Rack Pulls

Gripping the bar so hard your hands go numb. 

Knowing there’s more weight on the bar
than you can physically pull from the floor. 

Tensing every stinkin muscle in your body. 

Pulling for an eternity before the bar even budges. 

Going deep into your soul to find what your really made of 

while your body shakes uncontrollably. 

Seeing stars and beautiful darkness. 

Sounds of the gym fade away. 

Standing erect with 345lbs.

I love rack pulls.

c.

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.