Building Curves

[ilovethe80s]

I need to do more with my feet, thank you, that cue should help. My first rep of each set is usually ok, but I roll onto the balls of my feet on the top 3rd of the ascent. Sometimes I continue squatting from that position and it ruins the squats, otherwise I have to make it a conscious step to fight the weight back again before squatting again.

[tina722]

Even though they are mad right now, I think they are making some gains, I can feel more 'substance' up there lately

Bumping for a new page.

Gorgeous - your hard work is showing.

[ilovethe80s]

Bumping for a new page.

Gorgeous - your hard work is showing.

Thanks Tina!!

[ilovethe80s]

Bench
Preworkout: Straight Arm Pulldown 2 x 15, Plate Holds

A. Bench (touch and go) 7/135 (almost 8!) Rep PR
Bench (triple pause - 1" off chest on eccentric, concentric and on chest) 6/135 (x2)
B. DB Bench, palms facing 45/8, 50/6(x2)
C. Yates Row 135/ 7 (x 3) supinated hands
D. DB Row 3 x 10 (60)
E. Military 2x15 (55)
F. Shoulder Prehab
3 x 15 External Rotations medium/ heavy band
2 x 15 Internal Rotations

Just last summer, a 135 single was hit or miss. Mostly miss. And I was 10 pounds heavier than I am now. Being able to rep the big girl plates felt such a long way off.

So decided to go for an all out rep PR with 135 today. I got 7 - like a real working set By rep 5-ish I was losing leg drive, by 8 there was none, and my bar path went way horizontal before going up, wrists bent, had the 'gay pterodactyl arms' as andy bell phrases it, and once it morphed itself into a french press, I threw it down rather than fight through the crappy form. I think 8 would have gone up had I stayed focused and kept my arms under the bars (after I just posted this whole thing re forearms in izzy + tina's logs. doh! lol).

With the triple paused benches, I worked till nearly fatigued, then took a chance and stayed driving under the bar instead of breaking form or ending the set. Surprisingly, with that fix, got all 6 reps on both sets of triple paused benches for the first time (I normally only manage 3-4 reps).

Another exciting bit, in my 2nd paused set, on the last rep, I felt a surge of resistance at lockout. That is huge for me because I have never made it off the chest enough to have any lockout trouble.

Other training notes:
I think I am flaring elbows on the palms facing db benches - got to watch that and back down the weight if it happens. If I flare, I am not training the thing I am using this exercise for

Used my versagrips with my db rows today and LOVED it. My grip is good but for whatever reason I curl my wrists at an odd angle when I row the weight, and 50's were giving me some trouble. with the straps, I was able to fully concentrate on lats, and 60's felt light, I can move up maybe eve 10lbs next week

[jpfaherty]

3 Things!

1) DAT BACK! Holy $hit Nice work!
2) You technique breakdown on everything is so on point. Just when I get ahead of myself and think that I break my technique down alright I come into your log and realize I have a long way to go when it comes to breaking my own lifts down!
3) 135 x 1 to 135 x 7 and 10 pounds lighter? WTF. I can haz those gainz?

[Thiggins2]

3 Things!

1) DAT BACK! Holy $hit Nice work!
2) You technique breakdown on everything is so on point. Just when I get ahead of myself and think that I break my technique down alright I come into your log and realize I have a long way to go when it comes to breaking my own lifts down!
3) 135 x 1 to 135 x 7 and 10 pounds lighter? WTF. I can haz those gainz?

Thumbs up on this.

[Thiggins2]

My rehbands were soaked to the point I could wring them out after this.

dat stench of rehbands after a few sessions. mine clear rooms!

[geek23ka]

great PR, and what a cool thing to achieve while on a cut; you lost ten pounds and went from 1rm to 7rm for 135. you rock it, laura.

high five, chica

[flyfreefit]

heard great things, will be following along