Building Curves

[BrotherWolf]

3rd attempt: 353


Shaky, but it went up!!! Was SO excited!!

So ended up with:
Bench: SPF Push Pull Bench Record (135)
Deadlift: SPF Push Pull Deadlift Record (353)
Push Pull Total: 488 - SPF Push/ Pull Record (488)
Best Overall Lifter - Female, I even got cash, yo!!

Feeling pretty happy to close out the year with that dead

Beautiful lift .. really
congratulations, you are one of the best for sure

[ilovethe80s]

i noticed you had quite an abdominal ordeal
how is that feeling?
are you taking anything/doing any exercises for it?

It is definitely better than it was a few years ago, luckily the remaining hernias are larger than the problematic one was, so i actually have less chance of incarceration. I was told to wear a binder all the time until I got the remaining hernias fixed, the connective tissues were stretched so badly could not hold the abdominal contents without a ton of pain and pressure. It used to be that I could not walk around for 10 minutes without the binder. Now, sometimes by the end of the day I get some pressure, but most days I can do without it. So it is manageable, but I do need to get them fixed eventually.

For training, I have to bind or belt for moves that most people would not. Overhead pushing and pulling, rowing, even things like bicep curls (not like those turn up much), as well as the squatting movements. I rely more on the belt to splint the blown out portion of my abs than to push against and get the full benefit from. Some moves I can't do at all, but luckily none of them are essential. I don't feel limited by the ab problems though, as long as I splint, I'm good to go

Beautiful lift .. really
congratulations, you are one of the best for sure

Wow, thank you! I have never heard a deadlift described as 'beautiful', I feel honored

[BrotherWolf]

Wow, thank you! I have never heard a deadlift described as 'beautiful', I feel honored

Yeah the struggle and all, it's a beautiful thing to watch

[RyouBakua]

im glad youre feeling better

looking forward to more big lifts!



heres a link to my log
stop by if you got some time

would love a perspective from a lady powerlifter

www.tinyurl.com/RBsNewLog

[geek23ka]

i wanted to say happy holidays!! to you and yours. dont know if ill get a chance to stop in bb.com while im out of town.

i bragged to my husband about your lift and showed him. he calculated that pound for pound you're getting up there with magnusson. cool way to think of it, huh. he's 380 and DL 1100 lbs.

[ilovethe80s]

im glad youre feeling better

looking forward to more big lifts!

heres a link to my log
stop by if you got some time

would love a perspective from a lady powerlifter

www.tinyurl.com/RBsNewLog

thanks, & i subbed

i wanted to say happy holidays!! to you and yours. dont know if ill get a chance to stop in bb.com while im out of town.

i bragged to my husband about your lift and showed him. he calculated that pound for pound you're getting up there with magnusson. cool way to think of it, huh. he's 380 and DL 1100 lbs.

You too geek!! You're too sweet, I love that comparison lol!!!! My husband is not into wilks. He was at a 300 dead when I was at 315 last summer and he is like 'ok you are only 15 pounds more than me now'. I'm like 'but you weigh 70lbs more than I do?' and he says 'that does not mean anything'. lol!!

[Getsum]

Powerlifting Meet Report - SPF Boston Barbell Christmas Classic Push/ Pull
Weighed in at 141.

Bench:
Opener: 130
2nd attempt: 135
3rd attempt: 140 MISS
I knew it was bad the second I unracked. Had bar too far out in front on the descent, went waaay slow as I neared the chest, resisting the weight and using up all my energy by the time I was at the bottom of the lift.

Ended up with 15 pounds under my own bench record.

Deadlift:
Plan was to open a little lighter than usual and try to limit my lifts in the upper range to avoid exhaustion.

Opener: 320

2nd attempt: 340 - NOT COUNTED - MISLOAD! - Every lifter's worst nightmare. I grabbed the bar and one side was coming up ok, the other, was not, bar was TOTALLY crooked. My trap was straining, I guess it looked pretty awful to because one girl there was massaging my trap for me after like 'omg are you alright? that looked rough!' I locked out the side I could but the other side didn't make it and I dropped the bar. I felt like crap for not only failing the lift, but letting the bar drop like that.

Thought I had grabbed the bar crooked or something, went back over to see if I could still put in for 350 next, but they realized that the weight was misloaded. So they would allow me to retake it whenever i felt ready.

Appreciated that, but there went my plan of limiting my lifts on the upper end!

2nd attempt retake: 340 - smooth as silk

At this point I figure I've given all I had. Original plan had been to attempt 350 last. However, getting competitive at the end of the year and making things fun - there are 2 girls on the national rankings list tied with 352. If I already thought I was going to fail 350 - I figured why not go for 353 and if my some grace of goodness I get it, then I could skip ahead a few spaces on the rankings list and that would be my christmas present to myself for the end of the year haha.

Downed pretty much a jar of peanut butter and then:

3rd attempt: 353


Shaky, but it went up!!! Was SO excited!!

So ended up with:
Bench: SPF Push Pull Bench Record (135)
Deadlift: SPF Push Pull Deadlift Record (353)
Push Pull Total: 488 - SPF Push/ Pull Record (488)
Best Overall Lifter - Female, I even got cash, yo!!

Feeling pretty happy to close out the year with that dead

I just wanted to stop by and say Great Job!!!

[sonti]

What to say but holy crap!

[ilovethe80s]

I just wanted to stop by and say Great Job!!!

Thanks!!

What to say but holy crap!

Thanks sonti! You're next, tell those kids to take some naps so you can get to a meet already

[ilovethe80s]

Finally a session! Took a week TOTALLY off after the meet and now an easy week. Plan is to sample Dan John's Easy Strength this week and start the new year with a bang, with Smolov.

I've decided not to run the full smolov squat program, I am just doing the base meso and pretty much following what was outlined here, cake and all (bye bye 132 class was nice never knowing you haha):
http://www.manhavenproject.com/smolov-squat-routin/

All these big 250lb+ dudes in the pl'ing forum who eat double quarter pounders for dessert seem to drop like flies from smolov. But everyone croaks in the 2nd meso, the intensive cycle. And people are reporting smaller gains in the 2nd portion anyway.

Usually my first day back in the gym sucks but today was great (since it was so easy), a good opportunity to work on technique flaws. I'm not doing the explosive move, since I had 3 kids in a row I do not do jumps I will not list the weights used today, lets just say that these were roughly 50%-60% of my max (and only like 30% on the pull lol!).

Easy Strength Sample Week Day 1
Warm up: (my new years res is to warm up, just a set with the empty barbell doesn't count)
Leg Swings
Goblet Squat - 10 total pause squats with a good stretch, 3 sets of a few quicker squats, like as quick as I want my regular squats to be
Pathetic Excuse for a Turkish Get Up - just 1 each side

Bench 2 x 5
Pull up 2 x 5
Squat 2 x 5
Sumo Deadlift 2 x 5
Stomach Vaccuum - 100 quick
Calves - 100

notes:
Bench - The light weight made me forget to work on my issues. Will probably add a significant increase next session.

Squat - Goblet squats need to show up lots more not necessarily as maxes but in warmups and stretches. I've been shuffling my feet around a lot as I am relearning to squat but the goblet is my perfect squat stance so want to drill it into memory.

I think I need to both get used to that bottom position in stretching, and work on speedy goblets. I have a recent habit of hanging out in the hole of the squat to make sure I reached depth. Need to cement my sense of depth, be confident that I reached it and spring out of there on heavier attempts.

Sumo deads - Been dying to try these again but they are actually rough on my healing knee since surgery. I sumo'd before having surgery with a stance just outside my grip and knees coming forward. I've been reading lots on sumo squatting that I've been dying to put into play. Took some real habit killing to drive knees out to side and drop to the bar. My adductors were like 'woah! we've got a live one!' lol. That muscle wants to take over everything for me. These were a lot of fun. Don't think I'd ever switch back to sumo but might try and throw them in sometimes. No knee pain with the light weight.

Core and calves not in easy strength template but who cares

I'm glad to be playing around with this program this week instead of jumping into smolov, that was a good choice, haha. Thanks again Euqinom

[BloodType3R]

Welcome back to the grind.
I'm dying here myself, on my 5th day off (of 6 straight). I'm jealous.

[thrashej]

OMG, how do you lift like that??? Awesome job!

Do you have any advice for someone whom might aspire to your greatness? How do I even begin!? Also....how often do you train to accomplish these feats? I need a totally new training regime and am looking for some guidance. You look great, I hope powerlifting has brought you to a new level of personal empowerment!

[ilovethe80s]

Welcome back to the grind.
I'm dying here myself, on my 5th day off (of 6 straight). I'm jealous.

Yeah, the grind welcomed me back with open arms (I'm sure that would not have been the case had I come back and jumped on Smolov, haha). How long are you resting for, are you going for a full 7 days? It feels great to be back. Might need to take up some cardio somewhere though. Should not be winded on 2 x 5 50% squats. Hopefully that will regulate itself soon, it's probably just because I took it REALLY easy this week

OMG, how do you lift like that??? Awesome job!

Do you have any advice for someone whom might aspire to your greatness? How do I even begin!? Also....how often do you train to accomplish these feats? I need a totally new training regime and am looking for some guidance. You look great, I hope powerlifting has brought you to a new level of personal empowerment!

Aww, thank you I am naturally a weakling so believe me, if I can do it, you can do it. I've done bunches of different programs, if you are just starting out though, chances are what I am doing now wouldn't be the most ideal for you. A good linear program like starting strength or 5 x 5 is good to start off with. I wish I started like a program like that. I've been lifting over 15 years so by that measure I should be doing a lot better than I am now haha.

[Euqinom]

Wonder what you think of the program in twenty sessions! Don't up the weight too much on bench though, it's about getting it perfect.

Also, that pilates exercise with the ball: excellent adddition to Easy STrength!

[ilovethe80s]

Wonder what you think of the program in twenty sessions! Don't up the weight too much on bench though, it's about getting it perfect.

Also, that pilates exercise with the ball: excellent adddition to Easy STrength!

You're right. I tend to only use all my benching technique when I have to - as in, I fail a few times and realize it is more weight than I can muscle up there with zero drive, then bench technique start trickling into place. But I should be able to bench properly regardless of what is on the bar.

I'm going to try that pilates move next session

[ilovethe80s]

Another 'very' easy strength wo today. Same as yesterday, added 5lbs to all but 40lbs to sumo dead ( I started wicked light).

Bench 2 x 5
Pull up 2 x 5
Squat 2 x 5
Sumo Deadlift 2 x 5

I'm almost thinking of switching my bb squat to goblets, I'm finding them to be very corrective. I feel like doing those for a couple of weeks might help me more in the long run than bb squatting right now. Even with the light weight today, there is something going on in the hole of the squat where I am not recruiting everything I should be, relaxing a bit and losing any spring out of the hole... and I don't feel that going on in the goblet. However the bit of goblet squatting I have been doing in the warm up seems to be carrying over to my first bit of bb squatting, but fades away quickly. I think I just need more of it.

Since dropping the creatine, I seem to be hanging out around 137lbs. Maybe it is a little lost water plumpness or something too since I have not been training heavy. Still not sure about 132 class though, will need to see where smolov leaves me.

[BloodType3R]

Yeah, the grind welcomed me back with open arms (I'm sure that would not have been the case had I come back and jumped on Smolov, haha). How long are you resting for, are you going for a full 7 days? It feels great to be back. Might need to take up some cardio somewhere though. Should not be winded on 2 x 5 50% squats. Hopefully that will regulate itself soon, it's probably just because I took it REALLY easy this week

Yes and no.. I'm cutting a week long deload a day short and then stretching out the following week (to fit training in around the holiday festivites.. and stuff).

I keep hearing about smolov but have never looked into it.. Seems I should do some research.


ps What is this "cardio" that you speak of?

[ilovethe80s]

Yes and no.. I'm cutting a week long deload a day short and then stretching out the following week (to fit training in around the holiday festivites.. and stuff).

I keep hearing about smolov but have never looked into it.. Seems I should do some research.


ps What is this "cardio" that you speak of?

Smolov looks like total hell, I did the smolov jr bench program and I don't consider benching to be particularly draining, but by the end of that I was fried. Big PR though, so was worth it

on the cardio... I have no idea. passing thought/ temporary insanity. lol!

[EB68]

Strong work in here for sure. That 353 deadlift was amazing, 2.5xBW with perfect form. I am impressed.

[Euqinom]

I'm almost thinking of switching my bb squat to goblets, I'm finding them to be very corrective. I feel like doing those for a couple of weeks might help me more in the long run than bb squatting right now.

DO it!!!

[rdferguson]

Smolov looks like total hell, I did the smolov jr bench program and I don't consider benching to be particularly draining, but by the end of that I was fried. Big PR though, so was worth it

on the cardio... I have no idea. passing thought/ temporary insanity. lol!

I wish I had the same success on Smolov Jr. My body didn't survive the full program...I was supposed to finish it yesterday but had to stop after week 2 because my shoulders were annihilated. Right now my bench press feels like it's been set back 12 months or more.

[BrotherWolf]

I wish I had the same success on Smolov Jr. My body didn't survive the full program...I was supposed to finish it yesterday but had to stop after week 2 because my shoulders were annihilated. Right now my bench press feels like it's been set back 12 months or more.

Thats exactly how my smolov jr went lol I am still not able to bench near my max and it's been a few months

[BrotherWolf]

I'm almost thinking of switching my bb squat to goblets, I'm finding them to be very corrective.

I dont know if you have access to a cambered bar, I used it last week because my back and elbows were bothering me
and it was different but I had one of the best squat session I've had in a long time after using that
and my back and elbows got better, I am going to keep it part of my training from now on .

Goblets have their advantage and there's definitely a place for them

[ilovethe80s]

Strong work in here for sure. That 353 deadlift was amazing, 2.5xBW with perfect form. I am impressed.

Thanks! Perfect form, thank you, I am flattered The last portion felt like 30 movements in one. Last meet, my final attempt had my stuck at lockout, could not get my hips through. so this time there was a lot of thinking going on in that spot as far as the timing on every millimeter of movement haha.

DO it!!!

I'm gonna do it. Whatever is is that goblets seem to want to teach me, I want to learn.

I wish I had the same success on Smolov Jr. My body didn't survive the full program...I was supposed to finish it yesterday but had to stop after week 2 because my shoulders were annihilated. Right now my bench press feels like it's been set back 12 months or more.

Thats exactly how my smolov jr went lol I am still not able to bench near my max and it's been a few months

I hear that a lot with Smolov. First time around all hell broke loose in the 2nd week (shoulders). I being the fool that I am, pushed through. Luckily it all cleared up, I wasn't fully taking them out of the lift, so I had to make them the priority. My shoulders are really forgiving though, more than yours are it sounds. They will be totally impinged and infuriated one day and the next day, clean slate. So then I turned around and ran it again right away and this time my hip went nuts in my 2nd week and still bothers me. The curse of Smolov Week 2

I dont know if you have access to a cambered bar, I used it last week because my back and elbows were bothering me
and it was different but I had one of the best squat session I've had in a long time after using that
and my back and elbows got better, I am going to keep it part of my training from now on .

Goblets have their advantage and there's definitely a place for them

uh oh now you have me eyeballing more stuff for my gym

[BrotherWolf]

I hear that a lot with Smolov. First time around all hell broke loose in the 2nd week (shoulders). I being the fool that I am, pushed through. Luckily it all cleared up, I wasn't fully taking them out of the lift, so I had to make them the priority. My shoulders are really forgiving though, more than yours are it sounds. They will be totally impinged and infuriated one day and the next day, clean slate. So then I turned around and ran it again right away and this time my hip went nuts in my 2nd week and still bothers me. The curse of Smolov Week 2

my shoulders are a mess lol

uh oh now you have me eyeballing more stuff for my gym

lmao ..
I used it again tonight, I really like it a lot my joints love it too

[rdferguson]

I hear that a lot with Smolov. First time around all hell broke loose in the 2nd week (shoulders). I being the fool that I am, pushed through. Luckily it all cleared up, I wasn't fully taking them out of the lift, so I had to make them the priority. My shoulders are really forgiving though, more than yours are it sounds. They will be totally impinged and infuriated one day and the next day, clean slate. So then I turned around and ran it again right away and this time my hip went nuts in my 2nd week and still bothers me. The curse of Smolov Week 2

Are we learning anything?

Thats exactly how my smolov jr went lol I am still not able to bench near my max and it's been a few months

D: Not good at all.

[ilovethe80s]

Are we learning anything?

yes. the smolov miracle comes with a price - you get a bigger bench in exchange for a piece of your soul

[RyouBakua]

hope you had a good christmas

[ilovethe80s]

hope you had a good christmas

thanks! you too

[ilovethe80s]

Have not been logging every day here since it is the same thing all the time. I've been having to strip the bar after each session and work on my bench. Took today off for a very cranky hip. I don't know what set it off - bench, sumo's all of the above or just the fact that I am doing the movements almost daily. Last session:

Easy Strength

Bench 2 x 5
Pull up 2 x 5
Goblet Squat 2 x 5
Sumo Deadlift 2 x 5
Suspended Leg raise (tilted to stay out of hernia) 2 x 5

Didn't know what to use for goblets, so tested the waters all the way up to 90/5, which still felt easy, these were flying. I'm not sure where to go from here, I only have db's up to 100. I don't feel like I want to switch exercises though, I like what the goblet is teaching me and would rather stick with it and cement the body mechanics than to switch so I can up the weight.

Bench - There is an 'are you overthinking' thread right now in the Over 35, so I am just going to hide out here with my wile e coyote notes till it passes, haha. This is just getting embarrassing now with all these notes/ diagrams. Please let something click soon.


I feel like I am putting all my weight on my feet, some on my bum by resting on the bench, and not enough on my upper on the unrack and that is why I am losing my shoulder set up, touching the bar so gingerly and bar is feeling so heavy. I am not even sure that those %s are right yet, but playing around with things. Starting from scratch again, figure out my shoulders first then get leg drive into place.

Sumo dl's that light -I literally fall backwards on my first few reps till I remember how light it is.