Fallen Angel picking herself up!

[FallenAngel80]

I know that feeling, finally on track, myself. Indulging, and being relaxed is fun but when my body starts craving veggies, whole grains, etc, I know it's time to switch gears, lol.

Nice session, nothing like watching someone's front squats to remind you how much you don't want to do front squats.

Ha ha, I can't say I was keen on doing them either lol!

[bigwade800]

We can always alter the sessions

I have programmed squats prior to pulling to give a second day of squats...the stimulus has generally helped and is a great warm up prior to pulling, especially front squats and what that movement teaches. Some don't respond so, I have altered it when needed.

[penny0527]

My diet has been pretty poor the past week or so; eating over my calories and a lot of 'junk'. So, I'm determined to get back on track this week as I can feel it in my body.




Warm-up with hip circle

Front squat 3RM (15 under PR)
(Previous PR 120 26.06.17)
45x5
66x4
88x1
105x3


Raised Trap Bar deadlift 3RM (15 under PR)
160x1
180x1
205x3


Deadlift EMOM
145x8x1


Stiff legged deadlifts
95x2x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

Will you video the leg curls?

[FallenAngel80]

We can always alter the sessions

I have programmed squats prior to pulling to give a second day of squats...the stimulus has generally helped and is a great warm up prior to pulling, especially front squats and what that movement teaches. Some don't respond so, I have altered it when needed.

Hey Wade, I was only joking. I don't mind them really. It's only because they're not feeling as easy as they used to, not sure why.

Will you video the leg curls?

Do you mean the resistance band curls? Yeah, I do them again on Thursday so will film them then

[FallenAngel80]

Decline and OHP felt pretty good this morning.



Decline bench
Warm-up sets
45x5
55x4
66x2
77x1


Working sets
88x6
89x6
75x8

OHP Push 3RM (5 under PR)
(Previous PR 74 23.05.17)
45x3
55x1
69x3


Bent over close grip row
48x3x12

Seated close grip row
33x3x12

Rear delt bent over raise
11x3x12

Hammer curls
11x3x12

Shrugs
27.5x3x12

Abs
x100

[Fiction2Fitness]

Benching looking good. I'm with you on the getting on track aspect this week too. I was going to post earlier but got distracted.

I kind of like front squats even though my hand is not a fan. Even with straps it involves mild pain though need to try my new ones still. Though speaking of items used, I did wonder something that I didn't get to question earlier. How do you like the hip circle for warm ups? I'm considering options for what I want to spend my amazon gift cards on. Want a slingshot too but would like to get more than one item so might still put that on hold considering current funds.

[FallenAngel80]

Benching looking good. I'm with you on the getting on track aspect this week too. I was going to post earlier but got distracted.

I kind of like front squats even though my hand is not a fan. Even with straps it involves mild pain though need to try my new ones still. Though speaking of items used, I did wonder something that I didn't get to question earlier. How do you like the hip circle for warm ups? I'm considering options for what I want to spend my amazon gift cards on. Want a slingshot too but would like to get more than one item so might still put that on hold considering current funds.

I'll be honest, I've not noticed a difference in terms of how my hips feel after using the hip circle. I can definitely feel it in my hips, but once I start squatting I don't notice a difference to when I was squatting without warming up with it. My main reason for buying it was to get used to the feeling of pushing the knees out when I squat (I do some body weight squats with the hip circle) and trying to translate this feeling once I got under the bar. It's early days so I'm not sure if it's helping lol

This is the warm-up I do.




I think I've seen other videos which talk about other uses of the hip circle so I'll have to check those out

[Fiction2Fitness]

I'll be honest, I've not noticed a difference in terms of how my hips feel after using the hip circle. I can definitely feel it in my hips, but once I start squatting I don't notice a difference to when I was squatting without warming up with it. My main reason for buying it was to get used to the feeling of pushing the knees out when I squat (I do some body weight squats with the hip circle) and trying to translate this feeling once I got under the bar. It's early days so I'm not sure if it's helping lol

This is the warm-up I do.




I think I've seen other videos which talk about other uses of the hip circle so I'll have to check those out

Thanks for the info. I'm guilty of just warming up by squatting the bar so probably should consider some possible options.

[LunaLifts]

I want to get a hip circle eventually, it's good for leg and glute warm ups. Also, my hips sort of such, so I'd hope it'd help there too. As is I just do dynamic stretches (knee pulls, arm circles, etc), and a few bw activations for my glutes. Clam shells, and fire hydrants help a bit with the hips issues.

[FallenAngel80]

Straight arm pull down
11x3x15

Pull down-medium grip
22x3x15

Bent over row
5.5x3x15

DB Shrugs
11x3x20

DB upright row
5.5x3x12

Calf raise
b/w3x20

Resistance band leg curls
3x15

Side raise
5.5x3x15

Hammer curls
5.5x3x15

Facepulls
11x3x12

Abs
x100

[FallenAngel80]

Squats felt pretty good. I've tweaked a muscle near to where my shoulder meets my neck so just had to be careful when re-wracking the bar as I've got limited range of motion in my head and couldn't visually check if it was back on the pins. It certainly made driving to work interesting, but it feels better than it did yesterday so hopefully it'll be okay by tomorrow.





Hey Penny, I forgot to film my leg curls, but I found this video on youtube which is exactly what I do.




Warm-up with hip circle

Squat warm-up sets
45x5
66x4
88x3
110x1
120x1


Comp. stance squat
130x5x2

Paused comp stance
95x3x3

Close stance
85x3x6

Wide stance squat
75x2x10

Resistance band leg curls
3x12

Calf raises
132x3x15

Abs
x100

[Fiction2Fitness]

Yeesh, hope the neck does feel better. Interesting on the banded leg curls.

[bigwade800]

https://www.youtube.com/watch?v=75PmJ90-SaQ

you can do the same and lay in the floor to do prone

you can also use a db

[penny0527]

I could see the bench flipping over with me on it

[bigwade800]

hear that?

[penny0527]

hear that?

The sound of me hitting the floor?

[bigwade800]

no...

[penny0527]

no...

Well ....

[bigwade800]

big palm to the forehead...

[FallenAngel80]

Slingshot was hard today. The bar felt heavy, and I appreciate I’m at my top-end but it felt awkward. My grip didn’t feel firm, like I couldn’t get them tight enough round the bar and my hands felt really stiff and sore after I re-racked. I’ve let Wade know as my elbow has also been feeling tender.



Flat bench
Warm-up sets:
45x5
55x4
66x2


Working sets
80x1
83x1
85x1

Slingshot
104x2 (miss 4)
104x6
106x5 (miss 1)


Reverse grip bench (paused)
75x3
77x3
79x3


DB flat press
27.5x3x8

Wide Pulldown
33x3x12


Rear delts bent-over raise
11x3x12

Hammer curls
11x3x12

DB shrugs
27.5x3x12

Abs
x100

[FallenAngel80]

I don't think I got a strong lock-out on the deadlift PR. I could feel the tape coming off my left thumb and my grip was loosening so had to put it down. But, I got it up there and it felt good. I reminded myself to set my lats, but my back still rounded although I guess that’ll get better as I get used to that weight.




Front squat 1RM (25 under PR)
(Previous PR 133 12.06.17)
45x5
66x4
88x1
108x1


Raised Trap Bar deadlift 1RM (25 under PR)
160x1
180x1
195x1


Deadlift 1RM test
132x2
154x1
176x1
192.5x1
214.5x1
225.5x1 - PR!


Stiff legged deadlifts
95x2x6

Resistance Band leg curl
3x12

Standing calf raises
132x3x15

Abs
x100

[bmgamble]

As Wade has mentioned, there are no style points for powerlifting. Way to pull it!

[Partyrocking]

Congrats!

[FallenAngel80]

As Wade has mentioned, there are no style points for powerlifting. Way to pull it!

Congrats!

Thank you both

[HARRYBEAST]

that looked pretty clean to me
Well done!

[FallenAngel80]

that looked pretty clean to me
Well done!

Cheers, Harry!

[LunaLifts]

Woohoo! Way to go!

[FallenAngel80]

Woohoo! Way to go!

Thanks, Luna!

[penny0527]

Congrats on a 2-plate dead

[FallenAngel80]

Congrats on a 2-plate dead

Cheers, Penny