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Tara Green
08-26-2012, 12:28 PM
Saturday ME Lower

Zercher squats
275 x 5 x 3

Bulgarian split squats w/ Safety Bar
65 x 8
115 x 8
155 x 8

GHR back raises
BW x 25 x 3
ss
Pull throughs
Average band x 15 x 3

Today was alright, my left hip/glute was sore after the squats so assistance was lighter with higher reps.

This is a lingering soreness after losing a ME squat forward about a year and a half ago. It has prevented me from doing speed squats and heavy good mornings. When I arch hard, as soon as I start to lift the weight off the pins my hips tuck under from the pain, despite repeated efforts to work through it and hold it tight.

So instead of speed squats I do box jumps, kneeling squat jumps and speed deads. When I do ME squats, I try to just maintain my position throughout since I can't unrack the weight while arching hard. My hip gets sore still but not for as long as it would from a set of speed squats. It usually is recovered enough by the next ME day.

I have tried massage, ART and chiropracter and they only provide short term relief. As soon as I squat again it is just as sore. Now I am trying ice baths since they worked wonders for my arm problems, but I am not getting results like I did with my arms.

About three months ago, I had been having issues with overhead work for a couple months. The weights I was using kept decreasing, until I went from about 135lb overhead press to barely being able to do 85lbs. As time went on, I also couldn't bench in a shirt because my hands would fall asleep to the point my hand couldn't squeeze the bar and it would just roll off. I was having trouble sleeping after about 6 hours, since my arms would fall asleep.

I started a job detailing cars at about this time, and after less than two weeks it got to the point I could only sleep a couple hours at a time before getting up to ice my elbows. When I woke up one morning and couldn't open and close my hand I quit my job.

A training partner who is also a massage therapist suggested I ice my forearms as they were very inflamed. I iced them every day for fifteen minutes in cold water and ice for about a week. At this point I had no trouble sleeping anymore.

It was only a couple weeks before the qualifier for WPC Worlds though, and I had a brand new shirt since I had outgrown my old ones. I am not spectacular in a shirt, plus the shirt was a size too small, so I wasn't able to get anything to touch before the meet. I benched raw to get a total.

Now I have an old Ace and a new Jack. Had great success in the size 54 Ace last week, pushing up 305 without too much trouble. That was a 30lb PR even the shirt was very loose. Can't wait to give the size 50 Jack a try Sunday!

Tara Green
08-27-2012, 12:57 PM
Sunday ME Upper

Used my Metal Jack for the first time today.

Warmed up then put on shirt

225 x 3
255 x 3
275 x 1
295 x 1
305 x 1
315 x 0
315 x 0

Both attempts at 315 were close. I need to really flare in this shirt and haven't quite got that figured out yet.

3 Board Lockouts

275 x 8
315 x 3
315 x 4
315 x 5

Here is a video of the last set of lockouts:
http://www.youtube.com/watch?v=buckdM0EoNk

Rep Out Set

135 x 21

Skull Crushers

90 x 10 x 3

That was it for the day. Wrists were a little sore. Went home and iced my arms later that night for 15 minutes. Had and ice bath this morning for 20 minutes, arms in for 15.

Might do a little cardio today since I seem to be out growing my squat gear...but if I do much running (I only do intervals) my legs will grow. Wish we had a C2 since I HATE the bike.

Tara Green
08-28-2012, 07:18 PM
Tuesday DE Lower

Kneeling Squat Jumps

BW x 5 x 2
Dowel x 5 x 2
35lbs x 3 x 2
I have been having issues with jumping for the past three weeks, so 35lbs was as much as I could get up to, despite having done over 100lbs in the past. Had issues box jumping last week as well, couldn't do 40 inches even though my best is 48. I'm past due for a Depo shot, and this has caused major issues squatting in the past, like I couldn't even get 400lbs and the week before I did 550.

Deadlifts with 1 inch deficit

135 x 5
185 x 5
185 + 40lbs chain x 5
185 + 80lbs chain x 5
225 + 80lbs chain x 5
275 + 80lbs chain x 5
315 + 80lbs chain x 3
335 + 80lbs chain x 3

http://www.youtube.com/watch?v=vKQ1ibK4XYY
335 + 80lbs chain x 3 (last one is a good struggle)

http://www.youtube.com/watch?v=gGe9xBJTd74


Suitcase Deadlift

75 x 6
90 x 6
110 x 6
I have been doing more stuff like this the past couple weeks after reading an EliteFTS article on core training. My core would never feel sore after training regular core exercises, but I could feel it huge after front squats. So I'm doing a lot more exercises that require me to just resist twisting or movement.

Tara Green
08-29-2012, 02:02 PM
Wednesday Back

Shrugs

135 x 20
225 x 20
315 x 20
405 x 20
495 x 15

http://www.youtube.com/watch?v=6SUMYg5j68w&feature=youtu.be

Dumbbell Bicep Curls

25 x 10
30 x 10
35 x 10

Pullups

BW x 10
BW x 8
BW x 8

Tara Green
08-31-2012, 01:37 PM
Rack Scrapers

105 x 6
125 x 6
135 x 6

Single Arm DB Push Press

75 x 5
90 x 5 on right, 4 on left

http://www.youtube.com/watch?v=mtt742oaCvw
100 x 3 on right, 1 not locked out on left

http://www.youtube.com/watch?v=pgQ7F1aLy5U&feature=youtu.be

Front/Side Raises

15 x 10 each
20 x 10 each

Face Pulls

60 x 15
70 x 15
70 x 15

We have scrapped speed bench and are instead doing overhead work. This seems to have made our benches go up more than speed bench was.

Tara Green
09-01-2012, 05:16 PM
Back Squat

135 x 5
Predator Briefs
225 x 5
Metal Ace straps up
315 x 3
405 x 1
495 x 1
525 x 1
525 x 1
Neither were at depth, but I was just trying Ace for first time and it feels very different from Metal Pro. My legs keep getting bigger and a training partner happened to have a very old Ace with him. Don't normally put straps up but I am trying to get used to them.

Tara Green
09-05-2012, 08:44 AM
DB Bench

70 x 5
80 x 5
90 x 5

http://www.youtube.com/watch?v=81DEcKsga2o&feature=youtu.be
100 x 5

http://www.youtube.com/watch?v=vB6AGMXXF4M&feature=youtu.be

Incline Bench

95 x 15 x 2
135 x 8
135 x 5

DB Flyes

15 x 12
20 x 12
25 x 12

French Press

55 x 15
65 x 15
75 x 15
90 x 15 (Our DB's only go up by 10 after 80's)

Tara Green
09-05-2012, 04:12 PM
Box Jumps

Up to 38 inches. 10 inches off my best and I continue to get worse at both box jumps and kneeling squat jumps. However I am able to jump higher hurdles and my lifts are going up. Not sure what the problem is but as long as my main lifts keep increasing I'm not going to get too concerned.

Rack Deadlifts - hole 1

135 x 5
225 x 5
275 x 5
315 x 3
365 x 1

Tara Green
09-06-2012, 12:43 PM
Kroc Rows

90 x 20
120 x 0
150 x 20

http://www.youtube.com/watch?v=CMShtQx1Ogg&feature=youtu.be

http://www.youtube.com/watch?v=0pYIMffg-g8&feature=youtu.be

Pulldowns

100 x 10
130 x 10
150 x 10

Hammer Curls

20 x 10
30 x 10
40 x 10
50 x 10

Reverse Curls

55 x 10 x 3

Single Arm DB Preacher Curl

15 x 15 x 3

Tara Green
09-09-2012, 11:03 AM
Larry Scott DB Press

20 x 8
25 x 8
30 x 8
35 x 8
40 x 8

Face Pulls

60 x 12
70 x 12
70 x 12

Very short, not very exciting workout today since I have been working 12-14 hour days this week and was previously working only about 6 hours. Was doing ok but had trouble sleeping the last two nights.

Tara Green
09-09-2012, 11:04 AM
Front Squats

225 x 5
245 x 3
265 x 1

http://www.youtube.com/watch?v=zYyLOgvftLQ&feature=youtu.be

Single Leg Press

4 plates x 10/leg
6 plates x 10/leg x 3

Tara Green
09-10-2012, 07:46 PM
Bench Press - Metal Jack

275 x 3
295 x 1
305 x 1
305 x 1

2 Board Press

225 x 5
275 x 5
315 x 5
335 x 3
355 x 1
365 x 3

http://www.youtube.com/watch?v=N3OEoDTkIXI&feature=youtu.be

RobmoriRB
09-10-2012, 07:52 PM
solid work out, what are you gonna try to open with?

Tara Green
09-11-2012, 09:18 AM
Right now I am hoping to open with about 550/300/375. We'll see as the meet gets closer though, could be higher!

Tara Green
09-14-2012, 12:19 PM
Kneeling Squat Jumps

55 x 5
75 x 3
95 x 1
This was the first day in about a month I had any improvement in this. I couldn't even get 55lbs two weeks ago.

Deadlift

225 x 5
275 x 5
315 x 5
345 x 5
385 x 1
365 x 5

http://www.youtube.com/watch?v=6KVQqqo6KiE&feature=youtu.be

Tara Green
09-14-2012, 12:22 PM
DB Curls

25 x 10
35 x 10

Preacher Curl

45 x 10
65 x 10
85 x 5

Rope Bicep Cable Curls

40 x 10
50 x 10
60 x 10
70 x 10

Close Grip Pullups

BW x 10 x 3

Tara Green
09-15-2012, 12:18 PM
Seated DB Press (Flat Bench)

50 x 5
60 x 5
65 x 5
70 x 5
60 x 5

Bradford Press

75 x 10 x 3

Lateral Raise

10 x 10 x 2
15 x 10 x 2
We have been trying to do this one without using our traps at all. I just try to pull my shoulder blades down and back and it seems to do it.

Tara Green
09-17-2012, 11:50 AM
Squats

145 x 5
Predators
255 x 5
305 x 3
Metal Pro (48)
345 x 3
445 x 1
475 x 1
525 x 1
Changed to the stretched out Metal Ace (50)
525 x 1
555 x 1

http://www.youtube.com/watch?v=_9VLrW5LdLM&feature=youtu.be
575 x 1

http://www.youtube.com/watch?v=UKV4oJbwCeM&feature=youtu.be
600 x 0

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

Tara Green
09-17-2012, 11:54 AM
Incline DB Press

35 x 10
45 x 10
55 x 6
65 x 6
75 x 6

Tate Press

40 x 10
50 x 10
60 x 8
70 x 8
75 x 6

Rolling DB Extensions

40 x 10
50 x 10
60 x 6

French Press

45 x 10
60 x 10
75 x 10
90 x 10

Flyes

15 x 10
25 x 10
30 x 10

Tara Green
09-20-2012, 08:02 PM
Dimel Deadlifts

95 x 15
135 x 15
185 x 15
225 x 15 x 3

Groin Machine

120 x 15 x 3

Tara Green
09-20-2012, 08:09 PM
Bicep Curls

20 x 10
30 x 10
35 x 10

EZ Bar Curls

75 x 10 x 3

Close Grip Pulldowns

110 x 10
130 x 10
150 x 10
170 x 10

Towel Pullups

BW x 8 x 3

Tara Green
09-20-2012, 08:14 PM
Zavickas Press

65 x 10
85 x 8
105 x 5
115 x 1

Scott Press

20 x 12
30 x 12
40 x 12
45 x 8
30 x 15

Laying Banded Face Pulls

Monster Mini x 12 x 4

Seated Front Raise

15 x 6
20 x 6
25 x 6

Tara Green
09-24-2012, 12:02 PM
Chain Susupended SSB Good Mornings

155 x 8
205 x 8
245 x 8 x 3

Posting this makes me feel weak...but I haven't been able to squat or do good mornings without my lower back/hip/glute thing hurting. So today was a positive since I was able to do this exercise pain-free throughout and afterwards. I did have to squat the first rep out of the chains (still tentative to arch it out), but each rep afterwards I was able to go down to the chains each one.

Leg Press

2 plates a side x 15
3 plates a side x 15
4 plates a side x 15
5 plates a side x 15
6 plates a side x 15

Suitcase Walks

90 x 50'
120 x 50' x 2

Tara Green
09-24-2012, 12:17 PM
Bench Press

135 x 5
185 x 3
225 x 0
Metal Jack
225 x 3
275 x 1
Reverse Monsters
315 x 1
335 x 1
355 x 0 x 2
2 Board, no boards
335 x 1
355 x 0

Incline DB Press

30 x 1 minute (34 reps)

Today didn't go as planned. I probably should have taken this day off since I have had issues this past week with inflammation in my elbows and forearms again. Not sure what caused it this time, maybe because I have been doing an online typing tutor. It affected my overheading pressing a bit Thursday. The right side was more inflamed and while the left side would go up the right side wasn't budging on Thursday. Nothing like that while benching, but as you can see from the number of missed attempts today, my strength was down. I did ice baths a couple times a day after Thursday, plus just regular ice a few times, and will continue the same this week. Also taking this week off until we squat Saturday as appetite is down a bit, sleeping is getting uncomfortable and I need to get this elbow thing sorted out.

Tara Green
10-02-2012, 12:02 PM
Squats

275 x 3
Inzer Predators
325 x 1
Metal Ace size 50
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1 x 2
585 x 0
Reverse Light bands
635 x 1
635 x 0

http://www.youtube.com/watch?v=-lcgHLksjiY&feature=youtu.be

I wasn't feeling much support in the hole today. As a result all my squats were high. I will try shrinking my suit a bit for next time. I was also feeling wobbly on my feet, not sure what's going on there. As I keep growing and my briefs get tighter, they feel like they're turning my legs out, so I set up so it feels good but my feet are turned out a lot more than normal. I got some new shoes for next time and will try to keep my feet pointed forward like I normally would.

Tara Green
10-02-2012, 12:11 PM
Incline Bench

95 x 5
135 x 3
145 x 3
Here's a video of my boyfriend and training partner, Mike, getting a huge PR on incline bench!

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

Close Grip DB Bench

60 x 10
70 x 10
80 x 10
90 x 6

DB Flyes

20 x 10
25 x 10
30 x 10

Tara Green
10-04-2012, 11:39 AM
Deadlifts

135 x 10
225 x 5
315 x 2
Probably should have just stopped at this point since I was going for 5.
345 x 0
315 x 1
315 x 1

Front Squats

135 x 10
185 x 10
225 x 5

GHR with back elevated by 10"

BW x 15
25lb med ball x 15 x 3

Tara Green
10-07-2012, 12:43 PM
Shrugs

315 x 20 x 4

Chest Supported Row

3 plates x 10
4 plates x 10
5 plates x 10

Close Grip Pulldowns

100 x 10
120 x 10
140 x 10

Tara Green
10-07-2012, 12:47 PM
Seated BB Press

95 x 5
115 x 5
135 x 1

Bradford Press

75 x 8 x 3
85 x 8
95 x 8

DB Lateral Raise

15 x 10 x 6

Tara Green
10-07-2012, 12:48 PM
Squats

275 x 5
315 x 3
365 x 1
385 x 1
knee wraps
405 x 1
425 x 1
455 x 1

http://www.youtube.com/watch?v=m7AP-90pUS4&feature=youtu.be

Tara Green
10-13-2012, 01:34 PM
Bench

135 x 5
185 x 3
205 x 3
Metal Jack
225 x 3
275 x 1

This was it today as my elbows started aching. Since I knew this meant I wasn't going to have a good day, I decided to stop so I wouldn't continue making the problem worse.

Tara Green
10-13-2012, 01:40 PM
Safety SSB Deadlift

SSB: 115 / Deadlift Bar: 135 x 5 x 5

This was a really awkward exercise. The total weight was only 250lbs but it felt a lot more like 300. I had to really scrape the bar up shins so I could keep my head up enough so the Safety Squat Bar wouldn't feel like it was going to fall off.

The point of this today was to reduce the weight my hands had to hold, and hopefully limit any inflammation in my elbows from the workout.

Tara Green
10-13-2012, 01:46 PM
BB Rows

185 x 10 x 5

Instead of holding bar I attached the bar to myself with straps around my arms just above elbows, again, to help limit inflammation in my elbows.

Close Grip Pulldowns

100 x 10
120 x 10
140 x 10

Wide Grip Pulldowns

100 x 10
110 x 10
120 x 10
130 x 10

Did the same thing using straps around upper arms for both types of pulldowns.

Tara Green
10-13-2012, 01:48 PM
Lateral Raises

10 x 20 x 5
15 x 20 x 3

This was the only exercise I did today, trying to save my elbows for Sunday benching.

Tara Green
10-16-2012, 08:36 AM
SSB Squats

Predators
235 x 1
Metal Ace
275 x 1
325 x 1
365 x 1
415 x 0
385 x 1
385 x 1
415 x 1

http://www.youtube.com/watch?v=RfV4dlUd7e0&feature=youtu.be
415 x 1

Side Bends

90 x 12
120 x 12

Tara Green
10-16-2012, 08:41 AM
Bench

135 x 5
165 x 3
185 x 1
Metal Jack (my long orange friend)
225 x 3
275 x 1
305 x 1
315 x 1
325 x 1

http://www.youtube.com/watch?v=7Bh6lxkL9hc&feature=youtu.be
335 x 0

2 Board Press

335 x 3
355 x 3
375 x 3
400 x 3
405 x 3

http://www.youtube.com/watch?v=MksrPLkgc4g&feature=youtu.be

Tara Green
10-17-2012, 09:04 AM
Shoulder Strap Deadlift...I'm not very creative so this was the best name I could come up with...

135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5
385 x 5
405 x 3

http://www.youtube.com/watch?v=20Vdh7GsMv0&feature=youtu.be

Tara Green
10-27-2012, 02:29 PM
I am having my briefs repaired so I didn't do much at all.

Banded Single Leg Press

MM+90 x 10
MM+180 x 10
MM+270 x 10 x 3

Tara Green
10-27-2012, 02:35 PM
Bench Press

135 x 5
185 x 1
Metal Jack
225 x 1
255 x 1
275 x 1
305 x 0
315 x 0

Today went horribly since my arms seem to be quite inflamed still from last week despite icing and using them as little as possible.

I was looking online and reading about possible treatments for Golfer's elbow. I have tried most but I think it's too late for some others. Went to my doctor to see if I could get cortisone injections but he refused to refer me to a sports doctor to see about injections. I am on a waiting list for an appointment but I guess you have to rest a couple weeks after getting the injections anyway.

Tara Green
10-27-2012, 02:38 PM
Chest Supported Row

2 plates x 10
3 plates x 10
4 plates x 10

Lat Pulldown

100 x 10
120 x 10
140 x 10

Was going to doctor after this for appointment to see about cortisone injections so I thought it would maybe be good if my elbows were a little inflamed. Probably a really dumb idea and he wouldn't even refer me to a specialist so also a wasted effort.

Tara Green
10-27-2012, 02:40 PM
Lateral Raises

10 x 20 x 3
15 x 20 x 3

Trying to avoid any pressing so I don't further aggravate my arms. But I'm pretty sure I can feel my triceps shrinking.

Judas
10-27-2012, 06:26 PM
Whats wrong with the elbows all ov a sudden? Too much bench overload? You still gonna be in the game for worlds?

I've been working around two forearm injuries for months now.... makes training arms, deads and olympics hell. Now i'm getting 'benchers elbow' because i cant do any bicep work to counter all the tricep work.

Tara Green
10-29-2012, 09:49 AM
Not all of a sudden really, it was a problem before Tony's meet too. That's why I ended up just benching a little over 200 raw. The doctor said it is medial epicondylitis, or Golfer's Elbow.

It started when I began a new job detailing cars. I only made it 9 nine days before I couldn't open and close my right hand to hold onto things and couldn't sleep more than a couple hours at a time before getting up and icing my elbows. I was also doing a lot of biceps at the time which we had started a couple months before. Prior to that I didn't ever work them separately from back.

After Tony's meet we started doing biceps again plus I got my Metal Jack shirt which is the first shirt I have found that I liked. As a result, I have been able to actually handle some real weight. I think the combination made them get super inflamed again. And since them I have been doing ice baths a couple times a day and using the safety squat bar and straps, etc to limit the amount of weight and tension on my hands/wrists and forearms.

I probably won't bench again until the meet, since the Jack is super easy to use(when inflammation in my elbows is minimal) and I'm confident in it.

Tara Green
10-29-2012, 09:54 AM
Squats

145 x 5
195 x 3
235 x 3
Predators
285 x 3
325 x 3
Metal Pro
375 x 2
415 x 1
Metal Pro is too tight in legs and I couldn't take the time I needed to set up under the bar, so I switched to old Metal Ace
415 x 1
465 x 1
505 x 1
525 x 1
315 x 10 x 2

Today was ok but I was hoping to get up to closer to 550. We compromised and I did 2 sets of 315 for 10 instead of throwing another 10 a side on.:(

Judas
10-30-2012, 03:46 AM
Not all of a sudden really, it was a problem before Tony's meet too. That's why I ended up just benching a little over 200 raw. The doctor said it is medial epicondylitis, or Golfer's Elbow.

It started when I began a new job detailing cars. I only made it 9 nine days before I couldn't open and close my right hand to hold onto things and couldn't sleep more than a couple hours at a time before getting up and icing my elbows. I was also doing a lot of biceps at the time which we had started a couple months before. Prior to that I didn't ever work them separately from back.

After Tony's meet we started doing biceps again plus I got my Metal Jack shirt which is the first shirt I have found that I liked. As a result, I have been able to actually handle some real weight. I think the combination made them get super inflamed again. And since them I have been doing ice baths a couple times a day and using the safety squat bar and straps, etc to limit the amount of weight and tension on my hands/wrists and forearms.

I probably won't bench again until the meet, since the Jack is super easy to use(when inflammation in my elbows is minimal) and I'm confident in it.

Well when are you people gonna start listening to me and quit your damn jobs...??? This whole trying to powerlift and work for money at the same time bullshit just isn't going to work...

Tara Green
11-02-2012, 08:15 AM
Well when are you people gonna start listening to me and quit your damn jobs...??? This whole trying to powerlift and work for money at the same time bullshit just isn't going to work...

We have the not working part figured out now.

Tara Green
11-02-2012, 08:20 AM
Squats.

Last squat day before Vegas. Arms are feeling a bit better and I think by next week all will be good.

135 x 6
185 x 6
225 x 6
Briefs
275 x 3
315 x 3
365 x 3
Suit
405 x 1
455 x 1
495 x 1 Almost to depth.
525 x 1 At depth

Things felt good today and I can open at an easy 525 next Friday. I'll still be doing some light work until we leave on Wednesday but the heavy lifting is done.

Judas
11-03-2012, 02:36 AM
You gonna outsquat me this time...???

Judas
11-16-2012, 02:15 AM
Well... What happened...???