Deadlifts and milkshakes

[eastNYgoon138]

Nice skwatting. 135 went up super easy.

 

[WitchCraft]

Push press Needs some serious work!
45 x 10
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5


Squats
45 x 5
95 x 5
105 x 5
105 x 5
115 x 5
115 x 5
115 x 5

The squats felt easy today, even at 115, so I'm pretty psyched about that. I was stalling for so long but I think that's because I could count how many times on my hand I was squatting in a month. Also, I've been focusing on filling myself up with air before I go down and that has helped tremendously.

Hyper
BW x 15
BW x 15
BW x 15

Leg raises
BW x 10
BW x 10

Overall a successful workout, I feel good.

 

[Disco]

love the red!

 

[WitchCraft]

Nice skwatting. 135 went up super easy.

Thanks coach.

love the red!

:icon_chee

 

[Oblivian]

Have you videoed your push press? If I remember right, one of the critiques on your other lifts was "lifting slow on purpose". Push Press is a very explosive lift. This is what I posted in our team log:

I haven't seen your form, but here are some things that work for me (and others have said it worked for them):

-Narrow grip! I'm barely on the knurling. I have to widen my grip to get the weight up for Overhead Squats, and I'm MUCH weaker this way.

-Explosiveness. This lift is a very explosive lift. Getting the weight from your chest above head level is all about exploding up.

-Lean Back. Upon exploding, I typically lean back. Keeping the upper body straight makes me much weaker.

-Bar path/speed. My bar path isn't anywhere close to straight. Upon leaning back, the bar goes in front of me quite a bit. Once the explosive part is over, the bar should be above head level and I push my head through. As I said before, explosiveness and bar speed are very important from the initial push. I pretend I'm pretty much going to throw the bar through the ceiling.

-Initial bounce. I don't know if this just works for me, but I do an initial bounce type thing before I explode up. This video should illustrate everything I'm talking about:



You can see how narrow my grip is. From 6-8 seconds, you can see the bounce I'm talking about. At 9 seconds, I've just completed the explosive part. I'm leaning back and the bar is out in front of me. At 10 seconds, I'm still a bit back, but at 11 I push my head through to complete the rep.

I see a lot of people Push Pressing without being explosive, a wide grip, and no lean back. I'm willing to bet a lot of them could add 20-30 lbs really quick if they worked on some things.

 

[WitchCraft]

Hey thanks! I've actually watched a lot of your overhead videos before for help. I've taped my strict press, but have yet to tape the push press. I'm headed to the gym in a few hours, I'll post a video later. Thanks for the help!

 

[WitchCraft]

Push press
45 x 10
55 x 5
65 x 2 + 0
65 x 2
65 x 2
65 x 2
65 x 1

Deadlift
135 x 5
160 x 5
155 x 5 (felt pain in back, decided to stop)

Bench
45 x 10
55 x 10
60 x 10
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Skull crushers

Shoulder exercises with cable machine

Leg raises
BW x 12
BW x 12
BW x 12
BW x 12

Notes: I have officially injured my knee, shoulders and now my back. I think I might have hurt my back on my squats the other day and it got super aggrivated when doing 155 today. So, both my shoulders and my back hurt today. I don't think I've ever been more pissed off.

But today is the first day of the big 4 competition and we are going to kick ass no matter what. This will give me more time to work on my press and bench.:icon_twis

 

[big_john127]

I'd rather not have you on the disabled list in any case. What are you doing for recovery? Are you taking cissus?

Nice work and don't be afraid to back off if you think you are hurting yourself. Stopping after your third dl set is the smart move.

 

[WitchCraft]

I'd rather not have you on the disabled list in any case. What are you doing for recovery? Are you taking cissus?

Nice work and don't be afraid to back off if you think you are hurting yourself. Stopping after your third dl set is the smart move.

I'm icing right now planning on alternating with heat too, took some ibruprofen. I have been taking cissus + vitamin c, glucosamine and fish oil everyday.

It was SO hard to decide not to do deadlifts. They're my favorite and I've never not finished a DL workout, but I definitely needed to.

 

[WitchCraft]

5 mile bike ride to school

Went for a hike/rock scramble with my man in the mountains. Felt good to get fresh air!

Levering with sledgehammer

Played with shotput, it's too light to just hold on to so now I try and juggle it and can catch it a few times.

PVC wrist roller - also getting easier

A good friend of mine just told me that I inspired her to start lifting and she just pulled 225 at the gym. Fuck. I'm not the strongest girl I know anymore. (in person obviously) She's significantly heavier than me, so I'm not too beat up about it.

On a more positive note, tomorrow is my birthday and is the day I had two goals set for the deadlift/squat and I met both of them already Need to set some new ones now!

 

[WitchCraft]

BJJ

Goon surprised me with balloons all over the gym.....aw!!!!!!!!!

Worked on some pummeling

Class on takedowns/falling

The girl I mentioned in a previous entry that just DLed 225 came to the class today. She knows some BJJ and wanted to give me a beatdown on my birthday. I was kind of worried because she's a big girl and I had the feeling she had something to prove.

We rolled for the entire class and I actually held my own for once which was awesome. Got some armbars, guillotines and a triangle! She kept getting me in a straight ankle and half the time she'd tap me and the other half she wouldn't have it and I would just push my leg through. My cardio is also getting better, I barely even get winded anymore.

It was an awesome session and awesome birthday Best part is I didn't get hurt today!!!

 

[CJK]

Your post count is almost up to your weight...

 

[WitchCraft]

Your post count is almost up to your weight...

Your post count is no where near your weight.:icon_chee

 

[CJK]

Touche, salesman. But it IS close to my IQ!

.....wait.

 

[WitchCraft]

Push Press

*with wrist wraps*

Bar x 10
55 x 5
65 x 2
55 x 5 x 3
65 x 2
65 x 3
65 x 2
65 x 3
65 x 3

Bench

Bar x 10
65 x 5
70 x 5
75 x 5
70 x 5
65 x 5

Close grip bench
Bar x 20

Dips
-40 x 5
-40 x 5
-40 x 5

Tricep cable pushdowns
20 x 15
20 x 15

Shoulder dislocaters with a band 1 minute

Very long shoulder complexes with cable machine and 5 lb dumbells (cubans, front raises, etc.)

Supported Leg raises
x 15
x 15

I could really use a bench routine. I have NO idea what I'm doing and everyone's advice is different. More reps, less weight, less reps, more weight...GAHHH. I always end up winging it and having a weird workout like above.

I don't think the wraps were necessary for the press as my wrists have gotten stronger and don't hurt anymore, but it definitely helped my form, so that was good.

 

[Pro Killer]

Oh Happy Almost Birthday, Grats on getting the goals I read somewhere before your birthday. Keep up the good improvements, I think you can do well being a women your probably mentally stronger I think you'll get some good gains.
I can't really help you on a bench routine the most improvement I've ever done on Bench or anything really is doing the 5x5!!!

BTW Just be careful next time you or your friends/partner throw rocks off the side of a mountain ok??

 

[Pro Killer]

BTW is she's significatly heavier than me a polite way of saying shes fat???
Had to do a second post because I wanted to mention your BJJ, Although I've nothing interesting to say I just like talking about BJJ atm as Im just getting into it....

 

[WitchCraft]

Oh Happy Almost Birthday, Grats on getting the goals I read somewhere before your birthday. Keep up the good improvements, I think you can do well being a women your probably mentally stronger I think you'll get some good gains.
I can't really help you on a bench routine the most improvement I've ever done on Bench or anything really is doing the 5x5!!!

BTW Just be careful next time you or your friends/partner throw rocks off the side of a mountain ok??

My birthday was yesterday! But thanks And didn't you hear the voice on the video saying "please be careful" "don't fall" lol I do not condone boulder throwing!

BTW is she's significatly heavier than me a polite way of saying shes fat???
Had to do a second post because I wanted to mention your BJJ, Although I've nothing interesting to say I just like talking about BJJ atm as Im just getting into it....

Haha, noo she's not fat. She's just a big boned crazy russian chick. How long have you been doing BJJ? I started in January. I absolutely love it, but its hard to do while lifting. I am constantly getting hurt!

 

[Pro Killer]

I've only been doing it a month so a complete noob basically, I hear what you say about getting injured too though, In Muay Thai it's alot worse the actually injuries you'll get training but you actually have to go looking for them. E.g. you could train for your whole life and just avoid sparring and never get hurt, You'd get fitter, learn some effective skills but never actually be a "Fighter".
I've found in BJJ you get bumps and bruises every sessions, Its very difficult to come out of a session unscaved, I priorities my martial arts above weights and have shitty numbers anyway so I haven't got injured because of that yet, Just Muay Thai but it is hard to cram everything in.

I did watch the video and was disgusted when somebody said (Now It may have been you or it could have been someone else so Im not blaming you) But someone said "That's why he does bodybuilding, To push rocks of mountains" Or something along those lines. I hope it wasn't you saying BODYBUILDING or you should be very ashamed.

 

[WitchCraft]

I've only been doing it a month so a complete noob basically, I hear what you say about getting injured too though, In Muay Thai it's alot worse the actually injuries you'll get training but you actually have to go looking for them. E.g. you could train for your whole life and just avoid sparring and never get hurt, You'd get fitter, learn some effective skills but never actually be a "Fighter".
I've found in BJJ you get bumps and bruises every sessions, Its very difficult to come out of a session unscaved, I priorities my martial arts above weights and have shitty numbers anyway so I haven't got injured because of that yet, Just Muay Thai but it is hard to cram everything in.

I did watch the video and was disgusted when somebody said (Now It may have been you or it could have been someone else so Im not blaming you) But someone said "That's why he does bodybuilding, To push rocks of mountains" Or something along those lines. I hope it wasn't you saying BODYBUILDING or you should be very ashamed.

I actually don't get bruises anymore from BJJ. I was black and blue my first few weeks but now they are pretty rare. I guess I've learned how to move more smoothly or just toughened up. Now I am just a walking injury, with bad shoulders, knees, and back.

and LOL that was not me that said the bodybuilding comment! That's his sister. She is close to clueless about lifting. She's also the one said that said "He just broke the mountain" SO...yeahhhh. haha But she's my best friend so I'ma stop talking shit.