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781

KKK awesome-sausage workout today!

Today > than yesterday.

Bench

95 x 5
110 x 7 sets of 5 ~~First/last paused **ALSO did flat footed and it felt just as strong, so no worries there!

uhmm kroc rows 40lbs x 2 sets of 20
then strict DB rows 40 lbsx x 2 sets of 8

rear DB fly SS with wavey ez whatever bar curl
15/10
15/10
15/10
15/10

pec fly SS with sorta decliney DB curl 3 sets of 12

attempted to do the glute/ham raise but it was stuck and the trainer that came over to help me had no idea what he was doing and said it must be broken and will let maintenance know :/. He told me just to do deadlifts instead.

WTF I AM DOING THIS TO HELP MY DEADLIFTS, FUUCCCCKk

I need glute activation stuff cause my powerlifting friend said knee caving during squats could be weak glutes

So then I just did some leg kick backy stuff with the cable station to get my glutes to wake up, ya, true story.

seated cable row narrow v handley whatever 2 x 15

YEP GOOD!

“It is in our quest for strength that we discover our true weaknesses.” K i dunno, I might of made that quote up, but someone else might have already come up with it. haha. I thought about it on my way to the gym.

ALso thought of this quote “there is very little that can’t be solved with masturbation” HAHA

k \end quotes.

Life news:

Had a fucking awesome day yesterday. Went to the john janzen nature centre and we went on this bug hunt and found a QUEEEN MUTHA FUCKA carpenter ant. They apparently only come out of their den’s ONCE during their WHOLE lifetime to find a mate.
THen we saw a FUCKING BEVER!!!
Then we saw a FUCKING RED-HEADED WOOD MUTHA FUCKIN PECKER!!!

THen we touched a salamander!!!

Then we went home.

super fun/naturey

Other than that, ya, just stressin’ 'bout my glutes.

BYE

782

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[quote]Spock81 wrote:

[quote]mmatt wrote:
I don’t know why, but Canada always seems like a cool place to be[/quote]

You mirin’ our moose, brah?

HAHAHA I AM SO FUNNY [/quote]

Kroc is mirin’ your moose, apparently

related news: that is the first, and last, time in my life I have used the word “mirin”.

783

[quote]VTBalla34 wrote:

[quote]Spock81 wrote:

[quote]mmatt wrote:
I don’t know why, but Canada always seems like a cool place to be[/quote]

You mirin’ our moose, brah?

HAHAHA I AM SO FUNNY [/quote]

Kroc is mirin’ your moose, apparently

related news: that is the first, and last, time in my life I have used the word “mirin”.[/quote]

HAHA I KNOW, I felt a little dirty saying it…

I actually had to go to urban dictionary to make sure I knew what it meant, LOL!

784

K hey, sup ya’ll? How was yo’ weekends?

UH SQUATS
oh
um
Smolov intense phase week one workout numba 3

135 x 4
145 x 4
160 x 5 sets of 4

back ext. with 10lbs plate behind head
x 10
x 10 ← Almost cried around rep 6, heh face was all like :S mixed with :confused: mixed with :expressionless:
x 10
x 10
OHH i put my feet nice N’ close together so this could be very glutey since you know I am in glute stress mode.
Hard.

Leg raises SS with 35lb plate side bends
10/15
10/15
10

facepulls 4 x 10

straight legged sit ups x 25
spread eagle sit ups x 25

then i realized i forgot my leg curls so
lying leg curl one leg at a time 4 sets of 8 DONE FOR REALS

(plank x 1, LOl)

Umm pretty good. Squats felt hard cause I still am tinkering around, and well, squatting is just hard in general.

If squatting were easy they’d call it… UMM

I dunno inset witty joke insulting a different sport here

Ya, good.

Life news:
Went to the zoo. I like emu’s. I am conviced emu’s are a distant relative of gallimimus or ornithomimus. I wish I could ask someone. LIKE Dr. GRANT ! HA.

Digestion news:

FUCK MY STUPID DIGESTION. I have decided I am going to eat only beef and sweet potatoes for all my meals until my digestion starts to do something, or something. I dunno.

FED UPPPPPPPPP WITH THE FARTS.

K SEE YAS

785

I could do without the fart news but congrats on deciding on the meet.

Re: Squat - as long as you hit depth, and get the weight to lockout without reversing your motion at any point during the lift, it counts. This means on the way up, grinders are fine, unless the weight starts travelling in the direction of the floor, the lift is instantly no good (true of bench/DL too)

The main thing people mess up with squats/bench (me included) is holding lockout until you hear “rack” before you rack it. A lot of people rack it instantly out of habit and get red-lighted despite a successful lift.

Knee sleeves and equipment depend on the fed, read their rulebook, it’ll be clearly stated. Same with benching in regards to whether it has to be flat footed (and even if you have to be flat footed, pretty sure you can place weights under your feet to help).

I’d suggest looking online (or posting in the PL forum here) asking about how strict your fed is with squat depth.

786

I just discovered you actually had a log… As it was named this, and not something else…

787

[quote]Spock81 wrote:
K hey, sup ya’ll? How was yo’ weekends?
[/quote]

I was in Quebec for a weightlifting competition. Good times.

Also, congrats on deciding to compete.

788

[quote]scj119 wrote:

Knee sleeves and equipment depend on the fed, read their rulebook, it’ll be clearly stated. Same with benching in regards to whether it has to be flat footed (and even if you have to be flat footed, pretty sure you can place weights under your feet to help).

I’d suggest looking online (or posting in the PL forum here) asking about how strict your fed is with squat depth.[/quote]

I believe I saw that your meet is going to be in the CPU?

Knee sleeves are considered raw, knee wraps instantly put you into the equipped category.
Belts are raw, but some belts are allowed (eg the spud belt)
Wrist wraps are raw. I don’t recall ever seeing an elbow sleeve, so you’d have to look that up if you wear any.
Socks are required on the deadlift, and if you’re wearing knee wraps on your squat, the sock and knee wrap can’t touch.
Singlets are required for all lifts when raw. Singlet is required on bench if wearing a bench shirt (ie, the singlet goes over the bench shirt).

Squat depth can be fairly strict in the CPU, but depends on a lot on the judges. In general though, you’re going to need to be BELOW parallel to have the squat passed. Like, a good inch or so below. You can get a parallel squat passed sometimes, but sink your first attempt really deep to “get on the judges good side.”

You likely know all this, but maybe something helped haha.

789

[quote]DaveForner wrote:

[quote]scj119 wrote:

Knee sleeves and equipment depend on the fed, read their rulebook, it’ll be clearly stated. Same with benching in regards to whether it has to be flat footed (and even if you have to be flat footed, pretty sure you can place weights under your feet to help).

I’d suggest looking online (or posting in the PL forum here) asking about how strict your fed is with squat depth.[/quote]

I believe I saw that your meet is going to be in the CPU?

Knee sleeves are considered raw, knee wraps instantly put you into the equipped category.
Belts are raw, but some belts are allowed (eg the spud belt)
Wrist wraps are raw. I don’t recall ever seeing an elbow sleeve, so you’d have to look that up if you wear any.
Socks are required on the deadlift, and if you’re wearing knee wraps on your squat, the sock and knee wrap can’t touch.
Singlets are required for all lifts when raw. Singlet is required on bench if wearing a bench shirt (ie, the singlet goes over the bench shirt).

Squat depth can be fairly strict in the CPU, but depends on a lot on the judges. In general though, you’re going to need to be BELOW parallel to have the squat passed. Like, a good inch or so below. You can get a parallel squat passed sometimes, but sink your first attempt really deep to “get on the judges good side.”

You likely know all this, but maybe something helped haha.
[/quote]

NOO! I did not know any of this because my brain has a hard time reading stuff that’s longer than a sentence, ha!
Thank you for all the info, this is wonderful.
I usually ATG squat so I am not too worried about that. I am very happy about the knee sleeves though, yay!

I have never heard of this spud belt thingie. I have an inzer 13mm (I think) belt, so that is allowed/raw?

Do you know about flat footed benching? I guess it doesn’t matter much now cause I am flat foot benching again anyway and it hasn’t affected my strength yet. HmMMm.

YA much thanks fellow canadian!

790

[quote]TheJonty wrote:

[quote]Spock81 wrote:
K hey, sup ya’ll? How was yo’ weekends?
[/quote]

I was in Quebec for a weightlifting competition. Good times.

Also, congrats on deciding to compete.[/quote]

You should come down for the edmonton one! Nothing says fun like Edmonton in October…

791

HIIIIII:

Deadlifting

135 x 5
155 x 5
185 x 5
215 x 2

175 x 8 sets of 3 finished in 8 mins <—note to self, must be faster than 8 minutes next week*

Tryin’ to be like speedy ol giterdone, ha.

Smolov benchin’

115 x 8 sets of 4 First/last paused, eassssssy. Wrist wraps added after set 5

Lat pull down wide grip 5 x 12
Narrow grip SS with my palms um facing up so like something naited supnatied I DUNNO what the hell I’m talking about. It’s like a chin up but reverse cause your chin-upping the bar down to you. EFF

10/10
10/10
10/10

I was bascially on the latpull down station for like 25 minutes, LOLLLLLL.

Random cable station glute-wake up activites

OHH HAHA then I tried to sort out the glute/ham raise again HAHA FUCK. Made a total ass of myself and could not for the life of me figure out how to adjust it properly. I am officially never trying it again. :confused:

so glute/ham raise fail x 8 minutes of my life.

Fin.

Very good day.

Life news:
I don’t understand why they have to put america’s got talent on at 9pm on mondays, but 10pm on tuesdays. BOTH NEW EPISODES. I cannot stay up until 11 at night!! I will miss half of the action in texas+howard stern’s super sexiness, heh.

SEE YAH

792

[quote]Spock81 wrote:
NOO! I did not know any of this because my brain has a hard time reading stuff that’s longer than a sentence, ha!
Thank you for all the info, this is wonderful.
I usually ATG squat so I am not too worried about that. I am very happy about the knee sleeves though, yay!

I have never heard of this spud belt thingie. I have an inzer 13mm (I think) belt, so that is allowed/raw?

Do you know about flat footed benching? I guess it doesn’t matter much now cause I am flat foot benching again anyway and it hasn’t affected my strength yet. HmMMm.

YA much thanks fellow canadian! [/quote]

That Inzer belt is just fine as far as I know. A couple fellas had them at my last meet I think.

Spud belt that you can’t use:
http://www.liftinglarge.com/Womens-Spud-Deadlift-Belt-_p_246.html

Flat footed benching is a must. Sorry, I left that one out. You have to have flat feet, and they can not move. The rule may be they can’t move after the “start” command. In fact, it’s probably that. You can have your ass off the bench until the start command (although you won’t get the start command if your ass is off the bench anyway), but once the command comes you have to keep your butt down.

Also, don’t forget to wait for the press and rack commands. In my first meet, during the squat, I forgot to wait for the start once and I forgot to wait for rack once… and almost bombed because of it haha.

793

[quote]Spock81 wrote:
175 x 8 sets of 3 finished in 8 mins <—note to self, must be faster than 8 minutes next week*

Tryin’ to be like speedy ol giterdone, ha.

[/quote]

Confucious say: Do not rush strength! Let strength come to you.

794

[quote]Spock81 wrote:

[quote]TheJonty wrote:

[quote]Spock81 wrote:
K hey, sup ya’ll? How was yo’ weekends?
[/quote]

I was in Quebec for a weightlifting competition. Good times.

Also, congrats on deciding to compete.[/quote]

You should come down for the edmonton one! Nothing says fun like Edmonton in October…[/quote]

I’m a weightlifter Spock, not a powerlifter. Snatch and clean and jerk, not squat/bench/dead. Gotta be all fast and flexible and shit.

Nationals next year will be in Edmonton though. Maybe provincials this coming November too, though it might be Calgary’s turn to host those.

795

Who the fuck are you calling “ol”?

smileyface

796

Hey

Smolov Jr 2nd round, week one, workout #4

Bench
95 x 5
105 x 5
120 x 10 sets of 3 first/last paused.

Seated NG DB press (35lbs) SS with plate raise (25lbs) and um oh DB shrugs
6/8/10
6/8/10
5.1/8/10
6/8/10

DB tricep shit SS with other DB tricep shit
3 x 15

cable station tricep stuff and things x’s a bunch until it was burny/pumpy pumpy/burny

pec fly 2 x 15

GOOOooD.

OH A NEW MEET CONCERN: I have never had a lift off on my bench press in my entire life. I am wondering how this will affect my benching/shoulder blade retraction stuff??? I have no friends (ha), so I am not really sure how I could practice getting a lift off. ALso, everyone in the gym is extreme douche or 90 years old??? Who to approach? Please don’t make me ask that guy I hate who said bodybuilding and powerlifting where pretty much the same thing. :confused:

Life news:

America’s got talent WAS on at 9 last night, yay!!! Watching Howard stern on TV right before bed time gives me a really good nights sleep.
I get my tv watchin’ pillow all set up, take off my pants, and do not move my butt for 60 MINUTES!!! I never let myself sit like that, ya know? Sitting usually gives me anxiety. WHATEVe. BYE

797

[quote]Spock81 wrote:

OH A NEW MEET CONCERN: I have never had a lift off on my bench press in my entire life. I am wondering how this will affect my benching/shoulder blade retraction stuff??? I have no friends (ha), so I am not really sure how I could practice getting a lift off. ALso, everyone in the gym is extreme douche or 90 years old??? Who to approach? Please don’t make me ask that guy I hate who said bodybuilding and powerlifting where pretty much the same thing. :confused:

[/quote]

You can tell them you don’t want a lift off if you don’t want to use one. Obviously most people benefit from one, but if you can’t practice with one before the meet, I would opt for just taking it out yourself.

798

[quote]DaveForner wrote:

[quote]Spock81 wrote:

OH A NEW MEET CONCERN: I have never had a lift off on my bench press in my entire life. I am wondering how this will affect my benching/shoulder blade retraction stuff??? I have no friends (ha), so I am not really sure how I could practice getting a lift off. ALso, everyone in the gym is extreme douche or 90 years old??? Who to approach? Please don’t make me ask that guy I hate who said bodybuilding and powerlifting where pretty much the same thing. :confused:

[/quote]

You can tell them you don’t want a lift off if you don’t want to use one. Obviously most people benefit from one, but if you can’t practice with one before the meet, I would opt for just taking it out yourself.[/quote]
you also have the option of getting liftoffs for warmups

799

Very true, but that’s like practicing 4-5 liftoffs. Doesn’t seem like enough to get comfortable and confident using them for (near) maxes.

Whatever feels more comfortable come meet time is all I’m saying.

800

[quote]Spock81 wrote:
Hey

Smolov Jr 2nd round, week one, workout #4

Bench
95 x 5
105 x 5
120 x 10 sets of 3 first/last paused.

Seated NG DB press (35lbs) SS with plate raise (25lbs) and um oh DB shrugs
6/8/10
6/8/10
5.1/8/10
6/8/10

DB tricep shit SS with other DB tricep shit
3 x 15

cable station tricep stuff and things x’s a bunch until it was burny/pumpy pumpy/burny

pec fly 2 x 15

GOOOooD.

OH A NEW MEET CONCERN: I have never had a lift off on my bench press in my entire life. I am wondering how this will affect my benching/shoulder blade retraction stuff??? I have no friends (ha), so I am not really sure how I could practice getting a lift off. ALso, everyone in the gym is extreme douche or 90 years old??? Who to approach? Please don’t make me ask that guy I hate who said bodybuilding and powerlifting where pretty much the same thing. :confused:

Life news:

America’s got talent WAS on at 9 last night, yay!!! Watching Howard stern on TV right before bed time gives me a really good nights sleep.
I get my tv watchin’ pillow all set up, take off my pants, and do not move my butt for 60 MINUTES!!! I never let myself sit like that, ya know? Sitting usually gives me anxiety. WHATEVe. BYE[/quote]

Have you tried the big boy plates yet? You seem to be a decent amount over 135 on bench. Knock on wood.