Stellar results on the body recomp front!
Greystroke, sounds like you know something about dieting for contest? Can’t wait to hear how you did at your meet today.
Pete - thanks big guy, hope the shoulder is doing better
Punnyguy, thanks, I really like the recomp, but still need to shave off some lbs to compete in the weightclass I want to be in…5 more weeks
ME Uppper / 3-17
Bench (shirted) against dbl monster minis
warmups
add dbl minis
65 x 3
85 x 3
shirted (single ply Rage X)
115 x 2, oh this only made to about 3 board height
155 x 3 to 3 brd, really easy
185 x 2 - 2 brd
225 x 1 - 2 brd
245 x 1 - 1 brd, nice 10# more than last year
255 x 1 - tried to chest but got to about a 1 brd
265 x 0 - moved the bands out more and I got out of groove
265 x 0 - got to about 1/2 brd, and once those bands kick in I had no more
power to lock out.
DB Floor press w/micro behind back
30’s x 10
35’s x 10
40’s x 10, start here next time
Incline Tates w/mini bands
partner stands on each band then loop over db
3 sets of 10
windmills
1 set of 20 each way
kneeling cable abs
100 x 20
110 x 20
120 x 20
light band tri pushdowns
1 set of 60
1 set of 40
Bench attempts from today:
How much longer until the meet? It must be coming up soon. Do you know what you need to touch in the shirt?
[quote]ouroboro_s wrote:
How much longer until the meet? It must be coming up soon. Do you know what you need to touch in the shirt?[/quote]
meet is April 13th, so about 4 weeks or so. Ahhh, getting nervous already.
It really depends on how I set my shirt, last year it I opened at 295#, so I’m thinking around there give or take.
gotta go eat, ME squats in full gear today, yea chain work !!!
Good ME Squat session today, though I was pretty beat after squatting.
Squats w/ chains
bar x 5, extra stretching at bottom
95 x 5
135 x 3
add 1 chain per side
135 x 3
suit bottoms/add another chain per side
225 x 1
275 x 1
315 x 1-not quite to depth but came up fast
straps up/knee wraps
365 x 1
405 x 1, a little bobble at top, looks like I need to lock out the legs a bit more for the meet.
Rack pull at mid shin/raw
135 x 3
225 x 3
315 x 1
365 x 1, not a great lockout at top
bulgarians
25# db in each hand, 3 sets of 10
DB obliques
3 sets of 10 each side w/60# db
Dimels
3 sets of 20 @ 145
video of last 3 squats today :
Congrats on the quality weight loss and the whole being good at stuff and things.
It wont let me watch the video of yerr squattin’ though. REMOVED BY USER!!
DAMN YOU USER!!
[quote]Spock81 wrote:
Congrats on the quality weight loss and the whole being good at stuff and things.
It wont let me watch the video of yerr squattin’ though. REMOVED BY USER!!
DAMN YOU USER!! [/quote]
ok no damn’ing me in my own log now…lol I have to add captions and then I’ll reload it.
^^HAHA spock!
nice body recomp!! Those are impressive numbers!
man, all those bands, chains and boards sound fun! You’re living the good life!
Sorry I am just now getting this to you my internet mom, heres how I fix the boards.
Bending the bar, so cool! Fun to watch, thanks!!
Lula, thanks girl
DF, thanks son, may use that when spotters are scarce
Up, yep, old saying if the bar ain’t bending, you’re just pretending 
Last night-Hiit on treadmill, gotta get rest of this weight off in 4 weeks
DE Upper
Speed bench against micro minis
9 sets of 3 at 90#
Close grip bench
165 x 8 PR!
Band wide grip pullups
10, 10, 9
1 arm DB rows
3 sets of 10 with 60#
Lat pulldowns
3 sets of 10 with 90#
Throw in some ABS and more cardio this evening
[quote]lil power wrote:
Close grip bench
165 x 8 PR!
[/quote]
Sheesh; pound for pound, I think you really are stronger than me.
Awesome stuff
Awesome PR on the CG.
Also thanks to DF on the board video. Duct tape has so many uses.
Linnrose, thanks, but where have you been?
O - thanks girl, hoping for 170 x 8 this week
Quick update on ME Bench training today:
rotator warmups
bar x 5
95 x 5
135 x 3
155 x 1
175 x 1
shirt on
225 + 1 chain each side w/rev lights x 3
225 x 3, adding another chain each side
275 x 2
315 x 1 ,getting tough to lockout
315 x 0 ,nearly dumped this one, was really trying to tuck because I’m still just a hair away from touching in my shirt.
Tried to set the shirt arms so it wasn’t so tight on chest and tweaked my right arm somehow, when I took the shirt off the bruise marks were on the side of my arm not behind the triceps, so this isn’t going to work. Bit disappointed I can’t get this shirt to work again, and openers are next Saturday. But I did find out that using plastic bags really does help get the shirt on. But bench shirts just aren’t made for females with an ample chest.
Tates/DB skull crushers
5 reps each, rotating for total of 20 reps x 3 sets
rolling DB on the floor
25’s x 10
30’s x 10
35’s x 10
Kneeling cable abs
3 sets of 20 at 110, 120, 130
light band pushdowns - 100 reps
light band facepulls superset w/ band pull aparts
work on squat/dl openers for the Women’s ProAm meet:
Squats
warmups
suit on:
315 x 1
suit straps up
365 x 1
kneewraps on
400 x 1, this will be my last warmup weight
440 x 1 Opener, felt really good !!!
DL off 2 1/2" platform
135 x 3
225 x 1
275 x 1
315 x 1
365 x 1, slow to start but easy, this is DL Opener
dimels
3 sets of 20 @ 135, 145, 145
ankle weight leg curls x 100
DB obliques 3 sets of 10 @ 60
Squats looked great, I’d like to get my third attempt higher than your opener.
[quote]lil power wrote:
work on squat/dl openers for the Women’s ProAm meet:
Squats
warmups
suit on:
315 x 1
suit straps up
365 x 1
kneewraps on
400 x 1, this will be my last warmup weight
440 x 1 Opener, felt really good !!!
DL off 2 1/2" platform
135 x 3
225 x 1
275 x 1
315 x 1
365 x 1, slow to start but easy, this is DL Opener
dimels
3 sets of 20 @ 135, 145, 145
ankle weight leg curls x 100
DB obliques 3 sets of 10 @ 60
[/quote]
Easy, That squat looked nice. Not only that but your hair was shiny and all bouncin’ and behavin’.
I notice these things
Those squats looked awesome, and you are looking strong and beautiful. Way to kill it!
O - thanks for noticing 
so it was a good day all around for me then, lol
Kimba - thank you too, you girls ROCK! I almost see some muscle definition in those chunky stumps of mine.
DE Upper/3-27
2 1/2 weeks out from the big meet now…so no more bands on the bench to give my joints some time to rest
Speed bench
warmups
115 x 3 x 3 sets
125 x 3 x 6
Comp grip Bench
180 x 5
Incline DB press
25’s x 8
35’s x 8
45’s x 8
Lat pulldowns
3 sets of 10 @ 90, 95, 95
inverted rows, feet on floor
3 sets of 10
bent over BB rows
135 x 5, ugghh
115 x 10
115 x 8, my back is fried…
Watching everyday…and my fingers are crossed. You are going to kill it!