AMRAP has new meaning

Today's workout was done in a stream of madness. Everyone getting it in before we closed early to prepare for tomorrow's meet. all the platforms were taken. So I shared one with my friend. It was deadlift day. Week 5.

1) Deadlifts
135 x 8, 5
185 x 5
205 x 3
215 x 1
working sets 80% + 5lbs
230 x 4 sets of 3

then,

230 x AMRAP (as many reps as possible)

7 :)   (I never thought it was possible) My friend gave me good tips and a good strategy.

2) DB Lunges
20's x 25, 15, 10 each leg

3) Band GM's AMRAP
25, 26

4) Fed squirrels with my other friend.

c.

Light Squat Day

Squats 80%
bar x 8
95 x 8
125 x 5
145 x 5 x 3
well I missed the last rep of the last set. Lost my focus, then my balance. So I did another set and got them.

Good Mornings
125 x 5,5,4

c.

Push/Pull Short/Sweet

Bench day which was 70% x 35 reps, supersetted with bentover BB rows.

1a) Bench
bar x 2 x 8
70 x 3 x 10, 5
1st rep of each set paused.

1b) BO BB Rows
65 x 4 x 10

2) DB Bench
25's x 10
30's x 2 x 10

3) BB Curls
35 x 12, 10, 9, 8

someone actually came up to me and said "Hey Christine, I never saw you do curls before".....I'm calling it a compliment :)

Sprints with sled +45lbs  for 5 minutes

c.

Hi.

ok I will post my workouts again. for a while. Did I even post about my meet last month? probably not. Wasn't eventful except I got to use my new map app to get there. I was one of 6 lifters. Not sure if thats even a meet. I figured I would be needed to work at our October meet so this would be my only chance to compete. So I stayed. and competed against 5 guys and one gal.   I went by myself because everyone was busy that day. Since there were so few people lifting, the time between attempts was literally minutes. But even with no recovery time I still managed my 100 bench and a 270 deadlift. Missed both 3rd attempts. Got best lifter. Nothin much to write home about.

So in need of a new direction and new plan, my friend Phil sent me a very cool 9 week program. I am in week 4 already. and I love it. I have a bench day, overhead press day, squat day and deadlift day. I spent the first 3 weeks doing deficit deads and today was my first regular deadlift day.

1) Deadlifts
135 x 8, 5
185 x 5
205 x 3
working sets 80%
225 x 4 sets of 3
225 x as many reps as possible 5 :)
I always get mad when the weight feels heavy. and barely got the 4 sets of 3 in and thought no way was I getting more than 1 rep in for the 5th set. But after 3 I just dove into the darkness and pulled 2 more. It was an awesome close to death experience.

2) Farmer walks one sided with DB
60 x 3 trips each side

3) SLDL's 40% as many reps as possible
115 x 19

4) DB lunges 100 reps
20lbers x 50 each non stop. I went into a different kind of darkness.

Great workout :)

c.

to post...or not to post...

I was told I shouldn't post my workouts anymore. and I was told by someone else, "why the hell not? It's something you are passionate about." So, if people don't want to read them, then don't. But I like keeping a journal of my training. And I am training. maybe for my last meet for a while. Its been hard getting my workouts in with my massage appointments and working at the gym. And I need to concentrate, and put first, my new business.  Maybe if I were 20 years younger...lol.

Anyway, I always look for new programs to get me stronger. I really liked the Smolov Jr. program but I think I pushed it to the limit and failed on my last round, so I stopped. I'm 22 days out from my meet so I think I just need to get the work in, keep things light since there's no time to get strong. Work on form and get my confidence back up.

So today was a bench day I guess.

1) Bench
bar x 8
65 x 8
75 x 5 x 5

2) Close grip bench
65 x 3 x 10

3) Hammer strength incline bench
+30 x 3 x 8

and thats it. I workout at night now. I kinda like it because there are lots of nice people there. but its tiring too. Sometimes I get to divide my workouts between appointments which works too. I really just have 2 more weeks of getting the work in before my meet and then I can figure out a new schedule.

hope I haven't bored anyone :)

c.

Wise Words

Who's black, tall, a little grumpy, with 50 gold earrings in one ear? My friend. and this is what he said:

"Christene. You're thinking too much about this meet. Stop thinking about the lifts. You aleady know what the weight feels like. You know what the bar feels like in your hands. You know your body is ready to lift anything you attempt. There's no one in your weight class so its just you against you. But you are your worse enemy. Just think about the damn pizza. and have fun."

ok.

c.

Last Official Deadlift Day and Some Sweet Benchin

Last day of Smolov for my bench. yikes.

got right to it. no warm up but the bar set.

1) Bench
bar x 2 x 8
65 x 5
75 x 5
85 x 5
working sets 85% + 10lbs.....
95 x 4 sets of 3 Rep PR 4x
 and one set of 2. Missed the 3rd rep. So I stopped on the 5th set. Didn't make it to 10. Thanks Sean Wood for  the spot :)

2) Bentover BB rows
bar x 2 x 25

and on to my deadlifts. First time off the floor after a few weeks in the racks. I was to go up to 260. John said it would feel like crap. Its supposed to.

3) Deadlifts
135 x 2 x 5
185 x 3
225 x 1
235 x 1 (opener)
260 x 1
Yep. it was ugly. But I am on track. Next week just a triple with 155 and I'm done till my meet. "When you go into the meet, you have to reset your brain, not really knowing how much you can pull but just going for it." jp (or something like that)

4) one arm DB rows
45's x 3 x 10

5) Romainan deadlifts DB
40's x 3 x 15

6) Lat Pull down
75 x 3 x 8

7) Face pulls
70 x 3 x 12

8) Upright cable rows
50 x 3 x 12

9) Weighted Decline abs
+25 x 2 x 8

c.

Week in Review

well highlights anyway.

Monday was Week 3 day 1 of Smolov for my bench

working sets were 80 x 6 x 6

Then some leg accessories. I think.

Tuesday just Chest and arms

Wednesday was Day 2 of Smolov.

85 x 7 sets of 5. they were hard. can't lie.

Thursday Squats. Was so tired, could not bring myself to add anymore than 95lbs to that bar. so 95 for a few sets of I forgot. Went home and slept and ate 3 hamburgers. all I needed.

Friday Day 3 of Smolov. Got a late start. Bench 90 for 7 sets of 4 and my 8th set missed the last rep. Adam Delaney to the rescue. A little assistance and I got it up. But it dont count.

Then some speed work cause Don said. so 55 x 8 sets of 3.

Now we are caught up.

BTW, I will never eat tofu again.

c.

Bench and Deads

First, Bench. Week 2 day 4 of Smolov

bar x 10
65 x 8
75 x 5
80 x 5
working sets
90 x 10 sets of 3
got a hand off and spot for the first and last set. The first, to make sure I could get the reps. The last, because they got progressively harder. at least the 3rd rep. But I gottem all :) I want to open with 90 this meet.

2) Lat pull downs
65 x 3 x 20

3) Cable horizontal rows
75 x 3 x 12

4) Bentover BB rows
65 x 10
75 x 3 x 8

5) Rack Pulls 2nd pin 105% effort
185 x 3
225 x 2
250 x 1
280 x 1 oh boy. that was hard
300 x 1 :) 105% effort. thanks to Ryan D.

6) Speed Pulls
155 x 10 singles

c.

Baby PR.

Another hot day at the ol gym. I suppose if I can train in 100 degrees, I will be ready for anything.

Week 2 Day 3 of Smolov Plus shoulders

1) Bench
bar x 10
65 x 8
75 x 5
working sets 80% +5lbs
85 x 8 sets of 4 paused first rep

2) Standing Military Presses (strict, no cheatin)
45 x 3 x 5
50 x 5
55 x 5
60 x 2
65 x 1
70 x 1 PR
75 x 0

3) Rear Delt pulls on cable
40lbs x 3 x 20

4) Plate front raise
10lb x 3 x 20

5) Side plate raise
5lbs x 2 x 24

6) Weighted abs decline
+25 x 8,6,6

c.

Stalkers Come In All Shapes & Sizes

and boy were they annoying today. At the old place it never bothered me. They were all hard core powerlifters. Our new gym, not so much. I just wanted to squat.

Here's a list of interuptions I had:

• What's your name again? (as I"m grabbing my bar to start a set)
• Do you want to go out for coffee after? (as I"m sweating my butt off)
• I'm going to do some hang cleans are there straps here? (NO)
• So what are you working on today? (as I unrack the bar from my last squat set) (DUH)
• Do you need help putting the wieghts away? (as I"m taking the last plate off)
• I have a cramp in my tricep, can you fix it? 

anyway.

1) Squats
bar x 12
95 x 2 x 5 felt really heavy so I decided not to mess around
135 x 2 x 3
150 x 2
160 x 2
175 x 5 singles. Last single almost crushed me but I was coming up. Step away people.
and just for something fun to do....
145 x 12!!! PR of some sorts :) about killed me but it was dang fun.

2a) Ham Glute Raise
bw x 3 x 12

2b) Plate Step ups
+35 x 3 x 12

3) Leg extensions
40 x 3 x 12

4) Ham curls
40 x 10,10,8

5a) Walking DB Lunges
20's x 3 trips

5b) Pushups
3 x 10

Finished it off carrying boxes of protein up to the 2nd floor with don and john.

whew.

good workout.

c.

Powerlifting Pride :)

Well that's the shirt I wore today from my good friend Kim :) and it was indeed a good day. Nothing spectacular but 100% effort in everything I did.

warm up: treadmill 20 minutes while texting my old friend :)

Day 1 week 2 of Smolov 70% +5lbs

1) Bench
bar x 10
65 x 8
working sets
75 x 6 x 6

Extra Leg Day

2) Leg Press
1 plate x 4 x 15
2 sets in my deadlift stance and 2 with my squat

3) Squat machine squats
+50 x 3 x 15

4) DB SLDL's
40's x 3 x 15

c.

Lazy Sunday Deads and Bench

warm up: walked up hill fast for 20 minutes

Day 4 of 1st Smolov week
1) Bench
bar x 10
65 x 8
75 x 5
working sets 85%
85 x 10 sets of 3
with smelly guys

2) chest supported rows
+25 x 10, 10, 8

3) Pull ups
2 x 3

4) Lat pull downs
65 x 3 x 12

5) Rack pulls 4th pin, week 2. Had to beat last weeks 315...
185 x 3
225 x 2
275 x 1 hard. contemplated....
295 x 1 harder. contemplated then consulted with jp. He said go for 320 and get it.
320 x 1 :) and the crowd roared. Well not really. Did it on my own with no one around. But I imagined all my friends and enemies yelling and cheering for me to JUST PULL! and so I did. I'm very fuckin independent lately. I really don't need anyone for support anymore.

6) Speed pulls 30 seconds rest
155 x 10 singles. all fast. Set up like they were each a competition lift and bam.

7) BB Shrugs
135 x 12, 12, 8

8) One arm DB rows
40's x 3 x 12

9) Fun circuit
a-chin ups 3x3
b-pushups 3x10
c-weighted decline abs +25 x 3 x 8

c.

Awesome Gym Day!

Ran/walked 20 minutes

Had to fit in my squats today since I missed half my workout yesterday.

1) Squats
bar x 10
95 x 8
120 x 3
140 x 2 x 2
155 x 1
165 x 1
170 x 1 and it was my fastest so Newkirk said do a double with that.
170 x 2 fast :)
backed off to
135 for 3 x 3 pausing for 2 mississippi in the hole. These were hard.

2) Bench week 1 Day 3 of Smolov
bar x 8
65 x 8
working sets 80%
80 x 8 sets of 4

Can't wait for tomorrow! Going to my friend's Fitness show in White Plains NY. She's gonna Rock.


(good luck Jenn)


c.

Smolov? Again?

Why not :) I'm just doing it for my bench. I will keep my same schedule on everything else. Like today is supposed to be an extra leg day. And it was. after I benched. Which is also the first week back to a BB.

warm up 30 minutes walk hilly and fast

1) Bench 70%
bar x 10
60 x 10
working sets
70 x 6 x 6'
Felt purty good actually.

Legs

1) Leg press
1 plate x 4 x 10 different stances.

2) Smith Machine squats leaning way back into the bar
+50 x 4 x 10

3) Walking dB Lunges
20's x 4 gym trips

c.

85% Deadlifts

Last day of the deadlift program. Will need to come up with a plan to get me to my meet in one month.

1) Deadlifts
135 x 10
185 x 5
205 x 3
225 x 2
85% of Max
245 x 6 singles
Felt better than last weeks but still slow as molassis. I skipped the deficits before hand and just went right to them.

Sets 1,3,5,6

2) Rack pulls 4th pin (under knee)
265 x 1
285 x 1
305 x 1
315 x 1

3) One arm DB Rows
45 x 3 x 12

4) Lat pull downs behind head
65 x 15, 12, 8

5) Some hammerstrength pull thingy
+45's x 3 x 8

c.

Short and Sweet, Baby

Light Squats since I maxed out last week and have to go pretty heavy sunday with my deads. Had to make it  a fast one today.

warm up: interval hills for 20 minutes

1) squats
bar x 10
95 x 10
115 x 10

Supersetted with 10 seconds rest in between....

135 x 5 doubles

with

2) Weighted step ups
+45 x 5 x 12 each leg.

DoNe!

c.

Back in the Groove of Things.

and it was a barless bench day again. Yesterday was my extra leg day but honestly, after some light front squats for 4 sets of 10, I was just ready to go to sleep. I finished the day with the leg press and some ham glute raises.

But today.....

more energy.

1) DB Bench
20's x 12
25's x 8
30's x 3 x 8
35's x 2 x 5
40's x 3!!! J-Dirt assisted a tiny bit on my left side which is still a bit weak but my right arm needed no assistance :) Don said 40's are pretty impressive for a woman, when I told him :)

2) Decline DB Press
35's x 3 x 10

3) Decline DB Flies
20's x 8,8,7

4) Incline DB Press
20's x 8,8,6

5) Face Pulls
50lbs x 3 x  12

6) Cable flies with low pully
20lbs x 10, 7, 6 (apprently I suck at these)

7) Decline weighted sit ups with weight held over head
+25 x 3 x 10

8) Push ups
15, 10

9) KB Swings
40lb x 25

Tried out the Eliptical while I was waiting for Don to get in. Awkward. I thought it was going out of controll and I didn't know how to slow it down. Then I realized there is no motor. I only had to slow my feet down. sheese. Least no one saw me. or reads this :)

c.

Strength is Measured in Progress....

not pounds.

and since Ive made no progress, I am lableing myself  "not strong" (PLease NO violins) (Its my blog and I'll cry if I want to)

Deadlifts today.

1) Lat pull downs
60 x 25
75 x 12
90 x 5
105 x 1,0

2) Horizontal cable pulls with straight bar
75 x 3 x 10

started with the deficits using the 25lb weights again. Real low. Used my legs.

3) Deficit Deads
95 x 8
145 x 5
195 x 3
205 x 2
215 x 1
225 x 1 PR for the deficits. and they all flew up.

so I strip the bar and put on the 45's. Remembered my set up, leaning back on my heals and getting low so I start with my legs.

Working Sets 80% for 8 singles
235 x 0,1,1,0,1,1,1,1,1,1

When I couldn't budge the first set I said some pretty nasty stuff. starting with ARE YOU KIDDING ME??!! I regrouped and tried again and got it but it was not pretty. I missed another one in there. They were the hardest pulls of my life and they should have been super easy.  I was told it was my extra weight I gained. and since it did nothing for my squat or bench, I may as well take it off. I want to be good at one thing. And I'm picking deadlifts. so I will do anything to get my numbers back up. and then more. Its making me angry.

Well that's about it. The only thing I felt like doing after that was flipping a tire. but hey, we don't have one anymore. so I am done.

c.

I get by with a little help from my friend...

Today was the day. I finally felt ready, recovered, and strong to test out my squats. I ate extra, downed 3/4 of a hemo rage and warmed up good, even though it was over 100 in the gym with 120% humidity.

1a) Ham curls
40 x 4 x 10

1b) Calf raises
75 x 4 x 10

2) Squats John came back to help me.
bar x 8
95 x 8 they looked pretty awful. Usually do until I'm warmed up better
115 x 5
135 x 2
from here on out I had to make each lift a competition lift.
155 x 1 fast
now I had to squat 175 since last time I got 170. If I got this, I could go on and try 190. My goal. If I miss, I am done. It's like finish your dinner and then you can have your dessert :) He has funny analagies, that work.
175 x 1 real fast. Time for dessert.
but first...John loaded 235 for a walkout that I held for 3 seconds
190 x well, almost. It was assisted a tiny bit. I went way too deep. But it came up. Doesn't count as a good lift but it still felt great to get it up.
135 x 12 (+2 rep PR)

3) Leg press
1 plate x 3 x 10

4) Quad Extensions
40 x 3 x 10
50 x 9

c.

Benching Barless

Bench and chest day but I am taking Don's advice and not benching regular for a couple weeks. To get outa my rut. You'll see....I'll be stronger when I unrack that bar again. Just wait.

Run/Walk/Jog in park. Mad crazy gangs and street people lurking around every corner. So I did alot of change ups in my route, which was very.....Happenstance :)

1) DB Bench
20's x 15
25's x 12
30's x 8
35's x 3 x 5
20's x 21 (to failure)

2) Decline DB Bench
30's x 3 x 8

3) Decline DB Flies
20's x 8,8,6

4) Cable Flies
20 x 3 x 12

5) Cable biceps
20's x 3 x 15

6) Hammerstrength in back left corner
+15 x 3 x 10

7) Weighted Decline Abs
+25 held in front and up x 3 x 10 while eating chocolate.

c.

Deadlifts etc.........

Warm up: Sprint as fast I can for 5 minutes. worked.

1) Lat pull downs
70 x 2 x 20

2) Horizontal cable pulls v-bar
75 x 3 x 12

3) DB one arm rows
45 x 3 x 12

4) Deficit Deadlifts for warm up. Used the 25lb weights so it was REAL low.
145 x 8
165 x 6
185 x 3
205 x 2
They all felt fast and I was excited to pull with the big plates, thinking it would be a breaze...
220 x 10 singles.
wasn't so. But I have a theory...when I used the small plates and had to get down so low, I think I had no choice but to use my legs to get it off the floor. I have a hard time using my legs when I don't have to go down as low? well, just a theory. John had one too but I like mine better.

5) Bentover BB rows
70 x 3 x 12

Went to visit my daughter at her new apartment...oh my.

c.

Shoulders and Arms

1) BB Overhead Presses with 25lb bar
bar x 10
55 x 8
65 x 8
70 x 5
75 x 3 x 3

Maggie...

last set was push pressed. The 65 set was pleasently interrupted by Maggie, my daughter who just moved out and stopped in to see me...and her friend. they liked the music.

2) BB Upright rows
45 x 3 x 8

3) One arm DB PUsh presses
25's x 3 x 12

4a) Bicep Pullys
20 x 3 x 15

4b) Cable press downs with rope
30 x 3 x 10

5a) Dips
bw x 3 x 5

5b) :Push ups
bw x 3 x 10

appointments. then worked on some of my peeps. The large variety.

long day.

but fun.

sure is quiet here....

c.

One Step Forward. After 3 Steps Back.

Squat Day!

Walked 20 with a buddy. He told funny stories so it went by fast. My legs need extra warming up lately. My last 2 squat sessions have SuCKEd. The last one I only made it to 135. just sad. But I know the results from that Russian program need time.

1) Squats
bar x 5 cause my knees hurt so bad. All my quad attachments are super tight. and sore.
95 x 5
115 x 5
135 x 3 x 3 Started feeling better but super tired. Bar felt like it was crushing me.
155 x 2 x 2 better
160 x 1
165 x 1
170 x 2 singles. Last one flew up. So I'm getting there :) Only asked for a spot on the 170's.

2) Ham extensions
40 x 3 x 10

3) quad extensions
40 x 3 x 10

4) DB Step ups 15"
25's x 2 x 12 each, one leg at a time

5) KB Swings
45 x 50

I have friends that train so they can look good on a stage, friends that train so they can be "street ready" in a fight, and friends that train to win their game. Not many left who train to just to be stronger. Powerlifting may be a dying sport but jimmy crack corn, I will never abandon it.

c.

Bench and Chest Day

Bench....
bar x 20
65 x 10
75 x 8
85 x 5
90 x 1
95 x 1
100 x 1
105 x 0

don gave me some good tips when I told him. He said don't bench for a month. yikes, really? really. I'm in a rut and I need time for my muscle fibers to forget the bad memory. so on my bench day I will do extra accessory for the chest. kinda like today but more. He gave me good exercises for today. and it all felt right. I"m happy he is helping me. Sometimes I get lost. And I only trust a couple people. He is one.

2) Decline DB Bench
25's x 15
30's x 3 x 12

3) Decline DB Flies
15's x 2 x 15
He showed me the right way to do these and said to use light weight so I dont rip my pecs.

4) Hammerstrength bench (in the right back corner)
+ 20 x 3 x 12

5) Hammerstrength bench (in the left back corner)
+20 x 3 x 12

6) Sled Pull
1 plate x 3 trips to Duffy's Bar to Jacks Diner (50 yards each way)

c.

Just Legs.

Today was my first extra leg day. I asked if hill sprints would build my legs up but the answer was probably not. so....

1) Leg Press (THE NEW ONE!!) I like it.
1 Plate x 3 x 15
140lbs x 3 x 15

2) Smith Machine (or Myth Machine as I"ve heard it referred as) Squats.
The kind where your legs are in front of you. John says it takes the back out of it so you are forced to use your legs.
+20 x 15
+40 x 3 x 15

3) One Legged DB Squats with the other foot on bench (I"m sure theres a name for this)
25ers x 3 x 8
they were hard. I have awaful balance.

4) Ham Glute Raise
bw x 12,8,6, 6

Still tweeking my program a bit. But I think I will still bench tomorrow.

c.

Sunday Deadlifts

So since I've been off that Smolov program for my bench and squats, I've been wondering aimlessly. I have a hard time deciding what to do and am always second guessing myself. A program keeps me on track and independent. But I realized I don't necessarily need a program, as much as a plan. So today I came up with a plan. (that includes my deadlift program). And its been approved from someone I admire most in the PL world.

so here's my generic plan:

Sunday: Deadlifts + Back accessories + 3 weeks of rack pulls.

Monday: Legs I know now, they are my weakest body part. I just cheat and use my back for so many exercises like the squat and deadlift. so I'm going to add an extra day just for them.

Tuesday: Bench + Chest Accessories

Wednesday: Shoulders + Bi's and Tris

Thursday: Off

Friday: Squats + more leg accessories

Today was week 2 of my deadlift program

1) Lat Pull downs
60 x 2 x 20
75 x 2 x 12
90 x 2 x 5

2) Horizontal Cable Row V bar
65 x 4 x 12

3) One arm DB Rows
45 x 3 x 12

4) Deadlift 70%
135 x 8,5
185 x 3
working sets: Rest was 3 Hail Marys* between singles
205 x 12 Singles

5) Chest Supported Row
+25 x 3 x 10, 8

Supersetted
6a) DB SHrugs
45 x 3 x 12
6b) DB RDLS
45 x 3 x 12

7) Cable Abs
50 x 15,12,7

*3 Hail Mary's = 37 seconds

c.

Take 2

Decided to try my bench again today. Only had 40 minutes to workout today due to appointments. They come first. for now. So I skipped the cardio. Weighed in at.....132 :) So I should be stronger, right? RIGHT???? well not so fast missy. (she says to herself)

Did some rotator cuff warm ups then just got to it.

Bench
bar x 8
65 x 8
85 x 2 x 3
95 x 1
100 x 1 (I own that now)
105 x aallmmoosstt. dang.
I had j-dirt give me a handoff. Shoulda asked someone else. As I was setting up on the bench, J was yawning and complaining about how tired he was. Now I'm not making excuses, but come on. Really???? He said he just pushed the bar a little towards the racks becasue my line was off. Maybe. John woulda said I had 104 in me today. But I just stripped the bar and moved along.

2) Incline bench close grip
bar x 8
65 x 5
55 x 8,6

3) DB Press
25's x 3 x 8

Later, Don says, "Its all psychological with you, christine. Alwasy has been."
yep. He is right.

c.

Just Live in the Moment

Today was a better day. No pressure, no schedule, just aimed to have fun. and decided to start the new deadlift program.

1) Lat pull downs
60 x 4 x 12

2) Horizontal cable rows
75 x 4 x 10

3) Deadlifts
I"m using 290 as my 1 RM
135 x 2 x 8
working sets 65%
190 x 15 singles. 1 minute rest
 I'm concentrating on contracting and making tight, every stinkin muscle in my body prior to pulling. I also widened my stance a wee bit. It used to be my heals almost touching and now they're about 8" apart. I think it will make me faster off the floor.

4) Chest supported rows
+25 x 3 x 10

5) one arm DB rows
45's x 4 x 10

6) SLDL's with DB's
45's x 15, 13, 12

7) Abs
(well,,,I thought about abs) (guess it doesnt count)

Overall a good workout. I will just do what I feel like for the rest of the week. Who knows, I may feel strong enough to test my squats. But for now I will just have fun.

c.

UGH.

Today wasn't the day either....

warm up: walk on treadmill.....5 minutes? yep. bored.

Squat test! Set up in the competition racks. then realized there was no one around (that I trusted) (or I wanted to ask) to spot me. So I reset up in the racks.
bar x 5
95 x 2 x 3

Me and the "WIse One"

135 x 1
called it there. holy cow. The bar just caved into me like it was not going to let me up. I barely got the 135. So I stripped the bar and left. I didn't want to do anything. nothing. I waited for my friend Don to come in so I could ask him what is wrong with me. He is nice and always talks to me like a regular person.

so....supposedly the program I was on for 3 weeks took alot out of me, and unless I am on some pro hormone, I am not going to recover that fast. I should just do fun stuff while I get my energy and strength back. And not set a date to test my squats. If I feel strong one day, then bam, go squat. don is a wise man :)

c.

Squat Test. or not

Some days you just have to walk away. Today was that day.

Too much bad energy everywhere. I felt like I was squatting in a cloud of smoke. Snakes slithering around me, sucking all the goodness out of the air, and replacing it with evil.

The bar was heavy. My body was tired. I will need to rest and build some strength, mentally and physically and go back and face my adversaries.

Perhaps tomorrow.

perhaps.

c.

Bench Test

Walked 20 minutes

my goal, that I thought about all day, was getting 110. If I could hit that, then 115 would be a peice of cake someday soon. Mostly because I would have the bigger plates on and the coolness of that would give me a little extra strength :)

Bench
bar x 10
65 x 8
85 x 5
100 x 2 Rep PR I was only to do one, but it was so fast and easy I said, why not?
110 x 0 Newkirk spotted and said he was only pushing the bar back but he was helping. I ain't dumb. But in all actuality, it didn't feel that bad. I know I have 110 in me. Just wasn't for today. So I decided to hit 100 again and see if I could get another double.
100 x 2 yup.
95 x 3
65 x 20

Done.

Here's my missed 110

and HERES....my 2 doubles :)

so Smolov definitly made me stronger! I will test my squats on Sunday. Can't wait!

c.

NBD Day

just shoulders and bis and tris. still fun though.

I started with some post storm 40 yard sprints. Six. To be exact. and walked 40. Then moved over to the hill, as muddy as it was, got 3 in. Jogged back.

Circuit:
1a) Strict overhead bb press
35 x 3 x 10
45 x 8
55 x 5

1b) Upright BB Row
35 x 4 x 12

1c) BB Curls
35 x 4 x 12

2) Laying Tri Extensions DB
5's x 12
10's x 2 x 8

3) DB Hammer curls
20's x 3 x 10

copied incline DB Curls from Blaney. He says they hit the bottom portion of the bicep brachi and give more of a stretch. I liked them.

4) Incline DB curls
15's x 4
10's x 3 x 8

5) Cable rope bicep curls (copied Blaney again) (he doesn't mind me stalkin)
40 x 12
50 x 3 x 10

6) Cable bicep pulleys (Blaney)
20 x 4 x 15

7) Dips
bw x 4 x 5

Practiced posing with Delaney. Front, side, back, relaxed, complete with the pivot turn. Its good to be aware of your muscles that you work on everyday. Plus its fun...

"Cause I need freedom now

and I need to know how

to live my life as it's meant to be."

c.

Now That Was FuN!!

well, I did it. Completed the 3 week cycle of Smolov :)

Warm up: Walk 20 minutes

1) Bench
bar x 8
60 x 8
70 x 8
80 x 5
85% +10lbs
90 x 10 sets of 3! Gottem all! hard, but do-able.

2) Squats
bar x 8 ouch
95 x 4 ouch
135 x 2 yikes
150 x 1 oh boy
asked john for a spot for my first set....just incase. I knew the first set would be hardest and the last. If I couldn't get the first I was going to stop and do them tomorrow. Figured thats not really cheatin.
85% + 10lbs
160 x 10 sets of 3 and I gottem all :)

I think my best was 160 for one double. on a good day. and today I trippled it 10 times outside the racks, without a spotter.

3) Speed pulls
135 x 2 x 5
175 x 1
and it felt so easy and I was still feeling very strong so I said why not, I'm Russian now. Plus its Pentacost Sunday and I had red on. well hot pink. so I went to 225.
225 x 10 singles :)

and that's how its done.

I will take a light week with just accessories and test my bench and squat next week. Can't wait.

Happy Pentacost!

c.

Soooo close...

almost done with this program with sunday being the final day. I really have loved Smolov. Its a bit extreme doing the same lift 4 times a week but boy has it made me stronger without even testing anything yet. Today I was so tired. My bench was hard just setting up. I had no leg drive because I was just too lazy. Not even a great arch. It was all arms and chest and dang, I still got it like nothing.

Walk 20 minutes

1) Bench
bar x 8
65 x 8
80% + 10lbs
85 x 8 sets of 4


on to the squats. oh boy.

2) Squats
bar x 8
95 x 5
120 x 3 heavy
135 x 2
80% + 10lbs
150 x 8 sets of 4
They weren't pretty. Felt off today. and barely got them all. But I did so thats what counts. Plus I had a good, strong, supportive group with me in the back.

3) Leg Press
1 plate x 3 x 10 different stances.

so that is it.  It was a good workout. sucky day though. Just wondering why people are down right mean, rude and impolite.

c.

I Love this Smolov Dude!

Week 3 and Day 2 and still goin strong :)

1) Bench
bar x 8
65 x 8
75% + 10lbs
80 x 7 sets of 5
rocked right through them.

2) Squats
bar x 8
95 x 5
120 x 5
75% + 10lbs
140 x 7 sets of 5
rocked right through them.

: )

thank you to Dave, Mike, and JP. I wasn't worried about missing. Knew I would muster up no matter what. But it was nice having my back watched just the same.

supersetted

3a) Ham glute Raise
bw x 4 x 12

3b) Pullups
3 x 2, 1

Awesome day. again.

c.

Final Week Begins!

Walked 20minutes for warm up.

Week 3 Day 1

1) Bench
bar x 8
65 x 8
70% +10
75 x 6 x 6

2) Squats
bar x 6
95 x 5
115 x 3
70% +10
130 x 6 x 6

ham curls and extensions 3 sets of 12

nice :)

c.

3 Shots and Your Dead.

Warm up: Hill sprints out back. 20 minutes. Sunday morning in the park and all was well......

1) Bench
bar x 10
65 x 8
75 x 5
85% + 5
85  x 10 sets of 3
easy smeezy

2) Squats
bar x 8
95 x 5
135 x 5
85% +5
150 x 10 sets of 3
!!!!!!! got a spot for the first set and then I was on my way! Each set got easier as I worked on form. And then I heard it. 3 gun shots. Looked out back where I had just done my sprints and saw the man down. Within 5 minutes there were about 10 cop cars. The ambulance came too late. Very sad.

Rest in Peace 

3) Speed pulls

175 x 10 singles

4) BB Shrugs double overhand

135 x 3 x 12

5) One arm DB Rows

45 x 3 x 12

c.

Have no Fear

oh but I did. squatting 145 for 8 sets of 4 scared the crap outa me. and I was tired. so I walked on the treadmill for a good 20 minutes. and then started with the bench. like I always do.

1) Bench
bar x 8
65 x 8
80% +5
80 x 8 sets of 4
They were easy. But I was tired and getting scared to squat

2) Squat
bar x 8
95 x 4
125 x 3
80% +5..........
145 x 8 x 4 :)
They were, easy? Yep. and they were deep. I was on fire.

accessories
Ham Glute Raise
bw x 4 x 10

Leg Extensions
40 x 4 x 8

Leg Curls
40 x 4 x 8

Life is good :) when your a little bit Russian.

c.

hi.

spent the morning scooping up sheet rock muck and washing floors and walls. My room is put back together. for now. then spent some time in the dumpster going through my bags of sheet rock muck, looking for loss keys. found em. Not in the dumpster though.

Alotta people think I am crazy for doing this Smolov program but one guy told me today, if you pick up the same calf everyday, eventually you will be able to lift a cow :) Thats good right? I liked it!

35 reps of 135 makes me meloncolly.

Week 2 Day 2

1) Bench
bar x 8
65 x 8
75% +5
75 x 7 sets of 5

2) Squat
bar x 5
95 x 5
115 x 3
75% +5
135 x 7 sets of 5
These went better than expected.

Half way there.

c.

When it Rains it Pours

shoulders mopping bis and tris

Warm up: Mopped a leak in my massage room for 3 hours. It was a little devestating. Maybe it is bad karma, like some have said. Or maybe its a sign given to me, to always be vigilant, always be listening, and always remain hopeful, as I'm led in the direction that was meant for me.

supersetted
1a) BB overhead presses
35 x 4 x 10

I am a being of Heaven and Earth,
of thunder and lightning, of rain and wind.

1b) BB upright rows
35 x 4 x 10

1c) BB Curls
35 x 4 x 10

2) One arm DB Presses
25 x 4 x 10

superset
3a) Cable bicep pully things
20 x 3 x 20

3b) DB tri extensions
5's x 15
10's x 3 x 8

3c) Tri press downs rope
30 x 3 x 8

c.

Week 2

1) Bench
bar x 8
65 x 8
70% + 5
75 x 6 x 6

2) Squats
bar x 5
95 x 3
115 x 2
70% + 5
125 x 6 x 6

too tired for accessories.

c.

Russian Mom

me :)
Finished my first week of Smolov on Mother's Day.

1)  Bench
bar x 8
65 x  8
85%
80 x 10 sets of 3
NBD

Scarred from the Bar. 

2) Squats (holy crap)
bar x 8
95 x 5
125 x 4
85%
145 x 10 sets of 3
Big Deal. They were hard and almost missed a few. Which was scary cause I squatted in the competition rack. I had to call on St. Sabastian for a few. I just pictured him with a sword through his gut and still fighting.

3) Speed Deadlifts
145 x 8 doubles

4) one arm DB Rows
45 x 3 x 12

5) Cable pulls v bar
65 x 3 x 12

c.

Day 3 And I Still LIke It :)

80% Day

1) Bench
bar x 8
65 x 8
75 x 8 sets of 4
kinda easy once I got started.

2) Squats

I felt like him.
Strong. 

bar x 8
95 x 8
115 x 4
140 x 9 sets of 4 (added up my tallies wrong so got an extra set in there) (math....)
Some of the sets, I thought I was gonna die. Some I felt like a Russian on juice. I think all the sets, makes me concentrate on everything I have to do right.

Accessory

DB RDL's
45's x 2 x 20

Then some cable abs done a weird way. Ryan the lawyer showed me them. Painful.
100 x many.

c.

Hard Work Will Pay Off.

Week 1 Day 2 plus chest

1) Bench
bar x 10
60 x 8
working sets 75%
70 x 7 x 5
paused each one.

I changed my 1RM for my squats to 175 from 185.

2) Squats
bar x 8
95 x 8
120 x 3
working sets 75%
130 x 7 x 5
thats alotta reps.....

Chest Accessory

3) DB flies
25's x 8,8,6

c.

Circuit Day

supersets

1a) BB overhead press
35 x 3 x 15

1b) BB Upright Rows
35 x 3 x 15

1c) BB curls
35 x 3 x 15

Superset

2a) DB Front raise
5lb x 3 x 15

2b) Tri press downs
50 x 3 x 15

3) DB tri extensions
15's x 3 x 12

Thought about changing my squat numbers but I think I will just muster through them as they are.

We just scheduled two meets. One fun push/pull with pizza and another sanctioned USAPL. The push pull will be on Friday, August 10th at 6pm. And The USAPL will be Saturday October 27th.  I think I will do the push pull and work at the other since we have a hard time finding enough people to help out.  I will find another full meet someplace else.

c.

And so it begins...

Week 1 Day 1 of Smolov Jr. for bench and squats.


1) Bench
bar x 10
working sets 70% of a 95 1RM (conservative)
65 x 6 x 6


2) Squats
bar x 10
95 x 8
120 x 3
working sets 70% of 185 (shoulda been more conservative)
130 x 6 x 6
holy crap (tchyo za ga`lima) they were mad hard


3) Ham Glute Raise
bw x 3 x 12


4a) Ham curls
40 x 3 x 12


4b) quad extensions
40 x 3 x 12


walk 20 minutes.


c.

Last recovery day.

Tomorrow starts my new Smolov program. I will learn some Russian swear words to make it more legit.

today:

1) one arm db rows
35 x 3 x 15

2) Lat pull downs
65 x 3 x 15

3)  chest supported rows
+25 x 4 x 10

4) Speed deadlifts
145 x 10 doubles

5) DB lunges
25's x 4 x 10

6a) Leg press
1 plate x 4 x 10

6b) Pushups
4 x 12

7a) Kettlebell swings
45 x 3 x 50

7b) Decline abs
3 x 12

Today I am grateful for God's unconditional love for me. Here's hoping I never get severed from that Vine.

c.

Nothing Much part III Plus a theory...

ran the park hill 6x plus 2 miles. Came back to the gym like a Lucky Strike smokin junkie. wow.

Decided to give those RDL's one more chance. Used straps and added 10lbs. Nope. nothing. So I asked the one who recommended them, and learned I hadn't been going down low enough so I was really just working my upper back.

1) Barbell RDL
95 x 20 nothing
115 x 20 nothing
saught advice and came down lower. Yup.
95 x 2 x 20 the right way. and they hurt.

2a) DB bench press
20's x 4 x 15

2b) cable bicep pulley thingys
20 x 4 x 15

3a)  Pec flies
20 x 4 x 15

3b) tri press downs
60 x 4 x 15

then my kid came in to visit :) His birthday is tomorrow, Cinco de Mayo.



Now my theory. which has nothing to do with weightlifting. There is a straight line from when we are born to when we die. It is our journey that leads to our destination. But being human and given choices, we deviate, making that line zig zaggy. Our journey soon turns into an adventure, leading us to the same destination, but making it more interesting. Perhaps I should not drink wine this late.

c.

Nothing Much Part II

Leg day I guess. Just doing minimal to keep my muscles ready for next week.

walk 20 minutes

1) Front squats
bar x 10
65 x 10
75 x 10
85 x 3 x 5

2) BB RDL's for my hamstrings
95 x 2 x 20

I can honestly say I did not feel them in my hamstrings. Lower back, hands (used a hook grip), forarms, but no hams. we'll see if they are sore tomorrow.

thats it. short and sweet and a tiny bit fun. Me and Myself.

c.

Today I am thankful for my patience.

The After Math

Not sure if that is one word or not...aftermath. Nope, pretty sure it is 2.

this week is just about recovery.

"Never make a decision for one week after a meet" -JP

But most of my decisions were made before my meet. But I will say, after this meet I did get a new excitement for powerlifting. Maybe because I realized I can do anything that I believe I can do. If I trust myself and dont rely on any one person, I really can succeed. I know the world is now all about bodybuilding and fitness. They are the cool ones, the tough ones, the up and coming rock stars, and so part of me wants to try it, just to fit in I guess. To be part of the cool crowd.  But there is something about powerlifting that ignites something deep within me. A test of strength, overcoming great fears, putting yourself on the line knowing there's a good chance you will fail, but you dig deep within and block all else out, and just do it. Get under that bar and lift. Knowing the chance of getting crushed is too real. But the victory of getting that lift, makes you taller and better than the rest of the world. anyway, there are many options in my future.

Monday I ran hills for 20 minutes. Brutally fun.

Tuesday (today) I did a shoulder circuit. Light weights.

all supersets

1a) One arm db presses
15's x 5 x 15

1b) DB Hammer curls
15's x 5 x 15

1c) Kettlebell swings
30lbs x 5 x 50

2a) Cable upright rows
50lbs x 4 x 15

2a) Rope Tri press downs
50 x 4 x 15

2c) Ez bar skull crushers
bar x 4 x 15

I'm going to try this insane program for my bench and squat, starting this Sunday. My friend Dani :) who is an amazing bencher and built like me, increased her bench alot. My friend Phil who I trust completely, said it is too insane. But so am I. And it can't hurt to try. If I bail, I bail.

The program is Smolov. It is a 3 week cycle. Basically it is a 4 day/week program where you do the lift each day at different percentages and going up each time. So since I will be following it for squats and bench, I will squat and bench tuesday, wednesday, friday and sunday. I will not deadlift except for speed pulls with super light weight. I will add back accessories to one day, and legs and arm and chest accessories to the other days. I will spread it out so I only do one or two accessories each day.

oh, and I have to strengthen my hamstrings. They are my weak link to my deadlifts.

The most exciting thing to hear.

c.

The Meet

I'd say my best meet. Not from the numbers, but from what I learned.

I was brought up (in the powerlifting world) to believe that this was a selfish sport. Never talk to anyone at a meet. Never help anyone out and always put your self first. If it hadn't been for all the support of all my new and old friends  maybe I wouldn't have done so well. I went to the meet alone but I competed among friends. I had no training partner or handler, but people stepped up. They offered encouragement, support, assistance, condolences, words of wisdom. And in return, I got to pass that along to others.

I wanted to call my own numbers, because frankly, I was the only one interested in what I would be lifting. I knew what each lift felt like, where my head was at that moment and what I was capable of. I did consult with a great PL veteran at the table who I trusted entirely, when my mind couldn't come up with my next lift.


Squats

I warmed up to 135 for 2 doubles
1st attempt: 150 good
2nd attempt 165 red light. Some how I got off balance and started falling backwards. Tried to save it but I had to move my foot at the top of my lift. dang.
3rd attempt 165 again for white lights.

Not the best for my squats by far, but coming back after the freaky 2nd attempt gave me new found moxi and courage.

Bench
warm up to my opener for 3 tripples, paused.
1st attempt 85 good
2nd attempt 95 good!
3rd attempt 100 GOOD!!! I've missed that dang number forever. I used the long pauses (and they were long) to get even tighter. I remembered the trick someone told me a while ago, about getting more air than I needed and using it to blast through the sticking point by breathing out. It worked :) Plus my hand off guy reminded me too.

I had gone to the meet hoping to pull my 300. The veteran at the table said if I wanted it, I had to keep eating between all my events and drink a 5hour energy right before the first pull. I would only get the effects for 20 minutes so time it right. Well....I thought I did.

Deadlifts
warmed up to 225 for a single
1st attempt 250 good
2nd attempt 275 good but I knew I didn't have 300 in me. My great veteren said to go for 290, which would still be a PR
3rd attempt 290 miss. He also said I had to strain to get it moving. and I had to accept it. Maybe I didn't strain hard enough. A smart woman later told me sometimes it just isn't supposed to be. I may not know why, but just except it. And so I did.

So I am grateful for my 100 bench, the amount of support from friends and strangers, and the pride that I was able to walk away with reguardless of what I lifted.  Today I am a powerlifter. (well, yesterday I was) (today I am tired)

c.

video

Outside Albany

Had some time to kill before weigh ins so I took a stroll down the streets of Albany. Here is what I saw.

The end.

ok, Now i'm Really done.

Thought I would bench again. Up to my 2nd attempt. Why not? Not like I'm a big bencher. didn't think it would do any harm. and my go to guy was out. so I decided to just do it. After all, if I got it easy, it would only build my momentum and confidence. Which is most important (from my old "go to guy")

Bench
bar x 10
65 x 10
85 x 1 paused
90 x 2 singles paused
95 x 1 looong pause and bam....easy (momentum and confidence)

20 minute walk. 6 treadmills down from my old go to guy. It was a nice walk. Distance is a good thing sometimes.

and now I am done.

c.

A Legend

Dave. Head of the Transfer Station in Niskayuna NY. Yea, it was a dump, but we liked saying the Transfer Station. And that's how we answered the phone in our little shack. Saturdays was when I would work.

Dave in front of our newly decorated
disposal. Lobster bouy's from the keys.
from someone's pool. I was the official Exterior Decorator.

They say people go to the dump to drop off their trash. I can honestly say, it is quite the opposite. Every walk of life visited the transfer station. Some to drop off garbage, yes, but some to look for treasures, and all, to chat with Dave. He was the grandfather of the town. He knew every person that stepped in there, where they lived, when their house was built, how many kids they had and the latest trouble they got into, along with their most recent accomplishments. From riding thier first 2 wheel bike, to entering the National Guard. He knew everyone's extended family and could fill in missing details of their past. He was on a first name basis with congressmen, Firefighters, State Troopers, Principals, CEO's, Detectives and yes, even the 97 year old widow who insisted on driving her car their every saturday.

If one were looking for any item, Dave would find it for them. From an old 1920's Baker Cabinet to a 62 Chevy Grill, from a microwave to a suitcase. If it wasn't in the best condition, he would spend weeks repairing it.

Bird House Admirer 

Dave made everyone feel like he was waiting for them all day to get there. Greeting them with an exhuberant "Howdy!". He would listen to all their stories, gossip, confessions, lastest projects, latest girlfriends. He would listen to the same war stories from veterans, each week, like it was the first time he heard it.

Buster. Every dog got a biscuit.

He would feed the birds every day and repair the collection of scattered birdhouses strategically placed around the area. He would fix clocks. He would fix lawn mowers. He would fix bikes and test them out. He would test out old breadmakers by bringing in ingredients and being the second to try the bread. In case the first person (usually me) died suddenly. We would decorate our shack with  old Christmas lights on the holiday and blare Frank Sinatra Christmas songs from the rigged up stereo system to the old speakers outside the shack.

Workboots in Laundry Basket in Dumpster 

Every week he would have me shave his head with an old electric barbering kit he kept stowed away in the drawer under the old playboy magazines and antique magazines. (I wasn't allowed in that drawer) He always slipped me a 5 after he examined his hair in the cracked Coca Cola mirror.

He taught me how to play horse shoes, how to drive with the right golf club, even if it went in the opposite direction into a town truck, how to use a sander, how to properly fill pot holes. He also taught me great life lessons that were given in an un-presumptuous way so I didn't realize I was learning. but I did.

Every winter late in February, we would start our vegitable seeds in tossed out, glued together flower pots. I watched how he would pull out the stragglers and encourage the strong ones. Come spring, we would transplant them into the big garbage cans outside the shack. Come summer, we would pick our tomatoes and serve them on our hamburgs that we cooked on our salvaged grill.

Gardening with Dave

Dave made working at the dump and visiting the dump a fun life event. No matter how much crap people dropped off there, they always left with something more. And not just more stuff. 

Fun at the Dump

Dave really isn't gone. they say your life continues on through the lives of all the people you've touched. So in my estimation, he will be here for another millenium. 

c.

Dave VanDenburgh
March 1936 - April 2012

Back Day minus Deadlifts

walk 20 minutes.

1) lat pull downs
60 x 4 x 15

2) Horizontal cable pulls v bar
75 x 8
60 x 4 x 15

3a) DB RDL's
40's x 4 x 15

3b) Decline Abs
4 x 15

3c) DB Shrugs
40's x 4 x 15

3d) One arm DB rows
30 x 4 x 15

Guess this is my last training day. Might sneak in one more bench. Saw someone else bench today who is competing next saturday so I think it will be ok.

Time to go say good bie to a good friend

Seeya Dave.

c.

Last Official Training Day

I benched to my opener. wont' say what it is. but did it for a triple with super long pauses. felt ok.

2) DB bench 25's x 3 x 10

3) some pushups

I will do some light back accessories sunday and then just concentrate on getting  my head in the game. Staying positive. Avoiding all stress. Pretending I am invincible. stuff like that. And maybe, watching a Rocky movie.

c.

squats, etc.

1) squats -light-70%
bar x 10
75 x 5
95 x 3
120 x 6 singles.
really just worked on form. and checked my depth in mirror to make sure I was low enough. pretended each rep was a meet lift.

2) BB lunges
65 x 3 x 8

3) Leg press
1 plate x 3 x 15

4a) Leg extensions
40 x 4 x 10

4b) pushups
4 x 10

c.

Gettin down there...

11 days out. oh my. But things are under control. I got lotsa good advice from friends these last few days. Today I stuck with my shoulder tris and bis routine. Nailed them, since it will be my last big day. The rest will be working up to openers on some of my lifts, or just working on form with light weight. Then a week off. to get fat and rested and restless.

warm up treadmill 20 minutes.

1a) Overhead military press BB (small one)
bar x 10
35 x 10
45 x 4 x 8

1b) BB curls
30 x 6 x 8ish

2a) DB one arm overhead presses
20lb x 5 x 5ish

2b) EZ bar tri extensions
30 x 8,8,6,3,2

3a) High pulley bicep curls
20 x 4 x 25

3b) Tricep Rope press downs
20 x 4 x 15

Bob the old guy who's super strong for his age and weight, came up to me to share some awesome words of wisdom for my meet. I won't share them just yet, becasue I want them to be just for me.  If he doesn't die by next saturday, he will be at the meet.

4a) Close Grip Bench
65 x 2 x 8, 6

4b) Push ups hands in close for tris
4 x 10

I liked today. Maybe because I also had an old friend hang out with me for part of my workout. I know powerlifting is sposed to be a selfish, independent sport. But sometimes, just sometimes, I like the company.

(Gracias por la compania)

c.

Deadlift Day?

Nope.

I had planned on doing my opener for my deadlifts today, 2 weeks out. Because sometimes I think I know what I'm doing :) and want to prove it.

1) Lat pull downs
60 x 5 x 15

2a) Upright rows cable
50 x 5 x 15

2b) Horizontal Cable rows
75 x 5 x 12

But then I asked Jimmy just to be sure. And he knows everything and will help anyone. I am too late for my opener but I should do my squat opener (even though I just squatted on Wednesday) and then do some speed pulls. whew. Glad I asked.

3) Squats
bar x 10
95 x 10
115 x 5
125 x 3
135 x 2
155 x 2 singles.

4) Speed Deads
145 x 8 super fast singles. Used my belt and pretended each one was my 3rd pull at my meet.
not messin around people.

5) one arm DB rows
45's x 4 x 15

6) Sled pull
+2 plates x 2 trips out back. Plowing through broken beer cans and the smell of vomit was very motivating.

I will have to figure out what to do for the rest of this week.

c.

Awesome bench day.

Even if I missed 110.  Some people just don't know me that well. I'm a different lifter than I was 7 months ago. Not better. Not worse. Just different.

I decided to get my bench in today after work and before my first appointment. Tomorrow I will be too busy. And long and behold my new training partner showed up just as I was going to start! Ryan the Big Shot Lawyer Kid.

warm up treadmill 15:34

1) Bench
bar x 10
65 x 10
75 x 10
85 x 5
2 board (and I had a hand off so it was easy)
95 x 3
105 x 1
115 x 1
No board
95 x 1 paused
100 x 1 paused and john says put 110 on there. 100 was fast.
110 x 0
still a good bench day. I learned too, that the harder you grip the bar, the more muscles you engage. And it did work. I felt stronger.

2) DB Flat Bench
25's x 10
30's x 2 x 8
35's x 8, 4
they were all to failure and Ryan pushed up the first rep. a lot easier starting from the extension.

3) Low pulley flies
20 x 4 x 10
then no rest and
10 x 6 (to failure)

4a) Tri press downs cable
50 x 4 x 20
4b) Overhead tri presses cable
50 x 4 x 20

a few stretches, and bam. Done.
Now that was a fun workout :)

c.

Catchin up.

Yesterday: shoulders, tris and bis

supersetted in 3's

1a) Over head presses
lots x 5 x 10

1b) Upright rows EZ bar.
lots x 5 x 10

1c) EZ bar curls
lots x 5 x 10

*lots = I forgot

2a) Incline DB Presses
20's x 5 x 10

2b) DB Hammer curls
20's x 5 x 10

2c) DB side lat raises
5's x 5 x 10

3a) DB tri extensions
25 x 3 x 10

3b) Bench Dips
+25 x 3 x 10

4a) Cable curls
20 x 5 x 10

4b) Tri press downs
50 x 5 x 10

5) Decline Abs
2 x 25

Today. Last big squat workout till meet.....Important for me.

warm up: walk 20 minutes

1a) Calf raises
75 x 5 x 10

2) Ham curls
40 x 5 x 10

3) Squats with power racks we use for the meet.
bar x 10
95 x 10
120 x 2 x 5
135 x 3 x 3
150 x 2
Big working sets...was going to ask jimmy to spot me. He's the only one who said he would help. But I decided I didn't need no dang help. If I missed, I drop the damn bar. NBD. So I envisioned what that would sound like. It would be loud. But I was ready.
165 x 2 x 2
huh. I guess I don't need any help from anybody. And I won't need any help at my last meet. Powerlifting really is a selfish sport. Unless you are super strong, or super pretty, you can count on no help.

4)  BB Lunges
95 x 3 x 8

5) Leg Extensions
40 x 10
50 x 10
60 x 6
40 x 10

c.

Yesterday's Deadlifts

A full day of massages but I was lucky I had an hour in between to fit my workout in. Plus lucky I work in a gym :) No commute time for me.

1) Horizontal cable rows
90 x 4 x 10

2) one arm DB rows
45 x 4 x 10

3) Lat pull downs
75 x 4 x 10

4) chest supported rows
+25 x 8
+35 x 8,6,6

5) deadlifts
135 x 8,5
185 x 2 x 3
205 x 2
235 x 3 doubles

6) Ghetto BB rows
+35 x 10
+55 x 4 x 8

c.

2 in 1

I'll start with Wednesday, Squat day. I forgot to get my numbers before john left but since I had been up since 4am and was wicked tired, I just went light.

1) Squats
bar x 10
95 x 10
120 x 5
135 x 3
155 x 2
135 x 3 x 3

and then I had appointments so I continued this morning.

Leg accessories

2) Front squats
bar x 10
65 x 10
85 x 5
95 x 5
115 x 5 sets of 3. I used the 35lb plates so it would look cooler. Afterall, I was amongst 7.5 gangstas.

2) BB Lunges
65 x 3 x 8

3) Leg Press
1 plate x 10
2 plates x 5 x 5

supersetted with pushups
6 x 10

4) Leg Extensions
40 x 2 x 10
50 x 10
60 x 8

supersetted with pushups
4 x 10

6 Hours later after work, I did my bench since tomorrow I have appointments all afternoon and evening.

1) Bench
bar x 8
65 x 10
75 x 10
85 x 5
90 x 1
95 x 1
100 x 1
105 x 1 :)
95 x 3
I got to bench with Sam the Asian and Will the coffee drinker.  What a treat......anyway,  J-Dirt handed off for me. I think the annoyance helped my lifts.

2) Close grip Incline Bench
bar x 8
55 x 8,6,6,4

3) DB Bench
25's x 4 x 10

c.

The Realization.

But first, the workout.

Shoulder, Bis and Tris. I will do chest with my bench on Fridays. or whenever I can fit it in.

1a) Over head Press BB
45 x 10
55 x 5
60 x 3 x 3
45 x 10

1b) EZ Bar Preacher Curls
20 x 8
30 x 8
35 x 3 x 3
20 x 10

1c) Tricep Pushups
5 x 10

2a) Seated DB Military Press
20's x 5 x 8

2b) DB Hammer curls
20's x 5 x 8

2c) Cable Press Downs
30 x 5 x 10

3a) EZ Bar upright rows
35 x 4 x 10

3b) EZ bar curls
35 x 4 x 8

4a) High Pully curls
25 x 4 x 10

4b) DB lying Tri Extensions
5's x 4 x 8

4c) Regular pushups
4 x 10

I've been doing some thinkin. Scary I know.  I'm not sure what I will be doing for my bench in the meet. I obviously will not be able to get 100. It's crushed me too many times lately. And the memory of how heavy it was, is stickin in my head. So I won't even attempt it. I was also told my squats are not good because my legs are not strong. A little late to change that now. So I will try and block that comment from my head so I don't bomb on my squats. I guess I will go to the meet to pull 300. That will be my only goal.

 I will also have to start thinking about my attempts. In the past I've relied on someone else  to call them for me. someone who always knew exactly what I was capable of. But that person hasn't seen a single lift I"ve done in 6 months. To the day actually. (except for last weeks squats). so it will be up to me.

And I think this will be my last meet. I've been told I need a training partner if I want to be good. I always thought, I didn't need one as long as I had someone to go to for support and advice when I did my workouts. But I no longer have that either. So I will just concentrate on being an awesome massage therapist. And lift weights, just to lift weights. I guess.

c.