Deadlifts and milkshakes

[Eric Brown]

Good luck in December.

 

[WitchCraft]

Good luck in December.

Thanks, but don't hold your breath.

 

[LegioTitan]

Have faith in your training. Focus your aggression into the bar. Big lifts are made with focused aggression.

To quote a friend of mine:

"Before I squat I become a new chemical element. I become murder."
-He says this with a stone face and 100% sincerity.

Also at 123 lbs you need to be an Oly lifter. But that's my blanket statement for any decently strong female.

 

[WitchCraft]

Have faith in your training. Focus your aggression into the bar. Big lifts are made with focused aggression.

To quote a friend of mine:

"Before I squat I become a new chemical element. I become murder."
-He says this with a stone face and 100% sincerity.

Also at 123 lbs you need to be an Oly lifter. But that's my blanket statement for any decently strong female.

Man, there are so many things lacking from my training and intensity is one of them. My coach always makes fun of me because when I get ready to pull, I "stamp" my feet on the ground but it's the most gentle little stomp ever and I doubt it has any impact on my lift lol

As for Oly lifting, I'm not sure my knees could handle it. Plus, I've already tried it. I went to one session with a Oly coach in my area and I was so uncoordinated. I think he was happy that I never went back!

 

[WitchCraft]

Art session # 5

Since my hip is starting to feel better, I shared with the doctor how much my knees have been bothering me. He asked me my goals and I told him about my quest for competing in powerlifting. He gave me a bunch of silly exercises to do like cable rows on a bosu ball because he said I have some upper back weakness that is making me fall forward when I squat. He suggested wall squats, pilates, yoga, etc.

He also told me that once I get my hips stronger, my knees won't be such a problem anymore. I hope THAT at least is truth. There is no way I am doing anything on a bosu ball. I think I'll be going to a few more sessions for my hip and then part my own way because it's getting expensive!

 

[Eric Brown]

You can try ultra-wide sumo deadlifts with a completely vertical torso to work your hips.

 

[WitchCraft]

You can try ultra-wide sumo deadlifts with a completely vertical torso to work your hips.

That won't be uncomfortable? I've never pulled sumo in my life so I don't really know what to expect.

 

[WitchCraft]

11/17/2011

Warm up
Glute bridges x 30
Single legged glute bridges x 10 x each leg

Deadlift
95 x 5
95 x 5
115 x 5
130 x 5
150 x 10 rep PR
115 x 10

Romanian deadlift
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Planks
Full x 0:15
Side x 0:15
Side x 0:15

Ab machine (lame I know, but it's the only ab exercise that won't bug my hip flexor)
50 x 20
50 x 20
50 x 20
50 x 20

Notes: I had a lot of energy today which was surprising since I have a cold. I ate really well which I usually don't due to my work schedule and had some caffeine preworkout.

Deadlifts felt awesome. I changed my form according to Arlecchino's suggestion (sitting back more) and I really felt like I could put more power through my heels and my hip hurt less. Thanks mang!

Also, first time doing romanian deadlifts per Legio's advice. I'm not sure if I was doing them right....I youtubed them and some people pull from the floor but I stopped mid chin, did I do it right? Anyways, they felt good but I think I started too light. I know I was supposed to feel it in my hamstrings but I was showing some caution with the weight because of my bum hip.

 

[Eric Brown]

That won't be uncomfortable? I've never pulled sumo in my life so I don't really know what to expect.

Maybe. Only one way to know for sure. The key is to actually minimize the drift of your pelvis. Push your knees out and your hips down/forward as far as possible to get your torso vertical. When you achieve this, you then break the bar free from the deck with your legs, pushing your hips forward throughout the movement. This actually reduces the rotation at the hip joint but forces the muscles around the joint to maintain a more stable contraction.

Glad the sitting back thing helped. I do not remember who I learned it from.

 

[LegioTitan]

Didn't expect you to throw in the RDLs that fast. It was just a passing suggestion.
How'd they feel? Did you focus on glute activation/squeezing your ass and pushing the hips forward at the top? Its helped a lot with my knees.

 

[WitchCraft]

Didn't expect you to throw in the RDLs that fast. It was just a passing suggestion.
How'd they feel? Did you focus on glute activation/squeezing your ass and pushing the hips forward at the top? Its helped a lot with my knees.

They felt pretty good. I did focus on all of those things and now my hamstrings and ass are soooo sore even though I only used 65 lbs!

 

[LegioTitan]

They felt pretty good. I did focus on all of those things and now my hamstrings and ass are soooo sore even though I only used 65 lbs!

They are brutal but sooooo helpful IMO. Not only for GP posterior chain work but I also believe they make you strong in your clean/snatch positions.

 

[Keosawa]

Wide-stance sumo deadlifts have really helped my hips since I started doing them. But yeah, my hips did take a bit of a beating early on because they weren't used to doing so much work.

 

[WitchCraft]

They are brutal but sooooo helpful IMO. Not only for GP posterior chain work but I also believe they make you strong in your clean/snatch positions.

The hamstring soreness is ridiculous. I've been waddling around all morning and I can't bend over lol

Wide-stance sumo deadlifts have really helped my hips since I started doing them. But yeah, my hips did take a bit of a beating early on because they weren't used to doing so much work.

Alright, I'll give them a try. Did you replace conventional deadlifts or do you just do both in the same day?

 

[Keosawa]

The hamstring soreness is ridiculous. I've been waddling around all morning and I can't bend over lol



Alright, I'll give them a try. Did you replace conventional deadlifts or do you just do both in the same day?

I just started doing my speed pulls sumo-style; my heavy pulls are still mostly conventional. I think replacing conventional outright would be counterproductive.

 

[WitchCraft]

I just started doing my speed pulls sumo-style; my heavy pulls are still mostly conventional. I think replacing conventional outright would be counterproductive.

Yeah I figured. Alright, I'll try 'em out next DL session even though the thought of doing anything to my beat up hamstrings is making me cringe.

 

[WitchCraft]

I'm not going to write a long, exhausting post about today, you can check out Goon's log...we went to NAGA in Jersey to watch some friends compete. It was really exciting but definitely a looooooooooong day. Highlight was meeting the one and only Snitz of course! Funniest part was trying to find him. It was the jiu jitsu version of Where is Waldo. Everyone had a shaved head, a white gi and a blue belt. Anyways, it was a fun day and I'll try to post some pics/vids.

 

[ronin0352]

I just started doing my speed pulls sumo-style; my heavy pulls are still mostly conventional. I think replacing conventional outright would be counterproductive.

For what it's worth, I agree with this. The guy I'm training with pulls sumo in competition, but trains 90% conventional. Look on FB for SWestwood Barbell.

 

[WitchCraft]

For what it's worth, I agree with this. The guy I'm training with pulls sumo in competition, but trains 90% conventional. Look on FB for SWestwood Barbell.

I checked it out. I couldn't see any of their stuff unless we were friends :icon_cry2

11/21/2011

Deadlift
95 x 5
95 x 5
115 x 3
135 x 3
145 x 3
160 x 5
185 x 0
185 x 1

Notes: Rushed this workout. Had my ART appointment right after. Disappointed in my performance, I don't think I was rested from last deadlifting session. I felt rushed to get in there because my college gym will be closed starting tomorrow.

In good news, I bought my first singlet today!

 

[WitchCraft]

Squat!!!
BW x 10
bar x 5
65 x 5
75 x 3
85 x 1
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1

Bench
bar x 10
65 x 5
75 x 3
85 x 3
95 x 1
105 x 0
105 x 0 WTFFFF

Ab wheel rollout
x 10
x 10
x 10

Hip rehab
glute bridges, clam shells, side leg raises

Notes: Excited about my squats. Baffled about my bench. I tested my 1RM for the squats so that I could plan my attempts for the meet. 135 seemed close which I'm fine with considering I haven't squatted in months.