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Post by Neversatisfied on May 17, 2007 23:00:26 GMT -5
Thank you, Mr. Equally Impressive Smith. Could not have done it without all the great lifters on this forum.
5-17 DE Lower First time training squat since injury on 4-27 (and nothing on my body exploded) Warm-Up
50% Max, plus Greens, plus two chains per side Bar x 3 x 1 135 x 3 x 1 185 x 2 x 1 Suit on, straps down, no more raw squatting for me (ever) according to Dr. Gray 185 + greens + chains x 2 x 1 225 + greens + chains x 2 x 2 250 + greens + chains x 2 x 4 Not my usual speed, but passable
Speed DL, 70% straight weight 225 x 1 conventional stance 315 x 1 sumo 365 x 1 x 6 conv., modified, sumo, repeat I can tell my CNS is still not recovered from the meet. Had trouble finding my set-up, but all were good lifts with moderate (not blazing) speed. At least I didn't leave any of them on the floor!
Unilateral Lying Leg Curls 50 x 8 x 1 55 x 8 x 2
One Legged Hypers (Postal-Style) 10 x 2
Thirty days until Daytona.
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Post by Neversatisfied on May 18, 2007 22:43:21 GMT -5
www.prowriststraps.com/powerliftingGot some love today from APT. Alan Thomas has come through with sponsorship for me! What a rush. Thank you! 5-18 ME Bench Warm-Up Joey, Rodney and Barry W lifted with us tonight. All three jumped in to help with my set-up. I learned more tonight than I can relate here (like I have been wearing my wrist wraps like bracelets and had no idea of what leg drive really is). Raw Bar x 5 95 x 5 115 x 5 135 x 1 Add APT ZRV-Pro Wrist Wraps I might add at this point that I suspect Rodney is into bondage in a big way! He enjoys tight wrapping WAYYYYY too much. 155 x 1 175 x 1 195 x 1 Raw PR! Metal Single Ply Shirt On (new one STILL hasn't arrived!) 225 x 1 Easy 250 x 0 stalled same spot as the 245 at the meet By this time I had been lifting 2 hours and Travis cut me off. I'll have to sneak in tomorrow or Sunday for assistance work. Gym 365 has a spiffy new bench from Elite, just in time for the big crowd we anticipate having next Friday night. Props to Barry for the incredible lifts he put up tonight. He is amazing to watch. Mr. Smith used up all the plates doing raw reverse band blue presses in the rack, then blasted through a wicked pin lockout routine. Brandon Pane and LaVan both made big weights look easy. And Travis was back in a shirt tonight in what I call "pure" form. Great job everyone. Thanks again to Joey, Barry and Rodney for all the attention--not just great lifters, but great coaches as well.
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Post by Joey Smith on May 18, 2007 23:09:12 GMT -5
Well where do I start?....sponsorship (yaking me and Travis out the top rung sponsored lifters page! ;D)....big RAW PR....learning and mastering all this new bench knowledge....looking huge....being a great person....helping out all who needs it....suporrting all of us....teaching nutritional knowledge....helping me out with my food intake....damn ....is there anything eles to add from such an eventful night?....girl you did great tonight, I am very proud of your quick learning tonight and PR....
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Post by Neversatisfied on May 21, 2007 19:20:04 GMT -5
5-21 ME Lower Reality Check Warm-Up Safety Squat Bar Squats Bar x 5 x 1 Suit on straps down, not allowed to squat raw anymore, doctor's orders 155 x 5 x 1 205 x 5 x 1 225 x 5 x 2 very easy DL, Purples chocked at bottom of squat rack, kilo plates 88 x 1 Conventional stance 176 x 1 Conv. 286 x 1 Conv. 330 x 0 Conv., well d@#! 330 x 1 Sumo, sort of, rack not wide enough for full sumo. Still a 12 lb. PR, but Add Minis 330 x 0 Modified, and Travis cut me off So, it turned into ME Lower Accessory instead Seated GM's, SS Bar 115 x 6 x 1 165 x 6 x 1 185 x 6 x 1 One Legged Hypers (Postal Style) 10 x 3 with 35# DB Low Cable Pull Thrus 150 x 10 x 1 180 x 10 x 1 210 x 10 x 1 Abs Compound Set Hanging Knee Raises for Obliques 10 x 2 Lat Tower Ab Pulldowns 120 x 10 x 2 And only 26 days until Daytona, hmmmmmm.
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pain
Brow Wiper Member
Posts: 48
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Post by pain on May 21, 2007 21:30:11 GMT -5
Good work on friday, no need to be discouraged you'll "pull" through this shit and kick ass in Daytona. get your mind right!!! see you tomorrow
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Post by Neversatisfied on May 21, 2007 22:14:33 GMT -5
Thanks, Brandon. When are you going to try out your new shirt?? Maybe Friday night?? 5-21 Late ME Belly Breathing 10 reps x 4 sets Headache and hyperventilation aside, that was a great training session. A little more practice and I think I'll have it down by Friday night! Thanks, Mr. Smith.
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Post by JO JORDAN on May 22, 2007 19:34:45 GMT -5
great work, cheryl. keep it going.
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Post by Neversatisfied on May 22, 2007 22:01:00 GMT -5
Thanks, Jo. And thanks for the encouraging comments you posted on YouTube as well.
5-22 DE Bench Warm-Up
Fat Bar 38% + minis doubled Every set focused on set-up, feet placement, arch, belly up, breathing, spreading the bar, leg drive, throwing the bar back. . .Whew. Bar x 3 x 1 No leg drive 75 x 3 x 1, still no leg drive Add Minis 75 x 3 x 6, finally some leg drive 95 x 3 x 1 115 x 1 x 1 bar stalled about half way up because I was doing my mental checklist and forgot the most important part. . .push! Once I remembered that I locked it out. Deadlifting is so much easier . . . just grip it and rip it.
Compound Set Tri's Rock N Rolls on Stability Ball (I've missed a few lifts due to tilting on the bench, thus this exercise) 30 x 6 x 1 35 x 6 x 2 Rope Pressdowns 100 x 10 110 x 10 x 2
V-Handle Green Band Pressdowns 8 x 3
Nautilus Plate-loaded Rows 230 x 10 x 3
Compound Set Stability Ball Shoulder Rotations 40 x 3 DB Clean & Press 15 x 15 x 3
Twenty-five and counting.
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Post by Neversatisfied on May 24, 2007 20:08:06 GMT -5
5-24 DE Lower Warm-Up
Squats 50% + Greens 2 x 6
DL, 70% straight wt. 1 x 6
Hypers 15 x 3
Nautilus Abs 8,8,8 x 2
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Post by Barry Williams on May 25, 2007 9:57:21 GMT -5
Thanks, Jo. And thanks for the encouraging comments you posted on YouTube as well. 5-22 DE Bench Bar x 3 x 1 No leg drive 75 x 3 x 1, still no leg drive Add Minis 75 x 3 x 6, finally some leg drive 95 x 3 x 1 115 x 1 x 1 bar stalled about half way up because I was doing my mental checklist and forgot the most important part. . .push! Once I remembered that I locked it out. Kyle told me how you set up is how you lift. Hard set up= good lift. Travis used the fight or flight concept. If you push somebody away from you using just your arms they will move. BUT shove them with your knees bent and drive throught them and watch the difference! See you Fri.
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Post by Neversatisfied on May 26, 2007 0:00:44 GMT -5
5-25 ME Bench And the gang's all here. Where to begin? So many GREAT lifters and so many GREAT lifts. It was a parade of PRs. I'm gonna forget someone, I'm sure, but here goes... Steve M, Barry W, Greg C, Lynn, LaVan, Travis, Brandon P, Derek W and his buddy Ben, who loaded ALL night (thanks), Rodney, me and the mastermind of this bench bash, Mr. Smith, convened at Gym 365 for a memorable evening of lifting. I took my Metal Pro Viking Bencher out for its inaugural run. And here it is...
Raw 95 x 3 135 x 3 155 x 1 4-Board, shirt on 185 x 1 225 x 1 255 x 1 285 x 1 PR 300 x 1 PR, just gotta love those century marks! ;D 2-Board 260 x 1 PR No board 260 x 0 It's a looonnnng way down for me. But IT WILL GO next week!
Green Band Pressdowns, Cambered Bar 10 x 4
Travis looked strong and fantastic. Brandon, Greg and Joey all had PRs (check their logs) as did others but it was just too much for me to remember. Should have taken notes. I want to thank Barry for his continued support. His benching style is stunning, and his coaching is excellent. Derek and Steve lifted great and helped all night (well, most of the night for Steve). I'm spoiled and NEVER want to bench in a shirt without Rodney around to not only help me, but explain what it is he's doing and why. My brilliant coach, Travis, who can juggle his own lifting with mine, called a meeting of the minds to fix some of my technique flaws. I think Greg may have solved the biggest problem by pointing out I need to relax my abs to get the belly up. And to Mr. Smith, thanks for the constant adjustments, both to shirt and attitude, that resulted in some great lifts for me. If you missed tonight, shame on you. But we are there every Friday night, so make your plans now.
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Post by Joey Smith on May 26, 2007 0:21:01 GMT -5
Awsome lifting Cheryl....I was so proud of you and determination....you are learning fast....thanks for your support and friendship....great things are coming your way....continue to strive and push and you will be at the top....thanks again for all you do and congrats on those PR's....
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Post by Neversatisfied on May 28, 2007 14:56:23 GMT -5
Thanks, Mr. Smith, and thanks for being frank enough to discuss that little mishap with the 260 to chest with me. Guess you've got this lifter all figured out. Before I post this workout I want to thank my coach, Travis Mash. He had to orchestrate a 180 degree turnaround in me and my training in just a few days. Things were unraveling fast last week. But he reached deep into his gym bag of tricks and, Voila!, magic. 5-28 ME Squat, working up to opener Warm-Up Bar x 5 x 1 135 x 5 x 1 Briefs On 225 x 3 x 1 275 x 1 x 1 Suit On Straps Down 315 x 1 x 1 375 x 1 x 1 Full Gear 405 x 1 x 1 455 x 1 x 1 ;D, below and FAST!!!!!!!!!! If ya blinked, ya missed it. (30# PR) One Legged Hypers (Postal Style) 10 x 3 with 25# Pull Thrus 180 x 10 x 1 210 x 10 x 1 240 x 10 x 1 Unilateral Lying Leg Curls 50 x 8 x 3 Thanks, Travis. And thanks, Joey. You've seen me through a hard week.
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Post by gopostal42 on May 28, 2007 22:37:39 GMT -5
great work cheryl! congrats on the big pr. glad you're enjoying the single legs try'em with a chain soon if you feel froggy
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Post by Greg Crook on May 29, 2007 7:40:57 GMT -5
Cheryl, again great job Friday. Probably the most favorite part for me was the tech talk after, thats went you you can pick up lots of great tips, tricks etc. Glad you got something that may help you. Just keep doing what your doing!
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