lol. why nerds like me are around. 
pretty sure that’s the first time I’ve seen you squat. and they are beautiful. I see you going far with strength on them. keep it up.
You have a crazy strength-to-weight ratio with those squats. Nice work.
Enjoyed the front squats to the pins with a full stop.
kouba-thank you sir. 
Snap: Thank you. And also, thanks for not mentioning that I was a big, fat cheater toward the end of those full stop fronts.
From your comment earlier last week about the DLs, you were right. Anytime you want to come in here and call bullshit, I mean, I won’t be mad.
Training:
Cleans
65x5
85x5
95x8
Deads
135x5
155x5
165x8
205x1x2
Accessory 5x10
Pull Through 108#
GHR
Hip pops 35#
Rower x 1 min
Hill sprints
Alternating short and fast/long and less fast
…for a bunch
Cleans:
-I didn’t get a video of these but I felt more ‘poppy’ today. I just love these.
Deads:
-My leg’s acting up from lots of driving and a long run yesterday so I didn’t have high hopes for these, but they felt good. Focused on sitting back into it more
-Got 205, relatively easy >>drops head, tail between my legs<< I’m debating if I want 205x3 or 225x1 by years end.
General:
-HOLY CRAP guys, why haven’t I done GHRs until now? I have clearly found my weak link, these were crazy hard. I spent half the time walking around the gym grabbing my hamstrings like I never knew they were there.
-I am realizing just now that I was meant to do sets of 3, per 5/3/1. If my parents were to get a report card from Wendler, it would probably say “Does not follow directions well” (or from everything of his I’ve ready, more likely the word fuck would be thrown in there somewhere)
Bad videography, but evidence:
225 nod It’ll be more satisfying to have the two wheels on I think. It’s also not far away judging by that pull that’s on evidence. 
laugh 3’s is not enough for Lula, she demands more volume! Maybe I’m just lazy, but 3’s week is my favorite week. Even with the increase in percentages it feels like less work than 5’s, and the weight for the last set is enough to make it fun.
Are you filming with a camera or your phone? I am also 95 and frightened/confused by new fangled things. They’re like tiny flameless torches monster roar of pain and confusion
[quote]kpsnap wrote:
You have a crazy strength-to-weight ratio with those squats. Nice work.
Enjoyed the front squats to the pins with a full stop. [/quote]
Yeah fur real ur strong! Not shabby benching upthread either lil mama!
Wow, no NYC marathon? That sucks. I understand the new life situation…I do. But that is a big sacrifice.
I didn’t realize that you were a marathon runner. How do you fit running in with your lifting?
[quote]cholulalula wrote:
From your comment earlier last week about the DLs, you were right. Anytime you want to come in here and call bullshit, I mean, I won’t be mad.
[/quote]
Okay. Since you’ve given me permission, I’ll cry foul that you don’t think you have a 225-lb. DL right now. Based on that 205 pull, I’d say you do. Have you ever done a true 1 RM test? How do you 5-3-1ers set your numbers if you don’t know your true 1 RM?
Gosh, your strength potential is just unbelievable. You should do a powerlifting meet if you haven’t already thought about it. With proper coaching, you could be extremely – and I mean extremely – successful.
Congratulations on becoming and Aunt. YOur siblings are keeping you busy!
Like Kimba,I want know all about this secret crazy amount of running you must be doing to be ready for the NY marathon. Why are you not logging that? Also, how did you get into the NY marathon and were you able to cancel in such a way that you have gauranteed entry next year?
Kris: I like the way you think, 225 it is…and with Snap’s comment, I do believe I’ll be bold and say 225x3. hoozah! I’m filming with a camera. I typically find a box sitting around and just set it on there to film. Suggestions?
Hallowed: With all the women in here, rarely do I feel that way, but thanks mama!
Kimba: I’m a marathoner on sabbatical. I did a few after I quit competing in gymnastics, starting purely for the need to train for something, and ending up getting the marthon-bug. I am sure I will return to them someday, they have a way of getting under your skin. I did lift while training for a marathon, but not to the extent that I am now.
I would usually take two weeks off lifting before a marathon, and about the week before off lower body work if I had a long run (18 miles +) planned for the weekend. I honestly can’t imagine training PL-style and training for a marathon, mainly because my body feels so beat up after DL/squat days, however I am sure it can be done if one is inclined enough to do so.
Nadia: My siblings sure are, I suppose it’s payback for all of my gymnastics meets they sat thru when we were kids. I found out about my sister’s baby in the early phases of training, so I kind of pulled the plug on the long runs after that. I reckon that’s part of what took the wind out of my sails, running wise. I am doing more running/conditioning than I log though. I don’t know why it doesn’t make it in here, mostly out of flakiness I think.
I applied for the lottery to get in the NYC marathon last year and got in. Also due to circumstances out of my control (grrrr), I couldn’t do it, so I delayed it a year. I could have done so again this year, but it would be ANOTHER $180+, and I just couldn’t justify spending almost $600 on a marathon. I am sure I will apply for the lottery again in the near future though, and I refuse to let babies/weddings/etc to get in the way.
Oh and Snap!
I actually had that thought yesterday before I saw your post, regarding the 1RM. I’ve been trying to come up with an answer that doesn’t make me sound like a douchebag, but I can’t. I count my 225 squat my 1RM, and for the rest of my lifts, I’ve gone with the 3RM as my 90%. I guess I don’t know how to properly “max out” and am a little scared to do it on my own, to be honest. I completely admit that I am probably not using the right numbers for 5/3/1, which is also why I don’t tend to get too excited about PRs, because I mean, I dunno, maybe I could have done that? (see? douchebag)
I would actually love to compete, but I am having a hard time finding the PL niche in this area, although I’m in a pretty big metropolitan area, it must exist. My goal is to become more proactive about it. And I would love love love to have a proper coach, the trick right now is finding one who is willing to work for free. Or maybe cookies. (anybody? ANYBODY? crickets)
Thanks for the bug in my ear though, I have been giving it quite a bit of thought.
For not feeling chatty there’s an awful lot of text on this page.
Yesterday:
-Conditioning (high incline treadmill, KB swings, box jumps, bike)
-Gymnastics: Made my first trip back to the gym in many years, and it wasn’t nearly as tragic as it could have been. Things I can still do: Kips, cast handstands (ugly, and scared the shit out of me on my first cast), back handsprings, back tucks, press handstands. Things I want to do: kip cast handstand with proper form, free hip handstand. Tumbling series (?). I don’t see myself setting foot on the beam or vault. Hmph.
Today:
Band: Chest warm up
Bench:
Barx10
65x8
85x3
100x3
110x8
Accessory:
Face pulls
Band pull aparts
Pull Ups
Cable diagonals
Push up burpee Pull up
ER
Unilateral cable press
Tabata bike 5 min
Ecomill walk 10 min
bench:
-shoulders are cranky today, and rightfully so after last night’s shenanigans.
-i need to make a friend in the gym to get myself a spot on these so I can feel comfortable getting all my reps in
Hey Saucey!
Back squat: lookin good (your doppleganger in the background was freakin me out tho)
DL: you’re so slow all the way up. After you get out of the hole, pop up into the final position, hold that while finishing exhale, then slow and controlled on the descent until the bar gets below the knees, then drop it like a bomb. Your joints will thank you starting in just a few years and then for the rest of your life. May have to reduce the weight to practice proper form; ego is the enemy of health.
Marathon: marathons are evil and should be banned. They do horrible things to the human body and mind. (Did you ever notice that in the Greek myth, as soon as the runner guy delivers his message, he drops dead? See, that a hint.) Eat, lift, walk, sleep. A sprint up a hill once in a while is ok.
PM me where you live and I’ll see if my coach knows anyone who could help you in your area. Or at least some people to meet up with. There are many powerlifting coaches who work for free. My coach is one. But he’s selective about who he’s willing to help. I get very exciting seeing other women get into powerlifting because it’s been so life-changing for me.
Regarding maxing, I understand your concerns about doing it solo. It took me a long time to do heavy squat singles without a spot. And I won’t do it geared because of the risk of injury if I fail. And I feel the same way about benching. I don’t like the idea of getting stapled by the bar. From what I’ve read, 5/3/1 is a program that you can run without knowing your true 1 RM. I guess I would want to know because I wouldn’t like the idea of wasting training time working more submaximally than I needed to be.
pop up= drive through with the hips…AKA-HUMP THE BAR!!
great work lately…your squats are a thing of beauty!!
[quote]Jeffrey of Troy wrote:
then slow and controlled on the descent until the bar gets below the knees, then drop it like a bomb.
[/quote]
I would advise learning the controlled drop for heavy singles from the lockout position. No reason to exert yourself on the way down. Also, dropping the weights isn’t allowed in many gyms nor on the platform if you decide to ever compete.
I want to squat like you. textbook.
you will crush 225 dl.
[quote]cholulalula wrote:
Hallowed: With all the women in here, rarely do I feel that way, but thanks mama!
[/quote]
OH I get it! I am weaksauce compared to so many of us in here. BUT… I train at a commercial gym. There, I AM THE QUEEN OF THE WORLD! Srs. The girls that really lift there are all tiny little fitness things I’m talking FUN SIZED like five feet a buck ten so even though they are really lifting… it never looks like much!
[quote]cholulalula wrote:
Oh and Snap!
I actually had that thought yesterday before I saw your post, regarding the 1RM. I’ve been trying to come up with an answer that doesn’t make me sound like a douchebag, but I can’t. I count my 225 squat my 1RM, and for the rest of my lifts, I’ve gone with the 3RM as my 90%. I guess I don’t know how to properly “max out” and am a little scared to do it on my own, to be honest. I completely admit that I am probably not using the right numbers for 5/3/1, which is also why I don’t tend to get too excited about PRs, because I mean, I dunno, maybe I could have done that? (see? douchebag)
[/quote]
I’ve never tried a 1RM either… I’ve almost hit one max week 5 3 1 but never attempted a lift as a 1RM. The calculator that I used (courtesy of mister Print) is blackironbeast.com you can put in rep maxes on there. Would be interesting for you to try that calculator and compare it to what you’ve come up with… just as a check for the 411 of it.
wow!! its been a bit since i’ve been in here! GYMNASTICS!! OH!!! such a girlhood dream of mine…forever enthralled!
and about being afraid of sq max solo, I do it all the time! and I drop it all the time!!!
My rack has safety bars, so I just put them a notch below and hope for the best. but i am maybe taller then you so they holes might not be adequate. I wouldn’t want you to think about falling either when you’re trying to focus on maxing. So i guess my input is moot!
maybe try bombing on purpose with lighter weight so you don’t fear it? just slowly letting the bar hit the safety and climbing out?
[quote]cholulalula wrote:
Oh and Snap!
I actually had that thought yesterday before I saw your post, regarding the 1RM. I’ve been trying to come up with an answer that doesn’t make me sound like a douchebag, but I can’t. I count my 225 squat my 1RM, and for the rest of my lifts, I’ve gone with the 3RM as my 90%. I guess I don’t know how to properly “max out” and am a little scared to do it on my own, to be honest. I completely admit that I am probably not using the right numbers for 5/3/1, which is also why I don’t tend to get too excited about PRs, because I mean, I dunno, maybe I could have done that? (see? douchebag)
I would actually love to compete, but I am having a hard time finding the PL niche in this area, although I’m in a pretty big metropolitan area, it must exist. My goal is to become more proactive about it. And I would love love love to have a proper coach, the trick right now is finding one who is willing to work for free. Or maybe cookies. (anybody? ANYBODY? crickets)
Thanks for the bug in my ear though, I have been giving it quite a bit of thought. [/quote]
for 1RM day, grab some ammonia. then do your warm ups. once you get to 90% of what you want to put up, start giving yourself 5-8 minute rest. just keep moving to keep loose. once you complete a lift, increase it by 5%, until you can’t complete a lift. what I do, and works pretty well to judge where I am.
if snap isn’t successful, PM me where you are, and I’ll see what I can find out from some guys who have been around the block that I know. I’m sure there is some hairy, bear looking guys in a garage somewhere. lol
lula vids!!
squats and deads look good.
you look gooder.