The mayo clinic is the SHIT! Def. worth the drive.
You’ve got some crazy lady friend stories my man… definitely entertaining hahaha.
That LMFAO song is one of my jams. Its on my workout playlist… I have been known to do a little shufflin’ in the gym between sets when I’m ‘in the groove’ but dont tell anyone. I have a reputation to uphold.
LMFAO has nothing on this…
thats my jam. Im a vessel of shimmy.
[quote]Dasher wrote:
The mayo clinic is the SHIT! Def. worth the drive.[/quote]
yea def check them out. they’re among the top 5 best hospitals in the country. we’ve been stuck at #6 for years because of them…
[quote]scj119 wrote:
One more thing. I’m sorta thinking about buying this indigo shit just so I can get a customized program from CT and put my hat in the ring for a trip to CO…thoughts?[/quote]
I wouldn’t waste my fucking money…
Dude, I didn’t know you had a log on here…cool! I’ll start posting in it
[quote]scj119 wrote:
Got outta dodge. Actually have a T-Nationer comin over for da party tonizzle, TN makes bonds that last. Either that or he just wants free beer. I don’t care because it makes me feel popular.[/quote]
Were you talking about me? That free beer was niiiiiiice!
Ive been reading through your log and offer the following observations:
-You have gotten a ton stronger and larger since your first post last year…almost unrecognizable
-Your OHP is good…I wouldn’t worry about the elbow flare…look at a video of Wendler OHPing…his are flared almost the entire way and he isn’t exactly weak…
-You may benefit more on bench by bringing the bar down twoards your stomach a little more…dont wanna crush that convex rib, but as close to that as possible…when you posted your max back in August or whenever, you had to push UP then BACK, which is a ton harder than just pushing back at an angle…
-We have to get to the bottom of your squat man…your front squat is almost as good as your back…let’s have a squat day soon and see if we can figure out anything that may be wrong with it
I’m reading the rest of your pages now and may post again…your log got popular over the past couple months…failed hookup stories are the secret it looks like…
Alright, last post
-Don’t cut weight for your first meet…it is a bad idea…just weigh in at whatever you are at…sure if you are 222 on day of weighins, go take a dump and pull the high school cheerleader finger in throat trick, but otherwise dont sweat it…just go out and get a total so you know what youre working with and what to beat next time out
-Your accessory volume is a little on the high side, especially if you are on the 4x week routine…probably ok for now but keep this in mind if your lifts start getting stagnant that you should cut down accessory a bit…I find 1-2 accessory exercises after my main lift is plenty…
You’ll definitely want to taper off the assistance work as you begin your meet prep…we’ll talk about this over beers
-Your squat form needs some work, but not until you get stronger…your hips/glutes appear to be a weak point, and this manifests itself in your deadlifts as well…you just don’t have the pop necessary to drive up in DL or squats. This is why your knees go so far forward in your squat, because of your weakness (and probably because you’ve front squatted so much) you dont sit BACK at all, you basically sit DOWN…this is a tough position to come out of the hole in…
I would suggest kettlebell swings, GHRs, Ab wheels, and 45 degree back extensions to rectify this (in that order)…once you get stronger at that, you will need to tweak your squat form probably by sitting back onto a box until you get the movement right…you may miss the box at first so we’ll start with light weight haha
[quote]gregron wrote:
You’ve got some crazy lady friend stories my man… definitely entertaining hahaha.
That LMFAO song is one of my jams. Its on my workout playlist… I have been known to do a little shufflin’ in the gym between sets when I’m ‘in the groove’ but dont tell anyone. I have a reputation to uphold.[/quote]
Yeah I’ve met some real winners in DC. Shocking I haven’t met the love of my life in a crowded bar yet. Who’da thunk?
Secret’s safe with me bro. Pay no attention to the thread I’m starting in GAL…
[quote]Dasher wrote:
LMFAO has nothing on this…
thats my jam. Im a vessel of shimmy.[/quote]
That is absolutely fantastic
VT - thanks for stopping in man. Great points. I’m down for a squat day anytime!
thats how I dance now.
I think I have my halloween costume!!!
Deload workout yesterday.
(warmup) light hang cleans, 3x5 (up to 95lb)
A) Dead
165 x 5
205 x 5
245 x 5
sets of chins between sets of deads
B1) GHR
3x6
B2) Hanging Leg Raise
3x6
bounced.
[quote]Dasher wrote:
thats how I dance now.
I think I have my halloween costume!!![/quote]
LOL yesyesyes
Can’t back out now. Just bought my singlet, belt, wrist wraps, knee sleeves, and some chalk/ammonia. Singlet/belt are Titan, everything else is from Elite.
From talking to VT last night I have decided not to cut for the comp. I’m not going to introduce a new training stimulus (heavy singles), which I have no idea how well I’ll recover from, while eating at a caloric deficit for the first time in a year and a half. Just don’t want to change too many things heading into my first comp. I’m gonna suck it up, accept a non-competitive placing, and compete in the 242s… hopefully I can add a few lbs of mass and weigh in near 235 on meet day.
Preliminary goals: 315 bench, 485 deadlift, 315 squat (fixing form issues I may be able to increase this goal significantly). Anxious to start my prep.
nice! there nothing like spending a wad of cash on equipment to cement your commitment.
5/3/1 For Powerlifting - 8 weeks out, Day 1 (Bench)
Weighed in at a ROBUST 231 this morning. Oof.
I can never rouse up any intensity on Mondays. I am going to move OHP to Mon and Bench to Thurs for that reason.
Overall, pissed about today’s workout. I tied my bench PR from 2 months ago and it was even slower - in fact I think I had spotter help even though he said it was all me. Granted I was trying new bench form for the very first time today (feet further out, touching lower on my chest, driving with legs, pausing in the hole) so maybe that’s why… but I should been able to muscle up 290 way easier.
I did however manage to convince my buddy to do the PL meet with me. Should be a lot of fun as he is about the same strength level and we can push each other. He’ll be shooting for the 198 class.
Workout:
A) Bench
110 x 5
135 x 5
160 x 3
-work sets-
190 x 3
215 x 3
245 x 3
270 (85% of meet goal) x 1 easy
290 (92.5%) x 1 the grindyest grinder I’ve ever grinded. You can watch the vid and decide for yourself if I had spotter help.
B) Close Grip Bench
175 x 10
180 x 8 (PR 5lb)
180 x 7
3 sets of chins between sets of CGBP
C) Kroc Rows
70 x 10
100 x 20 (PR 5lb)
Posting vid of both singles when I get home.
270 x 1
290 x 1. Arch sucked, also my shoes blow for this bench setup… I couldn’t put any pressure on the floor without them slipping. Buying new kicks tomorrow.
Think I tweaked my shoulder pretty good on that one.
Weird story. After I hit that 290 single, the dude spotting me immediately asked to try and jumped under it expecting me to spot. I had to jump behind him. I was 30 seconds from doing a fucking max effort 10 second grinder. I could BARELY row the bar up to the top pegs. What the fuck, man.
I actually have his attempt on video. lol. Dun wanna post it though.
[quote]fr0IVIan wrote:
nice! there nothing like spending a wad of cash on equipment to cement your commitment.[/quote]
Yeah man… EFS order comes in Wed, not sure about belt/singlet
Yeah it definitely looks like you had spotter help on that one…that or that was the nastiest grinder of all time…your spotter is a douche for taking a turn at it right after you…
Your 270 vid looked like you were trying to push it back towards your face, which is good…it looked real nice stroke…but the 290 it looks like youre trying to push straight up perpendicular to the floor…this is going to be impossible and it was obvious right where you get out of the groove (0:55 mark). From there its very hard to recover…
BTW, its hella manly that you’re lifting off yourself…thats hard as shit to do with long arms…
[quote]VTBalla34 wrote:
Yeah it definitely looks like you had spotter help on that one…that or that was the nastiest grinder of all time…your spotter is a douche for taking a turn at it right after you…
Your 270 vid looked like you were trying to push it back towards your face, which is good…it looked real nice stroke…but the 290 it looks like youre trying to push straight up perpendicular to the floor…this is going to be impossible and it was obvious right where you get out of the groove (0:55 mark). From there its very hard to recover…
BTW, its hella manly that you’re lifting off yourself…thats hard as shit to do with long arms…[/quote]
Yeah, I fell into old habits as I got near my max. 270 was low enough to keep the form I’d been working on. This was the first day I’ve ever been consciously touching so low to my chest. I think what prevented it on my 290 set, other than the high weight, was my lack of arch.
It actually wasn’t my spotter… it was a random dude who had been incline benching and watched me attempt that and jumped in. I really want to post the part of the vid with his attempt haha
Speaking of manly… should I grow a beard for the comp?
PS - I plan on posting vids of most, if not all, my heavy singles during meet prep for y’all to judge my form. Squats tonight.
Do you grow a good beard? If so, yes. If it’s remotely patchy, no.
#girlsperspective
Dasher’s wrong…unless you have a big ass hole in your chin when you grow a beard, any beard is manly and awesome…and it will add 20 pounds to your total…its science
My beard negatively effected my PL total during my last meet