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322

LOG # 49

Bench for explosiveness.

135 5x5

165 10x1

145 5x5

135 5x5

Jacking up the amount of reps has been really helping me, however once I start doing that my body gets confused when I stop, and my strength kind of hides away up until I start adding reps again. So I’m having to float around in this sweet spot between higher reps but not so heavy weight that only gives me 1 or 2 reps per set. After a while I hope to be able to shred out reps with heavy ass weight lol.

I’m noticing my dominant side is tiring out waaaaay before my right side ever does. Specifically my shoulder and the muscles that surround my armpits. I noticed it a lot more when I have to balance when doing DB work so ill have to fix that with a few things. I’m started doing uneven carries for my left side and right but paying attention more to my left. Nothing fancy just walking back and forth a couple of times while carrying a plate.

For bench the main focus was right as the bar touches my chest and working on driving it straight up. Tensing up is a struggle sometimes if my shoulder and triceps tire out too quickly. Since I’m short I can kind of tweak this ever so slightly by moving down on the bench so that my chest can do its job, so instead of having the bar pushed down the bar is moving up and down almost directly over my neck, and i can target my chest a lot better. I can nestle it under my boobs so that I’m hitting depth, so no issue there at least for training. Once i actually compete ill have to follow guidelines. Wide grip helps with this but i have short arms so sometimes i struggle getting the bar out of the rack without going to narrow grip, but thats beyond dangerous moving my grip outwards while unracked with the weight. There isn’t much i can do about that because the mounts are bolted down in there so ill probably have to be that one misfit benching in the squat rack.

Secondary work:

Compound row 6x6 w/ 145

OH press 80lbs 3x5. This took me to failure actually. I wasn’t intentionally trying to go to failure but it did happen. I don’t mind this happening because when I attempt to do it again I can usually add up to 20 pounds give or take but with less reps and/or sets. OH press for me is tricky because my back REALLY enjoys trying to override everything else and I tend to save OH press for chest and shoulders. I have to force myself to not do that thing where I jack my chest up and drive the back of my head into the seat. Really strains my neck.

DB incline chest press w/ 35s 5x5

Hanging leg raises 4x10

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It’s your gym’s fault for having a crappy bench :smiley: and never shy away from asking for a lift off.

Depth for Bench is touching the chest so if it works you can use your body’s natural curves as an advantage and shorten the ROM.

LOL that is pretty beast mode. Next time hopefully hubby will go set for set with you!

And glad your body is balanced and not stressed anymore. Everybody goes through versions of that and it is not fun.

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Exactly. The big thing for most people on bench is following the calls: ‘start’ to begin taking the bar down to your chest after unracking; ‘press’ to press the bar once it is held motionless on the chest (see below); and ‘rack’ to rack the bar once your elbows are locked out.

The other thing that gets people is the pause on the chest. Depending on the federation, the rule providing that the bar must be held motionless on the chest before being able to receive the press command is interpreted differently. Some federations (notably the IPF and it’s affiliates) seem to take the view that this means you must literally hold the bar motionless on your chest for a short period of time (usually about a slow one count), so effectively you do a paused rep. Other federations interpret the rule to mean that you must control the bar sufficiently so that when it touches your chest it is momentarily motionless - which means if you have good control of the bar you will get an almost instantaneous press call.

Also, some judges may make you pause slightly for your first two attempts and then cut that pause way down for your third. I think that is done so that you show that you can control the bar with your easier attempts and then they cut you some slack on your heaviest one. Personally I don’t like that approach, but it isn’t my business to like what the judges do, just make sure I give them no option but to give me white lights.

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It’s a fitness connection so I can’t expect too much from them.

And I’m not sure if I’m that curvy enough to really have an advantage. I am short and have short limbs so the traveling distance is already perhaps shorter than 7-8 inches w/ a respectable wide grip. Not super duper wide though.

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I was going for the USAPL sanction. So I’m not sure what they’re protocol would just yet. I’ve downloaded their rule Manual but I’ve merely skimmed over it. I’ve been implementing dead benches not only for strength but for that exact reason too because I don’t have a problem touching the chest but anything over 135-145lbs gets difficult for me to hold in isolation at the bottom. But I don’t think it’s anything that can’t be strengthened by just holding it and learning to do it longer.

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That’s the IPF affiliate so you’ll need to pause. I’d practice two second pauses to be safe. Your squats will wasp need to be deep, hip crease well below parallel.

I’ll be open and recommend AGAINST competing in the USAPL. The IPF and its affiliates are often stuck up and exclusionist. I have also heard of and seen too much improper running of meets (including judging) to have any time for them.

If you want similar standards I understand the IPL (USPA) effectively have the same interpretation of the rules, and offer both tested and non tested divisions

If your concern is PED use I will tell you now, no federation is drug free. Some are tested, sure. Those tested federations still have competitors using PEDs.

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Oh okay I see. Well thanks for telling me. And I understand that PED use can’t really ever be monitored but then again that’s between the person who uses them and themselves. I do realize I’m rather average but for what it’s worth I wouldn’t mind competing maybe once or twice.

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Shoot you’re telling me lol. I’m glad I can bounce back fast from instances like that considering I’m young. And I’m glad I don’t have predispositions to any reproductive issues in my bloodline. And to throw some facts out about my heritage, my past relatives are actually extremely mixed once you go back a few generations. My lineage was involved in the U.S. Slavery stuff back when, but a lot of them had children with the white plantation owners( most of whom came from Dutch areas across seas). Surprisingly I’ve read up on some historical papers that were preserved when. I went online and researched my family history and the lineage on my mothers side, quite a few plantation owners were actually extremely nice to my older relatives who lived there. ( They were settled kind of in the Rhode Island area and branched off into the tip of Virginia). I read an excerpt about day to day living conditions and the only noticeable difference between the families was the sizes of the houses and how many horses and/or cows they had. They literally shared everything else and got along dandy. They usually just took care of everyone that was young and they had their duties as they aged and whatnot, so up until my grandmothers grandmother (I think?)on my mom’s side, anyways somewhere around that time, before her it was very half and half. So I have mixed genes flowing around in me. Which Is cool when you think about it. And surprisingly enough it’s like that on both of my parents side but on my dads side it’s a lot more recent than my mothers. His mothers Mom was about 75% Dutch, and the other half of her was African/Moroccan. My Dad is actually a very brighter burnt orange kind of brown, but he works outside so his face is a lot darker but in the areas where he gets no sun he’s a light shade. His lineage was missing some things when I tried to research it, but his relatives were treated okay too, not as nice as my mothers but they never documented any extreme abuse. The only “punishments” I read about were instances where they couldn’t go into town and mingle if work wasn’t completed as prescribed. My mom is a very chocolate smooth brown and she’s ALWAYS outside. But you can tell a lot about our heritage by our hair texture. Most often times people ask if my hair is real or if I dye it and I always say no. It’s this very sandy, shimmery, yellowish darker clay brown color, and my curl texture isn’t tightly coiled whatsoever. It’s more of a wave spring type of curl (if that makes any sense) and it’s extremely light and fluffy to the touch. Im kind of a mix of my moms chocolate color and my dads burnt orange color in sunlight. Most often African Americans have that coal black super coiled type of texture. But of the health issues that African American people and European descent people can get, I can easily get a horrible combo of both, but on the flip side so long as I stay active and eat healthy foods I can skip right across everything. My dad is a good example of this he has no health issues whatsoever other than the fact that he’s lactose intolerant. But if you look at everyone else in my family, my mom has High BP and so does my Brother. Both grandmothers on either side have high BP, osteoporosis, and Diabetes, My Uncle has high Cholesterol and high BP, and my two Aunts on my dads side, one has High BP, and the other has Diabetes, high cholesterol, and Asthma. The only difference between my dad is simply because he used to be a beast in his earlier years and he lifted a shit ton and ate like a horse and used to hike everywhere. That’s it lol.

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Sorry for the info vomit, I went off on a tangent but I found this out not too long ago by never really told anyone except my husband, and it came to mind when I mentioned health issues lol. what I was trying to say was I’m glad it wasn’t anything too serious. Lol. But when I found this out I was honestly surprised because with all this hate raging over here in the US between skin colors, I have to kind of step back because yes slavery was shitty (boohoo, shit like that has happened to many other cultures), there were MANY many instances of kindness that go unnoticed and had I not been proactive about researching I never would’ve known about my own heritage. And that’s why kindness honestly trumps everything else and the ability to move on and forgive the mistakes of our past folks.

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LOG # 50

Deadlifts for explosive and reps

Ever since i hurt my back ive been needing to put my belt on a lot sooner once i reach over 200lbs. Its not my SI for sure i know that now. Theres something going on in the lower lumbar. Its not a muscle because this thing gets tense when i completely round my entire back. I notice it when i first wake up and bend down to get my phone, or tie my shoes, put my pants on, or wash my dog, or whatever else. Rolling the area DOES NOT help, but stretching it out does. I may or may not have upset a disk. I’m not sure. I don’t think its herniated but i cant be too sure. Its not too severe, but i do notice a bit of stiffness only when bending down. Ive had to keep the lower lumbar neutral, but i do slightly round the upper back, but not by too much, and it usually happens once the weight gets super heavy. So I’m just going to be proactive and look up some good physical therapy to get everything back to normal. The weight belt helps SO much though.

Anyways,

started out with machine rows 75lbs 3x10 to get a warm-up and get myself sweating a bit.

Deads: Bar warm-up as well

135: 5 reps to get the motion flowing

stayed between 225 and 245lbs to get stronger with higher reps.

completed a 2x5, then a 3x8 (trying to get to 3x10), for a total of 34. I want to have my weekly total be between 40-60 reps for deads. Anything lower than that and my strength leaves.

backed down to 135 for 10 straight reps.

Secondary work was a combo of abs and posterior chain. I did incline sit-ups first with no weight, then while holding a 25 pound plate. 3x10 with no weight, 5x5 w/ 25 plate.

I will say now that my butt is by no means small, and it jumps off of my lower back so while doing this its hard for my back to actually touch the bench, but whatever. Both times my focus was on keeping the posterior chain as tight as possible and keeping my back neutral. I could feel my lower lumbar being targeted quite a bit, but i also felt a ton of relief as well. with no weight i also targeted my abs really good too, and kept them tight.

After all of that i just did some leisurely stretching and paid attention to my back. I’ve noticed theres muscle down there, but the actual spine itself is just agitated a bit, but I’m glad theres something there to help support it.

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332

Amazing remix by the one and only Midnight T-rex.

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HA! he is balding like fuck though lol

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I could get into that for some dead reps!!

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Everyone I’m around is always surprised I listen to music like this. My high school career consisted of school and nothing but raving and constantly tripping balls. I’m honestly surprised I’m this cognizant about anything and how I slipped past school in the 3. Something average.

This guy is always on point with his music as far as heavy bass lines and synths and swoops. His music is very sway and wobbly type, he’s not a trance dude however. But I have a SLEW of artists locked in my memory so I wouldn’t mind being someone’s music library for training sessions. Lol. This mix is kinda on long side though.

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DITTO hahahaha survival of the fittest and all that I guess :smiley:

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My theory on that, speaking on psychedelics and stuff, I think wherever your mind is and your innate ability to be very in tune with your conscience and personality and being okay within yourself is what draws the line between “yea that was a good trip, I’m cool now”, and having to check into a psyche ward, or having traumatic reoccurring incidences as a side effect.

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LOG # 51

This morning I took over my husbands Xbox 1 because they have some AMAZING interval and drills on there for which I can’t keep up with a single one. I’m pouring sweat every time, and some of the instructors on there are basketball, football, and track players.

This video was roughly 35 mins? Could only keep up until 27 min mark. It was a fast combo of burpees, football drills for foot speed, jumping, and doging techniques. To and fro, in and out, side to side, and front back.

Bopped around today for cardio at the gym this afternoon. Just did 30 mins of elliptical. And switched to some 10 min off and on sprints at 1 min each.

My hubby bear is extremely sick. He’s got Strep (correction: tonsillitis) But it’s super instense. I’ve been kissing all on him and hugging him for the past three days, and the only reason I’m not sick is because my immune system is Pretty healthy and my basal temp. Is always sitting at 99.2-3 degrees so I tend to be good on that aspect. And I’m ALWAYS warm. Some days it’s higher than that if ovulation is occurring or is about to.

He can’t eat anything solid and drinking water hurts him. Hot sweats and violent chills. Mucus running from nose and eyes, his eyes are also very bloodshot. Fever of 102-103 ish. His skin is patchy, and his tounge is cracked looking. I’m been giving him fluids ever since I got off work. Our dog hasn’t left his side, she won’t even go outside to use the restroom. My mom is an MA so she does have prescription meds on hand so we’ve gave him a muscle relaxer,Tylenol (low strength for the headache) and his mom dropped off some amoxicillin. So I’ve been babying him and watering down my protein shakes I keep. He can and can’t keep food down depending on what it is. He hasn’t thrown up since the first shake so around 11 I’ll get him up to have another one. Cranked the apartment temp. Up to 77-78 so the cool air doesn’t irritate his sinuses, and he’s just going to have to sweat this out. My poor thing. :pensive:

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339

LOG # 52

Squats reps, also worked on explosiveness (probably just going to join those two together for days where I do reps and explosive)

Surprisingly on a Sunday the gym isn’t so crowded, and I found a squat rack immediately.

Warm-up: Bar 5 reps. 135, 5 reps.

180 3x5

200 3x5

225 5x5

275lbs 5x5

305lbs 3x5

backed down to 275lbs 5x5

I’m super excited that I am now able to get up to 300lbs for some reps instead of only being able to group that in map rex days where I can only dish out 2 reps before backing down. I had a ton of energy today, and my quads and hams held up very nicely despite the shaking that was going on towards the end. Today I had a little more sugar than I would have liked to have had. I also jacked my carbs up to ~300? But I’m okay doing this now on heavy days for obvious reasons. On my cardio/systems days I back the carbs down and keep the protein at maintenance level.

Squats ate up most of my time, so I only had time to do one secondary movement which was leg press.

135lbs 3x10

235lbs 3x10

Rotated between wide stance and narrow stance, and high foot/ low foot placement to target glutes, and hams. Then I switched to calf raises w/ 235lbs 2x10.

Got a decent pump nothing super duper.

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Alright so I got some liquid gold for you guys. Wanted to show you how I’ve been progressing on form and whatnot. What do you guys think? This was 275lbs? yea. I originally did 5 reps, but I noticed my form was getting sloppy because i was rushing so I re-did the video but only got out two because I was getting worn out lol.

Forgot my good belt at home (again) otherwise i’d show it off too. lol

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That’s looking pretty good. I’d probably try to take fewer steps during your walkout but that’s a relatively minor thing.

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