230 x 1
I remember hearing Wendler say a few times he learned from Louie Simmons, you need to train OPTIMALLY not MAXIMALLY. Meaning, you’ll get more out of training in the 90% threshold regarding all variables over time than you will by going pedal to the metal. You’ll eventually burnout and your body will fall apart.
We’re not training simply to get through today’s session. We’re building, one brick at a time, toward a lifetime of goals. One day, week, or month actually means very little in relation to the totality of our training careers. Living in that 90% range of consistency over 20 years will put you head and shoulders above almost every one.
Think about it this way: It’s easy for sucky people to be their best all the time, because sucking is very easy. What we strive to become does not come easy. You won’t be able to be your 100% best every day, but your 90% is usually 10 times better than everyone else, even on their best day.
(tried to post earlier, wasn’t working)
EDIT
LOVING THE SPOCK VIDS!! (flutter, flutter!)
Your hips are rising before your shoulders… Focus on driving your shoulders up before your hips begin to move upward. That will help you keep that tightness in your back as you pull. Looking better, though! 
I’m gonna keep my critique simple. No need to overwhelm you.
Set up is perfect. Getting into position is perfect. Once you begin lift your lower back rounds a bit. You need to concentrate on keeping your chest upwards & out. Other than that, you’re a beauty queen.
boring but big squaties 95 x 10
First of all…you are the CUTEST! Really.
Secondly, those deads are looking a lot better. I can see that you are really trying to keep your back tight. It appears that your lower body strength (great glutes and hams BTW) is ahead of your ability to lock in your back and keep it super tight. This will come…just need a bit of patiance.
If you asked for my advice (which you didn’t) I would suggest a few weeks of staying in the 155-185 range and banging out multiple clean, fast sets of 3.
[quote]giterdone wrote:
First of all…you are the CUTEST! Really.
Secondly, those deads are looking a lot better. I can see that you are really trying to keep your back tight. It appears that your lower body strength (great glutes and hams BTW) is ahead of your ability to lock in your back and keep it super tight. This will come…just need a bit of patiance.
If you asked for my advice (which you didn’t) I would suggest a few weeks of staying in the 155-185 range and banging out multiple clean, fast sets of 3.
[/quote]
You really are super cute!
The funniest advice I’ve heard about deadlifts, which I think actually does work, is to think about being a stripper- stick your butt and chest out.
[quote]Spock81 wrote:
boring but big squaties 95 x 10[/quote]
Deep would truly be the understatement of the yr! N.I.C.E.
[quote]Oleena wrote:
[quote]giterdone wrote:
First of all…you are the CUTEST! Really.
Secondly, those deads are looking a lot better. I can see that you are really trying to keep your back tight. It appears that your lower body strength (great glutes and hams BTW) is ahead of your ability to lock in your back and keep it super tight. This will come…just need a bit of patiance.
If you asked for my advice (which you didn’t) I would suggest a few weeks of staying in the 155-185 range and banging out multiple clean, fast sets of 3.
[/quote]
You really are super cute!
The funniest advice I’ve heard about deadlifts, which I think actually does work, is to think about being a stripper- stick your butt and chest out. [/quote]
I think dats for RDLs tho.
shorty you get low low low on those squats…wow!
no one can say your not!
If you want lying leg curls to feel heinously awful try assuming the ass rape position a la Ct.Rockula.
Um, doggie position on the bed part. Tis awesome.
SICK DL’s (cant see vids but loving yo number) and that is a shitton of squats! wow.
[quote]Oleena wrote:
[quote]giterdone wrote:
First of all…you are the CUTEST! Really.
Secondly, those deads are looking a lot better. I can see that you are really trying to keep your back tight. It appears that your lower body strength (great glutes and hams BTW) is ahead of your ability to lock in your back and keep it super tight. This will come…just need a bit of patiance.
If you asked for my advice (which you didn’t) I would suggest a few weeks of staying in the 155-185 range and banging out multiple clean, fast sets of 3.
[/quote]
You really are super cute!
The funniest advice I’ve heard about deadlifts, which I think actually does work, is to think about being a stripper- stick your butt and chest out. [/quote]
Similar to my advice regarding Romanian Deadlifts.
Stick your ass up and out like you’re a baboon “presenting” to a mate.
OH YEAH!!!
Alright!
First: the stripper position (or Playboy Pose!) is EXACTLY how to tell a woman how to do RDLs perfectly every time. Wimminz iz funny
Second: BETTER! The deads and especially your start position are 100% better. I love Git’s advice on staying in the 155-185 range and working on ZERO deflection at that weight. My recommendations: more upper back work and planks planks planks. All kinds. Make sure that core is nothing but a rock.
Third: squats - beautiful form on your descent and ascent but you’re actually going too low for your flexibility at the moment. Your back is rounding slightly (“tail tuck”) right at the bottom. Keep that arch at all times and don’t sacrifice it for depth.
Some beautiful, beautiful stuff!!
[quote]Hallowed wrote:
[quote]Oleena wrote:
[quote]giterdone wrote:
First of all…you are the CUTEST! Really.
Secondly, those deads are looking a lot better. I can see that you are really trying to keep your back tight. It appears that your lower body strength (great glutes and hams BTW) is ahead of your ability to lock in your back and keep it super tight. This will come…just need a bit of patiance.
If you asked for my advice (which you didn’t) I would suggest a few weeks of staying in the 155-185 range and banging out multiple clean, fast sets of 3.
[/quote]
You really are super cute!
The funniest advice I’ve heard about deadlifts, which I think actually does work, is to think about being a stripper- stick your butt and chest out. [/quote]
Similar to my advice regarding Romanian Deadlifts.
Stick your ass up and out like you’re a baboon “presenting” to a mate.
OH YEAH!!![/quote]
^THIS^
In similair fashion, I tell people to show me their junk (figuratively, not literally) when squatting to focus on getting their knees out and torsos to fall correctly. Works like a charm!
LOTS better on the DLs. Work on keeping your core tight to help stop your back from deflecting. I agree with Git about staying in the lower range and getting your form perfected. It’s coming along nicely!
1.) you have razor sharp hammies. love it.
2.) I also love your lulu lemon crops! whoot!
also, strong work!
Hi Spock
For dls what I usually do to lock my back in tight is to pull up on the bar(without lifting it) to get the lats activated. Sort of squeezing down the lats.
ATTENTION EVERYONE:
I thank you all from the bottom of my heart for you kind words and your helpful advice. I get very excited about my potential in this powerliftin’ game with ya’ll wise people helping me along.
Much appreciated.
Couple follow up questions:
I posted this in git’s log, but I will ask here aswell, HOW DA HELL do you keep your core tight AND have a big belly full of air at the same time??
I have decided upper back work is top priority right now, as it seems to be a key factor in all my lifts. What else can I do besides band pull aparts and face pulls??
Lastly, just making sure I have ab work covered. I typically do hanging leg raises, ab wheel roll outs, planks, that rope cable staning ab thing and uhh oh oblique cable twisty things, and umm ohhH weighted crunches, and those plate holding oblique side bend whatcha call em things.
All good?
ADD?
Take away?
Regarding keeping core tight and belly full of air: brace against your own abdominal muscles. Thats how you stay tight, take a deep breath and press out against them. A tight core is not a flexed core, its a braced core.
For upper back, shrugs, rear delts raises and the rear delt destroyer that I do, and I personally like rack pulls for upper back
The ab exercises you listed are all good.
btw, looking beautiful in your videos. You are quite the pretty young lady!
[quote]Spock81 wrote:
Couple follow up questions:
I posted this in git’s log, but I will ask here aswell, HOW DA HELL do you keep your core tight AND have a big belly full of air at the same time??
I have decided upper back work is top priority right now, as it seems to be a key factor in all my lifts. What else can I do besides band pull aparts and face pulls??
[/quote]
I was just taught to take a big breath and pretend I’m about to get punched in the stomach. Having my belt helps. I push OUT against it and BRACE my abs more so than contracting them.
I like Kroc rows for upper back work. Really feel the scapula retracting and squeeze your trap as you pull the weight up. More of a “cheat” type movement.
Do you see how the back is doing all the work as opposed to the arm muscles? A good KROC yell helps too!!
[quote]Spock81 wrote:
ATTENTION EVERYONE:
I thank you all from the bottom of my heart for you kind words and your helpful advice. I get very excited about my potential in this powerliftin’ game with ya’ll wise people helping me along.
Much appreciated.
Couple follow up questions:
I posted this in git’s log, but I will ask here aswell, HOW DA HELL do you keep your core tight AND have a big belly full of air at the same time??
I have decided upper back work is top priority right now, as it seems to be a key factor in all my lifts. What else can I do besides band pull aparts and face pulls??
Lastly, just making sure I have ab work covered. I typically do hanging leg raises, ab wheel roll outs, planks, that rope cable staning ab thing and uhh oh oblique cable twisty things, and umm ohhH weighted crunches, and those plate holding oblique side bend whatcha call em things.
All good?
ADD?
Take away?
[/quote]
Here’s how I do it. I push my lower belly out like when we used to play ‘pregnant’ when we were kids. Take a belly full of air and push out with your abdominal muscles. Don’t arch your back. Think of it as trying to stretch your waist band and giving yourself an old lady buddha belly.
It looks like you’ve got a lot of good core stuff. I also do fallouts and static front squat holds. I only recently started adding core work every time I train and have already noticed a difference.