^ that looks like the thing you do back hyper-extensions on…to make it harder hold a weight behind your head, or a bb on your shoulders(my preferred method) 
Yep, I do weighted hypers on it as well to help my back. But the one in my gym is like that pic, but it has the cushion pads for the feet like the one lil power has in her vid, and it’s easy to raise my body using my hammies and I feel the burn nonetheless.
[quote]lil power wrote:
oohhh, sorry video is sideways…or gravity isn’t so wicked after all…lol
owlie, I follow a standard Westside template, ME/DE Upper and Lower. Accessory exercises focus on my weak points…hips!
Feel free to ask me anything or PM me also. [/quote]
Ahh, I had the impression you were on Westside. It seems to be an excellent means of training for you. I am curious about it myself, but I don’t want to jump the gun and start it too soon. I feel I may not be advanced enough to take advantage of specific days for dynamic effort. I definitely want to try applying it when I am strong enough though.
back to the gym, took a few days off due to work, plus body just wasn’t missing the gym.
Fri 9/24/10 ME Upper
Bench - straight weight
45 x 10 x2
95 x 5
135 x 3
155 x 3
165 x 3
175 x 3
185 x 2
195 x 1
205 x 1
215 x 1 perty happy with this one
JM
75 x 10
85 x 10
95 x 10
Incline Press
95 x 8 left shoulder started to hurt
105 x 8 called it here, no reason to push it
Facepulls
90 x 10
100 x 10
110 x 10
Preacher curls
60 x 10
65 x 8
70 x 4
NICE single at 215. Good call to wrap up on the incline press when your shoulder started to speak up. I took a tennis ball to my shoulders a few days ago for the first time EVER since I started training. Just leave it to me to do something like foam roll my lower body like crazy and completely neglect the upper. Anyway, needless to say I got extremely nauseated and a terrible headache which served me right. Ohh, oh, but then it occurred to me I had never done my triceps either…that was even worse torture. I have my work cut out for me, but I am kind of excited now that I finally realized my upper body needs some soft tissue love too.
I’m totally jealous of the benching. I had to stop mine after my RC started playing up again. I’ve had trouble with it for 20 years. It gets bitchy sometimes.
Regarding the tennis ball, I find leaning against a wall with the ball between you and the wall is quite effective for a knotty upper back.
Not much to say, but your hella strong!! Love it.
215 is def something to be pretty happy about
sigh I don’t know what a JM is 
Good work nonetheless, that’s some sexy benching.
[quote]Nikki9591 wrote:
sigh I don’t know what a JM is
Good work nonetheless, that’s some sexy benching.[/quote]
Nikki, google Louie Simmons and JMs, I know there’s a good training vid on them, but I couldn’t find it…sorry.
Sat 9/26/10 - cardio 1.5 mile run 17:10
Sun 9/27/10 - ME Lower
Squat @ HOOville - monolift/mastadon bar
bar x 7
aaah, I must have shrunk some more…had reset the monolift a couple pegs down
130 x 3
150 x 3
200 x 2
240 x 2
290 x 1
320 x 1 poor setup, down way past parallel, left knee came in, but was about to lock it back out and put the weight up…called it there…I need to work my squats harder!
probably should have done some lighter work sets, but that last one took it out of me. next time, take a short walk and get back under the bar.
Zerchers
Zercher harness, this is cool! I need one.
95 x 10
115 x 10
135 x 10…vid below…what a workout for the glutes and hips, this is what my sumo pull and squat needs!
Sumo DL just for form check…I need to move my stance in slightly, my legs aren’t long enough to go out to the rings…
the incredible shrinking woman! haha
major cool on the zercher harness.
that whole getup is ghetto-cool.
…
I felt like I was watching a medieval movie with you in the zercher harness.
Awesome work as always.
A monolift. Now, that could really help me, seeing as I struggle with walkouts.
Stellar bench. Your height/weight?
@deja @nlmain - yep, zercher harness was cool, pay off a couple bills and it’s the next thing on the list
@snap - this was in a ‘garage’ gym in a barn out in middle of nowhere AL…friend has the closest monolift around. My son is doing his first full power meet in Oct and I wanted to be sure he was comfortable in the monolift.
@bobbi - hi, guess I’m new since seems like you’ve been around before…thanks for stopping in. I fluctuate between 148/165 weight class depending on my moods, I have a lot of them as I’m nearing that 1/2 century mark. Really need to get to and stay in the 148’s or below. Height must be barely 5 foot, since I had to lower the pegs on the monolift…either that or I really widen my squat stance a bit…yeah, I’ll go with the latter!
Tues 9/28/10 - DE Upper
Speed bench w/ double micro minis
bar x 10 x2
add doubled micros
bar x 9
95 x 3 x3 close grip, mid grip, comp grip
95 x 3 x3 " "
100 x 3 x3 " "
DB Press
50’s x 15
50’s x 11
45’s x 16 rep out set
DB Row
45’s x 15 elbow out
50’s x 15 elbow close
Tates
22.5’s x 20
25’s x 15
27.5’s x 15
FacePulls
75 x 15
80 x 15
85 x 15
Preacher curls
60 x 10
60 x 10
I love stopping by your log! so awesome :)!
…zerchers are streight out of hell! I give you mad props…and i …i …don’t wanna do em :{ BRAVE LIL POWER! they are the stuff of nightmares.
I had no idea you were in your 40s, way to do work.
Dang Lil Power! Awesome work in here as always.
Love the vids! A BW GHR is seriously hard - weighted, forget it.
That harness is cool! And looks so much easier on the body than holding the bar in that zercher position (says I, who’s never done a zercher anything).
You’re just so impressive. Keep killing it woman!
[quote]Bobbi Miller wrote:
I had no idea you were in your 40s, way to do work.[/quote]
Yeah. She’s got one foot in the grave for sure.
Very cool, Lil Power, that your son is doing a meet! What’s his age/weight class/etc.?