Lil Power's Training Log

Training
521

[quote]kpsnap wrote:
I think it’s so true about competing against yourself at PL meets. I worried about the paltry weights I was lifting at my first few meets. But now it’s all about me against myself. That’s why I’m not happy to head home with a big first place trophy if I didn’t meet my expectations. I would strongly encourage more women to get into this sport. I really try to help out women who express any interest whatsoever.[/quote]

LP makes me VERY interested…maybe I’ll do a PL comp to go out of MD with a bang next year!

:slight_smile:

522

you are in a league of your own Vicky and such an inspiration.

lockout sounds brutal - hope the icing kept the inflammation down.

523

Power I can’t hang with you, you’ll have me cursing your name ;D

Not true, I’ll be following you around like a pup… well, maybe still cursing you
That session is so brutal, I <3 it

524

Veggie, thanks, my team is pushing me in a good way

Ksnap - I agree with you 100%, the more women that get into PL’ing the better. I’m here also for any questions, and remember, there are no dumb questions.

alexus-I would love to learn oly lifting, that’s technical stuff !

Mim - YES, let’s do it! There some good pl’ing in MD/VA area

Mainy - thanks, the icing does really work keep the inflammation down, I’m icing again today too.

Nikki - we have different goals, I couldn’t keep up your volume either.

3/20/11 DE Lower
Speed Squats
10" box plus 2 plates
bar x 10
95 x 5
add dble minis
bar x 5
take 1 plate off box
95 x 5
120 x 2 for 3 sets
135 x 2 for 4 sets
140 x 2 for 3 sets

Speed DL / Sumo stance
135 x 5 warmup
1 mini dbl over bar
185 x 1 for 3 sets
195 x 1 for 3 sets
205 x 1 for 3 sets, felt very comfortable today

Walking DB Lunges
27.5’s x 20 for 3 sets

Kneeling cable abs
110 for 20; 115 for 20, 120 for 20

Good girl/Bad girls
80 x 20 each way
85 / 80 adductor/abductor
90 each way

evening session
200 ankle weight curls
roman chair abs

525

[quote]lil power wrote:
roman chair abs

[/quote]
Any action there?

I’m closely following your accessory work to pick up ideas for my next training cycle. Kneeling cable abs. I tried that once and seemed to get nothing outta it. Must be doing something wrong.

526

Freaking impressive pressing Vicky. One day I’m going to get you to show me how to press like that.

527

Hey there. You asked about the Pro-Enz supplement for inflammation that I posted about in Kimba’s log. Reading about your elbow reminded me that I never got back to you on that. So sorry.

I work with a couple of DCs and we sell it in our office. I googled it and it looks like you can buy it online, pricing seems in line with what we charge. Also, it is good to take it with some kind of high ORAC value whole food supplement.

528

[quote]Powerpuff wrote:
I think Lil Power just invited me to compete in November. I’m sure they’d be wowed by my 95lb bench, and 115 lb squat! Very funny. Seriously, it would be so fun to see the meet. We’ll see. [/quote]

Hey now, that’s approximately what I lifted and no one actually laughed out loud. :wink:

529

Snap…I’m going to keep trying…1st 2 sets are with db between feet, last set is BW with legs crossed, got to this feels good stage but no fireworks yet…lol

I’ll try to vid my kneeling cable abs…

Joe, you got a deal, are you going to the Atmore meet or just Nationals?

Veggie, got the PM with the link, thanks!

Arachne, that’s the spirit, let’s get PP to do a meet!

3/21 Monday- Cardio -am/ 40 min incline treadmill pm/ 1.75 mile jog
3/22 Tues - Cardio am/45 min incline treadmill

3/22 Tues afternoon - DE Upper
Speed Bench
bar x 10 for 2 sets
add dbl minis / bar x 5
75 x 3 x 3 close grip
85 x 3 x 3 mid grip
90 x 3 x 3 comp grip

Close Grip Bench
155 x 8

DB Row
65 x 8
70 x 8
75 x 10 PR!

TBar Row
70 x 8 for 3 sets, close, mid, wide
85 x 6 close, x 8 mid, x 10 wide all PR’s

Lat Pulldown
lowered weight to really get the feel of working lats
110 x 8
105 x 8
105 x 7…cramp

Overhead DB Press
27.5’s x 15
32.5’s x 12
37.5’s x 10 PR

Roman chair/abs

530

x2 on the kneeling cable abs video. I hate ab work with a burning passion, and I continue to search for something I can make myself do.

Love that bench video cause I love to see you kill it.

531

EYEAH!! pr’s !! :)!

532

I finally benched with the minis. I felt so kewl =D
Of course when I see that you did 90# +bands, I don’t feel that cool anymore heh heh

Awesome rowing PRs, moving some big weight there.
Doing 2 plates on the T-Bar is mind-blowing

533

are you even allowed to hit PRs at this point? :wink:

awesome session lilP!

534

[quote]nlmain wrote:
are you even allowed to hit PRs at this point? :wink:
[/quote]

PR’s are always allowed, well maybe not the week before a meet… ;-D

Wed - work interfered w/ cardio session today

3/24/11 Thurs ME Lower - HooVille
box squat w/chain
bar (60) x 5
110 x 5
150 x 3
suit bottoms on
200 x 3
add 1 chain per side
200 x 3
240 x 3
add another chain per side
240 x 3
290 x 2 having a time w/setup and picks tonite
310 x 1
330 x 1 some reason just not on tonite…very wobbly…

Bulgarians w/ mastadon bar on back
3 sets of 10, each leg

Rev Hyper/ short strap
105 x 10
140 x 10
190 x 10

KB Swing w/mini band
35 x 12
45 x 12 for 2 sets

KB obliques
53 x 15 for 2 sets

Friday - incline treadmill - 40 mins

did the KB swings w/mini band and I mentioned them in Veggie’s log so I video’d them…kneeling cables vid to come next week.

535

Why on earth would you add a mini band for KB swings? ;D

536

Now I want some bands, if only to do the kb swings with them. Awesome stuff in here.

537

never seen that move before. why would it be prefered over a heavier kettlebell?

538

[quote]lil power wrote:

Mim - YES, let’s do it! There some good pl’ing in MD/VA area

[/quote]

My heart leaped outta my chest…does this mean you would help me?

539

My guess is the way the bands add increasing resistance.

Nice work. Always something new every damn time I visit.

540

Yes, adding the band increase the tension, especially at the top and hip lockout motion…plus it’s a lot cheaper than buying KB’s.

MiM, - I bet if we planned it out in advance, picked a good date, I could be there !

Friday - 40 min incline treadmill

3/26/11 - Sat - ME Upper
Bench w/chain
warmups
add 2 chain per side (80#)
135 x 2
155 x 2
165 x 1
175 x 1 PR - last time was 175 w/30# chain(small links) in Jan.

DB close grip Floor press
45’s x 10, 50’s x 10 for 2 sets

Rolling DBs
35’s x 10 for 2, 37.5’s x 10

Band Tri Pushdowns
100 reps

Superset:
Band pullaparts ; 3 sets of 20 w/light band

Band Facepulls : 3 sets of 20 w/light band

Decline Crunch : sets of 15 @ 20; 25; 27.5

3/27/11 -Sun - DE Lower
Speed squats
warmups
add choked lights over the qtrs
95 x 2 way way too light
145 x 2 for 3 sets
155 x 2 for 3 sets
165 x 2 for 3 sets

Dimels all double overhand
135 x 15 for 2 sets; 145 x 15

GHR
BW x 15
8# x 7; BW x 5
8# x 8; BW x 2

Good girl/Bad girls ; 3 sets of 15 @ 80; 90; 95

Kneeling cable abs
20 rep sets @ 110; 115; 120

Kneeling cables ab vid as promised: