[quote]cholulalula wrote:
times whatever for the power shrug!
and diet update!
How do you OHP and hamstring curl simultaneously?[/quote]
That right thurr is. SUpa powa!
[quote]cholulalula wrote:
times whatever for the power shrug!
and diet update!
How do you OHP and hamstring curl simultaneously?[/quote]
LOL. You girls are hilarious. I meant supersetting hamstring curls with OHP 
As far as a diet update goes, I’ve been very lax. It seems my crazy level drops when I put the scale away and go by how my clothes fit. I’ve been sticking to the rule that I can have carbs after I work out, but I haven’t been too worried about limiting them. My pants are still loose and I’m happy. I like that a lot more than worrying about what the scale says right now
I’ll have the vid for power shrugs posted shortly!
12/02/11 Workout:
Warmups:
5 minutes on elliptical
knee rehab
Agile 8
2 Board Bench: 55x5, 75x5, 85x3, 95x1, 105x1, 110x1, 115x0 ← Had to try it! 110 went up a lot smoother this time
Power shrugs: 135x5x2
Did some rack pulls at 95 just to warm my legs up properly.
My knee was feeling a little tender and tired from squats yesterday so I called it there. I’d rather be able to walk for the rest of the day than push it til it yells at me to stop.
For my Hallowed
those power shrugs will have your traps growing
clothing is a great indicator of progress. Last week I threw out a pair of jeans because they had ripped along the thighs, the waist still fit fine. I saw it as a major win.
Main: That is soooo much win! Means you’re growing dat ass! Woo!
Today was sprints and stretching. 10 sets of 15/45 sprint/recover on the elliptical. Felt pretty good afterwards. Nice and loose
[quote]PixieThrower wrote:
For my Hallowed
Fukkyeah!
I once billed out of a small girls t shirt… It never really for though LOL.
Hulk out! Best feeling ever having too big of muscles for little girl clothes.
YAHHH love the video! Way to be awesome. I totally want to start doing shruggy type stuff now.
INSPIRED I AM.
Eeeee! Hallowed has graced my log with a pic! faints
DISCLAIMER: Last Time I thougth i caught up in here I seemed to have missed an entire page!
[quote]Cal Jones wrote:
Pixie - nope, I don’t compete in anything. Any weight/fat loss is for my own satisfaction. And often the short term satisfaction of eating something yummy wins out over the long term goal which I’m not entirely sure is possible to achieve (ie abs, because I’ve never in my 44 and a half years seen them).[/quote]
I always answer the “do you compete” question with “Only at being a woman”
[quote]PixieThrower wrote:
Patch: Yeah, I do glute bridges and bird dogs as part of my warmups.
Cal: Yummy food is awesome Seeing abs is overrated![/quote]
SINGLE LEG GLUTE BRIDGES
(da debil)
[quote]2busy wrote:
It’s hard to stay focused on the weight goals.
I eat a lot of boring meals.
Is the knee still bothering you?[/quote]
Its the bodybuilder way my friend.
Boring ass food.
ground turkey breast anyone?
[quote]PixieThrower wrote:
Hal: That slows ALL women down or just some? And thanks for the justification for a bad workout day!
[/quote]
EVERYONE.
So, PT… how was the massage?
Hal: Single leg glute bridges ARE the devil! Really feel those The massage helped to loosen up some of the knots in my back. 30 minutes wasn’t enough to get rid of them but it helped a lot. I have my regularly scheduled massage tomorrow so that should clear up the rest of it.
12/02/13 Workout:
Backoff week begins!
Warmups:
5 minutes on the elliptical
knee rehab
Agile 8
A1) Tricep pullovers: 30x10x4
A2) Curls: 20x5x4
B1) DLs: 95x6, 115x5, 135x5x3
B2) Single arm DB row: 25x5x5
Plank: 1 min/side
Stretching and steam room.
My backoff week is timed to coincide with my TOM, which is a very good thing. Felt blah today but moving some weight around helped.
In other news, it’s time I start thinking about gearing up for season. My first competition is on May 20th so I have a full 3 months to build a solid base for the summer. I’ve been reading 5/3/1 and discovered this is essentially how I train anyways, so I’m going to give it a whirl. I love the volume aspect and the constant push to improve on rep PRs. I respond well to volume work. It’s also something that I think I can maintain through season as you’re never really burning yourself out by lifting close to your max. I also think I’m going to go with the ‘Boring but Big’ approach to the assistance work. Hits all the volume I could ever ask for and keeps things simple
yay, new program!!
Ikr!
I’m going to use these 1RM for my lifts:
2 board bench: 110
Deadlift: 200
OHP: 70
Squat: 100
This makes the maxes I’ll be using (90% of 1RM):
2 board bench: 99
Deadlift: 180
OHP: 63
Squat: 90
I’m not pushing the squat just yet as I’m still slowly feeling out my knee. It feels better after every workout. Doesn’t ache as much or for as long so I’m moving in the right direction
For the Boring but Big I’m cutting the weight A LOT. He suggests starting with 30-40% of my max for the 5x10 segment and that’s what I’ll do.
BBB segment weights:
2 board bench: 45
Deadlift: 80
OHP: 20
Squat: 45
I’ve done volume like this before but never right after I’ve lifted heavyish. I’m interested to see if I get DOMS
I’m going to compress the workouts to three days instead of four but keep it a four week cycle. I’ll just combine the OHP and squat (like I’ve already been doing with no ill effects) and away I go! Wee!
I did boring but big for SOOOoOOO long last year. I think it helped me lose weight. Sometimes it was insanely boring though, ha-ha. IMAGINE THAT!
I think you will do good on this program! I love following along with everyone’s 5/3/1 experiences, YAY JIM WENDLER!
[quote]PixieThrower wrote:
In other news, it’s time I start thinking about gearing up for season. My first competition is on May 20th so I have a full 3 months to build a solid base for the summer.[/quote]
Yipee, this means we’re going to get cool videos of you throwing stuff soon!
Is this boring but big thing a program?
[quote]Patch2 wrote:
[quote]PixieThrower wrote:
In other news, it’s time I start thinking about gearing up for season. My first competition is on May 20th so I have a full 3 months to build a solid base for the summer.[/quote]
Yipee, this means we’re going to get cool videos of you throwing stuff soon!
Is this boring but big thing a program?[/quote]
As soon as the snow clears away and the temp starts getting a little warmer I’ll be out throwing
The Boring but Big is one of the assistance work schemes for 5/3/1 that Wendler suggests. He just wrote an article with a variation of the BBB reps. Here’s the link:
I’m going to do a variation of this where I’m still going to go for rep PRs on the big lifts and just mix up the 5x10 lift for the BBB so I don’t burn out. Hard to burn out at the light weights I’m going to start with.
12/02/16 Workout:
Warmups:
5 minutes on the elliptical
Agile 8
A1) Bench: 45x8, 55x6, 65x5, 75x5x3
A2) BW Squats x10x6
B1) Assisted pullups: (-85)x5x4
B2) kb swings: 25x8x4
Stretching and steam room.
It’s amazing how much a few extra pounds effects pullups. Doing 5 with 85# of help felt like work 
Gotta get back on the good food and healthy carb train. Way too much sugar was ingested this week. Oh wells I think I look good and that’s all that matters
[quote]PixieThrower wrote:
It’s amazing how much a few extra pounds effects pullups. Doing 5 with 85# of help felt like work Gotta get back on the good food and healthy carb train. Way too much sugar was ingested this week. Oh wells I think I look good and that’s all that matters :)[/quote]
WELL SAID! I like that attitude. I’m finally starting to feel that way myself! Makes life a whole lot more enjoyable.
Spock: Sure does make life more enjoyable and less crazy!
12/02/18 Workout:
Warmups:
5 minutes on the elliptical
Agile 8
A1) Squats: 45x10, 65x5x5
A2) OHP: 45x6x6
B1) DB Bench: 25x10, 30x10x4
B2) Single arm DB OHP: 20x5x5
Back is a little tight today. Down visiting family and celebrating my dad’s 50th birthday this weekend. Woo! Sadly, it means I’m sleeping in a crappy bed. My neck and back are not pleased with me. I’ll do my best icing and heating my neck and back to help ease it.
Had some huge douchebaggery in the gym I went to today. The YMCA I went to actually separates the free weights from the machines and puts them in the basement! Crazy! The most hilarious part of my workout was watching this guy try to be all buff. First exercise he did was bench press. Okay. Benching 245. Okay. He starts benching and all I hear is “Ungh, ungh, UNgh, UNGh, UNGH!” I look over and every time the bar hits his chest (it wasn’t touching, it was hitting and rebounding), his feet fly in the air. Douchebag squeeze toy. Weighted pushups were the same. “Ungh, ungh, UNgh, UNGh, UNGH!” All I could think about was how this guy must think he’s The Shit in bed and he’s probably one of the worst ever. I almost burst out laughing at him. Almost.
OMG! I had that happen to me the other day. This guy was grunting like a mofo doing lateral raises with like, 7.5#. Meanwhile the girl I was DLing with was lifting over 300# off the floor, completely silent. Some days it’s funny, sometimes I want to tell him to shut the eff up.
Anyway, enjoy your pop’s birthday!
See, you missed a PERFECT opportunity to walk up and yell “HUGE!” in his face while he was lifting.