818 replies to this topic

[Suzanne Hedman]

It's been a while since I'd done suspended GMs. I thought they were way too easy, so you're right I need to lower the bar more. This deloading is all new to me, so I have no idea what I'm doing!

[Suzanne Hedman]

08/26/2009 - Back Assistance
Did 8-10 reps x 3 sets of the following:
1. Seated rows
2. DB rows
3. Pull downs
4. Bar shrugs
5. Bent over rows
6. Pull ups
7. Reverse pec deck

I need to focus on my lats -- they seem weaker than the rest of the back.


08/27/2009 - ME Upper (Deload -- Bikini Scott's favorite!!!)
Sat around for awhile deciding what to do...I need to develop a program and know in advance what I plan to do. Not knowing in advance is just not in my nature.

My understanding on the theory behind deloading is to allow one's body to recover from hard training the three weeks prior, and one should only be getting blood circulating. Okay, I think I understand...

Close grip bench
reps x sets
95# x 5 x 5

Reverse bench w/ reverse bands (double mini) - 15x3

WTF Press w/ 16kg KBs -- I may have done one or two x 3 sets. Between the shaking of the bar and laughing, I think I dumped it more than pushed it up. I guess that's why they call it WTF Press!

08/28/2009: I think I'm going to go swim laps at the commercial gym I now also belong to later today.

[Suzanne Hedman]

08/29/2009 - DE Squat/Deadlift (Deload)

Box squats off 13" box, straight weight
(reps x sets)
bar x 10 x 2
95# x 5 x 1
135# x 5 x 1
185# x 2 x 1
205# x 2 x 1 (glutes were not firing...amnesia)
185# x 2 x 3

band stretch
Dimmel DL - 135# x 20 x 2


08/30/2009 - DE Upper (Deload -- last day)

Speed bench using one monster mini stretched under the bench to other side
(reps x sets)
band x 3 x 1
55#+band x 3 x 6
65#+band x 3 x 3

DB bench 40# DBs x 6 x 3
DB Overhead press: 30# DBs x 8 x 3
DB Flys: 10# DBs x 10 x 3
Face Pulls: 50# x 10 x 3
Overhead tris: 50# x 10 x 3
Seated Overhead Press: 65# x 6 x 3
DB Curls: 25# DBs x 10 x 3

[Suzanne Hedman]

09/01/2009 - ME Lower

Squat with doubled purple bands (band tension = 180# at top) - wore squat suit/straps down
(reps x sets)
bar+bands x 3 x 1
95#+bands x 3 x 1 (275# at top)
115#+bands x 2 x 1 (295# at top)
135#+bands x 1 x 1 (315# at top)
145#+bands = to follow

Deadlift with quad minis (band tension = 150# at top)
(reps x sets)
135#+bands x 5 x 3

GHR x 15 x 3
RH (340#) x 15 x 3
Band abductor
Abs

I had dental surgery earlier this day so wasn't feeling my best. I did much better than I expected.

09/03/2009 - ME Upper

Shirted up in what I thought was my Titan F6, but it was actually my old Fury

Two board press (reps x sets)
135# x 5 x 1
155# x 2 x 1
185# x 2 x 1
205# x 2 x 1
225# x 1 x 1

Reduced weight and touched chest (competition)
195# -- brought weight down too low (onto belly) and dumped it.
195# x 1 x 1 (wasn't pretty)

Brought weight back up to 245# and tried off two board...not successful today.

DB Rows: 45# DBs x 8 x 3
T-bar Rows: bar+90# x 10 x 3
One arm grappler: bar+25# x 8 x 3 (shoulders are weak)

Still in pain from Tuesday's dental surgery.


09/04/09 - DE Squat/Deadlift

Squat onto 13" box using monster minis (band tension = 120# at top)
bands x 6 x 2
95#+bands x 3 x 1
135#+bands x 2 x 10

Deficit Deadlift (4" box)
135# x 10 x 2
185# x 10 x 1

GHR x 15 x 3
RH (340#) x 15 x 3
Abs

09/06/2009 - DE Upper

Axel Press
75# x 5 x 2
85# x 5 x 3

KB Rows: 24kg x 8/side x 3
Bar Shrugs: 135# x 8 x 1
185# x 8 x 3
Face Pulls: 50# x 10 x 3
Overhead Tris: 50# x 10 x 3
Push Ups (close grip): 15 x 3

[Suzanne Hedman]

09/08/2009 - ME Upper

Deadlift with weight on 4" box (this is my sticking area)
(reps x sets)
Warm up
135# x 5 x 1
185# x 2 x 1

Suit (Metal IPF King)
225# x 1 x 1 (straps down)
275# x 1 x 1 " "
315# x 1 x 1 (straps up)
335# x 1 x 1 " "
355# x 0 x 0 " "
345# x 1 x 1 " "

Good Mornings (straight bar)
95# x 5 x 1
135# x 5 x 4

Sled Drag (80# x parking lot x 3)

GHR - 20 x 2
RH - 340# x 20 x 2

09/09/2009 - Back Assistance
Did four sets of 5-8 reps of each of the following:
Lat pull downs*
Seated rows*
Barbell shrugs (185#)
Bent over rows (115#)
Dumbbell rows (50#)
Overhand pull ups
*hadn't planned on doing these but had to wait my turn for the rack.

Did 15 minutes on the stair master and people watched.

[Suzanne Hedman]

09/10/2009 - ME Upper

Bench - Doubled monster minis (band tension at top = 90#)
(reps x sets)
bar x 10 x 2
bar+bands x 3 x 1

Shirted up (Titan F6):
Two Board
135# + bands x 3 x 1 (225# at top)
155# + bands x 2 x 1 (245# at top)
175# + bands x 1 x 1 (265# at top) - couldn't fully lock out right arm
One Board
155# + bands x 1 x 1 (245# at top) - couldn't fully lock out right arm
Touch to chest
185# x 1 x 1 (benched over at Monolift)
185# x 1 x 1 (Forza bench - didn't reset shirt, much easier and cleaner)

DB Incline Bench: 30# DBs x 15 x 3
Bicep Curls: 25# DBs x 10 x 3

[Suzanne Hedman]

09/12/2009 - DE Lower
Box squats (13" box) using SSB and monster mini bands (120# band tension at top):
(reps x sets)
bar (60#) x 5 x 2
155# + bands x 2 x 9
165# + bands x 2 x 1

Deadlift with chains (50# chain weight at top):
135# + chains x 3 x 1
185# + chains x 2 x 2
185# + chains x 1 x 8

GHR x 15 x 3
Abs

09/13/2009 - DE Upper
Axel Press (bar weight = 75#)
75# x 5 x 2
85# x 5 x 3

KB Rows 55# x 8/side x 3
Bar Shrugs 135# x 10 x 1
185# x 8 x 3

Speed Bench (3 grips): 95# x 3 x 3

KB Snatch 25# x 5/side x 3
KB Clean/Press 25 x 5/side x 3
Abs

09/15/2009 - ME Lower
Box Squats (14" box) (parallel) with DBL Purple bands (180# band tension at top)
(reps x sets)
Bands x 2 x 2
95# + bands x 2 x 1
115# + bands x 2 x 1
135# + bands x 1 x 2
155# + bands x 1 x 1

Increased box height to 16" - 185# + bands x 1 x 1

Deadlift off floor (straight weight):
135# x 5 x 1
185# x 5 x 3

GHR x 20 x 3
RH (340#) x 20 x 3

09/16/2009 (back assistance)
Three sets of 8-10 reps of each of the following:
Bar Shrugs - first set at 135#, next three at 185# (need to use straps to go heavier)
Bent over rows - 115#
DB Rows - 50#
Overhand pull ups
Rear Delts - 50#
Seated rows - 120#
Close grip pull downs - 120#

Ended with sets of ab work

09/17/2009 - ME Upper
Titan F6 - 2 board bench press
135# x 5 x 1
185# x 2 x 1
205# x 2 x 1
225# x 1 x 1
250# x no lift

First day of a really bad cold -- didn't feel like doing any assistance after so didn't do any.

09/18/2009 - DE Lower (deload)- worked out at a local gym, and the squat rack is not designed for people my size (I had to stand on my tippy toes to unrack and I had to take four steps backward to clear the side bars in order to squat):
Squat below parallel (no box)
95# x 5 x 1
135# x 5 x 1
155# x 2 x 8

Speed deadlift off floor (goal is <1 second from start to end)
135# x 1 x 3
185# x 1 x 8

Abs - three sets

I have a really bad head cold.

09/20/2009 - DE Upper (deload)
Axel press (bar weight = 75#)
75# x 5 x 3
85# x 5 x 3

KB Rows - 55# x 8 x 3

Bar Shrugs
135# x 10 x 1
185# x 8 x 1
205# x 8 x 1 (straps)
225# x 8 x 3 (straps)

Face Pulls - 50# x 10 x 3
Overhead tris - 50# x 10 x 3

KB Snatch - 25# x 5/side x 3

Push Ups (decline feet on bench) - close grip x 15 x 2

First day head cold feels as if it's going away.

[Suzanne Hedman]

09/20/2009 - forgot to add with DE Upper - after bar shrugs, should have included speed bench (straight weight) 95# x 3 x 5

[Suzanne Hedman]

09/21/2009: did a bit of cardio and ab work

09/22/2009: ME Lower (deload)
Squat straight weight wearing new Titan suit. I trained out of the Monolift, which should have been great; however, it's been a couple of years since I've trained out of a Monolift and it wasn't easy. My form sucked, the plus side is that the weight didn't feel heavy. It's also been a couple of months since I've squatted without a box -- for me, I think I need to do this at least once per month.

Squat workout:
(reps x sets)
135# x 5 x 1
185# x 2 x 1
205# x 2 x 1
225# x 1 x 2
245# x 1 x 1
255# x 1 x 4

Speed deadlift (goal is complete lift in <1 second)
135# x 1 x 1
185# x 1 x 5 (Marcus timed first lift, which was at 1.1 seconds)

Glute Ham Raise - 20 x 2
Reverse Hyper - 340# x 20 x 2

09/23/2009 - Back assistance and abs
Performed 8-10 reps, three sets of the following:
DB Rows - 50#
Pull Downs - 130#
Barbell Shrugs - 185#
Overhand pull ups
Reverse Pec Machine (rear delts) - 50#

Abs

[Suzanne Hedman]

09/24/2009 ME Upper (deload week):
Bench with Titan F6
Two-board press (reps x sets)
135# x 5 x 1
185# x 3 x 1
215# x 1 x 3
Manpon press (I have no idea how that is spelled but it's the one board with foam glued to it)
205# x 1 x 1
Competition press
185# x 1 x 1

DB Bench - 40# DBs x 8 x 3
DB flys - 15# DBs x 10 x 3
Bicep Curls - 25# DBs x 10 x 3
Plate Raise - 25# x 20 x 3

[Suzanne Hedman]

09/26/2009 DE Lower

Squat with DBL baby mini bands (70# tension at top), no box. (Wore new Titan suit, straps down, trying to break in).
(reps x sets)
95# + bands x 5 x 1
135# + bands x 5 x 1
155# + bands x 2 x 8
185# + bands x 2 x 2

Speed deadlift with quad baby mini bands (100# tension at top).
Goal is to complete each rep in <1 second. Goal achieved.
135# + bands x 1 x 10 (lost count)

Glute Ham Raise - 20 x 2
Reverse Hyper - 340# x 20 x 2
Dragged tire around the parking lot (estimate 100 yards)


09/27/2009 DE Upper

Push Press
45# x 10 x 1
65# x 5 x 1
85# x 5 x 1
95# x 2 x 1 (PR)
100# x 1 x 1 (PR)

Speed bench
95# x 3 x 3 (three grips)

KB Rows -- 55# x 8/side x 3

Barbell Shrugs
135# x 10 x 1
185# x 6 x 1
225# x 5 x 3

Face Pulls 50# x 10 x 3
Overhad tris 50# x 10 x 3
Bicep Curls - 45# x 10 x 3

Sled Rows - 90# x back/forth, back/around, then around/back again. Estimate 40 yards.

[Suzanne Hedman]

Little behind in my log, but at least I'm not as bad as Bradley Bear...

09/29/2009 - ME Lower
Suited up - Metal King DL
Deadlifted with weight on 6" boxes (bar was approximately 2" below knee cap)
(reps x sets)
135# x 5 x 1
185# x 3 x 1
225# x 2 x 1
275# x 1 x 1
315# x 1 x 1 (straps up)
335# x 1 x 1 (straps up)
345# x 1 x 1 (straps up)

Squated (suit bottoms)
135# x 5 x 1
185# x 3 x 3

Glute Ham Raise - 20 x 2
Reverse Hyper - 340# x 20 x 2

09/30/2009 - Back Assistance/Abs
8-10 reps, 3 sets of the following:
Barbell Shrugs - 135# (one set), 185# (three sets) - forgot my straps
Bent over rows - 115#
DB Rows - 50#
Overhand Pull ups
Seated rows - 120#
Rear Delt machine - 50#
Abs

10/01/2009 - ME Upper
Wore my loose Titan F6 (Becky is going to take in the sleeves...Yay)

Benched with two pair chains (50# at top) (chains were fully off floor)
(reps x sets)
Bar+chains x 5 x 2
-- 2 board
135# + chains x 3 x 1 (185# at top)
185# + chains x 1 x 1 (235# at top)
195# + chains - failed
185# + chains x 1 x 2 (235# at top)
-- 1 board
185# + 1 pair chains x 1 x 1 (210# at top) (couldn't lock out right arm --> think "right" while pushing weight)
-- no board
185# x 1 x 1

DB Incline Bench - 40# x 8 x 3
Plate Raise - 25# x 10 x 3
DB Hammer Curls - 25# x 10 x 3

10/03/2009 - DE Lower
Squat onto 12-3/4" box using chains (50#) -- chains are completely off floor (4" approximate).
Wore my old Titan suit bottoms (will wear this suit for the competition)
(reps x sets)
bar + chains x 5 x 2
95# + chains x 5 x 1 (145# at top)
135# + chains x 2 x 10 (185# at top)

Speed DL with quad baby minis (100# band tension at top)
Goal is to complete lift in less than one second
135# + bands x 1 x 1
155# + bands x 1 x 8 (I think -- lost count)

Leg curl with monster minis - 15/leg x 3 sets

10/04/2009 = DE Upper
Floor Press (used three grip widths)
95# x 3 x 9

Barbell Shrugs
135# x 8 x 1
185# x 8 x 1
225# x 5 x 3

KB Rows - 55# x 8/side x 3
Bicep curls - 45# x 10 x 3

Sled drag rows - 100# -- rowed down one end of the parking lot, then back; then rowed down the other end of the parking lot then back; then went for one last row down the parking lot and back. Estimate 40-50 yards.

Came home and took a little kitten nap, then the pup and Bradley joined me. Bradley made me very good bbq chicken.

[Suzanne Hedman]

Geez, I really need to try and post my logs more than once per week; though, I do know some who are worse than me!! Anyway...

10/06/2009 - ME Lower
Squat out of monolift (actually went easier today, kind of got the hang of it)
Wore my older Titan suit
(reps x sets)
135# x 5 x 1
185# x 3 x 1
205# x 1 x 1
225# x 2 x 1

Walk out squats using other squat rack
245# x 1 x 0 (don't know what happened)
245# x 1 x 1

Didn't feel up to doing anything else.

10/08/2009 - ME Upper
Benched with Titan F6 (Becky took the sleeves in 1/4" total)
(reps x sets)
135# x 5 x 1
Two Board:
185# x 2 x 1
225# x 2 x 1
250# x 1 x 1 (PR)
One Board:
210# x 1 x 1
To Chest:
210# x 1 x 0
210# x 1 x 0
I needed humbling.

DB Bench: 40# DBs x 8 x 3
DB Hammer Curls: 25# DBs x 10 x 3
DB Flys: 10# DBs x 10 x 3
DB Shoulder Press: 30# DBs x 5 x 3

10/10/2009 - DE Lower
Squat onto 13" box using Safety Squat Bar (60#)(wore very loose Titan briefs)
(reps x sets)
SSB x 5 x 2
110# x 5 x 1
130# x 3 x 1
150# + Chain (25#) x 2 x 8

Deadlift with quad baby minis (band tension = 100# at top)
(reps x sets)
135# + bands x 2 x 1
185# + bands x 1 x 1
185# + bands x 2 x 1
185# + bands x 3 x 3

Dragged tire down the long end of the parking lot and back (total length somewhere around 50 yards)once!
KB Swing - 24kg x 20 x 3

10/11/2009 (DE Upper)
Bar Shrugs (wore straps)
135# x 10 x 1
185# x 8 x 3
205# x 6 x 3

KB Rows - 55# x 8/side x 3

Sled Rows - 135# x short end of the parking lot and back x 3 round trips

Push Ups (placed handles in narrow position to focus on triceps)
Set One: Feet placed on bench
3 chains x 5 x 1
2 chains x 5 x 1
1 chain x 5 x 1
no chain x 4 x 1 (failed at 5th rep)

Set Two: Feet on floor
3 chains x 5 x 1
2 chains x 5 x 1
1 chain x 5 x 1
no chain x 2-3 x 1 (triceps gave out)

Bicep Curls: 45# x 10 x 3

Abs.

[Leo]

lol...yeah that's a lot to remember. Daily reflections would be better! Ren and I are looking forward to Vegas!!!

Leo

[Suzanne Hedman]

I agree, I'm now trying to figure out what I did last week!!! I can't wait to see you guys...think of you every time I'm at Costco and see the Spam (LOL).

[Suzanne Hedman]

I think I'm going to strive at making this a weekly post since I will never be able to do this daily. By the time I get home from WI, it's just too late to want to post my log. Anyway, my week always includes a daily three mile hike with my beautiful Great Dane, Isabaela. We walk as soon as it's light out, and the walk takes about 50 minutes or so depending upon how many friends "she" runs into.

10/13/2009 - ME Lower (Pancake Tuesday!)
Squat with suit, straps down:
(reps x sets)
135# x 5 x 1
185# x 3 x 1
225# x 1 x 1 (straps up)
245# x 1 x 1 (straps up, knee wraps) - below parallel
245# + 30# Chains x 1 x 1 (chains are fully off floor, depth is below parallel)
245# + 45# Chains x 1 x 1 (chains are fully off floor, depth is below parallel)

Dimmel Deadlifts:
135# x 20 x 1
185# x 20 x 1

Reverse Hyper - 340# x 20 x 3
Glute Ham Raise - 20 x 3
Band Leg Extension - 25/leg x 3

I was really happy with my squat technique. I was mentally dialed in, and Bill said I was "way good."

10/15/2009 (ME Upper):
Bench (Wore Titan F6)
(reps x sets)
135# x 5 x 1
185# x 2 x 1 (2 board)
205# x 2 x 1 (2 board)
225# x 2 x 1 (2 board)
190# x 1 x 1 (no boards)

Assistance:
DB Shoulder Press - 30# x 8 x 3
Tate Press - 25# x 10 x 3
Hammer Curls - 25# x 10 x 3
DB Flys - 10# x 10 x 3

Didn't feel so strong today and was surprised I did what I did, so maybe I am getting stronger????

10/17/2009 (DE Lower):
Squat (loose briefs) onto 13" box using 40# chains
(reps x sets)
bar/chains x 5 x 2
95# + chains x 3 x 1
135# + chains x 2 x 8
155# + chains x 2 x 2

Speed deadlift using quad baby minis (100# band tension at top):
135# + bands x 1 x 1
185# + bands x 1 x 5

Dragged tire alongside the long length of the parking lot and back, then did a second trip back down and back (estimate 100 yards). I kept my heels down to really work my hamstrings.

10/18/2009 (DE Upper):

Speed Bench (this may have been the slowest I've ever benched, so I stopped after the sixth set).
Monster Minis + dimes x 3 x 6 (varied grips)

I don't know if it's still my right shoulder injury or if I just plain suck with bands, but I'm not going to use bands when benching again until after the meet.

Assistance:
Barbell Shrugs:
135# x 10 x 1
185# x 10 x 1
205# x 10 x 1
225# x 10 x 3

Bent over rows: 135# x 10 x 3

KB Rows: 55# x 10/side x 3
Face Pulls: 50# x 10 x 3

Mini Triceps of death:
Close grip bench using 50# chain weight only:
5 reps to chest
5 reps onto a two board
5 reps onto a three board
Did two complete sets

Marcus gave me a great tip to start thinking about where "I" want the bar to touch -- the second set was much more controlled especially when you consider the chains!

[Brad Cikana]

This is a very detailed training log.

[Suzanne Hedman]

10/20/2009 ME Lower (Pancake Tuesday)
Deadlift from floor with low bar weight and lots of chains.
DL suit - Metal
(reps x sets)
135# + 2 pair big chains (50#) x 3 x 2
185# + 2 pair big chains (50#) x 1 x 1
225# + 2 pair big chains (50#) x 1 x 1
225# + 4 pair chains (78#) x 1 x 1
(following put straps up to get groove for competition)
225# + 6 pair chains (106#) x 1 x 1
225# + 8 pair chains (134#) x 1 x 1
225# + 9 pair chains (137#) x 1 x 2 (second set I brought my hands in closer to my body with middle finger on smooth part of bar -- amazing difference...thanks go to Marcus for observing and making the suggestion (Brad too as he made a comment about that in the car on the way to the gym, so both of them obviously observed the same thing).

There was a bit of chain still on the floor -- I'm just not tall enough to have all the chain off the floor. Estimated weight at lockout at least 335#.

Good Mornings - SSB: 150# x 5 x 4

Dragged tire down the long end of the parking lot and back -- estimate 50 yards.

Scott Cartwright came out to play with us too, and afterwards we all went to Korean BBQ and ate weird looking things. Okay, well, they ate the weird stuff and I ate chicken.

[Suzanne Hedman]

10/21/2009: I went to the local commercial gym and worked on my abs along with other ancillary assistance stuff.

10/22/2009 ME Upper (deload)
I took it easy today. My right shoulder is beginning to feel a bit better, and I want to keep it that way up through the meet. My objective was to take my time and think about where "I" wanted the bar to go, rather than letting the bar land where it wanted to go, then push three solid lifts at 175# -- objective met!
Wore Titan F6
(reps x sets)
Warm up, then put shirt on
135# x 5 x 1
155# x 3 x 1
175# x 1 x 3

I don't latch my belt at this weight. Actually, it's a bit hard to get this weight to touch and I lifted my head with all three attempts -- something I try not to do.

Mini triceps of death - used chains because I want to focus on my stabilizers.
bar+50# chains
5 to chest
5 to two board
5 to three board
three sets

Hammer Curls: 25# DBs x 20 x 2