Wanna be Elite...

Training Training Logs
101

[quote]VTBalla34 wrote:
Squat (3x5): 305, 355, 400 (6)
OHP (3x5): 135, 155, 175 (7)
Leg Press (5x10): 405, 455, 495, 495, 495
Leg Curl (3x12): 120, 120, 120

Squat was terrible…all warmup sets felt heavy and I knew I wasn’t going to be pushing a lot of weight when it came to the AMRAP set…did 6 reps, stopping 1-2 short, and called it quits…8 was my goal, and 10 would have been a PR but I just didn’t have it in me…

OHP wasn’t quite as bad, but was still unimpressive…managed 7 reps, which was a rep PR for that weight range, so whatever…

Assistance work busted my ass and wore me out, but I felt better doing that than my big lifts this day…

Got bench day on Wednesday…looking forward to it…bench seems to be improving each session and I have no doubts that will continue…[/quote]

400x6 is awesome, to me anyhow - especially when you’re bothered by some dude who wants to get up in your rack. And, I’m glad you still pushed the assistance work even though you didn’t hit what you wanted on your main lift.

P.S. I’m glad you’re looking forward to benching, really glad.

102

[quote]Polsen714 wrote:

[quote]VTBalla34 wrote:
Squat (3x5): 305, 355, 400 (6)
OHP (3x5): 135, 155, 175 (7)
Leg Press (5x10): 405, 455, 495, 495, 495
Leg Curl (3x12): 120, 120, 120

Squat was terrible…all warmup sets felt heavy and I knew I wasn’t going to be pushing a lot of weight when it came to the AMRAP set…did 6 reps, stopping 1-2 short, and called it quits…8 was my goal, and 10 would have been a PR but I just didn’t have it in me…

OHP wasn’t quite as bad, but was still unimpressive…managed 7 reps, which was a rep PR for that weight range, so whatever…

Assistance work busted my ass and wore me out, but I felt better doing that than my big lifts this day…

Got bench day on Wednesday…looking forward to it…bench seems to be improving each session and I have no doubts that will continue…[/quote]

400x6 is awesome, to me anyhow - especially when you’re bothered by some dude who wants to get up in your rack. And, I’m glad you still pushed the assistance work even though you didn’t hit what you wanted on your main lift.

P.S. I’m glad you’re looking forward to benching, really glad.
[/quote]

That dude was such a fucking choade…Nah man, all this shit is in this rack, including this gym bag, sweatshirt, keys, weight belt, training log, and towel…and there is 400 pounds on the bar…some guy must have left all that shit there…for some reason Im just also sitting right beside of it…dipshit

103

9.1.3 Thursday 6 January 2011

Bench (3x5): 215, 245, 280 (11)
DB Bench (3x10): 50x2, 65x2, 65x2
Seated Row (4x12): 100, 120, 120, 110

I got mad prowler flu after the bench…if you’ve ever push a prowler, you know what I’m talking about…maybe its time to loosen up a notch in my belt?

It went up easy, but the reps were just too many for a PR and my muscles gave out…happy with it though…

Did DB Bench for the first time in about a year today…had no idea where to start, and started light…all sets were easy…right shoulder was hurting during my sets…hoping these will help alleviate that…

seated row was gay, but i didnt feel like loading up the bar for bent over rows because i was running short on time

There was this guy at the gym wearing blue jeans and some sort of brokeback cowboy booots…he was standing on one foot reverse curling a 40 pound curl bar…he would switch the foot he was standing on each time…jake gylenhal can’t quit him…

104

9.1.4 Friday 7 January 2011

Deadlift (3x5): 300, 345, 390 (10)
Good mornings (3x10): 95, 115, 115

For some reason I got a hair up my ass to pull conventional tonight instead of sumo. Sumo had felt hard and not comfortable the last few sessions so I decided to switch it up a bit…all sets felt good and the money set was a good one…pretty close to an all time PR actually, and I hadn’t pulled conventional in about a year…

I think it will be a good idea to switch between conventional and sumo in my training to get the quad emphasis from conventional and the lower back and posterior chain emphasis from sumos…

After tonight, I’m not sure which style I am going to be using in my next meet…I’ll practice both as I’m doing heavy singles next cycle and see which one feels better…

I used the cambered bar for good mornings and it made a world of difference in my comfort level…weight was light since im still learning how to do these properly, but i felt like my form was ok…will go heavier next week…these were too light to feel anything in my glutes/hammies, but I had the most ridiculous lower back pump Ive ever had at the end of this session…could barely walk to my car…

need to make sure I get to the gym earlier so I can do abs in this workout too…skipped them for the night…may do some saturday if i get around to it…

105

I’ve decided my next meet will be the SPF’s Shamrock PL Meet at Brute Strength Gym…it’s in Norfolk on the 12th of March…that’s where I did my first meet at last year and I like the folks at BSG and the SPF put on a pretty good meet there…

If anyone is going down for it, let me know.

http://www.southernpowerlifting.com/contest.php?id=155

I don’t give a shit what I weigh in for it, and there’s no way I am going to cut weight…I like oreos and bacon too much…so I will probably be lifting as a very light 308…but there probably won’t be any other fat asses there and I’ll get a trophy by default…

Only goal I have going into it is breaking the 1500 total…I’d be happy with 550 squat, 400 bench, 550 deadlift…more is always better…

106

You better deadlift more than that you pansy (hahaha I have to jeer at those who squat more or the same as they deadlift, because it’s all I can do when someone lifts more than me)… 1500 is a good goal. Did you go 1300 or 1350 last time I don’t remember either way I hope you get it.

107

[quote]jakerz96 wrote:
You better deadlift more than that you pansy (hahaha I have to jeer at those who squat more or the same as they deadlift, because it’s all I can do when someone lifts more than me)… 1500 is a good goal. Did you go 1300 or 1350 last time I don’t remember either way I hope you get it.[/quote]

Thanks dude…I hit 1300 in my first meet…didn’t leave anything on the platform for squat, left about 20 pounds of so for bench, and a bit for deadlift (maybe 20)…so a 1500 would be a pretty good improvement IMO…should put me in a good position to shoot for elite by next year…

108

9.2.1 Sunday 9 January 2011

OHP (3x3): 145, 165, 185 (8) <–New PR!
Seated DB Military Press (3x10): 45x2, 45x2, 55x2
Pullups: 50
Dips (3x): Body (5), Body (8), Body (5)

First PR of the new year…tough but grinded it up…probably didn’t have another rep left without form going to shit

I did 5 pullups in between almost all my sets until I got to 50…last few weren’t pretty and a lot of kip…alternated between overhand, underhand, wide neutral, and narrow neutral grips…struggled with overhand the most…

DB Presses hurt my right shoulder and showed me where my weak links are there…im hoping just doing uni-lateral work will bring up my weakness and alleviate the pain…need a lot of massage on that side of my body too…

Dips were pathetic…hadn’t done these in a long time and didnt realize how weak I am at them now…probably 20 pounds or more of bodyweight since the last time I did one though, so not too surprising…surprisingly these didn’t hurt my shoulder and i seem to remember that they used to…

Good workout overall…got a lot of work done and felt like i accomplished something…hoping the rest of this cycle starts to improve as well…

109

[quote]VTBalla34 wrote: don’t give a shit what I weigh in for it, and there’s no way I am going to cut weight…I like oreos and bacon too much…so I will probably be lifting as a very light 308…but there probably won’t be any other fat asses there and I’ll get a trophy by default…
[/quote]

Nothing’s wrong with that, I’m hoping that I’m the only female in the under 5’1 category in Figure so that I can win by default :stuck_out_tongue:

Then, we can both enjoy Oreos and bacon with no worries!

Very nice training in here, GMs are crazy for the lower back, and wicked OHP PR.

110

[quote]Nikki9591 wrote:

[quote]VTBalla34 wrote: don’t give a shit what I weigh in for it, and there’s no way I am going to cut weight…I like oreos and bacon too much…so I will probably be lifting as a very light 308…but there probably won’t be any other fat asses there and I’ll get a trophy by default…
[/quote]

Nothing’s wrong with that, I’m hoping that I’m the only female in the under 5’1 category in Figure so that I can win by default :stuck_out_tongue:

Then, we can both enjoy Oreos and bacon with no worries!

Very nice training in here, GMs are crazy for the lower back, and wicked OHP PR.[/quote]

Hey Nikki…thanks for stopping by…i didn’t know you were that short…jeez! And there ain’t tnohing wrong with oreos…

When is your comp??

111

9.2.2 - Monday 10 January 2011

Squat (3x3): 330, 380, 425 (8) <–New PR!
Leg Press (3x10): 405, 405, 405
Seated Leg Curl (5x12): 135, 150, 150, 150, 150

Awesome workout today…

I went out and trained with Tim Henriques, who writes for T-Nation and is an accomplished Powerlifter himself…he invited me to join his Powerlifting Team (Team Force) and I think I am going to take him up on the offer…hes a very gracious dude and helped me with my form and gave me a spot on the new PR…

It was such a different atmosphere than what I am used to, everybody was all excited and shit after my set and were congratulating me and stuff…it was just a really tight team atmosphere…I’m definitely looking forward to meeting the actual team and starting to train with them…

Best part is the new place has a reverse hyper and a Prowler…RH should do wonders for my lower back, and prowler will be good for the spring once I decide to actually cut a bit of weight…

Pretty damn excited…

112

Nice, having people there that are interested in your progress definitely helps you push yourself. Good squatting! You don’t have to wait to use the Prowler, it is excellent for recovery sessions.

113

Yep, five feet even!

I have a comp in July, and just found out that I’ll be competing in September as well. I’m excited.

It’s taking you so long to say yes to the offer?!
That’s so exciting, congrats. It’s nice when people notice the hard work we put in ;D

And that’s an awesome squat PR, congrats again.
Oreos do the body good.

114

[quote]jakerz96 wrote:
Nice, having people there that are interested in your progress definitely helps you push yourself. Good squatting! You don’t have to wait to use the Prowler, it is excellent for recovery sessions.[/quote]

True…its just a pain to get to this gym compared to my regular one, so the chances that Ill drive out there just to do a recovery session are just north of zero…

[quote]Nikki9591 wrote:
Yep, five feet even!

I have a comp in July, and just found out that I’ll be competing in September as well. I’m excited.

It’s taking you so long to say yes to the offer?!
That’s so exciting, congrats. It’s nice when people notice the hard work we put in ;D

And that’s an awesome squat PR, congrats again.
Oreos do the body good.[/quote]

haha you are pint sized!

Agreed on the people noticing…i powerlift entirely for myself, but it is still cool when people give you props…

The hesitation was due mainly to logistics…the gym is a bit out of my way, and I would have to pay for two memberships until the contract at my current gym is up…but I’m pretty sure I’m going to just bite the bullet and do it…it will definitely be worth it in the long run…

115

Aha! It’s amazing what working out in an awesome place will do for your perceived intensity - maybe that’s why we do so awesome when we’re at ECBB! You HAVE to take me to this gym next time I am up there.

You’ve got at least 550 at the meet, and I can’t wait to see it.

116

No, I’m FUN sized… like Snickers… nom :stuck_out_tongue:

Ahh, two gym memberships. I see. Well, if paying both won’t put you on the street, then I say go for it. It’s a great opportunity and things like that don’t happen everyday.

When you get all famous though, just remember the little people. And in my case, I mean that literally.

117

[quote]Nikki9591 wrote:
No, I’m FUN sized… like Snickers… nom :stuck_out_tongue:

Ahh, two gym memberships. I see. Well, if paying both won’t put you on the street, then I say go for it. It’s a great opportunity and things like that don’t happen everyday.

When you get all famous though, just remember the little people. And in my case, I mean that literally.[/quote]

nom nom Snickers…my second favorite love (after Oreos of course)…Snickers are good though cause you dont have to have milk…oreos just dont cut it without milk…

I can definitely swing the cost, its only an extra $20 a month so not too bad for what I’d be getting…the prowler and reverse hyper make it an easy decision now that I’ve slept on it…sooooo I guess that’s whats up…

I dunno how famous I intend to get from this…maybe if I try out for the Redskins defensive line once I have an adequate amount of strength…god knwos they need it!

[quote]Polsen714 wrote:
Aha! It’s amazing what working out in an awesome place will do for your perceived intensity - maybe that’s why we do so awesome when we’re at ECBB! You HAVE to take me to this gym next time I am up there.

You’ve got at least 550 at the meet, and I can’t wait to see it.[/quote]

Thats for sure…ECB is an awesome place to work out and having those people around forces you to “bring it” at the highest level you can…probably also explains why I was able to set huge new PRs (for me at the time) in my first meet in squat and deadlift…now just for an explanation on why I shat the bed on bench…haha

118

9.2.3 - Wednesday 12 January 2011

Bench (3x3): 230, 265, 295 (10)
DB Bench (3x10): 65x2, 75x2, 85x2
DB Rows (3x10): 65, 65, 65

GPP: Basketball

Solid bench day…got a bit out of groove on the 5th rep or so but was able to recover and keep pumping them out…last rep was probably ugly, but got it under my own power…grinded a bit on the last rep because I was really hoping to hit it for 11

I didn’t have any pain in the right shoulder this week from the DB Bench, which was awesome…i would start to get a bit of a tinge if I let the DB get a bit too far out to the side from my body, but as long as I kept my form tight I was pain free…very exciting news…I’m hoping the unilateral bench and military stuff will help out my shoulder…

rows were rows…was going to do more of these, but I had a basketball game after the gym that I didn’t want to completely wear myself out for by doing Krock rows so I just kept the accessory stuff to a minimum tonight…

Basketball was fun…hadn’t played in about 10 months…since last season actually…it is a coed alumni league here in DC and I’ve played for Virginia Tech for the past 6 years now…we are always pretty competitive but have been a bit down the last couple years…we lost tonight by 1 in overtime even though we had plenty of opportunities to not ;let them get back into it, costly turnovers ended up killing us…none by me thankfully…i just went 0-4 for free throws…meh…Shaqfest

119

Oreos don’t come in ice cream cookies either. Snickers does.
Snickers 2, Oreos zip :slight_smile:

Prowler and reverse hyper?!
Sayonara old gym :slight_smile:

Yeah bench, things can get pretty ugly if form isn’t tight. I’m still learning that.

LMAO at Shaqfest
He can’t blame it on DB Rows before his games though.
So that’s your story and you’re sticking to it.

120

[quote]Nikki9591 wrote:
Oreos don’t come in ice cream cookies either. Snickers does.
Snickers 2, Oreos zip :slight_smile:
[/quote]

O RLY?