PDA

View Full Version : Jacked and Tan's Tubby Little Sister



Abi Grove
11-15-11, 4:21 pm
Well guys I am finally going to do it. Accountability is a bitch but here it goes. My big brother, Justin Randal: fearless leader of Ironhorde Powerlifting which he runs out my gym, has been after me to have a training log for a while now. So here it goes.

A quick background on me... I started 4 years ago when I landed at Local's Gym Home of Lynnwood Crossfit. Jesse Ward the owner there had me do Crossfit for a year, then he started signing me up for powerlifting and strongman meets for about a year. I competed as a 123 and a 132 mostly in USAPL and some in house meets. After that I competed in Crossfit for the next year. Jesse then started signing me up for olympic lifting meets. My first meet I competed as a 58k and qualified for nationals, two weeks later I competed as a 63K and qualified in that weight class as well. That started me the last year in the snobby world of olympic lifting. Nationals was a great experience and I have one more this March at the Arnold. However I have run into a bit of an identity crisis. I just love to lift weights and to compete and to get strong and I really miss how simple that is in powerlifting. A few weekends ago I lucked into a last minute trip to watch the SPF women's pro am at Supertraining Gym. When I got there friday night the meet director grabbed me and bullied me into entering the meet. What the hell why not!? It had been my heavy week in training and I had prd on a lot of my lifts that week maxed clean and jerk that night so decided to take saturday off and compete sunday; if nothing else to just use it as another workout. I ended up weighing in right at 132 and went 303, 176, and 276 totaling 755 getting my women's raw elite total. It was a nice surprise and I couldn't have done it with out my big brother Justin "Sparky" Randal to handle my neurotic ass!

So what is next!? I am committed to getting through one more nationals and PRing my competition total in weightlifting. When it comes to that sport I am kind of a sandy vagina. But I am most excited about preparing properly for a meet and increasing my raw total. I have been "shoved" by some good people and I am grateful now to have a community of lifters to watch me bumble through it=)

ABs

C.Coronato
11-15-11, 4:41 pm
Welcome and that is awesome. Any vids of the lifts??

Abi Grove
11-15-11, 4:47 pm
AM: sleds, hypers, bandy yes/no's, bandy good mornings
1 clean off blocks into 2 front squats into one jerk:
bar 3/3/3 x 2
35k 1/3/2 x 2
45k 1/3/1 x 2
55k 1/3/1
60k 1/3/1
65k 1/3/1
70k 1/3/1
72k 1/3/1
75k 1/2/1
77k 1/1/miss

GHD bandy sit ups
weighted hip extensions

PM: sleds Crossfit Ish with Kelsey and Emmy
20 rounds of max hold L-sit
1 min for the first 5 rounds then dropped to 40 second holds and then 30 second holds
5 muscle ups

Abi Grove
11-15-11, 4:54 pm
Coronato: I have video of the meet coming soon! Other than that I have a lot of my gym videos on my Facebook page.... http://www.facebook.com/abi.grove1

AM: 21-18-15-12-9-6-3
wall ball shots and GHD sit ups 10 min flat

PM: pull up/ dip max weight with Charles the baddest ass 64 year old I know!
max weighted pull up 62#
max weighted dip 80#
max reps pull ups with 50% 35# 5,6,5,5,4
max reps dip with 50% 40# 7,5,4,4,4

B.S.
11-15-11, 5:02 pm
Coronato: I have video of the meet coming soon! Other than that I have a lot of my gym videos on my Facebook page.... http://www.facebook.com/abi.grove1

AM: 21-18-15-12-9-6-3
wall ball shots and GHD sit ups 10 min flat

PM: pull up/ dip max weight with Charles the baddest ass 64 year old I know!
max weighted pull up 62#
max weighted dip 80#
max reps pull ups with 50% 35# 5,6,5,5,4
max reps dip with 50% 40# 7,5,4,4,4

first of all that is a sick total
2nd of all thats the coolest profile picture ive ever seen.
in for this

Abi Grove
11-15-11, 5:04 pm
military press 3 front into 3 back rack
65# x4

jerk 1 from front right into 1 from the back
45k 1/1
50k 1/1
55k 1/1
60k 1/1
65k 1/1
70k 1/1
75k 1/1
80k 1/miss
80k 1/1
65k 1/1x7

off blocks:
snatch high pull into muscle snatch into snatchx2 unto 45k x7

snatch 52k x3 x7 off blocks

Abi Grove
11-15-11, 5:06 pm
Crossfit wow with Emmy!
400m row
21 kb swings 36#
12 pull ups
3 rounds taking turns and I actually kept up with her on the row!

Abi Grove
11-15-11, 5:12 pm
AM: 7x3 cleans @ 75%ish (63K)
speed front squats 70k x3 x12 against monster mini bands
bulgarian split squats against monster mini bands 35k x10/legx3
GHD sit ups
GHD hip extension

PM: reverse hyper
hammy sled death march

Abi Grove
11-15-11, 5:16 pm
snatch:
35k x5
40k x3
45k x3
50k x2
52k x2
55k x1
57k x1 x2
59k x1 x2
61k fail epic fail

clean and jerk
45k x5
55k x3
60k x2
65k x1
67k x1
70k x1
72k x1
75k x1 x2
79k x1
81k fail not as epic

reverse hyper and sled march

Abi Grove
11-15-11, 5:21 pm
back squat
45k x10
60k x 5
70k x 5
80k x 3
85k x 3
90k x 3
95k x 3
100k x 3
105k x 3
110k x 3
112k x 3
116k x 2
120k x 1
123k x 1
125k fail!
70k x25 x3

GHD sit ups with KB
hip extensions with 15k bar
reverse hypers

Mr. Dead
11-15-11, 5:22 pm
Subbified... BTW... Hopefully, we'll see you at some ABC's, in the future...

Abi Grove
11-15-11, 5:26 pm
toe to bar: 21, 18, 15, 12, 9, 6
pistols: 22, 18, 14, 10, 6, 2,
9:36
GHD front and back

Abi Grove
11-15-11, 5:30 pm
drop snatch
bar x3
35k x3
37k x3
40k x3
42k x2
45k x1
47k x1
50k x1
52k xfail

zotts press
bar x5
30k x3
35k x3
37k x3
40k x1
43 x1

snatch high pull x2 into snatch x1 unto 55k

snatch 55k x3 x5
triceps
bent over rows
kb press

Abi Grove
11-15-11, 5:34 pm
Getting to see this gym and lift with these people has been on my bucket list for at least the last 5 years!
This was also the night Cara Westin signed me up for the women's pro am!

Clean and Jerk max
45k x3
55k x3
60k x3
65k x2
70k x1
75k x1
77k x miss
77k x1 hit!
79k x1
82k x1
60k x2 x10

Abi Grove
11-15-11, 5:36 pm
squats 255, 281, 303
bench 150, 176, 187 red light
dead 242, 276, 303 miss

Abi Grove
11-15-11, 5:37 pm
sleds
reverse hyper
bandy hip shit

J-Dawg
11-15-11, 9:25 pm
Welcome to the FORVM Abi. Glad to see the account was activated without issue and workouts are being logged already!

Abi Grove
11-15-11, 11:28 pm
First I finally got the video from the Meet! Caleb Ralston does an amazing job!
http://www.youtube.com/watch?v=vbGCG6pWT7U&fb_source=message

box squat sumo-ish!
105# x10 x2
125# x5
145# x5
165# x5
175# x5
205# x5
215# x5, 6, 7

started playing with sumo pulls I am so bad with pulling! It had been over a year since I had pulled straight weight due to olympic lifting which has ruined me. ( There I go again being a sandy vagina=( so Justin wants me to start playing with sumo pulls; he is a big guy and pretty strong so I figure its a good idea=)

nothin fancy just figurin' it out
135# x3 x5
185# x3 x5

GHR with band till failure then with out till failure x4
bandy hammy curls x4

Abi Grove
11-15-11, 11:41 pm
Prowler pushes
lunges
bandy GHD sit ups
windshield wipers
hip extensions

Abi Grove
11-15-11, 11:50 pm
military press 5's up to 95#
incline DB bench 40s x 10 x5
snatch balance
35k x3
40k x3
45k x3
50k x3
55k x3
60k x3
65k x1 x3

Zotts press
bar x5
30k x3
35k x3
40k x3
43k x1

back rack push press for 3 into back rack push jerk for 3 (snatch grip)
45k 3/3
50k 3/3
55k 3/3
60k 3/3
62k 3/3
65k 2/fail

L pull ups sets of 10 x 3
JR DB press

Abi Grove
11-15-11, 11:56 pm
Crossfit wow with Emmy
5 strict pull ups
7 ring dips
20 hip extensions
20 GHD sit ups
alternating max rounds in 20 min
12+

then...
max front squat with Serhiy the angry Ukrainian!
15k x3
45k x3
55k x3
65k x3
70k x3
75k x3
80k x3
85k x3
89k x2 ( my old one rep max=)
92k x1
95k x1
97k miss 3 times and done
http://www.facebook.com/video/video.php?v=560207268964#comments

Abi Grove
11-15-11, 11:58 pm
rower sprints... stupid... enough said.

mcbeast
11-16-11, 12:03 am
Hey Abi, Its Eddie..Was good meeting you, and youll be seeing me around plenty often. Strong work in here, will be following your progress..

Abi Grove
11-16-11, 12:03 am
AM: Crossfit wow with Emmy
50 double unders
10 turkish get ups 36# kb
10 bulgarian split squats 65#
4 rounds

PM: Speedy bench!
monster mini bands and 75# 12x3
then...28# kb attached with bands 6x10
soooo puffy!
bandy triceps stuff
face pulls

Abi Grove
11-16-11, 12:09 am
Jazzy J is the strongest girl I know! I am so excited to get to lift with her a few days a week now!
Since my pull is stupid and weak like an infant with diaper rash Jazzy J helped me with my sumo pull, what a gal!

sumo pulls
135# x5 x2
185# x3
215# x2
225# x2
255# x1
275#x1
295# x1
225# x7

deficit sumo pulls on hundy plates plus mats touch and go so icky
135# x8 x2
185# x8
205# x8
225# x8

bandy pull thrus
pull downs
windshield wipers
reverse hypers

Abi Grove
11-16-11, 12:10 am
Hey Abi, Its Eddie..Was good meeting you, and youll be seeing me around plenty often. Strong work in here, will be following your progress..

Eddie!!!! Small world! Thanks dude! I am so glad you will be training with the guys in the back; try to keep em in line will ya! See you at the gym!

Abi Grove
11-16-11, 12:12 am
Welcome and that is awesome. Any vids of the lifts??

http://www.youtube.com/watch?v=vbGCG6pWT7U&fb_source=message

here it is=) Thanks for the welcome note!

Abi Grove
11-16-11, 12:13 am
Welcome to the FORVM Abi. Glad to see the account was activated without issue and workouts are being logged already!

Dude! Thanks so much; I have been looking forward to this for a long time!

Abi Grove
11-16-11, 12:15 am
Subbified... BTW... Hopefully, we'll see you at some ABC's, in the future...

Subbified? Anyways yes I would absolutely love to! My big brother Justin goes to most of them and I have always wanted to tag along! Please let me know when and where they are coming and I will make sure to get work off! Thanks so much!

DanTheMan
11-16-11, 12:43 am
sick pullin and squattin Abi! glad to have ya here

Justin Randal
11-16-11, 1:13 am
Welcome sis!! Glad you finally got around to posting.

For everyone else, I'll need proper credentials and a resume before allowing you to talk to abi!! LOL

Seath308
11-17-11, 1:22 am
That Abi is not Tubby at all and she is hella sexy.... I'm the only one allowed to stay that because Abi knows that I am much more interested in here Brother Justin LOL ... Glad to see you on the forVm!!!!!

BigChrisF
11-17-11, 1:58 am
I was going to question how she defined "tubby"...

Abi Grove
11-17-11, 2:18 pm
Now that I am trying to lift with Jazzy J when ever I can I have kinda slaughtered the schedule I had going but I think it is worth it to get to lift with her. By next week her and I should have some bit of order back, until then I will just keep looking like I don't know my ass from my elbow!

Double Dip Cleans
http://www.youtube.com/user/1877liftweight?feature=mhee#p/a/u/1/erv_paA9xR0
http://www.youtube.com/user/1877liftweight?feature=mhee#p/a/u/0/jLAxaU2ICGI
35k x3 x3
45k x3
55k x3
65k x2
70k x2
73k x2 x1 and a miss
75k x1 x5

ass felt... well like ass, hence the front squats were sooooo slooooow.. o well now they get to rest=)

Mr. Dead
11-17-11, 2:21 pm
Subbified? Anyways yes I would absolutely love to! My big brother Justin goes to most of them and I have always wanted to tag along! Please let me know when and where they are coming and I will make sure to get work off! Thanks so much!

Looking at one, possibly on December 17th at Stan Efferding's gym... (Subbified, means subscribed to this thread... *LOL*)


Welcome sis!! Glad you finally got around to posting.

For everyone else, I'll need proper credentials and a resume before allowing you to talk to abi!! LOL

I think I'm pretty safe... You've met my wife... *LOL*


That Abi is not Tubby at all and she is hella sexy.... I'm the only one allowed to stay that because Abi knows that I am much more interested in here Brother Justin LOL ... Glad to see you on the forVm!!!!!

I'm feeling hurt, betrayed, and left out... So much for pillow talk...

Abi Grove
11-18-11, 12:11 pm
warm up with sleds, pull downs and a parts and lacrosse ball glory

bench heavy triples against mini bands doubled on a buffalo bar! (supposedly 90# added at the top and 40 at the chest... in theory you know how that goes...)
bar x3 x3
75# x3
85# x3
95# x3
105 x3
115 x3 x4

straight bar pause bench. 3 seconds at the chest per rep
4 sets of 5 at 145# each
so puffy!!!

then JazzyJ went and did cardio and I did Jerks, I should have had higher volume but we still had to get accessory work in and I'm not going to lie I think i was being a bit of a bitch since we just did all that bench. But my big priority was to practice getting my front foot out better...

http://www.youtube.com/user/1877liftweight?feature=mhee#p/u/3/v1hh2kOfcxg
http://www.youtube.com/user/1877liftweight?feature=mhee#p/u/2/7zj1jPRTEKs

not going to lie they still felt pretty sloppy up top but I at least was getting my front foot out better
35k x1/1 x3
45k x1/1 x2
55k x1/1 x2
65k x1/1
75k x1/1

then I rescued her from cardio land and we did
rolling kb press
seated rows of doom (burn out)
lat pull downs of misery
( im not super used to doing a lot of those so my forearms employed!!!)
then we devastated some bacon cheese burgers with ago! =)

Abi Grove
11-20-11, 11:14 pm
So I was working at Crossfit Seminar this last weekend in Rainier and had a bit of a mishap...partial dislocation of my right elbow yesterday overhead squatting 195# I had one more inch to go and my friggin elbow just gave. No wonder I always thought it was a stupid lift for a heavy single! Guess you can't blame the lift though, we should probably call this user error=(

However, I think I got lucky, bruising started this morning but still no streak bruising. I don't have full range of motion yet, but I think that is just due to the inflammation. I don't think there are any chips in there cuz I am pretty sure I would feel them. I am pretty sure I am getting away from this one with just a nasty bone bruise. Iced it and compressed it right off the bat and going to keep that going. Going to give it a little rest this week and just squat another inch onto my ass!

Good news is Im not freakin out. I am staying positive for 2 reasons: 1) I compartmentalize like a ninja and better than most dudes. 2) I have broken and dislocated plenty of things including my wrist/ arms 3 times on the left and 2 times on the right; each time I was told I would never be able to hold much load with them anymore, certainly not body weight and each time that was wrong. I still plan on competing earliest december, for sure in january. I give it a few weeks and I should be pushing and pulling again! Besides I figure if you don't know how to make a come back you have no business being in any sport at all. I am excited to train tomorrow, hope you all are too!
Abs

HIGA MONSTER
11-20-11, 11:49 pm
So I was working at Crossfit Seminar this last weekend in Rainier and had a bit of a mishap...partial dislocation of my right elbow yesterday overhead squatting 195# I had one more inch to go and my friggin elbow just gave. No wonder I always thought it was a stupid lift for a heavy single! Guess you can't blame the lift though, we should probably call this user error=(

However, I think I got lucky, bruising started this morning but still no streak bruising. I don't have full range of motion yet, but I think that is just due to the inflammation. I don't think there are any chips in there cuz I am pretty sure I would feel them. I am pretty sure I am getting away from this one with just a nasty bone bruise. Iced it and compressed it right off the bat and going to keep that going. Going to give it a little rest this week and just squat another inch onto my ass!

Good news is Im not freakin out. I am staying positive for 2 reasons: 1) I compartmentalize like a ninja and better than most dudes. 2) I have broken and dislocated plenty of things including my wrist/ arms 3 times on the left and 2 times on the right; each time I was told I would never be able to hold much load with them anymore, certainly not body weight and each time that was wrong. I still plan on competing earliest december, for sure in january. I give it a few weeks and I should be pushing and pulling again! Besides I figure if you don't know how to make a come back you have no business being in any sport at all. I am excited to train tomorrow, hope you all are too!
Abs
That fuckin sucks. I'm sorry girl.

Keep your head up.
HIGA MONSTER

Abi Grove
11-20-11, 11:56 pm
That fuckin sucks. I'm sorry girl.

Keep your head up.
HIGA MONSTER

Thanks HIga! But I promise I'm not worried! Like I said I think I lucked out and Ill be pressing and pulling again in maybe 2 weeks if everything stays sturdy; shouldn't barely set me back at all. The only thing I am going to be nervous about is snatching and the possibility of it coming out again. But I'm just going to have to deal with that when I get there! In more fun news.... I have had a blast watching your training videos! One hellova squat!!! And Justin is going to try and sneak me into the next ABC at Stan's place if that is ok, so I hope I get to see you lift there!

Abi Grove
11-22-11, 9:26 pm
First day training with my stupid elbow went pretty good! Range of motion is already better and the swelling is waaaay better thank God for ice! Jesse wrapped it up real good in a knee wrap so I could wedge it under a safety squat bar. I couldn't push real good on that side but I could at least get it under there and there compression made it feel better always...

ssb (65#) then add bands (supposedly added 115# at the top so we said more like 100# for my height)
bar x5x3
115# x3 x2
155# x3 x2
175# x3, 3, 5
205# x2, 2
155# x10, 15

This is my second set of 205 against the bands, sooooo slow and I think I forgot what my legs were supposed to do but I was happy I didn't completely fold!
http://www.youtube.com/watch?v=QS0A4SGytsM


GHR against bands to failure and then finish with out X3
GHD sit ups with 15# DB to failure X2
Leg raise throw downs to failure X2

Then we ate a chicken=)

Abi Grove
11-22-11, 9:35 pm
Thats right I was damned determined to still have an ME upper day somehow. I went to the dr today to get that X-ray just in case and the jack ass took the wrong angle. By the time I left I was convinced he didn't know his ass from his elbow anyways. The swelling was even less today and I can almost fully extend it; not going to be holding a front rack anytime soon but flexion doesn't feel bad at all to a point. So I headed to the gym from the dr and figured I would try to hit ME Upper day with Jazzy

double elbow sleeves on the right and floor press did the trick=)

floor press
bar x5
95# x5 x3
135# x3 x2
155# x3
175# x3 x5
145# x 15, 16

single db inside press 55#s 5X15
bent over tbar rows x 4

elbow didn't feel bad at all till I got to trying to extend on the row so I will probably give it a minute before I try to pull. But I was over the moon I could still do something!

mcbeast
11-24-11, 2:25 am
Strong work sis. Glad to see the elbow is feeling a little better!

Abi Grove
11-24-11, 3:22 pm
Strong work sis. Glad to see the elbow is feeling a little better!

Thanks buddy! it certainly is! Im going to keep icing it and hope to add pulls and maybe front rack back in next week! Good job today! Always great to see ya in the gym! TIme to eat!!!!! Happy Thanksgiving=)

Abi Grove
11-24-11, 6:09 pm
elbow is still getting better pulling kinda hurts still just in extension so I figured the rope climbs would be fine as long as I didn't fully hang my body weight on that side and used the elbow sleeve. Come to find out cutting off your circulation on a rope climb is a bad idea.... SO PUFFY!!!! work out was 5 min of 20ft rope climbs (which I suck at!) 3 min of lunges and 1 min of GHD then rest 2 min and then go 3min, 2 min 1 min. That was a horrible idea but my friend took great delight in filming part of my misery so here it is!

http://www.youtube.com/watch?v=0Ninoun73Zw

Mr. Dead
11-25-11, 11:05 am
Sorry to hear about the setback... Hope the healing goes quick...!!! And glad to see that it hasn't deterred you...!!!

Abi Grove
11-26-11, 8:59 pm
BIG FAT ELBOW UPDATE!!! I can fully extend now=) It doesn't feel great with weight yet but it will!!! I am a happy girl=) Now on with the workout!

Suspended Good Mornings with a cambered bar:
bar x5
115# x5
135# x5
155# x5
185# x5
215# x3
225# x1
235# x1
175# x12

bulgarian split squats with a safety squat bar
bar (65#) x10/leg
85# x10/leg
105# x10/leg
115# x10/leg x2

bent over hammy between the legs and below the knees sled walks
down and back till there was not enough room for both my ass and my hamstrings on my posterior chain...

farmers walk side bends
weighted planks
reverse hypers

video of shenanigans coming sooooon!!

Abi Grove
11-27-11, 2:05 pm
courtesy of Justin "Sparky" Randal as promised:

http://www.youtube.com/watch?v=nVpFcQ9rizk

Abi Grove
11-27-11, 2:13 pm
Elbow took full range of motion today=)

buffalo bar against mini bands
bar x5 x2
65# x3
75# x3
85# x3 x8 - 30 seconds of rest between each


straight weight 4 sets of 5 with 3 second pause at the chest @ 145#

then....
triceps bandy push downs
max strict pull ups in a min X3

....CHIPOTLE!!!!!

Abi Grove
11-29-11, 4:04 pm
buffalo bar with chains
(50 pound chains with the drag we had at the bottom and my short arms it was about 80 pounds total at the top)

bar + chains x3 x2
85 x3
105 x3 x2
125 x3
135 x3 x2
125 x3 x2

straight weight drop sets with boards
135 x5 to each board
145 x5 to each board failed on the 4th rep to the 3 board
This is where it became very apparent to me that I am going to have to reteach my right elbow how to extend... how annoying! lol

bandy skull crushers
bandy kb oh press
bent over kb rows
bandy pull a parts of doom

Mr. Dead
11-29-11, 4:05 pm
I see that they un-blocked your account... *LOL*

Abi Grove
11-30-11, 2:15 am
I see that they un-blocked your account... *LOL*

lol yes thank goodness; Justin had me convinced you guys had a thing against blondes!

Abi Grove
11-30-11, 2:25 am
speed pulls against doubled mini bands

75 x3 x3
135 x3 x2
145 x1 x8
30 seconds rest between each of the 8

deficit pulls with 100 pounds of chain
(had them set so they came off the ground at the top)
135x 10
then we decided to go max reps in 30 seconds
155 x13, 14
175 x12
195 x 9

reverse hyper
pull downs
windshield wipers

HUNGRY. nuff' said!

Abi Grove
12-02-11, 1:36 pm
Emmy and I come up with the stupidest shit!
first we started with Gymnastics BSery...
I strung 6 muscle ups together and it only bugged the elbow at the bottom trying to extend...
warning the video kind of sucks and Emmy has a way of making everything sound dirty...

http://www.facebook.com/photo.php?v=562681151284&set=t.98301400&type=3&theater

fat girl cardio:
1 minute max rep pull ups
1 min max rep GHD sit up
1 min max rep buddy tire flips ( I kinda wish we had busted out another tire and did them solo but it still worked we got tired=) ... no pun intended...

rest 2 min and do it again and again!!

we filmed the first round.... here is the proof!!

http://www.facebook.com/photo.php?v=562679444704&set=vb.98301400&type=2&theater

after I played around with snatch and drills with just a bar to see how the elbow would take it
Happily I can report that all things snatch felt fine on the elbow... unhappily I could no get my elbow to front rack an unloaded bar to save my life a problem i have never had. i think the ulnar ligament is still a little dicey... so more ice no more gymnastics bs! I need to be back into full swing by january 7th... nationals qualifier comin' attcha!!!

Mr. Dead
12-02-11, 1:38 pm
Uhm... Speaking of videos... And facebook... You should check your requests... *LOL*

Abi Grove
12-02-11, 1:44 pm
Uhm... Speaking of videos... And facebook... You should check your requests... *LOL*

LOL sorry!!! Message me your real name and I will look for the request! I don't really go through them anymore it won't really let me add anymore... damn you Facebook!!!!

Mr. Dead
12-02-11, 1:45 pm
LOL sorry!!! Message me your real name and I will look for the request! I don't really go through them anymore it won't really let me add anymore... damn you Facebook!!!!

My name's no secret... Chris Gumm... Look for the zombie pic... *LOL*

Abi Grove
12-04-11, 11:24 pm
Last DE day with the buffalo bar!!! yay as well as last week with the pause bench for a little bit.

This time we went with the one size thicker mini bands doubled
buffalo bar
85# x3 x 8 30 second rest in between sets

straight weight with 3 second pause at the chest
3 x5 @ 145
1x4 @ 155
1X5 @ 150

incline cable rows
db flys

max reps per min:
ring row
paralette push ups
x4
hanging leg raise

Abi Grove
12-04-11, 11:34 pm
safety squat bar against medium bands to a box=)
bar x5 x3
115 x3 x2
155 x2 x4
165 x2
175 x 4

high bar oly style squats
135# x 10
155# x5
175 x5
205 x5
225 x5 x2

bulgarian split squats against mini bands
65# 5x/leg
75# 5x/leg
85# 5x/leg
95# 5x/leg
105# 5x/leg

pistol box squat against mini bands
65# 5x/leg
75# 5x/leg x3
85# 5x/leg x2
95# 5x/leg

side bends with farmers handle
125# 5 sets to failure ... the 125# was Jazzy's brilliant idea

sled walks
reverse hyper

Abi Grove
12-04-11, 11:39 pm
As many rounds as possible in 5 min of:
5 high bar back squats @135#
5 oly style speed good mornings @ 65#
7 box jumps 24"

rest then:
tabata GHD sit ups

rest then:
one more round of the 5 min

here is our first round...
http://www.facebook.com/photo.php?v=563300884334&set=vb.98301400&type=2&theater

and here is our second round...
http://www.facebook.com/photo.php?v=563300884334&set=vb.98301400&type=2&theater

then we reverse hypered our faces off!!!!!

Abi Grove
12-08-11, 1:17 pm
Having broken bones in my wrist and arms 5 separate times I have one hell of a ortho doc and I finally went in to have him look at the elbow.... 1 X-ray and mri later the verdict is fully torn lateral ulnar collateral ligament and partially torn ulnar collateral ligament. He said that if I were a pitcher I would have to have surgery but he said that spot on the elbow is a unique spot, highly vascularized and will heal by itself. He said that loaded extension in external rotation is not great for a little while and that snatching quite yet is a big risk for another dislocation and that the 2nd time around it would probably be a full one instead of a partial..... sooo then I told him about the bench work I have been doing and he said that was probably partially why I am healing so fast and to keep it up just not to do any single handed triceps work. So the january weightlifting meet is out but he said there is hope for february, just going to have to wait and see. Ill take it!

Went from there to Max Effort Upper with Jazzy J

pin press triples
bar x5
95 x5 x2
135 x5
165 x3
185 x3
205 x3ish messy miserable not happening
195 x3 x4

then took away the pins and take a stab in the dark at a big fat raw number full range of motion
185 x1
190x1
http://www.youtube.com/watch?v=rF5zJMKnjWA&feature=share

then crazy bells! We got a little carried away with this...
mini band with 24# kb each side x 10 x2
then added mini band with 10# plate each side x10
then added short mini band with 5# plate each side x10
then on top added another mini band with 10# plate x6, 7

o my goodness soooooo puffy!!!!!

bandy laying down triceps ext
bent over tbar rows heavy... jazzys fault
face pulls
pull aparts

Mr. Dead
12-08-11, 1:31 pm
Glad to hear that you're healing up...!!!

Aggression
12-08-11, 1:45 pm
Strong genes in your family, no doubt. I'll definitely be following ya here.

Abi Grove
12-08-11, 1:56 pm
Strong genes in your family, no doubt. I'll definitely be following ya here.


Glad to hear that you're healing up...!!!

Thanks guys!! Nationals are being hosted at the Arnold this year; we will see how the elbow does but competing or not I will be there for sure! I hope I get to meet all you guys there!!!

Mr. Dead
12-08-11, 1:59 pm
Thanks guys!! Nationals are being hosted at the Arnold this year; we will see how the elbow does but competing or not I will be there for sure! I hope I get to meet all you guys there!!!

Uhm... Hopefully I'll see you before then... *LOL*

Aggression
12-08-11, 2:24 pm
Thanks guys!! Nationals are being hosted at the Arnold this year; we will see how the elbow does but competing or not I will be there for sure! I hope I get to meet all you guys there!!!

Be sure to come by the Animal booth. We'll be there! I look forward to meeting you.

Abi Grove
12-10-11, 1:59 am
reverse band sumo pulls
135x5x3
185x5x3
225x3x2
275x3
315x3
335x1
365x1,miss,1
http://www.youtube.com/watch?v=u5k5bG5eRYo&feature=share

345x1 x6
http://www.youtube.com/watch?v=lTIwz4Vj0kE&feature=related

GHR
abs

Abi Grove
12-10-11, 2:09 am
fat bar floor press against chains (100# chains but we had about an inch or two still on the ground at the top)
8x3@125#

DB bench press
60's 4x16

DB rows
lat push downs
pull aparts

Abi Grove
12-10-11, 2:26 am
squat day is my favorite!!!

last week with the safety squat bar and green bands

since we don't have as much squat work programmed in as I was used to and Jazzy needed to work into her briefs we did 6 sets of "speedish" and then did heavier singles

115x5x2
155x3
175x2 x6
http://www.facebook.com/photo.php?v=564052912264&set=vb.98301400&type=2&theater
195x1
205x1
215x1
http://www.facebook.com/photo.php?v=564111619614&set=vb.98301400&type=2&theater
225xmiss=(

oly style squats
135 x10 x2
added chains 100# and completely off the ground at the top
95 x5
135 x5 x4

GHD hip extensions with 45# on back
hanging leg raises and lever practice
reverse hypers

Abi Grove
12-12-11, 12:18 pm
Be sure to come by the Animal booth. We'll be there! I look forward to meeting you.

Hey I was wondering how the cage works as far as what days the cage will be going and if you have to buy tickets specifically for that and if so I am assuming I can do that on the Arnold website? LOL sorry for the questions but this girl is still JV when it comes to these events; I don't get out much! haha But I am really looking forward to it!

Justin Randal
12-12-11, 2:35 pm
Dearest Jacked and Tan little sister,

You are making awesome progress with all of your lifts! I can't wait to see you on the platform again.

Oh and.. I miss your chubby little face!!

Mr. Dead
12-18-11, 2:28 am
It was great to finally meet you, today...!!!

Abi Grove
01-14-12, 6:55 pm
Well it has been crazy the last few weeks so I guess I had better catch ya'll up! Training has been going well and has been consistent. I got my entry in for the Ironman in Tennessee and Jazzy J and I have been training our balls off... well not really but something along those lines. I figure the best way to catch up on here is to throw out some videos of what I have been doing and then give the readers digest version of what my game plan for Tennessee is.

Starting with the squat:

http://www.youtube.com/watch?v=vBO0DzpUZSQ&list=UUw4HAdfx_FKsJ2SDNEv94WA&index=8&feature=plcp

http://www.youtube.com/watch?v=qZa39svRTJE&feature=related

http://www.youtube.com/watch?v=hoz7IH9tINM&feature=related

Abi Grove
01-14-12, 7:10 pm
Those squat clips were at the ABC at Flex Fitness... we have been doing speed squats on a 3 week wave and then having a big test week with straight weight. It didn't go as well as I had hoped. Guess this time I didn't have the element of surprise like I did at the Pro / AM or my cheating ex boyfriend having to sit there and judge my squats as motivation... turns out spite was a great motivator=) But I did find out that I just need to practice free squatting in a game day setting more. I have been getting all kinds of feedback about my squat, that I dip to low that, its super high, that I need more of a low bar that I have the bar too low, that I need to go wider, that i need flat shoes, that my ass shoots up that I need to point my toes out more and go narrower. LORDY. In the mean time I think I am just not getting enough time in squatting. I think that the box work is helping but I need to practice how it will be with out the box. I need to dip, right or wrong that is how I know to squat, I know I should not dip ass to grass, this is not olympic lifting, however I don't want to waste energy slowing down to search for a higher depth. So after my speed squats I have started taking some sets of straight weight to just practice. I hope to have my neurotic little brain wrapped around it by next week. Video will be coming soon I promise!

Abi Grove
01-14-12, 7:32 pm
I got back in a front rack for the first time since dislocating my elbow!!!!

Im not going to lie, it didn't fee great and I don't feel like I can push into the rack position yet but I got some squats in and I even started messing with some clean and jerks!

http://www.youtube.com/watch?v=dPUJjqEcNyg&feature=related

http://www.youtube.com/watch?v=eI-oDcRkrms

Jimmie Pacifico told me to still baby the elbow and to give up snatching but that when I can work cleans back in that they would help my pull go up so I can't wait to get back to them!

Abi Grove
01-14-12, 8:57 pm
So when I first started to train the bench again in the end of November I knew that I was very weak off the chest but could grind out just about anything if I could get it off me. Both me and Jazzy J knew were were weak off the chest so we started doing our speed days with a buffalo bar and bands and then doing pause sets with straight weight. I think it worked!!!! I know feel so much stronger off the chest but the lockout now feels especially unforgiving particularly on the side I dislocated. Up until a few weeks ago I could still feel the joint pushing through extra fluid to extend. Now it doesn't hurt so much it just feels like it still needs to learn how to extend on the that side. So I have been doing a lot of stability bench too. For the next bit I am going to be doing my max effort work against bands and or some sort of overload at the lock out.

Here is some stability bench work:
http://www.youtube.com/watch?v=gnDbtLTLH-o

And randomly here is a crossfit wod emmy and I did on the same day yaaaay fat girl cardio! (i jump in about 3 min after Emmy)
http://www.youtube.com/watch?v=26EWRrohLvw&list=UUw4HAdfx_FKsJ2SDNEv94WA&index=17&feature=plcp

and here is some reverse band work:
http://www.youtube.com/watch?v=IWQymW7nJOA&list=UUw4HAdfx_FKsJ2SDNEv94WA&index=1&feature=plcp
the weight on the bar is 285 but obviously the bands help out the bottom A LOT there are kinda huge bands!

Abi Grove
01-15-12, 12:12 am
Ok so been playing with trying to get my pulling strength up from ALL angles....so here is some of what I have been doing...

http://www.youtube.com/watch?NR=1&v=mSdxnHFvPbw&list=UUw4HAdfx_FKsJ2SDNEv94WA&feature=endscreen
http://www.youtube.com/watch?v=wg1QHX5fX7k&feature=related
(that was another trip to Stan's gym Flex Wheeler Fitness)

http://www.youtube.com/watch?feature=endscreen&NR=1&v=hiceQWeHPFk
really happy I can still do this after the elbow!

ok but now for the important pulling:
I have been working a lot on my sumo pull, my adductors officially hate my and my abductors, well they hate me too. but I feel like it is getting better I pulled 315 the other day and it came up easy. I realize that is not much to most people but my deadlift has sucked for a while so I was happy about it, probably happier than I should be.

Anyways Jimmie gave me a good stretch that Louie has some of his guys do for sumo:
http://www.youtube.com/watch?v=RVoWI5KTpcE

Im still working on getting my knees out and my butt lower...
http://www.youtube.com/watch?v=9wIHMPWsIa0

I feel like the position was a little better here... maybe..
http://www.youtube.com/watch?v=XgY8-5Y-csM


Still have a lot of work to do needless to say but I already will be walking into the meet with a bigger pull then at the Pro/am in sac.... still I'm greedy and I want more!

Mr. Dead
01-15-12, 12:51 am
Glad to see ya back in here...!!! I know you'll kill it...!!!

Justin Randal
01-15-12, 3:51 am
Welcome back. Now keep up on this shit!!

Abi Grove
01-21-12, 12:56 am
You know when you are just in the mood to do something stupid? Something that you know will just fuk you up? This last sunday the Emily and I found ourselves in such state so we decided on a Bulgarian split squat ladder; one on the first min two in the second and so on till you can't perform the number in the min. We both started at 75# about half way thru or so I jumped to 95 because I knew the volume was going to get so stupid and I didn't want to be completely wrecked for the week.... it was too late. Anyways here is the video!

http://www.youtube.com/watch?v=Wg779u27zao&list=UUw4HAdfx_FKsJ2SDNEv94WA&index=2&feature=plcp

after we decided to do a little fat girl cardio spicer; taking turns with rounds of sled down and back sandbag squats and sandbag run down and back. It wasn't bad but it just looked stuuuuupid since our legs were fubar from the split squats... I hesitate on this one but you all deserve to laugh too:

http://www.youtube.com/watch?v=a8jW225OGxA&feature=related

and then for some reason I decided to do some dumbbell hamstring curls, reverse hypers and sleds. The End.

Abi Grove
01-21-12, 1:06 am
Monday morning I tweaked my levator and scalene couldn't turn my head to the left at all. Didn't wake up that way just kinda happened all the sudden. I have done it once before benching and it was waaaaay worse so I didn't freak out. Still got in my bench work out:

Still feel like since becoming stronger off the chest my problem is that middle ground so I decided to bench against double mini bands today.

worked up to 145 for a double against bands and then did 5 singles after that.
Then with the same weight I went to a skinny squishy for 3 doubles.
Then to a 2 board without bands I went:
95 x 15
115 x 10
135 x10, 5 times

skull crashers against bands
bandy tricep pushdowns
cable face pulls
bandy pull aparts

the neck didn't feel great but it was ok as long as I kept tucked and really relied on the lift off as opposed to rowing the bar out with the lift off; but I don't think it screwed with me too much.

the face pulls and the bands pull a parts I think were actually really good for it, once I got more blood flow in there is felt a lot less pulley just achy and then I iced like a mofo.

Happy I still got a work out in and glad its not as bad as last time!

Abi Grove
01-21-12, 1:34 am
HOLY HELL MY LEGS AND MY ASS HATE MY BIG FAT GUTS!!!! My adductors feel like tennis balls in my thighs; this is not ok, I can't live like this!

Just in time to try some heavy conventional deadlifting=)

ok so I have not conventional pulled straight weight from the ground since the pro/ am which was the first time I had done it in over a year. My big fat jolly brother JUSTIN RANDAL has been after me for my star position being waaaay too vertical of the shin and that I need to go more towards my oly style set up where I push my shins into the bar to get leg drive off the floor. So today was the day to try even tho leg drive sounded awful. I get what Justin is saying and I think he is right but here is how it goes:

135x5
185x5
205x3
255x1 video: http://www.youtube.com/watch?v=1xABp-Nlagg
285x1 video: http://www.youtube.com/watch?v=AezigzwYlc4
so i thought sure lets try 315 and dammit it was glued to the floor
255x3x5
sled work
reverse hypers
pull downs

I won't lie I was pretty frustrated with myself especially with all the deficit pulls and banded work I have been doing for the deadlift. I think that the new start position for conventional is the right direction and I think that i need to get my legs back so I can use them to push the ground away off the floor. Other than that I don't know what to think since I pulled 315 sumo two weeks ago I think? Im not sure what this means but I am worried and need to get my shit together!!!! Maybe I am doing the right things I just need to give it time to let it come together... hmmm patience is a virtue but its not one of mine!

Abi Grove
01-21-12, 1:39 am
So its been snowing for days by this point and Emily and I are getting a touch of cabin fever so we decide to try to make up some new yoga moves (note neither one of us has ever done yoga before)

here is what happened:
http://www.youtube.com/watch?v=f6lU8TThVnc&feature=related

then we went to the gym and tried to get our legs to not hurt so bad:
couple rounds of 50 box jumps 20 hollow rocks....

20 min of sleds, reverse hypers, pull downs

btw as you can probably see the neck is feeling a lot better still tight to turn to the left but I have been sleeping with a towel rolled up under my neck and it is MONEY!!!!

Abi Grove
01-21-12, 1:45 am
ok so still trying to get that mid range stronger soooooo:

floor press against short medium bands with 105 bar weight
10x3

then pause bench against doubled mini bands and to a 2 board squishy
3 second pauses (thanks Stevens!!)
95 x9
115x7
135x5,6,5,5,6,5

single arm cable rows
seated cable rows
bandy handle push downs
bandy face pulls
hoover ball=)

N. Motta
01-21-12, 3:26 pm
Wow, amazing athleticism and technical ability. Gee wiz story, at one point, I spent a lot of my life snowboarding. It was always remarkable how much style and fluidity some of the female snowboarders had. (Local girls, who rode every day, not tourists) Same thing with you. Go figure. *Hope that didn't sound creepy, haha.

My wife has always had a solid understanding and connection with her body when it comes to the technical lifts. She doesn't have set training goals though. Any advice you could give me to pass on, that might persuade her to giving powerlifting a try? I know that if she gave it a chance, it would be really gratifying and she could still obtain the "look" she is going for.

Abi Grove
11-25-12, 12:41 am
Well it has been a hot minute since I have been on this site and a lot has happened. Just for the record I think training logs are a great idea but I was initially pushed to start this log to make someone else look good. Damnit I hate when I let people I care about use me like that. O well, lessons learned. But I was researching something and was surprised when this link came up in my search:
link http://forum.animalpak.com/showthread.php?38312-SPF-is-ruining-Powerlifting-The-Federation-is-a-F-king-JOKE!
I about laughed until I cried. I can just imagine these huge oafish, oversized men (some of whom I know and like) sitting at their computer screens with their fat little fingers going a mile a minute and their panties creeping farther and farther into a big bunch.
I've been blessed with a lot of lessons this last year and a lot of great experiences and opportunities. One of which was moving to Columbus Ohio and being invited to train at Westside Barbell. Some of you may need to cover your ears, but yes boys and girls this girl jumped straight into multi ply.
I sit at breakfast every morning with Lou and the morning crew and have years of stories, science, methodologies and lifting history poured onto my plate. Lou has never sought media and attention in his life and yet he is a household name to powerlifting across the globe. Bless his heart I don't think he could get onto a computer if he tried!
But his gym is his life's work and all he has ever wanted to do is to give back to the sport that has been his life's passion. He wants for his team to train knowing they are apart of something greater than themselves. That means he doesn't take too kindly to bitching and wining from the scrambling fat fingers that plague this sport and I know we have all been guilty of it at some point (including myself via this post). If I have learned anything from him (and I have learned plenty) it is to keep your head down, talk less (bitch even less) and motivate at least one other person in the gym. Surfing the "you tubes" camping out on forums to harass and bitch at people is not going to help your training or anyone else's. And therefore what does it really give the sport? If you want to help, write an article, do some research, be your own laboratory and publish your findings or hell just go eat something and you we will probably all feel better about life. I have seen big attitudes with no guidance or humility hold back some really talented athletes that I care about deeply. It is tragic to see untapped potential drown in a cyber abyss fueled by vitriol; nobody wins. I don't want this to sound like the haters hating on haters club but I guess it just struck me as funny that someone would take the time to devote an entire page towards bashing on a fed. At this point there are about as many feds as there are Baptist conventions so really how do you decide which to hate with so little time! As a young lifter in this sport I realize the weight ( no pun intended) that is put on our shoulders to direct the new chapters in Powerlifting history. Someday will lifters be telling stories about me? I sincerely doubt it. But this sport needs heroes for the new generations and if there is one thing I have learned about heroes its that they are always controversial. But how vitiating to the sport would it be to raise up a band of heroes that are only names known because they were decent lifters with big ass mouths? So regardless of weight class, gender, geared or raw or what federation you lift in we are all after the same thing even if some of us are fumbling in the dark for it. We are all just endeavoring to be as strong as God will let us and then beg him for a little more. Best of luck training and typing to all of you guys. I'm not sure if anyone will even read this but maybe I'll see you on here next year!

BryanSmash!
11-25-12, 11:25 am
Lots of valid points abi!