[quote]lil power wrote:
Nikki - Thanks, you’re doing quite well in your goals! I lurk in there but haven’t commented in a while
[/quote]
Ain’t no thing ;D
Your speed work looks fun, but I’m sure I’ll pull something haha
Thurs / ME Upper
Rev Band Bench
bar x 10 x2
95 x 5
add rev band/lights
135 x 3
185 x 3
205 x 2
225 x 1
245 x 1
255 x 0, crapola - Mitch got it, wasn’t in me today
Skull Crushers
w/ez bar and 1 mini band under bench base
30 x 10
30 x 10
40 x 10
Rolling DB on bench
30’s x 10
35’s x 10
35’s x 10
Chaos or Crazy Bench
a qtr hanging from dbl micro on each side
suppose to work for 3 sets of 20
95 x 15
95 x 19
95 x 13
rear delts supersets
lying on incline bench/chest above the bench/side lateral fast and explosive
following by windmils
3 sets of 20 each exercise
these are meant for shoulder rehab, get the blood flowing and boy does it!
Band pushdowns/light
got to graduate to 200 reps! yep, took me several sets to finish
DB Obliques
50 x 15
55x 15
Excellent training as always! Just read that you’re competing in March. Yay! You know the drill, vids or Mascherano makes sad faces…no pressure 
good work on the PR of sorts 
and that chaos bench sounds brutal…
Fri - Cardio-Hiit on bike 15 cycles
Sat - ME Lower
Front Squats
never really done these due to wrist issues/tried several different grips, ended up crossing arms and keeping elbows up high or bar started to roll.
bar x 8
95 x 5
135 x 3
155 x 3
185 x 1
quick max, little disappointed but more room to work up to
120 x 8
3" deficit Conv DL
2 interlocking plates stacked, bar is at my ankles. Butt is almost touching the plates
135 x 3
185 x 3
225 x 1
255 x 1
275 x 1
295 x 0, tried 3 times and could barely budge it off the floor
GHR
mini band around base and my neck
10, 10 , 3, drop the band for last 7
Hyper extension
BW x 25 for 3 sets
Kneeling cable abs
80 x 20
90 x 20
95 x 20
Sun - DE Upper
Speed Bench
bar x 10 x2
add dbl micros each side
bar x 10
95 x 3 x3 close grip
100 x 3 x3 mid grip
100 x 3 x3 comp grip
Bench
170 x 5
DB Press
50’s x 8
60’s x 8
60’s x 6
Bent over BB Row
95 x 10
105 x 10 x 2
Lat Pulldowns
120 x 10 x 3 sets
Inverted Rows with 2 sec hold top of each rep
each set to failure
7, 8, 10
Band Pull aparts w/mini
3 sets of 20
Louie Abs/cable
90 x 20
90 x 20
95 x 20
Evening cardio / mod intensity / 30 min incline treadmill
such an inspiration as always!!
Does this dieting stuff effect your training in any way?
Never really done front squats, but busts out a 185 lb. one. Beastly great!
I have the same front squat stance. except when I first did them I was working the bar.
as Kimba said - beastly!
ahh, thanks girls…I set my own expectations too high sometimes…I was thinking I could get a certain % of my back squat in the front squat and it just didn’t happen.
And my front delts are still sore, like they’re bruised but no markings…I used to be squat narrow and was quad dominant, guess that’s not a true statement any more!
Cardio/HIIT 15 cycles today but not morning fasted, had a conference call so did it at lunch and wow, it was so much easier than doing it fasted !
[quote]mom-in-MD wrote:
such an inspiration as always!!
Does this dieting stuff effect your training in any way?
[/quote]
Hey MIM, I’m thinking the dieting may be playing a little with my strength and endurance, I was dizzy the other day and my son even said “you need to eat more”.
Hey babes,
FWIW I don’t have to do my cardio fasted. Just sayin.
What cycle are you doing for your HIIT? On the bike I do fast cycle 15/45 and man its a freaking pumper. Rock hard quads when I’m done I only do 12 cycles though.
I also do a longer HIIT 60/120 but I use the treadmill for that.
What are your dieting goals?
that is a nice front squat for just starting! I too thought i could blast out some cool one when i first started but it took a while to get a higher number on that lift for me…and even then i think, at least for me, less wt more reps help me more with fronties.
some guy once told me that most people do 80% of their max for regular squat on front squat straight away–YEAH RIGHT i say…well, maybe you will get it! but i quit trying to max out on that lift 
Hallowed, yep, right now I’m on a 3 day a week Hiit on bike 5 min warmpu/15 cycles 15/45/10 min cool down, then 1 day of moderate intensity, usaully incline treadmill.
Goals : 1) lower weightclass for keeps this time 2) fat loss with minimal strength loss
Brute: exactly-I was hoping for at least 250 front squat, so I figure I just gave myself a long road of front squat pr’s in the future. I had never gone for a 1 RM on these before, but trainer had them on the plan so we do it (or try it anyway!)
Here is a video on the Raw squats from the last meet I did…SPF Women’s Pro…this is flight 1 with Women Raw lifters…they missed my first squat, but I’m the red head in purple and 2nd lift was 330#, my head got the best of me on the 3rd lift, but loved alternating spots for heaviest lift with Amy Weisberger…
Word!!!
So i try to catch up on the last page and it seems i might hafta go back to re-read your whole log.
heard good things about shelby, hope it does what you want!
and i hate you for your front squats.
that’s all.
Loved the video. lil you were looking so strong on that squat!
Dangit woman. I’m all proud for doing 215 deficit and come in here to see what my buddy Vikki is up to and lo and behold you’ve already done 275 this week. Nice squat in the vid too. Way to hold form, you’ve got some hella strong hips there 
Brute / Kimba - thanks!
CBear- ahhh she had graced my log…thanks!
Bobbi-remember, I’ve been at this much longer than you, your pulls have improved so fast and you are just a little lighter than I…
Mon - Cardio - Elliptical Hiit 15cycles 15/45
Tues- Cardio - bike Hiit 15 cycles 15/45, did cool down 10 min on elliptical 'cuz my bum was getting sore
Wed - ME Lower - Finally had a workout I felt really good about !!!
Box Speed Squats w/suit straps down (first speed workout in suit)
warm ups/ bar x 5
95 x 5
145 x2
155 x 2
suit on/straps down
155 x 2
added choked light (new) over 25# plates
175 x 2
185 x 2 x3
195 x 2 x5
had to have help getting suit off this time, guess blood was flowing to those hamstrings!
Speed DL - decided to go Conventional, still strongest off the floor
monster mini
135 x 3
155 x 1
185 x 1 x3
195 x 1 x3
205 x 1 x3
Dimels
hadn’t done these in months so guessing where to start
95 x 15
115 x 15
125 x 15 and will go up next time
Leg Ext
95 x 10
100 x 10
100 x 10
Abduction/adduction mch
80 x 20 both ways
80 x 20 both ways
90 x 20 adduction
85 x 20 abduction
Decline Crunch
22.5 x 15
22.5 x 15
Nice speed day! And what are dimels?
Brian - thanks man!
Thurs ME Upper
1 board against dbl minis
Bar x 10 x2
Add dbl mini each side
Bar x 5
95 x 3
135 x 1
145 x 1
150 x 0 what?
150 x 1 ok
115 x 5.5 to chest
DB floorpress
50’s x 8
60’s x 8
60’s x 7
DB skullcrushers
22.5’s x 10
25’s x 10
27.5’s x 10
Tates
22.5’s x 10
25’s x 10 x 2
Light band tricep pushdowns
200 reps
Abs
Fri- cardio
HIIT 15 cycles