what do you do for your warm up stuff? Have you ever tried DeFrancos Agile 8? Thats a good one and there was an article on the main page here that has some good stuff you might want to check out.
maybe these will help?
gregron - thanks for the resource! My hip warmup stems from a video I saw from EFTs. I’ve posted it somewhere here in my log a long time ago. I really don’t spend as much time on it as I should. I bet my injuries would be nagging me less if I worked on it.
9/9/11
Shoulder complexes
Press
Bar x 10
Bar x 10
50 x 5
55 x 5
60 x 3
65 x 2 REP PR
Push press with wrist wraps
70 x 3
70 x 3
Bar x 10
Leg press
110 x 10
130 x 10
130 x 10
Triceratops
10 x 3 with a mysterious weight, don’t know how much the bar weighed
Box step ups
x a bunch?
PVC rolling
Notes: This workout was a cluster-fuck but I felt pretty healthy. My coach was working with a client today and used me as a dummy for teaching so it was cool but I think part of the reason I was all over the place.
Post workout meal: Bubba burger! I’ve been “dieting” for a week now but still the same weight. Maybe because I eat things like bubba burgers and milk shakes. But I’ve completely cut out breads besides ezekiel bread. My goal is to lose 3 pounds this month to get closer to my weight class for the competition.
Forgot to mention that I warmed up for my workout trying to leash train this little shit. While in the middle of our training, two women were mumbling to each other, “Is he walking her or is she walking him?” Guess I’m not doing that great of a job lol
Cute dog, Im thinking about getting one, but Im not sure if I have the time to give it the attention and exercise it needs.
I hope your bubba burger was a bun-less burger. Which brings up the question how do you eat your bun-less burgers? I had my first bun-less burger the other day, and it was given to me as all of the ingredients of a burger minus the bun, in a box. Lol. Sticky fingers.
Nice pressing, I also did some pressing in my last work-out. Twins!
And Ive included a video of stepovers for you. I do this one for a warm up, but I also can do the soccer step-over ;P.
Bird style.
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Thanks, that’s my dog Smokey. It is VERY time consuming. I am very lucky to have a very supportive boyfriend who at the time when we got him didn’t have anything occupying his time. So for the whole summer, my dog was never alone and he got a lot of attention. For someone without a lot of time, I can be imagine it’d be insane. This little guy needs an hour walk everyday or he is a maniac in the house. He’s chewed through my ethernet cable, destroyed clothing and is always trying to get on my countertops lol but I honestly think it’s worth it.
I ate my burger with ezekiel bread. It’s the only bread that I will eat right now and I only have it maybe 1-2x a week. But not too long ago, I used to make bunless burgers by putting avocados and salsa on top. It wasn’t half bad.
Thanks for that video. That’s not what I was picturing at all. Those look perfect for warming the hips up though. I’m definitely going to do these next time I deadlift/squat! Thanks!
Did someone say Bunless Burger??? 
YES!! See, gregron has the right idea! Avocados mmmm…delicious.
AM - Went for a long walk with my pup.
Deload week - first time I’ve ever taken one, I needed it!
Deadlift
95 x 5
95 x 5
115 x 5
135 x 5
Good morning
Bar x 10 x 5
Ab wheel rollout
Decline sit-ups
Med ball rolling on piriformis
Prowler pushes - 3 sprints x 15 yards, +50 pounds on the second sprint
Notes: My hamstrings and core are burning with soreness from my last session. Prowler pushes were hard. I had to sit down on the curb for a little while after those.
Wow!
Good work dani! And you call that deloading?
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beautiful deadlift and fantastic arch, booboo!
You are going to kill your comp…
How far out are we now?
Awesome socks and nice lifting.
How did I miss the competition talk? Are you doing a powerlifting comp. Dani?
Gregron - YUM!! I’ve done the sweet potato fries thang’… EVOO and Kosher Salt…but the thinly sliced ones look awesome. Did you do them in your oven?
[quote]Powerpuff wrote:
Gregron - YUM!! I’ve done the sweet potato fries thang’… EVOO and Kosher Salt…but the thinly sliced ones look awesome. Did you do them in your oven? [/quote]
yep. just tossed them with some evoo and Cumin then threw them in the oven till they were crispy (@ 375 i think?) tasty
good lifting Dani. Deaload week huh? I’ve gotta do one of those in two weeks and I’m not looking forward to it lol. I’ll just think “what would Dani Do?”
[quote]theBird wrote:
Wow!
Good work dani! And you call that deloading?
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Thanks! Yes, that’s my first deload =) I guess the prowler pushes may have been a little much.
[quote]Dasher wrote:
beautiful deadlift and fantastic arch, booboo!
You are going to kill your comp…
How far out are we now?[/quote]
Thank you! My competition is November 12th so I feel like I still have a lot of time.
[quote]PlainPat wrote:
Awesome socks and nice lifting.[/quote]
Thanks, they?re my new lucky socks. I usually wear crazy socks on max attempts, makes me feel more badass.
[quote]Powerpuff wrote:
How did I miss the competition talk? Are you doing a powerlifting comp. Dani?
Gregron - YUM!! I’ve done the sweet potato fries thang’… EVOO and Kosher Salt…but the thinly sliced ones look awesome. Did you do them in your oven? [/quote]
I haven?t mentioned it often in my log, that?s probably why you haven?t noticed. I am competing in November in a push/pull competition. (Deadlift/bench) I am not expecting to win anything, I already know there are some highly skilled athletes competing in my weight class. I just want to get used to the comp jitters I guess.
[quote]gregron wrote:
[quote]Powerpuff wrote:
Gregron - YUM!! I’ve done the sweet potato fries thang’… EVOO and Kosher Salt…but the thinly sliced ones look awesome. Did you do them in your oven? [/quote]
yep. just tossed them with some evoo and Cumin then threw them in the oven till they were crispy (@ 375 i think?) tasty
good lifting Dani. Deaload week huh? I’ve gotta do one of those in two weeks and I’m not looking forward to it lol. I’ll just think “what would Dani Do?” :)[/quote]
How you could you NOT look forward to deload week??? I really needed it! I think I will feel stronger when I get back on schedule. Like I said above, I might skip the heavy prowler pushes next time. Those killlleedd, but I LIKE what they do to my butt
Sorry if you’ve already mentionned it but is this your first comp?
[quote]nlmain wrote:
Sorry if you’ve already mentionned it but is this your first comp?[/quote]
Indeed it is!
9/14/11
Bench deload
Bar x 10
Bar x 10
55 x 5
65 x 5
75 x 5
Chins
BW x 3
BW x 2
BW x 2
BW x 2
BW x 2
Total: 11
Prowler sprints
15 yards x 3
sled pulls
30’ rope x 100 yards
Notes: I want to do more chins. I feel like I neglect them in my training. Also, I pretend to enjoy the prowler work but I really hate it. I wonder why I even do conditioning things. Is there any purpose if you’re not trying to lose weight?
Well if your doing MMA, then conditioning is important. Although training your martial arts is probably enough conditioning at the moment, unless you have a fight coming up soon?
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[quote]theBird wrote:
Well if your doing MMA, then conditioning is important. Although training your martial arts is probably enough conditioning at the moment, unless you have a fight coming up soon?
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I wish I could edit that out of my log title. I no longer am training jiu jitsu or any martial art because I have my stupid, wobbly knees. Therefore, for months, I have been doing zero conditiong. I go on lots of walks/hikes and I find that enough to keep me content.
Wobbly? Can I know more?
As far as powerlifting, I found the less conditioning I do, the better my lifts are (go figure) but conditioning is good for my soul.
Also, hiking is underrated! can be so hard!
[quote]DiscoDani wrote:
[quote]theBird wrote:
Well if your doing MMA, then conditioning is important. Although training your martial arts is probably enough conditioning at the moment, unless you have a fight coming up soon?
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I wish I could edit that out of my log title. [/quote]
Hey, if you go to your very first post and hit ‘edit’ you can change your log title.