Wednesday, December 31, 2008

Yet Another Squat PR...


I suppose everyone is getting sick of hearing about all my PR's of lately... Well, I have another one! Anna White joined Maura and me for a New Year's Eve workout. Maura was on the bench press and Anna and I did some squats. Here is how it all went down...

Back Squat
95X5

135X5

165X3

195X3

225X1

250X1 - PR

165X5

~I wasn't totally sure what my plan was going to be... if I felt strong I was going to try for another pr. I managed to get a huge energy boost with my super strong lifting partners in the room. Plus there were three out of town powerlifters training in the power room with us. They said there are no "girl powerlifters" at their gym. I decided to take advantage of the three big dudes being there and got a spot for my 250lb attempt. There was a video SNAFU... so only the photo above for evidence.

Front Squats
135X5X3


OH Presses
65X5

75X3
80X1
80X1

75X5

75X4
~Maura was doing them, looked like fun.

Tuesday, December 30, 2008

Bench Press

I almost skipped training on Monday... then Anna White showed up at The Press Gym. We decided to work on some bench pressing. Here is how it all went down...

Bench Press
75X5
95X3
100X3X4
~My shoulders are starting to bug me again...

Face Pulls
60X10
70X10X4
~I love this lift, made my shoulders feel better

Windmills
12kg - 3l/3r
12kg - 5l/5r
16kg - 5l/5r
16kg - 5l/5r
~For shoulder health

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

Thanks for showing up Anna!

Wednesday, December 24, 2008

Deadlift Training

Maura is out of town this week visiting her family for the holidays. Aaron and I spent a little time at The Press before going to my mom's house for treats and a holiday visit. I've been gearing up to test my 1RM on the deadlift. Here is how it went down for me...

Sumo Deadlift
135X5
185X5
225X3
255X1
275X1
285X1
285X1
~I wasn't sure where I was going to end up... I was planning to pull at least 275lbs, when that went up pretty easily, I decided to give 285lbs a try. The last time I pulled 285lbs was toward the end of May. I missed 286 at Raw Nationals and I missed 290 at Hudson. I have since learned a couple new techniques from Ellen Stein and I have also started taking creatine. One of my new techniques is a "grip and rip" sort of style... the down fall is sometimes I grab the bar unevenly. Not a big deal, as you can see in the second pull on the video. Any way, 285 went up much smoother today than it did in May. Here is something to look at...



Conventional Deadlift off a block
225X2X3
~No belt. Felt easy.

I goofed around with a couple other lifts after that. My energy was low and Aaron was ready to go so we called to quits a little early.

Monday, December 22, 2008

Bench Press

It was a cold morning, but some how I managed to meet up with Maura on Sunday to work my Bench Press. Mike and Jane Siegler were there and Paul Balyeat joined us as well. Here is how it all went down for me...

Bench Press
75X5
95X5
105X3
110X1
115X1X5
~I paused the lifts up to 115. I am still struggling to gather and maintain tension when I press up off my chest.

Pull-ups
3,3,3,3,3
~Super set with OH Presses

BB OH Press
45lbsX8
65X5
75X3
80X2
85X1X3
~I was inspired by Melissa Byers to give this lift a shot. I used to train this lift regularly... then I started to bench press. I don't remember where I left off... I will say 85lbs was a real challenge, I missed one at this weight, but came back to nail it. Chest up, abs tight!

Close Grip Bench Press
85X5
90X5X5
~I am really hoping this lift will give me more on the bench press.

Saturday, December 20, 2008

Another Squat PR

Well, my training schedule is all goofed up because of the holidays and fun time. Wednesday night I did some work on the bench press, which I didn't bother to record, mainly because I am sick of typing the same tiny little numbers over and over again. I went out with a couple girls I went to high school with last night which caused me to miss deadlift night. Maura and I met up after my two Saturday kettlebell classes to train at 12 noon today. Maura was on deadlifts, I decided to squat today and save deadlifting for Monday... complicated, I know. Any whooo... here is how it went down for me.

Back Squat
95X5
135X5
165X3
195X2
225X1
245X1 - pr by 5lbs.
~This is another squat pr for me, only 5lbs. I can't believe how easy it felt, especially after all the greasy crap I ate last night (which left me with a stomach ache) and teaching two kettlebell classes. Mitch Edlestein gave me a spot, Cheryl Anderson and Maura Shuttleworth were there to cheer me on. It must be a combination of the creatine and being surrounded by strong people. Thanks guys! Here is something to look at, I am wearing my lucky red velour plants...


Box Squats w/Bands
monster mini bands - 70lbs each
55lb+bands - 5
105+bands - 3X8
~I really like box squats with bands. Really had to drive through a spot about 3/4 to lock out. Felt great, really like this lift. I think this might be my new favorite assistance lift...

James Neilinger stopped by to chit chat today, which was very nice. James is a great guy and I feel lucky to have him in the same town.

Tuesday, December 16, 2008

A Squat PR - finally

Now that I have been training squats pretty hard for the past year, PR's don't come along very often. I finally got a PR on Monday night. Here is how it all went down...

Back Squat
95X5
135X5
165X3
195X2
215X2
220X2 - PR
~I forgot to use my belt on the 195 double. I didn't even notice until Maura pointed it out. The double on 220 is a PR only by 5lbs., but hey, I will take it where I can get it. Felt easy enough. Here is something to look at...




Romanian Deadlifts
135X5
165X5
185X5X3
~Used wrist wraps. Felt great.

Bulgarian Split Squats
Double 16kg 5l/5rX5X3
~love this lift...

I also did some ham-glute machine and abs. Can't remember exactly what though...

Monday, December 15, 2008

An extra day of Bench Press...

I really want a better bench press number. That means more training. I am throwing in an extra day of bench press this week in an effort to get something a little better. I don't usually go to the gym on Sunday, but I did this week. Here is how it all went down...

Bench Press
75X5
85X5X5
~Focused on a solid pause between every rep, and exploding off the chest.

Close Grip Bench Press
85X5X5
~Triceps training.

Pull-ups
3,3,3,3,3
~Super set these with the close grips.

Friday, December 12, 2008

Deadlift Training

The days are still getting shorter... the nights are long and cold. It is hard to feel motivated to do anything other crawl back under the covers and sleep. What can I say... my inner time clock says "time to hibernate". I didn't go to bed early tonight, I went to the gym for deadlift training. Maura was taking a night off of heavy lifting, she busied herself on the hamster wheel (aka treadmill). Chris Joseph was doing some box squats. John Hanson showed up later to join me, and Aaron was spending some time under the bar (pressing) so I wasn't totally on my own. Here is how it went down for me...

Sumo Deadlift
135X5
185X5
225X1
255X1X6
~I was scheduled to go to 245 tonight, but I was feeling greedy... Reps 1 and 2 felt a little heavier than I expected. Reps 3 and 4 flew up, easy. I finished the set feeling good.

Conventional Deadlifts
225X2X3
~Low back training. No belt. Easy, easy, easy.

Good Mornings
135X5
155X5
165X5
165X5
~ab training.

I also did some pull-ups and back extension.

Thursday, December 11, 2008

Bench Press Training

I have not been consistent with a workout plan in the bench press department. It is not for a lack of planning, but for a lack of projected strength. Wednesdays tend to be a long day, so, by bench press time rolls around, sometimes I am strong and sometimes I am weak. Maura and I met up on our own, but we were lucky enough to have lift off expert John Hanson join us. Here is how it went down for me...

Bench Press
75X5
95X3
1" Board
105X5X5
~ The first 3 reps flew up, no problem. Rep 4 made me work, the last rep was a challenging grind. Felt great!

Close Grip Bench Press
85X6
95X4
95X3
95X3
~the last rep was a challenge.

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


Monday, December 8, 2008

A day without Sunshine....

I was on my own for squats tonight due to a snow storm which kept Maura in Stillwater. I shorten-uped my squat workout by the suggestion of my husband. Here is how it went down for me (by myself)...

Back Squat
95X5
135X5
175X3
205X2X4
~Easy, easy, easy. Chit chatted with Mike Sampson, cross-fit dude who occasionally attends my kettlebell classes.

Box Squats
135X3X6
~Easy, got board, cut it short...

Friday, December 5, 2008

Solo Deadlifting

I was on my own for my deadlift workout tonight. Here is how it went down...

Sumo Deadlifts
135X5
185X5
215X1
235X1X8
~I'm at 80% this week, which is easy. Set the Gym Boss for 1.5 minutes to keep me on track. No belt.

Conventional Deadlifts
225X2X3
~Felt good. No belt.

Good Mornings
135X5
155X5X3
~Felt it in my abs.

Wednesday, December 3, 2008

Punch the Clock

Bench Press at The Press Gym...

Bench Press
75X5
95X3
2"Board
110X5
1"Board
110X3X3
~I was planning on going for 5 reps with 110 to the 1" board... but the weight was heavy and rep 3 was a struggle, so I decided to stop while I was ahead.

Close Grip Bench Press
75X5
85X6X3

Pull-ups
3,3,3,3,3
~Super-set these with the close grips...

Windmills
12kg - 3l/3r
16kg - 3l/3r
16kg - 3l/3r
~Love this lift... highlight of the evening.

I also did some pullovers with a 16kg kb on a stability ball and some over head presses with the 16kg. I also pressed the 12kg plenty with my kb classes today. I started taking creatine today upon the suggestion of my mentor Ellen Stein. Hopefully that will help pull my bench press out of the toilet. LOL!

Tuesday, December 2, 2008

Squat Training

Anna White joined Maura and me again for some squat training at The Press Gym. Here is how it went down for me...

Back Squat
95X5
135X5
175X3
205X2X5
~I goofed up my lifting schedule... I was only supposed to lift 195 tonight, I am now a week ahead of schedule.

Pause Squats
115X8
135X8
135X8
~Wow, the bar felt really light after squatting 205! Felt Great!

Bulgarian Split Squats
Double 16kg kettlebells, 5l/5rX3
~I love this lift.

Ham-Glute Machine
6,6,6
~this thing is always tough

abs.