October 8, 2007

STIFF LEGGED DEADLIFT IN KRAK

KEEPERS IN #3 HOLE

STANDING ON THREE MATS

8 @ 45
6 @ 135
6 @ 135 + 40 lbs chain
6 @ 135 + 40 lbs chain
5 @ 135 + 60 lbs chain
5 @ 135 + 80 lbs chain
5 @ 135 + 100 lbs chain
5 @ 185 + 100 lbs chain
5 @ 185 + 100 lbs chain
3 @ 205 + 100 lbs chain
3 @ 225 + 100 lbs chain

NEW EXERCISE -- Glute Ham with Bands
8 with new thin blues
6 with solid green (much harder, form was not awful, but not perfect)
5 with solid green (even much MO harder, form less perfect/more awful)
3 with solid green (way hard, this is too much, next time I'll use two smaller bands)

October 6, 2007

BENCHING IN MONTGOMERY

Went to Montgomery so Gregg could get some good side spots. Unfortunately, his shoulder didn't cooperate. But we brought Kate with us for the first time -- it was a good field trip.

Bench Warm-Up to 4 @ 135

6 @ 155 with 4 board
3 @ 165 with 3 board
4 @ 165 with 3 board
3 @ 175 with 3 board
4 @ 175 with 3 board
4 @ 175 with 3 board

Rep out with 135 -- 8 reps

Frankl's 3 x 8 @ 30
Hammer 3 x 8 @ 35

Pizza and MounTAIN Dew

October 4, 2007

BOX SQUATTIN'

Safety Bar in Mono with 2 extra pads on box

8 @ 40
6 @ 90
4 @ 110
5 @ 130
5 @ 150
5 @ 160
5 @ 170
4 @ 180

Incline Situps 4 x 8 @ 60 -- I think it's time to try the 80's or buy some 70's. Yeah, the 80's

October 3, 2007

ASSISTANCE

Log Presses

5 @ 65
5 @ 75
5 @ 85
2 @ 90 (If you add one good one up with fractional parts of 3 crappy ones and a stapling embarrassment)

Rear Delt DBs 3 x 8 @ 15 - 17.5 - 20

Close Grip Bench 8 @ 95 - 95 - 105

Ano's 8 @ 180 - 180 - 180

Frankl's 3 x 8 @ 30
Hammer Curls 3 x 8 @ 35

October 1, 2007

EVIL STIFF LEGGED DEAD LIFTS

Don't know how it is that I pulled 382 in the contest and 225 stiff legged feels like torture. Seems like a good reason to do LOTS of them.

12 @ 45
8 @ 135
5 @ 185
5 @ 205
3 @ 225
3 @ 225
3 @ 225
3 @ 225

Reverse Hyper 3 x 8 @ 90

Glute Ham 3 x 8 @ 25

Incline SitUps 3 x 8 @ 60

September 29, 2007

BENCHING WITH BANDS

Bench Warm-up to 4 @ 135

MM Bench with Doubled #2 Bands

3 @ 55
3 @ 65
3 @ 75
2 @ 85
3 @ 85
3 @ 85

Floor Presses in Krak

5 @ 45
5 @ 95
5 @ 105
5 @ 115
5 @ 120
5 @ 125
5 @ 135
5 @ 145

September 27, 2007

Box Squaaaaaaaaaaaaatin'

Safety Squat Bar in the Mono with 2 extra pads on the box

8 @ 40
6 @ 90
5 @ 130
5 @ 130
5 @ 150
5 @ 160
5 @ 160
5 @ 160

Glute Ham 3 x 8 @ 25
Reverse Hyper 3 x 8 @ 90 - 90 - 100

September 26, 2007

FIRST DAY BACK AFTER ELK RIVER MEET

Fartin' round

Military 3 x 6 @ 65

Pec Dec 3 x 8 @ 90

Lat Pulls 3 x 8 @ 90

CSR 8 @ 45 - 70 - 70 - 70

Frankls 8 @ 20 - 25 - 30
Hammer Curls 3 x 6 @ 35

Incline Crunches 3 x 8 @ a60
Leg Ups 3 x 8

MEET REPORT

AAPF ELK RIVER MEET
SEPTEMBER 22, 2007


Everything just went right at this meet. Every meet I visualize every lift for a week. I think about how each lift will go, walking up to the bar, completing the lift, seeing the white lights. This time it all happened that way. Ten attempts, thirty white lights.

SQUAT:

This is the lift I get most nervous about. Good training days and the magical new briefs gave me added confidence. Also, the first good lift always calms me down.

292

317



327




Bench:

192 - 202 - 212

Form was so good I surprised myself. I remember thinking halfway through my second attempt, "I'm actually doing this right ... wow!".

Deadlift:

This is so much fun. I just love to compete in the deadlift. I think I'm giddy with whippy bar.

327:



352:



367:



382:



For an AAPF Elite total of 906 (4th lift doesn't count in total)

I'm not sure whether it was the three BodyQuick green pills I took throughout the day, or geeked up adrenaline, but I was FLYING through the day. Whatever it was, my focus was on lifting only, I was truly useless and retarded for any other purpose. Math, for instance. Remembering what I had walked across the room for was also a problem. But remembering how to lift was not a problem. Must find out how to replicate that thing there.

So I'm thrilled, have never exceeded powerlifting plans and expectation by so much.

September 15, 2007

Bench Day -- One more stab at it --

Meet warm-up

8@ 45
6 @ 98
2 @ 115
1 @ 135

Katana

1 @ 165 -- this was not supposed to touch. It only didn't because I stopped it. We figured shirt wasn't tweaked enough, so took the shirt off and tweaked it more.

1@ 165 -- much more support -- no where near touching

1 @ 190 -- well, this was a rolled up turd. Had a hard time touching, started to slip on the low side of boobs , which is always a recipe for disaster and left shoulder problems.

Kept the shirt on, but punched a bunch to get the sleeves up

1 @ 190 -- excellent

So, clearly, I CAN'T HANDLE THE TWEAK. Which is good to know, but surely limits my max.

With proper form and barpath (yea! good bar path), I'm good for 200, maybe 210.

So, what to remember and write on my clammy little hand:

* Tight set up, from legs to shoulder blades

* STAY TIGHT

* Bring the bar down controlled and quick.

* Elbows out to the high point.

* Keep the elbows under the bar and flare back, using back and legs.

* Don't be a retard.

September 13, 2007

One last poke at Squatting before Elk River

I thought it would be a good idea to suit up, but go light -- just to practice form and crap like that.

Warmed up to 2/135 and put Jake's brief's on.



2 @ 185

Added TRex to do light singles at 225

First one looks and feels unstable. Feet are uneven and toes are out too far

Next one looks OK. Not great, but OK. Still worried about foot placement too much.

So I decide (at that point) that that is enough.

Hold 315 for 10 seconds.

Well, that felt heavy, but what it really pointed out was that I never push on my belt. As I stood there I became focused on how I hold my abs in, instead of pushing them against the belt. I fiddle around with my belt a bit and decide that I was wearing it up too high. It's a small difference, but when it is up higher and I push my abs out, they come out UNDER the belt. This is bad. This is where my belt usually is, so I have the habit of holding my abs in. When I shoved my belt as low as possible (still high because of hip bones) I am able to push against it. I decide to do another at 225 with this new found knowledge.

225 looks good, foot placement is good, belt pushing thing works out, much better rep.

So I just need to remember about, ummm, well, 8 things when I squat. That is the problem with only squatting 6-8 weeks before a contest, these things never become habit.

So, here they are, I think:

belt low
proper toe placement -- too far out is unstable
chin up
wait for the squat command
sit back first
keep knees out
sit in it to dip
think about quick legs

I think I'll write that on my hand. I can use the other hands for the other lifts I forget shit on. I am such a tard.

September 10, 2007

Last Heavy Deadlift Before Elk River Meet

Erg and Warm-up

12 @ 45
8 @ 95
4 @ 135
3 @ 185
2 @ 225

Thought I'd give the Jake's Briefs/TRX combo a try. Couldn't reach the bar properly, bagged that.

Grannie Panties and TRX

2 singles @315
2 singles @ 315

1 @ 335

1 @ 350



Just have to remember chin up, sit back, push through heels, snap the knees and hips to bar.

Glute Ham \ 25
4 x 8 @
Reverse Hyper / 90


Incline Situps with 60 lbs Dumbell - 3 x 8

September 8, 2007

Last Heavy Bench Day Before Elk River

Today was the day to exorcise the retarded bench demons. I need to become consistent with my form if I hope to ever make any progress. The plan today was more reps, less weight, more detardation, less retardation....

Contest warmup - 12/45, 8/95, 4/115, 2/135

Katana

2 @ 165, no touch, to set the shirt

Full Range with press command:

2 @ 185
2 @ 185
2 @ 185

All good.

Why were they good????

Good set up, including leg drive, stayed tight, brought the bar down quicker, elbows out, load the shirt, kept back tight and flared back properly. Elbows, elbows. It actually works when I do it right. Damn.

Kennellys and Hammer curls with plate mates.

Fat Lorenzo's Pizza, beer, then later, well, more beer. And lots of it. So I've cut out sugar and replaced it with beer. Brilliant.

September 6, 2007

Last squat night before Elk River Meet.

Warm up - 8@ 45, 6@95, 4@115, 3@135

Jake's Briefs

2 @ 225

+ TRex and knee wraps

1 @ 275
1 @ 290 -- this will be my meet opener
nice easy lift -- must remember squeeze shoulder blades, head up, knees out.
1 @ 315 -- this will be my 2nd

Tried one at 325, but dipped hard and ran out of gas. I think I can get this lift at the meet.

That's all. All done.

September 5, 2007

Quiet night at the gym, just Gregg and me on an easy assistance day.

Military Press:

8 @ 45
5 @ 65
5 @ 75
5 @ 85 -- holy craphole, those were heavy
tried some at 90 and they were all poop.

Ano's:

8 @ 180, 230, 230, 230

Lat Pulls \
3 x 8 @ 90
Pec Dec /

Kennelly's 3 x 8 @ 25 -- we need some of those Plate Mates, hard to make the jump to 30's

Hammer Curls 3 x 8 @ 35 -- again, Plate Mates would be nice to get to 40's

Thats it, easy squeezy night.

Tomorrow we SQUAAAAAAAAATTTTTTTTTTTTT.


We did spend some time plotting the Elk River attack. It looks like this:

Squat 290/315/325 or 330

Bench 190/200/210

Deadlift 325/345/365

Getting all my second lifts gets me AAPF Elite @853

Getting all my thirds gets me a 900lb total

September 3, 2007

Deadlift

Erg

Warm-up 12/45, 8/95, 4/135, 8/185, 2/225

TRX and red Grannie Panties

2 singles @ 315

2 singles @ 315

1 @ 335

Opener easy. Just have to remember chin up, push through heels, pull up through shoulders.

That was enough deadlifting for the day. 335 will be my opener in Elk River.

Glute Ham 3 x 8 @ 25
Reverse Hyper 3 x 8 @ 90

Incline Situps 3 x 8 @ 60

September 1, 2007

Shirted Bench Day

Warmup 12/45, 8/95, 6/115, 3/135

Katana

Two Board - 2 @ 185

Full Range - 1 @ 195

1 @ 200 - NO - this was just crap
1 @ 200 - NO - this was just crappier

I don't have video, but here's a picture:



1 @ 200 - GOOD

1 @ 205 - NO - almost, but turtled, then couldn't lock out right arm

Again, no video, but a lovely picture:



1 @ 205 - GOOD

Kennellys - 3 x 8 @ 25
Hammer Curls - 3 x 6-8-8 @ 35

ALL DONE

August 30, 2007

SQUAT NIGHT

Meet is three weeks out -- this squat workout plus two more. Time to nut up.

Erg 2:07

Squat warm up: 8@45, 6@95, 4@115, 3@135, 3@185

TRex smurf suit + Jake's Briefs

3 @225
2 @ 255

add knee wraps

1 @ 275
1 @ 295
1 @ 315



Very happy with the 315. Contest PR is 303, 315 eludes me in a contest. Tonight's 315 helicoptered a bit, but was right on depth and felt easy enough. I'd like that to be my second attempt, and leap frog right into the high 320's. Woo hoo, feeling good about squatting.

Glute Ham 4 x 8 @ 25
Reverse Hyper 4 x 8 @ 90

Incline Situps with Weight 3 x 8 @ 60lbs

August 29, 2007

Assistance Night

Erg 2:09

Military Press

8 @ 45
6@ 65
6 @ 75
6 @ 85
3 @ 95 -- this was my first try at 95, I'm happy with 3

Ano's 8 @ 180, 230, 230, 230

Pec Dec 8 @ 90, 110, 110, 110

Lat Pulls 8 @ 90, (6)110, 100 100

Bent Barbell Curls 3 x 8 @ 65

Kennelly's 3 x 8 @ 25

Bent over Rear Delt Rows 3 x 8 @ 20

ALL DONE.

RUM HITS YOU HARD ON AN EMPTY STOMACH.

August 27, 2007

DEADLIFT NIGHT

ERG 2:06

PULL:

WARM UP -- 8/45, 8/135, 4/185, 2/225

GEAR: RED GRANNIE PANTIES AND TRX

DOUBLE SINGLES:

2 @ 275

2@ 300

2@ 325

SINGLES:

1@ 345

1@ 355 -- woo hoo! gym PR.

Glute Ham Raises 4 x 8 @ 25

Reverse Hyper 4 x 8 @ 90 - 135- 135 135

Incline SitUps with 60lb dumbell 4 6 @ 60

VERY ENCOURAGING GOOD WORK. PULLING 355 AT THE END OF A WORKOUT BODES WELL FOR THE MEET.

THIS WAS A GOOD WORKOUT. LAST WORKOUT WITH DAVE BEFORE HE GOES BACK TO YALE. I WILL MISS THE GIANT BOY.

Introduction

TRAINING FOR: AAPF WEST METRO OPEN
Elk River, Minnesota
September 22, 2007

Division: Master Women 148

GOALS:

My meet squat PR is 303. I hope to better this by ~ 20lbs. Goal is 319.5lbs.

My bench meet PR is 209.2. I would be thrilled to get this again. Goal is 209.2

My meet deadlift PR is 374.7 in a push/pull. In a full meet I'd be happy around 350. Goal is 347.

That would give me a total of 875.7.

Primary goal is AAPF Elite total of 853.