Penny's Training Jounal

[Big_Sky_Guy]

I totally enjoyed my weekend but I was SO SORE! I took a couple of walks to try to walk it off. I seriously contemplated "throwing some dirt on it" too!

I hate when I am easily distracted. It is more frustrating now after the meet because that whole day I had no ear phones, people were everywhere, I was on stage.....all the things that should be distracting and didn't make one bit of difference. My ear buds fall out during my setup and it fuks me all up. So stupid of me.



I thought the whole set sucked but thanks for the input. The set at 230 was easy and no glaring issues. The set at 260 was way different.

Throwing dirt on the vajay is not FDA approved.

Glad you had a fun weekend! Food and drinks are therapeutic.

[penny0527]

how to move forward?...

How to move forward indeed...

I know. We will chat......

Throwing dirt on the vajay is not FDA approved.

Glad you had a fun weekend! Food and drinks are therapeutic.

Not on the V!

It was a lot of fun.

[AlacrityH]

I love the kinkiness in this log lmao.

Forget board presses though. Try the spoto press, which in itself is inherently the same ROM wise as the board press but you have much more control with the spoto. I also stall once the weight transfers from my chest + shoulders to my triceps which you described as a few inches off your chest. It's a tricep weakness issue. At the end of the day, your chest is a bigger muscle than your triceps. It can handle much more. Therefore, your bench is only as strong as your triceps.

Slingshot may help in tricep strength but I've heard too many injury stories to want to try it myself. I find the spoto just molesting my triceps like no other. No idea why I don't do it anymore. I run out of room to do exercises I want :/

[lschepis]

Looking up spoto press....

U know I do 5/3/1 too but every other workout we do speed bench and now using the football bar for a month. Don't know why, I don't ask, just do as instructed. I think variation is good and also close grip presses on tri day.

[bigwade800]

If used correctly, the Sling Shot is not only safe, it's a great tool for bench pressing.

Before you start adding all these pressing movements, perhaps a real break down in form would prove useful. It could be a form deficiency over any type of weakness where you need to add a variation of bars and presses, etc.

Get the form evaluated.

We use the sling shot almost weekly without any ill effect.

[BubsNBean]

I used the slingshot yesterday for the first time. Loved it- both for the strength aspect as well as the mental hurdle of having more weight over your face. I mentioned it in my log too, but I think I'll feel much more confident attempting a 1RM with 170 or 175 knowing I've pressed 170x6 even with a slingshot.

[bigwade800]

When I did the original version testing, the first thing I told Mark was this is as valuable a rehab/prehab tool as it is an overload tool.

We do just what you said, we use 2 sets of 6, after our comp bench training. Just enough to use the max or a touch more and do so for reps.

[BubsNBean]

When I did the original version testing, the first thing I told Mark was this is as valuable a rehab/prehab tool as it is an overload tool.

We do just what you said, we use 2 sets of 6, after our comp bench training. Just enough to use the max or a touch more and do so for reps.

Well that's validating. Am I doing it right?!?!

[AlacrityH]

If used correctly, the Sling Shot is not only safe, it's a great tool for bench pressing.

Before you start adding all these pressing movements, perhaps a real break down in form would prove useful. It could be a form deficiency over any type of weakness where you need to add a variation of bars and presses, etc.

Get the form evaluated.

We use the sling shot almost weekly without any ill effect.

I used the slingshot yesterday for the first time. Loved it- both for the strength aspect as well as the mental hurdle of having more weight over your face. I mentioned it in my log too, but I think I'll feel much more confident attempting a 1RM with 170 or 175 knowing I've pressed 170x6 even with a slingshot.

When I did the original version testing, the first thing I told Mark was this is as valuable a rehab/prehab tool as it is an overload tool.

We do just what you said, we use 2 sets of 6, after our comp bench training. Just enough to use the max or a touch more and do so for reps.

Guess it was ignorant of me to just judge the product based off others experiences. I wont lie, it is something I always wanted to try. Don't think I'm strong enough to reap the benefits of it yet though. I'm hoping to bench 315 which would be 2x bodyweight then start using overloading tools. Thanks for the insight though. I'm mirin your lifts bigtime wade. Along with your stats.

[BubsNBean]

Guess it was ignorant of me to just judge the product based off others experiences. I wont lie, it is something I always wanted to try. Don't think I'm strong enough to reap the benefits of it yet though. I'm hoping to bench 315 which would be 2x bodyweight then start using overloading tools. Thanks for the insight though. I'm mirin your lifts bigtime wade. Along with your stats.

Why aren't you strong enough? It's not like there's a minimum bench press amount to benefit from it, it's individual. If I can benefit benching 165 you can certainly benefit benching wherever you're at too!

[KissIcon]

hell, my bench is weak sauce but will pay attention to this slingshot thingy.

[penny0527]

Tuesday 1/20/15 - Hip Rehab

Elliptical
10 mins @ level 4

Yoga Stretches

Wall Squats
BWx20x4

Smith Squats
Barx10x2
25'sx8x3

Walking Lunges
60x20x2

Calves

I spent most of my time today stretching. I did a little lame lifting but I didn't leave much time for that. The Smith squats didn't bother my hips too much. Walking lunges made me wonder why the fuk I do this. Probably because I haven't been doing that lately. All in all a pretty boring session.

Question: does it matter how long after lifting I put ice on my hips? Do I need to do it immediately after or can I do it when I get home tonight?

[penny0527]

I love the kinkiness in this log lmao.

Forget board presses though. Try the spoto press, which in itself is inherently the same ROM wise as the board press but you have much more control with the spoto. I also stall once the weight transfers from my chest + shoulders to my triceps which you described as a few inches off your chest. It's a tricep weakness issue. At the end of the day, your chest is a bigger muscle than your triceps. It can handle much more. Therefore, your bench is only as strong as your triceps.

Slingshot may help in tricep strength but I've heard too many injury stories to want to try it myself. I find the spoto just molesting my triceps like no other. No idea why I don't do it anymore. I run out of room to do exercises I want :/

I need to find a YouTube video on Spoto press. I looked it up a while back when you mentioned it in your log but I already forgot how they were done.

Looking up spoto press....

U know I do 5/3/1 too but every other workout we do speed bench and now using the football bar for a month. Don't know why, I don't ask, just do as instructed. I think variation is good and also close grip presses on tri day.

I was trying to complete the program as written. I may need to make some changes though.

If used correctly, the Sling Shot is not only safe, it's a great tool for bench pressing.

Before you start adding all these pressing movements, perhaps a real break down in form would prove useful. It could be a form deficiency over any type of weakness where you need to add a variation of bars and presses, etc.

Get the form evaluated.

We use the sling shot almost weekly without any ill effect.

What sort of camera angle do I need? I know Harry likes my crotch shot angle but maybe that isn't good enough to really see what is going on.

I can tell you my lats haven't been activated well enough. I am working on that now.

I used the slingshot yesterday for the first time. Loved it- both for the strength aspect as well as the mental hurdle of having more weight over your face. I mentioned it in my log too, but I think I'll feel much more confident attempting a 1RM with 170 or 175 knowing I've pressed 170x6 even with a slingshot.

I think the confidence would help me. Sometimes I mentally freak when the big wheels or more is on the bar.

When I did the original version testing, the first thing I told Mark was this is as valuable a rehab/prehab tool as it is an overload tool.

We do just what you said, we use 2 sets of 6, after our comp bench training. Just enough to use the max or a touch more and do so for reps.

So it is worth it for me to purchase one?

Guess it was ignorant of me to just judge the product based off others experiences. I wont lie, it is something I always wanted to try. Don't think I'm strong enough to reap the benefits of it yet though. I'm hoping to bench 315 which would be 2x bodyweight then start using overloading tools. Thanks for the insight though. I'm mirin your lifts bigtime wade. Along with your stats.

I sure do like your attitude

Wade can probably give your more info on the Slingshot but from what I read it is good for any level. Your bench is impressive in any case.

Why aren't you strong enough? It's not like there's a minimum bench press amount to benefit from it, it's individual. If I can benefit benching 165 you can certainly benefit benching wherever you're at too!

I agree. It doesn't matter what your numbers are. If it helps increase your bench at all it is worth adding in. I am curious to see how it helps your bench, B.

hell, my bench is weak sauce but will pay attention to this slingshot thingy.

If anyone is interested in looking it up this is it

http://www.howmuchyabench.net/

[Flagaba]

How long do you usually stay in the hole on Wall Squats? Are they paused or done at a regular pace?

I don't mind Lunges but much prefer Split Squats myself, walking around or starting at a straight up position makes it much harder for my balance than starting with my feet in the proper position and focusing on the movement.

[BubsNBean]

I think the confidence would help me. Sometimes I mentally freak when the big wheels or more is on the bar.

Bingo! It's all in your head. You gotta get out of your head!


I'm curious to know how it helps my bench too. I think once I got used to the big wheels over my head, my bench has progressed greatly. I mean, so much that I'm honestly shocked that I can bench 165 now. It's craziness to me. But I'll tell you, having that 170 over my head and repping it out- I already know that'll have huge carry over in the mental aspect.

[ilovethe80s]

[b][color=Blue]

Question: does it matter how long after lifting I put ice on my hips? Do I need to do it immediately after or can I do it when I get home tonight?

I was wondering the same thing and read that ice can be effectively used up to a couple of days after a session (from the pro-ice sources, anyway). I think it makes sense to ice right away for a problematic or previously injured area that might be inflamed after training. My masseuse says to ice or take a contrast shower before bed, she doesn't seem to be too adamant about immediately icing.

I haven't used my slingshot much but am motivated to give it another go after the positive comments about it here. The mammogram-like squishing factor was the reason I chose other overload-y options over it lol. Maybe better placement would help.

[penny0527]

How long do you usually stay in the hole on Wall Squats? Are they paused or done at a regular pace?

They are reg pace. Would a pause help?

I don't mind Lunges but much prefer Split Squats myself, walking around or starting at a straight up position makes it much harder for my balance than starting with my feet in the proper position and focusing on the movement.

It has been a while since I did split squats. I have been trying to think of leg exercises I have not done in a while so I can pick them up again. That is one I forgot about. Thanks!

Bingo! It's all in your head. You gotta get out of your head!


I'm curious to know how it helps my bench too. I think once I got used to the big wheels over my head, my bench has progressed greatly. I mean, so much that I'm honestly shocked that I can bench 165 now. It's craziness to me. But I'll tell you, having that 170 over my head and repping it out- I already know that'll have huge carry over in the mental aspect.

From what I read overload is part of the Slingshots benefit but another benefit is increasing confidence.

[bigwade800]

I'm playing catch up....sorry

SLingshot is a great purchase...get the Reactice first, blue and then the original, red.

There was a booby smashing comment...too high on th eelbows, split th edifference on the cuff.

Camera angles...get as many as you can. Crocth is fine, I like to see the elbows on that view but having someone over you a bit is good as well. Shoot in coachs eye if you can and I promise, I'll eventually figure it out.

Your strength is plenty good enough...the slinger will help you


The decline is what will help teach you lats and reverse grip bench press...yeah, go head, e-mail me...

[penny0527]

I was wondering the same thing and read that ice can be effectively used up to a couple of days after a session (from the pro-ice sources, anyway). I think it makes sense to ice right away for a problematic or previously injured area that might be inflamed after training. My masseuse says to ice or take a contrast shower before bed, she doesn't seem to be too adamant about immediately icing.

A contrast shower.....those are torture. I would rather be water boarded

I have been trying to ice while I get ready in the morning but I was running way late this morning. I plan to tonight but am curious how much it matters.

I haven't used my slingshot much but am motivated to give it another go after the positive comments about it here. The mammogram-like squishing factor was the reason I chose other overload-y options over it lol. Maybe better placement would help.

I had not thought about how much the slingshot might squish the goodies. Bubs????

[bigwade800]

Couple things

NO question icing will reduce inflammation. That said, it does inhibit mobility...hence, long story short, contrast.

In the evenings, ice it. When you need it to be mobile, be proactive with heating and getting loose...that does not mean some mobility routine and other bs...do enough to get it moving and fluid.

There are a myriad of natural supps, herbal especially, that can help with inflammation. These are an alternative to NSAIDS, etc.

Also, simple hydration can make a big, big difference period.

[bigwade800]

A contrast shower.....those are torture. I would rather be water boarded

I have been trying to ice while I get ready in the morning but I was running way late this morning. I plan to tonight but am curious how much it matters.



I had not thought about how much the slingshot might squish the goodies. Bubs????

I'm guessing, based on all the girls we have using them, that the cuff is too high on the elbow. Missy is every bit as bustly as you are...has no issues.

[HARRYBEAST]

I'm guessing, based on all the girls we have using them, that the cuff is too high on the elbow. Missy is every bit as bustly as you are...has no issues.

pics or lies you decide

[bigwade800]

she would never allow a pic of that, ever

that said, I can get her to do a video of what I'm talking about.

Besides, you met her, you looked

[penny0527]

I'm playing catch up....sorry

SLingshot is a great purchase...get the Reactice first, blue and then the original, red.

There was a booby smashing comment...too high on th eelbows, split th edifference on the cuff.

Camera angles...get as many as you can. Crocth is fine, I like to see the elbows on that view but having someone over you a bit is good as well. Shoot in coachs eye if you can and I promise, I'll eventually figure it out.

Your strength is plenty good enough...the slinger will help you


The decline is what will help teach you lats and reverse grip bench press...yeah, go head, e-mail me...

It is my log and I had to play catch up too!

Blue first, red second....I had no idea. I would have purchased only the red if left to my own devices so thanks.

What do you mean by "shoot in coaches eye"?? The app?

I'm guessing, based on all the girls we have using them, that the cuff is too high on the elbow. Missy is every bit as bustly as you are...has no issues.

Ok thanks

pics or lies you decide

Just in time

[bigwade800]

Yes, the app

I have it on my phone and I think I may shoot everything in that...we are putting an HD downloader on my surface pro 3...once I can get everything to import like it's supposed to, then I can use the surface to do edits and it makes a big difference. When I get home and if I can remember, anyone that has my cell rmeind me, I'll post a bench video I did for Missy. Keep in mind, I'm still learning and I want the app to do things I'm not sure it will.

[meimonsta]

Great information in here! Am excited to see how the slingshot is for you and Bubs. Hope your hip feels better :/

[Flagaba]

They are reg pace. Would a pause help?

It has been a while since I did split squats. I have been trying to think of leg exercises I have not done in a while so I can pick them up again. That is one I forgot about. Thanks!

I don't have the knowledge to explain all the advantages of paused or regular reps I'm afraid, I wouldn't want to tell you that you should do them or not but I know I enjoy them with regular Squats every once in a while...doesn't hurt to keep that in mind I guess.

You're welcome, it's always a pleasure for me to refresh people's memory!

[penny0527]

Couple things

NO question icing will reduce inflammation. That said, it does inhibit mobility...hence, long story short, contrast.

In the evenings, ice it. When you need it to be mobile, be proactive with heating and getting loose...that does not mean some mobility routine and other bs...do enough to get it moving and fluid.

There are a myriad of natural supps, herbal especially, that can help with inflammation. These are an alternative to NSAIDS, etc.

Also, simple hydration can make a big, big difference period.

I drink water all day long so hydration should not be an issue. I know one thing that doesn't do my hips any favors is my having a desk job. I am pretty much chained to my desk all day.

Icing at night will definitely happen. I plan to aim for right after training as well if I can swing it. Normally I can. This morning was just a special case.

$5 for the Coach's Eye app....gawdamn hoghway robbery

Great information in here! Am excited to see how the slingshot is for you and Bubs. Hope your hip feels better :/

I think I need a hip transplant. Wanna trade?

I don't have the knowledge to explain all the advantages of paused or regular reps I'm afraid, I wouldn't want to tell you that you should do them or not but I know I enjoy them with regular Squats every once in a while...doesn't hurt to keep that in mind I guess.

You're welcome, it's always a pleasure for me to refresh people's memory!

It is something to think about.

It was interesting to me that the Smith squats didn't cause much discomfort when BB squats do. I need to figure that out.

[bigwade800]

I need to be where I can get my hands on you and see your squat in person.

I am betting a form adjustment could have you squatting again.

The desk thing, stand up as often as you can....get a keyboard and put it on something that will allow you to work while standing.

The things with the app, you can mass buy on apple stuff, not on android...boo!!!!!!!!!!!!!!!!!

[HARRYBEAST]

she would never allow a pic of that, ever

that said, I can get her to do a video of what I'm talking about.

Besides, you met her, you looked

she was wearing a sweatshirt