5/25/10
Deadlift 155x3 175x3 200x2,1,3 175x3 155x15
Good Mornings 65x8 85x8 105x6
Box Jumps 16"x50 in 2’15"
[quote]kimbakimba wrote:
Cori, great video! You might want to experiment with ditching the shoes for squats and deads. I never thought it would make a difference, but it really has helped me alot.[/quote]
Thanks. My training partner has been telling me that for a while. I need to start listening I guess.
Great training! 200 on the DL is a big deal!
I agree w/ the shoeless lifting - but I only do it on the DL for some reason.
Good squats! Although, it looks like you are slightly ‘squat morning,’ them up…has anyone said anything about that? You sit back nicely, but then you lead with your bottom out of the hole…
Yep. Lead with the chest.
5/27/10
Axe Press 58x5 65x3 73x3,2 68x3 58x10
CG Pulldowns 75x8 87x8 100x8,8
DB Rows 45x8 50x8,8,8
Plate Raise + Band Pull Aparts 2 sets
Cable Ext 3 sets
1-Arm DB Ext 3 sets
5/29/10
Back Squats 120x5 135x5 150x3
All squats were high, I very frustrated with that. Did a lot of lighter sets below parallel to work on technique and depth. Going to take Crow’s (my boyfriend and trainer) advice and “startover” on squats. I will continue the 5/3/1 program on the other 3 lifts, but drill squat technique with lighter weight for a while.
5/30/10
Bench Press 95x5 105x3 120x1PR!! 105x3 95x9
BB Jerks 65x4,3 75x3,3 85x3 88x2,2
T-Bar Rows 70x8 90x6,6,6
5/31/10
Practiced the events for the “Womanathlon.” This crazy 10 event competition at my gym next week. I will post a video later.
6/1/10
Deadlift 165x5 190x3 210x1,1 190x3 165x10
Good Mornings 65x8 85x8 105x6,6 65x15
a majority of us have had to relearn squats but once you step on your ego the results are worth it.
I had to re-learn and start from the the bar…it really sucked. my numbers dropped way down.
But it’s much better and more impressive when you’re squatting with good form, then when you look sloppy with big weight.
Good training going on here! Keep at it. 
_Mel
[quote]nlmain wrote:
a majority of us have had to relearn squats but once you step on your ego the results are worth it.[/quote]
x2
6/2/10
Back Squats to depth 95x5 105x3,2 115x1 125x1,1 95x2,3,3 105x3,1 115x2
Tire Flips 1,2,1,1,5,2,3,2 17 total
6/6/10
Bench Press 85x5 100x5 110x2,2,2
Cable Rows 75x10 100x8,8,8
Uni DB Press 20x10 25x10,10,10
Tri Cable Ext 4 sets
6/8/10
Deadlift 145x5 170x5 195x5 195x1,4,3
Ellipticalx30’
KB Swings 24kg/5x10
6/10/10
Axe Press 58x5 60x5 68x5,3,3
Pullups w/purple 7x6 42 total
Pushup+Band Pull Apart+Band Rear Delt+Band Face Pull Complex 3 sets
6/13/10
Bench Press 90x3 105x3 115x1 105x3 95x8,8,7
Invert Rows 6x8
Cable Rows 87/10 100/8,8,8
Uni DB Press 3 sets
6/15/10
Deadlift 160x3 185x3 205x3!,1 210x1
Tri Rope Ext 3 sets
6/17/10
AXE PRESS 55/3 65/3 73/brunch of misses 63/5 68/4 58/10
PULLUPS w/purple band 7 sets of 8 56 total
BENT ROWS 70/5x8
BAND PULL APARTS 5 sets
BICEP MACH 4 sets
TRICEP MACH 4 sets
Not happy with axe press, I have pressed 73 before.
6/19/10
PUMP AND RUN COMPETITION
(BENCH PRESS 95x10, then 5K RUN 26’)
BACK SQUAT 65/5,5 85/5,5 95/5 105/5 115/5 125/3 135/2,1,2,2,1,2,2
WALKING LUNGES/hallwayx4
HS CURLS 3 sets
CLAF RAISES 4 sets
Better session. Competed in Pump and Run first, then squated, Crow thinks I’m crazy!
6/20/10
BENCH PRESS 100/5 110/3 125/missed 3 times Neg Reps 125/3 115/3
CABLE ROWS 100/4x8
UNI DB PRESS 25/10,10 30/8,8
CABLE TRI EXt 4 sets
I will get 125 soon!
6/22/10
DEADLIFT 170x5 195x3 215/missed twice
GOOD MORNINGS 5 sets
KB SWINGS 24kg/5x10
HYPERS 4 sets
TINGLEY SITUPS 3 sets
I had to take a little break from organized training sessions. My boyfriend Crow, was in the final weeks of preparation for a strongman meet, so our normal training sessions were altered to say the least! I did a vary of other things like KB workouts, spin classes, and just random whole body workouts. I’m glad to be back on a normal training routine again though. I plan on competing in another 3-lift RAW powerlifting event in Sacramento in November with Crow again. So my training will be focused on that goal. I want to concentrate on my squat form (depth) and power of my chest with the bench press.
7/6/10
MILITARY PRESS 50x5 60x5 67.5x9
Big But Boring 45x10 55x10 60x10,10 55x10
PULLUPS purple band/4,8,8 BW/2 purple/9,8,7,7
BB SHRUGS 3 sets
BAND PULL APARTS 3 sets
DB SKULL CRUSHERS 4 sets
7/8/10
BACK SQUAT 95x5 110x5 125x6
Big But Boring 75/10,10 85/10 90/10,10
INC SITUPS 8 sets
KB SNATCH 12kg/100/4’27"
strongman comp cool.
How did the womanathalon go?
7/10/10
Bench Press 80x5 95x5 105x5
1A BBB Bench Press 5x10 (65,75,75,80,85)
1B T-Bar Rows 10 sets
Alt Lat Pull 3 sets
Assisted Dips 3 sets
EZ Curls 3 sets
7/13/10
Deadlift 135x5 160x5 185x6
1A BBB Deadlift 5x10 (110,110,135,135,145)
1B Box Jumps 16"/6x10
Walking Lunges hallway/4sets
7/14/10
Military Press 55x3 65x3 72.5x4
1A BBB MP 5x10 (50,55,55,55,55)
1B Pullups purple band/5,6 BW/1 green/3,2 purple/7,7,7
BB Shrugs 3 sets
Band Pull Aparts 3 sets
DB Skull Crushers 3 sets
7/16/10
Power Cleans 40kg/1,1,3,2,1
Back Squat 105x3 120x3 135x3
BBB BS 5x10 (80,80,95,95,95)
Leg Curls 3 sets
Calf Raises 3 sets
7/17/10
Bench Press 87.5x3 100x3 112.5x2,2
1A BBB BP 5x10 (75,75,85,85,85)
1B T-Bar Rows 8 sets
Alt Lat Pulls 3 sets
Assisted Dips 3 sets
EZ Curls 3 sets
7/20/10
Power Clean 40kg/2,2,2,2
Deadlift 155x3 175x3 195x10! 205x1 225x1!!! FINALLY!
1A BBB DL 5x10 (135 for all)
1B KB SNATCH 30#/5x20
CABLE ROTATIONS 3 sets
WALKING LUNGES hallwayx1
I’m so excited that I finally got 225! Thats been a goal of mine for a long time!
way to go on the 225 I know the feeling!
[quote]melanieamber12 wrote:
How did the womanathalon go?[/quote]
I think I finished 5th out of 13 people. Events: 2 min push ups, 4 mins kb deads, hand over hand tire pull, one arm kb snatch race, 11.5 min alternating plank, med ball throw for distance, agility course carrying kb’s, tire drag & burpees, finishing with a 1.5mi race. Unfortunately I finished last on one event which really socked it to my point total. Still, it was a great workout, and the time with the ladies of our gym rocked… but next time I will actually train for it!
Babe you did an amazing job. I was so proud of you and never more happy to be your man!
7/21/10
MILITARY PRESS 60x5 67.5x3 75x2PR!
1A BBB MP 5x10 (55x2,60x3)
1B PULLUPS green band/75 total
BB SHRUGS 3 sets
TATE CLEANS 3 sets
DB SKULL CRUSHERS 4 sets
7/22/10
HANG POWER SNATCH 45/3,3 55/2,1,1,2 65/1
BACK SQUAT 110x5 125x3 140x3 150x1PR 155x1PR!!!
BBB BS 135/5x10
LEG RAISES 4 sets
7/24/10
BB JERKS 55/3,3 65/2
BENCH PRESS 95x5 105x3 117.5x1
1A BBB BP 80x10 85x10 95x12PR,10,10
1B BENT ROWS 5 sets
ALT LAT PULLS 3 sets
EZ CURLS 3 sets
This has been an incredible week of PR and training. I PRed for weight on DL, MP, BS, and set a rep PR on BP. On Aug 5th, I have to have minor knee surgery (removing ACL graft fixation screw in knee). So I will be forced to lay off LE training for a few weeks.