A 220 bench is just awesome! Congratulations on a fine meet performance.
Thanks again…as soon as I get the vid of that 220 grinder I’ll post it.
DE Lower / Sat 7/24/10
Speed Box Squats
12" box
45 x 10
95 x 5
10" box
95 x 5
140 x 2 x2
150 x 2 x2
160 x 2 x2
170 x 2 x2
180 x 2 x2
185 x 2 x2
Speed Pulls/Conv
135 x 5
185 x 1
205 x 1 x2
215 x 1 x2
225 x 1
GHR
BW x 10 x3 sets
ME Upper / Sun / 7/25/10
Floor Press
45 x 10
95 x 5
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 2 rep PR
190 x 1 PR!
rolling DB
20’s x 15 thought better off not doing another tricep exercise and moved on to DB Press
DB Press
40’s x 12
50’s x 10
60’s x 8
Lat Pulldown
105 x 12
110 x 10
115 x 8
Supersetted w/ rope tri extensions
60 x 15
65 x 15
65 x 15
Seated Row
105 x 12
120 x 10
135 x 8
Barbell Curls
40 x 12
50 x 10
65 x 3…just to show Mitch (my 24 y/o son) I could
damn you are one strong chica.
what an awesome meet. bravo!
Wed 7/28/10/Cardio / 1.5 mile run
Thurs 7/29/10 ME Lower
Band Squats
Doubled Micros on all sets (first time Mitch-my son-so wanted him to be able to feel how the bands can pull you was doing band squats and I need another set of mini’s too)
45 x 10
65 x 5
95 x 3
135 x 3
155 x 3
175 x 3
190 x 2
205 x 2
215 x 2
225 x 1 - could have gone up more but Mitch was done and it was getting late already…3 people training today.
GMs
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5
HS Iso hi row
55 x 12 (wt is per side)
70 x 10
80 x 8
GHR
BW x 15
BW x 12
BW+micro x 7
DB Obliques
50’s x 15
55’s x 15
60’s x 12
Decline situps
20# x 15 for 3 sets
Interest day at the gym…finally met the other female PL’er last nite and they wanted to come work out with us today. Her squat form isn’t bad…she does a good job with knees out, but needs to work on depth and breaking at the hips first. So I suggested wall squats and box squats. Her trainer actually listened to me and as we were doing GMs he had her in the back squatting to box. Then we talked about GHR they have in the gym…of course they all do either abs or back ext on it. Mitch and I showed them how to utilize it as a real GHR, and she couldn’t do one, but as I told her it’s not an easy motion to learn, tried to explain reverse leg curl…then we talked the trainer into trying it…he’s about 6’1 and 250#, in pretty good shape. He couldn’t do it, he tried twice and we helped him up on a couple to get started…he did about 3 and his hammies were hurting…it was kinda funny. He told me he had to give me $25 'cuz in 17 years of training I was the first to show him something he didn’t know and couldn’t do. He really did try to give me $$ before he left! I told him no thanks, I just wanted a competition height bench and a cage in the gym. He said he thought they may have one in storage so he’ll work on it. Then he showed us where they use to have some tractor tires in the back, I said okay, GPP work , but the tires were gone. I told him if we could get a cage/comp bench/tires/sled and sledgehammer I couldn’t wish for anything else…might as well put the ideas in his head if he’s got some pull in the gym, right?
Do you do your goodmornings with legs bent or straight? No matter how I do them, I can’t seem to get them to feel “right” once I start adding weight heavier than like 65lb which doesn’t seem proportionate with my squat. I wish my gym had a GHR, I’ve never actually done them and feel it would be a both humbling and extremely useful. Kind of funny he tried to pay you for the tip…I hope he ends up helping you out with that equipment! That must be all kinds of inconvenient not having a cage.
[quote]owlie wrote:
Do you do your goodmornings with legs bent or straight? No matter how I do them, I can’t seem to get them to feel “right” once I start adding weight heavier than like 65lb which doesn’t seem proportionate with my squat. I wish my gym had a GHR, I’ve never actually done them and feel it would be a both humbling and extremely useful. Kind of funny he tried to pay you for the tip…I hope he ends up helping you out with that equipment! That must be all kinds of inconvenient not having a cage. [/quote]
GM are straight legged, wide stance until about 135# then move my stance in narrow 'cuz it taxes my hip flexors too much at this time. once the GM’s get heavier my legs do bend a little, today they were even shaking but it just looked odd, didn’t really affect the lift. These hit my hamstring/glute tie-in and my lower back.
Yea, having a cage would be so sweet so I could start doing reverse band bench and reverse band squats. They have like a half rack/squat rack with adjustable safety bars so I can still do bottom up band work and rack pulls. The bench they have isn’t competition height either, and I don’t want to get used to that.
hope santa’s good to you and you get all the goodies you wish for 
and that exchange with the trainer is priceless.
Ahh, the other PLer was a knee squatter, eh? Can’t believe that trainer offered to pay you!
walked into the gym and what did we see…the trainer on the GHR trying to show his bodybuilding partner how to do these things he can’t seem to get. Mitch hops on up and shows them how it’s suppose to be done…the other gets on and after convincing him he won’t fall!? he actually gets about 5 out…too funny in a good way
Sun / DE Lower / 8/01/10
Speed DL
135 x 5 conv, then sumo - did both stances on all sets
185 x 1
205 x 1
215 x 1
225 x 1
235 x 1 for 2 sets
Speed box squats
10 " box since already warmed up from the DL’s
bar x 8
95 x 5
150 x 2 x2
165 x 2 x2
175 x 2 x2
185 x 2 x2
GHR
BW x 15
BW x 15
8#med ball x 10
BB Shrugs
135 x 25
225 x 15
245 x 12
Pull Thrus
90 x 12
105 x 12 x2 sets
My back is still fried from yesterday and abs will be later this evening…my 13 y/o daughter did her first Deadlifts today and some bw squats to the 10" box…then got her on the GHR and yes, she can do it!!!
wow I’d love to have family or friends to share my passion with. Good for you power, and your daughter’s a little cutie.
First, I couldn’t be more amazed by your strength.
Second, I couldn’t be more jealous of your strength.
Third, your gym sounds pretty badass with a GHR.
Seriously, I would never walk in a gym again if I had:
- Prowler
- Fatass tires to flip
- Sledgehammer
- Yoke
- GHR/Trap Bar/TRX bands - ok, gym is a must I guess. And I’m totally lying since a power rack is the best thing ever.
I need to get into Strongman.
Congrats on the meet…wish I could have been there to see it and cheer. And BTW, your daughter is a very lucky girl…if only that had been me…
[quote]lil power wrote:
did the (raw) bench only at the meet on Sat.
Weighed in that morning @ 159 on the nose…yea…heading in the right direction to hit the 148 class in a few months…
opened with 200# - 3 white lights
2nd was 220# - 2 white and 1 red…this was the longest bench grinder…
3rd was 225# - got stuck about 1/2" off the chest, the 2nd lift wore me out.
ended up with a 5# meet PR, a year ago I never thought I’d be pressing over 200#, so this chickie is pretty happy with that lift.
[/quote]
Holy cow. That’s amazing. Congratulations.
Thats your daughter? awwwwww
lucky girl…I bet your a proud mama!!
@nlmain - thanks, she may get into PL’ing but being a 13 y/o, I’m expecting school and boys to interfer sooner than later
@shaunar - yep, if I could build my own gym…I wouldn’t miss the commercial one at all
@ouroboro - thank you, it was such an ugly grinder
@mim - yep, proud mama here, both my 24 y/o son and my 13 y/o daughter lifting with me…it’s really awesome
Wed - Cardio - 30 mins Arc Trainer
Thurs 8/5/10 ME Lower
Sumo DL
135 x 5
185 x 3
205 x 2
225 x 1
250 x 1
275 x 1
300 x 1
325 x 1 PR !!!
350 x 1 Conventional…probably stupid because I took no warmups on Conventional stance…
Wide Zerchers to 10" box
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5
GHR
BW x 15
5# x 8, then BW x 4
5# x 5, then BW x 4
Roman Chair - abs
7.5 db between feet x 15
10# x 12
10# x 12
DB Obiques
45 x 20
50 x 15
good ME day, working my hips slowly has worked so far…good sumo pull. Mitch wanted to max today, he has a full blown head cold, so I told him to lift until his head exploded…last time he max on sumo was over a year ago, he was around 180 and pulled 375#. Today, not feeling 100%, weighing in @ 143, he still pulled 375# !!! told him once he’s back to full force, I see a 4 plate pull in that boy!
Your daughter is adorable! I hope she sticks with powerlifting now, but if not it is always something she can come back to and pick up later in life, with you to instruct her she will be learning from one of the best. Wow that is amazing work by you and Mitch today on deadlifts. It goes to show you can PR even on days you feel shitty. How did he lose 40lbs? Endurance sports or was it stress related or something?
Thanks Owlie…she’s getting to be a handful…
My son lost about 60 lbs since Jan…exercising and good diet. Now that 24 y/o male metabolism is kicking in and he’s leveling out just over 140’ish…
My 325# Sumo…I had more but trying to keep those old hip flexor from screaming too loudly, so slow is how it goes…
Looking superb! I’ve said it before and I’ll say it again: I love your log.
Ouch. Awesome-ness.
you made that look easy!
I loved watching that sumo pull. It helps me so much, both form-wise and inspiration-wise, to watch you pull with such total bad-assedness.