Bench, Sweat & Tears ~ My Powerlifting Life and Times

[kjake55]

Today I widened my grip on the bench press by a thumb length. It felt a bit awkward at first but I think it could make a significant difference over time as I get more used to it. I also cut back my weight a bit and increased my rest time between sets and overall I had a really good training day.

Bench press 65/12, 70/12, 75/12, 80/12, 85/12
Incline press 55/12, 60/12, 65/12, 70/12, 75/12
Standing Shoulder press 45/12, 50/8x4, of all my lifts this one needs the most work. In the last few reps of sets 4 & 5 I had a pretty big arch in my back. Although I made sure I didn't finish as push-press I still need to do a lot to get this in sync with the others lifts.
Triceps: DB Skull crushers 5x12 @ 15, 20, 25, 30, 35

 

[Bench Wench]

Diggin' the triceps work

out of curiosity, what stance are you using for standing shoulder press?

 

[kjake55]

Diggin' the triceps work

out of curiosity, what stance are you using for standing shoulder press?

I guess it would be the standard(?). Feet are shoulder width apart. Knees and hips are locked as best possible, I think that's where my form breaks down. That and I have a ton of work to do to strengthen my lower back. Purely as a shoulder builder I should probably do seated presses but if I can get some double duty out of it by standing I figure I might as well for now.

 

[Bench Wench]

Not sure if you have tried it or not, but when I was lifting OH press I used a split stance, and on each set would switch which foot was front. Worth a shot if you haven't tried it yet, got my lifts up a little and helped keep my core balanced and solid. Just a thought.

 

[kjake55]

Not sure if you have tried it or not, but when I was lifting OH press I used a split stance, and on each set would switch which foot was front. Worth a shot if you haven't tried it yet, got my lifts up a little and helped keep my core balanced and solid. Just a thought.

Thanks, I'll give it a shot next week. Love the new pic!

 

[Bench Wench]

Thanks, I'll give it a shot next week. Love the new pic!

Let me know if you like it or if it made any difference. I'll be curious to know.

...and thanks on the pic, all my lifting pics are a from over a year ago, any new ones would probably be with pink DB's for now *lol*

 

[kjake55]

Let me know if you like it or if it made any difference. I'll be curious to know.

...and thanks on the pic, all my lifting pics are a from over a year ago, any new ones would probably be with pink DB's for now *lol*

I'll definitely let you know how it works out...the meet I as at 2 weeks ago there was a big brawny guy wearing a pink t-shirt that said Strong Enough to Wear Pink. I guess it was breast cancer but I thought it w pretty cool of him to wear it.

Today my 1st client isn't until 2:30 so with the extra time today I got in a bonus leg/glute day. Truth be told, it was more about boat season than powerlifting but what the hell, a girl's gotta do what a girl's gotta do right?!

So down stairs to the Cybex garden I went.

Leg extension/Leg curl s/s 5x12 @ 3p, 31/2p, 4p, 4 1/p, 5p
Leg press (unilateral) 3x12 each 4p, 5p, 6p * (bilateral) 3pos (high/low/frog) @ 7p
Good girl/Bad girl s/s 3x12 @ 4&4p, 6&5p, 8&5p
Good Mornings 5x12@ 55, 60, 65, 70,75
Lunges 5x10 @ 45, 50, 55, 60, 65
Roman chair back extensions 5x12

Now to get ready for work. Peace friends.

 

[kjake55]

Today was deadlifts.

Deadlift 135/12, 145/12, 150/12, 155/12, 165/12
RDLs 65/12, 70/12, 75/12, 80/12, 95/12
Power shrugs 95/12, 100/12, 105/12, 110/12, 115/12

then I went out and got my hair colored and bought new earrings! Balance in life and all that stuff.

 

[kjake55]

I had an early client today so I got to the gym practically at the crack of dawn. Between the early hour and the risidual fatigue from yesterday I cut back on some of my sets & reps.
Today was pulls.

Cable rows 5x12 @ 4, 4 1/2, 5, 5 1/2 & 6p
T-bar rows 1x12x35, 3x8x45
St. Arm lat pulldowns 1x12 @ 3p, 4x10 @ 4p
Face pulls 5x12

Plenty of clients to keep me busy today & tomorrow so I'll hit it again on Saturday and get a little rest in between.

 

[Mini Forklift Ⓥ]

Ok, here's a loaded question..why is pulling so much harder than pushing?

Next time you do heavy DL's, try to imagine it as a pushing movement. I focus on driving through my feet, pushing down into the floor as the weight comes up off from the floor. Leaning slightly back onto your heels, shoulders back and head up... it is actually as much of a pressing movement with your lower body than it is a pull with your upper body.

I always used to think like this whenever I got to pulling over 400 and I found it helped a fair bit. Just my 2c, keep up the good work with your training. Nice to see that you are busy with clients as well

 

[kjake55]

Thanks. I'll keep that in mind for next time. I guess heavy lifting is as much a mental game as it is a sport.

 

[kjake55]

On Saturdays I have a training partner. A very sweet 17 y/o high school shot putter who is also a hell of a powerlifter. So I always get a little extra pump just from being with her.

Today started with a 3x 10 superset of 25# KB swings & GHRs, then
5 -> 1 pyramid s/s DB shoulder press (15 - 30#) & DB shrugs (40#),
5 -> 1 pyramid s/s DB flat bench (20 - 40#) & 1 arm rows (35#),
And then outside for 5 rounds of farmers walks (35#) & sled pulls (100#)

Damn kids!! Lol