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  1. #1711
    Registered User ilovethe80s's Avatar
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    Nice volume there. Those are straight sets on your squats?
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  2. #1712
    Registered User tina722's Avatar
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    Originally Posted by tina722 View Post
    Week 2 Upper Volume Day

    Pullups/face pulls to warm up

    DB Jerks
    40x5
    45x3x2

    OHP
    60x5x5
    - keep here next week

    Strict BB rows
    85x10x4

    Pushups/ab roller
    3x10/3x10



    Week 2 Lower Volume Day

    GMs/Pause squats to warm up

    Back Squats
    175x5x5
    - wrists and elbows were bothering me, was having trouble using the belt, so did 3 sets beltless. Form felt great otherwise
    - 180 next week?

    RDLs
    155x8x4

    Weighted Hyperextensions/OH lunges/leg extensions
    4 sets

    Good workout
    new page.

    Originally Posted by ilovethe80s View Post
    Nice volume there. Those are straight sets on your squats?
    You mean all 5 sets at 175#? Yea. Earlier this summer I was ramping up the 5x5, which is madcow style. But it means there is only one heavy set - I feel like it's enough to maintain strength, but to get stronger, I need more volume. Texas method says volume day is a 5x5 at ~70-80%. It doesn't even have to be increased every week; the main goal is to get a new PR on intensity day. I'm not quite doing the program correct, since I plan to front squat for intensity day; I was getting sick of my forward lean at the 200+ weight and hope this will correct some of the imbalance going on. Does this make sense or I'm just making stuff up?
    http://forum.bodybuilding.com/showthread.php?t=172554141
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  3. #1713
    Registered User tina722's Avatar
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    Week 2 upper intensity

    Pullups
    BWx8x3
    20x3x3
    - used two kettlebells hanging off the end of my feet; really made this a full body movement and so much harder than I was used to

    Pendlay
    105x5x5

    Neutral DB Bench
    32x8x3

    Bench
    65x3
    95x3
    105x3
    - Brought in my grip a little. Still going to stay here and just improve speed. Placed at the end of the workout, I'm much better warmed up, although a little tired. Still wary about causing shoulder issues.
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  4. #1714
    sadly, life is a marathon shesprints's Avatar
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    Whoa, weighted pullups? That's amazing. You and Neghar Fonooni with the kettlebells on the feet, man.

    In terms of shoulder issues on the bench, I find incline helps me activate pecs more (I struggle with engaging delts too much), as, oddly enough, does using the fat bar. You probably know the tricks better than I do, though.
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  5. #1715
    Registered User tina722's Avatar
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    Originally Posted by shesprints View Post
    Whoa, weighted pullups? That's amazing. You and Neghar Fonooni with the kettlebells on the feet, man.

    In terms of shoulder issues on the bench, I find incline helps me activate pecs more (I struggle with engaging delts too much), as, oddly enough, does using the fat bar. You probably know the tricks better than I do, though.
    That's where I got the idea, lol. Really makes it difficult though, lats have to stay activated even in the bottom position.

    Great points. With bench, I struggle with identifying exactly what muscles I'm (over/under)using, but I probably am getting into the wrong path. I was thinking about switching to incline bench, if flat bench seems unproductive; so it's good to hear your experiences. Interesting about the fat bar - harder to grip maybe?
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  6. #1716
    sadly, life is a marathon shesprints's Avatar
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    Originally Posted by tina722 View Post
    That's where I got the idea, lol. Really makes it difficult though, lats have to stay activated even in the bottom position.

    Great points. With bench, I struggle with identifying exactly what muscles I'm (over/under)using, but I probably am getting into the wrong path. I was thinking about switching to incline bench, if flat bench seems unproductive; so it's good to hear your experiences. Interesting about the fat bar - harder to grip maybe?
    Ha, awesome, props for reading the same fitness pros (re: Neghar). You clearly have killer lats. My friend Ben (benbruno.com) does it with weighted vest instead of KBs, I wonder if there's a difference?

    I think it may be that the fat bar takes some of the stress off your forearm and elbow joints. At least, that's what it's touted for. Which will then allow you to fire your pecs more effectively because there's no interference from possible problems with grip strength or elbow placement throwing off your form. Maybe.
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  7. #1717
    Koala flyfreefit's Avatar
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  8. #1718
    Rather B' Lifting Boomer29's Avatar
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    Yay Tina's back with her KB pull-ups all fly and shiz!
    Squat 275 Bench 175 Deadlift 285 Snatch 140 Clean & Jerk 185

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  9. #1719
    Registered User tina722's Avatar
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    Originally Posted by shesprints View Post
    Ha, awesome, props for reading the same fitness pros (re: Neghar). You clearly have killer lats. My friend Ben (benbruno.com) does it with weighted vest instead of KBs, I wonder if there's a difference?

    I think it may be that the fat bar takes some of the stress off your forearm and elbow joints. At least, that's what it's touted for. Which will then allow you to fire your pecs more effectively because there's no interference from possible problems with grip strength or elbow placement throwing off your form. Maybe.
    You're friends with Ben Bruno? Small world, it's been awhile since I looked at his page, but I know the name. Weighted vest would be interesting, will have to try at some point as well.

    80s has fat bar grippers that would mimic this. Something else to buy. I feel like I spend all my money on gym-related items.

    Originally Posted by flyfreefit View Post
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    Originally Posted by Boomer29 View Post
    Yay Tina's back with her KB pull-ups all fly and shiz!
    Hi and lol. gotta do something fun, so that life is not all work.
    http://forum.bodybuilding.com/showthread.php?t=172554141
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  10. #1720
    Registered User tina722's Avatar
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    And since I'm trying to get some attention:


    FITNESS 1 ON 1 3 rd Annual Strongman Competition - females wanted
    This is a last minute effort, but any females interested in participating in a strongman competition on October 5th? Cypress, Texas.

    Need two more to make a division.

    Here is more information: http://www.nastrongman.com/pdf/2013/..._entry2013.pdf
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  11. #1721
    Unstoppable gobbles23's Avatar
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  12. #1722
    Koala flyfreefit's Avatar
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    How'd you get into strongman? I think that's awesome! I'd totally train for it but I'm not exposed to much of that stuff.
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  13. #1723
    Registered User tina722's Avatar
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    If you two were close, it would be so easy to fill the division!


    I started going to this gym: http://thewarehousegym.net/ On saturdays, there was a group of guys that let me train with them. They would set up equipment for me and show me how to use the different implements. It was a lot of fun and I loved the atmosphere. It's outside of Houston, where I live/work, so it was a mini-break from life. Currently don't make it to that gym very often. I've only done one official competition, but just found this one. It's so close to me, it would be fun to do. I think the key is to find a gym/people to train with. Even cross-fit gyms might have some of the implements.
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  14. #1724
    Registered User tina722's Avatar
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    No luck so far on filling the division...oh well, would have been pretty lucky at this last minute

    Week 2 Lower Intensity

    High bar squats to warm up
    45x10x2, 95x10x2, 115x10x2

    FS
    115x3, 135x3, 155x3 PR, 135x3x2



    Not really sure whether to move up next week, ideally would not fall forward so much.

    FS Holds
    205x15secondsx2
    - talk about getting some core activation. Might try doing these first next time


    Sumo Deads
    Kinda the same thing as last week. Can't find a good connection/push b/w heel and hips to be strong (hips rise too quickly, or push back away from bar). Worked up to 255x3. Some issues with grip when left hand is out, need to buy more chalk. After this, moved feet out a tad and angled feet wider, which seems to create the connection better, but is harder on the groin. Stayed at under 200 for the different stance.


    lost grip on the third rep, with left hand under. Hips push back, and legs straighten before getting the bar up. I know this is common problem, but can't seem to get my body to do what I want it too.


    Sumo stance goblet squats
    40x10x4

    Hip thrusts/bulgarian split squats

    Good day overall.
    Last edited by tina722; 09-21-2013 at 02:00 PM.
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  15. #1725
    cheeky & annoying izzygrant's Avatar
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    i think you're good to move up on those fronts - honestly the torso angle looks fine. same stuff happens to me with sumo. dan green just posted a JTS video on fb dealing with common mistakes in the sumo dead, might help?

    https://www.********.com/photo.php?v=10201556046970386
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  16. #1726
    Registered User tina722's Avatar
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    Originally Posted by izzygrant View Post
    i think you're good to move up on those fronts - honestly the torso angle looks fine. same stuff happens to me with sumo. dan green just posted a JTS video on fb dealing with common mistakes in the sumo dead, might help?

    https://www.********.com/photo.php?v=10201556046970386
    Moving up next week then - a little nervous about repping something that was a previous 1RM.

    thanks for the link. I'm not on ********, so never would have seen it. It was hard for me to hear, but I think he said the 3 mistakes are knees not wide enough, getting too low and then something about lockout ??

    So, things that will help me: more foot angle and forcing the knees out. Also, I'm getting too low and a little off balance. Not positive but maybe too close to the bar also.
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  17. #1727
    Unstoppable gobbles23's Avatar
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    Damn Tina, your arms and legs! It's people like you and ilovethe80's who never really bulk or cut that makes me want to do the same....you look amazing! So much muscle!!!

    I thought the sumos and front squats looked good!!! I like the idea of fs holds too
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  18. #1728
    Registered User tina722's Avatar
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    Originally Posted by gobbles23 View Post
    Damn Tina, your arms and legs! It's people like you and ilovethe80's who never really bulk or cut that makes me want to do the same....you look amazing! So much muscle!!!

    I thought the sumos and front squats looked good!!! I like the idea of fs holds too
    Thanks! I really like my body atm, and am quite excited to see how it develops over the next few years. I did diet for 7ish weeks and losing 6ish pounds helped reveal some definition. I plan to eat lots through the winter and hopefully gain some strength/muscle. I guess I try to not think about the nutrition plan too much, as I tend to over analyze. In the past I did count calories/keep records, but for me, it just led to freaking out when I messed up. I also used to have tons of cravings, and would categorize food (good vs. bad); now it's all just food and I don't have many cravings. Keeping it simple and choosing long term physique goals has been a healthier approach for me to take. Although you guys still get the occasional freak- out in here.

    That's good to hear, I was really frustrated- especially with dl - yesterday. Try the FS holds- very interesting/ challenging
    Last edited by tina722; 09-22-2013 at 09:06 AM.
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  19. #1729
    Registered User tina722's Avatar
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    Here are some lighting flattering pics. I think I would have to get closer to 120, to have definition with no special effects



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  20. #1730
    Back at square one wakechica's Avatar
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    Would rep but on spread. You look stunning in that dress
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    Congrats on the triples PR! They looked better than the 150 from a week ago.

    BTW, and this is just an FYI, front squats 3RM = max C&J. In other words, you should be able to clean 155-lbs which is 30-lbs more than your BW.. Great job.
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  22. #1732
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    Hi Tina! I agree look stunning! And extremely strong!!
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  23. #1733
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    Whew! Goodness Tina! Wow! lol! You look absolutely fabulous! Love that dress too, by the way
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  24. #1734
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    Ok, I knew that you were cute from the videos but don't think I have ever seen you up close or in anything revealing, I had no idea you looked like THAT!! Holy crap woman, you give strongwomen a good name, I was just scrolling through the page and flew by the pic in the dress the first time (still figuring out my ipad haha) and thought it was some fitness model. I had something worthwhile to say about the front squats too but my mind went blank after the pics, lol, but in a nutshell they looked good to me

    & thanks gobbles for the compliment, you are one of my favorite bodies on the site
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  25. #1735
    BittyBro dreahere's Avatar
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    Holy crap, Tina! You look ah-maz-ing in that dress. AMAZing. I don't know how many more ways to put it.

    How're the muscleups coming along? You need to give me a heads up when you're getting close so I can prepare my tribute video
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  26. #1736
    Registered User tina722's Avatar
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    Originally Posted by wakechica View Post
    Would rep but on spread. You look stunning in that dress
    Originally Posted by jjeane View Post
    Hi Tina! I agree look stunning! And extremely strong!! :
    Originally Posted by ilovethe80s View Post
    Ok, I knew that you were cute from the videos but don't think I have ever seen you up close or in anything revealing, I had no idea you looked like THAT!! Holy crap woman, you give strongwomen a good name, I was just scrolling through the page and flew by the pic in the dress the first time (still figuring out my ipad haha) and thought it was some fitness model. I had something worthwhile to say about the front squats too but my mind went blank after the pics, lol, but in a nutshell they looked good to me

    & thanks gobbles for the compliment, you are one of my favorite bodies on the site )
    Originally Posted by dreahere View Post
    Holy crap, Tina! You look ah-maz-ing in that dress. AMAZing. I don't know how many more ways to put it.

    How're the muscleups coming along? You need to give me a heads up when you're getting close so I can prepare my tribute video
    Oops... guess I should have bought it then- huh? It was cheap material, so I just tried it on and enjoyed the dressing room mirrors/lights (which were really good lighting for once).
    Thank you for all the compliments - I'm always a little nervous putting pictures on the internet. I love the way lifting/training has treated me - both physically and mentally, and it's really nice to get these little 'rewards' along the way.

    Drea- unfortunately for me, you're probably pretty safe. I need to get stronger in that low dip movement and I'm still working on pulling myself high during pullups, but...gonna take some time. Check back in a year, maybe.

    Tried to rep you all, but you know...always on spread.
    http://forum.bodybuilding.com/showthread.php?t=172554141
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  27. #1737
    Registered User tina722's Avatar
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    Originally Posted by NorwichGrad View Post
    Congrats on the triples PR! They looked better than the 150 from a week ago.

    BTW, and this is just an FYI, front squats 3RM = max C&J. In other words, you should be able to clean 155-lbs which is 30-lbs more than your BW.. Great job.
    Really? I felt a little more aggressive, but still not quite enough on the third rep. It's good that they look okay at least. 160 next week.

    and, that is total motivation to really work on the clean. I love a new PR to chase.
    http://forum.bodybuilding.com/showthread.php?t=172554141
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  28. #1738
    Registered User tina722's Avatar
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    Week 3 Upper Volume

    Facepulls/pushups to warmup

    Pullups
    BWx5x4

    Double hand kettlebell swing/single hand jerk
    35x10x3/35x3x3

    OHP
    60x5x5
    - these felt harder this week. Still keeping it here next week.
    - For the first rep only, my left elbow flares out to get the rep started.

    T bar row
    2x15

    Sumo deads
    225x1x3
    - this was dumb to do. Fiance was doing BB rows, so I decided to try out the new form. Felt really good, and I think it should fix some problems, but I'm soo sore from saturday. Changing the angle of my feet hits my whole groin/hips much harder.


    Good day. Need to be careful with accessory work (don't overdo it), and put more effort into eating, from here out. Numbers will be much harder to hit.
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  29. #1739
    banned NorwichGrad's Avatar
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    Originally Posted by tina722 View Post
    Really? I felt a little more aggressive, but still not quite enough on the third rep. It's good that they look okay at least. 160 next week.

    and, that is total motivation to really work on the clean. I love a new PR to chase.

    Oh yeah..Seriously. That was a great set. The 3rd rep is usually where your form will breakdown @100% effort. You can do 160-lbs next week no problem. You’ll see.

    BTW when I say ‘clean’ I meant squat clean and not power clean, just so I don’t confuse you ..
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  30. #1740
    Registered User tina722's Avatar
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    Originally Posted by NorwichGrad View Post
    Oh yeah..Seriously. That was a great set. The 3rd rep is usually where your form will breakdown @100% effort. You can do 160-lbs next week no problem. You’ll see.

    BTW when I say ‘clean’ I meant squat clean and not power clean, just so I don’t confuse you ..


    That's clear. and that is what I want - just need to reinforce the correct movement pattern as I think I've been more power cleaning it.
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