-
2017.C3.W1 (3.6) squat
Wide squats: 95x10x2
Close squats: 116x6x3
Comp squats: 165x2x6
ghr, leg curls, calf raises, abs
[url]https://youtu.be/Hl-mKQjO22g[/url]
[youtube]Hl-mKQjO22g[/youtube]
Alright, switching it up one more time. Should be the last time for awhile though. Wade got me started really fast, which is great! Waiting for a new program is like waiting for Santa Claus to come. Different stances are extremely awkward. I was surprised to see my right knee has bigger issues with collapsing inwards (pretty obvious on the wide stance). I always thought the left side was weaker. Forgot my belt so comp stance was a little harder than it should have been.
-
Glad you got with Wade :)
Welcome to the I-hate-wide-and-close-stance-squats club. If you don't now you will :p
Does your gym have GHR equipment or do you do them on the floor?
-
Since penny knows you, I am assuming she warned you about me already if not consider this your warning.
I am a creeper but a harmless one :D
-
[QUOTE=HARRYBEAST;1486373551]Since penny knows you, I am assuming she warned you about me already if not consider this your warning.
I am a creeper but a harmless one :D[/QUOTE]
As soon as I saw a new post I knew it was you so I was headed in here to warn her.....
-
Welcome to the teeeeeeeeeeeeammmmmmmmmmmmmmmmmm!
Wide stance squats [I]aren't terrible[/I] (in before penny drops me like a hot potato)... Close stance working sets are bruuuuuuuuuutal.
-
[QUOTE=penny0527;1486372491]Glad you got with Wade :)
Welcome to the I-hate-wide-and-close-stance-squats club. If you don't now you will :p
Does your gym have GHR equipment or do you do them on the floor?[/QUOTE]
Me to. Everything (exercises/rep range/program style and communication) is completely different; I feel like I'm starting over.
We have the equipment. I probably couldn't do any off the floor. GHR are probably the only exercise I KNOW I have gotten stronger at in the last year, of course I gotta love them. Everything else is always up and down.
[QUOTE=HARRYBEAST;1486373551]Since penny knows you, I am assuming she warned you about me already if not consider this your warning.
I am a creeper but a harmless one :D[/QUOTE]
I'm glad you warned me, I would hate to be scared out of my own journal. :P
[QUOTE=penny0527;1486374651]As soon as I saw a new post I knew it was you so I was headed in here to warn her.....[/QUOTE]
[QUOTE=MatTheCur;1486378901]Welcome to the teeeeeeeeeeeeammmmmmmmmmmmmmmmmm!
Wide stance squats [I]aren't terrible[/I] (in before penny drops me like a hot potato)... Close stance working sets are bruuuuuuuuuutal.[/QUOTE]
:D :D :D
I've been trying to hold off on any judgments...my hips and feet were so confused yesterday. Everything felt new. I was also surprised at how tired my low back got.
-
2017.C3.W1 (3.6) bench
BP
105x6
110x6 (video)
90x8
Slingshot
1@ 125, 135 (no vid), 145, 155
DB BP, rear delts, shrugs, pulldowns, curls, abs
[url]https://youtu.be/s-7lI40oEi8[/url]
[youtube]s-7lI40oEi8[/youtube]
I love the slingshot. LOL, it feels like such a cheat, but I finally got some different weights on the bar. was only supposed to do 3 singles, but 145 flew up still, so moved to 155. There was some slow down and my elbow is slipping out at the bottom, but it still went up pretty easy. Regular bench was hard.
-
Nice Pressing.
Have you competed before? I need some background info before I can really get into the creepin
-
I'm glad you said bench was hard. I was going to kick your ass if you said 110x6 was easy!
-
Lookin' good there Tina :)
Jealous of the bench setup you've got going on ... Wish our gym had that =/
-
Heck yeah! Welcome to the team. It's always nice to go through the torture...I mean training....and relate experiences with those that can understand. Solid group of people. Great coach.
-
[QUOTE=bmgamble;1486530121]Heck yeah! Welcome to the team. It's always nice to go through the torture...I mean training....and relate experiences with those that can understand. Solid group of people. Great coach.[/QUOTE]
Agreed
-
-
[QUOTE=HARRYBEAST;1486506351]Nice Pressing.
Have you competed before? I need some background info before I can really get into the creepin[/QUOTE]
that takes all the work out of creeping!!
[QUOTE=penny0527;1486523421]I'm glad you said bench was hard. I was going to kick your ass if you said 110x6 was easy![/QUOTE]
I'm gonna "forget" that I do normal bench, now the only thing I'll report is my slingshot bench #s. I need an ego boost. :/ I hate how hard bench is to improve.
[QUOTE=MatTheCur;1486527971]Lookin' good there Tina :)
Jealous of the bench setup you've got going on ... Wish our gym had that =/[/QUOTE]
The gym has some nice equipment. We also have a fat pad bench. I forget the actual name, but that seems to be really nice for my setup and range of motion. I don't think it's comp legal though.
[QUOTE=bmgamble;1486530121]Heck yeah! Welcome to the team. It's always nice to go through the torture...I mean training....and relate experiences with those that can understand. Solid group of people. Great coach.[/QUOTE]
[QUOTE=penny0527;1486533691]Agreed[/QUOTE]
[QUOTE=Big_Sky_Guy;1486543701]Welcome[/QUOTE]
Thanks all! I was really excited to take this step. I hadn't actually realized how many people train under Wade. Thanks for taking me in :D.
and the background...
I've lifted for several years. I did a novice strongman comp. 4-5 years ago, but generally don't have the pressing strength to compete in the open category. The last almost 2 years I followed a DUP-style PL program. I've never competed in PL though. I don't have any plans to compete atm, but do want to get bigger and stronger. I'm in new haven, CT, so if anyone is in the area, hit me up! :)
-
[QUOTE=tina722;1486585021]I've lifted for several years. I did a novice strongman comp. 4-5 years ago, but generally don't have the pressing strength to compete in the open category. The last almost 2 years I followed a DUP-style PL program. I've never competed in PL though. I don't have any plans to compete atm, but do want to get bigger and stronger. I'm in new haven, CT, so if anyone is in the area, hit me up! :)[/QUOTE]
I didn't realize you'd never competed in PL'ing before.
-
[QUOTE=SophieM;1486633481]I didn't realize you'd never competed in PL'ing before.[/QUOTE]
Yea.. it's a little silly, but I have no real desire to compete/be in front of the crowd.
-
2017.C3.W1. (3.6) deadlift
FS
1@ 135, 160, 175, 185
Trap Bar deadlift -
1@ 225, 255 (labeled wrong in video), 275, 295, 305
[url]https://youtu.be/M5NE10xmIKY[/url]
[youtube]M5NE10xmIKY [/youtube]
EMOM Deadlift
220x15x1
Deadlift +chains -
190+1 chain on each side x3
190+ 2chains on each side x3 (x3 sets)
[url]https://youtu.be/j2NT2K_ts6w[/url]
[youtube]j2NT2K_ts6w[/youtube]
Leg curls, toe raises and abs
FS and trap bar were true maxes, perhaps I should have done 5lbs lower to have an easy max to hit next time. There was lots of form breakdown in my top singles for both.
the trap bar I found is odd. I used straps because the handle width is too big to wrap my hands around. The handles also spin freely. Max would probably be 215 without straps. :/ I mistakenly did triples for deadlifts plus chains, it should have been doubles.
this workout took FOREVER. I'll need to get used to switching between so many primary movements. Singles are not tiring, so it wasn't exhausting... just took time. Not to mention setting up for three types of deadlifts. :/ I also need to rethink my system for recording/compiling videos because ugh. I'm lazy and want everything to be easy.
Just complaining a little - today was a lot of fun. I think I'll really like the FS/trap bar combo; and I can't believe I'm saying this but I think I would enjoy it with volume too. --- Like 4x4 or something, nothing crazy. :p
-
[QUOTE=tina722;1486789171]Yea.. it's a little silly, but I have no real desire to compete/be in front of the crowd.[/QUOTE]
Nothing wrong with that!
Strong workout! I know what you mean about singles not being exhausting. Might feel it later though.
-
Getting used to set ups can take a little time but you'll get there. Nice workout! And ooo to the chains. I have never used them or bands, so am always interested in seeing what others use. Recording videos is a challenge. If you find a good system, let me know. ;-)
-
You have a 185 front squat? Son of a....
-
[QUOTE=SophieM;1486792251]Nothing wrong with that!
Strong workout! I know what you mean about singles not being exhausting. Might feel it later though.[/QUOTE]
Ended up sitting around most of the afternoon. TIRED! And I'm pretty sore today.
[QUOTE=Fiction2Fitness;1486796991]Getting used to set ups can take a little time but you'll get there. Nice workout! And ooo to the chains. I have never used them or bands, so am always interested in seeing what others use. Recording videos is a challenge. If you find a good system, let me know. ;-)[/QUOTE]
It was my first time using chains, but overall I enjoyed them.
Right now I edit in my phone, transfer to youtube, compile the different sets.
[QUOTE=penny0527;1486818371]You have a 185 front squat? Son of a....[/QUOTE]
Yep. I know. I empress myself sometimes. :p
But seriously, if there had been a fan behind me I think I wouldn't have gotten it, that was probably my slowest rep ever.
-
Decline:
110x6
115x6
95x8
PP
2@75
2@85
1@90
1@95
rows, rear delts, shrugs, curls & abs
[url]https://youtu.be/fIaUsVGMgdA[/url]
-
[QUOTE=tina722;1486918591]
But seriously, if there had been a fan behind me I think I wouldn't have gotten it, that was probably my slowest rep ever.[/QUOTE]
Lol!
-
[QUOTE=tina722;1486585021]that takes all the work out of creeping!!
I'm gonna "forget" that I do normal bench, now the only thing I'll report is my slingshot bench #s. I need an ego boost. :/ I hate how hard bench is to improve.
That will change
The gym has some nice equipment. We also have a fat pad bench. I forget the actual name, but that seems to be really nice for my setup and range of motion. I don't think it's comp legal though.
It is in some feds. The board voted to not allow it in the SPF. Thompson Fat Pad, made by Donnie Thompson.
Thanks all! I was really excited to take this step. I hadn't actually realized how many people train under Wade. Thanks for taking me in :D.
and the background...
I've lifted for several years. I did a novice strongman comp. 4-5 years ago, but generally don't have the pressing strength to compete in the open category. The last almost 2 years I followed a DUP-style PL program. I've never competed in PL though. I don't have any plans to compete atm, but do want to get bigger and stronger. I'm in new haven, CT, so if anyone is in the area, hit me up! :)[/QUOTE]
competition is a great thing and a great training tool.
-
Excellent pull session! Strong front squats, trap and deadlift all around.
Pull session seems to be my longest session due to all the setup as you mentioned. Squats can be lengthy for me as well.
Don't see how you decline without locking feet. Strong work!
-
[QUOTE=bmgamble;1486998151]Excellent pull session! Strong front squats, trap and deadlift all around.
Pull session seems to be my longest session due to all the setup as you mentioned. Squats can be lengthy for me as well.
Don't see how you decline without locking feet. Strong work![/QUOTE]
FS/Trap/Conventional is my longest day too.
-
Wow, nice trap bar deads and front squats :eek: You're crazy strong lol. I want to get back to my old strength so bad lol
-
[QUOTE=bigwade800;1486993231]competition is a great thing and a great training tool.[/QUOTE]
I'll have to take your word for it. I like to think of myself as competitive, but I guess the idea of a stage
[QUOTE=bmgamble;1486998151]Excellent pull session! Strong front squats, trap and deadlift all around.
Pull session seems to be my longest session due to all the setup as you mentioned. Squats can be lengthy for me as well.
Don't see how you decline without locking feet. Strong work![/QUOTE]
Thanks! Deadlifts have always been my strongest lift, so it was fun to do trap. FS has improved lately - I'm feeling really good about this starting point. Moving up...will be challenging, but exciting.
[QUOTE=penny0527;1487010961]FS/Trap/Conventional is my longest day too.[/QUOTE]
I'm hoping it'll go faster now that I know how to set up.
[QUOTE=gobbles23;1487023281]Wow, nice trap bar deads and front squats :eek: You're crazy strong lol. I want to get back to my old strength so bad lol[/QUOTE]
Thanks!! :) It was fun to max out, I haven't done that for any lift in a long time.
-
2017.C3.W2.(3.14) squat
Wide stance: 95x10x2
Close stance: 120x6x3
Comp stance: 175x2x6
[url]https://youtu.be/v8XKO03SDgg[/url]
[youtube]v8XKO03SDgg[/youtube]
GHR (+25 on first 8 reps of each set)
3x12
Leg curl
3x12
Abs: I'm still trying to work up to 100 reps. I can get 60-80 in ok. :/
Hip thrusts and split squats. 3x10.
Blizzard tomorrow!!!!!! Normally I wouldn't lift today, but there's a travel ban so no gym.
-
[QUOTE=tina722;1487094681]Blizzard tomorrow!!!!!! Normally I wouldn't lift today, but there's a travel ban so no gym.[/QUOTE]
Stay safe!