PDA

View Full Version : My workouts



rayba
11-22-2009, 08:06 PM
just starting up powerlifting. squat max 170. dl 235 from 3 in deficit. bench max 105 paused in a meet. touch and go 115.

Today- 11/22/09

accesory stuff (upper body)
mil press- bar. 4x10- this pissed me fof that it was difficult. ive done more than this before

face pulls- mod. 4x10, could have gone up in weight...but didnt wanna push it on a day like today

front raise 15lb db 4x10- good weight, happy that i could get this ...8 lbs used to be a challenge

pull ups 1,2,3,4,5,4,3,2,1-assisted by boyfriend.

farmers handle row- 1x10@45 2 @ 55 and 1@60 lbs...liked that i had to use some core for balance on these because the bar was so long

seated row two 25plates 4X10: this was a good challenge

db preecher curls- 12 lb dbs 4x10

push downs with the triangle 4x17 light wt

gopostal42
11-23-2009, 09:20 AM
look at you and your shiny new journal ;)

rayba
11-24-2009, 03:11 PM
ME squat

did rdl's with bar in between warm ups to get my hamstrings loosened up so i wouldn't fold over so bad in the bottom. my boyfriend suggested this and he's obviously a genius because i hit a big pr today.
barx7
65x4
95x4
135x3
155x3
175x1
190x1 pr!
200x1 bigger pr! old pr was 175x1 :)
175x3

ghr
3x10 3rd set was ****ty

leg press (45)
135x10
225x10
180 2x10

hip add/abd
4 sets

RDL's
4x10 w/ bar
95 3x10

rayba
11-24-2009, 07:57 PM
Yay derek ! You posted something :)

gopostal42
11-25-2009, 10:08 AM
wooooo!

rayba
11-28-2009, 08:52 PM
11/25/09 wed. bench
warmes up on flat bench.
4x3 95
2x3 105
(pretty happy with this, last month oct 28th in meet my max bench was 105, and it was a good struggle. these came hard at first but the more i did today the better they got)

head hurt so couldnt do much accessory.
tri kickback-
1x10 15lb db

incline db bench-
3x10 2@25 1@20

rayba
11-28-2009, 08:58 PM
11/27/09 friday
normal sumo pulls from floor
225 3x2
235x2
ended with a single pull 145
felt like ****. worked all night and got a nap in before lifting. not really happy with today, but atleast i hit that 245. (as lifted in meet ((but it was not counted)...need to work on the lockout, it will come easy as ling as i make sure i focus on it and not just forget once that weight comes up. the lockout at the top jus needs to hang for a lil longer...i have the ability to control that weight at the top, i just need my lockout to show that.)

standing goodmornings...3x10 65lbs. really feel that pull in my tight hammies

ham curls with green band
3x10 LOVE THESE

some leg extensions just one set

gopostal42
11-30-2009, 06:30 PM
get your upper back locked out and you'll be golden.

rayba
11-30-2009, 06:35 PM
sunday 11/19/09 DELOAD WEEK

upper body.
mil press 3x25 30lb bar
closed grip lat pull down 2x25 @40 and 1x25@50
low row
arm curls 12lb 4x25
flat bench4x25
tried the log (100lbs) almost beat me. almost got a rep in WOOO WEEE
tri push down4x25

rayba
11-30-2009, 06:42 PM
monday 11/30/09 deload week lower bod

leg press one 45 plate 4x20
leg extensions 1x20 single legs 2x20
ham curl green band. bench mod. length away 3x20
adductor/abductor mod weight mainly stretching...2x10
heavy calf raises...
two plates 1x10
two plates + one 25 plate 1x10
four plates 1x10
5 plates 3x10.

my calves better get SWOL. QUICK. :)

gopostal42
11-30-2009, 11:33 PM
you keep this stuff up and you're gonna have 3 sets of glutes. 1 on your bum, one for hamstrings and another for calves! i'm a fan.....

rayba
12-06-2009, 02:41 PM
sunday 12/6/09 first day after r deload week!

bench:
warmed up with ... bar for a couple sets around 12 reps. then 55lbsx5, 65x5 ,75x5

pressed 85lbs to failure..(got 15reps.) i was happy with this.
pressed 95lbs to failure...(got 7 solid reps and one with help)
once again did 95lbs 2failrure and got id say 7 or 8 reps in.

should have probably stuck with 85lbs and really killed that with lots of sets, but the ones with 95 was decent i think.

accessory stuff-incline db 25lbs 3x12
flys 2x15lbs 1x12lbs
pull ups 3x5 (assisted) ...got two solid ones on my own ...one at the beginning of the first two sets. i didnt need too much help i dont think. I was happy with this although i wish i could do more bw w/o help. itll come tho!
farmers walk 3x12 first set was with 40lbs last two sets were with 50lbs. took a bit to get kinda used to that weird stance, but it came. i really had great form on the last set!
ebc's 1x12 @10lbs then 1x12@12lbs then 1x25 (as many as i could knock out) with 12lbs.
skullies w/db - 15lbs 3x12. didnt get the very last rep on the last set. last set i was shakin.

good day. :)

rayba
12-06-2009, 02:42 PM
derek, u know i would love that.

gopostal42
12-06-2009, 11:48 PM
you're doin great :)

rayba
12-08-2009, 05:42 PM
monday 12/7/09 squat

first week back from deload week
SQUAT:
warm up- 2x6 bar, 4x55. 4x65 worked up slowly. did a set of rdls with 95lbs 1x10.
2x10@115 WORKING ON KEEPIN A TIGHT BACK esp commin out of bottom (and i think a lil right before get to parallel)
did 2x8 @95lbs super slow just to make sure i hit each position of the lift with good form.
....so gettn bumed about the squat. not commin like i would like it to. i am making progress i just wish it was easier to keep that good form like i have on my first rep thru my whole set. its not only going to take flexability but some muscles getting stronger. its comming, i just guess ihave to realize that its not all going to come at once.

access:
rdl 3x10 95
ham curl with green band 4x10
2leg hyper w/30 lb bar 2x10, then 1x10 body weight
adductor/abductor 4x10
1leg extension 3x10, 2 leg extension 1x10
calf raises 1x10 feel strait 1x10 toe pointed out @3 plates. 1x10 toe strait and 1x10toe pointed out @4plates. then bk down to same with 3 plates.

gopostal42
12-09-2009, 01:31 AM
hey, noticable progress every week in your squat is nothing to be bummed about! wish i could do that. everything is coming together real well ;)

rayba
12-09-2009, 01:52 PM
:) thanks

rayba
12-09-2009, 08:23 PM
12/09/09 bench
today was good.
took my time warming up. barx10 55x5 65x5 75x4 85x4
with press command: 95x3 these felt good. missed placement on my chest so threw me off getting it out of there and back on its way up was a baby grind, not anything that gaveoo much t me too much trouble. 105x2 first one was golden, second missed my boob 110x2 first one once again fine.on the second one i def had a grind there on the way up because of that ****ty placement at the bottom. 105x2 decided to drop this one down , first rep good second forgot where my boob was.

***this was my max at end of oct. (110)

accessory:
inc db bench 15lbs 2x15
flat db bench 20lbs 2x12 then 2x10@25lbs really worked on gettin it slow at the bottom and comming up, to try to fix that prob on bench.
pec deck 3x10
triangle push downs- 1x15 1x12 1x10
tri press, parallel- 1x12 2x10

worked on the arch

gopostal42
12-09-2009, 11:09 PM
forgot where my boob was.

ha! i'd never do that :)

rayba
12-10-2009, 07:15 PM
Ya Donk, my boob will always be here for you. ha

rayba
12-12-2009, 11:13 AM
friday 12/11/09
lots of rrack pulls. working on starting the lift with my upper back instead of my hips. I did about 10 sets of about 2-3reps each. the weight was 225. the weight was not the issue. i know it was my back not being strong enough that was causing everything. I had it in my head that if i started the movement with my hips then i could get momentum to get the bar higher. toward the beginning of the night i was pulling this way. once i focused on trying to keep my sholders back and down chest as far out as possiable, head back and lean wayyy back on my heals everything started to fall into place. for the first time i 'felt' what i had understood before.

rdl 95lbs- 4x10
lat pull down4-10 (getting a lot stronger on these! :) )
low row- 4x10 heavy
bent raises- 4x10

*****im so sore (the next day), holey moley!!! every bit of my back and my hammies too.

rayba
12-13-2009, 03:03 PM
sunday 12/13/09
bench.
warm up: bar 2x10
stretched with 1/2 med ball for arch. took bar down couple teimes with this
55x5 65x5 75x4

did three sets of 85lbs with press comand and solic pause. 8 reps each. these were solid. (except for one rep, guess i got a lil ecited about gettin that weight up ha)

accessory:
flat db press 30lbs 3x10
flys 2x10@12lbs 1x10@15lbs
skullies ez bar +10lbs 3x10
push downs w.triangle 3x10
1arm push down cbl 3x10

rayba
12-14-2009, 09:06 PM
monday 12/14/09
squat:
warm up 55x10 65x10 75x7 ...
15x125 sucked.
18x125 almost puked.
17x125 really almost puked.

***tried puttn the bar lil lower on bk. mainly for warm ups + 1st set of 125, not so much my focus on the other two sets

add stretch, abductor lt wt 2x8ish 3 sec pause w/arched bk
assisted stretching. wow. Not the most comfortable

gopostal42
12-14-2009, 10:35 PM
proud of you, you pushed to another level tonight :) now gotta start putting that attitude and effort into all 3 lifts. believe you can!

rayba
12-17-2009, 12:56 PM
wed. 12/16/09 bench
warmed up
3x3@115
first set got all on my own, last one formed looked better than the first two
second set needed help on the last rep
third set needed help out of the bottom on two reps

things im doing wrong:
-when comming down left elbow is not as closed to my body or "in" as the right
-sholders are falling in in the bottom and abs are being flexed in an attempt to compensate for the heavier load. this is messin up my arch.

flat db bench
2x35
1x10 1x8 @ 40lbs
tri pushdowns
db skullies

gopostal42
12-17-2009, 01:38 PM
you forgot to mention the benches were off a 1 board

rayba
12-21-2009, 09:20 PM
Last workout on bench used one board.

rayba
12-21-2009, 09:22 PM
That bench workout was off a one board

rayba
12-21-2009, 09:31 PM
12/21/09 squat

Warm up slow
Bar x 10
65 x 8
95x 6
115x4

**jk squat
1x10
1x11
1x14

Sloppy.

Acces.-
Standing g. Mornings4x10@65
Leg press+2plates 4x10 real slow
Calf raise 2 plates 3x12reg 2x10 PTSD out
Ham curl green band 4x12 slow
Add. And and

gopostal42
12-21-2009, 09:56 PM
12/21/09 squat

Warm up slow
Bar x 10
65 x 8
95x 6
115x4

**jk squat
1x10
1x11
1x14

Sloppy.

Acces.-
Standing g. Mornings4x10@65
Leg press+2plates 4x10 real slow
Calf raise 2 plates 3x12reg 2x10 PTSD out
Ham curl green band 4x12 slow
Add. And and

your squats were with 135

rayba
12-23-2009, 04:45 PM
wed dec 23/09 BENCH

stretched with foam roll for arch, lower n higher.
did 2x10 bar to warm up
then did 2x5 with 25lb db's to get warm

heavy db flat
1x4 55lbs
2x4 50lbs

heavy inc db
2x4 40lbs
1x540lbs

dips w green band
3x12
tri pushdown
3x12

today was good, weights were a challenge but a good fight...made sure to pay attention to not letting my back sink into the bench because of my abs flexting, but instead maintaining an arch.
left side weaker esp comming out of the bottom.

rayba
12-28-2009, 03:13 PM
bench sunday 12/27

took time warming up:
bow stretch (purp band)
lt lat pull down
45degree arm raises 2.5plate
stretch arch w/foam roll + 2x10 bar

55x8
65x6
75x4

85x10 paused w/commands
85x14 touch and go
85x11 touch and go

flat db press 25lbs 3x10
mil press 3x10 bar lbs
tri pushdown 3x10

inc db press 20lbs 3x10
close grip bench 3x10 bar

gopostal42
12-29-2009, 02:43 PM
here are your deads
http://www.youtube.com/watch?v=Fjy2iX6J65M

rayba
12-29-2009, 04:50 PM
Monday night ...12/28/09
DL instead of Squat. I havn't done this in a while and could not put it off till friday.

warmed up good...
bw hypers 10x2
bar squat 2x10
ham curls
leg extensions
rdl

DL:
95x5
105x4
125x4
kept going...when got to 150ish did my last double
started singles at 160ish.
started moving up 5lbs at a time.
hit 250.((((((PR!!!!!!!!!)))))) not much of a fight, but it was not easy at the same time. knew i could do more weight.
attempted 260 first time: the bar was realllly close to my leg, cleared the knee (hardest part for me is off the ground) then literially brused my quad with my nails, head went down when bar got stuck. this ruined everything.
attempted 260 second time- bar came up once again. off the ground fine. (this is what frustrates me b.c. this came easy. also i handled the weight well. there was no doubt in my mind that i could handle that weight. ONCE AGAIN THE BARR GOT CAUGHT ON MY THIGH. this time i kept pulling. i wasn't going to let go. i felt it get stuck on my leg (above knee prob an ince below other spot) and drove my head back put most of my weight in my heels. so i continued to head backwards, but the bar didnt come up. instead i busted my ass.

missed the lift. its ok. im happy that i didnt let it go, and happy that i lifted the weight like i did. this night suprised me a lot, i was so scared i wouldnt even hit 200, but instead made a PR!

(see link above for video of this workout...(last three dl's)

:)

acessory:
ham curl green bands 4x10
leg press 2plates 4x10
back extensions 25plate 4x10
leg extensions 4x10
add/abd

rayba
01-01-2010, 01:22 PM
wed night 12/30/09
bench, max out

latpulldown lt 2x10
elbow 2x8 or so
bench bar 2x10


5x55
5x65
3x75
2x85
1x95
1x105
1x115 easy (PR)
attempted 1x125 miss
attempted 1x120 miss

in video= 105 115 125 120

accessory
tri press w/green band 4x10
flat db bench 3x10 35lbs
inc db press 3x10 25lbs
pec dec 3x10 40 or 50lbs

rayba
01-04-2010, 01:06 PM
sat 1-2-10 squat

BAD DAY

did some ham curls leg extensions and adductor stuff to warm up
55x10
100x4
145 dumped.
went back to 100x4ish
165 x 3
185 attempted 2x couldnt get it
went down to 100 for reps got about ten

bad day. 3hr car ride to train. everything including the first warm up set felt heavy.
frustrating.

rayba
01-04-2010, 01:10 PM
sunday 1-3-10
bench
good day!

lat pull down 3x10lt
arch work w/foam roll, w/foam roll n bar
2x10 bar
elbw w/ppl band 3x7

55x8
65x6
75x4
85x2
95x13 to failure
105x7 to failure

inc db 1x8 30lbs
2x8 35lbs

tri press down cbl
la pull down

arch feels like its comming along. good day.

gopostal42
01-04-2010, 03:36 PM
doin good :)

AKMass
01-04-2010, 03:52 PM
WOW, sick deads!

rayba
01-05-2010, 08:57 AM
1-03-10
SQUAT

An (unexpected) GOOD DAY!

did 2x10ish ham curls, leg extensions, stretched adductors.
2x10 55lbs
did two sets of 10 with (i t hink its the 85lb bar) of rdl's to get hammies loose
1x8 @85
1x7ish @105
4 rep of 125
3reps of 145
3 reps of 165


4x3 @185 (my pr is 200) ...huge volume for me!
attempted a single at 205 2x missed both

So today for the most part (except for the first two or so warm up sets, I used a low bar position. Im still trying to get the hang of this... comming out of the hole is a lot easier (which is great b.c. this is my sticking point) I have to try and have the bar a tad bit lower, get more of an arch (ill have t o get more comf. with the bar being so low 1st) and getting my upper bk more upright. I think i solved some of this today, but its hard for me to keep that upperback drive on the way up, I just need to really throw my head back and working on making a smooth transition from out of the hole to commin strait up.

acc.-
hypers w/25plate
3x10
ham curl...challenging weight
3x10
leg extensions
3x10
add/abd 3x10

...video of this comming :)

rayba
01-05-2010, 09:11 AM
Thanks AKMass :)

gopostal42
01-06-2010, 10:34 PM
squat video
http://www.youtube.com/watch?v=mHRu0ToShm4

gopostal42
01-06-2010, 11:24 PM
bench
http://www.youtube.com/watch?v=QZwjLPMef4s

rayba
01-07-2010, 12:17 PM
Wed 1-6-09
BENCH

2x10 lat pull down
stretched arch a lil w. foam roll
2x10ish with bar

65x6
85x4
95x4
all of this w. 2brd-
115x3
135x2 missed 3rd
135x2 missed third
135x3
135x1 missed last 2

tri push down w.cbl 3x10
lat pull down heavy 3x10


***have to stop plexing abs, its killing my arch. n with the heavy weight it looks like a mess. the 135x3 looks like the best set, but still the last rep is not pretty.

rayba
01-10-2010, 10:11 AM
friday 1-8-10
DL
leg ext.
ham curls
leg press

95lbs 2x10
135x5
185x3
205x3
225x3
245 missed n came bk and got it with a big hitch
205 3x3 then 1x5 at the end

g.mornings 65lbs 4x10
ham curls 3x10
leg press 3x10

not feeling too good today. not happy with how i did.

gopostal42
01-10-2010, 12:58 PM
here's your pulls
http://www.youtube.com/watch?v=ixg2pnV07BY

rayba
01-12-2010, 03:39 PM
monday 1-11-10

DELOAD WEEK...
Squats:

bar 2x10
65lbs 2x8
85lbs 2x8

leg press 2 plates
3x10
calf raises 2 plates 3x10
leg ext 3x10
ham curl 3x10
abd/add 3x10

kinda been sick lately...and im overdue on a de-load week, so thinkin this is a good week to it!

rayba
01-14-2010, 08:19 PM
bench 1/13/10

bar for 2x10
55x8
65x8
75x6
85x4
95x3
105x3
115x3 BEAUTIFUL!
125 TEN POUND PR... BEAUTIFUL!

i still need to work a bit on not flexing my abs...but for the most part i think i fixed the problem...
the old pr trippled (115) looked great, actually i think it was the best set yet! then i went again and hit a 10 pound pr.

ive come a long way from struggling with pushing 105 at the meet in october to pressing a great looking 125!

accessory:
inc bench w/dbs
1x20
2x35

kinda felt an awk stretch in my rotator cuff...so decided to stop for the day.

AKMass
01-14-2010, 09:22 PM
Nice PR! And good call on the rotator cuff, they're fragile. I messed mine up and I can't incline with a barbell anymore. :( Keep up the good work!

rayba
01-15-2010, 09:25 AM
http://www.youtube.com/watch?v=tp-ECYLFsOY

the bench from 1/13/10

rayba
01-15-2010, 09:26 AM
Thanks :) Yeah It is much better...just not to keen on getting injured.

rayba
01-20-2010, 09:20 PM
1-17-10
DL in Asheville

2x8 @95
1x8 @115
1x8 @135
1x6 @
warmed up super slow. with the DLing
did some band stuff with knees.
did some squats with the bar
prob should have done some dynamic hip stuff...but i was fine

225x1
245x1 BEAUTIFUL
265x1 BEAUTIFUL
285 MISSED. got about to knees, then just felt 'heavy' couldn't get it up!

great great day. 20LB PR

rayba
01-20-2010, 09:25 PM
1-20-10
Bench

1x10 bar
arch stretch stuff, a few reps with the bar
lat pull down
1x8 @ 55
1x8@ 65
1x5 @ 75
1x5 @ 65 bar weight added 2 links of chain
1x5 @ 75 bar weight added 4 links of chain
3x5 @75 bar weight and 6 links of chain
first set, ok
second set GREAT
third set: on 2nd rep flexed abs again, then it was hard to recover after that. Got help on 4th, and a lot of help i think on 5th

access-
inc db 30lbs 3x10
skullies 10lb plates on both sides 3x8
lat pull down 3x10

rayba
01-25-2010, 03:57 PM
1-22-10 bench acc

squating tomorrow...

flat bench db
30 lbs 3x10

nut. grip mil press (db)
1x10 with 15lbs
2x10 with 12lbs

pec dec mod/heavy 3x10

bi. curl 15lbs
3x12

2x1 min db flip with shold. press w/8lb db

rayba
01-25-2010, 04:02 PM
1-23-10 squat

1x10 barbell

1x8 cabered bar
1x5" '
75lbsx 4
95lbs x 4
115 x 4
135x2/4
155x2
175x4
195x2
105x2 DOUBLED ...(ON CAMBERED BAR) old pr was 200 on reg bar. PR!!!:D
115 MISS
115 MISS

pelvic thrust
1x8
1x15
1x15

walking lunge
3x75lbs

add/abd with band



SO SORE

rayba
01-27-2010, 09:28 AM
1-24-10
access

came into the gym to get some blood flow and stretching in.

did some abb stuff, and walked for about 17mins, did some stretching and thats about it.

legs were super tight...so this helped

rayba
01-27-2010, 09:32 AM
1-25-10
lower body access (deload week) ...im way overdue!

1x10 @45
2x8 @65
3x8 squats with 85lbs

rdl
2x8 @65lbs

leg press 2x10 2plates
1x3 derek (300lbs solid muscle) +one plate :)

leg extension
2x10
curls
2x20

2x10 hypers bod weight

add/abd 2x10

this helped a lot with getting me loose

legs still really sore

gopostal42
01-27-2010, 10:59 AM
1-25-10


leg press 2x10 2plates
1x3 derek (300lbs solid muscle) +one plate :)


oh yeah..... :)

AKMass
01-29-2010, 08:37 AM
leg press 2x10 2plates
1x3 derek (300lbs solid muscle) +one plate :)

Way to keep up the good work! Didn't know you're dating Ronnie Coleman, haha! :clown:

rayba
02-25-2010, 09:30 AM
Haha

rayba
02-25-2010, 09:34 AM
2/17/10
squat 4x1 185
accessory abd, add, stand goodmornings, some leg ext n curls

2/19/10 bencho
4x1 105
inc db, flat bench db tri pushdowns

2/22/10
squat n pull
squat 3x1 190, last set forgot to put on my belt. but i got it

pull: 4x1 240, his should have been 225lbs not 240...oh well

no accessory today

2/24/10
bench: 3x1 115 paused
good day!
inc db flat db tri pull downs

rayba
03-02-2010, 11:30 AM
3/1/10
after being pretty bummed with my stupid pulls, I just had an awesome night squatin! My hip was hurting today but just seemed like lifting is what it needed haha.

warmed up good and slow
dynamic stretching in there too
bar 3x8
95x5
140x3
160x1
180x1

195 2x1...these felt so good! everything felt good today actually! felt weight on my back but nothin major

accessory
leg press 1x6 weight: Derek
2x6 2 plates

leg ext/curls 3x6 pretty heavy

YAY GOOD DAY

gopostal42
03-02-2010, 04:04 PM
great lifting :)

http://www.youtube.com/watch?v=XvxCnf_Skdc

rayba
03-20-2010, 10:28 PM
USAPL Battle of the Boarder
SQ=210
BENCH=114
DL=275

total 600
148 class