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
.

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!

.

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.
.