[quote]PB Andy wrote:
how come no one is laughing at my joke.
bastards.[/quote]
I did laugh at your joke Andy, it was very clever! I just don’t post much.
Andy, I LOL’d too!! You so funny! Seriously though, she doesn’t look THAT big…maybe just in the chin area.
Anyways…
Hi wonderful people!!
I just wanted to pop in quick to say thanks for stopping by and wishing me a Happy Turkey Day! You guys are the best 
Also thanks on all the tips re: the box squat. I think my form is looking much better, and I’ve decided to go low riser from here on. Woot!
I just got back from the gym and wanted to give you all a quick Thanksgiving Day DL Smackdown update. Are you ready? Here it goes!
Trap DL - 5x 95, 135, 165, 180, 200
Conv DL - 5x 95, 115, 135, 150, 165, 3x170
Sumo DL - 5x 135, 150, 165, 180
Box squats - 5x 65, 75, 95, 105
Uni work: No rest in between sets
SL Leg press - 10x 75, 85, 95, 105
BSS ft foot elevated (Dbs) - 6x 15, 25, 30
Step ups (plate at chest) - 12x 10, 15, 15
And that’s all she wrote!
Great sesh. I could’ve gone all day (carb loading FTW!) and I really wanted to max out on the DLs since its been so long since I’ve done them and I was feeling so freaking good…But I was trying to rein it in and then finally I just ran out of time, lol!
I’ll get some vids up of the DLs when I’m back from the holidaze. God only knows my form could be utter crap! But I’m still feelin’ myself, so lets just pretend I’m a mother fucking hero so I can enjoy the day like a champ
And lastly (you knew it was coming) I just want to say that its been such a long time since I felt this good and this confident about my training. And I’m so very, VERY thankful that I’ve been surrounded by so many wonderful and supportive people throughout the past year, which has been so trying for me - all of you guys have been so awesome and helpful and kind to me, and many of you have helped in my transition from rehab to lifting in ways that I can never repay. I feel super blessed to have had a successful surgery and my homegirl Christine who took me on as a PT challenge and brought through…for all these things I am most grateful! I have so much love for you all!
I know I still have a long ways to go, but I’ll get there in time
Until then my beautiful friends, have a Happy Thanksgiving!!
And now…Let’s eat!!
[quote]Mascherano wrote:
I just want to say that its been such a long time since I felt this good and this confident about my training.
[/quote]
This pleases me. Go Maschy!
Masch: HOpe you had a great Thanksgiving. HOw sweet it is that you are dling again! I’m thrilled for you.
With the pullups, since you’re in a hurry up offense kind of mode to get to 10, have you considered pyramids? I really like those to get volume in and then you get to work in a variety of rep ranges and closer to your max–which I think is important given your goal.
Yeah go go go! DL smackdown indeed!
Hope you enjoyed your Thanksgiving.
Oh damn gorl!
You put a smile on my face like cray cray.
Excellent sess and even more amazing recovery/progress.
You a star sister. You a star.
ha ha!! fantastic leg day masch!
Gawddamn. Deadlift mania in dis bitch. A fine use of thanksgiving carbos!
<3
Aaaaaaand I’m back!
Git, it pleases me to please you! I’m a giver like that
Nadia, thanks for poppin’ by lover! And yes, it is so very sweet to be DLing again…damn I missed it! Re: the pyramid, I completely 150% agree with you! You are a clever, clever woman. I’ve already implemented it, and I will add that to my rotation. Grazie!
LS!! Hey girlie! How are you doing? How’s recovery going? Tell me!!
Hallie - thanks, mama! <3 you, my dark queen!
Brutiful!! I channeled you doll face. 315 here I come!! lol
Dashie luv! Oh yeah, I’m all about the carb loading. Altho I realize I do things kinda backwards. You’re supposed to eat a lot and then make it rain…I workout and then eat a ton for recovery. And this is not at all based on science mind you, I just do it because I’m a bit silly like that. Its the warrior way if you ask me.
Thanksgiving day smack down looks fantastic!! Next time we all decide to go batshit crazy on the treats we should devise a massive session ahead of time. Other gals create a support group to not eat, we just create a plan to counteract. (ha!) A couple questions…out of curiosity, how has your knee been feeling? Does it feel stable/painfree when you hit depth? And also, do you warrior diet it all the time (as in, 7 days/week?). Kthx 
Training wise I’ve been training - yay!
Saturday I got in to the gym and eased in with a pullup/dip/pushup pyramid thanks to Nadia’s suggestion. I couldn’t remember the scheme that sexy Gregron used to do, so I just made one up. I looked back at my log later and realized that I did a baby version of Greg’s evil pyramid scheme. Lol. Whatevs! I’m fat and bloated, breaks shall be given!
This is what it looked like:
Pullups 6, 4, 2, 1, 2, 4, 6
Dips 6, 4, 2, 1, 2, 4, 6
Pushups 12, 8, 4, 2, 4, 8, 12
Could’ve definitely been more ambitous with that - oh well. First day back after gluttonous mayhem.
And today I finally, FINALLY got in one of my “concurrent training” sessions. Oh I love these!! And I’ve missed them so very, very much!
Basically you go between “cardio” and a lifting exercise for a few rounds - no rest in between anything. Of course I was literally dying all over the place and took some rest. But all in all it felt spectacular.
Went like this:
Burpees - 3x15x15 < used Dbs
Stairmill HIIT - 1 min on, 30 secs off for 7.5 mins
DB snatches - 3x6x35
1 mile run - 8:03 mins < my fastest time was 7:13, I want to get to a 6 min mile
KB swings - 3x15x35
Mock prowler push (aka resisted running) - 4 mins Tabatta style
Ab rollouts 3x10
So much fun!!!
As for diet, yesterday was good, toady not so much. I’ll get back to normal tomorrow I’m sure.
Also, December and into Jan is going to be crazy. I have to travel a bunch on both business and pleasure, and then I have family from Argentina coming to stay with me for xmas…in my one bedroom apt…so I’m not sure how training is going to look. But considering that training is the only thing that keeps me sane, I reckon I’ll make time for it.
Also I’ve decided that I’m not going to start back into Oly until January - with my schedule it really only makes sense. Plus, I don’t really feel like it. I want to push a little more weight on the squat and DL and then switch to Oly. And my PT girl just got me practicing jerking technique giggles, so I want to feel sure I can do all that fancy shit before I get in the gym and my coach starts irrationally pushing me to lift weights…ugh!
Tomorrow squat day!! Forward ho!
[quote]cholulalula wrote:
Thanksgiving day smack down looks fantastic!! Next time we all decide to go batshit crazy on the treats we should devise a massive session ahead of time. Other gals create a support group to not eat, we just create a plan to counteract. (ha!) A couple questions…out of curiosity, how has your knee been feeling? Does it feel stable/painfree when you hit depth? And also, do you warrior diet it all the time (as in, 7 days/week?). Kthx
[/quote]
Hi Lula!! That would be totally awesome!! It would be raining PRs left and right! HAHA!
And I’m glad you asked about the knee…
It does feel stable while I lift! but I can tell you right now that my extension isn’t natural, if that makes sense. Basically, I can hit parallel with no problem, but if I want to go below I have to really concentrate since I feel like my body is protecting the knee. I’m not sure if this is a physical symptom or psychological, or both, but i just don’t have that natural extension yet. I could never “drop under” a snatch, for example. That would be a total mind fuck.
And as for pain - it basically only hurts at this point when I need to decelerate during a run, or if I’m working the agility hard, like we do at PT. But other than that, its pretty good! (which reminds me, I should ice it!)
The warrior diet I do pretty much M-F quite strictly since I’m at work and that makes life easy. Saturdays and Sundays I’ll generally start my feeding earlier than normal, but I do still train fasted. I love it!
And finally…
Here are my DLs for critique.
Lula, I think if you watch the Conventional DL form you’ll see what I mean about my knee not having natural extension. Its like my body doesn’t want to go lower than it needs to, eventhough I know I can do it with no problems.
I definitely need to get my ass lower when initiating the lift and during touch and go.
Any other recs?
ps. stole the footstomp from KMAC! yeah buddy!
And here’s Sumo. Seriously, this doesn’t look right at all to me! I don’t know…
All feedback greatly appreciated!
What do you mean? Why do you want to get low?
Also
Ass…looks like magic
Ill leave the critiquing to the professionals.
I will say i did catch the KMC foot stomp 
Damn Masch, I think you form is actually pretty perfect on the conventional DL, getting your ass too low IMO will reduce your pulling strength and leave your hips too far away from the bar (as per Dave Tate), your chest is out hips are low enough and except for the last rep your shoulders were behind the bar, which is a major issue for me, so I dont really see any real issues…also are you leaning out? even after thanskgiving? great work.
I dont know anything about the sumos, though I dont pull that way
Holy DL volume… jeebus!
I won’t say anything about sumo because it’s not my bag. I liked your conventional DL, the only thing I noticed was during the 5-rep set, you got a little sloppy from not resetting between reps. First and 5th rep were very good (when you set yourself), but when you bounced between reps you got a little out of rythm. Looked like you were almost starting upwards again before the bar had even hit the ground. Wait for the weight to hit the ground before you fire upwards - it looked like you were “anticipating” the bounce and trying to get a head start on the next rep each time.
Personally I like to reset between every rep so my form is the same on every rep. But if you prefer to bounce, I think it’ll be fine with a bit more practice. Just gotta get used to it.
Great work Masch!
rawr!! damn i miss deadlifts!
do you find it easier to dead in oly shoes than barefoot??
it totally makes sense to hold off oly lifting for a bit since you are so busy. will also give you the chance to work on your knee and develop your strength so you feel comfortable being ballistic with the weights.
Love the “stamp stamp stamp!!”, made me giggle. Jan is as good a time as any for getting back into. It’ll have your full attention then. So you’re having a cozy xmas eh.