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.

 

[wnt2bBeast]

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.

LOL ...what no video????

 

[Chambewy20]

LOL ...what no video????

Jim's a happily married man so I don't think his wife would appreciate it. Although, you can tell, there's not a whole lotta estrogen floating around these places so the 'Sis gets a lotta attention.

"I'm RICK JAMES BIATCH!"

 

[wnt2bBeast]

Jim's a happily married man so I don't think his wife would appreciate it. Although, you can tell, there's not a whole lotta estrogen floating around these places so the 'Sis gets a lotta attention.

"I'm RICK JAMES BIATCH!"

wel with glutes like those im sure she grabs attention all over lol
plus throw in te fact shes squatting it makes her extra yummy to us meatheads lol

 

[Chambewy20]

Guaranteed, she has a couple creepy on-lookers that like to hang about and stare a little too long once in a while. Just last week, un-benounced to her, I spotted her least favorite creep staring a little too long while she was doing pull-throughs.

Amazing how quickly a un-relenting glare will scare away the creeps, at least for a little while. He knows that i know that he knows that i know he's a creep and he'd just better steer clear of my ass and of staring at hers.

 

[Quadsweeps Sister]

02/21/2005

DE SQUAT

Today was DE Squat - but since I had gone up to WSB on Sat and got folded in half like a clam on the box squat with bands - I just helped out today. [aka Helped Out = Weight Biatch]

It was fun however because Chamb grabbed a guy new to powerlifting whose partner no-showed and got him to box-squat with bands. Its always fun to see someone squatting for the first time with bands...Whoa...!!!

Tonight is ME Bench.

 

[Quadsweeps Sister]

02/22/2005

ME BENCH

Incline Barbell Press

W/up bar, 65 x 5, 70 x 5
85 x 3
95 x 3
105 x 2
115 x 1 (PR)
125 x 0 (missed)

JM Press *getting better at these...

45(bar) x 6s of 10

DB Tricep Extension

20 x 10 (3 sets)

**Quick one tonight - training partner and I both feeling beat up. Biking tomorrow then Sled pulling on Thurs.
__________________
Mythicwrld

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

 

[Quadsweeps Sister]

02/28/2005...sick tonight

DE BENCH

Speed Bench
*Got a chance to try the mini's tonight for the first time. It was a great feeling once I got a few sets going. Just used for warm up then went to straight weight/3 grips.

75 for 9 sets of 3 (C, M, W)

Close Grip Bench
95 x 3
105 x 3
115 x 2
125 x 1
135 x 0 *missed

DB Tricep Extensions --with mini-bands
* run the mini-bands across your palms and under the flat bench. Partner puts your DB's in your hands. Bring DB's down then back near the ears - then roll elbows back a bit and then back up to full extension.

15 (+ band tension) x 3 sets of 10

Low Cable Row *usual weight 130, back still in pain from last weekend

90 x 3 sets of 10

**Would normally due shoulder work tonight also. Not feeling well. Antibiotic to pick up at pharmacy...yeah!

Did not get to go up to Westside as planned this weekend as Louie and wife had the flu. We all have this crap!
__________________
Mythicwrld

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

 

[Quadsweeps Sister]

03/01/2005

ME Squat

Good Mornings

*Tried new Metal suit today with the straps up on GM's - well I had about 205 on the bar and couldn't get it down to parallel. Problem was I felt kind of cloudy in the head (still sick) - so I made a stupid decision and went down in weight to try to get it without falling over. Got 185 down to parallel, but didn't feel any better. Training partner was doing really well though and did a 455 GM with his straps up. I'm sure his 500 will be there because the 455 was easy. That was about it for tonight.

135 x 3
175 x 3
205 x 1
205 x 1 straps
185 x 1

 

[curgeo]

I am curious sis, I have never heard of doing gm's with the suit on. Is that something Louis started or is that to test the suit out? I am interested in trying it, but need your opinion on why.

 

[Quadsweeps Sister]

I am curious sis, I have never heard of doing gm's with the suit on. Is that something Louis started or is that to test the suit out? I am interested in trying it, but need your opinion on why.

Well - it was a helluva thing.

Training partner was curious about our new Metal Viking suits. He wanted to 'test' out the suit and see what it was made of so to speak. His max was 455 on the GM prior to straps up and last night the 455 was easy for him.

True - we do GM's to strengthen our posterior chain and we never pull the straps up when we do them. I guess we just wanted to give it a go and see what happened. I have never had the weight on my back that was not able to go down (gravity usually takes care of that - LOL!) It was crazy...fun. Just messin' around I guess.

 

[pwrlftrscott]

Well - it was a helluva thing.

Training partner was curious about our new Metal Viking suits. He wanted to 'test' out the suit and see what it was made of so to speak. His max was 455 on the GM prior to straps up and last night the 455 was easy for him.

True - we do GM's to strengthen our posterior chain and we never pull the straps up when we do them. I guess we just wanted to give it a go and see what happened. I have never had the weight on my back that was not able to go down (gravity usually takes care of that - LOL!) It was crazy...fun. Just messin' around I guess.

when is your meet?

 

[curgeo]

I have a question....I am going to get a metal squat suit tomorrow....we are going to the store because it's close to the Arnold. Would you recommend me getting the viking material even though this is my 1st squat suit or should I just go with the pro?

 

[Chambewy20]

We just got the suits about a month and a half ago and needless to say, they are tight as shit. The thought was to use them on ME and DE days to get used to them and break them in a little. Then I was thinking of only using the suits with straps down on ME days to continue working them in and using a lighter suit on DE days but I let some newbie borrow my light/loose suit I used as breifs to try out and his punkass hasn't been back since.

Up to this point, we have only used them with the straps down. My concern is that due to the tightness of the suit and the strength of the material, the suits may be stronger than us. They have a tendency of throwing your hips forward in the hole if you don't concentrate on arching hard enough and throwing your ass back.

Also, we are going to compete in a federation that only allows single ply material and Metal only sells breifs in double ply so it didn't make sense to buy the breifs unless we compete in a different fed.

Since we were going heavy, I wanted to see exactly were the suit would pull from and how much weight it would take to break parallell. For me, I hit a solid 90 degree Good Morning on the third rep with 455. I think to hit parallel in a full squat, for me it will at least be 550 which is good because I'm shooting for 625-650.

 

[Quadsweeps Sister]

03/03/2005

ME Bench

2 Board Press

w/u 85, 95 no board

105 x 3
115 x 3
125 x 2
135 x 1
145 x 0 *miss

Skulls with mini-bands

45 + band x 3s - 10

Face Pulls

65 x 3s- 10

Up here at the Arnold this weekend. Getting ready to hit the sack. I took the day off from the Beverly Booth to watch the Powerlifting all day today. I've got some great lifts to tell about. Will do that soon - and post some pics maybe too.
__________________
Mythicwrld

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

 

[Quadsweeps Sister]

03/07/2005

Chiropractor today
** to repair damage from WSB box squat incident

Only did some cardio today. Thunderstorm outside so went to the gym to bike.

Preparing to take a weight toward the end of the week in Squat and Dead. Metal shirts not in yet so will wait on bench.

 

[wnt2bBeast]

03/07/2005

Chiropractor today
** to repair damage from WSB box squat incident

Only did some cardio today. Thunderstorm outside so went to the gym to bike.

Preparing to take a weight toward the end of the week in Squat and Dead. Metal shirts not in yet so will wait on bench.

hope everything is alright sis..
if not 100% i would hold off and take a weight later on

 

[TheRide]

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

What is the benefit of a high box as opposed to a lower or deeper squat?

Thanks babe!

 

[Quadsweeps Sister]

What is the benefit of a high box as opposed to a lower or deeper squat?

Thanks babe!

Saving my hips, knees...so I can keep on keepin' on as long as possible. How you been anyway? Don't ever see you in the PL forum...Hiding out on the casino board maybe?

 

[TheRide]

Saving my hips, knees...so I can keep on keepin' on as long as possible. How you been anyway? Don't ever see you in the PL forum...Hiding out on the casino board maybe?

LOL!!! Gambling away, tring to save up enough $$ to fly us both to somewhere romantic so we can squat together

...and on the AAS forum lending advice that will prevent me from holding a political office ever...

...and on the sex board too... but never you mind about that!!

 

[Quadsweeps Sister]

03/10/2005

TAKE A WEIGHT: SQUAT

Well, today chamb and I decided we were going to take a weight in squat. I was not yet at 'full-capacity' having sprained my ankle (knucklehead) and my back is still tweaked, but getting better. I went for it anyway. I stopped when the pain in my low back got bad and just let chamb keep on goin!

Put on the knee wraps too since its been awhile. Need to get the 'feeling' again of what all the gear will feel like at the meet.

135 x 3
175 x 3
205 x 3
235 x 2 (wraps / straps up on Metal suit)
265 x 1 (wraps / straps) - miss
265 x 1 (got it - stopped)

* My goal today was 325. I think 325-350 is there for me, i just have to get my back better and hips/low back stronger)

Chamb kept going and got 585 today. I know he will do more.

__________________
Mythicwrld

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

 

[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

 

[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

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

 

[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.

 

[Quadsweeps Sister]

4/19/05

DE SQUAT

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

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

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)

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

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...

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

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)

----------------
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!!!

 

[Parabellum]

Great info, thanks. I got a great shirt that's too strong for me now. This may help me too.

 

[LLG55]

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
congrats. My wife is a competes. Always good to see another lady in the sport. Good Luck
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.

Congrats. My wife competes and it is always good to see another lady in the sport Good luck. Train safe and smart

 

[Quadsweeps Sister]

5/09/05

SLED

10 trips
Forward
Backward

-- Going to gym tomorrow night to start up the hardcore training again. Have 'rested' this past week. Don't know if it will help or hurt me as I work toward the meet...maybe I should have trained more - who know's? Things have been doing well and I hope they continue in a positive direction where both strength (and courage) are concerned.

__________________
Mythicwrld

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

 

[Quadsweeps Sister]

5/10/2005

DE SQUAT

Speed Squat
--Low box without bands
185 x 2 (9 sets)

Hypers
--45lb plate held with blue mini around my back choked off at the base
10r with plate then 8r without plate
(3 sets)

Pull-Thrus
3s 10r

Standing Leg Curl
3s 10r

 

[Quadsweeps Sister]

5/31/05

Well - its been like an eternity since I last posted a workout. Been pretty bummed since I hurt my back again doing deadlift....always the deadlift isn't it - LOL. We are about 2 weeks out from our meet and I am just trying to get rid of the pain so I can compete! Will post up some workouts soon as I was doing really well before my low back got hurt again.

 

[wnt2bBeast]

Heal up sis and good uck at the meet..

 

[pgsam]

just read through this whole thing, great work. good luck at the meet!

 

[Carmen]

good luck with the meet- get some rest and hopefully you'll be good as new.

 

[majutsu]

hey, sis, give us word. How's it going?

 

[Quadsweeps Sister]

Hey everyone, Beast, Carmen, pgsam, Majutsu...Thank you for the thoughts and wishes of good luck at the meet.

My log has really fallen by the wayside and I just haven't done a lot of great stuff since I've hurt my low back. Had Chiro, massage and have iced it quite a lot. Pulling sled, accessory work, etc. I am keeping positive thoughts in my head and hope to do something worthy of all the hard work this past year or so. The meet is next Saturday, June 18th.

Thanks and take care.
__________________
Mythicwrld

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

 

[wnt2bBeast]

Hey everyone, Beast, Carmen, pgsam, Majutsu...Thank you for the thoughts and wishes of good luck at the meet.

My log has really fallen by the wayside and I just haven't done a lot of great stuff since I've hurt my low back. Had Chiro, massage and have iced it quite a lot. Pulling sled, accessory work, etc. I am keeping positive thoughts in my head and hope to do something worthy of all the hard work this past year or so. The meet is next Saturday, June 18th.

Thanks and take care.
__________________
Mythicwrld

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

I hope everything works out for you sis..
keep up with the rehab im sure there will be plenty of meets down the road

best of luck to you and chamb

 

[Quadsweeps Sister]

6/14/2005

Everyone is excited about the meet this weekend. Trying to get our openers nailed down. We've been pulling sled, running, biking and doing quick accessory movement workouts to get acclimated to the heat and build our stamina. Me and Chamb have been dieting this week, me down to 132 and him to 198. Water loading, then depleting with a potassium load should shed the extra water to get down to the weights. Always better IMO to lose water for weight rather than BF along with your strength!

We will see how it goes. Plan to post pictures and totals. We are trying to get the Novice and near the Open division World records in the NASA federation. We remain positive and are looking forward to the challenge. Thanks everyone for your support!

Elipitical trainer - 15 mins

SUPERSET:
- Banded GM's
- Band Leg Curls
- Hanging Ab Raises

Treadmill / Bike combination - 20 mins

--------

 

[wnt2bBeast]

awesome sis
please update us when you can..
my diet plans went out the window..somehow im a full class higher than what i watned to be LOL

oh well
best of luck to the 2 of you!!!!!!!!!!!!!!
kick some ass

 

[Quadsweeps Sister]

06/17/2005

...arrived at the hotel about an hour ago. Both of us are starving because we haven't eaten since breakfast to make weight. I was okay at 131 a couple of hours ago and Chamb was at 201. We weigh in tonight at 800pm Eastern time. He's going for the 198 class. Spittin' in the ol' cup - LOL.

Can't wait to eat some serious food tonight. We'll hope to post up some pics and results. Thanks and take care.

__________________
Mythicwrld

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

 

[wnt2bBeast]

update
howd it go???

 

[Quadsweeps Sister]

USA NATIONAL CHAMPIONSHIPS - June 18, 2005
Springfield, Ohio

Well, glad to see everybody is back online. I don't have a lot of pics because fortunately and unfortunately - they were running two platforms at all times. Everything went so fast we were unable to take pics as we were lifting at the same time. Here's how it went:

I had to drop just a few pounds to get down to 132 class. My body seemed to be in a 'diet' mode and I came in under at 129.60 with the lowest coeff in the whole meet at 0.9312. A bit too light really. Chamb had to drop 15lbs in 9 days and made his 198 weight. It was a bit draining with only an overnight to try and replenish.

The day was moving quickly as last year everyone had complained the meet was slow. This year was not the case. Keeping up your stamina by eating and drinking was key. By the time you unwrapped, etc. - you were wrapping up again. I thought my back had healed up enough to do my big weights but into the first squat I felt the compression and knew I was still hurt.

These were the weights I wanted:
-- SQ 300
-- BE 185
-- DL 300

and then in turn - what I was able to get
-- SQ 245
-- BE 145
-- DL 270

I learned so much from this meet. I will be able to prepare myself much more so next time and hope to have my back healed. It was fun and I would definately do it again. I was not far away from some American and World records in the novice class and have hit those numbers in the gym. That is motivating enough to me to try again. If Chamb wants to talk about his day - he is more than welcome to post it here. I'll leave that to him - but I did put up a few pics of his impressive squatting. Take care.
__________________
Mythicwrld

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

 

[majutsu]

very cool. Good work!

 

[wnt2bBeast]

awesome sis
how about for non plats???

 

[Quadsweeps Sister]

awesome sis
how about for non plats???

I'll try that tonight...BTW, nice Assvatar...hehe

 

[wnt2bBeast]

I'll try that tonight...BTW, nice Assvatar...hehe

'cool thnks
yes i like glutes

 

[Quadsweeps Sister]

07/11/2005

DE SQUAT

Low Box Squat (Speed Squats)
135 x 9 sets of 2r
** getting back into the swing of things. Trying out the old back again. Didn't hurt tonight. I remain hopeful and work toward healing.

Hypers
3 sets x 10r holding 45lb plate

Pull-Thrus
100 x 10 (3s)

Standing Leg Curl
25 each leg - 3s 10r

Hanging Abs
3s x 15

Incline sit-ups
3s x 10r

Felt good tonight for the first night back besides one chest workout. Have been pulling a bit of sled to get going again since the meet. Really looking forward to getting things rolling again. Hoping to compete again in October.
__________________
Mythicwrld

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

 

[Parabellum]

Nice lifting.

My back aches everytime I squat. I hate it.

 

[Quadsweeps Sister]

Thanks.

yeah...I can't wait to be able to really squat again without pain. Hopefully the day will come.

07/12/2005

DE BENCH

Speed Bench
- w/up then change out 3 grips (C,M,W)
65 x 3 (9 sets)
* lighter than usual, but its been awhile. I seem to have lost a lot of weight lately due to not eating. Was at 129 tonight.

DB PRESS
- flat press
25 x 20r (3s)

1 ARM HAMMER ROWS
180 x 10 (3s)

FRONT BARBELL RAISES
30 x 10 (3s)

REAR DELT
60 x 10 (3s)
__________________
Mythicwrld

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

 

[Scotsman]

Great log Qsis, any updates on your back and how training is going.

BTW-checked out your gallers, and damn you are gorgeous. This plat thing is maybe worth some thought.

Cheers,
Scotsman

 

[Quadsweeps Sister]

08/15/2005

Update...

Its been so long since I posted anything in my log...probably because I haven't had anything impressive to post. Since the last meet, I've let PL and heavy lifting go by the wayside. My back was hurt and shoulder were hurting so much, I was like WTF? I know we are all hurting sometimes, but I guess I was tired of it really. After 8 years of competitive BB and PL, I think I needed a mental break. Just wanted some time to lift or mess around in the gym or outside and feel like I wasn't pressured to "Get ready for something..."

For the first time in 7 years I have nothing coming up and I like it so far. I bought a Harley and so did my boyfriend. We have been riding and enjoying the summer. Both of us are athletic so we continue to lift, pull sled and etc., but nothing feels pressured. We are healing, both of us I guess.

Just wanted to thank everyone for commenting on my log and I will always be on the forum to help or chat or whatever. Thanks and take care.
__________________
Mythicwrld

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

 

[majutsu]

funny, sis, I'm in the same boat.

I have just been flitting around the Carribean, swimming, diving, etc. Playing games like chess, go, backgammon and poker for cash. My left shoulder didn't stop hurting for like a week. I remember then, all the sudden one day, drinking on the beach, thinking, "For once in two years, I have no pain and no worries."

It's good to chill.

When back in the states, I started back with some Arnoldesque workouts.

Now I am two days into a 5x5 run. So I am just taking a mental and physical break. After 5x5, I'm going to probably continue the hypertrophy thing with an HST run (which I always find fun and relaxing).

I know I will lift heavy again. I always do. But I am way enjoying chill mode too, sis. Time to focus on the mind and the heart a little.

I guess the powerlifting forum is "Unplugged" this summer