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Thread: Angie's mission...225 raw bench

  1. #1
    Senior Member NUCadet97's Avatar
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    Angie's mission...225 raw bench

    Hi all
    New to this forum. Been lifting with an eye towards competing for +/- 5 months. Would like to reach a 225# raw bench and a 315# deadlift. A little info about myself...female/33/198.

    Looking forward to my first comp on 29 NOV. Look forward to all suggestions and comments.

    Angie

  2. #2
    SFW! drew's Avatar
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    Welcome Angie, and good luck with your goal. What are your current lifts and what does your training look like?

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
    Senior Member NUCadet97's Avatar
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    Thanks Drew

    Current lifts: bench 185 x 2, deadlift 275 x1.

    My training is currently sporadic since I am in a heavy travelling cycle. But generally I work out westside style ME bench on Sundays. On Saturday's I have been using a more traditional bodypart work out with shoulders and arms in the morning and legs in the afternoon. During the week I try to get in whatever I can on the hotels crappy universal gym. I have a training log at southern powerlifting and will also start copying it here.

    Angie

  4. #4
    Always listening & learnin lil' power's Avatar
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    Angie: I'm not sure on the weights but the vid are in order

    Video


    Video


    Video

  5. #5
    Getting stronger Donnajo's Avatar
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    Good to see you here Angie!

  6. #6
    Senior Member NUCadet97's Avatar
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    Saturday Morning - Shoulder/Arms

    Overhead BB Press
    45 x 20
    75 x 10
    95 x 8
    105 x 6

    Upright Row
    45 x 20
    65 x 10
    75 x 8
    85 x 6

    Rear Delt Pec Deck
    50 x 20
    70 x 10
    80 x 10
    90 x 10

    DB Hammer Curl
    22.5 x 20
    27.5 x 10
    32.5 x 8
    40 x 6

    Cable Curls
    15 x 20
    30 x 15
    35 x 12

    BB Curls
    45 x 20
    65 x 10
    70 x 8
    75 x 6

  7. #7
    Senior Member NUCadet97's Avatar
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    Saturday Afternoon - Legs

    Leg Extension
    65 x 20
    125 x 10
    140 x 10
    155 x 10

    Leg Curl
    65 x 20
    75 x 10
    85 x 10
    90 x 10

    45 Leg Press
    180 x 10
    360 x 8
    450 x 8
    540 x 8
    630 x 6
    740 x 6 x 2
    360 x 20

    Straight Leg DL
    135 x 10
    205 x 10
    215 x 10

    Deadlifts (sumo)
    225 x 3
    245 x 3
    265 x 3
    295 x 1

  8. #8
    Getting stronger Donnajo's Avatar
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    You did that and then benched with us and lifted upper body again on Sunday? ..............Girl you need to recover.

  9. #9
    Senior Member NUCadet97's Avatar
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    Sunday- ME Bench

    bench press
    bar x 10 (various grips)
    135 x 5 x 2
    165 x 3 paused reps
    185 x 1 x 2 paused reps

    JM press:
    75 x 10
    80 x 10
    85 x 10

    CSR:
    80 x 10 x 3
    SS w/
    Band pull aparts
    3 x 10 with purple bands

    Pec Deck:
    75 x 10
    105 x 10
    120 x 10

  10. #10
    Senior Member NUCadet97's Avatar
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    yeah... it is still one body part per week, just compressed. I can't wait till I can get back to a normal routine. I won't do that this weekend though.

  11. #11
    Senior Member NUCadet97's Avatar
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    Saturday Morning - Shoulder/Arms

    Overhead BB Press
    45 x 15
    75 x 10
    85 x 8
    105 x 6

    Upright Row
    45 x 15
    65 x 10
    75 x 8
    85 x 6

    Rear Delt Pec Deck
    60 x 10 x 2
    70 x 10 x 2

    DB Hammer Curl
    20 x 10
    25 x 10
    27.5 x 10
    30 x 10

    BB Curls
    45 x 10
    65 x 8
    70 x 5
    75 x 3

    25 min elliptical

  12. #12
    Senior Member NUCadet97's Avatar
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    Saturday Afternoon - Legs (meet prep for next weekend)

    Leg Extension
    65 x 20
    125 x 10
    140 x 10
    155 x 10

    Leg Curl
    65 x 20
    75 x 10
    85 x 10
    95 x 10

    45 Leg Press
    180 x 10
    360 x 8
    450 x 8
    540 x 8
    630 x 6
    540 x 6 x 2
    360 x 20

    Straight Leg DL
    135 x 10
    205 x 10
    215 x 10

    Deadlifts (sumo)
    225 x 3
    245 x 1 *opener*
    275 x 1
    Last edited by NUCadet97; 11-24-2008 at 07:16 AM.

  13. #13
    Senior Member NUCadet97's Avatar
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    Sunday
    ME Bench (Meet prep for next weekend)

    bench press
    bar x 10 (various grips)
    95 x 8
    135 x 5
    165 x 3 paused reps *opener*
    185 x 1 paused reps

    Rolling DB:
    30 x 10 x 3

    Face Pulls:
    35 x 10 x 3

  14. #14
    Senior Member deeder's Avatar
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    I just watched your vids posted above and I was just wondering why you use such a narrow grip? My close grip bench press is about that wide!
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  15. #15
    Getting stronger Donnajo's Avatar
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    Have a great Thanksgiving!

  16. #16
    Getting stronger Donnajo's Avatar
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    See you tomorrow and Good Luck!

  17. #17
    Senior Member NUCadet97's Avatar
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    SPF Record Breakers - Raw Results

    First meet to actually compete in, second meet to watch. It was a larger meet than I expected and was a long but very good day. It was great to hang out with some other really strong women.

    Big thanks to Lonas for great hand-offs on short notice, and to a couple of friends who were willing to drive me down and take pictures.

    I opened with 165lbs which is very easy just to get the ball rolling, then pressed an easy 185lb up. I couldn't believe how easy it felt. Third attempt was a gravy attempt...and I decided to play it slightly conservative just to get 3 for 3, so I pressed 190 lbs. I had touched this in the gym but usually stalled about 3 inches off the chest, not to be this day I just pressed it right out of the gate, what a rush!! A PR with a lot of room for improvement.

    Second event was the deadlift, this is not my strong suit but decided to try it anyway. First attempt was an easy 245lb, which with the atrocious form looked a little shaky, probably due to the long layoff between my bench and my deadlift. Second attempt went much smoother at 275 lbs. On the third attempt I decided to go for the glory and to get something I haven't gotten in the gym legally (without a hitch). However, it was not to be I set up too wide and just didn't have the gas in the tank 295 lbs stayed glued to the floor.

    Oh well...still a very productive meet for the first time, I can't wait till states in February where I am looking for a big improvement.
    Last edited by NUCadet97; 12-01-2008 at 08:17 AM.

  18. #18
    Senior Member NUCadet97's Avatar
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    Monday

    Beginning of a new training cycle, with some different exercises and muscle group pairings, pretty low intensity today will ramp it up in the next few weeks.

    Squat
    Bar x 10
    95 x 8 x 3

    45 Leg Press
    180 x 10
    360 x 8
    450 x 8
    630 x 8
    720 x 6 x 3

    RDL
    135 x 8
    225 x 8 x 3
    245 x 8

    BB Curl
    Bar x 10
    65 x 10
    75 x 7
    80 x 6

    Preacher Curl
    45 x 8
    55 x 8
    65 x 6

    Wrist Curl
    30 x 15
    40 x 10 x 3

    30 min elliptical HIIT

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  19. #19
    Senior Member NUCadet97's Avatar
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    Tuesday workout

    Overhead BB Press
    Bar x 10
    65 x 10
    95 x 8
    110 x 6
    115 x 4

    One arm DB upright row (this movement really torched the shoulder/traps)
    25 x 10
    27.5 x 10
    32.5 x 8
    35 x 6

    Lateral raise
    20 x 15 x 3

    BB shrugs
    185 x 8
    225 x 8
    245 x 8 x 3 (straps on last set)

    Close grip bench press
    95 x 5
    115 x 5
    125 x 5
    135 x 5
    145 x 5

    DB tricep extension
    80 x 8
    70 x 8
    70 x 7 (triceps are burned)

    30 min cardio

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  20. #20
    Getting stronger Donnajo's Avatar
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    Hey, not sure what time on Sunday but I have to do 1 or 2 because I need to use kidcare and it closes at 4. We usually take so long on sundays I am thinking one would be better. I will talk to lones and viki. Let me know what works for you.

  21. #21
    Senior Member NUCadet97's Avatar
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    1-o'clock is fine with me. I am pretty flexible on Sundays. I would like to work with a three-board just to get ready for the full onslaught in the coming weeks.

    I am thinking for ME workouts: 3 weeks on 2-board, 3 weeks on 1-board and 3 weeks on chest with the 10th week being openers and paused reps.

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  22. #22
    Always listening & learnin lil' power's Avatar
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    if you want I can send you the spreadsheet on the meet prep cycle that Lones wrote up for us....just let me know

    If you want the boards (and haven't made yours yet) just let me know and I'll bring them in.

  23. #23
    Senior Member NUCadet97's Avatar
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    Wednesday's Workout

    Bench press (speed: 3 reps in 3 sec)
    Bar x 10
    135 x 10
    95 x 3 x 2
    105 x 3 x 2
    155 x 3 x 4

    Decline bench press
    Bar x 10
    135 x 5
    155 x 8 x 2
    165 x 6

    Incline DB press
    50 x 6 x 4

    Flat bench cable fly
    30 x 8 x 2
    35 x 6 x 2

    Bent over BB row
    Bar x 8
    115 x 10 x 2
    135 x 8

    Lat pulldown
    120 x 8
    135 x 8
    140 x 8

    Crunches
    5 x 15

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  24. #24
    Always listening & learnin lil' power's Avatar
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    Shouldn't speed bench be only 50-60% of max?

  25. #25
    Senior Member NUCadet97's Avatar
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    yeah you are right but 95 was way too fast (like maybe 2 sec) and 105 was still easy (I was beating the 3 count every time) however 155 was too heavy (just about a .5 to .75 sec over). I need to probably bring it to somewhere around 115. it had been forever since I had done them, so the relearning curve was high. These are hard for me anyway cause it is just so light!!! Thanks for keeping me honest, I know do it the way it is prescribed.

    I am hoping the next time I do these to have my chains or bands with me so maybe I can do something like 65 with 40 lb chains.

    Raw Elite classification in 3 weight classes

    raw squat: 380 lbs
    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

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