Tues 10/20/10 DE Upper
Speed Bench against doubled micros
warmup: bar x 10 x 2; 65 x 5
80 x 3 x5 sets with 20 sec rest between - close grip
1 min rest
80 x 3 x 5 sets /20 sec rest between - mid grip
1 min rest
80 x 3 x 5 sets/ 20 sec rest between - slightly wider than comp
Close grip bench - 1 set on near max weight
135 x 8
DB Press/Decline
60’s x 8
60’s x 5
50’s x 8 started too heavy
Band Chinups (light band)-only place I could find used neutral grip
10, 8, 6
BB Row
75 x 10
85 x10
85 x10
Low cable row
105 x 10 x 3 sets
Rear Delts
incline, so chest is over the end of bench
5# side laterals 20 reps fast and explosive for a dynamic stretch
5# windmills 20 reps
Band Pull Aparts
mini band x 20 x 3 sets
DB Obliques
55 x 15
60 x 12
60 x12
moved thru this pretty fast as I was training by myself today.
[quote]Bobbi Miller wrote:
Curious - what’s your normal, flat, raw bench - or do you ever do that?[/quote]
Competition: 220#, working on 225#[/quote]
Ah, explains the cg 135x8. I was trying to help a buddy guess her bench max. She’s a bodybuilder and won’t go heavy but does 155x10 with no arch and clean form. What do you think?
Bobbi, 155 for 10 is strong, there are several 1 rep max calculators you could plug that # into, but it’s really not the same as pressing that max weight if you’re not trained for it. so, depends on her goals.
fyi, just saw you posting on FB on one of my friend’s pages…
[quote]lil power wrote:
Bobbi, 155 for 10 is strong, there are several 1 rep max calculators you could plug that # into, but it’s really not the same as pressing that max weight if you’re not trained for it. so, depends on her goals.
fyi, just saw you posting on FB on one of my friend’s pages…[/quote]
Ha. Ambre’s? Shoot me an add
Rep max calculators are…eh. That’s why I thought I’d ask and see if you took a guess since you lift closer to those numbers.
[quote]Bobbi Miller wrote:
She’s a bodybuilder and won’t go heavy but does 155x10 with no arch and clean form. What do you think?[/quote]
This made me laugh.
[/quote]
Why, because 155 isn’t heavy? lol[/quote]
Because I don’t know many (any?) women who would say that 155 lb. on bench isn’t heavy. And to be hitting ten reps with no arch at this weight is hard to fathom.
[quote]Bobbi Miller wrote:
She’s a bodybuilder and won’t go heavy but does 155x10 with no arch and clean form. What do you think?[/quote]
This made me laugh.
[/quote]
Why, because 155 isn’t heavy? lol[/quote]
Because I don’t know many (any?) women who would say that 155 lb. on bench isn’t heavy. And to be hitting ten reps with no arch at this weight is hard to fathom.[/quote]
I know right? She’s a beast. I’ve seen her do the prettiest 10x255 box squats too. I hope if I lift 20+ years I’ll be that strong one day. haha
Monday DE Upper - 10/25/10
Speed Bench
warmups / sets are 20 sec between sets with a 1 min rest between grips
double micros
80 x 3 x 5 sets close
85 x 3 x 5 sets thumb from the smooth
85 x 3 x 5 sets comp grip
Close grip bench/straight weight
140 x 8 for 1 set
DB Incline Press
45’s x 8
50’s x 8…very tough
Pushup to 1 board
25, 16
Band chinups
should have been light band but only had mini and 2 micros with me
12, 8
Lat Pulldown
130 x 8 x2 sets
Mini band pull aparts
3 sets of 20
Roman Chair/abs
12.5 db between feet x 10
12.5 db between feet x 10
BW x 15
Meet in less than 2 weeks, some big female name at this one…getting excited !
[quote]kpsnap wrote:
Two weeks out. That is exciting! Are you competing geared at this one? What numbers are you looking at? I know they’re crazy . . .[/quote]
Raw, since I don’t own any gear yet. Thinking I will be getting some after this meet. That Centurion I tried on was a friends…may buy it off of her though. Do you have any suggestions on bench shirts? I’ve got a bit of an arch, good tuck, but lots of boobage : (
- wise, would be happy with 350 squat / 215 bench / 365 DL, I’ll be weighing in a little less than last meet. Weighing less usually affects my bench the most. I may have some jet lag also, flying to CA for this one, so not sure how that will effect me. going mostly to have fun and meet some of the CA female powerlifters and Becca Swanson !
[quote]lil power wrote:
Do you have any suggestions on bench shirts? I’ve got a bit of an arch, good tuck, but lots of boobage : (
[/quote]
I own an F6. But I suck so much at bench and get so little gain from the shirt that I’d encourage you to send a PM to PMPM (Push Me Pull Me). She is a good bencher and has boobs and knows gear.
nlmain - I’m getting like a kid in a candy shop, Becca, Amy Weisberger(whom I’m competing against, ha, ha…and of course queen of powerlifting, Laura Phelps Sweatt.
DE Lower 10/28/10
Speed Box Squat w/bands
10" box with choked monsters&minis on each side
warmups
95 x 2 x4 sets
100 x 2 x2 sets
105 x 2 x2 sets
Speed pulls
standing on 1 monster mini
135 x 3
185 x 1 x 2 sets
195 x 1 x 2 sets
205 x 1 x 4 sets
I’m trying to picture standing on one monster mini? PS I tried to buy them when I got a foam roller and they disappeared from the efts website! What the heck
