yesterdays BENCH workout
Bench Press: warmup to-> 95x3 115x3 125x3 130x3 135x2 140x1
Pullups: wide grip 3 sets of 3-4
Pushups: 5 sets of 10
Seated DB Military: 25x8 30x8 35x8 40x8
Front squat to press: 45x10 75x5 85x5 85x5 85x5
I was wiped out for real after this but it felt good to push some heavy weight 
[quote]BlackWidowGirl wrote:
Here is a pic from Friday![/quote]
Beautiful.
[quote]buckeye girl wrote:
[quote]BlackWidowGirl wrote:
[quote]buckeye girl wrote:
Iām so lusting after that squatā¦
Iām also jealous of the new lulu outfit. As much as I enjoy hating on their ridiculous prices on stuff that will just get covered in dirt, sweat, and chalk, the stuff fits really really well. [/quote]
I know the price is tough to overcome but it was worth it for my videoā¦and now they will last me forev!! <3 i invest in really good fitting shorts and cool sports bras if they are SUPER awesome but i just wear tshirts and tank tops that are super cheapā¦[/quote]
Tank tops and cheap yoga pants are more my style too. Videos and photo shoots sound like a great excuse to get some new stuff.
Looking good in that pic with the rolled down singlet. And people say powerlifters arenāt hotā¦[/quote]
I second thatā¦Powerlifters on here kill that notion.
[quote]BlackWidowGirl wrote:
yesterdays BENCH workout
[yadda yadda]
I was wiped out for real after this but it felt good to push some heavy weight [/quote]
you and your lifting look GREAT!!
[quote]viper0213 wrote:
[quote]BlackWidowGirl wrote:
Here is a pic from Friday![/quote]
Beautiful.
[/quote]
Thank you sir!!!
[quote]mom-in-MD wrote:
you and your lifting look GREAT!![/quote]
Aww thanks mama! I do what I can
Ok, I am about to possibly make a radical change to my lifting. I might cross over to sumo deadlifting. Theoretically one should be able to pull more and my ROM is super short for sumo style. I need to make a big impact at Nationals because this is the meet they choose the first IPF Raw World Team from. (which I found out yesterday.)
Because I deadlifted with squats on sunday, I decided to use my normal DL day to experiment. I have always HATED sumo pulling. It doesnt feel as good to me but I have never given it more than 1 workout to try it out. I didnt want to max out but I wanted to get kind of heavy so heres how it wentā¦
SUMO DEADLIFT DAY:
Sumo DL: 135x10 185x8 225x4 255x3 275x1 295x1 295x1
Good Mornings: 75x8 95x8 95x8 95x8
Single Leg SLDL: 30x8 35x8 35x8
Smith Machine Plyo Lunges: 50x8 70x8 70x8
all of these equals havoc wreaked upon my booty and hamstringsā¦lolā¦
The workout was actually really good. What do you guys think? Worth a shot? Im thinking of keeping conventional dl on squat day and sumo on my normal deadlifting day. Or sumo on squat day and conventional on its own dayā¦I think that latter is the better choice so I can still focus on conventional and work sumo in. But I would love any feedback or if you guys do sumo raw, any advice or articles you know of??? Thanks errbody!!
Maybe use sumo and convi deads on the same day?
Like do sumo to lead in to the tradional one or vice bersa?
Hmmmmm interestingā¦that may make things work better. I thought maybe it would be too taxing to do both but one way or another I am deadlifting. Worth a shot!
[quote]Ct. Rockula wrote:
Maybe use sumo and convi deads on the same day?
Like do sumo to lead in to the tradional one or vice bersa?
[/quote]
This. You could alternate which one is first. Howād 295 feel? If youāre that close to your conventional pull already, Iād say you have a good shot at being a better sumo puller.
[quote]BlackWidowGirl wrote:
Ok, I am about to possibly make a radical change to my lifting. I might cross over to sumo deadlifting. Theoretically one should be able to pull more and my ROM is super short for sumo style. I need to make a big impact at Nationals because this is the meet they choose the first IPF Raw World Team from. (which I found out yesterday.)
Because I deadlifted with squats on sunday, I decided to use my normal DL day to experiment. I have always HATED sumo pulling. It doesnt feel as good to me but I have never given it more than 1 workout to try it out. I didnt want to max out but I wanted to get kind of heavy so heres how it wentā¦
SUMO DEADLIFT DAY:
Sumo DL: 135x10 185x8 225x4 255x3 275x1 295x1 295x1
Good Mornings: 75x8 95x8 95x8 95x8
Single Leg SLDL: 30x8 35x8 35x8
Smith Machine Plyo Lunges: 50x8 70x8 70x8
all of these equals havoc wreaked upon my booty and hamstringsā¦lolā¦
The workout was actually really good. What do you guys think? Worth a shot? Im thinking of keeping conventional dl on squat day and sumo on my normal deadlifting day. Or sumo on squat day and conventional on its own dayā¦I think that latter is the better choice so I can still focus on conventional and work sumo in. But I would love any feedback or if you guys do sumo raw, any advice or articles you know of??? Thanks errbody!![/quote]
Just warmup with both, then max with whatever you feel stronger with.
A good article on sumo by EliteFTSās Brian Schwab
[quote]HeavyTriple wrote:
[quote]Ct. Rockula wrote:
Maybe use sumo and convi deads on the same day?
Like do sumo to lead in to the tradional one or vice bersa?
[/quote]
This. You could alternate which one is first. Howād 295 feel? If youāre that close to your conventional pull already, Iād say you have a good shot at being a better sumo puller.[/quote]
295 went up pretty good, a challenge but not a grind by anymeansā¦it actually felt better the second time. I will start adding them in and see what happensā¦
ooh! GL with figuring stuff outā¦
when is the next big meet?
I am doing USAPL Raw Nationals in Scranton, PA August 20thā¦fingers crossed!!
No matter what, you will destroy anything you touch.
Awesome Good luck. You got this.
Thank you gentlemenā¦I really appreciate all of the encouragement and faith in me!
Yesterdays SQUAT and what turned into a DEADLIFT workout
Squat: 135x10 185x8 225x6 (it was once I did this normal warm up set I knew this workout would be shitty) 275x2 275x2 275x2 <-----WHAT. THE . FUCK. I could tell those sumo DLs screwed up my squatting worldā¦
So, I then decided that this coming week would be a light almost deload week and decided to deadlift so I could recover even longer with them out of the way.
Deadlift: 135x10 185x8 225x6 275x4 295x3 315x1 <āthis actually turned into some semblance of a decent deadlift workoutā¦I felt better after.
So, I am going to NOT sumo deadlift heavy until after my meet. I cant be having this worthless of a workout this close to nationals. F-that.
Tire Flip: 3x10
Sled Backwards Pull/Fwd pull: 50feet each 45, 90, 135lbs
The end.
lol at the idea of a few doubles with 275 being an awful squat workout. You are one strong woman.
Waiting until after your meet to start experimenting with training and how you pull is probably a smart move. If it aināt broke, donāt fix it.