Hey Arachne,
Glad to see you’re hitting the new program hard. For facepulls, do you carry bands with you? If so, you can wrap them around a pole or a squat rack and do band face pulls!
It’s good that you’re looking into eating more. When it comes to maximum strength, food and rest are the true powerhouses!
Hi smartie, good idea. I saw some TRX straps today at my hovel-gym and those seem like a great idea for traveling too.
This has to be quick because I’m heading out to travel (again!).
Deadlift day still going light and keeping my hips downdowndown. Turns out it requires holding core very tight, so I’m guessing that’s what I was missing. Still enjoying this program very much.
Deadlift 45, 65, 95, 115, 135 < all good form. Strength-wise I could have done more. Form-wise, I’m taking it slow
RDLs 3x8 85 <still feel good. I’m glad to be strengthening my lower back
jackknifes with those TRX straps
Dumbbell swings 10x25, 30, 30 lbs.
I gained two pounds while traveling. I’m going to say that’s good.
Lifting!
Spider, I like what you are doing with the deadlifting a whole lot. Like you, I pull with my back when the going gets heavy, and that is not a good thing.
Definitely carry some bands with you when traveling. They are great for so many things when stuck with a lame-ass hotel gym.
Do you do DB swings like kettlebell swings?
I just added one treadmill mile to complete the day. Best time, 10:35. More important, perhaps, is that it is starting to feel natural and easy to run. I don’t think this has ever happened before.
Kimba, thanks, I feel really positive about it. I know how hard you work on your form and it pays off. I think it’s been over six months since I’ve felt any technique improvement on my deadlift so I expect good things from this insight. Core tight!
I’m doing dumbbell swings just like kettlebell. At 30, I have no worries, but I think as I go heavier I may be concerned about holding the dumbbell. Or maybe not. Maybe it’s just my own little oly lift. 
definitely keep up the form work - a complete necessity for longevity
[quote]arachne12 wrote:
I gained two pounds while traveling. I’m going to say that’s good.
[/quote]
high five
feed the machine you badass
Hi Arachne
I have a little mental check list for my deadlift. I’m conventional, are you a conventional deadlifter or sumo?
I was just working on trying to maintain my beginning back angle for the deadlift. I was lifting with my butt high too. I would have my start position set(with butt down) then in order for me to hold this I try pulling up on the bar a little(not trying to lift it yet) and shoving my ass down/out at the same time, helping me with locking/squeezing down my lats to lock in the angle before pulling. Then tried to maintain that squeeze while pulling/lifting to the knees, then I thrust the hips forward to finish the pull. I hope this makes some sense lol
Have you checked out any of Ripptoes vids? He has some good stuff on the deadlifts.
[quote]Charlie Horse wrote:
I would have my start position set(with butt down) then in order for me to hold this I try pulling up on the bar a little(not trying to lift it yet) before pulling. [/quote]
This is a nice description. Also referred to as taking the slack outta the bar.
Arachne: Have you started thinking about numbers for the meet at all? I’m in such a quandry with all my gear that I’m pretty clueless at this point. Only five weeks from today.
[quote]arachne12 wrote:
I just added one treadmill mile to complete the day. Best time, 10:35. More important, perhaps, is that it is starting to feel natural and easy to run. I don’t think this has ever happened before.
[/quote]
“Leave your old self behind.” Keep running.
what a beautiful message…
main, thanks! I’m eating like a horse and then I got on the scale and it dropped after the last trip. I’m thinking this is a growth spurt. I feel taller.
Nadia, omfg. That was awesome. Sometimes I’m the guy having the dialogue, less often than I like, I’m the guy leaving him behind. I think I just cried a little.
Charlie, that mental checklist comes and goes for me. When I nail it, I nail it. I never forget to set up right, but the hips shooting up seems like something that sneaked in recently. Slack taking out: good. Hips down: good. Locking lats and core: BAD! I’m working on it and maybe I’ll break through. Recently I’ve been doing Romanians to supplement my usual conventional.
Snap, I’m so focused on trying to make some improvements right now I haven’t even thought of it. I’ll probably open with something I can do at 80% 1 RM, say squat 100, bench 80, deadlift 170. This time, I think I’ll try to really challenge myself for a 1RM at the meet, because I have more confidence now. I’m sorry your feeling all disorganized because of the suit. I hope it all comes together at the right time. Text me if you want me to meet you at the gym and just listen!
Got my lockout workout done in the hotel gym. Not ideal, but whatevah.
Practiced lockout on the bench press machine and I’m all like wtf because the bar has fixed travel so it’s either in the wrong position to begin or end. What the hell is with this machine? Finished by locking out some 55 lb dumbbells. I’m not sure how much to short the press motion so I’ll go re-read the simple strength article.
Did some skull crushers with 15 dumbbells and a whole bunch of high rep dumbbell bench press.
I moved the pallof presses up to 30 lbs and they almost pulled me over. They’re also easy to cheat by not fully extending. Did no curling or shoulder saving exercises.
I’m going to need a real gym for squats tomorrow. Do they have 24 hr fitness in Canada??
I did NOT get on the treadmill but I will tomorrow morning.
I’m eating a beet and goat cheese salad in Montreal. Beets are f’ing awesome. Life is good.
Montreal? you world traveller you
good job getting it done on the road, I’ve been there and it ain’t easy
[quote]arachne12 wrote:
Oh and I got on the treadmill last night even though I had two glasses of wine at the networking reception. I put the incline up high and walked fast to compromise.[/quote]
Lol! Two glasses of wine would have me walking backwards on the treadmill. Good on you!
Nice training in here, madame! Especially while away on work trips! You have my utmost respect.
I like what I’m reading on the DLs too. Nice job correcting form and moving up in weight. This will pay off in dividends! I find pulling conventional so much harder than pulling sumo! For me conventional has many more challenges. I’ve recently started doing trap bar Dls though, which i believe are like a precursor to pulling conventional, so maybe one day I’ll be a better conv puller…who knows!
Keep up the great work!
I like that ad. I have dialogues like that with myself all the time (although usually it’s about food). Beets are good, too, although I’m always alarmed by the pink pee afterwards…
Good on you for getting your workouts done in less than ideal facilities. Too many people would make the excuse and not workout at all.
Welcome to my beautiful city Arachne - where good food is everywhere
No 24 hours fitness as far as I know but some pretty awesome gyms where you can get a day pass. Just tell them you moved in the area and are shopping for a new gym. They might even let you in for free.
#1 Monster http://www.monstergym.net/ - it even has parking. Right off highway 40.
#2 Progym http://www.progymsergemoreau.com/
#3 energie cardio OR Nautilus Plus - those chains are all over the place
http://www.nautilusplus.com/homepage
#4 Finally if you are willing to work out after 6pm you can hit my powerlifting place
epicentretraining.com I’m sure Kacey will let you in for a day to use the power racks.
Good luck! How long will you be in town? are you here for business or fun? I feel compelled to say sorry for thecrappy weather -lol.
Frenchie! I did not realize you were in Montreal or I would’ve insisted on a workout or cafe. Found my place before I got your recs. Merci! I LOVE your city. It is gorgeous!
Shout out to Body Quest on Rue Catherine. The super-nice big guy at the counter helped me out with a day pass. I only embarrassed myself a little in the squat cage because I’m not really used to those and racked 1. crooked and 2. too low to begin. A smallbutmighty dude helped me raise it and then later I tried to lunge in the cage, hit the pins and moved out of the cage. I got stares from the 5 large dudes lifting seriously.
All in all I was VERY happy with this drop-in and I will go tomorrow.
Squat 5x45, 55, 65, 75, 85, 95, and 100 (rpe 8) Slight knee-cave/lurch
Good mornings 3x8 60
Single leg ball curls
Lunges 4x55 hit the damn hooks, 8x45, 8x55. Lunges are extremely hard for my left knee down so I’m glad I’m doing them.
dog, masch, and cal, I will take those compliments. It’s hard as hell to go find a serious work out on a business trip when everything revolves around the food and drinks.
Masch, I think conventional is well suited to those with freakishly short legs like me. I’m very interested in trap-bar deadlifts, because I’m dying to see if I could lift more that way, but it’s not clear to me whether it would translate to my conventional. That’s all I care about. I will have 230. Oh, yes, I will have a 2x deadlift if it takes everything I’ve got.
PS Cal, the red poo was deeply disturbing…
ooh. i didn’t know beets did that. i knew about asparagus… but not beets. we like to put beets on burgers in these parts. it is an aussie-burger or a kiwi-burger depending. an egg, too. not quite sure why.
great job on keeping up your training with all your traveling. glad you found a good gym.