Here’s my video
Good grief, that DL looks awesome! You keep your core nice and tight throughout the entire lift.
I’ll let the experts weigh in - but excellent work!!
Thanks! The first few reps were a bit touch-and-go, which is a problem I’ve struggled with. I think I sorted it out by the 4th rep though. I just need to think: BAD OWLIE!! NO! Put it down. RESET BETWEEN REPS! Deadlifting has really been a challenge for me, so its a relief that I am finally starting to make some progress.
I’m pretty impressed 
who taught you to lift ? Or are you self taught ?
One thing i would focus on is pulling your heels through the floor and pulling back and bringing hips harder.
If you work on that during your warm up sets it will happen on your heavy ones.
Fast explosive hips = big pulls
Nice job
Jim
Thanks Jim, I learned to lift by reading Mark Rippetoe’s Starting Strength as well as watching the dvd he made where he trouble shoots form problems in beginners. My boyfriend also deserves some credit. He had been squatting for months when we started out programs and he emphasized the importance of good form to me. He is always critiquing my form which has been a huge boon to my training.
I was a little nervous for this video. I really could have been more explosive. Thinking about driving my heels through the ground and transferring the power through my hips should help! Maybe I will work in some dynamic effort days to help drive this home, literally.
Loved, loved, loved your squat and deadlift videos. Really awesome! Besides being strong, you are just the cutest.
That’s great !!!
Here are a few things I have done and do with my ladies to help them learn how to be more explosive.
Frog jumps this helps learn to
bring the hips hard to a full extention
med ball beer keg toss, you can use a keetle bell as well not reccomended for inside gym
lol
32 lb med ball toss - YouTube
pull every warm up set like it is your
max. Pull fast hard and explosive this will help warm your Cns up and will carry over to working sets. If you warm up slow your main lifts will slow.
Work up to a weight that you can pull nice and explosive and will good form and do 10 singles. Rest about 1 min between sets. You should get faster with every single. With 6+ being the fastest.
Chains I love using chains with females to help with hip drive. Most women are not stong enough to use bands. You could try and put a mini band over the bar and stand on it.
hope this gives you some ideas
Have a great day and keep up the good
work
Jim
Thanks Jim. I will probably incorporate some of the vertical jumps with medicine ball on my weekends or deload day. I would really like to try the chains too, but we don’t have any amazing chains at my gym 
Its a shame really because there seem to be a lot of awesome uses for chains and it isn’t really something practical I can order offline hehe. There are some bands around though, so maybe I will read up more on that and give the bands a try.
[quote]kimbakimba wrote:
Loved, loved, loved your squat and deadlift videos. Really awesome! Besides being strong, you are just the cutest.[/quote]
Awh Thanks Kimba! I guess being short has three-fold advantages!
3/3/3 Bench Day
1x3 @100lbs
1x3 @105lbs
1x10 @110lbs!!*
*I was going to be happy with 8 reps, so needless to say, I’m REALLY happy
Dips-belted up and added weight progressively. I’m still experimenting with these. The first time I did weight dips, it was on a deload week and I managed 4x5 w/25lbs. The next week, after a 5/5/5 bench workout, I only managed 1x5 w/27.5lbs before failing the third rep of my second set! I think I’m going to try doing multiple working sets working up the the heaviest weight and see if I can progress that way.
5xbw
1x5 w/10lbs
1x5 w/15lbs
1x5 w/25lbs
7xbw
I felt pretty beat, so I just did 5x10 push-ups and called it a day.
Nice workout! That bench and dips are quite impressive.
Thanks for the vids! This will actually be helpful for me too.
owlie, and i’m being honest here, those are some of the best deadlifts i’ve ever seen any girl perform ever.
Owlie, very solid bench workout and strong dips! This reminds me to buy a dip belt…
i’m seriously gonna have to petition webster to make owlicious an official term. gotta love a girl that can make deadlifts look damn spicy! =+)
keep killing it owlie. u are seriously gonna go places. :nod:
Thanks deja and PB Andy. I have always been a fan of squats but have just learned to love deadlifts. I’ve been working on my form pretty hard, so I’m glad to see its paid off. Now onto big pulls.
Kimba, speaking of buying things I need to buy a foam roller. Does anyone have a good recommend?
Right, so 3/3/3 Squat day!!
Squats
1x3 @175lbs
1x3 @185lbs
1x7 @195lbs*
1x4 @195lbs
Smith machine calf raises
3x12 @195lbs
2x10 @265lbs
Now, I’m not sure if I was doing these right because they weren’t too painful or challenging, but I don’t know what calf raises are supposed to feel like. I just put the weight on my back and raised my heels and contracted my calves. Maybe I should read more about these or watch some videos, but they seem pretty straight forward.
BBB squats
5x10 @140lbs*
*This was pretty fun. 140lbs is the most I’ve ever done for 5 sets of 10. I was barely able to squeeze out the last rep, and then my ears popped a bit. Now my quads are toast! Which is what I was going for, so I’m pretty delighted.
Instead of my usual Friday night Thai cuisine, I chose to try out a new Chinese buffet that had just opened up. Boo. It was horrendously disappointing. Piss poor shitty fried meat covered in saucy. Even the veggies were covered in thick viscous sauce. I left there completely bloated, but somehow not full…hmmmmm
I think I consumed more MSG tonight than I had in the whole of 2009. Oh well, I better just make sure to eat extra deliciously and nutritiously to redeem the rest of the weekend. Starting with Indian buffet tomorrow
Foam roller - http://www.performbetter.com/detail.aspx_Q_ID_E_4592_A_CategoryID_E_235
It’s got a PVC core so it hurts a lot more, and should last a long ass time. Don’t know why it’s $40, used to be $30, I guess they are more popular these days so they jacked the price (mine is 3 years old and still kickin my ass).
on asian food - I don’t eat that shit anymore. used to like it, now every time it is a huge letdown. At least Americanized asian food.
Looks good, thanks! Yeah they are really popular these days. I can’t go on a fitness forum anywhere without seeing a trillion posts about foam rolling.
Yeah , that Chinese place pretty much shat all over my Friday night. Oh well, I just slept for like 12hrs and now I feel better so I should let bygones be. I still love Thai food though, but I’m fortunate enough to have some really good fresh-ingredient using places nearby.
Going go get read for my OHP 3/3/3. My quads and glutes are on fiah from yesterday. Good thing I don’t need them for ohp or pullups.
Yeah, bad decision. Chinese buffets are typically shit.
Press
1x3 @70lbs
1x3 @75lbs
1x6 @78lbs*
bleh I was supposed to get 9, so I tried again.
1x7 @78lbs
1x5 @78lbs
Pull-ups
1x5 @bw
Chin-ups
1x5 w/5lbs
1x5 w/10lbs
1x3 w/15lbs
1x2* w/20lbs
1x4 @bw
I tried for 3, but it was just out of reach
Curls
4x5 @50lbs
2x8 @40lbs
Ok I have to rant. The most obnoxious shit happened today. There’s this trainer at my gym who is about my same height and weight who I always see doing cardio and in the free weights area on the machines.
She’s never squatting or doing any type of barbell exercises. I was standing in the squat rack resting between my press sets and she came up to me and said “So, are you training for bodybuilding or what?”
To which I replied, “No, strength mainly”
She said, “oh, well you’re blocky and you walk like this” (waddled around a little)
she continued, "What you need to do to lengthen your quads is do some leg extensions because you know you want that teardrop shape or whatever.
Also, you have good glutes and calves genetically or whatever, but if you really want to sculpt your calves you should get in the leg extension machine and point your toes back and forth like this."(showed me some bullshit movement in the air) Before I could reply she walked away.
What?!?1 I was dumbfounded. I didn’t think I stuttered on the word “strength” I have fairly good enunciation skills so there’s no way she misheard me to say “I am training for bodybuilding please critique my physique and offer me advice.”
I am wondering if I should actually complain about her. It doesn’t seem very professional to tell members at the gym you train at they are blocky. I wasn’t offended, but that’s just down right untrue. I may not be the leanest, but I’m far from blocky.
That is extremely rude. She should mind her own business.
And no you are not blocky.
People put down others to make them feel better about themselves and to see if they can make you upset.
People feel bad when they see others busting there ass and making progress … (mainly because they lack the “balls” to put the effort in themselves)
people also don’t understand it when people have different goals than there own
good job not bitch slapping her 
(so to speak)
taking the high road isn’t easy but it is a good road in the long run
Thanks guys, yeah I decided not to complain about her. Its funny, none of the male trainers have ever been even the slightest bit condescending towards me, in fact they usually give me props and sound advice, but this is the second time one of the chicks has given me inapplicable, unwanted “advice.”