Highbar Squats: 10’s  95/43.1, 115/52.2, 135/61.2, 155/70.3, 175/79.4, 195/88.5
DB Bicep Curls: 4×10  28/12.7
Kneeling Ring Abs: 5×15

10’s are hard!!!

BW: 75.0

Opener: 314.2/142.5
Second: 325.2/147.5
Third: 342.8/155.5  New IPF Junior World Record!!

Wilks: 147.8183

Great day.  Finished first in my class, and won best junior female lifter.  The 155.5 felt super easy.. much easier than my second did.

Rhaea Bench Worlds 2010 on Youtube

Close Grip Bench: 5’s  45/20.4, 85/38.6, 135/61.2, 145/65.8, 155/70.3, 165/74.8, 175/79.4

We arrived in Killeen, TX for bench worlds yesterday.  I’m feeling pretty good, and just did this light workout to get things moving a bit.  I lift on Thursday.

BB Shoulder Press: 5’s  44.1/20, 49.6/22.5, 55.1/25, 60.6/27.5, 66.1/30, 71.6/32.5, 77.2/35, 82.7/37.5, 88.2/40
Kneeling Ring Abs: 3×15
Stretched & Foam Rolled

AM BW: 76.9

Mini band pull aparts: 5×20
Mini band pull aparts behind head: 5×20
Leg Up Bench: 95/43.1x10×2, 125/56.7x10×2, 145/65.8x7×2, 165/74.8x7×2, 175/79.4x5×2, 185/83.9x4×2
DB Bicep Curls: 5×15  18/8.2
Regular Bench 2 board: 195/88.5x5×2, 205/93x5×2, 215/97.5x5×2
Chin Ups: 15×1

RC mini band internal rotation: 4×15
RC mini band external rotation: 4×15
Side bends w/52.9/24 kettlbell: 4×15/side
Abs on stability ball: 5×20
Good Mornings: 5×10  110.2/50
BB Lunges: 88.2/40x10/leg, 104.7/47.5x8/leg, 121.3/55x6/leg, 137.8/62.5x4/leg, 154.3/70x2/leg
Russian Twists w/35.3/16 kettlebell: 3×10/side
GHRs: 3×10

Mini band pull aparts: 4×15
Mini band pull aparts behind head: 4×15
Bench: 110.2/50x10×2, 154.3/70x5×2, 187.4/85x2, 220.5/100x3 (2 board), 253.5/115x3 (3 board), 275.6/125x1×2 (3 board)
36 Long Sleeve Katana: 297.6/135x2 (2 board, 1 board), 308.6/140x1, 314.2/142.5x1
Close Grip Bench – 2 board: 7’s  154.3/70, 165.3/75, 176.4/80
Speed Bench Press: blacks under, doubled on ends: 9×3  110.2/50
5lbs external rotations: 3×15

Cambered Bar Squats: 6’s  95/43.1, 135/61.2, 155/70.3, 175/79.4, 195/88.5, 215/97.5, 220/99.8, 225/102.1
Purple band ab pulldowns: 5×15
DB Bicep Curls: 5×12  23/10.4
Kneeling Ring abs: 5×18
Stiffleg Deadlifts: 8’s  154.3/70, 176.4/80, 198.4/90, 220.5/100, 231.5/105
BB Lunges: 3×4/leg  110.2/50, 121.3/55, 132.3/60
4 minutes tabata (20 seconds interval, 10 second rest): 35.3/16 kettlebell swings

AM BW: 169.5/76.9

Biked approx.9.5km today

The squats were rough, but I guess that’s to be expected when I haven’t squat for a while…  Things are feeling good though.  My energy levels seem to be back up where they should be.

Mini band pull aparts: 3×20
Mini band pull aparts behind head: 3×20
Regular Bench: 6’s  95/43.1, 115/52.2, 135/61.2, 155/70.3, 170/77.1, 180/81.6
Regular Bench 1 board: 6’s  190/86.2, 200/90.7, 210/95.3
Regular Bench 2 board: 6’s  220/99.8, 225/102.1, 230/104.3, 235/106.6
Side bends w/70.5/32 kettlebell: 5×10/side
Plank: 4×75 seconds
Stability ball crunches: 5×20
Abs on hyper: 5×20
DB Flies on stability ball: 4×12  28/12.7
RC mini band internal rotations: 4×15
RC mini band external rotations: 4×15
Legs Up Bench 2 second pause: 6’s  135/61.2, 145/65.8, 155/70.3
Purple band under feet assisted chin ups: 3×6
Grace (30 c&j’s w/94.8/43 for time): 3:00.22

Biked approx. 12km today

Great workout!  My previous best for Grace was 3:37.62 on May 16, 2009, so it was good to see an improvement since then!

Lunges: 3×5/leg  88.2/40, 99.2/45, 99.2/45
Kneeling Ring abs: 10×10

Didn’t feel like being in the gym, so I decided to be done after this.