Bobbi Skai's Training Log

San Diego Powerlifting DE Bench (week 14) [33]

2011-02-14T19:57:00.000-08:00

133lbs Yeahhhh buddaaayy

Bench (reps) mid grip

45 x some

95 x 5/5

105 x 5

115 x 5

120 x 5

95 x 15 (+3 rep PR)

Floor press

105 x 10

Chins

bw x 5/5/5/5/5/5

OHP

55 x 5

75 x 5/5

Tris, lats, bis

San Diego Powerlifting DE Lower (week 13) [32]

2011-02-12T18:28:00.000-08:00

136lbs fatteehhhhh

Speed sq

bar x some

105 x 5/2/2

115 x 2/2/2/2/2/2 I didn't ESPLODE enough

Speed DL

155 x 5

175 x 2/2/2/2/2/2

Lexen DL (2 second pause below the knee)

205 x 2 (+20lb PR)

225 x 2 (+40lb PR)

250 x 2 (+65lb PR) Good for moorrrrrre. Can't wait to max out deads again.

Hamstring, shrugs, calves, abs, delts, tris, lats

San Diego Powerlifting ME Bench (week 13) [31]

2011-02-10T19:38:00.000-08:00

136lbs <--diet appears to be working

Bench

bar x some (comp grip)

65 x 5

95 x 3/3

*add 2 board

115 x 5

125 x 3

135 x 1 (+10 PR easy)

145 x miss Ah! So close! I really felt like I had it I just couldn't bust through that sticking point.

140 x 1 (+15 PR)

Slowly but surely getting stronger on the bench. I started with 135 at 5 boards, then 4, then 3 and now 2. With as easy as it went I might be able to get it off of my chest now. Hooray.

95 x 13

DB bench

35 x 10

45 x 10/10

Flys, delts, tris, hs rows, curls

San Diego Powerlifting ME Lower (week 13) [30]

2011-02-08T20:31:00.000-08:00

138lbs

GM 40"

55 x some

105 x 5

145 x 3

165 x 3

195 x 3

165 x 5

195 x 3 (+20lb PR)

Leg curl

180 x 10/10/10

Shrugs, calves, grip work. Tired. Being there from 4:30 to 8:00 is a looong time.

San Diego Powerlifting DE Upper (week 13) [29]

2011-02-07T20:42:00.000-08:00

137lbs

Lats son!

CG Bench
bar x some
65 x 5
85 x 5
95 x 5/5
105 x 5
115 x 5
120 x 5 (+3 rep PR) Don't mind Ricardo's HACKING. He was sicky :(

3 board
125 x 5 CG
125 x 5 Mid
125 x 5 Comp

Incline
65 x 10 mid
85 x 10 comp
85 x 7 mid

Flys, delts, tates

DB row (no straps)
70 x 8/8/15

Curls, delts

_________________

Went to the gym later with C and did an hour of back, shoulders and chest.

San Diego Powerlifting DE Lower (week 12) [28]

2011-02-05T18:06:00.000-08:00

141lbs

Writing this on my droid so hopefully it comes out right.

Speed sq
Low box, med stance, briefs
55 x some
65 x some
*add 63lbs chain (all off the floor)
65 x 5
115 x 3/3/3
135 x 2/2/2
155 x 2/2

Speed rack pull
Pin 1 plates are raise 3.5"
Sumo, raw
135 x 5
185 x 5
225 x 3
255 x 2/2
275 x 2 WHAAA?

hammies, calves, traps, abs
__________

THEN did arms for a little over an hour 13 circuits of 4 exercises. So pumped!

San Diego Powerlifting ME Bench (week 12) [27]

2011-02-03T19:52:00.001-08:00

144lbs

Reverse Band Bench

*monster minis

bar x some

95 x 5

115 x 5

135 x 2

155 x 1 (+10lb PR) Video coming..

175 x miss Video coming..

165 x 1 (+20lb PR)

135 x 12 (was expecting 4 or 5..)

Pushdowns (3 sets)

Rear delts (3 sets)

HS iso low row (3 sets)

Curls (3 sets)

Delts (5 sets)

San Diego Powerlifting Bonus:Legs (week 12) [26]

2011-02-02T14:36:00.001-08:00

140lbs

Hack sq

sled x some

90 x 5

180 x 5

230 x 5

270 x 5

320 x 5

F sq - no belt

45 x 10

65 x 5

85 x 5

95 x 5

105 x 5 (+3 rep PR)

Split sq

95 x 5/5/5

RDL - snatch hook grip

45 x 10

95 x 5

135 x 5

155 x 5

155 x 5 reg grip

San Diego Powerlifting ME Lower (week 12) [25]

2011-02-01T20:38:00.000-08:00

142lbs Heaviest Evarrrr

Side note: Tonight I start work on breaking up the enormous knots in my neck and back. Rolling hips/legs and icing knees. I'm going to start putting a serious focus on recovery and prehab and see if I can lessen the day to day pain without drugs.

Squat

Low box (14.5"), raw (my hip crease is even with my knee off of this box)

45 x 10

95 x 5

115 x 1

*add belt

135 x 1

155 x 1 +10lb PR

165 x 1 +20lb PR - I was good for more but my form starts turning into a good morning since my back is still stronger than my legs..wargarble..

Free squat, narrow stance, no belt, hip below knee

95 x 5/5/5/5/5

115 x 3/3/3

135 x 3/3/3 (My old Oly squat PR I believe..)

GM (with belt)

135 x 5/10/5

Seated leg curl

195 x 10 +15lb

180 x 10/10

DB shrugs (no straps)

65 x 10/10/10

Calves (3 sets)

Abs (3 sets)

San Diego Powerlifting DE Upper (week 12) [24]

2011-01-31T20:05:00.000-08:00

139lbs

Reps bench (mid grip)

45 x some

65 x 8

85 x 5

105 x 5/5

110 x 5/5

115 x 5 (5RM PR)

95 x 12 (+2 rep PR)

Incline bench (touch chest)

45 x 10

65 x 10

85 x 10/10

95 x 5 (PR) whaddup dejaaa ;-)

Flys (3 sets)

Jerk

Still a little hesitant from cracking myself in the jaw but you can't ride the pine forever.

45 x 5

75 x 5

85 x 5

95 x 5

105 x 5 (+2 rep PR)

Chest supported row

45 x 10/10/10

Hammer curls

25 x 10/10/10

Pushdowns (3 sets)

San Diego Powerlifting DE Lower (week 11) [23]

2011-01-29T17:05:00.000-08:00

140lbs

Speed Squat (low box, briefs)

55 x some

105 x 5

125 x 2/2/2

145 x 2/2/2

165 x 2/2 (+20lb PR)

Speed Deadlift (raw, conventional, chains)

45 x some (clean style)

155 x 5 (clean style)

*add 80lbs chain

160 x 2 (240)

*add 135lbs chain

160 x 2 (295)

*add 160lbs chain

160 x 1 (320)

*add 215lbs chain

160 x 1 (375) HOOYAH

160 x miss BARELY. I would've locked it out but I was about to piss myself. Haha, what can I say?

Band leg curls (3 sets)

BB shrugs

135 x 12/12/12

Seated calves

45 x 50

Tweaked something in my foot and tired so called it a day.

San Diego Powerlifting ME Bench (week 11) [22]

2011-01-27T20:17:00.000-08:00

140lbs

Floor Press

45 x 10

75 x 5

95 x 5

105 x 3

115 x 1

125 x 1/1 (+20lb PR)

Pin #4 Lockouts

135 x 5

165 x 3

185 x 1/1

135 x 10

145 x 10

Pushdowns (3 sets)

BB rows

45 x 10

95 x 5

115 x 5

135 x 5

155 x 5 haha kind of ugly but a 20lb PR

Chest supported rear delts

20 x 10/10/10/10/10

DB preacher curls

20 x 10

25 x 10

Concentration curls

20 x 8/8/8

Bonus Lift: Oly Technique

2011-01-27T12:45:00.001-08:00

All bar only

Snatch grip RDL

10/10/10

Snatch balance

5/5/5/5/5

Clean DL

10/10/10

OH Lunge

5/5/5

Snatch pull

10/10/10

Flip Clean

5/5/5/5/5

Rack Jerk

5/5/5/5/5

Bonus Lift [22]

2011-01-26T19:41:00.000-08:00

138lbs

DB OHP

15 x 10

25 x 10/10/10

F sq

45 x 5/5

65 x 5

85 x 5/5

Split sq

95 x 5

115 x 5/5

115 x 5/5/5

VIDEO Deadlift 250 + 80lbs Chain

2011-01-26T10:49:00.000-08:00

VIDEO Deadlift 230 + 80lbs Chain

2011-01-26T10:47:00.000-08:00

San Diego Powerlifting ME Lower (week 11) [21]

2011-01-25T19:43:00.000-08:00

138lbs

DL (sumo, rawwww)

160 x 5

*add 80lbs of chain

160 x 3

*add belt

180 x 3

210 x 2 (+30lb PR )

230 x 1 (+50lb PR)Video Up

250 x 1 (+70lb PR)Video Up Another grinder but I got it cleeeeeannnn

So the last time I did these I got 260 at the top in briefs. Today, no briefs, 330 at the top. HOOYAH

Conventional DL - no belt

205 x 10

45 back extension

100 x 8/8/8 (+3 reps)

DB Shrugs - no straps

65 x 12/12/12

Seated calves

90 x 20

135 x 15/15

Decline sits

25 x 15/15/15

San Diego Powerlifting DE Bench (week 11) [20]

2011-01-24T21:46:00.000-08:00

Was going to do speed bench but the warm up sets felt rough on my shoulder and Matt told me I should be doing more tricep work anyway so switched to close grip bench.

CG Bench

45 x 10

65 x 5

75 x 5

85 x 5

95 x 5

75 x 15

DB rows (no straps+thick, smooth handles=grip nightmare)

40 x 5

55 x 5

65 x 5

75 x 5

DB OHP (Neutral grip)

32.5 x 10/10/10

Front delt raise

15 x 10/10/10

Lat delt raise

25 x 10/10/10

Rear delt raise

35 x 10/10/10

Incline curl

22.5 x 10/10

17.5 x 15

San Diego Powerlifting DE Lower (week 10) [19]

2011-01-22T17:54:00.000-08:00

140lbs

Speed sq to box

55 x some

85 x 10

105 x 3/2/2

115 x 2/2

125 x 2/2 (+20lb)

Speed DL (clean style)

155 x some

175 x 2/2/2

195 x 1/1/1 (last one was normal DL) (+10lb)

Leg curls

180 x 10/10/10

Seated calves

90 x 20/20/20

Swiss ball crunches

bw x 20/20/20/20

UPDATE: Measurements

2011-01-21T18:45:00.000-08:00

The last time I took measurements in October, 2010.

This is the heaviest, biggest and fattest I've ever been but I'm not going to let the inner skinny girl freak out and stop my progress. Everything taken cold.

Ht: 5'6
Wt: 138
Neck: 13 1/2
Chest: 39

Shoulders: 45
Biceps: 12 3/4
Forearms: 10
Waist: 29 1/2
Hips: 34
Glutes: 38
Mid Thigh: 20 1/2

Top Thigh: L23 1/4 R 23 1/2
Calves: 14

Bodyfat: 21.15%

Bonus: Legs and Back

2011-01-21T15:12:00.001-08:00

15 minute break after clean technique work.

BB lunge

45 x 3

95 x 3

*add belt

115 x 3

125 x 3

135 x 3

115 x 3

DB row (not supposed to be rowing so kept it stupid light)

35 x 10/10/10

45 x 10

95 x 3

115 x 3

135 x 3/3/3

Bonus: Clean Technique

2011-01-21T15:07:00.000-08:00

138lbs

Working on my clean form according to Glenn Pendlay's videos here.

Power clean from the hips

45 x 5/5/5

*add full squat

45 x 5/5/5/5/5

*from the top of the knee

45 x 5/5/5

*from below the knee

45 x 5/5/5

*from the floor

45 x 5/5

65 x 3/2 tweaked knee/2 - changing form to protect knee. Enough for the day.

VIDEO PR Bench 130

2011-01-20T20:11:00.000-08:00

Ricardo knew I had that on lock!

San Diego Powerlifting ME Bench (week 10) [19]

2011-01-20T19:30:00.000-08:00

140lbs FATTEEHHHH

Bench (first finger on wide rings)

45 x some

65 x 10/10

85 x 8

95 x 5

105 x 5

115 x 3

125 x 1 +5lb PR

130 x 1 +10lb PR VIDEO UP what a grinder

Standing pec deck

30 x 10/10

40 x 10/10

Seated pec deck

60 x 10/10/10

70 x 10

80 x 10

90 x 5/5

Incline bench

45 x 10

65 x 10/10/10 Found a weakness! These used to be much much stronger for me. This is good though because at least now I know somewhere to work and improve.

Pushdowns

60 x 20/20/15

Bonus: Oly Technique [18]

2011-01-20T12:37:00.000-08:00

Snatch DL

45 x 10/10/10

Clean DL

45 x 10/10/10

OH lunge

45 x 5/5/5

Clean high pull

45 x 10/10/10

Back sq (PL style)

45 x 10/10/10

BB side bend

45 x 10/10/10

Bonus: Legs [17]

2011-01-19T19:46:00.000-08:00

F sq

45 x 5/5

65 x 5/5

85 x 5/5/5

Split sq

45 x 5

65 x 5

95 x 5

105 x 5

115 x 5

95 x 5

*add belt

135 x 5/5

155 x 5

Ball crunches

bw x 25/25

Bonus: Oly Technique (CHIPPED TOOTH!!) [16]

2011-01-19T12:56:00.000-08:00

Snatch DL

45 x 10/10/10

Clean DL

45 x 10/10/10

Overhead lunge

45 x 5/5/5

Clean high pull

45 x 10/10/10

Flip clean

45 x 10/10/10

Rack jerk

45 x 10/10/10 Clocked myself in the chin and chipped my tooth on the last damn rep. ARRRGG!!

San Diego Powerlifting ME Lower (week 10) [15]

2011-01-18T20:01:00.000-08:00

138lbs

First I have to give a shoutout to my training partner Ricardo who hit a big squat PR today. 605 bar weight + 150lbs band tension = 755 at the top! Beast!

SSq no belt

60 x 5/5/5

80 x 5/5/5

100 x 5/5/5 (+2 reps)

Walk outs (walked out and held for 10 seconds) no belt

150

200

240

290

240

SSq no belt

60 x 5

80 x 5

100 x 5

Leg curl

150 x 10/10/10/10/10/10/10/10/10/10 - total 100

45 x 10

95 x 10/10/10/10 fast, no belt

Shrugs on calf machine

180 x 15

210 x 15

270 x 15

330 x 10/10

210 x 20

Calves on calf machine

210 x 20

300 x 15/15

Ball crunches

15/15/15/15/15/15/15 - total 105

San Diego Powerlifting DE Upper (hand injury) [14]

2011-01-17T18:29:00.000-08:00

138lbs

45 x 5/5/5

65 x 5/5/5

Hang clean

45 x 5

65 x 5/5

HS iso PD

45 x 10/10

There was very little I could do and I didn't want to do legs since we're maxing squat tomorrow.

Hand Dislocation

2011-01-17T13:44:00.000-08:00

3rd metacarpal, capitate, lunate dislocation. Doing banded tricep pushdowns of all things.

San Diego Powerlifting Bonus Lift (week 9) [13]

2011-01-16T14:47:00.000-08:00

137lbs

F sq

45 x 5/5/5

65 x 5

75 x 5

85 x 5

BB hip ext (with pause)

135 x 5

205 x 5

225 x 5

255 x 5 Video coming..

Leg curl

120 x 15/15/15

Leg press

135 x 10W/10M/20C

Standing calves

315 x 20/20/20

45 Back ext

100 x 5/5/5

San Diego Powerlifting DE Lower (week 9) [12]

2011-01-15T16:37:00.000-08:00

138lbs

First workout with the hand brace. I'm going to have to get creative to get in some quality heavy work while keeping my hand out of it.

SSq ATG (playing with stance from directly under shoulders, just outside shoulders and wide)

60 x 6/6/6

80 x 5/5/5

90 x 5/5/5

100 x 3/3

110 x 2/2

120 x 1/1/1 Video coming.. Putting a big emphasis on making my legs do the work and not rocking forward out of the hole. Not too shabby for the first ATG squat in a year and first safety squat ever.

SSqGM

60 x 5

80 x 5

100 x 5/5/5

110 x 5/5/5 These are considerably harder than regular good mornings with a barbell because the weight is so high up on your neck.

Standing calves

285 x 15/15/15

405 x 15/15/15

Cable crunch (with the arm slings)

70 x 10/15/15/50 HOOYAH

San Diego Powerlifting Bonus Lift (week 9) [11]

2011-01-15T11:33:00.000-08:00

Got my dislocated bones in my hand and wrist reset after having them out for 6 weeks. I'm hoping that was why my bench stalled and I'll be stronger when I come back. I'm wearing a custom hand brace so I can move my wrist but no holding heavy stuff for 3 weeks so that means I'll be squatting a lot!

Stretching for 20 minutes

Hack sq

135 x 10/5

225 x 5/5/5

Front sq

45 x 5

65 x 5/5/5 Staying light to practice staying upright and making my legs do the work instead of my back.

95 x 5/5/5

Lunge

45 x 5/5/5

Calf raise

225 x 15/15/15

San Diego Powerlifting ME Bench (Deload) [10]

2011-01-14T11:59:00.000-08:00

136lbs

Bench

45 x some

65 x 5 wide

75 x 5/5/5 wide

DB Bench

20 x 10

25 x 10

Lots of stretching the shoulders (RC), chest, biceps and lats.

HS iso PD

45 x 10/10/10

HS iso row

25 x 10/10/10

DB OHP

10 x 10

15 x 10/10/10

San Diego Powerlifting ME Lower (week 9) [9]

2011-01-11T20:15:00.000-08:00

137lbs

I should preface this workout by saying that I slovenly shuffled into the gym today dehydrated and yawning from a late night of drankin', so I wasn't expecting much. One note, however, is that I snapped awake today after about 7 hours of sleep. Usually I'm pretty groggy when I wake up but this morning I just popped right up. Blame it on the a--a-a-a--a-alcohol.

Deficit DL 4"

155 x 3

175 x 2

205 x 1

220 x 1 PR

225 x 1 Video coming..

235 x 1 Video coming..

245 x 1 You're gonna want to see this video. They thought I was going to miss because it just stopped mid shin. But Bobbi Skai don't quit like that, and if I'm going to go through the trouble of putting on that god forsaken belt of death that I can never get off by myself, I might as well make the lift count - so haters to the left!

175 x 5 dead stop reps

Leg curl

180 x 5/5/5/5

DB shrugs

50 x 5

60 x 5

70 x 5

BB shrugs (with squeeze at top)

135 x 5/5/5/5/5

BB on back calf raise

95 x 10

135 x 10

155 x 10

185 x 10/10/20 Ahhh trap deathhh

Swiss ball crunches - 100 total

Oly squat

45 x 10

65 x 3

85 x 3

95 x 3/3/3/3/3 Sitting on my calves

San Diego Powerlifting DE Upper (deload) [8]

2011-01-11T11:16:00.000-08:00

138lbs

Deloading upper this week.

Speed bench

65 x 3/3/3/3/3/3 (wide)

NGPD

80 x 5/5/5/5/5

High Pull

45 x 10/10/10

Drop unders

45 x 8/8/8

BB rows

65 x 5/5/5/5/5

OHP

45 x 5/5/5/5/5

DB fly (3 sets)

Rear delts (6 sets)

Triceps (4 sets)

San Diego Powerlifting DE Lower (week 8) [7]

2011-01-09T12:04:00.000-08:00

137lbs

Not feeling so great today. Just trying to get some quality work done. You can't PR every time, right?

Speed sq to box

*lowest box

bar x 5/5/5

*box on pin 3

45 x 5

65 x 3/3/3/3/3/3

DB lunges

25 x 5

35 x 5

45 x 5/5

Leg curl

105 x 10

120 x 10/10

150 x 10/10

Leg ext

50 x 10

70 x 10

90 x 10

70 x 15

Leg press

135 x 10/10/10/10/10/10

Calves (4 sets)

Abs (7 sets)

San Diego Powerlifting ME Bench (week 8) [6]

2011-01-06T20:34:00.000-08:00

136lbs

Bench

45 x some

95 x 3

*strip quarters, add chains, 55lbs together

100 x 3

120 x 3

130 x 2

140 x 1

150 x 1 ahhhh what a grinder, HUGE PR

100 x 12

Incline DB press

35 x 10/10 wide, deep and purdy

Pushdowns (4 sets)

DB rows

45 x 10

60 x 10

70 x 10

HS iso PD (4 sets)

Seated row (3 sets)

Rear delts (4 sets)

Curls (4 sets)

I've mentioned before that one of my lifting partners is a quadzilla so I finally got the evidence today. Justin is about my height, 181 and I watched him ATG squat something like 550 two days ago. He'll be tearing it up at the Fit Expo later this month. (click pic to enlarge)

Bench Form Check

2011-01-06T15:33:00.001-08:00

I usually bench flat so I'm trying a new bench set up with a tight arch, paying special attention to touching low and keep my wrists directly over my elbows. I know my arch isn't very high. I'm ridonkulously inflexible in my back from a car accident a few years ago that I didn't recover from properly. Working the foam roller to improve!

VIDEO - First Heavy Squat in Briefs - 205!

2011-01-05T12:14:00.001-08:00

This is my first time squatting heavy in my new Titan single ply briefs. My raw max off of the low box is 145. Here is 205.

San Diego Powerlifting ME Lower (week 8) [4,5]

2011-01-04T22:51:00.000-08:00

137lbs

First time ever squatting heavy in briefs. Raw max is 145.

Squat (low box)

45 x some

95 x 3

*add briefs

95 x 5

115 x 3

*add belt

135 x 3

155 x 2

185 x 1/1

195 x 1

205 x 1/1 VIDEO UP

Lever leg press (6 sets up to 315)

Leg curl (5 sets up to 180)

Shrugs (3 sets)

Standing calves (4 sets up to 420)

Abs (3 sets)

______

Later..

Hack sq (2 sets)

Leg ext (3 sets)

Leg curl (2 sets)

Adduction (2 sets)

Seated calves (3 sets)

San Diego Powerlifting DE Bench (week 8) [3]

2011-01-03T21:45:00.000-08:00

Bench

45 x some

95 x 3W/3M/3M/3C/3M/3C

Pullups

bw x 5N/5O/5U/3W/3O/3XW/3N/3U

BB rows UH

95 x 5/5/5/5/5

HS iso PD

45 x 10

70 x 10/10/10

Chest/RC stretching

1A OHP

25 x 8/8/8

Prone row

45 x 10/10/10

Wide lever PD

45 x 10/10/10

Rolling DB Skullcrusher

10 x 15/15/15

Chest (5 sets)

Biceps (3 sets)

Forearms (3 sets)

Cardio Lift Legs [2]

2011-01-02T16:34:00.000-08:00

134lbs

Hack sq (3 sets)

SLDL (2 sets)

Leg ext (4 sets)

Prone leg curl (4 sets)

Calves (3 sets)

Firemans 50 reps with 25lb plate (1 set)

Superplank - I welcome all challengers (click on image to enlarge)

VIDEO 215x3 Deadlift w/ Mini Bands PR!

2011-01-02T13:48:00.000-08:00

215 on the bar plus the mini short bands from elite fts. They add 70lbs together but I'm not stretching them all the way so I'm probably getting 30-40ish out of the them.

Cardio Lift Legs [1]

2011-01-01T19:21:00.000-08:00

134lbs

1 hour

Warm up with dbs

Hack squat 30ish reps (4 sets)

Leg extension 10 reps (7 sets) last one at 145lbs

Leg curl 20-30 reps (3 sets)

Adduction 10 reps (2 sets)

Calves 50ish reps (2 sets)

Abs 20-30 reps (3 sets)

Motivation - Ridiculously Strong Female Athlete

2011-01-01T13:57:00.000-08:00

I have a new source of motivation. Yesterday I stumbled on some videos of Nikki Rouillard doing some pretty ridiculous lifts. From what I read under the videos, Nikki was a collegiate basketball player from 91-93, putting her age around 40. She also weighs 137lbs. If knowing that and watching these videos doesn't get you motivated, I don't know what will.

Clapping pullups

Pullups with 70lbs

Benching 225x5

Benching 100lb dumbbells

30 L-seat pullups

NEW YEAR'S EVE 2010 (PR!)

2010-12-31T17:22:00.000-08:00

San Diego Powerlifting DE Lower (week 7)

137lbs Officially the heaviest I've ever been.

Speed squat (off box)

straight weight, briefs

45 x some

95 x 5

115 x 3/3/3

135 x 3/3/3

145 x 3/3/3 PR! This is my raw "max"

Speed DL

sumo, briefs

bands (mini short - aprox 70lb at the top)

165 x 4

185 x 2/2

205 x 2

215 x 3 Huge PR. Video coming..

Got chased out because it's new year's eve so no assist. Happy New Year's everyone!

San Diego Powerlifting ME Bench (week 7)

2010-12-30T21:34:00.000-08:00

136lbs

Weak today. My tendonitis was really acting up. I'm going to have to be light on my shoulders to make sure it doesn't get any worse.

Bench

45 x some

95 x 5

*3 board

115 x 3

125 x 3

135 miss

*5 board

135 x 3

*4 board

135 x 2/2/2

*3 board

125 x 4

Triceps (4 sets)

Chest (4 sets)

Rows (5 sets)

Delts ( 4 sets)

Curls (4 sets)

Cardio Lift Legs

2010-12-29T21:23:00.000-08:00

We did all hamstrings yesterday and I don't have legs again until Saturday so I decided I wanted to crush quads. Started out with some barbell squats (3 sets) but wasn't feeling it so I moved on to the hack squat and did (4 sets) pretty heavy. A lot of these are half reps in the bottom or never locking out to keep tension on the muscle. I'm also focusing on my right quad as I seem to have trouble flexing it on command when I'm just standing around.

After that my quads were feeling pretty pumped up so I hit the leg extension to finish them off. The first set was explosive concentric with 5 second eccentric. The others were feet out, feet in and forward to hit different parts of the quads. I really feel it on the inner quads when I point my feet out. (5 sets) I wanted to finish off the inner thighs so I went to the good girl machine and did one long extended set of partials wide, middle, close and then held it closed for a long iso.

After feeling like I'd done a good job with the quads for the day I searched out some ab work but it's getting harder to find exercises I feel really work my abs and not my hip flexors (decline sits, hanging leg raises) or lats (cable crunches, dragon flags). Then I remembered someone saying that they knew a 148lb girl who could do 100lb plank for 2 minutes. I had to wait for C to load two 45s and a 10 on my back so that burned a little time but I made it to a minute. That was one of the hardest things I've done in a while. I think with a little practice I could get to 2 minutes. It would also be helpful to use a 100lb plate so I don't have to wait.

All in all good cardio lift. Hit the quads hard. Got a good pump. Burned some calories and banged out a pretty serious plank. Tomorrow is heavy bench so hopefully it'll go well. In the warm up rows I could feel the tendonitis in both my shoulders. I certainly don't want to have to deal with that again so I'm going to be very careful with how much stress I put on them tomorrow. Night!

San Diego Powerlifting ME Lower (week 7)

2010-12-28T19:57:00.000-08:00

136lbs

GM (no belt)

45 x some

65 x 10

95 x 10

115 x 10

135 x 6

155 x 5

175 x 3 I had no idea I was going to hit this, especially sans belt. I've only done good mornings a couple times before this so I think I have some room to improve.

45 degree back extension

45lb plate x 10

100lb plate x 5/5/5 HOOYAH

Ab machine

70 x 15

80 x 15 love this machine

DB shrugs

One big drop set 10 x 65/55/45/35/30/20

Donkey calves 4 sets

Standing ham curls 3 sets

Decline sits (at an obnoxious incline)

bw x 10/20

15 x 10 video coming..

San Diego Powerlifting Log DE Bench (week 7)

2010-12-27T19:51:00.000-08:00

134lbs

Dealing with some major lower abdominal pain but didn't want to take any pain killers because I thought it might affect my lift. Considering how I felt I'm pretty happy with this lift.

Bench

45 x some

95 x 3 wide/3 mid/ 3 cg

105 x 3 wide/3 mid/3 cg

115 x 2 mid/3 cg

120 x 2 cg - Mind you, I missed 125 last week and today I do 120 on speed day for a double. What the hell. Also, I'm stronger in close grip right now. I think it's because I can brace off my lats at the bottom so I have a lot more stability. Plus it feels a lot better on my shoulder.

DB incline

40 x 10/10

Lat raise 3 sets

OHP

45 x 10

65 x 5

75 x 5/5/5 strict

Pulldowns (wide grip)

80 x 10

100 x 10/10/10

Seated row 2 sets

EZ curl 2 sets - shoulder irritating me

Pressdown 3 sets

Flutter kicks 20/20/20

Cardio Lift - Legs and Abs

2010-12-26T16:57:00.000-08:00

Cutting Bodyfat by Lifting

I need to lower my bodyfat a little but I hate cardio so I'm taking it back old school and getting my cardio in with light lifting sessions. Cardio didn't become popular for bodybuilders until the 80s. Back when Arnold, Draper, Zane and Columbu were bodybuilding they dropped fat through extended lifting sessions and two-a-days.

el-lip-ti-cal (noun) meaning: overpriced coat rack

The weight is light enough that it shouldn't affect my powerlifting days but I do enough volume to burn as many or more calories than I would doing cardio for the same amount of time. I've dropped to 11% three times this way so I know it'll work and work quickly. Any way to avoid boring cardio is a plus in my book.

Legs and Abs 1.5 hours

Prone and seated leg curl 8 sets

Leg extension 4 sets

Leg press 4 sets

SLDL 2 sets

Seated and standing calf raise 6 sets

Weighted decline situps 3 sets

Planks 2 sets

San Diego Powerlifting Log DE lower (week 6)

2010-12-23T20:09:00.000-08:00

135lbs

Lifting for the fourth day in a row and now we get four days off. So happy as my quads are sore as hell and I started to get that familiar twinge of tendonitis in my left shoulder today. Speed day, everyone was tired but we still got in some good work.

Speed Sq

45 x some

65 x 5

85 x 5/5/5

105 x 3/3/2/2/2/2 Controlling it down to the box better. Even tired and no belt it felt easy.

Speed DL

135 x 5

155 x 3

185 x 2/2/2/2/2/2 Last time I did this for two sets and they were not so good on form. Today was better.

Pause (Lexen) DL (2 sec pause below the knee)

185 x 2/2

Calves, abs and hammies at the end. Now it's time to EAT.

San Diego Powerlifting ME Bench (week 6)

2010-12-22T19:51:00.000-08:00

My quads are SO SORE from yesterday's front squats. My mid back between my scaps is pretty sore too but I'm not sure why. I guess that 315 rack pull could've done it? I'm blaming the crapity crap you're about to read on this soreness, being tired and being FREAKING COLD WHAT THE HELL SAN DIEGO?? It's been raining for 5 days strait. I've only seen the sun once and it was when it was blinding me heading to the gym today. Living on the coast, driving west at 4pm with wet roads where it reflects all of the light so you have no option but to squint hard and try to maintain your lane and just hope that no one hits you.

Bench

45 x some

65 x 5

85 x 5

95 x 3

105 x 2

115 x 1

125 x miss BAHH WHAT THE HELL

*2 board

125 x 1 barely. Technique was all off, got out of the groove, just sucking today

95 x 10

Cable cross

30 x 10/10/10

Tricep pressout

60 x 15/15/15

Chest supported row

25 x 10

45 x 10

70 x 8

45 x 10

EZ curl

40 x 10/10/10/10

San Diego Powerlifting Log ME Lower (week 6)

2010-12-21T20:15:00.000-08:00

135lbs Fatteeeeeh

@ World's Gym in Pacific Beach

F sq

45 x 8 (6 paused at bottom + 2 down and up)

55 x 6 (4+2)

65 x 5 (3+2)

75 x 5 (3+2)

85 x 3 (2+1)

95 x 2 (both paused)

105 x 2 (down and up)

*add briefs

105 x 2

115 x 2

125 x 2

135 x 2

Rack pull (pin 4, at knee)

135 x some

225 x 3

275 x 3

315 x 1 Damn smooth bar!! Had plenty more but the bar was totally smooth and I was having trouble gripping it.

45 ext

bw x 10

25 on chest x 10

45 on chest x 10

25 behind head x 10/10

Seated cable crunch

50 x 10

80 x 10

70 x 10/10

Shrug machine

100 x 15/15/15

Standing calves

185 x 15

240 x 15

270 x 15

300 x 15/15

San Diego Powerlifting Log DE Bench (week 6)

2010-12-20T17:05:00.001-08:00

A couple shots of the new place. They managed to dig the rack out so we could bench today. That's Adam's max.. (click on pictures to make them larger)

..cozy..

Bench

55 x 10

75 x 3

95 x 3

*chains

115 x 3/3/3/3

OHP

55 x 5

65 x 5/5/5

75 x 5

UH BB rows

105 x 5/5/5/5

It was drizzling on my head during bench. We're getting a weird hit of rain here in San Diego right now. It rained all day yesterday and it supposed to go until Thursday. I guess it's just paying dues for living in the sunniest city in the country :)

VIDEO - Deadlift 260x2 - First Day with Briefs!

2010-12-20T13:16:00.000-08:00

First day pulling with briefs. Titan single ply from Ken Anderson. They're tight in the legs but then really loose on the way up so I need to get them altered. Still, so happy that the groin pain has magically gone away!

This is 260 at the top for 2. I'm fairly new to sumo so I'm still feeling out exactly where I want my feet and hands but it felt great! I can't wait to pull again now. I'll have to remember to wear long socks so I can get it closer to my legs. Not into the chewed up shins look..

VIDEO - Brief Preview! First Time Lifting In Briefs

2010-12-20T11:24:00.000-08:00

Titan single ply briefs in action. No belt yet. 180x5.

The briefs are so big around the middle. I need to put 40lbs on my waist to fill them out. I do like how I no longer have groin pain because the leg part is tight.

VIDEO 5 Board Press 160x1 PR!

2010-12-18T13:41:00.000-08:00

I felt like I had another but didn't want to miss. Still, this is a 25lb PR for the 5 board!

VIDEO 5 Board Press 150x3 PR!

2010-12-18T13:38:00.000-08:00

Missed it off 4 boards but got a fairly easy triple off of 5. Hopefully I'll get it off 4 next time.

VIDEO 4 Board Press 145 PR!

2010-12-18T12:35:00.000-08:00

Westside Powerlifting Log - DE Lower (week 5) PR!

2010-12-18T11:13:00.000-08:00

131lbs

Speed box squat
bar x some
100 x 3/3/3/3/3/3/3/3

Speed deadlift
sumo wearing single ply briefs (my first time lifting in briefs)
95 x 5
135 x 5
with 1 chain
180 x 5 VIDEO UP
with 2 chains
220 x 3
with 3 chains
260 x 2/2 PR! VIDEO UP

Had plenty left but had to leave, those briefs help a lot!

Amazing! Parrot Sings "Bodies" by Drowning Pool!

2010-12-17T16:11:00.000-08:00

I know this doesn't have anything to do with lifting but it was way to entertaining to pass up. Got this from Shelby Starnes - so there's how it's lifting related.

VIDEO 3 board press 135 PR!

2010-12-17T14:49:00.000-08:00

Missed the second one but I don't care! A few weeks ago it was 135 to a 5 board, then last week to a 4 board and now to a 3 board! Check here for more lifting videos.

Westside Powerlifting Log ME Bench (week 5) PR!

2010-12-16T21:45:00.000-08:00

Bench

bar x some Close grip/Mid grip/Comp grip

65 x 5

85 x 3

*3 board

105 x 3

115 x 3

125 x 2

135 x 1 PR! VIDEO UP

*4 board

135 x 3

145 x 1 +10lb PR! VIDEO UP

150 x miss

*5 board

150 x 3 +15lb PR! VIDEO UP

160 x 1 +25lb PR! VIDEO UP

VIDEO - 2 board press PR

4 board press PR last time..

Pullups (underhand)

bw x 3

25 x 1

35 x 1

40 x 1 +5lb PR!

bw x 5/5

Rear delt raise

20 x 10/10/10

Prone incline rows

40 x 10/10/10

Band rows

Green band x 12/20/20

EZ curl

50 x 10/8/10 This might be a PR too..

BB sit up (Most awesome ab exercise ever!)

45 x 10/10/10 Video coming..

VIDEO - Deficit Deadlift 215 PR!

2010-12-16T10:37:00.000-08:00

Deficit deadlift 215 at a bodyweight of 130. The guys wanted me to go to 225 and I think I would've gotten it but decided to call it for the day. No need to risk injury.

Here's the deadlift VIDEO from last week.

Here's the last time I set a PR in deficit deadlift back in January.

Check out more of my lifting videos HERE.

Westside Powerlifting Log, ME Lower (week 5) PR!

2010-12-15T19:18:00.000-08:00

132lbs

4" Deficit deadlift

bar x 10

105 x 5

135 x 5

155 x 3

175 x 2

185 x 1

195 x 1

205 x 1

215 x 1 PR! Like cake. Videos coming.

Deadlift from last week.

Goblet squat (to work on using the legs in the hole)

40 x 5

50 x 5/5/5/5

Seated Goodmorning (first time trying these out)

45 x 10/10/10

Reverse hyper

45 x 10/10/10/10/10 (slow and controlled)

Gripper

Springs on 1&3 x 10/10

Springs on 1&4 x 10/10/10

Glute Ham Raise (pin 2 and 4 up)

bw x 5/5/5/5/5

BB crunches

45 x 15/15/15/15/15

Westside Powerlifting DE Bench (week 5)

2010-12-14T19:24:00.000-08:00

133lbs

DB bench

25 x 5

30 x 5

35 x 5

40 x 5

45 x 10 Had plenty more but wanted to leave some in the tank.

Dips

bw x 5

10 x 5

25 x 2/2/2/2/2 +10lb PR

DB row (very clean form)

25 x 5

35 x 5

45 x 5

55 x 5

65 x 5

OH pullups

bw x 4/5/4/2 Total of 15, super clean form, slow and perfect

EZ curl

50 x 5/5/5

DB curl

15 x 10/10/10

20 x 10

Hanging crunch

bw x 10/10/10

Knees to elbows

bw x 5/5

Gripper

Springs on 1&3 x 10/10/10/10/10 each hand

VIDEO Reverse Band Bench Press 145 x 2 PR!

2010-12-10T14:01:00.000-08:00

Links related to this video.

ME Bench day workout.

Last time I did reverse band bench.

VIDEO 2 board press 125 x 3 PR

Westside Powerlifting ME Bench (PR!)

2010-12-10T11:08:00.000-08:00

Reverse Band Bench

monster minis

bar x some

75 x 10

95 x 5

105 x 3

125 x 3

145 x 2/2/2/2 +10lb PR!

155 x miss I'll get it next time!

Incline DB bench

40 x 8/10

UH Pullups

35 x 1/1/1/1/1 + slow negative +10lb PR! 35 @ 130 = 27% bodyweight

BB row

55 x 10

105 x 5/5/5

PR! Deadlift 225 VIDEO

2010-12-09T10:53:00.000-08:00

Like cake baby!

After this I did 185x15 touch and go. Wish I had a video of that.

The Whole Workout

Westside Powerlifting ME Lower (PR!)

2010-12-07T20:24:00.001-08:00

Heyo! I missed a couple lifts because I flew to GA to visit my family. Back and ready to crush it.

Little Bobbi Skai and her Mama

132 lbs

Deadlift

bar x some

105 x 5

145 x 5

192 x 2

215 x 1

225 x 1/1 PR!!! Video

185 x 3/5 working form

185 x 15 touch and go rep out

BB holds (thick bar, mixed, false)

115 x 10 sec

165 x 10 sec/10 sec

DB obliques

40 x 15/15/15/15

Gripper

Springs on 1 and 3 x 10/10/20

Hanging crunch

bw x 10/10/10

Reverse hyper (w/ pause @ top)

25 x 10

45 x 10/10

Sq pos calf raise

55 x 50/50

BB crunch

55 x 10/15/15

Westside Powerlifting Speed Deadlift with Chains VIDEO

2010-12-01T14:13:00.000-08:00

Speed deadlift with chains for 2

I also did 220 for 5 but we didn't get a video

Westside Powerlifting ME Lower (week 4)

2010-12-01T13:56:00.000-08:00

Taking "squat booty" to a new level

Are girls hotter when they squat in pink?

Manta Ray box squat

bar x some

95 x 5

115 x 2

135 x 1

145 x 1 PR

155 x 1 spotter touched it

160 x miss

135 x 1/1 form work

SLDL

155 x 5/5

Westside Powerlifting DE Lower (week 3)

2010-11-27T13:28:00.000-08:00

Big ups to my boys back home for laying a whooping on Michigan. Come on Rodriguez, at least make it fun. It's not a rivalry when we beat your ass every year.

Speed squat
bar x some (groin hurting from the get go)
50 + 40 in chains = 85 x 3/3/3
95 x 3/3/3
100 + 40 in chains = 140 x 3/2 (ahhh groin)

Speed deadlift (conventional)
135 x 5
140 + 40 in chains = 180 x 2/2/2
160 + 40 in chains = 200 x 2/2/2
180 + 40 in chains = 220 x 1/5

Glute Ham Raise (pin #2)
bw x 2/2/5/5/5

Good morning
55 x 10
105 x 6/10/10/10

Reverse hyper
45 x 10
90 x 10/10

Standing calf raise (bar on shoulders)
55 x 20/20/50

DB shrugs
55 x 15/15/15

Abs on GHR
bw x 10/10/10

Westside Powerlifting 2 Board Press PR VIDEO

2010-11-25T16:44:00.000-08:00

125x3 - only got 1 last time!

Westside Powerlifting ME Bench (week 3)

2010-11-25T13:25:00.001-08:00

137lbs ahhh!

2 board press
bar x some
95 x 5
95 x 3
105 x 2
115 x 2/2
125 x 1/2/3 (2 rep PR!) video coming

DB incline bench
35 x 10/10/15

BB row
95 x 6/8/8/8

CG bench (just top half)
bar x 15
95 x 10/10/10

DB alternating curl
20 x 10
25 x 10
30 x 10 hammer

Face pull
50 x 10/10/10

Cable crunch
75 x 10/10/10

Westside Powerlifting ME Lower (week 3)

2010-11-23T21:22:00.000-08:00

133lbs

Rack pulls (pin 3, below the knee)
Going into my third week with the new sumo stance. It's finally starting to feel natural.
55 x some
105 x 5
145 x 5
195 x 3
235 x 3
285 x 1/1/1/1
Here's a video of the whole group! We've got some serious beasts hanging out at San Diego Barbell.haha Considering it's been some 8 months since I've done rack pulls and the first time doing them sumo, I'm not upset with my numbers.

Conventional
235 x 2 Took some skin off my knee and I couldn't keep dragging the bar across it.

BB glute bridge
135 x 5
225 x 5
275 x 5
315 x 5/5/5

1 leg band curl
purple band x 10/10/10/10
both legs x 20

Grip hang on squat rack
bw x 20sec/20sec/20sec

Band adduction
monster mini x 10/10/10

Calves on sled
425 x 20
425 x 10/10 from dead stop

Leg raise on bench
bw x 15/15/15

Sled drag
45 x 40 yards forwards
45 x 40 yards backwards
45 x 40 yards backwards
45 x 40 yards sprint

Westside Powerlifting - DE Bench (week 3)

2010-11-22T21:10:00.000-08:00

134lbs

Speed bench (strait weight, pause and explode)
45 x 10/5/5/5/3
75 x 3/3/3 pinky on ring
85 x 3/3/3 middle finger on ring
95 x 3/3/3 pointer finger on ring

4 board press
135 x miss
115 x 5
125 x 5
135 x 3

Dips
bw x 5
10 x 2
15 x 2/2/2/2

Military Press
50 x 5
60 x 5

Jerk
45 x 5
55 x 5
65 x 2
75 x 2
85 x 2

Military Press
45 x 15

Bottom work db fly/wide db press/parallel db press
15s x 10/10/10 (2 sets)

Didn't do any back or bis today to save up for heavy rack pulls.

Oh, and here's a video of abs on the glute ham raise. Try it, you might like it Sam I Am.

Powerlifting Westside DE Squat and Deadlift (week 2)

2010-11-20T13:40:00.000-08:00

133lbs ??

Speed squat
45 x 5/5
95 x 5 stretched groin, left side more than right.
Tried the green bands which was supposed to be 175 at the top. Got one but it was too hard for speed day so I was banished to my own rack. Pretty much irritated from here on out.
65 x 3
85 x 2/2/2
95 x 2/2/2
105 x 2/2 Groin pretty cooked. All of these were stupid easy. I was just stewing and being pissed during this time.

Speed Deadlift (conventional)
45 x 10
135 x 5/2/2
155 x 2/2
185 x 2/2 Fast but crap form. More of a SLDL than a deadlift.

Shrugs
135 x 15 overhand
185 x 10 mixed/10 strapped/15
225 x 10 strapped

Glute ham raise
#3 bw x 5
#3 10 on chest x 5/5/5/5
#2 negatives x 10

Leg curl
Green band x 15/15/15/15/15

Calf raise on sled
425 x 20 parallel/20 out/20 close/20 parallel

Abs on glute ham raise
purple band x 10
green band x 10 very tough
purple band x 10

Oblique pressdown
Green band x 15/15/15
_________

Took 4 hours today. I may start having to do some of the assistance on my own. 4 hours is a long time to be in there.

Powerlifting Westside ME Bench (week 2)

2010-11-18T20:32:00.000-08:00

131lbs

Bench
45 x 10/10
65 x 8
95 x 5
115 x 1
125 x 1 cut it an inch high. PISSED.

*2 board
115 x 3/3 Fast. Up until this second set of 3 I had my feet out and flat because last week I got yelled at by this guy for tucking my feet when I had no real arch. On the second set I said screw it and tucked my feet and it went up like cake. So that's how I'm doing it.
125 x 1/1 Missed the second rep both times by getting out of the groove too far forward on the way down. I'll figure this out.

*5 board
135 x 7 Confidence building. A lot of my lifting is in my head. I get kind of psyched out by a plate like 2 plates psyches me out on deads so I just wanted it in my hands to get used to seeing and feeling the plate.

DB bench with mini band wrapped under the bench
15s x 10
20s x 10/10

UH pullups
10 x 1
15 x 1
25 x 1/1/1/1/1/1/1/1/1/1 (20%bw, okay for now)

BB row
135 x 5 horrendous! haha
95 x 5/5/5/5

DB fly
15s x 10/10

BB curls
50 x 10
60 x 5/8

Abs on glute ham raise
bw x 15/15/15

Powerlifting Westside ME Squat (week 2) VIDEO

2010-11-16T21:11:00.000-08:00

132lbs Ack!

Box squat (parallel)
60x5
*add belt
110x3/3/3/3/3
130x1/1 one was crap, leaned forward and one was great
140x1 struggle off the box and then explode up. The weight isn't an issue but it's pretty obvious I have no hamstrings.

The guys are making bets on how many months until I get 2 plates. Once I get this hip thing figured out it'll happen with a quickness. We have 4 and 6 month guesses.

Form work box squats
45x10/10/10

Good Morning
45x10
190x10/10 I only did this because I didn't realize how much it was. 70lb bar + 120lbs in chains. Felt solid.

Captains of Crush (COC) #1 grip training
5x5 each hand as far as I could get it

Glute Ham Raise (the lower the number the harder it is)
#4 bwx10
#3 bwx10/10/10/10

Sled drag
40yards backwards+40yards forwards x 1 plate/2 plates

Situps on bench (DB under chin)
10xbw/25/35/45 had plenty more in me

Powerlifting Westside DE Bench (week 2)

2010-11-15T19:45:00.001-08:00

130lbs Won't budge!

Speed bench
Tried with doubled mini bands (red), got 5 super wobbly, guys decided they wanted chains instead. So 55lb bar + 40lbs in chains = 95lb at the top. Chains are definitely more challenging than strait weight. Good times.
95x3
115x3/3/3/3/3/3

Floor press (with pause, all pretty like)
5x45/75/95/105

1 arm OHP
30x10/10/10

OH pullups
20 pretty singles, had something tweaky in my back

Pulldown (parallel grip)
8x75/75/100

"Ano" abs (basically crunching down from standing with doubled over bands)
purple band x 10/10/15

Westside Powerlifting DE Squat and Deadlift (week1) VIDEO

2010-11-14T09:22:00.000-08:00

130lbs

I have videos from this workout, just waiting for the guys to post them up so I can link.

Speed squat (off box 1" above parallel)
45x5/5/5/5
65x5
75x2/2
*add belt
95x2/2/2/2/2 95lbs is a very light squat for me (I did it for 50 strait reps last month) but I'm struggling with this wide, powerlifting style set up. I don't sit back nearly enough so I'll be working on that.

Speed deadlift (sumo with mini short bands=70lbs at the top, less for me because I was pulling sumo)
45x5/5
145x2/2/2/2/2 again working on sitting back

Lexen deadlift (strait weight, conventional)
145x3
165x3
185x3

Glute ham raise
bwx10/10/10

DB shrugs
60x15/15/15 w pause at the top

Calf raise in the leg press (assume sled is 45)
425x20/25/25/25

Abs on the glute ham raise
bwx10
10lb db behind head x 10/10/10

Powerlifting Westside ME Bench (week 1)

2010-11-12T07:22:00.000-08:00

Hand is fixed but the OT wanted me to lay off the heavy lifts for a week so wore a soft brace and just did some light work, tinkering with different set ups.

131 lbs

Bench - All narrow grip, thumbs length from smooth

45x10

65x5/5/5

85x5/5/5

95x5/5/5

105x3/3/3 I can normally do this for 10 or so but I was taking it down slow, pausing, and trying to push the bar up with my hips. I tried a few different set ups (feet pinned back under body, feet wide, feet under knees) and didn't really find a favorite. I'll probably have to get closer to my max to feel the difference between them. I did get yelled at for pinning my feet back though, haha.

Band pressdowns (one arm at a time) red mini band x 20/20/20

Band fly (one arm at a time) red mini band x 20/20/20

DB strait arm row 25x10/10/10

Cable crunch 50x15/15/15

_______

Here's the video from Tuesday of some of the guys pulling heavy deads. I'm in the background yelling (laughing at Adam) at some point.

Powerlifting Westside ME Deadlift (week 1)

2010-11-10T06:38:00.000-08:00

That's the gym (click on picture to make it bigger). Has just about everything you could want. Mono, sled, glute ham raise, reverse hyper, boards, chains and dumbbells up to 175.

I dislocated my hand on bench day so I couldn't pull deads. I subbed in hip extensions instead and did the rest of the workout.

BB Hip extension (back on bench)

45x10

135x5/5

185x5/5

235x5/5

BB bridge

235x5

285x5

Glute Ham Raise

bw x 5/5/5/5/5

25 x 5

Zercher shrugs

95x10/10/10/10/10

Powerlifting Westside DE Bench (week 1)

2010-11-08T19:56:00.000-08:00

My first day doing westside was DE bench. I'm just going with the flow. It's nice to be the student rather than the teacher. Putting your brain away and letting someone else tell you what to do is awesome, no wonder my clients pay me for that. haha

They said they like speed day with reverse band bench so I used skinny black bands where I could just touch the bar to my chest.

Speed bench

95x3/3/3

115x3/3/3

135x3/3/3

Then they wanted to do board presses so we went strait for the 5 board just for fun. These were all with a total stop and pause on the board.

5x135 close grip

5x155 regular grip

5x175 ah! I've never had this in my hands. And it felt solid and quick! They said I had more in me but it's a speed day so that was good for the day.

UH pullups 5/5/5 so slow and clean and stretched out at the bottom.

OHP

10x55/45

65x5/5

DB row 90x8/6 had to strap up

DB incline 35x10/10

1 DB Tricep extension 35x10/10/10

DB fly 8x10/10/10

Started to do band pressdowns and felt a pop and pain. I immediately knew what I did. Crapola. Dislocated my hand. It happens from time to time ever since the first time in football. Christina is going to put it back in place tonight and I should be good to pull deads tomorrow.

I took a picture of the gym. I'll try to get that up as soon as I figure out how to move it off of my phone..

Found a Powerlifting Gym in San Diego! Yey!!

2010-11-06T17:53:00.000-07:00

I finally found the only powerlifting gym in San Diego and it's 10 minutes from my place. Score! They have everything you could ever want and the atmosphere is good. Got in a good back lift and went out for chicken bbq pizza. Nom nom nom. I'll be doing Westside with the guys starting Monday.

131lbs

Underhand pullups - doubles with 10lbs on a belt x 10 sets

BB OH row 5x5-95

Kroc row 60 x 20/20/15

EZ curl 45 x 5 narrow/5 wide/5 regular - 3 sets

Alternating DB curl - 20s for 50 total

SSwk1dl

2010-11-05T01:18:00.000-07:00

Scoop of superpump (gaspari), foam rolled before heading out.

BB warm up complex w 20

Glute and ab activation

Deadlift - everything completely reset between reps

5 x 45 conventional

5 x 45 hybrid

5 x 45 sumo

5 x 135 conventional

5 x 135 sumo

3 x 155/175 sumo

add belt

2 x 195 sumo

1 sumo / 1 conventional x 195/195/195/195

3 x 155/155/155 sumo

Corner Deadlift with landmine and v-grip 5 x 45/90/135

Deadlift negatives (conventional) 5 sets of 205 for 10 second negative

Good morning 10 x 95

B-Clean with landmine 10 x 45 (turn down the sound before watching)

Corner ab rotation 25 x 40 total

Hoist standing traps 50 x 225

___

Stretched out really well.

I was feeling a little tweaky towards the end but thought everything was fine until I pulled something on the first step at my apartment building. Its from the back of my knee up through my glute to my left SI joint so I had to hop up the stairs. Took 800mg ibuprofen and laying down now so I'm sure it'll be fine tomorrow.

SSwk1bn

2010-11-02T22:01:00.000-07:00

BB complex warm up
(reps x weight)

Bench 10 x 45, 5 x 65, 2 x 95/115, 1 x 105/105/105/105/105, 1 x 95/95/95/95/95, 5 x 95, negatives 3 x 115/115, speed 3 x 45/45/45

DB bench 10 x 40

Kroc 20 x 50

Decline sit ups 10 x 12.5/12.5 behind head

Press out 25 x 25
___

Earlier ran hill sprints x 10

SSwk1sq

2010-11-01T20:52:00.000-07:00

130 - lost another 2-3 lbs being sick yesterday

Foam roll at home, ball roll

Squat 10 x 45, 5 x 95/115/135, off pins 5 x 155/185 for the first day squatting in something like 6 months I wanted to take it light. My lower back was feeling it.

DB lunge 10 x 25/25

45 degree extension 10 x 25/25 behind head

Side bends 10 x 50/50/50

Forearm work with dumbbells

L!MELIGHT Upper 8

2010-10-29T21:01:00.000-07:00

BB complex with 30

(reps x weight)

Decline Bench 10 x 45, 5 x 65/85, 2 x 105/115, 125 miss, 3 negatives x 125/135/145/145/155, 8 x 95

UH pullups (these are wide and awkward) 7 x bw, 1 looong negative

DB OHP 50 x 15 (+5lb)

HS low row 5 x 45 per side, 6 x 90 per side

Floor wipers 15 x 50 DB

Pressout 50 x 15

Rope cable curl 50 x 20

L!MELIGHT Lower 4

2010-10-27T17:56:00.000-07:00

132.5
24 Hour

Lever hack squat 5x95/135/185/225/275 I like this machine. It's the most comfortable of all the leg press-type machines I've tried thus far.

DB walking lunges 12x30

Jack knife bench abs 50 x bw (holy hip flexors)

Prone leg curl 5x50, 8x65

Abduction 20 x pin 6
Adduction 12 x pin 6

Hoist standing calf raise 50 x 225

L!MELIGHT Upper 7

2010-10-24T20:47:00.000-07:00

Warm up BB complex w 30

Push press 30 x 45

Rope pull up 5 x bw

DB bench 12 x 40

Hammer Strength pull down (under hand) 25 x 45 per side

Decline sit up 15 x 10 behind head

Under hand push up on bench 20 x bw - rough on the L anterior delt/bicipital groove area, don't want to get tendonitis again..

BB curl 12 x 40

DB shrugs 20 x 50

DB plank 1:00

Neck bridges

L!MELIGHT Upper 6

2010-10-23T18:53:00.000-07:00

Waiting til Monday to do legs to let the hammy heal up a bit more.

L!MELIGHT Upper 6

BB complex warm up

Dips 20 x bw

OH pullup (assist) 30 x "60" assist (pin 10)

DB incline bench 5 x 15, 5 x 25, 10 x 40

EZ floor pullover 8 x 55

Corner rotation 50 x 25

Floor press 5 x 65, 3 x 95, support @ 135, 3 x 110, 6 x 85

Preacher curl 20 x 30

Plank (feet on swiss ball) x 1:00

Stretching
___

Now I'm going to watch the fights!

L!MELIGHT Upper 5

2010-10-22T21:53:00.000-07:00

Pulled my left hammy the day after those 50 deadlifts so this week had been pretty useless. I've been in the gym but haven't done anything worth logging. Today I finally got some real work in.

135lbs

BB warm up complex, some dynamic stretching, half scoop gaspari superpump, felt good.

Working a rotation of rep ranges (2-5)(8-12)(20+)

Incline Bench
10 x 45
3 x 65
5 x 95
12 x 75

Pullups (parallel) 7/5 x bw

Corner press (cross) 25 x 10 each arm

OH BB row 8 x 90 (super clean)

Hanging leg raise 12 x bw

Band tricep extension (standing) 50 each arm

Band curl 50 each arm

TRX plank x 1:00

Fist plank x 1:00 (30 seconds up, 30 seconds down in push up position)

Warm Up Barbell Complex for L!MELIGHT

2010-10-19T20:27:00.001-07:00

Warm up barbell (BB) complex for L!MELIGHT

Use a light, easy weight. This is just to get warm. 10 reps each.

Romanian Deadlift (RDL)
Bent over row (BB row)
Front squat (F sq)
Over head press (OHP)
Back squat (B sq)
Good morning (GM)
Twist - slow and controlled

Do 1-3 times until you feel good and warm.

L!MELIGHT (Muscular Endurance) Upper 4

2010-10-19T20:18:00.000-07:00

135lbs - yeeeaaaahhh

I yanked something in my hammy so I switched to upper for the day.

BB complex with 30lb

Bench 10x45/65, 3x95, 115x1/1 felt pretty easy, good bar speed, then 50x50 with some racking/rest pause if you want to call it that. Resting for 3-4 seconds.

Assist pull up 50x"78" - the level of assist

DB bench 35x15/8/8

Hammer Strength low row (alternating) 50 each side x 25 per side

Decline sit ups (10 degree decline) 50 x bw

Decline skullcrusher 50 x 20

Zottman curl 50 x 10
___

Got a ton of trigger points in my back to rub out. Blarg.

L!MELIGHT (Muscular Endurance) Upper 3

2010-10-17T19:52:00.001-07:00

Warm up: 5 min walk, BB complex w 30

Decline bench 50 x 45

Lat pulldown (underhand) 50 x 40

DB bench 50 x 15

Strait arm pulldown 20 x 30, 10/10/10 x 20

Floor wipers (bent knee) x 50

DB skull crusher 65 x 5

DB alternating curl 50 x 10

Plank x 1:00

Seated row (crew) 50 x 50

HS calf raise 50 x 225

Ab machine crunch 50 x 30

HS OH high row 20 x 45 per side

HS low row 20 x 45 per side

T-bar row 15 x 25

Cable chop 50 x 20 each side

L!MELIGHT (Muscular Endurance) Lower 3

2010-10-15T20:06:00.001-07:00

Solid warm up, bb complex, some bodyweight work, dynamic stretch. Felt good. Taking a scoop of superpump (gaspari) again.

Deadlift (sumo) 50x95 - This was incredibly hard. I thought I'd make up for the increased distance (quarters) by getting closer to the ground (sumo) but once I started going I realized I screwed myself and should have just pulled the way I'm strongest (conventional). Still, felt really good for doing this, 50 reps of any deadlift is a challenge.

BB stair climb 50 steps x 20

Leg curl 50 x pin 4

Adduction 50 x pin 6 (+1 pin)
Abduction 50 x pin 6 (+1 pin)

BB standing calf raise 50 x 50

Decline ab rotation 50 x bw (20 degree decline)

Wrist roller 5 x 5lb (alternating flexors/extensors) all pronated
___

These 50 rep sets are a beast but the feeling of accomplishment after is like running. It sucks so bad but feels so good when it's over. haha