Sunday January 2
Deadlift
135-5
225-3
275-2
295-5x2 straps up
DL deficits
145-5
165-5
185-5
205-5
225-5
Hanging leg raises
3x10
Floor presses
bar
95-5
115-3
125-3
127.5-3
130-1
[quote]kpsnap wrote:
[quote]ouroboro_s wrote:
There’s nothing I can do about my levers but I feel like I have to travel a mile to hit the hole. Not only that but I have long femurs so the distance is even further to get my hip crease below my knee. I watch him and other guys squat and it’s like a bob because the distance seems so short.[/quote]
I totally get this. I felt exactly this way watching PMPM bench the other day. I can’t figure out how my levers are all long but I’m not that tall.
[quote]ouroboro_s wrote:
At least I look good in jeans and boots.[/quote]
Yep. I can probably claim this one too.[/quote]
Yeah. This. All of this.
Tuesday January 4
Craft lady meets powerlifter.
Today I made my own dip belt. We put a pull up bar on the rack by duct taping a 48" x 1/2" metal plumbing pipe across the top of the rack. The duct tape just keeps it from rolling. It feels great and is very sturdy.
I made the belt using my first (crappy) Grizzly velcro lifting belt. We added a couple feet of 3/8" galv chain attached with a couple of steel carabiners. I folded the end of the belt and sewed it for strength with upholstery thread, then punched a hole with a drill. One carabiner goes through the hole. The second hooks the end of the chain together through a plate. It cost about $12 for the bits and pieces not including the old belt I dug out of the bottom of a bin.
I celebrated by doing one chin with a 25 (plus the chain weight) in my pyjamas.
We also picked up some large rings that we’re bolting through our platform for band work.
I love Home Depot.
you beat Martha Stewart by an easy mile 
O is the complete package. Strong, smart, and handy.
[quote]ouroboro_s wrote:
Tuesday January 4
Craft lady meets powerlifter.
Today I made my own dip belt. We put a pull up bar on the rack by duct taping a 48" x 1/2" metal plumbing pipe across the top of the rack. The duct tape just keeps it from rolling. It feels great and is very sturdy.
I made the belt using my first (crappy) Grizzly velcro lifting belt. We added a couple feet of 3/8" galv chain attached with a couple of steel carabiners. I folded the end of the belt and sewed it for strength with upholstery thread, then punched a hole with a drill. One carabiner goes through the hole. The second hooks the end of the chain together through a plate. It cost about $12 for the bits and pieces not including the old belt I dug out of the bottom of a bin.
I celebrated by doing one chin with a 25 (plus the chain weight) in my pyjamas.
We also picked up some large rings that we’re bolting through our platform for band work.
I love Home Depot.[/quote]
I <3 gym MacGyvers.
Wednesday January 5
Bench
45-10
65-5
95-3
115-1
135-3 shirt
155-2 "
155-1 signals
165-1 "
175 - 0,1
Chins
bw-7
bw+10-4,3
Front squats
135-3x5
Ghetto GHR
3x10
Next week I think I’m going to crochet a set of Ivanko competition plates. Stay tuned…
Plate cozies? Pics needed fer sure.
O_b_s is def the complete package-
nice benching big squats, and I too hear the ghetto GHR
Friday January 7
Squat
bar-10
115-5
155-3
195-1
235-3 straps down
265-1 straps up/wraps
280-1 "
310- "
255-2x3 straps down
Bench light
95-2x12
OHP
65-10,7,9
Low rows with blue bands
3 sets of a bunch
The lifters list for Provincials is final and is very disappointing. There are only 18 women registered. I’m very surprised because master worlds is in St. Catharines this year and I would have thought that every master lifter in the province would be there. There are quite a few people missing for a variety of reasons and they’ll be missed.
In other news, I started yesterday morning working with the high school girls team again. It was great. The regional meet is the first Thursday after March break so I’m booking the day off work to work the meet. It’s going to be at the local high school up the street; my daughters school. She wouldn’t commit to having lunch with me. I’m sad 
she’s a teenager right? she’ll outgrow the attitude. I remember pulling the same crap on my parents with much regret today.
Would have loved having a coach like you as a teen. I can imagine how much less trouble I would have gotten in if my energies had been channeled.
That is awesome in two ways: that the high school has a weightlifting program for girls, and that the girls will see your beauty and strength in action. Lots of win here.
Highschool kids and parents don’t mix. I wouldn’t take it too personally. Great work in here, and the coaching gig sounds like great fun.
I like to hear more about you working with these high school girls.
I don’t take it personally that my daughter won’t have lunch with me at school. It was more a joke than anything. She’s not into powerlifting so the coaching is separate from her it just happens I’m doing it at her school because their coach (gym teacher) has put together one of the largest high school teams in the country and is a top level lifter himself.
We’ll see how it goes. Last Thursday was their first training day for this year and we were just working on getting a number for them to work with for their training template leading up to regionals. A few of the girls were completely new to lifting and it was interesting to see how some of them seem to have a natural feel for it after a brief demonstration. One girl in particular squatted like a pro sitting right back into it with a lot of confidence.
Most of the others were typical for people squatting for the first time; narrow stance, toes forward,folding over, etc. I just spent a bit of time showing and explaining the importance of a tight back/set up, a bit of a wider stance than shoulder width and toes out about 45 degrees. It was some of the mechanics of it. Most of them do other sports so understood the mechanics of what we were saying.
Good looking squats Julie, I bet the high school kids are going to love lifting with you.
I agree . You ll be a great role model for them. You will be able too show them that’s its alright for a women too be physically strong and determine. Good luck with them, I’m sure you will do a great job.
Sunday January 9
Final day of deadlift before the meet
135-5
225-3
275-1
305-1 straps up
335-1 "
335-1,1 changed back into pink suit - straps up
295-2,2 straps up
335-1
295-1,1,1
I realised I have to stop thinking. I do better when I just do it and don’t think about arching or pulling myself into the bar. I have to shut my head off.
Deadlift against bands
135 with green bands
135-2x5
The video shows how we set this up. I’m so proud of our fixiness
Dragon flag negative
3x10
giffens
25lb db -10
DB tricep extensions
25-2x12
When I started watching the video I didn’t notice the bands (they’re the same colour as the floor) and I was thinking “her technique’s a bit jerky and wobbly!”
What’s a dragon flag negative?
Keep up the great work.
[quote]FarmerBrett wrote:
When I started watching the video I didn’t notice the bands (they’re the same colour as the floor) and I was thinking “her technique’s a bit jerky and wobbly!”
What’s a dragon flag negative?
[/quote]
I had the same thoughts! Why is O having such a jerky time with 135 lb? Also, what IS a dragon fly negative?
Is your meet this weekend?