Getting Strong and Stuff.

[hmotb555]

Yay!!!!! 11 weeks and counting! How awesome! I think you are going to smoke the competition! Go Get It!!!

[fitlover]

What does nutrition look like for you these days? Any major changes due to the power lifting?

Well, not really. Just eating lots I guess, heh. I will probably trim down from some of my carbs over the next few weeks, and eat at maintenance. Heavier carbs on training days, lighter ones on GPP/off days...still waiting to see what my training will be like over the next few months as well.

Yay!!!!! 11 weeks and counting! How awesome! I think you are going to smoke the competition! Go Get It!!!

Thanks!!

[Vytis]

11 weeks...I'm in and am very excited for you. And never say never C...

[sammykapp]

Well just keep practicing them. This might LOOK funny, but it really helped me learn how to sit back with my squats:



You don't have to do these in the gym, haha. Just grab a broomstick and practice at home. It'll help you get a feel for dem squatz.

I've heard of these! I just haven't tried them. But, since you have yet to steer me wrong, I'll give them a whirl even though I'm worried I will have a face plant into the wall. I suppose that is kind of the point though, to NOT do that.

[doindbt]

OMGOMGOMGOMG, so it's true?! A powerlifting comp? Hells YEAH! You better have someone there taping it!

[fitlover]

Was too lazy to update yesterday. Just a DE Squat day. I'm really starting to dislike box squats, since I'm still having trouble getting them just right. Still need to sit back more.

11 weeks...I'm in and am very excited for you. And never say never C...

Thanks Rob!

I've heard of these! I just haven't tried them. But, since you have yet to steer me wrong, I'll give them a whirl even though I'm worried I will have a face plant into the wall. I suppose that is kind of the point though, to NOT do that.

Haha, you'll be fine

OMGOMGOMGOMG, so it's true?! A powerlifting comp? Hells YEAH! You better have someone there taping it!

Yes ma'am! I definitely will.

[thantalas]

ME Lower:

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

Box Squats: (Low box)

95 lbs - 1x3
115 lbs - 1x2
135 lbs - 1x2
155 lbs - 1x1
175 lbs - 1x1
195 lbs - 1x3 (10 lb. PR from last month)

gz

btw welcome back Christine
good to hear, you didnt loose strenght, if you feel better at 117-120 lbs than go up btw if you are not doing competetition and feel better with more bodyfat than choose it

"110 lbs - 1x2 (ffuu)


(Note: Ridiculous. Stupid spotter touched the bar...and then I couldn't get it for another one.)"

i bet he or she like how you doing the 110 lbs

[DanielBeauchamp]

Shall I motivate you?



(0:32)

[foodpr0n]

"The treadmill is less of a friend to you than a barbell is."

Great quote

[hmotb555]

How's the training going? I'm so excited you're about to compete! I'm in for the 315lb squat!!!!

[fitlover]

ME Lower:

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

Box Squats: (experimenting with parallel box)

bar - 1xlots
95 lbs - 1x5 (regular ATG)
135 lbs - 1x3 (regular ATG)
165 lbs - 1x1
185 lbs - 1x1
205 lbs - 1x2
215 lbs - 1x2 (vid)


Good-Mornings: (Proper form)

115 lbs - 4x5

Natural GHR: (Small push-off at the end)

4x8


Zercher Sit-ups: (Highest setting on bench)


20 lbs - 3x12


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

Notes:

Well, my form seems to have improved somewhat since I raised the box height a little. I'm able to keep a better arch and all. My knees still travel slightly, but I'm working on that. At least I didn't lose my arch at the end like I usually do, and I'm not rocking off the box as much. Still need to work on not leaning forward. My shoulders come forward first rather than it being a straight up and down movement.

It's very frustrating for me right now.


Here's the vid...I read something Becky once said about "think fat" when it comes to squatting...I was able to really concentrate on pushing my stomach out on the belt, which helped a lot. Plus I look so hot with a powerlifting belly :

[sammykapp]

In for frustration on squats....

Wait...wut?

But at least you have noted that you've been able to make some improvements. I think that between seeing them and then being able to have that sense of awareness in space, this is always a big accomplishment especially for a complex motion like squats where there are so many nuances that make up the movement.

You can still be frustrated though. It is a sign of a hard driving individual with high aspirations.

[The Big Sleep]

Those actually looked good to me C, maybe Im seeing something different. The thing about squats is that there is no universal "optimal" technique for everybody. SOmeone with long limbs, short torso will have different tendencies than a shorter, stalky individual. Also, that "think fat" thing is very true, keep the pressure in your abdomen region to stabilize your spine.

[fitlover]

In for frustration on squats....

Wait...wut?

But at least you have noted that you've been able to make some improvements. I think that between seeing them and then being able to have that sense of awareness in space, this is always a big accomplishment especially for a complex motion like squats where there are so many nuances that make up the movement.

You can still be frustrated though. It is a sign of a hard driving individual with high aspirations.

Those actually looked good to me C, maybe Im seeing something different. The thing about squats is that there is no universal "optimal" technique for everybody. SOmeone with long limbs, short torso will have different tendencies than a shorter, stalky individual. Also, that "think fat" thing is very true, keep the pressure in your abdomen region to stabilize your spine.

Well thanks guys. The thing is with box squats, there is a universal technique to them...which is straight up and down. I keep moving forward with my torso, instead of up.

To me, they are rather unacceptable. I'm just trying to keep a positive stance on things and work on making them better.

[babyslayer]

miring

[LennartHxC]

Subbed !

[fitlover]

Subbed !

Oh hai! Thanks

[pastorpritch]

Hey C, from what I can tell it looks like you move forward a bit to your toes on the way up from the box, so you are rocking a little. Also, it looks like you might be thinking about sitting on the box, so right from the start it looks like you arch your back a lot as if you are planning to sit. As long as you are using hip flexors, keep the spine straight (head up and looking at ceiling helps me), and push through your heels at all times; worry more about ththis than sitting on the box. Move the box in a little bit and sit straight down to your heels, rather than back to the box and rocking forward.
Wow ... I said a lot and it seems mostly negative ... :/

[fitlover]

Hey C, from what I can tell it looks like you move forward a bit to your toes on the way up from the box, so you are rocking a little. Also, it looks like you might be thinking about sitting on the box, so right from the start it looks like you arch your back a lot as if you are planning to sit. As long as you are using hip flexors, keep the spine straight (head up and looking at ceiling helps me), and push through your heels at all times; worry more about ththis than sitting on the box. Move the box in a little bit and sit straight down to your heels, rather than back to the box and rocking forward.
Wow ... I said a lot and it seems mostly negative ... :/

No worries! I appreciate the critique. The reason for sitting like that was probably in my set-up, because I'm standing on plates in order to not hit the safety bars. I will try bringing the box more forward, but the plates will still be a problem. I see your point though, I probably wouldn't have to lean forward as much if the box was more between my legs.

HOWEVER, I am most likely switching gyms (again), and this new one has 2 power racks...so that will help tremendously.

I'm going to take another video on Thursday and see if I get it right.

Thanks!

[mab23]

Liking the Box Squats good job

[SophieM]

Where is your first meet? I know I'm glad I'm competing against you. LOL

[fitlover]

Liking the Box Squats good job

Thanks!

Where is your first meet? I know I'm glad I'm competing against you. LOL

Gonna be in Scarborough

[fitlover]

ME Bench:

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

Bench:

bar - 1x10
65 lbs - 1x3
75 lbs - 1x1
85 lbs - 1x1
95 lbs - 1x1
110 lbs - 1x2 (easy)


JM Press:

75 lbs - 2x8
85 lbs - 1x5

One-arm DB Rows: (stricter)

60 lbs - 1x8
70 lbs - 1x8
80 lbs - 2x6


Other accessories:

Seated low row, OH tricep extensions

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

Notes:

I started benching with flat feet and it helped immensely.

However, my bench is miserable. I want to run Sheiko after my meet.

[2 D]

Strong pulls are strong.

Is your pulling movements your strong point?

[fitlover]

Strong pulls are strong.

Is your pulling movements your strong point?

Thanks! I do believe so. My deadlift is my easiest and fastest progressing lift, so I'd suppose that pulling is a stronger point for me.

Pushing, on the other hand...lulz.

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

Any idea what some of the top lifts are for your age/weight class Christine? I'm sure you already hang with the best of them regarding your deadlift and squat but curious where you stand with your bench? I guess what I'm asking is, if you know any other women who pull/squat what you do (at your age/weight), what is their bench like? I know you're not overly thrilled with where it's at right now, but maybe it's not so far off?

[The Big Sleep]

Eh, benchings for wusses anyway

Nice DB Rows as well C!

[Blue Blazer]

teeny, here's article/vid/program written by Tate. It's the 6 week bench press cure, basically a 6 week layout of ME and DE Bench days. I did it last year, increased my bench 35lbs (tng not paused)

maybe you could give it a go

http://www.t-nation.com/free_online_...nch_press_cure

[sammykapp]

Looks like your bench is making progress though. The last few posts have included spots, or commentary on sh!tty spotters. This one was 110 easy.

While you may presently be a strong puller, I think Sheiko might def be a fun thing for you to test out for bench. No reason you can't be just as formidable with pressing as you are with pulling. Seems like people see a lot of success and progress with Sheiko, and it would be fun to see what you could do with it.

[fitlover]

Any idea what some of the top lifts are for your age/weight class Christine? I'm sure you already hang with the best of them regarding your deadlift and squat but curious where you stand with your bench? I guess what I'm asking is, if you know any other women who pull/squat what you do (at your age/weight), what is their bench like? I know you're not overly thrilled with where it's at right now, but maybe it's not so far off?

I have no idea. I have either passed, or will pass the provincial record for deadlift/squat in my age/weight class, if I bust my ass enough. Bench? I dunno. Probably not so much.

Eh, benchings for wusses anyway

Nice DB Rows as well C!

Thanks El!

teeny, here's article/vid/program written by Tate. It's the 6 week bench press cure, basically a 6 week layout of ME and DE Bench days. I did it last year, increased my bench 35lbs (tng not paused)

maybe you could give it a go

http://www.t-nation.com/free_online_...nch_press_cure

I have read it. For now I'm following my coach's program, and then I'll see what I want to do after the meet.

Looks like your bench is making progress though. The last few posts have included spots, or commentary on sh!tty spotters. This one was 110 easy.

While you may presently be a strong puller, I think Sheiko might def be a fun thing for you to test out for bench. No reason you can't be just as formidable with pressing as you are with pulling. Seems like people see a lot of success and progress with Sheiko, and it would be fun to see what you could do with it.

Yea, it's going up little by little. Just have to keep working on it...nothing worth having comes easy, I suppose.