Claire's powerlifting log

[claire]

I am finally ready to start a log again

I just came back from vacation and am going to take a couple weeks to drop the extra weight I gained and get back into powerlifting again.

Workouts were pretty bad before vacation. My lifts were decreasing instead of increasing Hopefully, my body with be ready to lift heavy again. I gave it 10 days off and plenty of food.

Current stats and PRs
weight - 164.6 lbs - not too bad considering I just got off a cruise
height - 5' 7"

PRs @ a meet
Squat - 260lb - with Inzer z-suit (suit fairly loose)
Bench - 210lb - Titan Fury
Deadlift - 290lb - Raw with belt only

Goals for 2008 PL meet
Squat > 300lb - using tighter suit
Bench - 250lb - using tighter bench shirt
Deadlift > 315lb - using Metal deadlift suit

I am going to start my training with EDT (escalating density training)

Two upper days and two lower days - 8 PR zones

Here is the list of exercises...

Day 1 - Lower Body
A1 Squat
A2 Abs
B1 Leg ext
B2 Leg curl

Day 2 - Upper Body
A1 Bench
A2 BO BB row
B1 Tricep pressdowns
B2 BB curl

Day 3 - Lower Body
A1 DLs
A2 ABs
B1 lunges - right leg
B2 lunges - left leg

Day 4 - Upper Body
A1 Pullups, pulldowns or chin-ups
A2 Overhead Press
B1 Hammer curl
B2 Dips


I am not sure how many weeks I will stick with this program. Depends if I like it or not. Minimum 2 weeks.

Articles on EDT...

TESTOSTERONE NATION

Fahrenheit Results Forum - A Woman's Guide To Warp-Speed Fat Loss

After EDT, I will be switch to a 3 times a week full body workout after EDT. Each workout contains a form of bench, DL and squat (rotating the ME exercise) with 3 additional exercises to work weak muscle groups. I loved this program and had great results.

[Beverly McD.]

Glad you're back!

[Que_66]

Claire - Mistress of Iron has returned!!!!!!!!!!

[ILIEKFUDE]

cool deal. welcome back. if ya can keep a close eye on yr intensity, especially on deads if yr hittin em every week, then you should pick up some strength pretty quick with a 2x/week routine like that.

[claire]

Originally Posted by Beverly McD.

Glad you're back!

:thankyousign:

Today's workout

Just playing around in the gym. I start EDT tomorrow. Decided to hit shoulders hard since I won't be training them until Friday and I really wanted to lift weights.

1. Incline Bench
15x45lb
10x(65lb,80lb,95lb)
6x105lb
3x(110lb,115lb)
2x120lb - real hard to unrack. I need to lift myself off the seat because my arms are not long enough
9x100lb

2a. HS Seated Calf Machine - 1st time I tried
20x1 plate - each side
2x16x2 plates
25x1 plate
2x20x50lb - each side

2b. Seated OH DB Press
8x35lb DB
5x40lb DB
5x45lb DB
2x6x40lb DB

3. Single arm - Cable rear delt - no idea the name
10x(5lb,10lb,15lb,5lb)

4. Plate Raises 3x10x25lb Plate

5. Prone trap raise - on low incline bench
10x5lb DB - too heavy
3x12x3lb DB

6. Cable backhand
3x10x10lb
10x5lb

Russian twist
3x15x4kg medicine ball - each side

30 minutes arc trainer
15 minutes elliptical

stretched

I worked out at Gold's so I didn't have all the attachements I prefer to use but still had a great workout.

[Scarlett]

AHHH!


Awesome work, Claire.. I'm so in.

[claire]

Originally Posted by Que_66

Claire - Mistress of Iron has returned!!!!!!!!!!

Originally Posted by ILIEKFUDE

cool deal. welcome back. if ya can keep a close eye on yr intensity, especially on deads if yr hittin em every week, then you should pick up some strength pretty quick with a 2x/week routine like that.

One of the key things about EDT is that every rep should be will perfect form. So I am going to lower the weights and really focus on getting comfortable with my DLs and squats again. My bench was almost back to normal when I left for vacations. Upper body is always easier for me.

Then the second routine hits a form of dl, bench and squat 3 times a week and that will build confidence, endurance and strength.

I am thinking about doing a meet in May. There is an USAPL in Mass and NY. NY would be with a friend. She is a raw powerlifter. Mass would be with a couple of powerlifters from my gym. Since I don't play well with the plers in my gym, I am leaning towards NY.

[claire]

Originally Posted by Scarlett

AHHH!


Awesome work, Claire.. I'm so in.

Great I have been reading your log. Just trying to get caught up on the logs before posting. Your lifts are strong

[T-Cake]

I'm in!

I love your new training set-up, very cool! I might steal that someday.

Have you read Starting Strength? I know you read a lot online but just wondered if you ever read that book. I am working my way through it when I do cardio at the gym and I love it. Super funny and very informative. You mentioned the short-arms unracking moment and it made me think to ask you. A lot of the guys here have read it; you'd dig.

[claire]

Originally Posted by T-Cake

I'm in!

I love your new training set-up, very cool! I might steal that someday.

Have you read Starting Strength? I know you read a lot online but just wondered if you ever read that book. I am working my way through it when I do cardio at the gym and I love it. Super funny and very informative. You mentioned the short-arms unracking moment and it made me think to ask you. A lot of the guys here have read it; you'd dig.

Thank you. I think it is a program you would like. Each PR zone is timed for 15 minutes. So weights are done in a little over 30 minutes. I plan on taking a 5 minute break between zones.

I haven't read the book. I'll have to check it out. Most of my training is from websites, trainers, friends or DVDs. I like the DVDs because it is easier to understand what they mean if you can view the exercises.

[Que_66]

I think "Claire - Goddess of Power" is a better title of your log. JMO

[claire]

Originally Posted by Que_66

I think "Claire - Goddess of Power" is a better title of your log. JMO

I was thinking of using a catchy title and couldn't come up with one I liked.

[T-Cake]

Originally Posted by claire

Thank you. I think it is a program you would like. Each PR zone is timed for 15 minutes. So weights are done in a little over 30 minutes. I plan on taking a 5 minute break between zones.

I haven't read the book. I'll have to check it out. Most of my training is from websites, trainers, friends or DVDs. I like the DVDs because it is easier to understand what they mean if you can view the exercises.

cg is the one actually loaning me this book. I'm a visual learner too and there's a crapload of photos in if from form to equipment to teaching/coaching to gear needed. Very cool stuff.

[Scarlett]

Originally Posted by T-Cake

cg is the one actually loaning me this book. I'm a visual learner too and there's a crapload of photos in if from form to equipment to teaching/coaching to gear needed. Very cool stuff.

Hey T-Cake, where IS cg? I've been wondering.. he used to check up on me every now and then..


Also, I think this log could have something fun with alliteration like KILLER CLAIRE'S CLOBBERING LOG!

[Anya]

Originally Posted by claire

I am finally ready to start a log again

I just came back from vacation and am going to take a couple weeks to drop the extra weight I gained and get back into powerlifting again.

Workouts were pretty bad before vacation. My lifts were decreasing instead of increasing Hopefully, my body with be ready to lift heavy again. I gave it 10 days off and plenty of food.

Current stats and PRs
weight - 164.6 lbs - not too bad considering I just got off a cruise
height - 5' 7"

PRs @ a meet
Squat - 260lb - with Inzer z-suit (suit fairly loose)
Bench - 210lb - Titan Fury
Deadlift - 290lb - Raw with belt only

Goals for 2008 PL meet
Squat > 300lb - using tighter suit
Bench - 250lb - using tighter bench shirt
Deadlift > 315lb - using Metal deadlift suit

I am going to start my training with EDT (escalating density training)

Two upper days and two lower days - 8 PR zones

Here is the list of exercises...

Day 1 - Lower Body
A1 Squat
A2 Abs
B1 Leg ext
B2 Leg curl

Day 2 - Upper Body
A1 Bench
A2 BO BB row
B1 Tricep pressdowns
B2 BB curl

Day 3 - Lower Body
A1 DLs
A2 ABs
B1 lunges - right leg
B2 lunges - left leg

Day 4 - Upper Body
A1 Pullups, pulldowns or chin-ups
A2 Overhead Press
B1 Hammer curl
B2 Dips


I am not sure how many weeks I will stick with this program. Depends if I like it or not. Minimum 2 weeks.

Articles on EDT...

TESTOSTERONE NATION

Fahrenheit Results Forum - A Woman's Guide To Warp-Speed Fat Loss

After EDT, I will be switch to a 3 times a week full body workout after EDT. Each workout contains a form of bench, DL and squat (rotating the ME exercise) with 3 additional exercises to work weak muscle groups. I loved this program and had great results.

oh damn a PL'er. Did you use a different name on other boards? Did you ever perhaps post at Spatt's TotalElite board?

Hermana that's an awesome DL already! Dayum. You're going to be pulling some megaweight in a few years. What's your current raw?

What style(s) are your squats? Are Boxes still popular? (still got my old one from years ago)