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Thread: Babyeater Lifts: Powerlifting Adventures

  1. #26
    tiny freak brigade forever babyeater's Avatar
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    Thanks, Adrian! It looks like your training is going well too. About to do another log-bombing in a minute...

  2. #27
    tiny freak brigade forever babyeater's Avatar
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    3/5 training

    volume bench
    bar x 5 x 3
    75 x 3
    85 x 2
    90 x 7
    90 x 7
    90 x 6
    90 x 6
    90 x 7

    DB press, cumulative weight
    70 x 12
    70 x 10

    Overhead cable tricep extensions
    60 x 15 x 3

    Lat pulldowns
    85 x 12
    85 x 12
    85 x 11

    chest-supported elevated DB rows
    40 x 10 x 3

    vid:


    3/6 training

    deadlift
    95 x 3
    135 x 2
    185 x 2
    225 x 2
    245 x 1
    265 x 1
    280 x 1
    280 x 1
    280 x 1
    280 x 3 tried for a fourth but missed it. Still pretty damn happy with this number.

    pull-ups
    13, 10, 6, 5, 5 getting stronger at this again, yay

    Bulgarian split squats
    30 x 11 ea
    30 x 11 ea
    30 x 11 ea
    ughhhh pathetic. I felt pretty drained after the pulling so this is what I was able to manage

    facepulls
    100 x 16
    100 x 15
    100 x 13

    Vid:
    Last edited by babyeater; 03-07-2013 at 01:00 PM.

  3. #28
    tiny freak brigade forever babyeater's Avatar
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    volume squat

    130 x 7
    130 x 7
    130 x 7
    130 x 8

    Volume? On squat? What is that? I'm now switching one of my squat days over to more of a volume-based day. It was an easy day as far as intensity goes for me, but not so much in terms of rep number. Things got better and better as I moved through sets, but frankly, this is admittedly new territory for me. Or, uh, revisited territory since I was probably working in this rep range before I got into powerlifting training.

    So now my numbers on one of my squatting days are going to be as embarrassing as they are on one of my bench days. I am hoping this pays off. I think it has with benching.

    barbell hip thrusts
    155 x 9
    155 x 9
    155 x 9
    155 x 8
    155 x 8

    …it is freaking weird to have more weight on the bar for these than for my squatting work.

    back extensions
    25 x 13
    25 x 12
    25 x 12

    hip abductor machine
    130 x 15 x 3

    hip adductor machine
    135 x 17
    135 x 17
    135 x 15

    And then I went and had my MFA show reception and Kyle helped me through that and this whole time period so much because he's kind of incredibly awesome. I know the reduction in school-based stress I can now enjoy will really help keep my training progressing. I'm really not too far away from the next meet (April 20…).

    3/10 training

    paused bench
    bar x 5 x 3
    75 x 3
    85 x 2
    95 x 2
    103 x 3
    103 x 3
    106 x 3
    106 x 3
    108 x 4

    widegrip work
    85 x 6
    86 x 6
    86 x 6
    I'm treating this widegrip work as very slowly conditioning my body for taking a wider competition grip. I want to make sure my shoulders are stable enough to handle it, so I try to do a lot of pulling work. We'll see how this works out.

    weighted chin-ups
    25 x 5 pull-ups because I forgot I was supposed to be doing chinups. I'm an idiot.
    25 x 5 chin-ups
    25 x 5
    25 x 4

    Seated Iso Unilateral rows
    55 x 10 ea
    57.5 x 9 ea
    57.5 x 8 ea

    Then I had to run in order to make it to our team meeting. Will be doing a lot of makeup accessory work today.

    Also, I've moved my lifting schedule around slightly, and it now works MUCH better with my school week. Basically, everything is being done a day later than it was before and I'm losing a recovery day for bench this week.

    vid:

  4. #29
    tiny freak brigade forever babyeater's Avatar
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    squat
    95 x 3
    125 x 2
    135 x 1
    155 x 1
    175 x 1
    192 x fail

    paused squats
    135 x 4
    135 x 4
    135 x 4

    GHRs
    bw x 15
    bw x 13
    bw x 12

    Hamstring machine curls
    65 x 15
    65 x 12
    60 x 14

    band abductors
    20, 18, 17
    I straight up have nothing good to say about this session.

  5. #30
    tiny freak brigade forever babyeater's Avatar
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    deadlift

    95 x 3
    135 x 2
    185 x 2
    225 x 2
    245 x 1
    260 x 3
    260 x 3
    260 x 3
    260 x 6

    pull-ups
    12, 7, 6, 6, 6

    bulgarians
    30 x 10 ea
    30 x 10 ea
    30 x 10 ea
    my glutes felt really fried after pulling, so the numbers on this one are entirely pathetic.

    facepulls
    100 x 17
    105 x 15
    105 x 13

    adductor machine
    135 x 17
    135 x 17
    135 x 17

    abductor machine
    135 x 18
    135 x 15
    135 x 15

    Vid:

  6. #31
    tiny freak brigade forever babyeater's Avatar
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    3/16

    Volume squat day

    bar x 8
    bar x 7
    95 x 3
    120 x 2
    130 x 1
    140 x 5
    140 x 5
    140 x 5
    140 x 5
    140 x 5

    Hip thrusts
    155 x 6
    155 x 8
    155 x 7
    155 x 8
    155 x 8

    Back extensions
    25 x 15
    25 x 14
    25 x 13
    Felt strangely much stronger at these. Odd.

    Band adductors, I think x bunch. I don't remember exactly what I did for this last accessory work on this day. This is why I need to log the day I actually do a session.

    vid:

  7. #32
    tiny freak brigade forever babyeater's Avatar
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    3/17 St Patrick's Day Benchfest (My form of partying)

    paused bench
    105 x 2
    105 x 2
    108 x 2
    110 x 2
    110 x 4 rep PR yaaaaaay

    widegrip work
    90 x 4
    90 x 4
    90 x 4
    Tried to really draw out the pauses on these sets

    weighted chin-ups
    25 x 6
    25 x 6
    25 x 5
    25 x 4

    seated iso unilateral rows
    57.5 x 9 ea
    57.5 x 9 ea
    57.5 x 8 ea
    left side is very obviously weaker than the right so I have to limit these by that side. Hopefully I'll continue to bring them up.

    band pushdowns
    15, 15, 15

    cable abs
    60 x bunch x 3 sets

    vid:

  8. #33
    Senior Member larsen540's Avatar
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    Nice job on the PR. 110lbs for 4 is great.. Keep it up
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
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  9. #34
    tiny freak brigade forever babyeater's Avatar
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    3/19 training

    squat

    bar x 8
    bar x 7
    95 x 3
    125 x 2
    140 x 1
    165 x 1
    176 x 2
    176 x 4 rep PR yaaaay
    stripped sets
    140 x 5
    140 x 5

    paused squats
    100 x 6
    100 x 6
    100 x 6

    GHR's
    bw x 12
    bw x 12
    bw x 12

    Hamstring curls
    65 x 14
    65 x 12
    60 x 15

    band abductors
    lots

    vid:

    3/20 training

    widegrip testing day, then volume work

    [widegrip for all of these--not my normal grip, which is a good few inches narrower]
    bar x 5
    bar x 5
    bar x 5
    75 x 3
    85 x 2
    95 x 1
    105 x 1
    110 x 1
    115 x 1
    120 x 1
    126 x Fail

    Sigh. Oh well, I don't really train wide grip at all and 120 moved EASY so I'm really hoping I'll be able to do more work with this and bring it up.
    Normal grip
    90 x 5
    90 x 5
    90 x 5
    90 x 5
    90 x 5

    Strictass pauses for these.

    Lat pulldowns
    90 x 10
    90 x 10
    90 x 10

    overhead tricep pushdowns
    60 x 15
    60 x 12
    60 x 12

    I think I did something else and i'm blanking on it right now. MAN do I need to be better about logging daily.

    Last edited by babyeater; 03-22-2013 at 12:25 PM.

  10. #35
    tiny freak brigade forever babyeater's Avatar
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    Seriously appreciate this coming from you. I'm embarrassed at my benching, but it's always nice to have a vote of confidence from someone who ROCKS the lift.
    Quote Originally Posted by larsen540 View Post
    Nice job on the PR. 110lbs for 4 is great.. Keep it up

  11. #36
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    3/21

    Deadlift
    95 x 3
    135 x 3
    185 x 2
    225 x 2
    250 x 1
    270 x 2
    270 x 2
    270 x 2
    270 x 6 f yeah tons of reps at what's supposed to be 90% of my max (300…for now)

    This is really the only lift that I'm feeling excited about for my met. My other two are reallly on the fence, and I admit to feeling not sure how to think about them as I head towards April 20th. I think I'll be writing a blog post discussing this further.

    pull-ups
    12, 7, 6, 5, 5
    These are so pathetic after I've deadlifted

    bulgarian split squats
    30 x 12
    30 x 12
    30 x 12
    technically this is improvement, uh, yay.

    Facepulls
    105 x 15
    105 x 13
    105 x 12

    lying leg curls
    200-300, did not keep count well as I was halfway paying attention to some of our team member's lifts at the same time

    vid of the AMRAP:

  12. #37
    tiny freak brigade forever babyeater's Avatar
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    3/23
    Squat

    bar x 8
    bar x 7
    95 x 3
    120 x 2
    140 x 1
    150 x 3
    150 x 3
    150 x 3
    150 x 3
    150 x 3
    150 x 3

    Barbell Hip thrusts
    160 x 7
    160 x 7
    160 x 7
    160 x 7
    160 x 7
    moved feet apart a few inches, I"m not actually sure I noticed much of a difference in this lift. I'm probably going to reset the weight soon and start pausing these at the top.

    Back extensions
    25 x 15
    25 x 14
    25 x 14

    Decline sit-ups alternated with below band adductors
    10 x 15
    10 x 12
    10 x 9

    band abductors
    bunch

    3/24

    Paused Bench
    bar x 5
    bar x 5
    bar x 5
    75 x 3
    85 x 2
    95 x 1
    105 x 1
    113 x 1
    113 x 1
    116 x 2 Rep PR
    115. x 1
    115 x 1
    115 x 1

    widegrip, strict pause work
    90 x 6
    90 x 6
    90 x 7

    neutral grip pullups
    13, 8, 7, 6

    DB tricep rollbacks single DB weight
    15 x 12
    15 x 10
    15 x 9

    Iso seated rowing machine
    60 x 8 ea
    60 x 9 ea
    60 x 8 ea
    dat left side…

    band facepulls
    15, 17, 16

    3/25 was a rest day upon which I did the following:

    kneeling squats
    140 x 10
    140 x 10
    140 x 10
    140 x 10

    band pushdowns
    15, 15, 13, 12

    3/26

    squat
    bar x 8
    bar x 6
    95 x 3
    120 x 2
    140 x 1
    150 x 6
    150 x 10
    150 x 6
    150 x 6
    so…I basically got light-headed during the 150 x 10 and then started to see stars around the fourth rep of the third set. I've had a kind of rough time emotionally in the last day or so, and I basically had a mini-breakdown yesterday for various reasons. This resulted in me feeling so physically shitty that I woke up multiple times during the night with a headache that was still there when I got up early this morning to go teach. I just felt not my best coming into this session but I wanted to get 150 for at least 10 so yay for me, I guess.

    did do a hell of a lot after the work sets
    GHRs
    bw x 15
    bw x 14
    bw x 12

    Hamstring curls
    65 x 15
    65 x 14
    65 x 12

    Considering that I walked around for most of this session light-headed, I guess I'm going to celebrate the fact that at least I didn't pass out at some point. Otherwise, meh.

    3/27

    volume bench day
    paused bench
    bar x 5
    bar x 5
    bar x 5
    75 x 3
    85 x 3
    95 x 1
    100 x 3
    100 x 3
    100 x 3
    100 x 3
    100 x 3
    100 x 3

    cable overhead tricep pulldowns
    65 x 14
    65 x 13
    65 x 12

    DB incline press
    60 x 11
    60 x 10
    60 x 9

    Close grip pulldown
    90 x 11
    100 x 7
    92.5 x 9

    tricep pushdowns with a band
    15, 14, 13, 10

  13. #38
    tiny freak brigade forever babyeater's Avatar
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    Deadlift

    95 x 3
    135 x 2
    185 x 2
    225 x 2
    245 x 2
    265 x 2
    285 x 3 rep PR
    225 x 8
    225 x 8

    pull-ups
    13, 8, 7, 6, 6

    Bulgarian split squats
    40 x 10 ea
    40 x 10 ea
    40 x 10 ea

    facepulls
    105 x 16
    110 x 11
    105 x 13

    Apparently I'm peaking with facepulls

    adductor machine
    140 x 16
    140 x 15
    140 x 20

    abductor machine
    140 x 13
    got a migraine, went home. Ughhh. Still a good session overall.

  14. #39
    tiny freak brigade forever babyeater's Avatar
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    2/30

    volume squat day
    bar x 7
    bar x 7
    95 x 3
    120 x 2
    135 x 6
    135 x 6
    135 x 6
    135 x 6
    135 x 6

    barbell hip thrusts
    165 x 5
    165 x 6
    165 x 6
    165 x 6
    165 x 6

    back extensions
    25 x 12
    25 x 12
    25 x 13

    bunch of band abductor work

    2/31

    paused bench
    bar x 5
    bar x 5
    bar x 5
    70 x 3
    80 x 2
    90 x 2
    100 x 2
    108 x 1
    112 x 3
    107 x 3
    107 x 1, Kyle kind of accidentally thought I was doing a single when I was planning on tripling this, so he took it from me and then I just set up and did
    107 x 2
    107 x 3

    widegrip stuff
    90 x 5
    90 x 6
    90 x 7
    lots of long pauses on this for the most part

    neutral-grip pull-ups
    13, 9, 8, 7. 6

    Seated unilateral iso rows
    60 x 8 ea
    60 x 7 ea
    60 x 7 ea

    band pushdowns
    17, 14, 13, 12


    3/2 training

    squat
    bar x 6
    bar x 6
    95 x 3
    125 x 2
    145 x 2
    160 x 5
    160 x 9
    160 x 5
    160 x 5

    paused beltless squats
    100 x 6
    100 x 5
    100 x 5
    Sometimes I picture a frog sitting and then suddenly jumping away when I do these. And then I remember I'm no longer 12 years old. And then I picture it again anyway.

    GHRs
    bw x 16
    bw x 14
    bw x 12

    hamstring curl
    65 x 16
    70 x 12
    65 x 15

    abductor band work

    video:


    3/3 training

    volume bench day
    strict freaking pauses
    85 x 8
    85 x 8
    85 x 8
    85 x 8
    85 x 8

    DB incline press
    60 x 12
    70 x 8
    60 x 10

    neutral-grip pulldowns
    90 x 10
    100 x 10
    100 x 10

    rear delt flyes
    bunch for three sets

    pushdowns w/ band
    18, 16, 12, 10, 9
    Last edited by babyeater; 04-03-2013 at 10:14 PM.

  15. #40
    tiny freak brigade forever babyeater's Avatar
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    So let's catch up on some logging here, shall we?

    3/5

    Deadlift

    95 x 3
    135 x 3
    185 x 2
    225 x 2
    240 x 5
    240 x 5
    240 x 5
    240 x 5

    Took it easy as hell with these because of the migraine issue, which I seem to have headed off by using a new mouth guard. Note to self--do NOT use a mouth guard you've basically chewed all the way through. It's not going to serve its purpose.

    Weighted pull-ups
    20 x 5
    25 x 5
    25 x 4
    25 x 4

    Bulgarian split squats
    40 x 11 ea
    40 x 11 ea
    40 x 11 ea

    Facepulls
    110 x 12
    110 x 12
    110 x 12

    3/6

    Volume Squat Day

    95 x 3
    120 x 2
    135 x 1
    145 x 4
    145 x 4
    145 x 4
    145 x 4
    145 x 4
    145 x 4

    Barbell hip thrusts
    170 x 6
    170 x 6
    170 x 6
    170 x 6
    170 x 6

    in all honesty, I'm not quite sure what I did for assistance work on this day. Yeah, I screwed that up.

    3/7

    Paused Bench

    75 x 3
    85 x 3
    95 x 1
    105 x 1
    110 x 2
    110 x 2
    110 x 2
    113 x 2
    113 x 2

    All the work sets (the doubles) were strictly paused and Kyle gave me commands. Basically, this was command practice for the meet. Yay!

    Widegrip work
    90 x 6
    90 x 7
    90 x 7

    neutral-grip pull-ups (weighted)
    25 x 7
    25 x 6
    25 x 5
    25 x 5

    Overhead cable tricep pushdowns
    60 x 12
    60 x 12
    60 x 12

    Seated Iso Rowing machine
    60 x 9 ea
    60 x 8 ea
    60 x 8 ea

    band facepulls
    4 sets of 15

    Today's stuff

    LAST HEAVY SQUAT SESSION BEFORE THE MEET I AM TEH SAD

    95 x 3
    120 x 2
    140 x 2
    160 x 1
    170 x 2
    170 x 7 rep PR f yeah I deserve one of these, damnit
    170 x 2

    paused squatting
    105 x 5
    105 x 5
    105 x 5

    Backing off on overall volume for this day was a strategic move prior to the meet. I really feel like I'm peaking right now, and I am going to do whatever I feel is necessary to preserve that. Today was good on the squatting front overall, and i'm happy about it.

    GHRs
    bw x 16
    bw x 16
    bw x 13

    Hamstring curls on an evil lying hamstring curl machine
    70 x 15
    70 x 12
    70 x 10

    band abductors
    20, 20, 20


  16. #41
    tiny freak brigade forever babyeater's Avatar
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    Meet results from this past saturday: I rank at #5 (tied with another lifter) in the country in my weight class. My squat ranks at #10 in the 105 lb class, my bench #8, and my deadlift #4. I totaled 611 at this meet and won best female lifter.


    After the meet, I did some light work over the week. I'll start logging again with regularity soon, I'm kind of being lazy about it right now. Extra/accesorry day on monday, squat session on Tuesday, light benching wednesday, speed deadlifts Friday with a LOT of accessory work on Wednesday and Thursday. Here's a video with a recap of Wednesday and Thursday:


  17. #42
    Senior Member larsen540's Avatar
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    Nice work soon enough you will be ranked #1 at 105 keep up the hard work it is really paying off. Great job.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
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    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  18. #43
    Senior Member KevinStarke's Avatar
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    Just checked through you workouts and vids for the first time and color me impressed. You have some serious strength lil-lady.

  19. #44
    tiny freak brigade forever babyeater's Avatar
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    Quote Originally Posted by larsen540 View Post
    Nice work soon enough you will be ranked #1 at 105 keep up the hard work it is really paying off. Great job.
    Many thanks! It was a good meet. My squat is seriously going to have to come up for me to get anywhere near the top three in the 105 class, I think. Rrrrrgh, stupid squatting, I'm terrible at it.

    Quote Originally Posted by KevinStarke View Post
    Just checked through you workouts and vids for the first time and color me impressed. You have some serious strength lil-lady.
    Really appreciate this, Kevin! Thank you. I'm hoping this year will be a big year for me. The weight cutting is new to me and it definitely has an affect on competition. I'm still honestly pretty new to competing (this was my third meet) and I kind of have a lot of experience to gain. Thanks for the support!

  20. #45
    tiny freak brigade forever babyeater's Avatar
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    Tues 4/30 squat

    warmup
    140 x 4
    140 x 4
    150 x 4
    150 x 4
    150 x 4
    150 x 4


    Box Squat
    110 x 6
    110 x 6
    110 x 7

    weighted back extensions
    15 x 24
    15 x 20
    15 x 20

    band abductors
    20, 20, 20


    Wed 5/1 Volume bench

    75 x 10
    75 x 9 was supposed to do 10, I can't count, so I made up for it in the following two sets (okay, I did an extra rep by doing both sets at 11 reps. I only intended to do this for the third set and ended up doing so on the fourth because I can't count FML).
    75 x 11
    75 x 11


    Barbell row (strict)
    85 x 7
    85 x 7
    85 x 8

    push-ups (bw)
    22, 13, 12

    tricep DB rollbacks (single DB weight)
    15 x 10
    15 x 10
    15 x 9

    feet-up crunches, weighted
    40 x 30
    40 x 25
    40 x 25

    close-grip pulldowns
    90 x 11
    90 x 10
    90 x 9


  21. #46
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    5/2
    Deadlift

    135 x 3
    185 x 3
    225 x 2

    Work sets
    235 x 6
    235 x 6
    235 x 6

    Speed pulls all with red miniband for top end resistance
    160 x 2
    160 x 2
    160 x 2
    160 x 2
    160 x 2
    160 x 2
    160 x 2

    pull-throughs
    65 x 15
    65 x 15
    65 x 16

    neutral-grip pull-ups
    four sets, lots

    quad extensions
    65 x 13
    65 x 12
    65 x 10

    band facepulls
    3 sets of 20

    http://<a href="http://www.youtube.c...r2Cc5oGu4Y</a>

    Sat 5/4
    volume squat

    95 x 4
    115 x 3
    120 x 10
    120 x 10
    120 x 10
    120 x 10

    all beltless

    barbell good mornings
    this was really about focusing on technique, so I progressed from light weight to still light weight
    65 x 10
    85 x 10
    95 x 8
    95 x 8

    band abductors
    3 sets of 20
    standing abs

    Sets of ten beltless suck.

    Sun 5/5
    heavy paused bench day

    bar x 5 x 3
    75 x 4
    85 x 2
    95 x 4
    95 x 4
    100 x 4
    100 x 4
    100 x 4
    100 x 4

    DB flat press (cumulative DB weight)
    70 x 10
    70 x 10
    70 x 10

    lat PD
    90 x 11
    90 x 10
    90 x 9

    cable rope tri ext
    60 x 8
    55 x 10
    55 x 10
    my triceps were completely fried for this.

    ab wheel rollouts with a bar
    15, 12, 10

    band facepulls

    seated unilateral rows
    55 x 10 ea
    55 x 10 ea
    55 x 10 ea

    Mon 5/6
    extra day/glute work

    barbell hip thrusts
    160 x 7
    160 x 8
    160 x 8
    160 x 7
    160 x 8
    160 x 7

    Weighted pull-ups
    30 x 3
    30 x 3
    30 x 3
    bw pull-ups
    11
    6
    5

    Fist push-ups
    24, 12, 10, 9

    band abductors
    15 with long pauses for three sets

    would have done more glute and hamstring work but the hamstrings were so damned sore from Saturday's good mornings that I just took it easy because I have a pretty rough squat day tomorrow. Could have toughed it out, decided it wasn't worth it today.

  22. #47
    tiny freak brigade forever babyeater's Avatar
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    alright, haven't been logging, have been training, that's how it goes sometimes. Let's just start with Friday's work:

    5/10

    deadlift
    135 x 2
    185 x 2
    215 x 2
    235 x 1
    255 x 4
    255 x 4
    255 x 4
    255 x 4

    speed pulls w/ 45 sec rest
    160 x 2
    160 x 2
    160 x 2
    160 x 2
    160 x 2
    160 x 2
    160 x 2
    160 x 2

    may have done another 160 x 2, need to check the video

    pull-throughs
    60 x 17
    65 x 15
    70 x 14
    70 x 12

    neutral-grip pull-ups
    12, 9, 7, 7

    quad extensions
    65 x 14
    65 x 12
    60 x 12

    band facepulls
    20, 17, 15, 15



    5/11

    Volume squat day

    bar x 6
    bar x 6
    95 x 4
    120 x 3
    130 x 8
    130 x 8
    130 x 8
    130 x 8
    130 x 8

    BB good mornings

    65 x 5
    85 x 10
    85 x 11
    85 x 11

    DB bulgarian split squats
    40 x 8 ea
    40 x 9 ea
    40 x 8 ea

    band abductors
    17, 15, 15, 15

    lots of rolling immediately post-workout--this seems to really be helping with recovery. Pretty much not feeling hamstrings from the GM's at all today.

  23. #48
    tiny freak brigade forever babyeater's Avatar
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    heavy paused bench

    bar x 5
    bar x 5
    bar x 5
    75 x 3
    85 x 2
    95 x 1
    100 x 3
    100 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    DB flat press (cumulative weight)
    70 x 11
    70 x 11
    70 x 11

    Not sure what to do with elbow tucking during this. I feel like I'm all over the place with it each set.

    neutral-grip pulldowns
    100 x 11
    105 x 9
    105 x 9

    tricep cable pushdowns (overhead)
    65 x 9
    60 x 14
    60 x 12

    ab rollouts w/ a bar
    15, 14, 10

    seated iso rows
    55 x 10 ea
    57.5 x 9 ea
    57.5 x 9 ea

    Ugh, not a great week. Psychologically just kind of forcing myself through stuff. Feel disconnected from myself, not happy with myself, etc. It's encouraging that I'm able to pull off relative solid lifting performances with this crap. Finding a rock to hide under for the evening.
    Last edited by babyeater; 05-12-2013 at 11:40 PM.

  24. #49
    tiny freak brigade forever babyeater's Avatar
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    5/15
    Volume Bench

    bar x 5 x 3
    75 x 3
    85 x 3
    95 x 6
    95 x 6
    95 x 6
    95 x 6
    95 x 6

    pull-ups
    12, 9, 7, 6,

    tricep rollbacks (single DB weight)
    15 x 14
    15 x 10
    15 x 9

    lat pulldowns
    100 x 8
    90 x 10
    90 x 10

    push-ups
    24, 17, 12, 10

    feet-elevated weighted crunches
    40 x 32
    40 x 27
    40 x 26

    5/16
    Deadlift

    135 x 3
    185 x 2
    225 x 1
    235 x 4
    255 x 2
    275 x 2
    275 x 2

    speed pulling work, 45 sec rest between (yay for the stopwatch on my phone, this is the only thing I use it for)
    150 x 2
    150 x 2
    150 x 2
    150 x 2
    150 x 2
    150 x 2
    150 x 2
    150 x 2

    neutral-grip pull-ups, weighted
    25 x 5
    25 x 5
    25 x 5
    25 x 5

    pull-throughs
    60 x 17
    65 x 15
    70 x 15
    70 x 15

    facepulls supersetted with band abductors:

    17, 18, 17 and
    18, 18, 18

    As I've discussed online--although not here specifically--I'm moving into a period in which I'm going to put on some mass and see how my strength and body composition play out. I have a rough approach to the diet fleshed out, and I'm going to be tailoring some of my choices regarding accessory work in training to hypertrophy. Frankly, the way I've been approaching it, I already kind of have been. This means I'm choosing the longer road to being ranked in anything at any point--and yes, I somewhat regret this. Mentally and physically, however, I think this is the best choice for me, so I'm going to have to keep that in mind as I work on eating my pride after doing well at 105. I think I have some room to put on muscle, so I'm going to give it a shot. Honestly, I feel like I've yet again learned a lot about myself through this process. I have to define what I really want in lifting or eventually I may drift in a direction that isn't really a fit for me. I'm working on defining what I want right now, and that's difficult because I tend to have a defeatist attitude that says I'm not capable of great things. It's an awful mindset to work with, but it's sort of my default. I really want to set goals that are huge and I end up feeling like an egomaniac when I try to do so. So, lots of mental conflict. That said, if you work for something hard enough and do attain, you deserve it. If I set goals and work for them and make them and am proud of them, I shouldn't be ashamed to express that pride. I'm not sure what it is in my mindset that makes it so hard for me to give myself credit for anything I do or could do. I want to try to break free of that mentality because it severely hampers training outlook.


  25. #50
    tiny freak brigade forever babyeater's Avatar
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    5/20/2013
    extra stuff day

    barbell hip thrusts
    135 x 5
    175 x 6
    175 x 6
    175 x 6
    175 x 6
    176 x 6

    pull-ups
    12, 9, 8, 7

    bent-leg glute raises
    20 ea
    25 ea
    25 ea

    band tricep pushdowns
    18, 17, 15, 15

    5/21/2013
    heavy squat


    bar x 7
    bar x 7
    95 x 3
    120 x 2
    140 x 1
    155 x 1
    165 x 3
    165 x 4
    165 x 3
    165 x 3

    bodybuilding stuff

    machine leg press
    150 x 20
    150 x 20
    150 x 18
    150 x 16

    prone leg curl
    65 x 18
    65 x 13
    60 x 16

    weighted back extensions
    15 x 23
    20 x 20
    20 x 20

    band abductor work
    18, 17, 15


    5/22/2013

    Volume bench

    75 x 11
    75 x 11+
    75 x 11+
    75 x 11+





    Barbell row (strict)
    75 x 10 x 5

    incline DB press (cumulative DB weight)
    70 x 10
    70 x 8
    70 x 8

    wide-grip pulldowns
    90 x 13
    90 x 10
    85 x 11

    cable tricep pushdowns
    60 x 14
    65 x 13
    60 x 14



    5/23/2013

    Deadlift

    135 x 3
    185 x 3
    225 x 2
    245 x 1
    265 x 3
    265 x 4
    265 x 3

    speed pulls, 45 sec rest
    140 x 2
    140 x 2
    140 x 2
    140 x 2
    140 x 2
    140 x 2
    140 x 2
    140 x 2

    glute-ham raises
    15, 16, 15, 13

    pull-ups
    11, 8, 7, 6

    leg extensions
    65 x 16
    70 x 13
    65 x 14


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