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  1. #1201
    Assuming I woke up itsagoodday's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Nice work! That is quite the amount of deadlifting you did there. Does the benching often work out well? I've considered increasing my frequency with bench but haven't pulled the trigger yet.
    It definitely does. If I bench 1x a week, my bench drops. At 2x a week, it stays the same. At 3x a week, it will grudgingly move forward. The catch right now is that my bench usually drops while I'm dieting, so I'm hoping that keeping my benching at 3x a week plus increasing volume on those days will help me stand my ground and not run backwards. Actual progress may be too much to ask for until I stop dieting lol.

    Originally Posted by LunaLifts View Post
    Glute activations are great for all leg days, I feel a lot more glute work in my squat days too. I kept telling myself to start them but only recently got in the habit. Having band is good for the crab walks, and monster walks, but I don't have one strong enough so I mostly just do BW 1-leg bridges, clam shells, kickbacks, fire hydrants, donkey kicks. I'm also pretty sedentary so my ass can use the wake up. lol.
    I have only recently begun to grasp just how much my desk job has been affecting my muscles. I've got some minor anterior pelvic tilt, which isn't necessarily a big issue on it's own. But combined with sitting for long periods of time, it will tighten up my spinal erectors and hip flexors, which in turn make it harder for my abs and glutes to function properly. I have been doing glute activation before lifting, and it definitely helps, particularly on leg day.
    Originally Posted by LunaLifts View Post
    I'm still not a big fan on the days I have a bit more volume, but learning to breathe better has made a big difference in how I feel about them. I used to hate that I'd feel winded, and out of breathe, and I'd get tired before my legs did.
    I rarely do higher rep back squats and deads, and when I do, I generally want to do lay down and die afterwards lol. Higher rep on those for me is anything over 5, which is maybe kinda sad On the other hand, being able to bang out reps past a certain number also doesn't seem to translate over to my 1RM on either lift, so I'm not feeling too badly about it.

    Originally Posted by LunaLifts View Post
    FallenAngel got weights that way, and she spray painted her plates. Not so practical for equipment but it is a nice way to make used equipment look newer, and more match-y.
    I haven't bothered to paint my weights, though they could certainly use it, I'm just being lazy. All of my olympic bars have been de-rusted and re-painted though, I couldn't put those off because they were so rusty they'd just leave big brown patches of rust on everything they touched and they looked like an ad for "hey kids, remember to get your tetanus shot!". One day I'll get a nice new power bar lol.

    -----------------------

    So the mystery of my knees moving out when I flexed my glutes yesterday was solved. The lacrosse ball informed me that absolutely everything from my gluteus medius all the way down the outside of my hip to (and including) my outer quad needed to be released. Took care of that last night, and this morning I can flex my glutes without my knees moving out or in, which is nice
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  2. #1202
    Jerk of All Trades LunaLifts's Avatar
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    Originally Posted by itsagoodday View Post
    I have only recently begun to grasp just how much my desk job has been affecting my muscles. I've got some minor anterior pelvic tilt, which isn't necessarily a big issue on it's own. But combined with sitting for long periods of time, it will tighten up my spinal erectors and hip flexors, which in turn make it harder for my abs and glutes to function properly. I have been doing glute activation before lifting, and it definitely helps, particularly on leg day.
    Yeah I had to ask PR about it, because I have a slight tilt only when I lock my knees, and turns out that counts at having some APT. I already have occasional lower back issues, so any postural problems that can contribute need to be worked out. Been doing the glute work, and hip stretching, but I need to stretch my quads too, not just roll them.
    I rarely do higher rep back squats and deads, and when I do, I generally want to do lay down and die afterwards lol.
    My paused squats are 6-8, and my fronts are 8-10. It's still pretty rough, but at least the back squats aren't up to 12. Lunges kill me too.
    I haven't bothered to paint my weights, though they could certainly use it, I'm just being lazy. All of my olympic bars have been de-rusted and re-painted though, I couldn't put those off because they were so rusty they'd just leave big brown patches of rust on everything they touched and they looked like an ad for "hey kids, remember to get your tetanus shot!". One day I'll get a nice new power bar lol.
    I probably wouldn't paint my bar, because it seems likely to chip faster anyway, but maybe my plates depending on how bad they got. They'd have to get pretty mangled for me to bother. lol
    So the mystery of my knees moving out when I flexed my glutes yesterday was solved.
    Yay! Rolling, and LAX balls are so great. Especially the LAX ball, because I don't have foam rolling space at my boyfriend's, so I can still work out some areas with it.
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  3. #1203
    Powered by Reese's Puffs anandagirl's Avatar
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    I've missed so much.....

    Originally Posted by itsagoodday View Post
    There does seem to be a common theme in terms of less welfare / more military spending. This is particularly convulated when you think about how many veterans are in need of support services, and aren't necessarily getting the help they need. But hey, let's give 'em cool guns when they're in the 20's, then leave 'em on the streets in their 60's. Because guns and jets are waaaaaayyyyy cooler talking points than food stamps and counseling services
    Agreed. I feel the same way about children - I hear so much about how wrong abortion is, but then we'll take away support, medical care, and education? So we only care about them until they are born, and then eff 'em? Let's support our troops until they REALLY need our support, after enduring some serious crap, and then we just tell them to brush it off and move on with their lives.

    Originally Posted by itsagoodday View Post
    In other news, my gym has gained a screamer in recent weeks lol. Middle aged guy who screams on almost every rep of every exercise. It's kind of amazing. Like I'm all for noisy lifting, but I don't know why you're screaming on the first rep of a 15 rep set of preacher curls, it really shouldn't be taking that much effort The screaming also varies. Sometimes it sounds like he's happy (and he does stand up at the end of a set and go WHOOOO!!!! at times), sometimes he sounds like he just got his nuts caught in the machine, and sometimes he sounds like he's on the brink of ecstasy. Good times lol.
    LOL Oh my goodness, I would not be able to keep from laughing

    Originally Posted by VO2Maxima View Post
    Also a lot of people arguing "we should be helping veterans, not (insert someone else here)!" Like...is there some law that says "if you help X, you can't help Y?"
    Maybe we should be spending more time figuring out how to help everyone. I wish more people felt compassion to each other.

    Originally Posted by itsagoodday View Post
    I honestly used to be horrible in the heat. I've had heat exhaustion on multiple occasions, and had full on heat stroke once when I was younger. Do not recommend I actually think training in this darned hot gym the last two summers has toughened me up considerably. Every year I've had an August meet to train for, so I've felt like I need to push as much as I can. I definitely have my limits, but in addition to being able to take more heat in general, I also seem to be getting better at reading myself (when it's time to stop / when it's time to push).
    I hate the heat We don't get heat like some areas (mountains) but when it gets hot, we're all screwed because nobody has air conditioning. When I was a kid and we didn't have air conditioning, we would go out to eat and enjoy theirs, but all we have are hot restaurants, and the mosquitoes eat you alive if you sit outside LOL I squatted yesterday and I almost thought I wasn't gonna make it. Good for you kicking ass and taking names in the heat!
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  4. #1204
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by itsagoodday View Post
    DEADLIFTS
    work up to
    3x240
    3x255
    3x270
    1x280
    1x285
    1x290
    -- well crap, everything felt heavy today. That's a fine time to bring singles back in I had something odd going on though. When I added in abductor / adductor work last month, I knew I needed to because when I flexed my glutes, my knees would cave in. Well, today when I flexed my glutes setting up for deadlifts, my knees moved OUT. Total wtf. My knees actually wanted to push out to the extent that they were rolling me onto the outside of my feet. That's a new one. Seriously. Never even heard of that happening to anyone. I'm going to *guess* that my abductors may have been tight today, as that's honestly the only thing I can think of that might cause that. Glute medius seemed to be functioning well and didn't feel tight though. Anyway, it was weird.
    Yeah that is indeed pretty farking heavy. Nice set progression to the 290.

    And holy ham in the oven about the idea of benching 3x a week. I could probably get away with squatting 3x a week but my shoulders would leap off my body and leave the country if I did full on bp sessions 3x a week.
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  5. #1205
    RE1GN in Blood VO2Maxima's Avatar
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    Originally Posted by itsagoodday View Post
    For one surreal moment, I confused Ric Flair with Rick James in my head, and I'm like... uh, not unless he came back from the dead as a pasty white guy? If the guy at the gym starts singing Super Freak in between screams, I'm gonna be totally weirded out now.
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  6. #1206
    Registered User Fiction2Fitness's Avatar
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    Originally Posted by itsagoodday View Post
    It definitely does. If I bench 1x a week, my bench drops. At 2x a week, it stays the same. At 3x a week, it will grudgingly move forward. The catch right now is that my bench usually drops while I'm dieting, so I'm hoping that keeping my benching at 3x a week plus increasing volume on those days will help me stand my ground and not run backwards. Actual progress may be too much to ask for until I stop dieting lol.


    -----------------------

    So the mystery of my knees moving out when I flexed my glutes yesterday was solved. The lacrosse ball informed me that absolutely everything from my gluteus medius all the way down the outside of my hip to (and including) my outer quad needed to be released. Took care of that last night, and this morning I can flex my glutes without my knees moving out or in, which is nice
    Interesting. I'm trying to cut so increasing bench probably a struggle but still, hmmm. Yay for solving the mystery!
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  7. #1207
    Assuming I woke up itsagoodday's Avatar
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    Oh jeezum fricking pete. I had a post written out and windows crashed before I could post it. Let's try that one more time.

    Anyway! Just doing a quick post, will come back later and do catch-up. I swear I started working through people's journals the other day, I'll get there

    Weighed in this morning at 181.8. That's +1.0 lbs in 8 days. I have continued to eat in a small deficit, but I do seem to have picked up some water retention in the last few days, so I'm assuming that's where the gain came from. My allergies have been horrible and I'm walking around having sneezing fits, so I'm thinking that may have something to do with it since IIRC histamines can cause water retention as well. Blah.

    THURSDAY 6/22 - studio

    WIDE GRIP BENCH
    work up to
    1x135
    0x145
    1x140

    CRUNCHES

    PLANKS

    SIDE PLANKS

    BOXING

    My trainer friend has been out of town on business for several weeks, is back for just a few days, and then leaves again for several more weeks. So I grabbed a time slot to have him take a look at wide grip bench, and also check my progress on other stuff. I got an A+ on core work, abs are being very reliable currently and I'm staying straighter throughout my body. Boxing went well also, my on again / off again right glute medius functioned quite well the entire time.

    With wide grip bench, I've only done a few wide grip training sessions since my four months of nuthin'-but-close-grip. I'm definitely having problems keeping my back engaged, and am also using way too much shoulders at lockout. I think I just need more practice though, it will come back. We wound up throwing some weight on to see where I was, and even though I'm having a ton of tech issues with this grip right now, I actually have gained some overall strength. 135 used to be a grindy max, but it launched off my chest today, that moved like it probably could have been a triple had I tried for it. 140 was ok as a single. 145 was a fail. On both 140 and 145, I completely lost my lats just before I touched my chest, so the bar pretty much just dropped the last inch or two onto my chest before the pause, and then the bar and my back were both really loose. No bueno. On 140, I could recover. On 145, I could not, although it was surprisingly close. I think if I can get everything tight and KEEP IT THERE, I'll have a clean, paused wide grip 145 in me shortly.

    Now if I can just get my competition grip back. Competition grip was running consistently 10-15 lbs over my wide grip when I was training both grips pre-injury. I can only hope that is still the case The plan for the next three or so weeks is to work both wide grip and close grip heavy, high volume and high frequency. My pec is currently only comfortable with competition grip on decline bench, so I'll work with that. I'm really really REALLY hoping that my competition grip will make a comeback on flat bench in time for my August meet, but I think I will be cutting it very close. We shall see
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  8. #1208
    Jerk of All Trades LunaLifts's Avatar
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    Too much planking, ew.
    >.<
    Boxing sounds fun though.
    Originally Posted by itsagoodday View Post
    Just doing a quick post,
    I see we both have a liberal interpretation of that phrase, lol.
    Weighed in this morning at 181.8. That's +1.0 lbs in 8 days.
    What's your weigh in scheme? Rolling average, weekly, monthly? I like having weigh ins for tracing purposes, make sure I'm not overdoing any cheats meals, etc, but I hate how off they can be. I mean, you can stall for weeks, then lose 3lbs, and it's just so annoying.

    My trainer friend has been out of town on business for several weeks, is back for just a few days, and then leaves again for several more weeks.
    Can you send videos so he can check your form/lifts more regularly? Works for the people with online coaches here.
    With wide grip bench, I've only done a few wide grip training sessions since my four months of nuthin'-but-close-grip. I'm definitely having problems keeping my back engaged, and am also using way too much shoulders at lockout.
    Is that like, regular width, or as wide as possible? I don't think I could do wider than the standard grip (assuming mine is regular, out of the two times I've benched I haven't thought to record myself), and close grip seems awful too, lol. You'll get that 145 in no time though, when you're so used to one thing, it can take some time to get the hang of it.
    Now if I can just get my competition grip back.
    Wait, now what's this? Is this like regular?
    PRs: 95lbs/126lbs/212lbs
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  9. #1209
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by LunaLifts View Post
    Wait, now what's this? Is this like regular?
    I think her comp grip is not actual close grip and not where the average person will grip, but somewhere in between, like a semi medium grip. OP's relationship with bench: "It's complicated."

    All I got for bp is squeeze your butt cheeks and think about golf, heehee.
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  10. #1210
    Assuming I woke up itsagoodday's Avatar
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    Ergh, sorry for all the drive-bys with no replies I should have some time this weekend to catch up with everyone, what a crazy frigging week it's been.

    Friday 6/23 - Gym

    FRONT SQUATS
    work up to
    5x115
    5x125
    5x135
    3, 3, 2 x 145
    -- the original plan was to work up as heavy as I could with sets of 5, but I was sweating so much the bar was sliding all over the place on the last few reps of every set. I dropped back to triples and was still fighting bar slide by the third rep. I tried chalking my shoulders and upper arms, but it didn't help much. I may try the front squat harness that's in the back room on these hot days, I don't want to lose fronts because they're really important to my programming right now, but the bar sliding when I'm sweaty is horrible to deal with.

    BANDED SQUATS - light band
    (5-7x) 5x 115
    -- I honestly have no idea if I did 5, 6 or 7 sets. I did two extra just in case, so it was definitely at least 5. I was using a different rack than before, and figuring out band tension was super annoying, I ultimately had it looped three times over the bar itself and in the end it may have been a bit too much tension. My glutes were functioning but were moving really slowly on these, getting them faster just wasn't happening.

    FROG STANCE HACK SQUATS
    8x 30's
    6x 35's
    4x 40's
    -- these went fine, but I was not feeling so good.

    And I called it quits after this. The heat was getting to me today. Oddly, it wasn't as hot as on some other days, only about 80, but it was super humid like 86% humidity. I was sweating profusely, and about halfway through banded squats I started to get the feeling that I was sweating faster than I could drink in water to replace it, and started to feel like crap. On banded squats, I couldn't count sets anymore and was getting really confused. I realized it was time to wrap it up and call it a day. I downed two more bottles of water on the drive home, but it took a couple of hours to feel better. Sheesh. Bench day tomorrow.

    Although on a funny note, I changed out of my sweaty clothes when I got home, but didn't hit the shower until much later. So I realized after the fact that went to the grocery store in the afternoon with sweaty rust stains from the bar all over my upper boobs, chalk smears across my shoulders and upper arms, and a bunch of bruising and red marks from my collar bone down my arms from the bar sliding. I hope I confused the hell out of anyone who saw that.
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  11. #1211
    Assuming I woke up itsagoodday's Avatar
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    Can't complain about the temperature, it was quite comfortable at the gym today. (Oh sure, it couldn't have been cooler on SQUAT day lol.)

    Saturday 6/24 - Gym

    CLOSE GRIP BENCH - feet up
    work up to
    (8x) 3x115
    -- had to drop my feet to the ground for a little help on the third rep of a couple of the sets. I seemed to have some small inconsistency going on with my set-up that was making a difference in whether or not I could get all three reps with feet up, but I couldn't quite figure out what it was. It wasn't just a strength thing, as I needed help on the fourth set, but the eighth was easy.

    DECLINE BENCH - competition grip
    (4x) 8x 115
    -- I'm not deeply attached to the number 115 today, it just happened to work out for the rep ranges I wanted on both lifts lol

    OHP - strict
    (3x) 8x 60
    -- why is it that I could press 60 all day long, but 65 gets challenging fast. Meh.

    LATERAL RAISES
    (3x) 8x 20's

    EZ BAR SKULLCRUSHERS - behind the head
    (3x) 8x 10's

    EZ BAR BICEP CURLS
    (3x) 10x 15's

    BENT OVER LATERAL RAISES
    8x 25's
    (2x) 6x 30's

    DIPS - superset with leg raises
    (3x) 5x BW

    LEG RAISES / KNEE RAISES - alternating each rep
    (3x) 10x BW

    BB SHRUGS
    (3x) 8x 185

    Solid day today. Close grip is definitely feeling better again, I hope it's responding to my volume increase and not just the fact that I'm still bloated My bench kinda likes both of those things though

    Screamer was at the gym today, but I think his days of screaming are numbered because the other guys are starting to tease him about it lol. At one point he was going RAAAHHHHRWWWW on one side of the gym, and there'd be this echo of RAAAAHHHWWWW from a couple of guys on the other side of the gym every time he did it. He started to make less noise after that happened a few times.
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    No rest for the wicked

    Sunday 6/25 - Gym

    DEADLIFTS
    work up to
    3x245
    3x260
    3x275
    1x285
    1x290
    1x295

    HEX BAR DEADLIFTS - high handles
    5x220
    5x230
    5x240

    CABLE ROW
    8x #8
    8x #9
    6x #10

    WIDE GRIP LAT PULLDOWN
    (3x) 8x 90

    SLDL
    8x165
    8x175
    6x185

    CABLE ABDUCTORS
    (3x) 6x #2

    DEADLIFT HYPER
    (3x) 8x 100

    Ok, well. The big thing today is that my entire body was really, really crooked on everything. Every single frigging thing. No idea what was happening, but it was intensely annoying. My upper body was twisting on everything and weirdly my hips were twisting as well, I was even locking out all of my deadlifts (all three kinds of deadlifts) with one hip before the other. FML. I hit all the weights I wanted to, but crap that was more difficult and felt worse than it should have. I'll try hitting the lacrosse ball tonight and see if I've got uneven tightness on right side vs left side??? My right quad feels a little tight, but other than that I'm not really feeling anything odd. I realized I haven't remembered to do my anti-rotational work (pallof press) this past week, but I can't imagine that would have such a dramatic effect. Grrrrr.
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    Registered User Fiction2Fitness's Avatar
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    Some great lifting. How is benching with feet up? I've seen it a couple of times but never tried that part.
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    Nice weights there. DL looking really good.

    Did you see the twisting on video? Any chance it was just a feeling, and not actually happening? Frustrating - those good training days are hard to come by.
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    Awesome numbers on the DL!

    What is with all these people doing some type of benching with their feet up? I see this all the time at the gym. People say it helps the core but I don't know, seems even more risky to tweak a shoulder/wrist because you're not solidly planted. Carry on you daredevils you.
    Current PRs:
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  16. #1216
    Assuming I woke up itsagoodday's Avatar
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    Sorry guys, I know I keep saying I'll catch up on replies and journals and then I don't. I've got my head down right now trying to figure some things out. My current job (self employed) has me working 7 days a week, but my mom's debt load that I've taken over is staggering and to keep her from losing her house in a few months, I think I need to pick up a second full-time job. I do not know how I will fit both in. My mom is not capable of getting a job herself, in fact she's barely left the house in over a month. I'm looking into my options. Nobody ever said life was easy, I'm just trying to think things through before I pull the trigger on decisions. The gym is keeping me sane though.

    Monday 6/26 - Gym

    WIDE GRIP BENCH
    work up to
    5x115
    3x125

    add blue slingshot
    3x135
    3x140
    3x145
    5x150
    -- the weight on the bar made some guy walking past nervous as I was setting up for 140, and he said "I'm going to stand right here in case you need me". lol. I used him for a hand-off on 145 and 150, as long as he was going to be standing there anyway

    remove slingshot
    6x105 - trying something, never mind though

    DB CHEST PRESS - close grip, military grip
    8x 40's
    6x 45's
    4x 50's

    PALLOF PRESS - monster mini band
    (3x) AMRAP

    ONE ARM DB CHEST PRESS
    (3x) 5x 40

    ROPE CABLE PRESSDOWNS
    10, 8, 6

    DIPS superset with leg raises
    (3x) 4xBW

    LEG RAISES / KNEE RAISES - alternating reps
    (3x) 10xBW

    Feel like I'm forgetting something. Whatever. Pretty good chest day! I need to get a squat day in either tomorrow or Wednesday, not sure which.
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  17. #1217
    Assuming I woke up itsagoodday's Avatar
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    Needed to do a combo leg / chest day to keep the frequency I want on everything.

    Wednesday 6/28 - Gym

    FRONT SQUATS
    work up to
    4x135
    3,4,2,3,2,1 x 140
    -- multiple times tried to adjust what I was planning on doing to match how sh*tty I was feeling, in the end I settled for 15 total reps @ 140, in whatever way I could get them. Failed on the safeties twice. This whole thing was stupid. My strength was fine, but my heart and head were not present.

    LEG EXTENSIONS
    (3x) 8x 45's

    (ONE LEG) LYING HAMSTRING CURLS
    8x 25's
    8x 27.5's
    6x 30's

    CLOSE GRIP BENCH - feet up
    (5x) 5x 110

    DECLINE BENCH - competition grip
    8x 115
    8x 125
    6x 135

    DB INCLINE CHEST PRESS
    (2x) 8x 25's

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  18. #1218
    Powered by Reese's Puffs anandagirl's Avatar
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    Great job staying up with lifting!

    Originally Posted by thehobbes View Post
    I think her comp grip is not actual close grip and not where the average person will grip, but somewhere in between, like a semi medium grip. OP's relationship with bench: "It's complicated."

    All I got for bp is squeeze your butt cheeks and think about golf, heehee.
    LOL the best bench tips I've ever heard

    Originally Posted by thehobbes View Post
    Awesome numbers on the DL!

    What is with all these people doing some type of benching with their feet up? I see this all the time at the gym. People say it helps the core but I don't know, seems even more risky to tweak a shoulder/wrist because you're not solidly planted. Carry on you daredevils you.
    Dude, some guy was benching yesterday holding his legs straight out like a painful ab thing
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  19. #1219
    Assuming I woke up itsagoodday's Avatar
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    Oh crap, I haven't replied to people in a week? I suck Well, I was feeling really down and miserable earlier today, decided to eat extra calories at dinner in case the diet was dragging me down a bit. Felt uncomfortably full initially, but ya know what... I actually feel great now. Maybe a little diet break was in order, I've been pretty darned good about sticking to my deficit.

    Originally Posted by LunaLifts View Post
    My paused squats are 6-8, and my fronts are 8-10. It's still pretty rough, but at least the back squats aren't up to 12. Lunges kill me too.
    12!!!!!!! 6, 8 and 10 are bad enough

    Originally Posted by LunaLifts View Post
    I probably wouldn't paint my bar, because it seems likely to chip faster anyway, but maybe my plates depending on how bad they got. They'd have to get pretty mangled for me to bother. lol
    I put some matte black rustoleum paint on the bar, and it's holding up ok. I won't ever bother to paint the sleeves on a bar ever again though, as that came off right away from sliding plates on and off. But the rest of the bar is doing pretty good!

    Originally Posted by LunaLifts View Post
    Rolling, and LAX balls are so great. Especially the LAX ball, because I don't have foam rolling space at my boyfriend's, so I can still work out some areas with it.
    I'm digging the lax ball more and more, I definitely feel like I can do more targeted and effective work with it.

    Originally Posted by anandagirl View Post
    I hate the heat We don't get heat like some areas (mountains) but when it gets hot, we're all screwed because nobody has air conditioning.
    Ugh, yeah, that would suck. I've got some relatives in Canada who wind up in a similar situation, they don't have a/c but every once in a while it gets super hot and they're all like... oh... crap...

    Originally Posted by thehobbes View Post
    And holy ham in the oven about the idea of benching 3x a week. I could probably get away with squatting 3x a week but my shoulders would leap off my body and leave the country if I did full on bp sessions 3x a week.
    Haha! I don't mind benching 3x a week. Squatting 3x... eh, I could take it or leave it. I assume we're all in agreement that deadlifting 3x a week would be purely self-loathing though

    Originally Posted by LunaLifts View Post
    Too much planking, ew.
    >.<
    Boxing sounds fun though.
    Any planking is too much planking! Boxing is fun, or maybe I just have a lot of pent up aggression to get out by hitting stuff lol.

    Originally Posted by LunaLifts View Post
    What's your weigh in scheme? Rolling average, weekly, monthly? I like having weigh ins for tracing purposes, make sure I'm not overdoing any cheats meals, etc, but I hate how off they can be. I mean, you can stall for weeks, then lose 3lbs, and it's just so annoying.
    Once a week or so. I used to weigh daily, but I was getting too obsessive with the fluctuations. Like I totally understand that things move around, and I know not to take them too seriously one way or the other, but I was anyway. Derp.

    Originally Posted by LunaLifts View Post
    Is that like, regular width, or as wide as possible? I don't think I could do wider than the standard grip (assuming mine is regular, out of the two times I've benched I haven't thought to record myself), and close grip seems awful too, lol. You'll get that 145 in no time though, when you're so used to one thing, it can take some time to get the hang of it.

    Wait, now what's this? Is this like regular?
    I have three bench grips that I use regularly. Close grip is right around where the smooth meets the knurling, so my forearms are pretty much straight up and down. Wide grip is middle fingers on the rings, that's as wide as I'm comfortable going. What I call my competition grip is almost smack in between the other two, it seems to give me the best of both worlds and I can move the most weight with it. Unfortunately, it also seems to put the most tension on my upper pec for some reason, which is why it's been the slowest of all three to come back after my pec/shoulder injury

    Originally Posted by thehobbes View Post
    I think her comp grip is not actual close grip and not where the average person will grip, but somewhere in between, like a semi medium grip. OP's relationship with bench: "It's complicated."
    Exactly this! lol. Unfortunately, I suck at bench, so it's another one of those get super analytical about details in a desperate effort to get SOMETHING ANYTHING to improve things.

    Originally Posted by Fiction2Fitness View Post
    Some great lifting. How is benching with feet up? I've seen it a couple of times but never tried that part.
    I'm a huge fan of feet up for close grip bench. Not necessarily for any other grip though. By completely removing my arch and any leg drive, I feel like I'm forcing my upper body to work on raw strength. Moving my grip farther out, adding an arch, adding leg drive, makes everything easier later on. That having been said, I suck at benching, so maybe don't listen to me lol.

    Originally Posted by tina722 View Post
    Did you see the twisting on video? Any chance it was just a feeling, and not actually happening? Frustrating - those good training days are hard to come by.
    Yeah, unfortunately the twisting was all over the place that day. Luckily it's just been that one day that it was so bad It was weird because I could also see it happening, like when I was doing SLDL in front of the mirror I could see my hips moving first one side than the other at lockout. Even on rows, my left hand was leading before my right hand. wtf lol.

    Originally Posted by thehobbes View Post
    What is with all these people doing some type of benching with their feet up? I see this all the time at the gym. People say it helps the core but I don't know, seems even more risky to tweak a shoulder/wrist because you're not solidly planted.
    Dunno about core, I guess it would though, hadn't really thought about it. I pretty much only do that close grip though. The wider your hand position, the harder it's going to be to stabilize the bar, so yeah feet up would suck for that.

    Originally Posted by anandagirl View Post
    Dude, some guy was benching yesterday holding his legs straight out like a painful ab thing
    Straight out like up in the air or straight out on the bench? I actually do the latter. If I bend my knees and put my feet on the bench like a normal person, my brain still wants to use leg drive and my @ss shoots three feet up in the air lol. I've seen people do legs straight up in the air, that's weirder to me lol. Side note, but if you ever want to make yourself miserable and/or fall off a bench, try floor wipers some time. They are the devil.

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    Originally Posted by itsagoodday View Post
    Straight out like up in the air or straight out on the bench? I actually do the latter. If I bend my knees and put my feet on the bench like a normal person, my brain still wants to use leg drive and my @ss shoots three feet up in the air lol.
    The latter. It looked ab painful

    I've seen people do legs straight up in the air, that's weirder to me lol. Side note, but if you ever want to make yourself miserable and/or fall off a bench, try floor wipers some time. They are the devil.

    No thank you! LOL
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  21. #1221
    Row fanatic lazyaj's Avatar
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    Originally Posted by itsagoodday View Post
    I'm a huge fan of feet up for close grip bench. Not necessarily for any other grip though. By completely removing my arch and any leg drive, I feel like I'm forcing my upper body to work on raw strength. Moving my grip farther out, adding an arch, adding leg drive, makes everything easier later on. That having been said, I suck at benching, so maybe don't listen to me lol.
    Yeah!! I used to really like doing close grip with a flat back/no arch. I've also done them feet up, but somehow never thought about combining the two?! Sounds awesome!

    Side note, but if you ever want to make yourself miserable and/or fall off a bench, try floor wipers some time. They are the devil.

    That looks amazing, definitely want to try it tonight!
    If you like to deadlift, we'll get along great!

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    Assuming I woke up itsagoodday's Avatar
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    Originally Posted by anandagirl View Post
    The latter. It looked ab painful
    Gotcha! I just assume it looks like I've died and rigor mortis has set in

    Originally Posted by anandagirl View Post
    No thank you! LOL
    I suck at these. I've tried them a few times, and spent most of the time trying not to fall off the bench. Maybe doing them on the floor might have worked out better lol.

    Originally Posted by lazyaj View Post
    Yeah!! I used to really like doing close grip with a flat back/no arch. I've also done them feet up, but somehow never thought about combining the two?! Sounds awesome!
    I guess the big test of whether that's been a good idea / bad idea for me will be when I finally dust off my competition grip again. It's either up or it's down after 4 months of almost exclusively feet up flat back close grip

    Originally Posted by lazyaj View Post
    That looks amazing, definitely want to try it tonight!
    Oh, you are a brave soul. I did ok with just straight up and down leg raises while holding the bar, but my life flashed in front of my eyes every time I tried to move my legs to the side lol. Maybe I should try these again, they might actually fit in to my programming right now. Crap. Why did I have to remember those
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  23. #1223
    RE1GN in Blood VO2Maxima's Avatar
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    Originally Posted by itsagoodday View Post
    I did ok with just straight up and down leg raises while holding the bar, but my life flashed in front of my eyes every time I tried to move my legs to the side lol. Maybe I should try these again, they might actually fit in to my programming right now. Crap. Why did I have to remember those
    Just do me a favor and be careful. Coupled flexion + rotation is the most vulnerable position for disc herniation. Also if your shoulders are retracted and depressed, that means that the top of your lumbar spine will try to be extending while the bottom is trying to flex because of what you're doing with your legs (and if your shoulders aren't tight, your shoulders won't be in a very stable or safe position). I won't go so far as to say this is an unsafe exercise, but I will go ahead and say that unless you are fairly coordinated and skilled with good shoulder and core control, it is risky.



    Oh look four training weeks left, how did that happen?
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    Thursday 6/29 - Gym

    DEADLIFTS
    work up to
    3x250
    3x265
    3x280
    1x290
    1x295
    1x300
    --hmmmm. So I'm at an awkward in-between stage where the cues I've been using the last few weeks aren't quite working right, and my old cues aren't quite working right either. This happens all the time with my deadlift when I gain or lose weight. I've been tucking my butt under for the last month or so and it was working great, but I need to back off on that because suddenly it's overkill and it's rounding my lower back. I was able to stand a little closer to the bar today, which is good. Mostly I was just struggling with how to position my lower back / hips / glutes. The weights moved fine and my strength was good, but it did feel rough off the ground. Hopefully in another couple of pounds or another couple of weeks, I'll level out and find a new normal.

    SLDL - full re-set off floor @ rep
    10x165
    8x175
    6x165
    -- I got excused from hex bar deads today because there's only one bar and it was in use. Darn

    WIDE GRIP LAT PULLDOWNS
    10, 8, 6

    SEATED CABLE ROWS
    8x #9
    (2x) 6x #10

    CABLE ABDUCTION

    CABLE WOOD CHOPPERS LOW TO HIGH

    CABLE WOOD CHOPPERS HIGH TO LOW
    -- ok yeah, wood choppers. So last month I introduced anti-rotational work into my program to try to deal with the upper body twisting I've been experiencing. And I feel like it's helped... but only a little. So I'm going to try adding in rotational work as well. I think it's one thing to reinforce anti-rotation, but if I'm stronger turning in one direction than the other, it might not be a bad idea to treat it as an imbalance and try to even that out on both sides. I think??? Anyway, today I tried wood choppers and rotational deadlifts. Not bad. I'll likely continue with both for a while and see what happens.

    ROTATIONAL DEADLIFTS
    6x 75
    (2x) 6x 95

    I actually kind of liked these. I was using a 5' bar, and should be able to put the 45 lb plates on next time so at least I won't have to pull from a deficit. I'm definitely noticing that pulling from the right is weaker on these, and interestingly enough it's hitting a part of my lower back / glute on the left that has been a weak spot previously (and has been injured previously). So I will proceed with caution, but I'm *hoping* this may be an effective way to bring up that area.


    DEADLIFT HYPERS
    (3x) 6x 105

    Dat's it. Wide grip bench tomorrow!
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    Originally Posted by VO2Maxima View Post
    Just do me a favor and be careful. Coupled flexion + rotation is the most vulnerable position for disc herniation. Also if your shoulders are retracted and depressed, that means that the top of your lumbar spine will try to be extending while the bottom is trying to flex because of what you're doing with your legs (and if your shoulders aren't tight, your shoulders won't be in a very stable or safe position). I won't go so far as to say this is an unsafe exercise, but I will go ahead and say that unless you are fairly coordinated and skilled with good shoulder and core control, it is risky.
    I sucked with these before, so it's possible that I'm still going to suck at them too much to use them. My spine can always hope? Oh, and definitely don't scroll down and read about rotational deadlifts

    Originally Posted by VO2Maxima View Post
    Oh look four training weeks left, how did that happen?
    I should probably submit my entry for this meet
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    Wait, the trap bar that you purchased was being used so you couldn't use it? LOL
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    Originally Posted by itsagoodday View Post
    I sucked with these before, so it's possible that I'm still going to suck at them too much to use them. My spine can always hope? Oh, and definitely don't scroll down and read about rotational deadlifts



    I should probably submit my entry for this meet
    I didn't see anything lol. Brace your core well, wear a belt, keep your IAP up.

    I didn't enter yet either. I keep meaning to and putting it off.
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    Originally Posted by anandagirl View Post
    Wait, the trap bar that you purchased was being used so you couldn't use it? LOL
    LOL, yeah that's ok. There's only a few people who know it's my bar and it's out on the floor for everyone to use, so no biggie. Didn't particularly want to use it today anyway. I should pay people to occupy that bar on every deadlift day

    Originally Posted by VO2Maxima View Post
    I didn't see anything lol. Brace your core well, wear a belt, keep your IAP up.
    Googling IAP...

    Innovation Accelerator Program
    Islamic Association of Palestine
    International Association of Prosecutors
    In-App Purchase
    Instrument Approach Procedure
    Index of Air Purity
    Independent Activities Period
    International Association of Penturners
    International Academy of Pathologists

    Oh cripes, I give up. However, I will be sure to keep my IAP up. How about I just keep everything up to be safe.

    Originally Posted by VO2Maxima View Post
    I didn't enter yet either. I keep meaning to and putting it off.
    Well I'll be in next week, and I expect there are probably some bills ready from the 8,712 emergency visits I had before my last meet. So that should cover your entry fee right there lol
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    IAP = intra-abdominal pressure. There's a very good chance that's not a standard abbreviation and that I made it up haha.
    But do keep up the International Association of Penturners too. That sounds very important.
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    Originally Posted by VO2Maxima View Post
    IAP = intra-abdominal pressure. There's a very good chance that's not a standard abbreviation and that I made it up haha.
    I CAN'T GOOGLE YOUR HEAD.

    Originally Posted by VO2Maxima View Post
    But do keep up the International Association of Penturners too. That sounds very important.
    We're gonna be pen pals. The pen and paper kind, not the email kind. IAP frowns on that.
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