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Old 12-04-2012, 09:16 PM   #11
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Great workout Caitlyn!
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Old 12-04-2012, 09:52 PM   #12
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Wow. Just saw some of your youtubes. Great lifts! Force to reckoned with! Look forward to how far you go with this...
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Old 12-04-2012, 11:09 PM   #13
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Gee - those pauses must seem like an eternity! Lotsa volume as well. It seems alot of us are doing the volume thing right now.
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Old 12-04-2012, 11:31 PM   #14
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Any goals for the next meet?

Good luck. What city is it in?
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Old 12-05-2012, 12:21 AM   #15
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Quote:
Originally Posted by Caitlyn.Trout View Post
Thanks guys I appreciate it! I feel at home here already !

SO... today was my first day back in the gym since the meet. I'm currently 19 weeks out from my next one and I generally don't start meet prep until 16 weeks because I do I longgggg prep kinda lol. I do a mix of volume to heavy. I start out light with no less than 75 barbell lifts plus assistance per workout and then it gradually tapers down into heavier weight, less reps , and more specific exercises that work on whatever needs it most. But , for the next 3 weeks im just gonna take the time to re-adjust to some volume and go pretty light. I started back on a diet today just to stay healthy and not gain too much out of range from 123 . I weighed myself today and I was 124 without shoes which is lighter than I thought I would be honestly. Anyway, this is what I did for today.....
Tuesday- Bench
warm up
monster mini push-downs - 3x10
monster mini pull aparts - 3x10
push-ups - 3x10 , did them supppper slow

work
3 sec pause bench - 95 - 8x3 (working on being explosive also)
1 board - 95 - 5x5 (more explosion lol)
close-grip 3 sec pauses - 75 - 3x8

assistance
rear delt db raises - 3x15
db flys - 3x15 super slow
pendlay rows - 3x10
bicep hammer curls - super slow - 3x20

Abs - mini band sit ups - 2x10 - micro movements 1x20
ghr sit ups with 10lb medicine ball behind my head - 3x20

Pretty much I'll be doing this workout for the next 3 weeks except adding more reps to everything instead of weight until i'm 16 weeks out. Honestly it doesn't look that hard but by the end you really are feeling it! Feel free to ask questions, I love talking about this stuff!

Nice Session! Im feeling inadequate in my training....lol Great work.

Mmmm, Abs? whats that?
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Old 12-05-2012, 02:26 AM   #16
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Very strong work Caitlyn,the only other Katelyn I know spells her name funny and she's a bitch,sooo...glad to see you and I will enjoy following your training!
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Old 12-05-2012, 08:32 AM   #17
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Quote:
Originally Posted by BendtheBar View Post
Any goals for the next meet?

Good luck. What city is it in?
Yeah actually I have a realllllllly awesome goal for April. The 123 World Record for Squat - the world record is currently 330 , I wanna try at least 335. I'll be honest and say that I actually tried it as a 4th attempt at the meet saturday, got it half way up but shifted forward too much and missed it . It was really close though so I think hitting it in april is pretty realistic. Just need to work on some upper back and abs. Also, I'd like to get my bench up to at least 155 , and do a 350 deadlift. It's gonna take a lot of work but hey, I'm always up for a challenge! And the meet is in Cincinnati , OH !
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Old 12-05-2012, 11:58 AM   #18
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Great meet lifts! Nice program. Good luck on that world record, looks like that is gonna fall for sure.

I had to laugh when I saw your numbers as I did almost exactly the same numbers for squat and deadlift in my first meet earlier this year! Of course, I did it at about 65lbs heavier BW.
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Old 12-05-2012, 12:33 PM   #19
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Quote:
Originally Posted by Caitlyn.Trout View Post
Yeah actually I have a realllllllly awesome goal for April. The 123 World Record for Squat - the world record is currently 330 , I wanna try at least 335. I'll be honest and say that I actually tried it as a 4th attempt at the meet saturday, got it half way up but shifted forward too much and missed it . It was really close though so I think hitting it in april is pretty realistic. Just need to work on some upper back and abs. Also, I'd like to get my bench up to at least 155 , and do a 350 deadlift. It's gonna take a lot of work but hey, I'm always up for a challenge! And the meet is in Cincinnati , OH !
Great goal. Make it happen!
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Old 12-05-2012, 01:47 PM   #20
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Solid work ! Good luck in OH.
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