Hi Kimba,
Yes, I’m going to focus on heavy singles to triples coming up to the meet. As if I know what I’m doing.
same side of my back tweaked on saturday. i didnt help it with my good samaritanism this afternoon.
and yes. the pause on the bench is cruel. fucking awful.
Hi Bear! Guess you’re an angel rather than a devil. Hope the tweak is temporary. I’ve had it like three times in 2 years. I’m almost fond of it.
2/15/11
Bench 45 55 65 75 85 90 90 90 90 90 90 (90% 1 RM) These felt great. I could have gone on forever. On the next to last one, I pushed up with the left arm first, but I corrected on the last one. I did commands and full pauses at the bottom.
Hanging leg raise 2x 10 seconds.
Half mile of fuckingcardio yesterday and today and done. Snowshoeing tomorrow. Yay!
Good luck with your meet - hope the back tweak is temporary. Have you seen a physio or ART person about it?
I had a funny tweak in the side of my ass today, squatting (I’m guessing piriformis seeing as that bugger gives me sciatica anyway). It’s not good. Guess I’ll be breaking out the hockey balls later.
[quote]Cal Jones wrote:
Good luck with your meet - hope the back tweak is temporary. Have you seen a physio or ART person about it?
I had a funny tweak in the side of my ass today, squatting (I’m guessing piriformis seeing as that bugger gives me sciatica anyway). It’s not good. Guess I’ll be breaking out the hockey balls later. [/quote]
Hi Cal. Sorry about your ass. (!) My back is miraculously fine, but I do have a recurring pinch in the middle of my shoulder blades. I usually use a tennis ball. I’ve never had any treatment but i’m thinking of visiting a bodyworker that 6 of my friends are raving about.
Arachne: As a self-coronated cardio queen, I feel compelled to call you out. Unless the activity takes at least 20 min it ain’t cardio. I would call that 1/2 mile a cool down.
And you know I’m just teasing you. Insert smiley face. Snowshoeing, on the other hand, most definitely sounds like cardiac work. Enjoy.
Yay another PW competing! You’ll have a blast, especially with Snapper around.
[quote]Nadia Comeandeat wrote:
Arachne: As a self-coronated cardio queen, I feel compelled to call you out. Unless the activity takes at least 20 min it ain’t cardio. I would call that 1/2 mile a cool down.
And you know I’m just teasing you. Insert smiley face. Snowshoeing, on the other hand, most definitely sounds like cardiac work. Enjoy. [/quote]
The hell, Nadia! Just getting on the treadmill every day is huge for me. Tell you what, by December, I’ll work up to 20 minutes just for you. 
[quote]lil power wrote:
Yay another PW competing! You’ll have a blast, especially with Snapper around. [/quote]
lil, I’m excited and apprehensive. Any advice for a beginner appreciated.
[quote]arachne12 wrote:
[quote]Nadia Comeandeat wrote:
Arachne: As a self-coronated cardio queen, I feel compelled to call you out. Unless the activity takes at least 20 min it ain’t cardio. I would call that 1/2 mile a cool down.
And you know I’m just teasing you. Insert smiley face. Snowshoeing, on the other hand, most definitely sounds like cardiac work. Enjoy. [/quote]
The hell, Nadia! Just getting on the treadmill every day is huge for me. Tell you what, by December, I’ll work up to 20 minutes just for you.
[/quote]
Then I shall make you my pretty little cardio princess.
Nadia, excellent. If you accomplish that, maybe you can teach me not to throw like a girl too. Many have tried. Many have failed.
2/17/11
Today was awful, no way around it. I went in thinking I’d do the same thing I did with squats and bench this week, practice commands and singles. First, I decided to stick with 35s rather than 45s because snapper said something about the kg plates looking small and I thought I might have to lift from closer to the floor.
bar, 95, 115, 135, 155, 175, 175, and failed (failed!) on the third single.
wtf? I thought it was because of the deficit, so I put the 45s on and
135 155 175… fail! I tried again. I could not lift it! I am seriously freaking out. I pulled 180 for 4 reps last week. My 1 RM is 200.
I finished with some singles at 155.
I don’t think I’ve ever backslid like this except maybe on the military press for reps.
I think my sleep was fine, I ate a little less than normal today, and there was that snowshoeing yesterday.
Bleh.
Happy lifting to all you powerful people.
2/17/11 addendum
I almost bagged the obligatory treadmill, but I felt like I’d let Nadia down, so I ran over there right before I left work and did a half mile.
I also had a very cool breakthrough this week on the speedbag. For the first time I got a good punching groove going with single bounces. Before this I’ve had to let the bag hit back-front-back before the next punch. I was way excited and fantasized I was Dwayne Johnson.
working as hard as you can isnt always a backslide. i recommend more sleep. thats my cure for almost everything.
ok, food, sex, then sleep is my cure for everything.
[quote]arachne12 wrote:
First, I decided to stick with 35s rather than 45s because snapper said something about the kg plates looking small and I thought I might have to lift from closer to the floor.
[/quote]
So sorry to confuse you. I did not mean that the diameter of the plates is discernibly smaller. What I meant is that kg plates come in larger weights. Most of us think of a bar with a full plate on each side as weighing 135 lb. But a bar with a full plate and collars at a powerlifting meet weighs roughly 165 lb. since a full kilo plate (25 kg) is 55 lb rather than 45 lb. and collars weigh 5 lb. apiece.
The bar never looks as impressive on the platform because fewer plates are used to reach the desired weight.
Does that clarify the issue for you, Arachne?
Bear, Sleep: 10 hrs. Food: check. Raucous sex: scheduled.
Snap, it does. I’m trying to anticipate what assumptions might bite me because I’m used to training alone. It was actually a great learning experience to try these out! It gave me an appreciation for the difference that may be created by shorter and longer limbs and made me play around with foot spacing and pressing out my feet. I noticed an odd tendency for my feet to roll inward when starting the lift. I’ve been trying to practice in shoes too.
Another competition question: I’m guessing you can’t shift your feet around after unracking the bar for the bench? I caught myself doing this once on Tuesday.
I feel pretty damn good today. My torso feels tight and my calves are sore. Breathing feels all right. This could be leftover from snowshoeing, but I think I’ll keep the deficit deads on my rotation.
[quote]arachne12 wrote:
Another competition question: I’m guessing you can’t shift your feet around after unracking the bar for the bench? I caught myself doing this once on Tuesday.
[/quote]
You can shift your feet around while unracking/taking the liftoff. But you won’t get the “Start” command until your feet are flat and motionless on the floor. If you shift or roll your feet during the lift, you’ll be red-lighted for it.
Sorry you had a tough DL session. But at least cbear wrote you a prescription for sex, food and sleep. That’ll fix it. But, it kinda makes you want to have a tough day in the gym more often–no? And aw shucks about that half mile. I only want for you what you want for you.
Lifting from a deficit (having plates that set the height closer to the floor) is harder so I hope you aren’t too disappointed with your dead lifting since you haven’t trained that range of motion.
i’m sorry about the weird session earlier for your squats–who know! some weirdo sessions just happen sometimes.
but ooooooooooooh! I’m cheering for you as you get ready for meet day! whoo hoo! party party party,you’re going to do great:) <–love your own personal deranged internet cheerleader ;)!
back from today’s lil thing
benching 115x10, 125x4,120x5,x4, 115x7
30 mins cardio