It seems the vids are taking a while to load. I can’t see them yet.
Just catching up. So sorry to hear about getting your bug totaled. Glad you are still in one piece. That’s really all that matters, but soo scary. Life can sure turn on a dime. Glad you weren’t injured.
6/7/11 military press 5s day
cycle 4 week 1
warmups steel bar
working 5x47.5 5x55 4x62.5 + 1x62.5 after about 30 seconds.
1x70 with video
accessories
seated cable row 1x10 90, 100, 110
skullcrushers 3x10 45 with video
video for skullcrushers. I told I was was raising the bar ridiculously unevenly, but it doesn’t look too bad here.
Deadlift formcheck today revealed my hips are popping up starting as early as 115 lbs and continuing to 155.
backrounding becomes quite evident at 177.5. I put my feet wider and pointed my toes out a bit as instructed. My next strategy is to do pants-loads of deadlifts at lighter weights until I nail the form.
Over and out.
yay vids!! nice deadlifting. sounds like you got a good plan for that. your weighted chin looks a lot like my unweighted chin :-/ i get stuck at that place, too. i learned what skull crushers are 
Good for you for doing some detective work for your form. Might I also suggest adding pull throughs and RDLs for glute strength and face pulls for upper back strength! I have a feeling that your glutes aren’t “working” while your pulling. Your butt will shoot up so that your low back can start pulling the weight up, getting your “lazy” glutes out of the way (up). At lighter weights, really concentrate on squeezing those glutes, using them to pull the bar into your hips. The face pulls will strengthen your back so that you can lead with your chest, preventing the weight from yanking you down and away from your body.
smart, I think you are completely right. I’m going to launch a 6 week plan to focus on my deadlift and I will emphasize glute activation and back strength. I’ve done pullthroughs in the past, and I will add them back in. I’ve never done face pulls before.
Thanks for the check-in Alexus!
Take care everyone.
^ That’s great! I love facepulls. Make sure to really focus on scapular movement. The weight doesn’t have to be super heavy. Let your scapulae pull all the way out with the weight at the beginning/end of the movement. Then focus on squeezing them back and down as you pull the rope towards your neck! Let me know what you think!
I’ll do them today, because I suspect they will help my bench too. I just started adding shrugs in last week because I think I need middle back strength. I’ll let you know how they go.
[quote]arachne12 wrote:
I’ll do them today, because I suspect they will help my bench too. I just started adding shrugs in last week because I think I need middle back strength. I’ll let you know how they go.[/quote]
face pulls with bands are a great shoulder rehab/prehab move
You’ve really been hitting it spider-lady! great goin’!
Videos! Glute activation will definitely help with the deadlifts. I’ve been working on that alot with heavy rack pulls. Pull throughs are a great exercise for that as well.
You really rock the weighted chinups. I still haven’t attempted any of those.
Thanks Dog, honestly I’m feeling a little discouraged because after three cycles of 5/3/1 I tested all my maxes this week and they did not budge.
I will hit those face pulls and glute activation and see what happens. I need to make a decision about this program now.
Beautiful weighted chins!
I don’t know enough about 5/3/1, but I wonder how long you have to stick with the program before you see gains since it’s a “slow and steady wins the race” philosophy of strength.
I also believe that we all have natural plateaus that we hit on all of our lifts. Blasting through those requires a lot of focus on minutia.
I don’t know why Snap and Lex can see the videos. I still can’t see them. I’m so impressed if you are doing weighted chins. I guess with plateaus, you think about all the variables. Eating enough, too much cardio, program, down to technique and activation. Sounds like you are on the right track. The activation stuff is where I’d start, unless something is obvious. Nice training, Spidey!
[quote]arachne12 wrote:
Thanks Dog, honestly I’m feeling a little discouraged because after three cycles of 5/3/1 I tested all my maxes this week and they did not budge.
I will hit those face pulls and glute activation and see what happens. I need to make a decision about this program now.[/quote]
I think I went 6 months on 5_3_1 before retesting, I’d say give it more time
soldog, But I want it now!
snap, I’ve pretty much lost confidence in the program. The last time I made any progress on a lift was when I did variations (for the shoulder press) and when I did high volume form work (for the squat).
Measurements inspired by powerpuff
Height - 5’3" and a bit
Weight this morning 112
Wrist - 6
Neck - 13
Shoulders - 38.5
Chest above boobs - 34
Bust - 34
Chest below bust - 29
Natural Waist - 26
Hip - 32.5
Butt - 35.5
Bicep - 11
Thigh - at widest part 20.5
Calf - 12 1/8 < the combo of skinny calves and foot size makes me look like I have flippers.
Shoe - 8.5
Spidey - GETTING BOLD! I like it! And it has been fun for me to see you and Kimba’s stats. You’re about an inch taller, but we have the same shoulder, bust, and bicep measurements. And you are measuring bigger in your upper chest, probably because you actually have some lat development! LOL! Powerful thighs to match the booty! And we must have a similar bone structure. Same wrist. I expected Kimba’s to be a lot smaller, but she has a 5.75 inch wrist measurement. The three of us could certainly trade clothes! I’m finding it interesting that I outweigh you two, even though I’m a little shorter. Interesting to see the variation, isn’t it. WONDER TWIN POWERS - ACTIVATE!!
Impressive chins! But I do find you small chicks’ measurements a tad depressing. I’m hauling my 40 inch arse outta here.
Cal, would it help you to know that every time I see your beautiful back in the pretty blue tanktop in your avi I DROOL with um envy?