Deadlifts and milkshakes

[miaou]

I was first introduced to power clean technique by reading the SS book and the whole "pull the bar in a straight line and jump with it" cue. Practiced that for a while, felt like it sucked, abandoned the lift. A while later I gave it another try, still had the jump cue in the back of my mind but now I also had the image of a whole bunch of weightlifters that I tried to imitate. I had nobody to explain to me "hey, you shouldn't jump" and I feel it took me a lot longer to actually be able to visualize how the lift should really look/feel like because of that.

TL;DR: in muy self-taught experience, teaching people to jump may make them be able to somehow lift and rack the bar faster, but it is counter-productive in the long run.

 

[catlady]

Yesterday's squatssss

DANG GIRL! look at you! Congrats on the 5RM!

 

[WitchCraft]

DANG GIRL! look at you! Congrats on the 5RM!

Thanks catlady!!! I'm still beat up from it haha

 

[WitchCraft]

5/5/2013

Warm up: C2 Rower 3:00 min or something
Med ball complex

Power Clean
technique work with bar
bar x 3
bar x 3
65 x 3
65 x 3
65 x 3
65 x 3

Deadlift
65 x 5
135 x 5
155 x 5
175 x 3
200 x 1
200 x 1
200 x 1
200 x 1
200 x 1

Bench
bar x 10
65 x 5
88 x 5
95 x 3
110 x 1
110 x 3 rep PR!!!

Notes: Hitting PRs every training session. Meet is in two weeks and I feel very ready. I'm starting to get a little beat up from training so hard though. My hip is feeling very irritated and I'm tired as hell and starving all the time. Took a long nap today after stuffing my face.

 

[kotriz]

congrats girl, keep it up!

 

[NurseKnuckles]

The sweet smell of PRs! Keep up the good work!

Still thinking of making it to the comp?

 

[WitchCraft]

congrats girl, keep it up!

Thanks stranger!!!!

The sweet smell of PRs! Keep up the good work!

Still thinking of making it to the comp?

Thanks Nurse! Yeah, definitely. I'll be mailing in the app.

 

[WitchCraft]

5/8/2013

Warm up C2 Rower 2:33
Med ball warm up

Power Clean
bar x 3
bar x 3
65 x 3
65 x 3
65 x 3
65 x 3
65 x 3

Deadlift
132 x 5
155 x 5
175 x 5
190 x 3
190 x 3
190 x 5
^^volume PR

Bench
bar x 10
65 x 5
88 x 5
100 x 5
105 x 5
105 x 4 + 1 with help
100 x 3

Prowler sprints
Empty prowler x 200' x 4
Prowler +40 x 100'

Notes: Bench is starting to frustrate me. I wanted to note that the program I use for my deadlifts and squats has not helped my bench press at all. Those two lifts have been going up, up, up while bench just seems to be maintained.

 

[NurseKnuckles]

Thanks Nurse! Yeah, definitely. I'll be mailing in the app.

 

[NurseKnuckles]

By the way, nice going o the squat!!!

 

[WitchCraft]

By the way, nice going o the squat!!!

Thank you sir!

 

[WitchCraft]

Here's a quick update on my bikini progress. I'm two weeks out. I need to get a little bit more serious about the diet and shed some more bodyfat.



I definitely notice more muscle mass. When I started the diet I was around 129/130. I'm now consistently 135+ every morning.

 

[Pancake]

oh my...miaou who? ? HAAAAAAAAAAAAAAAAAAA

 

[WitchCraft]

oh my...miaou who? ? HAAAAAAAAAAAAAAAAAAA

I can't tell if that's a compliment to me or a dig at miaou....

 

[Pancake]

I can't tell if that's a compliment to me or a dig at miaou....

certainly a compliment to you and a slight funny @ the attention half naked men get in the logs

 

[belph]

certainly a compliment to you and a slight funny @ the attention half naked men get in the logs

These get attention. But they don't get the comments.






Looking good, and somewhat orange, WC.

 

[WitchCraft]

certainly a compliment to you and a slight funny @ the attention half naked men get in the logs

These get attention. But they don't get the comments.






Looking good, and somewhat orange, WC.

You guys know you fapped to miaou and Kotriz with no shirts on.

Thanks guys for the compliments. Belph, I haven't even started tanning yet. I think when I auto-corrected the lighting on those pictures, it altered the photo to make me look orange. Spray tanning starts in about a week! EEK!

5/10/2013

C2 Rower 500 m 2:33
Med ball warm up

Squat
bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
135 x 3
155 x 2
165 x 2

Did some ab wheel rollouts, just messing around.

Notes: I cut my squatting short today due to some hip/knee pain. Normally I might have pushed through this but I know how long it take these flare ups to recover and want to feel 100% for the meet.

 

[Stargazer Rex]

Here's a quick update on my bikini progress. I'm two weeks out. I need to get a little bit more serious about the diet and shed some more bodyfat.



I definitely notice more muscle mass. When I started the diet I was around 129/130. I'm now consistently 135+ every morning.

 

[TheJewBear]

Nice work Dub-C. What is your BF % at ya think? I have no idea when it comes to females.

 

[WitchCraft]

lulz, thanks

Nice work Dub-C. What is your BF % at ya think? I have no idea when it comes to females.

I have no idea either. They test it at my school but its a pinch test. Is that an accurate way of getting it read?