Quadsweep's Sis - Training Log

[Quadsweeps Sister]

4/3/05

We are now approximately 10 weeks out from our meet.

DE SQUAT

Speed Squat
* Low Box Squat
W/up 95, 115, 135
155 x 2
9 Sets

Speed Pulls
185 x 1
8 Sets

Weighted Hypers
30# Barbell across back
3s/10r

Green Band Leg Curls
3s/10r
---------------------------

4/4/05

DE BENCH

Speed Bench
W/up bar, 55, 65, 75

85# x 3 (C,M,W)
90# x 3 (C,M,W,) **PR
90# x 3 (C,M,W,)

DB Press
35# x 20 **PR
35# x 15
35# x 20

Skulls
65 x 15 a bit heavy
45 x 15
45 x 15

DB Cleans
25 x 10
25 x 10
25 x 10

 

[Quadsweeps Sister]

4/7/05

ME SQUAT

Good Mornings
135 x 3
175 x 3
205 x 3
225 x 2 **PR

Partial DL
225 x 5
225 x 5
225 x 5

Standing Ham Curl
30 x 10
30 x 10
30 x 10

Hanging Leg Raises
3s/15r

 

[Quadsweeps Sister]

4/8/05

Travel to EliteFTS to pick up some items and our Metal Viking X-Type Benchers!

4/9/05

SHIRTWORK

Board Presses
--3 Boards

65 x 3
95 x 3
115 x 3
Put on Shirt
135 x 3 (easy)
145 x 3 (easy)
165 x 3 (easy)
185 x 2 (with help from Chamb, I really didn't get these on my own, but wanted to feel this weight in my hands - which I have never had before. It was really awesome)
185 x 0 (just wanted to try again, but missed)

Sled Dragging
-- 100 ft per trip
Frontwards x 3
with sled + 55 for 2
with sled + 80 for 1

Backwards x 3
with sled + 55 for 2
with sled + 80 for 1

Lat Work (with upper body attachment)
with sled + 55 for 1

Rear Delt
with sled + 55 for 1

Tris
with sled + 55 for 1

Our new Metal shirts are 90 degree radial arm design. They really hold your shoulders in tight, but the back is a bit stretchy to allow your back to relax. They really didn't tear up our armpits or eat us alive - which was cool, because this is a serious shirt. Chamb had fantastic results in the shirt, benching like he'd work it for a long time. It appears this may be a great shirt for him. I hope it is for me too. This is the most serious single-ply I've ever seen.

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

..."Word to your Metal"

 

[Quadsweeps Sister]

4/11/05

DE SQUAT

Low Box Squat
--13" box
175 x 2 (10 sets)

Hypers
-- off incline bench with green band around back
3s of 10r

Band Leg Curls
-- green band
3s of 12r

--- 4/13/05 -----------------------------

DE BENCH

Speed Bench
90 x 3 (9 sets - switch out grip C,M,W)

Decline Push-ups
--feet up high, hands on barbell in rack
20 reps
20 reps
15 reps

DB Triceps Extension
25 x 12 (3s)

CG Pulldown
105 x 12
120 x 10
135 x 8

Face Pulls
75 x 10
75 x 10
60 x 10

 

[Quadsweeps Sister]

4/14/05

ME SQUAT

Box Squat
--3r up to a heavy single
w/up...
135 x 3
165 x 3 suit
195 x 2
225 x 2
255 x 1 **PR
275 x 1 **PR ...Hells Yeah!!!

Pull-Thrus
3 sets of 10

Weighted Hypers
-- barbell across back
3s of 10

Weight today - 138

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[TheRide]

DAMN!!! Nice wok girl!!!!!!!!!!!!!!!!!

4/14/05

ME SQUAT

Box Squat
--3r up to a heavy single
w/up...
135 x 3
165 x 3 suit
195 x 2
225 x 2
255 x 1 **PR
275 x 1 **PR ...Hells Yeah!!!

Pull-Thrus
3 sets of 10

Weighted Hypers
-- barbell across back
3s of 10

Weight today - 138

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

 

[Quadsweeps Sister]

4/18/05

ME BENCH

Shirtwork!!!
-- w/up 65, 95, 115
135 x 3
155 x 2
175 x 1 **PR

Band Pushdowns
- blue mini 3s 10r

Band DB Extensions
15# + blue minis
3s 8r

Hammer Row
180 x 10 (3s)

Trying to get the Metal Viking X-Type bencher worked in and seated. Tonight it felt more seated than last week. Went up in weight although I am still bringing down the bar too low and out of my 'higher' groove - just to get it to touch a two board. It is more weight than I am used to and I need to get past my fear in addition to learning the shirt. Chamb thinks my strength is there and it is mostly fear. We shall see how it goes.

 

[majutsu]

Fear sucks Beat it down, sister!

 

[wnt2bBeast]

nice work sis..PR's mean youre heading in the right direction..
think positive!!!!!

 

[curgeo]

I am the same way sis. I remember the 1st time I had 455 on the bar I fought it the whole way down. Anytime I see more than 4 plates I tend to panic and fight a little. Clay Brandenburg said I should be able to get a lot more than what I did due to the anxiety.

I am starting to get better at it but it is a work in progress. Just let the weight come down...you will not be able to touch probably so why fight it? When I got my 425 I just relaxed and actually had to pull the bar to my belly. Let us know how it is going.