Claire's powerlifting log - Page 2

claire · 03-04-2008, 08:35 AM

Today's workout is upper body

Dynamic warmup

warmup
bench 10x45,5x95lb,5x115lb
BO BB Row 10x45lb

1st PR zone - 15 minutes
1a. Bench - 125lb 5x5,3x4,4x3,2x2 - 53 reps
1b. BO BB Row - 95lb same sets as above - (weight too light)

Next week I will bench 130lb and Row 115lb.

2nd PR zone - 15 minutes
2a. BB curl 55lb 16x5, 2x4
2b. Tricep Pressdown 25lb - same sets as above

Next week I will increase BB curl to 65lb, and Tricep Pressdown to 30lb.

Cable Side Bends 20x(30lb,35lb,42.5lb,50lb) - each side

BO Rear Delt 3x15x20lb DBs

Treadmill - 15 minutes

Foam rolled quads

Spin class - 60 minutes

Stretched - will foam roll legs tonight. I am sore from yesterday.

Weight down to 162 lbs. Same weight as before my cruise.

WonderWoman · 03-04-2008, 09:26 AM

Coolio I am in... Nice #s bambina.. you are a strong one!

Anya · 03-04-2008, 10:10 AM

Quote:

Originally Posted by claire

Thanks Beverly. I don't mind hard work.

Thanks kabeetz and Mrs Croft

Rack pulls are great for working your grip. 325lb would have been awesome. My deadlift and squat need to be much higher to be competitive at my bodyweight.

Your speed looked great, but only you of course know how it felt. I've squatted about 330lb to 1 below parallel before I got sick, but I'm thinking I just dont have the arm equipment to ever pull weight like that natty.

what's a competitive DL for 165? I never competed so I'm clueless.

T-Cake · 03-04-2008, 01:54 PM

Quote:

Originally Posted by claire

Here is a video of my 290lb deadlift at my last meet.

Video 290lb dl - dl, 290 - Dailymotion Share Your Videos

That's just fuggin' sch-weet!

I wanna do that! You inspire me TONS, woman! WOW!

And seriously, you made it look easy!

Quote:

Originally Posted by Kabeetz

Welcome back Claire, I think that vacation did you good and u are going to go right back into PR mode soon enough.

Good point, Kabs. I bet he's right, Claire -- sure makes a lot of sense to me, and when you mentioned beforehand you'd just come back from the cruise, I was thinkin' your bounce-back would be faster and better than you'd be expecting. Looks like that's about right.

Congrats on the weight being back down too. You are such a freakin' STAR, it rules!

claire · 03-04-2008, 01:57 PM

Quote:

Originally Posted by WonderWoman

Coolio I am in... Nice #s bambina.. you are a strong one!

Thank you

Quote:

Originally Posted by Anya

Your speed looked great, but only you of course know how it felt. I've squatted about 330lb to 1 below parallel before I got sick, but I'm thinking I just dont have the arm equipment to ever pull weight like that natty.

what's a competitive DL for 165? I never competed so I'm clueless.

For local meets, my numbers are okay because there are not many female lifters. I think at a national level I would need to be pulling close to 400lbs and that wouldn't be breaking any records. I can qualify for my age group by just lifting the bar (I am 40 years old) but do not qualify to lift in the open.

330lb is an awesome squat. Squat is my worse lift.

CK · 03-04-2008, 02:52 PM

YOU ROCK, that all....

jenscats5 · 03-04-2008, 03:03 PM

Hmmm, thought I posted in here, but I guess not.....still strong!!! Awesome!!

kook · 03-04-2008, 03:10 PM

Hope you had fun on Vaca! Glad your back at it, recharged and ready to go

Any plans on comps yet?

Florencia · 03-04-2008, 03:15 PM

Your video

has me feeling like a weakling...

Yay for Claire!!!!

wlmcrae · 03-04-2008, 03:32 PM

Thank you for posting and showing your lifts! I have wanted to know 'what a woman can lift' (now I'll duck and run for cover

) and this log is great! and I have a LONG way to go!

claire · 03-05-2008, 04:42 AM

Quote:

Originally Posted by kook

Hope you had fun on Vaca! Glad your back at it, recharged and ready to go

Any plans on comps yet?

Thanks kook. I haven't decided on a specific meet yet. I want to see how my training goes when I add a deadlift suit, briefs, and tighter bench shirt. I am thinking May. There is one in MA and one in NY. My gym is having a bench meet in April. I might do that. Depends who is judging.

Quote:

Originally Posted by Florencia

Your video

has me feeling like a weakling...

Yay for Claire!!!!

Thanks flo

Quote:

Originally Posted by wlmcrae

Thank you for posting and showing your lifts! I have wanted to know 'what a woman can lift' (now I'll duck and run for cover

) and this log is great! and I have a LONG way to go!

Thanks wlmcrae. Just try to increase weight or reps every week and you will be lifting heavy

Anya · 03-05-2008, 06:50 AM

Quote:

Originally Posted by claire

...at a national level I would need to be pulling close to 400lbs and that wouldn't be breaking any records.

well heck that certainly would seem doable for you. If you can stay injury free I'd think you'd be there for sure in 2 years or so.

C. Smith · 03-05-2008, 07:12 AM

Quote:

Originally Posted by claire

1a. Bench - 125lb 5x5,3x4,4x3,2x2 - 53 reps

Wow! Volumerific!

Kabeetz · 03-05-2008, 09:14 AM

Quote:

Originally Posted by Anya

well heck that certainly would seem doable for you. If you can stay injury free I'd think you'd be there for sure in 2 years or so.

I agree with Anya... I don't know about any specific numbers but I know that if u keep training with the effort and intelligence you are... who knows where u might be in 1, 2, 3 years ? The sky is the limit.

claire · 03-06-2008, 09:47 AM

Quote:

Originally Posted by Anya

well heck that certainly would seem doable for you. If you can stay injury free I'd think you'd be there for sure in 2 years or so.

That's what I am hoping.

Quote:

Originally Posted by C. Smith

Wow! Volumerific!

Thanks for stopping by.

It was tough. Thank god yesterday was a day off.

Quote:

Originally Posted by Kabeetz

I agree with Anya... I don't know about any specific numbers but I know that if u keep training with the effort and intelligence you are... who knows where u might be in 1, 2, 3 years ? The sky is the limit.

Every year I make progress so there is hope. I would like to be competitive at the national level but for now I just try to lift more every meet.

claire · 03-06-2008, 10:01 AM

My legs were pretty trashed after mondays workout. I could finally walk normal today. I also had no energy. I was told the program is intense and I need to dump the cardio, eat more calories and get some sleep. So I made some adjustments.

I am doing EDT with two other women. We decided that we would complete this week e

03-04-2008, 03:03 PM	#32 (permalink)
jenscats5 Some Phase of Irritated Join Date: Feb 2007 Location: Propagating some felonious BS Posts: 3,776 Rep Power: 100528	Hmmm, thought I posted in here, but I guess not.....still strong!!! Awesome!! __________________ Peanut Butter is a RIGHT, not a privilege! To Cook is to Create, and to Create well is an act of integrity and faith. Chicken....tastes like candy if candy were a chicken.

03-04-2008, 03:10 PM	#33 (permalink)
kook Diablo Dog Join Date: Feb 2003 Posts: 1,655 Rep Power: 49088	Hope you had fun on Vaca! Glad your back at it, recharged and ready to go Any plans on comps yet? __________________ My best decision in life, was to stop looking for my mind.

03-04-2008, 08:35 AM	#26 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,833 Rep Power: 165123	Today's workout is upper body Dynamic warmup warmup bench 10x45,5x95lb,5x115lb BO BB Row 10x45lb 1st PR zone - 15 minutes 1a. Bench - 125lb 5x5,3x4,4x3,2x2 - 53 reps 1b. BO BB Row - 95lb same sets as above - (weight too light) Next week I will bench 130lb and Row 115lb. 2nd PR zone - 15 minutes 2a. BB curl 55lb 16x5, 2x4 2b. Tricep Pressdown 25lb - same sets as above Next week I will increase BB curl to 65lb, and Tricep Pressdown to 30lb. Cable Side Bends 20x(30lb,35lb,42.5lb,50lb) - each side BO Rear Delt 3x15x20lb DBs Treadmill - 15 minutes Foam rolled quads Spin class - 60 minutes Stretched - will foam roll legs tonight. I am sore from yesterday. Weight down to 162 lbs. Same weight as before my cruise.

03-04-2008, 09:26 AM	#27 (permalink)
WonderWoman Fluffy and FULL Join Date: Feb 2008 Location: Jersey! Posts: 4,092 Rep Power: 476153	Coolio I am in... Nice #s bambina.. you are a strong one!

03-04-2008, 02:52 PM	#31 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 3,074 Rep Power: 141875	YOU ROCK, that all....

03-04-2008, 03:15 PM	#34 (permalink)
Florencia My Bike is Beau T Mobile Join Date: Feb 2007 Posts: 1,659 Rep Power: 113016	Your video has me feeling like a weakling... Yay for Claire!!!!

03-04-2008, 03:32 PM	#35 (permalink)
wlmcrae AF Member Join Date: Oct 2007 Posts: 76 Rep Power: 2226	Thank you for posting and showing your lifts! I have wanted to know 'what a woman can lift' (now I'll duck and run for cover ) and this log is great! and I have a LONG way to go!

03-06-2008, 10:01 AM	#41 (permalink)
claire Gold Member Join Date: Feb 2007 Posts: 3,833 Rep Power: 165123	My legs were pretty trashed after mondays workout. I could finally walk normal today. I also had no energy. I was told the program is intense and I need to dump the cardio, eat more calories and get some sleep. So I made some adjustments. I am doing EDT with two other women. We decided that we would complete this week e