Miss Marissa's Lifting Log

[miss_marissa]

Lots of randomness because I was just kind of doing what I could with the hip. I nearly cried during the squats they were so bullshit.

 

FitNotes Workout - Wednesday 30th March 2016

** Barbell Squat **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 95.0 lbs x 3 reps [Fuck you left hip. Fuck you so hard]

 

** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 75.0 lbs x 5 reps
- 95.0 lbs x 2 reps
- 95.0 lbs x 2 reps
- 95.0 lbs x 2 reps
- 95.0 lbs x 2 reps
- 95.0 lbs x 2 reps

 

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

 

** Single Leg Deadlifts **
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps

 

** Split Jumps **
- 15 reps [Lunges, because Jumps hurt]
- 15 reps
- 15 reps [Only 10 on left side. Painful]

 

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

 

** Reverse Hyper **
- 15.0 lbs x 12 reps [PR]
- 15.0 lbs x 12 reps
- 15.0 lbs x 12 reps

 

** Glute-Ham Raise **
- 12 reps [Wasn't feeling it where I was supposed to ago I switched to back Extensions]

 

** Back Extensions **
- 12 reps
- 12 reps

 

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

 

** Psoas Stretch Lunges **
- 5 reps
- 5 rep

[miss_marissa]

That feeling when you just know you're gonna rip a callous this workout and are just waiting for it.

😭😭😭

Sent from my D5803 using Tapatalk

[miss_marissa]

FitNotes Workout - Saturday 2nd April 2016

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

 

** Deadlift **  <-felt good, knees were starting to cave in the last two sets. Better than it has been feeling though.
- 155.0 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
- 180.0 lbs x 5 reps

 

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

 

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

 

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

 

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

 

10 minutes of core. Hollow holds hurt, any sort of V-up variation hurt. Leg raises hurt. Dead bugs hurt. I did what I could.

** Plank (time) **
- 00:45
- 00:45
- 00:45

 

** Banded Glute Bridge **
- 12 reps
- 15 reps

 

** Superman **
- 15 reps

 

Tried to capture a video of this, but I cut half of myself off. I'll try again next time. Even after doing just one set of these I notice improved posture.

** Psoas Stretch Lunges **
- 5 reps
- 5 reps
- 5 reps

[miss_marissa]

New program started last week... Saturday was 5 weeks out from push pull. Hip has been feeling pretty good, but still need to be cautious about it.

 

FitNotes Workout - Tuesday 26th April 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 75.0 lbs x 5 reps
- 90.0 lbs x 3 reps
- 90.0 lbs x 3 reps
- 90.0 lbs x 3 reps
- 90.0 lbs x 3 reps
- 90.0 lbs x 3 reps

** Barbell Squat **
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps

** Hip Press **
- 90.0 lbs x 12 reps [All sets Sumo stance]
- 180.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 180.0 lbs x 12 reps

** Parallel Bar Triceps Dip **
- 8 reps [Banded]
- 8 reps
- 8 reps

** Overhead Press **
- 45.0 lbs x 8 reps [PR]
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps

** Barbell Upright Row **
- 30.0 lbs x 12 reps [Dumbbells]
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Lateral Step Ups **
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Monster Walk **
- 20 reps
- 20 reps
- 20 reps

 

 

 

FitNotes Workout - Thursday 28th April 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep [Warmed up and then got an important phone call, went outside to take it and had to warm up again because I got cold]

** Deadlift **
- 135.0 lbs x 3 reps
- 155.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps
- 175.0 lbs x 3 reps

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

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

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

** Hammer Strength Row **
- 50.0 lbs x 12 reps [Low row]
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps

** Hollow Hold **
- 00:15 [Hip flexor weak as fuck]
- 00:20
- 00:20

** Superman **
- 10 reps
- 10 reps
- 10 reps

** V-sit Hold **
- 00:45
- 00:35

** Single Leg Glute Bridge **
- 10 reps [Each side]
- 10 reps

 

 

FitNotes Workout - Sunday 1st May 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep

** Barbell Squat **
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps
- 160.0 lbs x 3 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 5 reps
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps

** Good Morning **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Reverse Lunge **
- 12 reps
- 10.0 lbs x 12 reps [PR] [5# dbs]
- 10.0 lbs x 12 reps

** Dumbbell Floor Press **
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps

** Box Jumps **
- 8 reps
- 8 reps [25"box]
- 8 reps

** Cable Front Raise **
- 12.5 lbs x 10 reps
- 12.5 lbs x 10 reps
- 12.5 lbs x 10 reps

** Cable Lateral Raise **
- 12.5 lbs x 10 reps
- 12.5 lbs x 10 reps
- 12.5 lbs x 10 reps

** Reverse Hyper **
- 10.0 lbs x 20 reps [PR]
- 10.0 lbs x 20 reps
- 10.0 lbs x 20 rep

 

[miss_marissa]

Workout went really fast yesterday, just over an hour. Still have DOMS from hell from Sunday's workout, made last night's workout SUPER fun. Also, grip strength/forearms are DOMSy as hell from gymnastics Monday.

 

FitNotes Workout - Wednesday 4th May 2016

** Buncha Fucking Warmup Shit **
- 1 rep

 

** Deadlift **  <<-- all beltless, focusing on hamstring/glute activation, which I think I may (After 2+ years of lifting) be actually getting the hang of.
- 135.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps

 

** Neutral Grip Pull Ups - Partner Assist **
- 8 reps [Machine assist]
- 8 reps
- 8 reps

 

** Overhead Squat **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 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 [Grip started to fail on this set]

 

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

 

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

 

** Stationary Bike **
- 3.9 km in 10:00

[miss_marissa]

Morning core:FitNotes Workout - Thursday 5th May 2016

Spoiler

** Plank (time) **
- 00:45
- 00:45

** Single Leg Glute Bridge **
- 15 reps

** Side Plank (time) **
- 00:30

** Superman **
- 15 reps

** Dead Bugs **
- 8 reps

 

 

Squats and Bench. Got a lot of nice tips from a trainer on bench. Realized my competition coming up is heels up bench, which could be super useful....

FitNotes Workout - Friday 6th May 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 65.0 lbs x 5 reps
- 90.0 lbs x 4 reps
- 90.0 lbs x 4 reps
- 90.0 lbs x 4 reps
- 90.0 lbs x 4 reps
- 90.0 lbs x 4 reps [Heels up]
- 45.0 lbs x 8 reps [More practice heels up]

** Barbell Squat **
- 45.0 lbs x 8 reps
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps

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

** Hammer Strength Dip **
- 70.0 lbs x 8 reps
- 75.0 lbs x 8 reps [PR]
- 75.0 lbs x 8 reps

** Barbell Upright Row **
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Hip Press **
- 180.0 lbs x 12 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 12 reps

** Monster Walk **
- 20 reps
- 20 reps
- 20 reps

** Lateral Step Ups **
- 30.0 lbs x 12 reps [15 dbs. 14" box]
- 30.0 lbs x 12 reps

 

 

Deadlifts. Easy, boring, nothing really to note. Music was broken, same 4 songs on repeat at the gym, so I listened to Ni**az in paris 7 times.

FitNotes Workout - Sunday 8th May 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep

** Deadlift **
- 135.0 lbs x 5 reps [All beltless]
- 135.0 lbs x 5 reps
- 165.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps

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

** TRX Row **
- 12 reps [Parallel Grip]
- 8 reps
- 8 reps

** Close Grip Supine Pulldowns **
- 62.5 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

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

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

** Dead Bugs **
- 8 reps
- 8 reps
- 8 reps
- 8 reps

** Stationary Bike **
- 4.5 km in 10:00

 

 

[miss_marissa]

morning core and cardio

Spoiler

 

FitNotes Workout - Tuesday 10th May 2016

** Stationary Bike **
- 2.87 mi in 15:30

** Barbell Glute Bridge - Bench **
- 10 reps
- 10 reps
- 10 reps

** Dead Bugs **
- 10 reps
- 10 reps
- 10 reps

 

 

Squats and Bench

FitNotes Workout - Wednesday 11th May 2016

Spoiler

 

** Barbell Squat **
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps
- 165.0 lbs x 4 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 85.0 lbs x 2 reps [Heels down]
- 85.0 lbs x 2 reps [Heels up practice]
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps [Heels down again]

** Good Morning **
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 12 reps

** Reverse Lunge **
- 12 reps
- 12 reps
- 12 reps

** Box Jumps **
- 8 reps [25"]
- 8 reps
- 8 reps

** Dumbbell Floor Press **
- 25.0 lbs x 8 reps
- 30.0 lbs x 8 reps [PR]
- 30.0 lbs x 8 reps

** Cable Lateral Raise **
- 12.0 lbs x 12 reps
- 12.0 lbs x 12 reps
- 12.0 lbs x 12 reps

** Cable Front Raise **
- 12.0 lbs x 12 reps
- 12.0 lbs x 12 reps
- 12.0 lbs x 12 reps

** Reverse Hyper **
- 10.0 lbs x 20 reps
- 10.0 lbs x 15 reps [Started to cramp]

 

 

Deadlifts. Didn't rip a callous!

FitNotes Workout - Saturday 14th May 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep

** Deadlift **
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps

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

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

** Close Grip Supine Pulldowns **
- 62.5 lbs x 12 reps
- 75.0 lbs x 12 reps
- 75.0 lbs x 6 reps
- 62.5 lbs x 6 reps

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

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

** Hollow Hold **
- 00:20
- 00:20
- 00:20

** Superman **
- 12 reps
- 12 reps

 

 

[Sam Ashen]

3 hours ago, miss_marissa said:

** Overhead Squat **

 

How do you like these?

 

3 hours ago, miss_marissa said:

Deadlifts. Didn't rip a callous!

 

Gratz

[miss_marissa]

I don't. Does anybody?

[Sam Ashen]

2 hours ago, miss_marissa said:

I don't. Does anybody?

 

I think you were talking about Overhead Squats.  I find them relaxing and they give me a nice stretch and if I missed anything in my warmup, then the Overhead Squats will let me know.  Sometimes they feel like they are putting my shoulders back into their sockets.   The main thing I am thinking about is at 45 pounds you are either using the Power Bar or the Blue Olympic Bar.  (Women compete with the Yellow 15 kg bar and I can ask Miss Broki if there are differences in the grip that make it more comfortable.)

 

I find if I do OHS with the Power Bar, then I will not be able to do much because my grip is way past the knurling and I am trying to grip the smooth part of the bar.  So my thought is make sure you have the right bar for you and maybe change up the rep scheme.  8 seems like a lot if comparing the weight you are working with to you Bench Press.  How do you feel about 5x5 instead of 3x8?  Or even 5x3?

[miss_marissa]

Most of the time I use a Rogue bar without any issues... I don't know what kind it is, but it's the 45ish lb one. It's just uncomfortable because it's doing it's job. It's a shoulder stabilizer, and that's what I feel and it's hard and uncomfortable.

 

I'm not changing my set/rep scheme as it is prescribed to be by my coach and he has his reasons for giving me that set/rep scheme.

 

I do some with PVC in warmups sometimes.

 

Edit: I think this one?

[miss_marissa]

Totally fucked up my assistance... supposed to do barbell OHP and did barbell overhead squat because I can't read.

Also, skipped my lateral step ups. Looks like I'll be doing both of those tonight....

 

FitNotes Workout - Tuesday 17th May 2016

** Buncha Fucking Warmup Shit **
- 1 rep

** Barbell Squat **
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 155.0 lbs x 2 reps [Beltless]
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps
- 155.0 lbs x 2 reps

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 65.0 lbs x 5 reps
- 90.0 lbs x 5 reps
- 90.0 lbs x 5 reps
- 90.0 lbs x 5 reps
- 90.0 lbs x 5 reps
- 90.0 lbs x 5 reps

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

** Parallel Bar Triceps Dip **
- 8 reps [Banded]
- 8 reps
- 8 reps

** Barbell Upright Row **
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Hip Press **
- 225.0 lbs x 12 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 12 reps

** Monster Walk **
- 20 reps
- 20 reps
- 20 rep

[Sam Ashen]

21 hours ago, miss_marissa said:

I'm not changing my set/rep scheme as it is prescribed to be by my coach and he has his reasons for giving me that set/rep scheme.

 

This is valid reasoning.

 

I was just comparing the set and rep scheme to your bench numbers and it seemed like a lot.  A while ago, I remember asking Spezzy if she believe her OHS transfers to her other lifts and she said they absolutely do.

[miss_marissa]

It was a light bench day. The focus was on squats that day.

[TaylorFit]

How are your Psoas doing? How do you generally manage it? 

 

I used always hurt mine doing heavy cleans if I let myself get crushed at the bottom and it would always take 6-8 weeks to stop hurting fully. I've started doing a lot of hip mobility drills in the last few months and it hasn't been a problem anymore for me now though. Almost forgot what pain free squatting felt like.

[miss_marissa]

It's ok. I would say about 80-85%. Oddly enough it hurts more when I do things like going from sitting to standing, or walking, or stairs, than when I squat now. I'm still doing my PT, stretches and mobility almost daily, but I think I might have some residual imbalances that will take a while to heal. I'm seeing a chiropractor on Monday (my first time, eek!) as a follow up to confirm my suspicions (also the suspicions of my coach and massage therapist).

 

Thanks for stopping by!

[miss_marissa]

FitNotes Workout - Thursday 19th May 2016

 

Morning

** Stationary Bike **
- 08:00

** Overhead Press **
- 30.0 lbs x 8 reps [All used dbs]
- 30.0 lbs x 8 reps
- 40.0 lbs x 8 reps

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

** Wide Grip Pulldowns **
- 60.0 lbs x 8 reps

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

** Band Pull Aparts **
- 20 reps

 

Evening

** Deadlift **
- 135.0 lbs x 5 reps
- 160.0 lbs x 3 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

- 180.0 lbs x 5 reps

[Sam Ashen]

Yay for 5x5 DL!!!!

[miss_marissa]

FitNotes Workout - Saturday 21st May 2016

** Buncha Fucking Warmup Shit **
- 1 rep

** Barbell Squat **
- 45.0 lbs x 8 reps
- 95.0 lbs x 5 reps
- 145.0 lbs x 3 reps
- 165.0 lbs x 5 reps [Oh my God this bar sucks. Sliding everywhere on my back]
- 165.0 lbs x 5 reps [Fuck this bar. It's too narrow and I keep hitting the safeties with the plates. I wonder if it's Even 45 lb]
- 165.0 lbs x 5 reps [Belt up]
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps

** Flat Barbell Bench Press **
- 65.0 lbs x 8 reps
- 85.0 lbs x 2 reps [90s rest time]
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps
- 85.0 lbs x 2 reps

** Cable Lateral Raise **
- 20.0 lbs x 8 reps [PR]

** Front Dumbbell Raise **
- 8.0 lbs x 20 reps [PR]
- 8.0 lbs x 20 reps
- 8.0 lbs x 20 reps

** Dumbbell Floor Press **
- 30.0 lbs x 8 reps
- 35.0 lbs x 7 reps [PR]
- 35.0 lbs x 5 reps

** Single Leg Glute Bridge **
- 12 reps
- 12 reps

[Sam Ashen]

27 minutes ago, miss_marissa said:

[Oh my God this bar sucks. Sliding everywhere on my back]

 

NOW I get it!  I think I know what bar it is!  It's the stupid bar!

 

27 minutes ago, miss_marissa said:

[Fuck this bar. It's too narrow and I keep hitting the safeties with the plates. I wonder if it's Even 45 lb]

 

I think I know which bar it is, but it might take a while to find it on the internet.  It is very annoying.  I remember using a bar like this and hitting the safeties all the time.

 

If I am correct, then it sucks even more on DL.  Can't get a decent grip on it because it is somewhat larger in diameter than the standard PL bar.

[miss_marissa]

FitNotes Workout - Tuesday 24th May 2016

** Buncha Fucking Warmup Shit **
- 1 rep

** Deadlift **
- 135.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps [Belted]
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps [Video]
- 170.0 lbs x 5 reps

https://www.instagram.com/p/BFz84wWEISe/?taken-by=missmarissap

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

** Neutral Grip Pulldowns **
- 84.0 lbs x 8 reps [PR]
- 84.0 lbs x 8 reps
- 72.0 lbs x 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 rep

[Sam Ashen]

On 5/17/2016 at 11:39 AM, miss_marissa said:

I don't. Does anybody?

 

Necro!

 

On 5/25/2016 at 10:36 AM, miss_marissa said:

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

 

I thought 40% of Bench Press for 8 reps was a valid comparison and I tried it for shiggles.  Not much fun.  Lots of stability fun.  Sometimes I put very light overhead squats in warmup work because they tell me if I missed anything.  It might be just the bar for 5 reps.

 

I asked Miss Broki about it and she seems to think it is more about experience with that lift and know big bench pressers who cannot overhead squat.

 

One more curiosity question:  How do you get the bar overhead?

[miss_marissa]

12 hours ago, Sam Ashen said:

One more curiosity question:  How do you get the bar overhead?

I believe it's what would be called a hang snatch? Bend at the hips a bit and then just fling it up there and catch it in a quarter squat.

 

Last volume bench prior to comp. Felt real good.

FitNotes Workout - Friday 27th May 2016

Spoiler

 

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 65.0 lbs x 8 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps
- 95.0 lbs x 6 reps [Smidge of help from spotter on rep 6]

** Barbell Squat **
- 45.0 lbs x 5 reps
- 90.0 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

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

** Hammer Strength Dip **
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps
- 70.0 lbs x 8 reps

** Monster Walk **
- 20 reps
- 20 reps
- 20 reps

** Hip Press **
- 225.0 lbs x 12 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 12 reps

** Dead Bugs **
- 10 reps
- 10 reps
- 10 reps

 

 

FitNotes Workout - Sunday 29th May 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep

** Deadlift **
- 135.0 lbs x 6 reps
- 165.0 lbs x 3 reps
- 185.0 lbs x 6 reps [PR]
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps
- 185.0 lbs x 6 reps

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

** Chin Ups **
- 10 reps [Step up assistance]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

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

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

** Scissors **
- 10 reps
- 10 reps
- 10 reps

** Single Leg Glute Bridge **
- 15 reps
- 15 reps

 

 

Deadlifts, work up to a heavy-ish single to determine my opener. I'm thinking 90kg. Some light leg, glute and abs to get the blood pumping.

FitNotes Workout - Tuesday 31st May 2016

Spoiler

 

** Buncha Fucking Warmup Shit **
- 1 rep

** Deadlift **
- 135.0 lbs x 5 reps
- 155.0 lbs x 3 reps
- 185.0 lbs x 1 rep
- 195.0 lbs x 1 rep
- 205.0 lbs x 1 rep

** Barbell Squat **
- 45.0 lbs x 8 reps [High bar]
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps
- 95.0 lbs x 8 reps

** Reverse Hyper **
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 10.0 lbs x 12 reps

** Leg Extension Machine **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps

** Scissors **
- 10 reps
- 10 reps
- 10 reps

 

 

Work up to opener on bench. Some additional singles at light weight. Practice w/ competition pause.

Spoiler

 

FitNotes Workout - Wednesday 1st June 2016

** Flat Barbell Bench Press **
- 45.0 lbs x 8 reps
- 65.0 lbs x 3 reps
- 95.0 lbs x 1 rep
- 65.0 lbs x 1 rep
- 65.0 lbs x 1 rep
- 65.0 lbs x 1 rep
- 65.0 lbs x 1 rep

** Front Dumbbell Raise **
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps
- 5.0 lbs x 10 reps

** Dumbbell Overhead Triceps Extension **
- 15.0 lbs x 8 reps [PR] <--- This is only a PR because I haven't done it before.
- 15.0 lbs x 8 reps

** Dumbbell Row **
- 15.0 lbs x 8 reps
- 15.0 lbs x 8 rep

 

 

[Sam Ashen]

8 minutes ago, miss_marissa said:

I believe it's what would be called a hang snatch? Bend at the hips a bit and then just fling it up there and catch it in a quarter squat.

 

Then the position of your hands should be okay.

 

Another method would be to unrack the bar exactly the same way as you would a high bar squat.  Then widen the grip on the bar to your snatch grip.  Bend slightly at the knees (dip) and drive upwards and catch it in a quarter squat.  You might have seen some people do it that way.  The first time I saw it for myself I thought, "Oh!  That is SO much simpler!"  (This is also called a Snatch Balance.)

 

The big advantage is it does not depend on being able to hang snatch the weight.  As an example quite a few months ago I remember Spezzy recording OHS with 155 pounds and I am really not sure if she can hang snatch that weight consistently or not.

 

For your purpose, it does not matter but you can always ask your coach about it.  However, I assume he also gave you the method.

[miss_marissa]

Gymnastics Monday. Spent nearly the whole time working roundoff back handspring on tumble tramp. I have a lot of issues with it still lol Also some rope climbs, conditioning and stretching.

 

I did a workout yesterday. I wanted to take a full week to rest, but I had the itch to get in there

There are a lot of PRs, but mostly because I haven't done these exercises before.

 

FitNotes Workout - Thursday 9th June 2016

** Buncha Fucking Warmup Shit **
- 1 rep

** Goblet Squats **
- 35.0 lbs x 10 reps
- 50.0 lbs x 10 reps [PR]
- 50.0 lbs x 10 reps
- 35.0 lbs x 5 reps [3s pause]

** Feet Up Dumbbell Bench Press **
- 20.0 lbs x 12 reps [PR]
- 30.0 lbs x 5 reps [PR]
- 25.0 lbs x 10 reps [PR] [Alternating arms]

** Flat Dumbbell Bench Press **
- 30.0 lbs x 8 reps [PR]
- 30.0 lbs x 8 reps [Neutral Grip]

** Chest Supported Single Arm Dumbbell Row **
- 25.0 lbs x 8 reps [PR]
- 20.0 lbs x 10 reps

** Rope Push Down **
- 20.0 lbs x 18 reps
- 20.0 lbs x 15 reps
- 20.0 lbs x 15 reps

** Front Plate Raise **
- 10.0 lbs x 15 reps [Medicine Ball]
- 15.0 lbs x 12 reps [Medicine Ball]
- 15.0 lbs x 12 reps

** Face Pulls **
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps

** Hammer Strength Row **
- 50.0 lbs x 15 reps [PR] [Mid]
- 60.0 lbs x 12 reps [Mid]
- 60.0 lbs x 12 reps

** Barbell Glute Bridge - Bench **
- 20 reps
- 20 reps

** Scissors **
- 10 reps
- 10 reps

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

** Carry Medley **
- 20.0 lbs x 1 rep [Suitcase, front rack, waiter]
- 45.0 lbs x 1 rep [PR] [Farmers Carry dbs]
- 20.0 lbs x 1 rep [Same as set 1]