Friday, November 28, 2008

Deadlifts

Maura and I were joined by Aaron for an early deadlift session. Were all enjoying a day off after Thanksgiving. Here is how it went down for me...

Sumo Deadlifts
135X5
185X3
215X1X12
~Focused on making my deadlift look like Ellen Stein's. The Ready Aim Fire technique. Ellen looks like a little cat when she grabs the bar, quick and smooth. Here is a visual for your viewing pleasure...


~Ellen pulling 314 at Raw Nationals


~Me channeling Ellen... Ready - Aim - Fire! Quick like a little cat.

Conventional Deadlift off a Block
215X2X3

Good Mornings
95X5
135X5
155X5
165X3
165X5
165X5

Pull-ups
3
10lbsX2
15X1
15X1
10X2

KB Swings
32kgX10X3

abs.

Wednesday Bench Training

Met up with the National Bench Press Champion Maura Shuttleworth for some work on the bench press. I had a long day... starting with a 6am Kettlebell class at Vitality. I was on the go all the way up to 7pm. Unfortunately I was a little low on energy by workout time. Here is how it all went down...

Bench Press
75X5
95X3
2 Board
105X5
1 Board
105X5
Chest with a Pause
105

Close Grip Bench Press
75X5
75X5
85X5
85X5
85X5

Pull-ups
3,3,3,3,3,3

Monday, November 24, 2008

Squats

It was just Maura and me for squats tonight at The Press Gym. Here is how it went down for me...

Back Squats
95X6
135X5
165X3
185X3X7
~felt great, worked on keeping my feet even.

Box Squats
135X3
155X3
175X3X3
~felt good, 175 was challenging, but doable.

Front Squats
135X5X3
~felt easier than last week

Ham-Glute Machine
6,6,6

abs.

Saturday, November 22, 2008

Mini FMS

Brett Jones is putting on a day and half FMS Workshop in Minneapolis. I really wanted to do the DD 4 day FMS, this little workshop fits in my little kettlebell business budget much better. I am thrilled.

We spent the day learning how to administer the screening. Tomorrow we will learn the corrective exercises. So far, FMS fits really nicely with my Z training. I even had a chance to chit chat with Mr. Jones a little about this very subject.

I also got to meet James Neidlinger, Spencer Bradford and Laura McCabe. They are three local kettlebell folks I haven't had the chance to meet yet! How lucky am I? James, Spenser and I were in a group practicing the assessments. Laura works at CES as a trainer/kettlebell instructor. Here are a couple shots of Brett, Spencer and James in action...


James N preforming the Rotary Stability test
I would call this a "3"


Brett Jones checking up on us... Spencer measures James' femurMe with Laura McCabe, another Yoga driven Kettlebeller

Friday, November 21, 2008

Deadlifts

Maura and I met up for a new cycle of deadlifting. It was a large group of us tonight... Sean Schneiderjan, the Friday brothers (Shawn and Aaron), and Russ Roque showed up to pull with us. Maura and I are preparing for The Arnold in March. Here is how it went down tonight...

Sumo Deadlifts
135X5
185X1X15
~I was working on speed and perfecting my form.

Conventional Deadlift off a Block
135X5
155X5
155X5

Pull-ups
BW - 3
10lbs - 2,2,2
BW - 3
~my pull-up all of a sudden stink... I better work on this.

Thursday, November 20, 2008

Bench Press...


It is known by everyone how pathetic my bench press is. It is, by far, my weakest lift. How can I bury a double body weight squat and still not be able to press my body weight even once? My case is so sad, Mike Siegler took pity on me and gave me a bench press lesson on Sunday. I have added a couple new strategies to this troubled lift.

The cycle I trained before Hudson had lots of missed training time in the bench press department due to sick shoulders. I have some catching up to do, here is how it went down for me tonight...

Bench Press
75lbsX8
95X3X5
1"Board
105X3X3
~My plan for this cycle is to work with reps of 3 in an effort to keep my shoulders healthy. The presses at 95lbs were done with a pause, which was challenging, but very doable. The board presses with 105 felt good. I kind of feel like this is cheating, but I have been assured by many lifters this is the way to go if I want to get stronger. Shoulders felt fine tonight.

Face Pulls
60X10
70X10X2
~I feel like I need this movement to counter act all the internal rotation of the bench press.

DB Floor Press
20lbsX10
30lbsX8X2
~Triceps work... I think this might be a weak link.

My plan was to include some over head presses, windmills and pull-ups, but I just got too tired. I actually did some double over head presses with my class earlier. I will do the windmills and pull-ups today sometime.

Monday, November 17, 2008

Squat Training, New Cycle


Anna White joined us for squats tonight, which is always a special treat. I wanted to post a picture of us because Anna was left out of the group photo from Hudson. She was busy giving a sample for a drug test when it was picture time. Anna placed second in the Women's Raw division. Anna is a great lifter with lots of potential and we love having her around.

Maura and I have been invited to lift at The Arnold Sports Festival. This is a huge honor, especially for me. The Arnold is March 6-8, so we have a few months to prepare. Today is our first day back at training. Here is how it all went down for me...

Back Squat
95lbsX5

135X5
170X3X8

~Felt great! Weight flew up.

Front Squat 135X5X3 ~I need to work on FSQ's more. These felt heavier than I remember.

Bulgarian Split Squats

12/12kg kbs - 5/5
16/16kg kbs - 5/5

16/16kg kbs - 5/5

~I love this lift.

Ham-Glute Machine
8,8,6,6

abs. hate abs.

Sunday, November 9, 2008

The Mini Titans

Maura Shuttleworth, Me, Cheryl Anderson

Maura Shuttleworth is my regular training partner and National Bench Press Champion for the past 6 years! Maura captured the State Record in Bench Press this weekend with a 190lb press at 114lbs. Maura is invited to the Arnold Sports Festival along with me and she took second in the Women's Geared Division.

Cheryl Anderson trains regularly at The Press Gym and is a two time National Champion. Cheryl set a new State Record in the Deadlift this weekend with a 335lb pull at 105. Cheryl took first place in the Women's Geared Division.

I set a new State and American record in the Raw Division with a 240lb squat in the 123lb class. I also took First Place in the Women's Raw Division!

Maura, Cheryl and I were lucky enough to be featured in a You Tube video made by Mike Seigler jr. Here is a condensed version of the Hudson Natural Open and how it all went down for the three of us ...

Saturday, November 8, 2008

Hudson Natural Open Powerlifting Meet


Border Battle Winners!
Team Minnesota

This is meet number 3 for me. Here is how it all went down...

I had to do a little dieting because I no longer walk around at 121lbs any more. I usually weigh in around 125lbs. There is no way I am going to compete in the 132's, so I have to reign it in when I compete. This is good for me on a couple levels. It keeps me from running wild in the weight department and it teaches me compassion for people who have to change their diets to lose weight. I was on a no treat, no corn chip, no booze diet for the past week. I weighed in at 121.5 this morning and I am about 121 now. So, not bad.

Squat was my main focus since Raw Nationals. I goofed up my last attempt on the squat at a meet and was stuck with 226lbs, when my plan was to nail 242lbs. Today I nailed 240lbs, no problem! American Record for the Women's Raw 123lbs class!


~Here is 240lbs on my third attempt.

Bench press is nap time for me. I don't like this lift, I am not good at it, and I guess I don't care about it that much. I do care a little because I do train the lift. I might like it more if I didn't suck at it. For now I try to use this time to recover and get ready for the Deadlift. Any way... 105 flew up no problem, but 115 was a no go. So, I was stuck with 105lbs.

Deadlift, the last lift of the meet. I used to love this lift... now it is a point of frustration. A year ago in September I competed in my first TSC and pulled 260lbs. The meet I did in February I pulled 281. I pulled 285 in the gym in May. Now I feel like I am hit and miss on this lift. My sticking point is off the floor. If I can break the floor, I can nail the lift.

I opened with 260, the bar flew up, no problem. My plan was to go for 285 on my second, but I backed down to 280 because I was feeling low on energy and I didn't want to get stuck with 260. Well, 280lbs flew up. It was probably my strongest 280 pull ever. I placed my third attempt at 290 for a pr... well, I missed the lift. I made the mistake of watching the two people before me miss their lifts. My brother-in-law pointed this out. Oops. The second problem was the fact that I just ran out of gas... I will write more about the dynamic of competing and meets.


~Here is my second attempt at 280

My total was 625lbs and I took first place in the Women's Raw division. I had a great time and learn a lot!

Tuesday, November 4, 2008

Last workout, time to chill

I had my last workout before the Powerlifting meet in Hudson Wisconsin.

On Sunday Maura and I got in the last of our bench pressing. Paul Balyeat brought along some weight releasers, which are way cool. I have never used weight releasers before... I can't wait to try them for squats. I did a few singles with 105lbs plus the weight releasers (16lbs/ 8 each). I also did some presses with commands. I always wonder if I would like bench press if I didn't suck at it so much...

I haven't done much for my bench press these past few months. My shoulders seam to be defective, I get painful flair ups that come out of nowhere, for seemingly no reason. According to the FMS I have impingement. I'm not sure what I am supposed to do about that. The past couple months, bench pressing has been bugging my shoulders. Thankfully, I am pain free right now.

Last night I did my opening squat and deadlift. I am feeling very strong in the squat. Here is the specifics...

Back Squat
95X5
135X5
165X3
190X1
210X1
~I am planning to open with 210, which felt very light and easy last night.

Sumo Deadlift
135X5
185X3
225X1
255X1
~I am actually planning to open with 260lbs. I goofed up on loading... oops! I have such a quick drop off in regards to breaking the floor, 255 flew up no problem.

For the rest of the week I will be doing mental training. I am working on being calm and relaxed, thinking positive thoughts... at the same time keeping volition, intensity and focus. At Raw Nationals, I was so stressed out and nervous it ruined my strength. Getting psyched out is a huge energy drainer. I refuse to let that happen this time.

I am also cutting weight. I am trying to be a little more gradual about it this time. At Raw Nationals I had to fast the last half of the day before the meet. I even had to sit in the Sauna a little bit. I really don't want that to happen this time. I was 123.5 two weeks ago. I am 126 this morning. I have a crappy scale and my weight seams to fluctuate by a couple pounds, so who knows what I truly weigh... that is it for now.