Deadlifts and milkshakes

[WitchCraft]

Some different angles of my pulling today. I know a lot of people don't pull sumo on here but feel free to give advice on form.

I think next week I will start experimenting with a wider stance so that I can get my hips lower and my torso more upright.

 

[WitchCraft]

11/9/2012

Warmed up with some sled drags

Squat
bar x 10
65 x 5
85 x 5
95 x 5
115 x 3
140 x 3
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1

Pull ups
BW x 1,1,4 (PR!!!),1

Good morning
bar x 10
60 x 10

Notes: I have a bad cold right now and I'm surprised I got through my squatting today. Also had to miss benching yesterday but will hopefully make up for it tonight in a second training session.

Oh, and 4 BW pull ups! I'm so happy and amazed at how fast progression is with pull ups.

 

[belph]

Feel better soon and congrats on the pullups.

 

[WitchCraft]

Thanks belph! Here's a video of the pull ups. Sorry about the wacky music!



Also, I forgot to mention this but I was talking to one of my PL friends on FB about the ProAms in Ohio. A few minutes later, Laura Phelps sends me a message saying she hopes that I will join them and compete in April. I had no idea her and my friend were actually really close and she saw my message. It's a ridiculously long trip for me and I'll for sure be the weakest girl there, but uhhh who says no to Laura Phelps?

 

[WitchCraft]

11/9/2012

PM Session

Paused close-grip bench
bar x 10
65 x 5
85 x 5
90 x 3
95 x 2
100 x 2
100 x 2
100 x 2

Arnold Press
20 x 12
20 x 12
20 x 12

Notes: Of course I would choose a very sick day to becoming a two session training day.

 

[livingdeadmoose]

Good job on the pullups! And that's pretty awesome about Laura Phelps. Oh, and your back is jakt.

 

[WitchCraft]

Good job on the pullups! And that's pretty awesome about Laura Phelps. Oh, and your back is jakt.

Haha thanks Moose!

 

[KnuckleSangwich]

Ass down, head up, chest up on those sumo's. You're in a semi-upright position but you really need to exaggerate it to get the most out of the lift.

 

[WitchCraft]

Ass down, head up, chest up on those sumo's. You're in a semi-upright position but you really need to exaggerate it to get the most out of the lift.

Thanks Knuckle. I know all of these cues and in my head I feel like I AM doing that. Until later when I look at the video do I realize I'm doing none of those things. It's a work in progress!

 

[PLftw]

Thanks belph! Here's a video of the pull ups. Sorry about the wacky music!



Also, I forgot to mention this but I was talking to one of my PL friends on FB about the ProAms in Ohio. A few minutes later, Laura Phelps sends me a message saying she hopes that I will join them and compete in April. I had no idea her and my friend were actually really close and she saw my message. It's a ridiculously long trip for me and I'll for sure be the weakest girl there, but uhhh who says no to Laura Phelps?

im pretty sure if guys saw that they were thinking "dammmnn" lol. talk about strict

nice squats btw

EDIT: i dont know what program youre running but i really like the look of it.

 

[WitchCraft]

im pretty sure if guys saw that they were thinking "dammmnn" lol. talk about strict

nice squats btw

EDIT: i dont know what program youre running but i really like the look of it.

haha thanks!

I am using the SurovekskeyDL program for all of my lifts. It's definitely the reason my squat has moved so much. I highly recommend it!

 

[WitchCraft]

11/11/2012

Sumo deadlift
95 x 5
95 x 5
135 x 5
155 x 3
170 x 3
175 x 2
185 x 1
185 x 1
185 x 1
185 x 1
185 x 1

Sumo deadlift 4" block
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1

Pendlay rows
75 x 10
75 x 10
75 x 10

Notes: This was the first time that I've pulled off of blocks. I really liked it! The last heavy single at 235 was very hard and I peed a little.

 

[livingdeadmoose]

Congrats on the PR! And be thankful you only peed

 

[WitchCraft]

Congrats on the PR! And be thankful you only peed

LOL! Thanks moose. I've never had that uhhh...other problem.

 

[livingdeadmoose]

LOL! Thanks moose. I've never had that uhhh...other problem.

A good way to avoid that problem is by not eating extra large stuffed burritos before your squat session.

 

[WitchCraft]

A good way to avoid that problem is by not eating extra large stuffed burritos before your squat session.

Are you speaking from experience?

 

[livingdeadmoose]

Are you speaking from experience?

Lol almost. After a set I sprinted straight from the rack to the bathroom.

 

[catlady]

Are you speaking from experience?

Lol almost. After a set I sprinted straight from the rack to the bathroom.

hahaha, i hope you PR'd that set.

 

[WitchCraft]

11/12/2012

Walked to the gym

Close grip bench
bar x 10
65 x 5
75 x 5
85 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 10 rep PR

Incline Bench
Bar x 12(close), bar x 10(comp), bar x 10(wide)
Bar x 12(close), bar x 10(comp), bar x 10(wide)
Bar x 12(close), bar x 10(comp), bar x 10(wide)

DB Incline Bench
20 x 12
30 x 8
25 x 8
25 x 8
25 x 8

Assisted pull ups
-70 x 7
-70 x 7
-70 x 7

Decline abs
BW x 14
BW x 10
BW x 10

Rope tricep pushdowns
20 x 20
20 x 20
20 x 15

Shoulder dislocations

Notes: My cold is significantly worse today. I could barely breath while I was benching and I haven't been sleeping. I'm hoping this is the zenith of it all and it will pass soon...

 

[catlady]

Feel better soon! You are a trooper for sticking out your work outs. I'm a huge baby and curl up in a ball and ask for sympathy from all. Nice training though!