George, yup I am definitely always looking for the bright side.
Jack, AC/DC was definitely a win/win situation. I find that I don’t like headphones when lifting…mostly because I am uncoordinated and get the wires caught everywhere. So I’m rather at the mercy of the radio station playing in the weight room as to my soundtrack.
Sunday training started and ended with a bike ride to the gym. That is actually a pretty good warmup and post-lifting cardio as it is mostly downhill to the gym and mostly uphill home.
5/3/1 - Wave 9, Week 1 - Squat and Bench day
BW = 111.5
Squats (to 3 risers/step)
Bar 1 x 5
78# 1 x 5 <–working, all good on knee cave
90# 1 x 5 <–working, worked hard on knees out and I was pleased with this set
102# 1 x 5 <–money set, worked really hard on knees out and had some minor knee cave, but I was still quite pleased.
Box squats to 5 risers
90# 1 x 5 <–challenging, and ran out of time to do more.
Today I worked with a slightly narrower stance and this paid off. My weak hips feel somewhat stronger when I’m not as wide.
Bench Press
Bar 1 x 5
55# 1 x 5 <–working
63.5# 1 x 5 <–working
72# 1 x 13 <–money, rep PR +1
I struggled really hard for that last rep, but I wanted a PR so I got it up.
[quote]jjackkrash wrote:
There may be better bands to listen to than AC/DC when deadlifting, but I am not sure who they would be. Nice work in here. [/quote]
My gym played an Alien Ant Farm version of “Smooth Criminal”…
Thanks Jack and Greeney. If it weren’t for rep PRs, there wouldn’t be much advancement happening hereabouts. Unlike over in the Over 35 forum, where everyone seems like they are getting massive PR’s on their deadlifts all in one go.
[quote]kimbakimba wrote:
Unlike over in the Over 35 forum, where everyone seems like they are getting massive PR’s on their deadlifts all in one go.[/quote]
She’s referring to the massive numbers I’m posting.
And, yeah. You look awesome in those shorts! Oughta wear 'em more.
Re: the DLs I notice that you are very cautious when lowering which is likely draining you. If you let the weight “drop” to the floor a little more you might have more in the tank.
You’ll make a bit of noise but with those legs who is going to complain?
Snapper will be posting awesome numbers soon enough, making me look weak and pathetic in comparison. Pretty soon it will be too cold to wear these shorts, so I’m getting my money’s worth while I can.
giterdone, thanks for the compliments. Legs have always been my least favorite body part, go figure. I definitely feel the energy drain of carefully putting down the weight. But my gym is a wussy-assed Y and I don’t think they’d look kindly on my dropping the weight. I could try putting a foam pad underneath the plates. That might deaden the clang somewhat.
fab, fab, fab but and legs!! You are looking super sexy!
Re deadlift form: Notice how your first few reps you set up with your shoulders behind the bar? This is good and it is helping you use your bodyweight to pull the bar up, by the last rep your shoulders have come forward a bit. Maybe take a second more to set up and bring your shoulders behind the bar again before you pull. Other than that it looks greeat and you have come a long way!
[quote]kimbakimba wrote:
I definitely feel the energy drain of carefully putting down the weight. But my gym is a wussy-assed Y and I don’t think they’d look kindly on my dropping the weight. I could try putting a foam pad underneath the plates. That might deaden the clang somewhat.[/quote]
Boo for wussy-asses. And it’s not really a drop. More of a quick descent then you set up and rip it again. It doesn’t make that much noise. I’m interested in the foam pad idea.
So, bring out your inner bitch and stop worrying about the wussies. But if they say something (bet they don’t) then so be it.
Like Cal said, if there’s rubber flooring (which most lifting areas have), do a controlled drop on your DLs. I must admit that I got a talking to about that some time ago at my gym, but I still do it and haven’t been re-approached.
Nothing I do will ever make you look weak and pathetic. We all admire your hard work and resolve. That’s the simple truth. Plus, you lift a lot for your size. And don’t forget it.
I used to also gingerly lower the bar on DLs until trainer Steve saw me and dryly stated “you’re in a weight room, you can noise.” And from then on I’ve been moving pins, clanging weights and dropping bars with wild abandon!
Plus let me remind you, you DL better and with more weight than the majority of people in your gym, its doubtful that anyone will tell you’re doing something wrong.
[quote]Mascherano wrote:
from then on I’ve been moving pins, clanging weights and dropping bars with wild abandon!
[/quote]
i make a lot of noise in the gym with clanging plates, rack pulls, etc. not something i mind (who knew?!) but the most noise i make is when i turn the squat rack around so i dont face the mirror… baffling to most, along with changing the height of the safety bars.
^^
thats at the local, im still relatively quiet at EFS, by comparison.
and stop worrying about the wussies. But if they say something (bet they don’t) then so be it.