02-25-2012, 11:21 PM
2/25 DE Lower
Box squat, wider than normal stance
(200 + 110 chain x 2) x 6
Toes to mono, bottom half of squat (hit the box but only come halfway back up)...set of 15 like this:
150x5 w/ 3 mats on the box
150x9 w/ 2 mats
150x1 w/ 1 mat
Conventional Pulls, 135 bar weight
(5 complete pulls, 5 from floor to knees...all as one set) x 2 sets
One set of 5 reps of: one complete pull, bring back to knees, bring back up = 1 rep
Weighted decline abs
02-27-2012, 02:26 PM
(135x5) x 2
(145x5) x 3
(145x20) x 2
Called it here, the high reps on the board press kill me so I wanted to skip accessories today in an effort to be kinda "fresh" to get in my shirt Thursday.
02-29-2012, 03:28 AM
Box squat set just below parallel, green bands (140ish at the top)
High box with green bands
Arch-back good mornings - these are the one exercise that is guaranteed to throw my hip/sacrum out of alignment, so I keep them very light
(110 x 10) x 3
Top-end Reverse Hypers (to hit glutes)
4 x 10
Purple band leg curls
4 x 15
Hip abductions with doubled monster mini
4 x 20
Decline abs with 30lb KB
4 x 8
KB side bends with 45lb KB
4 x 20 per side
03-01-2012, 02:27 PM
Well, we're getting down to the nitty gritty. I'm 7 weeks out, I'm in the middle of the 6th week of training left (the week leading up to the meet is basically a complete deload).....I'll be in my bench shirt for 4 out of the next 6 weeks starting tonight. I need to talk to a couple "advisors" tonight but I may go to my chest, which I haven't done in the shirt since my meet, in an effort to find/finalize my opening bench attempt.
I just weighed myself, first time I've remembered to do it first thing in the morning for a while.....came in at 155.6. That's a little heavier than what I want, I'd prefer to be more like 152-154 first thing in the morning and 155-156 in the afternoon, so I'll have to be cognizant in the next few weeks and make a couple small changes to drop 2-3 pounds. I don't want to have too big a cut to make weight.
03-01-2012, 04:06 PM
oh, boo to less donuts.
how long is the whole training cycle? 7 weeks left, out of how many?
03-01-2012, 05:25 PM
I don't really have a training cycle, I train the same all the time just add more gear work leading up to a meet. I started doing more work in my gear at maybe 10 weeks out or so?
03-01-2012, 09:49 PM
Just stopping by to say hi since I've been a sick slacker.
03-02-2012, 02:49 AM
Hey Jane, hope you feel better soon!!
Originally Posted by "missjane":12gvgjdn
03-02-2012, 02:53 AM
Bench Press - shirt work!!
bar x 8
95 x 3
115 x 1
135 x 1
155 x 1
205 x 1
230 x 1
255 x 1
275 x 1
285 x 1 -- this wasn't a "max," tonight's goal was to take a realistic third attempt to a 2-board. So we're hoping my third attempt is somewhere in the 275-290 range.
Pullups - 5x5
DB side raises - (20s x 8) x 4
Low cable shrugs - 20 x 4
Tricep pushdowns - 15 x 4
03-02-2012, 09:34 PM
Hiya, B! Glad to see your training is going well as you get closer to your next meet. Sorry you have to drop a few lbs -- that always sucks, no matter who you are.
03-03-2012, 04:07 AM
Eh...its not a big deal at all. Just maybe 2-3 pounds...that basically means diet pop instead of regular, haha.
03-03-2012, 01:35 PM
Headed to the first meet held by a new coalition that was able to get the powerlifting at the Arnold next year! There is a qualifying process (they are still hashing it out I guess) but I *may* try to lift on stage next year!
Today I'm just watching though. There should be multiple 1000+ squats, 800+ benches, and 800+ deadlifts. Chuck Vogelpohl will squat well over 1100 at 242!! I went to dinner with about 30 people last night and he was one of them....he was looking jacked and ready!
03-03-2012, 04:12 PM
Jealous. I can't lose 2-3lbs to save my life! I swear I'd have to fast for a month.
Originally Posted by "BLZ":3je9w3t0
Have fun at your meet watching today, friend!
03-03-2012, 09:12 PM
I don't understand?? There's lots of powerlifting (raw and geared) at The Arnold. Or, do you mean it will be moved to the stage? Because, currently, the PL comps aren't done on the stage.
03-04-2012, 01:39 AM
To be honest, i' m not sure on the details. I'll let u know when i find out for sure...
03-05-2012, 10:36 PM
Where can one find results from Arnold? I want to see how Jennifer did. Guess I could email her.
03-05-2012, 11:23 PM
You haven't seen MY log!!!
03-06-2012, 02:26 AM
Gotta say I'm not a big fan of the USAPL.
03-07-2012, 03:44 AM
bar x 8
110 x 2
150 x 2
200 x 1
240 x 1
290 x 1
Add knee wraps:
330 x 1
360 x 1
390 x 1 - 75lb from a long time ago, maybe May/June-ish of last year. I don't squat in briefs/wraps often, obviously, haha. I'm very happy with this seeing as how I opened with 360 in my meet where I was wearing my squat suit and this was without the suit.
2 sets of 10
1 set of 8
(no idea how much weight, i wasn't the one loading)
Powerpohl Good Mornings with 1 plate and some spacers
(halfway up, 1 count....explode up and hold for 2 count = 1 rep)....2 sets of 5 with narrow stance, little wider than shoulder width
Wide stance, 1 set of 15 (just one motion, no pauses/holds)
Purple band leg curls
5 sets of 20
2 different ab exercises, 3 sets of each
03-07-2012, 05:27 AM
Not everyday you get an increase like that!