My Return to the Platform

Training
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Monday, 7/29 Back Attack Monday @ MCR?..because all the ass clowns do Chest on Monday!

Warm up
Stretch
Roll

Pull Ups (on the assistance machine)
15 x 5
10 x 5
8 x 5
6 x 3
6 x 3

T-Bar Row (CG)
50 x 8
75 x 8
100 x 6
100 x 6?.right into drop sets?
75 x 6
50 x 6
25 x 8

DB Rows
70s x 8
75s x 8
80s x 6
85s x 6
90s x 6

WG Lat Pull Downs
100 x 3 x 8
100 x 8?right into drop sets?
90 x 8
80 x 8
70 x 8

Face Pulls
60 x 3 x 20

BB Shrugs
135 x 3 x 20

Tire drags
10 trips and rotated 45lbs on every other trip

Weighted ab bench
120 x 4 x 10

DB Side Bends
65 x 4 x 10ea

22

Long story short is…I’ve been training my ass off.

Hit a sumo DL PR at 345lbs on Saturday…(video on my IG - Erickae33)
Tried 375lbs and got half way up my thighs but couldn’t lock it out.

Started 5/3/1 this week…

forgot how heavy sets and failing on a max lift tax the cns…like no other. I see ice baths in my future!!!

23

WOW!

That is all.

24

Hi Ericka, awesome lifting girl. The Women’s ProAm is one great meet. My BFF runs it and she makes sure everything is on mark. Girls there are so friendly. I’ve lifted there twice.

Interested in the gear you lift in…assuming it’s multiply? must be nice to hit PR’s after being away from Pl’ing for 6 years - that’s crazy.

25

lil power…Thank you!!!

I’m super familiar with TST and their meets. My exhusband is Jesse Burdick and I spent lots of time there prior to the divorce. They run solid meets but I would be lying if I said my entry hasn’t been met with some resistance…at least from the ex…but I am excited to get back on the platform nonetheless.

I’m planning on keeping my gear semi-light just because I am still lifting with 3 herniated discs. I’m planning on using a Metal King squat suit and possibly over my Inzer groove briefs (I used to use a Metal pro with custom straps, over metal pro briefs). I haven’t bought a shirt yet…I used to bench in a Karin’s double denim but don’t want to spend that kind of money just yet. I’m leaning toward going with Inzer and possibly their denim. My pull is about the same sumo and conventional so I haven’t decided if I will wear my squat suit for it yet.

I have very much missed the camaraderie of the sport and am excited to get back into it!

26

Week 1 of 5/3/1 is in the books.

My raw (or just briefs) maxes for setting up the programming:

Squat: 350
Bench: 175
Overhead press: 155
Deadlift: 345

This week on my max reps sets I hit:

Squat - 8
Bench - 7
Dead - 10
OH Press - 8

Along with the standard accessory work I have added in reverse hypers and abs 4 times/week for rehab purposes. 11 weeks…

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Oh and on a side/safety note…taking max bench reps when training solo on a Sunday afternoon in an empty gym is not the brightest idea ever… :slight_smile:

28

08/12/13 5/3/1 Squats

Warm up; stretch; roll

…after sustaining 2 major back injuries as a direct result of squatting heavy, I do not take my warm ups lightly. Regardless of what I am training for the day I incorporate some mobility and rehab/prehab stuff. Lots of light DB work and band work to get the blood flowing. I also stretch…a lot, and foam roll before every session.

Reverse Hypers
50x3x15

Box Squats
bar x 3x10
95x5
115x5
135x2x5…put on my groove briefs. They have zero stopping power as I can squat atg in em with no weight on my back but they protect my hip flexors…which are both still recovering from strains…getting old blows!
205x5
235x5
265x8

Accessory box squats
135x5x10

Good Mornings w/Safety Squat Bar
barx2x8
85x2x8
95x5

super set GMs with sled drags

Sled drags
35x2
45x2
55x2
65x2
75x2

Abmat crunches
50

Rumble roller
Chiropractor…got my ribs, neck, low back and hips put back where they ideally belong. I break it and Doc fixes it :slight_smile:
Ice!!!