Carrie's journal

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PostPosted: Sun Sep 25, 2011 1:31 pm
09/25/11

Deadlifts:
240x2
195x3x8

Bent Over Rows:
115x5x3

Stiff Leg Deadlifts:
145x8x3

Pulldowns:
10x3

Seated Good mornings:
75x8x3

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Posts: 27
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PostPosted: Mon Oct 03, 2011 4:52 pm
09/28/11

Squats (belt only):
195x4x4

Lunges:
20lb kettleballsX10x3

Uni lateral Leg Extensions:
40lb eachx10x3

Uni lateral leg curls:
30lb eachx10x3

09/29/11

Bench:
135
150
150
155 (missed)
135x3x3

Incline:
105x5x3

Dumbell benchpress:
35 eachx5x3

Cable crossovers:
12x3

Side lateral raises:
12.5x10x3

Front raises:
5x10x3

Misread workout, was suppose to do 150x2 not 150x1x2. Not sure why 150 is so easy and 155 impossible to get off chest.

10/3/11

Deadlifts:
255x2

Speed deadlifts with 90 seconds rest in between:
210x3x6

Bent over rows sloppy form:
115x5x3

Stiff leg deads:
160x5
145x5x2

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Posts: 804
Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Mon Oct 03, 2011 7:59 pm
carrie wrote:09/28/11

Squats (belt only):
195x4x4

Lunges:
20lb kettleballsX10x3

Uni lateral Leg Extensions:
40lb eachx10x3

Uni lateral leg curls:
30lb eachx10x3

09/29/11

Bench:
135
150
150
155 (missed)
135x3x3

Incline:
105x5x3

Dumbell benchpress:
35 eachx5x3

Cable crossovers:
12x3

Side lateral raises:
12.5x10x3

Front raises:
5x10x3

Misread workout, was suppose to do 150x2 not 150x1x2. Not sure why 150 is so easy and 155 impossible to get off chest.

10/3/11

Deadlifts:
255x2

Speed deadlifts with 90 seconds rest in between:
210x3x6

Bent over rows sloppy form:
115x5x3

Stiff leg deads:
160x5
145x5x2



Looking strong Carrie!

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Posts: 27
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PostPosted: Fri Oct 07, 2011 12:53 pm
10/07/11

Squats:
135x4
165x3
185x3
205
215
230 (PR without wraps)
195x4x3
250x3 walkouts

The 230 was hard but I think I had more in but stuck to the plan. Every other week will try to add 5lbs to my max squat. That gives me 3 more max workouts until Worlds.

Todays morning weight was 149.8lbs. Second day in a row below 150!!! It has been harder this time for me to lose the weight post pregnancy. Probably becuse we had to stay in Portsmouth an extra 5 weeks and I did nothing. On the right track now.

Karl, thank you for the kind comments.

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PostPosted: Thu Dec 15, 2011 7:19 pm
Coan/Phillipi week 1
Deadlifts:
235x2

Speed Deadlifts 60-90 seconds between sets:
190x3x8

Bent Over Rows:
100x8x3

Stiff Leg Deadlifts:
135x7
135x5
135x4
*misjudged these was suppose to do sets of 8 but didn't feel like taking off weight

Good Mornings:
65x8x3
*Back was fried

Lat pulldowns:
8x3

Had so much fun in Vegas decided I am going to take this sport as serious as Gary does. I understand why he loves it. Totalled 650 @131.6 and realized that my deadlift is very inferior. Goal is to deadlift 315 @ the end of this routine. My next meet in May-July I hope to go 242/148/330 @132.
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Joined: Wed Nov 02, 2011 8:30 am
PostPosted: Thu Dec 15, 2011 8:36 pm
Looking strong looks like you have some great goals. Congrats on your meet. It is a great sport I have been at it a long time like Steve. Be careful it can be addicting. Ken

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Joined: Wed Dec 15, 2010 6:27 pm
PostPosted: Thu Dec 15, 2011 9:02 pm
carrie wrote:Coan/Phillipi week 1
Deadlifts:
235x2

Speed Deadlifts 60-90 seconds between sets:
190x3x8

Bent Over Rows:
100x8x3

Stiff Leg Deadlifts:
135x7
135x5
135x4
*misjudged these was suppose to do sets of 8 but didn't feel like taking off weight

Good Mornings:
65x8x3
*Back was fried

Lat pulldowns:
8x3

Had so much fun in Vegas decided I am going to take this sport as serious as Gary does. I understand why he loves it. Totalled 650 @131.6 and realized that my deadlift is very inferior. Goal is to deadlift 315 @ the end of this routine. My next meet in May-July I hope to go 242/148/330 @132.


Way to go Carrie! Good lifting and hope you succeed with your goals!

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PostPosted: Sat Dec 17, 2011 11:15 am
Thanks Ken and Karl. I am looking forward to seeing if my plan works out and I reach my goals. I say my plan but it is actually other powerlifters plans.

Coan 12 week Bench program week 1/1

Bench press:
110x10x2

Narrow grip Bench rress:
95x10x2

Incline Bench press:
85x7 and 85x5
Suppose to be 2 sets of 10 reps but was way harder then it looked on paper.
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PostPosted: Sat Dec 17, 2011 1:27 pm
Carrie I will be interested to see how you do on the Coan bench workout. I have looked at it over the years. It starts pretty light but hey if it worked for Ed Coan who can argue.

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PostPosted: Tue Dec 20, 2011 2:47 pm
Silverback wrote:Carrie I will be interested to see how you do on the Coan bench workout. I have looked at it over the years. It starts pretty light but hey if it worked for Ed Coan who can argue.


I noticed that it started light and then the last week or two really jumped. I bumped up the weight in the early weeks. All I want out of this is to be able to pause 148. I can pause 140 (137.8 @ the meet) and can get 150 pretty easy without a pause. I have trouble off the chest. Not sure how to fix this.
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