Hello all. Sorry for the hiatus in my log.
I went on vacation for the holidays, and couldn’t train for three weeks. it was awful. but here I am.
I will update all of my workouts soon. and some pictures.
also, I have purchased a pair of Fat Gripz. We used them for the first time yesterday.
Pulling is a whole new ball game with those things!!!
TTFN.
_Mel
8 Dec 2011
push ups: 10, 10, 10
Bench: 95x5, 115x4, 135x2, 145x1,1… Reverse Grip: 95x9, 105x7, 115x8
High Incline Bench: 95x8, 115x6, 125x2, 4
Seated OHP from pins: 75x10, 95x7, 105x5
9 Dec 2011
pull up: 3, 3, 4, 3
DL: 133x6, 155x6, 199x4, 221x3, 265x1, 275x1
T Bar Row: 67x10, 89x8, 100x8, 111x7
Kroc Row: 60x8, 65x8, 70x6, 6
12 DEC 2011
Back Squat: 95x5, 115x4, 135x4, 155x3, 165x2, 175x2, 185x1, 1
Leg press: 318x8, 408x6, 458x5, 478x4, 498x4
calf raise: 115x9, 7, 7
one leg raised split squat: 45x5, 8, 8
13 DEC 2011
floor press: 89x8, 111x8, 121x4, 131x2, fail on 3
trap bar OHP: 65x10, 75x8,7
close grip bench: 95x10, 115x4, 4
dips:5, 5+10lbs, 5+25lbs, 4+35lbs, 8
push ups:10,10,10
ring push ups: 10,10,10,8
4 Jan 2012
pullup: 3, 3, 2
push up: 10,10,10,10
chin up: 3, 3, 3
Front squat: 85x4, 95x4, 105x3, 115x2, 125x2, 2
SLDL: 115x10, 9, 137x9, 10
hanging leg raise: 10, 10
crunches: 30, 30
side crunch: 25 each side
5 JAN 2012
push ups: 10,10,10
dips:5, 5+10lbs, 4+25lbs
supinated grip bench press from pins: 95x4, 115x3, 125x3, 135x2, 145x2
push press:67x6, 77x6, 89x3, 3
incline press: 95x4, 115x3, 125x1, 95x7
6 jan 2012
chins:3,3
Pull up: 3,5,3
DL: 133x5, 155x6, 199x5, 221x2, 243x1, 253x1, 265x-1, 1
BB Rows: 89x12, 109x10, 119x8, 131x8,6
T Bar row: 55x10, 77x8, 88x8
9 Jan 2012
back squat: 95x5, 115x3, 135x2, 155x2, 165x1, 175x1, 180x1, 185x1, 190x1
farmer carries: 89lbs, 133lbs, 177lbs, 177lbs…w/ trap bar. idk how far. loops of 20m maybe?
pull ups: 5,4,4
11 jan 2012
Morning PT TEST: 50 push ups, 71 sit ups, 17:30 2 mile run. total score= 263
evening training:
pull ups: 3,3,3,1+10lbs, 1+20lbs
chin ups: 3,4,1+10lb, 1+20lb
front squat: 95x3, 115x3, 125x2, 135x2, 145x1, 155x1
floor press: 89x6, 115x3, 133x2, 143x2,2
12 Jan 2012
rack pulls: 135x5,6, 185x5, 205x5, 225x4
^- with fat gripz, from below bottom of knee cap.
rack pulls: 225x6, 245x4
^- without fat gripz, from same position
good mornings: 95x10, 115x11, 135x9,8
power cleans: 67x6, 77x6, 87x6, 89x4, 99x3, 109x1, 119x1, 131x1, 141x1 <-big PR!
I like the fat gripz. It is a new adventure, and very challenging, but I plan on adding them into my training routine often. I think it will be sufficiently beneficial to our training regiment.
goodnight all!
_Queen
I’ll be following along to see what’s up. I’m sure you’ll wreck shit.
thank you spar4tee!
No update on the competition yet. I can’t seem to find any information about it. I’m not sure if it’s still in April, now I have heard talk of it being in May. I hope it is not later than that though, because I will be leaving to go to training with my unit in California for a month in June or July.
Oh well, Ill just hope.
in other news: my knees have both been bothering me. It’s troublesome really because I have always had a bad left knee, that I am very cautious of. I had an ACL injury back about 10 years ago. Now my other knee is acting up too. I think it is just a pulled hammy, giving me trouble at the point of insertion behind my knee.
Hopefully with Ice and epsom salt bathes, it will heal itself.
Scale in the morning has been saying 160lbs.
Apparently I lost a few pounds, in the few weeks I took off from training.
I don’t seem to have lost much strength though, this is good.
Just going to keep pushing!
Gym time.
Cheers.
_Mel
www.powerliftingwatch.com - most meets will be on there. Or, figure out what federation it is and go to the federation site which will always have it listed. Very rarely do they change meet dates up and if they do it’s usually only by a week or so.
Have you considered knee sleeves? I’ve been using them for several months and my knees have never felt better.
A question for the members who have competed before, which will help both Melanie and I as I am going to try and get into a PL meet on 26 March, is - is there a “PL day check list” around? Stuff to bring with you, what to do leading up, etc?
I had one given to me for track days when I was racing my motorbike and it made life easier and figured if I had something like that for my first PL meet, things might go smoother. Cheers in advance.
[quote]sexyxe wrote:
A question for the members who have competed before, which will help both Melanie and I as I am going to try and get into a PL meet on 26 March, is - is there a “PL day check list” around? Stuff to bring with you, what to do leading up, etc?
I had one given to me for track days when I was racing my motorbike and it made life easier and figured if I had something like that for my first PL meet, things might go smoother. Cheers in advance. [/quote]
Google = many results
Sure it has heaps of results. Why use something from someone else, when there is potentially someone on here with something that works aswell.
Is that not the point of a forum?
[quote]sexyxe wrote:
A question for the members who have competed before, which will help both Melanie and I as I am going to try and get into a PL meet on 26 March, is - is there a “PL day check list” around? Stuff to bring with you, what to do leading up, etc?
I had one given to me for track days when I was racing my motorbike and it made life easier and figured if I had something like that for my first PL meet, things might go smoother. Cheers in advance. [/quote]
There’s one but I’ve seen a more complete list.
The big things are:
Gear - belt/wraps if you’re competing raw
Deadlift socks
Singlet (wear tighty whiteys under or freeball it as many federations have restrictions on underwear for guys)
Food - liquid and solid - bring enough for 3 people, then eat it all yourself over the day.
Ammonia
Baby Powder
Protein shake - you use them right after you train, why not right after a meet where you’re lifting heavy all day?
Spare set of clothes in case you puke or crap yourself, also you’ll smell and people like to go out for food after a meet.
Foam Roller and softball/lacrosse ball. This one is huge.
Some sort of band to help stretch
Ipod
Icy Hot/Liniment
Shoes
Deodorant
Camera/Video recorder
Calculator and or sheet to convert kg to lbs if you’re used to lifting in lbs and the plates are kg
Towel
Sweatpants/hoodie to stay warm
Bikini clad women cheering you on.
Were you referring to the SPF meet held at Locals, I see that you are in Washington. If so, you are right in that it has been bumped to May, as of right now. I think that was for the judges convienence. They are really bad about getting info up, the last meet they got it up on their site like a week before the meet occurred. SPF seems to be a good div. to get your first meet in, not quite as strict as USAPL from what I have been told.
Cheers LiquidMercury, much appreciated.
@LM- I have been keeping a pretty good watch on that site, and I haven’t seen anything as of yet. Also, thank you much for that checklist. it looks very solid, and something that I will definitely use to help me with my first meet. and probably the ones after that too. thanks!
@Spar4- I am going to invest in a pair of knee sleeves/wraps soon in the very near future.
@Silver- I haven’t heard anything about that SPF meet. Where will that one be held?
thanks all! _Queen
Also, Liquid, do you have any bikini clad women I could borrow?
