Here it is. I’ll be adding the training info once this posts.
Goals:
Compete in the 132lb weight class at my first power lifting meet.
*To weigh a solid 138lbs by my next strongwoman contest.
*For the following lifts to be at:
deadlifts: 400
bench: 200
squats: 300
–More later–
You go girl!
Will definitely be keeping an eye on this.
1,2
Excellent goals and I have no doubt that you will nail them!
Mike
Thanks, dude!
BTW: I’m going to begin with sessions froma little over two weeks ago. Since I intend on also including thoughts of progress, thought I should do this instead of beginning with last night’s.
Also understand that a little over two weeks ago, my lung capacity was at 54%, due to my asthma (as some of you already know).
Again…more later…I’ve left my log at home…yeah, stupid me 
AWESOME,
Look forward to seeing how our resident T-vixen trains!..;o)
You weigh 228 and your goal is to bench 200 lbs? What an under achiever.
Yeah, Thunder. You caught me; I’m a wimp.
September 10
Bench:
95x7
135x5
135x3
145x1
155x1
170x1
165x1
135x5x2 (for all you “training log reading” impaired: that’s 2-sets of 5-reps)
Incline DB (hands parallel, which puts more emphasis on tris and front delts)
45x5
50x5
55x4
60x2
65x4 (wierd, but I felt strong on this set)
Bent Over Rows:
95x6
135x5
135x3
135x4
135x4
Front Plate Raises
35x6
45x4
35x8
45x5
Triceps: DB floor skull crushers
20x8x3
(Julie and Tod introduced us to this. You lay on the floor, DB’s on the floor, near the top of your head. You “explode” the weights up [like you would in a typical skull crusher], let them drop to the floor).
Finished with Pushups w/ mini-bands
3-sets 10x6x6
The goal for us has been to increase our training volume (set).
Friday, September 12
Box Squats (using a stack of bumper plates as our “box”)
135x4
x5
115x5x3 (lowered the “box” via eliminating a plate).
Front Squats:
115x6x3
Good Mornings:
115x5x3
135x3
140x1
155x1
Glute-Ham Raises:
4x5
Goal here is to really work on my hip explosiveness. And I feel it’s been doin’ the trick.
Note: This day was the fifth straight day that I was living in “Asthma Hell”. No sleep during that week due to waking up from not being able to breath. Virtually on living day to day via using my emergency inhaler; which I abhor. Not trying for a pitty party; just making note of the asthma shit that I sometimes need to deal with.
And you may notice how sometimes I perform 2-reps in one set, and in the set after, I perform even more. This day, I was going by how I was breathing.
Training takes the pain away, that’s for sure
Friday, September 19:
Rack Pulls:
(below knee cap)
135x7
225x5
275x1
295x3
315x3
335x3
355x2
375x2
Mid shin (rack pulls)
315x1
335x n/l
325x1
225x5x2 {speed}
Pull throughs:
45x10x3
Ah, yes this was a week after the last session. And it was two days after my first meeting with a allergy specialist. Plus, I could breath. No coughing between sets; two days of deep, full sleep with no waking up coughing or not being able to breath (usually at every hour of the night).
I’m on my way, babee.
Monday, September 22
Bench
95x8
115x5x5
(I would pause the bar at my sternum, Ko counted to 3 and then I would explode the bar up, each rep)
w/mini bands
85x4
75x5
75x4
Close-grip Decline Bench:
135x4x4
(short since this was during my lunch hour)
Friday, September 26
Box Squats
115x5
135x4
135x3 (lowered)
115x3 (was beginning to go full into a set of 8-reps, when the bar hit the rack and I felt a twinge in my knee. Luckily the pain subsided and I was able to proceed to jump squats.)
Jump Squats (w/bumper plates)
89x3x5x5 (we would pause at once midway down and another, below parallel; explode up from there).
Good Mornings
135x2
135x4
155x2
165x1
Glute-Ham Raises
5x5
STILL can breath! Wow. Another full, complete session w/out having to use my inhaler. Amazing.
Monday, September 29
Rack Pulls (had so much fun before, HAD to do 'em again, this time from mid-shin):
135x5
225x3
275x3
315x1
365x n/l
335x1
315x2
315x2
225x5 (speed)
High Pulls
85x5x2
111x4x2
Reverse Hyper
4x10
Hi Patricia,
Your warm up for your bench press has changed considerably since last year when you said your first warmup set was 135.
Why did you decide to lighten the warm-up? You said that over 19 years of training you had developed your warm-up and felt it was spot on. Just interested in why you decided to change?
We have started focusing more on strength in the last few monthes rather than hypertrophy.
Also she is using a much greater range of motion than before.
That is the reason for the change.
Hey Patricia - does 24 hour have a reverse hyper???!
A much greater range of motion on the bench press? What?
We’re talking benches right? What ROM did you use before?
What ko also means is that we’re training via power lifting (Westside methods) rather than bodybuilding. There’s a greater emphasis on front delts/triceps in this style of bench.
Also emphasizing the explosion off the chest; which means I pause when the weight is at the low point and explode up. This caused me to change the overall weights I’m lifting in a training cycle. Anothe thing? I’m training with more volume. Before, it was only 3-4 sets of bench; 12-sets total in a chest session.
My focus before was for bodybuilding NOT strength/power. NOW, it’s strength/power.
Ko,
What range of motion was she using for benchpress before?
Rumbach: nope. We make do with the hyper bench they do have. We also just figured a way of using our mini-bands with this exercise, too.