Lil Power's Training Log

Training
561

[quote]kpsnap wrote:
Your vids are phenomenal.

My coach wraps me pretty tight, but the vid on my log was for demo only, so he was mellow. I always have bruises and have even had a broken blood vessel from my wraps before.

Those wraps looked really long. Does your fed allow a different wrap length? I figure I have a decided advantage over the big guys concerning knee wraps because I get more wraparounds than most people since I have pretty small knees.

Nice work, girl.[/quote]

Thanks Snap! It was really fun and the experience level of all attending was so varied. There were PL’ers, crossfitters, volleyball players, and Physcial Therapists. Everyone worked together pretty well, well for females…lol

My wraps are 2.5 meters, I think SPF can go 3 meters but I don’t think I’d do that. My knees are bruised for usually a week after Shane wraps them. This time he went really hard, I think the crowd was spurring him on to see if I would get tears in my eyes, and Yes, I almost did.

I have to have someone push me under the bar, because without the weight on my back, I cannot bend my legs.

562

That sounds like such an awesome experience!
Maybe they’ll have a seminar in my area, I’ll definetely go.

And congrats on the 5# PR.
Inspirational stuff all around =)

563

Yea Nikki, if you’re able to attend a Seminar like this, I highly recommend it.

Tues- 4/5/11 - DE Upper
Speed Bench
I really need to work more speed and not be so worried I’m going to kill my shoulders…Risk vs Reward
So, I’m sticking w/double mini’s and lowering the bar weight some to strengthen my mind and get FAST !
bar x 10 for 2 sets
add dbl minis
bar x 6
70 x 3 for 9 sets, alternating close/mid/comp grips, much faster and guess what…shoulders didn’t feel bad !

Bench Press
175 x 5

DB Press
45’s x 15; 50’s x 12; 60’s x 9

DB Rows
sets of 10 @ 65, 70, 80 !! PR

Seated close grip Row
sets of 10 @ 135, 140,140

Lat Pulldowns
3 sets of 10 @ 110

Rear Delt circuit 3 sets of 20

Dang abs, when I run out of time in the gym, I say I’ll do them at home…it doesn’t work…

Cardio is slacking, I need a SLED !!

564

Or get a tire!

I fail at abz too…

strong strong strong…and not just your big lifts, but the accessories too.

565

Will do. I also found a PL gym in my area that I might pop in time to time in the future. I don’t want to leave my gym; it’s part my job, part seeing my BB bf who isn’t into PL. But the gym looks awesome, I look forward to being in that environment.

Anything special you did for the pain-free bench? I got discouraged on that lift, shoulders don’t like it at all. Well not true, using a PL form works for me, so I guess I can whip out flat bench for strength.

Rear delt circuit sounds good. Something I should incorporate.

Congrats on the DB row PR =)

As for the sled, I know a guy. He only comes out in December really, but he owes me.
Heh heh, I amuse myself

566

hey wow that is much more than i was thinking with the EPA/DHA content on the fish oil… will jack it WAY up if my joints still feel cranky on my current dose. the workshop sounds wonderful. glad that you learned a bunch, helped a bunch, and had a good time.

Dang abs. I quite agree.

567

time to catch up the training sessions:

Thurs / ME Lower @ HOOville
Squat w/chain
warmups…add 80 in chains
suit on/straps down
310 x 2 for 4 sets
330 x 2
340 x 2

SSB Seated GM; 3 sets of 15 @ 70, 90, 90
KB swings w/ 2 mini bands 3 sets of 10 @ 453
KB obliques 3 sets of 15 # 53#

Sat / ME Upper
Rev Band Bench
warmups / then choked light off pull up bars
185 x 5
225 x 3
255 x 1
265 x 1 PR
threw on the Slingshot to overload top end
285 x 1
305 x 1
315 x 1

JM Press; 3 sets of 10 @ 95, 100, 100
Tates on Incline : 3 sets of 10 @ 20’s, 25’s 27.5’s
Cable Tri Pushdowns: 15 @ 90, 12 @ 105, 10 @ 110
DB Overhead Press: 3 sets of 10 @ 32.5’s

Sun / DE Lower
Speed Box Squats
warmups / add double monster mini’s
155 x 2 x 3 sets
165 x 2 x 2
175 x 2 x 2
185 x 2 x 2
195 x 2 x 2

Speed DL double Monster Minis
135 x 5
185 x 1
205 x 1 x 3 sets
215 x 1 x 4 sets

Walking DB Lunges; 25’s x 20 for 3 sets
GHR; BW for 15, 12, 10
Good girl/Bad girls:
90 x 20 / 85 x 20
95 x 20 / 90 x 20
100 x 18 / 95 x 20
Ab Wheel on knees off 3" platform sets of 10, tried off my feet, but that wasn’t going to happen w/o face planting.

568

Glad that you didn’t face plant! Almost happened to me last week when I was doing some crazy pushups. The things we do…

Great work on the PRs. Missing the DB rows in my program, personally. Very nice.

FYI I will be living vicariously through your walking lunges for the next few weeks. I’m sure that you won’t disappoint!

569

hey Veggie, yes the things we do to keep it interesting…

Wed / 4/13/11 / DE Upper
Speed bench
warmups
add double minis
75 x 3 x 3 sets , close
80 x 3 x 3 , mid
85 x 3 x 3 , comp…speed stayed good, mind is learning speed doesn’t hurt the shoulders

comp grip Bench; 180 x 5
BB Rows; 105 x 12, 115 x 12, 125 x 10
T Bar Row
70 x 10 @ close/mid/wide
85 x 7 close
85 x 8 mid
85 x 10 wide

Assisted wide grip pullups 3 sets of 10 @ 65, 65, 60
Abs/Roman Chair
MM Band Pullaparts 4 sets of 20
BB curls 2 sets of 50 x 12, 1 set of 21’s at 40

570

Thurs 4/14/11 ME Lower
Zerchers Wide of Box
bar x 10
95 x 5
suit bottoms
135 x 4
185 x 3
225 x 2
245 x 1
265 x 1
285, missed and went back and got it

Sumo DL
suit bottoms/ plates on 1 1/2" of mats
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1, most I’ve ever pulled sumo or conventional !

45 degree back extn
BW x 20; 8# x 20 for 2 sets

Kneeling cable/abs; 3 sets of 20 @ 115; 120; 125

Good girl/Bad girls
90 x 20 / 85 x 20
95 x 20 / 90 x 20
100 x 20 / 95 x 20

good heavy ME day ! Happy with my sumo pulls

571

VERY nice ME day! Nice pulling. A 385 pull is awesome.

572

Good work on the Deadlift PR!!! I just caught up on the Woman’s PL seminar. Awesome videos, it sounds like you came away with some valuable information. thanks for posting the stuff about the diet, I had an intuitive idea that I did really well with higher healthy fats but I didn’t know this was like a thing, common to all women. So the fasted low intensity cardio is a bad thing, yes? Did they speak to any other forms of cardio that you can and should be doing?

573

Thanks Veggie

Owlie, thanks for stopping in, yes, nonfasted low intensity cardio is a no go for PL goals. Since your body is in a catabolic state due to no food overnight, more potential to burn muscle. Taking in some BCAAs prior or during morning cardio would be a good thing, taking in protein would be better.
Interval training is good, GPP, such as pulling the sled, flipping the tire, box jumping would be better because not only are you getting some needed cardio/endurance but also working the muscles needed for powerlifting.

Sat 4/16/11 ME Upper
Floor Press against quadded micro minis
tweaked right anterior delt on Thurs so went tentatively on this today
bar x 10
add quadded micros
bar x 5, testing tension against delt, not too bad, need to be sure to keep elbows tucked
95 x 3
115x 2
135 x 1
145 x 1
155 x 1
160 x .5, got about 3/4 up and stalled

Tates; 3 sets of 12 w/ 25’s, 27.5’s, 30’s
Overhead Cable Extn3 sets of 12 @ 60, 75, 85
Rear delt circuit 3 sets of 20
Decline situps 3 sets of 20 @ 25. 27.5, 30
Facepulls w/light band : 3 sets of 20
Light Band Pushdowns ; 100 reps

went home iced shoulder and took more fish oils

574

Powerbuilding temporarily, better to step back now and heal than push forward and end up doing serious damage.

I am missing benching and squatting though…it just feels wrong.

575

Cardio, bleh!
Sled pulling for warmup is great. I’ve been doing the prowler after main moves too. Does your gym have either of those?
Great work in here. Awesome pull.

576

yeah for the sumo pull PR!
strong as hell and I’m expecting nothing less.

577

DF, yea I hear you…I hopefully won’t have to join you…

MM, no prowler, but hopefully found a welder to make me a sled

Mainy, thanks, I could never go heavy on sumo, but now in the single ply gear I get a lot of support for my hips so I’m not so afraid I’ll pull a groin muscle.

Tues/ DE Upper
Bench
lighter 5x5 to work form - save shoulder
bar x 10 x2 sets
95 x 5
135 x 5 x 5-working on new feet placement and pushing straight up…think I tweaked the shoulder last week when bar went back overhead

DB Rows 3 sets of 12 @ 45,50, 60

T Bar Row 3 sets of 10 close/mid grips - wide hurt should @ 55

Seated Row3 sets of 12 @ 120

Louie Abs 3 sets of 20 @ 90, 105, 105

Roman chair 3 sets of 15 @ 12.5, 15, BW burnout set

Cable Facepulls 3 sets of 15 @ plate 5, 6, 7

Iced shoulder last night and today, made dr appt for Mon morning to be safe, back of shoulder keeps popping, I have a broken clavicle on this side and have separated the shoulder a few years ago…but rest it.? I will if the Dr tells me to.

578

4/21/11 - ME Lower - @ HooVille
Cambered Bar Squats - Foam/Box
10" box w/soft foam
warmups
150 x 3
205 x 3
suit bottoms
255 x 2
285 x 2
305 x 1
325 x 1
345 x 1
365 x 1

Seated Box Jumps - about 16"
3 sets of 10

GHR: 3 sets of 10

Rev Hyper: 3 sets of 10 @ 140, 190, 190

Standing cable crunch; 3 sets of 15

new cambered bar, a lot of swing, and that foam was like suction getting back out…once I sunk in it was below parallel
didn’t do anything to stress the shoulder, it’s feeling a bit better, I’ve been icing a lot, think inflammation is down and now it seems to ‘catch’ once in awhile…thinking an impingement. Dr appt on Monday morning.

579

oh man! Hope that shoulder is ok!

580

Nice work in here. I lol’d about the foam “suctioning” effect. Just imaging my ass getting sucked in by foam… must have been a challenge. But that’s the point, right?

Best of luck with your shoulder. When you mentioned it catching I knew exactly what you meant. That problem walks through the front door of my office MANY times/day. Ever thought about seeing a chiro for it? Admittedly biased, just my 2 cents.