Awesome lifting in here. From the looks of it, I’d bet you’ll kick ass at nationals.
That being said - why the hell are the nationals in Scranton? I went to high school up there. Let’s just say you won’t be distracted by all the big lights and fanfare in the area.
Just randomly checking logs today and I see a meet in Scranton… weird.
Yesterdays BENCH workout (I didnt have a spotter so I did all of my own lift offs)
Bench Press: 95x4 105x4 110x4 115x4 120x4 120x4
Wide Grip Pullups: 3x4
Reverse Grip Pullups: 3x4
Body Weight Dips: 4x4
Single Arm DB Military Press: 25x10 30x8 35x4 40x4
Lateral Raises: 3x15 15lbs dropset from 20lbs
Barbell Military Press 45lbs 4x10 superset
DB Curls 4x10 15lbs
For doing a “light” day (or so I intended) I am sore as HELL right now hahahaha… Maybe if I get used to this type of workout I actually might LIKE bench day…
[quote]buckeye girl wrote:
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 ain’t broke, don’t fix it.[/quote]
what the smart blonde said 
[quote]buckeye girl wrote:
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 ain’t broke, don’t fix it.[/quote]
Yes ma’am, I am usually very strict to stick with my plans and diverting like this taught me my lesson as to why I stay strict hahahahaha atleast I was far enough from the meet to recover with some good squatting for the next few weeks…Today is my normal DLing day and holy crap am I sore from Tuesday!!! Lol…glad I am not pulling. Ill do some of my normal booty and hamstring work (nothing new and crazy) and then rock it out sunday…
Thursdays DEADLIFT workout (except no deadlifts)
So because I pulled Sunday, and because I am squatting this Sunday I didnt go crazy I just did some basic hammie/booty work (hahhahaha tpain would be proud…)
Good Mornings: 45x10 65x8 85x6 95x4 105x4 115x4
Step Ups(about 18in): 15lb DBsx8 20x8 25x8 30x8 (then I switched to barbells) 70x8 80x8 90x8
***for those of you thinking “Holy Volume on the step ups!!!” Yeah I was feeling awesome and wanted SOMETHING to be heavy. I wouldnt count the sets as “working” until I had the 30lb dbs. The guy next to me curling the 50lb barbell thought I was nuts cause I am not a quiet lifter especially when the weights heavy AND im holding it for 16 total reps.
Plyometric Smith Machine Lunges: 40x8 60x8 80x8 100x8 <----the most I have done of these is 70lbsx8 so I mustve had a ton of energy
Stairs: 30min
The end!
Squats tomorrow…
Yesterday’s SQUAT workout
Squats: 135x10 185x8 225x6 275x1 285x1 295x1 295x1 305x1 275x1
Single Leg SLDL: 25x8 3 sets of 30x8
High Step Ups: BW 4x10
30 min light walk on the treadmill
I was pleased with this I suppose. I wanted to get a little heavier but with a bunch of stupid lame factors I think my strength that day wasnt where I wanted it. But over a 300 squat I will take it! ;)Also I went light on the assistance so I wouldnt burn out for the day, I have this habit of wanting to run myself into the ground but I am working on tempering that
How are things goin?
[quote]DixiesFinest wrote:
How are things goin?[/quote]
Hey Dixie! Thanks for checking in! Things are going pretty awesome! I decided to scratch the strongman competition :,( I will be only 2 weeks from nationals and it would be an idiotic thing to do, compete and then expect a full recovery to really step up for this meet. I am super sad about it but this is the only USAPL meet that I can qualify for the first world meet and I cant be Fing that up…ya know? I am benching in about 45 min 
God help me with these early workouts…hahahaha How are YOU DF???
I have a huge announcement! I have officially decided to have someone help train me on my lifts. I have gotten this far without anyone and although I am really happy with my progress I am as far as my own knowledge can get me. We had our first bench workout yesterday!
BENCH WORKOUT
Bench Press: warmup 95x5 115x5 125x5 130x5 135x4 (<----super pumped for this!!)
3 sets of 10 95lb supersetted with 3sets of 12 incline flies
DB Floor Presses: 3x10 20lbs
superset
Rope Pushdowns 3x10 60lbs
Crazy Rope for what seemed like forever.
The end.
This was an awesome workout! I am pulling today so I am excited to see how it goes!!!
Damn nice bench,Kitten.
Killer kitty lol
Good luck in training with someone now, BWG. Even if it’s only for a couple sessions before the meet, a tiny form/technique change could instantly add #'s to your lifts. Kill it!
[quote]BlackWidowGirl wrote:
[quote]Phillip Wylie wrote:
Awesome job and congrats, BWG! It was cool seeing you compete. [/quote]
Thanks Phil!!! I appreciate all of your help and encouragement that day![/quote]
You’re welcome, BWG! Sorry for the late reply.
Looking strong, BWG! You’re going to do great at Raw Nationals!
[quote]Phillip Wylie wrote:
Looking strong, BWG! You’re going to do great at Raw Nationals![/quote]
Thanks Phil!! I am getting super pumped!!
I finally managed to scrape my exhausted booty off the floor and post this workout from Thursday. Wow I was smashed into the ground!!
Thursdays DEADLIFT Workout
Deadlift: 135x10 185x8 225x6 275x2 295x2 315x2 325x2 335x1 (After the first pull of 335 I felt the CRAZIEST pop/thud in my hip/lower back area. I finished the lift of course, it didnt hurt but it was definitely alarming. Long story short, I have always had an anterior pelvic tilt, makes my booty pop a lil extra so I never complained…Now…after that pop apparently I dont anymore…hahahahaha yeah self inflicted chiropracty!!!)
oh yeah…MORE DEADLIFTS: 225x2 with 1 chain per side, then 2, then 3, then 3 again, then 2, then 1, then 235 with 1 chain per side, 245 with 1 chain per side or something like that. I only got to rest 1 minute b/w each set of 2.
Glute Ham Raise: 4x5 (MAN was I bitching about these…I had never done them before and hated every set and rep until the fourth set when I finally “got it”.)
Super Set with Neutral Pullups: 3x5
Tire Flips (Only I had to jump in the hole of the tire, jump out, run around the tire and repeat)
30Sec of Sledgehammer slams on the tire
Tire Flips and jumping “back”
x2
I think I probably did 5-7 flips each way (thank freakin goodness it was a short turf aisle)
This workout was insanely awesome and I was super nervous about what that back pop would be but I was fine the next day and had neutral hips! Lol…I am still super fatigued from it today and I am supposed to squat so I will see how that goes…
[quote]BlackWidowGirl wrote:
Thanks Phil!! I am getting super pumped!![/quote]
I bet you are. I am pumped myself.
It’s good that you’re doing glute ham raises, they are great for your deadlift lockout.
Damn. That’s a nasty deadlift.
Hellish work out all around it looks like.
Sick
You’re a bad bitch
I love how I am back to posting my workouts a day or 2 late because I am too wiped out to type. Lol…Squat day was a disaster. You will see…
Squats: 135x10 185x6 225x5 245x5 <-----uhhhhhhhh…yeah this was my “heavy” set of five. Awesome.
Speed Squats: Sets of 2 with 30min rest 185x2 195x2 205x2 215x2
Leg Press: 90x10 140x20 190x30 240x40. Oh wait this was with as much rest as it took him to put plates on the machine.
Pistol Box Squats: 3 sets 20lbx8 superset with Lunges
This was actually a really good intensity of a workout I just have to remind myself that its not meet day so the fact that I could only squat 245 is ok. Right? Lol I am just trying to convince myself of this so I dont freak out. Oh well. Bench day tomorrow!
Hey thats so cool that your getting coached!!
How did your hammies feel after those raises?