Yay for working your ass off in the gym!! Good job with the squat rep PR 
Boo to broken cameras 
How’s your knee doing, btw?
Thanks Pixie!
My knee is doing pretty good. I feel zero pain during squats but both knees are still very stiff and achy when I’m kneeling or squatting ATG. I actually don’t think I’ve properly kneeled since I first injured my knee. I’ve learned to live and move without aggravating it but sometimes I’ll test it out, and just think, “nope, still not 100%.” But I can squat below parallel and I am fine with that. I honestly never thought I’d be able to squat again.
BIG volume on Romanians!
I guess I ususally do three sets of 8-12
aaand nice benching etc.
now, pic of yoga pants pLZ
I’ve been meaning to ask if it is stupid to do high rep romanians. Whatchyall think?
[quote]DiscoDani wrote:
I’ve been meaning to ask if it is stupid to do high rep romanians. Whatchyall think?[/quote]
Well my romanians are a hamstring accessorry…
My program is structured with my main body part lift via 5 3 1 so for hamstring day thats my Sumo DLs from the floor. Then I do four sets of hamstring curls either seated or prone…
The rest of my lifts are 3 sets each I mean the accessories are only three sets each the main lifts which open each workout I do 5 3 1 then four sets of the complimentary movement either pull or push as the case may be.
this makes no sense lol. can’t splain it right.
I guess what I’m saying is if your romanians are an accessory lift which I think they are… I would stick with 3 sets but yeah 8-12 reps per set is good and then just follow standard progression.
Yes, I’m doing them for accessory. I think you explained that just fine! I feel like I should be using a lot more weight. I think I read that it’s recommended to use 65& of your one rep max?
[quote]DiscoDani wrote:
Yes, I’m doing them for accessory. I think you explained that just fine! I feel like I should be using a lot more weight. I think I read that it’s recommended to use 65& of your one rep max?[/quote]
I use the heaviest that I can stand for my progresion so it goes like this:
(assuming once a week romanians)
8-12reps x ____ weight x3 sets
Week One:
8reps x 95LBS x 3 sets (that ninety five pounds x 8 reps s/b all the reps of 95LBS I’ve got!)
Week Two:
9reps x 95LBS x 3 Sets
Week Three:
10reps x 95LBS x 3 Sets
Week Four:
11reps x 95LBS x 3 Sets
Week Five:
12reps x 95LBS x 3 Sets
YAY! I worked from the bottom of my rep range all the way to the top! YAY! Now I get to increase the weight and drop down to the bottom of the rep range like this:
Week Six:
8reps x 105LBS x 3 sets (This is assuming you can do eight reps at 105 x 3 - if you can only do 7 its cool start with 7 but if you can only do 3 its too heavy and you should only go up to 100LBS lifted)
Week Seven:
9reps x 105LBS x 3 sets
Week Eight:
10resp x 105LBS x 3 sets
See how I work that? Sometimes with certain movemenets like oh DB Bench press or something its REALLY hard to jump from the 35LB DBS to the 40LBS DBS and I’ll go week after week failing to launch the 40’s and doing more and mroe reps of the 35’s instead. On something like Romanians it should be pretty straightforward to follow the progression through your rep range, increasing weight lifted when you get to max reps.
Cool Hallowed, I’ll try this!
1/20/12
Bench
bar x 10
bar x 10
65 x 5
75 x 5
80 x 5
90 x 3
105 x 2 rep PR
110 x 1
with slingshot
115 x 1
125 x 1
130 x 0
95 x 10
w/o slingshot
75 x 10
75 x 10
Dumbbell tricep extension
total 100 reps
Noms:
Tunafish, mayo and crackers
Roastbeef, turkey, cheese hero
Jamaican restaurant: tropical chicken with pineapples, candied yams, mac and cheese
Notes: I was/am really exhausted today. Stress and anxiety has been high this week unfortunately.
Good workouts I agree with Hallowed’s accessory progression scheme.
[quote]DiscoDani wrote:
I feel like I should be using a lot more weight. [/quote]
I think your RDL weights look light compared to how much you pull.
Regarding the slingshot, does it ride up on your neck? I don’t use one but find it royally frustrating to keep it properly positioned on my coach.
[quote]kpsnap wrote:
I think your RDL weights look light compared to how much you pull.
Regarding the slingshot, does it ride up on your neck? I don’t use one but find it royally frustrating to keep it properly positioned on my coach.[/quote]
I thought they seemed out of proportion!
Nope, I don’t think it does ride up on my neck. It happened once but I just had to make sure I was throwing the bar “down to my dick” as my bf says and it never happened again.
[quote]DiscoDani wrote:
Nope, I don’t think it does ride up on my neck. It happened once but I just had to make sure I was throwing the bar “down to my dick” as my bf says and it never happened again.[/quote]
Taking that ‘whispering sweet nothings’ thing to a whole new level, huh?
Nice training in here Dani. I checked out your meet video and write up again last night to calm my jitters, so…thanks!
[quote]cholulalula wrote:
[/quote]
Taking that ‘whispering sweet nothings’ thing to a whole new level, huh?
Nice training in here Dani. I checked out your meet video and write up again last night to calm my jitters, so…thanks! :)[/quote]
He’s quite the romantic.
Sweet about preparing for the meet! If you have any other questions, let me know. The jitters will stop once you get going. That’s what happened to me. Bring food and water and some caffeine if that normally helps you.
catchin up to say Hi!
[quote]DiscoDani wrote:
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.
[/quote]
HA! So true. Sometimes there’s nothing more gratifying than having to really dig deep to finish a lift. Its a strange exhiliration, no? I find this ability varies for me greatly depending on the time of month. I have 2 weeks per month where I feel silly strong, and I feel I can really go hard. And then the other two weeks where I’m just all sorts of mediocre. lol!
Interesting rep scheme Hallie. I never think to progress reps, and always just progress weight. I should think about this more for my RDLs too - I know for me, as the RDLs get heavier, say over 115, I start stiff legging them. Hmm…
Great work in here, Dani! And great news on the knees! Keep them healthy, mama.
glad the knee is holding up.
I also keep accessories in the high rep range.
boyfriend sounds cool
keep working that ass off!
Your boyfriend makes me laugh my ass off
Keep up with the rehab and hopefully the knee stiffness will start to go away!
Thanks girlies!
1/22/12
Warm up
Glute bridges x 50
Deadlift
135 x 3
135 x 3
135 x 3
145 x 3
155 x 2
165 x 1 x 10 (last 5 singles were belted)
135 x 5
Reverse hypers
No added weight x 10
+20 x 10
+20 x 10
+20 x 10
+20 x 10
+20 x 10
Hypers
bw x 10
bw x 10
bw x 10
bw x 10
bw x 10
Noms:
Roll with turkey, bacon, cheese and lettuce
Bottle of coke
Roll with turkey, salami, cheese, mustard
Cracker barrel: Chicken tenderloin, mashed potatoes, corn bread, green beans, mac and cheese
Ice cream milkshake
PVC rolling on quads, piriformis and IT band
Notes: Went to train at the gym of the one and only Derek Poundstone!
It was a 1.5 hour drive but totally worth it. Him and his Mom were the only ones that were there when my bf and I arrived in the morning. While Derek was outside helping my bf, his Mom told me some pretty hilarious stuff about him. She said he was always the sensitive of the brothers and she always warned people that one day he was going to be big and beat everyone up since he had a six pack at the age of two. She also, unfortunately for him, told me that he cried a lot lol Poor guy. He was awesome, very friendly and obviously enormous. His wife was there as well and gave me some tips on using some of the equipment there. Great gym with awesome equipment as well. I highly recommend it for anyone who lives near Connecticut.
Hmn… as far as weight pulled from the floor versus weight pulled on romanians…
I think I started doing my romanians with the big wheel (so 135LBS) right around when my maxx Sumos were about 165(ish)
Right now I just PRd with 195x5 on Sumos… and am doing 145LB romanians three sets of 8 (approx)
so a 30-50LB diff… the thing with romanians is to not go so heavy that you shorten your range of motion. Really stretch that ham out and get the bar LOW to the platform as you can.
Hallowed - Yeah, that’s why I was using such low weight. When I put on more, I was more hesitant to go lower.
Also, here’s a progress picture. I’m getting chubby. I also don’t know if it’s just me but does my right hip look like it sticks out more than the other hip? I notice it from the front AND back angle.