Quadsweep's Sis - Training Log

[Quadsweeps Sister]

4/19/05

DE SQUAT

Low Box Squat
185 x 2 (3 sets)
190 x 2 (6 sets)

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4/21/05

DE BENCH

Speed Bench
C,M,W grip for 9 Sets
85lbs this week. 90 felt a bit heavy today so I dropped down for the sake of speed.

DB Press (on Stability Ball)
30 x 12 (3 sets)
** this was hilariously fun. Trying to stay on that ball was crazy!

Bent Over Barbell Rows
135 x 10 (3 sets)

DB Front Raise
20 x 10 (3 sets) single arm

Face Pulls
65 x 10 (3 sets)

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4/23/05

MAX DEADLIFT

135 x 3
175 x 2
195 x 1
225 x 1
255 x 1
285 x 1

Well, not as much as I wanted, but pretty good considering it wasn't my 'week-o'-the-month'...when we gals aren't at our strongest. I'm hoping for a pull over 300, but it doesn't have to be much over to make me happy.

 

[Quadsweeps Sister]

4/25/05 -- 8 weeks out from the meet

ME BENCH

Flat Bench
65, 85 w/up
95 x 3
115 x 3
135 x 1

Well, Chamb is out of town this week so I am relying on others for a lift off. Our racks are horrible - so it is difficult for me to set myself without a lift as the bar is always too high in the rack. Although it was very nice to have my friends lift off to me - they were too fast and too far out over my belly. Got my head all screwed up. Stopped at 135.

DB Tricep Extension *Elbows out
20 x 12 (3 sets)

CG Pulldown
120 x 10 (3 sets)

Barbell Front Raises / DB Side Laterals *Superset
SL 20 x 10
FR 30 x 10 (3 sets)

Rear Delt (Bent over cable pulls)
30 x 10 (3 sets)
* Single arm

...missing Chamb
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[TheRide]

Good #'s baby! Keep it up!

 

[Quadsweeps Sister]

4/26/05

CARDIO

Upright Bike at 100+ RPM x 1hr
-- Sled pulling cancelled due to eternal pouring rain and cold...

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4/27/05

DE SQUAT

Speed Squat - Low Box Squat with Purple Band
135 x 2 (7 sets)
155 x 2 (3 sets)

Hypers
45lb plate held for 12r then set down and continue to 20r
(3 sets)

Pull-Thrus
120 x 10
(3 sets)

Seated Hammer Leg Curl
120 x 10 then drop to 75 for additional 10
(3 sets)
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[Quadsweeps Sister]

4/29/05

DE BENCH

Speed Bench
85 x 3 (C,M,W) 9 sets

DB Tricep Extension
30 x 10 (3 sets)

CG Pulldown
120 x 10 (3 sets)

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5/2/05

ME SQUAT

Free Squat

Testing out max squat today, straps up on suit and wraps to get used to the feeling of the gear.

135 x 3
175 x 3 suit
210 x 2
255 x 0 straps (too big a jump here)
255 x 1 knee wraps (tight as shit)
285 x 1 **Hell Yeah!

Band Glute Ham (*green band)
- on the hyper bench with band wrapped around upper back. Raise up and pull away from bench using glutes/hams.
3 s of 10r

Standing Leg Curl
25lb each leg (3 sets 10)

-----------------------

5/3/05

Shirt Work

70 x 5
95 x 3
115 x 3 (3 brd)
135 x 3 (3 brd)
145 x 2 (carpet)
165 x 2 (carpet) - put on Metal shirt
185 x 1 (carpet) **PR

About 8 weeks out from our meet now. Things are starting to feel better with my bench. Shirt is seating up in my armpits and around my shoulders better. Starting to get used to the heavier weight in my hands. Its been a good week.

Chamb hit 600 on the free squat day and 500 again on the bench tonight. He's doing great!

 

[majutsu]

Excellent job, both of you!

By the way, sis, why do you use carpet press so often? Is it your preference or a gender related factor or what? Just curious. I noticed you really seem to prefer the carpet press, and I got to wondering "why?". I am always interested in how people individualize their training.

 

[Parabellum]

Nice squatting.

Do you do rack lockouts? They really help me get used to heavy weight both physically and mentally.


Carpet presses sound interesting. I guess it allows the wieght to sink in a little more.

 

[wnt2bBeast]

nice work Sis...Chamb too
you guys are gonna rock the meet

 

[Chambewy20]

In response to the carpet press question, we've had a hard time getting these shirts to seat right and also getting them to touch. It's a freaky thing when you start jumping up anywhere from 100 to 150 pounds above what you are used to handling raw, especially when benching out of a squat rack with no real spotters half the time.

Also, in my jackass type logic, we started benching off of three boards, then to two boards, now we are working with carpet presses (when compressed, similar to a one board) and eventually down to the chest.

It's a bitch to think that we might bomb out on our bench in a meet solely because we are not used to the shirt and we can't get an opener to touch because it's too light and the shirt is too strong.

We are still trying to figure out where we are in regards to strength, when you put all the ingredients in, it can be a funky combination

 

[Quadsweeps Sister]

Nice squatting.

Do you do rack lockouts? They really help me get used to heavy weight both physically and mentally.


Carpet presses sound interesting. I guess it allows the wieght to sink in a little more.

Thanks Beast and Parabellum! I hope my squat is one of my stronger lifts. We have done the rack lockouts, it is a good idea to do them as you mentioned to get used to the 'feel'. Its mental as much as physical sometimes when going after a big weight. I think Chamb described the carpet pressing in great detail. It was nice to be able to get that 185 off the carpet rather than the boards. Made me feel closer to touching the weight. We have used the carpet over the past year or so and it really is a good training tool.

Majutsu: I don't think the carpet press is gender specific although I laughed to myself when I read that. I laughed because it does feel better on my chest [boobs] than a big old 2x4 sitting in between them...LOL!!!