July 29th, 2014

3. Deadlift technique day 3300lbs

DL 8x3 @ 185lbs - using a lower hip to engage quads and create a bigger hip drive.
Fronties 3x5@155;1x5@135
Prone row 3x8
DB row 2x15

July 28th, 2014
July 27th, 2014

Some powerful women right there.

Iron Sisters Strength Camp 2014 Not only am I grateful for the women’s lifting community. I also have the utmost respect for the men who actively support women’s lifting and are conscious of women’s lifting history. I think it’s sad when a male athlete can’t name a single female athlete or recall any of her numbers and accomplishments.
July 27th, 2014

Lifting less now in order to lift more in the future

I got some very valuable advice this weekend on my deadlift form. Just want to make note of it here for future reference.

Deadlift training notes:

  • Pull conventional
  • switch to using lower hip starting position
  • utilize leg drive to compensate for short arms
  • Develop quads to help with deadlift leg drive
  • High bar paused squats and front squats using deadlift stance for assistance work

I need leg drive to pull faster with my t-rex arms. The deadlift challenge that has never gone away is that I’ve always been a slow puller- regardless of how many deficits I do. So now I have to work on developing my quads for that initial push. For me, my quads are what will break the bar from the floor. My quads are weak, so that’s why getting my hips lower in the pull is difficult. I always want to use my hamstrings- which have over-developed from pulling with high hips (stiff leg deadlift). Now that I have proper footwear for squats, I can get better quad involvement and development. Even my squat was pretty posterior dominant. I need to do more front squats and high bar paused squats using my deadlift stance to work on my quads.

I’m really grateful for the people who coached me yesterday for exposing my weakness. If I want a faster pull, I’ll have to retire my 335lb stiff leg deadlift and pull less weight with a lower hip to train my quads to catch up to my hamstrings and glutes.

July 25th, 2014

I got hi lighter yellow safety leggings because I need to draw more attention to my butt.

July 24th, 2014

2. Squat 3300lbs

Oh my god. Butt is outta control! Lol 🙈

Singles - 245, 255, 265! 275!!!?? 225, 185.
Paused squats - 135x5x3 
Banded walks
Calf raises
Standing abs

For my birthday I bought myself some cheap weightlifting shoes. I wasn’t setting out to lift particularly heavy today; but the shoes made such a dramatic difference that I was able to match my heaviest squat with wraps on my first day of using them. Pretty much shocked the hell out of me.

July 23rd, 2014

2. Expl bench day

3 sec paused bench 8x3 @ 145lbs
Incl DB press 3x12
CG bench with chains 4x12

Band fly
Seated DB press
Hammer curls
Band pull aparts

July 23rd, 2014

Important info with an application to women’s strength training, I think. It should be understood that not all women have the “Bulky Gene” (that’s what I’ll call the genetic pre-disposition to building a thicker muscular physique). But some women do have the bulky gene. That explains why one woman’s 300lb-deadlifting body may look different from another woman’s 300lb-deadlifting body. Strength training will lead to muscle growth (albeit in varying genetically determined degrees), regardless of whether or not you like it. Women who’ve never been athletic or active all their lives may not have had the experience of seeing their muscular gene expression.

It’s unfortunate that many people use the exception- those with the bulky gene- to prove the false rule that women get big from strength training.

When training your clients or talking to women who are interested in lifting heavy but are concerned about muscle growth. I think it’s more constructive to say that “Yes, you will gain muscle from lifting heavy; however, your genetics will determine how much you gain.” Not, “Oh, don’t worry, you won’t get bulky” (as if it were a bad thing). All forms of muscular gene expression should be affirmed. After many months of training, if you happen to notice that your client does in fact have the “bulky gene,” it should be celebrated, just as much as smaller, stronger women are celebrated.

July 21st, 2014

2. DL - 2200lbs

8 singles with 275lbs.
The hell was I thinking???

GHR 4x8
Seated salves 4x10