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  1. #181
    Team GAT Rep HARRYBEAST's Avatar
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    Squats look good
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  2. #182
    one more set bmgamble's Avatar
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    Solid squats. I break my ab work into sets of 25, sometimes I'll just do as many as I can for a set then do it again to get 100 total.
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  3. #183
    Team Ogre penny0527's Avatar
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    Originally Posted by tina722 View Post
    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
    Once you get up there everything else goes away except your lift
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  4. #184
    Beard Game Stronk MatTheCur's Avatar
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    I'm with B ... not sure how you decline without locking your feet!

    Everything looking smooth as butter in here. You have the quickest deadlift setup->pull time that I've seen yet. Very jealous of that. Feels like I take 20 minutes to set up for one pull, lmao

    Originally Posted by tina722 View Post
    Abs: I'm still trying to work up to 100 reps. I can get 60-80 in ok. :/
    You know that you can break them into sets, right?
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  5. #185
    Registered User tina722's Avatar
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    Originally Posted by HARRYBEAST View Post
    Squats look good

    Originally Posted by bmgamble View Post
    Solid squats. I break my ab work into sets of 25, sometimes I'll just do as many as I can for a set then do it again to get 100 total.
    Thanks! My low back was still a little tired from the pulls on Saturday, so they were a tiny bit slow. Bracing is harder if the low back is tired.

    Originally Posted by MatTheCur View Post
    I'm with B ... not sure how you decline without locking your feet!

    Everything looking smooth as butter in here. You have the quickest deadlift setup->pull time that I've seen yet. Very jealous of that. Feels like I take 20 minutes to set up for one pull, lmao



    You know that you can break them into sets, right?
    Haha, okay. are you ready for all of my excuses? So, yes, I am breaking them up. I prefer ab wheel, planks, GHD situps and various types of leg raises....although if I use hip flexors too much then they get pissy. I start out with sets of 10 (yes, I'm weak!), and when I get tired move to crunches. but I'm not a fan of crunches, and stop after a set or two of 10-20. I AM really weak at ab stuff, so I know this assistance work is good for me...previously was only doing 1-2 times/week ab wheel or GHD situps. I have gotten stronger at the situps...not so sure about the ab wheel. Anyways, sets of 10, become sets of 5 (or less) really quickly. I could try breaking it up and doing some at the beginning of the workout and some at the end.

    Thanks re: deadlift. I like the dynamic start, but I think I lose lat tightness in using it. If I spend too long at the bottom, I can't break anything off the floor.


    Originally Posted by penny0527 View Post
    Once you get up there everything else goes away except your lift
    Maybe someday.
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  6. #186
    Beard Game Stronk MatTheCur's Avatar
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    I was just checking. I thought you were doing one literal set of 100. =/

    lol
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  7. #187
    Registered User tina722's Avatar
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    Originally Posted by MatTheCur View Post
    I was just checking. I thought you were doing one literal set of 100. =/

    lol
    That sounds like something I would do, except for how difficult it would be.
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  8. #188
    Registered User tina722's Avatar
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    2017.C3.W2. 3.14. bench

    paused bench
    95x3
    105x3
    115x3

    slingshot
    125x6
    135x6; only supposed to be two sets, but I couldn't stop myself, so
    145x6 (no video)

    https://youtu.be/LNar8UBIijw



    dbs
    15x35
    25x25x2

    pulldowns, rows, shrugs, curls (3x12)
    abs: 80ish reps. I'll finish this tonight. :/

    I did pullups to warm up, and I'm so bad at them again. I haven't been doing them regularly, so now, getting sets of 5 is difficult. Yea...not really a warmup movement, but it helps keeping my shoulders healthy - everything feels better when I do them as often as possible. Not talking about paused bench. Slingshot was great, didn't do so well at following the program today. But I did convince myself not to jump up to 150 or 160, so yay? Not that I could have done 6 reps at 160.
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  9. #189
    Assuming I woke up itsagoodday's Avatar
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    In!!!

    Wow, strong lifts in here!

    Originally Posted by tina722 View Post
    Thanks re: deadlift. I like the dynamic start, but I think I lose lat tightness in using it. If I spend too long at the bottom, I can't break anything off the floor.
    This happens to me as well, it's why I wound up with a divebomb. I honestly think that if I spend too long in the bottom position, I'm putting my hamstrings into a static stretch and then I can't get power out of them. Not sure if that's actually true, but it makes sense in my head
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  10. #190
    Psych Nurse SophieM's Avatar
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    Originally Posted by itsagoodday View Post
    This happens to me as well, it's why I wound up with a divebomb. I honestly think that if I spend too long in the bottom position, I'm putting my hamstrings into a static stretch and then I can't get power out of them. Not sure if that's actually true, but it makes sense in my head
    I can't spend too long at the bottom either. I don't divebomb per se, but I'm not down there a long time either!
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  11. #191
    Team GAT Rep HARRYBEAST's Avatar
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    your form makes me jelly. Nice work. Also I had a laugh when you said you could only do sets of 5 with pullups as most women I know struggle for 1 or 2.
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  12. #192
    Registered User tina722's Avatar
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    Originally Posted by itsagoodday View Post
    In!!!

    Wow, strong lifts in here!



    This happens to me as well, it's why I wound up with a divebomb. I honestly think that if I spend too long in the bottom position, I'm putting my hamstrings into a static stretch and then I can't get power out of them. Not sure if that's actually true, but it makes sense in my head


    Originally Posted by SophieM View Post
    I can't spend too long at the bottom either. I don't divebomb per se, but I'm not down there a long time either!
    The nice thing about the dive bomb or dynamic start is that it's over fast.

    Originally Posted by HARRYBEAST View Post
    your form makes me jelly. Nice work. Also I had a laugh when you said you could only do sets of 5 with pullups as most women I know struggle for 1 or 2.
    haha. yea, but I worked up to 7-8 easy reps for multiple sets last fall, so it sucks to see it drop. I can remember only doing 1-2 reps or walking up to the bar and being scared I wouldn't be able to pull myself up. It's slooowww to improve.
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  13. #193
    Registered User tina722's Avatar
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    2017.C3.W2. (3/13) deads+FS

    FS
    135x6(x2)
    155x3 (vid)
    165x3 (vid)

    Super deadlift bar (aka. trap bar)
    225x3
    255x3 (vid)
    275x3 (vid)

    EMOM Deads
    235x1x12 (vid of 1,5, 12)
    - tried keeping chest up and butt down, but I'm not sure it worked so well.

    Deadlifts with chains
    205+2chains per side x2
    205+ 3 chains per side x2 (vid)
    215+ 3chains perside x3 (vid)


    https://youtu.be/rqtPSGcvGO8


    assistance

    Hack squat 3x12
    Leg curls 3x12
    Calfs 3x12
    Abs: 40 ish reps + 3 sets of 45sec planks with 45lbs


    Fun day. Going to nap.
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  14. #194
    Psych Nurse SophieM's Avatar
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    Originally Posted by tina722 View Post
    Fun day. Going to nap.
    That's my kind of fun!! I'd need a nap after that workout too!
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  15. #195
    Row fanatic lazyaj's Avatar
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    Mirin those front squats!!
    If you like to deadlift, we'll get along great!

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  16. #196
    Registered User tina722's Avatar
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    Originally Posted by SophieM View Post
    That's my kind of fun!! I'd need a nap after that workout too!
    It was great. I've been thinking about putting it on a weeknight though, so I'm not completely unproductive/napping all Saturday afternoon. I'm not sure though...if I get to the gym at 7:30, it could be a long night with the deadlift workout.

    Originally Posted by lazyaj View Post
    Mirin those front squats!!
    Thanks! I was really happy with how smooth they were, and I don't drop my shoulders/chest forward as much. Improvements!
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  17. #197
    Registered User tina722's Avatar
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    2017. C3.W2.(3/13) decline

    Decline BP
    115x6 (x2)
    95x8
    - I forgot to bring in hands in closer, so these were comp grip style.


    Push press
    65x3
    75x3
    85x3
    - technique was better this week

    https://youtu.be/xRjnkIvh32Y

    assistance
    more push press: 3x7 @ 65
    rows, shrugs, curls (3x12)
    pullups 4x4 (before and after BP)
    abs will get done at home
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  18. #198
    one more set bmgamble's Avatar
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    Putting some strong work in. Nice job, especially big pull day.
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  19. #199
    Psych Nurse SophieM's Avatar
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    Made declines look easy!
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  20. #200
    Assuming I woke up itsagoodday's Avatar
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    Originally Posted by lazyaj View Post
    Mirin those front squats!!
    ^^ This!

    I could possibly get one extremely ugly front squat single at 165, but then I'd either need a nap or a chiropractor. Probably both.
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  21. #201
    Registered User tina722's Avatar
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    Originally Posted by bmgamble View Post
    Putting some strong work in. Nice job, especially big pull day.
    Pull day is destined to be my favorite. FS, deadlifts, lot of volume.. what more could I want.

    Originally Posted by SophieM View Post
    Made declines look easy!
    Originally Posted by itsagoodday View Post
    ^^ This!

    I could possibly get one extremely ugly front squat single at 165, but then I'd either need a nap or a chiropractor. Probably both.
    Thanks...if I had done them with close grip like I was supposed to, they wouldn't have been so easy. :/

    It helps that my back squat volume is down....gives me a chance to make some FS PRs. ..... I get stuck youtubing weightlifters and get it stuck in my head that anything below a 200 FS is weak. :/ lol. Check out Kristen Pope, if you want to see some beautiful squats.
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  22. #202
    Registered User tina722's Avatar
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    20170323. C3. W3. (3/20) squat

    Comp stance
    180x2x6
    - moved my feet out


    Close stance
    120x6x3
    - moved my feet out

    Wide
    95x10x3

    assistance
    squats @135 and 155 to practice (4x5 ish)
    leg curls 3x12
    RDL 3x12
    calves, abs

    https://youtu.be/WPfsh4CttM4


    Got sick this week, so I pushed all training sessions back. Worked on keeping my knees out, no collapsing in.
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  23. #203
    Powered by Reese's Puffs anandagirl's Avatar
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    IN!

    Originally Posted by HARRYBEAST View Post
    your form makes me jelly. Nice work. Also I had a laugh when you said you could only do sets of 5 with pullups as most women I know struggle for 1 or 2.
    I can't do any....

    Strong work girl!
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  24. #204
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    Originally Posted by anandagirl View Post
    IN!

    I can't do any....

    Strong work girl!
    They are hard, it honestly took me a couple years of training before I could do one. And it's waaaaay to easy to lose them

    Thanks!
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  25. #205
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    20170324. C3.W3.(3/20) bench

    Pause BP
    110x2
    115x1 (x2)
    125x1
    130x1
    135x0

    Slingshot
    135x6
    145x6
    150x5


    Screwed up after that, didn't check the program, and did OHP, no wonder they sucked.

    Forgot to do the DB assistance, but I'll get it in with decline. Did pulldowns and curls for assistance. No abs.

    https://youtu.be/rHBLjUC-3Ic


    If I didn't have a bajillion videos of my benching from the last 12 months (cuz 4x/weeks adds up to A LOT of benching), I would have guessed that I havent trained it at all this year after today's performance. Still stuck at the same stupid weights. And what is form? Slingshot did make me feel a little better.

    Programmed to only do 3 singles, but I have no confidence in having decent form with that few of reps when I haven't touched over 120 in a few months. It takes of couple to feel comfortable under the weight.
    Last edited by tina722; 03-25-2017 at 06:36 AM.
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  26. #206
    Psych Nurse SophieM's Avatar
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    Originally Posted by tina722 View Post
    They are hard, it honestly took me a couple years of training before I could do one. And it's waaaaay to easy to lose them
    Yup. Sure is!

    Bench will get there. It's just so damn stubborn.
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    Originally Posted by SophieM View Post

    Bench will get there. It's just so damn stubborn.
    we will see... I'm not sure if I should baby it or (just put the work it but) forget about it . Depends on my mood for the dayI suppose.
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  28. #208
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    20170325 C3.W3. (3/20) deads

    Pause FS Singles
    135
    145
    155
    165

    Super deadlift bar (flat side)
    185x
    235
    265
    - forgot my straps

    EMOM DL
    250x1x10

    Deadlifts with chains
    220 + 2 chains per side x2(x3)
    - tried with 3 chains per side and could only get 1.5 reps. Left hand kept opening up. Calluses were painful today.

    FS: 135x5x3
    GHR, leg extensions, calves 3x12

    so long. Didn't feel like I could truly max out, because that amount of waiting time...just increases total time too much. Might have had another 10 on FS and 10-20 on trap bar - I was pleased that the singles were nice and clean though. I'm not sure if tilting the super deadlift bar is appropriate ...kinda removes the point of the trap style-set up/movement. Loading for EMOM deads was pretty decent (lower butt, chest up, tight lats), bar moves sooo slow though.

    https://youtu.be/Y64PWYzubJk

    so after watching the vid, the EMOM deads are not the best...or at least the recorded ones don't show what I remember feeling
    Last edited by tina722; 03-25-2017 at 12:04 PM.
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  29. #209
    Team Ogre penny0527's Avatar
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    I've never paused a front squat. Well not on purpose anyway

    You pull so quickly from the time you grip the bar on deads. I just can't do that.
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  30. #210
    Psych Nurse SophieM's Avatar
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    That's a very strange trap bar! I can definitely see how that workout would take a while.
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