Miss Marissa's Lifting Log

[matty_mcfly]

Yeah ignore everything I say.

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[Drazen]

Deadlifts w/ Matty!!!!!

 

FitNotes Workout - Friday 11th March 2016

 

** Sumo Deadlift **

- 135.0 lbs x 5 reps

- 155.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

- 175.0 lbs x 5 reps

 

http://instagram.com/p/BC8Rvv0kld7

Matty thinks I need to drop my butt more to get my torso more vertical and therefore get my shoulders over the bar. In the video you can see they are in front a bit and my bar path isn't great because of that. Any one else have an opinion?

 

** Overhead Squat **

- 45.0 lbs x 8 reps

- 45.0 lbs x 8 reps

- 45.0 lbs x 8 reps

 

** Neutral Grip Pull Ups - Band Assist **

- 8 reps

- 8 reps

- 8 reps

 

** Hammer Strength Row **

- 60.0 lbs x 12 reps [Low]

- 60.0 lbs x 12 reps

- 60.0 lbs x 12 reps

 

** Ring Pull Aparts **

- 20 reps

- 20 reps

- 20 reps

 

** Close Grip Supine Pulldowns **

- 60.0 lbs x 12 reps

- 72.0 lbs x 12 reps

- 72.0 lbs x 12 reps

hooray for NF Deadlift parties!

 

boo for the vid not being available to critique

[Rookiebeotch]

 

http://instagram.com/p/BC8Rvv0kld7

Matty thinks I need to drop my butt more to get my torso more vertical and therefore get my shoulders over the bar. In the video you can see they are in front a bit and my bar path isn't great because of that. Any one else have an opinion?

 

 

 

corrected link: https://www.instagram.com/p/BC8Rvv0kId7/

k(uppercase i)d7 instead of k(lowercase L)d7

 

Maybe shoulders are slightly forward, but lats do look loose. See the bar swinging on the way up? That should be an indication of either problem; suboptimal setup position, or lats not tight before pull. Check SamAshen's DL videos a real visible tightening of the lats just prior to pull.

 

Edit: also super jealous x2 of you two DLing together.

[matty_mcfly]

Yeah, that was the issue that we were trying to fix, so thank you!

The sitting the butt down fixed the bar issue, but made her pretty uncomfortable in that position.

Two cues that I use for the lat issue is protecting the armpits and rotating my elbows inward.

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[matty_mcfly]

http://youtu.be/pB5Cqoxj5aI

Just came across my YouTubez. We really should have taken video of the set with your hips lower. I don't remember the bar drifting, but you did fail reps that way.

It takes a village to fix (or ruin) a lift.

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[miss_marissa]

corrected link: https://www.instagram.com/p/BC8Rvv0kId7/

k(uppercase i)d7 instead of k(lowercase L)d7

Maybe shoulders are slightly forward, but lats do look loose. See the bar swinging on the way up? That should be an indication of either problem; suboptimal setup position, or lats not tight before pull. Check SamAshen's DL videos a real visible tightening of the lats just prior to pull.

Edit: also super jealous x2 of you two DLing together.

Thanks! Yea I had it up on my phone and just copied it while typing on the computer. Probably should have double checked, but you got me. *fist bump*

Lats tight is definitely the issue. I was practicing with the broom stick a little. I heard somewhere to put tennis balls in your armpits and think of squeezing them to get tight. I'm going to try that

[miss_marissa]

corrected link: https://www.instagram.com/p/BC8Rvv0kId7/

k(uppercase i)d7 instead of k(lowercase L)d7

 

Maybe shoulders are slightly forward, but lats do look loose. See the bar swinging on the way up? That should be an indication of either problem; suboptimal setup position, or lats not tight before pull. Check SamAshen's DL videos a real visible tightening of the lats just prior to pull.

 

Edit: also super jealous x2 of you two DLing together.

re: your edit. You should be, it was awesome.

 

Yeah, that was the issue that we were trying to fix, so thank you!

The sitting the butt down fixed the bar issue, but made her pretty uncomfortable in that position.

Two cues that I use for the lat issue is protecting the armpits and rotating my elbows inward.

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I'm 99% sure those cues won't work for me lol

 

Yea sitting the butt down it was hard to get the drive through the hips. I think getting lats tight might help with getting butt down, but not too down.

I may set up tonight (bench night) with just some light 95 lb with bumpers to try to get form right.

[miss_marissa]

Living room core after gymnastics last night!

 

FitNotes Workout - Monday 14th March 2016

** Hollow Hold **
- 00:30
- 00:30

 

** Side Lifts **
- 12 reps
- 12 reps

 

** Superman (time) **
- 00:30
- 00:30

 

** 1/2 V Ups **
- 6.0 lbs x 15 reps

 

** V-ups **
- 6.0 lbs x 12 reps

 

** Crunch **
- 25 reps [Legs flat. Focus on lower abs]

 

Supermans are easy. Hollow holds are hard. I should practice those more. Is there such a thing as too much core? Like can I do it daily?

[Rookiebeotch]

I've been doing it daily. It's been effective

[miss_marissa]

http://youtu.be/pB5Cqoxj5aI

Just came across my YouTubez. We really should have taken video of the set with your hips lower. I don't remember the bar drifting, but you did fail reps that way.

It takes a village to fix (or ruin) a lift.

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We really should have

 

Confession

I think he is super cute.

[miss_marissa]

FitNotes Workout - Tuesday 15th March 2016

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 85.0 lbs x 3 reps
- 100.0 lbs x 2 reps [PR]   <-- Now THAT is a muthafuckin PR!
- 100.0 lbs x 2 reps
- 100.0 lbs x 2 reps
- 100.0 lbs x 2 reps [spotter grabbed rep 2 a little early, but I had it easy]
- 100.0 lbs x 2 reps [Was programed 3 sets and I did 5. #oops #sorrynotsorry]

** Barbell Squat **
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps
- 165.0 lbs x 2 reps

easier than they have been. Also, lighter than they have been

** Dumbbell Military Press Standing **
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 15.0 lbs x 15 reps

** Cable Upright Row **
- 50.0 lbs x 15 reps [PR] [straight bar attachment]
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps

** Parallel Bar Triceps Dip **
- 15 reps [banded]
- 15 reps
- 15 reps

** Cable Pull Thrus **
- 50.0 lbs x 15 reps
- 60.0 lbs x 15 reps [PR] [sumo]
- 60.0 lbs x 15 reps [Also Sumo]

** Dumbbell Walking Lunges With Ohp **
- 10.0 lbs x 8 reps
- 10.0 lbs x 8 reps
- 10.0 lbs x 8 reps

** Banded Hip Abduction **
- 20 reps
- 20 reps
- 20 reps

** Banded Hip Adduction **
- 20 reps
- 20 reps
- 20 reps

Finished up everything except squats and bench at the apartment gym because Mr. J was on a time crunch so things were a little different than I'm used to. Might do that in the future for non-barbell things, they have a cable machine that can handle pretty much anything.

[Drazen]

hooray for bench PR's!  You must definitely be following Brodins teachings 

[miss_marissa]

Tonight's pathetic cardio circuit. (pathetic as in my cardio capability is pathetic)

 

Walked to work and home so I didn't feel like treadmilling or biking. A quick youtube search had me stumble upon this video which I modified slightly.

 

Burpee

tuck jump

5 mountain climbers

5 jumping jacks

^^consecutively as many as I can in 1 minute

1 minute rest

 

5 rounds total.

 

5 rounds and I was laying on the floor gasping for air. I need to do more cardio *shame*

[SevenofSeven]

I need to do more cardio *shame*

Yep, don't we all.

[matty_mcfly]

FitNotes Workout - Tuesday 15th March 2016

** Flat Barbell Bench Press **

- 45.0 lbs x 8 reps

- 85.0 lbs x 3 reps

- 100.0 lbs x 2 reps [PR] <-- Now THAT is a muthafuckin PR!

- 100.0 lbs x 2 reps

- 100.0 lbs x 2 reps

- 100.0 lbs x 2 reps [spotter grabbed rep 2 a little early, but I had it easy]

- 100.0 lbs x 2 reps [Was programed 3 sets and I did 5. #oops #sorrynotsorry]

I take my old bench PR and do 5 doubles, no biggie. I'm just a beast.

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[elvenengineer]

A) Sweet bench PR! Nice!

 

Eww cardio. I should do more of that also....

[CourtnieMarie]

A) Sweet bench PR! Nice!

 

Eww cardio. I should do more of that also....

[miss_marissa]

On 3/17/2016 at 11:15 PM, SevenofSeven said:

Yep, don't we all.

 

On 3/17/2016 at 8:44 AM, elvenengineer said:

A) Sweet bench PR! Nice!

 

Eww cardio. I should do more of that also....

 

On 3/17/2016 at 10:38 AM, CourtnieMarie said:

 

[miss_marissa]

Played around with sumo form a lot so lots of working sets here. Also, got some outside opinions and was taking videos so warmups sets were plentiful as well. I think I miht just work sumo light until I get it "figured out" Conventional is feeling good right now. My facebook told me today that 2 years ago I posted a status "Sumo deadlifts. I see the beginning of a beautiful relationship <3" If only 2 years ago Marissa would know how she felt about them now.

 

FitNotes Workout - Thursday 17th March 2016

** Sumo Deadlift **
- 95.0 lbs x 5 reps [Just pulls. Getting lats tight]
- 115.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 185.0 lbs x 1 rep
- 95.0 lbs x 3 reps [Bumper plates. A bunch of sets to work on form between my assistance.]
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 5 reps

 

** Deadlift **
- 185.0 lbs x 1 rep
- 200.0 lbs x 2 reps [PR]
- 200.0 lbs x 2 reps
- 200.0 lbs x 2 reps

 

** Overhead Squat **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps

 

** Neutral Grip Pull Ups - Band Assist **
- 8 reps
- 8 reps
- 8 reps

 

** Ring Pull Aparts **
- 20 reps
- 20 reps
- 20 reps

 

** Hammer Strength Row **
- 60.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 60.0 lbs x 12 reps

 

** Close Grip Supine Pulldowns **
- 60.0 lbs x 12 reps [2s squeeze]
- 60.0 lbs x 12 reps
- 60.0 lbs x 12 reps

 

Weird crowd today. When I showed up there was a group of 4/5 people all crossfitting and then foam rolling for like 15 minutes while I was warming up. There was also 2 guys on bike trainers doing a 10 hour bike ride for charity. They had laptops and stuff set up. But they brought donuts

FitNotes Workout - Saturday 19th March 2016

** Buncha Fucking Warmup Shit **
- 1 rep

 

** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 2 reps
- 165.0 lbs x 2 reps
- 190.0 lbs x 2 reps
- 190.0 lbs x 2 reps
- 190.0 lbs x 2 reps

 

** Reverse Hyper **
- 10.0 lbs x 15 reps [PR] <-up weight next time. nice glute squeeze here
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps

 

** TRX Face Pulls **
- 20 reps
- 20 reps
- 20 reps

 

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 65.0 lbs x 5 reps
- 90.0 lbs x 2 reps
- 90.0 lbs x 2 reps
- 90.0 lbs x 2 reps
- 90.0 lbs x 2 reps
- 90.0 lbs x 2 reps
- 60.0 lbs x 25 reps [PR] <40/40 challenge. Fit notes tells me that based on this rep count my 1RM should be 180 lb lol

 

** Glute-Ham Raise **
- 12 reps
- 12 reps
- 12 reps

 

** Close Grip Incline Barbell Bench Press **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps

 

** Chest Supported Dumbbell Row **
- 20.0 lbs x 15 reps 
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps

 

** Single Leg Deadlifts **
- 18.0 lbs x 12 reps
- 20.0 lbs x 15 reps [PR]
- 20.0 lbs x 15 reps

 

** Reverse Lunge ** < -supposed to be split jumps, but didn't have access to the rings
- 15 reps
- 15 reps
- 15 reps

[Rookiebeotch]

12 hours ago, miss_marissa said:

- 60.0 lbs x 25 reps [PR] <40/40 challenge. Fit notes tells me that based on this rep count my 1RM should be 180 lb lol

 

I limit FitNotes 1rm estimation to sets of 8reps and lower. I think it's a good compromise between accuracy and plot point frequency. Nearly every workout session will include a working set at or below 8 reps. 

[miss_marissa]

How do you change that? Or are you saying you only believe the validity of the calculator for sets with less than 8 reps. I obviously don't believe the validity of me suddenly having a 180 lb bench press. 

[Rookiebeotch]

Select an exercise entry to get to the track screen. 

 

Hit trophy icon in the upper right corner for the records screen. 

 

Hit the gear icon in the upper right corner for the estimated 1rm settings pop-up. 

[miss_marissa]

3 minutes ago, Rookiebeotch said:

Select an exercise entry to get to the track screen. 

 

Hit trophy icon in the upper right corner for the records screen. 

 

Hit the gear icon in the upper right corner for the estimated 1rm settings pop-up. 

Thanks!

 

More messing with sumo for warmups and in between sets.

 

FitNotes Workout - Monday 21st March 2016

 

** Buncha Fucking Warmup Shit **
- 1 rep

 

** Sumo Deadlift **
- 115.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 115.0 lbs x 3 reps
- 115.0 lbs x 5 reps

 

** Deadlift **
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps
- 180.0 lbs x 5 reps

 

** Ring Pull Aparts **
- 20 reps
- 20 reps
- 20 reps

 

** Hammer Strength Row **
- 60.0 lbs x 12 reps [Low]
- 65.0 lbs x 12 reps [PR]
- 65.0 lbs x 12 reps

 

** Neutral Grip Pull Ups - Partner Assist **
- 4 reps [Jumping negatives]
- 4 reps

 

** Close Grip Supine Pulldowns **
- 60.0 lbs x 12 reps
- 60.0 lbs x 12 reps
- 72.0 lbs x 12 reps

[miss_marissa]

Fucked my psoas somehow and have been semi sidelined since Friday ish? Starting to feel better today, may do some bench and light squats. I'll see how it feels later on, if not, I'll postpone until tomorrow. I don't want to fall into the trap of getting too lazy and not doing shit. But I'm also scared to squat.

 

Doing daily pullups and adding core in 2-3x/week. Haven't done anything since Saturday and I'm getting ansy.

 

FitNotes Workout - Friday 25th March 2016

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 85.0 lbs x 3 reps
- 100.0 lbs x 3 reps [PR]
- 100.0 lbs x 3 reps
- 100.0 lbs x 3 reps

** Barbell Upright Row **
- 35.0 lbs x 12 rep

- 35.0 lbs x 12 reps

- 35.0 lbs x 12 reps

** Hammer Strength Dip **
- 70.0 lbs x 15 reps [PR]
- 70.0 lbs x 15 reps
- 70.0 lbs x 15 reps

 

FitNotes Workout - Saturday 26th March 2016

** Buncha Fucking Warmup Shit **
- 1 rep

** Sumo Deadlift **
- 135.0 lbs x 5 reps
- 165.0 lbs x 5 reps

** Deadlift **
- 185.0 lbs x 3 reps
- 200.0 lbs x 3 reps [PR]
- 200.0 lbs x 3 reps
- 200.0 lbs x 3 reps

** Overhead Squat **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps

** Psoas Stretch Lunges **
- 10 reps
- 10 reps
- 10 reps

** Close Grip Supine Pulldowns **
- 60.0 lbs x 12 reps [2s squeeze]
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps

** Neutral Grip Pull Ups - Band Assist **
- 8 reps
- 8 reps
- 7 reps

** Ring Pull Aparts **
- 20 reps
- 20 reps
- 20 reps

** Hammer Strength Row **
- 50.0 lbs x 12 reps [Too heavy. Different machine than usual]
- 40.0 lbs x 12 reps
- 40.0 lbs x 12 reps

[miss_marissa]

After benching just now I realize where the pain might have come from. My last bench day I got 2 bad lift-offs.

First one the guy lifted it waaaayyy too high and totally took both my shoulders off the bench.

Second the guy didn't listen for my count and just lifted it before I was even set up so my ass was still in the air.

After setting up now I think the second may have caused the issue? But that's just a theory, could be anything.

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