[quote]JoeGood wrote:
Looks like a good couple of sessions. Hows the multiply feeling?[/quote]
only did the Predators (double ply) for that one ME session, I got 2 pairs, one is too big and one is toooo small, so until I get these hips down a bit, single ply for now.
Did get the SDP shirt, but haven’t tried it on yet.
Do you find it any different training in briefs vs. training in suit bottoms? I have a pair of Inzer power pants that I use from time to time to save my hips but mostly I prefer suit bottoms. Honestly I’d rather just go straps down in a meet instead of straps up.
That looks like a lot of work the last couple of sessions. How’s everything holding together? Do you feel beat up afterwards?
O - I prefer training in my centurion suit/straps down too, maybe just because that’s what I’m use to and it’s so much easier to get seated right with the straps.
No, I’m not feeling beat up, love the high intensity and the volume. Just started really cleaning up the diet now that the holidays are over and adding a few AM fasted hiit sessions during the week.
DE Upper/ 12/27/11
shoulder warmups
Speed bench w/ doubled micro minis
bar x 15
add double micro minis:
bar x 10
65 x 3 x 3 (close, mid, comp grips)
75 x 3 x 3
80 x 3 x 3
can definitely go up in weight, hubby worked out with me today and he is definitely not used to speed work, lol - he’s not a lifter at all, but keeps surprising himself with what he is capable of lifting
Close Grip Bench
145 x 8
Tates
25’s x 15 x 3 sets
BB Row
65 x 15
95 x 10
105 x 10
DB Curls
15’s x 12 x 3 sets
still can tell the right bi is a bit weaker than left side, duhhh
Hangmans
Average band x 20 x 3 sets
Facepulls
mini and a monster mini (think was a bit more tension than the light band)
50 reps x 3 sets
Fasted AM hiit Tues and Wed morning
trainings looking great.
love my predators, they give just the right kind of support
you’ll love the SDP, I have been effen around in a training partners, best shirt I have ever put on. need to order one soon, if I can’t talk my partner into selling me his
Lil, are you doing intermittent fasting? If so, how is this working for you?
Pete, thanks been feeling real good about training again. I’ll have to venture and try the SDP on soon
Kairiki - no, not intermittent fasting, my training times vary too often day to day. I’m carb cycling right now.
ME Lower - 12/28/11
shoulder and hip warmups
Rev Band Box squats
bar x 8
95 x 5
135 x 5
add single ply suit bottoms and light choked reverse bands
185 x 5
225 x 3
275 x 2
300 x 1
335 x 1
365 x 1
395 x 1, video of last two, this one had a slight pause as the bands lost tension. Tension was about nil at the top.
Rack picks, hold for count of 10
405, 435, 455 (video)
GM
95 x 8
135 x 8
155 x 8
Sumo wide stiff leg deads
135 x 10
155 x 10
175 x 5, lost grip
175 x 10, added straps
wiped out tonight, but did get my hubby to box squat and stiff leg dl, he’ll probably be sore tomorrow walking down the stairs.
short video of Rev band squats and rack holds:
Awesome. Great squat form. I have ME lower tomorrow so I’ll use this as inspiration. I think I’m going to free squat since I haven’t done that in quite some time.
What do the rack holds work? What type of muscles and/or growth simulation would this achieve?
As always, I love the sound track.
What are the yellow bands? I just barely saw the greys so they must be the light bands in question but what are the yellows doing?
Squatting continues to look good Viki. You starting to get a feel for when you might want to jump back in a meet?
Just wow on that rack hold. That bar was certainly bending!
Happy New Year! I hope 2012 is a wonderful year for you.
nice session, great form on the squats
Ms. O, the yellow ‘bands’ are tow straps, so if you bite it and your spotters can’t catch you, you can dump the bar into the straps (we use chains actually, same concept)
git- thanks, always appreciate feedback since I’m training more often by myself. Thanks to my daughter for running the momolift and my son for back spotting.
Kairiki- for me it really works that mass between my ears, if I know I pick the weight up and hold it, squatting it will happen. I’m also testing what my shoulder will hold since surgery 6 months ago, working up little by little each week. But also I do think helps strengthen the core just balancing that weight is tough too.
O-that Pandora 80’s remix channel is just for you, lol. The yellow straps are Spud Safety straps in case I dump the weight. The light bands are a purple color.
Joe next meet is April 14, Women’s ProAm in Cincy.
Kimba-thanks ,
[quote]PeteS wrote:
nice session, great form on the squats
Ms. O, the yellow ‘bands’ are tow straps, so if you bite it and your spotters can’t catch you, you can dump the bar into the straps (we use chains actually, same concept)[/quote]
I figured they were something like that. I’d always seen chains before. I was wondering if Vicki was getting so hard core that she was going to dump the bar onto bands and see if it would fire into the ceiling with a killer ricochet. That’d be something to see.
[quote]Kairiki wrote:
What do the rack holds work? What type of muscles and/or growth simulation would this achieve?[/quote]
The brain.
I have to be honest. I didn’t know what you meant by “rack holds” until I watched the vid. I just call these “walkouts” because I, of course, have to walk out the damn weight.
[quote]lil power wrote:
git- thanks, always appreciate feedback since I’m training more often by myself. Thanks to my daughter for running the momolift and my son for back spotting.
Kairiki- for me it really works that mass between my ears, if I know I pick the weight up and hold it, squatting it will happen. I’m also testing what my shoulder will hold since surgery 6 months ago, working up little by little each week. But also I do think helps strengthen the core just balancing that weight is tough too.
O-that Pandora 80’s remix channel is just for you, lol. The yellow straps are Spud Safety straps in case I dump the weight. The light bands are a purple color.
Joe next meet is April 14, Women’s ProAm in Cincy.
Kimba-thanks ,[/quote]
Gotcha…this is for mental toughness. I got it. The nosy scientist in me probably think you are right about working the core although I would lean more toward farmer walks to build up your Wonder Womanness.
[quote]kpsnap wrote:
[quote]Kairiki wrote:
What do the rack holds work? What type of muscles and/or growth simulation would this achieve?[/quote]
The brain.
I have to be honest. I didn’t know what you meant by “rack holds” until I watched the vid. I just call these “walkouts” because I, of course, have to walk out the damn weight.[/quote]
So glad I’m not the only one that needs this, but then we do both tend to over think things! Yes, glad I don’t have to walk out!
still doing BIG things…
Hope 2012 is happy happy!!
Thanks Kairiki, I’ll think about that, guess dumbbells would work
Hey Mim, good to hear from you 
ME Upper / 12-31-11/ at Next Level gym
Shoulder warmups
Straight bench to test 1RM
Bar x 15
95 x 5
115 x 3
135 x 2
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1, long noisy grinder but good lift
Lat pulldwns
70 x 10
90 x 10
110 x 10
DB incline press
40’s x 12
45’s x 10
50’s x 8
Decline crunch
20# x 15
Standing cable crunch
60 x 10
70 x 10
80 x 10
Overhead cable tricep exrn
70 x 10
80 x 10
90 x 10
Swiss bar narrow grip press
Bar x 10
65 x 10
75 x 10
DB Overhead press
First time since surgery doing any type of overhead pressing
12’s x 15, felt every rep in my shoulder, not hurting but definitely feeling it
12’s x 15
15’s x 12
Think I will stay with 12# DB until I get 3 sets of 20 before increasing weight
Good training session, helped another guy with bench form and he got the old crack a walnut with a$$ instruction and it really helped calm down his dancing feet.
“crack a walnut with your ass”…that’s actually a really easy cue to remember.
Those squats were amazing. How did the shoulder feel on the bench? Does overhead work hurt more than flat bench?
james