Today was such a fun day at the gym! I got to watch sbmart max on all of her lifts and I had a good lower body day too!
Saturday 3/28/09
Dynamic Lower Body Day
Reverse Band Deadlifts
*** put a blue band on each side of the cage/rack and wrapped the band around the bar. This took a decent chunk of weight off the bottom of the lift, and took only a little off the top. (no clue how much exactly =(
Sbmart got one of them on video… I will try to get he rto post it in here… =D
2 reps @ 225
2 reps @ 315
4 sets of 2 reps @ 405
1 sets of 1-2 reps @ 460
***can’t remember exactly… forgot my stinkin’ training log!
Bulgarian Split Squats with Front Foot ALSO Elevated
3 sets of 10 reps @ 20 lb DBs
Blast Strap Leg Curls
10 reps/10 reps/10 reps supersetted with*
Pull Throughs
10 reps @ 62.5
10 reps @ 67.5
12 reps @ 72.4
***apparently I was sand-bagging here and didn’t know it! =P
Pallof Press
3 sets of 6 on each side with a 2 sec pause
22.5 lbs
[quote]mmgalb727 wrote:
Today was such a fun day at the gym! I got to watch sbmart max on all of her lifts and I had a good lower body day too!
Saturday 3/28/09
Dynamic Lower Body Day
Reverse Band Deadlifts
*** put a blue band on each side of the cage/rack and wrapped the band around the bar. This took a decent chunk of weight off the bottom of the lift, and took only a little off the top. (no clue how much exactly =(
Sbmart got one of them on video… I will try to get he rto post it in here… =D
2 reps @ 225
2 reps @ 315
4 sets of 2 reps @ 405
1 sets of 1-2 reps @ 460
***can’t remember exactly… forgot my stinkin’ training log!
Bulgarian Split Squats with Front Foot ALSO Elevated
3 sets of 10 reps @ 20 lb DBs
Blast Strap Leg Curls
10 reps/10 reps/10 reps supersetted with*
Pull Throughs
10 reps @ 62.5
10 reps @ 67.5
12 reps @ 72.4
***apparently I was sand-bagging here and didn’t know it! =P
Pallof Press
3 sets of 6 on each side with a 2 sec pause
22.5 lbs[/quote]
I will definitely be posting the video. I have to flip it first. Oh and to anyone wanting to try these, be careful when loading the bar. I almost lost a foot in the process, but luckily I was saved by my cat like reflexes
Thanks for all your help yesterday, especially your hardcore math skillz!!! You are an addition wizard.
Yayayyyyayyayaya!!! You are so cool! Thanks for doing that SB! =D
And hey, didn’t I put a 25 on each side at some point or I am on crack? I thought that I put a 25 on each side and Susie tried it and it wouldn’t budge… right? Or did I imagine that? I hate that I forgot my log!
I could have sworn that I pulled with 460 on there (4 plates and a 25 on each side + 2.5 lb collars…) right? But if so, why didn’t we tape that one?
So I met with my coach today and decided that we are going to “simplify” my training over the next several weeks before my meet.
Less exercises… less overall volume… but sticking with the same exercises for the next 4-5 weeks and focus on getting CRAZY strong at those exercises. And also my big lifts will pretty much be what I am doing in the meet… not much variation at all.
[quote]mmgalb727 wrote:
So I met with my coach today and decided that we are going to “simplify” my training over the next several weeks before my meet.
Less exercises… less overall volume… but sticking with the same exercises for the next 4-5 weeks and focus on getting CRAZY strong at those exercises. And also my big lifts will pretty much be what I am doing in the meet… not much variation at all.
Getting excited! =D[/quote]
And I will be tagging along trying to keep up!!! Hopefully I’ll be able to clean up my form this month so I’ll look a little less like a happy feet, ass shaking, spazz
Started the new program today… HOLY MOLY! I had to go home after 2 exercises today! Deadlift and Back extensions…
Here is how it went:
Conventional Deadlift
5 reps @ 75% of 1RM
5 reps @ 80% of 1RM
5 reps @ 85% of 1RM
So my 1 rep max is around 315-325… BUT… I used 300 as my 1 RM just to be safe.
So my first set was 5 reps @ 225… then I did 5 reps @ 240, then I did 5 reps @ 255… HOLY CRAP was my form TERRIBLE on the last set. I literally had a rounded back, my shoulders is front of the bar, and I stiff-legged the weight up… I was getting so frustrated with myself. SO I dropped down to 185 and pulled 4 or 5 reps… then my coach said, “Lets try sumo…” and dropped me down to 135… I then did 7-8 more deadlifts… and he put 185 on there… I did about 4 more… and then he put 225 on there and I pulled 2 or 3 singles… this was all in a matter of about 4 minutes… he kept yelling at me to stop… but I didn’t listen. So my Deadlift went something like this:
So yeah… I did 4 sets ranging 135 to 225 with no more than 30 sec rest between sets… I about puked.
Next was Back Extensions with a Cambered Bar. This thing weighs 68 lbs! PLUS, it’s on your back… so it’s even worse.
10 reps/10 reps/10 reps/12 reps @ 68 lbs
Then I had to leave. Was supposed to do some abs… but will do them later.
Here is how NOT to deadlift… my shoulders are in FRONT of the bar (bad!), my back is slightly rounded (BAD!) and I am practically stiff-legging it instead of dropping my butt down and pulling me heels into the floor and loading my hamstrings and glutes… (BAD!)
Today’s workout was BRUTAL! My lower back is STILL TOAST from Wednesday!
Here is what the workout looked like:
Flat Bench Press
5 reps @ 75% of 1RM
5 reps @ 80% of 1RM
5 reps @ 85% of 1RM
So my 1 rep max is around 150-ish… BUT… I used 135 as my 1 RM just to be safe.
Flat Barbell Bench Press
Warm up @ 45, 75, 95
5 reps @ 100
5 reps @ 110
5 reps @ 115
***last set felt pretty easy, so I did 5 more at 115. These were all paused on the chest and I waited for the “PRESS!” command like in a real powerlifting meet! =D
Pushups on “Cinder blocks”
4 sets of 12-16
16 reps/16 reps/16 reps/16 reps
*** These were interesting b/c since my hands were on these blocks and my feet were on the floor, they were at an “easier” angle. However, because my upper body dipped almost IN BETWEEN the blocks, then the range of motion was increased making them harder. Either way, they were tough after bench press! Next week I will elevate my feet.
Neutral Grip Pullups
4 sets of 8-12 reps
1st set: 5 unassisted 7 w/ Band
2nd set: 3 unassisted 7 w/ Band
3rd set: 3 unassisted 7 w/ Band
4th set: 12 w/ Band
HOLY MOLY my upper body was giving out on me at this point.
Had to make up some ab exercises from Wednesday… so I did the ab wheel:
So today was rough… I was “just” supposed to drag the sled and do a set of Kroc Rows… But I actually ended up on my back in the middle of the weight room about to pass out with one of the massage therapists holding my head in her hands and trying to make sure I didn’t vomit =D
So yeah… dragging the sled was HARD!
Our plan was to pull forwards for 4 trips and backwards for 2… 45 yds each trip nice and heavy…
As I was walking back to get in position to pull backwards once last time I started feeling super sick! I ran inside and saw one of the massage therapists and thought she may have some good tricks… so she told me to sit and put my head between my legs (below my heart) and I did that for a while and she went and got some peppermint oil for me to sniff. She also worked on some pressure points in my arms/hands… then I laid on the floor with my feet up and she worked on my neck and head for a bit… after about 15 minutes she finished and I felt MUCH better. I was not about to pull the sled again… but I DID want to finish my workout… so I did the rows:
Kroc Rows
1 warm-up sets
10 reps @ 35 lbs
1 sets to failure
27 reps @ 50 lbs
(I SWEAR I could’ve gotten way more if I hadn’t been feeling so icky…)
So, that was my workout. I think next week I will stick with 5 plates instead of going up to 6…
Here are some videos from my workout on Saturday. This was me dragging the sled on my fifth trip (the last one before I almost passed out =D) I am dragging the sled 45 yds with 270 lbs on there. Anyone who has worked with a sled before know how rough that is! =D
Here are my Kroc Rows AFTER I felt better AFTER almost passing out. I KNOW I could do way more… but I was not feeling so hot (obviously).
How on earth are you a power lifter, who weighs 156? You truly are inspirational! What you pull what you push, what you lift…you’re amazing. I’m watching your videos and i don’t understand how you do it, but whatever you do, you’re doing it damn well.
I haven’t read through your entire thread, but are you gearing up for a meet?
That is what a Kroc row is… a 1 Arm DB Row done to complete failure… it’s typically done for 20-30 reps with the heaviest weight you can use. Also, it’s expected that your form will not be perfect… but rather you “cheat” a little bit and use more of your whole body to get the weight up.
They are INCREDIBLE for building your back! Next week I hope to get 55-60 lbs for 20+ reps! =D
