Shannan's quest for beasthood

[ShannanD]

8/9/13

OHP
55 2x5
60 3x5

Iso-Mio DL - these are a b*tch
185 1x5
205 1x5
180 1x5

RDL
160 1x5
175 1x5
135 3x5

Lat pull-downs
70 4x10

GHRs
BW 5x5

Incline sit ups
+10lbs 3x10

[ShannanD]

8/10/13 - went in after a 7 hour liver (4th one this week). Felt like shit, lifted worse. Gave up, went home, ate a steak and fell into bed - 10 hours (!).

8/11/13
DO- over

LBBS - new form is seriously f-ing with my weight load
115 1x5
125 1x5
135 1x5

BP
95 2x3
105 1x3
110 1x2
100 1x2
105 1x2

TKE supersetted with dips
4x15
BW 5x5

[5inthehall]

New place sounds very cool. And you got the 120 bench press! Yay Shannan!!!!

What are iso-mio DLs?

[Patrick Stroup]

New place sounds very cool. And you got the 120 bench press! Yay Shannan!!!!

What are iso-mio DLs?

Iso-Mio is where you pause at your perceived weakness in the lift.

[Patrick Stroup]

Rohr uses them a TON with his lifters. I really like the way Josh programs his people.

[ShannanD]

Thanks for responding Strouper! You encycolpedia, you...

Yep, in my case, 2 second pause with bar just below my knees. At the point in the lift where I typically break straight back form. I went too heavy on these and was sore for about 36 hours.

All of his programming is based on the lifter's perception of weakness and exertion. I've always been a "max all day, every day" kinda chick, so backing off is tough for me. that said, form focus with light weight today.

Pause squats
115 1x5
125 1x5
115 1x5

BP
95 5x5

DB flies
15 4x10

Tri push down
60 1x10
70 1x10
80 2x10

GHR
BW 5x5

[Oldman]

Nice work! I have always wanted to try pause squats, but have never gotten around to it. Do you use them regularly or alternate them with other assistance work?

[ShannanD]

@ Oldman.

I've been doing them at least once a week for a couple of months. I actually really like them (pause squats). They force me to feel depth and have done wonders for glute strength. Also force me to stay tight throughout the entire lift - something I wasn't doing early on.

Big thumbs up to PS overall. Super yea(!) for big, strong booties.

[ShannanD]

8/17/13

Can't lift until tomorrow, so decided to get on a scale. Really?! Why would I ever voluntarily get on a damn scale?

[ShannanD]

8/18/13

BP
100 3x3
105 3x2

DL iso-mio
155 x3
165 x3
175 2x3 - this is where form got questionable. So stayed at 175 instead of 185. Trying to act responsibly!

RDL
155 2x5
165 1x5 - got better ham stretch outta 155, shoulda stayed there

Lat pull downs
50 2x10
55 2x10