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View Full Version : Caitlyn.Trout's Road to Strength (Women's Powerlifting)



Caitlyn.Trout
10-22-2012, 09:23 AM
Hey everyone, my name is Caitlyn Trout. I used to keep another log on here but stopped using it a while ago and decided to start fresh. I'll start with a short intro. I am a 23 year old Graduate Student who competes in Powerlifting in the 123 raw weight class. I have only been lifting for about a year so I've competed only once so far. In my first meet last April in the Women's Pro/Am in Cincinnati, OH I lifted 240/110/275 with a 625 total. I compete again this Dec. 1st in the North of the border meet in Cincinnati, OH.

I'm currently 6 weeks out from my next meet. I begin this cycle with a 4 week high volume phase and now I am slowly adding more weight and cutting the volume each week. I train 4 times a week by the way. Yesterday I start off this training week with deadlifts.

Sun- 10/21/12

warm up
pull aparts- 3x10
body weight lunges 3x10
band gm's 3x10

work
Sumo DL 265 6x2
double micro mini bands , sumo dl 195 (plus approx 110 band tension) - 3x3
conventional 3 in block pulls - 225 - 3x5

accessories
ghr - 3x10
pull downs - 70lbs - 3x10
chest supported rows 25lbs plus purple band tension - 3x10

I took some video so i'll try and post it here shortly.

Caitlyn.Trout
10-22-2012, 09:28 AM
http://www.youtube.com/watch?v=55KlM0lfwho&feature=youtu.be

If you look up my name on youtube you will also find my last meet video and some other training videos. I don't have my own youtube channel, the videos were put up by my training partners or else I would just give you the link.

Caitlyn.Trout
10-25-2012, 02:35 PM
A little late posting Tuesday's workout, considering that I'm also going to be posting another workout later for today but better late than never right!?

Tuesday - Heavy Bench

warm up
push downs - monster mini band 3x10
pull aparts - monster mini band 3x10
push ups - 3x10

Work

Bench - 120 6x3 (A pr for me and was still pretty easy. I'm looking forward to increasing the weight next week)

2 board bench - 125 3x5 (went up pretty easy here too)

Close elbow Db presses with 30's - As many sets of 10 possible until failure. - 6x10

Assistance

Db rows - 45's 3x10

DB Tri-extensions - 20's - 3x10

DB Rear delt raises- 15's - 3x10

I don't go very heavy with my assistance because I try to go all out with the main exercises with good quality reps, by the time I finished the close elbow db presses my arms felt like jello.

Caitlyn.Trout
10-25-2012, 06:49 PM
Thursday - Squats

warmup

band gms -3x10
pull aparts - 3x10
plyo jumps - 5x5

Work
Squat - close stance with wraps - 235 6x2 ( I used wraps to start getting used to them again , I smoked the weight on each set so I was pretty excited!)

SSB close stance pause squats - 155 - 6x4

Romanian DL - 2x12 95

Assistance
hyperextensions 3x10
Frankenstien walks on the belt squat - 70lbs - 3x 1minute

I'm starting to get a good idea about what my attempts will be realistically, I will definitely hit pr's in all 3 lifts which is all that really matters to me.

corey_hayes
10-26-2012, 07:41 AM
You so booty tickle

Caitlyn.Trout
10-27-2012, 08:50 PM
Sat - Bench Assistance

warm up
pull aparts - 3x10
push ups - 3x10
pushdowns - 3x10

Work
Wide grip above the chest pauses - 120 - 5x5
close elbow DB presses -35's - 4x10
seated overhead db presses - 35's -3x10

Assistance
DB rows -45's - 3x10
DB extensions -20's -3x10
Rear delt raises - 15's -3x10

Caitlyn.Trout
10-30-2012, 10:17 AM
Sunday - Deadlift

My training goes in phases of 3 weeks and then a week of what I call a "mini deload" where I cut my volume in half and decrease the weight by 10 pounds. Then the next week I increase the weight but keep the volume decreased (I'm slowly working toward singles in my final training week before the meet).

Warm up
Band Gm's - 3x10
pull aparts - 3x10
body weight lunges - 3x10

Work
sumo dl - 245 3x2
sumo dl with double mini bands 185 - 2x3
conventional dl off 3 in blocks - 205 1x8

Assistance
GHR - 3x10
DB round overs - 25's - 3x10
DB rows - 45's - 3x10

Caitlyn.Trout
10-30-2012, 08:36 PM
Tuesday - Bench

Since this is deload week , I cut the volume in half and decreased the weight by about 10-15 pounds on the main movements. Just clarifying. I absolutely hate deloading because it makes me feel lazy but I've been told that with the amount of volume that I do burns me out quicker in the 3 weeks of training than the regular training cycles that most people do. SO ....oh well I'll deload i guess.

warm up
pull aparts - 3x10
push ups -3x10
push downs - 3x10

Work
Bench - 110 3x5
2 board bench - 115 3x3
close elbow DB presses - 35's - 3x10

Assistance
DB rows -45's - 3x10
tricep extensions - 20's - 3x10
rear delt raises - 15's -3x10

Abs
ab roller - 5x10
sit ups on the GHR - 5x10
ab crunches with 25 lb plate - 4x20

Caitlyn.Trout
11-02-2012, 05:16 PM
Thursday - Squat "mini deload"

warm up - 3x10
band gm's
body weight lunges
pull aparts

work
close stance squats - 185 3x2 ... i decreased the weight by about 50 pounds and reps
Ssb pause squats -135 3x4
Romanian DL - 1x12 95lbs

assistance
ghr - 3x10
DB rows - 45's -3x10
Frankenstein walks on the belt squat - 3x 1 minute each

Saturday I will finish my deload with a short bench assistance workout. Sunday I will be back in full action with some deadlifts but I'm cutting the volume compared to the last 3 work weeks because I am now 4 weeks out and working up to a heavy single eventually before my final deload before the meet.

Caitlyn.Trout
11-05-2012, 04:33 PM
So due to my schedule getting messed up because of fall break this week, I deadlifted today (Monday) instead of yesterday. After watching the women's pro/am yesterday I am super pumped to compete in December and it showed in training today.

Monday - DL

warm up
band gm's - 3x10
pull aparts - 3x10
body weight lunges - 3x10

work

sumo DL - 275 - 4x2 Pretty easy , which was exciting. Last April 275 was my pr for 1 rep !
micro mini band sumo DL - 205 plus tension - 3x3
Conventional DL off 3 in blocks - 215 - 2x5

assistance

GHR - 3x10
DB round overs - 3x10
Chest supported rows - 3x10

Absolutely thrilled will my progress with this training cycle. I'll definitely do it again for the Women's pro/am in Cinci this April coming with some minor tweaks.

Caitlyn.Trout
11-06-2012, 07:22 PM
Tuesday - Bench

warm up
push ups - 3x10
pull aparts - 3x10
push downs - 3x10

work
Bench - 125 6x2
2board bench - 130 - 2x5
close elbow db presses - 3x to failure

assistance
rear delt raises - 3x15
rows - 3x15
tricep extensions - 3x15

SO bench went very well. I did notice that my upper back stays tight but I'm not getting tight enough with my lower body and using my legs enough for that extra drive. I'm hoping that when i bench again and do this it will make 130 seem like a breeze.

Caitlyn.Trout
11-08-2012, 07:31 PM
Tuesday - Bench

warm up
push ups - 3x10
pull aparts - 3x10
push downs - 3x10

work
Bench - 125 6x2
2board bench - 130 - 2x5
close elbow db presses - 3x to failure

assistance
rear delt raises - 3x15
rows - 3x15
tricep extensions - 3x15

Caitlyn.Trout
11-08-2012, 07:47 PM
Thursday - Squats

warm up
purple band gm's - 3x10
pull aparts - 3x10

work
close stance squats 245 - 4x2
ssb pause squats - 165 - 3x4
romanian DL - 115 2x15

assistance
hyperextensions - 3x10
Frankenstein walks on belt squat - 3 x 1 minute
Here is the video of a set of pauses , and a set of the close stance 245 squats. Still need to work on keeping my knees out, and also keeping my back straight with the ssb but I'll get it.

http://www.youtube.com/watch?v=vNPhdxqzTA0

Caitlyn.Trout
11-10-2012, 11:42 AM
Saturday - Bench Assistance

warm up
pull downs - 3x10
pull aparts - 3x10

work
3 Sec 1 in. above the chest pauses - 125 - 5x3
close elbow Db presses - 35's - 3x12
seated military db presses - 35's - 3x10

assistance
Db rows - 45's - 3x10
rear delt raises - 10's - 3x10
tricep extensions - 20's - 3x10

Caitlyn.Trout
11-11-2012, 12:49 PM
Sun - Deadlifts

So today was an awesome training day, I had more weight in my hands than I ever have and it went great! Everything I did today was a PR so I'm super proud and excited for this meet coming in 3 weeks!

warm up
body weight lunges -3x10
pull aparts - 3x10
band gm's - 3x10

work
worked up to sump DL - 285 3x1 which went quickly off of the floor :D !
295 DL off 1.5 inch blocks - 1x1 also went up easy
315 DL off 3inch blocks - 1x1 , I got it up, struggled a little but it wasn't bad.

225 conventional DL off 3 in blocks - 2x5

205 with double mini bands - 2x2

Assistance

GHR - 3x10
chest supported rows - 3x10
db round overs - 3x10

Caitlyn.Trout
11-14-2012, 08:02 PM
Tuesday - Bench

warmup
pushdowns - 3x10
pull aparts- 3x10

work
bench - 130 3x2 (pr)
135 1x2 ( another pr)

2board bench 140 2x5

close elbow db presses 40's - 3x failure

Assistance
rear delt raises - 3x10
tricep extensions- 3x10
db rows - 45's - 3x10

Things are looking good for the meet, one more week of training after this one and then I deload. I'm looking forward to competing again finally and kicking some ass!

Caitlyn.Trout
11-15-2012, 06:36 PM
Had a great squat day today! This has probably been the best week of lifting that I have ever had thus far , just feeling strong, healthy, and best of all I don't feel beat down like I thought I would be. I look at myself now and compared it to myself this time last year and honestly couldn't believe how far I've come. There's is no greater feeling than to excel in something you love and actually seeing the improvement in yourself after so much hard work. It's definitely worth the struggle! That being said , I'll go ahead and post today's squat session. I may have the video up on here tonight , keeping my fingers crossed!

Thursday - Squats

warm up
body weight lunges 3x10
band gm's 3x10
pull aparts 3x10

work
squat 255 2x2
265 1x2

reverse double mini band squats
275x2
305x2
325x1

SSb pause squats
165 2x4

Romanian DL - 115 1x12

Assistance
hyperextensions - 3x10
Frankenstein walks on belt squat - 3x 1 minute each

RichMcGuire
11-15-2012, 07:20 PM
Thats a really impressive squat for your bodyweight!

Caitlyn.Trout
11-15-2012, 09:17 PM
Thats a really impressive squat for your bodyweight!

Thank you Rich! :)

Caitlyn.Trout
11-15-2012, 09:19 PM
Here is the video my training partner made for me from this evening's squats! Just want to mention that I realize the 305 rev band reps were slightly high, I've never had more than 255 on my back before this workout so I was just feeling it out, so I'm not ashamed of that. After feeling it, I know next time I do this to go down a little lower than what I think I should.


http://www.youtube.com/watch?v=Msb4qTTB4Sg

Caitlyn.Trout
11-17-2012, 03:40 PM
Sat - Bench assistance

warm up
pull aparts - 3x10
push ups - 3x10
push downs - 3x10

Work
3 sec wide grip pause bench - 130 3x3

Seated military press - 35's 3x10

dips - 25 total

Assistance
tricep extensions - 3x10
rear delt raises - 3x10
fat bar bicep curls - 3x failure
DB rows - 45's - 3x10

Ab wheel - 5x10
weighted ab crunches - 4x25 with 25lb plate
paused sit ups on ghr - 6x10 3 sec pauses

Pretty satisfied with this weeks workouts, next week is my last training week before I deload and then the meet is Dec 1st! At this point I'm just ready to compete already! I'll start cutting weight right after Thanksgiving :) lol , I'll only need to off 2-3 pounds so it's no biggie. Tomorrow is deadlifts , I'm ganna try pulling 300 for the first time from the ground. I'll let ya know how it goes in my next post!

RichMcGuire
11-17-2012, 04:23 PM
Lol, prolly' a good idea waitin to cut after thanksgiving :P I showed my girlfriend your videos so she could see you can look hot AND be strong. I think a lot of women still are afraid to "get bulky" and end up at the rack of pink dumbells.

Buccos1
11-18-2012, 08:48 AM
Great work on the squats and go get that 300!

Caitlyn.Trout
11-18-2012, 08:44 PM
Lol, prolly' a good idea waitin to cut after thanksgiving :P I showed my girlfriend your videos so she could see you can look hot AND be strong. I think a lot of women still are afraid to "get bulky" and end up at the rack of pink dumbells.

Well thank you Rich, that's flattering! Yes I do think many women are afraid to try weightlifting because of just that. I was guilty of it myself a few years ago before I decided to try it out. Now I can't imagine life without lifting and it has definitely been more beneficial to my appearance than just running or taking some sort of wimpy exercise class!

Caitlyn.Trout
11-18-2012, 08:46 PM
Great work on the squats and go get that 300!

Thank you! It was a success , I'm about to post about it!

Caitlyn.Trout
11-18-2012, 08:55 PM
Sunday - Deadlifts

SO....as I mentioned in my last post, I planned on pulling some pr's today on my last deadlift workout before the meet. Let me tell ya, I was thrilled with my performance!

warm up
bodyweight lunges - 3x10
band gm's 3x10

work
135x2
185x2
225x2
275x1
300x1 (pr woot woot!)

1.5 in block pull - 320x1 - suppppppper happy with it !

micro mini band deads - 225 plus tension - 2x2

Conventional DL from 3in blocks - 235x5

Assistance
GHR - 3x10
dumbell round overs - 3x10
chest supported rows - 3x10


So I figured out what my attempts are gonna be for the meet today for sure. It's a surprise though of course ;) . Next up , tuesday I'll be doing my last heavy bench day, figuring out my set attempts and what not. But anyway, here is the video from today's pulls!

http://www.youtube.com/watch?v=ItUkNobf-I0&list=UUDCJ7sBu4Ri9nXLlnqIXpfg&index=1&feature=plcp

Buccos1
11-20-2012, 05:34 PM
That looked solid! Great job!

Caitlyn.Trout
11-20-2012, 07:16 PM
Today I had to combine bench and squat due to the upcoming holiday. I'll have my final workout saturday and then I start my deload.

warm up
band gm's - 3x10
pull aparts - 3x10

work
squat
225x1
240x1
280x1

rev double micro mini band squat - 305x1

Bench
I did my opener and then a little over my third attempt to a 1.5 board.

assistance
db presses - 40's - 3x10
belt squat Frankenstein walks - 3x 1 min

RichMcGuire
11-22-2012, 12:55 PM
Could you give everyone an over view of how you program? I know earlier you said you do higher volume, and then taper down and increase intensity. But where does your movement selection come in? It looks interesting.

Caitlyn.Trout
11-23-2012, 04:19 PM
Could you give everyone an over view of how you program? I know earlier you said you do higher volume, and then taper down and increase intensity. But where does your movement selection come in? It looks interesting.

Sure Rich. I know that everyone didn't get the chance to see the early stages of my program so this may seem different.

I do a 16 week program with 4 week phases doing higher volume and tapering down like you said. (kind of a long meet prep but it's well worth it) . For each training session one movement is always THE MAIN MOVEMENT. I pick the other 1 or 2 movements based on my weaknesses. The same goes for my accessories, I pick them based on what muscles are weakest and what will help strengthen my main lift. Each week for 3 weeks I increase the weight accordingly. I cut the volume in half for a mini deload on the fourth week. Then I start over and change all the lifts (except the main lift) and accessories every 4 weeks for variation and also because weaknesses sometimes change. The final week before the competition is of course a full deload.

RichMcGuire
11-23-2012, 07:33 PM
Ah, that makes sense! Have you ever done a westside type template? Your general template seems great though. I was curious because i was going to have my gf do something different than im doing because she doesnt like it, lol.

Caitlyn.Trout
11-24-2012, 06:23 AM
I haven't, I'm fairly new in the sport still (lifting barely a year). From what I've heard, for women new to the sport at least, that west side is not the best program for a beginner. I was told that I should first build a good foundation in the basic lifts as well as work on my form and muscular size before I start a more advanced program. I guess I should mention that my coach/boyfriend told me this, he also got me started in the sport (Corey Hayes, he also has a log on here) and has been lifting for around 8 years. So far his advice has been effective. When I first started a year ago I could barely squat 115, deadlift 135, and I benched less than 100 , (i was also 112 pounds). I didn't start out using the program explained in my last post but I didn't start out with westside either. I'll tell you to have her start one that focuses on the basics if she has never lifted before, and if she has, I would say that a type of volume program would be great for her to build up some needed muscle while building a foundation for a more advanced one. Also, I've found from talking to other women who have tried a volume cycle that they also responded extremely well to this type of training. I'm not bashing westside by any means, it's a great and effective method obviously but I just wouldn't suggest it to someone first starting out, maybe later on. This is just my opinion of course though :) Hope this helps.

larsen540
11-24-2012, 09:51 AM
Caitlyn looks like you got stuff dialed in her keep up the good work

Caitlyn.Trout
11-24-2012, 01:03 PM
Sat - Bench accessory

So I'm starting my deload after today , but today's workout was kept light due to some tendonitis acting up in my left arm, it's nothing major but I'm taking this as preventative measure for the meet's sake. So saline and voodoo bands will be my best friends this week looks like.


warm up
pull-aparts - 3x10
pushdowns - 3x10

work
wide-grip 3 sec pauses - 100lbs - 5x3

2 board close grip bench - 75lbs - 2x15

push ups - 2x20

accessories
bent over rows - 3x10
pull downs - 3x15
pull ups - 2x failure

For the rest of the week i'll be taking it easy and just doing some body weight stuff and cutting weight... and weighing in Friday! Wish me luck! ;)

RichMcGuire
11-24-2012, 05:55 PM
Holy crap..those were your numbers last year? Youve come a long, long way! I should get my gf to open a log here ;) yea, your program kind of reminds me of the advanced madcow template but more geared toward powerlifting. Looks great though. My gf got bored of 5/3/1 and she wasnt exactly wanting to follow my competitive bodybuilding program before i switched to powerlifting.

Good luck with the weigh in!

Caitlyn.Trout
12-02-2012, 10:29 AM
Well here I am a week later after my meet. I gotta say, IT WAS AWESOME! I went 9/9 with Squat 240, 280, 305 - Bench 115, 125, 135 - Deadlift 275, 300, 320. Thinking about it almost seems like a blurr this morning. I'm gonna be honest guys, I have my eye on the 123 raw squat world record. I actually took a 4th attempt yesterday to see if I could get it and got half way there before coming forward too much and missing it but it was sooooo close! So with that being said, It will be mine in April at the Women's pro/am! If you're wondering the current record is 330 and I attempted 335. It was a good day, got to talk training with a lot off ppl, make connections and such. So without further adieu, here is my meet video! North of the Border SPF - Cinci, OH.


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

Caitlyn.Trout
12-04-2012, 07:02 PM
Tuesday - Bench


SO... today was my first day back in the gym since the meet. I'm currently 19 weeks out from my next one and I generally don't start meet prep until 16 weeks because I do I longgggg prep kinda lol. I'll be competing again in April in the Women's pro/am in Cincinnati, OH. For the next 3 weeks im just gonna take the time to re-adjust to some volume and go pretty light. I started back on a diet today just to stay healthy and not gain too much out of range from 123 . I weighed myself today and I was 124 without shoes which is lighter than I thought I would be honestly. Anyway, this is what I did for today.....

warm up
monster mini push-downs - 3x10
monster mini pull aparts - 3x10
push-ups - 3x10 , did them supppper slow

work
3 sec pause bench - 95 - 8x3 (working on being explosive also)
1 board - 95 - 5x5 (more explosion lol)
close-grip 3 sec pauses - 75 - 3x8

assistance
rear delt db raises - 3x15
db flys - 3x15 super slow
pendlay rows - 3x10
bicep hammer curls - super slow - 3x20

Abs - mini band sit ups - 2x10 - micro movements 1x20
ghr sit ups with 10lb medicine ball behind my head - 3x20

Pretty much I'll be doing this workout for the next 3 weeks except adding more reps to everything instead of weight. Honestly it doesn't look that hard but by the end you really are feeling it .

Caitlyn.Trout
12-06-2012, 06:47 PM
Today was my first squat day back , taking it easy as I stated in my last post, until I'm 16 weeks out. So today was light weight with some volume so nothing hard , just getting some juice in the in good ol' lower bod.

Thursday-Squats

warm up -
pull aparts - 3x10
band gm's - 3x10

work
close stance squat (my competition stance) - 200 without belt - 8x3
high bar - Olympic ass to grass squats - 155 without belt - 5x5
straight bar gm's - 95 - 3x8

assistance
one arm rows - 3x15
lunges - 3x15
mini band sit ups - 6x10

Pretty good day overall , just tired since I have been up since 5am today due to having a final at 8am and I had to get some extra study time in. Also, I decided to give up my diet soda and just drink water instead. So far so good!

Caitlyn.Trout
12-08-2012, 06:18 PM
Today I did some light bench accessories with a variation of bars and whatnot. Still keeping it light for now. Overall it was a great workout and I'm adjusting to the volume pretty quickly so now it doesn't feel as grueling and the workout doesn't take as long as you would think.

Sat - Bench Accessory Day

warm-up
monster mini band pull aparts - 50 total
push-ups - 3x10

work
standing overhead press with a straight bar - 65 5x5 - pausing at the bottom of each rep
buffalo bar bench - 95 - 4x6
swiss bar bench - 75 - 3x8

accessories
chest supported row - 3x15
side raises - 3x15
monster mini pushdowns - 100 total

abs
ghr paused sit ups - 3x20
mini band sit ups - 6x10

Caitlyn.Trout
12-09-2012, 05:30 PM
Sun - Deadlifts , keeping it light and adding weight each week.
Warm-up
monster mini band pull aparts - 50 total
Orange band Goodmornings, - 3x10

Work
Sumo 1inch deficit deadlifts -225 8x3
Conventional 4inch deficit deadlifts - 185 5x5
Front squats - 115- 3x8

Assistance
kettlebell swings - 3x20
Frankenstein walks on the belt squat- 3x1 minute duration
lat pull-downs - 3x15

ABS
GHR sit-ups - 3 sec pauses midway while holding a medicine ball behind my head - 3x20
Ab wheel with 25 plate on my back - 5x10

It was a good workout, my hands feel pretty rough but it's worth it!

Caitlyn.Trout
12-12-2012, 05:18 AM
Tuesday - Bench

Still a couple of weeks away from starting my training cycle, this week will be the same as last week except i'll be adding more sets or more reps instead of weight.

warm-up
push-ups 3x10
pull aparts - 50 total

work
pause bench - 95 8x4
1 board bench - 95 5x6
close-grip pauses - 75 - 3x10

assistance
barbell rows - 95 3x15
rear delt raises - 3x15
Flys -3x15

abs - ghr sit up pauses - with medicine ball behinf my head - 3x20

tom183
12-12-2012, 05:25 AM
Nice sessions, Caitlyn.

Caitlyn.Trout
12-13-2012, 06:31 PM
So after after i started training volume again I decided to start out "light" and I am but with so many reps light weight feels pretty grueling at times and it becomes a challenge. I love a challenge. I realized that you don't deserve to reach your goals without giving one hundred percent and I most definitely am, but now I'm ready to give 110% . I'm getting super strict on every thing I do , in the gym, my diet, sleep and recovery... yes everything. I'm not giving all of the specific details of how but I've got goals and I intend to reach them. With that being said, I had a great workout tonight. I felt so strong, I felt the burn , and pain. I should feel like that every workout, it makes walking out of there feel like a victory. So here's what I did tonight.

Thursday - squats

warm-up
pull aparts - 100 reps total
band gm's - 3x10

work
close stance squats - 200lbs half with a belt half without - 8x4
olympic pause squats 150 - 6x5 3 sec pauses
straight bar goodmornings 95- 4x8

assistance
split squats with db's - 3x15 each leg
1 arm rows with dbs - 3x15 each arm
Frankenstein walks on the belt squat - 3x 1 minute

plus some cardio this earlier this morning before the workout

Caitlyn.Trout
12-14-2012, 02:16 PM
I usually do my bench accessory day on saturdays but since my mom and sister are coming in tonight I had to go ahead and do it today.

warm-up
pull aparts - 100 total
push-ups - 3x10

work
standing overhead press 70 - 6x5
buffalo bar bench - 100 - 5x6
swiss bar bench - 75 - 4x8

assistance
chest supported rows - 3x15
monster mini band push-downs - 100 total
side-raises - 3x15

ab wheel - 5x10

Caitlyn.Trout
12-16-2012, 02:03 PM
Sunday - Deadlifts

warm up
pull aparts - 100
band gm's - 3x10

work
sumo dl 1in deficit - 225- 8x4
conv dl 4in deficit - 185 - 3x5 , 1x15 with 7 sec pause on the last rep whew!
front squats - 115 - 4x8

assistance
lat pull downs - 3x15
frankenstein walks - 3x 1 min
thoracic extentions with 25 lb chain - 5x10

Caitlyn.Trout
12-18-2012, 05:03 PM
Tuesday-Bench

warm-up
push-ups 3x10
pull aparts - 100 total

work
pause bench - 95 8x5
1 board bench - 95 6x6
close-grip pauses - 75 - 3x12

assistance
barbell rows - 3x15
rear delt raises - 3x15
Flys -3x15

Caitlyn.Trout
12-20-2012, 07:33 PM
So today I felt pretty crazy and took on a challenge ..... I made the mistake of telling my boyfriend Corey that I felt like kicking ass today on squats ... so he said he bet that I could do 30+ olympic squats in a row with 155 after doing 8x5 close stance with 200. Challenge accepted . Read on to see how it went.

Thursday squats

Warm up
monster mini band pull aparts - 200
static stretching

Work
Close stance squats - 200 - 8x5
Olympic squats - 155 - 1x34 (Yeah buddy , you should have seen the dudes faces up in thurrrrrrrr) :)
RDL's - 3x10 - 95 (my legs were screaming so I took it easy with the weight so I could even get the work in lol woof! )

Assitance
one arm DB rows - 3x15
frankenstein walks on the belt squat - 3x 1 minute ( I felt the burn)
lunges with DB's - 3x15 each leg

So my legs hate me right now but I can already feel them growing lol . I love a challange , and i was either gonna pass out or die before I would quit .... luckily I made it but my heart was seriously flying! Anyway, I also got a new tattoo of my #1 motto when it comes to anything I come up against in this world "Conquer self - Conquer all" ... bust out the doubt and you'll bust out any challenge that you come up on , no matter if it's lifting related or not. I'll have the video of it up later , and honestly the last bit of it was pretty ugly, bad form , almost lost it. But hey, that's what happens when you're not used to doing 30+ squats in a row I guess.

Caitlyn.Trout
12-20-2012, 08:34 PM
http://www.youtube.com/watch?v=OGrMqEr9ndk

Caitlyn.Trout
12-21-2012, 06:23 PM
Friday - Bench accessory

warm-up
pull aparts -100

work
barbell standing overhead press - 75 6x6
buffalo bar bench - 95 - 6x7
bamboo bar - 50 - 3x20 (if you haven't used one, the thing is unstable as crap! The weights dangle down from the bar using bands. The whole point is to work on your stabilizer muscles and keeping your body tight)

assistance
chest supported rows - 3x15
monster mini band pushdowns - 100 total
side raises - 3x15