Sher Posted January 11, 2011 Author Share Posted January 11, 2011 Monday, 1/10/11: Squat 65 x 5 135 x 3 180 x 3 225 x 3 x 2 Looking forward to MMMIII comp on Saturday. Quote Link to comment Share on other sites More sharing options...
Sher Posted January 14, 2011 Author Share Posted January 14, 2011 (edited) Weds, 1/12: Bench 45 x 10 65 x 3 95 x 3 135 x 3 -- Misloaded bar - and I just thought I was weak today...lol 125 x 5 x 3 Seated Shoulder Press 40 x 10 70 x 10 100 x 7 French Press 20 x 10 30 x 10 40 x 10 50 x 2 -- Moving up. Friday, 1/14: Deads 135 x 5 185 x 6 225 x 3 260 x 3 x 3!!! Huge PR. :D Had an audience. Guess I don't like to miss a lift with people watching... lol Adductor/Abductor Machine 115 x 10 125 x 10 135 x 10 Back Extension BW x 10 BW + purple band x 8 x 2 Chest Supported Rows 1 plate (45lb) x 10 1-1/2 plates (70lb) x 10 Edited January 14, 2011 by xengym Quote Link to comment Share on other sites More sharing options...
raymo Posted January 14, 2011 Share Posted January 14, 2011 Congrats on the Deadlift PR. With me the more people watching the more I get fired up. Quote Link to comment Share on other sites More sharing options...
Sher Posted January 15, 2011 Author Share Posted January 15, 2011 Congrats on the Deadlift PR. With me the more people watching the more I get fired up. Thanks, Ray! Definitely - I had about five guys encouraging me (loudly!) in the lifts and it really helped. I pulled all but the last set without a belt too. [i'll be feeling THAT tomorrow though... ] Quote Link to comment Share on other sites More sharing options...
Magnus Posted January 15, 2011 Share Posted January 15, 2011 Congrats on the Deadlift PR. With me the more people watching the more I get fired up. Thanks, Ray! Definitely - I had about five guys encouraging me (loudly!) in the lifts and it really helped. I pulled all but the last set without a belt too. [i'll be feeling THAT tomorrow though... ] Now THAT earns serious rep point from me. Nice job. Quote Link to comment Share on other sites More sharing options...
Sher Posted January 15, 2011 Author Share Posted January 15, 2011 Now THAT earns serious rep point from me. Nice job. I'll try to remember that when my abs start screaming at me tomorrow. lol Appreciate it! Quote Link to comment Share on other sites More sharing options...
Sher Posted January 18, 2011 Author Share Posted January 18, 2011 Sat, 1/15: MMM 3 Grip Comp 2HP Pulled 62, 90.5 and 100.5; missed a 104 attempt. Same as it ever was...sigh. Grippers T1 and T2 (61# and 71#) went down hard but the #1 didn't get close. Think it was cal'd at 80ish? Still pretty pleased with it since I've not been training grippers. Axle 154lbs. Should have done better here - always get 160 but miss higher attempts. Did a heavy DL workout the day before which probably didn't help. lol Medley Always fun! I got credit for 11 items but they let me pick some up two-handed. It was hardly a contest between me and the next place up so no worries on legitimacy. Happy with the 2-25's pinch and the 65lb Rolling Thunder lift. Also got a 25lb hub and 100lb V-bar. My best pull I thought was the railroad track, two-handed, barely by the fingertips. Had a blast watching some very heavy weights being tossed about all day. Pretty burned out from Friday and Saturday so didn't expect much at all today: Monday, 1/17: Squat 135 x 3 x 2 180 x 11 -- This was a nice surprise! Guess I was able to pull out a bit of work. Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted January 19, 2011 Share Posted January 19, 2011 1st workout after the comp looks better than mine did. Quote Link to comment Share on other sites More sharing options...
Sher Posted January 19, 2011 Author Share Posted January 19, 2011 1st workout after the comp looks better than mine did. I don't know how there was any workout at all actually. lol I went in the gym and told Ryan all I had left would barely be able to help with his squat bar loading. That apparently didn't work... Quote Link to comment Share on other sites More sharing options...
Sher Posted January 24, 2011 Author Share Posted January 24, 2011 Almost forgot to post Friday's work: Friday, 1/21: DL 135 x 10 185 x 8 225 x 3 260 x 2 x 1 (thought I had my triple but noooo.) 260 x 3 x 3 Still, all together it was a PR kinda day... Adductor/Abductor Machine 115 x 10 x 3 Back Extension BW x 10 x 3 (1 set with chain) Seated Rows 50 x 10 100 x 10 150 x 10 Low energy all week - just didn't recover easily from last Friday/Saturday. Feel a LOT better tonight though. Quote Link to comment Share on other sites More sharing options...
Sher Posted February 28, 2011 Author Share Posted February 28, 2011 Catching up: Weds, 1/26: RT 85 x 1 BH max rep. Tried 105 and 95 but no lockout. 50 x 10 BH Bench 65 x 5 85 x 5 105 x 5 125 x 5 x 4 Squats 135 x 10 160 x 10 185 x 2 Had missed Monday's squat session so doubled up today. Friday, 2/28: DL 135 x 10 185 x 10 235 x 10 Bench Access. 3 x 10 - can't remember what this was really. Bands/chains I think. Calf Raises To burn. Seated Rows 50 x 10 100 x 10 150 x 10 Ab/Adductors 115 x 10 125 x 10 135 x 10 Mon, 2/7: Squats 95 x 6 135 x 2 185 x 2 205 x 2 (belt) 225 x 2 (belt/wraps) Weds, 2/11: Bench 45 x 15 75 x 3 95 x 3 115 x 3 x 4 135 x 2 DL 135 x 8 185 x 3 225 x 3 265 x 1 x 3 Quote Link to comment Share on other sites More sharing options...
Sher Posted February 28, 2011 Author Share Posted February 28, 2011 Mon, 2/14: Squats 85 x 5 125 x 5 165 x 5 205 x 5 Weds, 2/16: Bench 85 x 3 105 x 3 125 x 3 135 x 1 145 x 1 x 2 Rotator Band Red band both ways Seated Shoulder Press 30 x 20 40 x 15 50 x 15 Fri, 2/18: DLs 135 x 10 185 x 2 205 x 2 225 x 2 245 x 2 265 x 3 Mon, 2/21 Deload Week Light squat work Weds, 2/23: Light bench work, no dl work this week Quote Link to comment Share on other sites More sharing options...
Sher Posted February 28, 2011 Author Share Posted February 28, 2011 (edited) Saturday, 2/26: NASA Regional Powerlifting Meet Headed to Tyler yesterday for the NASA meet with Ryan Johnson and another of his clients. I entered Unequipped PL, open division. I got 9/9 lifts with no red lights (even on squat depth!) so I was very very happy with that. I improved all of my previous SQ-BP-DL meet PRs (which were 138(ha!)-138-287). I had one meet under my belt for squats so knew I'd be able to improve there. Bench had been getting much better with no injuries but still I thought I'd be happy to match my previous PR. Where I hoped to do well was in my fav, deadlift. In my last meet, I was close to my long-time goal of 300lbs and I was definitely moving more weight in the gym. Here are my attempts (in lbs): SQ: 187, 204, 226 (PR); BP: 115, 132, 143 (PR); DL: 243, 270, 303 (PR)! This gives me a PL Total of 672lbs and I'll submit for the State records for Uneq PL- Open. The after-party was pretty good too considering all three of us had a great day. For those curious - Ryan entered Push/Pull. I should (but don't) remember his bench exactly - 350 or better, raw. Then, he easily pulled 650 raw and went after 700 (PR/goal). He got 700 way up and just missed at the lockout! He's got this next time. Crazy weight IMO, especially with just a belt and a grin... lol Edited February 28, 2011 by xengym Quote Link to comment Share on other sites More sharing options...
Sher Posted February 28, 2011 Author Share Posted February 28, 2011 Correction - Ryan got 360 on bench. Had to fix that. Quote Link to comment Share on other sites More sharing options...
Bigdeze Posted February 28, 2011 Share Posted February 28, 2011 Awesome effort Sherrie. 3 PR's at one event is freakin spectacular! Quote Link to comment Share on other sites More sharing options...
Malice Posted February 28, 2011 Share Posted February 28, 2011 Awesome job in the meet!! Congrats Quote Link to comment Share on other sites More sharing options...
Sher Posted March 1, 2011 Author Share Posted March 1, 2011 Awesome effort Sherrie. 3 PR's at one event is freakin spectacular! Can't expect that every time but it sure felt good! lol Thanks, Chris. The next meet we'll do isn't until October so I have lots of training time coming up. Going to make a really strong run for 3 PRs again! Awesome job in the meet!! Congrats I appreciate the support, Russ. Btw, good luck to you on your gripper cert training! Quote Link to comment Share on other sites More sharing options...
Ross Love Posted March 1, 2011 Share Posted March 1, 2011 Great job Sherrie! Quote Link to comment Share on other sites More sharing options...
Sher Posted March 1, 2011 Author Share Posted March 1, 2011 Thank you, Ross! Monday started the new rotation. Going to go with 5-3-1 and increase by 5lbs. Have lots of time to build up: Monday, 2/28: Squat 135 x 5 155 x 5 180 x 5 200 x 5 Started cutting this week too. Quote Link to comment Share on other sites More sharing options...
Sher Posted March 3, 2011 Author Share Posted March 3, 2011 Weds, 3/2: Bench 65 x 5 95 x 5 110 x 5 125 x 5 Dumbbell Raises 10 x 15 x 3 Pressdowns 20 x 15 40 x 15 60 x 15 Flies 40 x 15 50 x 15 60 x 15 Rotator work w/ green band 10 x 3 all around RT 70 x 10 x 2 BH Goal: 100lbs BH Continuing a good first week after the comp. Can't wait to deadlift again... Quote Link to comment Share on other sites More sharing options...
Sher Posted March 4, 2011 Author Share Posted March 4, 2011 How to make your trainer's voice go up an octave: Lift 303lb DL in a meet, then struggle with 265 x 3 the next week.... Friday, 3/4: DLs 135 x 5 175 x 3 205 x 3 235 x 3 265 x 1, + 2 Good Mornings (Safety Squat Bar) bar x 10 95 x 10 x 2 Quote Link to comment Share on other sites More sharing options...
Sher Posted March 16, 2011 Author Share Posted March 16, 2011 Monday, 3/7: Squats 145 x 3 155 x 3 180 x 1 205 x 1 230 x 1 I think. Can't read my log. Friday, 3/11: DL 135 x 10 175 x 6 215 x 6 255 x 6 Really hard to get. Looking at a break if next week isn't better. ?? 95 x 3 x 3 [Darn, memory's gone and trainer can't write... lol] Going to work a bit of cardio in and change things up ---- Monday, 3/14: Squat bar x 10 95 x 10 135 x 10 185 x 10 Plyo off bench (easy on knees) BW x 10 x 5 Quote Link to comment Share on other sites More sharing options...
Sher Posted March 17, 2011 Author Share Posted March 17, 2011 Friday, 3/11's ?? was Bench of all things. Sheesh. Quote Link to comment Share on other sites More sharing options...
Sher Posted March 17, 2011 Author Share Posted March 17, 2011 Weds, 3/16: Bench 50 x 10 70 x 3 90 x 3 110 x 3 x 3 Foam Press 70 x 10 90 x 10 110 x 10 Flies 30 x 10 40 x 10 50 x 10 Front Raises 8 x 10 10 x 10 12 x 10 Pulldowns (behind head) 40 x 10 50 x 10 60 x 10 Rotator work Green band x 10 x 3 bar stretch Front raise Quote Link to comment Share on other sites More sharing options...
Sher Posted March 18, 2011 Author Share Posted March 18, 2011 Trainer really earned it today. Friday, 3/18: DL 135 x 10 180 x 10 225 x 11 THE HARD WAY. Torturous but...done. Curls 20 x 10 (inside/out grip) 30 x 10 (" ") 40 x 4 (inside) Pulldowns behind neck 60 x 10 x 3 Quote Link to comment Share on other sites More sharing options...
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