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Post by stealth on Mar 8, 2008 11:18:16 GMT -5
Brett: Friday was a hard training night. Hardly anyone at the gym. Thank God a few of my friends was hanging around because they knew I needed at least 3 spotters for my squat. So this is how it went. Squat 135 x8 230x5 330x1 420x1 460x4 knee wraps. probably could have done a couple more,legs could have taken it,but the heavier it gets it is hard to get full breath with each rep. I am smart enough to know if I do not load up on air I might get hurt,and my spotters who were kind enough to stick around for me. Dead lift. 135x5 230 x2 340 x3 for 3 sets. (not to sure if I am going about this deadlift sets the right way)I only deadlift everyother week. helps my back alot. maybe I should do your speed day stuff.  ? I have tryed sumo for a coule months but it was 100 lbs lower than my PR doing conventional. My max convention is 460. Needs to come up. Then I finished up with glute/ham raises. 3 sets of 8. (only body weight this time,I was tired) |
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MR. SMITH
Junior Member
Love All The People Who Hate You Because Their Your Biggest Fans....
Posts: 86
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Post by MR. SMITH on Mar 8, 2008 12:13:53 GMT -5
Wow, who is this bad azz woman? Those are some great numbers Stella. I look forward to meeting you. Its great we have a super strong woman lifting here in NC....460 FOR 4 on the squats, raw? Wow....  |
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Post by Brett Rapp on Mar 8, 2008 12:19:14 GMT -5
yes were going to change your pulling girl 460 squat lookes good glad you had some spotters stay joey this girl is the real deal brother nice as he!! and strong as a bull sorry i missed bench night hope all went well
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Post by stealth on Mar 8, 2008 13:17:28 GMT -5
Wow, who is this bad azz woman? Those are some great numbers Stella. I look forward to meeting you. Its great we have a super strong woman lifting here in NC....460 FOR 4 on the squats, raw? Wow.... Thank you. I have heard alot about you. Look forward to meeting you as well. I live in VA. 3 hours away,but am making the trip to see Brett as much as possible.He has made a HUGH difference already. |
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Post by chainman on Mar 8, 2008 18:00:14 GMT -5
Strong squats Stella.....Why did you switch to Sumo. deads? Great work..
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Post by gopostal42 on Mar 8, 2008 20:31:45 GMT -5
great lifting stella!
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Post by stealth on Mar 10, 2008 4:46:40 GMT -5
Strong squats Stella.....Why did you switch to Sumo. deads? Great work.. Thank you. I thought I would give sumo a try. Had someone measure the difference in pulling sumo and it was 5 inches difference. Just know I need to get the deadlift up to the 500 + mark. Anway,maybe I did the sumo wrong because I was actually 100 lbs below my 460 conventional mark. I am a fast conventional puller not so fast sumo.I am sure Brett will fix that ! |
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Post by stealth on Mar 11, 2008 5:37:32 GMT -5
Bench night: Well back to VA to Bench this Monday. Was difficult. Had great spotters so I will not get hurt. But no one really powerlift benches. I was out of my grove and did not know why,and no one to really ask? OH well.. Bench 135x 7 180x5 shirt 250 x1 3 boards 330 x1 1 board (was going for 2 but the spotters touched the weight, they thought I was doing only 1 because I stopped at the top? anyway. It went up well,but really wanted 2. 330 x1 again,out of my grove,came up over my head,not really sure why. 330 x1 went well, second one well same as above. USed a wider grip, not use to this yet. This out of my grove killed my triceps... I AM NOT A HAPPY CAMPER!!!!! Then close grip 2 board triceps. Think I messed up on the weight,should have done more, maybe 300. but did 250. Will correct this next time. Did rotar cuff exercises 3 sets. On the good note,one of the guys built my my own foot step(so I do not have to use the managers,and take it with me out of town to bench. (yes, I am short 5'1, my legs need help,but not in strength just help reaching the bar on the bench..lol ) Iced my arms and went home. Brett, can't wait to bench with you again. Missed you for sure. |
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Post by gopostal42 on Mar 11, 2008 13:09:54 GMT -5
just shake that one off stella, every day can't be great. you'll come back stronger next time. maybe if you video your lifting it'll help you make corrections quickly, its probably the most important thing i've ever done for my lifting. corrections are made immediately.
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Post by stealth on Mar 12, 2008 12:28:46 GMT -5
Derek: Thanks you are right. I have done video a few times,but hard to do every work out. Next week will be better.
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Post by stealth on Mar 13, 2008 5:10:35 GMT -5
Back Workout:
Pull downs 120x8
132x5
144x5
156x5
DB Rows 70x5
85x5
100x5
High Rows 70x5
84x5
105x5
Straight Bar shrugs
190x5
230x5
320x5
410x3 (not pretty) had to try it.
Hammer curls 20x5
25x5
30x5
35x5
Yes Brett I did ABs. (you can't be the only one with great abs!)
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Post by Brett Rapp on Mar 13, 2008 10:28:46 GMT -5
nice work girl I`M TRYING TO GET FAT SO I DON`T HAVE ABS greg and joey want me to hahahahah
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Post by stealth on Mar 14, 2008 18:39:46 GMT -5
Squat Night: What a great night.
145x5
230x5
280x2
360x1
430x1
475 x4 knee wraps
550 stand up hold for count of 10 (that was heavey)
OK Brett: I am ready for next Friday with my suit....
Should have new briefs in a couple weeks which will help.
glute ham raises
25 plate x8
35 plate x8
body weight x8
reverse hyper
50 x8
75x8
150x8
Band abs.
Have 3 new guys that are powerlifters wanting to train on Fridays with me, This will help with the heavier weight spotting.
Looks like I talked them into training on Sunday for Bench (when I can't make it down to NC with you Brett) That way I can get up with my shirt and also knowing how to spott me..
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Post by Brett Rapp on Mar 14, 2008 20:50:18 GMT -5
thats great girl now just back that rep stuff down and strat doing doubles for 8-10 sets so you can handle some heavy weight see you sat girl
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Post by stealth on Mar 17, 2008 4:48:43 GMT -5
Sunday as Bench Day: The guys I squatted with Friday showed up and what a help they were.
warm up:
135 x5
180x5
230 x1
shirt on
250 3 boards x1
300 2 boards x1
330 1 boardsx2 2 sets The 3rd x1 I had nothing left. I think my muscles are not use to this heavey weight for 3 sets. But soooooo much better than last Wed. I will go up in weight next week.
Close grip press pretty much sucked.LOL
My triceps were already tired. But it will get better.I gave 100% and just could not move the weight anymore. I mean really, It wasn't moving at all. .
Rotator cuff exercises 3 set x8 slow.
Can't wait till Friday Squat night with Brett.
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