BB complex warm up. O.M.G I have DOMS of Hell from yesterday.I woke up twice last night from glute spasms trying to roll over
Bench
10x45
5x65
5x95
5x120
5x120
5x120
DB OHP
10x30’s
10x30’s
Side lat raises
12x15’s
12x15’s
12x15’s
surprising how fast I get sucky at these
Tris~ diamond pushups
10
10
10
Really bloated lately. like 4 months preggo hard as a rock. I have been drinking 1-2 diet pop a day lately (normally dont) and thats kind of the only thing thats changed. Think it could be the aspartame?
oo sexy curvy back there, but you already know that. The bloat is only temporary, but yeah tweak what you are eating/drinking I have to constantly do the same.
Notes:
~First time I have ever done a max effort squat day without squats lol.
~not sure if I did the good mornings in the pattern called for (supposed to keep ramping up the weight or if I should have just started with say 125 and done reps of 3 at that weight until I could not anymore. I figured tho since it said warm up with sets of 3 that that meant to just keep increasing.
~not going for broke this week, will be dubbing down all my maxes.
Bench (didnt do board press, need to read up on that more)
3x65
3x95
3x105
3x115
3x125
3x135
3x140
1x145
1x150 <— went up nice! Stopped there as I didnt have a spotter and my bench doesnt fit in my squat rack
laying BB tri ext.
6x10 w/ bar (45)
Kickbacks (subbed for push downs)
3x10 w/15’s
Single arm press (palms in)
3x15 w/15’s (lol my arms were shaky I didnt trust any more weight :D)
Squat booty may be the best thing to ever happen to women into fitness.
Cruising through your log after mentioned you had one up in the other thread. I have a couple critiques of the power snatch on the first page but for now just looking at the training. Doing good work over all!
Your warm-up to max effort is spot on. That is EXACTLY the way you need to do it. 7-9 sets, low rep all the way up from the first set to the last, and (mostly) even jumps in weight til you get up near the top set. Well done. 7-9 sets is just a ball park guideline–if you’re feeling really run-down and rusty take more lightweight warm-up sets to get the blood flowing and practice. Conversely if you feel good and amped you can take slightly bigger jumps. 8 sets is about perfect most times.
As a side note, 150 was my max GM when I first started Westside over 10 years ago and approximately 90 lbs lighter lol. That’s scary strong for a gal new to WSB :).
If you’re new to good mornings, I would rather see a 3RM max than a 1RM max. If not new, then of course do it.
Bench is a perfectly fine sub for board press if you don’t have a training partner or spotter, no problems there. The key is to work the movement pattern and in a way that addresses your weak point. I don’t like tricep kickbacks, but it’s not a big deal. You’re tired by then anyway. If you want more ideas you can go to elitefts.com and look for the “exercise index” for some more substitution ideas. Just make sure youre staying in the same “class” (compound or isolation) with the subs on assistance work and you’re good to go. In other words, don’t sub in narrow grip bench press for rope pushdowns or vice versa.
too much arms on the pull and too far away from your hips at the second pull. No sweep and no pop from the hips. No real acceleration either–the speed of movement is pretty much the same speed throughout and that is a big problem. You also jump slightly forward because the bar isn’t close enough to you on the pull, which means it is out front. You are compensating by jumping a couple inches forward to catch it properly (there are many worse ways to compensate though )
Pluses are that you catch the weight with head up, and arms straight (not pressing the weight up, but actually receiving the weight with arms straight), the dip to receive the bar after pulling it is pretty coordinated and on time–which is usually a huge issue with people-- and you don’t split the legs out super wide on receiving but actually keep them in line and position as they should be. Aside from the jump slightly forward the catch itself is pretty good.
I’d like to see another vid from a 3/4 angle instead of direct to the side if possible before you go messing with a bunch of stuff on it (just doing it as you already do). The glare from the window behind makes it hard to see exactly how much the arms are bending on the pull or where exactly the bar sits.
Your training max should be 95 lbs. 105 goes to shit lol.
Your warm-up to max effort is spot on. That is EXACTLY the way you need to do it. 7-9 sets, low rep all the way up from the first set to the last, and (mostly) even jumps in weight til you get up near the top set. Well done. 7-9 sets is just a ball park guideline–if you’re feeling really run-down and rusty take more lightweight warm-up sets to get the blood flowing and practice. Conversely if you feel good and amped you can take slightly bigger jumps. 8 sets is about perfect most times.
As a side note, 150 was my max GM when I first started Westside over 10 years ago and approximately 90 lbs lighter lol. That’s scary strong for a gal new to WSB :).
If you’re new to good mornings, I would rather see a 3RM max than a 1RM max. If not new, then of course do it.
Bench is a perfectly fine sub for board press if you don’t have a training partner or spotter, no problems there. The key is to work the movement pattern and in a way that addresses your weak point. I don’t like tricep kickbacks, but it’s not a big deal. You’re tired by then anyway. If you want more ideas you can go to elitefts.com and look for the “exercise index” for some more substitution ideas. Just make sure youre staying in the same “class” (compound or isolation) with the subs on assistance work and you’re good to go. In other words, don’t sub in narrow grip bench press for rope pushdowns or vice versa. [/quote]
Good to hear that what I am doing is right
I am not new to GM’s, but havent done them in a long time. The 150 1RM was not a struggle as I have also read its not the best to max a GM…I wont be doing them to the point that form is questionable, but I like trying a weight I wouldnt want to rep even tho its not a max (if that makes sense, lol)
Kickbacks are not my fav either but all I have at home is DB’s and it seemed the best sub with what I had. That being said my tris were TOAST by that time from the laying ext’s lol so anything would have worked
[quote]Aragorn wrote:
Snatch critique on the 95 lb video
too much arms on the pull and too far away from your hips at the second pull. No sweep and no pop from the hips. No real acceleration either–the speed of movement is pretty much the same speed throughout and that is a big problem. You also jump slightly forward because the bar isn’t close enough to you on the pull, which means it is out front. You are compensating by jumping a couple inches forward to catch it properly (there are many worse ways to compensate though )
Pluses are that you catch the weight with head up, and arms straight (not pressing the weight up, but actually receiving the weight with arms straight), the dip to receive the bar after pulling it is pretty coordinated and on time–which is usually a huge issue with people-- and you don’t split the legs out super wide on receiving but actually keep them in line and position as they should be. Aside from the jump slightly forward the catch itself is pretty good.
I’d like to see another vid from a 3/4 angle instead of direct to the side if possible before you go messing with a bunch of stuff on it (just doing it as you already do). The glare from the window behind makes it hard to see exactly how much the arms are bending on the pull or where exactly the bar sits.
Your training max should be 95 lbs. 105 goes to shit lol.[/quote]
lol thanks for the tips. I did this snatch for a friendly comp to see who could get the best lift in a 1 month period.
I actually decided to keep the speed work in the WS template because this is not the first time that someone has told me that my acceleration on a lift is slow (deads and squats too) so it should help with some explosiveness
Speed Squats (50% 1RM of 230)
3x115x10
these felt nice and were kinda fun!
SLD’s (replaced reverse hypers)
8x135
8x135
8x135
Single leg squats (asked for 10 reps but its been awhile and these used to hurt my knees so I went with 5 reps each…found out they dont hurt at all anymore )
5 ea leg
5 "
5 "
5 "
Single arm DB rows
8x40’s (oops to many reps)
6x45’s
6x45’s
6x45’s
Curls on the incline bench
15x12’s
15x12’s
15x12’s
Good workout!
O…M…G… my tris yesterday had crazy DOMS! I could barely wash my hair
Do you have a job that requires physical strength?
My ex had worked at UPS back in the 90’s on the am package sort and she described it as aerobic weightlifting. I think they had to sort at least 16 packages per minute. She said she could lift some heavy packages that a few of the guys needed help on.
Now UPS basically shoots everything onto robotic conveyer belts and I’m sure the workers are not what they used to be.
She had well toned shoulders and triceps, no saggy underarm. Firm core.
