I’m still mulling over the Santa hat pic, but I’ve got some ideas. I’d love to see yours for inspiration. hint, hint…
Wave 2-Cycle 3_Week 3-Day 2
Deads
5x265
3x300
3x335* Ugggg
3x300
5x265
V-bar Pull downs
8x140
8x160
8x190
8x200
Face Pulls
12x57.5
12x65
12x77.5
HS Low Row
8x 100/side
8x 115/side
8x 125/side
Video camera ran out of power before I could film my deads. Just picture me rounding my back on the heavy set. I stopped after the second rep, tried to get my mind right and then did the down side of the pyramid. I think I managed to get those a bit better. I “think” that I start rounding my back getting into position about 1-2 inches above teh bar, which makes me think it is a hammie flexability issues where tight hams pull on my glutes and low back as I get into position. Just more stuff to work on.
[quote]kimbakimba wrote:
I’m still mulling over the Santa hat pic, but I’ve got some ideas. I’d love to see yours for inspiration. hint, hint…[/quote]
'cause your pulling my arm ever so nicely…
here’s one of the “tamer ones.”
Happy Holidays Joe 
Now that is nice, nlmain. Very nice indeed.
Maybe I should just get brave with the posing shit like you and Kimba. It’s just not really me. But why not?
thanks Snap 
the trick is to show just as much as your comfy showing.
Kimba and I aren’t into full frontal but we manage to have fun with it.
[quote]nlmain wrote:
thanks Snap the trick is to show just as much as your comfy showing.
Kimba and I aren’t into full frontal but we manage to have fun with it.
[/quote]
How about if you show as much as I’m comfortable with you showing? I’m very conservative, really.
Just ask me.
Honest.
Okay, DCA. What do you advise?
Full frontal. Umm, that might be a bit disappointing, I fear.
[quote]kpsnap wrote:
Okay, DCA. What do you advise?
Full frontal. Umm, that might be a bit disappointing, I fear.[/quote]
FF is never disappointing.
I’m just kidding in my previous post. Whatever y’all feel like sharing is fine. I pretty much just enjoy your company here in cyberland. Pictures are gravy.
Sorry for the hijack, Joe. BTW, I keep wanting to spell your thread title as “Geenyus.”
[quote]nlmain wrote:
[quote]kimbakimba wrote:
I’m still mulling over the Santa hat pic, but I’ve got some ideas. I’d love to see yours for inspiration. hint, hint…[/quote]
'cause your pulling my arm ever so nicely…
here’s one of the “tamer ones.”
Happy Holidays Joe ;)[/quote]
Whooo Hoooo!!!
“Oh the weather outside is frightful but inside its so delightful”
First thing my husband said to me this morning: “I’ll take a Santa picture of you.”
Guess he’s reading the logs.
[quote]kpsnap wrote:
First thing my husband said to me this morning: “I’ll take a Santa picture of you.”
Guess he’s reading the logs.[/quote]
Hahahahahaha good man…
Also, nice Avi and I should have a lot of squat videos on friday so I can maybe figure out my depth issues.
NOTICE: As of 1/11/10 there will be no Squat Command to start the Squat in the SPF.
Rules for the Squat
-
A legal squat is performed when the top of the upper thigh at the hip (the â??creaseâ?? of the hip) passes below the height of the knee. -
There will be no SQUAT COMMAND from the Head Judge, also there will be no "Up" call from the Head Judge when the lifter is in the bottom of the Squat. No pause at the bottom of the lift is necessary. When the proper weight is loaded, the Lifter will face the front of the platform towards the Head Referee. The Lifter will then take the weight onto their back or shoulders and prepare their proper stance. Proper stance is with the knees locked and the head up. The lifter may not hold the inside sleeves or discs at any time during the performance of the lift. However, the edge of the hands gripping the bar may be in contact with the inner surface of the inside collar. When ready, the Lifter will begin to Squat without any Squat Command from the Head Judge. -
Any downward motion made by the Lifter will Constitute the Start of the Lift and at the time there will not be any Re-Racks granted to the lifter.
-
If the Lifter is having trouble coming out of the rack and getting set up, the spotters can help stabilize the weight. Spotters must not touch the bar or lifter once the Lifter Has Started the Lift. If the Lifter needs to he can call for a Re-Rack in order to get the bar set. A Lifter can have as many as two Re-Racks after two Re-Racks the lift becomes void/No Lift. -
The squatter should descent until they break parallel as indicated in rule #1 and then return immediately to the beginning stance, standing completely erect with the knees locked. There should be no bend to the knees. -
Once the squat is completed the lifter must wait for the Head Judge to give the "Rack" command before returning the bar to the rack. -
After the head judge gives the "Rack" command the spotters may help the lifter in returning the weight to the rack. -
During the squat, the lifters feet must remain stationary without moving and the bar must move up in one continual motion. Slowing of the bar is allowed, but any descent of the bar will result in an automatic determination of the lift as â??BAD/NO LIFTâ??.
Causes for Disqualification of a Squat
-
Failure to start the Lift from and Erect and Stable (Lifter in Control of the weight) Position. -
Double bouncing or more than one recovery attempt at the bottom of the lift. -
Failure to assume an upright position with knees locked at the commencement and completion of the lift. -
Movement of the feet laterally, backward or forward that would constitute a step any time during the attempt. This includes resetting of the feet after the â??SQUATâ?? has been started. -
Failure to squat to sufficient depth so as to bend the knees and lower the body until the surface of the leg at the hip crease is lower than the top of the knee. -
Contact with the bar by the spotters after the â??SQUATâ?? has been began but prior to the Head Referee telling the spotters to take the bar. -
Contact of elbows or upper arms with the legs during any portion of the lift. -
Failure to make a bona fide attempt to return the bar to the racks after theâ??RACKâ?? command has been given by the head judge.-
Any intentional dropping or dumping of the bar.
-
Intentional Dropping/Dumping of the Bar and intentional Running out from under the
Bar will result in the Lifter being terminated from the contest and not ever being allowed
to Squat in another SPF event.
-
wave 2-Cycle 3-Week 3-Day 3
Bench
5x190
3x215
2x240
3x215
5x190
3x10x155
Neutral Grip DB Bench
8x70
8x80
4x90
Incline DB bench
12x50
9x55
8x60
When I unracked the money set I was sure I had at least 4 reps but I got wobbly and barely got 2 reps. Thats what i get for putting the cart before the horse.
2x240
4x90 DB Press
you can DB bench more than a frenchie!
love the veins poppin out of your arms
Alright, I was totally distracted in the DB press video by the girl behind you. What on earth was she trying to do there?
nice pressing joe, I look forwaard to the day when I can complain about doing 2 reps at 240…
have you started trying the bench with a pause on your chest, competition style?
[quote]nlmain wrote:
you can DB bench more than a frenchie!
love the veins poppin out of your arms :)[/quote]
If people could really DB press a frenchie there’d be a line.
Thanks! The rest of me looks like crap but my arms seem to be getting bigger.
[quote]kimbakimba wrote:
Alright, I was totally distracted in the DB press video by the girl behind you. What on earth was she trying to do there?[/quote]
I’m not 100% sure. Her boyfriend/trainer or whatever had her doing really high box squats earlier and right then they wer doing some sort of DB curl+shoulder press and I think he was working on her set up for such a lift.
Honestly I was trying not to look because every time I did I got distracted by her booty shorts and I dodn’t want to be THAT gym guy.
[quote]soldog wrote:
nice pressing joe, I look forwaard to the day when I can complain about doing 2 reps at 240…
have you started trying the bench with a pause on your chest, competition style?[/quote]
I have but I’m not sure how long the pause should be. Right now I’m leaning to having my opener be in the 185-205 range but frankly I’m sort of stumbling along because I don’t really know what I’m doing.
[quote]JoeGood wrote:
[quote]soldog wrote:
nice pressing joe, I look forwaard to the day when I can complain about doing 2 reps at 240…
have you started trying the bench with a pause on your chest, competition style?[/quote]
I have but I’m not sure how long the pause should be. Right now I’m leaning to having my opener be in the 185-205 range but frankly I’m sort of stumbling along because I don’t really know what I’m doing.[/quote]
Start doing some pauses to a count of 1000-1 and you should be good. Hit your 205 with a full 1-second pause and video it. the sequence should be:
Unrack
hold with locked elbows
head ref says “Start”
lower the bar to touch your chest, pause
head ref says “Press”
press to full extension and hold
head ref says “Rack”
rack with the aid of the spotters.
not waiting for any of the three commands will void the lift.