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Z's lifts.


zoe
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Hey!

I'm Zoe, and I think it's about time I start tracking my training and diet correctly so I can see the best results possible. I competed in powerlifting for the first time last month and now I'm even more motivated to lift some HEAVY weights.

Here are my totals from the meet:

http://www.tumblr.com/photo/1280/14516179125/5/tumblr_lwijwv5rIj1qbd8n8

I set the MD state record in my weight class!

 

http://www.youtube.com/watch?v=wlfJPPpRq0Y

 

My goal this year is to hit 300+lbs. in both squat and deadlift. And for bench I'd like to press 135lbs.

I figure if I went from never going to the gym to competing in powerlifting in one year, then these numbers aren't THAT intimidating.

I also plan to start a slow cut next week. I just want to get down to about 123lbs and see if it effects my strength then go from there.

I welcome any advice and criticisms on my training and diet, whatever I need to reach these goals.

 

After the competition I started my training based on a Westside Hybrid training program. Mostly, this template by Joe Defranco:http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

I enjoy the variety so far, but I also need to read up more on it.

 

Today is my off day, I might do some GPP but...then again maybe not.

Here's my week so far...

Monday 1/9

 

Bench Press= 45x10/75x8/85x6/95x5/110x4

 

DB Bench= 50x15/50x15

 

Barbell Row/DB "power clean" supersets= 1st set: 95x8/30x8 2nd: 95x10/30x8 3rd: 95x12/30x8 4th:105x8/30x8

 

Shrugs=70x12/70x12/70x10/80x10

 

DB curls= 15x15/20x8/20x10/20x12

 

cardio: 30 mins arc trainer avg. heart rate 135bpms

 

Tuesday 1/10

 

Box Jumps (3.5 ft)= 3x6

 

Bulgarian Split Squats= 70x10/70x10/70x10

 

45 degree hyperextensions w/ 45lb plate= 3x12

 

DB side bends= 35x15/40x15/45x12/45x12

 

cardio: 30 min. arctrainer avg HR: 135bpms

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Thursday 1/12

 

Neutral grip chinups= 5/5@28lbs assisted

5/5@28lbs asst

2/8@40lbs asst

 

Superset

Lat pulldowns+ Rear delt flyes=70x8/25x8

70x10/25x10

70x10/25x10

70x10/25x10

 

DB military press

50x8

50x10

50x8

50x8

 

Superset

Barbell shrugs+ alternating DB curls=

70x10/20x10

70x10 /20x10

70x10/20x10

 

15min incline walk

 

Friday 1/13

 

Squat= 135x8

165x6

185x5

205x4

230x3 PR!

 

lunges with kettleballs=

70x12

70x12

70x12

 

45degree hyperextensions w/ 25lbs=3x12

 

3 Grounded ab circuits=

20 bike crunches

15 leg raises

15 toe touches

20 hip thrusts

Saturday 1/14

Prowler pushes 30secx10 w/ 250lbs

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I suppose I started my cut this week. Trying to hit around 2,000 cals a day, if I start losing too fast, I'll up about 200cals.

Monday 1/16

 

Bench Press= 45x10/75x8/85x6/95x5/115x3 PR! Looks like 135 isn't too far away!

 

Chin-ups= 4 + 11 @ 40 lbs assisted/ 10 @ 40 lbs assisted

 

Superset

Cable Rows/Rear Delt Flyes= 70x12/25x8

90x10/25x8

80x10/25x8

80x12/25x10

 

Shrugs with kettlebells= 4 sets of 70lbs x15

 

DB curls= 20x15/20x15/20x12/20x10

 

Cardio: 20 min arctrainer avg HR 135bpm

 

Tuesday 1/17

 

Squats= 115x12/135x10 I'm not supposed to squat on this day but I figured I'd throw it in for sort of a warm-up

 

3 1/2 ft. box jumps= 4x6

 

Step-ups onto 2 ft box= 60x5/60x5/50x10/50x10

 

Romanian Deadlift= 115x12/115x12/125x8

 

Weighted cable crunches= 45x15/40x15/40x15/40x15

 

Cardio: 30 min incline walk avg HR 130bpm

Edited by zoe
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Wednesday 1/18

Did tabata intervals in the garage of our "house" with the bf. We live in the 2nd floor apartment above an autobody shop/ paint shop/ glass shop/ hip-hop studio. We are regularly asked what the hell we're doing since we look like a weird prison workout session.

Sledgehammer hits

Push-ups

BB rows

tricep dips

+ hung up some chains from one of the rafters to do "trx" style rows and presses.

 

I really need to do more cardio like this, I have no endurance whatsoever.

 

Thursday 1/19

 

Chins= neutral grip 4/8 @ 40lbs assisted

wide-grip 12 @ 40 lbs assisted

neutral grip 3/9@ 40 lb assisted

wide-grip 12 @ 46lbs assisted

 

Superset of straight arm pulldowns+ face pulls= 20x12/30x12

30x12/40x12

30x10/40x12

30x12/40x12

 

DB Military Press= 50x8/50x10/50x10/50x8

Superset of DB shrugs + DB hammer curls= 60x10/20x8

60x10/20x10

60x10/20x10

 

Cardio:30 min incline walk avg HR 130bpm.

 

Tomorrow is deadlift day! Yay!

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Friday Jan 1/20

Deadlifts= 135x10/155x8/185x6/225x4

 

Walking Lunges with kettlebells= 70x12/70x11/70x12

 

Glute-Ham raises (from a seated calf raise machine)=

10/8/10 I haven't been able to pull these off completely. I either go forward as much as possible, about half way at this point, and pull back up, OR I slowly do the negative until I can't hold it and catch myself with my hands at the bottom and give myself a little push to start back up.

 

Pull-throughs=50x10/60x6/70x6/70x12

 

3 AB circuits= 30 sec plank/20 leg raises/20 hip thrusts/30 sec plank

 

no cardio (i know, I'ma a bum)

 

Monday 1/23

 

Bench Press= 45x10/65x8/85x6/105x2/120x1/95x6....shouldn't have skipped 95 in working up to 120!

 

Neutral grip chins= 5/5

 

Barbell rows+ rear delt flyes Superset= 95x10/20x10

95x10/25x10

105x8/25x10

105x10/25x12

 

Barbell Shrugs= 95x10/95x10/95x12/95x15

 

Curls= 30x15/40x12/40x12/40x10

 

cardio= 4 circuits of 20 sec "fighting" rope/12 kettlebell swings/12 push-ups/10 box hops over 1 1/2 ft. box.

 

Tuesday 1/24

 

Box Jumps(3 1/2 ft)= 6/9/12

 

Bulgarian Split Squats (w/ DB's)= 50x8/50x8/50x10

 

Glute-ham raises= 8/10/12

 

weighted spread eagle sit-ups= 15 w. 20lbs/ 15 w. 35lbs/ 15 w. 45lbs.

 

cardio= 35 min arctrainer intervals avg. HR 135.

 

Still tweaking the cutting diet, right now I'm TRYING to hit 2250 cals a day but usually going over a little bit. My macros are 193.5 g protein, 70g fat, 211.5 g carbs. I almost ALWAYS go over in carbs.

 

Despite this, I think I've lost almost a pound within the last week but I still need to clean up my diet a bit.

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Wednesday 1/25

 

Prowler Pushes (w/ 140lbs added)= 20 sec. push/10 sec. rest x8

 

Prowler Sprints (w 70lbs added)= approx. 100 ft x 6

 

Thursday 1/26

 

 

Neutral grip Chin- ups= 5/5/4/2/3/3/2

 

Lat Pulldown + Face Pull Superset= 60x10/40x8

60x10/40x8

70x10/40x10

70x10/40x10

 

Standing Overhead press=45x12/55x10/60x8/60x8

 

Seated Shrug + DB Curl Superset= 70x10/20x10

70x10/20x10

70x10/20x10

 

 

30 min incline walk

 

Friday 1/27

 

Squats= 135x10/165x8/185x6/210x5/230x3 and a half ish...

 

Reverse Barbell Lunge= 95x8/100x8/100x8

 

Glute Ham Raises 8/10/12

 

4 Tabata intervals including: kettlebell front swings, kettlebell cleans, leg raises, push-ups, box jumps, fighting ropes

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Monday 1/30

 

Bench Press= 45x10/65x8/80x6/95x5/110x4

 

DB Bench= 55x15/60x10

 

BB Row/Rear Delt Flyes Superset= 95x10/25x10

95x10/ 25 x10

95x12/25x12

 

BB Shrugs= 95x8/95x10/95x12/95x12

 

e-z curl bar= 40x10/40x12/40x15/50x8

 

cardio= 20 min arctrainer

 

Tuesday 1/31

 

Box Jumps (3 1/2 ft)= 6/9/12

 

Bulgarian Split Squats= 50x8/ 50x10

 

Step-ups onto 1 1/2 ft box= 50x8/50x8

 

45 degree hyperextensions w/ 20 lb ball= 12/12/12

 

Hammerstrength machine crunches= 10x15/15x15/20x15

 

Hanging Leg Raises= 20/25/25

 

Cardio= 2 Tabata intervals including kettlebell front swings, kettlebell cleans, trx strap rows, push-ups, box jumps, fighting ropes, leg raises

 

Wednesday 2/1

 

Since it was AMAZINGLY warm and beautiful outside I rode my bike to Druid Hill Park after work.

There's a track around the lake that is about a mile long, also around the track are 3 different stations of "workout" equipment. ex: row machine, dips, pull-ups, etc.

Soooo I rode 1.5-1.7 miles around the track then did a tabata at each of the stations.

I did this 4 times which comes out to 4 tabata rounds and about 6 miles of cycling.

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  • 7 months later...
  • 1 month later...
  • 6 months later...

Hey all!

 

I know I haven't posted in here in FOREVER, but I had a little favor to ask. The apartment building I was living in had a fire a few weeks ago and my boyfriend and I are still trying to get back on our feet. Luckily no one was hurt and a friend has offered to house us. However, we still need some furniture and rent money!

 

Any bit helps: https://www.wepay.com/donations/swole-island-refugee-fund-aka-keith-zoe-bryn-need-a-new-home

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  • 2 months later...

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