Journey to 1000 - May it be good

[beatha]

Amazing lifts, keep it up!

thank you i shall keep at it. lifting heavy is the way to go

Oh lawd. I saw somebody put up some sawhorses in their home gym once due to no power rack. Not sure if your work gym is like a secondary gym for ya so you're not going super heavy there anyways, but is an easy idea to ensure you can prevent a major accident. Can't remember the last time I failed a squat rep but the day I do I will be thanking the honey glazed gods of prosperity I had safeties to grab the bar for me.

been a while since last squat fail, happened during a peaking phase - wt was 285ish - so not exactly a frequent event. depth and toes i plan to add a pair of saw horses to gym. later in the spring i will going to go above 265 ... watching intertubes for used bumper plates at a good price. the floor has 3/4" stall mats so iron or bumper reguardless should have no problems if I dump a load off my shoulders being buried in a squat. at half of 5'2" thats a short distance to dump it from lol.

Curious as to what a good way to widen the holes on the 45s is?

I made the hole bigger using a grinding bit (1 inch cylinder shaped bit) made for metal. Plates are iron and kinda soft so other than letting my drill cool down between rounds of grinding no biggie. a metal file might work but ahhhh it would take 20 min before a sane person would gave that up lol ... it only took two min before i was like nope power tools .

[beatha]

1/5/15 Monday Squats & Bench

Not noted by did some warm up exercises (bw, bands and bar & lighter sets of 10) before boths lunch and afterwork sessions.

Squat
8@135,165,205 x 2
4@205 x 2
8@165 x 2

^actual, plan in theory (60-65% 1RM) 8@205x5 ... will try this again with 185 and do straight sets

Bench Press
8@135 x 2
8@115
8@125

^actual, plan in theory (65-70% 1RM) 8@130x5 ... ah my bad; next time will just put 130 (damned near the avg wt today) on the bar lol

So this was a day of trying to find my cardio weights
today sucked but got some muscle building reps in...the rep goal was met even if i had to drop wt. :/

also best of all i figured out today why my rt ankle never quite heals .... its the squatting and supinating on my strongest side; the same side that i had chiropractor work to snap me back to normal ... now i have another problem to fix with my squat technique. lol does this fixing chit never end (not srs ... i know it takes work)

[thehobbes]

Lol finding your cardio weights. What was the origional injury to your ankle?

I made the hole bigger using a grinding bit (1 inch cylinder shaped bit) made for metal. Plates are iron and kinda soft so other than letting my drill cool down between rounds of grinding no biggie. a metal file might work but ahhhh it would take 20 min before a sane person would gave that up lol ... it only took two min before i was like nope power tools .

Cool, thanks, yeah doing that with a metal file would be like trying to saw through prison bars for 17 years.

[beatha]

Lol finding your cardio weights.

lol yea cardio aka anything over 5 reps

What was the origional injury to your ankle?

Ankle issues started early last year with a painful cyst in the rt ankle cause unknown but while dealing with it had a mild sprain. Dr's treatment was a shot and rested 10 days till it stopped hurting ... month later I sprained left one lol between two of them pain :/ ugh
kept training (mma, jits & pl) and walking badly for months tripping. Left healed fine. Right has tendinitis ... official diagnosis so other than rest what is cure? i rest then squat then rest again because it aches. old b is old but in the new year after months off going back to jits excited i am excited.

now that i think i know cause of continued itis, beyond daily use, i will work to consciously stay flater footed under load. need to keep ankles healthy enough for pivoting and lateral motion.

[beatha]

1/6/15 Weak Point Training

Foam roll & RC exercises with bands

OHP
8@42,55,65x3

DB Curls
12-12@20's x 3

BOR
8@65, 80x3

Rear Delt Flys
10@10's x 3

[Echo814]

Heya B!

Glad to see that the ART has helped and you are back on the training.

Ugh, ankles suck don't they? I have a missing piece of bone in my right ankle and bone growth right next to the left. When they start hurting its like the world ends

The new gym set ups sounds good Gotta love not fighting for a squat rack or power cage.

[thehobbes]

Oh a cyst origionally, that's weird. :/ Glad you're getting it sorted brahette. Lol at old Bea is old. Do you even qualify for the OV35 yet?

[izzygrant]

congrats on your own gym B, that's exciting!! it's a lot of work sourcing stuff but it will definitely be worth it. nice bodybuilding workouts too - I'm right there with you

[ilovethe80s]

Yay you are getting your own gym!! You'll love it

Good detective work on the ankle, hopefully it will be an easy fix now that you know what the problem is.

[beatha]

Heya B!

Glad to see that the ART has helped and you are back on the training.

Ugh, ankles suck don't they? I have a missing piece of bone in my right ankle and bone growth right next to the left. When they start hurting its like the world ends : p
l
The new gym set ups sounds good Gotta love not fighting for a squat rack or power cage.

I totally loved what art plus traditional chiropractic snap/crackle/pop has done for me.

ouch your ankles sound more jacked as mine ... wish there was the same kinda art solution for biitchy ankles but since there is not ugh

Oh a cyst origionally, that's weird. :/ Glad you're getting it sorted brahette. Lol at old Bea is old. :roll-eyes: Do you even qualify for the OV35 yet? : D

getting ankles sorted but ya i am old(er) so def qualify as OV35 lol

congrats on your own gym B, that's exciting!! it's a lot of work sourcing stuff but it will definitely be worth it. nice bodybuilding workouts too - I'm right there with you : )

thanks izzy I am loving having (mostly) my own gym but being at work while lifting still feels weird ... had 2 times where I had to stop to do tech support in my gym clothes because it could not wait ... smell me now instead of later lol ... j/k i do clean up

joining ya to doa bit of bodybuilding in 2015. More muscle means more strength and power potential ... which I think besides better technique will get me to 1000. I have pleanty of head room in 165 wt class to add muscle and if I can lift better for it I will think a difficult water cut worth it.

Yay you are getting your own gym!! You'll love it : )

Good detective work on the ankle, hopefully it will be an easy fix now that you know what the problem is.

gotta say lifting super solo is a nice change requires bit more discipline to get it done (so easy to get lazy with it just sitting there) but its worth the effort to build that space.

hopefully i've figured out the ankle problem by 2016 wanna stop having to thinking about each fraking step I take and foot contact under load ... want that to once again be automatic like a heart beating ... no thought required.

[beatha]

1/8/15 Thursday

Squat
5 @ 150,185
3 @ 205, 225
1 @ 260 x 5



Real time version



Slow 4x version


Paused BP
8@ 115
6@ 135
4@ 150
1@ 160 x 5



Decent sessions, squat at lunch and bench after work, both went well. Had squats reps that were not good form or at least form I'm trying for - shallow and not upright enough imho - blue painters tape next vid to mark hip and knee may even put on onesie most days.

Yes I am sticking my ass out on purpose to remind me to sit / lead with my hips not my knees lol. I need to make it less of a 2 piece movement but that day was just a training session to correct the knees leading and the forward push outta the hole. Watching the bar end I see bit less forwared motion but it's there a tad esp on the last 260 rep and 2nd 225 rep . . . if I don't sit back enough I end up making that jacked motion.
Still working on it. But plus side is I "screwed" my feet in to the floor and maintained good foot contact thus no hobbling post workout.

[thehobbes]

Those 260s looked like they went right up, no struggling or grinding it out at all, just popped right back up. Slow vid not showing up for me, interested to see what that looks like.

[beatha]

Those 260s looked like they went right up, no struggling or grinding it out at all, just popped right back up. Slow vid not showing up for me, interested to see what that looks like.

Nope no problem with 260 singles that day.
Workout log post next. Nothing special just the lunch sessions.

[beatha]

1/12/15 monday

Squat
3@150,185,220,245,260x3
Have vid of top sets next post


1/13/15 tuesday

Paused BP
8@115
6@135
5@150
4@170x4 some tng reps

DL
3@135,170,205,225,260,295

[beatha]

Rest Day.

Watched Monday's 260 triples vids from an angle I have never filmed training before and decided . . .I can't squat for CHIT.

My feet and knees know not how to line up, no wonder my ankles hate me, all that wiggling/twisting under load. Grrrrrrrrrrr!!!
On 2nd rep of 2nd set rep I seem to have found my foot and knee angle but it took 4+ ugly reps to get there. The knees coming back inward during earlier reps has more to do with me pulling knees back inline with the toes before completing the squat. So 3rd item needing fixing - learn where I need my feet (width & angle) to be before that 1st rep so I don't over exaggerate pushing knees out - avoid mid-rep correction by getting that setup right.

real speed


link to slow 4x version
http://youtu.be/iEF46Jegusc


Ignore the ugly faces and look at my feet/knees tracking. Srs. Not playing LOOK AT THE FEET. lol
1st set sucks, 2nd set better and 3rd (no vid posted) I totally didn't sit back like I shoulda

[beatha]

1/15/15 thursday

Squats
(SBD & flat shoes)
8@45,80,115,150,185x5

Form much better surprisingly with the flat shoes.

Speed BP
8@45,80,115,130x5

[izzygrant]

they look fine to me? srs there's a bit of knee varus and correction but nothing horrifying. from your description I thought the world was ending lol. when my squat looks like that, which it frequently does (and worse), it's often because I'm not keeping a tight core and upper back and "dump" into the bottom a little in the last few inches.

[beatha]

Sorry Hyper critical of myself I guess :/ too much time in front if the pc picking this apart. thanks Izzy for a bit if a reality check with your post. Still needs work but not in category of total chit.

[beatha]

1/16/15 WPT/Misc BB style Friday

OHP
8 @ 45, 50, 60, 70, 80 x 3

BOR
8 @ 115 x 4

Glute Bridges
8 @ 150 x 4

DB Tricep OHE
8-8 @ 25's x 3

DB Bicep Curls
8-8 @ 25's x 3

[thehobbes]

they look fine to me? srs there's a bit of knee varus and correction but nothing horrifying. from your description I thought the world was ending lol.

x2 Impressed with how wide you get your hips out there Bea, especially with shorter legs, squats make you look taller lulz.

[beatha]

x2 Impressed with how wide you get your hips out there Bea, especially with shorter legs, squats make you look taller lulz.

Much appreciated that you think anything lol let alone squating could make me look
taller. would rep you for that if I was not on spread.

todays workout post next.

[beatha]

1/20/15 Tuesday
arm circle, leg swings, hip circle and other dynamic stretching

lunch session warmup
(SBD & flat shoes)
Speedy Squats
8 @ bw, 45, 80, 115, 150

Squats(belt on)
7 @ 170
7 @ 185
5 @ 205
4 @ 225
1 @ 260 x 5

after work session warmup
Speed BP
12+ @ 45, 60, 80, 115

Paused BP
8 @ 135
6 @ 150
4 @ 160
1 @ 170 x5
tng amrap 10 @ 135

CGBP
12 @ 115 x 3

[beatha]

1/23/15 Friday

Supposed to DL after this but MEH ugh it was getting late and I had not yet started commuting :/ . . . may join community gym near my house just so I can make up some missed part of my workout on weekends.

*vid of last 2 working sets for each exercise


Squat
SBD / Flats
3+ @80, 115, 135, 155, 170
Belt on
3 @ 205, 225, 260
3 @ 275 x 3* vid
These also might be a no wraps squat REPS PR o__0 as I can't recall ever doing 275 wrap-less for more than a single

Squats are in 1 thing at a time fix mode. Swap heeled shoes for flats and make a distinct hip break before knees.

Have less forward motion with flats and hit parallel easier ... perhaps cause i was not fighting to stay off toes . Still need to go a bit deeper and bring my left leg up in strength to right (obi-wan noted i gotta bit of uneven push and thus wiggle) but I'm 4 months from a meet so not getting too critical again

Next tech fix is push back into the bar before coming outta the hole.




TNG BP
8 @ 80
6 @ 115
5 @ 150
3 @ 183 x 3 *
-2# as as I left collars off just in case I had to dump it ... bar alone is 43# per my scale but with collars 45#.
Thinking that next time I'm putting them on as I clearly can do a triple tng here.


Bench sets looks good. Now that hips and back better I have a real arch just need to use those legs. Those lacked srs leg drive.

[jjeane]

Hi B! I think your squats are looking good! I agree with Izzy, don't be so hard on your self. You are one STRONG B!

[beatha]

Hi JJ You guys are right I need not be over critical l ol not like I get paid for this fun stuff and will starve otherwise (perspective who da thunk) .... I have reset my focus ... fixing form while lifting at level where I keep getting stronger and stay injury free.

I hope you posted an update in your journal as I wanna hear how your meet training is going m'kay I think it's in the very near future No?

[beatha]

1/26/15 WPT & Delightful Deads Monday!!!

Lunch session
DL
w/u 5 @ 43, 113, 135, 170, 205
3 @ 225, 255, 275 belted
1 @ 325 x 3
In summary awkward ... top set volume wise I will do better next week. Promise to myself.

After work session - WPT stuff
Wall Squats
3 min amrap

Wall Sits & Ft #15 med ball hold
3 to 4 min w/breaks as necessary

OHP
8 @ 80 x 3

DB Curls
8-8@ 22.5's x 3

DB rows
10 - 10 @ 44

BOR
8 @ 105 x 3

Abs (several diff exercises)
~60 reps

[jjeane]

Hi JJ You guys are right I need not be over critical l ol not like I get paid for this fun stuff and will starve otherwise (perspective who da thunk) .... I have reset my focus ... fixing form while lifting at level where I keep getting stronger and stay injury free.

I hope you posted an update in your journal as I wanna hear how your meet training is going m'kay I think it's in the very near future No?

Yes, stay injury free please!!
No update. I bombed. But thanks for asking. I let me head get in the way of the lifting. Next one is in March and that one is for fun. The next one I am serious about is May. Time to do some building.
The great thing about deads on Monday is they are done!

[beatha]

oye sorry to hear the head got in the way but it happens sometime unfortunately :-/
enjoy the prep & training in general esp since the next is a fun event

[beatha]

1/27/15 Tuesday

w/u wall, band and bw squats

Squat
w/u 5-8 @ 43, 80, 100, 120
5-6 @140, 170
4,5,6,6@ 205 (comma between reps per set)

Paused BP
8@95,115,135,150x4

CGBP
9,7,7@135

[thehobbes]

Mirin' the full plate on close grip at the end, yeahhhh buddy!