Official De-Lurk

Training
81

Thanks Dejavued. :slight_smile:

Bench Press Day

Warm-ups: sets of 5 @ 55, 65, 70, 75, 85

Work Sets:
100x3
105x3
110x3
120x3
125x4 (+1 PR, not as big of a jump as I wanted, but still better than nothin’)

Auxiliary:
Kroc Rows (per arm) - 35 lbs x 20 reps x 2 sets, 40x10, 50x8
Flys - 15x10, 20x8, 15x10

Got the official paperwork for the upcoming meet in the mail today. The date is set for October 30th. About three months away exactly. I’m officially starting to cut weight now (I don’t do that whole hard diet thing well, so I need those three months to get down to 120 healthily). After this wave of 5-3-1 I’m cutting sets out of my program (going to six sets instead of 10, three warm-ups and three work sets) and adding in increasingly heavy singles after the work sets for the first month (two months out from the meet). For the month right before the meet I’ll be just doing the warm-up sets and then jumping into pyramiding singles to get used to maxing my lifts. :slight_smile: As I get used to max lifting again I’ll have a better idea of what I can shoot for in the meet. Out of the box right now I’m aiming for (competing in the 123 lbs class):

215 squat
150 bench
295 deadlift

Qualifying total for Nationals at 123 is 650, so that would put me right over (and secretly, in the back of my head, I’m hoping that as I max up with singles I can lift much more in the squat and deadlift). :wink:

So all I have to do now is lose 10 pounds and not get injured in the next few months. :slight_smile:

82

been lurking, keep up the good work amongst all the work :slight_smile:

83

yeah for the meet! hope you keep your super-woman strength as you diet.

84

oh, and lose 10lbs WHERE???!

85

Focus on cutting to 125. You can lose the extra 2 lb. by limiting H20 the day or two before the meet.

86

how fuckin awesome would a 3 plate deadlift be? I bet its within your reach.

87

Just realized you and Owlie are close in size. And both such powerhouses!

88

That is a kick-ass plan you’ve got going on. This will be fun to watch!

89

[quote]owlie wrote:
how fuckin awesome would a 3 plate deadlift be? I bet its within your reach.[/quote]

Fucklin’ awesome. I will get there.

Just thinking about it makes me want to go pick up weight… despite my back still being sore from rack pulls. :wink:

90

Just to clarify the weight thing… I am hanging around 130-132 ish right now, after the the craptastical last stretch at work. I don’t foresee any problem getting back to 124 or 125 in the next few months, which is where I was before it hit the fan. I don’t think I’ve put on 8 pounds of muscle (I’m not that delusional), so getting back to a regular 124 shouldn’t be a problem, or in any way be unhealthy. And I can easily lose a good two or three more beyond that with just a week of low-carbing and regulating water the day before.

91

I don’t know if I ever posted in your log before. If I didn’t, then I’ll just say that you’re a total beast.

And that’s a totally reasonable goal to get back down to 124.

92

I’ve decided to cut my squat workout down by half the number of sets (but still getting to the same weight for my last set) and do squats twice a week (for the remainder of the month of 5-3-1). Today was the first workout for this new and improved plan to get my squat up to par.

Squat Day, week 2, #1

Warm-ups: sets of 5 @ 75, 95, 115

Work Sets:
135x3
155x3
175x3
135x3

Auxiliary:
Front Squats - 95x7, 115x5, 135x4
Sumo Stiff Leg DLs - 135 x 10 for 2 sets – Super-setted with sets of 20 decline sit-ups

Doesn’t look like much on paper, but it was a great workout. I’m used to so much more volume before I hit my work sets … this felt weird. But I was much more fresh when I hit my work sets and could definitely tell the difference.

And now, good cod and some kale for dinner. :slight_smile:

93

Board press day. Today was a motivational day at the gym because I was able to look across the weight room and watch a member of the World Bench Press Team, Deb Farrell, bench up to 360 for multiple sets of triples before putting on her bench shirt and going even higher… If I could work out around that kind of energy every workout… I can only imagine how awesome that would be. So, with that energy (and a definite need to not look like a wussy, or at least, as little of a wuss as possible):

Warm-ups (full bench reps, no board): sets of 5 @ 65, 75, 85, 100

Work Sets (one board/yoga block):
115x3
125x3
135x3
150x3
160x1
170x1 - fail… Got it to touch, and up by ~ 1/4 of an inch above the board i just stuck. I think I could have held it there all day, but it wasn’t goin’ up anytime soon… damn it.

Auxiliary:
Pull-ups - wide grip: x5, 5, 3 – narrow x 5
DB Shoulder Press - 30x10, 40x8 , 45x4 (I believe this is a PR as I’ve only ever gone as high as 30 lbs in this exercise)
Narrow grip cable row (seated): 90x12, 105x10
Flys: 15x10

done. tired. bed.

94

fuck 360 for triples raw! I am a weakling. That must have been such an inspiration.

95

What a privilege to see Deb lift. Given her numbers, I’d think she was on the juice. But since she lifts USAPL, I’m sure she’s tested both in meets and OMT. She is a big girl. I got to see Jennifer Thompson lift a few weeks ago. She has the highest female wilks number in USAPL, I think.

96

Your training is exciting.
to state the obvious- you’re super strong!
lots of tiny strong ladies around these parts lately.
I’m excited to see how your next meets go.
:slight_smile:

_Mel

97

oh, and I am curious as to where you are losing these pounds from as well!

98

In reply to the questions concerning the location of said “pounds to be lost” - let’s just say I have always had a hard time finding pants that fit… my body carries fat in the thighs and booty, that’s it… just thighs and booty… Unfortunately, it seems to take fat from everywhere else first when I lose anything. But seeing as how I’ve already lost my chest, I’m pretty sure the only options my body has left are the thighs and butt. :wink:

Deadlift day today. Last week of this month of 5-3-1. I know I said earlier that I was going to start maxing when I hit the coming month’s cycle… but… :wink: I’ve never really followed directions well, including my own. :slight_smile:

Warm-ups: sets of 5 @ 135, 135, 160

Work Sets:
200x5
225x3
250x1 (PR for my sumo DL - I lifted 257.5 conventional at the meet)
– 250 felt easy, despite my back getting tired already, so… –
275x1 (PR by +17 lbs)
– And that 275 came up soooo easy, I had to try, right? –
295 - fail.
I just broke it off the floor, but was too far out in front. I will get this in the coming month, during week 1… I will, or… I’m gonna hit something. for real. (good thing I have a punching bag hanging about four feet from where I lift) :wink:

Auxiliary: (because PRing and then failing a max effort lift wasn’t enough for the day)

Conventional DL’s - 135x10, x10, x7

Rack Pulls (below the knee) - 225x3 (back tired…), tried 315 but couldn’t pull it without my back rounding so I was a good girl and left it alone - damn it.

Rack Pulls (above the knee) - 315x1 (I couldn’t let those three little baby plates win, could I?)

Three sets of decline sit-ups super-setted with lunges

done.

I defrosted three fish from last summers catch and made salmon burgers today (enough for dinners for the rest of the week). Got chicken breasts cooking in the slow cooker for my lunches for the week and am about to grill up chicken thighs for the hubby’s lunches. Cut up broccoli, celery, and bell peppers - and made spinach salads for tomorrow. Good day. Now laundry, dishes, and studying. bah… but it’s SO much better than working all weekend. :slight_smile:

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295 is within your grasp!! Right there baby, you can taste it. Speaking of, I’d like to taste some of those salmon burgers.

100

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Mmmm… Them’s fightin’ words Owlie… goin’ after a girls’ salmon burgers after Deadliftin’… :wink: Of course, if you want to come deadlift with me, I’m totally willing to share. :slight_smile: