National's Training Log

[bigguns15]

My 12 week training cycle for the USAPL Women's Nationals meet began today. I'm fired up and ready to move some weight!

Today was Shirted Bench day. Mule has been helping me with a training cycle. Thanks Mule

Shirted Bench
Warm-up to 185, then put my shirt on
200 x 5 x 3

Video of the 2nd set

Video of the last set

3-Board Press
195 x 3
205 x 3
235 x 3

4-Board Press
245 x 3
260 x 3

3" Pin Presses
225 x 3
250 x 10 x 1

Front/Side Raise Superset
20 x 2 x 8

After all that, I really thought I was going to die, lol. I'm just not used to that much volume. I expect as my level of conditioning rises, I will feel better at the end of the workout.

 

[pwr_machine]

Nice work, today. I'm looking forward to 12 more weeks of hard training!

 

[Vulgar_Display_Of_Power]

Rebecca-

Are you doing another bench day of some sorts? I have mine broke down with Monday=Lockouts, then Thur=Shirt and board work. Curious what your routine on bench looks like now.

THanks
L

 

[PolishHammer1977]

Looking good woman!

 

[bigguns15]

Rebecca-

Are you doing another bench day of some sorts? I have mine broke down with Monday=Lockouts, then Thur=Shirt and board work. Curious what your routine on bench looks like now.

THanks
L

I have a bench assistance day where I do a ton of shrugs. I also do a few sets of rolling db extensions for triceps.

That is the way Mule has written it out for me. I believe that if you are training only for bench, the MM guys have a raw and a shirted day. But, if you are planning on squatting and deadlifting, then it is more like the way I'm doing it.

 

[slobberknocker]

Awesome. I'm looking forward to reading this journal.

 

[bigguns15]

10-26-03

DE Squat/Deadlift

Flapwrlftr is helping with my training on squat/deadlift for the next 12 weeks

Box Squats (suit on, straps down)
220 x 8 x 2

Set 6

Set 8

Flapwrlfter has already mentioned that my elbows need to stay more under the bar. I guess I has a brain fart. I'll be sure to remember that for next week.

Speed Deadlifts
225 x 8 x 1

Revese Hypers on Stability Ball
4 x 12

Standing Cable Ab Crunches in Squat Stance
35 x 12
40 x 12
45 x 12

 

[bigguns15]

Thanks PH and Slobber

 

[spatts]

Bigguns, are trying the technique of rotating your pinkies off the bar? It's working so much better for me.

 

[bigguns15]

Bigguns, are trying the technique of rotating your pinkies off the bar? It's working so much better for me.

I haven't tried this yet. I can get my elbows under the bar without doing it, but I have to remind myself to do it. I'll give that a try this week.