I look exactly like that when I’m pressing…long spaghetti arms here too. Except, my max is a mere 65 lbs., so mad props for the 90!
Lots to see in here, the squat demo was something else.
The pink ties hanging down, kill me every time. I will leave it at that.
Way to stick with that MP too!
Tuesday night we started our new pre-meet cycle. The weights have dropped to very light.
Tuesday Nov. 1
Bench
bar-10
80-5x6
DB incline bench
25-20,20,10,10
Circuit
Blue band low rows
3x20
black band tricep push downs
3x20
black band face pulls
3x20
Push ups
One set of 26
We did this fast and it was quite difficult with the pace we set. Becase we don’t have cable stuff at home, we mimic a lot of it with bands and it seems to work well.
Thursday November 3 - BB was working and the girls were with their dad so I decided to hit a local gym for entertainment
Squat
bar-10
115-5
145-5x6
DB split squat
30-8,10,10
do hate these. The hardest part was staying up right. On my last set I had to reset several times so I wouldn’t fall over.
SLDL
135-3x10
The direction on the next item was upper back so I hit:
Shrugs
135-5
185-5
225-2x5
135-7
shrugs don’t do it for me
Snatch grip high pulls
bar-10
55-10
65-10
like these better
Seated DB power cleans
25-10/side
35-10/side
these win
paused squats to stretch
135-2x5
I have to say my legs felt trashed and I blame the split squats. They are from the devil.
BSS are from the devil
enjoyed both your squats and yoru oh press - love BB coaching through out.
looks like you are wrapping up a solid cycle nice work.
I do like the seated db power cleans great for shoulder health
seated db cleans?? what?? can you vid those?? I’m impressed and confused and interested!
[quote]brute_fury wrote:
seated db cleans?? what?? can you vid those?? I’m impressed and confused and interested![/quote]
I’ll try and video tape them. I tried to find them on Youtube but no luck in the 5 seconds I devoted to looking.
Basically you’re sitting on a bench. I put the db between my feet and clean it up using most of the power from my shoulder and upper back.
It’s hard to describe 
Friday November 4 - short and sweet
CG floor presses
80-5x6
Circuit
Band lat pull downs
4x10
BD tricep ext
42-4x10
DB lateral raises
10-5x8
Sunday November 6
Deficit DL - sumo
170-5x6
Good mornings
135-4x10
Ghetto GHRs (assisted with black band)
15, 20,25,15
Shrugs
135-3x15
We went through this fast and it was more GPP and conditioning. This ends the first week of the new template and the lightest.
This morning I watched the 63kg women lift at Open Worlds. There is a Ukrainian woman who got a 682 wilks. Her numbers were 222.5, 165 and 245. Amazing. I think she’s broken the all time highest wilks of 668.3 held by Fedosienko. She was wonderful to watch.
Oh yeah. I did some bench type training last night.
My coach was telling me about the women yesterday. The competition is fierce. I know Sensgirl is there . . . Those are crazy numbers for the 63 kg class.
off to search for those vids
Bump.
And Happy Birthday!
[quote]ddot76 wrote:
Bump.
And Happy Birthday![/quote]
Thanks Ddot. I don’t feel a day over 47.
btw, we’re still training away. Last night was at the Phoenix in Hamilton West. It looked like this:
Squat
bar-10
115-5
155-3
170-5x6
step ups onto bench
30lb dbs - 3x10/side
I had tried split squats but for some reason they really aggravate my quads and not in a nice way; like in about to pull something way. Years ago I did pull a quad doing them.
SG SL DL
135-3x10
1 arm DB row
45-15
75-18
Face pulls
60-3x15
ab roll out
1 set 15
Push ups
1 set 33
I’ve been nursing a crochet injury. I’m crocheting a scarf for my mother and the repetitive movement with the hook had just about incapacitated my right hand. You know your old when…
Lol on crochet, the same thing happens to my hand if I paint.
HAPPY BIRTHDAY ...nice when it falls on a weekend day whatcha going to do?
Hope you have a great Birthday Julie.
Whats next up on the competition front.
Happy birthday O
Happy Birthday wonder women!!
Oh, our lovely Jules is celebrating a birthday! Happy day!
How many more training weeks do you have until Provincials?
Hope you had a great birthday
I like step ups too
Thanks for all the nice birthday wishes. We went out for dinner and just relaxed. Work has been a bit hectic so that was kind of nice.
Tomorrow is out last day of raw training. The next four weeks is partial gear, suit bottoms, loose shirts etc. Provincials is coming up the end of January and the new training cycle is a test.
Happy B-day!
back on the circuit already, you know you’re a rockstar when…