Monday 1/5/08
Repetition Effort Upper Body
Decline Pushups with 20 lb Weight Vest
18 reps/14 reps/14 reps
Pullups
5 reps/4 reps/4 reps
***supersetted with ***
Face Pulls
12 reps/10 reps/10 reps @ 52.5
1 Arm Grappler Press
12 reps/10 reps/10 reps @ 25 lbs
DONE!
Took Tuesday off! BUSY week… =D
Had a GREAT Max Effort Lower Body Workout today!
Wednesday 1/7/08
ME Lower Body
Barbell Back Squat
4 reps/5 reps/5 reps @ 185 lbs (+1 rep/+1 reps/+2 reps) (+4 total reps! YAY!)
Barbell Bulgarian Split Squat
10 reps/10 reps @ 55 lbs (+ 10 lbs, - 2 reps)
Glute Ham Raise
10 reps/10 reps @ 45 lbs (Held plate across my chest) (+10 lbs, same reps)
DONE! =D
Took THURSDAY OFF because I needed to! Here is Friday:
Friday 1/9/08
Max Effort Upper Body
Flat 2 Board Bench Press
work up to 3-6 Rep Max
2 reps @ 155 lbs, 2 sets of 4 reps @ 145 lbs (Last week I used a 3 board, this week was 2 board… so I had to move the bar farther… that’s the reason for the decrease in weight AND reps.) For those of you who don’t know what a board press is, it looks like this:
It’s LITERALLY two boards nailed together and they are held against your chest (I have a person hold my board) to restrict your ROM on bench and allow you to handle heavier weights and practice pushing through your “sticking points”
Flat DB Bench Press
2 sets of max reps using 45 lb DB’s
20 reps/17 reps (+5 lbs each, 10 bs total, -1 rep/-1 rep)
2 pt DB Row (similar to 1 Arm DB Row, but you are not supporting yourself on a bench)
Looks like this:
But my free arm was behind my back
12 reps/12 reps/12 reps @ 55 lb DB (same weight, same reps/same reps/ +1 rep)
Supersetted with*
Band Pull-Aparts using black mini band
12 reps/12 reps/12 reps
Lateral Raises
15/13/15 @ 20 lb DB’s
*** must’ve caught my second wind on the last set! =D (same weight, + 3 reps/+1 rep/+3 reps)
Saturday 1/10/08
Dynamic Effort Lower Body
Depth jumps on Box (stepped off on 10-11" box and immediately exploded up onto taller box)
Around 35" (2" higher than last week!!!)
6 sets of 3
Step-Ups (box several inches above knee)
2 sets of 10 reps with 15 lb DB’s (driving through my heel) (+5 lb each DB, 10 lbs total)
SHELC (Supine Hip Extension with Leg Curl on a Swiss Ball)
3 sets of 12 with 15 lb plate (+5 reps, same reps)
I was so excited! I LOVE being able to jump on something that feels so high! =D VERY empowering!
Sunday 1/11/09
cardio, abs, 60 min YOGA
Monday 1/12/09
Repetition Upper Body
Low Incline DB Bench Press with 35 lb DB’s
32 reps! (SO PROUD OF THAT!)/22 reps/19 reps
Pullups
6 reps/4 reps/3 reps (+1 rep/same/-.5 rep)
***supersetted with ***
Face Pulls
12 reps/12 reps/12 reps @ 52.5 (same weight, same reps/+2 reps/+2 reps)
1 Arm Grappler Press
12 reps/12 reps/12 reps @ 25 lbs (same weight, same reps/+2 reps/+2 reps)
Lying DB Tricep Extension
10 reps/10 reps/10 reps @ 17.5 lb DBs
***supersetted with ***
Hammer Curls
10 reps/10 reps/9 reps @ 25 lb DBs
THEN, I was helping a girlfriend work out and she is working her way up to doing TABATA… I started her with 15 sec on, 15 sec off, 6 rounds total… she was doing squat thrusts… so I did those with her =D
DONE!
So I officially ROCKED OUT tonight! Also, it was my first night using Surge Workout Fuel and I had an incredible workout. Hmmm… I am not completely sold yet… BUT… it is an interesting observation. Oh yeah, and the Fruit Punch flavor tastes like ASS-HOLE (not that I have ever tasted ass-hole… BUT… I can imagine! Not that I ever imagine it… but… oh NEVERMIND!) I added some Crystal Light b/c I couldn’t stomach the flavor… But either way… if it helps my workouts I am all about it!
Barbell Back Squat (belt only)
work up to 3-6 rep max
6 reps/6 reps @ 190, 3 reps @ 200
Conventional Deadlift
(working on form =D)
work up to 75% of my max
3 reps @ 225, 2 sets of 1 @ 250
Barbell Bulgarian Split Squat
8 reps/8 reps @ 65 lbs Barbell
Glute Ham Raise (we have two of these at my gym and last week I used to the easier one. This week I used the harder one)
10 reps/10 reps/10 reps @ 45 lbs
40 lb DB swings
15 sec on, 15 sec rest, 6x
stretching…
DONE!
Today was a bunch of pre-hab work… done in a circuit-like fashion…
Thursday 1/15/09
Pre-habilitation work
X-band walks
Band Pull-aparts
“Bad Girls” (Hip adduction with a band)
Band Wall slides
Tricep pressdowns
Over Under
Hip Rotations
External rotations with cable (horizontal)
Glute Bridges
External rotations with plate (vertical)
Clams
Knee extension movement (gotta look up the name of it)
Some stretching and a few other random things… That’s all! =D
Friday 1/16/09
ME Upper Body
Flat 3 Board Bench Press
work up to 3-6 Rep Max
6 reps @ 145, 5 reps @ 155, 6 reps @ 150
Flat DB Bench Press
2 sets of max reps using 45 lb DB’s
20 reps/16 reps (same weight, same reps/-1 rep)
2 pt DB Row (similar to 1 Arm DB Row, but you are not supporting yourself on a bench)
Looks like this:
But my free arm was behind my back
12 reps/11 reps/11 reps @ 65 lb DB (+10 lbs!!!, same reps/-1 rep/ -1 rep) (Someone was using the 60 lb DB, so I had to use the 65… was so excited that I got so many reps! I would have sold myself short with the 60 lb-er!)
Supersetted with*
Band Pull-Aparts using black mini band
12 reps/12 reps/12 reps
Lateral Raises
15/15/15 @ 20 lb DB’s
(same weight, same reps/+2 reps/same reps)
Incline DB Curls (I was spent by this point!)
10 @ 22.5 lbs, 8 @ 20 lbs <— WTF?, 15 @ 15 lbs
DB Swings, 45 lb DB
15 sec ON, 15 sec OFF, (9-10 reps per 15 sec) 6x
DONE!
Congrats on the row PR!!! I use the bench when I do them. Do you like them better without the bench?
Hey there! Thanks! I was excited!!! Yeah I typically use a bench when I do them… but doing them without one is fantastic for my core stability… (I have shitty core strength… low back is strong, but abs are WEAK!) so I like to switch it up and try it without a bench sometimes! =D
[quote]mmgalb727 wrote:
Hey there! Thanks! I was excited!!! Yeah I typically use a bench when I do them… but doing them without one is fantastic for my core stability… (I have shitty core strength… low back is strong, but abs are WEAK!) so I like to switch it up and try it without a bench sometimes! =D[/quote]
That’s great to know. I have the same issue (strong low back, weak abs). I have been doing them on the bench for high reps (12-20 reps). I’ll try them without the bench next week. I love your log. Always getting new ideas 
Claire
still reading here, too,and cheering you along!
Claire - let me know how it goes! =D
Hey Betty! Thanks for following along! I am getting very excited about my meet. I am lifting in the drug-tested NASA federation… and according to their guidelines I am lifting “unequipped”… which means belt+knee wraps+wrist wraps. If I used only a belt it would be considered “raw”…
Hopefully I will start squatting with my knees wrapped here soon… don’t know how much difference the wrist wraps will make… I don’t feel like I have a problem when I am benching… but we will see…
So, had my DE Lower Day at the gym… was a pretty good workout!
Saturday 1/17/09
Dynamic Effort Lower Body
Depth jumps on Box (stepped off on 10-11" box and immediately exploded up onto taller box)
Around 35"…same as last week. Then did one set of 3 jumps @ 2" higher than last week… then let myself get psyched out and missed that same height like 4 times! Now I am scared to try it again… it sucks! Went back to the 35" jump and apparently cleared it with like 4 inches to go… it’s all mental and it’s pissing me off!
6 sets of 3
Step-Ups (box several inches above knee)
2 sets of 10 reps with 17.5 lb DB’s (driving through my heel) (+2.5 lb each DB, 5 lbs total, same reps)
SHELC (Supine Hip Extension with Leg Curl on a Swiss Ball)
3 sets of 12 with 20 lb plate (+5 lbs, same reps)
Hanging Leg Raises
4 sets of 10
LOTS of stretching and foam rolling… OUCH!
Today was Repetition Upper Body. I changed up my exercises this week and will be rotating my first lift from every workout with 2-3 other lifts.
Monday 1/19/09
Repetition Upper Body
Flat BB Bench with 55-60% of my 1RM for max reps (leaving 1-2 rep in the hole on the first 2 sets)
16/14/15 @ 95 lbs =D
Neutral Grip Lat Pulldown
12@ 110, 11 reps/10 reps @ 120
***supersetted with ***
Scarecrows (used a weird machine, weight is WAY inflated)
12 reps/12 reps/12 reps @ 65
DB Military Press
12 reps/12 reps/12 reps/12 reps @ 25 lb DBs
Fat Bar Tricep Pressdowns
20/19/17 @ 105 (again, weird machine, inflated numbers)
Heavy DB Hold’s for grip strength
80 lb DB’s (160 lbs total)
26 seconds/31 seconds/32 seconds (I guess I wussed out on the first set)
Recumbent Bike Sprints
Level 12
15 seconds ON
15 seconds OFF
7x
HR - 172
oh…I also noticed that within the last 3-4 weeks you only DL’d like once or twice…
(I’d love to see a video of that, btw! )
Do you find that when you DO DL, you can get right back where you left off with previously?
Oooh… look at you PAYING ATTENTION and keeping me on my toes, Betty!! =D
I haven’t been DL-ing as much as I would like b/c I was trying to put a bit more focus on my squat. However, after talking it over with my coach, I will be DL-ing at LEAST once a week (either heavy OR speed deads… potentially both in the same week… but I will keep volume LOW if I were to do that)
You know, I guess I just ASSUME that my strength is still there 
I haven’t tested my max since June (when I pulled 315)… but I pulled 250 REALLY EASY on Wednesday and I pulled 275 from a deficit about 2 months ago on a whim b/c my friend was doing it (it was an upper body day =D) … I don’t think I would have any problem pulling over 300…
HOWEVER… since I want to pull 350-365 at my meet, I will need that number to go up!
I think my form has improved since June (at least my coach says it has when I pulled on Wednesday of last week) so that should help my numbers!
Anyway, hope I answered your question! I am afraid I just rambled more than anything…
NO, I have not been deadlifting often.
YES, I am going to start DL-ing more often.
MAYBE, I retain my strength even when I take time off from it (at least I hope so! =D)
Hey there. I’m just kind of updating myself on your log again. I may have missed it but when is the meet you were planning to compete in?
I think you’ll do great. You’re numbers are already impressive.
If I’m reading your stuff correctly (I don’t know what some of your things are) you seem to do a lot of stretching. Do you find it helps? I have really been neglectful of it and feel all tight and old lady like right now particularly in the hips.
Do you know of any meets in and around Kentucky? I want to go see one to get a sense of what powerlifting is all about.
I have really enjoyed learning how to do the lifts but I don’t know anyone in my area that trains for powerlifting so I thought a meet might be a perfect way to learn more.