ALL RIGHT…So coming off of USAPL Raw Nationals, 3rd in the 148lb division I am going to track my workouts again. I will preface this with the fact that I am super crazy busy with work(as a trainer) school(massage therapy school) and kicking up my beast mode factor so I will probably suck at being really interactive on here but I will do my best. In the past I have lifted in a way to build as little muscle as possible, but F-that. It is time to see what the hell I can really do taking the governors off and pushing myself.
I just started training again Friday and I am working on opening up my squat stance but I need to experiment so I dont jack up my hips. I need to ease into training so this workout was just to get into the swing of things.
This was Friday Aug 17th
Squats: 3x 135x10 3x 185x10 steadily i brought my stance out pretty wide to the point of actually pushing my knees out. I have a really narrow stance because I am really quad dominant but I am trying to get my booty and hamstrings involved.
Good Mornings: 4x8 95lb When I do these I keep my feet almost all the way together and bend over until my chest touches my knees. I am really flexible so I get my full range of motion.
Step Ups into Lunge: 4x8 40lbs
Thats it. I have a tendency of getting too excited to workout again and burning out so I shut it down as soon as I felt any fatigue.
By the way here are my meet numbers:
Squats:
303 Miss (jumped the rack command)
303 Miss (sat too far back)
303 Good (plus a scream and adrenalin induced sobbing hahaha)
Bench:
132.5 Good
147.5 Good (meet PR!)
155 Miss
Deadlift:
314 Good
335 Good
352 Miss (I pulled and locked this out but I was redlighted on dragging too much on my legs and a little leg shimmy as I was pulling.) Oh and I am COUNTING it. I have never pulled this much and (the most was 350 3years ago and not after a full meet.) Boom.
[quote]StrengthDawg wrote:
Lovin the attitude Widow! keep at it and good luck, err, good training your way to your goals!
So you planning on following any specific training template? You’re training for strength correct? [/quote]
I am training for strength! My training template is called WTFIW*(Trademark It!). Hahahaha actually I do have a plan"ish" I will start with doing 6x4 on the main lifts and I have a very specific way I feel when I am “trying” enough. Then the following accessory lift will either be 4x6/3x8 and then another accessory lift with 3-4x12. This will be on a “heavy” day of that lift. If its a moderate/light day all of that will change. You will see…I am going for strength and size for the first time EVER and I am so psyched. There will be a pattern I come up with and then I will switch it all to hell as my body responds and I adjust accordingly. Bench day is today and I will be doing the “heavy day” template but i am still easing into the harder training.
cool. Remember the old saying that one cannot serve two masters. Make sure you set a goal and track that. I’m sure you will. keep us posted on the progress!!
Standing Military Press: 4x6 85lbs (2min rest between sets)
DB Bench 35lb 3x8 (2min rest)
Close Neutral Grip Pullups: 4,6,8 (2-3minutes rest)
Reverse Grip Lat Pulldowns: 50lbs 3x15 superset with (No rest between)
Rope Face Pulls: 50lb 3x15
This was a pretty good workout…my effort level was about 70% which is where I wanted it to be in order to get through this volume and still recover from my meet.
[quote]StrengthDawg wrote:
cool. Remember the old saying that one cannot serve two masters. Make sure you set a goal and track that. I’m sure you will. keep us posted on the progress!![/quote]
The main Master I am serving is strength, however I expect a decent amount of size with this type of training. I have gotten to the strength I am at while trying to gain literally as little muscle as possible. So I am excited to see what happens!!
OH! hahaha see? That’s how long I have been out of the “forum scene”…all you crazy kids with your acro-speak
Todays Deadlift Workout!
Deadlifts: 135x10 185x8 225x4 245x4 (<-5 sets)
DB Rows: 30,40,50,60,60lbx x6
Pushups 4x10 (superset with)
KB Swings 4x15 35lb
Still easing back into lifting and getting acclimated to the volume this was a good workout. I didnt feel super wiped out. I will plan on getting more leg volume in as time goes on and probably doing some rack pulls for pretty much the first time also.
[quote]BlackWidowGirl wrote:
OH! hahaha see? That’s how long I have been out of the “forum scene”…all you crazy kids with your acro-speak
Todays Deadlift Workout!
Deadlifts: 135x10 185x8 225x4 245x4 (<-5 sets)
DB Rows: 30,40,50,60,60lbx x6
Pushups 4x10 (superset with)
KB Swings 4x15 35lb
Still easing back into lifting and getting acclimated to the volume this was a good workout. I didnt feel super wiped out. I will plan on getting more leg volume in as time goes on and probably doing some rack pulls for pretty much the first time also. [/quote]
[quote]BlackWidowGirl wrote:
OH! hahaha see? That’s how long I have been out of the “forum scene”…all you crazy kids with your acro-speak
Todays Deadlift Workout!
Deadlifts: 135x10 185x8 225x4 245x4 (<-5 sets)
DB Rows: 30,40,50,60,60lbx x6
Pushups 4x10 (superset with)
KB Swings 4x15 35lb
Still easing back into lifting and getting acclimated to the volume this was a good workout. I didnt feel super wiped out. I will plan on getting more leg volume in as time goes on and probably doing some rack pulls for pretty much the first time also. [/quote]
[/quote]
Again…hahahaha not quite sure of what this one means but to answer it…yes, you should see my good mornings
[quote]BlackWidowGirl wrote:
Good Mornings: 4x8 95lb When I do these I keep my feet almost all the way together and bend over until my chest touches my knees.[/quote]
[quote]BlackWidowGirl wrote:
OH! hahaha see? That’s how long I have been out of the “forum scene”…all you crazy kids with your acro-speak
Todays Deadlift Workout!
Deadlifts: 135x10 185x8 225x4 245x4 (<-5 sets)
DB Rows: 30,40,50,60,60lbx x6
Pushups 4x10 (superset with)
KB Swings 4x15 35lb
Still easing back into lifting and getting acclimated to the volume this was a good workout. I didnt feel super wiped out. I will plan on getting more leg volume in as time goes on and probably doing some rack pulls for pretty much the first time also. [/quote]
[/quote]
Again…hahahaha not quite sure of what this one means but to answer it…yes, you should see my good mornings ;-)[/quote]
[quote]DixiesFinest wrote:
pfft, videos or it didnt happen my dear.[/quote]
You’e acting like the 5 yo on the playground at recess who’s acting like a total dick because he likes the girl he’s fucking with; in case you didn’t know…
