Ok, that's cheesy I fully admit it :) Yesterday I wasn't sure if this meet was going to happen, we were squarely in the middle of "the cone of doom" from Irene, and she was forecast as a Category 3/4. Today, she seems to have shifted far enough east to just miss us. I'm breathing a sigh of relief with that, but also experiencing some mixed emotions, as it just means she's headed for someone else :( All we can do is prepare and hope for the best, I guess!
But - as it stands, the meet is ON. The plan this week:
Sunday: off
Monday: squat/deads + cardio
Tuesday: bench/press + cardio
Wednesday: cardio only
Thursday: cardio only
Friday: off/weigh-in at 10am
Saturday: biggest.pull.evarrrrr!!
Monday I did a reduced volume/reduced intensity workout. For squats, 4 working sets of 5 squats: 95, 105, 115, 125lbs. For deads, 5 working sets...2 x 5 at 135, 2 x 5 at 165, and one set of 5 at 185. That's it! Here's the vid (note: new toy!):
Happy about my squats, I think my form is continuing to improve as I get used to this elbow thing (can see them start to slide back in the last set)and the breathing, but definite improvement all in all. I still have to literally FORCE my elbows down before I squat. The plan is to learn for it to be so habitual I don't have to constantly adjust..they'll just go and stay there.
Today for bench I did 4 sets, two with paused reps, two without at 107 pounds. Looking at the video, I feel like the 2nd two sets were much better than the first two, which doesn't make a lot of sense, but I'll take it! I like it :) Press on the other hand...ugh. Needs a lot of improvement. But here it is, the good and the bad!
Now? I plan: friday food, packing list, saturday morning food, first/second attempts...
Goal & Percentage-wise, it looks like my attempts should go something like this: 289, 313, 340lbs.
Kilo-wise (hahah), it looks like they'll end up working out to roughly: 286.6, 314.2, and 336.2 or 341.7 pounds.
And, I constantly visualize: the goal is 340lbs, 340lbs, 340lbs...
Definitely channeling some of the job search frustrations into that. I know it's going up...
And it feels gooooood :)
Showing posts with label deads. Show all posts
Showing posts with label deads. Show all posts
Tuesday, August 23, 2011
Friday, August 19, 2011
Ending on A High
So here we go...1 week from tomorrow is the DL only meet, and today I finished up my last regular training day with a strong leg day. This week went great - exactly what I needed to wrap up training and prep for this meet!
On Tuesday, RC and I went 5 x 5 with 245 on deads and every set felt better/stronger.
Here's set 4:
Bench went really well on Thursday too. Increasing at only 3lbs/week, I did 5 x 5 @ 103 this week. 4 of the 5 sets were paused (took a break on set 4). This is set 5:
I think going forward (for now anyway), I'll pause sets 1, 3 and 5 and go for touch & go reps on sets 2 and 4.
Today, squats went super smoothly! Definitely continuing to make progress there and I think it's going to make a difference. Raphael called me on my breathing today and when I changed that it up, once I got the hang of it, I think it really helped propel me up. No videos, went 5 x 5 at 115. I actually did a 6th set too, we were watching my form again. We'll call it a "diagnostic set" ;)
It was great to end on that note - feeling really strong. Just gotta stay mentally totally focused and in the game this coming week. I'll take it easy Mon/Tues/Weds, just a little easy cardio thurs & friday so I can really be well rested.
Big, heavy things coming :)
On Tuesday, RC and I went 5 x 5 with 245 on deads and every set felt better/stronger.
Here's set 4:
Bench went really well on Thursday too. Increasing at only 3lbs/week, I did 5 x 5 @ 103 this week. 4 of the 5 sets were paused (took a break on set 4). This is set 5:
I think going forward (for now anyway), I'll pause sets 1, 3 and 5 and go for touch & go reps on sets 2 and 4.
Today, squats went super smoothly! Definitely continuing to make progress there and I think it's going to make a difference. Raphael called me on my breathing today and when I changed that it up, once I got the hang of it, I think it really helped propel me up. No videos, went 5 x 5 at 115. I actually did a 6th set too, we were watching my form again. We'll call it a "diagnostic set" ;)
It was great to end on that note - feeling really strong. Just gotta stay mentally totally focused and in the game this coming week. I'll take it easy Mon/Tues/Weds, just a little easy cardio thurs & friday so I can really be well rested.
Big, heavy things coming :)
Friday, April 9, 2010
Deeeeelicious Deads!
I think catching up on some sleep and that little bit of extra rest did me some goooood! I felt *fantastic* this morning for my workout! AND, miracle of miracles, I was only up .2 from yesterdays inactivity.
Here it is:
Started with Operation Pullups (Day 17): alllllmost 4!
Sumos
3 x 235
3 x 250
3+ x 265 ... got 9!
Vid - 265 x 9
Form gets oogtastic at the end, as usual, but former PR was 7 and these felt good! I think I had another in me. Plates were loose on the left side and made the bar feel very uneven so I went ahead and stopped :)
Front Squats
12 x 85
15 x 65
Good Mornings
2 x 15 @ bar
Squats
3 x 12 @ 115
Set 3
Nice jiggly ass close-up for your viewing pleasure ;)
SGDLs
12 x 135, 10 @ 155, 6 (grip! forgot straps) x 175
Conventional Deads
10 x 185, 10 x 165
Plie Squats
2 x 15 @ 75
BB Alt Leg Lunges
1 x 8/leg @ 85
Standing Calf Raises
150 x 12, 12, 12, 9
Inverted Leg Press
1 x 8/leg @ 90 (1-legged)
3 x 8 @ 270
Leg Extensions
3 x 8 @ 90
Glute Raises (1-legged)
2 x 15/leg
Some Abs to make up for the other day...
Rope Crunches
15 @ 120, 130
12 @ 140
Decline Situps
2 x 12
Weighted Situps
2 x 12 @ 25
Contemplated cardio...but bagged the idea by this time...great workout. Feeling strong.
Here it is:
Started with Operation Pullups (Day 17): alllllmost 4!
Sumos
3 x 235
3 x 250
3+ x 265 ... got 9!
Vid - 265 x 9
Form gets oogtastic at the end, as usual, but former PR was 7 and these felt good! I think I had another in me. Plates were loose on the left side and made the bar feel very uneven so I went ahead and stopped :)
Front Squats
12 x 85
15 x 65
Good Mornings
2 x 15 @ bar
Squats
3 x 12 @ 115
Set 3
Nice jiggly ass close-up for your viewing pleasure ;)
SGDLs
12 x 135, 10 @ 155, 6 (grip! forgot straps) x 175
Conventional Deads
10 x 185, 10 x 165
Plie Squats
2 x 15 @ 75
BB Alt Leg Lunges
1 x 8/leg @ 85
Standing Calf Raises
150 x 12, 12, 12, 9
Inverted Leg Press
1 x 8/leg @ 90 (1-legged)
3 x 8 @ 270
Leg Extensions
3 x 8 @ 90
Glute Raises (1-legged)
2 x 15/leg
Some Abs to make up for the other day...
Rope Crunches
15 @ 120, 130
12 @ 140
Decline Situps
2 x 12
Weighted Situps
2 x 12 @ 25
Contemplated cardio...but bagged the idea by this time...great workout. Feeling strong.
Friday, March 19, 2010
Deads and Dead Legs ;)
OMG *fan-freaking-tastic* workout today, legs are now done ;) I feel good :)
And you know..it's funny how things happen. This week has been a struggle for me, as I posted about here, in terms of weight and food and body image and blah blah...Today weight was even a little higher (138.8 *sigh*), hopefully because yesterday was cardio only. Anyway I was really unhappy with that this morning, despite all the other positives I tried to overcome that stupid number with. So I'm there between my 240 set and my 255 set and a woman approached me and asked me what I had been doing lately because "WOW you look FANTASTIC, big changes in you!" Hahah...ok now I'm crying, so much for being all hardcore workout girl today. We talked for a minute and she was just so complimentary of how I've "leaned out" the past few weeks (in my head..."weeks?! what?! just getting FATTER the past few weeks" ugh), was I doing something different/special with my diet, I must be feeling fantastic (that I am) and I should be proud and all this stuff. I'm still working on that one I guess..I don't know what to say to it. It was super nice of her tho :)
SUMOs!
230 x 3
240 x 3
255 x 11 (!)
I was disappointed, thought that that was the same as last time I hit 255 but last time I did 250 for 11, so this is a PR - yay :)
Front Squats
8 x 85
12 x 65
Good Mornings
2 x 15 @ bar
Squats
10, 10 x 125, 10 x 115, 15 x 95
First set of 10 x 125
Last set, 15 x 95
Forgot my squat shoes :(
SGDLs
8 x 165 (straps)
7, 7 x 165 (no straps, grip issues with both)
Last set (7 x 165)
Plie Squats
2 x 15 @ 75
BB (same leg) Lunges
1 x 8/leg @ 85
BB (alt leg) Lunges
1 x 10/leg @ 75
Free Motion Seated Calf
4 x 15 @ 160
Leg Press
2 x 8 @ 230
1 x 6/leg (one legged) @ 50
Leg Extensions (1 drop set)
95 x 13, 80 x 7, 65 x 6, 50 x 4, 35 x 4, 20 x 15
FB Hamstring Roll-in
2 x 20
Wobbly :)
And you know..it's funny how things happen. This week has been a struggle for me, as I posted about here, in terms of weight and food and body image and blah blah...Today weight was even a little higher (138.8 *sigh*), hopefully because yesterday was cardio only. Anyway I was really unhappy with that this morning, despite all the other positives I tried to overcome that stupid number with. So I'm there between my 240 set and my 255 set and a woman approached me and asked me what I had been doing lately because "WOW you look FANTASTIC, big changes in you!" Hahah...ok now I'm crying, so much for being all hardcore workout girl today. We talked for a minute and she was just so complimentary of how I've "leaned out" the past few weeks (in my head..."weeks?! what?! just getting FATTER the past few weeks" ugh), was I doing something different/special with my diet, I must be feeling fantastic (that I am) and I should be proud and all this stuff. I'm still working on that one I guess..I don't know what to say to it. It was super nice of her tho :)
SUMOs!
230 x 3
240 x 3
255 x 11 (!)
I was disappointed, thought that that was the same as last time I hit 255 but last time I did 250 for 11, so this is a PR - yay :)
Front Squats
8 x 85
12 x 65
Good Mornings
2 x 15 @ bar
Squats
10, 10 x 125, 10 x 115, 15 x 95
First set of 10 x 125
Last set, 15 x 95
Forgot my squat shoes :(
SGDLs
8 x 165 (straps)
7, 7 x 165 (no straps, grip issues with both)
Last set (7 x 165)
Plie Squats
2 x 15 @ 75
BB (same leg) Lunges
1 x 8/leg @ 85
BB (alt leg) Lunges
1 x 10/leg @ 75
Free Motion Seated Calf
4 x 15 @ 160
Leg Press
2 x 8 @ 230
1 x 6/leg (one legged) @ 50
Leg Extensions (1 drop set)
95 x 13, 80 x 7, 65 x 6, 50 x 4, 35 x 4, 20 x 15
FB Hamstring Roll-in
2 x 20
Wobbly :)
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