Sarah Vaillancourt
6 post s
12-Feb-2008
9:43 AM
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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
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Sarah Vaillancourt
8 post s
14-Feb-2008
5:37 AM
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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
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Sarah Vaillancourt
10 post s
18-Feb-2008
4:13 PM
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Feb 16th
D.E. Squat & Dead dayDynamic 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...
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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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Paul Vaillancourt
42 post s
18-Feb-2008
4:35 PM
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Is this exactly as prescribed in the beginner template?
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A fist full of steel
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Sarah Vaillancourt
11 post s
19-Feb-2008
7:37 AM
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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...:)
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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
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Zak
5 post s
19-Feb-2008
9:05 AM
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Hey you know what? Next time just say &$%# off I've got work to do. I wasn't not lifting, that was you.
Last Edited on 19-Feb-2008 9:05 AM
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Sarah Vaillancourt
12 post s
21-Feb-2008
6:53 AM
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ya, ya. I was just kidding around Zak. But now that I have permission to tell you to *$#@! 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
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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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tanialeclerc
31 post s
21-Feb-2008
3:46 PM
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You've peaked my interest - what is it? What makes it so beastly?
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No life ever grows great until it is focused, dedicated and disciplined.
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Sarah Vaillancourt
13 post s
26-Feb-2008
6:43 AM
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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
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tanialeclerc
34 post s
26-Feb-2008
10:48 AM
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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!
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No life ever grows great until it is focused, dedicated and disciplined.
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Sarah Vaillancourt
14 post s
28-Feb-2008
6:45 AM
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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
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Sarah Vaillancourt
17 post s
6-Mar-2008
6:49 AM
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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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