Thanks! Three circuits of those look brutal.
[quote]GBench wrote:
Heres the 185, my hips engage but they don’t leave the bench :). I have another training partner being my “side judge”
G[/quote]
First off, good job. That is some impressive weight.
I have two suggestions. One, you kind of "pump the weight before you start to descend(a small down up movement). Just watch out for that because you might get called for it in some feds.
I can see you get super tight when you reverse the weight. This makes me think that you are not all that tight at the start of the lift and the way down. I think that you will find it to be to your advantage to get tighter in your setup.
If your hips come at all it probably because of one or both of these reasons. One, your feet are not wide enough. Two, you are driving your feet strait up. You want drive into you upper back. this is going to feel like you are trying to push yourself up the bench.
Keep up the good work. I see two wheels in your future.
Hey Claire,
thanks! and yes, I am eating all the time. I agree with you I like the extra calories, just watching the carbs, making sure they are “good” ones and hitting the protein high, aiming for 1.6g per Kg of bwt. How much Protein do you take in?
G
[quote]Pemdas wrote:
GBench wrote:
Heres the 185, my hips engage but they don’t leave the bench :). I have another training partner being my “side judge”
G
First off, good job. That is some impressive weight.
I have two suggestions. One, you kind of "pump the weight before you start to descend(a small down up movement). Just watch out for that because you might get called for it in some feds.
I can see you get super tight when you reverse the weight. This makes me think that you are not all that tight at the start of the lift and the way down. I think that you will find it to be to your advantage to get tighter in your setup.
If your hips come at all it probably because of one or both of these reasons. One, your feet are not wide enough. Two, you are driving your feet strait up. You want drive into you upper back. this is going to feel like you are trying to push yourself up the bench.
Keep up the good work. I see two wheels in your future.
[/quote]
Thanks Pemdas! Great points!
And yes, I noticed that I am “pumping” the weight before my descent and I can’t figure out why I do that!! I am very aware of it and it is sooooo hard for me not to do that. I know that when I am in a bench shirt and the weight gets over 200 I don’t have this problem (because the weight is so dang heavy :))
And yes, you are right, I’ve got to learn to push myself “up” the bench and not “up off the bench”. I will give my training partners some key words to yell out at me right after the hand off to keep these two issues in the front of my mind.
Thanks again and please continue with feedback, I greatly appreciate it!
G
OK, so much for the PR streak that I was having!
Log and DL night…not good, just not feeling it!
Dynamic warmup
Logx5
1st Wave:
95x3
100x3
105x1 feels heavy and it shouldn’t!!!
2nd Wave:
100x1 (suppose to be 3 reps) 
Like I said just not feeling it, front delts are sore, low back is sore. Decided to just do 3 sets of 2 of 100lb.
100lbx3x2reps
Moved on to DLs…same problem, but now I am mentally not there
185x4
225x1 (goal was 3, but this 1 rep was slow, real slow)
I’m good at reading myself and decided to go do some cardio and call it a night. I haven’t taken a week off from shoulders and deads since the end of Dec. so its time. Esp. if I plan to compete in March.
G
[quote]GBench wrote:
Hey Claire,
thanks! and yes, I am eating all the time. I agree with you I like the extra calories, just watching the carbs, making sure they are “good” ones and hitting the protein high, aiming for 1.6g per Kg of bwt. How much Protein do you take in?
G[/quote]
I try to get over 200 grams a day (I weigh 162lbs). I usually hit it no problem. I limit the amount of protein shakes to no more than 2 a day. Barely ever eat protein bars. I prefer to eat real food.
Claire
Wow that is impressive. Being powerful has to feel good. I have tried my hand at power lifting, and just don’t have enough aptitude for it.
I want to arm-wrestle you GBench.
[quote]cvb wrote:
GBench wrote:
Hey Claire,
thanks! and yes, I am eating all the time. I agree with you I like the extra calories, just watching the carbs, making sure they are “good” ones and hitting the protein high, aiming for 1.6g per Kg of bwt. How much Protein do you take in?
G
I try to get over 200 grams a day (I weigh 162lbs). I usually hit it no problem. I limit the amount of protein shakes to no more than 2 a day. Barely ever eat protein bars. I prefer to eat real food.
Claire
[/quote]
Thats funny, its all I can do to get one protein shake down, but I can eat bars like they are going out of style! I found this new one called “Morph” its pretty much a rice crispy treat with camaral, covered in chocolate!!! 370 calories, 30g of protein, 32g carbs. Its a good treat after a hardass workout. I normally do the Myoplx Lite bars during the day.
thanks Claire
G
[quote]Fawkes wrote:
Wow that is impressive. Being powerful has to feel good. I have tried my hand at power lifting, and just don’t have enough aptitude for it.[/quote]
Why thank you Fawkes! And yes, it feels AWESOME!!! I love it when someone gives me that “look” in the gym, like “theres no way she can do that” and than I do :).
I remember one time when I was going to bench 135 for reps and I noticed a guy beside me on the other bench with the same weight on the bar. I normally don’t use a spotter until I’m over 150lb, so I laid back and unracked the bar, and than I noticed that guy was standing RIGHT OVER ME, really to grab the bar. Kinda freaked me out for a minute, but than I freaked him out when I reped out 12!
You mentioned you tried PLing? Did you ever compete?
G
[quote]Peakoiler wrote:
I want to arm-wrestle you GBench.[/quote]
NOW THAT SOUNDS LIKE FUN Peakoiler!!! Matter of fact, I was watching the Arm Wrestling championships on tv last night!!
G
Bench day!
Goal of 170 for 3 sets of 5. Last time I got 3 sets of 4.
Really focused on warming up my hip flexors and hams today and it really helped when setting up for my arch.
Hip Flexor warmup:
Set the bar on the smith machine low and did high side steps over it. Then I raised the bar one and did wide side steps under the bar. Did this for 3 sets of 10 each and I could really feel my hips open up and relax a little.
Bench Warmup:
bar
95x10
135x8
155x5
worksets
170lb x 3sets of 5!!! Life is good.
Decline Barbell: (goal 2x5)
175x5 very slow on the last 2 reps, but no help needed
175x4 very slow on the 4th, didn’t go for the 5th
Negatives:
200lb x 2sets
Cable fly
30lbs x 3sets
G
[quote]GBench wrote:
worksets
170lb x 3sets of 5!!! Life is good.
[/quote]
Knew you’d get those this week! Nice job.
c.
Great job hitting your goal of 170lb x 3 sets of 5!! Workouts are looking stronger. Being able to increase reps or weight every week is awesome:)
Those morph bars look delicious.
Claire
Sorry just saw this. I think to enter a push pull, you need a qualifing dead. Some meets will allow you to do just the bench(bench only) and I know we have had request for deads only as well – to qualify for deadlift nationals when that was held. Check with the meet director it is a possiblilty – but why not do the full meet, it would be fun and you could qualify for the next one that way as well.
Malinda
[quote]cvb wrote:
GBench wrote:
cvb wrote:
Awesome job on the bench.
I agree with c. Your numbers look great. You could definitely do a push/pull meet.
Claire
Thanks Claire, I think I will go for a push/pull my next meet. There are a couple of meets I am looking at in March. If I enter a full meet, just so I can deadlift, can I completely skip the squats or do I have to at least make a squat attempt?
Thanks
G
I think for your deadlift and bench to count you have to have at least one good squat. Not positive. Malinda would know. You could pick a low weight to squat.
Claire
[/quote]
[quote]cvb wrote:
Great job hitting your goal of 170lb x 3 sets of 5!! Workouts are looking stronger. Being able to increase reps or weight every week is awesome:)
Those morph bars look delicious.
Claire[/quote]
thanks C and Claire. Very happy about the 170 for 5, going to 175 in two weeks! And I don’t want to jinks (not sure how to spell that) myself, but I have been able to increase on either my weight or reps just about every week, I know I will plateau sooner or later (later of course would be nice:))
Thanks again ladies!
G
[quote]firebug9 wrote:
Sorry just saw this. I think to enter a push pull, you need a qualifing dead. Some meets will allow you to do just the bench(bench only) and I know we have had request for deads only as well – to qualify for deadlift nationals when that was held. Check with the meet director it is a possiblilty – but why not do the full meet, it would be fun and you could qualify for the next one that way as well.
Malinda
[/quote]
Thanks Malinda, I will try my hand at squatting soon. I would love to do a full meet sometime in the near future…it just looks so painful to me 
G
OMG!!! I hit 195 today!!!
Yes, today was Bench day!
Warmup:
bar, 95, 135,155
Singles with pause:
170
185 (felt like 170, way too easy)
190!!! PR (Went up slow, but no help!)
Had to go for 195, just a touch and go and Got it!!
Stopped there and moved on to band work:
120lb x 3sets of 5
Decline: 3x3
Getting closer to March meet, just 2 more training sessions left so decided to start cutting my volume down. Planning to do a Bench only meet on the 15th.
I’ve decided to just continue to post my bench workouts for now. I don’t have the internet at home, so its been hard for me to try and post my other weeknight workouts.
I’ve got a really fun meet coming up on March 29th. Its one of those “anything goes” meets. Everything is allowed and its touch and go and the best part is, its at a bar!!! I am hoping to hit 200 than!! Should be a blast!
G
Awesome! your going to crush 200 at that meet!
Nice job!!
You always seem so shocked to hit those new bench pr’s. I think we all here, already know you have that 200 in you, and more You’re super strong!
That bar meet sounds fun. But I know you’ll get your 200 bench at the March 15th meet.
c.