Quadsweep's Sis - Training Log

[Quadsweeps Sister]

02/14/05 - Happy Valentines Day

ME Bench

3 Board Press *Grip 1" inside comp (ring finger on rings)
W/up bar, 45#, 65#, 85# -

95 x 3
115 x 3 (keep damn elbows tucked)
135 x 1
145 x 1

Skulls *Curl bar

65 x 3s of 10

DB Tricep Extension *Simultaneous

25 DB x 3s of 10

Face Pulls *used dbl loop strap

60 x 3s of 10

This is my first training log week on the forum. I lost my PL notebook documenting the entire last year's training so I'll start with last week. I've been powerlifting now since April 04. My weight was regulating after 7yrs of comp BB and has steadily dropped to level out for ~4mos now at around 133-135. I expect I will compete at 132. I've done 2 push/pulls and look fwd to first full meet in June 05. I hope you find my log interesting - a small girl in training! Ideas and constructive criticism are always welcomed.

 

[Quadsweeps Sister]

02/16/2005

ME Squat

High Box Squat *usually low, but today went 1/2" above parallel
Straight Weight (no bands) - W/up 135, 155, 175
205 x 3
235 x 3
255 x 2
275 x 2 *PR
300 x 1 *PR

Pull-Throughs
110 x 3s of 10

Band Leg Curls *Green J.S. Band
3s x 10

Standing Straight Leg Curl (single leg)
25# for each leg for 3s of 10

Can someone remove the duplicate thread please? I don't know why it put out two. Thanks!

 

[Quadsweeps Sister]

2/17/05

DE Bench

Speed Bench *straight weight/3 grips. I haven't gotten enough strength yet to use the bands, but will try them next week. (mini's)
W/up 55, 65, 75

75 x 3 (C, M, W) 3 sets
80 x 3 (C, M, W) 3 sets
80 x 3 (C, M, W) ...stayed w/ the 80 on these 3 sets also
______ 9 total sets

Incline DB Push-ups *Hands on the Barbell with legs up on incline bench. Change out 3 grips. Fast.

4 sets of 12 - 15 reps. (used to do 20r but experienced weakness today)

Close-grip pull down *don't usually do these...ever. Just changing it up a bit.
105 x 10
120 x 10
120 x 10

Traveling up in the morning (Saturday 2/19) to WSB to do a DE Squat workout. Been awhile since I've had the pleasure. Will let everyone know how that goes.

 

[wnt2bBeast]

great log sis..very impressive too
are you stronger than chamb? j/k lol

on sq/dl days do you use any equipm? loose briefs or you doing them raw?

 

[big4life]

Great log!!

I might try doing the Pull-Throughs on my next leg workout.

 

[suk1978]

awesome squat weights!

 

[Quadsweeps Sister]

02/19/2005 (Training at WSB this morning...)

Low Box Squat * 14" box with purple bands

** I have no idea whether the band tension includes the weight of the bar or does not - so the weights here are assumed 'with' the bar included.

W/up 65 x 5, 95 x 5, 135 x 3 (plus band)

185 x 3 (plus band all below)
205 x 3
205 x 2
215 x 2
225 x 2 *(This where for some reason I lost it - I lost tightness when I sat on the box. I friggin FOLDED in half like my head was between my legs or something and I'm sitting on the box. Louie said he hadn't seen that for years. I have never lost it like that. Who the hell knows? Very humbling experience today.)

Free-Squat (*with straps up on new Metal suit)
--practice form and sitting way back on box

4 sets with 135 plus purple bands

Russian Kettle Balls

--2 sets of 20
Swing-thru's (*both hands on 18lb kettleball, swing upward in front of you like a plate raise per se, let it swing back thru your legs with a slightly modified squat stance. Kills your hams and shoulders - great cardio!

--2 sets of 20
1-Handed swing-thru's. Much like the above, but using one hand then releasing kettleball at the top of the movement and catching it in mid-air with the other hand.

--2 sets of 20 each arm
Ball Supported shoulder tractioning. This is like an Ab workout and shoulder rehab all in one. Seating on a big ball one your back like you would do crunches...hold a smaller kettleball in on hand, raise the kettleball above you straight arm and press it up toward ceiling (straight arm). Switch arms - so other side. Tough!

Speed Pulls *(out of J.S. platform with doubled mini's across the barbell)

6 sets of 1 rep with 135 plus bands

Reverse Hypers *(used new reverse hyper being patented!)

25lbs on pendulum x 10
50lbs x 10
50lbs x 10

...drove home beat up. Good times, good times.

__________________
Mythicwrld

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

 

[Quadsweeps Sister]

great log sis..very impressive too
are you stronger than chamb? j/k lol

on sq/dl days do you use any equipm? loose briefs or you doing them raw?

Hahaha...No, I'm not stronger than Chamb...although I guess relative to our own bodyweights - maybe sometimes us smaller folks could be pretty strong? What do you think?

I definately do use equipment, but am just now purchasing the 'better' equipment. I use a Single-ply Metal Viking squatter and I do need to wear my briefs - which I need to get another pair of those too. My training partner and I have decided to just use our Metal Vikings on ME Squat day from now on and a lighter suit for DE days. Still waiting on our bench shirts and need a single-prong belt instead of a lever lock. So much to buy... All in good time.

 

[wnt2bBeast]

very impressive sis..ill tell you the worst purchase i ever made was a double prong belt LOL..i figured 2 is better than one right? not much fun trying to tighten it down with briefs or with the shirt lol..i look like im humping one of the machines

 

[Chambewy20]

Hahaha...No, I'm not stronger than Chamb...although I guess relative to our own bodyweights - maybe sometimes us smaller folks could be pretty strong? What do you think?

I definately do use equipment, but am just now purchasing the 'better' equipment. I use a Single-ply Metal Viking squatter and I do need to wear my briefs - which I need to get another pair of those too. My training partner and I have decided to just use our Metal Vikings on ME Squat day from now on and a lighter suit for DE days. Still waiting on our bench shirts and need a single-prong belt instead of a lever lock. So much to buy... All in good time.

Keep talkin shit and there will be hell to pay. You my friend have just bought yourself a six pack of whoop-ass. Since your such a light weight, a six-pack is all you can handle.

Quad Sis Fun Fact #1 - She was seen air - humping Jim W. the first day they met, although while trying to get in her new Metal suit, air-humping is still air-humping, especially when being held up by two guys with your feet eight inches off the ground.