Lil Power's Training Log

Training
41

nlmain - thanks…just waiting until the day I can press that straight weight in a meet!

Mom - yea, I told my son, whenever I press a max PR that looks that fast, make me take more weight. Sometimes I get to a 5 or 10# pr and hold the rest for the next ME day…

DE/ME Lower 6/27/10
Since missed ME Lower due to moving…thought we’d killed it w/DE Lower too…much more volume than normal today
Free Squats
bar x 10
95 x 10
135 x 10
155 x 10
155 x 10
165 x 10

Sumo DL
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

GMs
95 x 8
115 x 8
135 x 8

Standing Calf Raise Mch
205 x 10
225 x 10
240 x 10

decline situps
15# x 15
20# x 15
20# x 15

DB Obliques
50# x 15
55# x 15

my calves should be walking sore tomorrow, I rarely work calves. Good workout, sets of 10 reps weren’t as bad as I thought they’d be, but I did have to take a lot more air in during the few reps of each set.

42

Really awesome bench PR. Clearly you can do more!

43

That bench PR is amazing!! That is huge weight and you make it look SO easy!

Awesome leg day. That is serious volume. Great work!

44

why are you so goddamn strong. give some to me?
kthanks. that video was effing fantastic. definitely looked WAY too easy. no sticking spot or anything.
_Mel

45

Amazing bench video. You have such talent.

46

Thanks for all the positive comments girls! It really is appreciated.

haven’t been in the gym for a few days due to moving…and it’s hot down here! but good news is that my soon to be 13 y/o daughter likes the new house and her room, so that’s a big relief…

ME Upper 7/2/10
Bench w/one mini band under the bench
45 x 10 for 2 sets
added micro mini…this was like nothing
switched to mini band
100 x 3
120 x 3
140 x 3
160 x 3
170 x 3
180 x 1
190 x 1 made some noise on this one…

Incline BB Press
85 x 8
95 x 8
105 x 8
115 x 8

rolling DBs
22.5’s x 15
25’s x 15
30’s x 13

lat pulldowns
105 x 10
120 x 10
130 x 7

Seated close grip row
105 x 12
120 x 10
135 x 8

cable curls
50 x 15…didn’t like the motion of this piece of equipment
so went to DB Hammer curls
20’s x 10…

New gym, at least they have semi-power rack…the guys were doing millies in it today, but at least it wasn’t curls. Mitch and I are testing out the equipment, no 100# plates and not many plates but if we go on off hours it should suffice. They will just have to get used to having a female in the free weight section pushing some weight around.

lol…took all of 3 days in the new gym for a trainer to approach me and ask about powerlifting. He said he is actually training a guy and a girl for PL’ing. He was nice so I’ll meet his trainee’s probably this week to share training techniques.

Sat - Cardio
40 min jog/run on treadmill

ME Lower Sun- 7/4/10
Squat - Paused Pin
45 x 10
95 x 5
set pin on 13
135 x 3
155 x 3
175 x 3
195 x 3
225 x 1…I lost all tightness on the 2nd rep and left it on the pins
up 1 setting to pin 12
245 x 2
265 x 1
295 x 1
305 x 1 PR! this was a loud one,almost got stuck about 1/4 way up but pushed thru it

Deadlifts
135 x 5 CDL
135 x 5 Sumo
185 x 3 sumo here on down
205 x 3
225 x 3
250 x 3

hyperextensions
BW x 12
8# x 12
8# x 12

GHR
BW x 12
BW x 12
BW x 10 slightly different GHR and really felt these in hamstrings

Abs - roman chair with db bwt feet
10# x 15
10# x 12
10# x 12

DB Obliques
50# x 15
55# x 15

good workout, was able to use some chalk for DL’ing but made sure cleaned up good. not many in the gym today so that was nice.

47

I love it when you say “made some noise”. Yeah!

That is great that you are getting a warm welcome at your new gym. And, I’ve never even SEEN a 100 lb. plate. Seriously!

48

305lbs PR squat! Damn I understand why you made some noise :slight_smile: never seen 100lbs plates either so your new gym can’t be too bad.

49

Interesting that a trainer in your gym is coaching some people for powerlifting. I’ll be interested to hear how good of a job he is doing with form, etc.

Great work here, BTW.

50

Always impressive! That squat is incredible.

And I’d say the mere fact that you have a GHR device puts your gym waaaay above mine.

51

Thanks! I didn’t know that 100# plates were so scarce in gyms.

@ksnap: You’re new avi is rocking…and I’m kinda interested to see what this trainers idea of powerlifting training is also…I’ll keep you informed.

Monday 7/5/10- Cardio HIIT -fasted - 14 cycles of 15 sec high/45 sec recovery…10 min cool down / 10 on elliptical for the heck of it

Tues 7/6/10 DE Upper
Speed bench
bar x 10 x2 sets
95 x 5
95 x 3 close grip for 3 sets
115 x 3 mid grip for 3 sets
120 x 3 comp grip for 3 sets

DB Rows (haven’t done these in a while and I was hearing Lones saying do some dang DB rows already)
45 x 20 elbows out
50 x 15 elbows in
50 x 10 elbows in 'cuz I couldn’t get 20 out in the last set

DB Press
45’s x 15
50’s x 12
40’s x 10 that’s all I could rep out

Tricep Rope ext
55 x 15
60 x 12
70 x 10

HS Hi row
45 per side x 15
55 x 15
65 x 10

Facepulls
50 x 15
60 x 15
70 x 15

Shrugs on Smith - rack was being used for …yeah Squats!
185 x 15
205 x 20 put straps on here, no knurling on this bar
225 x 12

Barbell ez curls
40 x 15
50 x 12
60 x 3 just see if I could…

lactic acid galore today…

52

Now I feel spoiled, my grandfather has 100# plates in his home gym but what will I use them for beside to rest my water bottle on. I’ll send mine to your gym :wink:

Don’t get me started on the Smith Machine, that’s a rant for another day haha

You work really hard chicka, you deserve that lactic acid.

53

[quote]lil power wrote:

@ksnap: You’re new avi is rocking.

no knurling on this bar
[/quote]

Nothing like a new avi to make me feel like a new woman and lift my mood, eh?

No knurling? Huh? Even in a smith a bar should have knurling.

Oh, and 100-lb. plates are rare indeed.

54

You must have joined up while I was on holiday so I am a little late visiting this log. And damn, great numbers…women like you make me feel like a wimp.

Biggest plates in my gym are 20kg. Then again, it’s a local authority gym/fitness centre, not really a hardcore place. Has a power rack and a proper bench, though, plus it’s 200 yards from my door. I’ll take it.

55

yea, I got a ration for even looking at the Smith machine, next time I’ll just run the DB rack for shrugs.

Thanks for dropping in Cal, I’ll be checking out your journal soon. There’s a lot of strong women in this forum…love it!!!

Thurs 7/8/10 ME Lower
Rack Pulls set on lowest pin, just below kneecap
135 x 5
185 x 3
225 x 3
255 x 3
275 x 3
305 x 3
335 x 2
365 x 1
405 x .5…couldn’t lock it out
385 x 1 amazing what 20# difference is…

Sumo Wide Stiff Deads
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Hack Squats
50 x 12
70 x 12
90 x 12

decline situps - steep
BW x 15
5# x 10
BW x 10 abs cramping

DB obliques
50# x 15
55# x 15
60# x 15

still working on getting schedule together, hoping to hit HOOville on Sat for ME Bench then back to Sun for DE Lower.

56

385 is till an awesom rackpull :slight_smile: I’m working my way to 300lbs below knee cap. Only 25lbs left to go…

57

[quote]nlmain wrote:
385 is till an awesom rackpull :slight_smile: I’m working my way to 300lbs below knee cap. Only 25lbs left to go…[/quote]

thanks, it was PR, but I want those 4 plates. You’ll get that 300 and then onto 3 plates girl!

ME Upper - Sat 7/10/10 - HOOville
Bench
bar x 10 x2 sets
95 x 5
135 x 2
160 x 1
180 x 1
195 x 1
220 x 1 PR!
185 x 2
185 x 2
185 x 2

Floor Press-w/noodle
45 x 10
95 x 10
115 x 10
125 x 10

Pull ups with assistance
3 sets of 10, neutral, med and wide grips

BB Row, comp grip
75 x 10
85 x 10
95 x 8

DB curls
20’s x 15
20’s x 15

good bench PR…debating on a bench only meet this Saturday…if I do, probably be a 200# opener then 220# for the meet PR and possible 225/230 for the 3rd. It’s my daughter’s 13th birthday so it’s a possiblity I won’t make it, but would love to meet some Alabama lifters…

58

your an awesome all around lifter power but hell your bench just blows me away. I’m betting you have a chest that gives you an amazing 12 inch advantage :wink:

59

[quote]nlmain wrote:
your an awesome all around lifter power but hell your bench just blows me away. I’m betting you have a chest that gives you an amazing 12 inch advantage ;)[/quote]

lol…well I’m am pretty well endowed, however my bench groove is below the “girls”, and I’m working on my arch…I’ll tell ya, my bench was stalled at 160# about a year ago…I’ve learned a lot this year, mainly what a tight setup really is, I work my upper back a lot to increase size and strength and learning how to time the leg drive. It’s finally coming together and even I can’t believe how my bench is shooting up recently. DE Lower Sun 7/11/10
Speed box squats…12" inch box
bar x 7
95 x 5
135 x 2 x2 sets
145 x 2 x2
155 x 2 x2
165 x 2 x2
175 x 2 x2

Speed pulls (sumo)
135 x 5
185 x 1 x2 sets
205 x 1 x2
215 x1 x2

GMs
95 x 8
115 x 8
135 x 8

Leg ext
75 x 10
80 x 10
90 x 10

Sitted weighted crunch
60 x 15
65 x 15
70 x 15

leg lifts with hip lift
BW x 10 for 3 sets

Calves mch
150 x 15
200 x 15
240 x 15

Movers finally delivered our stuff so I finally have my squat box and boards again. Took it pretty easy today, still debating doing the bench only comp on Sat.

60

0_0

That’s all I have to say :slight_smile:
Awesome work, inspiring