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Post by Nielsen on Sept 4, 2010 3:31:39 GMT -5
Good that you went in, I felt mine all day - brutal.
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Post by Lucille on Sept 6, 2010 18:44:32 GMT -5
Sunday, Bench--3 week Dude, I foam rolled for about half an hour, and rolled on a softball. It was really needed and I had the rare patience to do it. Nielsen was done with his stuff before I was done warming up and stuck out my next hour of Bad Benching with a Very Poor Attitude like a trooper. 85x3 100x3 www.youtube.com/watch?v=iy08soRXLms110x4 which somehow didn't take I am really discouraged. I wanted six on that last set and just died. Sleep has been terrible, recovery has been terrible. I am getting old, and I still want to party like it's 1999. No can do, Grandma. Singles at 110 to practice the darn set up with the feet flat-ish... not really, yet: www.youtube.com/watch?v=wDF0yHd7Ijc&feature=channelwww.youtube.com/watch?v=VBjIPZfn-as&feature=channelwww.youtube.com/watch?v=nA4yEdUT7mII'll get not so lazy and figure out how to embed here someday, until then please click away and criticize me roundly. THANK YOUSE! Bench alternated with close grip chins 10x5 Kroc row 3x50x15 DB mil w/25's 15, 15, 13 CG push ups, a bunch The afternoon did improve in the form of an impromptu badminton session. Apparently there is quite the collection of international badminton talent which gathers at USA on Sunday afternoons. I was chastised for abusing my borrowed Not-From-Wal-Mart racquet in my zeal to be impressive, should powerlifting fail me.
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Post by Lucille on Sept 7, 2010 18:47:28 GMT -5
Deads--3 week
PVC, mobility, blah blah blah--hips are really tight, warm up with some light speed sets work sets: 165x3 190x3 210x8 these 8 were easy peasy. I could have pushed it but have a history of overdoing it on DL. 3 singles (forgot the camera or I'd have put them up)
Front squat 5x85x10 My right wrist started hurting though I've done these without pain forever. I tried switching to the crossover grip and it is wicked awkward. I'll stick with pain for now.
Straight leg DL from 1 plate 4x115x10
Abs Calves
Sledgehammering on the tire-- 3x100 I'm don't know how much the sledge weighs but I used the heaviest one.
I felt like a million bucks today. Seriously, I was all out of bubblegum.
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Post by Lucille on Sept 7, 2010 20:02:18 GMT -5
"Solo Training" by Mike Tuchscherer is an article I remember reading a while ago and stumbled across again today. www.reactivetrainingsystems.com/articles/training-articles/50-solo-trainingThey are all great points, but "Believe in what you are doing" and "Focus on what you are doing" are my favorites. I absolutely believe in what I am doing. But I suck at focussing sometimes, like my brain turns off after my work sets.
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Post by Nielsen on Sept 7, 2010 22:02:01 GMT -5
Good job Lucy. Keep up the work and keep up you health; you will see a big difference the next couple of weeks and I'm sure you already have! Thanks for the link, I looked through it and plan on reading more - was beneficial.
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Post by Jared Enderton on Sept 8, 2010 17:29:28 GMT -5
haha those are some good entry's. I got a kick out of both of them, pretty funny stuff.
As for the benching videos, I think I have a few tips that may help you. May. I can't guarantee it but I think it will.
and holy Sledgehammering!!
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Post by Lucille on Sept 9, 2010 21:33:26 GMT -5
Military press--1 week
I didn't PVC roll today or yesterday and will pay for it tomorrow. Mobility, shoulder prehab... Work sets: 60x5 70x3 75x3
Worked in with pull ups 10x5
Bench 3x65x10 more messing around with foot placement and feeling uncomfortable
Dips 3x20
Face pulls from low pulley 4x60x15
Shoulder rehab w/light weights: Cuban press 3x10 Lateral L-raise 1x12 Lying lateral raise 3x12 Low pulley ext rotation 3x8
all sets alternated with jump rope x100
Felt like crap going in--no sleep lately--but had to cut off the jump roping so I can squat with any adequacy tomorrow.
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Post by Lucille on Sept 9, 2010 21:48:54 GMT -5
As for the benching videos, I think I have a few tips that may help you. May. I can't guarantee it but I think it will. Yes please. Of course. Bench is pretty frustrating for me because I am so sure in my mind that I could be stronger. I am OK with my weak squat, and with moving up in increments, but when it comes to bench I want to put up 200, NOW. Call me bro. What is it about the bench that makes it such an ego thing? Heck, forget 200, can I just get the big plates on the bar. I know I'm a girl, and upper body lifts will progress more slowly. Well, it SUCKS big time. and holy Sledgehammering!! I has paid for it :-)
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Post by Jared Enderton on Sept 10, 2010 8:39:47 GMT -5
haha!! You are so right about benching and it being an ego thing. I Find that I still have a big ego with benching and I rarely ever do it! Man there's nothing you can do to stroke the ego than set a PR benching.
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Post by Lucille on Sept 10, 2010 14:13:53 GMT -5
Squat--1 week
Mobility, PVC, box jumps Work sets: 110x5 125x3 140x4...failed #5 coming out of the hole, if Nielsen had yelled at me I probably would have ground it up instead of calling it. I respond extremely well to verbal abuse. LOL. At any rate I was pitching forward and I don't have the recovery instincts for that situation yet but I'm guessing my elbows needed to come forward and my head driven back into the bar and I would have gotten it.
3 singles @145, squats feel a lot less messy than they did a few months ago. I need to get some video up though.
Prowler + 180 lbs 8x25 yds.
Abs
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Post by Nielsen on Sept 10, 2010 15:03:08 GMT -5
Oh that's it! First you tell me to be quiet and now this! It's on little wolf, I'm going to go all Gny. Srgt. Hartman on you!
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Post by Lucille on Sept 11, 2010 20:06:04 GMT -5
Do it.
About 50% of the staff has quit, literally, this past week, where I work. The result is that I can't get to the gym on the weekends for now. I have been pretty wiped out and didn't do a thing today but I have thought about the plan leading up to the meet which is Oct. 16th.
I'm going to skip my deload. I don't feel like I need one at this point and it will accommodate for the unplanned days off the next few weeks. That will put the end of my next cycle sometime in the week before the meet. Maybe take a couple days at that point to do some heavy singles and then a week-ish to rest.
Diet has been spot on lately and I'm still dropping weight slowly. When it comes down to it I know that if I have to make little choices between body comp vs. stronger SOONER I'll choose leaning up. The sooner part is important. There's a very, very addictive mindset that strong is the be all and end all, but if my man cannot tell me from Mrs. Potatohead that is a bad situation. LOL!!!!
That said... the day I quit making gains is the day I sit cross legged and chant, "Today is a good day to die." (11 interwebz points and a can of hairspray for the reference!!!)
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Post by Jared Enderton on Sept 12, 2010 10:16:10 GMT -5
Man, you are a workhorse haha! Your work ethic is inspiring. I believe you are right about how to fix squats when you are leaning forward by the way.
and- I googled that last part- so I cheated LOL. I'll give other people a chance first.
There is always a trade off it seems with body comp vs. stronger SOONER. It is really tough to find that happy medium, and pry 2x as hard for a girl haha...
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Post by Lucille on Sept 12, 2010 21:19:36 GMT -5
Man, you are a workhorse haha! Your work ethic is inspiring. That is a very nice compliment. I am just trying to pay my dues. There is always a trade off it seems with body comp vs. stronger SOONER. It is really tough to find that happy medium, and pry 2x as hard for a girl haha... Any aspect of body comp is harder for women because there is more misinformation about diet and exercise. 99% of women make decisions about diet and exercise based on some combination of misinformation and emotion. You cannot tell a man he can't eat meat. He hears a little voice in his head, or his body, or something, yelling "BS!!!" You whisper within a mile of a woman that red meat will make her fat and she will start keeping Hydroxycut in her car for whenever she has to drive by a cow field. It has taken literally thousands of hours of reading about nutrition and training to get me to the point where I am. This isn't a brag, I'm just saying that was what it has taken. You can't just tell a woman to go low carb and lift heavy. It requires a total reeducation. And somewhere in that reeducation I made the switch when I discovered a PR was WAY more fulfilling than being as skinny as I could be. I wish I had known about PL and strength sports ten or fifteen years ago. That's another illustration of what I'm saying about our feminine culture. I didn't even know there was a sport called powerlifting until a couple years ago. Anyway, I'm sort of rambling, but it's frustrating to me when I have girlfriends and coworkers who ask me about diet and training and I assume there is no way what I say will have much if any impact on them. The amount of misinformation, and the degree to which that feeds the female emotional psyche, is too overwhelming.
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Post by Jared Enderton on Sept 13, 2010 17:11:35 GMT -5
That seriously might be one of the most educated, simple, well thought out posts I have heard in a while. you basically said what I try to say to people in an hour, in about 5 minutes.
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