[quote]mom-in-MD wrote:
Today’s Training: I’m in STAGE 2 of the program I’m doing…In case anyone cares…ppft
side lying external rotation-3x12x10s
2a- incline db bench-2x8/6/4… 25,35,40…35,45,50
2b- bb row- 2x8/6/4…85,95,106…95,105,115
3a-bb floor press-3x8x105
3b- t-bar row- 3x8x80
3c- pronated bb row to clavicle?? 3x8x95
The set up for the floor press was ok…the bar was set as low as I could get it…but my triceps were just 1/2 inch off the floor…best I could do, unless I set the bar on some risers next time…I think it made it a bit more difficult since I didn’t get that “pop,” from the floor…
Funny story about the t-rows as well…there was a guy doing them getting ready to remove the 35 plate, and I told him to leave it
The “womens,” room was teeming with lots of ladies that I could see potential in…I’m starting to notice things more, like, “what would I do if I was there trainer.” One girl was doing walking lunges(good intentions) but was barely going all the way down…stuff like that.
CARDIO
Stair stepper INVERTALS(OMG, wth was I thinking??!)
Starting off fresh at 12 intervals…30/90
Level 1/Level 15…actually lost count, so I just continued til I cried for my mommy…about 20 minutes…
MEALS TODAY:
830am1 cup cottage cheese
1 cup strawberries
4 fish oil
12pm1/2 recovery drink
(30C 18P)
1pmTurkey meatballs
carrots/broccoli
banana
4pm-Snack??
630pm-bbq’d chicken
brussels w/evoo
4 fish oils[/quote]
Well - I’m reading your thread and watching your videos…dunno if that means anything other than that I might be a stalker, but I’m at least interested.
Doesn’t matter if you are training for a near term competition or to reach a personal goal. It matters that you at out there doing something and keeping a public record of it where others may benefit and use it as inspiration to achieve more.
but enough philosophy - don’t believe skid, he is just a youngster
So today’s training calls for glute ham raises…and there is nary a glute ham raise machine to be found in my gym…I’ll have to improvise…maybe I’ll take vid for entertainment!
Also, it’s calling to switch back to conventional DL’s which I’m peeved about, since I was making good progress with sumo…I think I’m going to have to go with my gut on this one and stick to sumo, since it’s easier on my knees…
[quote]mom-in-MD wrote:
So today’s training calls for glute ham raises…and there is nary a glute ham raise machine to be found in my gym…I’ll have to improvise…maybe I’ll take vid for entertainment!
Also, it’s calling to switch back to conventional DL’s which I’m peeved about, since I was making good progress with sumo…I think I’m going to have to go with my gut on this one and stick to sumo, since it’s easier on my knees…
Sorry PN gods!! [/quote]
Switching between the two isn’t such a bad idea. After my meet I’ll pull convential for a few weeks just to give the sumo muscles a bit of a break. I’ll have to drop the weight, but it’s nice to work some different muscles. You won’t ‘lose’ any of the strength you’ve gained pulling sumo, but it will give your groin some time to relax. It’s only a few weeks anyway isn’t it?
wow, I never thought to do them that way!! just like that comment said…
I crapped out on them today, but will have to try them on Friday(second leg day) I wasn’t creative enough to think of the calf machine…and everything else that I could possibly use was in use…aside from someone just holding my feet…
Training was still fun today though…conventional dl’s weren’t as scary as I thought they were going to be…I wore my knee braces, so maybe they are working!
Power clean from hang(this is amusing, I’m sure)
4x6x65(puney, I know…)
DL-2x6x135 2x6x155(took some vids)
3a- Front squat- 3x8x65(again, puney)
3b- hip bridges-3xamrap, 15,15,15(used a 45lb plate)
single leg dl- 3x8x25(in each hand)–I was happy to see these …I was doing them before I started this program…what’s funny is that I have way more balance on my left leg…weird!
The cocked wrists thing is only important when the weights get heavy and to keep the bar from sliding off your back. I know a guy at the gym I drop in at who complains about his wrists every time he squats. I watched him squat. He cocks his wrists and doesn’t GRAB the bar. With each rep of a 5 rep set the bar is sliding further and further down his back until the bar is just in his fingertips and he’s hunched over doing supramaximal good mornings. “Man - my wrists hurt!” Geez.
A tight grasp signals the body that a major effort is coming. If the wrists are cocked you’re probably not gripping the bar. Some folks simply can’t get under the bar with good hand spacing without cocking the wrist however.
I guess I don’t get it then. Maybe I’m over exaggerating the verticalness of my elbows?
I have really bendy hands and stuff(I’m weird) double-jointed I guess you can say…so it’s almost like I can’t help it! I was really good at playing the cello, because of my awesome wrist and finger action!(I know that didn’t sound good) LOL!
Of course it doesn’t help when I see people doing squats a lot of different ways…
The first girl is an athlete, she’s lifting for strength, yes, but also for explosive power and is probably more concerned with getting the most bang for her buck so she goes atg.
The second is a group of powerlifters.
The third is Ronnie - a bodybuilder. He’s lifting for muscle, not movement, so he doesn’t go to parallel because he doesn’t have to - he’d rather load more weight and cut it high. He also doesn’t lock out the top because he’s trying to keep tension on his muscles. He’s basically doing the opposite of everything powerlifters want to achieve.
Just things to keep in mind. Figure out why you’re doing an exercise and the form becomes clear
[quote]mom-in-MD wrote:
What is standard spacing for the grip on the bar?
I guess I don’t get it then. Maybe I’m over exaggerating the verticalness of my elbows?
I have really bendy hands and stuff(I’m weird) double-jointed I guess you can say…so it’s almost like I can’t help it! I was really good at playing the cello, because of my awesome wrist and finger action!(I know that didn’t sound good) LOL!
Of course it doesn’t help when I see people doing squats a lot of different ways…
[/quote]
I’m assuming your goal is more of a PL goal because you want to squat 200. With that in mind, I give this advice.
The tighter you are the better. That means keep your elbows from sticking out behind you and keeping your wrists tight and in line with your arm by squeezing the bar as hard as possible. This will activate all the muscles in your arms and forarms to help keep this position (Just because you are able to move a lot through the wrist doesn’t mean that you can’t control the movement). If you keep your wrists straight you have all the strength of the forearm to help stabilize the weight. If you let your wrists bend back then you only have the muscles in your hands holding the weight.
What I’ve learned in my recent PL training is that there is a basic way to lift which involves not hurting yourself and getting a good workout. So these are things like, don’t round your lower back because you will hurt yourself and don’t do quarter squats because they are inneffective. The next step involves tweaking things so that you can get the most power out of your body for one basic movement.
I don’t think you have been given any conflicting advice on your form from anyone here. It really is still just the basics. You are really new to the lifting really heavy scene (so am I) so whatever advice you get from people who have lots of experience, you should just take it and do it. No excuses about why you can’t do something. Just try it.
I know if you focus on the info you are given you will easily put up 200 lbs!!!
Maybe one day? Who knows!
