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.

Energy Free Deadlifts

Good thing I got to go light today because holy cow I was wicked tired with zero energy.

1) Lat pull downs
75 x 4 x 10

2) Horizontal Pulls V bar
75 x 4 x 10

3) One arm DB Rows
35 x 4 x 10

4) DB RDL's
50's x 4 x 10

5) chest supported T rows
+25 x 4 x 8

6) Deadlifts
135 x 8, 5, 5
185 x 2 x 2
205 x 3 singles.
wow. they were slow. I had to tell myself the weakest girl could pull this on a bad hair day. To get excited. It barely worked.

7) Hammerstrength Shrugs
+100 x 4 x 10

8) Cable Upright Rows
50 x 4 x 10

9) Decline weighted abs
+25 x 4 x 8

10) Pushups
4 x 20

c.