[quote]rcfromdb wrote:
pushmepullme wrote:
If you squeeze your upper back really tight, your traps and delts will make a little shelf for the bar to sit on.
Yea I think I found the shelf. I used to bust ass on rear delts for show, but now they have a purpose! The thing is, if arms are down “driving forward” the shelf dissapears. I’ve watched multiple PL vids and I don’t see this arms perpendicular to the ground thing. They seem to just be in line with the body as it moves, not in front or behind it. (?)[/quote]
I could be completely wrong about this but I will take a shot at it from my experience. I believe it’s the case of countering the extreme. I think a lot of people tend to stick their elbows WAY far back behind them which puts extra pressure downward on the bar and pulls you down and forward. If, instead, they focus on pulling the elbows forward and using them to drive up, it helps keep your chest up and you aren’t pushing down on the bar adding extra weight. So I don’t necessarily think that your elbows have to be completely perpendicular as long as you are delivering pressure from your arms upward onto the bar instead of down.
Hey Sarah-
Thanks for that explanation! I think I was over exaggerating the elbow thing, which is why it wasn’t working for me, which is why I was questioning things! So thanks!!
Bobbi, are you looking into a mirror when you squat? Don’t!
Also, Meat had some info for me re: losing the shelf with the elbow thing. I saw you in that thread, his advice to me is on the same page as your post.
[quote]pushmepullme wrote:
Bobbi, are you looking into a mirror when you squat? Don’t!
Also, Meat had some info for me re: losing the shelf with the elbow thing. I saw you in that thread, his advice to me is on the same page as your post.[/quote]
Did you end up trying chalk on your back? I did on my last set on Tuesday. The difference was marginal but by then I was completely tapped out.
All of you women are much smarter than me so I will stay quiet and just say that you are doing a great job and making definite progress! Keep listening to all of these ladies…they are doing some great coaching!
[quote]pushmepullme wrote:
Bobbi, are you looking into a mirror when you squat? Don’t!
Also, Meat had some info for me re: losing the shelf with the elbow thing. I saw you in that thread, his advice to me is on the same page as your post.[/quote]
The mirror is right in front of me, where should I be looking?
I saw what he told you. I can’t chalk my back. The girls who run my gym would throw a hissy fit. I’ve been watching Hannah Johnson vids and am pretty sure I have it figured, at least for now while the weight isn’t too heavy.
[quote]rcfromdb wrote:
pushmepullme wrote:
Bobbi, are you looking into a mirror when you squat? Don’t!
Also, Meat had some info for me re: losing the shelf with the elbow thing. I saw you in that thread, his advice to me is on the same page as your post.
The mirror is right in front of me, where should I be looking?
I saw what he told you. I can’t chalk my back. The girls who run my gym would throw a hissy fit. I’ve been watching Hannah Johnson vids and am pretty sure I have it figured, at least for now while the weight isn’t too heavy.[/quote]
I’ve been hanging a towel in front of my line of sight because my gym is set up the same way. You want your eyes up at all times; when you’re looking into the mirror, it makes your chest fall.
[quote]pushmepullme wrote:
rcfromdb wrote:
pushmepullme wrote:
Bobbi, are you looking into a mirror when you squat? Don’t!
Also, Meat had some info for me re: losing the shelf with the elbow thing. I saw you in that thread, his advice to me is on the same page as your post.
The mirror is right in front of me, where should I be looking?
I saw what he told you. I can’t chalk my back. The girls who run my gym would throw a hissy fit. I’ve been watching Hannah Johnson vids and am pretty sure I have it figured, at least for now while the weight isn’t too heavy.
I’ve been hanging a towel in front of my line of sight because my gym is set up the same way. You want your eyes up at all times; when you’re looking into the mirror, it makes your chest fall.[/quote]
It’s very tough not to look in the mirror when it’s right in front of you. I can’t hang one over the mirror in my current commercial gym so I do this thing where I let my eyes go out of focus. Hard to explain but my eyes are up and not focused.
[quote]ouroboro_s wrote:
pushmepullme wrote:
rcfromdb wrote:
pushmepullme wrote:
Bobbi, are you looking into a mirror when you squat? Don’t!
Also, Meat had some info for me re: losing the shelf with the elbow thing. I saw you in that thread, his advice to me is on the same page as your post.
The mirror is right in front of me, where should I be looking?
I saw what he told you. I can’t chalk my back. The girls who run my gym would throw a hissy fit. I’ve been watching Hannah Johnson vids and am pretty sure I have it figured, at least for now while the weight isn’t too heavy.
I’ve been hanging a towel in front of my line of sight because my gym is set up the same way. You want your eyes up at all times; when you’re looking into the mirror, it makes your chest fall.
It’s very tough not to look in the mirror when it’s right in front of you. I can’t hang one over the mirror in my current commercial gym so I do this thing where I let my eyes go out of focus. Hard to explain but my eyes are up and not focused.
[/quote]
I get what you’re saying. I’ll have to do something like that. With athletes, we have them look strait forward instead of hyperextending their necks so this is going against years of practice. Ah well, change is good
Bench
3x3-45 speed
5x75
3x85 belt
9x95 belt PR (did a quick regrip after 7 bc my hands were wet and sliding outwards)
Started with pinky on smooth ring. My spotter noted that he would think I’d lost it on my chest but it would just keep accelerating up. I’m pretty sure that’s how it’s supposed to be done so that made me happy.
Bench
5x10-50 (focused on tighter set up, rowing down and exploding up)
I’ve found if I tuck too far I lose power. If I let my feet out a little bit I can drive my heels down and get more out of my legs. I think if I had done this my max out set would’ve been better.
Kroc rows
2x15-55
3x12-55 (this is freaking cardio)
Don’t kill me but I busted out the receiver gloves. My hands were wet and chalk isn’t allowed. My grip still died. I had to regrip a lot during the sets but my back had it for 20 at least. Hopefully the grip will catch up.
Pressdowns
3x12-70 (slow and controlled)
Incline db curls
3x8-15 (wide and slow with squeeze at the top)
Ah fck that lift. I went about that all fcking wrong. I was worked up all night thinking about trying to pull 185 11 times and I go in all pumped up and nervous and I load up with 135 and I’m like “hey, I wonder if I can pull this sumo” - probably dicking around bc I was nervous and yea, it goes up like cake work. So I’m like, “well what if I do my first work up sumo?” Ah and the downward spiral begins. So yea, that goes up alright too. So then I’m already in it and I’m like “well hell, lets go for 165x3 sumo.” and I recorded that.
I’m not posting it up tho bc it sucks. So that was kind of tough but I was like well wtf lets go for it all sumo. What a dumbass idea. Setting myself up to fail bc I was nervous about missing my 11 rep goal. Mind you I haven’t pulled sumo in 3 years til today. Barely broke it off the fcking ground. 2,3…ah fuck that’s it. So I bring my feet in and am like, alright I’ll just switch back to conventional. Obviously the belt has cut off all oxygen to my brain by this point. So yea, I get one and am like "I’m going to fcking hurt myself". So I yank off all the plates and throw them back on the racks and storm out of there.
I’m going to erase that whole lift from my mind and go at it again fresh on Monday. It didn’t help that first thing I weighed myself - 127! How the flying F*CK did I LOSE a pound! I was eating all night! So yea, now I’m going to do my client, sleep, get my hair done, put on a short dress and some 4" stilettos and have a good time with my boys tonight. I am NOT going to stress on this all weekend. RAR! /rant
Tried again today and wasn’t any better. I’m going to say two halves make a whole and move on to the next workout.
Tuesday
Wendler 11/16
132 YAHHHHHH!!!
Deadlift (back to conventional. kept the toes up to pull back)
5x135
5x155
3x165
3x175
1x185 (so tired)
I’m realizing that eating this much saps all of my energy. I’ve been tanked ever since I started eating really big (about a week). Being 132 hopefully I can level off a bit and get some energy back for lifts. Tomorrow is my last heavy lift (OHP) and then I have 4 deloads before going into cycle 2. I should be back on my feet by then.
So I bought this GT hardtail size 17 and went on a trail I’d never done before. I slid on a hill, missed the bridge and went headfirst into a ravine. Luckily I only have a jammed finger, sore back and some scrapes to show for it. Now I realize I need a size 14-15 so I have to sell the bike. Bah. I also realized I’m out of condition so I need to step up on that.
