Just glad you got hooked up with a rack and had a good time 
cereally send me a shout if work ever brings you this way again - we could totally do workout and pig out. My favorite combo.
I didn’t make it over to Body Quest yesterday but I went for my bench workout today. Still on the Simple Strength, month 1, week three.
Before I post my workout, can I just ask Frenchie if all weight-lifting Canadian woman have fantastic asses, or is it just Montreal? While I was there not one but two women were working out and they were both fabulously strong-looking. I was deeply humbled. The first one literally was as gorgeously built as debraD but with flowing red curly hair. Back to lifting, harder, heavier for this skinny white girl. Also I need a tan. Curse you brown people!
Bench 5x45, 55, 65, 75, 80 rpe of 8.
I’d like to break into this workout again to ask all the shorties out there how the hell you handle commercial gym equipment distances. Especially you, Nikki. I’m constantly adjusting things in my own gym and when I go to a commercial gym I am seriously challenged by the lack of flexibility on the bench station in particular. The pins are too high, and the lower bar is so low I almost it twice. I guess one solution is to develop a huge back so I’m higher up, but that will not address the pin issue. Just saying. Back to the log.
Barbell rows 8x50, 60, 60
Closegrip bench 8x50, 50, 50
Windmills 3x8 with 20s
Facepulls 3x8 at 60 < it appears this machine was equivalent to mine at home.
That is all my friends.
Wow. I just spent an hour catching up on Nikki’s trainwreck thread. I had no idea. Seeing Bear’s video reminded me I forgot to log that one of my bench reps at 80 was short. Either the 4th or 5th didn’t come near touching my chest. That’s the first time that’s happened. I’m so ashamed.
Keep striving y’all!
I feel you on the gym issue! I’m 5’3" with shoes. I always struggle getting set up on bench. Even with a good lift off, my tight back comes all the way apart so I have to get reset after I get the bar.
Great lifting! I really think this is the right program for you. The assistance work prescribed will really help you get those proper movement patterns ingrained!
About the asses I would say first genetics - many of our female ancestors were “fille de Joie” and I would assume a good ass would come with the job for some of these. lol.
second our “bon vivant” attitude means that we love to play and love to eat. Ass is part muscle part fat. Sprinters have great asses but not cardio bunnies who spend their days dieting and hitting the treadmill. Good food and heavy lifting gives you that ass.
Thanks smart. I am full-on dedicated. I also intend some vid this week, of face pulls and deadlifts for form check.
Main: nom. My people tend to develop big square butts when eating our germanic food and gossiping about our neighbors. I’m checking monster.com for jobs in Montreal.
Deadlifts tomorrow!
Spider, so glad you had a good workout in Montreal, one of my favorite cities.
I accept no genetic excuses for germanic asses (I’m half german, half swiss). Deadlifts, pull-throughs and barbell hip thrusts for the assal-win.
kimba, you’ll find no excuses here! I worked most of the assal region today (except dammit I forgot to start with glute-activation.)
Deadlift day, simple strength program, week 3 (sort of)
I say sort of because I am just being totally uncompromising on from and lifting pretty light.
5x45, 65, 95, 115, 135 1x135, 1x135, 1x135, 1x135 asking my lifting compadre to watch for hips shooting up. I made a small breakthrough on those last few singles by thrusting my chest up and arching my back. Big improvement in form. I could feel it right away.
Romanians 2x8 95
Jackknifes 3x8 to feet on smaller ball
Kettlebell (dumbbell) swings 35 <aha these just got challenging.
Stepups (aerobic step and a piece of wood - not quite high enough) +30, +40
Lockout day tomorrow, for the first time in my home gym.
Lift well, lift often.
[quote]arachne12 wrote:
Curse you brown people!
[/quote]
Hey! I didn’t do anything 
That commercial was pretty cool. I think everyone’s been there.
[quote]pch2 wrote:
[quote]arachne12 wrote:
Curse you brown people!
[/quote]
Hey! I didn’t do anything
[/quote]
Hm. Except be fabulous when I’m all blotchy and red and shit. Hmmph, I say.
Simple Strength week 3, lockout day.
Body composition note: when I returned from Montreal, my partner hugged me and said ‘have you lost weight? You feel great’ I have not lost weight. This morning I noticed the return of the top two abs. My core’s been pretty fluffy for a while and I think this is good for more reasons than vanity. It may lead to heavier lifting. I know it leads to better sex. No hand numbness in weeks. Ass-al numbness, affirmative. Skin, good.
Pin press lockout work from the hooks to lock out (very short distance) 45, 65.
Then I found to my delight that the squat rack rails are perfect for partials and did 65, 85, 105, and 115.
Skull crushers 2x8 50 first set was hard. Second set much easier.
Pallof press 8x20, 20x30, 20x30 < I can’t understand the instructions in Robertson’s article but I guess I don’t care much.
This concludes week three of simple strength. Next week is a light week. I’m inclined to skip it but I haven’t decided yet.
Muito blessings to all of you.
haha. i tried a pallof press but i couldn’t remember the instructions, either. just kinda pulled the cable around at various angles with my arm and concentrated on holding my core tight. maybe i just made shit up but my abs and obliques were feeling it so i guess that is good.
sounds like you are making some progress on your deadlift form. i love it how things seem to just click into place sometimes.
congrats on your body comp progress
It’s always gratifying when stuff starts to tighten up. My upper abs are usually the first area to lean out on me. Lower abs, not so much. Hrmm.
I like the Pallof press too, except I don’t often do it. I suppose I should - it’s just a faff to set up the cable machine. I’m so fucking lazy.
Cal, I’m the same way on the abs. Lower belly is where I track whether I’m lean.
Alexus and Cal, it’s entirely possible I’m doing the pallof wrong, but I like what it and the jackknifes are doing to my midsection. I just put the rope handle on it and step away sideways and then push forward. Cal, what do you have to do to set up?
7/5/11 Squat SS month 2, week 1
Squat 3x 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110 < just feeling my form, chest up, foot placement… it was all a pleasure.
Good mornings 2x6 65 < way too easy to cheat a GM. I have only myself to cheat.
Ball leg curl 1 leg 3x8
Abwheel from feet, not full rom. 3x8
7/6/11 Bench SS month 2, week 1
Bench 3x45, 50, 55, 60, 65, 70, 75, 80, 85 < I still don’t think I’m budging on these. I will keep the faith.
Face pulls 4x6 90 < there may have been more sets of these. I lost count because I was talking to our new innovation director.
Barbell row 4x6 65
Incline Bench 3x8 45
Windmills 2x5 25s
Carry on, then.
[quote]arachne12 wrote:
[quote]pch2 wrote:
[quote]arachne12 wrote:
Curse you brown people!
[/quote]
Hey! I didn’t do anything
[/quote]
Hm. Except be fabulous when I’m all blotchy and red and shit. Hmmph, I say.
[/quote]
I have had people compliment me on my tan.
Oh and the beet thing. It’s used by a lot of people as an easy way to make sure their GI is up to par. The red should show up about 24 hours later if everything is going smoothly.
Nice work in here. Just a thought, if you’re bench has been stalled for a long time, it may be your set-up and technique. My bench was stuck at 135 forever. Then I got some coaching. It improved by 20lbs that day and then shot up considerably for months. Leg drive and a tight upper back are crucial for improving your bench.
I’m still giggling at Alexus not knowing why exactly Aussie’s like eggs on there hamburger.
I know I have abs in here somewhere poke…would be cool to see them once.
Good training!!
If you figure out how to move your bench, lemme know.
We meeting on Thursday? I could run through your attempts with you. Bring you singlet.
Lemme know that too.
You are doing great on the squats! Excellent work in here.