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.