Pretty Powerful

Training Log- Powerlifting- Clean Eats- Recipes-Motivation-Inspiration-Figure-Bikini-Happiness-Love-Thrive

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Mon Jan 30 ME Bench Week 4/13 (9 out)

Floor Press w 40 lbs Chains ☆Bar x 20 x 2 ☆65 + 40lb Chains x 6 ☆95 + 40lb Chains x 3 ☆105 + 40lb Chains x 3 ☆115 + 40lb Chains x 1 ☆125 + 40lb Chains x 1 wrist wraps ☆135 + 40lb Chains x 1 wrist wraps ☆145 +40lb Chains x 1 wrist wraps So I had to blow off some steam today so I went to the range in the midday and had fun playing with some bows. I tried a 70lb draw weight compound after I improved technique with a 50lb recurve, 55lb recurve, and a 60lb recurve. Then did the 40lb compound and went straight to the 70 bc obviously I lost my damn mind. My form went to hell and that bow kissed my right forearm real good. So I did this workout with a seriously swollen right forearm. Looks like an animal had its way with my arm-bit marks and all. Just a few piercings of the skin but man it's gonna leave a mark! So other than a bruised forearm and ego I'm now in love (lust?) with three new toys a PSE, a Matthews, and a Bear. Great shoulder workout in the midday! haha Sorta mad that I didn't bring my hand written journal in ( I post this from memory if I do it within 72 it's still in my brains' "RAM" otherwise it gets lost like forever). If I had brought my hand written journal in I would have looked up my floor press PR and tried to work to beat it. Duh. I suppose I'm happy that even "injured" I matched my PR from two weeks ago on floor press lol. Flat Bench DB Close Grip (8 rep top set) ☆30 x 8 ☆40 x 8 ☆45 x 8 ☆50 x 8 Incline Tate Press ☆20 x 10 ☆20 x 10 ☆25 x 10 ☆25 x 10 ☆30 x 10 Floor JM Press ☆15lbs x 100 reps ( 30, 20, 20, 30)--felt so weak and pumped at the same time Purple Band Pressdowns x 100-easy straight through =) Abs

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Tues. Jan 24 2012 Speed Lower Week 3/13 Meet Prep

Tues. Jan 24 2012 Speed Lower Week 3/13 Meet Prep Speed Squats Bow Bar ( Buffalo) Box Squats ☆75lbs +Purple Bands x 2 reps x 8 sets Speed Pulls ☆135lbs + red bands x 1 rep x 10 sets Back Hyper=45deg ☆4 x 10 GHR ☆4 x 10 Single Leg Rev Hyper ☆45lbs x 10 x 4 sets Knee Rehab work & Abs Felt sick at work. Maybe the stress at work is getting to me.Wanted the train done as fast as possible. Did the work-got in & out pretty quick. Had to will myself to “Harden Up Princess” to do the Rev Hyper but it wasn’t as bad as I thought it would be. GHR was worse; was really nauseating. Hope Thursday is a much better lift.

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Monday January 23, 2012 ME Bench

Monday January 23, 2012 ME Bench Bench Press-Straight Bar-Red Bands-worked up to a 1RM ☆Bar x 20 x 2 ☆65 x 10 ☆115 x 3 ☆165 x 1 ☆175 x 1-wrist wraps ★185 x 1-wrist wrapsPR  ☆190 x 1 fail- got stuck a lil above my chest DB Floor Press Close Grip-8 rep top set ☆30 x 8 ☆35 x 8 ☆40 x 8 ☆45 x 8 ☆50 x 8 Tate Press on Flat Bench ☆15lbs x 100 reps  tried to go straight through-50 reps, 30 secs, 50 reps Shoulder-Incline Side-lying Lateral Raises 5 x 20 Right ☆ 5 x 20 Left 5 x 20 Right ☆ 5 x 20 Left 5 x 20 Right ☆ 5 x 20 Left 5 x 20 Right ☆ 5 x 20 Left Cable Pulls                                    Yellow Band Pulls ☆60lbs x 10 reps x 4 sets ss/w       20 Ice for knee -possible knot in my calf triggered knee pain?

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Sat Jan 21 2012 Squats Week 2/13

Pretty Powerful Training Log

Sat Jan 21 2012 Squats Week 2/13

woke up to inches of ice on my SUV- major fail not parking in the garage last night and made me wish I was taller so I could get to the center of the windshield better. Makes me wonder what people with those Tonka Trucks do?!

Belt Squats- worked up to a 1RM

☆Purple Bands +25     x 5

☆Purple Bands +70     x 3 

☆Purple Bands +95     x 2 

☆Purple Bands +140   x 2 

 ☆Purple Bands +165   x 2 

 ☆Purple Bands +165   x 2 

 ☆Purple Bands +180   x 1 

★Purple Bands + 205-1rm belt squat PR

Westside Inverse Curl Machine + cw 160

☆ 4 x 10--super great for my hamstrings!

first time doing these- had to get used to the idea i was going down face first into concrete. A bit rough on the knees- could feel my patella move -likely an after effect of shredding 7mm of articular cartildge-heh Might bring my derby knee gaskets to see if that ameliorates the issue.

Back Attack

☆MonsterMinis x 8-learned the movement & warmup

☆MonsterMinis + 5 x 8

☆MonsterMinis +10 x 8

☆MonsterMinis +25 x 8

☆MonsterMinis + 30 x 8

super happy I did these --learned where my new weakness is, my low back! Rx for more Good Mornings.

SLDL w/Kettlebells (26lbs?) on Belt Squat +Purple Bands +45

☆4 x 20--yep my hamsrings and low back were on fire at this point. huge pump

100 Seated Leg Curls with Purple Band

Right Leg x 50 ☆ Left Leg x 50

Left Leg x 50☆ Right Leg x 50

Knee Rehab-

☆Single Leg Squats 3 x 10 each leg

☆Green Band TKEs 4 x 25 each leg

Abs

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Tues Jan 17 2012 ME Deads-Week 2/13 Meet Prep

Tues Jan 17 2012 ME Deads-Week 2/13 Meet Prep Deadlifts Pretty Powerful stretched really quickly- didn't have time for a warmup as my partner was already set up pulling 195 so I jumped in. She starts at 4:30 but I didn't even leave my office until 5:10 or so--and really I could jog to the gym from my office if I wanted to but I still can't make it there at 4:30.

195 x 1 Conventional

205 x 1 Conventional

205 x 1 Conventional

205 x 1 Conventional

205 x 1 Sumo-my right knee and sumo doesn't get along-esp. if I have bad form and let the bar get away from me.-legs too wide

205 x 1 Sumo legs distance apart was too close to being conventional stance

205 x 1 Sumo goldie locks leg stance. wish I could dead man outline them!

205 x 1 Sumo

205 x 1 Sumo

205 x 1 Sumo-yep took 6 times to get it right, well it looked better and felt better-kept the bar closer to my body and up my legs but I still favor my left side so my right hand came up a bit higher than my left. Focused on keeping my toes up and pushing back into my heels. Keep feeling the whole- "I'm gonna fall backwards" thing. I may just start doing bridges from a standing position so I get used to falling backwards onto my hands. ha maybe I'll be less worried about falling over.

Back Hypers ☆100 reps (10 x 10)+ 12lb med ball GHR  ☆4 x 10 reps + 12lb med ball Reverse Hyper with Bent Knees  First time doing these--and never heard of em. Laura said they would work my mid back more. I don't argue with anyone who can total 11x their bw.

10 x 90lb

10 x 90lb

10 x 115lb

10 x 115lb

Ab Work-V crunch abs 4 x 15, Planks, Decline Bench Sit Up 3 x8 ( I hurt). My back is * lit * up. I need to do more restorative work.  Lavender epson salt is my friend. ♥ I didn't get all my meals in today and not with the proper timing. I was tired before I should have been. It's a good lesson-start eating early and maintain a good distance between meals so I have the right Fuel. Monolift was busy all night and I can't get in at 4:30 so next week I'm going to do a new split so I can have more time on the monolift to get two sessions in a week. I'll finish out this weeks split. Not sure what the new split will look like, gotta think about it. I have a couple options that will work with little trouble. Going to go in Weds before I do my leg work ( extra) at Powerstation to hit some speed squats since I couldn't today. I may just Belt Squat during my lunch. (gotta leave from the all day platform meeting--how can people Sit for so long?!) Happy because I did sumo for the first time since October- wish I had remembered my form! I'll be pulling conventional in the meet. For North of the Border my DL opener was going to be 225. Need to make sure I start pulling 225 next week and work up. I hurt.  Stronger, Lighter, & Tighter, Micaela

[fit2print-blog]

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Thigh high socks=sexy deadlift socks

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I wanna look this Hot flippin a damn tire!

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Mon Jan 16 2012 ME Bench Week 2

Mon Jan 16 2012 ME Bench Week 2/13 Meet Prep Floor Press worked up to a 1RM

bar x 20 x 2

75 + 40lbs chains x 3

95 + 40 lbs chains x 3

105 + 40 lbs chains x 1

115 + 40 lbs chains x 1

125 + 40 lbs chains x 1

135 + 40 lbs chains x 1-wrist wraps

★ 145 +40lbs chains-wrist wraps felt good but my left side came up faster than my right. Real happy with this since it is about where I was pre-injury with the floor press.

DB Floor Press Close Grip to an 8 rep topset

25 x 8

30 x 8

35 x 8

40 x 8

45 x 8

50 x 8

JM Press- new movement for me- did really light sets to get my form right

10 x 10 x 2

15 x 10 x 2

20 x 10

Incline Tate Press

15 x 100

(paused at 50, 25, 25-trying to go straight through)

Purple Band Tricep Pressdown-100 reps

paused at 50 trying to go straight through

Abs-planks front, right side, left side x 3

can't wait until I can start using a bench shirt. I ordered a phenom-was measured for it- it came it and it looks like it could fit a stuffed animal or a tiny human- if I get in this thing I may never get out of it. ha. I'm so impatient- I know it'll take awhile to learn gear.

[life-inthefastlane]

Truth. Here’s to going an extra mile on the treadmill tonight :x

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Sat Jan 14 2012 Squats

Pretty Powerful Training Log

Sat Jan 14 2012 Squats 1/13 Meet Prep

Cambered Bar Box Squats

bar x 3 x 3

75 x 1

105 x 1

145 x 1

165 x 1-shaky didn't keep my back tight

195 x 1-beautiful!

195 x 1 *

*-didn't push my knees out-felt my right knee come in. I should have been mentally tougher and told myself to get tight and do it again with more weight but essentially backed off. Never Back Off until I'm really done. I know better.

Worked on my arch and squatting glutes back first not straight down.

Deadlift-Speed Pulls Yellow Bands +145 x 12 w/ less than a min rest (the time it took for my partner to setup & lift)

GHR 12lb Med Ball-4 x10

Single Leg Rev Hyper + 45lb

Right Leg 3 x 10---Left Leg 3 x10

Back Hyper + 20lb Med Ball

4 x 20--the last 3 -5 reps were more difficult than should have been. Perhaps my low back is weak?

Rehab Green Band Knee Ext 4 x 20 each leg

Abs

Happy I still have 12 more weeks to get my lifts right (and my mind right!) Disappointed because I should have kept pushing myself on the squats. I'm still gun shy from my knee injury. I know I can't be afraid of re-injury when I get under the bar. I want my squats to be technically flawless and automatic. Right now, I'm still going through visualizations before I squat and talking myself through the setup and descent.

Need to get stronger, lighter, and tighter every day.

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Tom Platz- I wanna squat like this guy! 500lbs for 23 reps?!

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Paperweight

Been up all night Staring at you Wondering what's on your mind I've been this way With so many before But this feels like the first time You want the sunrise To go back to bed I want to make you laugh Mess up my bed with me Kick off the covers I'm waiting Every word you say I think I should write down I don't want to forget Come daylight Happy to lay here Just happy to be here I'm happy to know you Play me a song Your newest one Please leave your taste on my tongue Paperweight on my back Cover me like a blanket Mess up my bed with me Kick off the covers I'm waiting Every word you say I think I should write down I don't to forget Come daylight And no need to worry That's wastin time And no need to wonder What's been on my mind It's you It's you Every word you say I think I should write down Don't want to forget Come daylight And I give up I let you win You win 'cause I'm not counting You made it back To sleep again Wonder what you're dreaming

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I brought the sickness -- big techs -- live less -- midwest I be the best don't forget it nobody can get wit it So when you see me in the spot, bow down trick

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Thurs Jan 12 2012 Speed Bench

Thurs Jan 12 2012 Speed Bench 1/13 Meet Prep

Pretty Powerful Training Log

Speed Bench-Red Bands +115lbs, 9 sets of 3 (Wide, Mid, & Close Grip)

Close Grip Bench- 8 reps, 95 lbs

tried to start out with fairly light weights and then just kept going until failure (preserving form of course) Happy I know now where to start with the weight range.

Incline Chest Press-started at 30, went to failure

30 x 8

40 x 8

50 x 8

60 x 8

70 x 8

80 x 8

90 x 8

100 x 8

One Arm DB Rows, started at 20 -went to failure

20 x 8

25 x 8

30 x 8

35 x 8

40 x 8

45 x 8

Wide Grip Pulldowns

60 x 10

70 x 10

80 x 10

90 x10

100 x 10

Close Grip V Low Row

60 x 10

70 x 10

80 x 10

90 x10

100 x 10

Face Pulls 20/30/40/50/60 x 10 ss/w Pull Aparts x 20

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Pretty Powerful Training Split

Meet Prep Training Split

Mon - SS★ Max Bench, Triceps, Side Delts

Tues - SS★ Speed Lower, Pull Heavy, Abs

Weds - Leg Work-Quads, Leg Press, Step Ups, Lunges, Leg Curl, Leg Ext, Abs,

Thurs - SS★ Speed Bench, Upper Back, Rear Delts, Bis, Extra 4 sets of 50/ 2 Diff Exercises

Sat     - SS★ Max Effort Squats, Speed Pull, GHR, Rev Hyper, Hyper, Abs

Sun      - Yoga

#powerlifting #fitblr

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"I carry your heart with me" by e e cummings receited beautifully by~ Heath Ledger

I just love this. 

"i carry your heart with me(i carry it in

my heart)i am never without it(anywhere

i go you go,my dear;and whatever is done

by only me is your doing,my darling)

                                                      i fear

no fate(for you are my fate,my sweet)i want

no world(for beautiful you are my world,my true)

and it’s you are whatever a moon has always meant

and whatever a sun will always sing is you

here is the deepest secret nobody knows

(here is the root of the root and the bud of the bud

and the sky of the sky of a tree called life;which grows

higher than soul can hope or mind can hide)

and this is the wonder that's keeping the stars apart"

i carry your heart(i carry it in my heart)