca, Ellynne for great showings. Shelly will get it next time.
.
.
Anyways, here is the vid you can check it out yourself!
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.
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The Nordik was a saviour after a battle with a 200kg squat that's for sure! That squat felt a lot longer and excruciating in real time...
....
And other exciting news for today includes getting out of contest drug tested this morning which was really cool! I feel super important.... This is definitely the big time boys!
:)
Weighed in at 71.1 kg which is a little fatter than I have been in previous meets. No weight, salt, or water cutting which made it very stress-free.
I wasn't completely confident going into this meet, as I hadn't spent much time in my squat suit and wraps since March, and my dead lift seemed to be going backwards....
Despite the lack of confidence, I ended up with PR's in all three lifts, with my biggest total and wilks to boot. Highlights being that I got 3 white lights on my bench opener for the first time since I lifted raw, and I FINALLY pulled my 400lb dead lift which was a huge monkey off my back.
I just missed the overall Best lifter Award by 6 wilks points, which turned out to be a really cool Samurai sword! So, instead I settled for the Best Female Lifter plaque.
Huge thanks to Dane, Shane, David, Taylor (emergency cookie go-to guy), and obviously the best handler ever, Paul for making sure everything went smoothly.
Also, congrats to other UF lifters Jayne, Tracey, Rebecca, Ellynne for great showings. Shelly will get it next time.
.
.
Anyways, here is the vid you can check it out yourself!
.
.
.
The Nordik was a saviour after a battle with a 200kg squat that's for sure! That squat felt a lot longer and excruciating in real time...
....
And other exciting news for today includes getting out of contest drug tested this morning which was really cool! I feel super important.... This is definitely the big time boys!
:)
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