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National's Training Log

bigguns15

bigguns15

New member
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.
 
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
 
Vulgar_Display_Of_Power said:
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
Click to expand...

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.
 
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
 
Bigguns, are trying the technique of rotating your pinkies off the bar? It's working so much better for me.
 
spatts said:
Bigguns, are trying the technique of rotating your pinkies off the bar? It's working so much better for me.
Click to expand...

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.
 
10-27-03

Sprinting and Sled Dragging

Sprints (I'm not very good at these)
40 yards x 3
60 yards x 3

Forward Sled Drag
90 x 80 yards x 2

Backward Sled Drag
90 x 80 yards x 2

Bent Over Drag with Rope inside legs
90 x 80 yards x 2

Forward Ankle Drag
25 x 80 yards x 2

Backward Ankle Drag
25 x 80 yards x 2
 
10-28-03

Traps and Triceps

Trap Bar Shrugs
45 x 50
95 x 30
135 x 20
185 x 20
225 x 10

DB Shrugs
50 x 12
70 x 12
75 x 12

Rolling DB extensions
25 x 12
30 x 10
20 x 10

BB Bent Rows
135 x 10 (was jerky, and wanted my form to be stricter, so lightened the weight)
115 x 2 x 10
 
10-30-03

ME Squat/Deadlift

Front Squat to a Low Box (11")
185 x 1
205 x 1
225 x 1
235 x 0

I thought I should have been stronger on these. I was having a lot of form trouble. I couldn't sit back and my knees tracked over my toes. Is that supposed to happen?

BB SLDL
225 x 3
255 x 3
275 x 3

45 degree Back Extension
25 x 2 x 12
35 x 12

4 x 12 Abs

Pulldowns
100 x 3 x 12
 
I'm only guessing because I don't know, but on the front squats that might be an abdominal weakness. I know front squats/zercher squats are harder on my core than just about anything, especially done from a box. Hopefully someone else can shed some light.

Great SLDL btw. Wow.
 
Hey,
I thought your front SQ looked good. It's hard to sit back in that exercise due to the bar position. Your bench looked great too. I haven't had a chance to watch the video yet. I'm hoping to watch it tomorrow. Chris was sick today, so it was a busy day of playing daddy.
 
slobberknocker said:
I'm only guessing because I don't know, but on the front squats that might be an abdominal weakness. I know front squats/zercher squats are harder on my core than just about anything, especially done from a box. Hopefully someone else can shed some light.

Great SLDL btw. Wow.
Click to expand...

I'm working my core now, more than ever. If it was a weakness, I'm working on bringing it up. Thanks. :)
 
flapwrlftr said:
Hey,
I thought your front SQ looked good. It's hard to sit back in that exercise due to the bar position. Your bench looked great too. I haven't had a chance to watch the video yet. I'm hoping to watch it tomorrow. Chris was sick today, so it was a busy day of playing daddy.
Click to expand...

Glad that's what it's supposed to look like. Thanks for all your help. I know you are a busy man. :)
 
11-02-03

DE Squat/Deadlift

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

Set #7
Set #8

I felt alot better on these than last week. I was really concentrating on getting my elbows under me.

Speed Deadlift
255 x 6 x 1

Set #4, 5, and 6

GHR from the floor
4 x 12

Leg Raises
4 x 12
 
speed on the squats is decent (but not great) for how low you are squatting, imo that is very deep, but you are training for a usapl meet, so.......

you need to keep from shuffling your feet around when you sit on the box. i think you need to spread the floor more with your feet. get your feet planted on the out side of you sole, almost like your going to roll your ankle over. this should help with that, and bring your hips into the squat alot more.
 
LB is correct (as usual). Go down faster on the squats. The deads look good, but knees out! Your knees are coming in slightly right as you grab the bar. I still haven't watched the video yet. I will do it before I leave for Nationals.

BY
 
Looks great. Think you have the same style lifting shoe as me. Vids are a bit choppy because of the crappy computer i have at work so I can't really comment on form. The weights look great though.

Cheers,
Scotsman
 
Thanks Liftbig and Flapwrlfter. I've never done box squats with a suit on before. I think it actually might be a little too tight in the legs. I'm ordering a new one. In the meantime, I'll make sure next weeks look better.
 
11-03-03

Sprinting and Sled Dragging

Sprints
40 yards x 3
60 yards x 3

Forward Sled Drag
90 x 80 yards x 2

Backward Sled Drag
90 x 80 yards x 2

Bent Over Drag with Rope inside legs
90 x 80 yards x 2

Forward Ankle Drag
25 x 80 yards x 2

Backward Ankle Drag
25 x 80 yards x 2
 
11-04-03

Traps, Triceps, Shoulders

BB Shrugs
45 x 50
135 x 30
185 x 20
225 x 20
255 x 10

DB Shrugs
75 x 12
80 x 2 x 12

Rolling DB Extension
25 x 3 x 12

Superset Front/Side Raise
20 x 12
15 x 2 x 12
 
11-06-03

ME Squat/Deadlift

Reverse Deadlift w/ Green Bands
I wasn't quite sure how to set this up, but I did the best I could. Pwr_machine built a nifty platform to go inside the powerrack so my feet would fit. I started with 225 just to see how it felt with the bands. I guess I expected it to be a little heavier. I pulled, and the weight shot up so fast I nearly fell backwards. It was rather amusing, lol.
405 x 1
455 x 1
475 x 1
500 x 1
515 x 1 (can we say ugly!)

I was trying to keep my knees out, but as I would start to pull hard, you can see they come in a little. I'll get to practice that better on the speed deads on DE day.

High Pulls
95 x 3
115 x 2 x 3

45 Degree Back Extensions
35 x 3 x 12

Cable Ab Crunches
35 x 12
50 x 2 x 12

Reverse Grip Pulldowns
100 x 12
110 x 12
120 x 12
 
Dang you're strong!

I was told to set the pins at shoulder level for those reverse band DL and use the blue bands. The band tension is supposed to be totally gone at lockout.
 
Bec,
A bit too much tension at the top with the bands, but you strained like hell. It's the straining that you are after. Keep up the great work. Things look good so far. Shoot me an email if you have any questions. I'll be out of town from this Wednesday until the following Monday.

BY
 
hey there, i have a problem keeping elbows tucked on box squats, what is the "pinkie rolling" technique u ladies are talking about to help with this? shoot me a pm if u would, thanx in advance:)
 
you just dont have your pinky on the bar. you only grip the bar with your thumb, and three fingers. let the pinky stay off the bar. it changes the angle of your wrist, and for alot of people with shoulder inflexability this works great.
 
11-7-03

I'm a little behind in posting my workouts, lol.

Sprinting and Sled Dragging

Sprints
40 yards x 3
60 yards x 3

Forward Sled Drag
90 x 80 yards x 2

Backward Sled Drag
90 x 80 yards x 2

Bent Over Drag with Rope inside legs
90 x 80 yards x 2

Forward Ankle Drag
25 x 80 yards x 2

Backward Ankle Drag
25 x 80 yards x 2
 
11-8-03

Shirted Bench Day

Shirted Bench Press
215 x 5 x 3

Last Set

4-Board (taking it to a max)
275 x 1
300 x 1
315 x 1, with a touch of help. Pwr_machine said he just guided it for me. As I watch the video, it looks as if the bar goes towards my feet first.

3" Pin Presses
260 x 2 x 1
275 x 3 x 1
290 x 3 x 1
300 x 2 x 1

Somehow I managed to strain my neck a bit on the last sets of pin presses.
 
flapwrlftr said:
Bec,
A bit too much tension at the top with the bands, but you strained like hell. It's the straining that you are after. Keep up the great work. Things look good so far. Shoot me an email if you have any questions. I'll be out of town from this Wednesday until the following Monday.

BY
Click to expand...
Ok, thanks. I'll set the bands up on the pins next time. Should I still use the green bands?
 
11-9-03

DE Squat/Deadlift

Box Squats w/Purple Band
220 x 6 x 2
4th set
6th set

I was really trying to concentrate on spreading the floor this time. It felt better.

Speed Deadlift
225 x 6 x 1
A couple of sets

I was thinking, "Knees Out!", the entire time.

Cable Pull Throughs
3 x 12

Wide Leg Jackknife Sit Ups
4 x 12
 
Nice work Bec. Your form is incredible.

Tell Jimmy Boy that I'm still waiting on the info on that sumo platform.
...chad...
 
cheesecake said:
Nice work Bec. Your form is incredible.

Tell Jimmy Boy that I'm still waiting on the info on that sumo platform.
...chad...
Click to expand...
Thanks. There's always something to improve on though :)

I'll relay that message to Jimmy Boy ;)
 
11-11-03

Traps, Tris, Shoulders

Had to keep it light today on the traps. I strained my neck on Saturday while benching and it hurt a lot today. It's hard to hold my head up straight. I thought a little activity would help get the blood moving.

DB Kelso Shrugs
40 x 3 x 12

Rolling DB Extensions
25 x 12
30 x 2 x 12

Superset Front/Side DB Raise
20 x 12
15 x 12
 
11-13-03

I'm just a little behind with this, lol. Here goes.

ME Squat/Deadlift

Bent Over GMs
205 x 3
225 x 3
245 x 3

Rack Pulls (conventional, 4" below knee)
275 x 3
315 x 3
365 x 2 (back started to round a whole lot, so didn't try for a 3rd rep)

45 degree back extensions
35 x 3 x 12

Cable Crunches
45 x 3 x 12

Reverse grip pulldowns
100 x 12
110 x 12
120 x 12
 
11-15-03

Went to Atlanta for the weekend and trained with Kara B. and the folks from North Georgia BB Club. They were so great!

Shirted Bench
225 x 5 x 3

Kara then let me try on one of her denim shirts, wow! Tried some singles on a 2 board
275 x 1
315 x 1
345 x 1, I was pretty pumped about that!

Then tried a single with no board, 315. I got it to touch, but was way out of the groove, and exhausted. Pwr_machine helped guide it up.

3" Pin Presses
270 x 1 x 1
285 x 1 x 1 x 1

Kara let me keep the denim. She actually said it was a pretty crappy shirt. I can't wait to get one made just for me!!
 
11-16-03

DE Squat/Deadlift
(Still in Atlanta :) )

Box Squats w/Purple Band
240 x 6 x 2

Speed Deadlift
245 x 8 x 1

GHR (on the real machine, lol)
3 x 12

Decline sit ups
3 x 12
 
11-17-03

Sled Dragging

Forward Sled Drag
90 x 80 yards x 2

Backward Sled Drag
90 x 80 yards x 2

Bent Over Drag with Rope inside legs
45 x 80 yards x 2

Forward Ankle Drag
25 x 80 yards x 2

Backward Ankle Drag
25 x 80 yards x 2
 
11-18-03

Traps/Shoulders/Tris

BB Shrugs
45 x 50
135 x 30
185 x 20
225 x 20
275 x 10

DB Shrugs
80 x 10
90 x 2 x 10

Rolling DB Extension
25 x 12
30 x 2 x 12

Side Raise
20 x 3 x 10

Plate Raise
35 x 3 x 12
 
11-20-03

ME Squat/Deadlift

Low Box Squat (10" box)
275 x 1
295 x 1
315 x 1
335 x 1
350 x 0

Almost had the 350, I just tipped forward a bit and Pwr_machine pulled me back and I finished it. Almost...

SLDL
225 x 3
275 x 3
295 x 3

Cable Pull Throughs
45 x 3 x 12

Weighted Cruches
10 lb x 3 x 12

Pulldowns
100 x 10
110 x 10
120 x 10
 
Glad to see your posting again.

I was missing reading about your progress, always motivates the heck out of me.
...chad...
 
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