Journey to 1000 - May it be good

[beatha]

In honor of SCOTUS not fukng it up completely . . . . . . it's a duh decision and a long time in coming . . . YOU (the majority) DON'T GET TO VOTE ON OTHER (the minority) PEOPLES CONSTITUTIONAL RIGHTS!!!! (not calling out anyone just saying)




Not that the struggle for equality doesn't continue. . . shrugging.jgp but for today I'll take the DOMA decision and be happy with partial rectification of a majorly discriminatory federal law.

[thehobbes]

Yo Bea! GJDM to the gov, honestly surprised that took as long as it did in this day and age. My mind is exploded to think how different things were 20 years ago when we were kids. Seems like I lived in little house on the prairie days compared to someone my age having a kid today, so much change with rights related issues not to mention internet/smart phones. Actually been watching this Full House show lately (lol I know I know) and yeah I watched it growing up, but I keep going holy fark at just the way life was back then with even little things like them using payphones all the time lol.

^^^Whoa, melatonin induced ramble

[beatha]

^^^Lol rambling is all good


Just popping in to bump, . . . yah I confess I no like page 3, lol so anyways bout to run off to grappling it's Gi night yay!!!!
hope it's nothing like Tuesday night were apparently arm-bar Bea was on the menu back this weekend to catch up.

[geek23ka]

this week has been a pretty good week politically speaking (for me, a liberal commie freak flag prol). i was watching texas pretty close, as i'm from there. lots of my friends were outside of the capital tuesday. looks like they're gonna have to do it all over again.

i'm upset over this though
http://www.nytimes.com/2013/06/26/us...anted=all&_r=0

[beatha]

06/28/2013 Friday Sheiko #29 W2W1

Only did the main lifts, skipped hyper ext & db curls as I ran out of time.
Happy to report Thursday grappling went a bit better than Tuesday.


BP
w.u. speed reps 10+ @ bar, 65 , 85
100 x 5
120 x 4 x 2
140 x 3 x 2
150 x 3 x 5

SQ
w/u 5reps @bar, 65, 95, 115, 135
145 x 5
175 x 5 x 2
200 x 5 x 5


more BP
105 x 5
125 x 5
145 x 4 x 4

[beatha]

this week has been a pretty good week politically speaking (for me, a liberal commie freak flag prol). i was watching texas pretty close, as i'm from there. lots of my friends were outside of the capital tuesday. looks like they're gonna have to do it all over again.

i'm upset over this though
http://www.nytimes.com/2013/06/26/us...anted=all&_r=0

^^^That I'm upset about as well. After the last elections that's just so fuking wrong. shenanigans the shear number of disenfranchised voters

http://www.huffingtonpost.com/jeff-b...b_2090237.html

it's hard to believe SCOTUS struck down any part of the voters act. None of the states on that list have earned a pass because the voter discrimination against minorities still continues; though it is downplayed by media during not presidential election years.


Props to your friends for protesting at the Texas capital . . . Please thank them for me. Saw that filibuster from earlier this week on the news and was like YEAHHHHHHHH . Way to go 'we the people' standing up to BIGOTS trying to force their agenda and subvert THE LAW thru funding cuts/increased unnecessary regulations. THAT'S JUST FUKING WRONG!!!!


/end of political talk for now . . . Grrr *news* that despite the effort of protesters those ********* (<-insert choice word) are likly going to get it passed thereby decrease abortion access to the poorest of poor women.... Grrr pisses me off.

[geek23ka]

did you lift in the morning? bc i cant imagine lifting like that after work and then going to mma. either way it's really hard work and props to you, as a force to be reckoned with.

and every word you just typed re: politics. are my thoughts exactly. i have some real anger about the stripping of the VRA. i remember voting in houston when i lived in 3rd ward and the line was an hour and a half long. and when i lived in a fancy zip code? NO WAIT. EVER. i was stunned when i saw that line.

and those are just the people who are able to show up and vote! this game is rigged. we need to bring down the house.

[jjeane]

That is some damn fine benching there Beatha!! And the squats perrty much rock as well.

[thehobbes]

Good benching Bea! How come the bp is split into two parts? I think I've noticed that before, is that the way that program is set up?

[beatha]

did you lift in the morning? bc i cant imagine lifting like that after work and then going to mma. either way it's really hard work and props to you, as a force to be reckoned with.

Thanks Geek that was done before work, bout 5 am ish, almost a repeat of week 1 as I forgot me cheat sheet thus had to use the phone to know what I did last workout 1 . . . Majorly not what I was supposed to do LOL . . . Oh well will have to repeat some of it tomorrow get that squat volume in.

and every word you just typed re: politics. are my thoughts exactly. i have some real anger about the stripping of the VRA. i remember voting in houston when i lived in 3rd ward and the line was an hour and a half long. and when i lived in a fancy zip code? NO WAIT. EVER. i was stunned when i saw that line.

and those are just the people who are able to show up and vote! this game is rigged. we need to bring down the house.

I live in a good zip code so no issue with voting for me but I'm more fortunate in that respect than a number of people living not far from me.
Agreed bring the house down on those bastards and boot em from office. (pipe dream for Red state to turn more blue a purple state it could happen)

That is some damn fine benching there Beatha!! And the squats perrty much rock as well.

Thanks J The benching was tough cause my back was tired from grappling (being manhandled/pretzaled lol) a meer 7 hours earlier.

Good benching Bea! How come the bp is split into two parts? I think I've noticed that before, is that the way that program is set up?

Thanks Ham Yeah its part of the plan. I did it wrong this morning, should have been squat bench squat not bench squat bench . . . anyway ya splits are in the mix . . . below is the color coordinated cheat sheet . . .

blue = bp
green = sq
pink = dl





Off to bed now. Will be back later this weekend to post somewhere besides my own journal.

[thehobbes]

Interdasting... they are trying to fit more sets in while giving you a slight break, I like their deceptive ways, I like it a lot!

[dreahere]

Hai B! Happy weekend. That's some kickass benching.

[beatha]

Interdasting... they are trying to fit more sets in while giving you a slight break, I like their deceptive ways, I like it a lot!

i like it too. Get that volume in.

[beatha]

Hai B! Happy weekend. That's some kickass benching.

Hey BittyBro
thanks & happy weekend.

[beatha]

06/29/13 Saturday ... missed part of w2w1 makeup workout

This morning I did way less warm up than usual. Didn't know if i'd have stamina for too many light reps after yesterday.

elliptical 7 min

squat
w/u 5@ bar, 95
145 x 5
175 x 4
200 x 3 x 2
230 x 2 x 5
got a form compliment from a big dude who looked like PL ... Rowing & RDLing 225 then farmer walking hudos DBs ... yep i peeked while resting since he as in next rack area.

DB flies superset with push ups
35's x 10 + 10 push-ups
30's x 10 + 10 push-ups
27.5 x 10 + 10 push-ups
25 x 5 ... done early my front delts & pecs tired and starting to almost hurt - fearing for ability to hold bar forfront squats up next

front squat
5 @ bar, 65, 95
125 x 5
155 x 3 x 2
175 x 2 x 5 ...
PR's all working sets just for going heavy ... never tried more than 115 before today

[thehobbes]

Damnnnn you can FRONT SQUAT 175?!! That's friggin' awesome, mirin' hard.

[beatha]

Damnnnn you can FRONT SQUAT 175?!! That's friggin' awesome, mirin' hard.

Dammmmnnnn i know i'm fuking amazed myself. It was not easy ... had too keep saying " Elbows Up Up "

Mega veinage in my forearms ... they were poppn like BAM

Happy get hair done by a pro day .... so under salon drier burning shyt outta my scalp to get some of my locs dry. gonna do some journal hopping to distract myself from the pain.

[beatha]

7/1/13 Shieko #29 W2W2

Logged another DL partials day, this time I internally bitched a lot less, so I must be adjusting mentally at least.

w/u cycling 10 min

DL w/u mixed sets of 3-6 reps RDL & speed DL @ bar, 135, 155, 175

DL to Knees (lol most reps I didn't go to lockout)
190 x 3
225 x 3
265 x 3 x 2
285 x 2 x 4


Next was random mix of stuff while waiting for a bench

Seated OHP
bar x 8ish
95 x 7

Rear DB Flies
10 x 10ish

misc RC work
5# x 5-8 x 6

Lunges
25# plates x 5 per leg x 3


BP (mostly paused reps)
100 x 5
120 x 6 x 2
135 x 6-7 x 4 . . . 5# more than called for but meh.

Cringing.jpg while doing more waiting. Power rack this time. I watched 2 young guys do some of the worst DL form I've ever seen. Good thing it was all sub 2pps thus neither appeared to hurt themselves by the grace of Princess Sparkle Pony though she was Fing horrified as well.



Rack Pulls
210 x 4
245 x 4
285 x 4 x 2
295 x 4 x 4 . . . 5# less than called for but I was not in donut hunting mood after all the thumb twiddling.

[thehobbes]

Hoorah to princess sparkle pony, HOORAH! I'm still confused about the DL to knees thing, what is that for? Strong OHP.

[beatha]

Hoorah to princess sparkle pony, HOORAH! I'm still confused about the DL to knees thing, what is that for? Strong OHP.

Pull to the knees to "improve deadlift off the floor" so far all my reading leads to that explanation.
{Knock on wood} I don't have problems off the floor in general but in the last few workouts I noted that "knowing" I'm not going to lock out makes me concentrate on (1) not let my hips rise too fast and (2) maintain lower back arch/ proper head angle and (3) keeping my belly full of air as I explore off floor then try to stop before mid thigh. I don't even wanna imagine the potential injury/tweak should I let my core relax mid rep on a halted DL.


Thanks for OHP comp I've hadn't done em in a while so it was nice to see I didn't lose ground with that lift.

[thehobbes]

Gotcha, was mega confused why you didn't just do deficits, sounds like you've got it down to a science though. Can't argue with someone who's DL max is an entire midget more than mine.

[beatha]

^^^ yay don't argue or i'll have to toss dat aforementioned midget at ya

so musta had better form this tine around with DL partials as my back is not sore / tight as it was last week .... woot woot 2 cheers for good form lol

no-gi training went well ... worked on few new escapes, kicks, blocks & parries before going to groundwork ... felt better with tonights 6 min rolling matches than the ones from last week - my counteroffensive grappling was better - no arm bars on Bea night.

may lift & do combative training tomorrow or not shrugging.jpg

[jjeane]

May lift or do combative training
OR EVEN BETTER
Cook epic food porn for you bb.com friends!!

Still miring the 175 FS. 115 is my max. 175 would be awesome, dreaming of BW cleans.
Glad the partial DL's went better. That is a lot of work on the back!! Have a happy 4th Beatha!!

[thehobbes]

Happy Fourth Bea!! Lol at midget, do not throw that at me, however any cheeseburgers or ribs hurled at me would be just fine.

[2ndfloor]

Hi! Thanks for stopping by in my journal! I was looking at your tip above to pull to the knees to improve the lift off the floor. My sticking point tends to be the floor or just 1 inch above it, so I'll have to try this. I haven't done heavy dl's in a long time, but as soon as I progress to the point in 5/3/1 where I'm struggling to get 1, I'll have to focus on the pulling to the knee. Thanks!

[thehobbes]

Bea, I know you're working on the pull to the knees method, but what amount of distance would you suggest for deficit DL? I'm really stuck at my max and gonna give the deficits a try first, never done em so really unaware if it should be like 3" or 6" or something completely different. I can't budge the friggin thing, once I get a lift even the slightest bit up I'm good though graahhhhh!

When will it be mine turn for Beasty Bea DL strength? Srs getting very frustrated I can't even crack 3 plates.

[beatha]

Hi! Thanks for stopping by in my journal! I was looking at your tip above to pull to the knees to improve the lift off the floor. My sticking point tends to be the floor or just 1 inch above it, so I'll have to try this. I haven't done heavy dl's in a long time, but as soon as I progress to the point in 5/3/1 where I'm struggling to get 1, I'll have to focus on the pulling to the knee. Thanks!

Bea, I know you're working on the pull to the knees method, but what amount of distance would you suggest for deficit DL? I'm really stuck at my max and gonna give the deficits a try first, never done em so really unaware if it should be like 3" or 6" or something completely different. I can't budge the friggin thing, once I get a lift even the slightest bit up I'm good though graahhhhh!

Morning guise

Let me preface my response by saying, I'm no expert ~ pulling to the knees / deficit deads ~ are both new to me. Others like 80's / the brah in the PL forum maybe a better place to go for sound advice. All that being said. Setup is everything. Repeat. Setup is everything. I pull conventional so I'll use what I remember about the times I could not break the bar from the floor. (1) started with my hips too high (2) stood too close to the bar so my shoulders were too far forward of the bar when I gripped up (3) left the slack in the bar and started the pull with my back . . .

This is the vid I watch when I'm feeling like my form is off and I need to keep going over the "how to pull" in my head.



Distance for defict dead? Ah I've see people do them on the steppers, standing on a pair of 45's or even on a wooden block about 2 ft wide roughly 6" tall - made up of three 2 x 6's screwed together -what I plan to do is try all of those out at 50-75% of 1RM in sets of 2-3 reps which is the scheme in my program.

When will it be mine turn for Beasty Bea DL strength? Srs getting very frustrated I can't even crack 3 plates.

You"ll crack that 3 plate wall soon Brohametta Perhaps post a form check vid in PL area maybe those guys will know if its a form and/or strength issue.

As strong ad your back is I was kinda surprised when you switched to sumo last (?) year. i've tried it and found conv way easier but we are all built differently so choice is really what works for you. /rambling

[beatha]

Saturday Sheiko #29 w2w3

w/u cycling 10 min

Squat
w/u
5+ @ bw, bar, 75, 105
working sets
145 x 5
175 x 4
200 x 3 x 2
230 x 2 x 5


Bench Press
w/u speed reps
10+ @ bar, 65, 85
working sets
mostly paused, few more reps than called for and 5# more than plan
105 x 5
125 x 4
145 x 3 x 2
165 x 3 x 2
150 x 5
130 x 5
110 x 7

Pec Dec Fly Machine
70 x 10
80 x 10 x 3
70 x 10
the squeeze at end of each rep was killer ... way more burn than with DB's

Squat (more)
145 x 5
175 x 5 x 2
200 x 4 x 5
pooped at this point

Hyper Ext
some bw others 25# plate
8-10 x 5

[tina722]

Saturday Sheiko #29 w2w3


Bench Press
w/u speed reps
10+ @ bar, 65, 85
working sets
mostly paused, few more reps than called for and 5# more than plan

did you set your max low or you're just that good?

Pec Dec Fly Machine
70 x 10
80 x 10 x 3
70 x 10
the squeeze at end of each rep was killer ... way more burn than with DB's

brohette at heart. feel the burn.





really nice job. I can't imagine getting back in the rack for more squats after the first round.

[beatha]

did you set your max low or you're just that good?

Ah na o__0 she didnt

... BuffingFingernailsOnTee.jpg & smirking ... T don't know Bea IS dat good

j/k a little bit lol


maybe a bit low set BP max at 200 .... best paused is 193; best touch and go from december is 195 (if i recall correctly) ... 7 months later forms better so true max might be 205+(exciting thought) ... will test in about 6 weeks

brohette at heart. feel the burn.

love dat burn

really nice job. I can't imagine getting back in the rack for more squats after the first round.

Thanks Tina
It was really tough to get back in the rack and i had to do some self motivational muttering/coaching. Oddly because i was so focused on each rep i think round 2 form was probably better.