Great vids.
Love the set up.
Just ouu and ahh on lifting.WOW.
New gym I go to has a little higher bench, took out some leg drive for me, need all the help I can get.
(/hijack -'cause I know big (because lil is obviously inaccurate!) power is super nice and won’t mind) 
Hey Up! Isn’t it time for you to launch a new log? With one of your “patented” pics and a titillating vid, or two? :-)))
Went to the North of the Border meet in Cincy this past weekend. Got to do some speed squats and pulls at the Sweatt Shop, home of Laura Phelps-Sweatt and her hubby Shane. I’ve only done ME lifts there before so I got some tweaks on my DE session.
Squats, working sets 205-215 w/light bands, I normally put bands over the plates due to my short stature, but I was working in with other gals today.
Speed squat tweaks, instead of treating the working sets of 2 as “fast as I squat twice” treat each rep as a fast single, do it twice. here’s the difference: (Yes, that is a real SeeBear running the monolift!)
So I need to fully lock out the 1st rep and other tweak was to be sure I’m flaring my knees out of the hole more to fully engage the posterior.
My speed pulls, were done sumo 185# with monster minis on the platform (wish I had one of these in the garage)
Tweaks here were, down, grip, toes up to activate the hamstrings, don’t waste time in the down position, push hhips forward and throw the head back. I’ll work on this for that explosive power, I’m sure I’ll be videoing this as I’m learning to put it together.
Sunday was the meet, it was long but very well run. Highlites were wrapping SeeBear’s knees, watching an old friend get her elite total and see Dave Hoff break the all time 308 record total!
Good times and worth the 5 hour drive up and back.
DE Upper / Dec 6
shoulder warmups
Bench Reps (contest this Sat)
bar x 15
65 x 10
115 x 10
90 x 42 +3 rep PR
75 x 45
Tates
25’s x 15 for 3 sets
DB Row (KB row)
skullbell x 12 for 3 reps (he’s a hefty 53 lbs)
DB Press
35’s x 20 for 2 sets
35’s x 14, arms gave out…
Abs/ Hangmans
Light band 2 sets of 50
Lat Pulldown
75 x 15
85 x 15
85 x 15
Band Pull Aparts / mini
3 sets of 40
Facepulls / light band
3 sets of 40
was talking with Laura Phelps-Sweatt this weekend, asking how to build back the muscle density in right shoulder area, she said light weights/bands for high reps. So I ask what is high rep scheme…100, 150 , 200 reps would good…Yea, I’ll work up to that.
So that is why the 3 sets of 40’s, next week try for 3 sets of 50.
[quote]lil power wrote:
was talking with Laura Phelps-Sweatt this weekend, asking how to build back the muscle density in right shoulder area, she said light weights/bands for high reps. So I ask what is high rep scheme…100, 150 , 200 reps would good…Yea, I’ll work up to that.
[/quote]
Oh Lordy. What exercises do you plan to do with these rep schemes? Just face pulls? I might follow suit. Always trying to build muscle density in my back.
[quote]kpsnap wrote:
Oh Lordy. What exercises do you plan to do with these rep schemes? Just face pulls? I might follow suit. Always trying to build muscle density in my back.[/quote]
I was thinking about hitting all sides of the shoulder, so facepulls, band pull aparts, light lateral raises and some light front raises…
I’d love to do some overhead presses, but don’t know if that would be a smart idea or not…
[quote]lil power wrote:
[quote]kpsnap wrote:
Oh Lordy. What exercises do you plan to do with these rep schemes? Just face pulls? I might follow suit. Always trying to build muscle density in my back.[/quote]
I was thinking about hitting all sides of the shoulder, so facepulls, band pull aparts, light lateral raises and some light front raises…
I’d love to do some overhead presses, but don’t know if that would be a smart idea or not…[/quote]
The next phase of our cycle has band work after the ME deal of the day. It seems easy when you’re starting but quickly gets difficult. How do you find it?
[quote]lil power wrote:
[quote]kpsnap wrote:
Oh Lordy. What exercises do you plan to do with these rep schemes? Just face pulls? I might follow suit. Always trying to build muscle density in my back.[/quote]
I was thinking about hitting all sides of the shoulder, so facepulls, band pull aparts, light lateral raises and some light front raises…
I’d love to do some overhead presses, but don’t know if that would be a smart idea or not…[/quote]
I’ve been doing total reps in the 100 range and I like it. Did a rest pause set of pull aparts last session.
Hmmm I might be stealing this high rep/lighter weight work for face pulls.
O - yes I find the band work gets harder and harder as the straight weight goes up. I can only do band work so often and I find it really taxing on the joints. BW band work isn’t nearly as bad.
Did a little ME Lower work, but had to cut it short for daughter choral concert tonight.
Box Squat (Yes, straight bar on my monolift, finally more use out of it!)
bar x 7
65 x 5
95 x 5
135 x 5
165 x 3
suit bottoms on
195 x 3
225 x 1
255 x 1
275 x 1 video
305 x 1 video
315 x miss, video 305 was so easy, thought 315 would too, but nope
Sumo wide Stiff leg DL
135 x 10
155 x 5
175 x 3
threw a 20# chain over top and got 1 rep
bench to keep loose for Sat rep contest
bar x 20
65 x 20
95 x 24
will do so hamstring and ab work tomorrow.
can’t see the vid for some reason - will check it out later…
I can’t see the video either but your getting back under some serious weight now.
I can’t see it either 
I can’t wait to hear how you make out at the rep contest. You may have mentioned but I don’t see it; how are the weights decided?
video should be good now, guess I was more tired last nite than I thought 
O - female press 1/2 BW for most reps, I think there’s no pausing/rest at top.
Bench Reps for Youth Shelter raised $800 for the kids which will be a nice addition for the holidays.
I squeaked out 1st place with 90# x 37 reps. I did a stupid water cut, lost 5 lbs yesterday, which in hindsight is pretty stupid for a 2 hr weighin, but I have fear that contest scale is different than mine…reality is mine is 1/2 lb heavier, so I was 4 lbs under and still had to press 90#'s. After weighin quickly exited and drove over to Ihop to replenish, along with my Cytomax (green apple - yuck! stick to orange) Salted and ate as much as I could handle.
Did okay, wanted at least 40 reps but overall was pleased. Only 3 females competing,
one pressed 55# for 24 reps, the other did 110# for 42, but had enough counted off for butt being off the bench, so I got the win with 90# for 37 reps.
good work! sorry i missed it
Awesome job and it sounds like a lot of fun. I think events like that as fund raisers are a great idea.
Unbelievable.
You had your bicep tendon reattached five months ago and just won a BW-based bench-for-reps contest. Does everyone realize how amazing that is?
Boom. Roasted. Awesome job Mrs. Lil Power!
I’m calling you Lotta Power from now on.