just starting up powerlifting. squat max 170. dl 235 from 3 in deficit. bench max 105 paused in a meet. touch and go 115.
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
Last edited by rayba; 11-22-2009 at 08:09 PM.
look at you and your shiny new journal
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.
200x1 bigger pr! old pr was 175x1
3x10 3rd set was ****ty
leg press (45)
4x10 w/ bar
Last edited by rayba; 11-24-2009 at 02:13 PM.
11/25/09 wed. bench
warmes up on flat bench.
(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.
1x10 15lb db
incline db bench-
3x10 2@25 1@20
normal sumo pulls from floor
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
get your upper back locked out and you'll be golden.
sunday 11/19/09 DELOAD WEEK
mil press 3x25 30lb bar
closed grip lat pull down 2x25 @40 and 1x25@50
arm curls 12lb 4x25
tried the log (100lbs) almost beat me. almost got a rep in WOOO WEEE
tri push down4x25
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.
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.....
sunday 12/6/09 first day after r deload week!
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.
derek, u know i would love that.
Last edited by rayba; 12-06-2009 at 01:43 PM.
you're doin great
monday 12/7/09 squat
first week back from deload week
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.
rdl 3x10 95
ham curl with green band 4x10
2leg hyper w/30 lb bar 2x10, then 1x10 body weight
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.
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
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)
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
Ya Donk, my boob will always be here for you. ha
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.
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)
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
warm up 55x10 65x10 75x7 ...
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
Last edited by rayba; 12-14-2009 at 08:07 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!
wed. 12/16/09 bench
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
1x10 1x8 @ 40lbs