Good Things Come In Small Packages

[BubsNBean]

dropping weight AND you cut the grass?


where do i sign up for this

Lol. I grilled for dinner too

[RyouBakua]

Lol. I grilled for dinner too

[BubsNBean]

4/28/14 Westside- Upper Body Heavy

Warm Up
Push Ups x10
Flat Bench 45 x10
Push Ups x10
Flat Bench 45 x10
ROM
Pec stretch

Flat Bench w/Chains
55 + C x4
55 + C x4
55 + C x4
55 + C x4
65 + C x5
75 + C x5
85 + C x5

Rack Lockouts- CG Low
65 x8
80 x8
90 x8

DB Flyes
20s x10
20s x10
20s x10

Lying DB Tricep Extension
20s x10
20s x10
20s x10

Incline DB Press
20s x10
30s x10
30s x10

Cambered Bar Pressdown
#8 x15
#8 x15
#8 x15

Notes
-I may have effed the numbers for lockouts, I don't remember them being this low in weight...
-Bench felt pretty good, strong
-Pecs are sore today
-Had another sleepless night- nephew is in the hospital with severe dehydration and the flu, so I was up all night talking to my sister.
-Will hit legs this afternoon, then hip hop.

[LadyLore420]

Sore pecs are awesome!

Keep bringing it up girl!

And get some sleep :-( Babies are always sick. Hope he gets better.

[BubsNBean]

Sore pecs are awesome!

Keep bringing it up girl!

And get some sleep :-( Babies are always sick. Hope he gets better.

I'm trying, last week was wretched as far as sleep goes. Hoping not to have a repeat of it. So far I'm 0-2.

He's 13!!! Apparently it's a nasty case of the flu with some severe dehydration, hoping that's all. My poor sis, wish I could have been there with her.

[LadyLore420]

I'm trying, last week was wretched as far as sleep goes. Hoping not to have a repeat of it. So far I'm 0-2.

He's 13!!! Apparently it's a nasty case of the flu with some severe dehydration, hoping that's all. My poor sis, wish I could have been there with her.

Eep! That is serious.

You gonna drag him into the gym with you soon?

[BubsNBean]

Eep! That is serious.

You gonna drag him into the gym with you soon?

Nah, he lives 1000 miles away

[BubsNBean]

4/29/14 Westside Lower Body Heavy

Warm Up
BW Squat 3x15
Squat Stretch
Leg Swings
ROM
Hip Stretch

Box Squat
45 x10
89 x8
133 x5
155 x5
170 x5
185 x5

Sumo Deads
155 x5
175 x5

Deficit Sumo Deads
155 x5
155 x5
155 x5

Snatch Drill
2x5

Hang Snatch
Empty Bar x10
55 x5

Full Snatch
55 x3
55 x3
55 x3
65 x3
65 x3
65 x3
65 x3
65 x3

Front Squat
89 x5
109 x5
129 x5

Notes
-Finally, snatch felt like I think it should. Only bailed on the bar twice!!! Woot! There were a few reps that feel like the weight was too far forward, but more of them the weight felt like it was centered appropriately.
-Hip hop after legs, killed it! Got a seriously good workout in

Video

[NorwichGrad]

Bubz,

What happened to your start position? You are doing what’s called the ‘Stripper Setup’ or ‘Pole Dancer Setup’ because your hips are high in the air like a stripper. (Not that there’s anything wrong with being a stripper. It’s a very noble profession.)

There is only one person in the world that teaches this position. And that is Mark Rippetoe. All other coaches teach low hip start.

Maybe just an overlook on your part?

Everything else looked good, though. Just bring hips lower next time and chest up.

[RyouBakua]

nice lower bod work today

snatch volume going up!

[LadyLore420]

Yo good snatches and stuff, what's a squat stretch? Like a frog stretch?

[Zenshi]

Hi BubsNBeans, found your log. Do you mind if I sub? Great vid! Really smooth movement.

[Big_Sky_Guy]

Bubz,

What happened to your start position? You are doing what’s called the ‘Stripper Setup’ or ‘Pole Dancer Setup’ because your hips are high in the air like a stripper. (Not that there’s anything wrong with being a stripper. It’s a very noble profession.)

There is only one person in the world that teaches this position. And that is Mark Rippetoe. All other coaches teach low hip start.

Maybe just an overlook on your part?

Everything else looked good, though. Just bring hips lower next time and chest up.

X 2.

Get them hips down

[meimonsta]

Sorry to hear about your nephew!! Hope he feels better soon.

Epic box squats, gj Bubs! Oh boy @ stripper setup, these oly folks are really creative

[NorwichGrad]

These female lifters are in your weight class, Bubz.

Some have dynamic start, some have static start. Some pull straighter than others, some have S-curve, some have skinny S, some have slanting S. But whatever.. All these differences are minor in the bigger scheme of things. But they have many things in common. The things that matter:

a) They have low hip start position.
b) They stay over the bar.
c) They stay over the bar with chest up.
d) They use their legs in the first pull. (You use your back more with the high hip style, and you will unnecessarily pre-fatigue your back. Which means you lose power in 2nd pull.)

[Boomer29]

lol not that much Bubs! She's trying to keep her shoulders over the bar by lifting her az up.

edit watched vid some of these chicks look behind the bar to me.

[kaleida]

I don't know how to check oly lifting form but it looked smooth and balanced to me

[NorwichGrad]

lol not that much Bubs! She's trying to keep her shoulders over the bar by lifting her az up.

edit watched vid some of these chicks look behind the bar to me.

Yes, you're right..Some of them appear to be behind the bar at setup, but the split second they initiate the first pull, they go over the bar.. Look at time 6:30..

Some lifters are over the bar right from the beginning, some initially are behind the bar but change direction once they impart force.

[Boomer29]

Yes, you're right..Some of them appear to be behind the bar at setup, but the split second they initiate the first pull, they go over the bar.. Look at time 6:30..
Some lifters are over the bar right from the beginning, some initially are behind the bar but change direction once they impart force.

Okay this does make perfect sense, I've been pondering this for awhile.

[BubsNBean]

Oh so much feedback!!

LadyLore: squat stretch it where I do BW ATG and sit at the bottom and push my knees out. Do the same with a very wide stance at parallel.

Oly folks: I was told to keep my hips higher! So I did But I see your point. I think I accomplished what I wanted to though- shoulders over the bar, and I sliced it!!! Lol

Zenshi: come on in and welcome to the circus!!

Mei: Thank you, and yes, the Oly folks are comedians!!

Kaleida: thanks! It's a huge improvement from where I started, stripper stance and all

[LadyLore420]

Oh, so it is a frog stretch :-) Good stuff girly.

Do you have any video guide on front squatting you'd recommend the most?

[NorwichGrad]

When I saw those high hips I was like, "UGH!! BUBZ! I'm gonna choke myself!"

[BubsNBean]

Oh, so it is a frog stretch :-) Good stuff girly.

Do you have any video guide on front squatting you'd recommend the most?

I don't have any specific videos, now.

Have you done it at all? I started with Frankenstein squats until I got the chest up form done right, then started with adding lighter weight. My grip is the 2 finger hook grip, not the cross-armed grip. If you can, the former is preferred. Most people that do the cross-armed grip is for shoulder inflexibility issues. Or straps for that matter.

Frankenstein squat- You can do it with just your body weight, then an empty bar. Take video!

When I saw those high hips I was like, "UGH!! BUBZ! I'm gonna choke myself!"

SIR YES SIR!!!!!!!!!!

Bwahahaha!!!

[Zenshi]

Zenshi: come on in and welcome to the circus!!

Thanks Bubs! Subbed! Gotta find my red rubber nose now.

[BubsNBean]

4/30/14 Westside Back/Bis

Pulls/Chins
Wide Grip Pulls: 8
Neutral Grip Chins: 8
Wide Grip Pulls: 8
Neutral Grip Chins:8
Wide Grip Pulls: 6

Pendlay Row
95 x5
115 x5
135 x5 Rep PR

Cambered Bar Curls
60 x10
60 x10
60 x10

T Bar Rows
55 x10
55 x10
55 x10

DB Hammer Curls
25s x10
25s x10
25s x10

Lat Pulldowns
87.5 x10
92.5 x10
92.5 x10

Toes to Bar
**Straight legs
x10
x10
x10

OH Squats
45 x5
45 x8
45 x8

Notes
-Pendlays felt strong. Would have probably tried to squeak out one more set but there was a squat bromance happening and it made me uncomfortable.
-Pulls/Chins felt good but the last few reps of each set were hard. Methinks my lats might be on fire tomorrow!
-OH squats are getting easier. Just for clarification- I've added these in to help me with balance with the bar over my head. I'm less wobbly and more comfortable with better speed. Woot!

GO AVS!!!!!!

[BubsNBean]

5/1/14 Westside Lower Body Speed

Warm Up
Cable Crossover 20 x10 x3
Flat Bench 45 x10 x2
Pec Stretch
ROM

Flat Bench with Purple Band
**3 close, 3 neutral, 3 wide
50 + B x9
50 + B x9
50 + B x9
50 + B x9
50 + B x9
50 + B x9

Strict Press
45 x10
65 x5
75 x3
80 x1
89 x1 PR

Push Press
99 x1
99 x1
55 x3
111 x1 PR

Bent DB Lateral Raise
20s x10
20s x10
20s x10

Plate Raise
33 x10
33 x10
33 x10

Throwing
Heavy weight for distance: 24lb weight, consistently around 25 feet.

Still working on my tightness and momentum, but I got my turns down where they should be finally. Need to get the peak height of the weight straight out in front of me on the first turn still, then the weight will fly higher when I release, should help with a little more distance. It's coming along, but it's very similar to bench press for me. Many cues, so many things to remember that I always forget something. The day it clicks I'll be a happy girl!
Notes
-First attempt at 89 on strict press used legs and it flew up. Tried again, was a bit harder.
-Push Press- coulda done more I think. My left leg caved a little when I bent down, it was odd. Threw me off kinda, you can see the little step at the end in the video.
-Wasn't planned to test 1RM today, but I was feelin' it so we went with it!

Video

89lb Strict Press



111lb Push Press

[meimonsta]

Strict Press
45 x10
65 x5
75 x3
80 x1
89 x1 PR

Push Press
99 x1
99 x1
55 x3
111 x1 PR

Video

89lb Strict Press



111lb Push Press

Excellent job!!! You've got like, 50 more pounds in your push press if 89 is your strict press

[BubsNBean]

Excellent job!!! You've got like, 50 more pounds in your push press if 89 is your strict press

50lbs?!?! You have so much faith in me!!! Goal is to push press body weight, then what I can bench

[BubsNBean]

5/2/14 Westside Lower Body Speed

Warm Up
BW Squats
Squat Stretch
Leg Swings
Hip Stretch
ROM

Speed Squat
45 x10
89 x5
111 x3
111 x3
111 x3
111 x3
111 x3
111 x3

Snatch Drills
Jump Under Bar x5
Jump Under Bar x5
High Hang Pull- Empty Bar x3
High Hang Pull- Empty Bar x3

Snatch
45 x3
45 x3
55 x3
55 x3
65 x3
75 x1
89 xFAIL
89 xFAIL
89 x1 PR!!!

Notes
-Will go back later for accessory hammie/glute work
-Some things to note about snatch:
-My shoulders were too far over the bar
-Not being powerful enough with the hip pop
-Need to practice high hang pulls, because mine suck ass
-It's a mental game for me. Those 3 fails were not because I'm not strong enough, but because I'm not getting inside my own head and amping up to be powerful. I have to have that mind set to get these done. Explosive power, get after it, every single time. So I did. And it went up, and wasn't all that hard either. I yelled at the weights, "Greens, you WILL be mine!"
-Also, I have the fail videos if y'all want to see them, just ask.

Video Snatch 89 x1



Snatch 89 x1

[LadyLore420]

GO girl gratz on that PR! You got one funky routine :-p