I like the OH squats- they are a staple for me
bumpers are hard to come by in NYC- a few of the crossfit joints have them
but they are too brainwashed to be fun.
I have to say something about Napoleon complex- I am like 5’5"
its a misnomer we are short to prevent us from taking over
[quote]kmcnyc wrote:
I like the OH squats- they are a staple for me [/quote]
OHS are my favorite lift. I do em cuz they’re badass. I’m sure there’s some other value to them besides that.
{quote}I have to say something about Napoleon complex- I am like 5’5"
its a misnomer we are short to prevent us from taking over[/quote]
Ha! I like that. If only everyone I knew weren’t so tall.
So don’t judge me, but I’m going to be focusing on my physique for the next few months. Need to lose some poundage. So I’m switching to an upper body/lower body split so I can lift more days (going from 3 days full body to 4 days), and will do cardio the other 3 days.
Today’s workout:
10 minutes warm up on the arc trainer<—finally figured out what the cross country thingy is called!
OHS: 3x9 @ 50 lbs
DL: 8 @ 95lbs, 8 @ 135lbs, 5 @ 155lbs, 5 @ 165lbs, 3 @ 175lbs, 3 @ 185lbs, 1 @ 190 lbs, 1 @ 195lbs, 1 @ 200lbs, 1 @ 205lbs, 1 @ 210lbs
squat cleans: 6 @ 40lbs, 6 @ 50lbs, 4x5 @ 60lbs
leg press 4x8 @ 180 lbs
good mornings (I don’t get these. they just hurt): 4x8 with the bar
hyperextensions: 3x10 with a 10 lb plate
plate drags - 3x18, 25 lb plate
nice work-
I use the OHS as a warm up - and more to see what is going on-
where am I stiff or weak
usually its just a few sets of 95x10
for a while I worked up to 185 for triples - but I started to get wrist and elbo issues
I like OHS as I’m able to squat better (mechanics-wise) that way. However, I don’t have great mobility (too many years at a desk) and my wrists really dislike using any weight. Even an emtpy oly bar is a challenge. I always do them with a body bar (one of those 5kg bars they use for Pump classes) as part of my warm-up.
I have a hard time with GMs too. I was linked this and it was pretty helpful–
and i think each of us on here are worried about physique in some form or fashion…no judgement here.
NO JUDGEMENT FROM ME, do whatcha gotta do!
And yeah, I tinker with good mornings all the time. This is the one exercise where I really wish i had the mirror to see my form.
Hey! Late to the party, welcome!!
Awesome work in here - and heck yeah, another NYer!! I’m in NYC as well 
I’m also forever alone when it comes to training, but if you’re ever in need of a training partner, def hit me up! I could certainly use a good bench buddy - I hate asking for a spot, I’m so awkward.
Anyways, strong lifting, girl! I love OHS too, but I get skittish under the bar since I can’t really drop the bar if I need too. I’m with Kev on those, they’re great for assessing imbalances and stuff.
I JUST found a NYSC that has bumper plates! I’ll pass you the info if your a NYSCer. They’re a bit cumbersome though, but good for repping on DLs (octagonal plates be damned!). Not sure about jerking though because they’re not standard Oly bumpers, just these huge rubber plates! But yeah, you can def C&J them! And, um, the fact that you can C&J over 100lbs is AWESOME! I’d love to see that!
Physique goals are great! No judgements at all.
Nice workout! Like all the other women have said, there’s no judgement in wanting to look good. We’ve all gone through the phase on here where we buckle down to try and lose some pounds.
[quote]cholulalula wrote:
I have a hard time with GMs too. I was linked this and it was pretty helpful–
and i think each of us on here are worried about physique in some form or fashion…no judgement here.[/quote]
Whoa…that is not at all what I look like when I do GMs. I’ve been bending over until my body forms a right angle. So should I only be bending a little past 45 degrees?
[quote]Mascherano wrote:
Hey! Late to the party, welcome!!
Awesome work in here - and heck yeah, another NYer!! I’m in NYC as well
I’m also forever alone when it comes to training, but if you’re ever in need of a training partner, def hit me up! I could certainly use a good bench buddy - I hate asking for a spot, I’m so awkward.
Anyways, strong lifting, girl! I love OHS too, but I get skittish under the bar since I can’t really drop the bar if I need too. I’m with Kev on those, they’re great for assessing imbalances and stuff.
I JUST found a NYSC that has bumper plates! I’ll pass you the info if your a NYSCer. They’re a bit cumbersome though, but good for repping on DLs (octagonal plates be damned!). Not sure about jerking though because they’re not standard Oly bumpers, just these huge rubber plates! But yeah, you can def C&J them! And, um, the fact that you can C&J over 100lbs is AWESOME! I’d love to see that!
Physique goals are great! No judgements at all. [/quote]
I should respond to the rest of your post, but I’m caught up on the NYSC with bumper plates! Where??? That’s my gym (had to do it. corporate discount. not a huge fan). This is the best news ever!
At least you bench…I rarely bench apart from light DB incline benching. I figure I have so much boobage nobody will ever be able to see the fruits of my labor. What part of NYC do you train in? I would love to meet a real live T-Vixen or whatever y’all are called.
Cal - I do em with the body bar to to warm up, but I also try to do at least 10 or 20 at 45 lbs or higher. I find I can go heavier on my front/back squat afterwards for some reason. Maybe it’s the mobility thing.
KmcNYC - 180 lb overhead squat??? That’s heavier than my back squat by like 20 lbs! You are a BAMF.
Spock and Pixie - thanks for the support! I hate losing weight. I’m probably going to have to do a few exercises in a higher rep range. And diet and stuff. Grooosss.
Welcome CS.
PW manufacters badassery, all you have to do is help yourself to your share.
[quote]cleanslater wrote:
I should respond to the rest of your post, but I’m caught up on the NYSC with bumper plates! Where??? That’s my gym (had to do it. corporate discount. not a huge fan). This is the best news ever!
At least you bench…I rarely bench apart from light DB incline benching. I figure I have so much boobage nobody will ever be able to see the fruits of my labor. What part of NYC do you train in? I would love to meet a real live T-Vixen or whatever y’all are called.
[/quote]
HAHA! No worries!! I’m super excited to have another female lifter in NYC! We can totally share recs. I have a passport membership so I go to a lot of different NYSCs and I was just told about this one with the bumpers.
I’ll also PM you a pic for you so you see what the bumpers/gym looks like - the 45s are fucking huge! They’re not kilo plates, in other words. Imma PM you in a bit.
Anyways, if you’re interested, there are a lot of other great NYSC classes that I’m a total groupie of.
And I only just started benching! Bench has always been my nemesis. I have a new appreciation for it now though, since learning proper form and pageantry. LOVE db benching, too!
YAY! This is so exciting!! Girls that lift!! And FTR, entering into the PW compound automatically entitles you to Vixen status. blows on nails, rubs on on shirt Powerful Women, we’re fucking bad ass.
oops. sorry bout the pic! meant to PM you that.
Frenchie! BWAHAHA! x posting our badassry - BAMF!
[quote]Mascherano wrote:
yeah- they are 3.5 inches thick the first WTF then they are in pounds! dble WTF
it took me forever to figure out blue,blue green yellow or red, red, green red for each side
Those are Rouge Bumpers or close to it they market for the crossfitter- we have them at the gym I train at now
and we abuse them but they are like stupid thick
[quoteYAY! This is so exciting!! Girls that lift!! And FTR, entering into the PW compound automatically entitles you to Vixen status. blows on nails, rubs on on shirt Powerful Women, we’re fucking bad ass. [/quote]
^^^^ so true^^^ I love this
as for OHS - Im a dude- well Im a midget but still a dude- so doing a BW 185 for a triple is ok I guess