Thursday and Friday

Dec 30

Bench
135 x5
165 x3
185 x2
Old shirt on
225 x2 off 1 board
245 x2 x 2 sets
250 x2
240 x2
250 x2
255 x2

The sets seemed to get better the more I did.  I think it helps when the shirt tears the holes in your skin, then it works better.

Squat
135 x4
225 x4
265 x4
255 x4 x 2 sets

Squats felt good this morning, as in no pain, but they definately felt tougher than they should have.  And I just noticed that I was benching the same weight I was squatting...Oh no, I am turning into a Cpt Upper body!!!

JM press
75 x7
95 x7
105 x7 x 2 sets

Bent over rows 95lbs x10 x 3 sets, Face Pulls 3 x10, Ext rotations 3 x10

Dec 29

Deadlift
135 x8
225 x3
275 x2
315 x2 suit on
345 x2
355 x2
340 x2 x 2 sets
345 x2

Bench w pause
135 x5
175 x2
185 x2
195 x2
185 x2 x 2 sets
190 x2

After my bench I decided to test out my new Christmas Slingshot!




SSb squat
95 x6
135 x5
205 x5
215 x5
205 x5 x 2 sets

Holiday training.

Holy Shite.  It feels like forever since I posted anything.

Dec 27th

Squats
135 x5
225 x3
275 x1
315 x 2 straps down, no depth
365 x2 straps up, still no depth
395 x2 wraps on, good set
400 x2 wraps on, good set
380 x2 x 2 sets

We were filming the sets, trying to determine how to get my ass deeper.  This will be an on-going battle, but if anyone has any suggestions, by all means share them.

Bench to 90mm
135 x4
185 x4
205 x4
195 x4 x 3 sets
200 x4

Military
75 x7
95 x7
100 x7
95 x7

Weighted sit ups 20lbs behind head x 10 x 2 sets
DB Rows 70lbs x 10/arm x 3 sets

Blew out the face again.  Awesome.
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Dec 24th Christmas Eve Invitational

Conventional DL
135 x8
225 x3
275 x3
305 x3
315 x3
335 x3
325 x3

Half board press
135 x6
165 x4
195 x4
205 x4
195 x4
200 x4

Snatch grip SLDL
135 x6
185 x6 with straps
195 x6 with straps
185 x6 with straps

Here is some video footage of what went on here on Christmass Eve.





Dec 23rd

Bench
135 x6
165 x3
185 x1
Old shirt on
245 x3
245 x3
235 x3
235 x3

Squat w average bands
95 x4
135 x4
165 x4
175 x4
185 x4
195 x4
185 x4

J.M. press
65 x6
85 x6
95 x6
105 x6 x 2 sets

My elbows did not like these one bit.
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Thursday training

Dynamic warm up + frog stretch+ calf stretch+ couch stretch + lots of cossacks to make getting into the sumo position a little easier

Sumo DL's
135 x8
225 x3
275 x2
Suit on
315 x3
345 x3
335 x3

Dead lifts felt pretty solid.

Bench w compeition pause
135 x5
175 x3
185 x3
180 x3 x 2 sets

SSB squats
95 x5
135 x5
185 x5
205 x5
195 x5

Ab wheel 2 x10 & Seated rows 100lbs 2 x10

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Mixing it up

Squats w suit & wraps
135 x5
225 x3
275 x1
315 x3 w suit bottoms, not full depth
365 x3 straps up, closer to depth
385 x3 w wraps
395 x3 w wraps
375 x3 w wraps

Here is the vid of my top set:



This was totally new to me for many reasons...
1.  I have not really taken more than 1 rep at a time with wraps on before. 
2.  I have never taken that many sets of triples in the equipment. 
3.  I was using a lower bar position.

Overall, I am very happy with how it went.  With the suit on, it is even tougher to find the right bar position and my first heavy set felt like the bar was all over the place on my back.  By the last set everything felt awesome, with the exception of my legs which were getting torn apart by my suit.
We filmed from the right side, which is the side that seems to not want to sink as deep probably due to the TFL/goddamn knee pain on that side.  I think basically I have just been compensating for so long that my body has learned to squat that way despite my knee pain decreasing.  Working on fixing that hopefully.

2 board + 90mm press
135 x5
225 x4
245 x4
250 x3
235 x3

These felt tougher today...probably due to the squatting before hand.

Military Press
65 x6
85 x6
95 x6
105 x6
95 x6

My lordosis does not help me when military pressing.

Changed, flew over to the chiro for some scheduled maintenance, then off to work.
...


PM:  Lying side ext. rotations 3 x10, Peterson Step ups 2 x 15/leg, Single leg RDLs 2 x10/leg (These make me feel like a moron)

Pull down abs 80lbs x 10 x 2 sets     s.s    DB rows 70lbs x 10/arm x 2 sets

Finished with 15 mins on bike and had a great time showing the evening gym dudes all of the blown blood vessels in my face, neck, ears and eyes.  
All in the name of sport I say.

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Saturday at the Epicentre!

Dynamic warm up and band stretching.  I needed an extended warm up after wandering around aimlessly for about 15-20 mins in the cold because Google frigged up my walking directions from the Metro station.  Apparently Google expects me to cross through buildings when walking to my destination.

Squats
135 x4
225 x4
255 x4
265 x4
275 x4
265 x4 x 2 sets

My low back really blew up while squatting.  Lots of stretching in between.
I took a good long break before deadlifting as well.  I can't wait until my back is fixed...or at lease more funtional.

Conventional Deadlifts
135 x4
225 x4
275 x4
295 x4
This is where I realized that I was supposed to be doing triples...
305 x3 x 3 sets

Snatch grip SLDL
135 x6 x 4 sets

This exercise would have gone much better if I would have planned ahead and brought straps (which I have never, ever used before).  Weight was light because grip wouldn't hold.  I know for next time.
This was the 3rd training day in a row, and I felt it.

Good session overall, and I really appreciate Kacey letting me steal a rack/platform for a couple of hours.  Much better than training at a commercial gym that is for sure!
If you are ever in Montreal, check it out:

http://www.epicentretraining.com/Epicentre_Training/Welcome.html

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Lower day

Dynamic warm up + couch stretch, frog and calf stretching.  Also lots of shoulder and chest stretching.

Sumo DL
135 x4
225 x4
275 x4
305 x4
315 x4
295 x4
305 x4

Squat + average bands
95 x3
135 x3
165 x3
160 x3
165 x3

DB lunges
65 x5/leg
80 x 5/leg
80 x 5/leg
80 x5/leg
75 x 5/leg

My chest was mangled from Tuesday.  I told Paul that my pecs were sore, and he said "that's weird, because you don't have any."  Well, apparently I do, because I think I used them on Tuesday.

DL's felt ok.  The back was a bit better than the last couple of weeks.  Squats felt good as well, limited knee pain.  Business management is paying off folks!

We will be in Montreal this weekend, so I will be training at gym owned by a fellow powerlifter.  Looking forward to a training session away for a change...And getting some shopping done too of course!!

Bench, bench, and more bench.

Dynamic w/up + shoulder band traction+couch stretch x 2 mins/side+band hip stretching and armpit rolling

Bench + 90mm
135 x4
175 x4
195 x4
215 x4
225 x3
205 x4 x2 sets
210 x4
215 x4

Bench
135 x4
175 x4
185 x4
195 x3
185 x4

DB bench
40 x6
60 x6
65 x6
60 x6

I am turning into a DB bench pig!!

Landmines 15lbs x10/side x 2 sets
Face Pulls 3 x 15
Lying ext. rotations 3 x10


PM:  BB complex w 95lbs:  Bent over rows x8, Push Press x6, Cleans x8, Ab roller x10 x 3 rounds
15 mins on bike

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Made it to the chiro office finally and got some ART work done on my low back plus an adjustment.  He assumed it was the increase in deadlifting that is aggravating my back...he then asked me if I have to squat and deadlift in the same session...I said yes...he said ok, see you again next week...Such is life!

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Friday & Sunday training

Sunday

Dynamic w/up with adductor & couch stretching

Sumo DL
135 x5
225 x4
275 x4
295 x4
305 x4
290 x4
295 x4

Squats + average bands
bar x4
95 x4
125 x4
135 x4
155 x4
155 x4
155 x4

Lunges
65 x6/leg
70 x6/leg
75 x6/leg
80 x6/leg x 2 sets

It's been a while since I squatted with bands.  Or pulled sumo.  Not sure what I disliked more...

Friday board party

Dynamic warm up & shoulder capsule stretch, shoulder band stretching.

2 board + 90mm
135 x4
185 x4
225 x4
235 x4
225 x4
230 x4

Half board press
135 x4
175 x4
185 x4
180 x4
185 x4

DB extensions
20 x8
25 x8
30 x8 x 3 sets

The low-back blaster

Quick dynamic warm up & business management & rolling

Squat
135 x5
225 x4
245 x4
255 x4
265 x4
250 x4
255 x4

Lower bar position is getting more familiar.  Still getting huge sore spots for days after from where the bar sits.  Coach says I look more "Russian."  That is a good thing for sure.
Conventional DL
135 x4
225 x4
275 x4
295 x4
300 x4
290 x4

SSB GM's
95 x8
105 x8
115 x8
125 x8
125 x8

After this session it is obvious that I need to visit the chiro ASAT.


PM:  Cardio x 60mins.  Almost fell off of the treadmill about 5 times while watching Wipeout.  Amazing how people totally humiliate themselves on this show.  I can't even imagine how their bodies feel after getting completely mangled like that.  Unbelievable.



Is it wrong to find this totally hilarious???  And it doesn't seem to get old!


UF PUSH/PULL TOMORROW.  LOOKING FORWARD TO A GREAT DAY OF LIFTING :)


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Tuesday Cpt. Upper body day part deux

 Dynamic warm up & shoulder band stretching, shoulder capsule stretching and band adductor stretch

Bench to 90mm
135 x4
164 x4
205 x4
195 x4 x 2 sets

Bench
135 x4
175 x4
180 x4
175 x4 x 3 sets

DB bench
40lbs x8
50lbs x8
55lbs x8
50lbs x8
55lbs x8

Face pulls 50lbs x 20 x 3 sets, Lying Ext rotations x 10 x 3 sets, scap push ups 3 x 20

Side bends                s.s             Seated rows 90lbs x 10, 100lbs x 10 x 2 sets
65lbs x 10/side
70lbs x 10/side


If my bench press doesn't go up, I don't know what will.

Cardio tonight.  Hopefully there is something on other than Survivor and X factor.  Frig!

Weekend Training

Sunday

Conventional DL
135 x6
225 x6
275 x6
285 x6
275 x6

SSB Squat
95 x5
135 x3
185 x3
210 x3
200 x3 x 2 sets

DB Lunges
65lbs x4/leg
75lbs x 4/leg
80lbs x 4/leg
75lbs x 4/leg


Friday night w Goodlife Member

Floor Press
95 x5
145 x3
165 x3
170 x3
175 x3
180 x3
170 x3
170 x3
175 x3

Half board press
135 x5
165 x3
185 x3
175 x3 x2 sets
180 x3 x 2 sets

DB Extensions
25lbs x6
30lbs x6
25lbs x6
30lbs x6

Thursday Squats and stuff

Dynamic warm up, band adductor stretch, calf stretching, couch stretch

Squat
135 x6
185 x6
230 x6
240 x6
245 x6
250 x6
235 x6

Working on my low bar position.  It's going pretty well.

3ct pause conventional deadlift
135 x5
225 x3
275 x1
320 x3
300 x3
300 x3

SSB GM's
65 x6
95 x6
105 x6
115 x6
105 x6

Pull down abs 70lbs x 10 x 2 sets, DB rows 65lbs x 10/arm x 3 sets

30 mins cardio....Littlest hobo made me cry.  Again.  Frig he is awesome.  I got a sneak peak of today's episode and he jumps out of a plane!!  Can't miss it!

Finished the day with 30 mins of cardio (got in on some Roadhouse action), and more business management.

Maybe tomorrow, I'll want to settle down....

Tuesday...Blast the bench!

30 mins cardio, dynamic warm up + business management (band shoulder stretching, band hip flexor stretch, adductor stretch and foam rolling)

Bench
136 x6
165 x6
170 x6
160 x6
160 x6

3ct pause bench
150 x 4
135 x6
135 x6

DB bench
40lbs x 6
50lbs x 6
60lbs x 6
50lbs x 6
55lbs x6

External rotation stretching, side lying external rotation 3 x 10, Face Pulls 3 x 10, YTWL's 3 x 10, scap push ups 3 x 20

Cpt. Upper body day...

Friday night training

Dynamic warm up and business management...focused on hamstrings, low back and shoulders.

SSB Squats (I just count the bar as 45lbs to make it easy)
bar x8
95x5
135x4
165 x4
185 x4
205 x4
195 x4

Low back wiped...

Floor Press
135 x4
155 x4
165 x4
160 x4

SSB GM's
bar x8
65 x8
95 x8
95 x8
95 x8

And done.  My last set of GM's I wrapped myself in a knee wrap because it felt like I was going to shit out my spine.  I know that's not lady-like, but it's the truth.

This week is going to be even better...Everything I did this week, plus an extra set of DL's.  Holy shit I am going to get STRONG!!

Tues and Thursday training

So, after getting back on Saturday night, I decided to go to the gym on Sunday to basically just move around and get loosened up after all of the traveling we did.  I did 3 rounds of a barbell complex with push ups, and woke up on Monday feeling like I had the most intense training session ever!  Triceps and ass just grizzled.  While away we got to the gym twice, but I guess it just wasn't enough.
Feels good to be back! (Maybe not so much for my ass and hamstrings!)

Thursday:

Dynamic warm up and business management

Conventional Deadlift
135 x5
225 x3
275 x1
300 x 3
290 x3 x 6 sets

3ct pause Bench
135 x5
170 x3
160 x3 x 6 sets

Lunges
45lbs x 6leg
50lbs x 6/leg
60lbs x 6/leg x 2 sets

10 mins stretching and more business management.


Tuesday:

Dynamic warm up and business management

Squat
135 x 5
185 x 3
225 x3
240 x 3
235 x3 x 9 sets

Bench
135 x5
170 x3
165 x 3 x8 sets

DB extensions
20lbs x 8
25lbs x8 x 2 sets
20lbs x 8

Evening:

Side lying rotations 3 x 10

Peterson step ups x 15/leg x 2 sets

Single leg RDL 20lbs x10/leg
                        25lbs x 10/leg

Decline weighted sit ups 20lbs x 10 x 2 sets  
DB rows 60lbs x 10/arm
              65lbs x 10/arm 

..

Here is a card I got from a client.  It definitely made my day.

Damn right.

Worlds Recap

Everyone keeps asking me "what happened?" 
I am still not really sure what happened.  I wish I knew.
Obviously the time change was an issue, long travels, food adjustment, nerves, etc. 
But I wasn't the only one to have to make these adjustments so why did it effect me so much? 
The first thing I noticed was that everytime I checked my weight on the days leading up to the comp, I was weighing in light.  Not just a bit, but the lightest I have weighed in a long time.  I would weigh myself in the morning, and then again that night after 5 Czech meals and I was lighter than the morning weigh in!  Even eating a bacon, egg and cheese sandwich complete with danish for breakfast before weigh in's didn't help.  It is just a mystery to me.  I wish I would have known earlier that traveling to Europe would keep me skinny!!
Anyways, as far as the lifting went, my warm ups in squats felt good.  Took 385lbs as my last warm up in the warm up room and everyone said it looked good. 

All three attempts were tougher than they should have been, but I am glad that I at least completed each lift or else I might have had to blame my coach haha.

Here is the 3rd attempt video:



No lift because of depth.  A grinder to say the least.

Benches felt tough as well.  Got my opener on my third attempt which is no surprise as I am famous for it.  I made sure of this lift because there was no way in HELL that I was going to bomb on two lifts.  (But I did see this happen to other lifters later on in the meet).

Here is my 3rd attempt:



After struggling through 6 of my previous lifts, I knew both my body and my mind were totally exhausted.  We decided to lower my DL opener and thank sweet baby Jesus we did.  I got my opener, and then missed my 2nd attempt, which was my planned opener, but I gave it everything I had to grind it out on my last lift of the comp. 

Here is my last deadlift attempt:



Very disappointing to know that I was capable of so much more and it seemed I couldn't do anything about it.  Felt weak as a kitten.  And it sucked.  I am certainly not a fan of not being STRONG!!  Although, I was somewhat reassured after it was all said and done, as I got some props from one of the judges for battling with every single one of my lifts.  I have practiced those weights so many times reassuring myself that I could complete them on the worst day.  This confirms that last weeks competition was by far my worst day.  Ever.

Despite the occurences, I got to see some amazing feats of strength at this competition.  I got to see a 63kg female deadlift 245kg.  For all of you that don't know kg's, that is 540lbs.  Just unbelievable.  And she made it look easy!
We also got to see very new lifters get PR's in every lift, many Master lifters clean up in an Open competition, and I got to see the rest of my team lift really well.  Oh, and I will never forget the cossack dancing at the banquet! 

A huge thanks to the Ryans' (Ryan Fowler and Ryan Stinn) and Glyn for their coaching tips and help throughout the day.  A thanks goes to my coach/husband who I am sure was closer to having a heart attack after each squat and bench press that I missed...
Thanks to the rest of the team:  Mary, Brandon, Rhaea, Heidi, and Steve for cheering me on even though things were going so badly.
And last but not least, a super big thanks to everybody who has supported me through kind words and in many other ways.  That's my family, friends, gym members, clients, bootcampers and of course our awesome employees that kept both the gyms running while we were away.  Thanks again everyone.

Looking forward to hitting some weights tomorrow!

Puerto Rico next year!! 

Worlds, some thoughts, and my favourite quote.

Well.  The time has come.  This is it.  I can't believe that it is already here.  One last bench session tonight to finish things off.
Everybody keeps asking me if I am getting excited...I can't get excited yet....I don't lift for another 6 days!!  But I will be honest:  It is all I can think about.  Sleeping is not going too well lately, as all I can think about is packing, what I am going to eat over there, and if my first squat will pass! 
Not to mention that is also pretty tough leaving the businesses for two whole weeks, which will be a first in 6 years.  On the other hand, I have full confidence in UF Member's ability to give everyone some great training, and Colin to make sure everything runs smoothly.  It's just getting all of the last minute things in place.

For me this is going to be mostly a mental game, as it will be the biggest meet that I have seen yet, and I will be competing against girls that eat my lifts for breakfast!
I have decided to feel honoured, take in as much as I can, and just do what I am going there to do.  Get my lifts in and hopefully take advantage of the atmosphere and get some P.R's!

One of my favourite books to read leading up to a competition is "Mind Gym" by Gary Mack.  It is an excellent book to get your mind ready for action.  In this book there is one quote that I have read probably about 10 times.  Here it is.

"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you.  Everything seems clearer and whiter than before, as if great spotlights had been turned on.  At that moment you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.  There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again." 
-Russian World Champion weightlifter Yuri Vlasov.

This quote is what lifting is all about, and I can't wait to get on that platform!!

Here is the website that will be hosting the live stream:  http://goodlift.info/live.php
I lift on Thursday, November 10th at 11am Czech time.  There is a 6 hour time difference.  Hopefully everyone can tune in.

Super Sarah out. 

I'm back!!

Sorry folks.  I have been an absentee blogger lately.  My neck/back is back to about 90%, and I can fully complete a pony tail all on my own at this point.  This makes me happy.

Squats              s.s                   couch stretch and pvc rolling
135 x5
185 x5
215 x2 x 2 sets
245 x2 x2 sets
270 x2 x5 sets

All sets felt good.  We really worked on my set up, because as of late I am setting up with my right foot slightly forward which results in an ugly corkscrew looking squat.  I had an epic fail in my suit and wraps last week because of it.

Front squats (w clean)            s.s           GHR's
115 x10                                                 x12, x12, x15
135 x10 x 2 sets

GHR band sit ups
x12 x 3 sets

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Less than 3 weeks until worlds.....
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Underground sess & Tuesday squats

Tuesday Squats

135 x 5 x 2 sets
185 x2 x 2 sets
215 x2 x 2 sets
245 x2 x 2 sets

It worked out that this was a lower percentage squat work out, so I was confident that I could get all my work in.

Front Squats(out of rack because cleaning was out of the question)
135 x 10
145 x 10 x 2 sets

GHR's
x12 x 3 sets

GHR band sit ups
x 12 x 3 sets


Finished with Leg press 4 plates/side x 12, then x 24.

Came to the conclusion that not training and training feel about the same...so it's obvious that I might as well train.  With some caution of course.  Sleeping seems to be the worst.  We will see what the chiro says on Thursday. 
45 mins of cardio and a massage to finish things off....Thanks Isabelle!


PM:  Finished with 4 prowler trips

Thanksgiving Monday

Bench                             s.s.        Pull Downs 90lbs x 12 x 4 sets
95 x 8
135 x5
185 x1
185 x3 off 2 board
195 x3 off 2 board
205 x3 off 2 board
215 x3 off 2 board

Db extensions            s.s.    Curls!
25lbs x 12 x 2 sets               25lbs x 20 x 2 sets

Basically I was just feeling things out because after showing a bootcamper how to do Dubs on Sat morning, I totally mangled myself even worse than before.  Very much pain with no relief.  Sunday was better because I was relentless with the ice every hour.  It was a bench shirt day, but I didn't want to push things just yet.  The 2 board felt ok as it limited range of motion, and I still got some work in.

Thursday and Friday training

I trained a little earlier today as Paul had to leave for his comp in Kitchener at Octoberfest.  I am disppointed that I will be missing this one as it is always a fun time.
Somebody has to work around here!

Training this morning was a trial to see what I could get away with.  After training yesterday, my upper back/neck totally ceased up, and as of yesterday afternoon I could not check blind spots while driving, and I even had trouble putting my hair in a braid this morning...good thing my husband has long hair experience from back in his "Point break" days hahaha.  Got a last minute appt with the chiro, and he loosened of the neck a bit, but I am still not in good shape at all.

DE Squats in suit and green bands
225 x2 x 2 sets
235 x2 x3 sets
245 x2

531 Deads
135 x5
220 x5
250 x5
285 x5

Band GM's x 20 x 3 sets
YTWL's (unweighted), plate halo's, scap push ups, band shoulder stretching and some other shoulder mobility boring stuff.  Hoping to loosen things off, which it did...for about 15 mins after, and then back to the pain cave.  I was surprised that I got away with banded squats considering where the problem lies is exactly where the bar sits on my back, but as long as I am not reaching, it was tolerable.


Thursday...1 month until Worlds!!

531 bench        s.s             chins 5 sets of 5
125 x5
145 x5
170 x3
190 x4

DB bench                    s.s.            bent over rows
55lbs x 8                                        105 x 10 x 3 sets
55lbs x 10 x 2 sets


GHR sit ups with band
x12, x15, x12


PM:  60 mins cardio, lots of prowler trips.

Tuesday Squats

Always a dynamic warm up and pvc rolling.  Always.

Squats
135 x5
185 x5
200 x2 x 2 sets
230 x2 x 2 sets
260 x2 x 2 sets

Box jumps to 30" 5 sets of 3

Front Squats with clean               s.s.       Back Extensions
135 x10 x 3 sets                                      25lbs x 15 x 3 sets

Hanging leg raises x10 x 3 sets

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PM:  60 mins cardio & 4 Prowler trips
.
.

Feeling a little crappy due to head cold.  Things went pretty well considering.

No lift.  I still think this was a wicked squat.... :(

200kg will be mine in Czech.  Mark my words!

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Weekend training

Sunday night

Bench                 ss                Face pulls 50lbs x 15 x 3 sets
135 x5
165 x3
195 x1

Shirt on
235 x 1 off 2 board x 1 off 1 board
265 x1
285 x1
285 x1

The first rep of 285 was a solid rep, but the last one was a painfully slow lock out.  When I think about it, I am happy locking out 285lbs without much help at the top. Weight is down a little, so the old equipment is fitting a little looser.  Both the squats on Friday, and the benches in the shirt felt like a world of difference from my newer gear.  It's amazing how worked-in they get.  One more week in the old shirt, and then the new katana is getting dusted off and ready for action....hopefully I can sausage myself into my competition squat suit this weekend!


5/3/1 Sumo DL's
185 x3
230 x3
265 x3
300 x3
Suit on
345 x 1

Ahhh, the sumo feels almost foreign...Got to get back in the groove.

Annnnd, finished with some hot tub!  Woot woot!
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Friday night

DE Squats in suit with green bands
225 x2 x 2 sets
235 x2 x2 sets
245 x2 x2 sets

Front Squats (with clean)              s.s         Box jumps 30" x 5 sets of 3
115 x10
125 x10
135 x10

Back Extensions
blk band x 15 x 3 sets

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Thursday Bench with my new birthday bar!

Dynamic warm up & pvc rolling

531 Bench           s.s              Chins 5 sets of 7
95 x5
135 x5
160 x5
195 x1 x 3 sets

The new bar is the bomb!  My wonderful husband got me a texas power bar for my birthday and life is good.

DB bench         s.s              Bent over rows
50 x 8                                 95lbs x 10 x 3 sets
55 x8
60 x8

Decline sit ups
20lbs x 12 x 3 sets


Finished with 30 mins cardio
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PM: 5 (wet)prowler trips and 15 mins of buisness management.
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Last weeks training and St. Catharines visit

Sept 27/11- St. Catharines YMCA

Squats
135 x5
185 x3
235 x2 x 2 sets
265 x2 x 2 sets
300 x 1 (miss on double)
300 x1

I knew my last set was going to be tough, but my first single felt good, and I thought I was going to get my second..but no go.  Took it again for another single after a short break and it was even better than the first.  Disappointed that I didn't make the double, but happy with the way the singles felt...Especially after driving and not doing anything for two days.  Warm up felt pretty shitty...goddamn knee pain until the 4th set.

Conv. DL's
135 x5
225 x3
320 x2 x 5 sets

Dead lifts felt good too...got better in the later sets.

DB side bends 65lbs x 10/side x 2 sets


Ate breaky and drove to the Falls...First time seeing them, and was it ever pretty awesome!   Glad we took the time to go.


Sept 25/11

Bench                s.s         Pull aparts x 20 x 3 sets
135 x5
165 x3
185 x1
Shirt on
245 x1 board x 2 board
265 x1
275 x1-slow to lock out
275 x1-not bad, high touch
275 x1-good touch, good press

DB Military             s.s                 Pull Downs
40lbs x 10                                    100lbs x 12
45lbs x 10 x 2 sets                             "    x 15 x 2 sets

Rear delt raises 8lbs x 12, x15, x12


Sept 23/11

Squats
135 x5
185 x3
225 x3

Tried to get my squat suit on....wow.  Not happening.  Defaulted to the old Metal suit which is pretty much a singlet...
315 x2
Wraps on
365 x2
395 x1
405 x1

I am not too impressed about not fitting in my usual suit, but blasting some decent squats in the old suit made me happy.

DL's
225 x3
315 x1
Suit on
365 x1 x 3 sets



"                                                     

Thursday Bench

Bench 5x5 (kind of a deload)            s.s           Chins x 6 x 5 sets
135 x5
145 x5
155 x5 x 3 sets



Face Pulls                       s.s          BB rows
50lbs x 20 x 3 sets                         95lbs x 10
                                                     95lbs x 12 x 2 sets

Decline sit ups
20lbs x 12
20lbs x 15 x 2 sets


Face slapping = awesome. 

Also, huge gorilla giving a hand out...and I think I have seen that judge somewhere before..
Oh ya, and a decent press....





WOW!

Tuesday Squats

Dynamic warm up & pvc rolling

Squats
135 x5
135 x5
220 x2 x 2 sets
250 x2 x 2 sets
280 x2 x 2 sets

Reps felt ok.  Fell way forward on the last rep, had to re-group and take it again.

SSB GM's                           s.s            Pull Down Abs
95 x5                                                   70lbs x 12 x 2 sets
105 x5 x 4 sets                                     70lbs x 10 x 2 sets


Finished with SSB squats 135lbs x 10 x 3 sets


Might start throwing these in to get ready for worlds.



WOW!

Thursday Post PJ

Dynamic warm up

Squats
135 x 5
205 x2
205 x2
240 x2
240 x2
240 x1
240 x1

DL's
135 x5
225 x1
225 x1
245 x1
245 x1
255x1
255x1
265 x1

Just getting some work in.  I didn't want to sacrifice a whole week of training for this weekends competition because it is not a priority.  Only thinking about the big show. 
I will be hitting the gym on Sunday for some shirt and suit work when we get back.

Here is a PJ video for Uf member cause he asked so nicely.  I am in the PJ spirit after seeing last nights show.  They rocked it like it was 1995, kicks and all. 
Pretty awesome indeed.

Tuesday Bench

531 Bench      s.s                     Chins
135 x5                                    x8
155 x5                                     x8
175 x3                                    x7
195 x1                                    x8
205 x1                                    x6
Using commands
200 x1 x 3 sets

Down set 145 x12

DB bench            s.s          seated rows
50 x 8                                 90lbs x 15 x 3 sets
50 x 10
50 x 12

Decline sit ups
20lbs x 12
  "      x 10
  "      x 12

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Friday & Sunday Training

Dynamic warm up with pvc rolling and lacrosse ball action.

DE squats in suit w green bands
225 x2 x 8 sets

These went MUCH better than last week.  Maybe eating Tuckers for supper every Saturday night will help with this?  It will also help me get to 198 pretty fast...

DL's (Conv)
135 x5
225 x3
295 x1
340 x1
340 x1
340 x1
340 x1

...And thank sweet-baby-Jesus for our new hot tub!

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Friday night training...
First of all, yes, I do train on my anniversary....Obviously!

Dynamic warm up

Bench          s.s    Body Rows x 10 x 3 sets
135 x6
175 x3
195 x1
Shirt on
245 x 2 board x 1 board
265 x1
295 x0- almost pulled a Shane Church here, but in this case I had a spotter and it was only 300lbs instead of 400lbs...I have never had this happen, but it was a rocket ship right off my chest to right over my face with no control.  Thanks to my husband for saving my face :)
295 x1
295 x1
Shirt off down set 135 x 14

DB military           s.s                 T bar rows
40lbs x 8                                   1 plate x 15 x 3 sets
45lbs x8
45lbs x9

YTWL's each set

Thursday night training

Walk to gym.
Dynamic warm up & PVC rolling

Squats
135 x5
185 x3
185 x3
185 x3

I had in my mind coming in to this session that I would work up to some heavy singles, but by the second warm up set I had the feeling that is was time to ease off a bit.  I will use next weekends competition to drill some weights.

SSB Gm's             s.s            GHR's x 3 sets of 10
95 x5
125 x5
125 x5
95 x5                                    Side bends 70lbs x 10/side x 3 sets
95 x5
95 x5

As the weight went up on the GM's, my back was not impressed.  It has been tight all week.  Chiro next week for sure.

 Finished with a couple of prowler pushes and more business management.

Bench day...Or should I say Chins day?

Dynamic warm up, PVC rolling and business management

531 Bench          s.s    Chins x 10 sets...54 total.
135 x5
155 x5
175 x6
135 x 11

DB bench for max reps
40 lbs x 15
40lbs x 20

Rear delt raises                     s.s               DB extensions
8lbs x 12                                                   30lbs x 8 x 3 sets
     " x 15 x 2 sets

Decline weighted sit ups
20lbs x 15, x12, x15


Finished with 30 mins cardio and more business management   

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Thursday Squats and Ball Hockey Finals!

Dynamic warm up & pvc rolling

RTB Squats
135 x5
185 x3
235 x2
235 x2
265 x2
265 x2
295 x2

The last set felt ugly, but coach said they looked solid.

SSB GM's                      s.s                    Side Bends
105 x5                                                    70lbs x 10/side
115 x5                                                      " x 12/side
135 x5                                                     " x 11/side
145 x5
145 x5                                                     Leg Press
145 x5                                                   4 plates/side x 15
                                                                   " x 20 x 2 sets

Good session.  Finished it off with 30 mins on the bike, and showed the hockey guys how to push the prowler like a man!  Haha.

The Carp Ball hockey finals went down last night.  Team Ultimate Fitness remained victorious for the second year running.  I will miss the social time of Thursday nights, but my body will not miss the abuse.  Our team was awarded with best defence woman, and highest goal scorer for the season.
Very proud of our team!

Paul is competing in Gatineau this weekend, 3 days in a row.  It is going to be tough to book him to help me with my shirt work, but I will get it in somehow. 

If there is a will, there is a way.  Looking forward to drilling some weights!


This guy is fucked.

Tuesday down to business

Dynamic warm up

531 Bench               s.s            Face Pulls 50lbs x 20 x 4 sets
125 x5
145 x3
165 x3
185 x3 (prescribed)
205 x1
210 x1
215 x1

DB Incline                   s.s  Chins x 6 sets....45 total
50lbs x 10
55lbs x10
55lbs x 8

Pull Down Abs
90lbs x 8
80lbs x 10
80lbs x 12

Good session today.  Counted 10 weeks out from Worlds.  Wow, time flies. 
Trained in the shirt Friday and dead lifted Sunday, just got behind on my posts. 
Sunday I missed some lifts and wanted to drive my truck off of a cliff...Decided instead to kill it in the gym yesterday.  Positive thinking from here on in, no mental clutter. 

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"Your body listens to what your mind tells it.  If you are thinking about all the things that could go wrong, you are making it more likely that things will go wrong."
Jason Selk, 10-minute Toughness
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Excellent book.  I recommend it to any athlete that wants to improve their mental game.

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Strong and confident.

Squat day

Dynamic warm up

Squats
135 x5
185 x3
200 x2 x 2 sets
235 x2 x 2 sets
265 x2 x 2 sets

GM's                s.s             Side Bends
135 x10                             65lbs x 10/side
145 x10                              70lbs x 10/side
145 x 10                              70lbs x 12/side

Box Jumps x 5 per set


Apparently I picked up something while I was away...Hoping that is the case and not the mono that my mom got diagnosed with.  Anywho, did my thing, but opted not to blast myself with two sets of squats today just to ensure some sort of recovery.
Did some jumps instead.

QC and Tuesday training

Paul's Nationals went really well for him this year.  3rd place was in grasp, but he ended up in 4th, which is one placing better than last year.  Can't be too disappointed with that as he hung with the big boys and actually won the first event....And no zeros!
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I wanted to get two training sessions in on the weekend, but Sunday turned out to be a gorilla celebration at the bar, so training just didn't fit into the schedule, unfortunately.  It's not too often that happens, but there was definitely reason to celebrate. 
Funniest thing I have seen in a while was a 330lb man-gorilla busting a move on the dance floor...Took some notes while being in the heart of Fembotland as well.  

Also, I heard through the grapevine that Hugo has mentioned that I can dead lift 405 for 8 reps...So Paul has demanded that I make this a reality because whatever Hugo says goes....Wow, I have some work to do!

Next competition for Paul is a North American cup being held in Gatineau at the annual Balloon Festival.  It's really close, and always a huge turn-out of fans, so anybody who is interested in seeing Paul do his thing, best make plans to see him on the September long weekend.  It will be worth the trip. 

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Tuesday morning back at UF.
Dynamic warm up

Bench                                    s.s.        Chins  x8, x7, x7, x7
135 x6
175 x3
195 x1
215 x 1
225 x1
Down set 135 x14

Worked up to a 1RM so I can plan some training for the next month.  I haven't benched to the chest and without bands for a month, so the reps felt a little wonky.  On the bright side they felt super light!  Looking forward to seeing what I can put up in September. 
Chins went ok, could feel the bicep a little, so stuck with only 4 sets.

DB Incline                  s.s             Face Pulls
50lbs x 8                                      50lbs x 20 x 3 sets
55lbs x 8
55lbs x 10

GHR band sit ups x 15 x 3sets


Training at Nautilus Plus last Friday night

After a long day of traveling I got to the gym about 8pm.  Started out with some cardio that I didn't get to finish that morning.  My legs and back were super mangled from Thursday, and the long drive did not help one bit.  Felt like an old gramma but got the work in.

Dynamic warm up

BB Military                s.s             Chins x8, x7, x7, x6
65 x5
85 x3
105 x3
115 x6

I am not a fan of the 50 different angles of chin up bars on the multi stations at most gyms these days.  What is wrong with a straight bar may I ask???

Dips x3 sets of 10                 s.s             Seated Rows 85lbs x 15, 100lbs x 15 x 2 sets

Seated Rear Delt raises 5lbs x 12 x 3 sets (couldn't hold an arch haha)


Finished with some rope push downs.

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Lots of Squats

Dynamic warm up and lots of PVC rolling and stretching out my front delts which are still grizzled from Tuesdays incline press...

RTB squat cycle
135 x8
215 x2
215 x2
250 x2
250 x2
280 x 2
280 x2

More squats...
225 x 10
x 3 sets

GM's with barbell       s.s          Hanging leg raises x 10 x 2 sets
135 x10 x 2 sets

Had to peel out for a fembot preparation to get ready for the weekend in Quebecland.
Hair, check!

I hope to get in both training sessions while in Quebec City this weekend.  Basically it depends on if I can fit it in as the weekend is pretty well planned out with a tight schedule of events.

Looking forward to seeing the gorillas battle it out for Canada's Strongest Man.
I know Paul is ready to bring it, so it should be a great battle!

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2 board kind of day

Dynamic warm up

2 Board press with bands                  s.s.           Body rows x 10 x 5 sets
95 x2
135 x2
155 x1
175 x1 x 6 sets


DB Incline                     s.s          DB power cleans
45lbs x 10                                     10lbs x 15 x 3 sets
50lbs x 10
55lbs x 9

GHR band sit ups
x12
x 12 +3
x15

My bicep is still not happy after the tire incident.  A little hot liniment and a sleeve and it was on fire in no time.  I still decided to scrap chins and throw in some body rows because I didn't want to push it too far.  Good session.  Hopefully these board presses are going to help me smash a pretty decent shirted bench in a few weeks.

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Sunday Squats and Rack Pulls

Biked to the gym & dynamic warm up

DE Squats with light bands
135 x2
185 x2
195 x2
205 x2
215 x2
225 x1 x2 sets
225 x2

Band Rack Pulls
135 x2
225 x2
235 x2
245 x2
255 x2
265 x1

Squats felt really good, and the rack pulls got better every set.  Things are good.

Davey Duke joined us for this session but he wasn't feeling too shit hot after Hoeing-Down on Saturday night.

On the bike home I saw 3 Bambi's.  Hopefully they stay off the road.

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Heard this on my way to work.  Bringing it back!

Friday night with a Uf Member guest appearance

Dynamic warm up

BB military            s.s             DB Rows 65lbs x 12/arm x 4 sets
65 x8
80 x5
95 x5
105 x9

DB Extensions                s.s                 Rear delt raises
25lbs x 15                                             5lbs x 15 x 3 sets
30lbs x 15
30lbs x 12

                                Face Pulls
                                50lbs x 15
                                60lbs x 15
                                60lbs x 15


Finished with some tire flipping...7 singles alternating with UF member and Paul, and the last one I did all by myself!  I must have a good teacher ;)

Of course my back and biceps are grizzled today after that damn tire...Rack pulls and squats tomorrow with a different guest appearance. 

Renfrew UF is obviously the place to be!

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Thursday is squat day

Dynamic warm up and lots of pvc rolling

Squats....5 sets of 10
135 x10
185 x10
205 x 10
215 x10
225 x10

This week was deload week, but I didn't feel like I needed deloading...So I thought that I would switch things up.  Really didn't know how this would go, so I just waved up the weights.  I will go heavier  next time I decide to do this.  The first two sets I was feeling a little tight, but by the 4th set everything was feeling super solid. 

GHR's           s.s.           Hanging leg raises 3 sets of 10
x12
x15
x12

Finished with 60 mins of cardio. 


I was doing laundry about 4 hours after training and I could feel my legs having trouble carrying the basket up the stairs...Played ball hockey last night which may have helped in recovery because I thought I would feel a lot more grizzled this morning. 
More weight next time should do the trick!


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Some pressin'

Dynamic warm up & rolling

2 board press with bands      s.s              chins x 48
95 x5
135 x 3
135 x2
145 x1
155 x1
165 x1
175 x1
185 x miss


Here is a vid of my 175, with a shout out to my sponsor Rescindx!





DB bench            s.s             Body Rows x 3 sets of 10
50lbs x 8                              
65lbs x 10
65lbs x 8- little help on my last rep..So there Rick!

Pull Down abs
70lbs x 12 x 3 sets

Sunday late night training

Dynamic warm up

Squats with purple bands
135 x2 x 2 sets
195 x2 x 6 sets

My back was not happy with these squats, and reps were not as fast as I would have liked so I didn't wave up the weight as planned.  It's time for a chiro visit. 

Rack pulls with orange EFS bands
235 x2 x 4 sets

Training was sub par this weekend as both sessions took place after a long days of doing other shit, so time was limited and the body was just plain old tired.  Basically just getting the work in, unfortunately. The Arnprior Strongman went pretty well considering the conditions, and all of our guys did really well.  Especially the first timers.  Great job guys.

Friday Military Press

Dynamic warm up

531 Military Press              s.s        DB rows 65lbs x 10/arm x 4 sets
65 x8
100 x5
115 x3
125 x3

Last set was ugly.  Basically a standing bench press.  Yuck.

I was in Ottawa renewing my passport for the afternoon...got back late, starting training late, so I did my main lift, frigged around with a tire for a bit and went home.

Squats and rack pulls tomorrow morning before heading to the Strongman show at the Arnprior fair.

Anyone in the area should come out cheer on our UF boys!

..
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P.S.  Results are apparently back, and my pee wasn't hot :) 
(But I already knew that!)
It seems that I'm the last to know though....
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...

Squats and stuff

Squats                                    s.s        Pull Aparts and PVC rolling
135 x5 x 2 sets
230 x2 x 2 sets
260 x2 x 2 sets
290 x 2 x 2 sets

I knew the last set was going to be tough, but they went up pretty well, slow but good.  The lead up sets felt super good.  Squat is coming back baby!

SSB GM's                     s.s.                         Ab wheel
115 x5                                                          x15
120 x5                                                          x20
125 x5                                                          x20

Leg Press
3 plates/side x 20
4 plates/ side x 20 x 2 sets

Good sess today.  Paused half way through accessories to help Paul out with the hockey guys.  Got it all in and enjoyed my day off :)

Bench day

2 board press with bands         s.s      Chins x 46
95 x3
135 x3
145 x3 x 5 sets
155 x2


DB bench       s.s             Seated Rows
55lbs x 8                           90lbs x 15
60lbs x 8                           90lbs x 12
65lbs x 7                           90lbs x 15

Side Bends 65lb s x 10/side x 3 sets


I was hoping to get 8 reps on my last set of db bench, but I didn't have a spot and my left arm was going a little wonky.   Everything else felt pretty good today.  Finished with some cardio outside, and prowler tonight.

Friday and Sunday long weekend training

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.

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!

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!

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

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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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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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.
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Anyways, here is the vid you can check it out yourself!

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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!

:)

I survived Bootcamp last night!

Since I wasn't training, I decided to join in on one of our Bootcamp classes as it was perfect WOD for me being a couple days away from a competition.

We did an AMRAP in 20 mins of:

Prowler push down and back
10 push ups
10 sit ups

I am pretty sure we got either 4 or 5 rounds in of this.

Finished with some planks and leg raises.

Just a perfect work out for getting a sweat on but not leaving me mangled for today.

Looking forward to smashing some weights tomorrow!  And of course the Nordic afterwards :)

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Last training session for the week

Dynamic warm up & pvc rolling

Got myself my own little metal pipe that pretty much puts me into the pain cave immediately.  It is great for mashing the area around my knees.

531 Squat                 s.s             pull aparts x 20/set
135 x8
220 x5
245 x3
275 x1- prescribed reps

531 Bench             s.s        Body rows x 12/set
135 x5
165 x5
185 x3
210 x1-prescribed reps


30 mins cardio.  Inside is cooler than outside, believe it or not.  Watched a good Look-a-like episode where they transformed a girl to look like Kerri Russell.  She is so cute!  Felicity was a staple for me in college, mainly because when we plugged the TV into the wall, we got one channel (CTV) without paying for it.  Melrose Place and Felicity were on endlessly.  So that's what we watched.

I dig the odd rap tune. Here's another one.

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Weekend Training

Sunday aft.

DE Squats + purple and black bands (can't get the green ones on myself), no suit
135 x2 x 2 sets
155 x2 x 2 sets
165 x2 x 2 sets
185 x2
205 x2

Goddamn knee pain during squatting is really getting on my nerves.  Feeling pain in the bottom=loosening in the bottom.  My last two sets were angry sets, and they were much better. 

DE DL's in suit
245 x1 x 2 sets
275 x1 x 2 sets
315 x1
325 x1
335 x1
345 x1

I got my straps taken in so I wanted to test it out before this weekend.  I think this will help me out quite a bit compared to before.
...
Friday night

This was supposed to be 531 night, but something came up, got started a little too late, and apparently everyone was already on the patio's by bench time.  No hand outs so I just worked up to what I could handle myself.

Bench
135 x5                               s.s.           Face Pulls 50lbs x 20 x 4 sets
155 x5
165 x5
175 x5

DB Military                 s.s                       Pull Downs
40lbs x 10                                               80 lbs x 15 x 3 sets
45lbs x 8
45lbs x 8
                                   YTWL's  each set

Finished with Push up death x 40 reps
And cardio.

Being the only person training on a Friday night means blasting the tunes big time.  This is one of my favourites right now:



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Sausage suit and knee wrap refresher

Bike in & dynamic warm up

Squat
135 x6
225 x3
265 x1

Suit on
Straps down 315 x 1
365 x1 -straps up
385 x1 -straps up
405 x0 - no wraps
415 x 1-grinder, wraps on
405 x 1 wraps on
405 x 1 wraps on

It's been a long while since I have had the sausage suit and wraps on.  It takes a few reps to get things feeling proper.  The first couple were slow, but the last one was solid.


Back Extensions with black band x 15 x 3sets

s.s.

KB swings 53lbs x 20 x 3 sets

Biked home.

Outside cardio is definitely not as fun these days, as the deer fly's are unreal.  Although it does ensure that my pace is quick...On the plus side, with indoor cardio I have been KILLING IT on Jeopardy this week as it is "Kids Week."  No shame here.

.

Bench opener practice

40 mins cardio & dynamic warm up

Bench                  s.s           Face Pulls 50lbs x 15 x 3 sets
135 x8
175 x3
195 x1                
Shirt on
235 x1 board x 2 board
265 x1
265 x1
265 x1


Chins                 s.s             DB bench
x10                                     50lbs x10
x8                                       60lbs x8
x7                                       60lbs x 10
x7                                        60lbs x 8

Ab wheel after each set x15, x12, x15


Prowler action tonight

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Thursday and the Amos experience

Amos gym (Sante et forme)
Gym was closed Friday for Canada Day, so I just shortened things up and combined my weekend training.

531 Squats
135 x8
205 x3
235 x3
260 x5

I was going to do prescribed reps, but I had an audience so I did a couple extra.  And then I did some down sets...
205 x10, 135 x20


531 Bench
135 x5
155 x3
175 x3
195 x3
135 x 12

Once I got to my 3rd set, I was looking around for a hand out, but quickly sent Paul a text asking when he was done breakfast because everyone in the gym was either a gym-douche or an old person.  He confirmed this when he eventually arrived.

GM's (with a two gorilla hand out because there was a dude in the squat rack not squatting-Thanks to Karl and Paul for this)
95lbs x 10
115lbs x 10
135lbs x 10

s.s

DB rows
62.5lbs (haha) x 10/arm
x 3 sets


Hanging leg raises             s.s          SUPER Decline Sit ups
x10, x8, x8                                        25lbs behind head x 15 x 3 sets

Did 60 mins of cardio every day :)
Good weekend, and some good laughs.  Worked on my french and it sucks big time, but I still managed to make some French gorilla friends.  Congrats to Paul for a big win!

Old person doing the YMCA with a 3lb DB while balancing on some balloons = Not safe!

.....



Last Thursday training:
Walk to gym & dynamic warm up

DE Squats w suit and green bands
225lbs x 2 x 8 sets

DL's sumo stance
135 x 5
225 x3
315 x1
suit on
345 x1
365 x1
385 x1
395 x0
395 x1 -hitch

So, my DL suit needs to be taken in apparently.  I wasn't getting any help from it as the straps are too long.  Priority for this week.

Bench Shirt work

Dynamic warm up

Bench
135 x6
175 x3
195 x1

Shirt on
235 x 2 board, x 1 board
265 x1- drilled it
285 x1- good
295 x1-good, but slow lock out

So, I am hitting good numbers in my old shirt which is very fantastic.  Touches are easier than my newer shirt.  Look forward to seeing what I can do at the Open.

Chins x 6 between everything totalling 42

DB Bench                       s.s.                  Side Bends
45lbs x 10                                               70lbs x 10/side
60lbs x 10                                                70lbs x 10/side
60lbs x 10                                                   "     x 8/side

                                     Dips x 10/set


My hands were mangled this whole session.  I wanted to get a couple more sets of chins in, but my hands wouldn't go for it.

Quote of the day:   So my mom happened to stop in just as I was swimming into my bench shirt (she has never seen me compete or even seen a bench shirt for that matter), Paul and I are struggling to get me in and she is talking while we are doing this.  Right in the middle of a sentence she stops and says  "Sarah, that shirt doesn't fit you properly!"   Oh frig, I laughed.  Best thing I've heard in a while.  And it wasn't even my tight shirt...


VERY EXCITING NEWS!
I have a big month of exciting stuff going on this month.  I am featured in POWER magazine, make sure to find your local Chapters and pick it up sometime after July 5th.  Or you can visit their website:  http://www.thepowermagazine.com/ and get your very own subscription.  (You won't get this months issue though).

Also, I have a part in a great Ebook which has just been released:  The Complete Guide to Powerlifting for Women.
Check it out here:  http://powerliftingforwomen.com/women/sarah_leighton.html

Some very experienced and amazing female powerlifters are featured in this ebook and I am super proud to be a part of it.

Be sure to pass it on!

Sunday Squat & DL

Bike in, pvc rolling, dynamic warm up

531 Squats
135 x5
190 x5
220 x5
245 x5

Took quite a few steps back in my percentages for my squats.  Last set felt good, definitely could have hammered out more but stuck to prescribed reps.

DL's
135 x5
225 x3
315 x1
Suit on
345 x1
355 x1
365 x1
375 x1

Basically this last rep looked similar to my last unequipped attempt in TO.

So I thought I would try out my suit with conventional stance just for an experiment. 
I had to hike it waaay up because it was really hard to get down to the bar the first couple of sets.  Apparently I am a bisexual dead lifter, as I cannot figure out which way I want to pull!  Next week, the suit goes on again, I work the same numbers but with sumo stance and see where I end up.  I have a feeling that sumo in the suit will go better, but I might stick to conventional for unequipped.  It's a good thing to be well- rounded right?