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Sarah's Training Log

Sarah Vaillancourt 6 posts Feb 12, 2008 9:43 AM	Ok, so I already typed out my whole session but the computer froze when I went to post it so here I am typing it again. So, if anyone cares, this is what I did last night: Dynamic Flat Bench 105 lbs x 3 for 8 sets 4 board press 105 lbs x 3 195 lbs x 3 200 lbs x 3 Dumbbell Flat Bench 30 lbs x 10 warm up 45 lbs x 10 45 lbs x 10 1 arm DB rows 40 lbs x 10/arm for 3 sets Band push downs started with mini band x 20 reps then was told to "grow a pair" (quote Paul) Blue band x 12 for 3 sets For these I had to stand on a box because I am too short and they were stronger than me. Finished with 250m row x 2 1. 50.4 2. 49.8
Sarah Vaillancourt 8 posts Feb 14, 2008 5:37 AM	Feb 13/08 M.E. squat off low box for 5 rep max bar x 10 135 x 5 185 x 5 205 x 5 previous max 215 x 5 new 5 rep max - last two were grinders. I swore a little. Really loud actually. Then I was dizzy. Paul said dizziness is good. I wonder about this... Glute ham raises x 40 reps 14, 15, 12 s.s Weighted sit ups mini band x 5, 5 with no resistance Band was pissing me off failing off and stuff so I went to the 4.5kg medicine ball x 10 med ball x 10 D.B. Lunges 50lbs x 10/ leg for 3 sets s.s. Face Pulls 50lbs x 20 reps for 3 sets ---------- I was born to be a strength athlete. I live to be a strength athlete, and I will die a strength athlete. Quote by Chad Aichs
Sarah Vaillancourt 10 posts Feb 18, 2008 4:13 PM	Feb 16th D.E. Squat & Dead day Dynamic Box Squat @ 60% (155lbs) 10 sets of 2 reps Dynamic Deads @ 60% (190lbs) 10 sets of 1 rep Dumbbell Side Bends 40lbs x 10 reps for 3 sets Hanging leg raises 3 sets of 12 Short session, but lasted way longer because Zak was complaining constantly about his football training program and someone had to listen to it... ---------- I was born to be a strength athlete. I live to be a strength athlete, and I will die a strength athlete. Chad Aichs
Paul Vaillancourt 42 posts Feb 18, 2008 4:35 PM	Is this exactly as prescribed in the beginner template? ---------- A fist full of steel
Sarah Vaillancourt 11 posts Feb 19, 2008 7:37 AM	Yes, with the exception of Zak complaining thank-you-very-much. Feb 18th Dynamic Bench @ 60% 8 sets of 3 reps x 105lbs 1 set of 2 with 115lbs 4 board press (didn't happen because I don't have a team to assist me, so I will hopefully throw it in on Friday night) Flat D.B. Press 4 sets of 10 x 45lbs Face Pulls 4 sets of 20 reps x 60lbs DB rows 4 sets of 10/arm x 40lbs Rope Push downs 3 sets of 12 x 60lbs Rower 250m: 49.4 I look forward to squatting on Wednesday...:) ---------- I was born to be a strength athlete. I live to be a strength athlete, and I will die a strength athlete. Chad Aichs Last Edited on 19-Feb-2008 7:40 AM
Zak 5 posts Feb 19, 2008 9:05 AM	Hey you know what? Next time just say &$%# off I've got work to do. I wasn't not lifting, that was you. Last Edited on 19-Feb-2008 9:05 AM
Sarah Vaillancourt 12 posts Feb 21, 2008 6:53 AM	ya, ya. I was just kidding around Zak. But now that I have permission to tell you to *$#@! off...;) M.E. Low Box Squat with S.S.S.B. (stupid safety squat bar) So, apparently I was the first lucky person to actually use this beasty piece of equipment that Paul so generously made... My back feels like I did D.L.'s last night... Bar x 10 (don't know how much the big bastard weighs, so we just called it 45lbs) 115lbs x 8 135lbs x 6 155lbs x 5 175lbs x 5 185lbs x 5 What a beast!! Glute/Ham Raises (40 reps) 12, 16, 12 Weighted Decline Sit ups with feet anchored (on GHR) 4.5 kg medicine ball x 10 " x 11 " x 10 " x 10 " x 5, no weight x 5 Walking DB lunges 50lbs x 10/leg for 3 sets ---------- I was born to be a strength athlete. I live to be a strength athlete, and I will die a strength athlete. Chad Aichs
tanialeclerc 31 posts Feb 21, 2008 3:46 PM	You've peaked my interest - what is it? What makes it so beastly? ---------- No life ever grows great until it is focused, dedicated and disciplined.
Sarah Vaillancourt 13 posts Feb 26, 2008 6:43 AM	So Tania, to answer your question, the bar instead of just being straight, lowers a bit where you put the plates on which puts the weight in a different position, and instead of just sitting on your back, there are two handles that stick out that you hold on to, kind of like a front squat position. It forces you forward so you really have to focus on driving up. If you google safety squat bar I bet that you could find a picture. That is why my back was friggin sore. Just leave it be, trust me. Just leave it. So, I have forgotten to log for the last couple of sessions- yes, I have been training. I was extra sore everywhere due to the cold that I am fighting off. Recovery time is not existant it seems. But I am not complaining because it could be a helluva lot worse. Kind of like how bad Paul is MAKING it out to be. What a wimp. Anyways, Feb 25th D.E. Bench 105lbs x 3 for 8 sets 115lbs x 2 for 1 set 135lbs x 1 for 1 set Four board press - 3 rep max 105lbs x 3 205 x 1, x 3 (thanks for that David, geeze) 205 x 3 the last one was not pretty but I got it so yay for me. PR... DB FLat bench 30lb x 10 45lb x 10 for 4 sets DB row 45lb x 10 for 5 sets Instead of doing my push downs, I went to shut off the TV and I saw this horrible TV show called Moment of truth. What a disgraceful yet totally entertaining show. If you haven't seen it, look for it. The hosts' motto is "some truths are better left unsaid." Wow. Winning money for telling the world that you would rather be married to your ex boyfriend while your current husband is sitting beside you is totally looking for some domestic disturbances... And after saying that she didn't even win the $100,000. Ouch. I will be doing my push downs this afternoon.... ---------- I was born to be a strength athlete. I live to be a strength athlete, and I will die a strength athlete. Chad Aichs
tanialeclerc 34 posts Feb 26, 2008 10:48 AM	Wow - that sounds like... fun? Better you than me. I'm quite surprised at you Sarah, for watching such smut! I don't think we get that down here on our limited selection english tv - thank goodness! ---------- No life ever grows great until it is focused, dedicated and disciplined.
Sarah Vaillancourt 14 posts Feb 28, 2008 6:45 AM	Ok, so no television distraction last night. Just the feeling of feeling like crap. Still not complaining though.... S.S.B. M.E. squats bar x 10 115lb x 5 155lb x 5 195lb x 2 195lb x 2 then I got a spotter 185lb x grided out 5 G.H.R x 40 reps 15, 15, 10 Weigted anchored sit ups 4.5kg ball x 10 for 5 sets Got to do my push downs(still) and lunges tonight. Go Leafs Go!!! ---------- I was born to be a strength athlete. I live to be a strength athlete, and I will die a strength athlete. Chad Aichs Last Edited on 28-Feb-2008 6:48 AM
Sarah Vaillancourt 17 posts Mar 06, 2008 6:49 AM	Mar 5th 2008 The Dead Lift - working up to 3 rep max standing on 3" box barx 5 135 x 4 185 x3 225 x 3 245 x 3 265 x 3+1 (kinda hitched-re-did #3) 275 x 3 G.H.R. 15, 15, 15 Weighted decline sit ups w feet anchored 4.5kg x 10 6kg (on chest) x 10 6kg behind head x 10 Step ups with db's 45lbs x 10/lg x 3 sets Back Hyperextensions with 5 second hold at top 10 for 3 sets ---------- I was born to be a strength athlete. I live to be a strength athlete, and I will die a strength athlete. Chad Aichs
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