[quote]rondastarr wrote:
my reward for winning :)[/quote]
I saw this on FB, YIPEE for winning!
awesome 
How’s the knee?
[quote]Patch2 wrote:
[quote]rondastarr wrote:
my reward for winning :)[/quote]
I saw this on FB, YIPEE for winning! [/quote]
Thank you
[quote]nlmain wrote:
awesome
How’s the knee?[/quote]
It’s… weird. It actually feels ok now, like nothing happened. Up until yesterday though it felt like there was a bruise on the inside of it. I am going to squat later today so I should know then for sure
Hope the squating went well!!
just wanted to let you know I received your card.
Very much appreciated Ronda
xx
Squat 1x10xBW, 1x10x45, 1x10x65, 1x10x95, 1x5x135, 1x3x160, 1x3x180, 1x3x205, 1x2x225, 1x1x245, 1x1x265, 1x0x285, 1x1x285 high, 1x1x295 really high
GM 1x12x45, 1x12x65, 1x12x95, 1x12x115
SLDL 1x12x45, 1x12x95, 1x12x115
Kneeling Cable Crunches 1x15x52, 1x15x62, 1x15x67, 1x15x72, 1x15x82
GG 1x10x145, 1x10x160, 1x10x175, 1x10x190, 1x10x205
BG 1x10x130, 1x10x145, 1x10x160, 1x10x175, 1x10x190
So squat day was kind of BLARG!!! Working up to the first 285 I had the bar set at the height that I always have it set at. When I came out I hit the bar on the catches and when I went down into the hole I folded over and couldn’t recover. After that I moved the catches down to the next notch, about 6 inches down, and worked back up to 285 by doing walk outs. I did the 285 again but cut it high because because the last fail kind of hurt. I wasn’t planning on doing 295 but my training partner had different plans. I got under the bar and squatted it but I cut it really high as… it was goddamn heavy 
What it all comes down to is that I need to strengthen my core so I can keep tight and not fold. That is that.
[quote]rondastarr wrote:
GM 1x12x45, 1x12x65, 1x12x95, 1x12x115
Kneeling Cable Crunches 1x15x52, 1x15x62, 1x15x67, 1x15x72, 1x15x82
What it all comes down to is that I need to strengthen my core so I can keep tight and not fold. That is that.[/quote]
Yes, work the GMs and heavy abs and obliques. Could also do heavy rack pics, load up 315, get really tight, pick it up hold for count of 30, put it down, load up the bar to 345 and do it again. it really helps train to handle heavier weight on your back.
[quote]rondastarr wrote:
I wasn’t planning on doing 295 but my training partner had different plans. I got under the bar and squatted it but I cut it really high as… it was goddamn heavy
[/quote]
was Joe being a bitch 
lol
I’d love 295 on a bad day.
[quote]nlmain wrote:
[quote]rondastarr wrote:
I wasn’t planning on doing 295 but my training partner had different plans. I got under the bar and squatted it but I cut it really high as… it was goddamn heavy
[/quote]
was Joe being a bitch
lol
I’d love 295 on a bad day.
[/quote]
LOL! Some days I would agree, but in this case I would have to say we were having a good flow of communication surrounding my weaknesses on squat
In all truth I would say it was barely a squat. Joe sad it was like a half squat as opposed to a quarter squat, whatever, it was really high. But at least I know I can put that on my back and sort of bend my knees
Oh crap I gots behind 
Love ur shirt and LOVE ur belt! Shmexy (yes yes yes way back to the vid I demanded like a week ago LOL)
[quote]Hallowed wrote:
Oh crap I gots behind
Love ur shirt and LOVE ur belt! Shmexy (yes yes yes way back to the vid I demanded like a week ago LOL)[/quote]
It is actually Joe’s belt but I have been assured that I will be getting an awesome Christmas present this year
You wanted a vid? I totally missed that request. What would you like to see and I will see what I can do 
[quote]rondastarr wrote:
[quote]Hallowed wrote:
Oh crap I gots behind
Love ur shirt and LOVE ur belt! Shmexy (yes yes yes way back to the vid I demanded like a week ago LOL)[/quote]
It is actually Joe’s belt but I have been assured that I will be getting an awesome Christmas present this year
You wanted a vid? I totally missed that request. What would you like to see and I will see what I can do ;)[/quote]
OMG! I almost fainted.
Well i would like a vid of you doing your absolutely srongest most badass lift.
yeah!
Bench Press 1x10x45, 1x10x65, 1x8x95, 1x3x115, 1x3x130, 1x3x145, 1x1x160, 1x1x165, 3x10x95, 2x10x105
HS Iso Row 2x10x45, 3x10x70
Cable Low Row 5x10x85
BB Curl 1x10x30, 2x6x60
Tricep Pull down 3x10x30
The 165 came up S…L…O…W… and I have no idea why. I just did it last week and won that little bench competition with it and today you would have thought it was the heaviest thing I ever benched. I have no idea what is going on there.
Deadlift 1x10x135, 1x3x165, 1x3x190, 1x5x215, 1x2x235, 1x1x255, 1x3x225, 5x10x135
Then I had to leave as the gym was closing for the holiday
I am very unhappy with how my back is feeling on a daily basis but from what a I gather from other powerlifters, there might not be much I can do 
are you warming up properly? stretching and stuff?
I do have doms after a good deadlift season but they don’t last all week. are you still using a belt?
[quote]nlmain wrote:
are you warming up properly? stretching and stuff?
I do have doms after a good deadlift season but they don’t last all week. are you still using a belt?[/quote]
I would think I am warming properly but I am betting I’m not. I looked up some suggestions for DL and Squat warm up and cam up with this
I am going to do this. I seems to work the hip flexors, glutes, quads and lower back areas but perhaps I am not streching like I should. I gave it try just now and I certainly do not have the flexability I once had
The thing is though I don’t think this is DOMs. This is a constant thing ever since I hurt my back doing the 285 DL a few weeks ago. I am fairly sure it is muscular and not involving the vertebra but I still would think it would have healed up by now.
I am still using Joe’s belt
when I get like this, harder I go, more often it happens, my massage therapist is my best friend ! about a month prior to a meet, I may go once a week, I found it really helps.
Thats a good dynamic activation up there. Very close to what I do before LB workout.
Bre has a great one posted in the “I want a bigger butt” thread too!
[quote]lil power wrote:
when I get like this, harder I go, more often it happens, my massage therapist is my best friend ! about a month prior to a meet, I may go once a week, I found it really helps. [/quote]
I used to get regular massages but I can’t any more. I can really tell the difference
[quote]rondastarr wrote:
[quote]lil power wrote:
when I get like this, harder I go, more often it happens, my massage therapist is my best friend ! about a month prior to a meet, I may go once a week, I found it really helps. [/quote]
I used to get regular massages but I can’t any more. I can really tell the difference :([/quote]
Scratch that.
I found the university rec center offers massage therapy at a fairly reasonable price. Plus all of my muscles constantly hurt, I think this is required. I have an appointment monday.
[quote]rondastarr wrote:
[quote]rondastarr wrote:
[quote]lil power wrote:
when I get like this, harder I go, more often it happens, my massage therapist is my best friend ! about a month prior to a meet, I may go once a week, I found it really helps. [/quote]
I used to get regular massages but I can’t any more. I can really tell the difference :([/quote]
Scratch that.
I found the university rec center offers massage therapy at a fairly reasonable price. Plus all of my muscles constantly hurt, I think this is required. I have an appointment monday.[/quote]
Damn thats awesome! I go to a cheapo asian place… not exactly deep tissue therapeutic but deceng and the price is right.