Everything looks like its coming together for your meet.
Strong and confident going into this meet lil!
You think you see some def in the powerhouses you call stumps???
I KNOW I SEE IT!
Not losing any strength either, awesome.
Strong stuff.
How does the ProAm format work? Are you Pro or Am?
greystoke, thanks, appreciate the support
Joe, thanks, I’m hoping, bench is kinda sucking now though
UP - you know how to make me smile, thanks! Nutritionist is most enamoured with the progress my back is taking…
Punnyguy, Women’s ProAm is all women on the same day, Amateurs and pro lift together and best total by Malone formula wins cash! Light 165 and under HW 166 and up. at this point within the SPF I’m back to amateur status…at 165 I need a 1250 total to have Pro status, hoping for this at the meet, I’m close but I’ll have to have a really good day to hit 1250 in single ply.
Bench openers, learned from Kara B a better way to set my shirt,so today was kinda a trial again, yea 2 weeks out from the meet, oh well.
warmups
raw worked up to 175
shirt on
225 to 2 board for 3
265 to 1 board
285 to chest, out of groove
285 to chest good lift
305 with press call, couldn’t lock out
Close grip DB press
3 sets of 8 @ 45, 50, 55’s
Bamboo bar w/2 hanging 20# kbs, 3 sets of 10
Tates, 4 sets of 10 w/30’s
Cable pressdowns
3 sets of 15 @ 80, 70, 70
Cable facepulls
3 sets of 20 @ 60, 70, 80
band pullaparts, 3 sets of 20
Kneeling cable abs, 2 sets of 20 @ 120, 130
a bit disappointed that I couldn’t lock out 305, that should have been easy. but glad I could touch easier, brusing from the shirt was across my pecs this time so shirt is definitely seated differently. We didn’t jack the shirt at all today. May take openers again next Sat just to build some confidence and slightly jack the shirt with the new setup.
Last heavy lower day before the meet…
was suppose to work paused squats into straps 2" above parallel to a 1RM, but straps don’t go short enough for me, so subbed paused high box squats…
Squats
bar x 5
95 x 5
135 x 3
175 x 3
suit bottoms on
225 x 3
275 x 2
315 x 1
365 x 1
kneewraps on
405 x 1
suit straps up
445 x 1
485 x 0, crap, just didn’t unrack good, fell onto the box, and lost it on way up, oh and never even latched the lever belt! After them miss, the boys said that was enough, but no, I wanted that weight so I didn’t have to worry about taking that weight as my 2nd attempt in 2 weeks, so I took it again
485 x 1, had my head on straight this time
Rev band dl
135 x 3
185 x 2
add rev bands
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x didn’t budge, probably shouldn’t have taken such a large jump and squats kinda wore me out too…no biggie
some squats, including my miss and 405 rev band dl:
You are a hell of a squatter Vikki.
ah thanks Joe, thick stumps come in handy for some things 
It says video removed by user
[quote]DixiesFinest wrote:
It says video removed by user
:([/quote]
don’t know what happened, new computer, but I reposted video should be visible now.
Nice! I liked, that you decided when enough, was enough.
yea, Greystoke, sometimes I think the guys are overprotective of me, but as old as I am, I know when to stop, and prepping for a meet is not that time 
DE Upper
speed bench, still doing just straight weight for now
warmups
115 x 3 x 3, alternating between close/mid/comp grips
125 x 3 x 6 sets
bench rep out
95 x 30
DB press
45’s x 15 x 2
45’s x 12, right arm didn’t want to work anymore after 12 reps
lat pulldowns
90 x 10 x 3 sets
inverted rows
BW x 15 x 3
1 arm DB rows
60# x 10 x 3 each side
hangman abs w/light and monster mini
3 sets of 20
DE Lower / 4-5-12
Raw speed box squats
went off a 15" box, probably an inch or two high for me, but going raw didn’t want to compromise the hips too close to the meet, this is a deload week anyway.
bar x 5
95 x 5
135 x 5
185 x 2 x 3 sets
195 x 2 x 3 sets
205 x 2
215 x 2
225 x 2 x 2 sets
235 x 2, just wasn’t sure how heavy to go today, my shoulder is really starting to say this is enough already
Rev Hyper
90 x 10
135 x 10
180 x 10
AB Wheel, wasn’t sure my shoulder would like this but it was no problem
3 sets of 10
GHR
BW x 13, 15, 10
GG/BG
120 x 15 x 3 sets each
looks like a great session, I get to squat in another 2.5 hours, yeah!!!
[quote]lil power wrote:
just wasn’t sure how heavy to go today, my shoulder is really starting to say this is enough already
[/quote]
If it’s any encouragement, my shoulder is STILL getting better in terms of the pain/tightness in getting the rotation to hold the bar to squat. It’s been almost two years for me. Hard to believe. I think you will continue to notice improvement for some time to come.
Pete - thanks, so far so good
Ksnap - shoulder isn’t really bad but aches a lot sometimes, especially in the mornings. but since the surgery my pain tolerance has definitely gone up.
Bench openers again for confidence. only the 2nd bench session with setting the shirt a new way and I like it.
Bench
shoulder warmups
bar x 10 close grip
bar x 5 comp
95 x 5
135 x 3
155 x 1
175 x 1
shirt on
225 x 2 to a 2 brd
265 x 1 to a 1 brd
295 x 1
295 x 1, best one yet, felt easy - video below
Rolling DBs
3 sets of 15 w/25s
Incline Tates
4 sets of 15 w/20’s
Chaos bench (hanging from bands)
3 sets of 20 at 65, 75, 75
band pullaparts
3 sets of 20
Felt easy to you, looked easy to me. YOU ARE READY!!!
Press did look easy.
Meet is next weekend! Can’t wait to hear about it.
And though it may bore some, how are you fitting the shirt different?
Snap, I’ll PM you…a bit of womanly matter 
Yeah baby! I always cheer so hard for you when watching your videos. Awesome pressing!
UP, thanks - confidence is still building, now to make weight on Friday morning !
Kimba - thank you,all cyber cheers are appreciated !!
Last heavy lower training session / 4-8
squats for doubles, suit straps downs
bar x 5
95 x 5
135 x 5
175 x 3
suit bottoms on
225 x 2
275 x 2
315 x 2
345 x 2
375 x 2
395 x 2
Deadlifts / 70% of estimated 1RM for 3x3
185 x 3
225 x 3
255 x 3
285 x 3 x 3, estimated 410 dl, which what I want at the meet
dimels
3 sets of 15 at 145
I’m done, just some light workouts to keep blood flowing the rest of the week, but I do get my last massage tomorrow morning, yay !!!
Still have about 4.5 lbs to lose by Friday morning weighins, currently on 2 gallons of water, then Tues down to a gallon, Wed 1/2 gallon, and we’ll see where I’m weighing on Thurs morning. I have about a 5 hour drive to Cincinnati on Thurs afternoon…
