(as previously stated) My weights are based off my max lifts, whether they be in the gym or in training. Squat - 185 Bench - 105 Deadlift - 240
Week 2 If you missed Week 1 - you can find it here.... Cube method - Week one Exposive squats
Foam rolling/stretching
Pull aparts - 100
8 sets x 3 reps @ 60% (105#)
Reverse Band squats 225 x 1.5, 205 x 2, 205 x 3
SSB Olympic squats 5x5 (80#)
Leg Extension 4 x10 (50#)
Plank - 1 min (+25# plate)
Rep bench
Foam rolling/stretching
Pull aparts - 100
Flat bench Press 70% x 50 *goal: to get to 50 in as few sets as possible* (15,10,13,12)
Incline DB 2 x 20 (15#)
Close grip bench 3 x 12 (45,50,60)
Military 3 x 12
Band Pressdown 100
Band fly 3 x 15
Plank - 1 min (+25# plate)
Face pulls 3 x 15
Deadlift
Foam rolling/stretching
Pull aparts - 100
work up to a heavy weight 95x5(conv) x5 (sumo), 135x5(conv) x5(sumo),185x2 (conv) to 205 x 2
Dead conv 135 x 8 xx1
Dead sumo 135 x 8 x 2
*side note: considering switching to Sumo as main lift form.
Video at bottom, PLEASE share your thoughts*
Stiff Leg Dead 95 x 8 x 3
Rows 55 x 8 x 3
Lat band pulls 3 x 15
Leg curls 3 x 15
Plank 1 min + 25 plate
Bodybuilding Night
Foam rolling/stretching
Pull aparts - 100
Squat 5 x 5 @ 100 pounds
Calf Raises 75
Military press 45 x 10, 65 x 1, 70 x 1, 55 x 6, 55 x 5
Flat Bench 5x5 @ 60#
*Bench felt good, been working on set-up and moved my grip back out wider.
so went ahead and pushed*
Flat Bench 85 x 1, 90 x 1, 100 x 1 (that DARNED ol' elusive 100!! HIT EASY!)
Bicep 3 x8 (15#)
Tricep 100 band pressdown
Leg extension 2 x 15
Plank 1 min + 25 plate
Only got one day of our low intensity cardio in this week - but we had a really good FOURTH week and time off of work (Even with all the rain!) Hope you enjoyed your holiday too!
When I started down this road of powerlifting less than a year ago, I had no idea how much it would change me. Oh some things never change - but when I seriously look back at me THEN and look at me NOW - it really is overwhelming how far I have come and how different I am today.
NOT just in lifting - but in my whole perspective in life.
About me.
About health.
About people that do this religiously.
About ME doing this religiously!!
(I NEVER would have believed that I could actually "FIND" the time to really work out for HOURS.... FOUR days a week!)
It is a new perspective... a new RESPECT
and definitely a new UNDERSTANDING of my body and so much more!!!
I was the girl that thought I could "be careful" about what I eat and maybe hit some cardio every now and again at the gym... and eventually - if I stick to it - I'll have that flat stomach I've always wanted!
I seriously thought that.
And then after a few weeks of what I THEN called clean eating and working out - I would get frustrated that there were no results and eat SEVENTEEN donuts!! Because it "wasn't going to work anyway"!!
Oh how far I have come and how much I have learned.
Tomorrow will be my second FULL powerlifting meet!
And I am soooooo excited and sooooo nervous at the same time.
I remember my first meet... I was just sick... and absolutely CLUELESS about what I was about to do. I was more nervous about people watching me than the actual lifts. I get anxiety getting in front of people. That STILL hasn't changed. When I think about tomorrow I am FILLED with butterflies! It's not even time yet and just talking about it right now has my stomach in knots! Oh the anxiety!
BUT at the same time..... I feel like there is a hurricane raging inside me waiting to get out!! And I KNOW once I get there and get in my ZONE - it is SUCH and indescribable adrenaline rush! And people in powerlifting really aren't there to JUDGE you! When you step on that platform, all the crowd watching just fades away. It is just you and the IRON. And once you attempt your lift, the room is FILLED with people cheering YOU on...... it really drives you to put out to your maximum limits.. and THEN some!!!
I have changed SO much since the last time I competed - I'm SO anxious to unleash this fury and see exactly where I end up. We have run TWO cycles of The Cube Method - AND I've been diet training with the world renowned JESSE BURDICK LOL
I have SERIOUSLY done a NO CARB diet for the past THREE WEEKS!!!!!
NO CARBS
ZERO
SERIOUSLY.
Me.
The girl that LOVES to eat!
AND I went on vacation during that!!! And came back LIGHTER than when I left for vacation.
YEP - that's right!!!
And trust me - I put away some seafood (AKA protein!) on vacation!
BUT I also worked out 4 days during vacation and continued with NO CARBS!
And it was surprisingly easier than I thought it would be!
(other than on International Donut day.... when the gym PROVIDED donuts for post workout - and my DRILL SERGEANT of a trainer told me NO.... that's it - simply NO!)
So today - I am counting down the hours... the nerve racking - butterfly filled anxiety hurricane ridden hours....
And I'll drink my coffee. Just coffee.
And at 6:30 tonight I will weigh in for the competition.
Remember my blog just a few short days ago....
pre - Berea
pre - mock meet
pre - pushing myself to the EDGE!
Remember how weak I thought I felt!!
Then insert Sunday night.
April 28, 2013!!
And a big fat slap in the face and reminder of just how STRONG I'm getting!!
I am still NOwhere near the level of a lot of girls - But I'm better than I was and THAT is what counts!! And considering that I have been lifting for less than a year - I could not BE any happier than where I am right now and the drive and motivation and potential I have to get even stronger!!! I. Feel. GOOD!
And The Cube.... ahhhhhhhhh The Cube. It is brutal!!
As if I didn't already believe in the Cube Method to start with... the training and it's mixture of strength and body building exercises - but the part I believe FIRMLY in - is the mock meet in 10 weeks.
WHY?
It's just "practice" - It doesn't count because it's not on a platform right??
Well...
Here's my opinion!! (yes - I realize everyone has one...)
For 10 weeks we have beaten ourselves to death!! Towards the end of the 3rd cycle, even though I knew I had to be stronger (because on Cube you have no choice BUT to get stronger!), I still felt beaten up and weak.
I think I had some milestones in training along the way - but it was just small things in the gym. Yes - it was progress... but spread out over 10 weeks its harder to correlate that into real gains.
(or maybe that is just the case in MY head!)
SO - in my opinion - the mock meet at the 10 week mark is the BEST part of this program!!!
It may not be a certified competition - but it sure as HECK should be treated like one.
WHY? Because THIS is what we work for? This is why we train.
We don't train for "ego" in the gym... we train to compete. We train to get better.
We train to CRUSH FACES on the platform.
So by all means, even if you aren't doing a MEET at your 10 week mark, test yourself and TREAT it like a meet... with the same intensity and drive!!!
How else do you know where you stand?
Here is how mine went.
We had previously done a meet in February... my numbers at that meet were as follows:
Squat - 145 (which was already a good PR for me considering when I began lifting the squat was my biggest nemesis. It took me some time to get comfortable with just squatting with a bar on my back, much less adding weight to it!) Bench - 90 (this was a 5 pound PR for me... and more evidence that my bench just wasn't moving along like it should - it is/was my definite weak spot) Deadlift - 225 (deadlift was my favorite lift at this point - I had worked really hard to get here... but I seem to have plateaued here at the 220/225 range)
So I totaled 460 at this meet. I was shooting for 450 so I was very happy with what I walked away with.
Going into my mock meet after The Cube I was shooting for a 500 total!
But even MORE than that, I wanted to bench 100 so bad I could taste it!! I have worked and worked and worked and tried and failed at 100 numerous times - so at this point - it was really just taunting me!!
Here are my numbers:
Squat - first attempt 150 (this is already a 5# PR), 2nd attempt 170 (gravy!), final attempt 185 (NAILED it and it was exactly where I was hoping my final lift would be!)
Bench - first attempt 85 (easy opener and I definitely needed the confidence builder here!), 2nd attempt 100 (I was told it 95) **Also - add into my bench lifts, I happened to be sitting in front of Brandon Lilly. *smile* He had me change up my stuff a bit and put some leg drive in... which clearly I had been lacking!** With the changes in form and being PUSHED my Lilly and my guys.... I freaking CRUSHED 100!!! I seriously thought I was going to cry (HEY - I AM still a girl..... I'm sensitive! LOL) But I wasn't done yet. They loaded the bar with 105... I laid back, took in a big breath and Pete Rubished (aka grinded) my way through 105 too!!!
THIS my friends is WHY I lift and WHAT I live for!!!
Crossing those barriers... doing things my body thought I couldn't do!! Making gains and proving to myself that I can do just about anything I set my mind to and work towards!!!
((Again..... I could cry. I have watched that 105 video so many times it's a wonder youtube hasn't crashed. It amazes me and brings tears to my eyes EVERY dang time!!))
To you it may just be 105 pounds... but to me - it's EVERYTHING!!!!!
Deadlift - first attempt 210 (THIS gave me the 500 total that I was working for!! The rest is just GRAVY!) Killed it!!! 2nd attempt 230 (this is a 5# PR and it still went up pretty good) 3rd attempt 245 (this has me REAL close to my goal for the YEAR on deadlift of 250! That will need to be changed! I failed at 245 but watching the video, I think I just gave up.... I was soooo dang close so I already KNOW I got that 245 next go around!!!
Overall - I went 8/9 on my mock meet AND I totaled 520 which puts me 20 pounds over what my goal was going into this "practice meet"... AND 60 pounds over what I did just 2.5 months ago!
INSANE!!
Bring on June 15th - I'm going to crush FACES!!!!
I love The Cube (cause it's insane!)
I love Brandon Lilly (for writing, coaching, and for his ETHIC!)
I love my guys (for all their support and encouragement)
AND MY guy in particular (for getting me started and believing in me!)
I love lifting
I love watching and feeling my body get stronger!
I wouldn't trade my sport or this day of lifting for anything in the world right now!
What are you doing in YOUR spare time?!!
Here's my 105 grinded out bench - and my 245 deadlift that SOOOOOO should have come up!!!!
The rest of my videos are on youtube if you want to see them all. Tammy Green channel.
I went ahead and posted another blog that I had started writing earlier in the week and never posted. What?! It was a crazy busy week!!
But I just re-read it and the sense of aggravation and bi-polarness in the blog is pretty accurate. So I went ahead and posted it - mostly for a base... of what I'm working from today. If you missed the other one, HERE is pretty much my sentiment for this past week.
So anyway - coming from there...
TODAY IS THE BIG DAY!!!!!
In a few short hours, we will head up to Berea to work out with one of our favorite power lifters!! I'm so excited to spend the day/evening with my guys and with Mr. Brandon Lilly
And contrary to the crappy aggravating emotional week I had - I really am excited!!
Today truly is a test. This training program that we have been running, "The Cube", has been brutal but fun. It was a good mix up from what we were doing before, and let's be honest... with the new added exercises, there is just no way that we CAN'T be stronger!!!
And we are!
All of us.
And we KNOW that we are before we go in today - but it doesn't make it ANY less nerve racking!!!
so I AM looking forward to today... I'm looking forward to pushing myself and testing myself to put actual numbers to what gains I have made. But at the same time, I'm also a little bit nervous!!! :)
Let me put it to you like this...
Say you play an instrument... and you've practiced and practiced for an upcoming recital... or dance... say you dance... and today is the big day. Your audition for Julliard!!! You know you've practiced plenty and you know in your heart that you are better today than you were when you started.
Or you play sports? And you've gone to practice and you've worked out and you feel good about what you have done... and today is the big day. Your try out for the major league!!!
Well that is what we are doing today essentially... We are auditioning in front of Brandon Lilly!!! Not FOR anything other than his critiques and betterment of our own lifting. Nothing is on the line. We must check the ego at the door before we enter... and truly put our full selves on the line. We will lift to display our own progress while Brandon watches and judges that it is either a good or bad lift - and gives us feedback as to what we can do to be better. And stronger!!
And while I'm sooooo excited to spend the day with him... and so thankful for the opportunity for someone of his magnitude to watch my lifts and give me helpful advice..... while I'm thankful and excited and can't wait - I have never been so nervous in my life!!!!!!!
ha ha
(well I'm sure I have, but today, where I sit - I can't remember feeling more nervous!!!)
Regardless....
the week I've had is put in a box.
And over
I fear never reaching my potential and being average.
I fear being forgotten... The past... Yesterday's news.
I fear giving up and being passed by, going softly into the night.
I fear letting those I love down, or letting myself down.
I fear settling, giving in to the "that's just the way it is" mindset.
I fear dying without leaving my mark.
I fear not feeling these fears anymore and just floating along.
These fears feed me, they nourish my drive.
I love my fear.
It makes me FEARLESS!
The time has come...... to bury the dead (Thanks ROB BAILEY)
It's MEET TIME!!!!
Last night was our last night of heavy lifting (we still have a body building night Friday) before our day of reckoning... Our TEST of strength... our " mock" meet. With Lilly. On his turf. Under his jurisdiction.
The greatest test of strength I can imagine.
Physically.
Emotionally.
Mentally.
(and I'm a freaking NERVOUS wreck... Can you tell yet?!)
But how am I feeling about my lifts!?
Squats
Well... I feel GREAT about my squat! I have PR'ed in the gym since my last meet and I know I'm gonna blow the squat UP come meet time :))
I feel confident. And STRONG!!!
( and I'm glad it's our opening lift!! ) *my previous meet squat max was 145*
Bench
As you know, if you care or follow me AT ALL... It's my scariest lift to come. When I started lifting with the boys, bench was my favorite. It felt good. And natural. But for some reason, as all my other lifts have gotten stronger, my bench seems to have remained stagnant. And uncomfortable.
But thanks to Lilly and many people who are currently running The Cube, I have gotten some great advice. My bench HAS come up... as of today, only 5 pounds. Which IS STILL progress... so I shouldn't complain. Regardless, it IS my weakest link and meet or no meet, PR or no PR, if nothing else, I can at least say - I've learned lots on what to do to build my bench. I'm looking forward to building up my lats and upper back to finally smash a good PR on bench!!
Kroc rows, lat training, bent over rows and band pull aparts... on the regular. BAM!!! *my previous meet bench max was 90*
DeadLift
Where do I go with this one?! I don't even know?! I've progressed nicely from the beginning on dead lifts. I like this pull. It's strong. BUT I did experience somewhat of a back injury during this program, which took me completely OUT of heavy deads and then into lighter weight coming back. I did train legs hard while my back was an issue, so I'm just crossing my fingers on this lift that I have at least maintained my level of strength. I feel good about it..
*my previous meet deadlift max was 225*
On top of all the training and back injury, I have started going to the chiropractor!!! (Yay for Magna!!! Thx Dr Hawley and Nikki!!).
My back has never felt so good
So adding together all of the above, the GREAT training program (The Cube), expert advice from Brandon Lilly, great feedback and tips from a great group of people on The Cube Facebook page, a GREAT group of workout partners, support from the BF, my awesome chiropractic family, and all the drive and motivation one female can fit into a body, quite frankly, I don't know how I can fail!!!!!
We will do some body building exercises Friday night. One day next week I will get in my singlet (I retired the unitard! Though this "singlet" is not any less TIGHT!) and hit the gym one night to test my openers. Just to stay loose and help with my jitters!
I'm not an exhibitionist and being in front of people sets my nerves into a spinning whirlwind of tornadoes!!!!
I will meet up with Dr Hawley for one final adjustment and then it's just Hurry Up and wait!!!
Just talking about it already has my stomach in knots!!
I'm excited to lift.
I'm excited to meet Lilly (and crew?)
But mostly I'm excited to know what progress I have made so that I can set my next goals!!!!
.... they try 'n hold me back.... they try 'n hold me back.... they try 'n hold me BACK!!! *Rob Bailey*
Once again - a day late.....but I'm still just as excited and inspired as I was on Monday when I started writing this!!!
What a great inspirational weekend!!
The next several weeks are going to be a bit BUSY at work - so I hope the high that I got from this weekend, and the will and inspiration that is burning inside me, will carry me through!
Here's how the weekend went....
We left at midnight Friday night AFTER work out (because why would we leave town before getting our scheduled work out in?!!!)
We then drove all night. (don't worry - we showered after working out so we didn't have to smell each other on the way there!)
Stopped and got some post-workout grub (you KNOW power lifters GOTTA EAT!!!) and then arrived in OH around 6:30 am.
Once we found a place to park, we spent the entire day at the Arnold expo.
(Side note - there were SOOOOO many people there... you couldn't move!)
BUT
I will over filled with power lifting and surrounded by health and fitness
I met Brandon Lilly (the creator of the Cube Method which we are doing right now!) He is SUCH an awesome dude!!
I met Caitlyn Trout - a fellow female power lifting BEAST!! So adorable and a lifting LEGEND in the making!!!
I saw the whole Lilliebridge family lift in the Animal cage.... Can you SEE the size of these BEASTS??
I SAW Dana Linn Bailey (I did not get to meet her.... booo) There were SOOO many people there to meet her legendary butt, that you could barely get through... (but B-rad got a fist pump!)
I DID however meet Rob (her husband) - who is pretty much AWESOME!!!
All in all - it was a GREAT success of a trip!!! (albeit QUICK!)
And the iron bug chews away....
So alas.... around 6 pm, we began our journey back home.
*keep in mind we are all still up from Friday morning going to work*
By this time, we were REAL rays of sunshine.
Thank goodness we were FULL of starstruck adrenaline!!! (and maybe a little delirious as well!)
We stopped to eat somewhere, I don't even know where.....
And eventually made it home around midnight.... ish... going into Sunday morning.
Needless to say, we spent the day sleeping on Sunday!
wheeeew
Quick trip away filled with pure AWESOMENESS!!!!
And that awesomeness has to be the ONLY thing that drug me back to the gym on Sunday night... for REP squat night... One of the HARDEST nights on the program!!
And even though I didn't get to MEET or WORK OUT with Dana Linn Bailey.... I STILL feel like I got the BEST end of the stick and everything happens for a reason.....
More to come about that tomorrow!!!
I'm SOOOOOOO excited to share that with you!!!
OH - SOOOOOOOOO excited
I can hardly contain myself!!!
Don't be upset about how far you still have to go; be EXCITED about how far you've come!!!
It's a journey.... not a Sprint!
Or that being committed TO working out doesn't work.
OR that there is any negative side to either:
commitment or working out.
I will call YOU a liar SIR!
My obliques are CRYING for help today.
OUCH
They hurt.
Like I've been punched in the ribs like a punching bag....HURT
And it's GREAT! WHAT?!!
Yep - it's fantastic. Because I know I'm WORKING and I know that the work I'm doing is making changes in my body!
When I started this journey months ago - I had no idea what I was in for.
Or what I would learn... on so many levels.
I read a blog today - posted by Brandon Lilly - cube-bench-team-and-chatter regarding the gym and working out and the crew you work out with... and how you become a family. And it brought a small tear to my eye. (yes - I know.... EVERYTHING brings tears to my eyes.... I'm sensitive... soooo???)
Anyway - I realized once again - I am VERY lucky.
And once again I will thank God for bringing me through what He has brought me through for He knew where I would land. And He knew what I needed.
And he OBVIOUSLY knew how strong I needed to be to get here..... mentally and emotionally... and now even physically!!
When I started working out with these guys - I was so NOT happy about it. I'm the only girl there. And hello girls... as if being in the gym isn't intimidating enough... worrying about what you look like and if you're doing something wrong or right... so many things that you have NO idea about. And then - I go in and listen to these guys yelling at each other. YES. Yelling.
Now - for those of you who know me, you KNOW I don't like to be put on display. I can do just about anything.... on my own. Without an audience. I'm not a public speaker or performer or whatever. It makes me insecure for people to watch. AND I'm sensitive. Don't yell at me. Good or bad... don't yell at me. I'm my own worst critic and when I can't do something - it makes me mad. And yes... sometimes I cry. Because I'm frustrated. At myself. And then you yell at me to keep going? {{Insert tears!}}
It was SCARY!!!
SO - When I saw that they did all these lifts together.... watching and critiquing... and cheering... I thought "NOPE" Not for me. I can't do this. I don't need someone "pushing me" or cheering for me. Just don't watch me.... or talk to me..... I'll be fine.
Or so I thought.
I was wrong.
THAT is what drives you.
YELL. AT. ME. PUSH. ME!!!
When you are pushing the very depth of all you have left in you... when you are scraping the bottom of your tank and think you can't do ONE MORE SQUAT. Then you hear "Come on Tammy.... push...." There is nothing that drives you harder.
Your group
Your "boys"
Your support
Even when anyone or everyone has made me mad or hurt my feelings.... one yell to push me through washes it all away.
And then you hear "good work"
and all is well again.
There are nights in the gym when I want to punch someone in the face. There are nights when I don't feel strong and I want to go off in the corner and work alone. But it's those nights that one of the boys says something... anything to me... that reminds me how close knit this sport is and how we are always looking out for one another.
There really is nothing like it.
And the best part is that spirit carries over into EVERYone of those boys lives.
**sidenote** For all you single girls out there - looking for a "GOOD" guy..... start at a power lifting meet. I don't know that you can find a better man with a bigger heart anywhere out there
Are you calling me a liar?
Try it.
And just so you know Brandon Lilly - my girl crush IS and will remain Dana Linn Bailey... I mean - hello - have you SEEN HER???? (ha ha)
BUT you Brandon - INSPIRE me today.... and I want to thank you for that.
You are the epitome of what this sport breeds.... an unending desire to not only make yourself better and stronger, but to also watch everyone around you get better and stronger and PUSH them to do so!
Good morning all!!
I wanna say how happy I am to be alive this morning and how thankful I am that I can even walk. It may not be pretty.. but I'm walking!!
We started a new work out program last night called The Cube Method. It was developed by Brandon Lily. He is a very large, AWESOME, Super Strong power lifter. (Brad has met him and says he is a super great guy! I'm going to meet him in two weeks, at the Arnold.... along with my girl crush!!)
Anyway, since I have been working out with these guys, I have run a couple of different programs with them... last night was BY FAR one of the hardest I have done.
And as sore and BEAT DOWN as I was last night, this morning gives me a great new perspective.
I did it.
I made it.
I survived the ENTIRE workout.
I have been working out with them for 7 months now and I would say I have been SERIOUS about getting stronger since December. That's TWO months of mental and physical HARD WORK to get stronger!!
I can promise you that 7 months ago I would have NEVER been able to keep up with those boys!! In fact the first time I walked into the gym and saw the magnitude of the weights they move, I was literally in awe. Like mouth dropping disbelief AWE....
Now granted, my heavy lifts are not up to what they do - but for me... I have come a long way and I couldn't be MORE proud!!
So - HAPPY Monday to you all!!!
Stand up today and be proud of where you are. Look at where you were 1 year ago... are you where you wanted to be now?
Did you set goals that you have met or are working towards??
If not - make some. Set some goals. Aspire to be somewhere.
.... and then - DO THE WORK!!
that's all it takes.
"You are never too old to set another goal or to dream a new dream."
C.S. Lewis
Here is Brandon Lilly in all his glory!!
And here is just the FIRST night of the CUBE METHOD. This is how I spent my night last night. What did you do to work toward YOUR goal??
Squat: warm ups.
5 sets of 2 x 110 lb squats
3 sets of 8 x 85 lb good mornings
3 sets of 20 leg extensions (25 lbs)
3 sets of 12 lunges (with a bar 25 lbs)
60 back raises.
2 sets of 50 banded leg curls on each leg
Add all that together and what you get is JELLO for legs!!!!!!!
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