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.