Sunday, no marathon sess!

Walked to the gym, it was really friggin' cold.

Basically just wanted to keep moving, get a sweat going and do some stretching and foam rolling.

Back Squats  135 x3 x 5 sets       s.s    Body Rows x 15 x 5 sets

Bench 135 x3 x 5 sets                 s.s     Box Jumps x 3 x 3 sets

Circuit:     95lbs x 3 sets of Front Squats x 8, Push Press x 8, Cleans x 8 

30 mins on tread

...

 

SO READY TO SMASH SOME WEIGHTS!!!  Counting down....



Let it be Wednesday already!!!

Friday, Mar 25th

Split up my cardio into 30 min sessions throughout the day

Dynamic warm up

DE Bench no bands                        s.s                 Pull Aparts x 15/set
115lbs x 3, this was too light..
135 x 3 x 9 sets, narrow, med, wide grips

Seated Rows                                    s.s                   Side Bends
100lbs x 15                                                              65lbs x 15/side x 3 sets
        " x 15
        " x 12

                                      Blast Strap Push ups x 15 x 3 sets


YTWL's                                    s.s                     DB Curls 25lbs x 10/arm


                             Side Raises 15lbs x 10
                                                10lbs x 10 x 2 sets  


      

Squat Deload

40 mins on tread, dynamic warm up with many interruptions

Deload Squat                       s.s.                      Decline Sit ups x20 x 4 sets
135 x5
155 x5
175 x5
185 x5

Leg Press                         s.s                            Back Extensions
3 plates/side x 15 x 3 sets                                 25lbs x 15 x 3 sets

B.W. Split Squats x 15/leg each set      

....     

                    

Deload.  Getting 'er done.  

Here is an awesome song for your listening enjoyment....Love this track.

Tuesday Training with UF Member in the Prior!

20 mins on Tread, Dynamic warm up

5/3/1 Bench Deload (boring)     S.S.  Face Pulls   60lbs x 20 x 4 sets
135 x 5 x 5 sets

Deload DL's                          S.S.  Dips 3 sets of 12
225 x 5 x 5 sets

Chins                             S.S.            Lateral Raises   10lb plate x 15 x 3 sets
x10
x 8
x 8

                     Rope Push downs 60lbs x 15 x 3 sets


Instead of doing my usual boring treadmill cardio, I have decided to hit up BC tonight.  Look out ladies!

Squat and Bench Openers Practice

30 min walk to the gym, dynamic warm up

Squat
135 x6
185 x5
225 x3
275 x1

Suit on
315 x2
365 x1
390 x1 wraps on
390 x1 "
390 x1"

The last rep was both my deepest and fastest rep of all three singles.  I feel a big squat coming on!

Bench
135 x5
165 x3
185 x1
New shirt
245 x1 to a 2 board
285 x1 -had to work a little
280 x1 -bit of a low touch
Old shirt
255 x1-long wait in the bottom, wouldn't settle
260 x1- BLASTED it
260 x1- BLASTED it again

So, basically I have decided that a 285 opener in my new shirt is too much work for an opening lift.  Plan is to open with the old shirt, smash it, then possibly go to the new shirt for a third attempt.  I don't want to add anymore variables to this lift as it is already so damn stressful.

Finished with a 30 min walk home, which was much colder than my walk in!

Friday night sess

30 mins of tread and dynamic warm up

DE Bench with red bands
120lbs x 9 sets of 3 reps
Wide, narrow and medium grips

DB Incline                    s.s                 DB Rows
50lbs x 10                                          70lbs x 10/arm
55lbs x 10                                           70lbs x 12/arm
60lbs x 8                                             70lbs x 12/arm

                     DB Power cleans
                    15lbs x 10
                     15lbs x 15
                     15lbs x 10

DB Extensions drop set  30lbs x 10, 20lbs x 10, 10lbs x 10

Finished with 30 mins on tread.

This sess started out pretty blah.  After working all day sometimes it is hard to get into the right frame of mind to smash some weights, and at the end of a long week no less.  Also, this is not a very exciting training day, it's very low key. 
So, after the first set of blahness, I decided to take the Ipod off of the stereo, plug my head phones in and really give it.  Times like this I always think of a certain quote....

....."Somewhere in the world someone is training when you are not. When you race him, he will win."  ....

And really, when you are training like a pansy, someone out there is training harder, right?
...

Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price. ~ Vince Lombardi

90 mins of cardio today, Squat and Bench opener practice tomorrow.

...

Almost time for a new lucky squattin' shirt...

St. Patty's Day...Great day for squattin'!

20 mins on tread & dynamic warm up with some extra attention to hip stretching

5/3/1 Squats
135 x 8
225 x 3
245 x 5
280 x 3
310 x 2 PR

Well, it was supposed to be prescribed reps, but 1 felt good and basically I got greedy.  Had to work a little for #2, but it was worth getting in trouble for!

Rack Pulls
315 x 5
365 x 5
405 x 3
405 x 3

All accessories were done with an added 7.5lbs in a weight vest...

Box Jumps (31.5")              s.s                GHR's
x3 x 3 sets                                               x15
                                                               x12
                                                               x15

                         GHR Sit ups
                         red band x 20
                         x15 + 5 no band x 2 sets

Front Squats 135lbs x 18 reps right into Leg Press 4 plates/side x 20 reps

I wanted 20 reps on the Front Squats, but I started to lose bar positioning, oh and my legs started to not work.

Finished with 30mins on tread and 10 mins on stair climber.

...

Tuesday Bench and DL

20 mins on tread & dynamic warm up

5/3/1 Bench                              s.s   YTWL's 10/way x 3 sets
135 x 6
160 x 5
180 x 3
205 x 4

I think this is a PR with this weight.  I was thinking of 3-5 going in, so I am pretty happy with this.

5/3/1 DL's
225 x 5
275 x 5
310 x 3
350 x 2

Getting close to the Nats, so I decided to double, or possibly triple my final working set.  Basically I told myself that so I didn't go too crazy and rip my back apart...not going to get too much stronger in two weeks, so shut it down at 2 reps.

Weighted Chins w 10lbs in vest               s.s                   Seated Rows
x5                                                                                  100lbs x 12 x 3 sets
x5
x5
x5 + 3 BW
                                        Ab Roller x 20 x 3 sets

Finisher:  Rising push ups using smith machine: 
                                     Floor x 20, #1 x10, #2 x10, #3 x10, Floor x 10

Finished my 40 mins on tread...with realllly shakey arms.  At this time got to see some chick get a makeover to look like Lady Gaga, which was CRAZY impressive. 
Got my suit over to the seamstress to get it all fixed up and ready for its last Sunday session action before the big show!
                        

Sunday Squat & Bench

30 mins on tread & dynamic warm up

Squat
135 x8
185 x5
225 x3
275 x3

Competition Titan suit on...(really effing tough to get on)
315 x 2 -not to depth, getting the suit to settle and also blew open left side...
345 x 2
385 x1 wraps on
405 x1 wraps on
425 x1 wraps on - PR

This squat was great to smash because it was the last squat attempt that I missed at Provincials.  Uf Member said depth was good, and no reason it shouldn't be really.
Good to know that I can do this with a blown open suit.  Now to get that fixed up...

Bench                   s.s.               Face Pulls
135 x6
185 x3
205 x1

New Competition Shirt on
235 x 2 x 2 board
265 x1
275 x1
285 x1

The singles were a long decent down to the chest, and I had to be very patient waiting for a touch, but I am getting much better at this.  Looks like the new shirt may see some action in PEI!

Still working on getting my weight down a little....Shelby has now taken my weekly cheat meal away, and given me 30 more mins of cardio on my non training days.

Played hockey for my last cardio session.  Love being able to fit that in to the schedule.
Lots of cardio to look forward to today, better start now...

...

Friday night sess

20 mins on tread, dynamic warm up

DE Bench with red bands
115lbs x 9 sets of 3, reg, wide and narrow grip

DB Military                             DB Rows
55lbs x 4                                 70lbs x 12/arm
55lbs x 5                                  "       x 10/arm
55lbs x 5,                                  "      x 12/arm
40lbs x 6

Close Grip Pull Downs
80lbs x 15
"
90lbs x 15

Band Push downs (two red bands) x 20 x 2 sets, last set double bands x 10, +10 with single band
Band Curls (purple) x 25 x 3 sets

                                                             ...
                   Curls at the "old" Defranco's location circa 2009.  No big deal.



Finished with 40 mins on tread. 

Cardio tomorrow, and working up to Squat and Bench 1RM on Sunday, hopefully with a couple of long lost training partners....

Squat day!

30 mins tread & dynamic warm up

5/3/1/ Squat
135 x 8
185 x 5
230 x 3
260 x 3
295 x 3

I had a bigger number in my head for my last set, but 3 was a challenge today.

Rack Pulls
225 x5
315 x5
345 x5
365 x5
405 x4 (fell backwards on #5, didn't lock it out)

Barbell Lunges                                            Floor Weighted Sit ups
95lbs x 9/leg                                               25lbs behind head x 15
115lbs x 9/leg                                              "
125lbs x 9/leg                                              "                          + 10 BW

                                      GHR's
                                       x15
                                       x15
                                       x15

I hadn't done lunges with a BB in a while, but I decided to because my hands were in permanent claw mode after rack pulls.  Also, it has been a really long time since I have done GHR's, and they went pretty well!

Finished with 50 Blue band GM's and 30 mins on the climber.

                                     Yes folks, that is over 1000lbs.  Beast!

....



Back at Ultimate Fitness!

30 mins on tread

5/3/1 Bench            s.s.          Face Pulls 60lbs x 20/set
135 x6
150 x3
170 x3
195 x6

DL's
135 x5
225 x5
315 x2

Suit on
345 x1
365 x1
385 x1
405 x miss at lock out.  Booooo.

This frustrates me big time.  I held it there what felt like forever, just couldn't lock it out.  Fast off the floor, but couldn't finish.  Again.

Chins             s.s.                Dips                s.s              Standing Pull Down Abs
x10                                 25lbs x 12                               80lbs x 10
x7                                       "                                         70lbs x 12
x7                                       "                                           "
x7                               25lbs x10 + 5 BW                         "   x15   
x7
x4
x5
x6
-52 reps

Finished with 30 mins on tread and extremely pissed that I missed my last DL rep.                                                                
Also want to send out props to Paul and his placing 8th at the Arnold Amateur Strongman this year.  There were 62 strong competitors from all over the world there this year, and some of them looked more like mutants than men...Looking forward to next year!   
...
             

Arnold Weekend Training #2

Saturday, Mar 5th, Metro Fitness, Columbus OH

5/3/1 Bench
140 x5
160 x5
180 x5 (pres)
Just getting my numbers in before shirted bench.

Shirt on
235 x2 off of random board (?)
265 x1
265x1
265 x1- best rep.  Long touch, fast and smooth.

DB Rows                 s.s.     Chest supported Row
70lbs x 12/arm                     1 plate x 15
70lbs x 10/arm                     1 1/4 plate x 12
"                                          "

Hurried this session up so I could catch some Pro Strongman, and cheer on the Canadian guys in their Power lifting comp that afternoon. 
After the lifting I went and checked out the Power Magazine booth, met Mark and Andee Bell, really awesome people, and tested out a slingshot!  Very cool experience.
Missed cardio today...first time in a long time!  But it was worth it.  Pretty amazing to be surrounded by so many prominant strength athletes.  So motivating.

Arnold weekend Training

Friday, March 3rd- Metro Fitness, Columbus, OH

First of all, this gym was pretty cool...But what wasn't cool was the amount of people in there standing around with video cameras taking up space, just waiting to catch a glimpse of a famous body builder.  Unreal how packed this gym was.  More beefcakes per square foot than I have ever seen.
Anyways, I got my shit done, and this is how it went...

20 mins on tread & dynamic warm up

5/3/1 Squats       s.s.   Pull Aparts x 20/set
135 x 8
215 x5
245 x5
280 x5 (pres)
225 x10

DL's for reps
225 x5
255 x 10
265 x 10
275 x 10

Side Bends           s.s           Hanging Leg Raises
70lbs x 10/side                     x12
75lbs x 10/side                     x12
75lbs x 10/side                     x10

Decline Sit ups x 20 x 2 sets

Finished with 40 mins on tread

Last training session before the Arnold weekend..DL's.

Treadmill x 30 mins, dynamic warm up
Decided to put off benching until the weekend, show them how to do it right down in Columbus...haha.

5/3/1 Dead lifts
135lbs x 8
225lbs x 4
260lbs x 3
295lbs x 3
330lbs x 6 last rep a little ugly

Chins (50 reps)     s.s    Face pulls 60lbs x 20, some shoulder traction, EQI push ups
x10
x10
x8
x8
x7
x7

Wanted to get my shoulder to a happy place so focused on some stretching and mobility stuff between chin up sets.

Decline Sit ups                      s.s                      Ab roller
25lbs behind head x 20                                       x15
25lbs x 15 " + 10 n.w.                                        x20
25lbs x 15  " + 5 on chest + 5 n.w.                     x20

Finished with 30 mins on the climber.
Looking forward to seeing some awesome lifting at the Arnolds, and also seeing my husband and his cronies smash some Strongman events!