Quadsweep's Sis - Training Log

[Quadsweeps Sister]

03/12/2005

DE BENCH

Speed Bench

W/up 55, 65, 70
Change out grips Close/Mid/Wide each set
- 9 sets of 3 with 80lbs

Barbell Decline Push-ups
Feet up on back of high incline bench and barbell in Smith machine rack at 3 inches above floor level
Change our grips Close/Mid/Wide each set
- 4 sets of 15-20 reps [fast]

DB Tricep Extension
- 3s of 10 with 25's

Hammer Upright Rows
One arm at a time
3s of 10r with 180#

Barbell Front Raise
3s of 10r with 30#

My wide grip seems to be getting stronger. My close grip on the push-ups sucked tonight. I definately feel a lack of stamina. Need to work on this and also have stepped up the nutrition.
__________________
Mythicwrld

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

 

[Quadsweeps Sister]

03/12/2005

DE SQUAT

Speed Squat
w/up with purple band
135 + band for 3r x 6 sets
145 + band for 3r x 3 sets
- 9 total sets

Deadlift
- Speed pulls.
225 x 1r for 6s

Pull-Thrus
3s of 12r with the green band

Standing Leg Curl
3s of 10r with 25#

Squat suit at me alive today. Good times. Ready for a couple days rest.
__________________
Mythicwrld

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

 

[Parabellum]

Nice work.

 

[Quadsweeps Sister]

03/21/05

I've been trying to finally get my back healed up (and ankle). Feel much better/stronger lately. 10 weeks out from the meet. Time to get the ol' ass in gear.

ME SQUAT

Deadlift w/ Bands
* mini's doubled over barbell on floor. Stance: Conventional
135 x 3
175 x 2
195 x 2
225 x 1 (suit)
245 x 1
265 x 0

Good Mornings w/ Bands
*just using bands with no weight. Green band around neck and band under feet spread wide for added tension.
3 sets of 15

Hypers w/ Bands
*used green band over back chocked off hyper bench
3 sets of 10

Pull-Thrus w/ Bands
*used green band tied off squat rack
3 sets of 10

Standing Leg Curls
*used 25lb plate each leg
3 sets of 10

Standing Ab Rope Pull-downs
*used loop handle on high cable attachment to pull down from a standing position
3 sets of 15

 

[Quadsweeps Sister]

3/24/05

Yes...I know I've missed a bench workout in-between, but just a quick speed squat and dead workout.

DE SQUAT
*focusing on speed & explosiveness today, no suit - lighter weight

Speed Squat
*Low box
135 x 2 (8 sets)

Speed Pulls
175 x 1 (6 sets)

 

[Quadsweeps Sister]

3/25/05 Happy Easter

DE BENCH

Speed Bench
*w/up 55, 65, 75, 85. Had 80 last week so 85 new PR on speed bench
85 x 3 (9 sets) grips C/M/W

DB Press
30 x 20r (3 sets)

Push Downs
*hooked mini over cable attachment
3s x 10r

DB Rows
60 x 10 (3 sets)

Side Raises
25 dumbells x 8r

Was going to do 2 more sets, but Chamb and I met Tim Judge who happened to be in town for Easter. Old powerlifter who knew Louie and has been to the Worlds many times and competed internationally. Was great to talk to and very interesting to hear about powerlifting back in the 'day'.

 

[Quadsweeps Sister]

3/28/05

GPP, Etc...

* Chamb out of town so I decided to do a workout to build some stamina.

Bike
Upright bike, 2 miles in under 8 minutes

High-box Speed Squat
165 x 3 (5 sets)
135 x 3 (5 sets)

Stiff Leg Deads
*light weight, just to try (haven't done these in a long time)
95 x 8 (3 sets)

Walking Barbell Lunges
*up and back the length of the gym ~ 100 ft total

Weighted Hypers
*held 45lb plate for 9r then set down and did 15 more pressing off bench to work hams. (2 sets)

Bike
Jumped back on bike, 2 Miles in 7:30

Whew!!! BTW - still no friggin Metal Bench Shirts....Aaarrrrggghhhh!!!

 

[wnt2bBeast]

whats the deal with your shirt???

chamb told me you had plenty of stamina...he was thinking you should cut down your some of your GPP lol

 

[Quadsweeps Sister]

whats the deal with your shirt???

chamb told me you had plenty of stamina...he was thinking you should cut down your some of your GPP lol

Did he now? hehehe...

Yeah - the shirt senario...Well, you know we traveled up there to Elite Fitness ages ago to try out the Metal shirts and bought our squat suits. I thought JW ordered them that day and unfortunately did not. They never got ordered, unbeknownst to me. I called up 4wks later and said "Where's the shirts?" ... and so it goes. So now the shirts were ordered ~ 10 days ago and I hope they come in soon. I'll bet they are made with golden thread and our benchs will go up 200lbs...by...the.....time...they..........arrive......

______________________________

..."Bench shirts from Finland take a very long time to arrive."

 

[Quadsweeps Sister]

3/30/05

ME BENCH

3 Board Press
*Wide Grip
95 x 3
110 x 3
120 x 3
135 x 3
145 x 3

Close Grip
95 x 3
95 x 3
100 x 3

Sled Dragging
*100 ft per trip
Sled + 80lbs

Frontwards walk x 2 trips
Backwards walk x 2 trips
Rear Delt pull x 2 trips
Back Lat pull x 2 trips
Triceps Pull x 1 trip

3/31/05

ME SQUAT

Sled Dragging
*100 ft per trip
Sled + 80lbs

Frontwards walk x 2 trips
Backwards walk x 2 trips

High Box Squat

135 x 3
175 x 3
205 x 2
225 x 2
265 x 0

4/2/05

Sled Dragging
*100 ft per trip
Sled + 80lbs

Frontwards walk x 4 trips
Backwards walk x 4 trips