Insert creative thread title here- Cassie's Workout log

[Airror]

I've decided to start a new log while I'm cutting to 123 for whatever meet I choose to go to next. I'm officially a powerlifter, I went to my first USAPL meet in RI on December 12th with my PLing team. I didn't do as well as I could have. My maxes were actually less on squat and dead at the meet compared to when I maxed about a month before.

I'll be lifting 3 days a week and doing HIIT 3 days a week. I'd much rather pull around a sled or push a prowler, but I don't have either. Monday I'll be doing legs/tris, Wednesday chest/core, Friday back/shoulders. I might do core work more often because I believe my core strength is really lagging and that's hurting my squat a lot.

My maxes as of 11/22/09:
160/80/210

Best lifts at RI meet:
132.2/82.5/198.2

I'll post this Monday's workout in the next post.

[Airror]

Legs/Tris
Weigh in: 136 lbs

EZ bar Skulls Weight is the total weight on the bar, not on each side
bar x 7
bar x 8
10 lbs x 7
10 lbs x 7
15 lbs x 6
20 lbs x 7
25 lbs x 4
25 lbs x 2 x 3

Didn't really know what I could do on skulls, haven't done them in a while. Way too much volume, gonna cut down and try to hit more reps with 25 lbs.

Squats I was just trying to figure out what's wrong with my form. Along with core strength, I'm having trouble with form. I also keep forgetting to stay tight, so that might be my problem also.

bar x 7
bar x 8
65 lbs x 5
85 lbs x 5

Then I did sets with 115 and 95, playing around with bar position and stance width. Did some box squats too.

SLDL Did legit SLDLs, no knee bend, full ROM, weight deloaded after each rep. I might do RDLs sometime too; alternate them with SLDLs.

95 lbs x 5
95 lbs x 5
115 lbs x 5
125 lbs x 2
140 lbs x 2 x 5
140 lbs x 4

Bench Dips Tris were already raped from skulls, I think I can do reps with bw + 25 lbs, maybe more.

bw x 2 x 6
bw + 10 lbs x 2 x 6
bw + 15 lbs x 6

[Ka0s]

looks like you gave up a lot of lbs on the platform. but dont worry, im sure youll destroy that total next time. GL w/ this

[Galindo62]

First.


You ever gonna pull sumo?....or..

[st3v3]

You'll move more weight next time... you plan to compete in NY? I wanna do a comp somewhere in NY by the end of this year... Planning to bulk to do either 181 or 165 depending on where I'm at. Most likely 181... I don't think I have it in me to cut.

[fitlover]

First.


You ever gonna pull sumo?....or..

Galindo, just wanted to say your legs look bloody fantastic. Good work, Dave man. Srs.




On another note:

IN and SUBBED!! Looking forward to this shizz.

[Galindo62]

Galindo, just wanted to say your legs look bloody fantastic. Good work, Dave man. Srs.




On another note:

IN and SUBBED!! Looking forward to this shizz.

And the fact that most women are more naturally built to pull sumo

[Airror]

looks like you gave up a lot of lbs on the platform. but dont worry, im sure youll destroy that total next time. GL w/ this

Yeah, I messed up pretty bad.

I hope to, thanks

First.


You ever gonna pull sumo?....or..

I guess I can try, not sure when I'll be deadlifting next. I promise the next time I deadlift I'll use sumo stance.

You'll move more weight next time... you plan to compete in NY? I wanna do a comp somewhere in NY by the end of this year... Planning to bulk to do either 181 or 165 depending on where I'm at. Most likely 181... I don't think I have it in me to cut.

I might compete in NY or one of the surrounding states, doesn't look like there's many meets planned yet when I looked on powerliftingwatch. I'll compete sometime mid-year 2010.

What fed do plan on competing with? I have a membership with USAPL and I guess I can use that for IPF. I don't really want to buy 50 different memberships.

On another note:

IN and SUBBED!! Looking forward to this shizz.

Thanks, I'll try not to disappoint

[purepower88]

hmmm ill sub for this. interesting to see a females log. lift some heavy weights, props for actually being into bettering yourself

[st3v3]

I might compete in NY or one of the surrounding states, doesn't look like there's many meets planned yet when I looked on powerliftingwatch. I'll compete sometime mid-year 2010.

What fed do plan on competing with? I have a membership with USAPL and I guess I can use that for IPF. I don't really want to buy 50 different memberships.

Whoops, meant to say by the end of 2010. Idk where I'm going to compete yet but I wanna compete raw and in NY state. Hopefully there's something in like westchester or Long Island because I really don't wanna travel upstate lol. I wish there was one relatively soon because I wanna do some BB for a few months after I hit 350/450/550 because I'm feeling kinda small now. I'm trying to figure out a way to add some BB style training to PL without messing with my strength gains at all.

[Airror]

hmmm ill sub for this. interesting to see a females log. lift some heavy weights, props for actually being into bettering yourself

Thank you

Whoops, meant to say by the end of 2010. Idk where I'm going to compete yet but I wanna compete raw and in NY state. Hopefully there's something in like westchester or Long Island because I really don't wanna travel upstate lol. I wish there was one relatively soon because I wanna do some BB for a few months after I hit 350/450/550 because I'm feeling kinda small now. I'm trying to figure out a way to add some BB style training to PL without messing with my strength gains at all.

You can look up meets on powerliftingwatch.com. I competed raw, but I wouldn't mind competing geared if I had the money to buy squat suit, dead suit, and bench shirt. Alas, I don't have the money.

Just keep powerlifting, you'll get bigger. Have you ever seen pics of Dave Gulledge (powerlifter) after he cut? he has like a 4 pack on his back. Pretty sweet. What routine are you on?

[st3v3]

Thank you

You can look up meets on powerliftingwatch.com. I competed raw, but I wouldn't mind competing geared if I had the money to buy squat suit, dead suit, and bench shirt. Alas, I don't have the money.

Just keep powerlifting, you'll get bigger. Have you ever seen pics of Dave Gulledge (powerlifter) after he cut? he has like a 4 pack on his back. Pretty sweet. What routine are you on?

Right now I'm on sheiko #37. I needed the decrease in volume after doing #40. I've had the best gains of my life on sheiko, I'm loving this program

[Airror]

Chest/core

BB Bench My triceps were very sore. I took like 10 seconds to lock out lol
bar x 2 x 5
55 lbs x 6
60 lbs x 4
70 lbs x 7
70 lbs x 2 x 6
70 lbs x 3

Another thing is that the bench I was using had set j-hooks that were placed way to high for me, so I lost a little tightness taking the bar out of the j-hooks. I'm probably going to start benching in the sole power rack in my gym.

DB Incline Bench

10 lbs x 2 x 10
20 lbs x 8
25 lbs x 5
30 lbs x 4.5
30 lbs x 2 x 3

I was surprised I got 30s, last time I DB incline benched, I couldn't even get set up with 30s. I'll cut out the 25s and lower the reps with the 20s and see if I can get more reps with 30s.

Roman Chairs not exactly legit roman chairs, I guess, because I had to do them on the thing for hypers which has your feel placed below your torso

bw x 5 x 15

Reverse Hypers not legit either, since my gym doesn't have a reverse hyper machine. I kinda improvised with one of the other machines.

bw x 4 x 15

Messed around with assisted dips a little, nothing interesting

Partial Decline Sit-ups Tried doing full rom with the steepest angle like I used to, but I couldn't do them anymore. I knew I should have been training core strength. Fail.

bw x 10
bw x 15


HIIT

25 ish minutes

Side bend thing whatever you call it

25 lb plate x 4 x 10

So I went with my brother to the gym because I lack a car and he was there for 3 freaking hours... I got done lifting in about 1.5 hours, did a 5 minute warm up + 25 minutes of HIIT. Then I spent an hour stretching and doing shoulder dislocations >>

[Airror]

Right now I'm on sheiko #37. I needed the decrease in volume after doing #40. I've had the best gains of my life on sheiko, I'm loving this program

I've heard about sheiko, but I've never read in depth about it. Sounds like it's intense.

[Airror]

Back/shoulders

GMs weak weak weak
bar x 2 x 8
55 lbs x 5
75 lbs x 4 x 5

Hyperextensions
bw x 5 x 15

Bent over DB rows
15 lbs x 2 x 12
30 lbs x 5
40 lbs x 3 x 8

Assisted Pullups
nothing interesting

BB military press
bar x 2 x 5
50 lbs x 5
65 lbs x 3 felt sooo heavy, might be because I'm not feeling too good
60 lbs x 5
60 lbs x 4
60 lbs x 3

Face pulls
30 lbs x 2 x 12
60 lbs x 5 x 15

Cardio
5 minute warm-up + 30 minutes HIIT

I think I have a cold.

[Gancor]

Insert hardcore motivational quote here

[Airror]

Insert hardcore motivational quote here

bish, you mocking me?

[N01SYtZ]

new log
dooo wooooork

[KevinMK0831]

In for this one

[purepower88]

im pretty sure everyone gets a cold over christmas break. i loaded up on tylenol cold and sinus + nyquil two nights in a row and am over it all.

[st3v3]

I've heard about sheiko, but I've never read in depth about it. Sounds like it's intense.

40 was intense, almost too much. 40 had a good amount of bench volume, but I had trouble keeping up with the squat/deadlift volume. But, 37 is a cake walk. I'm doing a modified version with a bit more volume and some more 80/85% work.

[Airror]

new log
dooo wooooork

I will

In for this one

Thanks

im pretty sure everyone gets a cold over christmas break. i loaded up on tylenol cold and sinus + nyquil two nights in a row and am over it all.

I get a cold when the weather changes It got a little warmer, so there I go

I'm not really taking anything for it, but sometimes I take nyquil to knock me out at night :P

40 was intense, almost too much. 40 had a good amount of bench volume, but I had trouble keeping up with the squat/deadlift volume. But, 37 is a cake walk. I'm doing a modified version with a bit more volume and some more 80/85% work.

How many different versions of sheiko are there?

Sounds like I couldn't do it. I'm not very good with intensity.

[Airror]

Legs/Tris

Couldn't make it to the gym yesterday. Wednesday I'm going to have to lift in the morning and evening because I won't be able to make it to the gym Friday. Getting my wisdom teeth out Thursday, will be out of commission for a while. Hopefully I'll be good to go by Monday.

Squats
bar x 2 x 5
65 lbs x 2 x 5
85 lbs x 3
105 lbs x 2 x 5
115 lbs x 3
115 lbs x 2
95 lbs x 5

Can't even squat 115 while cutting, sad but oh well. And I guess having a cold wouldn't help...

SLDL
95 lbs x 2 x 5
115 lbs x 5
125 lbs x 2
135 lbs x 3 x 5

Skulls
bar x 2 x 8
10 lbs x 2 x 5
20 lbs x 3
25 lbs x 5
25 lbs x 3
25 lbs x 4

Bench dips
bw x 2 x 6
bw + 10 lbs x 2 x 6
bw + 15 lbs x 6

Cardio
5 minute warm up + 25 minutes of HIIT

Do not like cardio after legz

[fitlover]

I never do cardio after legs I would die!!

Do you not do DLing anymore?

[st3v3]

I will

Thanks

I get a cold when the weather changes It got a little warmer, so there I go

I'm not really taking anything for it, but sometimes I take nyquil to knock me out at night :P

How many different versions of sheiko are there?

Sounds like I couldn't do it. I'm not very good with intensity.

There are A LOT of them. If you were to do 29, 37, or 39 it wouldn't be too bad. They're the beginner ones, and you barely go above 80%. It's actually pretty easy, I did 29 backwards (3 sets of 7 when they called for 7 triples) because I was progressing faster than the routine allowed for early. 40 I couldn't do that on, wayyy more volume.

http://rapidshare.com/files/17976027...2008.08.25.xls

If you wanna take a look at the programs

[purepower88]

nice workout! i had a dentist appointment a week or two ago and he said to make an appointment for my wisdom teeth to get pulled...i plan on not doing that. im a big panzy. good luck

[Airror]

I never do cardio after legs I would die!!

Do you not do DLing anymore?

Eh, I only did squats and SLDL, so it wasn't too bad

I might only do it once/twice a month. I unno, I just think they'd be too taxing to do while cutting.

There are A LOT of them. If you were to do 29, 37, or 39 it wouldn't be too bad. They're the beginner ones, and you barely go above 80%. It's actually pretty easy, I did 29 backwards (3 sets of 7 when they called for 7 triples) because I was progressing faster than the routine allowed for early. 40 I couldn't do that on, wayyy more volume.

http://rapidshare.com/files/17976027...2008.08.25.xls

If you wanna take a look at the programs

Sounds good. I've been looking at programs like 5/3/1 and WSBB to go on after I'm done cutting, guess I should consider this sheiko too.

How long have you been lifting? Your lifts look really good.

nice workout! i had a dentist appointment a week or two ago and he said to make an appointment for my wisdom teeth to get pulled...i plan on not doing that. im a big panzy. good luck

Thanks

lol, if they're giving you problems you should get them out.

[Airror]

chest/core AM workout

Got weaker, hurray for cutting

BB Bench
bar x 2 x 5
55 lbs x 5
60 lbs x 5
70 lbs x 2 x 5
70 lbs x 4
65 lbs x 6

DB Incline Bench
12.5 lbs x 2 x 12
25 lbs x 3 x 8
25 lbs x 6.5

Roman Chairs
bw x 5 x 15

Reverse Hypers
bw x 4 x 15

Decline sit-ups
bw x 4 x 8

Cardio
23 minutes on stair thing + 15 minutes of HIIT

Waiting for my brother to take me to the gym for my PM workout >> He's playing a computer game

[st3v3]

Worked out from march 08 to jan 09, quit till august 31 this year and I've been lifting since then. 14 months total but consecutively the last 4.

And thanks, going for 1350 total short run, 1450 by the time I hit 198

[Airror]

Worked out from march 08 to jan 09, quit till august 31 this year and I've been lifting since then. 14 months total but consecutively the last 4.

And thanks, going for 1350 total short run, 1450 by the time I hit 198

I worked out on and off for a couple years, but I had no fooking clue what I was doing. Huge waste of time. Taught myself what the heck to do and got serious around the end of June. Started training for PLing not too long ago.

Good luck with that, you definitely can do it. Maybe I'll see you at a PLing meet in the future.