My Baby Got Sauce

Training
521

Thank you everyone for the birthday love. It was…an ok day. The down side to having a birthday right after Christmas is that everyone is in a post-Christmas hangover and kind of blah all day…and I’m so rich-fooded out that having it for my birthday is almost forced. I should learn my lesson and just ask for fish and salad.

Instead, we went out for tapas, sangria, and chocolate cake, which was lovely, but it turns out chocolate cake does not make my training awesome, as I had hoped. Oh well, back to normal eating and feeling less whale-like, thank goodness.

Went to the gym I used to work at to get my hands on a bar…I never realized how shitty plates with edges are to pull with. Accessory kind of got the shaft because I couldn’t find anything I wanted. Somewhere along the line I turned high maintenance.

Hang cleans:
65x5
75x5
85x5

DL:
135x5
135x5
145x3
150x3
170x3
190x3

Free T-Rows
45x5x5

SLDL
Barx10
**left leg still not right, i’m ready for that to be fixed

Incline sprints 15 minutes-25% incline, 8.0 mph 20 sec on, 40 sec off

25%, 2.0 incline walk 10 minutes

And boys, soon as I find the right lighting, angle, outfit, and good-butt day, you’ll get your progress pics. Hope you’re of the patient sort :wink:

**also, I forgot to add in my 3x10 pull up goal…and having given the goal #s more thought, I guess those are my ultimate(ish) training goals…and numbers I will get. It just seems a bit ignorant/bold on my part to state that those numbers are the ones I will reach by such and such a date when, as Kristoph has stated, increases in weight are never linear and predictable as we’d like. So, I’m rambling…I’m going to work my ass off and work for them…but next up on the plate is 5# more than my last max.

522

[quote]cholulalula wrote:

And boys, soon as I find the right lighting, angle, outfit, and good-butt day, you’ll get your progress pics. Hope you’re of the patient sort :wink:

[/quote]

No naow!! slams fist on table Oh wait, you were talking to the boys…hee hee! Seriously, thought, can’t wait to see them progress pics whenever they come :slight_smile:

Octagonal plates blow! I hate them to. Especially now that I also want to start do some more cleans and snatches. Sigh. So if that makes you high maintenance, I’m also high maintenance. harumph

And yes, you’ll totally hit those weights!! I think you’re smart not putting an expiration date on them too.

3x10 pullups is a great goal as well! I was thinking about what I wanted to do with my pullups after this challenge…What to do, what to do…hmm…

523

I agree with Masch, NOW! It sucks that your b-day is after Christmas, from what I read Jesus wasn’t even born on the 25th! I have learned that little victories are the way to go as well, every time I go for a big PR I fail miserably…I have no doubt that your drive and athleticism will allow you to accomplish your goals easily.

524

[quote]cholulalula wrote:
And boys, soon as I find the right lighting, angle, outfit, and good-butt day, you’ll get your progress pics. Hope you’re of the patient sort :wink:
[/quote]

I fainted.

525

[quote]scj119 wrote:

I fainted.[/quote]

Ladies, Imma need some mouth to mouth over here! trampling, pushing, shoving

Masch–Didn’t that pic I attached to the PM come through? I swear I did that right…?

Matty: Yea man, I was already getting weirded out by having to think about these giant numbers, so I’m going to keep at what I’ve been doing minus the internal pressure.

I forgot to announce earlier that…

trumpets sound<<

…I am this year’s FF Champion!!! I’ve been walking around all day with such a swagger a lady at the grocery store asked me why I was limping.

526

Lula, I also really hate the plates with sides. Luckily my gym has the round ones.

My birthday is Dec. 1st, which is just far enough away from Xmas not to suck in the way you describe the day-after sucking. I’m glad you had a good day anyway.

I’m very patient. Put on a pair of lulu pants for the outfit – I know you have 'em.

As for weight-based lifting goals, I’m down on them for this next year. Its impossible to predict numbers – effort, that can be predicted.

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[quote]cholulalula wrote:

…I am this year’s FF Champion!!! I’ve been walking around all day with such a swagger a lady at the grocery store asked me why I was limping.
[/quote]

so walking with a swagger makes you look like a cripple? go it… im not a city boy. congratz though! i failed horribly…

528

Happy birthday Lula :slight_smile:
and Happy New Year - relentless is a good word.

529

Kimba: Good call, Lulu pants have a way of doing great things for butts. And I tend to agree that predicting weights is impossible. I like the idea of predicting effort. Nothing bad ever came out of that.

Kouba: I think when you’re a white girl from the suburbs, that’s exactly what it means :smiley:

Mainy: Thanks, and happy new year to you!

I spent yesterday snowboarding and had a great time. I managed to get my toe-edge more consistently, and avoided broken bones. My first time out last year I broke my wrist, so thank you, 2011, for not giving me book ends of broken bones. I’m looking forward to going more this year, and trying not to ride with the fear of breaking something.

Today:

DB bench:
30x5
35x5
40x3
45x3
50x3
55x0
50x8

Accessory:
TRX Push ups
OH triceps extension
Kroc rows (30#, 35#, 30#x3)
Band curls

**I don’t know how DB bench equates to BB, but the 55 wouldn’t budge from my chest. That was fun.
**Kroc rows. OMG-these are awful awful awful. I should be doing these on a consistent basis. Physically and mentally taxing. Good stuff.

530

OMG!! You got 50s for 8?! You beast! That’s so freaking awesome.

I believe I was at 50s (or was it 45s?) for 3 when I sprained the fuck out of my shoulder. Lol! I love DB benching, but loathe BB benching - so weird.

And snowboarding? YAY! Hilarious on the broken bones book-ends. God forbid!! HAHAH! You’re too funny.

Edit: just checked and it was 50. Dude, you’re so hulk-smash strong! Its ridic!

531

To answer your question, I think DB benching is WAY harder. Less or no leg drive, plus your stronger side can’t compensate for your weaker side. Getting 50s up is awesome!

Kroc rows are really good. I’m back on these myself.

532

Nice benching Womanimal!

With regards to the difference between BB and DB there was an article about this a few weeks ago:

Duffey and Challis (2011) found that there are considerable lateral forces at play when bench pressing. They used a special bar that allowed for the measurement of vertical and lateral forces and found that the “pulling apart” force exerted on the bar equaled roughly 25% of the upward force. It appears that the muscles involved in pressing the bar upward produce considerable outward forces as well.

This helps explain why individuals can’t dumbbell press as much as they can bench press; not only is more stabilization required, but lateral forces aren’t allowable in dumbbell pressing as they’d cause the dumbbells to move away from each other, which would result in a failed lift. The fact that triceps EMG is lower during dumbbell pressing compared to barbell pressing lends support to this theory (Saeterbakken et al. 2011). Elitefts has been preaching about spreading the bar apart during the bench for years.

533

still killin it I see…

Happy Birthday and Happy New YEAR!!!

534

Hi Lula! Happy New Year, and Happy Birthday too!

535

Ahh, I missed your birthday. 29, eh? I think this is going to be a great year for you lifting-wise. I really look forward to seeing all of your progress this year and hearing about your competition experiences.

536

Masch: Thank you! After being a slave to DB bench for so long, I’ve been working on loving flat benching. It’s a work in progress.

Kimba: Leg drive you say? Yes, I clearly need help with my bench, I don’t even know how leg drive factors in. >newb<

Matty: Thanks for pulling that up! I seem to remember reading that, and it makes me feel better about feeling so weak with the dumbbells.

Snap: Thanks, I’m really excited about competing and seeing how the lifting goes this year, I sure hope you’re right.

MIM, PP: Thanks ladies! I hope you all have wonderful New Years :smiley:

Training:

Finally-all the extra sleep and a normal intake of food has translated to feeling like a rockstar instead of a slug in the gym.

Squats:

Barx10
95x5
115x5
135x3
**SS Box Jumps

150x3
170x3
190x5

Accessory:
Front Squats 95#
Box Jumps
Pistol Squats
Plate Pushes 45#

15 minutes incline walking: 25% 2.2 mph

**Squats: I’m getting into a bad habit of not thinking about the safety bars until I’m in the middle of my last set and think I might need them. This messes with my head and I think I start cutting my squats a bit short. Reps 4 and 5 serve as exhibit A.
**The plate pushes kicked my ass. On a related note: I think I’ve been in the monkey house too long. It didn’t even phase me to be “that girl” today.

Have a safe and happy New Years Eve!!!

Video: 150x3, 170x3, 190x5

537

Your squats looked lovely to me. Form is nice. Perhaps very, very slightly high on the last rep or two but only by a whisker. Main thing is that you kept your back nice and arched. Oh and yummy hamstrings, btw.
Totally jealous of your gym by the way - mine has one rack - in fact you can see the entirity of the free weights room (which they decided to pain bright green a few months ago, ugh) on my deadlift vid last week. It’s tiny. Having said that, you’re still getting the same shitty music we do.

538

Lovely squats Lula!! Happy late b-day and early new year!

539

squats look great. each was definitely at or below parallel. aren’t you going to the powerlifting gym?

540

Wow form was great, I cant see one thing I would do different…how bout we see what your max is in the beginning of 2012 so you can use that as a percentage for training and then kill that max at a meet? just sayin…Have a great new years 2012 has LULA in lights (white ones!)