Worlds write up

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What a better way to bring back the blog, then giving a full summary of our amazing trip to Puerto Rico for the IPF World Powerlifting Championships!  No guarantees that I will keep this going, but I figure it is a good way to fill everyone in without having to repeat it a million and one times.

First of all, there were major mess ups with the hotel bookings.  The venue was not at a hotel, so either way we had to drive about 10 mins to the venue or take the shuttle.  Thank God Ryan and Rhaea let us tag along in there rental car, what a life saver!  Our rooms were not booked at the chosen hotel in advance by the organizers, so they scrambled to get us into another hotel, which turned out to be pretty sketch.  I think it might have been nice about 10 years ago, but they hadn't done any updates to the rooms, and they weren't very clean.  My bed sheet had a big rip in it, and the screens didn't close tight. After seeing the big ass tarantula down by the pool, I slept in a full jogging suit with sheets pulled right up to my nose, and stayed that way.  All night.  Ask Paul.

Anyways, there were some issues with our accomodations, and breakfast was also a problem, but we made things work and enjoyed ourselves with what we had.  The weather was HOT.  We sweated constantly while locals were walking around in jeans and jackets.  There were local elections going on as well, which made for some entertainment, excitement and lots of loudness.  In combination with the roosters of course.

Now for the compeition....My weight was bang on, although I did notice an increase due to salt intake, which was really hard to battle, as we couldn't cook ourselves, and there weren't too many "healthy" options.

The morning of the comp was interesting.  I was told that I shouldn't be allowed to lift due to my equipment being "dirty" at equipment check.  My squat and DL suits had some baby powder and probably chalk on them, but I guess I was supposed to come with them washed.  She let it slide this time, but now I know for next time.

Warm ups went fast.  It was a pretty small room with lots of people, and it was quite friggin hot, so not alot of warm up stuff needed.  I was amazed at how easy my shoulders got under the bar when I started my squats!

The goal for Worlds this year was to get all of my lifts.  Joel convinced me to go super light on the opening squat to get a feel for what the judges were looking for.  This worked well as I drilled it with ease.  2nd was the same, and my last squat attempt made me work, but I defintely had more there.  This helped to save some gas for the deadlift.

Benching went well.  It was tough to get the shirt just right, as I was sweating my ass off, and the shirt just kind of stuck to me.  We found a great groove for 1st and 2nd lifts, but something went a little off on my 3rd and it flew out of control over my face.  This has happened before and I wish I knew what to do so it doesn't happen again!  It was kind of a piss off too because I have done that weight many times before, and things were going well.

We were very conservative with my DL attempts so that I could go for a competition PR on my last attempt.  Joel got me fired up and as soon as I started pulling I knew it was going to go.  I had pulled it in the gym before, but after the rush of the Worlds competition it was pretty awesome to finish on that note.

I will have to say that getting 3 whites on my first squat was a great feeling, but getting 3 whites on my first bench was such a relief it is hard to describe.  From then on I knew I was going to have a great compeition.  Smooth sailing.

So, by the end of the day I finished with a 515kg total, and a 507.98 wilks, which wasn't my best performance, but I lifted strong and confident which was what I was there to do.

All of the other Canadians lifted well.  I know Mary was happy with her lifts, and even though Rhaea had a big weight cut, she can still pull off a great day of lifting despite the circumstances.  Paul and I had a great time hanging out with the Stinn's, even despite losing my sunglasses after getting smacked in the head by a big ass wave.  RIP my favourite white sunglasses :(

The banquet was not open bar as it was last year, and it didn't even have a bar!  Joel got a bottle of wine from the restaurant Quebec style, and we hit up the dance floor with our version of salsa dancing with some Costa Ricans.  After the banquet fizzled, we found some Norway friends in the hotel casino, and ended up doing shots of vodka, and tequilla, and tried to get some of their lifting secrets, with no avail.  What a great bunch though!  Probably my favourite part of the whole experience, other than the lifting of course!  The whole experience of being surrounded by the best of the best is so amazing.  Everyone wants the same thing, and they all know what it takes to get there.  I will admit that I took many notes as to what the Russians ate and drank.  They keep to themselves so it is pretty tough.  I will been known as the Russian wannabe!

Very happy to announce that I got an invite to lift at the World Games in Columbia this coming July, which is a huge honour considering it is the highest level of powerlifting in the WORLD.  The best lifters from the World Championships all at one competition!!  Unfortunately we just can't afford to be away from the business for any more long trips this year, so hopefully in 4 years I will get this opportunity again.  And hopefully by then I will be even more experienced and stronger too!

Looking forward to getting back to lifting this week, and building some more strength for next year.

I squatted. And I feel great!!!

Business management included some lacrosse balling in my chest and shoulders, pvc rolling, super couch x 2min/side, Shoulder band circuit, calf self mashing & stretch.  Complete with a really short dynamic warm up.

Squat- 135 x5, 225 x4, 245 x4, 255 x4, 245 x4, 255 x4

Easing back into it.  I haven't had knee pain in 3 weeks, wondering how long it will take until it comes back with a vengeance....

2 ct pause DL- 135 x5, 225 x2,  255 x2, 245 x2, 255 x2

Back felt a little tight and somewhat weak on the deadlifts.

Pendlay row- 95 x6, 125 x6 x 3 sets


Holy frig it felt good to squat despite it feeling a little slowwwww.  Quick session with no extras as we are working hard to get our new location in Arnprior up and running. 

The new location is going to be AWESOME.  The first couple of weeks will be very transitional as those damn electricians are taking their sweet ass time so we are kind of waiting on them to get things into place.  Paul is competing this weekend in Warwick at a North American competition which I am very disappointed that I cannot attend, obviously due to the amount of SHIT that needs to get DONE.
Opening day is Monday.  Should prove to be an interesting weekend.

Such is life.

This week will mark 2 full weeks of no deadlifting or squatting.  Just as I suspected, my arse cheeks have been sore for the last two weeks.  Split squats really stink, but hopefully they help me out in the long run.  I miss squatting :(

I will not bore you with my sets and reps of lunges, chest supported rows and split squats.  Just be sure I am doing lots of them.  And did I mention pressing?

In other news, I had the opportunity to speak at the Athletics banquet at my old high school.  Yes, I was previously an Opeongo Wildcat.  How eery it was to walk down the halls of my old stompin' grounds, and to see 3 of my previous teachers - All of which probably never in a million years thought they would see me public speaking about competing at the World level!!  My gym teacher made me sit on the wall as punishment for goofing off too many times to count.  Ah, the good old days.

Anyways, other than a few slide show technicalities, and only saying "um or uh" about 47 times, it went a LOT better than I thought.  The students listened really well, and they were super impressed when I told them about the amazing feats of strength I saw at the Worlds last November.  I stressed the importance of strength  training for sports, and the sacrifices needed to be the best.   

Here is a picture from my slide show:

Hopefully I inspired even one of them.

TO Super show & a step back to make 2 steps forward

What a crazy weekend in Toronto with flooding and tragic public shootings.

In the meantime, and on a better note, UF was kicking ass at the Super show!

Paul came out on top at the Invitational Strongman competition.  It was a little hairy for a bit, as his competitors are getting better all the time.  Good thing he is too.

For us powerlifters, we all lifted really well and won best club.  I don't remember everyone's numbers, but I think we all are pretty happy with our results.  I do know that Shelby got a PR competition bench, and Dane got a PR in his squat.

I didn't get any footage of my lifts unfortunately, as Paul was busy getting ready to compete, (or should I say busy flirting with the Inside Fitness girls...), but was successful 8 out of 9 lifts only missing my last bench attempt of 220lbs.  Super long pause on the chest humbles me quite a bit.
Otherwise, I finished my squat with 320lbs with some room, benched 214lbs, and DL'ed 380lbs.  The squat is a PR, and the DL is also a PR, especially pulling conventional.
Pretty happy with my lifts, mainly wanted to be conservative and go 9 for 9, but fell a little short unfortunately.

I  have been advised to take some time from double leg squatting and heavy pulling for at least 4 weeks to get my pelvis back in line.  I am willing to take this time in hopes that bigger and better things will come.  I'm basically training with the emergency brake on, so hopefully once I focus on getting things straightened out my lifts will progress that much more.

Although, honestly not looking forward to many training days of split squats and lunges....I will be walking funny for sure.

Doin' it.

I cannot remember what my warm up and business management consisted of, but it is usually about 30 mins total.  Sometimes more depending on how grizzled I am.

May 8/12

Squat + avg bands
135 x3, 155 x3, 175 x3, 170 x3

2 ct pause bench
135 x5, 165 x3, 175 x3, 180 x3, 185 x3, 180 x3

Bench felt super fly today.  Looking forward to seeing the final product.


Deadlift + mini
135 x3, 225 x3, 245 x3, 265 x3, 275 x3, 270 x3

Pull downs 2 x10

May 7/12

Deadlift
135 x6 225 x3, 275 x3, added belt 305 x3, 295 x3, 305 x3

SSB Squat
135 x5, 185 x3, 215 x3, 205 x3

Front squat
95 x5, 135 x5, 155 x5, 165 x5, 175 x5, 165 x5

May 6/12

Dynamic warm up, mostly upper

250m row- 50.5
This was my first row in over a year!

2 way shoulders x 10/way
Chins x5
Pull down abs x10
x 3 rounds

Row 250m- 49.6

Seated rows x12
DB curls
x 3 rounds

Prowler sprints x 4

This is an effort to hit some neglected muscles and to get in some conditioning for two reasons. 
1. Ball hockey was a rude awakening as my lungs sucked the big one. 
    They burned  like fire.
2.  Since I have been training the 3 lifts only, I have noticed that I have lost my arm definition a little bit.  This helps me sell personal training so I need to stay on top of that now that it's tank top season.  On a side note, my legs have definitely grown from all of the squats though!  (didn't think they could get much bigger, but apparently the possibilities are endless)

I have never made curls part of my usual routine, and man oh man were my biceps sore the next day!

Training this week

May 4/12- Band shoulder stretching, lots of lacrosse balling, reverse ballerina x 2 mins/side, couch x 2 mins, smashed my front delts w barbell ouch.

Floor Press
135 x5, 175 x2, 180 x2, 170 x2, 175 x2, 180 x2

Pin Press
135 x4, 165 x2, 170 x2, 175 x2, 165 x2

JM press
85 x6, 95 x6, 105 x6, 95 x6, 100 x6


May 3/12- Frog w band x 2mins, couch x 2 mins, roll upper back and legs w pvc & lacrosse ball, stretch calves, bottom squat w band x 3mins + short dynamic warm up

Squat w belt
135 x5, 185 x3, 225 x3, 265 x3, 275 x3, 265 x3, 270 x3

2 ct pause DL
135 x4, 225 x3, 255 x2, 265 x2, 275 x2, 265 x2

Snatch grip SLDL
135 x6, 185 x6, 195 x6, 200 x6, 185 x6

Face pulls, Ab roller, rear delt fly's 3 x10

May 1/12- lacrosse ball chest and back, shoulder band circuit, couch x 2 mins, reverse ballerina x 2 mins/side + short dynamic warm up

Compeition pause bench
135x3, 155 x3, 175 x3, 180 x3, 175 x3, 180 x3

Bench + 90mm (red bands)
95 x3, 115 x3, 115 x3, 125 x3, 130 x3, 120 x3

Floor Press
135 x8, 145 x8, 135 x8...triceps not working anymore.

Chins 4 x6 reps, Ext. rotations 3 x10, DB rows 3 x10, Side bends 3 x10

April 30th training

Yeowww.  It seems everytime I make a post in my blog I am apologizing for not making posts....Well, I am going to try to keep a flow going for at least a week!

I have been working on lots of hip/adductor stretching and trying to get rid of my douchebag shoulders.  One of my fav Mwods is a couch stretch, super frog with plate, and squat opener stretch.  I am also digging the bottom squat, find it gets my knees all stretched out and prepped for some squattin.

Conventional Deadlift
135 x6
225 x3
275 x3
295 x3
305 x3
295 x3

Hopefully with some more work I can get this puppy back up to par.

SSB squat
135 x5
185 x4
205 x4
195 x4

GM's
95 x6
125 x6
135 x6
145 x6
130 x6

Weighted sit ups and pull downs to finish.

Until next time....
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CPU Nationals Recap

Bronze medal finish.  I would be really disappointed if I would have placed 3rd after anyone else but Taunia and Rhaea.  Two awesome lifters indeed.

It wasn't my best day, but it wasn't my worst either.  It will be hard to get any worse than Worlds that's for sure....

I was a little light the morning of, so I got to eat some breakfast before weighing in.  I had trouble monitoring my weight as being female, sometimes there is an unwelcome visitor which adds a few pounds of body weight over night.  I weighed 156lbs on Sunday, and 157.8lbs on Tuesday night so I had to make sure to keep myself there.
Weighed in at 156lbs even after breakfast so I had many cookies to eat before lifting, which obviously wasn't a problem.

Squat- Opened with 418lbs.  Felt slower than I wanted, but I got the "dip" down so there was no doubt on my depth.  Second attempt I went to 440lbs which was a little lighter than the plan called for, but it was how I felt at the time which is most important.
Third attempt was 463lbs, which was also less than what I had planned, but I squatted it with not much to spare so it was the right choice.  A P.R. no less.

Bench- Frigin' bench press.  My nemesis!  Got my opener of 264lbs on my 3rd attempt.  This is what put me in 3rd.  If I would have had the opportunity to bench what I had planned even on my second attempt, I would have placed better.

Deadlift-  The warm ups felt heavy, and with the experience at Worlds, I know that missing lifts slows momentum, and I decided to go very conservative on my attempts.
First attempt was 370lbs, 2nd attempt was 385lbs, and last attempt was 396lbs.  All successful with not much left in the tank on my last pull.

No footage unfortunately, the moustache was busy wrapping knees.

Bottom line, when you don't win it obviously sucks.  Having worthy opponents makes it a little easier to swallow, but knowing that I could have performed better is frustrating indeed.
I hope that I will still have the opportunity to compete at Worlds, because me and Worlds have some unfinished business.  And that's a fact.  It was great to see some great lifting battles at the comp, and also all the awesome people that make powerlifting what it is.

Just awesome :)

Rhaea and I after lifting.

She was overall best female lifter in both raw and eqiupped. 

Rhaea can also pull off getting her knees wrapped in a dress.

(Photo courtesy of the Polish Moustache)

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Training and a rant

Hi.
I will be honest, I have missed inputting my training lately.  I am training, just not documenting as well as I should.  Also, I have noticed a trend that I consume almost double the amount of gum and diet pop when getting close to competition time.  Fact.

Have gotten 3 sessions in my newer squat suit under my belt, and also 3 alterations....It is finally good to go for Nationals.  Worked up to an opener weight yesterday and it felt like it should.
It is one stiff-ass MF...Big squat coming up! 

2 board light touch
135 x4, 185 x4, 205 x4, 195 x4, 200 x4

Close grip 3 board
135 x7, 185 x7, 195 x7, 190 x7

Chins, Face pulls & pull downs.

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So, on another note, I need to vent on two subjects. 

1.  I got our water/sewer bill for our Renfrew location in the mail.  I assume that the reduction in water use is due to the water meters that were put in by the Town.
Picture below.

The bottom line:  Don't try to save money, because you will end up paying more in the end. 

P.S.  Don't live "green" it costs more!

2.  While shopping last weekend, we found that Kraft natural PB has gone from $4.59 per container, to $6.77 (!) per container.  WHAT THE HELL?!  That increase was in one week.  Please tell me how a product with 1 single ingredient (peanuts) can cost more than the counterpart brand that adds more oil, sugar and salt to the PB????  How does that work?  Usually more ingredients means more money.  Maybe there is more to the manufacturing of the PB than I know of....

Bottom line:  Don't try to eat healthy.... 

It's f***ing way more expensive!

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Training this week

Yep, I have been slacking.  Been trying to fight off a head cold, but I feel like a Katy Perry song throughout the day...Hot...cold...hot...cold.  No where near the severity of the Czech cold so I am happy about that!
Tuesday

Squats
135 x5
185 x3
225 x3
275 x1
Suit on 335 x2
Wraps on 385 x2
405 x2
395 x2

Squats went pretty well.  Working in a new suit (that I got last summer heehee......) and I still haven't gotten it adjusted quite right.  A little more tightness in the hips and it should be good to go.  My back was super grizzled from the noodle-back rack pulls I did on Sunday but still functional.

2 board (light touch)
135 x5
185 x4
205 x4
195 x4
200 x4 x 2 sets

Close grip 3 board
165 x7
185 x7
195 x7
190 x7

Chins, Face pulls and Pull downs

Sunday @ Heritage Fitness

Rack Pulls (which actually turned into Deadlifts off boxes because none of the racks set up low enough)
135 x5
225 x3
275 x2
315 x1
345 x1
355 x1
345 x1
345 x1

These were hard and I stink at them.  Big time noodle back.  Felt reallllly slow off the boxes.  You will never hear me brag about how much I can rack pull that's for sure.  But while I was doing these sets, a man went up to Paul and asked him if I was his daughter....This made my day!!
Also, if anyone has an opinion on whether there is a difference between rack pulls, and deadlifts off boxes, please share.  I think there is.  It might be a small difference, but there is one I'm sure of it.

Half board press
135 x5
185 x2
205 x1
215 x1
205 x1
210 x1

RDL's
135 x5
185 x5
225 x5
245 x5
It was at this set that a member from the gym informed me that Heritage Fitness does not allow chalk...Good thing I was almost done haha suckers!
255 x5
245 x5

These felt pretty good.  Apparently I was finishing with all back, so these might have also contributed to my grizzled state.

Finished with some random fun rowing machines, chest supported row, funny single arm cable jobber machine, etc.

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Holey Moley.

It has been a wee bit since I blogged last....my apologies if this has affected your life in any way.

A few things happened.  Down in Ohio I had the privilege of training at the Dogg house gym owned by Tim Maddy, which Gracie V referred me to.  We were lucky enough to have Phil Harrington help coach me on my lifts that day.  Then at Metro fitness it was the same usual B.S., lots of people not really doing too much.  Dexter Jackson was doing a photo shoot in a rack beside me which was kind of cool.  The Arnolds was fun.  Paul had some IT issues, which made for a really stank hotel room, but gave me an excuse to hang out in the lobby with Mikhail Koklyaev, but not talk to him because I am too shy...Basically I was going for some strength via osmosis.  Good thing I'm not single. 
I got to watch John MacDonalds deadlifts (only Canadian that I saw), and a bit of some other lifting, but not as much as I would have liked.  It ticks me off that they have the strongman and the heavier weight classes competing at the same time, and try to get back and forth between the two with thousands of people.  Not happening.

Training has been going well and I honestly don't feel like typing out all of the numbers and training that I have done since the start of March because I already had to on my RTS log....Just take my word for it.

I will give you a taste of yesterdays training:

Squat + average bands
135 x3, 155 x3, 165 x3, 175 x3, 180 x3, 175 x3

These went waaaayyy better than last time.  Like x100.

2 ct pause bench
135 x3, 165 x3, 175 x3, 180 x3 x 2 sets, 185 x3, 175 x3

Deadlift + mini
135 x3, 225 x3, 275 x3, 285 x3, 280 x3 x2 sets

Side bends, Tbar rows and some curls.
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Saturday gym meet & Tuesday Squat/DL's

Feb 28/12

Squat w suit, no wraps
135 x6
185 x3
225 x3
275 x1
Old suit on
315 x4 not quite deep enough
325 x4
335 x4
325 x4
325 x4

My old suit is hilarious.  Paul calls it my singlet...He actually said, "no wonder you used to squat like a smeagol."  Nice. 

2ct pause DL
135 x4
225 x4
245 x4
255 x4
245 x4
255 x4

These are brutal but much needed.  I can see how they will help my pull.

Snatch grip SLDL
135 x8
155 x8
185 x8
175 x8
180 x8

Weighted decline sit ups 3 x10, Chins 3 x5

Squat + DL + DL= Sarah getting out of the car like an old lady

Feb 25/12

Squat
135 x6
185 x3
225 x3
275 x2
Suit on
335 x2
385 x1 wraps on
405 x1
435 x1
445 x1
455 x1

By the last squat I could not think of anything else other than the painful state of my legs under my suit.  I am still too fat for my suit.  Ouchy.

Bench
135 x5
165 x3
195 x1
Old shirt on
245 x2 x 1.5 board
265 x1
275 x1

Deadlift
135 x5
225 x3
275 x1
Suit on
315 x1
365 x1
385 x1
400 x1- first 400lbs gym DL for me
390 x1

I was super duper grizzled from Thursday's training.  Squats went pretty well.  My last rep was the first suited squat that I have had to work for in a while.
Bench was somewhat sub-par.  Deadlifts felt awesome. 

Leaving for the Arnolds tomorrow morning.  Looking forward to training at the Dogg house powerlifting gym.  Much, much better option than the shitshow otherwise known as Metrofitness.
Also looking forward to seeing BOTH of my coaches perform this weekend.  Both of them are going to TEAR IT UP!!!

:)

Thursday Training

Rolling, bizness management, and quick dynamic warm up

Bench + 90mm
135 x5
185 x3
215 x3
220 x3
220 x3
225 x3
220 x3
220 x3

GM's
95 x5
115 x5
135 x5
145 x5
155 x5
145 x5

Push Press
65 x6
95 x6
115 x6
125 x6
135 x4
115 x6

These were tough as I have never really done much overhead pressing, let alone push pressing.  Here is a video of my 4th set.  I can improve my technique a lot for sure.




Tonight is a geared meet of the 3 lifts.  Feeling pretty tight in the low back after some acupuncture yesterday and a long awaited adjustment.  Oh, and the GM's might have contributed slightly....Ready to smash it though!

I'm slacking big time on the posts.

Training is going pretty well considering that life itself is very stressful these days.  Powering through.


Feb 21/12

squat + average bands
135 x3 x4 sets
155 x3
150 x 3

These sucked today.  I took 135 for a few sets to see if maybe they would get better.  They didn't.

2ct pause bench
135 x3
155 x3
175 x3
180 x3
185 x3
180 x3

DL + mini
135 x3
225 x3
275 x3
285 x3
280 x3

Pull Downs & Hanging leg raises 2 x10

Feb 19/12

DL + mini
135 x4
225 x4
255 x4
265 x4
275 x4
285 x4
275 x4

1.5 board press
135 x4
175 x4
185 x4
205 x4
215 x4
205 x4
210 x4

Pendlay row
95 x7
115 x7
135 x7 x 2 sets

Feb 17/12

Bench
135 x5
175 x2
195 x1
Shirt on
225 x2 one board
245 x2- really tough touch
255 x2
260 x2
250 x2
250 x2

Squat + average bands
135 x4
155 x4
165 x4
155 x4
165 x4

Incline pinky's on rings
95 x7
115 x7
125 x7
115 x7
120 x7

Thursday training kicked my ass.

Business management, rolling and short dynamic warm up

Deadlifts
135 x5
225 x3
275 x2
Suit on
315 x2
345 x2
360 x2
345 x2 x 2 sets
350 x2
355 x2

Bench + 90mm
135 x5
185 x3
205 x2
220 x2
225 x2

DB lunges
70 x5/leg
85 x 5/leg
80 x 5/leg x 2 sets

Decline sit ups wieght behind head 25lbs x 10 x 2 sets
Face Pulls 50lbs x 12 x 3 sets
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I felt completely gased at the end of this session.  Walking on the treadmill for 40 mins proved to be a challenge.

Happy with the deadlifts...I am getting STRONGHER!!

Also, looking forward to seeing some of our lifters kick some ass at the Montreal Earthquake competition tomorrow!  Yay UF!

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Valentine's Day Squats

Daily Mwod(shoulders) destroyed my elbows big time.  Other usual business management to prepare for squats, rolling and short dynamic warm up

Squats
135 x5
225 x3
275 x2
Suit on (ouch)
335 x2 high squats
385 x2 wraps on
405 x2
385 x2
395 x2

Well, my suit was a tad tight.  Certainly couldn't wait to get it off, but then quickly remembered that getting it off when you are fat is the absolute shittiest part of the whole process.  Otherwise the squats went well.  Not completely satisfied, but being the first time back in the suit I am ok with it.  Next session will be better.

2 ct pause bench
135 x4
155 x4
175 x4
180 x4
180 x4
175 x4

Bench felt really strong and sexy.  I likey.

Elbows out extensions
25 x7
30 x7
45 x7 x 3 sets

Side bends 2 x10/side, Tbar rows 2 x 10

Weekend training

Sunday aft

Daily Mwod (calfs & heel chords), more business management, rolling and short dynamic warm up

Deadlift + mini
135 x5
225 x2
265 x1
275 x1
285 x1
295 x1
285 x1
295 x1

Half board press
135 x5
175 x5
195 x1
205 x1
210 x1
205 x1

RDL's
135 x5
185 x5
225 x5
235 x5
245 x5
235 x5

Seated Rows 2 x12

Friday night

Business managment, rolling and dynamic warm up.

Bench w comp pause
135 x4
165 x2
175 x2
185 x2
195 x2
185x2
185 x2

Pin Squat
135 x4
185 x1
225 x1 x 4 sets
235 x1
225 x1

These were completely nasty.  When I would complete a rep, Paul actually said "that was discusting."  They felt super nasty, but I could feel my back getting stronger.  Win!

Incline press
95 x5
125 x5
135 x5
125 x5
135 x5

Thursday Training

Business management, rolling and dynamic warm up

Deadlift
135x5
225 x5
275 x2
295 x2
315 x2
305 x2
315 x2

Deadlifts didn't feel too shit hot yesterday.  That damn spot in my upper back is being persistant.  Out damn spot!!  It doesn't stop me, but it definitely slows me down.

Bench + 90mm
135 x5
185 x2
205 x2
215 x2
220 x2
210 x2
215 x2

DB Lunges
70lbs x4/leg
85 x4/leg
75 x4/leg
85 x 4/leg

Decline weighted sit ups 25lbs behind head 2 x10
Pull downs 2 x 12

Tuesday Training

Business management, rolling, and dynamic warm up

Squats
135x5
225 x4
275 x4
285 x4
290 x4
275 x4

2 board
135 x6
175 x2
195 x1
215 x1
225 x1
230 x1
235 x1
225 x1

Close grip 3 board
135 x5
185 x5
195 x5
200 x5
205x5 x 2 sets

Face pulls & DB rows 3 x 10

I have to bring an old vid back.  I thought about this the other day.  This is a inside view of strongman training at its best....And they make fun of powerlifters, ha!



Ridiculous.

Catching up on some posts...

It's been a while since I posted last...Not really anything exciting to report.  Just training as per usual, and backing out of the garage with the back door of the car open.  NBD.


Feb 5/12
Rolling, business managment, dynamic warm up

Deadlift
135 x4
225 x4
275 x4
295 x4
285 x4
285 x4

SSB squat
135 x3
185 x3
205 x3
215 x3
205 x3
215 x3

DB Lunges
70lbs x 4/leg
80lbs x4/leg
85lbs x4/leg
75lbs x 4/leg

Feb 3/12

Rolling, band shoulder stretching, business management

Floor Press
135 x5
155 x2
175 x2
180 x2
180 x2
185 x2
175 x2

Pin press at chest level
135 x5
165 x2
175 x2 x 2 sets

Inlcine (pinky on rings)
95 x6
125 x6
115 x6
120 x6

Tbar rows 3 x10, Seated rows 3 x 10

Feb 2/12

Squat
135 x6
225 x4
255 x4
275 x4
285 x4
275 x4

2 ct pause DL
135 x4
225 x2
265 x2
275 x2 x 3 sets

RDL's
135 x6
185 x6
205 x6
225 x6 x 3 sets

Ab roller 2 x 10, Ext rotations 3 x 10

Bench, bench, and more bench.

Business management, rolling, dynamic warm up.  Ring muscle up practice.

Bench w pause
135 x4
165 x4
175 x4
165 x4
170 x4

Bench w pinky's on ring           s.s   pull aparts x 20
135 x4
165 x4
175 x4
165 x4
170 x4 x 2 sets

Close grip 3 board
175 x6
185 x6
205 x5
195 x5

DB rows 3 x 10, Face pulls 3 x 15

My shoulders are grindy.
.

Friday and Sunday training

Jan 29th

Sumo DL
135 x6
225x6
275 x6
285 x6- belt on
300 x6
295 x6

2 ct pause squat
135 x4
185 x4
205 x4
215 x4
210 x4 x 2 sets

SSB squat
135 x6
185 x6
180 x6

WOW.  My legs and back were toast before even starting the SSB squats.  Didn't take much to get them over with.

Jan 27th

Floor press
135 x4
155 x4
175 x4
170 x4
170 x4

Pin press
135 x4
155 x4
165 x4
160 x4

JM press
55 x8
65 x8
95 x8
65 x8

Elbow blasters right there.

Tbar rows 3 x10, Face pulls 3 x10

.

Thursday training. Legs be grizzled.

Business managment, rolling & dynamic warm up

Here is a great way to loosen off the tight old hips...but be warned, it feels horribly sketchy: 



Find your happy place....

Squats
135 x6
225 x6
255 x6
265 x6
275 x6 x 2 sets
265 x6

Sumo Deadlifts + mini's
125 x4
225 x4
245 x4
255 x4
250 x4

Zercher rack pulls
95 x8
115 x8
110 x8 x 2 sets

These will put hair on your chest.  Seriously.
My legs are grizzled in spots I have never felt before.  Almost more nasty than GM's on the low back.

Hanging leg raises 3 x 10


I'm walking funny today. 

.

Bench Jan 24/12

Business managment, dynamic warm up, rolling

Raw bench w pause
135 x6
155 x6
165 x6
170 x6
165 x6

Bench pinky's on rings
135 x5
155 x5
165 x5
160 x5 x 2 sets
165 x5

Elbows out extensions
15 x8
25 x8
30 x8
45 x8 x 2 sets

Face pulls 3 x 20, Pull downs 3 x 12-15, Ext rotations 2 x15

Back in action!

.

Provincials Recap

The Provincials were held in Ottawa last weekend, and as always ran really smoothly.  It was an early morning with not much sleep, but I was there to kick some ass nevertheless.
Warming up I felt good.  No knee pain, and my body was not hurting everywhere for the first time in 8 weeks...
Squats went AMAZING.  All of my attempts felt easy as pie...mmmm, pie.  Can't wait to see what I squat in April.
Bench, I still have to learn how to use my shirt effectively.  There is a lot more there, I just have to learn how to put it together.  My last attempt was my best touch, but it flew off my chest and over my face.  Thank god for good spotters.  Otherwise I didn't even get to strain to see if I could have lifted it.  Next time.
Deadlifts went better than I anticipated.  I had trouble with 395 in the gym two weeks ago, but my back was fried from GM's the day before, so I guess a little rest and adrenaline helps.
My best total to date at 517.5 kgs, 1140lbs, as well as a record wilks for me at 511.8.

I won best overall female lifter, but my real goal was to get best overall of men and women that day, I think I just missed by about 6 points.  Next time.

Here is some of the footage of my lifts.  I had Ellynne, a client of ours tape most of it, but she had to leave after bench, which left Paul's mom to finish.  She missed 2 out of the 3 lifts she was supposed to tape...haha. 
Anyways, I had a good fan base.  Thanks to everyone that came out to help shout at me!

Looking forward to Nationals :)



.

Training this week-Warning underwear pics.

Provincials are on Saturday.  I love not having to cut weight.  Since the new weight classes arrived, I have grown to the top of my weight class.  This means I can just walk into the meet and smash weights.  To think that just over a year ago, I competed at 148lbs is crazy...I walked around a either a little above or below 150lbs, cut weight and weighed in at 146lbs.  I now walk around at about 160lbs, and I am not carrying much more body fat than I was over a year ago...That means that I put on 10lbs in just over a year.  Many guys only dream of that.  And just to make it clear, I don't have testicles!  
I am at the top of my weight class, but at the same time maximizing the usage of my muscle to body weight ratio, which is pretty damn cool.  I have been working with nutritionist Shelby Starnes for about 4 years, which was also around the time I started training for powerlifting, and I can't say enough good things about what he has done with me. 
I have the metabolism of a corpse, so I don't get to eat much. This sucks the big one, but overall it is well worth the effort.  With all of the agony of watching people eat tastey shit all around me on a regular basis, it just helps me to think about my goals, and what I have to do to keep myself on the right track.  Keeping in mind also that my goals are powerlifting oriented, so not losing strength was my number one priority. 
Looking good in a bikini for Power Mag was a very close second!

Just to give you a taste of what Shelby has done, check out my before and after pics. 

    Sept 26/08- 155lbs                             Sept 26/09- 150lbs

 Dec 24/10- 146lbs (148lb class)        Aug 13/11- 161lbs (158lb class)

      

So there you have it.  Lesson learned here folks.  Stay on top of your nutrition, and not only does it allow to drill big weights, but you can look hot in a sports bra too.  And just to raise a point...Ladies, do I look too manly and muscular?  That's what I thought.

Ok, on to training.  Yesterday was my last heavy training before Saturday.  I will still be staying supple, doing some technique work, and of course cardio.

Tuesday, Jan 17th

Squat

135 x5, 225 x3 x2 sets, 275 x1

Old, old Metal suit on

315 x3

wraps on 335 x3 x 3 sets

Bench

135 x5, 165 x3
Old shirt on
225 x3 off 1 board
225 x3 off 1/2 board x 2 sets

Deadlift
135 x5, 225 x3
Suit on
285 x3 x 3 sets

Sunday, Jan 15th

Conventional Deadlift
135 x8
225 x3
275 x3
315 x3
325 x3
315 x3 x 2 sets

Half board press
135 x5
165 x3
195 x3
200 x3
190 x3 x 2 sets

SSB GM's
95 x6
135 x6
155 x6

Friday, Jan 13th

Bench
135x5, 175 x3, 185 x2
Shirt on
225 x3 off 2 board
250 x3
250 x3

Squat w average bands
135 x3
175 x3 x 2sets
185 x3
190 x3
175 x3

3 board press
155 x6
185 x6
195 x6 x 2 sets
185 x6

Face Pulls and Pull downs x 3 sets


Looking forward to drilling some big time P.R.'s on Saturday...And I can't forget about the reward of cookies of course!  It's been 4 weeks since I had a carb. 
I'm just about due.

:)

Thursday training

Business management & dynamic warm up

Deadlifts
135 x5
225 x3
275 x1
Suit on
315 x3
345 x3
350 x3
335 x3 x 2 sets

Deadlifts felt pretty damn good.  Focusing on the starting position makes for such a better pull.  Made a few mental ques to help with that.  My suit is too loose, so after Provincials I am going to work on getting it taken in a bit.

Bench w pause
135 x5
175 x3
180 x3
185 x3
175 x3
180 x3

GM's
95 x5
135 x5
145 x5
155x5
145 x5

Chins 4 sets of 5
Phew, chins were rough on the ole elbows.  Haven't done them in a while, and surprisingly I missed them so I thought I would throw them in.

PM: 60 mins cardio
Ab roller 2 x10, Landmines 2 x 10/side, Ext. Rotations 3 x15/ side, Shoulder band traction x 1 min per side.

Also, check this out.  Helps for getting shoulders into position for benching and deadlifting.

Chuggin' along.

Tuesday morning training
Frog stretch, couch stretch, calf stretch, shoulder capsule stretch, rolling and dynamic warm up

Squat
135 x5
225 x3
275 x1
suit on
335 x3 straps down not to depth
wraps on
385 x3
400 x3
385 x3

Squats felt good.  Two reps is cool, but 3 reps is just plain tough.  I found myself losing my upper back tightness on the 3rd reps.  I have also found that I am getting super efficient in getting my squat suit on and off with all of the practice lately...But it still hurts like hell pulling it off of my inner leg fat, and I don't think that will ever be fun.  Not pleasant at all.
Paul is getting the Polish knee wrapping down pretty good.  I will miss my convicts, but the new Inzer wraps from Rhaea are filling in quite well.

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

Incline barbell press
95 x6
125 x6
130 x6
120 x6

Incline BB press is new to me.  I have only ever used dumbbells.  Not having that given place to bring the bar to messes me up, so my reps were all over the place.  Something to work on.

I guess you might be wondering how my full gym meet went on Friday?
It's a surprise! 
I will say that it went really well and I put up my biggest total yet....but you will have to come out and watch me at the Provincials in a week and a half to see it all come together!

:)

.

Thursday training. And am I grizzled.

Bench w competition pause
135 x5
175 x3
195 x3
200 x2
190 x3
190 x3

Good mornings w straight bar
95 x6
135 x5
155 x5
175 x5
170 x5

3 board press
185 x6 x 3 sets
195 x6
200 x6
195 x3

DB rows 65 x10/arm x 3 sets
Pull down abs 80lbs x 10 x 2 sets

External rotations 3 x10 & Face pulls 3 x10

After the good mornings I felt like I had been hit by a truck.  My first set of board presses after them felt horrible.  It got a little better, but I think after maxing out on my first pressing my arms were toast.  Have I ever mentioned that I hate good mornings. 
THEY SUCK!!

Feeling completely grizzled today which should make for an interesting 3 lift workout in gear tonight.  Bring it on.

.

Tuesday Training

Frog stretch, couch stretch, calf stretch, shoulder capsule stretch & dynamic warm up.

Squat
135 x6
185 x3
225 x3
255 x3
250 x3 x 3 sets

Squats just weren't feeling shit hot today.  Strength was there, but felt me some super tight hips, and the knee's were a-crackeling like old lady knees.  Going to work on managing some big time business today.

Bench + 90mm
135 x5
195 x3
210 x3
215 x3
210 x3
215 x3 x 2 sets

I find with board pressing, it is all about finding the right groove.  Sets get better as I go.

Reverse band sumo DL's
225 x5
315 x3
365 x2
385 x2
375 x2 x 3 sets

DL's felt good.  The bands take away that shitty slow from the floor sumo shit.
I said shit twice in one sentence.

Visit to the chiro made a world of difference.  Felt like we fixed some stuff for sure. 
Ready to go at it for tomorrow.

Here is a cool picture taken at Worlds by Ryan Stinn.  Taking out my first attempt of the comp.

Those spotter guys worked their asses off all week.  They were awesome too.  Shouting slogans at me in Czech, but slogans none the less.

Ringing in the New Year

Reverse band sumo deadlifts
225 x4
315 x4
365 x4
385 x4
370 x4
380 x4

Pin press (chest level)
135 x4
165 x4
170 x4
175 x4
165 x4

Snatch grip SLDL
135 x7
185 x7
205 x7
195 x7

Ab roller
x10
10lbs x10 x 2 sets

The reverse band deadlifts were interesting.  I had to really focus on keeping tight on the set up because with it being easy to get off the floor, I found myself being lazy.
The pin presses were new as well.  Not sure what I think about them yet.
3 weeks to go until Provincials. 
Oh boy, can't wait to drill some weights.