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Ambre
10-16-2009, 12:39 PM
Hey everybody!
Iím a raw lifter with the SPF. Iím just coming back to lifting full-time after a couple months off after tearing a muscle in my back (spinal erector) at the last meet I competed in. I just joined a new team last week with Terry Burgin, Sam Byrd, and Tony Lucas. Since Iím basically starting over and weak as hell now, my training right now is just getting my form perfected and making sure my back is healed before I start lifting heavy again.

10/12
Trained with Terryís team for the first time. They are a really intense groupÖitís just what I need.

Foam box squats: working on form
135/3
135/3
185/2
135/2
135/3
135/3

Speed deadlifts: 50% of 1RM
135/5
185/ 6 sets of 1

Reverse hypers: short strap
90/10
90/5 **this is where it got ugly. My back started having spasms really bad at the injury area. Took a minute and started again.
90/5 **again spasms. Took another break and moved onto the next exercise.

Standing abs: purple band
3 sets of 10 ** back felt ok

Banded rotary torso: purple bands
10 each side** spams came back

Seated banded hamstrings: purple bands
3 sets of 15
**after the last set, the pain got worse, and then the nausea kicked inÖpuked, then got on the inversion table for a few minutes. That inversion table was a life saver. As soon as I was able to completely relax and hang, all the pain in my back went away.

Ambre
10-16-2009, 12:42 PM
10/14
Trained at the Navy base with Terry.

Paused bench (with Terry calling PRESS signal):
Bar/10
95/10
115/5
135/2 **felt really heavy. Iíve got a major mental block with benchingÖI can bench 205 when my mind is right.
135/2**again felt heavy and it shouldnít have. Terry helped my change my set up a little and it helped a ton.
115/5
115/5
115/6
135/1**EASY (as it should have been). Iíve got to get in the right frame of mindÖ

Tate presses:
15/10
15/10
15/10

Triceps kickbacks:
20/10
20/10
20/10

Dumbbell hammer curls:
20/10
20/10
20/10

Wide-neutral grip lat-pulldowns:
105/10
120/10
120/10

Narrow-neutral grip lat-pulldowns:
120/10
120/10
120/10

Straight-arm pull downs:
50/10
50/10
50/10

Ambre
10-16-2009, 12:46 PM
10/15
My old training partner Dave came and trained with us today.

Safety squat bar foam box squats: again, just working on form and finding a current 1RM for SS bar.
Bar/5
Bar/5
135/1
135/2
185/1
185/1
205/ fail :(
205/ fail :( **my brain has become my worst enemy. 205 isn't a weight that I should fail...my confidence needs some work.
195/1

Reverse hypers: 1st 2 sets w/ short strap, 2nd 2 w/long strap
50/10
50/10
50/10
50/10**back felt good. Spasms were minor.

Seated banded hamstrings: purple band
3 sets of 10

Standing abs: purple band
3 sets of 10

Banded rotary torso: purple band
3 sets of 10 each side

Band pull-aparts: doubled red mini band
3 sets of 10

Calf-raises:
3 sets of 50

Safety squat bar good mornings: squat stance
55/10
55/10
55/10

**my back was sore, but it didn't feel like "injury pain", just regular muscle soreness..thankfully the spasms were very minor today.

lil' power
10-16-2009, 12:55 PM
yea Ambre, glad you started your journal here.

Wow, what a team you're training with...I'm sure nothing will stop you now!

I understand the mental issue with squats, I'm the same as Lones could attest to.

Ambre
10-20-2009, 10:03 AM
yea Ambre, glad you started your journal here.

Wow, what a team you're training with...I'm sure nothing will stop you now!

I understand the mental issue with squats, I'm the same as Lones could attest to.

Thanks Vikki :) I'm so proud of you for your elite total!!! I really gotta step it up so I can total elite for Nationals next year. This new team is awesome and they are determined to kick my ass into gear.

Ambre
10-20-2009, 10:16 AM
10/19 speed squats & pulls

squats: buffalo bar/ foam box
bar (55lbs)/5
135/2
185/1

**added choked down blue bands**
bar/2
90/1
90/2
90/2
90/1 **failed off the box on 2nd rep. Dropped my head and couldn't drive it back.
90/2
90/2
90/2
90/2
90/2

speed deads: @ 60% of 1RM
205/1 x 6 sets

blue band death march:
6 trips with me pulling Terry, then 6 sets of Terry pulling me
**I think part of my soul died during this exercise...somehow managed to not vomit though...

standing abs: purple bands
3 sets of 10

inversion table:
5 minutes

Ambre
10-23-2009, 08:48 AM
10/21

bench: 60lb bar
bar/5
130/3
150/1
170/miss **again, this is not a weight I should miss...I'm not sure what's happening with my brain. I couldn't even get it off my chest. UGH.
160/miss **same brain problems....decided to drop back down and just work on speed
135/2
135/3
135/2

purple band triceps pressdowns:
3 sets of 10

purple band lat pulldowns:
3 sets of 10

1 arm dumbbell rows:
65/8
45/10
45/10
45/10
45/10

close grip push ups:
10 sets of 10

Ambre
10-23-2009, 08:35 PM
10/23

squats: 60lb bar/ no box
bar/5
135/3
185/3
225/1
290/1 **added light wraps
290/1
260/1 **knee sleeves for rest of sets
260/1
260/1
260/1
260/miss ***set up wasn't good at all. Felt spent.

**pin-pointed one of my major weaknesses (besides my confidence) which is abs. I'm strong in my set up, but as soon as I start to come out of the hole, I end up losing my arch and buckling over, so my squats end up being heavy good-mornings. Finished workout with heavy abs today

standing crunches: purple bands
4 sets of 10

standing abs: different from the first exercise and with green bands
4 sets of 10

rotary torso: purple bands
4 sets of 10 each side

290 is a PR since I've come back from injury. I haven't squatted more than 275 in 5 months. This makes me feel really good :):):):):)

Ambre
10-28-2009, 07:00 PM
10/28
I've missed a couple of sessions due to ridiculous amounts of homework and studying...lame.:drooling:

Bench: 60lb bar
bar/10
110/5
130/3
150/1
175/miss **still can't figure out what's going on with my bench...I shouldn't be missing these weights...:mad::mad::mad:
160/1

Close grip: 60lb bar
130/3
130/3
130/3
110/8
110/5

Lat pulldowns: plate loaded machine
90/10
90/10
90/10

Triceps pressdowns: plate loaded machine
25/10
25/10
25/10

Standing abs: green bands
4 sets of 10

Ambre
11-02-2009, 08:55 AM
10/30

ME deads: to find a current 1RM

Deadlifts:
135/6
135/3
225/1
275/1 **this is the 1st time I've pulled more than 225 since July when I tore my back
315/miss **I literally started the lift and said HOLY **** THIS IS TOO HEAVY and put it down...completely forgetting that it always feels heavy, but I can handle it. I re-grouped and went for it again.
315/1 **easy :rolleyes:
335/1 **complete shock. I really didn't think I would be lifting that again for a while. When I tore my back, I pulled 340 at a meet, so this is only 5lbs less than my personal best. After 2 months off, I am really happy with this. :clap::clap::clap::clap::clap:

Stiff leg deads:
155/10
155/10
155/10

Standing abs: green bands
3 sets of 10

Side bends: green bands
3 sets of 10 each side

calf raises:
BW/50
BW/50

Ambre
11-03-2009, 05:22 AM
11/2

Speed squats: 50% w/60lb bar
150/2
150/2
150/2
150/2
150/2
150/2
150/2
150/2

Speed pulls: 50%
170/1
170/1
170/1
170/1
170/1
170/1

Leg extensions: plate loaded machine
90/10
90/15
115/15

Side bends: green bands
3 sets of 15

Standing abs: purple bands
3 sets of 10

Band pull-aparts: red mini
1 set of 15

Death march: about 30yrds
5 sets me pulling Terry, 5 sets Terry pulling me

40 yard sprint:
1 set

Lones Green
11-03-2009, 06:05 AM
Glad to have you posting a log here.

The whole mental thing sucks. If you can, post a video of your setup. There are a lot of big benchers here that can help you out with it.

Lots of abs has helped my squat out a lot too, I've been there with the whole goodmorning squats.

Ambre
11-03-2009, 09:11 PM
Glad to have you posting a log here.

The whole mental thing sucks. If you can, post a video of your setup. There are a lot of big benchers here that can help you out with it.

Lots of abs has helped my squat out a lot too, I've been there with the whole goodmorning squats.

Thanks Lones :) I need to get a video camera (hoping Santa will get me one) so I can record my lifts. I know a lot of my problem is mental, but my form could use some help as well I'm sure...

Ambre
11-03-2009, 09:20 PM
11/3

Floor press: buffalo bar @ 90%
bar/5
105/5
105/3
125/1
140/miss **my butt came off the ground, so I didn't count it
140/1
150/1
140/2
140/1
140/1
140/1

Plate loaded triceps pressdowns:
25/10
25/10
25/10

Band pull aparts: red minis
4 sets of 15

Overhead triceps extensions: purple bands
3 sets of 10

supersetted:
shoulder press: red minis
3 sets of 10
banded curls: red minis
3 sets of 15

Plate loaded lat pulldowns: wide grip
90/10
90/10
90/10

Face pulls: red minis
3 sets of 10

Plate loaded narrow/neutral grip lat pulldowns:
90/10
90/10
90/10

Ambre
11-07-2009, 10:22 AM
11/5

Squat:
bar/5
150/3
150/3
240/1
240/1
290/1
300/1**I've only squatted 300 once before and it was several months ago, so I'm calling this a PR
320/1**HUGE PR!!! This felt incredibly light and it was super quick out of the hole. 315 has been my goal forever and I passed right by it tonight!!!
350/miss**Got about 3/4 of the way up and got a little forward. I'll have this by next month. More ab work needed....

Stiff leg deads:
225/5
225/5
225/5

Superset:
standing abs: green band
3 sets of 10
side bends: green bands
3 sets of 10

calf raises:
2 sets of 50


11/6

Speed floor press: @ 55%
bar/10
bar/10
85/3
85/3
85/3
85/3
85/3
85/4
85/4
85/4

Superset:
pushups: close grip on foam block
3 sets of 10
pushups: 1 hand on floor/ right hand on foam block
3 sets of 10
pushups: 1 hand on floor/ left hand on foam block

overhead triceps extensions: purple bands
3 sets of 10

Close/neutral grip lat pull downs: plate loaded
90/10
90/10
90/10

Wide grip lat pull down: plate loaded
90/10
90/10
90/10

straight arm pressdowns: red mini band
3 sets of 10

curls: EZ curl bar
35/10
45/10
45/10

Donnajo
11-07-2009, 10:45 AM
Hey Ambre it is donna....Vikki told me you are journaling in here. I will check it out. My journal link is in my siggy....glad to have more ladies on here.

GoodyGirl
11-07-2009, 06:41 PM
Wow! Great going on the squats! You're a strong lady!!! So many boys in my gym would hate you (or love you!) for that very reason. You'd squat WAY heavier than they ever would. I'm impressed. Keep up the good work.

Ambre
11-15-2009, 04:17 PM
Thanks Donna and GoodyGirl for checking out my log :)
When I trained at a commercial gym, most of the guys were really confused as to why I was in the "boys section" of the weight room and not in the cardio bunny room...they soon figured out that I knew what I was doing and started leaving me alone. When I train alone, I still get randonm guys that want to "help" me :rolleyes: (like they would count the weight on the bar and ask me if I was sure if I could lift it and stuff like that). One time I had a guy run from across the gym and rescue me from what he thought was a failed squat...I was actually just doing pause squats. It can be frustrating sometimes...

anyway...back to journaling :)

11/6

speed floor press: @ about 50%
bar/10
bar/10
85/3
85/3
85/3
85/3
85/3
85/3
85/3
85/3

superset:
close grip pushups on foam block:
3 sets of 10
uneven pushups L hand on foam/R on floor:
3 sets of 10
unevn pushups R hand on foam/ L on floor:
3 sets of 10

overhead triceps extensions: purple band
3 sets of 10

neutral/narrow grip lat pull downs:
90/10
90/10
90/10

wide grip lat pull downs:
90/10
90/10
90/10

straight arm pull downs: red mini bands
3 sets of 10

curls: curl bar
35/10
45/10
45/10


11/10

reverse band bench: green bands
bar/10
bar/10
130/10
240/miss**wasn't warmed up enough
200/3
220/1**PR
240/1**PR
260/miss

superset:
close grip pushups on foam block:
3 sets of 10
uneven pushups L hand on foam/R on floor:
3 sets of 10
unevn pushups R hand on foam/ L on floor:
3 sets of 10

wide grip lat pulldowns:
90/10
90/10
90/10

1 arm rows:
60/10
60/10
60/10


11/13

speed incline bench:
80/3
80/3
80/3
80/3
80/3
80/3
80/3
80/3

tate presses:
60/10
60/10
60/10

triceps press downs: red minis
3 sets of 10

superset:
band pull aparts: red minis
3 sets of 10
face pulls: red minis
3 sets of 10

1 arm rows:
60/10
60/10
60/10

neutral/narrow grip lat pull downs:
90/10
90/10
90/10

***had some fun after training and Terry wanted me to try benching in a shirt...NEVER used gear before. I put on a very loose Inzer double ply denim and got the bar to touch, then did 150 a couple of times. Fun stuff...may consider trying gear late next year after totaling raw elite***

11/14

buffalo bar squats:
bar/3
150/3
150/3
150/3

***added choked down blue bands***
bar/3
100/3
100/3
120/3
145/1
175/1
195/1

static holds:
415/ 6 seconds
505/ 10 seconds (wow...that was HEAVY :D)

GHR:
10
8
8

back hypers: quad mini band
10
10
10**no bands

standing abs: red and purple bands
3 sets of 10

side bends: green bands
3 sets of 10

calf raises:
2 sets of 50

inversion table:
10 minutes

***here's a video of my 175 blue band squat (we forgot to record the 195). I think I rocked too much coming off the box (I also racked the bar on my thumb *OUCH*)...<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/XlV-4IELvKI&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XlV-4IELvKI&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

lil' power
11-15-2009, 05:21 PM
wow that squat was fast! I do agree tho, there's a little rockin' going on. I just started using foam, it's hard to keep tight.

You do Tates with 60# db's? If so, that quite heavy for tates.

I'm just so glad you found a good group to train with,it makes all the difference.

Ambre
11-17-2009, 02:50 PM
wow that squat was fast! I do agree tho, there's a little rockin' going on. I just started using foam, it's hard to keep tight.

You do Tates with 60# db's? If so, that quite heavy for tates.

I'm just so glad you found a good group to train with,it makes all the difference.

Haha, I think those were supposed to be skull-crushers...I must have skipped a line in there somewhere. Those would be pretty heavy Tate presses.

I just started foam squats when I started training with Terry. Definitely harder to stay tight (especially with the bands too), but I'm getting better and that's the main thing :)

So you're gonna start training with JK and Amy? That's gonna be awesome!!! I really want to make it down there sometime and train with you guys. JK's new gym looks badass!

Ambre
11-19-2009, 08:46 PM
11/19

squats: buffalo bar
145/3
145/3
145/20
145/20 **really can't believe I didn't puke after this set...
165/10

GHR:
4 sets of 5

back hyper extensions:
3 sets of 10

straight leg sit-ups: on GHR
3 sets of 10

standing crunches: on lat machine
45/10
45/10
70/10

calf raises:
4 sets of 25

Woohoo! Next week is our scheduled week off! I'm feeling pretty beat up and totally ready for a break. I'm heading to Russellville, Ar tomorrow for the Top Hog's meet. This will be my little brother's second meet (first full-power) and I'm so excited for him!!! :D:D:D

Ambre
12-11-2009, 08:16 PM
12/1/09
**first day back after scheduled week off**

bench:
bar/20
bar/15
95/4
115/3
135/1
170/miss
160/miss

3 board:
185/8

5 board:
185/10

rolling dumbell triceps:
20/15
20/10
20/10
20/10
20/10

triceps pressdowns: purple band
10
10
10

1 arm rows:
**started having really bad back spasms with this**

lat pulldowns:
90/10
90/10
90/10

straight arm pulldowns: 2 red minis
10
10
10

Ambre
12-11-2009, 08:22 PM
12/8/09
**missed a few days b/c of school and going to the Cell Block meet**

floor press:
bar/20
95/10
135/3
155/1 PR!!!
170/1 PR!!!
155/3
155/2

yoga ball pushups:
10
8
15

overhead triceps extensions: red minis
15
10
10

triceps pressdowns:
35/10
35/10
35/10
35/10

lat pulldowns:
95/10
95/10
95/10

assisted pullups:
6
15
10

Ambre
12-11-2009, 08:28 PM
12/10/09
**had about 6 new guys in the group tonight. The intensity was awesome.**

squats: foam box
135/3
135/3
185/1
225/1
310/1 PR in just knee sleeves
330/1 **HUGE PR!!! (had on knee wraps)

GHR:
5
**that was it...my hammies were toast

sumo speed deads: @55% of 1RM
135/5
225/2
195/1
195/1
195/1
195/1
195/1
195/1

back extensions:
10
10
10

straight leg sit-ups:
10
10
10

I'm feeling so much more confident in my squat with this new team. They really push me and it's paying off for sure. My 405 squat is getting soooooooo close.

Ambre
12-11-2009, 08:34 PM
12/11/09

floor press: @ 55% w/ 80lbs chains and 60 sec. rest
45+/10
65+/3
85+/3
85+/3
85+/3
85+/3
85+/3
85+/3
85+/3

chest press: 2 red minis
10
10
10

triceps pressdowns:
45/10
45/10
45/10

curls:
45/10
45/10
45/10

lat pull downs:
90/10
90/10
90/10

fat man pullups::
10
10
10