Bike in, pvc rolling, dynamic warm up
531 Squats
135 x5
190 x5
220 x5
245 x5
Took quite a few steps back in my percentages for my squats. Last set felt good, definitely could have hammered out more but stuck to prescribed reps.
DL's
135 x5
225 x3
315 x1
Suit on
345 x1
355 x1
365 x1
375 x1
Basically this last rep looked similar to my last unequipped attempt in TO.
So I thought I would try out my suit with conventional stance just for an experiment.
I had to hike it waaay up because it was really hard to get down to the bar the first couple of sets. Apparently I am a bisexual dead lifter, as I cannot figure out which way I want to pull! Next week, the suit goes on again, I work the same numbers but with sumo stance and see where I end up. I have a feeling that sumo in the suit will go better, but I might stick to conventional for unequipped. It's a good thing to be well- rounded right?
Monday, June 27, 2011
Saturday, June 25, 2011
Friday night starring me, myself and I.
Cardio x 30 mins
531 Bench s.s Face pulls 60lbs x 20 x 4 sets
125 x5
145 x5
165 x5
185 x6
Went for 7 on my last set, but couldn't finish it. This is comparable to where I was before I quit 531-ing. Thanks to Colin for coming in to hook a girl up with some lift outs.
DB military s.s DB rows
40lbs x 10 65lbs x 10/arm
45lbs x 8 x 2 sets 65lbs x 12/arm x 2 sets
YTWL's between each set
Finished with 30 mins of cardio.
.
531 Bench s.s Face pulls 60lbs x 20 x 4 sets
125 x5
145 x5
165 x5
185 x6
Went for 7 on my last set, but couldn't finish it. This is comparable to where I was before I quit 531-ing. Thanks to Colin for coming in to hook a girl up with some lift outs.
DB military s.s DB rows
40lbs x 10 65lbs x 10/arm
45lbs x 8 x 2 sets 65lbs x 12/arm x 2 sets
YTWL's between each set
Finished with 30 mins of cardio.
.
Thursday, June 23, 2011
Thursday is squat day
Biked into work, it was a little damp. I'm doing my part :)
Dynamic warm up & pvc rolling.
.
DE Squats with green bands
225lbs x2 x 8 sets
Decided to start at 225, and then see how the first couple of sets felt, and then wave up if I needed to. I didn't need to.
My training is going to be mixed up a little between now and the Ottawa Open, which is July 16th. My handler is away the next 2-3 weekends, so I am just trying to get some time in my equipment during the week in between his appointments, as I will be lifting equipped in 4 weeks. Main thing is that I get it all in!
SSB GM's s.s. Decline sit ups
95lbs x 10 x 2 sets 20lbs x 15 x 3 sets
105lbs x 10
Leg Press
3 plates x 20 x 2 sets, x25 last set
I blasted myself on Tuesday, and I am mangled from the waist up. It's funny because after a deload, and then not doing anything exceptional on Saturday, I obviously felt awesome so just blasted away. Today I was a little more cautious. The GM's felt good, but I stayed conservative. I really thought about having just eaten a pizza pie and pushing out on my stomach. This really helps. Also, imagining I ate a pizza pie is fun too.
First ball hockey game in 3 weeks tonight....Should be interesting.
.
.
Dynamic warm up & pvc rolling.
.
DE Squats with green bands
225lbs x2 x 8 sets
Decided to start at 225, and then see how the first couple of sets felt, and then wave up if I needed to. I didn't need to.
My training is going to be mixed up a little between now and the Ottawa Open, which is July 16th. My handler is away the next 2-3 weekends, so I am just trying to get some time in my equipment during the week in between his appointments, as I will be lifting equipped in 4 weeks. Main thing is that I get it all in!
SSB GM's s.s. Decline sit ups
95lbs x 10 x 2 sets 20lbs x 15 x 3 sets
105lbs x 10
Leg Press
3 plates x 20 x 2 sets, x25 last set
I blasted myself on Tuesday, and I am mangled from the waist up. It's funny because after a deload, and then not doing anything exceptional on Saturday, I obviously felt awesome so just blasted away. Today I was a little more cautious. The GM's felt good, but I stayed conservative. I really thought about having just eaten a pizza pie and pushing out on my stomach. This really helps. Also, imagining I ate a pizza pie is fun too.
First ball hockey game in 3 weeks tonight....Should be interesting.
.
.
Tuesday, June 21, 2011
Bench shirt action
30 mins cardio & dynamic warm up
Bench
135 x6
175 x3
195 x1
Shirt on (old shirt)
235 x2 board, x1 board
255 x1- little bouncy on the chest but good press
265 x1-solid
275 x1- drilled it
Chins between everything. Total of 53.
Db Bench s.s Side Bends
45 x10 70 x10/side x 3 sets
55 x10
60 x6, 40 x7
Dips x 12, x12, x8
Rope push downs 60lbs x 12, 40lbs x 6
Holy shit, my arms were mangled after this sess. Tried rolling out my IT's and some business management as usual, but could barely hold myself up. Love it.
Toe is still not 100%, but I am getting chirped at the gym for not putting in any Prowler time, so I am going to give it a go tonight. Should be good and sweaty. And sticky. What could be better? :)
.
Bench
135 x6
175 x3
195 x1
Shirt on (old shirt)
235 x2 board, x1 board
255 x1- little bouncy on the chest but good press
265 x1-solid
275 x1- drilled it
Chins between everything. Total of 53.
Db Bench s.s Side Bends
45 x10 70 x10/side x 3 sets
55 x10
60 x6, 40 x7
Dips x 12, x12, x8
Rope push downs 60lbs x 12, 40lbs x 6
Holy shit, my arms were mangled after this sess. Tried rolling out my IT's and some business management as usual, but could barely hold myself up. Love it.
Toe is still not 100%, but I am getting chirped at the gym for not putting in any Prowler time, so I am going to give it a go tonight. Should be good and sweaty. And sticky. What could be better? :)
.
Monday, June 20, 2011
T-Dot Invitational Super Show Re-cap
Well, it turned out to be one of those meets that personal satisfaction was just not met. Did I win? Yes. Am I satisfied? No.
This by no means takes away from Trish who lifted amazing especially considering she had worked night shifts all week. She is a great lifter and will be representing Team Canada with me at the Worlds in November.
Bottom line is that I missed numbers that I have hit in the gym. BS!
No knee pain, which I am thankful for as the officials decided to remove the use of knee sleeves in the competition just before warm up. This may have messed me up a little, as I was under the impression that they were permitted, so I had been training with them mainly for the purposes of keeping my knees warm and happy. I think without them I sqatted TOO deep....Live and learn.
Although... this doesn't answer the question of what the hell happened to my bench and dead lift!!!! Apparently conventional was the way to go as I missed my second DL attempt using sumo stance, and pulled it conventional on my last attempt.
Best lifts were: Squat 303lbs (2nd attempt)
Bench 215lbs (2nd attempt)
DL 369lbs (3rd attempt)
Wilks of 398.5.
Anyways, it was still a fun day and a great weekend of lifting. Congrats to Paul for his 3-peat OSM title, and all the other guys who busted ass in the Ontario Strongest Man competition. It's always interesting hanging out with a bunch of gorillas.
![]()
This by no means takes away from Trish who lifted amazing especially considering she had worked night shifts all week. She is a great lifter and will be representing Team Canada with me at the Worlds in November.
Bottom line is that I missed numbers that I have hit in the gym. BS!
No knee pain, which I am thankful for as the officials decided to remove the use of knee sleeves in the competition just before warm up. This may have messed me up a little, as I was under the impression that they were permitted, so I had been training with them mainly for the purposes of keeping my knees warm and happy. I think without them I sqatted TOO deep....Live and learn.
Although... this doesn't answer the question of what the hell happened to my bench and dead lift!!!! Apparently conventional was the way to go as I missed my second DL attempt using sumo stance, and pulled it conventional on my last attempt.
Best lifts were: Squat 303lbs (2nd attempt)
Bench 215lbs (2nd attempt)
DL 369lbs (3rd attempt)
Wilks of 398.5.
Anyways, it was still a fun day and a great weekend of lifting. Congrats to Paul for his 3-peat OSM title, and all the other guys who busted ass in the Ontario Strongest Man competition. It's always interesting hanging out with a bunch of gorillas.
The only "classic" women lifters on Friday, Trish Ross-Boyle and I.
Back to the gym!
Wednesday, June 15, 2011
Deload stinks!
Well, other than the usual cardio crap, I don't have much to post about. It's amazing to think how boring my life would be without lifting!
I finally got my photos of Nationals from Wade MacDonald, so I decided I would post a few up. Scary squat and dead lift faces to boot!
.
375lbs opener
The "too low" touch 259lb opener.
In the hole with 2nd attempt of 424lbs.
Taking a belly of air with 435lbs.
I was kind of hoping to see if he got a shot of me with this lift in the bottom, as I got called on depth, but no such luck. I will just have to do it again I suppose.
That's all for now.
Monday, June 13, 2011
Sunday Squat & Bench
Bike in & Dynamic warm up with some PVC action
DE Squat Deload-no bands x 8 sets
185 x2, 195 x2, 205 x2, 215 x2 x 2 sets, 225 x2 x 2 sets
Started off at about 60% and just waved up, making sure both reps were still fast. Knees felt good??? I like it!
Bench
135 x 8
185 x1
205 x1
Old used-up shirt on
235 x1 x 2 board, x1 x 1 board
255lbs x 1 -nice
265lbs x 1- good but slipped a little on chest pause
265lbs x 1- good
Decided to go back to the old shirt for a bit to keep the new shirt good and painful. Also, with a meet on Friday I wanted to keep things fairly light. I am pretty excited about this Toronto Pro show. If they are going for the Arnold feel, it should be a really good atmosphere. Very disappointed that my lifting will prevent me from seeing Ontario's Strongest Man competition...Especially because Paul is going for title #3!
Hopefully I will catch some of it. If not, worst case we meet up for a celebratory dinner!
DE Squat Deload-no bands x 8 sets
185 x2, 195 x2, 205 x2, 215 x2 x 2 sets, 225 x2 x 2 sets
Started off at about 60% and just waved up, making sure both reps were still fast. Knees felt good??? I like it!
Bench
135 x 8
185 x1
205 x1
Old used-up shirt on
235 x1 x 2 board, x1 x 1 board
255lbs x 1 -nice
265lbs x 1- good but slipped a little on chest pause
265lbs x 1- good
Decided to go back to the old shirt for a bit to keep the new shirt good and painful. Also, with a meet on Friday I wanted to keep things fairly light. I am pretty excited about this Toronto Pro show. If they are going for the Arnold feel, it should be a really good atmosphere. Very disappointed that my lifting will prevent me from seeing Ontario's Strongest Man competition...Especially because Paul is going for title #3!
Hopefully I will catch some of it. If not, worst case we meet up for a celebratory dinner!
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