[quote]kpsnap wrote:
I set my max at 110 lb. But I really have no clue how much I can squat right now. I haven’t squatted since early July.
[/quote]
You not squatting, that’s just unnatural…
Glad to hear you’re healthy!
can you use straps just for one day to allow you to pull.
Yes, I agree with Joe, straps are ok if they let you pull!
So glad you are lifting, looking to compete, and sound like you’re in a happy place 
[quote]Up wrote:
Great on the pull ups. Id like to see you keep your knees down[/quote]
It’s something to work toward for sure.
[quote]JoeGood wrote:
can you use straps just for one day to allow you to pull.[/quote]
Great idea! I searched and searched and could not find my straps today. So I just band-aided up. Really didn’t cause me problems.
Today.
Pullups
5
RDL
8/45
5/95
Pullups
5
Conventional DL
10/135
10/143
10/153
Pullups
5
Weighted hypers
3/12/10 plate behind head
Pullups
5
Donkey kick hammie machine
3/8/125
Pullups
5
I successfully completed the 10s week. Hooray.
Nice work!
Very nice work. Way to sneak in those pull ups.
james
Today was the first day of the USAPL Colorado state meet. I went to be an attendee but ended up being a handler because a friend of mine showed up with lots 'o gear and no handler. She went 9/9 for the first time ever. So I felt a bit like a rock star even though she did all the work that counts.
But even more exciting was that the one and only and lovely and strong PushMePullMe (formerly on T-Nation) competed for the first time in two years. And suffice it to say that she’s still kicking ass and taking names. Third attempt squat was 407 . . . no good. But still! I got to help her out a bit. So that was fun too.
Wow that’s a big squat attempt by PMPM. Sounds like a fun time.
Saturdays are play day at the gym. Just do whatever I damn well please.
Band pullaparts
2/10
DB Lying L
with 3s and 5s
DB flat bench press . . . alternate arms, keep one extended at all times
8/22.5
3/10/27.5
DB row
3/12/37.5
Lat pulldown
3/10/90
Bentover DB rear delt
3/10/5
That’s it. My damn finger keeps slitting back open. Pulling shirts and wrapping knees yesterday didn’t help. Tomorrow I will squat but do nothing that requires serious gripping in order to try to get this thing healed.
Sounds like a great time at the state meet.
Have tried liquid band-aid for your wound? That stuff works pretty good and I’ve also used superglue in the past with some success.
I’m glad you got to see our PMPM lift She’s fabulous 
Great pull ups too You know what, I still have a swingey problem myself by it DOES get better over time. For me just getting any style of pull up done was such a rush and a incentive to keep doing them. making them pretty comes the next step once my confidence goes up. A tip some one told me that did wonders for my pull up form was to think “leading with your chest” and it helped a whole lot.
[quote]kpsnap wrote:
[quote]Up wrote:
Great on the pull ups. Id like to see you keep your knees down[/quote]
It’s something to work toward for sure.
[/quote]
I only said this because you doing pull ups from a dead stop, no doubt you can do it.
No waaaay I can.
Your getting some great #s. Im surprised you are for having that hip issue. You have got to be happy! Are you still having a lot of pain PWO?
I used to do sets of 5 with 30 lbs and some swing with the focus on getting my chin over the bar.
Now I do sets of 3 (all I can usually do with “perfect” form) bodyweight only from a dead stop with the focus on getting my sternum to the bar, and trying to feel my back muscles as much as possible. Before starting to pull, retract the scapulas and begin pull with downward rotation of scapulas -this really helps initiate with back and not arms. For me, side benefit is that this type of pullup really helps me bench.
[quote]Up wrote:
Your getting some great #s. Im surprised you are for having that hip issue. You have got to be happy! Are you still having a lot of pain PWO?
[/quote]
The hip issue is manageable. Some days it bothers me more than others. I just try to tune it out. And yes. I am so happy that I am back to all the lifts even if my strength is a bit low in the squat.
[quote]punnyguy wrote:
Now I do sets of 3 (all I can usually do with “perfect” form) bodyweight only from a dead stop with the focus on getting my sternum to the bar, and trying to feel my back muscles as much as possible. Before starting to pull, retract the scapulas and begin pull with downward rotation of scapulas -this really helps initiate with back and not arms. For me, side benefit is that this type of pullup really helps me bench.[/quote]
I need to do this to ensure I’m using my back. My default is my arms.
Cycle 1, Week 2: 8s
Squat
8/45
5/60
8/73
8/77
8/83
8/87
^^My form is coming back. I am hitting depth and then some.
GM
3/8/60
High step-ups with slow pistol eccentric
3/10/15
Single leg extension machine
3/12/20
No pullups today. Trying to get my finger to stop splitting back open when I lift. It was easy to grip the bar for squat/GMs loosely and not agitate it. But I figured the pullups would do it in.
It seems those nagging “little” injuries are always the hardest to deal with.
[quote]kpsnap wrote:
[quote]Up wrote:
Great on the pull ups. Id like to see you keep your knees down[/quote]
It’s something to work toward for sure.
[/quote]
I’m always puzzled how lifting my knees towards my chest gets me another rep or two on chins.
Now why should that be? I’m no anatomist, but I’m sure they’re not connected.
How about front squats with crossed arms?
No grip at all required.
[quote]FarmerBrett wrote:
[quote]kpsnap wrote:
[quote]Up wrote:
Great on the pull ups. Id like to see you keep your knees down[/quote]
It’s something to work toward for sure.
[/quote]
I’m always puzzled how lifting my knees towards my chest gets me another rep or two on chins.
Now why should that be? I’m no anatomist, but I’m sure they’re not connected.
How about front squats with crossed arms?
No grip at all required.[/quote]
They are because your knees when hanging control how your hips hang which controls how hard your lats/rhomboids/rear delts are activating-(more for the knees more back) not just your brachialis/biceps–make sense?
Oh and how are you liking the programming Ksnap?
[quote]FISCHER613 wrote:
Oh and how are you liking the programming Ksnap?[/quote]
Ask me when I’ve completed a cycle. Only on week 2. And high reps have always been not-so-fun for me.
Today:
Band pullaparts
2/10 front and back
Lying L
2/10
Flat bench
8/45
5/53
8/58
8/63
8/67
8/73
^^All very easy and paused. Bodes well.
Sissy dips with feet on bench and plate on lap
3/10/10
T-bar row
3/10/45
Seated French press
3/10/30
Facepulls
10/35
10/40
10/45