KB Swings are looking much better! The key “violent hips” - thrust those hips! Almost there!
P.S. I love LilPower T.V.! Better than CNN!
DF - my long lost son has graced the old gal journal…when you coming up to squat out of your monolift my boy?
Kairiki - thanks, working on it
ME Upper 2-18
shoulder warmups
Bench / 2 brd on all sets once shirted
bar x 15
95 x 7
135 x 3
155 x 2
175 x 1
SP Rage X
225 x 2 - kinda wobbly
245 x 2 - much better
265 x 2
285 x 2
305 x 2…lockout hard/finger tips help on 2nd rep
rev green band added
315 x 2
335 x 2
Seated cable rows
140 x 8
150 x 8
160 x 8
Abs/kneeling cable
100 x 15
120 x 15
130 x 15
DB rolling triceps
25’s x 12 x 3 sets
DB skullcrushers
25/s x 10 x 3 sets
light band pushdowns
100 reps
band pullaparts
4 sets of 20 reps
Need to get the shoulder use to handling heavy weight, once up to 305, shoulder was trying not to cooperate and lockout was tough. Last Jan '11 my 2 brd was at 335, so only about 30 lbs off…
Awesome stuff!
holllllllllllly shiiiit! The awesome just keeps comin’. You always rock it man.
V, nice job on the rack pulls. Watching you do them, I just realized how short your arms are, and by extension, how strong you are.
How did you find the seated good mornings? I rarely do them. They seem awkward in positioning. Do you find them better than standing gms?
Ouch, psoas releases hurt. Good hurt, but still.
Nice rack pull PR! I hope you snuck in a ‘eff you 400#’ head nod at the top.
Greystoke- thank you sir, maybe we’ll meet at an SPF comp sometime?
Spock- rocking the prep cycle now
O- short everything, but yes if arms were longer pulls might be easier, really wish the fingers were longer for sure.
No, I like standing gms better, I think I need to raise my feet up or work off a lower bench next time, but they do light up my lower back
Lula- ah, I forgot to do the “nod”! Next time for sure 
DE Lower/2-19
Speed box squats
Warmups
135 x 5
Add choked light bands
135 x 3
Add suit bottoms
185 x 2 x 2 sets
215 x 2 x 2
225 x 2 x 6
Speed pulls
135 x 3
Add monster mini over bar
185 x 1 x 2 sets
195 x 1 x 4
Add mini
195 x 1 x 4
Bulgarians
25’s x 10 each leg x 3 sets
Seated light band leg curls for 200 reps
Weighted plank
25# for 35 sec, 40 sec, 45 sec
DE Uppper / 2-21
Speed bench w/ micro minis
85 x 3 x 3
95 x 3 x 3
100 x 3 x 3
tried doing as 3 single reps instead of 3 really fast, reading along with Git on speed w/bands…did a more fast/controlled down, slight slight pause and explode up. Really like this and also allows me to get the leg drive set up too. I’ll try this for this meet cycle and maybe even try mini’s ???
Bench / Openers…just decided I wanted to play in Arab at the meet with Ronda too, and doing bench only I’ll be in a different flight than Ronda so no problem with handling Ronda and Angela (DL only).
155 x 2
170 x 1
185 x 1 - opener
200 x 1 - grinder, but good w/pause, this will probably be 2nd attempt
DB Press
60 x 8, just too much today
45 x 12 for 2 sets
band pullups
9, 8 a couple better than last week
Lat pulldowns
90 x 10
95 x 10 for 2 sets
DB rows
52 x 10 for 3 sets
DB Obliques
51 x 12 each side for 3 sets
Monster mini pull aparts
4 sets of 20
I’m honored you even read my stuff!
Taking that extra time (like you say, it’s very short, maybe a 1/3 or 1/2 second) per rep really helps me be more coordinated and pull together the elements needed to be explosive.
nice work in here as always
Git, you are becoming well versed in the ways of Westside
Pete - always a joy when you stop in here, thanks!!
ME Lower / 2-23
wasn’t sure what to do since I’m doing a bench comp on Sat, but what the heck
Squat
warmups
briefs on
185 x 5
225 x 3
suit on
275 x 3
315 x 2
355 x 1
385 x 1 first time in a year with kneewraps…oh how I’ve missed you guys!
405 x 1, decided to stop here due to meet and I need a back spotter for mental reasons
2" deficit conv dl
135 x 3
225 x 3
255 x 2
275 x 1
ghetto rev hyper, lying on bench w/20# of ankle weights basically doing a superman on the bench, they did hit my lower back, but nothing like a rev hyper 
KB swing
53 x 12 for 3 sets
hangmans w/avg band
3 sets of 20
You rock star. That looked so easy. The 405. For some reason, the 385 looked a lot more tentative. It’s funny how that is sometimes.
What are you thinking of for you numbers this weekend?
[quote]ouroboro_s wrote:
You rock star. That looked so easy. The 405. For some reason, the 385 looked a lot more tentative. It’s funny how that is sometimes.
What are you thinking of for you numbers this weekend?[/quote]
Yea, that 385 was slow, but the 405 was almost to fast, I sat on the box and thought OK am I getting back up?
Thinking 185, 200-205, 210-215 depending on how I feel. It was prob stupid but after speed bench on Tues I took an opener of 185, then a second of 200, which was good but a grinder. Shoulder is a bit sore still so we’ll play it on the safe side.
I am so excited to hear about your meet! :D! ! !
I facebook bombed you with a question about ghr’s , and now I have another so I figure I’ll stick it here.
I notice you train leg press. I haven’t trained that in years, but just read about how it can help with some specific squat issues that I have. What is you take on it? Do you position you feet in the same stance as your squat? Accessory type training or how do you implement it?
Showing off our winnings at the SPF AL State meet this weekend !!
hey Brute, I got your “message” on FB,
I normally use the leg press (45 degree) as an accessory only very rarely. If I need to deload I will use the leg press as a main movement, but again probably only 4-5 times a year.
I still go “heavy” but at least 10 rep per set. and I try to use as wide a stance as possible. If I want to hit my quads I will use a hack squat machine.
My bench only meet didn’t go as I planned, only got my opener, then jumped 20# cause it felt so easy, but only got it off the chest about 2" before it stalled, I pushed, but it wasn’t going anywhere. Shoulder got a little sore from the straining, but took it again for the 3rd. I went down way too fast and got loose and decided not to even try and had them take it. Iced the shoulder down and it’s fine this morning.
Ronda did great on her first meet!
my other AL gal did a 5# pr on her deadlift too…all around a long day, but really fun.
Vikki is getting ready for the meet
Congrats on a good run! Here’s to the next one!
I love swords, I’m so jealous!!! And they need to make that Strong(her) shirt in men sizes.
I want, I want.
[quote]punnyguy wrote:
I love swords, I’m so jealous!!! And they need to make that Strong(her) shirt in men sizes.
I want, I want.[/quote]
uh, that’s kinda scary???
a better shot of the sword bearing chicks