Hello!

I'm Emily Burchett...many of you may know or have heard of my brothers, Nathan and Isaac Burchett.  Yeah...I'm the little sister...

I will put up some of my workouts from the recent past. 

I have just won my very first Power Lifting meet.  After cramming two very large men into my tiny two-door car, we drove to our meet.  Link was about a pound overweight on the way over and wore a trashbag a sweat shirt.  My car smells.  We both made weight.  Even though I had to cut like 4 pounds the day before to make weight.  I guarantee that I couldn't have made weight 15 min after I weighed in.  I was in the 63 kilo class and weighed in at 62.8 kilos!!!  Cutting it close...Didn't even have to get down to my skivvies!!  They wouldn't have been able to resist me if I did though.

I squatted 199lbs...

I missed 107.5lbs in bench for some strange reason...I think I made 99ish for my second attampt...Yeah, I don't practice bench and the pause has taken a LOT off my lifts. 

I Deadlifted 235lbs with no problem.  I hit 255lbs in the weight room right after my third attempt.  I was trying for double my weight!!! I'll get it here soon.

My total was 520-30ish...I can't remember for sure.

I'll be doing my best at remembering all the names of the lifts I do...this could be pretty epic...


Threw sheaf and WOB. Cleared the wire of our 21 foot tall uprights standing and spinning with the sheaf. We still have to set up the taller ones... Been working on the spin form for my sheaf. It goes really high, I just never know where it's gonna go...HA

Threw at about 15-16ft with my WOB. Constantly working with my spin form in WOB needing to wait on the weight and power through my legs...I have a hard time doing that sometimes.

Box jumps, 22 inches. 10x3

Speed racers. 20x3

One legged box jump up...20x3

I did light squats working on form for my upcoming Powerlifting meet... 95lbs 8x4
Bent rows 95lbs 10x4

Calf raises 90lbs 24x4

Then about a 5-10min cool down and stretch.


That's all I have for now!

Ahhhh yes...another day stronger.

I started out with bench. 85lbsx10

95lb x5
95 x5
105x3
95x5
85x8

Something like that...I'm trying to remember how we did that.

Bent Rows
85lbs x10
95lbs 3 sets of 10


Deltoid raises
10lbs. 15 reps x4

Triceps
20lb dumbell attached to excersise band. 4 sets of 20 reps. (My triceps were HUGE and looked pretty good too...

Biceps
One handed curls with 20lb weight. 4 sets of 10 with each hand. Who even cares about biceps anyway? tee hee

Shoulder Shrugs
45lb weight in each hand, did 4 sets of 20 reps.

Pull-ups at three different grips. 4 sets of 10 reps. These are a killer every time...

Was excited to get to throw tomorrow since I was off work and it wasn't raining, but a girl fell at work and now I'm working a double...sad day! Monday and Tuesday are gonna hopefully get a lot of throwing in! Maybe even throw on Wednesday too...why not...



Just a random thought...This looks like fun. I think the "Knees to elbows" one would totally get me. My cousin did it in 34:40. DANG!

Filthy Fifty:
50 box jumps (24")
50 jumping pull ups
50 KB swings (16kg)
50 lunges
50 knees to elbows
50 push press (30#)
50 back extensions
50 wallballs (14#)
50 burpees
50 double unders

Ahhhh, I'm back.

I just got back from a highland games in Des Moines Iowa. Rained so hard on the way over, but the day of the games was cloudless and beautiful. I had some okay stone throws, I was hoping for a little more in my open stone because the stone was so perfect...my form was not. heh. I made a PR on my HWFD with 39ft even!!! Made a season PR in light weight with just under 69ft. Got to the Hammers. They are my worst event by FAR and I was really leaning back far and spinning pretty fast. My abs didn't aprove of that at all... I pulled my lower left ab in the heavy. I scratched twice in my light hammer because I fell over once and hit the ground the second time. I made about 3 or 4 feet less than my heavy hammer and I was truely giving it ALL I had...so sad. Probably one of the top 5 most painfull experiences of my life. Caber was pretty light, I had two 12:00 and the other one I forget. Sheaf was going super high, but I only made 20ft this time. I have been practicing the spin and I think I might have to go to a three tine fork because the bag slips out almost every time when I do. Kelsie and Katie Carlson were some amazing competition and I cannot wait to compete with them again!

I am lifting light this week for a couple days getting ready for my powerlifting meet THIS SATURDAY!!!

I started out with some box jumps 24" ish, and I did 3x10. (My abs did NOT approve)
I did speed skaters 3x20

Then I started deadlift 135lbs for 8 reps

155 for 8 reps

175 for 8 reps

185 for 8 reps

195 for 8 reps

205 for 4 reps

Had to stop there because my grip was going and I didn't have any chalk with me.

I cooled down with about a 5 min stretch...

Weighed in at 142.4lbs tonight. Gotta get to 139lbs be the weekend! Should be fun.



Alrighty now...I smell worse than a sun-baked diaper full of burn hair, so I better go shower now...

Emily

http://www.youtube.com/watch?v=YVu-z-Wwoj8&feature=player_embedded - http://www.youtube.com/watch?v=YVu-z-Wwoj8&feature=playe r_embedded

Here's video of my first meet.  Had a lot of fun.  The dude that was spotting me on my left during squat was totally hitting on me..he smelled bad... He totally wanted me for my body.  How can anyone resist the singlet!!??  Gonna hit a LOT more in my deadlift next time...went kinda light on accident.

Thanks Kelly!!  You're awesome!

I'm right back up to 142lbs again...It's nice not being dehydrated.  I played around with my light hammer today.  No boots, but I just wanted to seehow the abs would react.  It really wasn't bad! It made my day.  I did some lifting tonight but not as much as I usually do. 

Squats:  135lbs 4 sets of 8.

Deadlifts:  135lbs x8

                155lbs x8

                175lbs x8

                195lbs x4

                205lbs x2

I did box jumps 4 sets of 10.  24" I think.

Then did a cool down for 5-10 min.

I like the bars at the powerlifting meet about a thousand times better than the bar I use.  It's so slippery.  I have a bad habbit in my deadlift when the weight gets heavy.  My legs just lock out so much faster than my back and then I'm all hunched over using ALL back trying to lock the lift out.   Looks pretty funny, but I need to work on that. 

Threw some open stone tonight.  A few hit over 35'.  They pretty much stayed between 32' and 36' the whole time.  Not too bad for me. 

I have the strange urge to get a tattoo...hmmmm.

I never thought of the athletic tape idea...I'm gonna have to try that.  I didn't bring my chalk with me that day...bad planning.

Deads are like a million times more fun. As you can tell by what I did. 

Yeah, I'm back from American Samoa...did a lot of surfing, found out that I'm pretty much terrible at it...

Got to finally work out...It's been missed.

I started out today with the WOB... Nathan was there to practice with me to tell me how horrible my form is...heh...that's why I love him.  I made 14'6" really easy.  We moved it up to 15'6" and we were playing with my form.  I think I'm gonna start shortening my cast and putting more drive toward the bar in.  I really liked the way the weight flew.  So much more power like that.  Trying to work on my back and shoulders now because my sister says my scapula sticks out...now I'm all self-conscious...I'm just deformed, I don't know how to fix it!!!

I lifted after that...I was working out at my parentals home gym so the weights were a little lighter than I usually use.

Bent rows: 95lbs, 4 sets of 10

Side-arm Deltoid lifts:  12lbs,  4 sets of 15

Tricep: 20lb bumbell attached to a rubber band...they will kill the triceps so good!  4 sets of 15

High pulls:  95lbs, 4 sets of 8...

Then, gladly ended with 20lb hammer winds...50 of them...yeah...eat it...

I painted my nails today...every finger a different color...Totally ruined them when I worked out though...Thumb grip doesn't help.

Goodnight to all!

Emily

Hey, again!

Box jumps:  24" 4 sets of 10

Up-and-overs:  4 sets 20

Squat:  135lbs 8 reps

            155lbs 6 reps

           175lbs 4 reps

           185lbs 2 reps

My squats felt like a million pounds. Yeah, pretty wussy...

Deadlifts:  135lbs 8 reps

               155lbs 8 reps

               175lbs 8 reps

               185lbs 6 reps

               105lbs 4 reps

               110lbs 2 reps

Calf raises:  90lbs added

                  Toes forward, 4 sets of 8

                  Toes facing in, 4 sets of 8

                  Toes facing out, 4 sets of 8

Then a 5-10min cool down.

I'm starting a personal training session tomorrow.  A girl at work wants me to train her, so it should be fun...Gotta write up a workout for her tonight. She tells me she has cottage cheese legs. heh...

My hopes and dreams of throwing stones tonight were thwarted...because I got called into work...this growing up thing is pretty rude!

My personal training stuff today went really well!  I ended up training a girl from work and my sister-in-law...they said they liked it, and can't wait to see what else I have set up for them.  Guess that means I didn't push hem hard enough.

I did a 10min bike ride

Then did my personal training thing. Then after I trained them, I started my workout

Bent Rows: 95lbs 4 sets of 10

High Pulls: 115lbs x8

                125lbs x8

                125lbs x6

                125lbs x6

Lat Pull downs:  85lbs x10

                       70lbs 3 sets of 10

Behind the head tricep extensions:  30lb bumbell, 2 sets of 20

                                                     30lb, 2 sets of 15

Dumbell bench:  30lb dumbell in each hand, 4 sets of 10

Deltoid raises: 12lbs, 4 sets of 10.

5-10 min cool down

WHEW!!!

A guy at the gym came up to me and was like "Are you training for something? Because that's pretty impressive...I've never seen a girl workout like that." Then I told him what I do and he had never heard of it before. Makes me sound so weird. heh  Then I overheard his friend, and he was like "Yeah, I'm pretty sure that girl could kick my BUTT!"  Tee hee.  Awww...they made my day.                 

1. I had another training session with Britt.  I was KILLING her today apparently. heh...that means it's working. 

Back extensions: 130lbs x20

                         145lbs x20, 2 sets

                         160lbs x20

Then I maxed it out and did 295lbs just to see if I could. heh

Vertically fully extended leg raises: 4 sets of 15

Leg raised on a mat. Evert time I brought my legs up, Britt would push them back down as haard as she could.  I love those.  x25, x20, x12.

Oblique DB raises.  40lbs, 4 sets of 20.

Good mornings: 95lbs, 4 sets of 8.

Britt HATED our cool downs...stretching is not her thing I guess.

Had a pretty light thing going today...Mostly stretching out, getting ready for the Sweet Corn Festival tomorrow!!! Wooo.  I trained Britt agian.  It was a leg day and I ended up doing a lot of demonstration lifts and box jumps.  But it was all good.  I can max out the back extension AND the leg press machine...290lbs back extension and 390lbs leg press...those are totally legit lifts....  Yeah...since I can squat almost 400lbs with free weights...yeah right.  Will hopefully tell you all how the games went!

Talk to you on the flip side..

Limey wrote: I will not even deny my not being good at bench.  My best bench ever is 145lbs with no pause and no arch.  Just that little pause has been KILLING me.  Oh well, there's always something to work on...

i hear you there, i read this article years ago and it has helped me immensely in bench.  i have very little actual strength due to injuries but have managed a decent press through technique.

http://www.tmuscle.com/readArticle.do?id=570881 - http://www.tmuscle.com/readArticle.do?id=570881

kara has always had a terrific set up and if you keep your feet flat in competition this would be a good way to go.
http://www.youtube.com/watch?v=Wpw-NcYXDIQ - http://www.youtube.com/watch?v=Wpw-NcYXDIQ

laura phelps also has an awesome set up (similar to what i do) and the basics are the same as kara, just different foot position.
http://www.youtube.com/watch?v=5x56mzKgyys - http://www.youtube.com/watch?v=5x56mzKgyys

hope this helps!

Thanks!  The info did help...I need all the help I can get with my bench form.

Well, I'm back from the sweetcorn festival.  I won 7 of the 8 events.  Sheaf was a little weird..The bag kept slipping and then I didn't feel like I could pull because it was slipping. But after the comp I shot some bags over the bar at 22ft without even touching it.  I think I could have gotten 24', even without a spin! Gonna try the three tine pitchforks.

Caber...Light as usual...too light.  It was a 12:00 shootout between like 5 of us.

Stones: PR in the Braemar...I was a little dissapointed in my open stone...wasn't feeling it for some reason.

Hammer:  Couldn't get a stick with the boots...really hard, dry ground.  I even poured a little water to try and make the boots stick...Naw, I just made mud.   Not amazing throws with my Light hammer

Wob:  Came in at 13'.  No problem...there was no one else in, so I went to 15'...No problem.  Made a field record with that one.  Went up to 15'9" to try and get a season PR.  Smashed the bar, but it never went over...so sad. My legs only gave out ONCE!

HW: I did alright...36' something something...Not too shabby

LW: This event is just ASKING for a knuckle sandwich!!  I went 68'10.5"...My season PR is 68'11"...gosh darn it! I gave it absolutely all I had, and was yelling about as long as the weight stayed in the air. I think I was scaring little children... I just NEED to get 70ft in this event this year.  Maybe I should put on like 50lbs...that should do it!

Well, that's all I gots for the time being...

Emmy

Well, went out to throw with the brotheren tonight.  My braemar went about 23-25ft... My legs are still like jelly from doing a lot of front squats with my sister. 

We went to open stone.  I had my first throw around 32ft.  Isaac and me found out what we are doing wrong, and I blew most of the rest out at 35 ft and over.  I hit one at 36' 3"!!!!!!! Bam!  Oh all you ladies (and dudes) better watch out because I'm getting not so terrible at the stones!  Couldn't be more excited about it either!  My bro-ham helped me out a lot. Now let's see if I can hit a good one at a games!  I know I have so much more potential. And we threw up a little bit of a hill.  Sweet!

Any-who. The light weight didn't go quite as well. I hit some over 66ft.  Still waiting on some light weight over 70 this year. 

Going to a games this weekend.  Gotta hit some HUGE throws.  Three games back to back. I love it!

Just sat down with a huge plate of noodles...and a bowl of ice cream...life is now good.

Just got back from a KC highland games. First event was Sheaf.  I hit a personal record with 24ft.  I went for 26ft and it rolled on top, but didn't go over! Just standing even! My throws looked like child play because Felicia threw 30'1" for a world record...Simply amazing to watch.

Hammer was next. Felicia Simms is a beast of nature!!! Hit 84ft in heavy hammer.  I got second with a huge PR of 65ft and some change.

Braemar went really well for how heavy it was.  Over 34ft I believe.  Personal record in Open stone with 35'11".  YESSSSSS!

Heavy weight went 38'9".  Light weight went Just over 64'. 

WOB went 16ft...season PR  Way high enough for 16'6" but just stayed in front. LAME!

No caber because it was raining.

Got second overall to an amazing group of ladies!  Lost by three points.  I won WOB and both WFD.

The 50lb stone toss.  I won for the women's class.  Can't even believe that!  I won some whisky... the whisky was close to as old as me and I still have some years before I can legally even own it.  Pretty comical if you ask me. I think I have a few people lined up that would be happy to take it off my hands!

Realizing that I made ZERO PRs last year, I couldn't be more excited to see myself progressing in the always growing women's class!  We have got some flipping beastly women now. DANG! I gotta keep up somehow!

Did my most least favorite lift today...Bench...

I don't remember a whole lot of the weights we put on there...Link just told me to slap five or ten more pounds on the bar and I went at it. I did about 6 sets working up to about 115lbs I think...

We did board benches. 1 board and a towel...  Started with 95lbs and locked out 10 reps.

105lbs locked out 8 reps

115lbs I think I did something like 5 reps...

125lbs for 3 reps.  I felt pretty good when I was benching more than some lady was squatting right behind us...

Still working on form...I have a lot to work on...Keeping the wrists straight...keeping my lower body solid...getting a good arch...getting more lats into the lift and keeping the shoulder blades rotated down...keeping my butt from coming off the bench...The things only the cool kids can do...

Over the head presses.

warmed up with 45lbs for 8 reps.

65lbs 4 sets of 6...so painful...

Link thought it would be funny or something to watch me do weighted push ups...slapped a 25lb plate on my back...didn't work out well for me.  I could have done them better if I hadn't already done a million bench presses...I maxed out my pushups till I fell on my face.  Then we got some ROUND dumbells...yes...they are ROUND...and did pushups while holding those to get a deeper press...I thought I was gonna die. I have sticking out peck muscles right above the boob...sexy, I know...

Then we did lat pull downs and the row machine for 4 sets of 10 with no rest...Oh it burned so good.

Me and Isaac fixed up some throwing weights...remelted the 12lb hammer...making sheaf bags weigh correctly...found our caber...the fun things in life.

Third games in a row.  I think I may have beat out my best day ever now.  The Burchett Backyard games went amazingly well...about 15 competitors.  SEVEN of them were women!  Some great women to throw with...

Sheaf I started out well with a personal record of 25ft. Stayed in front at 26 again, but had LOTS of extra height.

Wob...I tied a PR with 16'6"...and was sailing the weight way high enough for 17 when we moved the bar up, but it never went over.

Stones wern't bad.  Really close to my records in both, so I'm not complaining.

HWFD...I about crapped my pants when my first throw BOMBED out in the field at 40'8" (my next best being 39')...HUGE scratch though... Both feet planted outside of the box on my second spin.  I scratched my second...then hit a nice one that counted for a personal record of 40'7"!!!!!!!!!!! I think I gave out a few chest bumps with that record...mmmmmhmmmm.

LWFD.  Made another PR with a throw of 72'7".  My next best being just under 70'.  

Hammers I couldn't get my groove...no PRs in them today...

Lots of personal records were broke by lots of people.  We had great weights and a nice feild.  Not even throwing down huge hills or anything!

Lifted with Link probably for the last time in a while...he's getting married this weekend and moving. 

We started with bench...

Bar for warm up sets.

65lbs x8

85lbs, 4 sets of 8

95lbs, x5

105lbs x3

110 x1

Did I mention I HATE benching...still working on the dang arch...it's so painfull!!!

Incline dumbell presses.

20lb x8

30lb 2 sets of 8

35lb x8

Standing rows

95lbs x8

115lbs x8

135lbs x8

155 x8

We did dips for a little bit and then decided that we both hate those...and I'm terrible at them.

We maxed our curls for the heck of it...I maxed out on the straight bar with 75lbs I think...yeah, curls is pretty much what I'm best at...as you can probably tell fron my 12in PYTHONS!!!

The other day I also found out that wall pushups are pretty cool...standing on your hands and then do a press up...you'll use muscles you didn't know you had!

Sweet!  My arms are as strong as a Burchett!!!

Wall pushups are great...except when you are fat and your shirt flies up.  Like me.  Then it is just sad, and you just KNOW everyone is looking.

Good stuff on the DB incline...keep 'em moving fast!  Good work!

DANNNNNNNNNNGGGGGGGGGGGG!

"145lbs x 10" Hammer Curls!!!