Getting Strong and Stuff.

[fitlover]

Oh hai.

So I'm starting again from scratch, and that includes my log. For those who weren't following my other log, some quick cliffs:

- Began Madcows
- Progressed fairly well
- Found out I was doing multiple things wrong
- Sought the advice of my elders
- Decided to crossover to Westside

Current stats:

Weight: 114 lbs.
Squat: 260 lbs.
Deadlift: 265 lbs.
Bench: 115 lbs. (lulz)


My bench is pretty far behind, haha - but I'm hoping to change that.

My training now has been specialized to help me work on my weak areas, which would be bar acceleration, improve my PC strength, and work on fine-tuning my technique and form for my lifts. (Big thanks to Eric who is helping me with my program - he is awesome.)

At least now I know where my weaknesses are for sure, so things should start working out better for me.

Long-term goal: my name in records.


Heading out for DE day now. Workout will be posted soon.

[blsmith]

I will be following along Christine! I know you are going to be a world champion one day and I want to be along the entire trip! Can't wait to see the madness you bring!

[Cser]

I'm diggin' the title of this log.

[chuckarock]

in for the win.

I'll let you know when I go out with metal girl

[S.O.u.L.m.A.N]

Have you made those lifts Christine? Or did you base them on your sets of 3 or 5 reps?

[fitlover]

I will be following along Christine! I know you are going to be a world champion one day and I want to be along the entire trip! Can't wait to see the madness you bring!

Thanks Brian!

I'm diggin' the title of this log.

It was well thought-out.

in for the win.

I'll let you know when I go out with metal girl

Good stuff!

Have you made those lifts Christine? Or did you base them on your sets of 3 or 5 reps?

I wouldn't put them there if I didn't make them.

I did some maxing out this week, and those are my numbers.

[DanielBeauchamp]

You know, sis...that avatar almost looks like a Row. lol

[fitlover]

DE Lower:

--------------------------------------

Box Squats @ 50%: (Very low box)

bar - 1x10
95 lbs - 1x5
130 lbs - 10x2

Speedy Deadlifts:

135 lbs - 1x1
155 lbs - 1x1
175 lbs - 1x1
185 lbs - 1x1
195 lbs - 6x1

Seated Leg Curls:

100 lbs - 3x8

Hyperextensions: (Weight behind head; Long ROM, no hamstring involvement)

30 lbs - 4x15


10 minutes of stretching.

--------------------------------------

Notes:

Good day here. The hypers were tough towards the last set. I slowed down the movement even more and just really concentrated on only using my lower back to pull me up, without adding in extra pull with the hammies.

Box squats were very easy, but they could have been faster. I was trying to concentrate on really sitting back and keeping a very tight arch. My form was MUCH better than last week.

My DE squats and bench are laid out like this for the next couple weeks:

Week 1: 50%
Week 2: 55%
Week 3: 60%

Eric says I am not to break 60% for these 2 lifts for my first 2 training cycles. Trying to work on speediness here.

No abs today, since I trained them heavy yesterday.

[DanielBeauchamp]

Week 1: 50%
Week 2: 55%
Week 3: 60%

Eric says I am not to break 60% for these 2 lifts for my first 2 training cycles. Trying to work on speediness here.

What I heard about DE work (at least in regards to bench) was that the bar should pretty much be flying up. If not, it's too heavy.

Looked good today, sis. Good luck with the program!

[Bon]

In on first page.

You planning on doing a meet anytime soon so you can officially total elite?

[fitlover]

What I heard about DE work (at least in regards to bench) was that the bar should pretty much be flying up. If not, it's too heavy.

Looked good today, sis. Good luck with the program!

Yarh. Just still trying to get used to all this speedy stuff.

Going faster now I see that I lifted like a tortoise the past few months, haha.

In on first page.

You planning on doing a meet anytime soon so you can officially total elite?

Not till next year. Which isn't by choice really, it's just that the only other meets happening this year are quite far away.

[southbankwulf]

SFW brah.

[vanillabn]

Definitely subscribed Good luck with Westside!

[Bon]

Not till next year. Which isn't by choice really, it's just that the only other meets happening this year are quite far away.

Have you looked up any raw records for your weight class? You close to breaking them? Be epic to see your own name in the books.

[fitlover]

SFW brah.

Definitely subscribed Good luck with Westside!

Thanks!

Have you looked up any raw records for your weight class? You close to breaking them? Be epic to see your own name in the books.

I haven't. Though I'd probably break one in the teen division, if nothing else.

[beardymcbeard]

In on first page!


Good on you for seeing where you're going wrong and fixing it. Better now than later!

[Big Sexy J]

[moose45]

In on this! Westside is the way to go.

[fitlover]

In on first page!


Good on you for seeing where you're going wrong and fixing it. Better now than later!

In on this! Westside is the way to go.

Thanks guys.

[youtube]b-5lDXtTfew[/yout ube]

I was just waiting for someone to post this.

----------------------

Well, my body decided to come down with a cold on Friday, and yesterday I felt like I had been smacked over the head with a sledge hammer...however I slept for 12 straight hours last night, and feel quite a lot better than I did yesterday. I may be missing my training session today, I should be good for the gym by Monday.

[jpfaherty]

Subbed again

Hope you feel better!

[fitlover]

ME Lower:

--------------------------------------

Box Squats (Low box, past parallel) (First 3 sets done as ATG regular squats)

bar - 1x12
95 lbs - 1x5
115 lbs - 1x5
135 lbs - 1x2
155 lbs - 1x1
175 lbs - 1x1
185 lbs - 1x3

(Note: I figured out a way of arranging plates in my squat rack so that I can hit depth WITHOUT touching the safety bars. F*cking awesome? Yes. This means I won't have to walk all the way out with heavy weight! )

Good-Mornings:

95 lbs - 1x8
135 lbs - 1x5
135 lbs - 1x5
135 lbs - 1x5

Seated Leg Curls:

105 lbs - 3x8

SLDL: (Hyper bench was being used)

155 lbs - 2x8


10 minutes of stretching.

--------------------------------------

Notes:

Most of today's training was spent figuring out what I can handle. I've never tried for a 3RM on box squats, so I wasn't sure how much I could get. My quads are loads stronger than my hamstrings, so my box squat 3RM is a lot lower than my 3RM for a close-stance squat. (obviously) I haven't squatted this wide before, and I'm still getting used to the movement, so it's a little weird for me.

I hate good-mornings. Very much. I stuck to 135 because I wanted to make sure my form was good before increasing the weight. I'm going to film them next week to make sure I'm doing them 100% right.

Still pretty tired from sickness, but it wasn't a bad workout, considering. Forgot to do abs though, because I was tired and had already been in the gym for awhile. Will get to those tomorrow.

VERY happy about figuring out a way around my predicament with the squat rack though. Yay.

[S.O.u.L.m.A.N]

So you're standing on plates now when you squat? Do you stand on them when unracking too?

[Ginger575]

I hate good-mornings. Very much. I stuck to 135 because I wanted to make sure my form was good before increasing the weight. I'm going to film them next week to make sure I'm doing them 100% right.

The nice thing about GM's is that they seem to be somewhat effective even when not going as heavy as possible. I'm only using about 95 lbs with mine, but then again my entire posterior chain is like one giant weak spot.

Nice work!

[fitlover]

So you're standing on plates now when you squat? Do you stand on them when unracking too?

Yes, but they're "fitness plates" from the yoga room. They're still sturdy (10kg each) but they're completely flat, whereas the regular plates are all bumpy and not stable to stand on. I align 4 plates so that I can unrack and perform my sets while standing on them.

The nice thing about GM's is that they seem to be somewhat effective even when not going as heavy as possible. I'm only using about 95 lbs with mine, but then again my entire posterior chain is like one giant weak spot.

Nice work!

Well I did a bit of a warm-up with 95 and it was just too light, haha.

Thanks!

[S.O.u.L.m.A.N]

Yes, but they're "fitness plates" from the yoga room. They're still sturdy (10kg each) but they're completely flat, whereas the regular plates are all bumpy and not stable to stand on. I align 4 plates so that I can unrack and perform my sets while standing on them.

Ohh gotcha. Ya I was trying to think of how you were doing that with the regular goodlife plates and I just couldn't see it happening.

Good thinking though. That's using your head for something besides a hat rack!

[fitlover]

Ohh gotcha. Ya I was trying to think of how you were doing that with the regular goodlife plates and I just couldn't see it happening.

Good thinking though. That's using your head for something besides a hat rack!

Yeah, those plates were pretty much my last hope.

[fitlover]

GPP/Abs:

--------------------------------------

Decline Leg Raises: (Highest setting on bench; long ROM)

1x12
1x10
1x10

(Vid for reference:



^^^ Closest thing I could find to what I did... except I added a hip lift at the end, coming up onto my traps with my legs straight before letting them down again in a controlled fashion.)

Decline Sit-Ups: (Highest setting on bench; long ROM)

10 lbs behind head - 2x10
5 lbs behind head - 1x10

The Bear:

Just the bar for 5 rounds. Very little rest between rounds.


15 minutes of stretching/rolling around on a tennis ball.

--------------------------------------

[Vytis]

Found you... You know I'm along for the ride to the record books...

[chuckarock]

dayum nice abs.









coolface

[fitlover]

Found you... You know I'm along for the ride to the record books...

Oh hai Rob Thanks!