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Old 03-16-2013, 11:57 PM   #3351
usfsfire42
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How much did you lose over night though. I seem to have flucations like that depending on my carb intake and water intake
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Old 03-17-2013, 12:22 AM   #3352
shiplemw
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Here's a question for all you fine folks. When deadlifting I've always focused on "driving my heels" into the floor. I noticed the other day that my toes come up off the floor when deadlifting. Is this something I need to work on in my deadlifting form?
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Old 03-17-2013, 12:31 AM   #3353
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I focus on lifting my toes on deadlift and on squats so that I am putting pressure on my heels and outside of my feet. It's a training tool I personally use.
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Old 03-17-2013, 02:02 AM   #3354
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Weighed in 157.5 this morning. Still better than my usual 152/153
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Old 03-17-2013, 02:07 AM   #3355
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Very nice
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Old 03-17-2013, 03:03 AM   #3356
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Old 03-17-2013, 03:14 AM   #3357
Benwrx14
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First day back from surgery, only doing upper body days.

Bench press
Bar X 15
95 X 10
135 X 8
155 X 6
175 X 4
185 X 5
195 X 3

Bench press supplemental exercise
40lb DB's X 20 X 2

Superset
Chest supported rows+ rear delt flys

Barbell shrugs

Db curls

Bw: 173 only lost 5 lbs during the 3 weeks off but somehow managed to keep around the same level of strength.
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Old 03-17-2013, 03:20 AM   #3358
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Extra Day

Ab Machine * 10 * 3

Leg Ext
100 * 20
120 * 20
140 * 20
160 * 20

Leg Curls
100 * 20
120 * 20
140 * 20
160 * 20

Hyperextension Planks * 3

Upper back stuff * bunch
DB Shrugs
abs
scapular retraction
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Old 03-17-2013, 08:51 AM   #3359
weasel
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Power Clean:
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)
125 lb x 1 reps (+25 pts)

Barbell Deadlift:
145 lb x 5 reps (+70 pts)
180 lb x 5 reps (+89 pts)
215 lb x 3 reps (+90 pts)
270 lb x 5 reps (+164 pts)
305 lb x 3 reps (+166 pts) Forgot to chalk - had to switch to Mixed Grip for rep 3
340 lb x 3 reps (+210 pts) Mixed Grip here and the singles
365 lb x 1 reps (+170 pts)
390 lb x 1 reps (+201 pts)
415 lb x 1 reps (+238 pts) PR!
210 lb x 10 reps (+129 pts) Back to double overhand
210 lb x 10 reps (+129 pts)
210 lb x 10 reps (+129 pts)
210 lb x 10 reps (+129 pts)
210 lb x 10 reps (+129 pts)

Ab Wheel (kneeling):
15 reps (+27 pts)
15 reps (+27 pts)
15 reps (+27 pts)
15 reps (+27 pts)

Plank:
60 sec (+21 pts)

Side Plank:
55 sec (+38 pts)

Elliptical Trainer:
0:20:00 || Moderate (+151 pts)
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Old 03-17-2013, 09:35 AM   #3360
ptirmal
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Awesome Weasel!
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Old 03-17-2013, 04:53 PM   #3361
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Damn nicely done I want a 405+ so bad
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Old 03-17-2013, 08:29 PM   #3362
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I'll just leave this here:

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Old 03-17-2013, 08:33 PM   #3363
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Her ass isn't on the bench. That's what it looks like at least. Still strong little girl
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Old 03-17-2013, 08:36 PM   #3364
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As usual, fetus is wrong.
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Old 03-17-2013, 08:37 PM   #3365
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It doesn't look like it is. Maybe I have bad eyes or something.
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Old 03-17-2013, 08:52 PM   #3366
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My first time benching at 14, I barely got up 135 of course I have long arms, and never could bench heavy. I should try this technique, but now comes the question. Would it be beneficial for growth? I'm guessing it's more of a decline with that arch, and benching incline is better for chest development? Anyways, that's stupid strong for a young girl.

My back workout tonight was pretty good (after some motivation from some guy (in a brand new acura) that tried to spit on my car when I was at a stop light! Dumb Obama supporters)
Pull ups
T-bar rows
Pull downs
One arm rows
Light curls

Too lazy to type out the weights, I'm exhausted and been going all day. I'll probably crash in a half hour. Oh and I did some cardio this morning.
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Old 03-17-2013, 08:57 PM   #3367
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More pause squats today in between rounds of helping my box judge 13.2

Olympic-style high bar. Rock bottom hold for 3 seconds.

Barx5
95x5
135x5
185x5
225x5
275x3 (5 wasn't happening, previous 5RM on this exercise was 255)
275x0 (went for the 2 I left behind. <NO>)
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Old 03-17-2013, 10:21 PM   #3368
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Quote:
Originally Posted by Tim K. View Post
I'll just leave this here:

http://youtu.be/bxAc97K2I5M
somewhere in new england, kaiser spontaneously spurted his pants without any idea why
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Old 03-17-2013, 10:50 PM   #3369
ak ryda
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Any of you guys have some advice on leg exercises or squat variations to help with explosiveness coming out of the hole with squats? Currently accessory work is squats, leg press, and calves. Thanks.
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Old 03-17-2013, 10:54 PM   #3370
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Quote:
Originally Posted by ak ryda View Post
Any of you guys have some advice on leg exercises or squat variations to help with explosiveness coming out of the hole with squats? Currently accessory work is squats, leg press, and calves. Thanks.
try pausing at the bottom.. or perhaps high jumps
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Old 03-17-2013, 11:06 PM   #3371
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Quote:
Originally Posted by ak ryda View Post
Any of you guys have some advice on leg exercises or squat variations to help with explosiveness coming out of the hole with squats? Currently accessory work is squats, leg press, and calves. Thanks.
Posterior chain
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Old 03-18-2013, 12:00 AM   #3372
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Quote:
Originally Posted by ak ryda View Post
Any of you guys have some advice on leg exercises or squat variations to help with explosiveness coming out of the hole with squats? Currently accessory work is squats, leg press, and calves. Thanks.
Test..
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Old 03-18-2013, 12:19 AM   #3373
jsmaze
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She's 13, and as tall/taller than the women there, and taller than half the guys.

How does this compare to minor league oly lifting?

EDIT

Looking around some related videos, you'll run across some russian teens with that same extreme arch that looks like their ass isn't even on the bench. With such an arch, and wide grip, the travel is really, really short for making a rep. Is that accepted? I haven't watched much olympic bench pressing.

Last edited by jsmaze; 03-18-2013 at 12:25 AM.
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Old 03-18-2013, 12:43 AM   #3374
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Cause there is no Olympic bench prrssing
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Old 03-18-2013, 01:17 AM   #3375
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Quote:
Originally Posted by jsmaze View Post
She's 13, and as tall/taller than the women there, and taller than half the guys.

How does this compare to minor league oly lifting?

EDIT

Looking around some related videos, you'll run across some russian teens with that same extreme arch that looks like their ass isn't even on the bench. With such an arch, and wide grip, the travel is really, really short for making a rep. Is that accepted? I haven't watched much olympic bench pressing.
The whole ass doesn't have to be planted. If you look at it from the side you can see the very bottom is making contact.

Pops still has less rom than that chick. If I had Chris' ROM I would bench 715 raw, without question.
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