[quote]BlackWidowGirl wrote:
[quote]Ct. Rockula wrote:
[quote]BlackWidowGirl wrote:
[[/quote]
I have been sending you PMs Sir Rockula…Are you not receiving them?[/quote]
No Princess I didnt get any. I was caught being a bad boy and my private messaging privileges are gone.
[/quote]
Hmmmm… I am quite curious for THIS story…[/quote]
Im Piing the whole tale right now…[/quote]
^^^^what does THIS mean?[/quote]
Sorry tiny woman. I meant PM no Pi.
Squat day tomorrow! I am super pumped! 
[quote]BlackWidowGirl wrote:
[quote]Phillip Wylie wrote:
Awesome job and congrats on your Raw Nationals performance, BWG! I’m sorry I missed it. [/quote]
Thanks Phil!! I am sorry I missed your lifting too 
I will definitely catch you at the Arnold though! You may need to vouch for these chest to knee good mornings that no one seems to believe are happening ;-)[/quote]
I can vouch for you, BWG. BWG’s lifts are legit. She doesn’t do anything the easy way. BWG is the female equivalent of Chuck Norris.
[quote]Phillip Wylie wrote:
[quote]BlackWidowGirl wrote:
[quote]Phillip Wylie wrote:
Awesome job and congrats on your Raw Nationals performance, BWG! I’m sorry I missed it. [/quote]
Thanks Phil!! I am sorry I missed your lifting too I will definitely catch you at the Arnold though! You may need to vouch for these chest to knee good mornings that no one seems to believe are happening ;-)[/quote]
I can vouch for you, BWG. BWG’s lifts are legit. She doesn’t do anything the easy way. BWG is the female equivalent of Chuck Norris. [/quote]
I heard that BWG doesn’t do push ups… she does Earth downs.
[quote]Phillip Wylie wrote:
[quote]BlackWidowGirl wrote:
[quote]Phillip Wylie wrote:
Awesome job and congrats on your Raw Nationals performance, BWG! I’m sorry I missed it. [/quote]
Thanks Phil!! I am sorry I missed your lifting too I will definitely catch you at the Arnold though! You may need to vouch for these chest to knee good mornings that no one seems to believe are happening ;-)[/quote]
I can vouch for you, BWG. BWG’s lifts are legit. She doesn’t do anything the easy way. BWG is the female equivalent of Chuck Norris. [/quote]
She has two beards that grow under her arms.
[quote]Phillip Wylie wrote:
[quote]BlackWidowGirl wrote:
[quote]Phillip Wylie wrote:
Awesome job and congrats on your Raw Nationals performance, BWG! I’m sorry I missed it. [/quote]
Thanks Phil!! I am sorry I missed your lifting too I will definitely catch you at the Arnold though! You may need to vouch for these chest to knee good mornings that no one seems to believe are happening ;-)[/quote]
I can vouch for you, BWG. BWG’s lifts are legit. She doesn’t do anything the easy way. BWG is the female equivalent of Chuck Norris. [/quote]
Hahahaha thank you Phil!! Badass compliment!!
[quote]StrengthDawg wrote:
[quote]Phillip Wylie wrote:
[quote]BlackWidowGirl wrote:
[quote]Phillip Wylie wrote:
Awesome job and congrats on your Raw Nationals performance, BWG! I’m sorry I missed it. [/quote]
Thanks Phil!! I am sorry I missed your lifting too I will definitely catch you at the Arnold though! You may need to vouch for these chest to knee good mornings that no one seems to believe are happening ;-)[/quote]
I can vouch for you, BWG. BWG’s lifts are legit. She doesn’t do anything the easy way. BWG is the female equivalent of Chuck Norris. [/quote]
I heard that BWG doesn’t do push ups… she does Earth downs. [/quote]
True story.
[quote]Ct. Rockula wrote:
[quote]Phillip Wylie wrote:
[quote]BlackWidowGirl wrote:
[quote]Phillip Wylie wrote:
Awesome job and congrats on your Raw Nationals performance, BWG! I’m sorry I missed it. [/quote]
Thanks Phil!! I am sorry I missed your lifting too I will definitely catch you at the Arnold though! You may need to vouch for these chest to knee good mornings that no one seems to believe are happening ;-)[/quote]
I can vouch for you, BWG. BWG’s lifts are legit. She doesn’t do anything the easy way. BWG is the female equivalent of Chuck Norris. [/quote]
She has two beards that grow under her arms. [/quote]
Eventually to be dreaded…but that was supposed to be top secret…
Ok so falling in line with my “Hermit Stage” this weekend where I did literally nothing from me finishing up my clients on Saturday, I also did not log my squat workout from friday so here it is!
Squats: Warm up 135x10 185x8 225x6 245x4, (5 sets of) 255x4
Hip Thrusters: 95x10 115x10 (3 sets of) 135x8
Smith Machine Lunges: 50lbs 4x10
Single Leg SLDL: 35lb 3x10
This was a pretty awesome workout so awesome that I gave myself the whole weekend off 
I am getting into deadlifting today!
Smith machine lunges? -do you place the bar on your back or your shoulders? What are the benefits of this version vs. “regular” barbell or dumbbell lunges?
Due to your impressive flexibility, I am curious as to how you choose to squat. Video would be great, same tasteful angle as the squat would be fine. Also, what is your approach to fixing knee cave on your female clients (and is it the same as for male clients)?
p.s. If Chuck Norris tried to GM like you do, he would be in traction shortly thereafter! 
[quote]BlackWidowGirl wrote:
[quote]cutt wrote:
That vid is impressive to say the least, wow![/quote]
Lol well thank you! I think remaining flexible is very important :D[/quote]
WOW, you hit the nail on the head girl. I did a couple good morning sets after I squatted yesterday, and I thought to myself, how in the world does this girl tuck her chest into her thighs. I could not get close, but then again, I am stiff as a board. I cant touch my toes if my life depended on it:)
[quote]punnyguy wrote:
Smith machine lunges? -do you place the bar on your back or your shoulders? What are the benefits of this version vs. “regular” barbell or dumbbell lunges?
Due to your impressive flexibility, I am curious as to how you choose to squat. Video would be great, same tasteful angle as the squat would be fine. Also, what is your approach to fixing knee cave on your female clients (and is it the same as for male clients)?
p.s. If Chuck Norris tried to GM like you do, he would be in traction shortly thereafter! :-)[/quote]
Hey PG! I like doing smith machine lunges from time to time because the one we have at my gym has a really good resistance that makes it tougher than just doing stationary lunges. I do the lunges stepping back and then as I come up I drive my back leg up toward my chest as I really concentrate on engaging the forward leg. That and the resistance plus the leg driving makes it brutal on the booty and cardio wise too
I actually have a really narrow squat stance(about hip width, just a little wider than my GMs) that I am steadily bringing wider since Nationals. I dont like squatting super wide because it bugs my hips, but I am working on it.
As far as “knee cave” goes, I dont have any clients that experience it to any severe degree but I also have my clients squat at the width that is best for their body. Some really wide, some narrow. I also dont have them face their feet parallel, just whatever their natural hip structure allows. Hope this helps!
[quote]cutt wrote:
[quote]BlackWidowGirl wrote:
[quote]cutt wrote:
That vid is impressive to say the least, wow![/quote]
Lol well thank you! I think remaining flexible is very important :D[/quote]
WOW, you hit the nail on the head girl. I did a couple good morning sets after I squatted yesterday, and I thought to myself, how in the world does this girl tuck her chest into her thighs. I could not get close, but then again, I am stiff as a board. I cant touch my toes if my life depended on it:)[/quote]
Hahahaa yeah it freaks some people out for sure…Stretching is so paramount to a lifter’s “life span” and most of us take it severely for granted.
So…fallin a lil behind on the log but here was my deadlift workout Tuesday. I was super pressed for time&my lower back was bugging me so I just decided to do some reps instead of high weight.
Deadlifts: 135x10 185x10 185x10 (3 sets of) 225x10
Overhead Squats*: 45lbx10 65x5 85x5 85x5 95x5 85x5
Intervals on the StairClimber 20 min
*WTFIW Method
And since I missed Bench and Shoulders on Saturday&Sunday this workout is from yesterday:
Bench Press: 95, 115, 125x4 then 135 6x4
Jumping Pullups into pushups: 4x5 (reverse grip pullups)
DB Bench Press: 30, 35, 40, 45x8 (Superset with)
Assisted Pullups: (-70lbs) 4x8
DB Rows: 35lb 4x12 (Superset with)
Single Arm DB Overhead Press: 20-25lb 4x12
This was an awesome workout!! I am really trying to ‘LOVE’ bench pressing the way I love squatting and deadlifting…
[quote]BlackWidowGirl wrote:
And since I missed Bench and Shoulders on Saturday&Sunday this workout is from yesterday:
Bench Press: 95, 115, 125x4 then 135 6x4
Jumping Pullups into pushups: 4x5 (reverse grip pullups)
DB Bench Press: 30, 35, 40, 45x8 (Superset with)
Assisted Pullups: (-70lbs) 4x8
DB Rows: 35lb 4x12 (Superset with)
Single Arm DB Overhead Press: 20-25lb 4x12
This was an awesome workout!! I am really trying to ‘LOVE’ bench pressing the way I love Ct. Rockula…[/quote]
[quote]BlackWidowGirl wrote:
I am really trying to ‘LOVE’ bench pressing the way I love squatting and deadlifting…[/quote]
Jedi mind trick yourself. Don’t think in terms of bench pressing, think of it as a lying reverse dead lift or an arm squat. lol.
Looking good in here BWG.
[quote]Ct. Rockula wrote:
[quote]BlackWidowGirl wrote:
And since I missed Bench and Shoulders on Saturday&Sunday this workout is from yesterday:
Bench Press: 95, 115, 125x4 then 135 6x4
Jumping Pullups into pushups: 4x5 (reverse grip pullups)
DB Bench Press: 30, 35, 40, 45x8 (Superset with)
Assisted Pullups: (-70lbs) 4x8
DB Rows: 35lb 4x12 (Superset with)
Single Arm DB Overhead Press: 20-25lb 4x12
This was an awesome workout!! I am really trying to ‘LOVE’ bench pressing the way I love Ct. Rockula…[/quote]
[/quote]
OMG…I happened to just be staring at this post (which I was initially so confused by hahahaha and I saw what you did there…
I want your stats! will be watching your log and imitating your training soon
[quote]dollytan86 wrote:
I want your stats! will be watching your log and imitating your training soon :)[/quote]
Oh my! I appreciate the compliment! The most I have ever squatted is 320, bench 155, and deadlift 352. I have to caution you, there is no established program being followed I am literally just picking what I want to do and going with it. But if you do follow it let me know how it goes!