Dragon Lady: The Resurrection

[nlmain]

Thanks Guys!! you need days like those to fuel your mojo.

Today's storyline:

A drive that normally takes me 3 hours took me 5 today. It was just nasty between the tropical rain storms, the construction traffic jams....My day finally ended and I headed to my tourist gym, dropped 15$ to spend 2 hours in my rack. Damn right it's my rack. But I forgot my mp3 player, I'm not used to their equipment, no foam roller, no hair bands, didn't eat enough and still sore from yesterday's epic training... This was not boding well. I told myself to suck it and squat.

Squats:
115 x5
135 x3
155 x3
185 x3
205 x3
225 3x1
195 x4.
Not happy with how heavy this all felt, so I went for seconds
135 x3
155 x2
185 x2
195 x8 - Rep Pr + 2. Now that was a proper ramp up.

Cutie powerlifting/strongman from switzerland asked me if I was a powerlifter (my yes~ what gave me away?? big smile). He could barely speak english but I told him about the few comps in our region. He's only here for 3 months though. I let him have the rack since I knew he was putting it to good use and decided to call it a day. Currently enjoyin a glass of red and a nice filet of ostrich.

[nlmain]

wednesday I managed a 6mile blend of jog/sprint/walk in the beautiful sunshine.

As for tonight's torture:
final countdown...
Squats:
115 x5
135 x3
155 x3
185 x3 beltless Pr + 20lbs

I usually wear my belt at this point but considering how I've been repping that range of weight I decided to grow a pair and strap it on later.

205 x2 beltless Pr +40lbs
Gambled on this one. Pleasantly surprised. Was aiming for 3, should get it next time around.
225 x2
240 x0 - god honest fight, almost had it too. I dropped it with a smile because I knew I had it next time I squat fresh. This is my 3rd time squating this week, plus the 6 mile jog. 240 WILL BE MINE!
225 2x1
210 x6 rep pr +2
225 2x1 - really happy to be be able to handle this at this point of the workout.
160 x8 - aiming for 12 but form went to hell at this point from overall tiredness so called it a day.

Plenty good enough for a friday evening.

[LoveMyInk]

why so much squats?

[nlmain]

I am competing in 2 weeks and squats are my weakest link. I know I won't make any gains but I need 225 to feel fine and repetition, at least for me, is the bestb way to feel comfortable with a weight.

Guess what? More squats!

Starting to feel beat up. Only a few more days of this...

Squats again focusing on depth. Brought the camera to make sure. I'll poste vids later. I only wish my squats were half as purty as my bench.

warm up - a full 25 minutes since this is my 4th day squating this week. After a solid warmup my hipflexors felt fine but I have a pinched nerve running down my left shoudler to my elbow. I'll need a day or 2 off.

115 x5
135 x3
155 x3
185 x2
205 4x2
225 4x1 - failed on the 5th single
185 x2
205 x2
160 x6
135 x8

[nlmain]

Here's my 205x2.

I really need to work on being explosive and popping right out of that hole.

http://www.youtube.com/watch?v=7PCuD1rrp9Y

And here's my 225x1 (4th and last one). Depth is a bit high for my liking.

http://www.youtube.com/watch?v=hB8Fdc5M0To

[SPFjudge]

watch your elbows from :56-:59. Keep the elbows down to keep your chest up.

[kjake55]

I know what you mean about the hip explosion. I have the same thing. Some of the squat clinic technique from 2ndFloor journal about getting the glutes more involved seems like it will help. Do you like squatting in the Chucks as opposed to squat shoes?

Oh, and subbed in on your U-Tube channel also. You have some nice lifts in your videos.

[nlmain]

good tips SPF - must keep that chest high.

kjake - they aren't all bad

Warm up: facepulls 35lbs 3x12 superset with shoulder dislocates.
Bench:
95 x5
115 x3
135 x3
145 x2
155 x1
140 x2
140 x3
125 x5
135 x4
with slingshot:
135 x8
155 x2
regular bench:
115 x8

Not a good day; probably went too quickly between my sets and didn't allow for enough rest. Had yogourt as a snack followed by my preworkout/glutamine. Belly did not like it one bit. It was extra noisy all through the workout and I even let out a super noisy one on the 140x3. That just deflated my already crap day. I managed a few more presses than grabbed my stuff and called it a day. Made it home just in time.



I was fine on the glutamin all of last week - I wonder if the belly issue is a cumulative effect or rather something else. Supper seems to be handling fine so far. Knock on wood.

[kjake55]

Man I hate when that happens but what can you do, right? It's all part of who we are somedays. I just ordered a sling shot. I'm looking forward to trying ot out, do you feel like it helps with your bench?

[Hallowed666]

I heard an epic French bootie has a meet coming up
I'm sure I have an appropriate picture but my phone is in my car and photobucket is blocked at work
booooo!

[nlmain]

Deadlift Galore:
135 x5, 155 x5, 185 x3, 215 x3 - no belt
245 x2, 275 x2, 290 x1
225 x2, 185 x12, 225 x2, 245 x2, 275 x1
225 x2, 185 x12
done.

especially happy that I got this done without any stims /preworkouts. Only a couple of scoops of BCAA's.

[nlmain]

Last squat session before the big day...
read an article from Elitefts about getting used to being "uncomfortable". Apparently Mr. Hardcore sleeps on the floor once in a while, although I won't take it that far I understand the value of it in the gym. So I shook it up today.
No cap
No Mp3
No carbs: breakfast before hitting the gym was 3 hardboiled eggs and a little coffee.
no preworkout
practice commands

felt pretty darn good with the work I put out. the mind games are always fun but at the end of the day I should be able to squat these weights regardless. And I did.

No belt:
115 x5
135 x5
155 x3
Belt:
185 x2
205 2x2 - opener
225 x1 - 2nd attempt since depth is iffy
205 x2, 2x1 - dropped in the hole nice and deep.
185 x3
155 x5
135 x6
115 2x6.

for a nice total of 50 weighted squats. I feel ready for this.

[nlmain]

last bench and deads day. Now to relaxe stretch and walk.
No Mp3 payer
No pre-workouts

Bench all paused with commands
95x5
115x 3
125 x3
135 x2
145 x2
155 x1
feeling really good about these

Speed Deads for form
155 x5
185 x5
205 x5
225 x5
185 x5

weight 159 clothed and three meals in my belly. I will be fine for my 158 weight class.

[LoveMyInk]

I am jealous of your heavy lifting!


kick some ass

[KingRexxxy]

last bench and deads day. Now to relaxe stretch and walk.
No Mp3 payer
No pre-workouts

Bench all paused with commands
95x5
115x 3
125 x3
135 x2
145 x2
155 x1
feeling really good about these

Speed Deads for form
155 x5
185 x5
205 x5
225 x5
185 x5

weight 159 clothed and three meals in my belly. I will be fine for my 158 weight class.

are you doing a local meet?, when and where?

[Hallowed666]

last bench and deads day. Now to relaxe stretch and walk.
No Mp3 payer
No pre-workouts

Bench all paused with commands
95x5
115x 3
125 x3
135 x2
145 x2
155 x1
feeling really good about these

Speed Deads for form
155 x5
185 x5
205 x5
225 x5
185 x5

weight 159 clothed and three meals in my belly. I will be fine for my 158 weight class.

I think I weigh more than you! Your gentle cut and my full on dreamer bulk finally crossed paths!

:::Runs ro mirror to see if ass approaches frenchie caliber:::::

[nlmain]

I am jealous of your heavy lifting!


kick some ass

Focus on what is important to you and you will have a good chance of succeeding. Being strong was my priority. I have been chasing bw bench - 1.5 bw squat - 2x bw deads for years. I have the bench down and only a few more pounds to go on the deads and squats!

[nlmain]

are you doing a local meet?, when and where?

St. Marie de Beauce - the sports festival in June as a qualifier for the provincials in the Saguenay this October.

[nlmain]

I think I weigh more than you! Your gentle cut and my full on dreamer bulk finally crossed paths!

:::Runs ro mirror to see if ass approaches frenchie caliber:::::

Ive been hovering between 160-170 in permabulk for over a year. After the meet I will be adding some conditioning to drop the last few pounds to 150 and maintain for the summer which will then give me a 20lbs margin for this winters bulk. Woot!

[wakechica]

Just been lurking, great read - you been working hard I'm sure you'll succeed with your goals

[nlmain]

I know what you mean about the hip explosion. I have the same thing. Some of the squat clinic technique from 2ndFloor journal about getting the glutes more involved seems like it will help. Do you like squatting in the Chucks as opposed to squat shoes?

Oh, and subbed in on your U-Tube channel also. You have some nice lifts in your videos.

Just saw I never answered your question - basically I went from runners to barefoot to chucks in the past years. I have never tried lifting shoes but Id be curious to see if the helped. They will most likey be my next investment.

[SPFjudge]

I started out in chucks and switched to squat shoes a couple years ago and have never looked back. I love them. They also help with depth, especially people that don't have perfect leverages.

[nlmain]

Man I hate when that happens but what can you do, right? It's all part of who we are somedays. I just ordered a sling shot. I'm looking forward to trying ot out, do you feel like it helps with your bench?

I just started using it and it still feels awkward. I need to control the bar bath more.

[nlmain]

I started out in chucks and switched to squat shoes a couple years ago and have never looked back. I love them. They also help with depth, especially people that don't have perfect leverages.

Ive heard quite a few people say that - is there a brand/style that has had more postive comments are any shoe shoud do?

[nlmain]

Just been lurking, great read - you been working hard I'm sure you'll succeed with your goals

Thanks! just subscribed to your thread - I will check it out this evening.

[nlmain]

Meet write up.

The week prior to the meet was not ideal. I was just so nervous about the Dexter (my new pup) situation - would he get along with the cat - with the husband? was this a good idea? How woud the trip go? We needed to drive 8 hours in 2 days. Too many variables for my liking and sleep was light and sparse.

To make matters worse my cheerleader buddy got stuck in some nasty traffic and we didnt leave the city before 7pm. We finally got to the little B&B around 11pm. I needed to walk the dog for an hour to make sure he settled in for the night in yet another strange house. By the time I fell asleep it was 1am and up at 630 to walk Dex before the meet since he was going to be on his own for most part of the day.

I got to the weighs in deflated and tired. Made weight at 156 AFTER a big breakfast of pancakes fruit and cream. The diet may have been a tad too strict this week - I lost 6-7 pounds in 7 days. That certainly did not help with my energy levels either. I had 90 mins between weigh in and lifting so I downed food and drink and tried to calm my nerves.

Squats - felt completley off. 1st attempt 92.5 failed for depth. 2rd attempt - repeat and got it this time. 3rd attempt 97.5kg failed for depth again. I was happy to get at east one good lift in for a +5 meet pr.

Bench - Fet much better and calmer at this point. The right head space. 1st attempt 62.5kg was nice and easy. 2nd attempt 65kg was cool. I figured why not at this point and went for 72.5kg on my 3rd for a no go. Managed a 6lbs meet PR. The jump was too big. I shoud have tried for 70kg instead but I am very cool with this.

Deadift - The bench lit a fire under my ass and I was happy confidant and filled to the brim with cheerios - cracker jacks and doritos. 1st attempt 122kg good. 2nd attempt 130kg also good Third attempt 135kg and made it with a growl. And that despite not having time to compete the full warmup. The last lift went nice and easy. Next time I must add weight to the bar. That was a 16bs meet PR.

So total wise I added 26lbs in a year and under different circumstances I would have been able to give more.

Next one I Ieave early and plan to sleep a good nights sleep. Also I get someone to look after Dex because having him with me prevented me to focus 100% on the patform. That being said I managed to find the fun and meet some cool people.

[SPFjudge]

Meet write up.

The week prior to the meet was not ideal. I was just so nervous about the Dexter (my new pup) situation - would he get along with the cat - with the husband? was this a good idea? How woud the trip go? We needed to drive 8 hours in 2 days. Too many variables for my liking and sleep was light and sparse.

To make matters worse my cheerleader buddy got stuck in some nasty traffic and we didnt leave the city before 7pm. We finally got to the little B&B around 11pm. I needed to walk the dog for an hour to make sure he settled in for the night in yet another strange house. By the time I fell asleep it was 1am and up at 630 to walk Dex before the meet since he was going to be on his own for most part of the day.

I got to the weighs in deflated and tired. Made weight at 156 AFTER a big breakfast of pancakes fruit and cream. The diet may have been a tad too strict this week - I lost 6-7 pounds in 7 days. That certainly did not help with my energy levels either. I had 90 mins between weigh in and lifting so I downed food and drink and tried to calm my nerves.

Squats - felt completley off. 1st attempt 92.5 failed for depth. 2rd attempt - repeat and got it this time. 3rd attempt 97.5kg failed for depth again. I was happy to get at east one good lift in for a +5 meet pr.

Bench - Fet much better and calmer at this point. The right head space. 1st attempt 62.5kg was nice and easy. 2nd attempt 65kg was cool. I figured why not at this point and went for 72.5kg on my 3rd for a no go. Managed a 6lbs meet PR. The jump was too big. I shoud have tried for 70kg instead but I am very cool with this.

Deadift - The bench lit a fire under my ass and I was happy confidant and filled to the brim with cheerios - cracker jacks and doritos. 1st attempt 122kg good. 2nd attempt 130kg also good Third attempt 135kg and made it with a growl. And that despite not having time to compete the full warmup. The last lift went nice and easy. Next time I must add weight to the bar. That was a 16bs meet PR.

So total wise I added 26lbs in a year and under different circumstances I would have been able to give more.

Next one I Ieave early and plan to sleep a good nights sleep. Also I get someone to look after Dex because having him with me prevented me to focus 100% on the patform. That being said I managed to find the fun and meet some cool people.

Awesome

Ive heard quite a few people say that - is there a brand/style that has had more postive comments are any shoe shoud do?

Nah. They're all good.

[nlmain]

Thanks Judge~

My squat was a joke and we dont see much in the bench vid but here is my last deads of the day.

http://www.youtube.com/watch?v=7hnRf5ERX30

[kjake55]

Nice write up! Great DL Vid. You just looked so stoked thru it, made be cheer out loud for you! Congrats!

[Hallowed666]

Danggirl. Great work under way less than stellar circumstances!