Sonyacele bulking log
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Congratulations on the PR!0
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That's fantastic on the deads!! Awesome accomplishment.
Thanks for the info on the squat too. What you said is pretty much how I do it so I'm glad to hear I'm at least doing that right.
Keep up the great work!0 -
Wow, I've honestly never even thought about how I unrack and at this second I couldn't tell you how I do it!!! I'll be sure to take note when I hit the gym tonight!!!0
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i'm actually taking my squats back down to 45lbs , just the bar, and i'm gonna go deep and just practice all this, the unracking , my form, open hips, knees out, etc until its all automatic and then i'll start adding weight back on again. I can tell that unracking the bar will be a skill in itself when its up to 200 pounds or more! there will be no room for wobbling or stepping around for the right footing. Its best to get it ingrained the right way from the beginning.0
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Good to know; that's how I was always taught to unrack and couldn't see myself unracking with the one leg step. My max is 170 and even that's a pain getting unracked. But that's due to my short stature. One pin is way too high and the next one below is too low. I am sure once you're adjusted it's not only going to be more stable for you but better for your knees. I also see people take too many steps back and it kills your energy. Our gym owner is a former power lifter and bodybuilder so we are in good hands.
I do GHR on the lat pulldown or seated calf raise machine as we don't have an actual GHR machine. It requires major balance over strength more than anything. Honestly I'm not sure how that will feel on your knees but go slow.
Congrats on the PR! That's my year ending goal!!! Love it!0 -
Im' a week and a half into my new program, 3 rep sets , super heavy . It feels great, i love maxing out each workout . I'm keeping my squat weight down low though, in the 8 rep range, i dropped my weight down, back to the basics with the new form she taught me and it feels great!
And im' dying with all the fat i'm collecting! i cut my calories yesterdya i need to do a week or two at 1600-1700 cause its messing with my head. I'm in this for the long haul, so if i miss a few weeks of gains thats ok i'll make them up later. I see myself bulking for a year or more maybe. So ill see how it works dropping calories for a few weeks. I've been at a surplus for 8 weeks so far, so we'll see how it goes.
Oh and my new weight belt should be here today!!! i got it from Inzer, and i hope it fits! i was borderline on the med to small size so i got the small thinking that i wont be this fat forever and it needs to be tight and i can suck in . I can't wait to use it! im meeting with the powerlifting trainer on saturday , so she can teach me all the good stuff!
i also ordered chalk and pull up assistance bands, since one of the gyms i train at here at home doesn't have chalk , what a joke! and the assistance bands are for my pull up bar at home. things are moving along great !0 -
That's how I was taught to unrack too...both feet under the bar. Also, the three step rule too....good to hear.
I have an Inzer belt and I love it!! I got the small and I have. 25-26" waist and I've got mine sized right in the middle...plenty of room to tighten or loosen if need be.0 -
my belt came and i'm gonna be right on the edge , about two or three holes in , I'm gonna take it to my trainer on saturday and see if she thinks i should exchange it for the next size up or if this will be ok. I definately dont plan on getting bigger around my belly, my goal is to get smaller! i was two inches smaller before i started this bulk, so maybe a few weeks of cutting will knock those inches back off.
I'm glad you like your belt, i heard inzer was the best so thats what i got.0 -
my weight belt fits!!! she said its the perfect size, i wear it three holes in, and OMG i can barely get it on or off.
and i used it on the bench on saturday and got my max weight of 140!! i'm so happy thats 2 plates plus 5! i dont even know how i did it, it all happened so fast.
She totally changed up my form on the bench, its a power lifting form which is different than just regular old bencing. I use my whole body for the lift, glutes hams quads, lats core everything! , its hard to explain but i think if you google power lifting bench press maybe they have some pictures. Its gonna take some getting used to, but i'll sort it out.
Today i wore my belt for the first time on leg day, its so weird how it really helps with the lift.0 -
my weight belt fits!!! she said its the perfect size, i wear it three holes in, and OMG i can barely get it on or off.
and i used it on the bench on saturday and got my max weight of 140!! i'm so happy thats 2 plates plus 5! i dont even know how i did it, it all happened so fast.
She totally changed up my form on the bench, its a power lifting form which is different than just regular old bencing. I use my whole body for the lift, glutes hams quads, lats core everything! , its hard to explain but i think if you google power lifting bench press maybe they have some pictures. Its gonna take some getting used to, but i'll sort it out.
Today i wore my belt for the first time on leg day, its so weird how it really helps with the lift.
So awesome it's working for you!!!
That's why SL5x5 includes bench--if you do it correctly, it really should be working your whole body!0 -
Soooo..... i was getting all depressed cause i put on some initial pounds when i first started eating more, more weight than i had wanted to about 10 pounds , but i think things have leveled out to a slower rate of gain and i put on a pair of last years winter pants and they fit!!!! not only do they fit but i'm filling them out with some squatilicious curves this year! So i'm happy again! i might be heavier but nothing jiggles, im' solid like a rock.
Oh and i deadlifted a set of 245 today! my highest set ever! i think i'm gonna be tested for my 1 rep max on saturday , and that will give me my next goal to work towards doing sets of.
My squats are coming along, dont laugh, i'm deep squatting sets of 100 lbs, still building up my knee strength, I'm going slow and easy and just adding a little each week and so far so good. So far my knee hasn't blown up and no pain.
and i love my weight belt! here is a video of me deadlifting
http://www.youtube.com/watch?v=0mqxs0-EdKw 0 -
Glad you're feeling good about things again. And those DLs were badass :drinker:0
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Heavy is heavy if it's 45lbs or 100lbs or 300lbs. You're badass, no matter what our squat is! (My squat is heavier than my deadlift because my grip strength is piss poor).0
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Yay!!! Awesome deadlift, woman!0
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ok i'm gonna make this official, i'm gonna do a 28 day cut, 1400-1500 calories. 40/40/20 i just picked that number randomly , i hope its a good number. When i've dieted before, that is the number that worked best for me. I really wanna add a 1-2 mile run a day, but i'm not sure if i will have time. I'm gonna still be lifting on schedule, but 7 of the 28 days will be deloading. And i might not try and hit maxes on my lifts. I'll just have to see how it goes. this is gonna be my first cut of many to come.0
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i registered for a power lifting competition in march. scary!!!! no refunds, i'm doing it!0
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Are you still going to cut now that you've signed up for the comp?0
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I'm gonna finish this 28 day cut i started, i'm about 11 days into it and i just feel better all around like i'm less bloated and mentally its helping me feel like i still have control of things. So i wanna finish it. Also im sorta using it as a reset for my bulk because my eating was kinda getting out of hand , lol. I kept adding little snacks with the excuse "oh i'm bulking so i need this bag of chips or cookies or extra protein shake" So this is sorta a strip back down to the basics and start all over. Once its done i'll ease back up into a bulking range until the comp. I'm not super concerned about lifting massively heavy weights in march, because this is just going to be setting the bar and getting experience for the womans pro am in november. thats the one i really wanna push myself hard for , to see improvement and lots of pr's. I totally love having all these goals and a timeline of what i wanna do and when , and if none of it works , i'll have next year to make changes and try again.
oh and so far on my 11 day cut i'm down about 1.25 pounds, so its working!! yay!!0 -
Ah, okay. I think this is a great idea!0
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here is what i did last night, my son was there and took a few pics for me. i maxed out at 135x3 on the bench. I really worked on form and keeping my shoulders pinched, apparently i was losing form and tightness each time i exhaled , so i worked on keeping tight for all reps and now my lats are on fire !!!!
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here is what i did last night, my son was there and took a few pics for me. i maxed out at 135x3 on the bench. I really worked on form and keeping my shoulders pinched, apparently i was losing form and tightness each time i exhaled , so i worked on keeping tight for all reps and now my lats are on fire !!!!
Fixed it for you. Good job!0 -
thanks! i forgot the lower case part0
