Saturday, May 30, 2009

Bad Blogger

I have been training... I just haven't been blogging about it. I am planning on doing the Duluth Twin Ports Meet at the end of June. Last night was deadlifting. Here is how it went down...

Sumo Deadlift off 35lbs. Plates
115X5
165X5
215X3
255X1X10
~I'm not doing my typical Ellen Stein "Grip and Rip" technique when I pull with the little plates. I am grooving the techniques I picked up from Shawn Cain. I think I got the best pull on the last one. Who would think picking up a barbell off the floor could be so technical? LOL!

Conventional Deadlift
255X2X3
~Went up fine.

Friday nights are low energy nights for me. I am going to have to play around with changing up deadlift night next cycle. I am trying a "Less is More" approach to training. I really wanted to do set of 3 for conventionals, but just didn't have the juice. I also wanted to get one more night of rack pulls before the meet, but felt too tired. Oh well. It will be interesting to see how this next meet goes for me.

Monday, May 18, 2009

Deadlifting and Squats

Friday
Deadlift Training

Sumo Deadlift off 35lbs Plates
115X5
165X5
195X3
225X1X12

Conventional Deadlift
225X5X3

Rack Pulls
275X3
315X2
315X1
~low on energy, couldn't finish rack pulls

Sunday
Skipped Bench Press

Monday
Squat Training

Back Squat
95X5
135X5
165X5
195X3X7

Walkouts
245
275
300
~Wow, heavy.

Pause Squats
135X8
140X8
140X8

Ham-Glute Machine
8
8 + 5lbs
8 + 5lbs.
~I seam to suck at these more...

Thursday, May 14, 2009

Bench Press

Maura and I are back in the groove of training. Wednesday is our regular bench press day. Here is how it wend down for me...

Bench Press
80X5X5

Close Grip Bench Press
80X5X3

Pull-ups
5X3

Chest Supported Rows
45X8X5

TGU's
12kg - 3/3,2/2, 1/1

abs.

Tuesday, May 12, 2009

Squat Training

Last Monday was my first day back to pl training. Wow, my butt and legs were really sore for 3 days! I'm back on track to my regular training cycle. Here is how it went down for me...

Back Squat
95X5
135X5
165X3
185X3X8
~Oops, I was supposed to do only 180lbs. Some sets I wore my belt, some sets not. The weight was challenging, but very doable.

Heavy Walkouts
235
265
285
~Wow, heavy.

Front Squats
135lbs 5X3

Ham-Glute Machine

Sunday, May 10, 2009

Bench Press

I spent some time with my mom and sister this morning in honor of Mother's Day, then off to the gym to train some bench press. Here is how it all went down for me...

Bench Press
45X5
75X5
95X3X8
~At the RKC in April Pavel took some time to help me work on lat activation to help out my pathetic bench press. I felt honored to have had some personal attention from the Chief Instructor himself in an effort to fix my weakest lift.

Pull-Ups
BW X 3
10lbs X 3
15 X 2
20 X 1
25 X 1
20 X 1
20 X 1
15X 1
10X1

DB Skull Crushers
18lbs X 8
20lbs X8
25lbs X 3
20lbs X8
25lbs X 3
20lbs X 8

Face Pulls
60X10
70X10X4

Getting back into the Groove

I am lucky enough to have a training partner who is very consistent about training. We have mapped out a schedule that has worked for us for over a year and a half now. I think that is pretty amazing. One thing that makes it easy to have a schedule like this is that Maura is not only my training partner, she is also my friend... our friendship grew from training and competing together other over the past months. We are two women in a male dominated sport who just happen to train at the same gym, be close in size, and have totally different strengths.

Any way, after my Hawaiian vacation, it has been hard for me to get back into the groove. I have a possible meet coming up at the end of June in Duluth. I had better get with it. Here is what went down this past week.

Wednesday

Bench Press
85lbsX3X8

Pull-ups
3X6

Friday

Sumo Deadlift
135X5
185X5
225X3
255X1
285X1,1,1
~Goofed around with my set up a little. Felt heavier than I expected. I do feel like I can pretty much pull 285lbs at any give time.

Conventional Deadlift
225X2X3
~Felt heavy.

Monday, May 4, 2009

Two weeks off!

Well, that felt weird.... For the past two years I have been training kettlebells full tilt boogie. For the past year and a half I have also been training powerlifting with hardly a break at all. My last workout was April 19, a squat workout with Ellen Stein after assisting at the RKC.

Today I broke my training fast with a squat workout. Here is how it all went down...

Back Squats
95X5
135X5
165X5
175X5X5
~High volume for me!

Front Squats
135X3X3

BSS
Double 12kgs 5X3

Ham-Glute Machine
8,8,8