Deadlifts and milkshakes

Snitz said:
Why do you think that is?
Click to expand...

I don't know. I stopped going for a few weeks because of a knee injury and now I've found it really hard to get motivated again. In the beginning it felt awesome, I was learning new stuff and I was becoming more fluid and now I feel all stiff and am forgetting a lot of the technique I learned. All I care about is lifting now...ahh!!
 
Biked to work today - about 10 miles round trip. Most of it is flat but there are some hills that killed my legs.

Shoulder rehab

Should be deadlifting today but I'm going through some personal shit and wasn't feeling it. Im pretty bummed, I want to start lifting more often but at least I got the ride in.
 
Went to the climbing gym to hang out and got the urge to climb. I'm an idiot and was in a skirt so decided to make it a max chin up day!

BW = 124 (eek!)

BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5 (+1 for good luck):icon_chee

Total= 51 chins in about half an hour...in a skirt! Whats uppppp
 
Nothing that can destroy my ego like a squat and bench day...

Back squats
45 x 10
95 x 5
95 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Front Squats **Wrists hurt minimally today, so maybe I am doing it better.
65 x 5
85 x 3
85 x 3
85 x 3
85 x 3

Bench (don't ask, most sporadic workout ever...Goon made me do it :icon_chee)
45 x 10
65 x 10
75 x 4
70 x 4
65 x 8

Dips
-60 x 10
-40 x 7
-5? x 3 (I took the pin out, but still had my feet on the bottom so I think it helped a very small amount)
BW x 1

Ab wheel rollout
10 x 3

Did some levering with a sledgehammer, god my wrists are weak and frail.

Fun workout...front squats are my new favorite exercise. I practiced just dropping the weight today too. It sounds silly but I want to be prepared since I'm sure over the next month I am going to need to drop it at some point!

Gots some videos of my front squat for those of you who thought you could help...I think I have less of a tail tuck on the FS than on back squats, but its still there a bit. Mainly just want to see if my arms are right!


 
You need to push your knees out to the sides more to get more hip into the movement. Also you need to stop lifting slowly. I can tell that you are moving slowly on purpose. You are coming out of the hole like my grandma, always work with maximum speed. The longer you are under the bar the greater the chance that you will miss the weight. It will be much easier to get to depth if you learn to activate your hips better.

Tail tuck is really lumbar rounding. In your case I believe it is caused by not spreading the floor, forcing you to stress your flexibility. First fix your form, secondly do glute ham raises to build your glutes and hamstrings and increase your flexibility in that area. A belt and a lower bar placement (not possible with front squats obviously) will also help in that area.
 
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SDMF said:
You need to push your knees out to the sides more to get more hip into the movement. Also you need to stop lifting slowly. I can tell that you are moving slowly on purpose. You are coming out of the hole like my grandma, always work with maximum speed. The longer you are under the bar the greater the chance that you will miss the weight. It will be much easier to get to depth if you learn to activate your hips better.

Tail tuck is really lumbar rounding. In your case I believe it is caused by not spreading the floor, forcing you to stress your flexibility. First fix your form, secondly do glute ham raises to build your glutes and hamstrings and increase your flexibility in that area. A belt and a lower bar placement (not possible with front squats obviously) will also help in that area.
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Well, thanks for the suggestions SDMF and Snitz. I can see all of what you're saying although I don't think I am *trying* to go slow. (lol @ Grandma comment...:redface:) I think that is a byproduct of my weak ass legs, but I'll keep working on it. I have never really had any power/speed in anything, even on lifts I've been working on for months.

I am assuming that since nothing was said about my hand placement, I am not screwing that up too?
 
WitchCraft said:
Well, thanks for the suggestions SDMF and Snitz. I can see all of what you're saying although I don't think I am *trying* to go slow. (lol @ Grandma comment...:redface:) I think that is a byproduct of my weak ass legs, but I'll keep working on it. I have never really had any power/speed in anything, even on lifts I've been working on for months.

I am assuming that since nothing was said about my hand placement, I am not screwing that up too?
Click to expand...

Your hand placement and keeping the elbows up looks really good for someone just starting to do this lift. Most people have a lot of trouble with it. At some points, your elbows started to point down, but it wasn't bad by any means. Focus on elbows up, especially if you start to struggle. Once my elbows start to point down, my back will round. As odd as it sounds, I keep a lot of my focus on what my upper body is doing in Front Squats.
 
Cool, I'm doing something right :icon_chee
I'll keep all that in mind next time I do them, thanks Oblivian.


4/11/2010

10 mile bike ride
Last 5 miles against rough winds...oh joy.

Burpees
10 x 3

Levering with sledgehammer

I was hoping the bike ride would make my legs feel good but it actually triggered soreness from yesterday's workout, kinda weird.
 
Warm up with jump rope...about two minutes. I have just come to the realization that I can't jump rope in front of people lol

Deadlifts
135 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
(rep PR)

Push press
45 x 5
55 x 3
45 x 5
I don't even want to put this in here, because it was a super fail but I have to be honest with myself. I think my arms were tired from the dips/bench two days ago.

Hyper
BW x 25
BW x 25
BW x 25

Leg raises
BW x 6
BW x 10
BW x 10

SHITTY workout:icon_sad: I felt tired and sore.
 
BJJ

My instructor is finally back! He was out for training for a fight, but his opponent backed out.

I opened up the gym, had about 15 minutes before everyone showed up so I did some burpees, sliding across wall to wall using only my arms, shrimps, stretching (my hamstrings are ridiculously sore and stiff from the hyper/deadlift combo the other day)

We drilled escaping side control to a transition to the back.
I rolled with my BF today...always a blast *sarcasm* Too many emotions involved and it gets really irritating.

Box jumps in between practice...120 jumps on 12" box
Went right back to rolling for about 15 minutes with the new girl. I relaxed a bit and let her try some new stuff and only submitted her when she did something really stupid. I tried to do everything to her that helped me learn. It felt good to be able to submit someone over and over, got some armbars and a triangle. I have a good balance of training partners there.

grip, grip, grip!
35 lb blob - both hands
25 lb kinda blob thing...its a slick, cylindrical half of a dumbell...I do this with one hand.
Levering with sledgehammer
CoC Sport 5 times each hand - my BF says when I can do 10 each hand, he'll buy me the trainer so I no longer have to use the "sissy"
 
My gf is recovering from surgery awhile back, so she hasn't done much working out lately, but she's into being physically active, although she doesn't lift. I'm trying to think of ways to get her into it. Any suggestions?

I do have an article or two online I bookmarked awhile back, but I'm trying to think of other things as well... She wants me to work with her on self-defense stuff, too, at some point. I have an idea on some stuff, but knowing she's like >85lbs lighter than me (not to mention hasn't done any martial arts) definitely negates some of the tactics that I'd use, so if you have any thoughts on that to help me out, I'd appreciate it, too.
 
RedNeckJiuJitsu said:
My gf is recovering from surgery awhile back, so she hasn't done much working out lately, but she's into being physically active, although she doesn't lift. I'm trying to think of ways to get her into it. Any suggestions?

I do have an article or two online I bookmarked awhile back, but I'm trying to think of other things as well... She wants me to work with her on self-defense stuff, too, at some point. I have an idea on some stuff, but knowing she's like >85lbs lighter than me (not to mention hasn't done any martial arts) definitely negates some of the tactics that I'd use, so if you have any thoughts on that to help me out, I'd appreciate it, too.
Click to expand...


Are you kidding? I love to give advice for ladies starting out. I seriously go on tangents...lol

My BF tried to get me to lift/do BJJ for years and I always thought of a million excuses why not to do it. I'd go to the gym, try something, say it hurt, and put it down. Same with jitsu...I had no interest in doing it. I also had a bunch of other health problems holding me back and that are still debilitating, so I completely understand that.

Soo...my advice is to get her to do something that SHE wants to do and that is motivating/fun in the beginning and to be fully supportive. If it sounds like she's interested and wants to go with it, then you've already got past the hardest part lol Assuming she is okay to lift after the surgery, I'd say start her with the same lifts that you do. Find out what her strengths are and focus on them in the beginning. I seemed to naturally enjoy the deadlift and I actually looked forward to going to the gym (Squats, not so much haha) Get her on a regular routine as well. That was the most important thing for me. I kept logging what I would do and it was motivating to want to do better every time.

As for the self defense, I really don't even know why I do BJJ. I get hurt every time I go, plus I freakin' suck lol But if you can maybe find her some training partners that are her size, that might benefit her. If shes 85 lbs less than you, it could be discouraging for you two to be partners! My BF is not that much heavier than me and I absolutely hate rolling with him. He just squashes me.

And...I think that's the end of my beefy post. I'm always willing to answer questions, there needs to be more ladies doing these kinds of things.
 
That's a lot of volume on deadlifts. Congrats.


Sorry if my post was sexually offending in any way. Wasn't intended to be.


Carry on with the lifting.
 
RedNeckJiuJitsu said:
My gf is recovering from surgery awhile back, so she hasn't done much working out lately, but she's into being physically active, although she doesn't lift. I'm trying to think of ways to get her into it. Any suggestions?

I do have an article or two online I bookmarked awhile back, but I'm trying to think of other things as well... She wants me to work with her on self-defense stuff, too, at some point. I have an idea on some stuff, but knowing she's like >85lbs lighter than me (not to mention hasn't done any martial arts) definitely negates some of the tactics that I'd use, so if you have any thoughts on that to help me out, I'd appreciate it, too.
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I used to train at a local self defence school.


This is not to toot my school's gym or anything. But it was the most incredible self defence I've ever learned or ever seen in my entire life.


We had a female instructor there, name was Helen, weighed about 135 lbs. To prove her point to new guys walking in, Helen would ask them to just charge at her, full force, take her down, any way they wanted. No setups, no "punch me like this first" crap. Guys that were ~200 lbs bouncer types would do as such. She'd have them on the ground wimping within 10-15 seconds. No joke.


YouTube - senshido


See if you like anything you see there. If you do, some of the products they have at senshido.com are amazing for self defence.
 
I wanted to test my maxes since the 1 RP max equation said my deadlift should only have been 180. Turns out I could squat more as well.

Squats
45 x 10
95 x 5
105 x 5
115 x 5 (+10 PR)
120 x 1 (+15 PR)
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1 (+30 PR)

Front squats
65 x 5
95 x 3

Bench My benching plan is completely retarted and out of whack.
45 x 10
65 x 10
75 x 5
80 x 1 (+5 PR)
85 x 1 (+10 PR)
90 x 0
75 x 2
65 x 10

Hyper
BW x 15
BW x 15
BW x 15

Chins
BW x 5
BW x 5
BW x 4

Dips
-60 x 10
-40 x 7

I'm beat. My hamstrings feel like someone took a bat to them. They still haven't recovered from Monday's deadlifts.

NOTE: I exceeded my expectations for my squat, so there will have to be some changes for this competition. Bench is pretty much where I expected...weak.
 
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Everybody's gotta work from somewhere. At least you're making progress.

Thanks for the advice. I'll try to keep that in mind.
 
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