Havent seen your bench vids in a while HINT HINT
So your daughter is still on board with lifting?
You are one strong woman!!!
I love coming in here because there are always good things going on (such as cracking walnuts with one’s ass, that cue will come in handy). Great job…and thanks for the reminder on doing walk outs, I’ve been meaning to do them for a while now.
YAY for OH pressing!!!
Happy new year!
James - yes, OH pressing for me anyway hits the front shoulder in a different way, but I’m going to try to work it up slowly with high reps like I did the flat bench.
Up - hint taken, I’ll try for some vids next ME Upper day
Lula - thanks for stopping in again, yes it’s going to be a great year!
DE Lower / 1-2-12
shoulder and hip warmups
Speed box squats
lowered box 1/2" tonight
65 x 10
95 x 5
add choked light bands
95 x 5
135 x 3
185 x 2
215 x 2 for 6 sets
220 x 2
225 x 2
Speed pulls
135 x 5
165 x 1
185 x 1
205 x 1
225 x 1
245 x 1
245 x 1
245 x 1
KB swings
53 x 10 for 4 sets
Bulgarians
25’s x 10
25’s x 8 for 2 sets, I don’t like these, so that means I should more of them, right?
DB Obliques
45s x 15
45s x 20 for 2 sets
Band Abductors
double mini band x 15 for 3 sets
I really enjoy watching your vids, Ill probably act star struck if I actually see a female doing
anything with a bar at my gym.
Plus the music is good.
Thanks UP, my training partner came by today she’s a few years younger so we had a 90’s remix on today. I think I enjoy the 80’s more.
DE Upper/1-3-12
Shoulder warmups
Speed bench
Bar x 20
65 x 10
Add dbl micro mini’s
90 x 3 x 3 sets (close, mid, comp grips)
90 x 3 x 3
90 x 3 x 3
Military Press
Bar x 10
55 x 10
65 x 5, right arm was giving out
Close grip bench
150 x 8
Lat pulldowns
65 x 15
75 x 15
85 x 15
Tates
25’s x 15 x 3 sets
DB curls
15’s x 15 x 3 sets
Facepulls
Mini + monster mini bands
3 sets of 50
Planks
10# plate on back, 50 secs, then 55 secs
I feel fat today, just saying…hope it’s good for at least a good squat session…just saying…
ok feeling fat works…unfortunately…
ME Lower / 1-4-12
hip warmups
Box Squats
bar x 10
95 x 5
135 x 5
suit bottoms on
185 x 3
225 x 3
255 x 2
285 x 1
315 x 1
345 x 1
365 x 1
385 x 1 , last week I did 395 w/light rev bands, this week 385 by itself, happy girl!
Rack Pull just below kneecap
135 x 5
225 x 3
255 x 3, straps, grip is shot today
285 x 3
315 x 3
345 x 1
365 x 1
GM
95 x 8
115 x 8
135 x 8
Front squats
95 x 10
115 x 10
135 x 10
DB Obliques
3 sets of 45# x 20 reps each side
My back is lit up tonite, haven’t done conv rack pulls in forever.
hmm… rack pulls… I need to do rack pulls…
good job 
Nice work. Funny thing about straps; I love them for rows but have been unable to use them for any heavy deadlift either off the floor or below the knee. It seems like my hands need to touch the bar and grip it for the rest of the lift sequence to continue. It’s weird.
That’s a lot of work. To answer your question on my log, the 315 was straps up. I’ve done it a number of times straps down but being this close to a meet, I’m doing it all full on gear.
I am also unable to use straps for anything but the highest of rack pulls. Of course I think in my case its because I’m just weak.
[quote]lil power wrote:
ok feeling fat works…unfortunately…
[/quote]
Ha!
That rack pull looked painful.
Great work, as always. Really enjoy your training vids.
Damn Girl!!
Still kicking butt I see… Let’s hope it continues that way and then some!
Rhonda - saw you did do the rack pulls
O - my grip was just trashed for some reason, I did get some pressure marks from the straps but I kept telling myself it was okay this was back work and was it ever, still have doms from those rack pulls
Joe - straps are easier for me, feels like I’m wussing out sometimes
Snap - yep, guess the bloat helps the leverages and that rack pull was tuff but I wanted it!
Mims - Yep, we’re just getting this party started !!
ME Upper / 1-7-12 / Next Level gym
shoulder warmups
2 brd Bench
bar x 15
95 x 5
135 x 3
add 2 brd
155 x 3
185 x 1
205 x 1
215 x 1
225 x 1 only 5# away from pre-surgery PR
Tri Pushdowns
100 x 15
120 x 10
130 x 10
DB Incline Press
45’s x 12
50’s x 10
55’s x 10 (video)
BB Single arm row
25 Plate weight x 10
35 x 10 x 2 sets
rolling DB’s
20’s x 15
30’s x 10
35’s x 10
Standing cable crunch
80 x 20, started getting light headed so shut it down
sinus/headache/ears popping, guess it’s home for hot tea/honey and chicken soup.
[quote]lil power wrote:
225 x 1 only 5# away from pre-surgery PR
[/quote]
That is unbelievable!
I know a number of people who have torn biceps and elected not to get them surgically reattached (my coach is one). You are great evidence that it’s worth it if you want to move big weight.
There’s a question in my log that I’d like your feedback on.
[quote]kpsnap wrote:
I know a number of people who have torn biceps and elected not to get them surgically reattached (my coach is one). You are great evidence that it’s worth it if you want to move big weight.
There’s a question in my log that I’d like your feedback on.[/quote]
Snap, my doc did mention not fixing the bicep tendon, but 1) I didn’t want a popeye arm when the tendon rolled up 2) I really did want all the strength back that I possibly could get, so he agreed knowing what I love to do that reattaching the bicep was the right thing for me.
Why did your coach decide not to reattach? He is very physcially active.
[quote]lil power wrote:
Why did your coach decide not to reattach? He is very physcially active. [/quote]
He has torn so many tendons it’s incredible. Never fixed his bicep tendons (both!), meniscus, three of the four torn rotator cuffs in his shoulder, shoulder labrum. He’s had so many surgeries: disks in his back, both wrists. Been shot twice. Really, a crazy life he’s had. Most of his injuries are old. He just keep plugging along. Unfortunately, he still cannot get the shoulder rotation to squat, which is really his bread-and-butter lift now. Surgeon told him it will take a total shoulder joint replacement.
That is some damn fine 2-boards. You’ll be hitting PRs soon.
[quote]JoeGood wrote:
That is some damn fine 2-boards. You’ll be hitting PRs soon.[/quote]
Thanks Joe, hadn’t done boards in a while and sometimes I pause and lose tightness as I touch the boards so all in all I was happy with it.
DE Lower / 1-9-12
Shoulder and hip warmups
Speed box squats with choked light bands
Bar x 6
95 x 5
Put bands over quarters to increase band tension
150 x 2
185 x 2 x 2
205 x 2 x 2
215 x 2 x 2
225 x 2 x 2
Speed DL
135 x 5
Add mini band over bar
135 x 3
165 x 1 x 2
175 x 1 x 4
KB Swing
53 x 12 x 4 sets
Dbl mini band hip abduction
3 sets of 20
Bulgarians
25’s x 10 x 3 sets
Hangmans
3 sets of 25 reps
Ankle weight curls
4 sets of 50
your bench numbers are flying up!
great work LilP
and Happy New Year
I also find that I lose some tightness on 2 boards when I get close to the board. I wonder if its just anticipation.