Where did you get your singlet? Google and I are tight and all, but I like first-hand recommendations.
Excited to see how the new DL program works for you.
And nice pr matching pressing!
Thanks for the suggestion snap, I’ll try 'em out.
cholu - Here is where I got my singlet from. Dash recommended it to me a while back.
[quote]DiscoDani wrote:
1/9/12
Warm up
glute bridges x 50
single legged x 10 each leg, butt crampingggg
squats bar x 10
[/quote]
Yay rehab stuff!! And yes, the single leg bridges kill me too 
[quote]DiscoDani wrote:
Ab crunch machine thing
70 x 15
70 x 15
70 x 15
[/quote]
Hmm. I’m not a fan of anything that causes spinal flexion and makes your abs contract so you turtle. I like McGill crunches, planks, palloff presses, exercise ball pull-ins and stir-the-pot. Your abs should be trained to resist twisting and caving, not initiate those movements. Go wander over to Hallowed’s log for some links I posted there on the subject. Just sayin… 
1/11/12
Warm up: 1/2 hour walk with my beast. I’ll probably be walking a lot more nowadays. My dog is driving me insane and needs to get some energy out on walks other than biting me and ruining all of my stuff.
Glute bridges x 50
Squats
bar x 10
bar x 10
65 x 5
75 x 3
90 x 3
belted
100 x 10 rep PR
Good mornings
65 x 10
65 x 10
65 x 10
Press
bar x 10
bar x 10
bar x 10
Note to self: DO NOT wear spandex on squat day. Men are disgustinggggg lol
My lower back is hurting extra bad today (before squats). I’ll spend some time tonight doing my lacrosse ball rolling and rehab stretches.
Noms:
Box of mac and cheese with chicken breast, fish oil
Protein bar
Massive salad: spinach, broccoli, cottage cheese, 2 chicken breasts, bacon bits, creamy french dressing
Chocolate milk
[quote]PixieThrower wrote:
Hmm. I’m not a fan of anything that causes spinal flexion and makes your abs contract so you turtle. I like McGill crunches, planks, palloff presses, exercise ball pull-ins and stir-the-pot. Your abs should be trained to resist twisting and caving, not initiate those movements. Go wander over to Hallowed’s log for some links I posted there on the subject. Just sayin… ;)[/quote]
It’s a machine where I extend my arms straight forward and lock my elbows. Then crunch forward. It’s actually one of the only ab exercises that doesn’t bother my knees or hip flexor and I don’t notice any spinal discomfort. Still bad?
[quote]DiscoDani wrote:
It’s a machine where I extend my arms straight forward and lock my elbows. Then crunch forward. It’s actually one of the only ab exercises that doesn’t bother my knees or hip flexor and I don’t notice any spinal discomfort. Still bad?[/quote]
Honestly, I can’t really envision the machine. What I will say is this: if you’re curling up into a ball for abs and pulling your shoulders to your knees, you’re creating some bad ju-ju for your body.
Here’s a link to an article:
http://www2.macleans.ca/2010/01/19/the-man-who-wants-to-kill-crunches/
And McGill video:
This is the machine I use. I don’t think I’m crunching.
Dani-I got your back on this one. I definitely fall on the anti-spinal flexion side of the fence, but I’m much less black and white about it now than I used to be. And I agree, that machine you’re using isn’t flexion. There may be better ones to use, depending on the person’s opinion, but everyone’s body is different. If this works for you, then it works for you.
men may be disgusting, but you got a hella nice view back there, so i don’t blame 'em.
I bow to lula’s knowledge on such things
congrats on the PR
also I go back and forth between yoga pants and big old jogging pants depending on my mood. And with the current weather we are having, well jogging pants is winning most of the time.
1/13/12
Bench
bar x 10
bar x 10
65 x 5
65 x 5
75 x 3
85 x 3
95 x 7 rep PR
105 x 1
115 x 0
with slingshot
95 x 2
95 x 2
115 x 2
115 x 2
105 x 10 (holy tricep pump!)
95 x 10
95 x 10
95 x 10
w/o slingshot
65 x 10
Straight bar tricep pushdown
30 x 20
30 x 20
20 x 20
Hanging knee raises
BW x 12
BW x 12
BW x 6? Started to hurt lower back so I quit.
Notes: Arms and grip were fried today after doing more maintenance at work. Carried and secured huge pieces of plywood for about an hour!
First time getting the slingshot to the chest today. I think I finally got the hang of it. I really needed to concentrate on throwing the bar lower on my chest. The first set with 115 was wobbly and insane but all sets after that felt pretty solid. The tricep pump was ridiculous! SLINGSHOT IT’S A BEST.
Noms:
cereal with milk, protein bar
roast beef, turkey, lettuce, mayo on a hero with an enormous iced tea
bottle of coke during workout
cheesy rice with ground beef
I see another Pr in there
Woo PRs!!!
Damnit I wanted 115 soooooooooooooo bad! I’ll take 95 for 7 for now though.
That’s a lot of benching. 95x7 is strong. Good luck with the DL program.
Do you use the slingshot purely for training purposes, or do you plan on competing geared? I can’t remember if you’ve answered this question before.
That’s some ridiculous bench volume, nice work. When’s the next meet? I can’t wait to see your numbers sky rocket.
Thanks nadia!
lula - Only for training purposes. It was a Christmas gift and at first I was minimally interested but I think it will help tremendously with my weak spots (triceps).
My next meet is in April or May. I haven’t decided which one I’ll do. The one in April is at the same place my last meet was at and I feel comfortable there but the one in May is only about half an hour from my house. My bf says do both but that would be too intense for me.
From yesterday:
Warm up:
glute bridges x 30
Deadlift
95 x 5
95 x 5
135 x 5
135 x 5
155 x 1 x 12 (1:00 rests)
Romanian deadlift
65 x 10
85 x 10
85 x 10
85 x 10
Hammer chins
2,2,2
Iso rows
70 x 10
70 x 10
70 x 10
Ab wheel
BW x 10, 10, 10
Noms:
cereal with whole milk, pear, protein bar
apple
wendys asiago chicken sandwich with bacon, french fries
chocolate mousse cake with milk
1/2 pound beef and cheesy rice, green beans
Notes: Deads were quick and painless. For some reason, I fell asleep at 8:30 last night and just woke up. Almost 13 hours of sleep!
1/17/12
Press
bar x 10
bar x 10
50 x 5
55 x 3
60 x 6
65 x 1
70 x 0
with some push
70 x 3
Seated dbbell press
15 x 15
15 x 15
15 x 15
15 x 15
15 x 15
Straight bar tricep pushdown
Total 85 reps with 20 lbs
Front raises
Rear lateral raises
50 reps with baby weights
Notes: Nothing better to kill my self esteem than a pressing day.
I also wanted to tape one of my heavier singles for a form check to see if maybe there are some tweaks I could make when I noticed my camera appears to be broken (all white screen with a crack in it) Excellent.
1/18/12
Squats
bar x 10
bar x 10
65 x 5
75 x 5
80 x 5
95 x 3
105 x 11 rep PR
Good mornings
85 x 10
75 x 10
75 x 10
Hyperextension
BW x 12
BW x 12
BW x 12
Assisted pull ups
-60 x 3
-60 x 3
-60 x 3
Notes: I watched a video of Mark Bell last night that said the most successful powerlifters are the ones who work their asses off. I thought about all of my past training sessions and realized I never really “work my ass off.” I’m not lazy and I work hard in the gym but I rarely work harder than I need to. I really tried to focus on that today. As a result, I pushed through my squats and was growling and grunting. Sure, it was only 105 pounds but considering I could barely squat the bar two months ago because of my knee pain, I am really happy with my performance today.