lololol
BUCKEYE!!! Congrats on the meet. I haven’t been over here in awhile. You did great! That 275 DL pr is just phenomenal!! Isn’t it a great feeling to look back and see your progress? YAY! I want to jump up and down a little for ya.
And now for the more important stuff, there’s something about the glitter polish that makes it last FOREVER! I can do my toes like in my avi with this glitter coat and it’s like I epoxy or something. Even hard to remove. Pretty and Powerful!!! LOL!
Clearly I’m not lifting enough because I don’t have a sassy ass sweater like you. I’m totally jealous because it would come in mighty handy during our cold winters.
Puff- Thanks! Don’t jump up and down. It might hurt your tummy. Glitter nail polish does seem to have some sort of magical powers. I usually don’t buy cheap nail polish because it never looks good or stays, but this glitter stuff was dirt cheap and still looked decent after the meet. I actually ended up peeling it off.
O- Don’t lie. You just shave your ass sweater because you can’t have all that hair in the way when you try to put on that cheater gear of yours.
First “real” workout since the meet…
squat
45x5x3
95x5
135x5
165x5
*add belt, sleves
190x3
185x3
180x3
190x3
180x3
floor press
95x5
100x5
105x5
95x5
machine hack
1pps x8x3
leg xt
70x15x2
leg raise
bw x10x3
bench
45x10
95x5
115x3
105x3
110x3
115x3
105x3
front squat (pause-ish)
45x5
105x2
105x5
110x5
115x5
105x5
HS CSR
140x10
160x10
180x10
leaning lateral
10x15x2
db curl
25x10x3
Something felt funny in my knee on the first set of front squats so I stopped, stretched a bit and then did the set over again. Also put on my knee sleeves after that. No belt though. SH wanted me to try to hold the squat at the bottom for a second before coming back up. Seems my body was confusing “pause” with “go deeper”. Made it harder either way.
Also talked to SH’s PT friend about mobility and warm up stuff and he was absolutely appalled by my ankle mobility, or lack thereof. This is one of the many things I wanted to focus on fixing after the meet.
dl
135x5
185x3
215x3
190x3 (should have been 200)
205x3
215x3
200x3
“illegal wide” bench (index on ring)
45x10
65x5
85x5x4
super set
kb swing 24x10x3
kb twist 12x10x3
super set
back xt 45x12x3
hanging leg raise x10x3
- Deadlifts weren’t pretty. Fawk! And I obviously don’t know how to add.
- Illegal wides felt oddly powerful. Might have had something to do with the light weight.
- I need to figure out a way to add weight on the back xts. I can’t really hold a second smaller plate with the 45 and climbing into the thing with a bar on my back is rather difficult. Maybe I’ll add a band.
Oh and I listened to this song more times than I’d like to admit during my workout.
Partying like its 1999.
what kind of back ext thing do you use?
[quote]mom-in-MD wrote:
what kind of back ext thing do you use?
[/quote]
Just a plain old 45 degree hyper. I think its a Hammer Strength one, to be specific.
Just got caught up in here, and congrats on your meet!! Way to hit some damn solid PRs!!
Oh and don’t even start on the “ankle mobility” thing, haha, I have mannequin (sp?) ankles!
Omgz! You’re so amazing! Just like that song! Like omg 675! That’s like wicked bro, are you the strongest gurl in the worldz!?
Oh, and can you post moarz booty picz plzzzzzzzzzzzzzz!?
Yesterday’s training with SH and detty-poo
ohp
45x10
65x5
85x3
75x3
80x3
85x3
75x3
(didn’t do deficit pulls like i was supposed to)
db row
60x8
70x8x3
ng pullups
3x4
face pull
70x15x3
hammer curl
30x10x3
tri pushdown
80x15x3
db curl (feelin the burn)
20x20
Little more volume than I was supposed to do, but I needed to find something to do while I waited on tweedle-dee and tweedle-dum.
So when’s your next meet? I’m assuming there will be one.
[quote]kpsnap wrote:
So when’s your next meet? I’m assuming there will be one.[/quote]
Not until after the first of the year. Its hard to pick a specific meet this early. I’m shooting for something between February and April.
There has been talk about a semi-local SPF meet during that time, and the people that put on the meet that I just did should be having one in April too. There are also SPF meets going on in KY and TN during that time and I’m sure friends will be doing those. And there’s also Lexen’s meet the weekend of the Arnold.
We’ll have to see what training, $$, and my school schedule is looking like before we decide anything about traveling.
squat
55x8x2
105x5
145x3
165x3
190x3
180x3
185x3
190x3
180x3
185x3
And that was it. Normal training would involve some accessory work too but 1. I’m totally destroyed from the last few days and 2. The gym was about to close.
p.s. Thanks Ink. And lets not even talk about mannequins.
Alrighty, before I get into today’s workout, lets talk training… Last week I started the program SH was doing. Which was actually the ridiculously high volume training block he had just written up for Detty-poo because they didn’t think his previous accumulation blocks adequately prepped him for realization. It took about a week to realize that was a huge mistake.
Started the new plan today and it should take 6 weeks to get through. Will be training 4x a week, hitting a variation of squat, bench, dl, ohp as my main lift and increasing volume on accessory work week to week. Haven’t decided on exact exercises yet though. I also want to get my diet back under control and try to improve body comp some more.
I also have permission to occasionally do stupid things again. Which means that I will probably attempt the “deadlift way too many reps in 2 minutes challenge” that Molly totally rocked a while back.
[center]Today’s training: Beginning of Accum. Week 1[/center]
bench (150 max)
45x10x2
95x5
105x5x3
inc db
25x10
35x10
40x10x2
leaning lateral
15x10x3
That was all for today. There will be more accessory work in future workouts.
Hey now hey… that volume wasn’t TOO insane 
I miss you two tards already. I wished we trained together today 
[quote]detazathoth wrote:
Hey now hey… that volume wasn’t TOO insane
I miss you two tards already. I wished we trained together today :([/quote]
Not so much on week one, but week 2 and 3 would have buried me. Couldn’t recover fast enough from that second exercise to do my main lift the day or two after. And fuck that wave loading shit. I’m too lazy for that.
You shouldn’t have left Detty Poo. We miss you already. Vince is especially sad.
[quote]buckeye girl wrote:
[quote]detazathoth wrote:
Hey now hey… that volume wasn’t TOO insane
I miss you two tards already. I wished we trained together today :([/quote]
Not so much on week one, but week 2 and 3 would have buried me. Couldn’t recover fast enough from that second exercise to do my main lift the day or two after. And fuck that wave loading shit. I’m too lazy for that.
You shouldn’t have left Detty Poo. We miss you already. Vince is especially sad. [/quote]
See how sad he looks?
I attempted an old DL challenge that mmgalb won on that Beyond the White Board site. ( http://beyondthewhiteboard.com/competitions/8-two-minute-challenge/events/42-2-minute-challenge-deadlifts )
I had actually been considering knocking the weight down to 135 because…
- I’m too lazy to mess with nickles and dimes most of the time
- 155 seemed like an arbitrary weight to me. (I mean if you’re going to set a weight, keep it simple and make it a plate, if its going to be something other than that, base it on BW)
- 135 was a similar % of my BW and a similar % of my DL max as 155 was to Molly’s stats.
But then Stronghold called me out so I went for 155. That’s what the challenge called for. And I don’t want to be one of those people that uses their weight as an excuse for their mediocre strength. I’m not saying that relative strength is meaningless, but in this case, if you’re strong, 155 should not be too heavy to rep out, whether you weigh 110 or 170.
I managed 40 reps in 2 minutes. (Which is what the girl that ranked #10 did, only she looked a lot better doing it). I normally pull every rep like a single so doing it touch-and-go was different. Things got a little ugly at times: I stiff legged a lot, dropped my head occasionally, shook on the way to lockout, and had grip issues towards the end but the challenge wasn’t to see who could do the most pretty deadlifts in two minutes so I guess it was a success.
dl
135x5
155x40 in 2:00
kb twist 12x10x3
hanging leg raise 10x3
plank 60sec x2