He probably can’t take any time off with his “Smolove or Die” cycle 
ME Upper / 3-9
bar x 15
75 x 10
135 x 3
add reverse choked lights
185 x 3, right shoulder is wonky
225 x 2
245 x 1, right shoulder having a time firing today, so no PR today
add slingshot
265 x 2
275 x 1
285 x 1
295 x 1, 20 lbs off my previous PR prior surgery
Close grip DB press
35’s x 8
45’s x 8
45’s x 8
Incline tates
3 sets of 25’s x 10
band pressdowns
100 reps
windmills
abs
[quote]lil power wrote:
[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 
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.
[/quote]
Gear doesn’t always have to be biting tight to be effective, and I think for newbies to it, a little looser is fine, eventually they will get comfortable and want to get something more jacked.
Hell, all of my 600lb+ contest benches were done in a shirt I could put on myself.
[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’ve tried thumbless a few times and I get a lot of rolling and movement on my back. Maybe I’m not doing it right. However, Snap, you have stick wrists like me. Try it and see how it feels.
Nice job on the 500 plus. I can’t wait to see how you do at the meet. I hope there’s tons of video. Any idea who else will be there?
[quote]ouroboro_s wrote:
Nice job on the 500 plus. I can’t wait to see how you do at the meet. I hope there’s tons of video. Any idea who else will be there?[/quote]
Roster so far, but I think April Mathis isn’t going to make it 
Raw Full Power:
123 lbs:
Candace Puopolo
Caitlyn Trout
132 lbs:
Emme Whiteman
148 lbs:
Amy Weisberger
Iryna Pietrovich
165 lbs:
Shannon Alleshouse
Katey Brent
Tori Bustillos
Allison Picone
181 lbs:
Claire Grilsdorf
SHW:
Jan Koenig
April Mathis
Raw Bench Only:
123 lbs:
Chelsi Figley - Para Olympic lifting - amazing
Single Ply Full Power:
132 lbs:
Amy Munsterman
165 lbs:
Vikki Traugot
SHW:
Ambre Tarpley
Multi-Ply Full Power:
123 lbs:
Jean Fry
Beth Thomas
132 lbs:
Natalie (Carr) Harrington
148 lbs:
Bianca Stone
Gracie Vanasse
Cara Westin
165 lbs:
Shany Gilbert
WOW amazing job on that there squatting business!! My mind=blown.
Thanks for posting the list. I’m surprised to see Shany Gilbert in at 165. Video I’ve seen of her lately she’s looked much heavier.
I see you are still killing it!
I didnt go back to catch up too far, have you mentioned how the new eating plan has
effected your training? More energy/same that sort of thing.
Carry on with your bad self!
Hey Spock, thanks girl, gotta get that without the bands now
O- I watched some video too, she is strong
Up diet is going k, much slower than I’m used to, only 10# down in 10 weeks, I want 6 more in next 4 weeks
Hasn’t hurt strength at all though
DE upper/3-13
Speed bench w/dbl micro minis
95x3x3
100x3x3
105x3x3
Close grip bench
160x8
Pushups to failure/benced against bench, shoulder can’t handle straight pushups still
29, 30, 31
Lat pull downs
80x15x 3 sets
Inclined DB rows
35’s x 10 x 3 sets
Hangman ABS
Band pull a parts
nice work on those squats.
just had to share: I’ve dieting down for about 8 weeks, hired a nutritionalist, have been losing very slowly, only about 12 lbs in 8-9 weeks…
I was not real happy but my “girl” has been trying to keep me in line and in good spirits. But I want the weightloss and I want it NOW!!! She is trying to keep my muscle up and just lose the fat, can always do a watercut before the meet if necessary.
to start this off right, I had a Bod Pod analysis, gosh am I FAT, good amount of muscle and even greater abundance of FAT!
Well I just had an eye-opening experience…did a Bod Pod recheck…
12 lbs down which was comprised of:
loss of 22#'s of FAT
gain of 10#'s of muscle !!!
Okay, I think I love my nutritionalist now <3
[quote]lil power wrote:
just had to share: I’ve dieting down for about 8 weeks, hired a nutritionalist, have been losing very slowly, only about 12 lbs in 8-9 weeks…
I was not real happy but my “girl” has been trying to keep me in line and in good spirits. But I want the weightloss and I want it NOW!!! She is trying to keep my muscle up and just lose the fat, can always do a watercut before the meet if necessary.
to start this off right, I had a Bod Pod analysis, gosh am I FAT, good amount of muscle and even greater abundance of FAT!
Well I just had an eye-opening experience…did a Bod Pod recheck…
12 lbs down which was comprised of:
loss of 22#'s of FAT
gain of 10#'s of muscle !!!
Okay, I think I love my nutritionalist now <3
[/quote]
fat-tastic news (ha) seriously Lil, Thats awesome! Knew you looked more compact!
EDIT: OK more impressive than the fat loss is a gain of 10# in 8-9 weeks!! WHOA!
[quote]Up wrote:
EDIT: OK more impressive than the fat loss is a gain of 10# in 8-9 weeks!! WHOA!
[/quote]
I know, that is crazy -I’m eating more protein than ever before. OMG, I’m going be one tough mama come that April meet!!!
[quote]lil power wrote:
[quote]Up wrote:
EDIT: OK more impressive than the fat loss is a gain of 10# in 8-9 weeks!! WHOA!
[/quote]
I know, that is crazy -I’m eating more protein than ever before. OMG, I’m going be one tough mama come that April meet!!!
[/quote]
Wow, that is awesome. I’m getting tired of waiting for my diet. I want those kind of gains.
LOL…funny how those relationships work. That’s really great progress and anyone would be really, really happy with that.
james
[quote]lil power wrote:
just had to share: I’ve dieting down for about 8 weeks, hired a nutritionalist, have been losing very slowly, only about 12 lbs in 8-9 weeks…
I was not real happy but my “girl” has been trying to keep me in line and in good spirits. But I want the weightloss and I want it NOW!!! She is trying to keep my muscle up and just lose the fat, can always do a watercut before the meet if necessary.
to start this off right, I had a Bod Pod analysis, gosh am I FAT, good amount of muscle and even greater abundance of FAT!
Well I just had an eye-opening experience…did a Bod Pod recheck…
12 lbs down which was comprised of:
loss of 22#'s of FAT
gain of 10#'s of muscle !!!
Okay, I think I love my nutritionalist now <3
[/quote]
This is really fascinating to me. And it must be motivation to stay the course. Can you PM me that nutritionist’s name again? Maybe she can help me build muscle through my diet? Again, congrats and great work with the dietary discipline.
kmnyc - Thanks, it’s a headgame with me sometimes, so even with the rev bands, I know I can handle the weight.
Snap - I see you got the PM, she is really good.
[quote]atypical1 wrote:
LOL…funny how those relationships work. That’s really great progress and anyone would be really, really happy with that.
james
[/quote]
I’m estatic actually :))
moving my training sessions around in prep for the meet in April. for next 3-4 weeks my ME upper and ME lower will be back to back Sat / Sun. I think I can handle it for a few weeks without getting too burnt out. Need those guys for spotting when the weights get heavy.
DE Lower / 3-15
warmups for hips/hams
warmups @ bar, 95, 135, 185
briefs on
speed sets, straight weight this time to box w/5" foam, no bands
225x 2 x 3 sets
245x2 x 2 sets
255x2 x 4 sets
265x2 x 3 sets, total of 12 sets of 2
break and off to the commercial gym while daughter is in karate
Hyper ext: 3 sets of 15 w/25# plate
GHR: 4 sets of 20
Good girl/Bad Girls: 4 sets each of 20 reps
Louie abs
If I didn’t know better I’d swear I was reading the diet woes of a bodybuilder. 12lbs in 8-9 weeks is dead on. Not trusting the process, and second guessing everything your doing, is a contest dieters worse enemy…dang scales will mess with your mind.
Keep up the good work!
[quote]lil power wrote:
just had to share: I’ve dieting down for about 8 weeks, hired a nutritionalist, have been losing very slowly, only about 12 lbs in 8-9 weeks…
I was not real happy but my “girl” has been trying to keep me in line and in good spirits. But I want the weightloss and I want it NOW!!! She is trying to keep my muscle up and just lose the fat, can always do a watercut before the meet if necessary.
to start this off right, I had a Bod Pod analysis, gosh am I FAT, good amount of muscle and even greater abundance of FAT!
Well I just had an eye-opening experience…did a Bod Pod recheck…
12 lbs down which was comprised of:
loss of 22#'s of FAT
gain of 10#'s of muscle !!!
Okay, I think I love my nutritionalist now <3
[/quote]
awesome work!