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Old 02-18-2013, 08:55 AM   #151
Caitlyn.Trout
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OK, so I haven't posted in a week because it was almost pointless to. As I mentioned in my last post I was deloading which means I do about half of what I usually do rep and weight wise. So....now the deload is over and yesterday I started back heavy with some deadlifts. I am no longer doing sumo deficits , just conv deficits because I'm 8 weeks out and this is considered the start of my heavy powerlifting phase of my training cycle. I took video but it wont be up until later tonight probably.

Sun - Deadlifts

warm up
pull aparts - 100
stretching with bands

work
sumo pulls from the floor - 295 6x2 felt and looked like speed pulls, so this was an amazing day for me , not to mention doing this while being sick with some kind of head cold lol.
conv 3 inch deficit pulls - 245 3x5
front squats - 140 2x8

assistance
chest supported rows - 3x15
Frankenstein walks on the belt squat - 3x 1 min
ghr - 5x10 ... If you haven't incorporated these into your workout I highly recommend it , since I started doing them my hamstrings have doubled in size and my deadlift has really gone up.

I did abs earlier that morning too, trying to keep those in every workout. 8 weeks out whew!
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Old 02-18-2013, 08:13 PM   #152
Caitlyn.Trout
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Here is that video of my deadlifts from this past Sunday that I promised!



Anyway, today was bench day and it went pretty well!

Mon-Bench

warm up
pull aparts - 100
stretching with bands

work
bench - 130 6x2
1 board bench - 130 3x5
close-grip bench - 110 - 2x8

assistance
db rows with 45's - 3x15
rear delt raises - 3x15
Db flies - 3x15
band push downs - 100 total
bicep hammer curls - 330

abs on the ghr machine - 3x20

Feeling a lot better today, as i mentioned in my last post I've been fairly sick for the last 4 days, this morning I felt horrible but I think my meds finally have started working so things should be back to normal soon I hope.
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Old 02-18-2013, 08:19 PM   #153
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crazy strong!
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Old 02-19-2013, 12:46 AM   #154
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Keep going hard!
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Old 02-22-2013, 11:33 AM   #155
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Wed -Squat

warm up
pull aparts - 100
band gm's - 3x10

work
close stance squats 255 - 6x2 with a super light wrap
olympic squats - 205 - 3x5 with knee sleeves
good mornings - 110 - 2x8

assistance
Frankenstein walks 3x 1 min
chest supported rows - 3x15
GHR - 5x10
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Old 02-22-2013, 05:27 PM   #156
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Keep destroying them there squats.
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Old 02-22-2013, 11:26 PM   #157
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Very impressive Caitlyn!!
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Old 02-23-2013, 12:45 AM   #158
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There's no way I could do those squats,great work.
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Old 02-23-2013, 12:57 AM   #159
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Great work, when squats aren't enough do olympic squats too. Ill have to look up Frankenstein walk.
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Old 04-14-2013, 01:43 AM   #160
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How's the training?
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