Tonights Training – Squats
Bar x 10
135 x 8
205 x 4
wraps, belt
245 x 4
suit
315 x 2
355 x 1
Openers look to be squat 165kg(363)
bench 100 - 102.5 kg(220-226
deads 170-175kg (374-385)
[quote]cheeta wrote:
You are such a huge inspiration!
I wanted to ask you how much you train in gear? squat suit, bench shirt, deadlift suit… I felt I didnt train as much as I should have before my last meet and I didnt know my gear well enough to control it. So im curious what you would recomend ?
[/quote]
Thanks Cheeta –
I don’t train in gear that much – might be part of my problem ;-). Normally I spend 4 weeks or so in my gear prior to a meet. For nationals tho I think I will be in the gear alot longer 10 weeks or so. My thinking is it will allow me to become more proficient with my gear and handle heavier weights more as well.
Malinda
Ok, So I just got home from the meet – it was a very long day…and poor C got updates from me every couple of hours by phone.
A little redemption was had today – 8/9 day, did not make weight, pr bench, squat and dead numbers down but all in all one of my best totals in a long time .
Squat 167.2 2/3
Bench 112.5 3/3 I think I had another 2.5 or 5 Kg in me today
dead 187.5 3/3
Squat suit fit like a dang dress – might as well have been a singlet
Bench felt great…
Deads felt ok – but I was getting tired from all the waiting around. I think there was atleast 1.5 hrs between every stinkin event. 5 flights on both platforms – and around 120-130 lifters.
I did not make weight this morning so ended up being a really light 90kg lifter – 83.6
I have video but right now all I want to do is go to sleep… I will down load them tomorrow and post. Thanks to my daughter for taking them for me
Malinda Baum
video from the meet
Squats
160kg
167.5kg
172.5 kg
Bench
100 kg
107.5 kg
112.5 kg
Deadlift
170 kg
182.5 kg
187.5 kg
And that is that…
19 November 2008 Squats (new program as my Coach “doesn’t like the other one”)
Back Squat
Bar x 8, x6
135 x 10
185 x 8 for 4 sets
Leg press 4x12
200, 250x3
Leg extension 4x12
50
Leg Curl 4 x 12
65
Bicep Curls 4 x 12 (single arm db, alternating)
25
Abd, Add 4x12 each
AB 80, 95, 110, 125
AD 80, 95 x3
Stretch for 20 minutes
20 November 2008, Bench
Flat bench
bar x 10
115 x 8 paused
135 x 6 wrist wraps
165 x 4
Mini bands –
95 x 6 reg grip
115x 6
115x6 close grip two sets
Tri push downs – fat bar
4 x 12
25, 30, 35, 42.5
Decline 12, 3x 8
95, 145
Pec Deck 4 x 12
45, 45, 40, 35
DB Press 4 x 12
35
Dips BW
4 x5
22 November…
Deadlift
135 x 10 half sumo/half conventional
Standing on a 45 plate with a purple mini band underneath and on the bar about three inches from the 81 cm lines…
135 x 8 dual overhand grip
185 x 6 for 4 sets normal grip, coach insisted I wear my belt – don’t think I really needed it 
Lat pull down 4 x 12 at 85 lbs
Hammer strength bicep preacher curls
12 reps at 35, 40, 40, 35
seated row 4 x 12 85, 95 x 3
super set with short rest
Rear delt (reverse flys) 4 x 10 with 15lb dumbbells
DB one arm rows 30lbs 4 x 10
100 crunches…
23 November…
Day off
24 November
Bleachers… ran 55 of 60
3:55
4:11
4:25
4:46 5/5
4:42
4:50
Stretching 30 min
25 November
Squat
bar x 6 two sets, 135 x 10, 185 x 4, Belt 205 x 4
Wraps 275 x 1, 250 x 4 for four sets
All assistance 4x12 unless noted
Leg Press 230, 260 for three sets
Leg Ext 55
Bicep curls DB 25’s
Leg Curl 70
Abductors 125, 140, 145 for two sets
Adductors 100
26 November
Bench
bar x 10, 115 x 8, 145 x 6, 175 x 4 for four sets
Tri press downs 4x12; 35, 42.5 for three sets
Decline bench 115 x 12, 145 for 3x8
Pec Deck 4x12 40
DB press 4 x12 35
Dips BW 4 x5
27 November
Off
28 November
Deadlift…
135 x 10 (conventional) x8 (sumo)
Band under 45# plate… 135 x 8 with dbl overhand grip
195 x 6 for 4 sets
Bicep curls(BB) 4 x12 – 50, 55 for three sets
Superset
Lat pull down 4 x12, 90 for three sets, 85
Seated Row 4 x 12, 95 for three sets, 85
Superset
Rev Delt fly 4 x 10 15 lb db
One arm row 30, 35 for three sets
Abs 100
29 November
Floor press (bb) with 5 second pause
bar x 10, 135 x 5 for two sets, 145 x 5 for two sets
without pause 165 x 5, 185 x 2
Rotator cuff work with 2.5 lb plate… lying and standing sets of 10
three sets of each
30 November
Bleachers…
Ran first half/walked second half of 60
4:14
4 36
4 43
5 14
5 12
5 04
December 1
Squat
bar x 10, 135 x 5,135 x 8, 190 x 4, Belt 210 x 4
Wraps 265 x 4 for four sets
All assistance 4x12 unless noted
Leg Press 270
Leg Ext 55, 60 for three sets
Bicep curls DB 30’s
Leg Curl 70
Abductors 140, 155, 160 for two sets
Adductors 100, 110 for three sets
2 December
Bench
bar x 10, 125 x 8(paused), 135 x 6, 170 x 4
Bands doubled 95 x 4 for 4 sets
135 x 6 no bands
Tri press downs 4x12; 42.5, 50 for three sets
Decline bench 115 x 12, 115 for 3x8
Pec Deck 4x12 40
DB press 4 x12 40
Dips BW 4 x5
3 December
Bleachers Ran all 60 walked another 5
3 57
4 34
4 39
4 48
4 56
5 15
2 30
Stretching 37 minutes
4 December
Deadlift…
135 x 10 (conventional/sumo)
Band under 45# plate… 135 x 8 with dbl overhand grip
205 x 6 for 2 sets, 225 x 4, 245x4, 275x 4
345 x 4 without bands
Bicep curls(BB) 4 x12 – 55
Superset
Lat pull down 4 x12, 85, 90, 85, 75
Seated Row 4 x 12, 80, 105 for two, 100
Superset
Rev Delt fly 4 x 10 20 lb db
One arm row 40
Abs 100
5 December
Light Bench
bar x 10, 115x 8(paused) 140 x 6 170x4
Single band 125x4, 135x 4 for three sets
Floor press (bb) with 5 second pause 4 x 6
135 x 6
Incline DB press 4 x 10
25, 30, 35 for two sets
DB Flys 4 x 10
25
Tricep bench dips 4 x 10 bw
December 8
Squat
bar x 6,8; 135 x 8,185 x 6,
Belt and Wraps 225 x 6, 275x4, 305x1, 285x3 for two sets
All assistance 4x12 unless noted
Leg Press 285
Leg Ext 60 for two sets, 65 for two sets
Bicep curls DB 30’s
Leg Curl 70
Abductors 145, 155, 160 for two sets
Adductors 100, 105 for three sets
9 December
Off
December 10
Bench
bar x 10, 130 x 8(paused), 145 x 6, 175 x 4
Bands doubled 100 x 4 for 4 sets
140 x 10 no bands
Tri press downs 4x12; 50, 57.5, 55 for two sets
Decline bench 115 x 12, 3x8 120, 125, 130
DB press 4 x12 40
Dips BW 6, 6, 7, 7
December 11
Deadlift…
135 x 10
Band under 100# plate…
205 x 6, 245 x 4, 285x 4 for two sets
355 x 4 without bands rep PR
Superset
Lat pull down 4 x12, 80
Seated Row 4 x 12, 100
Superset
Rev Delt fly 4 x 10 15 lb db
One arm row 40
Abs 100