Reply With QuoteJust pop on some Beyonce -- the twerking will follow naturally. It's unavoidable.Originally Posted by raivyne
✓ Member
10.10.16
Lifts
Squat - 1x3x185 @ 8.5-9
1x5x167.5 @ 9
Press - 3x3x67.5 @ 7.5 - 8
Deadlift - 1x215 @ 8.5 or 9
5x3x195 @ 8.5
Planks - to be continued tonight... ran late last night
Macros
Target - 140 p / 170 c / 42 f / 30 fiber - 1,618 kCal
Actual - 139.943 p / 172.244 c / 39.343 f / 22.314 fiber* - 1,602.837 kCal
*fiber was low because I forgot the rest of my breakfast and had to adjust using whatever they had at work to sub in. Lost fiber from the blackberries that were supposed to be part of breakfast and had to drop some raspberries from my PWO shake as well so as not to go over carbs.
Other Stats
BW - 165.4 lbs
Sleep - 5h14m (yikes!)
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So there was some carry over from RDLs to the knee problem of my friend's Deadlifts. Yay!
She still has issues with wanting to shy away from getting her ass back (squats and deadlifts). I told her to spend the next two days walking around like Mrs. Wiggins (bonus cool points if you know the reference) and standing with her ass back like she was about to start twerking or something.
Last edited by Leanne M. Lloyd; 10-11-2016 at 08:05 AM.
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Just pop on some Beyonce -- the twerking will follow naturally. It's unavoidable.
✓ Member
Haha!
✓ Member
10.11.16
H.I.I.T.
5m WU
12 rounds of 20s on 1m off
10m CD
Not trying to record distance on HIIT anymore... at least for the time being. I track enough things as is!
Macros
Target - 150 p / 115 c / 42 f / 20 fiber - 1,438.00 kCal
Actual - 147.231 p / 114.783 c /42.295 f / 22.564 fiber - 1,428.712 kCal
Other Stats
BW - 165.2 lbs
Sleep - 5h14m
Mood (at the time of this posting) - Damn, it feels good to be a gangster.
My nutrition is on point this week and should stay that way since everything is prepped for the entire week with the exception of the mini pizza crusts... but all I have to do is cut those out and bake for a few minutes. This is honestly the first time since the end of the challenge that I feel like I have my nutrition together and my head in the game.
So, my mom pulled 31 lbs for five reps on her deadlift last night. I'm pretty happy for her! I might be more excited than she is actually... haha
✓ Member
10.12.16
Lifts
Beltless Squats - 5x2x147.5 @ 7.5
Bench - 2x6x112.5 @ 8.5, 9.5, 8.5, 9, 9.5, 10
Pendlay Rows - 8x4x65 @ 6.5-7
Side Planks 45sx5 sets per side
Macros
Target - 140 p / 170 c / 42 f / 20 fiber - 1,438.00 kCal
Actual - 141.318 p / 175.471 c / 46.312 f / 30.692 fiber - 1,683.961 kCal
Other Stats
BW - 164.4 lbs
Sleep - 6h57m
10.14.16
Lifts
Pause Squats - 3x137.5 @ forgot to write down...
3x130 @ oops also forgot
CG Bench - 6x3x95 @ 8, 8.5, 7.5
RDL - 8x4x85 @ 7
Weighted Planks - AMRAPx5 sets
Macros
Target - 150 p / 115 c / 42 f / 20 fiber - 1,438.00 kCal
Actual - 145.944 p / 119.144 c / 52.379 f / 21.525 fiber - 1,531.759 kCal
10.15.16
Accessory work, yay!
Macros
Target - 150 p / 115 c / 42 f / 20 fiber - 1,438.00 kCal
Actual - 150.841 p / 114.676 c / 46.468 f / 26.314 fiber - 1,480.276 kCal
Other Stats
BW - 164.4
Sleep - 11h35m
10.18.16
Lifts
Squat - 1x3x185 @ 8.5, 9, 9
5x167.5 @ 9.5
Press - 3x3x70 @ 8.5, 9, 9.5
Deadlift - 1x220 @ 9
5x3x197.5 @ 8.5, 9, 8.5
Macros
Target - 150 p / 115 c / 42 f / 20 fiber - 1,438.00 kCal
Actual - 150.719 p / 136.683 c / 54.896 f / 25.114 fiber - 1,643.676 kCal
Other Stats
BW - 163.8 lbs
Sleep - 7h9m
Member
Eff yes.
✓ Member
I love Friday nights just because I get to sleep for so long!
10.19.16
Lifts
Beltless Squats - 5x2x147.5 @ 8.5
Bench - 1x15x115 @ 8.5-9.5
Pendlay Rows - 6x4x85 @ 7 - 7.5
Side Planks - 30s x 6 sets per side
Macros
Target - 150 p / 115 c / 42 f / 20 fiber - 1,438.00 kCal
Actual - 147.680 p / 124.272 c / 45.721 f / 25.168 fiber - 1,499.301 kCal
Other Stats
BW - 164.2 lbs
Sleep - 6h12m
Everything has been heavy so far this week! I did the same weights for my squats as last week for the past two days and rated them at a higher RPE for this week. Just one of those training weeks I suppose.
In other training related news, I have made quite a bit of progress on my squat form the past 4ish weeks, thanks to Rori and Cody. I had a lot of little problems - wonky bar path, not staying tight in the hole, sinking too far into the hole, etc. etc. The most difficult thing to fix for me - by far - has been preventing my hips from rising faster than my chest on the drive up. It still happens a bit, but when it does it's not nearly as pronounced as it was a month ago. Still very much a work in progress though, but i'm pleaseD with the improvements that i've made thus far.
Here's a couple of videos from last night.
Beltless Squats @ 147.5
Bench @ 115 (That is not my voice at the end)
Last edited by Leanne M. Lloyd; 10-20-2016 at 12:17 PM.
Nice work. What were some of the cues the coaches gave you with regard to the hips rising faster? (A big problem for me, so I'm curious.)
✓ Member
Cody didn't really say much about that issue specifically. The three things that we worked on were for me to 1) anticipate the drive up more (so i don't sink too far down and end up relaxing and having a coke down there); 2) keeping the bar over the midfoot (there were more things he tried to cue before this, but they just made me overcompensate for whatever I was doing, and do other dumb things instead... so this was the simplest solution to the issue that I don't exactly remember - sorry!); and 3) stay tight (i have a shoulder that tends to swing forward contributing to the bar not being over the midfoot. Staying tight, especially on the right side, helps prevent that. It does also help keep me from good morni-ing my squats as well, but more on that in a second).
Rori said that I need to stop shooting my hips forward at the sticking point and stop lifting my chest. Also, that I should think about shoving my delts up through the bar as my hips come up. It took me a while to understand what she was talking about because, lets face it, I can be a little dense.
The drawback of online coaching is the limited dialogue, and it took a while for me to grasp the problem that she was pointing out. I finally realized that my hips were shooting up faster than my chest, and then my chest was playing catch up, which is why it looks like I am shooting my hips forward. I wasn't trying to shoot my hips forward. So, they were actually coming forward as a consequence of the chest lifting - that was the part that was confusing me and holding me back from understanding her.
Once I understood that, I started making progress on fixing it by using Rori's "delts into the bar" along with Cody's "keep tight". Then, I added to these two cues thinking about an imaginary rope pyramid that is connected to my hips and my delts and being pulled up by all three points simultaneously. These three things seem to be working.
It's very difficult though, the weight feels heavier because I am moving slower as that seems to help prevent this and a myriad of other issues with my squats. I still have bad reps where there's a little good morning and even worse reps with a lot of good morning. At least my sets are peppered with mildly passable non-good morning squats, which wasn't the case before. Little by little it's getting better, but it's probably something that I will always struggle with if I don't keep a tight reign over it.
I hope this helps!
P.S. You can still keep a straight bar path with a good morning-ish squat... I got pretty good at it apparently Proof on Instagram. I thought all my problems were solved as long as the bar path was straight... not so!
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No wonder I lost track of you again. Did you compete at the Classic? You are lifting heavy stuff. I usually don't add anyone as contact but I can't keep track of you otherwise.
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