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

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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. 

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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!

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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 :)



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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!

:)

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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.