Deadlifts and milkshakes

[WitchCraft]

1/17/2013

Press
bar x 10
50 x 5
55 x 1
60 x 1
65 x 1
70 x 1 matched PR
70 x F

Paused Bench
bar x 10
65 x 5
85 x 5
95 x 3
100 x 2
105 x 1
105 x 1
105 x 1
105 x 1
105 x 3 + F (PR!)

Incline bench
bar x 10(close), bar x 10(comp) bar x 10(wide)
bar x 10(close), bar x 10(comp) bar x 10(wide)
bar x 10(close), bar x 10(comp) bar x 10(wide)

Planks
BW +10 x 0:30, followed immediately with just BW for 0:30
Side planks for 0:30 each side.

Chins
BW x 5
BW x 5

Notes: FINALLY something happened with my bench. Everything was feeling really smooth today.

 

[calvus]

Yeah, their advice was helpful. I had Goon yelling those cues at me and it helped a lot. I still do some odd good morning stuff which I can't figure out how to stop. Its extremely awkward looking when someone spots me. It looks like I'm trying to grind on them, but really I just don't know how to squat.

To my untrained eye, it looks like you're descending straight down on your squats, then transferring weight to your heels to push back up. When you're coming out of the hole, it actually looks ok to me; it's a heavy squat, lots of people GM a tiny bit on these...I think the problem may be that you are not sitting back on your descent, which is why it looks odd.

Also, you haven't been lifting for very long (neither have I, I'm not judging), but I think odds are that it's probably technique-related more than any specific muscle weakness or inbalance.

 

[WitchCraft]

To my untrained eye, it looks like you're descending straight down on your squats, then transferring weight to your heels to push back up. When you're coming out of the hole, it actually looks ok to me; it's a heavy squat, lots of people GM a tiny bit on these...I think the problem may be that you are not sitting back on your descent, which is why it looks odd.

Also, you haven't been lifting for very long (neither have I, I'm not judging), but I think odds are that it's probably technique-related more than any specific muscle weakness or inbalance.

Yeah, I think you are right. When I first started squatting after I tore my MCL, I think I changed my form drastically to avoid putting pressure on my knees. It's going to take some work to fix these problems. Thanks for the help!

Here's some footage of benching today.

 

[WitchCraft]

1/18/2013

Warm up: quick rolling with rumble roller OMG, leg swings, BW squats

Squat
bar x 7
bar x 5
88 x 5
110 x 3
132 x 3
145 x 1
160 x 2
160 x 2
160 x 2
160 x 2
160 x 4 rep PR and volume PR

More SMR with rumble roller

Notes: Trained at crossfit again with a bunch of ladies who were hitting PRs all over the place. That also explains the odd numbers, I was using kgs. I included their lifts in my video tonight. Enjoy! (coming soon)

I'm very excited about my squat. I hope I can keep it together for this competition and move some bigger numbers than my last meet.

 

[belph]

What's your goal for the meet ?

 

[miaou]

Rep PR AND volume PR??

Congrats! :icon_chee

 

[WitchCraft]

What's your goal for the meet ?

My max is 170. I HAVE to get at least 175 or I will kill someone, but 180/185 would be ideal.

Rep PR AND volume PR??

Congrats! :icon_chee

Yeah! I'm getting a little crazy with noting my PRs but the focus I've been having on volume and rep work has definitely helped my lifts. And I *think* my form was better on these squats. I've become really self conscious about my form lately. I'll post the video in a bit for review.

 

[belph]

My max is 170. I HAVE to get at least 175 or I will kill someone, but 180/185 would be ideal.

Goon ?

 

[WitchCraft]

Goon ?

Are you asking if I'm going to kill Goon? Not today.

Here's some footage of my training and some of my training partners. My 160 x 4 is at the end. These girls have some work to do on their form but they are strong!

 

[NurseKnuckles]

That 280 looked rough!

 

[miaou]

Nice spotter grinding!

 

[Babyeater]

I'm kind of wondering about the narrowishness of your stance for squatting. Based on where you're struggling, it seems like it might not be the best idea with your leverages. Your legs are loooong! Any reason you're squatting with that stance in particular right now?

 

[WitchCraft]

That 280 looked rough!

Yeah, she really needs to drop the weight and work on her form. She's pretty new to lifting and is really excited about setting these crazy PRs so she's not keen on the idea of taking weight off to work on flattening her back out.

Nice spotter grinding!

Yeah, see!!

I'm kind of wondering about the narrowishness of your stance for squatting. Based on where you're struggling, it seems like it might not be the best idea with your leverages. Your legs are loooong! Any reason you're squatting with that stance in particular right now?

Steve has pointed out the same thing. I don't know when I started squatting so narrow. I think that most of my technique does not correspond with my leverages (close grip for benching, narrow stance for squatting, etc.) I tried to widen my stance just a little bit and it irritates the hell out of my hip problem which is weird because you would think there would be more hip impingement with the way I squat. I know that I'm probably limiting myself with how much weight I can move by not widening it up a little bit but squatting pain free is so much nicer lol

 

[WitchCraft]

I went to watch a friend in a weightlifting meet today and met Steve Pulcinella!

AKA

I walked up to him and asked, "Do you write for elite?" He confirmed that he did and we told him he writes some quality stuff, especially his spoof on planet fitness. He was really nice and funny as hell. He told Steve before he took a picture with me that he was going to "molest his woman." haha

 

[CRZA]

Awesome. He seems like a nice guy, based on videos and stuff. Or nice, if you squat and dont hang out at planet fitness.

Great training and good video also. Keep it up!

 

[kotriz]

saw the pics on fb, thats awesome guys!

 

[WitchCraft]

Awesome. He seems like a nice guy, based on videos and stuff. Or nice, if you squat and dont hang out at planet fitness.

Great training and good video also. Keep it up!

Haha he was actually nice to us before he even knew we lifted.
He's also ENORMOUS. I don't think I've ever seen anyone with a back that large.

saw the pics on fb, thats awesome guys!

Glad you found us! =)

 

[WitchCraft]

1/20/2013

Warm up: hip swings, BW squats

Deadlift
88 x 5
110 x 5
132 x 5
155 x 3
175 x 3
185 x 2
200 x 2
200 x 2
200 x 2
200 x 2
200 x 2 volume PR

Press
bar x 10
50 x 5
60 x 3
66 x F
66 x 1
66 x 1

Banded assisted chin ups
x 10, x 10, x 10

Notes: My press is so embarrassing. I widened up my grip significantly and it helped A LOT on my warm up sets but then I started having trouble with the singles. I can't believe I have to press in a competition this weekend. My opener is going to be something like 50 pounds. Oh god.

Deadlift is getting stronger though. All reps were fast and pretty easy.

 

[catlady]

awesome dead lift! I'm looking forward to heading that way slowly

 

[WitchCraft]

awesome dead lift! I'm looking forward to heading that way slowly

Thanks girl! You'll be there soon!