Good Things Come In Small Packages

[BubsNBean]

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

My routine is pretty standard Westside training-
Monday: heavy upper
Tuesday: heavy lower
Wednesday: Back/bis
Thursday: speed upper, accessory
Friday: speed lower, accessory

[LadyLore420]

Don't you get big arms from just deadlifts, bench press, and pullups?

J/w cuz mine are friggin huge with that. Always thought arms worked best with low volume/long rest.

[BubsNBean]

Don't you get big arms from just deadlifts, bench press, and pullups?

J/w cuz mine are friggin huge with that. Always thought arms worked best with low volume/long rest.

I don't have huge arms yet, been doin' this for long enough that I'd notice if I was building mass there more than I should. Westside is more of a strength training program though, rather than hypertrophy.

Edit: you shouldn't get big arms from deads, bench press, and pull ups. Bench will hit the tri's, depending on grip (CG more than neutral or wide), but deads you shouldn't be using your arms at all. Pull ups- WG pulls don't hit my arms at all, Chins hit my bi's a little, but I don't do them often.

[BubsNBean]

bump yesterday

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

bump today

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!" :d
-also, i have the fail videos if y'all want to see them, just ask.

video snatch 89 x1



snatch 89 x1

[LadyLore420]

I don't have huge arms yet, been doin' this for long enough that I'd notice if I was building mass there more than I should. Westside is more of a strength training program though, rather than hypertrophy.

Edit: you shouldn't get big arms from deads, bench press, and pull ups. Bench will hit the tri's, depending on grip (CG more than neutral or wide), but deads you shouldn't be using your arms at all. Pull ups- WG pulls don't hit my arms at all, Chins hit my bi's a little, but I don't do them often.

Herpyderp.

Anything you're planning on doing to get yourself psyched up more for snatches?

[BubsNBean]

Herpyderp.

Anything you're planning on doing to get yourself psyched up more for snatches?

Getting better at channeling my inner lady beast. It's all mental, just gotta go to that place.

[LadyLore420]

Getting better at channeling my inner lady beast. It's all mental, just gotta go to that place.

AAAAH 9000 AAAAAH POWERTHIRST AAAAH



:-)

[BubsNBean]

Lol, for real! I need to channel my inner Xena!

[meimonsta]

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

I think you've got bw in you already. It's just your OHP is so good that the push press numbers are prolly just mental now.

I don't know anything about snatch, just that I'm really impressed by 89 for a lift like that!

[BubsNBean]

I think you've got bw in you already. It's just your OHP is so good that the push press numbers are prolly just mental now.

I don't know anything about snatch, just that I'm really impressed by 89 for a lift like that!

Thanks Mei! I think I could probably squeak out BW, especially because I'm 10lbs less than my last 1RM

[NorwichGrad]

Great work, Bubz!

You have come a long way.. If you listened to me a year ago when I told you that you’d make a great Olympic lifter, you’d be setting records by now.

No worries. Better now than never.. Plus you are still young.. You still have 6 months before you reach your peak and start wearing Depends. . Lol.. j/k. You are still young and you still have several years before you reach your peak.

Never feel ashamed to share your failed vids. Really. The failed ones will provide clues as to why you failed to begin with. Ya dig? If you don’t know why you failed, you are bound to repeat the same mistake.

The only feedback I can give you is to stay over the bar longer. What I mean by this is that as soon as the bar passes your knees, your knees quickly go under the bar as your shoulders go behind the bar. You lose power if you bring your knees forward too soon. You want to keep your posterior chain coiled up like spring.

Stay over the bar means your shoulders are over the bar up until the bar is roughly an inch below your hip crease, then extend like a feline in heat. Keep your knees ‘pushed back’ until final extension.

Stay over bar:

[penny0527]

Neutral grip chins hit my biceps big time. Thats a good thing cuz I do those way more often than bb curling.

[BubsNBean]

Neutral grip chins hit my biceps big time. Thats a good thing cuz I do those way more often than bb curling.

Yeah they hit mine too but I don't do them often.

Great work, Bubz!

You have come a long way.. If you listened to me a year ago when I told you that you’d make a great Olympic lifter, you’d be setting records by now.

No worries. Better now than never.. Plus you are still young.. You still have 6 months before you reach your peak and start wearing Depends. . Lol.. j/k. You are still young and you still have several years before you reach your peak.

Never feel ashamed to share your failed vids. Really. The failed ones will provide clues as to why you failed to begin with. Ya dig? If you don’t know why you failed, you are bound to repeat the same mistake.

The only feedback I can give you is to stay over the bar longer. What I mean by this is that as soon as the bar passes your knees, your knees quickly go under the bar as your shoulders go behind the bar. You lose power if you bring your knees forward too soon. You want to keep your posterior chain coiled up like spring.

Stay over the bar means your shoulders are over the bar up until the bar is roughly an inch below your hip crease, then extend like a feline in heat. Keep your knees ‘pushed back’ until final extension.

Stay over bar:

Lol- shoulda woulda coulda

For the successful pull above I changed my stance a little from the fail. Which I realized I don't have, it got deleted. Anyhow, in my setup my shoulders were WAY too far in front of the bar, like I was leaning forward too much. Wyo took a pic of my setup, then we looked at me vs. Hook Grip Awesomeness and I saw the difference. Now I'll focus on staying over the bar, like you said. How you like my setup? Less stripper and more appropriate?!

Thanks for the scooby snacks!!!

Here's a pull that I thought shouldn't count because it was all sorts of fuked up, but I think technically it would count? You be the judge!

[NorwichGrad]

That ‘failed’ lift would have been white-lighted in a meet. But technically, it was incorrect.

Here’s why:
Because your shoulders were behind the bar at setup, you opened your hips and lift the shoulders too soon. With your shoulders behind the bar, the bar cannot get into the right place (hips) when it came time to finish the second pull. The result was that you cannot fully extend to generate the power and speed needed at the top of the pull. (Remember that power comes from posterior chain.)

Also, with the shoulder-behind-bar position, the bar typically comes off of the thighs, and not hips; therefore, it the bar projected far forward in front of the body causing you to chase the bar forward.

Here is vid of the Cal Strength Team. Their coach, David, was mentored and trained by Coach Ivan “The Butcher” Abadjiev, who was responsible for putting Bulgaria on the map when the kicked the Russian’s asses back in the day. (Coach Ivan now lives and coaches in California.)

I love watching Cal Strength athletes cuz the chicks are hot and they know how to have fun. Plus they’re great lifters. You can clearly see how they stay over the bar..



Another Scooby Snack regarding first pull:

During first pull, PUSH the ground. The only thing that should move during this phase are your knees. Think of your knees as pistons.

[BubsNBean]

That Rita bish is HAWT!

Yeah, these girls are respectable lifters for sure. And I see what you mean about staying over the bar.

[Boomer29]

The bearded hook grip guy soooooo much hnnnnng!

Oh hai bubz! Nice liftin' That's what I was meaning by you might have to bring your az up a bit tad (like cm or in) to get your shoulders over the bar. I have to, not feet or yrds lol to make a stripper start. I think you can tell in some of my vids I set then have to bring my hips up a bit to accomplish this...

Good stuff always minor tweaks. I've learned in olys fixes are usually minor subtle etc never one extreme to the next.

You're doing great!

[BubsNBean]

The bearded hook grip guy soooooo much hnnnnng!

Oh hai bubz! Nice liftin' That's what I was meaning by you might have to bring your az up a bit tad (like cm or in) to get your shoulders over the bar. I have to, not feet or yrds lol to make a stripper start. I think you can tell in some of my vids I set then have to bring my hips up a bit to accomplish this...

Good stuff always minor tweaks. I've learned in olys fixes are usually minor subtle etc never one extreme to the next.

You're doing great!

Hahaha, I'm still laughing about my stripper stance. Wtf was I thinking?!

Your vids are so so helpful, you're miles ahead of me so it's good to have someone to watch. I feel like I'm making good changes every week, but I still feel like the road ahead of me is very long. Waiting for that "click," Ya know?!

[Boomer29]

Hahaha, I'm still laughing about my stripper stance. Wtf was I thinking?!

Your vids are so so helpful, you're miles ahead of me so it's good to have someone to watch. I feel like I'm making good changes every week, but I still feel like the road ahead of me is very long. Waiting for that "click," Ya know?!

Even when you get 'better' you can still be better. Never too fast, never too strong. That's why I heart it so. Never bored, never content always striving.


Ohhhh but yes it does get easier

[LadyLore420]

I feel like I owe NGrad $$$ for all the solid coaching he's dishing out in this thread. Thanks NGrad <3.

[NorwichGrad]

I feel like I owe NGrad $$$ for all the solid coaching he's dishing out in this thread. Thanks NGrad <3.

Thank you for the kind words, Lore.. You ladies are very welcome.

One of my goals is to spread weightlifting like a bad case of Chlamydia in a frat house - whether in the real world or the webz. I get paid as a coach in the real world, most of the time. But it's not always about the money.

I have learned that there is a distinct difference between seeking pleasure and happiness. Pleasure, you are always on slippery slope, and it's usually temporary. Happiness, on the other hand, there is usually some sort of struggle trying to achieve it, but true happiness to me is achieved when the road towards it is paved with good intent and purpose. I receive a lot of personal satisfaction when I help others, and I even become happier when the people I try to help feel a sense of accomplishment.

I know one national level coach who is broke but happy. He is broke because he uses all his money to fund his team; he is happy because his lifters are national and international caliber athletes.

But I will not argue that being happy and having money would be the perfect combination, just as long as money is viewed as nothing more than a tool to help others, instead of being a master that we serve.

Sorry for the blah blah blah.. I just got up. I get into this weird mode when I get up.

Keep slicing it, gurlz... XOXO..(no homo, no ****, and no infidelity - just a fatherly and friendly XOXO).

[BubsNBean]

Even when you get 'better' you can still be better. Never too fast, never too strong. That's why I heart it so. Never bored, never content always striving.


Ohhhh but yes it does get easier

I <3 it already! I love the constant challenge, learning all the time, and getting better! It allows me to learn new things, hone this "explosive power" that is somewhere inside of me, and strength train at the same time. Woot!

I feel like I owe NGrad $$$ for all the solid coaching he's dishing out in this thread. Thanks NGrad <3.

Word. Me too.

Thank you for the kind words, Lore.. You ladies are very welcome.

One of my goals is to spread weightlifting like a bad case of Chlamydia in a frat house - whether in the real world or the webz. I get paid as a coach in the real world, most of the time. But it's not always about the money.

I have learned that there is a distinct difference between seeking pleasure and happiness. Pleasure, you are always on slippery slope, and it's usually temporary. Happiness, on the other hand, there is usually some sort of struggle trying to achieve it, but true happiness to me is achieved when the road towards it is paved with good intent and purpose. I receive a lot of personal satisfaction when I help others, and I even become happier when the people I try to help feel a sense of accomplishment.

I know one national level coach who is broke but happy. He is broke because he uses all his money to fund his team; he is happy because his lifters are national and international caliber athletes.

But I will not argue that being happy and having money would be the perfect combination, just as long as money is viewed as nothing more than a tool to help others, instead of being a master that we serve.

Sorry for the blah blah blah.. I just got up. I get into this weird mode when I get up.

Keep slicing it, gurlz... XOXO..(no homo, no ****, and no infidelity - just a fatherly and friendly XOXO).

A true altruist

I'll always be grateful for your comedy, coaching, and fatherly presence in my log. XOXO (no homo, no reverse ****, and no infidelity- just a daughterly and friendly XOXO)

[BubsNBean]

Friday Night Baking

Yep, Betty Crocker is back b!tches!!!

Lemon Protein Cheesecake
Ingredients
12oz fat free cream cheese
12oz fat free plain greek yogurt
2 scoops lemon Ultra Peptide Lemon Cream Pie protein powder
2 eggs
1/2 teaspoon vanilla extract
1/4 teaspoon salt
2 tablespoons sugar-free/fat-free Jell-O instant pudding mix- cheesecake flavor
1/2C splenda
Zest from 1 lemon
Juice from 1/2 lemon

Cooking Instructions
Line 9" pan with parchment paper, spray with nonstick cooking spray
Bake at 325 for 30 min, then at 200 for 50 min
Let cool at room temp for 2 hours
Refrigerate

Macros
Makes 8 servings- Macros are for 1 serving
Calories: 130
Protein: 16g
Carbs: 8g
Fat: 4g

Notes
-I didn't have enough cream cheese, so I used 8oz cream cheese, 4oz cottage cheese. Still delicious.
-Altitude will change your baking times. Pay attention so it's not under/overcooked. Should be stiff at edges and just barely giggle in the center.
-Can use vanilla greek yogurt and go without the splenda.

[RyouBakua]

would eat entire pie

My routine is pretty standard Westside training-
Monday: heavy upper
Tuesday: heavy lower
Wednesday: Back/bis
Thursday: speed upper, accessory
Friday: speed lower, accessory

but who was hippity hop

Lol, for real! I need to channel my inner Xena!

callista>gabrielle>xena

[BubsNBean]

would eat entire pie



but who was hippity hop



callista>gabrielle>xena

How could I forget hip hop?! My once weekly cardio session!

I could eat the whole thing too... SO good!

Googled Callista... mhm

[EPolis13]

The UP makes the best damn cheesecake. I've almost finished mine.

[BubsNBean]

The UP makes the best damn cheesecake. I've almost finished mine.

It makes the best damn everything!

[BubsNBean]

Saturday Shenanigans

Slept in, made delicious breakfast, then headed up to Estes Park to go hiking with the man and the dogs. It was awesome. We ended up taking a dirt road and there was a trail at the end of it, so we parked and got out. It ended at a lake and was super secluded. Not one person was seen. I jogged about a mile the way back, we'll see how the hips hold up tomorrow. It felt SO DAMN GOOD to trail run, even just a little.

Here's some pics, just a few, but the ones I like the most.

[RyouBakua]

nice pics. good mountain shot. what was the temp?


there seems to be a bear wearing a blue shirt

[Boomer29]

Sounds derishious!

Beautiful pics!!

Looks like a great weekend.

[LadyLore420]

Doggies! <3