awesome bench PR!!!
and those are some heavy duty cable abs.
[quote]lil power wrote:
Kneeling cables ab vid as promised:
[/quote]
Thanks for obliging. So the goal is a neutral back. Westside calls for the high-rep abs, eh?
Thanks for the cable crunches x2. 20 reps is killer. The guy who taught me those said it’s important to start each rep with a full overhead stretch. It certainly feels good. Do you have any thoughts on that?
Snap, no I don’t think with WS it’s necessary to go high rep, but heavy to help condition/build the abs for a heavy squat. It takes me a few reps until I feel the strain, then I just continue…lol
Arachne, I do get a full stretch, but if I was to go with my arms full overhead, I couldn’t do the weight that heavy. Really try to “curl” the weight down with abs and not pull with the hips.
Heavy weighted abs is called for when training the core for a big squat in order to control the weight on your back.
[quote]lil power wrote:
Arachne, I do get a full stretch, but if I was to go with my arms full overhead, I couldn’t do the weight that heavy. Really try to “curl” the weight down with abs and not pull with the hips.
Heavy weighted abs is called for when training the core for a big squat in order to control the weight on your back.
[/quote]
Got it. I know how easy it is to cheat that pull with the hips. Thanks!
Monday - 2 mile run
Tues - 45 min incline treadmill - low intensity
Tues - 3/29/11 - Hi Volume Lower
not a deload but switching out some days this week 'cuz I’m lifting heavy this weekend in Cincinnati at Laura’s Phelps-Sweatt Women’s PL Seminar !!!
45 degree leg press
4 sets 10 reps @ 270, 360, 450, 500
Single leg lunges; 4 sets of 10 each leg @ 40
GHR; 4 sets of 10 @ BW
Leg Ext; 4 sets of 10 @ 80
Leg curl; 4 sets of 10 @ 55
Back Extn; 4 sets of 15 @ 12 med ball
Abs
Man, you are hitting that cardio. Good for you.
Congrats on the bench PR.
Have fun at the seminar!
Any advice for the newb knee wrap user?
i might give that ab exercise a go. gently does it, though. i got activation work to be doing with them. loved hearing you yell on the bench. really hankering after some bands, now…
If I can make myself do abs tonight, I’m trying those kneeling cable things. God I hate training abs…
Have a great time this weekend!
Wow, had the best time at the Women’s PL seminar…about 25 women, big time lifters were helping out, Dave Hoff, Brandon Lily, Phil Harrington (who was trying real hard to get me to go into a canvas suit now and really blow up big weights, lol)
Laura Phelps-Sweat, Amy Weisberger and Kara Bohigian-Smith!
Learn a lot about Nutrition, GPP, ME/DE setups. Got some form corrections, yes, even on the accessory exercises. Got my hand slapped about my no carb diet and my fasted low intensity high duration cardio. and I got a 5# Squat PR too. Laura called my weights, I got to lift in the last group with Laura and Amy W, so that in itself was a dream come true.
My bench did not fair as well, but I learn a lot about how to tell my handlers how to set my bench shirt. It was jacked too far down my triceps and just didn’t go as well. But again two Max efforts days less than 15 hours apart probably wasn’t optimally either.
Met some real nice strong girls, helped some of the newer ones, and gained some knowledge all around.
Saturday were lectures and I didn’t squat until about 4 pm.
warmups, 380 straps down, 400 full gear, 430 and finally 455 for a 5# PR.
Got to pull Sumo and had a form check, and I was surprised but they said it was fine, don’t change a thing. Did find out most efficient to have shins parallel from knee to ankle.
did some GHR, high box stepups, bulgarians
400# squat
455# squat
Sunday, more lectures, Laura and Kara showed their bench setups, both were very different, but most important part was bar path is straight down and up, no throwing the bar back over your head.
Did some benching, but nothing fantastic, played around with foot placement.
Watched a parapalegic, weighing in about 123, get her raw PR bench of 185! That was one of the most inspirational lifts of all.
Chelsi’s Bench PR !
[quote]JoeGood wrote:
Any advice for the newb knee wrap user?[/quote]
Try to get someone else to wrap your knees when possible, but don’t start like this:
At least that time I was wasn’t cursing him out loud,yes, it was painful, but took my mind off the weights. I just wanted to squat down, up and get those thing OFF!
Laura Phelps-Sweat and Kara Bohigian-Smith !
So incredibly AMAZING!!!
curious, did they have an recommendations on how you(or anyone) should cut weight/maintain strength???
Good god thats tight on the wraps. I don’t know how you managed to walk to the monolift.
Your vids are phenomenal.
My coach wraps me pretty tight, but the vid on my log was for demo only, so he was mellow. I always have bruises and have even had a broken blood vessel from my wraps before.
Those wraps looked really long. Does your fed allow a different wrap length? I figure I have a decided advantage over the big guys concerning knee wraps because I get more wraparounds than most people since I have pretty small knees.
Nice work, girl.
Sounds like a good time was had by all at the seminar. You are an inspiration. Awesome PR. Really cool to hear all of those female voices cheering you on in the vids!
so much win!!
looks like you learned tones and had a great time.
MIM, yes…basics
30% P / 45% C / 25% F = this is for females, males is slightly lower fat, due to women seem to utilize fats (good ones) better than males
1 gallon of water per day / no artificial sweetners
5-6 meals a day
1st 4 meals w/carbs, last 2 meals of day, no carbs
Last meal of day, slow acting proteins / casein/turkey/cottage cheese
Last meal should be within 30-45 mins of bed, less time body will be in a catabolic state
Fish oil - get a good one…want EPA and DHA combined to equal
2-3 grams for normal person
3-5 grams for athlete
5-7 grams for injury/tendonitis