Emme’s Training Log: Some Good Lifting and A Family Friendly Hooter’s?

Tuesday, July 9, 2013

Foam Rolling and Dynamic Warmup

1) Sumo DL work up to a heavy single – 185 lb, 205 lb, 225 lb, 245 lb, 225 lb

245 lb is a PR for me!  I was super pumped.  You can see in the video how I set the bar down all tough acting like it ain’t no thing but then smile huge at Zach like an excited little kid.  🙂

2) 2 Board Bench Press 3×1 – 110 lb, 120 lb, 130 lb

I missed 130 lb last week, and this week it went up super fast.  Definitely was having a good lifting day today!

3) Squats 3×1 – 135 lb, 155 lb, 135 lb

4a) Incline DB Bench Press 3×8

4b) Tall Kneeling Lat Pull Down 3×10

Thursday, July 11, 2013

Foam Rolling and Dynamic Warmup

1) Squats work up to my meet opener – 150 lb, 175 lb, 195 lb, 195 lb

2a) Paused Bench Press 3×2 – 95 lb, 100 lb, 100 lb

2b) 3 Month Baby PNF 2×6

3) Rolling Triceps 3×10

4) Battling Ropes 12 sec on/50 sec off x8 rounds

Friday, July 12, 2013

Foam Rolling and Dynamic Warmup

1) Competition Bench Press work up to a 1 rep max – 110 lb, 115 lb, 120 lb

2a) Paused Squats 3×2 – 125 lb, 135 lb x2

2b) Quadruped Walkouts 2×3

3a) Close Grip Bench 2×4 – 85 lb, 95 lb

4) Seated Cable Row 3×8 – 115 lb x2, 125 lb

5) Sled Pulls

Tuesday, July 16, 2013

Foam Rolling and Dynamic Warmup

1) Sumo DL work up to my meet opener – 155 lb x3, 185 lb x1, 205 lb x1, 225 lb x1x2

2) Competition Bench Press work up to my meet opener – 95 lb x2, 110 lb x1x2

3) Squats – 115 lb x5, 135 lb x3

4a) DB Incline Bench Press 3×8

4b) Tall Kneeling Lat Pull Down 2×10

Thursday, July 18, 2013

Foam Rolling and Dynamic Warmup

1) Squats work up to my meet opener – 150 lb x1, 175 lb x1, 195 lb x1

2a) Paused Bench Press 3×1 – 95 lb, 100 lb, 105 lb

2b) 3 Mon Baby PNF 2×6

3) Rolling Triceps 3×10

I was only able to get 2 lifts in this week.  My mom went out of town for awhile so my brother and I and the rest of our wonderful extended family and family friends have been taking turns keeping an eye out for my dad.  I mentioned a couple of months ago that my dad was diagnosed with Alzheimer’s about 5 years ago, and it is just better if he doesn’t have to spend too much time by himself these days.  So, I was happy to head to Paoli a couple of times last week to stay with him.  We had a great time – played a couple of rounds of golf, watched a lot of the British Open and the Tour de France, and went shopping and out to eat.  We ate at a cool restaurant called Rooster’s with my brother and his friend and her son, which my brother said was like a family friendly Hooter’s.  🙂  Turns out he was right!  While all of that didn’t create an ideal setup for the meet coming up next week, my family will always happily come first.

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 Dad getting a quick lesson from a pro.  🙂  AKA my brother.

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 Dad and I took a minute to admire our shots on the 7th hole of the course we lived on for 20 years.

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