Skullbell swings
53# x 15 x 3, working on “violent” hips
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“violent” hips - love that!
Just dropped in to say hello and was happy to see vid of the skullbell you had mentioned to me. I don’t get to swing that heavy unless I’m at the gym, but when I do, the coaching always goes something like this: “Chin up. Don’t lean forward so much. Hips, hips, more hips!” LOL (I posted video from last weekend’s session, but swings were only one-hand; I should go back and vid two-handed on heavier weight to check form myself.) 53# x 15 x 3? Rockin’ it!
[quote]Hallowed wrote:
um, so I like have nothing to add but giggling and fawning… unless you want to talk about thongs or spraytans… but I’m in here alot so um HIEEEEE![/quote]
ooo Hallowed blessed my log…you’re too cute girl, thanks!
KBgal - yes, I will master the KB swing (tks to Kairiki) and I will master the pistol some year without a box (tks to Snap)
DE Upper / 2-7
shoulder warmups
Speed bench w/dbl micros
95 x 3 x 3 alternating grips, close/mid/comp
Comp bench
160 x 5
BB Row
3 sets of 10 @ 115,125, 130 (last couple of reps had a bit of body english going on)
Military press (last week did push /press)
3 sets of 10 @ 70, 75, 80 +5 lbs
Lat pulldowns
3 sets of 10 @ 90, 100, 110
Light band tricep pushdowns
3 sets of 40
Rev DB flyes
3 sets of 15 w/15’s
My son is officially engaged now…wedding set for March 2013…
CONGRATULATIONS to your son! That is so exciting.
Nice BB row too. I’ve been curious what everyone has been rowing 'round these parts. Looks like I need to add about 85lbs to my row, Lol.
Up - yep relearning the KB swing and then I’ll add the band back in again
Spock-haven’t done 1 arm DB rows since shoulder surgery, angle puts stress on the shoulder but 'm hoping to add them in within the next few weeks. Probably strict rows and will stay away from krocs rows a bit longer.
Kairiki-i have to master the pistols and KB swings then maybe after my April meet you can find something else to challenge me
ME Lower/ 2-9
Warmups
Put on new Super Centurion, thought the blood supply in my quads was being cut off, a tad painful
Free squats been a long time since I’ve been box squatting every eek
225 x 3 not quite hitting depth, this suit is tigjt
275 x 3 ahh bit better
275 x 2
315 x 1
345 x 1
375 x 1
405 x 1, ugly, lost air out of hole, way too forward but muscled it up
Rev band dl
135 x 5
205 x 2
255 x 2
295 x 1
Add rev light bands from top hook
345 x 1
375 x 1
395 x 1
Front squats
135 x 7
155 x 7
165 x 7, right shoulder wasn’t playing fair by now
GM
135 x 5
155 x 5
175 x 5
185 x 5, yes working on bigger girl gm’s now
Toasted now, big bruises from the new suit actually took my training partne’s help to pull it off
Holy cow. That’s a shit ton of work. Congrats on getting into the new suit. What size did you get? There may have been problems with the 405 but when you get that ironed out next week, the 507 will follow soon.
Re: 405…hey, at least you notice the wrongs now the job is to correct them. The first thing I saw was the leaning forward…hmmm…possibly overhead squats could correct that.
O - and I didn’t get to bed until late the nite before, meeting with fiancee’s mom about wedding stuff, aahh new stressors I was supposed to do some KB swings and abs but just felt washed out
Ronda - I really meant big girl weights on the GMs, my goal is go heavier so I cut the reps down. actually 185 is the heaviest I’ve gone on GMs so far and it wasn’t too bad but I probably didn’t go down as far as I normally do either, and yes I’d like to keep my uterus for awhile
Kairiki - nope overhead squats won’t do on this rehabbing shoulder, thanks for the thought though. My coach and I have plans for that lean Really need to get back to some heavy consistent ab work too.
Charlie - pistols are something else, aren’t they?
Back from cardio, have been doing hiit on the treadmill, have to find the right one that allows input of the speed you want instead of constanting hitting the up and down arrows.
I’m only at about bench level with my box pistol squats. There is a pretty big difference between the right and left for me. My right says meh to 4 sets of 5 while my left struggles to complete all reps after the first set without cheating. :-/
[quote]Charlie Horse wrote:
I’m only at about bench level with my box pistol squats. There is a pretty big difference between the right and left for me. My right says meh to 4 sets of 5 while my left struggles to complete all reps after the first set without cheating. :-/
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mine is exactly the same way and I’m working on controlling the downward motion too, there comes a point when squatting to a lower box my leg says WTF and I plop down on the box…lots of hard work these are !!
Thankfully all this PISTOL SQUAT talk has NOT made me want to try. I can only handle a few frustrating
challenges at a time.
You mentioned the board for my bench, G is making me something, oddly Im excited to shove a strange object
under my shirt
I think he is making it with newspapers and tape? I forget.
[quote]Up wrote:
Crazy STRONG as usual!! Big girl GMs for sure!
Thankfully all this PISTOL SQUAT talk has NOT made me want to try. I can only handle a few frustrating
challenges at a time.
You mentioned the board for my bench, G is making me something, oddly Im excited to shove a strange object
under my shirt
I think he is making it with newspapers and tape? I forget. [/quote]
UP - another way is just 2x4’s or rolled up carpet works too! Yay for strange objects under the shirt
and I know you really do have a secret desire to take a stab at pistols, you probably dream about in your sleep…oh no don’t you’ll just make me look really bad at them
[quote]Up wrote:
Crazy STRONG as usual!! Big girl GMs for sure!
Thankfully all this PISTOL SQUAT talk has NOT made me want to try. I can only handle a few frustrating
challenges at a time.
You mentioned the board for my bench, G is making me something, oddly Im excited to shove a strange object
under my shirt
I think he is making it with newspapers and tape? I forget. [/quote]
UP - another way is just 2x4’s or rolled up carpet works too! Yay for strange objects under the shirt
and I know you really do have a secret desire to take a stab at pistols, you probably dream about in your sleep…oh no don’t you’ll just make me look really bad at them [/quote]
I guess this will feel more like my body, have a little give, carpet may work too, I dont know he has a certain dimension in his mind I guess.I thought getting my arch was good how you grab end of bench, works great, Im sure we all do it different. Now to just start getting as strong as your “warm ups”—>bitch haha
