2012 WPC Worlds Prep

[Tara Green]

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!


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]

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]

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]

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]

Squats

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

[Tara Green]

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]

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]

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]

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]

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

415 x 1

Side Bends

90 x 12
120 x 12

[Tara Green]

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

335 x 0

2 Board Press

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

[Tara Green]

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

[Tara Green]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

You gonna outsquat me this time...???

[Judas]

Well... What happened...???