42.5lb dbs?
@Bobbi - yea they’ve got a mixed of DB’s here, missing one 55 db and then some going up in 2.5 lb increments.
[quote]nlmain wrote:
those triceps pushdowns would leave me retardedly handicap the next day.
looking forward to read about you hitting that 225 :)[/quote]
Yea, I’ve got a strange feeling my tri’s will be very angry with me tomorrow. Those pushdowns almost had me crying by the last 20 reps.
Sat - Cardio 1.5 mile run
Sun ME Lower
Pin Paused squats 2-3" above parallel
bar x 10
95 x 5
pin 12
135 x 3
185 x 2
225 x 1
255 x 1
Pin 12
285 x 1
310 x 1
340 x 1 most I’ve walked out before
370 x 0 lost tightness at pin…
Deadlift - 3" deficit
135 x 5 off 2 plates
185 x 3
225 x 1
245 x 1
275 x 1
295 x 1
315 x 1
340 x 0 pulled about 3 inches and it just stuck there…
Romanians
double overhand/chest and head up/butt back
185 x 15 for 3 sets
abductors and abbuctors on good girl/bad girl machine
70 x 20 each
75 x 20 " "
80 x 20 " "
90 x 20 adductor
85 x 20 abductor
DB Obliques
55 x 12
60 x 12
65 x 10 grip is done for today
Ankle weight curls
100 narrow
100 wide
I’m ready for a nap now…those Romanians were killers, and the deads-probably the biggest deficit I’ve pulled from…bar must have been just above my ankles…
The video was so good I had to watch it twice. You deserve that nap!
You’re a beast ma’am. I notice you miss a lot, have you ever done a program where you never miss? Have you noticed a difference between when you train up to missing a lift and when you don’t?
Good Lord lady!
Kill it on those Romanians wow.
Nice vid too.
Boy, I’d probably commit suicide if I were missing squat singles at 370 and DL singles at 340.
Seriously, your numbers are outrageous!
Kimba, thanks…blush/blush
hallowed - those romanians about killed me, I was surprised my grip held out!
bobbi - I’m taking beastly as a good thing? I used to train and was taught to never miss, could mess with the CNS, but mentally it doesn’t do anything but make me want that weight even more the next time. If I video my misses, I usually can see where my form and/or strength is breaking down and use it as a learning tool. But on the the other hand, I know I shouldn’t miss too often, don’t want to train the body that it is okay to miss. I just hooked up with a new coach, so some things may change up here and there.
ksnap - they were misses today, but hopefully not “tomorrow”…lol…thanks!
DE Upper Tues 10/12/10
Speed Bench
warmup bar x 20, add double micros x 5, 65 x 5
95+dbl micros x 3 x3 sets comp grip
95+dbl micros x 3 x3 sets mid grip
95+dbl micros x 3 x3 set close grip
trying to get up on toes a bit and widen stance to get more leg drive.
Close grip bench
this was suppose to be 1 heavy set, but not max set of 8 reps
125 x 8…will continue to go heavier until hit max, then switch up
DB Rows
60# x 8
65# x 8
70# x 8 w/straps
Lat Pulldowns
120 x 10
125 x 10
125 x 10
Inverted Rows
3 sets of 15, 5 wide/5 mid/5 close in each set
Face Pulls w/quad micros
3 sets of 20
quadded micros becuz I forgot my light band
Abs/Roman chair
12.5# x 15 weight held between feet
12.5# x 8, 10# x 4
10# x 8, BW x 4
- need to up the weight on the close grip bench
- never knew something so simple looking as inverted rows could be such a challenge.
Ha, yes beast is a compliment. I was curious if that was built into your training program or if you just pushed on your own. I used to miss pretty often and still got stronger, then after a while I started to accumulate some pretty bad tendonitis. On the other hand, I’ve had clients who decline rapidly when they start missing lifts, mostly from the mental aspect - getting down on themselves and not believing they can do it - so I program them to never miss. I like recording max attempts too, the only thing that sucks is that you don’t usually have the gas for another attempt once you see what you did wrong, haha, so that can be frustrating.
that deadlift vid is freakin cool.
This log is just jaw-dropping.
I feel like a loser being in awe everytime I click this log haha
Do you do the lat pulldowns on the cables?
thanks nlmain
Nikki, usually yes, lat pulldowns with wide bar on cables
Thurs DE Lower 10/14/10
Speed squat w/band to foam box
bar x 10
add dbl mini each side
bar x 5
95 x 2 x4 sets
105 x 2 x2
115 x 2 x4
Speed DL
monster mini over bar and standing on
135 x 1 mini…no tension
switch to monster mini
135 x 1
185 x 1
195 x 1
205 x 1 x3 sets
215 x 1 x4 sets
GHR
8 lb med ball x 10
8 lb x 12
8 lb x 6, 5 lb plate x 6
Lunges from hades
45# bb on back, lunge forward, do a GM, switch legs
8 each leg
8 each leg
10 each leg
the only nice thing about this was the gym owners let us take the bb outside to do these and the weather was wonderful.
Leg ext
70 x 12
75 x 12
80 x 12
still need to get some abs in, but work is calling…
cool! you got to take it outside, sounds like fun.
[quote]lil power wrote:
I just hooked up with a new coach, so some things may change up here and there.
[/quote]
Interested in this. Where’d you find him/her?
kpsnap: working online with a lifter I met at a meet
ME Upper Thurs 10/15/10
Bench / 2 brd / double mini
bar x 10 x 2 sets
95 x 5
135 x 3
add double min on each side
95 x 3 off 2 brd here on down
135 x 2
155 x 1
165 x 1
170 x 1
175 x miss, held about an 1" off board and finally gave it up
DB Floor Press w/micro mini around back
42.5’s x 8
50’s x 8
60’s x 8 tough tough tough but got all 8 !
DB Skull Crushers
22.5’s x 12
25’s x 12 x 2 sets
Tates
25’s x 12
27.5’s x 12
30’s x 12
Band Pull aparts/mini
3 sets of 20
supersetted w/:
Side laterals on incline
3 sets of 20 explosive and fast for dynamic stretch
Band Tricep Pushdowns w/Light
100 reps
Decline situps
20# x 15
22.5# x 15
27.5# x 15
I like having you around. Gives me something to chase. You’re also making me want to buy a set of bands. If I’m only buying one which do you think is the most versatile? The mini?
[quote]Bobbi Miller wrote:
I like having you around. Gives me something to chase. You’re also making me want to buy a set of bands. If I’m only buying one which do you think is the most versatile? The mini?[/quote]
thank you Bobbi, appreciate that.Yes I would say mini would be good. micros are very light, I normally only use micros for speed work.
Trained in HooVille !!
Got to talking with Jack about going geared after the Women’s ProAM in Nov. They had a single ply Centurion that was too big for Amy so I tried it on…fit pretty well, got in just about all the way up swinging around on the monolift…so now I had to try to squat in it…150 on the bar…first time every squatting in gear…
Okay, they made me take off the Centurion and get back to work, after all they told me I have a meet coming up soon
Sun 10/17/10 ME Lower
Box Squats w/Chains, this is another new one for me
150 with 40# chain x 3
150 with 80# chain x 2
150 with 120# chain x 1
170 with 120# chain x 1
200 with 120# chain x 1
230 with 120# chain x 1
250 with 120# chain x 1 had a little spot on this one to get thru the initial chain sticking point then it flew.
260 with 120# chain x miss they said I could have gotten it it was still moving up but really slow, but I felt it wasn’t moving up or down, so I just sat back on the box and dumped it into the safety straps
Rev Band DL (old green bands-set on top pin)
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1 felt like every muscle in my back was going to rip, got the bar out in front me, pulled it back in and up
Seated GM w/SSB (bar = 80#)
Bar x 8
110 x 8
140 x 8
Rev Hypers real Westside one
50 x 10
75 x 10 for 3 sets so much different from the commercial rev hypers so now I do not dislike these as much.
120# chains…damn you got that up SO quick after that rough spot.
and your arms look amazing in that vid.
kickin ass!