Vikki's Rehab Adventure to a PL Total

Training Over 35 Lifter
501

[quote]Charlie Horse wrote:

[quote]DixiesFinest wrote:

[quote]Charlie Horse wrote:

[quote]ouroboro_s wrote:
I saw a lot of the dipping technique at worlds. At first they looked like really slow squatters but would suddenly drive their asses down really fast. I don’t have an opinion other than it looks cool.

I’ll be interested to see how it works for you.

I like how the high school boy said you couldn’t get 275. Silly boy.[/quote]

What does the dipping do? For Ouroboro or Lil Power

To Lil Power: I get so used to seeing you lifting such heavy weight that I forget that you’re also fun sized. :smiley:

Really liked the bench vid. I like to watch other lifters set up techniques.
[/quote]

Dipping - slow down, tighten up, then drop in and take advantage of the rebound and drive the weight up.
[/quote]

Hi DF. Is it like a competition technique? [/quote]

Yes mam it is. I thought I edited in a video, I guess the video didnt take.

Brian Carroll using the dip to great effect.

502

My coach is a big fan of the dip and has tried to get me to do it for years. He does it raw as well as geared. Definitely more effective if geared. I think it works best for wide-stance squatters with tight hip flexors in gear.

503

Everytime I come in this log I learn something.

Excellent work Vikki, youre makin all the noobs smarter one post at a time…

504

[quote]Spock81 wrote:
Everytime I come in this log I learn something.

Excellent work Vikki, youre makin all the noobs smarter one post at a time… [/quote]

Ain’t that the truth :slight_smile:

505

very interesting stuff.

'Grats on your first meet post-op!!! I’ll be lurking some more to see what you do in April!!

506

wow, glad I could spark some conversation in here. I think I’m going to wait on the dip method, probably -maybe, try again when I go multiply. I can make depth without it right now and really need to work on the hip flexibility more with massage/stretching and activation.

Today was a good day, thankfully 'cuz I was getting frustrated with my bench shirt…

ME Upper / 3-3 / Next Level Gym
rotator warmups
Bench
bar x 15
95 x 5
135 x 3
155 x 2
add double minis
bar x 3
95 x 1
put on SP RageX
135 x 1, 2 brd no touch
185 x 1, 2 brd no touch
225 x 1, 2 brd - almost
245 x 1, 1 brd - almost
readjusted shirt, brought the collar up a bit and reseated the shoulders
265 x 1, 1 brd Hallelujah we can do this and it was locked out beautifully

It’s been a year since I was in the shirt, as I’m finding out I really relied on a training partner to set my shirt correctly. I need to learn how to explain to new partners how to set my own shirt. So this is really still a learning process all over again, but at least I don’t have to break the shirt in.

DB Skullcrusher
25’s x 10

Chaos Bench
qtrs hanging from mini bands
95 x 20
95 x 20

Kneeling cable abs
120 x 20
130 x 20

Light band tri pushdowns
reps of 40, 60 to total 100, one day I’ll get 100 in a row

windmills
5’s x 20

LinnRose showed up today at the gym, I think he got his mojo back. He benched a PR of 420# with all the guys oogling his exceptional strength !!!

SPF Ironman next Sat and Sun, we have 2 guys lifting in the amateurs on Saturday. Then I get to see Laura Phelps-Sweatt break some more records on Sunday and see Dave Hoff bench a grand !!!

Jeeze, I love this sport :))

507

[quote]rondastarr wrote:
Vikki is getting ready for the meet :)[/quote]

you make me think of Sigourney weaver eating an alien :wink:

nice meet numbers!

508

[quote]lil power wrote:

LinnRose showed up today at the gym, I think he got his mojo back. He benched a PR of 420# with all the guys oogling his exceptional strength !!!

[/quote]

The ugliest 420 bench ever…
Thanks for letting me hang with you today

509

Fitting a shirt is an art.

Do you start belted with the shirt? I let it ride up on early sets and then belt on my max efforts.

510

mainy, ha ha, yea I was so hungry I could of eaten just about anything

Anthony, you are welcome to lift with us anytime !!! I may have to get you over to spot me on heavy squats in the next few week though.

Snap, I normally wear a bench belt on all shirted attempts, just habit, I guess if I don’t need to hold the shirt down, I could get away without it…though I do also utilize it for belly up reminder too. hmmm, thinking…

DE Lower / 3-4
Speed box squats
choked light, measured today w/luggage scale, about 32#'s a piece, not as much as I had hoped, I’m a wuss.
wonder if I choke the average bands around 1 DB (would 85# DB hold it?) if I can get tension up to about 100# total??? maybe I need to measure the doubled monster minis…I’m just too short

oh well…
bar x 5
95 x 5
135 x 3
add light choked bands
185 x 2 x 2 sets
205 x 2 x 8 sets

off to a meeting…

now off to Rush gym to finish up training for the day
leg extn
3 sets of 10 @ 95

Hyper extn
4 sets of 25 at BW, lower back pump, ouch!

GHRs
3 sets of 20

Good girl/bad girls
60 x 20 for 2 sets each way
70 x 20 bad girl
back down to 60 x 20 good girl

Epic Ab machine
60 x 10
70 x 12 x 2 sets, yes ab cramps!

Ankle weight curls
10# weights x 200 reps

511

well I’m feeling the good girl DOMs today, guess need to practice that more.

DE Upper / 3-6
Speed bench
dbl micro minis
95 x 3 x 3
100 x 3 x 6 sets

Close grip bench
155 x 8, right shoulder took a few reps to get into it…

Incline DB press
45 x 10 x 3 sets

Wide grip pulls w/band assistance
7, 9, 8

1 arm KB Rows
53 x 10 x 3 sets

Lat pulldowns
95 x 10
100 x 10 x 2 sets

band pull aparts
4 sets of 20

Hangmans
3 sets of 20

512

I always wish I had a monolift when it comes time to test maxes.

513

So how close is your grip for your CG bench press? I felt a lot of shoulder soreness for my first set because my grip was too close. Not sure what is ideal for the tricepy-ness though…

514

Joe, it’s just a short trip from Birmingham to Knoxville, you’re welcome anytime. Maybe a trip for openers needs to be planned for Nationals, I’m sure Ronda would come up too. I could probably bribe LinnRose to come over too…Party after hitting openers !!

Spock - my close grip is index just barely on the smooth as it meets the knurling.

515

[quote]lil power wrote:
Joe, it’s just a short trip from Birmingham to Knoxville, you’re welcome anytime. Maybe a trip for openers needs to be planned for Nationals, I’m sure Ronda would come up too. I could probably bribe LinnRose to come over too…Party after hitting openers !!

Spock - my close grip is index just barely on the smooth as it meets the knurling.
[/quote]

I am unanimous that we should do this!

:stuck_out_tongue:

516

Ronda, well, you, Anthony and I can play even if Joe wusses out on us :), p.s. I have enough guests rooms for you both.

ME Lower / 3-8-12
6 weeks out from the Women’s ProAm, gotta get the head screwed on right, today helped a little

Rev Band Squats
hip warmups
bar x 7
95 x 5
135 x 5
185 x 3
suit bottoms on
add rev light bands
255 x 3
315 x 2
365 x 1
405 x 1
445 x 1
475 x 1, pr
505 x 1, pr, yes wanted over 500, probably a tad high, but was a confidence builder

Rack pick/hold
515, 535, 545 most on my back yet :slight_smile:

GMs
135 x 8
165 x 8
185 x 8

Bulgarians
3 sets of 10 with 25# DBs, this was finally pretty easy

Dimels
3 sets of 20 @ 185#, used straps last 2 sets, this was like cardio!

no abs, maybe in the suana later tonite, going to sit w/ a guy who needs to make to 308 for the Ironman - he was at 315 this morning, so probably no biggie for him.

some work from today:

517

The hard work of the walkout sure shows on your face.

Don’t think I ever realized before that you squat with a thumbless grip. I’ve been thinking about giving that a go. Although my coach thinks that it makes you have to roll your wrists back more to balance the bar. What’s your take?

518

[quote]kpsnap wrote:
The hard work of the walkout sure shows on your face.

Don’t think I ever realized before that you squat with a thumbless grip. I’ve been thinking about giving that a go. Although my coach thinks that it makes you have to roll your wrists back more to balance the bar. What’s your take?[/quote]

I did the GMs/walkout right after the Rack holds and I had a spot on my back when I pulled my traps in that just hurt, I thought about ditching them, but decided just to suck it up.

I love the thumbless grip, such a relief on my shoulders (both of them). I jusst pull the bar down into my traps as hard as I can, I don’t think my wrist roll back, and if so, I could wear wrist wraps…

519

So… how hard is it to get into single ply gear?

520

[quote]JoeGood wrote:

So… how hard is it to get into single ply gear?[/quote]

ok, first you need to answer my invitation above post to join us for a Openers Squat day :slight_smile:

I can get my suit on by myself but I do have hang off the J hook and wiggle into it. Though I have had one of my larger training partners pull me off the ground and shake me into it, that’s always a good laugh.

But sometimes is harder to get off than it is to get on.

Also I cannot get my bench shirt on myself, only my squat suit.