ashley2212: I'm here for the cookies

ashley2212 · 07-03-2008, 10:48 PM

I'm gonna try for the APA push/pull in NH in October. I really like the PL population here, so I was hoping it would be beneficial to start a journal for some help and tips along the way

I've been training bb-style for 7 years consistently and I need a change. Plus, I heard I can eat cookies over here

I'm excited to bring a new element to my life in the gym. I'm going to work to get my deadlift over 300 and my bench over 200.

Joe has been great in setting me up with some Westside workouts. Hopefully Saturday I can start videotaping them (and I'll post them here) so I can get some help on form. I still don't feel like my strength is back 100% after my figure competition June 21 but I suspect it will pick up in no time now.

Here was my 275lb deadlift PR (with form that needs help... and speed lol) not long before my competition diet knocked me on my ass: Video of 4-08 275 DL - Photobucket - Video and Image Hosting

I'm 6' tall, 175lbs, btw.

Tuesday, July 1

ME: Good Mornings
10@45, 8@95, 6@115, 3@135 <- with crap form
(too many reps - lowering next time)

SLDL
5@95, 5@135, 5@155, 5@175

Glute/Ham Raises (OMGGGG)
3x8, 2x5

Hypers
3x20@10lb

Adding rows in next time

Wednesday, July 2

Off

Thursday, July 3

Almost puked this morning brushing my teeth my hams hurt so badly!!!

ME: Bench w/pins halfway
10@45, 3@95, 3@135, tried 145, 1@140, tried 145 again - bitch I'll get you next time!

RE: Bench
30@65 pinkies on rings, 20@65 pointers on rings

Tricep Rollbacks
10@20s, 10@15s, 10@15s

Tbar Rows
8@45, 8@55, 8@70

Lat Pulldown Rows: 3x10@80
compound set
Rear DB flyes: 3x10@5s

Pixie · 07-04-2008, 06:20 AM

Good luck with the training cycle and the upcoming meet. It's nice to see people trying new things.

Not sure I'll be of much help, but if you need anything from a fellow female PLer, give me a shout.

ashley2212 · 07-04-2008, 07:46 AM

Thanks so much! Once I get some videos up, hopefully you'll have some pointers to improve my lifts

WonderWoman · 07-04-2008, 08:19 AM

work it sista.. way to pull. You would laugh at my cheesy deadlift, but oh well I think I am still the only chick in my gym that does them. ROCK on,

Scarlett · 07-04-2008, 08:57 AM

Awesome lifting!! It takes some hellish strength just to be able to move that kind of weight.

I posted my own deadlift video back in February on the training board - I thought my form was atrocious. The pros give TONS of constructive comments though, and point out that the "P" in PR does not stand for "pretty", lol. It helps a lot to make sure your ass is low, but your form looked pretty solid to me.

Wait. YOU'RE SIX FEET TALL? And deadlifting?! Rock ON, girl!
Can I trade you like, a kidney for a few inches?

...then again, being close to the ground is nice for some lifts.

Good luck on that competition, I'm doing one too... someday.

ILIEKFUDE · 07-04-2008, 09:01 AM

Just stay away from my oreos, coffee cakes, honey buns, frappes, vanilla frosting, and whatever else is in the cookie drawer and we'll get along fine, young lady.

kook · 07-04-2008, 10:27 AM

It's about time you started a log.

Good luck!

ashley2212 · 07-04-2008, 10:44 AM

WW- No way - I wouldn't laugh. I think it's awesome to see women deadlift no matter what numbers they're pulling.

Scarlett - Your form looks almost exactly like mine in that vid lol. 6' tall makes it difficult to get my knees out of the way but I'm working on it

ILIEK - Hahaha I'm trying! I gotta stay lean otherwise I'll never be able to get my weight back down without killing myself.

kook - Yeah, yeah...

ashley2212 · 07-04-2008, 10:48 AM

Friday, July 4

Hams still feel like they're full of lactic acid but getting better.

Tris were sore today even though I didn't think they would be

Light/Recovery Day

Side Raises
3x15@10

Rear flyes (pec dec)
2x10@30

Calf Raises (on shrug machine)
3x15@135
compound set
Standing Calf Raise Machine
3x15@140

Adduction/Abduction (with cable)
3x15 each@15

Stability Ball Crunches (w/25lb plate overhead)
3x10@25

15 min HIIT sprints on treadmill

JoeD · 07-04-2008, 12:00 PM

LOL

ashley yesterday: "yeah no need for some tri restoration... they ain't going to be sore"

cant wait for some big #s out of you in the next few months

ashley2212 · 07-04-2008, 12:23 PM

Why are you making me sound like a redneck lmao

claire · 07-04-2008, 01:24 PM

Great to see you started a log.

I plan on doing the same meet. My training partner is also going to do the push/pull meet. So there will be at least three females

I love the name of the log. You can't be afraid to eat cookies and powerlift

My best lifting days are the day after my cheat meal/day.

ashley2212 · 07-04-2008, 02:09 PM

Excellent! That will be so much fun!

Maybe we can talk kook into coming too

ashley2212 · 07-05-2008, 11:10 AM

Saturday, July 5

Killer workout this morning. It feels SO GOOD to lift heavy again. Tris are even more sore this morning... hams are finally loosening up.

I took guesses on my 1RMs.

DE Box Squats (60%)
10x2@135

DE Deadlifts (60%)
5x1@185

Pull throughs
15@20, 15@30, 15@40

Hypers
2x20@10

Lat Pulldown Rows
3x10@80

Core work: 30 sec plank front, 30 sec side, 30 sec side, 60 sec bridge w/alt legs extended, 15 crunches... no rest, 2 circuits

15 min arc trainer @ 50% max HR

Pixie · 07-05-2008, 11:13 AM

Quote:

Originally Posted by ashley2212

It feels SO GOOD to lift heavy again.

I hear ya. Good job!!

JoeD · 07-05-2008, 11:39 AM

nice!!

can't wait for your leg press and leg ext PRs! You're going to make Nautalis machines your bitch!

07-04-2008, 07:46 AM	#3 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 583 Rep Power: 30083	Thanks so much! Once I get some videos up, hopefully you'll have some pointers to improve my lifts __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-04-2008, 08:19 AM	#4 (permalink)
WonderWoman Caffe latte Join Date: Feb 2008 Location: Jersey! Posts: 2,962 Rep Power: 165041	work it sista.. way to pull. You would laugh at my cheesy deadlift, but oh well I think I am still the only chick in my gym that does them. ROCK on, __________________ http://www.afboard.com/forum/member-...t-pics-eh.html

07-04-2008, 09:01 AM	#6 (permalink)
ILIEKFUDE I should probly b eating Join Date: Feb 2007 Location: ButcherBlock Posts: 2,300 Rep Power: 56694	Just stay away from my oreos, coffee cakes, honey buns, frappes, vanilla frosting, and whatever else is in the cookie drawer and we'll get along fine, young lady. __________________ "Casualties many; Percentage of dead not known; Combat efficiency; we are winning." READ MY LOG YOU S.O.B.'S BBCKA

07-04-2008, 10:44 AM	#8 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 583 Rep Power: 30083	WW- No way - I wouldn't laugh. I think it's awesome to see women deadlift no matter what numbers they're pulling. Scarlett - Your form looks almost exactly like mine in that vid lol. 6' tall makes it difficult to get my knees out of the way but I'm working on it ILIEK - Hahaha I'm trying! I gotta stay lean otherwise I'll never be able to get my weight back down without killing myself. kook - Yeah, yeah... __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-04-2008, 10:48 AM	#9 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 583 Rep Power: 30083	Friday, July 4 Hams still feel like they're full of lactic acid but getting better. Tris were sore today even though I didn't think they would be Light/Recovery Day Side Raises 3x15@10 Rear flyes (pec dec) 2x10@30 Calf Raises (on shrug machine) 3x15@135 compound set Standing Calf Raise Machine 3x15@140 Adduction/Abduction (with cable) 3x15 each@15 Stability Ball Crunches (w/25lb plate overhead) 3x10@25 15 min HIIT sprints on treadmill __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-04-2008, 06:20 AM	#2 (permalink)
Pixie Gold Member Join Date: May 2008 Location: Texas Posts: 842 Rep Power: 76317	Good luck with the training cycle and the upcoming meet. It's nice to see people trying new things. Not sure I'll be of much help, but if you need anything from a fellow female PLer, give me a shout.

07-04-2008, 10:27 AM	#7 (permalink)
kook next stop 350kg Join Date: Feb 2003 Posts: 1,553 Rep Power: 28124	It's about time you started a log. Good luck!

07-04-2008, 12:00 PM	#10 (permalink)
JoeD Gold Member Join Date: May 2008 Location: Philadelphia, PA Posts: 886 Rep Power: 40757	LOL ashley yesterday: "yeah no need for some tri restoration... they ain't going to be sore" cant wait for some big #s out of you in the next few months

07-04-2008, 12:23 PM	#11 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 583 Rep Power: 30083	Why are you making me sound like a redneck lmao __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-04-2008, 01:24 PM	#12 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,491 Rep Power: 89649	Great to see you started a log. I plan on doing the same meet. My training partner is also going to do the push/pull meet. So there will be at least three females I love the name of the log. You can't be afraid to eat cookies and powerlift My best lifting days are the day after my cheat meal/day.

07-04-2008, 02:09 PM	#13 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 583 Rep Power: 30083	Excellent! That will be so much fun! Maybe we can talk kook into coming too __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-05-2008, 11:10 AM	#14 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 583 Rep Power: 30083	Saturday, July 5 Killer workout this morning. It feels SO GOOD to lift heavy again. Tris are even more sore this morning... hams are finally loosening up. I took guesses on my 1RMs. DE Box Squats (60%) 10x2@135 DE Deadlifts (60%) 5x1@185 Pull throughs 15@20, 15@30, 15@40 Hypers 2x20@10 Lat Pulldown Rows 3x10@80 Core work: 30 sec plank front, 30 sec side, 30 sec side, 60 sec bridge w/alt legs extended, 15 crunches... no rest, 2 circuits 15 min arc trainer @ 50% max HR __________________ If you always do what you always did then you'll always get what you always got "Just because you're loud doesn't mean you're right"

07-05-2008, 11:39 AM	#16 (permalink)
JoeD Gold Member Join Date: May 2008 Location: Philadelphia, PA Posts: 886 Rep Power: 40757	nice!! can't wait for your leg press and leg ext PRs! You're going to make Nautalis machines your bitch!

07-05-2008, 12:14 PM	#17 (permalink)
ashley2212 Gold Member Join Date: Mar 2008 Posts: 583 Rep Power: 30083