I believe I was looking into this concert earlier (near me). Glad you had fun. 
Also just recently had someone suggest to me to try roasting brussel sprouts. Looks delicious!!
all right - back to work.
foam roll (my back cracked like crazy)
quad stretch
calf stretch
retard frog stretch
hip stretch
bodyweight squat x10
wall squat 2x10
tried the cosack squat - I’m doing it wrong for sure, need to rewatch video and figure it out.
shoulder dislocates x12
Squats
bar x8
95 x8 - added wrist wraps
115 x8
135 x5 - added belt. Holy crap these felt heavy today. started my big baby sulk.
155 x5 - blah and yawning through it.
165 x5 - ready to give up.
170 x5 - basically equaled last Pr’s but not happy.
I’ve had 3 days of rest. I should have killed this. I gave myself a Bree-Dom bitch fest: “tighten your core you freakin pussy and arch your lower back. stick that goddam ass out, push your knees out. YOU KNOW THIS SHIT!”
I came back for more like a crack whore
170 x8 - rep PR +3. felt damn good. I had reached the head space where I could have kept going forever and that was a positive breakthrough to a workout that started like crap. I left it at that and went home.
edit: forgot my finisher 135x12 as punishment and form practice.
Nice Pr Frenchie, way to come back and get it.
EYEAH!!! VICTORY!!
Rep prs are fucking addicting. Glad you got yours tonight!
Wait to go and push through to get that rep PR! Shit days are definitely days where you grow a lot, and not just physically so–pushing through the negativity that may swirl through your head builds mental strength and toughness. Keep gettin’ it girl!
Dunno which cossack squat vids you’ve seen, but here’s a couple good ones:
Detailed:
Simpler cues:
glad your back in your zone…
nice work.
do you have the magnificent moblity dvd?
peep the old fart mobility there are some good cossack and lunge jammies in there
edit Dammit Jr.Mint posted the Mike Boyle vid I was speaking on.
oh my god! i love those. no idea they were called cossak whatever–those are great post workout thingies. You can also grab a hold of a pole or something in front of you and get really deep if you are having trouble with balance
Outstanding work getting the PR.
Also what the hell is wrong with the guy’s chest in the second video?
Yeah I hear crack is fun, else why would Whitney Houston do it. Very nice squatting once again.
[quote]JoeGood wrote:
Outstanding work getting the PR.
Also what the hell is wrong with the guy’s chest in the second video?[/quote]
Gyno. And a severe lack of development.
Nice work frenchie!
WOOHOO for the come-back kid!
Excellent work frenchie!
yep, great work on your squats, indeed.
Nice that you played the head game with yourself and won. Well done on those squats, awesome stuff!
Brute - yeah, that’s what I did. If I didn’t have a death grip on the power rack I would fall on my arse.
[quote]Cal Jones wrote:
Nice that you played the head game with yourself and won.
[/quote]
failing meant no beer with my supper. failure was not an option 
[quote]nlmain wrote:
I’ve had 3 days of rest. I should have killed this. I gave myself a Bree-Dom bitch fest: “tighten your core you freakin pussy and arch your lower back. stick that goddam ass out, push your knees out. YOU KNOW THIS SHIT!”
I came back for more like a crack whore
170 x8 - rep PR +3. felt damn good. I had reached the head space where I could have kept going forever and that was a positive breakthrough to a workout that started like crap. I left it at that and went home.
edit: forgot my finisher 135x12 as punishment and form practice.
[/quote]
Oh man, I had one of those nights last night too. I think I actually yelled at myself out loud, so aggravating.
Lol, I thought I was the only weirdo that did ‘punishment’ finishers.
[quote]giterdone wrote:
[quote]JoeGood wrote:
Outstanding work getting the PR.
Also what the hell is wrong with the guy’s chest in the second video?[/quote]
Gyno. And a severe lack of development.[/quote]
that’s how you know your shit’s working. and that you didnt do your hw…
vewwy niiiiice.
i’m offering to help with your glute stretching and warmup. it’d be thorough, promise.
[quote]JoeGood wrote:
Amazon legs are but a 1,000 squats away.[/quote]
I was just about to say…for truly amazon legs, do this:
- SQUAT
- SQUAT some more.
- When you’re completely exhausted from that…SQUAT some more!!!
You’ll get there, NL, just keep showin’ up at the gym and hittin’ it HARD, gal!
Congrats on the squat PR! One step closer to those amazon legs.
it was a good day today. Work included new business and driving in gorgeous weather with my sunglasses on, windows rolled down and music blasting.
got to the gym feeling like a BOSS
Warmup: shoulder dislocates 2x12
Bench:
bar x12
95 x8
105 x3
115 x3
120 x3
130 x3
135 x8!! Rep PR +2. Hallelujah! Haven’t had a bench Pr of any kind in the last 6 months. You were a long time coming baby.
cues: tight arch, widen grip a smidge, shoulders in (no flaring)…
Alternating dumbbell snatch
35lbs x5
40lbs x5
45lbs x5
50lbs x2 for right, x1 for left. tried twice to get the 2nd rep but no go.
Super Decline crunches
25lbs plate to chest 3x12
superset with
5lbs plate behind head 3x8
I’m not one for ab work but I’m hoping this will translate to my squat…
Facepulls - used a different stack. I don’t get how 50lbs can feel so different from one stack to the next???
40lbs x12
60lbs x12
80lbs x12
Stiff leg deadlift - preloaded bar.
80lbs 3x12