TINAs nutrition and training log

[jjeane]

You are just moving right along on the Oly lifting Tina!! Excellent job!!

[tina722]

Lol'd a little, I wonder what the medical insurance code is for removing a splinter from one's butt. Glad you were not seriously injured though, that was about as graceful of a fail as you could get.

hahahah- I never even thought of that. I edited the video short because the min after that was spent grabbing at my butt - that looked a little odd.

we'll see what I can do after this powerlifting meet in July I think the women's bar is going to help you a LOT for snatches - I didn't notice it as much for cleans, but with the snatch, it's just so much easier to grip and handle. I haven't done any in a while but it looks to me like you aren't quite finishing your extension - your feet leave the floor a little too early and because you're jumping, not as a byproduct of a really aggressive hip extension + shrug.

I'm so excited for the women's bar - he let me hold it and I could fit my hands around it really nicely. ok. finish the extension, got it.

That is a huuuuge clean, Tina. I agree with izzy, you can totally FS that weight no problem but were probably still in 'holy crap I can't believe I just caught that' mode lol. Nice work!

Thanks Laura. I'm excited to try it again - but I want 150 next.

Congrats on the PR, Tina.. Nice work on your first snatches..


Just receive the bar with more authority.. Once you pop your hips, snap your elbows in position.

Maybe do some light power snatch next time, first focusing on snapping the elbows.. Once you are comfortable with this, you can add some weight and receive the bar in full snatch position with the same elbow snap..

Thanks NG - finally getting around to the snatch - I think we talked about them last year

Got it. Will do.

Nice oly lifts Tina really coming along!

You are just moving right along on the Oly lifting Tina!! Excellent job!!

Thanks ladies.

JJ- never would have made it this far without you pushing me.


*********

Yesterday

High Bar Squat
155x3
175x3
185x3
195x3
*beltless, high bar PR

Pause Squats
135x3x4

Pullups
BWx7x3

Trap bar deads
185x12x4

some accessory stuff

[shesprints]

How's the high bar squat treating you? That looks like amazing progress! Are you intentionally focusing more on quads with the high bar + trap bar deads [which are more quad dominant]?

Also, hi. Sorry I haven't stopped in lately, I had a bad case of envying what I couldn't do myself (all better now). Your Oly lifts look great. Congrats on PR city.

[SophieM]

I wish there was a female bar in powerlifting meets. Though deadlift bars are awesome, I have small hands and would definitely benefit from a thinner bar.

[beatha]

GJ with the Oly lifting and all the rest. When I saw the post about the butt splinter I was like lol btw let me not forget to say congrats on the PR's

[tina722]

http://www.catalystathletics.com/art...?articleID=106 just posting this here so I can find it later. will say hi again

[jjeane]

Let me know what you think of the female bar. I don't know how I got along with out one.

Nice squat PR!

[tina722]

How's the high bar squat treating you? That looks like amazing progress! Are you intentionally focusing more on quads with the high bar + trap bar deads [which are more quad dominant]?

Also, hi. Sorry I haven't stopped in lately, I had a bad case of envying what I couldn't do myself (all better now). Your Oly lifts look great. Congrats on PR city.

Good! Which is really nice, I hated them for the last few years. And, it's funny you point that out...no, I feel my weak point is my glutes for both these lifts. They give out and my quads take over. I'm working on not letting that happen.


No worries, I know there are phases in training "life" - I know you'll be around. Thanks, all this food is treating me nicely.

I wish there was a female bar in powerlifting meets. Though deadlift bars are awesome, I have small hands and would definitely benefit from a thinner bar.

I know what you mean, it is amazing to hold the bar and feel my fingers wrap all the way around.

GJ with the Oly lifting and all the rest. When I saw the post about the butt splinter I was like lol btw let me not forget to say congrats on the PR's

haha. so awkward to get it taken out too. :P

Thanks!

Let me know what you think of the female bar. I don't know how I got along with out one.

Nice squat PR!

eek. I'm so excited, Ialmost got up early today to go before work, but it just wasn't realistic. 45min drive there, 60min train, 45min back to be late...nope, will just wait for tomorrow.


****

a few days ago.

Bench
110x4x3
95x8x3

Pendlay
95x8x4

OHP
4x10

laterals/curls/pulldowns

yesterday

Front squat
125x5
135x5
140x5

RDL
145x8x4

Hack squat
4x12

leg extensions

[shesprints]

Nice accessory lifts. The RDLs will likely help with more posterior chain activation. Do you do GHRs regularly? Those are doing wonders for my glute activation (I'm quad-dominant, it's bad). I can see why you would focus on front squats because they so directly apply to cleans, but it is hard to avoid leaning on quads for them for sure.

[tina722]

6/22/14

Snatch



Women's bar was amazing. Feeling much more comfortable with the snatch, although there's still tons of room for improvements.


Power Clean

89x3
109x3
114x3
119x3 PR for rep. although the last two mostly turned into a full clean


Clean pulls
Felt a little more natural with bumper plates, but I wasn't quite sure how to bring/let the bar down. Ended up catching it with my thighs most of the time.



^lighter ones. Heavier ones, I felt I wasn't getting my elbows up enough. Also, compensated for that by (wrongly, I assume) throwing my head back more.




Swiss bar bench
1x5
1x3
3x1
1x6
1x15

Think the heaviest single was 120ish.

Farmers
110x couple runs
150x couple runs


Great day.

[shesprints]

Really nice clean pulls! The snatch, you're right, needs a little work--you see that you're too far forward on the catch, kind of half-repping your position and leaning into your glutes and toes instead of coming back. I used to do drop snatches to try to get a little deeper on the catch, along with overhead squats, which helped some.

Looking good on the bench press. Whoa I'm jealous of your strength there.

[tina722]

Really nice clean pulls! The snatch, you're right, needs a little work--you see that you're too far forward on the catch, kind of half-repping your position and leaning into your glutes and toes instead of coming back. I used to do drop snatches to try to get a little deeper on the catch, along with overhead squats, which helped some.

Looking good on the bench press. Whoa I'm jealous of your strength there.

I was working on doing a power snatch - forgot to put that in, so I think the half-rep is okay for now? What do you mean by coming back? I know I jump forward quite a few times to get under the bar.

Clean pulls were fun, and felt more natural but still awkward!

***

Today

Beltless high bar squat
185x3x4

4"inch deficit conventional deads- beltless
165x3
185x3
205x3
215x3

step ups/split squats/leg extensions

[NorwichGrad]

Great work on the snatch and pulls, Tina!



Between you and Boomer and Bubz and Epolis and JJeane and a couple of other chics here, you ladies are spreading the weightlifting love like a bad case of Chlamydia in a frat house..

[shesprints]

ohhhh, wow, my bad--I didn't know you were doing power snatches. I still think you were leaning too far into your knees and toes (that's what I meant by forward).

GJ doing step ups, underrated exercise! Deficit deads are impressive, as always. Seriously, that's going to make your first pull amaaaazing (already is, actually, you seem strong off the floor).

[ilovethe80s]

How do you like benching with the Swiss bar? Niiiice deficit deads, 4"!

[serinebean]

Great work on the snatch and pulls, Tina!



Between you and Boomer and Bubz and Epolis and JJeane and a couple of other chics here, you ladies are spreading the weightlifting love like a bad case of Chlamydia in a frat house..

^^what else can I really add!?? haha!!

[thehobbes]

4"inch deficit conventional deads- beltless
165x3
185x3
205x3
215x3

Great job, that's a pretty big deficit. What do you use for it, do you stand on a box/step?


LMFAO at NG

[LoveMyInk]

Nice deficit deads, especially beltless


Hope you are doig well!!

[tina722]

HI GUYZZ!!!
I'm keeping up with lifting, just no logging. Finally got back on protein and creatine and hoping for strength increases.

Deficit deads are using the quarter plates, so estimate 4inches?



My snatches need help!! My bar comes way forward in front and I'm really slow to get down (still just powering it up). I've done snatch pulls and the bar path feels okay here, but I can't get it to transfer to the real thing.

Today

Power snatch
35-55xa few

http://youtu.be/Nucvmb-v8dM (from a week ago, but todays look similar)

Snatch from blocks-tried to learn how to get down faster
35-55x a lot

http://youtu.be/NbX1QOuQAAQ
http://youtu.be/yZhUWBgSKK4



Power Clean - still liking this for teaching a strong third pull
89x5
99x5
109x5
114x3x3

Bench
110x5x2

Farmers
140ish each handx 3 trips

[jjeane]

Hey!! I was just thinking about you this afternoon!

On the snatches. Tuck those wrists back and keep those arms going up. I had that same looping problem. Let me see if I can find the link to the vid Charis made for me on it and I will PM you it.

Also, Joel is coaching a lady who is a Paralympian. Is there any way to maybe get that set of 10# bumpers back from you? I would like to send them to him for her if his gym owner has not already bought a pair.

How is everything else going? Miss seeing you on here!

[tina722]

PM'd you back.

****

Today

Back Squats
190x2 (x5)
190x5

Conv. Dead
235x3 (x2)
235x5

Pullups
3x5

Single leg leg press
4x10

Leg raises
3x8

[shesprints]

Tina! So good to see you back. How's life??

I can't comment too much on the snatches because I never did them much (cleans apply more to track). But... I hear simply doing more overhead squatting can help. Hey, at least you get the weight up fast. So it's not a strength issue (I assume).

Fun fact: Dan John just did a Fitcast interview in which he claimed that women who can do 3 pullups, 3 bodyweight dips, and squat 135 are universally "smokin' hot." So... you and some other ladies I know are apparently, like, maxed out according to some slightly misogynistic rubric. And also simply impressive. (Seriously, though, I found that claim really funny.)

[tina722]

^^^HI! Things are good, snatch might be improving?! I'll be working on keeping my weight on my heels and the bar close to me. I'm hoping to add in a second day of Olympic lift- skill work/week. Should help a lot.


****

Feeling strong lately. I like it.


Over the weekend:

Snatch work
up to singles at 75

Power cleans
89x3x3 (some jerks)
104x3 (one jerk)
119x3

Bench
95x3
110x3
125x3
140x2 with a lot of help on the third
110x5x2
115x5

Tire Flips
3 runs



Yesterday

HBBS
195x2x5
195x5
*eep. soo excited by how easy this felt. especially, since the 5 reps on the 6th set was smooth too. Deload coming up, but excited to break the 200+ range

Sumo deads
235x3x2,plus some singles to check for lower back rounding
260x1
* dropping conventional for the next few months, it's been adding too much lower back work that I don't recover from in time for the weekend. Sumos felt much better than I remember, with no lower back rounding and my glutes/hips actually doing some work. 260 felt smooth, which was even more surprising, and it was a stop on a high note. I also need to remember to do snatch deads; I want to keep these dynamic/in the mindset of doing real snatch pulls.

Bench
85x3
95x3
105x3
110x3

Chinups
4x6

Deload for the next week, so I'm back to not posting.

[tina722]

Hello ladies. I’m back and will be logging. But it’s in the supplement section: http://forum.bodybuilding.com/showth...hp?t=171131701 (high resolution photos coming)

It’s a log for total transformation to get shredded. :P

I’d love to have some support, so please stop by. It'll be a 10ish week challenge, and I'm hoping to lose 10lbs, which is probably not enough to get me shredded, but I would like to see some revealing of the muscle I have (or not) built.

To entice you: http://forum.bodybuilding.com/showth...post1432738441 link to my application with some low resolution photos. :/

And training-wise, I’ve actually (gasp) been sticking to a program. For the last 10 months or so, I’ve been getting online training from TSA: thestrengthathlete.com

I started with these maxes: BS(210), BP(110) and conven DL (265)
Maxed out in December 2015: BS (242.5), BP(137.5) and DL (302.5)
I’m peaking right now and will max or do a heavy triple in 3-4 weeks.

I’ve seen that a number of you are still around, so I will definitely stop by and I’ve seen a number of new logs, so don’t be surprised if I randomly subscribe.