Spin the Black Circle

Training
221

Re-did the benching last night, and it went better. Still having a little bit of trouble getting the shirt seated right, but we’re working on it.

Seven singles, no pause, at 205. The last couple were assisted.

Then, I did some supported single-arm DB rows (2x12x40) and some lat pull downs (2x12x96, I think).

Then, hubby and I worked on muscle memory with benching, without the shirt. Lots of reps, bar only, arched, keeping it low. I have the awful habit (still) of pushing the bar over my face on the way up when shirted. I need to know what to do to fix this.

Incline crunches, 5x10

Shoulder stretches with band and broomstick.

222

[quote]pushmepullme wrote:
Lots of reps, bar only, arched, keeping it low. I have the awful habit (still) of pushing the bar over my face on the way up when shirted. I need to know what to do to fix this.[/quote]

Maybe just the shirt pushing you around a bit. It’s sometimes hard to remember to fight the shirt to stay in your groove. Also if your elbows get to far in front of the bar (toward knees) instead of staying under bar you may end up pushing back toward your face?
Hope that helps.

223

[quote]ouroboro_s wrote:
pushmepullme wrote:

So, I guess I didn’t really answer your question. I really do like it both ways. Ha!

That’s the rumour I had heard about you :slight_smile:

[/quote]

In case no one has said anything about them, you do look good in glasses.

224

[quote]ComixGuy wrote:

In case no one has said anything about them, you do look good in glasses.

[/quote]

Thanks. :slight_smile: I wear them most of the time, it’s just easier/less eye strain to work with them. I wear contacts when I’m at a meet because glasses get in the way.

Tonight’s workout:

23 minutes arc trainer, 40/20 moderate/sprint. I might’ve gone longer, but the woman next to me was a smoker and smelled AWFUL.

22 minutes treadmill walking, 15 degrees 2mph.

225

420×560 67.8 KB

January 15, 2009 - one month until the meet.

Plie squats with DB - 10x80, 2x10x100

Speed band bench - eight sets of three with 85 lbs and twisted blue bands as in picture. We did these with the intention that I scootch down the bench so the bands are pulling the bar over my face, and I have to fight them to keep the bar over the ribs. I would unrack the bar, rest it on my chest, wiggle down to the bottom of the bench, set up into my arch, and then do the benching. It was kinda fun.

I was waiting for someone to come save me from the bar on my chest, but either they knew I could handle it or were hoping I’d kill myself.

Fat man 45 degree pullups - coach wanted 50 straight. HA! 35 straight with a couple of rests but hands remained on the bar; then 3x6.

Romanian Deadlifts, 3x8x135

226

How do your legs feel after those plie squats? ouch!

227

[quote]mom-in-MD wrote:
How do your legs feel after those plie squats? ouch!
[/quote]

It’s interesting…my hams are maybe a little sore, but really the only noticeable sore spot(s) are my pecs and maybe my shoulders.

I think playing with the bands should help me with pushing the bar forward in the shirt. I’ll have to try it with a lift-off.

228

[quote]pushmepullme wrote:
Everybody wish my coach happy birthday! He’s 48 today. The handsome, charming, intelligent, and ferociously strong Ron Garofalo![/quote]

That picture was taken here in Killeen. The large red head guy in the back in my middle son…

And Belated Happy Birthday Ron!

229

Hey there! I just wanted to let you know I am following along! I am super impressed with your 35 fat man pullups in a row! I think my arms would have fallen off!

230

[quote]Firebug9 wrote:
pushmepullme wrote:
Everybody wish my coach happy birthday! He’s 48 today. The handsome, charming, intelligent, and ferociously strong Ron Garofalo!

That picture was taken here in Killeen. The large red head guy in the back in my middle son…

And Belated Happy Birthday Ron![/quote]

I had to go back and look at the picture. Does he know he’s been immortalised on PMPMs thread? Great looking boy :slight_smile:

231

Yes, he is very handsome, and he knows he is on here. He knows EVERYTHING.

Too bad he’s married to the most beautiful woman I know, or I’d hook you up!

Edit: Although, you are probably talking about Firebug’s boy, LOL! Hell, they’re all great looking!

I suppose he should know about my workouts this weekend.

I made it (alone) into the 46 Metal DL suit for squat attempts on Saturday. Hit 315 with the blue wraps with relative ease. Went for 355 with the red wraps, tight but not insane, and after I unracked it, it felt funny. My left arm felt tweaky. I re-racked it and saw that my left side of the BB had come halfway off - the collar was slippy and didn’t hold the plates on right.

I was supposed to go to 370, but without anyone to help me and with the crappy barbell, I quit after the 355 walkout. I was pissed. Later, I tried a 375 walkout and it just felt heavy.

Then I went to DLing in the same suit. It is AWESOME with the straps down. I can belt the lever belt with the straps down. I can’t belt it (alone) with them up. I can get into the suit alone tho, and even get the straps up alone with a Smith machine.

I went to try 315 in the smaller suit with the straps up and the belt open - and I couldn’t make it down to the bar. OUCH. I will be trying it in my basement this week, with 135. I need to toughen up my thighs.

I tried again with 315 today (after missing it on Saturday), and it was still awfully owie. I did 3x10x135 with the straps down, belt unlocked, and suit seated up into the crotch (where it needs to be) to scrape up my thighs a bit and maybe make them tougher.

Ideally, I would get to meet with the coach sometime this week in the VERY early morning, so we could maybe squat and bench together. Ron? DL, I can BS at the meet, but not squatting and benching. Meeting the coach on Saturday becomes an issue with the hubby because it so thoroughly cuts into our “our” time.

I contacted Dan at the RMLC to ask if he will be around Sunday, 2/15 to be my handler - if he can’t, I will have to work harder on training the hubby. I can do all this alone, other than putting on the shirt. I just want to do well.

232

Push press - 3x12x65
Blue tube pullups - 6, 6, 6, 4
Close grip bench - 12x45, 3x8x85, fast and low on sternum
DB flyes - 3x8x22.5s. This was my first time trying flyes after the last time my shoulder hurt. They didn’t hurt, and I felt like it was good on the pecs.
Side bends 3x10x80
Incline curls 2x8x22.5s
Broomstick and band shoulder stretches.

I’ll be going to see the coach at the ass crack of dawn tomorrow. We need to get me settled and figure out where the hell I am if I expect to compete in February, and it is too much of a hassle to do it on Saturdays, since that pisses off the hubby half the time.

Mmm…iron for breakfast!

233

It would be nice to have a handler. I went solo in my last meet and although there will be friends around for this one, I’m flying solo again.
Training looks good, you are 1 month out now?

234

[quote]dianab wrote:
It would be nice to have a handler. I went solo in my last meet and although there will be friends around for this one, I’m flying solo again.
Training looks good, you are 1 month out now?[/quote]

Just under a month. I’ll be lifting in the morning on 2/15. I could do a raw meet without anyone, but I definitely can’t lift equipped alone. I’d end up benching raw and taking one squat attempt, what with the difficulty of wraps and a shirt.

235

Got up at the ass crack of dawn this morning to work out with the coach. Two hours, all three lifts.

Squatting was very good, we tried it in the smaller suit but then decided to stick with the bigger one. I think I got up to 350? We’re going to try to get me to 370 again for the meet. I still want to work on breaking in the smaller suit in case the bigger suit feels too loose at the meet.

Benching - 2.5ish reps at 210 in the shirt for a new PR. I think if I am just calm and thoughtful before attempting a bench, it is a huge help. We covered me in baby powder to ease with putting the shirt on. GREAT idea and now I smell powder fresh.

Deadlifting - I was pretty wiped at this point, and didn’t have a great DL. I couldn’t even break weights lower than my PR off the floor.

All in all, it was a good workout for my confidence. Deadlifting is my nemesis, tho. Coach made me finish with a chocolate protein/apple juice concoction and a banana. Apple juice? And people think I’m weird!!

I showered at the office gym and made it to my desk about 30 minutes later than usual.

And now, I’m ready for bed. :slight_smile:

236

[quote]pushmepullme wrote:
dianab wrote:
It would be nice to have a handler. I went solo in my last meet and although there will be friends around for this one, I’m flying solo again.
Training looks good, you are 1 month out now?

Just under a month. I’ll be lifting in the morning on 2/15. I could do a raw meet without anyone, but I definitely can’t lift equipped alone. I’d end up benching raw and taking one squat attempt, what with the difficulty of wraps and a shirt.[/quote]

It is gonna be here before we know it ;-). Sounds like you are ready tho.

237

Saturday:

Squatting in 46 suit. I did several sets of 3-4 with 225, straps up, belt on but not locked (I can’t get the straps up and close the belt alone), no knee wraps to work on loosening up the suit. I came within a couple of inches of depth by the end, and could pull myself down pretty well by grabbing the safety bars, so I think the suit will work out just fine.

Deadlifted in the 48 for form. I took video of several singles at 225, belt closed. I will try to upload them tonight.

Benched with the blue bands pulling over my head again. One set of 5x115, two sets of 5x95. 95 is too light off the chest, 115 is pretty heavy and a little hard to control when alone.

DB rows and triceps extensions - 3x12x40s rows, 2x12x20s extensions

Glute ham raise - 6x6. I’ve been doing these backwards on the lat pulldown seat lately and I like them a lot. They hurt my ankles less.

Weighted plank with 60 lbs - 60 count, 2x30 count. These are very difficult when people try to talk to you during them.

238

Sunday: 20 minutes arc trainer 40/20 sprints.

I also broke a sweat drumming on “Pinball Wizard,” so that could also be cardio.

239

I’m going to get that to listen to before my next max attempts. Without me, the puzzle is incomplete.

240

[quote]pushmepullme wrote:

I’m going to get that to listen to before my next max attempts. Without me, the puzzle is incomplete.[/quote]

LOL!