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.