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nikitaleighh
12-12-2012, 01:59 PM
so..this is the first REAL training i've done since i started powerlifting in 2011. and it was quite impromptu. sat 12/8 i came to the gym not sure what squat routine i was going to do. so...i jumped in with my one teammate and did his smolov day 1. needless to say...i loved it....and i loved it even more so because i finally changed my squat stance to something i think i am FINALLY going to feel strong with... tuesday- i did my second day. it was a little rough at first, but it went relatively smooth.
week 1:
day 1/2- 3x8 180, 5x195, 2x2 210, 1x220

day 3 (which will be tomorrow)- 4x5 195, 3x210, 2x2 220, 1x250
^this im looking forward too.

i'm excited to see what kind of results i am going to see by the time this training cycle is over. i have nothing but high expectations for myself and i'm determined to see them through....

now let's get to liftin' :)

J L S
12-12-2012, 02:42 PM
I will be following this with a lot of interest! I finished it about just over a month ago and it was one the best things I have ever done training wise! good luck!

jdjayne
12-12-2012, 02:47 PM
Nikita is going to be one of the best female lifters ever if she sticks to it and keeps getting better. One to watch 4 sure. We're proud to have her as a member of Jersey Iron.

nikitaleighh
12-12-2012, 03:07 PM
thanks brothaa! @jdjayne

nikitaleighh
12-12-2012, 03:08 PM
I will be following this with a lot of interest! I finished it about just over a month ago and it was one the best things I have ever done training wise! good luck!

i'm looking forward to seeing where it takes me...for all i've read about it i am VERY excited to say the least.!

Barbaccio
12-12-2012, 04:33 PM
Welcome to the board (again) Nikita! Nikita is ANOTHER Jersey Iron lifter we're bringing on board! She's got some crazy numbers, crazy strength, and way more to come. It's nice to have a female in the Powerlifting Logs as well!

DMS80
12-12-2012, 06:17 PM
Great to see you FINALLY got a log going online. Its going to be a battle through smolov, but glad you are doing it also (though random that you decided to start up) it can only help both of us.

nikitaleighh
12-13-2012, 03:38 PM
week 1/ day 3: 4x5 195, 3x210, 2x2 220, 1x250.

i'll be honest...the 250 seemed intimidating. but all in all- it went smoothly. i just gotta keep working on my form..keeping my chest and head up.

and dare i say it? i ran on the treadmill BEFORE squatting. yea yea yea...i get some grief about this...but i feel like this helps get me fired up to squat...eh, to each his/her own, yeah?

DMS80
12-13-2012, 03:58 PM
Good job Nikita!

nikitaleighh
12-16-2012, 04:04 PM
saturday 12/5. week 2/day 1: 1x5 @ 220. needless to say that was a simple day. all i think about is how next week will probably kick my behind...but it WILL be worth it.

other than squatting...i decided to have some fun and put a deadlift suit on (although it was a little bit big..). i haven't done a sumo deadlift in forever...but in this gear i ended up pulling 405x1. i surprised myself! and that was a pretty big pr for my sumo..even though it was in gear and it was my FIRST time EVER in gear..so very interesting and all in all..a good day :)

DMS80
12-16-2012, 04:51 PM
FYI you did 225. I didn't feel like putting the 2.5 on to make it 220. Good job with the gear. This week is easy but remember next week will be crazy.

nikitaleighh
12-17-2012, 09:58 AM
FYI you did 225. I didn't feel like putting the 2.5 on to make it 220. Good job with the gear. This week is easy but remember next week will be crazy.

thanks dave for the little reminder. i appreciate your mild laziness hahahahaa

J L S
12-17-2012, 01:57 PM
pulling 405 out of no where. Damn, these guys arent joking about your strength haha! nice.

DMS80
12-18-2012, 07:38 PM
thanks dave for the little reminder. i appreciate your mild laziness hahahahaa

No Problem, See ya Sunday for the Start of week 3 and the madness of it.

DMS80
12-18-2012, 07:39 PM
pulling 405 out of no where. Damn, these guys arent joking about your strength haha! nice.

She is no Joke, Very Strong, Very Determined...Great Training Partner.

macdaknife
12-19-2012, 05:55 PM
great stuff Nikita!

like Jay, I'll be following this closely (on his advice I'm gonna give this a go too)

Mac

nikitaleighh
12-19-2012, 05:58 PM
week 2/ day 2 simply 1x5 @ 230. was nice and easy. felt good. im looking forward to starting week 3 on sunday..a serious challenge! can't wait.

and thanks jay and mac! keep an eye out--ill definitely let you know how it goes!!

nikitaleighh
12-20-2012, 03:20 PM
week2/day3: 235x5. smoked it.
& some accessory work.
looking forward to the 4x9 on sunday. hahaaa wooooooo

nikitaleighh
12-23-2012, 09:43 AM
week 3/day 1: 4x9 @ 195. went well. my form has never been better. it was great getting to start this week off with dave and tone. i'll admit i was a bit nervous about how it was gonna go...and it went so much better than expected.

other than that..did some core work and cardio.

and with that......happy festivus all! hahaaa

DMS80
12-23-2012, 11:15 AM
I was just as nervous, Great Job today Nikita. Glad you made the trip up to train. see ya tuesday for more fun lol

nikitaleighh
12-25-2012, 11:49 AM
week 3/ day 2: 5x7@210. i'll be honest...even though i went through it kind of fast with dave, it was brutal. definitely not a fan of this day....i know i'll be feeling it tomorrow. all in all, it went well....got depth and i feel like my legs are getting stronger everyday, so that's a good feeling

merry christmas to all :)

DMS80
12-25-2012, 01:06 PM
Good job killer. It did suck but was awesome to get it done. Thanks for showing me some core stuff to do. Though we didnt do much it sucked but I will do more and add it in, it can only help and get better, right? Thanks again for training Christmas Day.

J L S
12-25-2012, 04:54 PM
nice work! getting though the sessions no problem it seems!

macdaknife
12-27-2012, 02:41 PM
Training Christmas Day??? Hardcore!!!

great work Nikita!

nikitaleighh
12-27-2012, 03:20 PM
Good job killer. It did suck but was awesome to get it done. Thanks for showing me some core stuff to do. Though we didnt do much it sucked but I will do more and add it in, it can only help and get better, right? Thanks again for training Christmas Day.
thanks dave--good job to you too! proud of you for committing to this craziness haha.


nice work! getting though the sessions no problem it seems! thanks jay! i am busting my behind..literally lol...im just excited to see how this all pans out :)


Training Christmas Day??? Hardcore!!!

great work Nikita! yeah man!! if the gym is open why not?! that's my attitude haha...thanks mac!

week 3/day 3: 7x5@220
i'll be honest...the first set i was a bit all over the place (albeit i havent gotten much sleep this week and i was a bit exhausted today) but i got my act together for sets 2-7. i still can't believe the difference in my form..after making those few adjustments after the meet i did dec 1st...blows my mind!
did a few accessories, CORE work (loves ittt!) and cardio.

bring on saturday!

macdaknife
12-27-2012, 03:41 PM
week 3/day 3: 7x5@220
i'll be honest...the first set i was a bit all over the place (albeit i havent gotten much sleep this week and i was a bit exhausted today) but i got my act together for sets 2-7. i still can't believe the difference in my form..after making those few adjustments after the meet i did dec 1st...blows my mind!
did a few accessories, CORE work (loves ittt!) and cardio.

bring on saturday!

ahhh, core work.... yes, I need to do a LOT more of that too!

good stuff Nikita!

Brian C
12-27-2012, 05:59 PM
What up girl!!

nikitaleighh
12-29-2012, 05:48 AM
What up girl!!

wuddup briannn!!! don't miss me too much at ironsport today..just sayin! hahahaa

week3/ day4: 10x3 @235
woke up at 445...got to the gym by 510...warmed up and started smolov at 530-finished by 6. first set wasn't too bad...just had to get adjusted to the weight..but it went well! proud of myself for getting up that early and doing it before work...also for being able to do this alone and to keep pushing myself throughout it.

hope my team has some fun today skoooowatin' at ironsport...bummed i couldn't make it! but i'll see ya'll next week!

DMS80
12-29-2012, 09:07 PM
wuddup briannn!!! don't miss me too much at ironsport today..just sayin! hahahaa

week3/ day4: 10x3 @235
woke up at 445...got to the gym by 510...warmed up and started smolov at 530-finished by 6. first set wasn't too bad...just had to get adjusted to the weight..but it went well! proud of myself for getting up that early and doing it before work...also for being able to do this alone and to keep pushing myself throughout it.

hope my team has some fun today skoooowatin' at ironsport...bummed i couldn't make it! but i'll see ya'll next week!

I cant believe you got up that early got there and did it alone, Mad Props. I think I was reminded at least 3 times by Tone that you did it this morning alone, while I was doing or about to do my sets..its was one of those motivational Don't F this up speeches. Great Job Nikita..Good Luck with the 4x9...week 4..>BOOM!

nikitaleighh
12-30-2012, 05:49 AM
thanks dave lol....damn right you best get 'er done!! hahaa

week4/ day 1: 4x9@215
at the gym by 515 this morning..warmed up, started my first set of 9 at 531; went well! didn't even feel any pain/soreness (so that was awesome). second set was actually alittle rough...so for my 3rd/4th set i was able to tighten my belt one more notch(skinny betch hereee!! hahaa) and they went smoothly (finished by 548). once again, doing it alone was alittle rough--definitely helps out with mental toughness, so that's a good thing....overall, i am certainly glad it is over. looking forward to stretching today while at work. i need it!

happy new year to all :)

macdaknife
12-30-2012, 01:04 PM
great work getting your workout in so early and for seeing it through alone.

have a great New Year Nikita!

J L S
12-31-2012, 02:54 AM
you are doing awesome so far! keep up the good work and all the best for '13!

nikitaleighh
01-01-2013, 04:48 PM
Thanks guys! Happy new year to ya! :)

Week4/day2: 5x7@230. I'm pleased to say that today went VERY well! I was a bit nervous because of previous nights activities hahahaa.....all went smooth and im looking forward to thursday ! Wooo!

Happy new year to all!

macdaknife
01-02-2013, 04:38 PM
glad you're still enjoying it Nikita... great job!

nikitaleighh
01-03-2013, 10:42 AM
glad you're still enjoying it Nikita... great job!
thanks mac!

week4/day3: 7x5@240.....i can honestly say today was a PAIN. first real challenging day i've had thus far. i thought tuesday was going to be hard, but DAMN. first set went slow..felt sluggish...finally got up to a more comfortable speed ('specially after tightening my belt--this girl had a SKINNY DAY, WOO!) but i was SO glad once i finished my 7th set. im looking forward to stretching out tonight/tomorrow before saturday.

hopefully my 10x3@255 will go smoothly saturday! keepin' my fingers crossed ahaha

jdjayne
01-03-2013, 11:47 AM
Wow Nikita....your soooooooo cool and strong......

nikitaleighh
01-03-2013, 01:05 PM
Wow Nikita....your soooooooo cool and strong......

yep! :)

by the way teach....it's YOU'RE*

you'RE welcome. haaaaa

andhen2003
01-03-2013, 01:42 PM
Dang, nice job! I need to get down to Ironsport and lift with the Jersey Iron gang again. :-(

J L S
01-03-2013, 02:41 PM
nice job! keeping those squats ticking over nicely!

nikitaleighh
01-05-2013, 10:34 AM
nice job! keeping those squats ticking over nicely!

thanks jay!

week4/day4: 10x3@255. the best part of today--getting to be at ironsport with my team. it was awesome to finally have feedback..aka get LOWER BIZNATCH!..definitely needed it! in my opinion-my last three sets were my best depth wise. i'm feeling it in my legs..that muscle burning/ache that you know means these thighs are getting bigger...bring onnnn bigger thunder thighs! love 'em! i can't believe tomorrow starts week 5...this thing is going by so much faster than i thought it would....here's to bustin' my butt this week!!

DMS80
01-05-2013, 10:40 AM
Great job. Your last 3 where your best depth wise. You did great. A lot easier or better off the mono huh. Last full week then 2 rest days next then new max. We got this!

Brian C
01-05-2013, 11:41 AM
Weight moved really nice today. Those last few were burried. This Russian crap is doing you really good. Cant wait to see the final results of the program.

macdaknife
01-05-2013, 01:27 PM
great job Nikita! looking forward to how your new 1RM pans out!

nikitaleighh
01-06-2013, 12:36 PM
Great job. Your last 3 where your best depth wise. You did great. A lot easier or better off the mono huh. Last full week then 2 rest days next then new max. We got this!


Weight moved really nice today. Those last few were burried. This Russian crap is doing you really good. Cant wait to see the final results of the program.


great job Nikita! looking forward to how your new 1RM pans out!

thanks guys! i'm excited to see how everything ends up as well!!


week5/day1: 4x9@225. Now after yesterday...this was VERY difficult. got my butt KICKED...the first set i was all over the place and i felt almost helpless in that the other 3 sets were going to be just as horrible. my second and third sets were definitely my best ones...and by the time i got to my fourth one...i got very tuckered out but the last three reps. I am glad that this day is over with and looking forward to having tomorrow off :)

macdaknife
01-07-2013, 05:11 PM
week5/day1: 4x9@225. Now after yesterday...this was VERY difficult. got my butt KICKED...the first set i was all over the place and i felt almost helpless in that the other 3 sets were going to be just as horrible. my second and third sets were definitely my best ones...and by the time i got to my fourth one...i got very tuckered out but the last three reps. I am glad that this day is over with and looking forward to having tomorrow off :)

don't get dis-heartened Nikita... you did it nonetheless so well done!

nikitaleighh
01-08-2013, 09:19 AM
don't get dis-heartened Nikita... you did it nonetheless so well done!

thanks mac! i definitely needed that day off...and i think i needed one of these days to really kick my butt--bring me back to the reality that this program is doing something for me..it'll all be worth it in the end!!


week5/day2: 5x7@240. i would have never guessed this day was going to go as well as it did after sunday. but...it went really well! although my hip flexors are tight and it was a little painful during warmups-as soon as i got going it wasn't too bad. all in all, everything felt good. speed, depth, and the weight didn't even feel too bad! i'm sure having the day off yesterday helped with how today went. now i'm looking forward to stretching myself out!

macdaknife
01-09-2013, 02:57 PM
another good day Nikita, well done!

nikitaleighh
01-12-2013, 04:21 PM
1/11: week5/day3- 7x5@250. This day was rough to say the least. The weight felt SO heavy on my back and i felt sluggish. Eventually i got through it...

Week5/day4: 10x3@265. This day went much better than expected(especially after thursday). I cant believe how much easier these 10 sets felt than the 7 i did on day 3. I felt good-fast and stable. I did well with depth (hooray!) and i just gotta work at keeping my elbows down/head and chest up...but it all is really coming together :)

Barbaccio
01-15-2013, 06:18 AM
Looking good skinny chic! I haven't been able to see you squat because of the injury and sickness, but I'm looking forward to seeing how this max goes on Saturday! It'll be interesting to compare your walk out max vs your monolift max as well!

nikitaleighh
01-19-2013, 01:24 PM
thursday 1/17: max rep--hit 310 for a solid 1 rep...went for 325 missed..shoulders collapse and i just couldn't recover. although it did not feel bad for my legs! anddd i shouldn't have done anything else due to the fact i had to max out again on saturday but i did some cambered bar goodmornings/ hypers/ and core....working on strengthening my upper back now that i know what the main issue is...

saturday 1/19: max rep--missed 315 twice; although my second attempt looked MUCH better than the first--kept my back much more upright, squeezing my shoulder blades together. then i finished by doing 245x10. working on keeping my shoulders tight and keeping my head back.
people take bombin out different ways....and i see it as a building block. in a way i'm glad i hit this sticking point--now i know what i need to work on to progress...holla!
and of course i had to deadlift! warmed up...then did: 315x3, 365x1, 385x1, and 395x1.
im happy for that seeing as though my best being in the 198 weightclass is 400 :)
wooooo can't wait to start this next phase.

DMS80
01-19-2013, 02:06 PM
Keep pushing Nikita, more fun starts up tomorrow..2 speed weeks, then more madness..this is going to pay off in the end. Awesome job on squats and pulling today.

macdaknife
01-19-2013, 02:26 PM
always looking at the positives! well done Nikita! I look forward to seeing you smash it in the next phase!

nikitaleighh
01-23-2013, 03:22 PM
thanks mac!

1/20: 5x5 @160 (basing this whole next phase off of a max of 315) was really easy...felt good to have a light weight on m back.

1/22: 6x4 @175 once again this felt nice and light. worked on keeping my shoulders back/elbows down.

nikitaleighh
01-25-2013, 06:58 PM
1/24: 8x3@ 190

1/25 (today): 6x3@ 205

both easy...feeling good right now. ive been hitting good depth and keeping my shoulders back. let's keep it goinggggg

nikitaleighh
01-28-2013, 07:56 PM
1/27: 6x3@ 205. Easy easy
1/28: 8x3@ 190. This felt good...couldnt believe how light it felt.
Did some goodmornings after- 2x8@145, 2x5@ 165, 3x5@ 170. Feeling good! Woooo!

macdaknife
01-29-2013, 05:39 AM
1/27: 6x3@ 205. Easy easy
1/28: 8x3@ 190. This felt good...couldnt believe how light it felt.
Did some goodmornings after- 2x8@145, 2x5@ 165, 3x5@ 170. Feeling good! Woooo!

It felt light because of all that hard work you've put in... well done Nikita!

nikitaleighh
02-04-2013, 06:40 PM
finally finished speed work and today was my first day back at some heavy weight...

3x 205
4x 235
3x4 270
5x 270

this definitely tired me out a bit...the last set of 5@ 270 did me in....but it really feels good to have this kind of weight on my back...looking forward to wednesday! :)

Barbaccio
02-05-2013, 07:13 AM
I didn't get to see much of your work but it looked tough! This is where you'll really start to build! Nice job! Congrats on the overtime but sucks you can't make it Saturday!

nikitaleighh
02-06-2013, 06:47 PM
thanks tone!! yeah im definitely excited about this heavy weight....and i hate that i haven't been there---soon though! i would really like a break after i get done working these next 12 days in a row lol....

2/6: x3 @190
x3 @220
x4 @250
x3 @285
2x5 @270

felt really good today....285 felt good! but then the two sets of 270 felt heavvvyyyyy haha...go figure. bring onnnn friday!

nikitaleighh
02-08-2013, 07:21 PM
2/8: warm up then.... x4@205
x4@220
5x4@250

today went GREAT. i couldn't be happier. had a teammate there with me to make sure i was going to depth, and sure enough i was. i even feel good now after finishing. next week should be interesting with a bit more weight/volume!

nikitaleighh
02-11-2013, 06:52 PM
2/11: 4 weeks until smolov is complete! wooooooooo!

x4 @190
x4 @220
x4 @250
x3 @285
2x4 @285

i definitely underestimate myself. i let 285 psych me out a bit, but it definitely went MUCH better than expected. thanks to tone for spotting me and pushing me through those last 2 sets. i do have it in me--i just can't doubt myself so much.

DMS80
02-12-2013, 07:03 AM
2/11: 4 weeks until smolov is complete! wooooooooo!

x4 @190
x4 @220
x4 @250
x3 @285
2x4 @285

i definitely underestimate myself. i let 285 psych me out a bit, but it definitely went MUCH better than expected. thanks to tone for spotting me and pushing me through those last 2 sets. i do have it in me--i just can't doubt myself so much.

Great Job Nikita. You are killing it. 4 more weeks..lol, crazy right. Can't wait for May Meet. I see big numbers for you. you know what i think you can hit. I still stand by that.

nikitaleighh
02-13-2013, 05:34 PM
thanks dave!! you're comin' along too---can't WAITTTTTT to be done lol

2/13: warm up
x3 @205
x3 @220
x3 @270
3x3 @285
x3 @300
needless to say i was nervous about the 300. it's been AWHILE since ive had that weight on my back. i was going the sets--moving right along...my legs were feeling a bit tired after getting through the 3x3, but i took some time between sets to mentally prepare myself for that last set of 3. my first rep at 300 was PERFECT. chest was up, shoulders back, pushed my knees up and hips through. felt great. but then of course my second and third set i let my shoulders collapse slightly forward. BUT i got depth and i DIDN'T fail. my upper back feels SO much stronger since i've pinpointed that to be such a weak point, and the 300 did NOT feel ridiculously heavy....hell-i did 3 REPS with it. i'm damn proud of myself. i'm feeling good. ready for friday!
thanks to some of the guys are ironsport today for spotting me and motivating me. definitely was appreciated :)

t gale
02-13-2013, 09:15 PM
Damn Nikita! Great job! Someone is getting strong as hell! To hit a triple with 300 after that workload and 315 is ur meet best! Wow impressive

macdaknife
02-14-2013, 09:01 AM
great effort Nikita!

nikitaleighh
02-16-2013, 06:40 PM
2/15: x3 @205
x3 @235
x3 @270
4x5 @285

first of all...270 felt heavyyy. then the sets at 285. haha...my legs were BEAT. i was exhausted..my muscles fatigued. needless to say this training day was not all that great. fatigue fatigue fatigue. blah. hopefully next week will be better!

nikitaleighh
02-24-2013, 06:16 PM
2/18: x3 @190
x3 @220
x3 @250
5x5 @275

2/20: x3 @190
x3 @220
x3 @250
2x3 @285

2/22: x3 @205
x3 @235
x3 @270
4x3 @285
plus i deadlifted AFTER squatting: warm up with 315, x3 @365, x1 @405, x1 @415, x1 @425. i still can't believe i just pr'd by 25 pounds in deadlift. if smolov doesn't do much of anything for my squat...atleast i can say that my deadlift has seriously improved! hahahaa

this week was brutal. monday i went in to the gym really feeling tired...most of all just being tired of squatting. i am SO ready for this to be done.!! 2 more weeeeeeeeeeks!

macdaknife
02-26-2013, 02:47 AM
great DL PR Nikita! well done!

Barbaccio
02-26-2013, 06:24 AM
Nikita, tired of squatting? Say it ain't so! LOL. You've done really well. I expect to see a big jump in both your squat and your pull when this is over and you've had a week off.

nikitaleighh
02-28-2013, 04:05 PM
2/25: warm up thennnn
x3 @220
x3 @250
5x5 @ 275

2/27: warm up
x3 @220
x3 @ 250
4x3 @ 285

i've altered my numbers a bit to make sure i'll hit the volume that it's calling for. hopefully this all works outttt!

nikitaleighh
03-04-2013, 06:50 PM
3/1: x3@ 235
x4@ 270
3x4@ 285

3/4: x3 @220
x4 @250
2x5 @275
3x3 @285

TWO DAYS LEFT!!! finalllllyyyy!

macdaknife
03-05-2013, 01:58 AM
keep going Nikita... you're doing well!

nikitaleighh
03-06-2013, 05:36 PM
3/6: warm up, x4 @235, 4x4 @270.

felt good...i'm feeling light on my toes. im REALLY looking forward to fridayy!!!! :)

nikitaleighh
03-08-2013, 07:23 PM
TONIGHT WAS THE NIGHT!!! 13 weeks....13 LONG weeks....

warmed up...then went x1 @305...felt REALLY GOOD. hittin depth like no one's business!
went for x1 @325. nailed it! i was SO happy with that (because i only wanted a SOLID 315...)
then i tried for 345--TWICE and just failed because i wouldn't keep my shoulders and chest up...but my legs handled it SO well...and hell...after my second attempt at 345 i said i WANT to get something..so i went right back under the bar to get 335! that's a 30 pound RAW PR and at my LIGHTER weight!! I am so happy. I am very satisfied with how this turned out...and i am VERY excited for my meet in may. can't wait to strap on some knee wraps and see what'll happen...'specially after i strengthen my back more and work on the form!! :)

macdaknife
03-09-2013, 09:35 AM
great job Nikita! great journey over the last 13 weeks... I look forward to seeing how you get on in May!

nikitaleighh
03-24-2013, 04:40 PM
3/18:

bench warmup
95 x8
115 2x10
135 x1
145 2x1
flat flys- 3x5 @30lbs
seated o.h. dumbbell presses- 3x10 @40lbs
lat pulldowns 3x10 @120

3/19:
squats- 2x5 @185
3x3 @225
2x3 @245
goodmornings- 5x5 @ 165
side raises 5x5 @20lbs
front raises 3x5 @15lbs
hyperextensions 3x10 w/45lb plate
row machine 3x10 w/45lb plate

3/20:
bench and accessory same as monday

3/21:
squats- 4x2 @250
2x2 @270
goodmornings 5x5 @165
side/front raises- 5x5 (20/15lbs)
hypers 3x10 with 45lb plate
bent over rows 5x5 @ 80lb dumbbells

3/22:
bench and accessory work same as monday/wednesday :) woooooo!

nikitaleighh
03-29-2013, 06:19 PM
3/25: MONDAY
incline bench 5x3 @125
incline dbell 2x20 @ 30
close grip bench 3x12 @95
band flys 3x15
tricep pressdowns with band 100reps


3/26: TUESDAY
squats- 225 x3
250 x4
285 4x2
goodmornings- 5x5 @170
side raises 5x5 @ 20
front raises 3x5 @ 15
hypers 3x10 with 45lb plate
rows 5x5 @80lb dbells

3/27:WEDNESDAY... same as monday

3/28: THURSDAY
squats- x3 @ 220
x3 @ 235
x4 @ 270
x3 @ 285
2x2 @ 265
goodmornings 5x5 @170
side raises 5x5 @ 20lbs
front raises 3x5 @ 20lbs
hypers 3x10 with plate
rows 3x5 w/ 80lb dbell

3/29: FRIDAY
same as monday, plus extra tricep work :)

nikitaleighh
04-07-2013, 07:43 PM
monday 4/1:
floor press 5x5 @120
regular bench 95 x10, 135 x2, 145x1, 155 2x1
standing dbell press 3x10 @30lbs
flat flys 5x5 @30lbs
band pushdowns 50reps
side/front raises 3x5 @ 20lbs
bicep curls 3x5 @35lbs
pulldowns 3x10 @120lbs

tuesday 4/2:
squats- 185 x5, 225 x3, 265 x4, 265 2x3
goodmornings 5x5 @ 165
hypers 3x10 with 45lb plate

wednesday 4/3: same as monday

thursday 4/4:
squats- 225 x4, 245x4, 4x2 @270
goodmornings 5x5 @165
rows 5x5 with 80lb dbells
hypers 3x10 with 45lb plate

friday 4/5: same as monday

nikitaleighh
04-12-2013, 05:57 PM
monday 4/8:
bench-
95 x10
135 x5
145 x3
155 x2 (nice and solid two rep)
165 2x3 with a 2board
175 2x5 with a 3board

flat flys 3x5 with 35lbs
pulldowns 3x10 @130lbs
tricep pushdowns 3x10 @70 lbs
abs.

i also did this workout 4/10 and 4/12.

no legs this week. work has been crazy busy and i was tired. i think this will actually work to my favor....only about 5 more weeks till meet day!

nikitaleighh
04-22-2013, 05:42 PM
tuesday 4/16:
reg bench
95x10
135x5
155x3
165 2x2
flat flys 3x5 @35lbs
dbell press 3x10 @40lbs
lat pulldowns 3x10 @130lbs

wednesday 4/17:
squat/warmup
95, 135, 220 5x3
goodmornings wide and regular 2x5 (each) @165
hypers 3x10 w/45lb plate
ab/adductors 2x10 (each)

thursday 4/18: same as tuesday

friday 4/19:
squats-
95, 145, 195, 215 x3, 235 4x5
*all other accessory work-same as wednesday.

macdaknife
04-24-2013, 08:31 AM
still at it Nikita! how're you feeling for the for the comp next month?