Guess I’ve just not heard the term “packing the neck.” I know many lifters who tuck the chin as Git describes. I just wonder if that could add to the appearance of not being locked out at the top. I must admit to being a terrible neck craner. Just can’t break myself of it without rounding my back. Or not yet, at least.
Lil Power: Wow. It’s thrilling to see how quickly your strength is coming back. Beauteous sumos, for sure.
Unbelievable…what a come back you are making. Love the vid and pics, just wow!
I asked about that neck thing awhile back…interesting concept.
Kaririki - Thank you, packing the neck, hmmm…I’ll have to research that one. I just pick a pint about 15 feet away at a point in the ceiling and fixate on that during the whole pull.
Snap - I’m liking sumo, but can’t wait until I can pull more than conventional
kmcnyc - thanks, the deadstop front squats weren’t as bad as I thought
Ronda - I just have huge arms with lots of padding, which makes finding a bench shirt that much more difficult
Mimsy - pphhfftt - you are the wonder woman
Up, thanks, home gyms are great, aren’t they, dogs, cats and all.
Just can’t get into work mode today, tired of arguing with my 14 year old daughter who just can’t get herself up in the morning…think the TV is out of her room today…we’ll see what she says…I think she needs to earn it back.
Since GM’s were on my mind…wondered how I performed them…
ME Lower / Nov 5
SSB box Squats
75 x 5
add 20# chain each side
75 x 5
no chain
115 x 5
165 x 5
195 x 3
add 20# chain each side
195 x 3
215 x 1
245 x 1
add another chain per side / total of 80#
245 x 0, I got stapled to the box
duh, add chains first work up and add weight not the way I did it…
SSB GM
95 x 8
105 x 8
125 x 8
GHR
BW x 12
BW x 10 x 2
Rev Hyper
140 x 10
165 x 10
190 x 10
decline crunch
20 x 10 x 3 sets
DE upper / Nov 6
Shoulder warmups
Speed Bench
bar x 20
65 x 15
add double micro minis
75 x 3 x 3 sets close, mid, comp grips
80 x 3 x 3 same
guys said I was plenty fast enough so went up again
85 x 3 x 3
wasn’t as tentative with speed this week and shoulders feel really good.
Light band facepulls
3 sets of 20
DB Incline press
25’s x 15 x 3 sets
was bit tentative on these with the shoulder but was better as it went on, really not bad at all, shoulders still feeling good
Tates
15’s x 15 x 3 sets
DB Rows
35 x 10 x 3 sets each side
Mini band pull aparts
4 sets of 20, will move up to monster mini next week
BB Shrugs
95 x 15, again, not bad on the shoulders
115 x 20 x 2 sets
Standing cable crunch
3 sets of 60 x 20
Off to watch the Women’s ProAm Live stream from Supertraining.tv/live, my son got my laptop hooked up to the 50" TV so I get to watch the meet live in my livingroom!! Sweet…it was an awesome meet, Laura Phelps (geared) and a Russian girl (raw) walked aways withe $1500, hoping to be there next year!
[quote]lil power wrote:
Sweet…it was an awesome meet, Laura Phelps (geared) and a Russian girl (raw) walked aways withe $1500, hoping to be there next year!
[/quote]
There’s a purse involved! Wow. Not so with USAPL or IPF. Gosh, Lil Power, you might get rich.
Did you read in my log that Laura’s uncle is a close family friend of ours? Never put it together until this summer.
That safty squat bar is cool, great for continuing training while get over an injury.
Good work!
Yea, that bar is really cool. As is that kettle bell! That might be going on my to get list.
Really glad to hear the shoulder is feeling good!!
Snap, yep that is why the Women’s ProAm was started, time to give the girls a chance at some $$ too. It’s the 2nd year SPF/SuperTraining gym has put this meet on and it grew a lot this year. They even had some international lifters. All the girls have a great time, the guys all load/spot/judge, but the annoucing and record keeping is all done by the women.
Usually have a bunch of girls whom it is their first meet, and the girls in charge are really good at helping them choose their next lift weight if they don’t have a handler. You should try to come next Nov, I’m planning on being there.
Ronda, yes the SSB has been a godsend to me during my rehab, as I still can’t get my arm externally rotated to get under the squat bar…starting to piss me off.
Lula, yes get the skullbell, even have it in pink…iron skull fitness website
DE Lower / Nov 8
Speed box squats - below parallel
75 x 7
95 x 5
145 x 2 x3 sets
155 x 2 x2
165 x 2 x2 hips are really sore, I need my briefs!
175 x 2 x3 was told to keep tighter, I kept loosening up on the box, I think I was dreading my hips coming out of the hole, so tightened up and got thru the sets.
Speed DL
135 x 5
185 x nothing, hips aren’t cooperating today
165 x 1 x2 sets
175 x 1 x4 sets
Seated Row
80 x 15
90 x 15
100 x 15
Cable abs/obliques
40 x 20 x 3 sets
Ankle weight curls
18# x 200 reps
bought a new (used) single ply super centurion squat suit a size larger, should be here by Sat training session, so my hips should feel a little better and hopefully I can get some weight on the bar.
[quote]lil power wrote:
Snap, yep that is why the Women’s ProAm was started, time to give the girls a chance at some $$ too. It’s the 2nd year SPF/SuperTraining gym has put this meet on and it grew a lot this year. They even had some international lifters. All the girls have a great time, the guys all load/spot/judge, but the annoucing and record keeping is all done by the women.
Usually have a bunch of girls whom it is their first meet, and the girls in charge are really good at helping them choose their next lift weight if they don’t have a handler. You should try to come next Nov, I’m planning on being there.
[/quote]
Where is it? If it’s in Cincinnati or Columbus, I would consider it.
What’s up with your hips? Do you think it’s just that they have to get used to it again after the time off? Hope the new suit helps. I don’t have briefs. I wear some spanx on occasion.
Snap, the Women’s meet has been held at SuperTraing gym in Sacremento, CA. There is some girls whom would like it to vary locations and suggestions so far have been Vegas and Cincinnati/Columbus OH area, but at this point they are just taking suggestions to make the meet even bigger and badder…do you or anyone else have any suggestions?
oh, my hips are old and inflexible, really it seems like it’s the hip flexor or that tendon runs from hip bone to inner thigh…I’m squatting wide because it’s my normal stance since being in gear, but doing it raw and somewhat heavy is putting overload on it. I do need to stretch more prior to squatting and pulling sumo.
Pink skullbell? Is that an oxymoron, a paradox, or a conundrum?
Thank goodness the strong lifting post-surgery is clear cut. 
[quote]lil power wrote:
Snap, the Women’s meet has been held at SuperTraing gym in Sacremento, CA. There is some girls whom would like it to vary locations and suggestions so far have been Vegas and Cincinnati/Columbus OH area, but at this point they are just taking suggestions to make the meet even bigger and badder…do you or anyone else have any suggestions?
[/quote]
Well, I imagine it would make sense to have the venue somewhere where the SPF has a presence, which is not Colorado! Keep me posted on when/where. Who knows? I might join you.
some serious happy lifting in here. seems like the dose of kick in the ass that I need.
punnyguy, pink skull KB, that’s still badass!
Snap, Nov 4, 2012, Sacramento CA Be there! Who esle can we drag over there?
Mainy, ok, let’s get to it then!
ME Upper / 11-10
Shoulder warmup
Bench
bar x 20
75 x 10
95 x 8
115 x 5, this felt heavy, guess I wasn’t setup right
135 x 8
145 x 10 !!!
put on the Slingshot
155 x 12
165 x 12
JM
55 x 10
65 x 10
75 x 10
cable tri pushdown
30 x 15
35 x 15
37.5 x 15
Tates
25’s x 15 x 3, by the end of the 3rd set I could feel my right shoulder and arm trembling
DB curls
10’s x 15, think my biceps were already worn out so stopped here
Pushups
went down to bench height today
BW x 12 x 2
BW x 8
Iced shoulder after today’s workout, shoulder was really “tired” feeling, but I am way ahead of where I thought my bench would be.
This evening I got under the squat bar and even squatted the bar for a couple of reps, I think I may just make my squat deadline of Thanksgiving!!!
that is a great bench session V! what a comeback.
How’s the shoulder this morning?
OH MY GOD! I knew your were on the come back train but I had no idea just how successful you’ve been! i’m going to read the back pages and get all excited !!
great job! and I’m so happy for you! Another hero is back on track!
ah Mainy, my shoulder was a bit sore the next day but by evening it was fine again
Brute, thanks for checking up on me, yes everything (except weightloss) is going very well. I am happy !!!
BIG NEWS !!!
Vikki got under the straight squat bar ! I actually got to finally lift in my own monolift!
ME Lower / 11/11/11
Box Squat w/foam
bar x 10, big shoulder stretch here
65 x 6
85 x 5
95 x 10, call it here, not wanting to push the stretch too much too soon
Front Squat
95 x 5
115 x 5
135 x 3
185 x 3
205 x 2, PR video to follow
Extra Wide Sumo
with new single ply bottoms
135 x 10
155 x 5
185 x 5, still working that hook grip
BB Row another “new” exercise added back in since surgery
bar x 10
65 x 10
75 x 10
95 x 10
DB Obliques
35 x 20 each side x 3 sets
ankle weight leg curls
18# x 200
External rotation…Nice! And you owned those squats. You’ve got more pounds or more reps at that weight easy.
DE Upper / Nov 13
Bench - reps
bar x 20
55 x 10
65 x 5
90 x 39, explained below…
DB Floor Press
35’s x 15 x 3 sets
Lat pulldown
60 x 12
65 x 12
70 x 12
Facepulls with light band
3 sets of 20
barbell curl
25 x 15
30 x 15 x 2
bandpull aparts
monster mini
3 sets of 20
BB shrugs
95 x 20
115 x 20
125 x 20
There is a bench rep contest on Dec 10th for a youth charity event. I just found out that they changed the women’s comp to 1/2 bodyweight, oh , that I can do…since I’m not ready to bench my bodyweight yet while rehabbing…so my girlfriend said she can do 1/2 BW for 36 reps, she just did that for her birthday, so I tried today to see where I would be…I did 90 for 39 reps, still some in the tank, just didn’t want to put too much strain (this time) on my shoulder.
and no, no, I am not competitive at all… 