[quote]nlmain wrote:
man that bench Polsen!
I need to get fatter to have a higher bodyweight bench. lol.[/quote]
that’s what i’m doin. 
Not sure if awesomer is possible with that already ghastly wicked bad conditioning session. Love it and am totally prowler envious! Also excellent on the bw bench - Sweetness.
So apparently the world around me is covered in snow and ice - except for us here in G-ville.
It’s currently 73 and sunny. Just got back from taking Hercules for a little run. He’s pooped, and I might have a tan.
Hey lady! Completely jealous of your powerlifting gym membership. I bailed on my big-box-gym about 6 months ago and bought an EFS squat rack for my garage, so at least I don’t have to deal with the squat-rack-bicep-curlers, but I also don’t get encouragement from hardcore meatheads. I also don’t have a prowler, which makes me sad.
Amazing lifting - you’re a beast! And congrats on getting your first meet under you’re belt!
i really, really hate you right now
Chimera: As much as I think it’s awesome when I see people with home gyms, I really like being around people when I work out. Better if they are cool people, yes - which they are now, so it’s awesome.
CBear: I don’t miss the north…
Deadlift
110x5 135x5 160x3 205x5 230x3 255x7 230x3 205x6
Weighted Step ups (used this bag contraption - not sure of the weight, but it was hard!)
4x10
Pistols
2x10
Conditioning: 6 rounds of 9 tire flips (320lbs), 40 yard prowler push, 15 12kg KB swings with about 1-2 min rest inbetween.
So, I got the deads on film because I wanted to make sure my form is ok. It seems to be not so bad. I don’t tighten my belt until the last working set, and I don’t mix my grip until the 2nd set. The bar seemed to travel a bit forward on rep 4, but nothing too bad, and it didn’t pull my back up, so I’m not too worried about it.
Critiques and comments are welcomed!
[video]1961[/video]
i must give you props for being so vigilant with your deadlift form. that is my problem, i force reps for the numbers and ended up screwing up my back a while ago:{
i find it incredibly hard to hold back…it makes me seethe! ohh… good job being smart!! i grind my teeth right along with you…ARRRRGH!!
Very nice. You’re a natural. Make it look so easy.
Great work on the deads chicka… I thought (jmo here - so yea take that for what it is worth) that you set your shoulder back at the top of the dead better on the 2 sets than the 1st set, the last 2 sets looked gorgeous and very natural to me, the first set looked good too but not as good. Very impressive!
Brute: Trust me, it IS hard to stop; and the only reason I do is because I also screwed up my back at the end of November. The “straw” was a hard landing while doing bounders [for a class]; though I’m sure pushing out an extra rep or 2 doing deads caused the initial aggravation. Now, I kicked up the back work, and really watch my form - and it seems to be ok.
kp: Thank you! This IS my fav of the 3 lifts, haha
N8tive: Yeah I agree with you there - most likely because I found doing the 205 a bit too boring and just didn’t want to tire myself out with it all. Bad idea? Meh, I’m ok with it, I did fine on the heavier sets.
Yea you did great on the heavier sets… I would not get to concerned either cause your form on the other 2 is top notch
what a find!
a cutie who dealifts barefeet covered in chalk.
you rock Polsen
And your deads were beautiful
That is all.
nlmain: It’s so nice being able to take my shoes off! And also to have a huge bucket of chalk next to the Texas bar!
Last week I deloaded. I was feeling REALLY burnt out, physically and mentally. I have had 5 tests in the last 9 days, plus other silly projects due. Add onto that the upcoming “holiday,” at work this past weekend, and I was POOPED. We were busy at the restaurant ALL week long, and even more so on the weekend. Felt rested going back into things on Monday to squat.
I didn’t raise my maxes, since I’m aiming for conditioning, but am still going for rep PRs if I feel up for it.
I loved me some squats on Valentine’s day!
95x5 125x5 145x3 160x5 180x5 205x12
Good mornings: 45x6 85x6 115x7 135x5 125x6 115x6 95x7
DB Split squat (deficit): 20x5 35x6x4
Conditioning: Did 6 rounds of each of the following, doing 3, 2, and 1 sets of each with as little rest inbetween
18kg KB squat x 15; 40 yd prowler push
Box jumps x 12; 40 yd prowler push
Felt great. Rep PR - sweet. Legs hurt to the touch today. Damn
Walked into the gym today to a bunch of young boys - think little league - getting put through a brutal training session. It was kind of cool to watch, and help motivate me to lift.
Bench
45x5 55x5 75x3 95x5 110x5 120x13
Chins inbetween: about 20 total
DB Rows: 25x5 45x7 50x7 50x17 45x8
Dips: 3x10
Conditioning: 7 rounds with very little rest (I was in a hurry) of:
-25 yd prowler pull with thick rope
-20 yd push prowler back
-8 sledgehammer swings to tire
-100 revolution jump rope
I don’t know how I got that for 13, but hey, whatevs. I’m much better at higher rep bench than higher weight. I’d like to change that. I tried 165 2 weeks ago and couldn’t get it, but got 160.
Oh well.
At least my conditioning is improving. During deload I did a few cool conditioning things with the other chick I lift with every now and then. It’s fun to push each other!
word! glad you got back in the swing! i don’t care what anyone says, school takes A LOT out of you–freakin papers and shit. my god! But word, glad you got some v day sqatasms in
what kind of back work did you do to help after your injury? I feel like that might help me too.
[quote]brute_fury wrote:
what kind of back work did you do to help after your injury? I feel like that might help me too.[/quote]
First, I gave it the proper rest that it needed, and took a bit of time off of heavy deadlifting and squatting. Second, I was ridiculously attentive to my posture, making sure to always keep the arch in my back (in class especially).
As for exercises, I did prone extensions on the floor, then lighter good mornings and rdl’s. But I also think it was a lot of what I didn’t do - forward flexion. No variation of any crunch or leg raise. I would do ab wheel roll outs, wood choppers, and planks to strengthen my abdominals.
205 * 12 on the squats - inspiring
thanks!
sigh…man…i’m so awful…its so hard not doing things even though its best. I appreciate the fact that you went thru it and can come back on the other side with such great results. how long did you have to take off the heavy stuff ?
i can imagine ti was a nightmare with school too!oh my goodness! sitting for prolonged periods with a bad back is awful! i’d get so squirmy and distracted :{
[quote]brute_fury wrote:
thanks!
sigh…man…i’m so awful…its so hard not doing things even though its best. I appreciate the fact that you went thru it and can come back on the other side with such great results. how long did you have to take off the heavy stuff ?
i can imagine ti was a nightmare with school too!oh my goodness! sitting for prolonged periods with a bad back is awful! i’d get so squirmy and distracted :{[/quote]
Yeah, I do too. It’s to the point where I am so uncomfortable sitting in class that people look at me funny. I don’t get how people can sit still for an hour - or more!
But I only took off about a month of deadlifting. I still squatted during that time. Then, it was more about really watching form. I haven’t had a problem since, so that’s promising. In the big scheme of thing, a month of not deadlifting is better than months of pain while doing it and/or quitting sets short because you are avoiding complicating an already existing injury.
oh definitely…you are right. Its logical and smrter but is still stupidly hard for me to just quit before things get messed up.
hope you’re doing good this week!!