Vees Ironing Vendetta

[morattigirl]

can you tell me what FTW means?

The only meaning I know it as is "f*ck the World" lol :pfft:

Haro Morattigirl! FTW= For The Win! - It's a good thing :grin:

A ha! Cheers Vee I been racking my brains tryna figure out what that means..

All good, lol yeah a lot more positive the version I know :pfft:

[runveerun]

ME deads this mornering

warm up GMs bar 8x2

Deads:

60kg x5

70kg x5

80kg x3

90kg x3

100kg x0 eek

90kg x1

95kg x2

100kg x0 FFS!!!

Went and did some GHRs and RHs then came back

100kg x1

105kg x0 couldn't lock out

Grip really hurt for the first few sets as it was SO BLOODY cold this morning!! I was still in my duvet jacket for the first sets, we don't have fancy air con at my gym just a small window wedged open by a piece of wood that lets the road fumes in as we are underground :pfft:

GHR

8x3

Reverse hypers

8x3

[morattigirl]

ME deads this mornering

100kg x1

105kg x0 couldn't lock out

Grip really hurt for the first few sets as it was SO BLOODY cold this morning!! I was still in my duvet jacket for the first sets, we don't have fancy air con at my gym just a small window wedged open by a piece of wood that lets the road fumes in as we are underground :pfft:

I hope your membership fees aren't too high Vee lol geez i mean with what you have to put up with PS man, cleaner & santa, no mirrors & this ^ :shock:

Awesome work on your deads tho Vee!, I hope to nail 100kg this week :pray:

[runveerun]

I hope your membership fees aren't too high Vee lol geez i mean with what you have to put up with PS man, cleaner & santa, no mirrors & this ^ :shock:

Awesome work on your deads tho Vee!, I hope to nail 100kg this week :pray:

Fees are cheap and open 24/7 this is why I like it. I like my ghetto gym, I hate mirrors and fancy stuff like that and it keeps the posers out :pfft:

You will get the 100kg, if I can do it anybody can!

[Chillicat]

I hope your membership fees aren't too high Vee lol geez i mean with what you have to put up with PS man, cleaner & santa, no mirrors & this ^ :shock:

Awesome work on your deads tho Vee!, I hope to nail 100kg this week :pray:

Fees are cheap and open 24/7 this is why I like it. I like my ghetto gym, I hate mirrors and fancy stuff like that and it keeps the posers out :pfft:

You will get the 100kg, if I can do it anybody can!

I can't fathom how you guys manage such heavy deads. I managed 85kg once a couple of weeks ago, but haven't managed to go any further since. How did you build up so high? I've been starting at 50 x 5 then 60 x 5 then 70 x 3, then 80 x 3, then 85 x 1 - then I just can't really manage much more. Tried 80 x 1 yesterday to see if I had more energy to go beyond 85 x 1 - but my 85 was so bad I thought I'd snap my back if I tried any higher!

What would you recommed to get beyond my current rut? I guess just increasing by 2.5kg each time, and trying 1 rep from maybe about 70kg? What do you think?

[runveerun]

I can't fathom how you guys manage such heavy deads. I managed 85kg once a couple of weeks ago, but haven't managed to go any further since. How did you build up so high? I've been starting at 50 x 5 then 60 x 5 then 70 x 3, then 80 x 3, then 85 x 1 - then I just can't really manage much more. Tried 80 x 1 yesterday to see if I had more energy to go beyond 85 x 1 - but my 85 was so bad I thought I'd snap my back if I tried any higher!

What would you recommed to get beyond my current rut? I guess just increasing by 2.5kg each time, and trying 1 rep from maybe about 70kg? What do you think?

It's mainly technique and mind over matter, well for me anyway! (Says she who is stuck @100kg at the mo!)

I seem to get the weights up then get stuck at a certain weight and I just have to thrash it out till I get the weight up again.

You could do something like

Warm up with GM's or something with just the bar then

60kg x5

70kg x5

75kg x5

80kg x3

85kg x1

I find more warming up to the 1RM helpful

maybe we could hook up and I might be able to help your technique? I am no expert but having somebody yell and scream at you might be helpful (just kidding! :grin: :shock: )

What is it that you find difficult? You say you feel like your back will snap maybe you are using too much back and not enough glutes/legs/other body parts. You back should be arched and you take the weight with your arms first pushing your hips down and almost leveraging the bar up. You did some deadlifting with Rose awhile back didn't you? Can you remember any pointers she might have given you?

[Chillicat]

Warm up with GM's or something with just the bar

GMs? I really need to learn all this lingo!

What is it that you find difficult?

Um, the bit where you pick up the bar and stand up with it

You say you feel like your back will snap maybe you are using too much back and not enough glutes/legs/other body parts. You back should be arched and you take the weight with your arms first pushing your hips down and almost leveraging the bar up. You did some deadlifting with Rose awhile back didn't you? Can you remember any pointers she might have given you?

You could be right with the too much back bit. I'll pay better attention next time and see if that's the problem. When I had my session with Rose I'd never done a deadlift before, so just the fact that I could pick up the bar was quite an achievement for me

[morattigirl]

I can't fathom how you guys manage such heavy deads. I managed 85kg once a couple of weeks ago, but haven't managed to go any further since. How did you build up so high? I've been starting at 50 x 5 then 60 x 5 then 70 x 3, then 80 x 3, then 85 x 1 - then I just can't really manage much more. Tried 80 x 1 yesterday to see if I had more energy to go beyond 85 x 1 - but my 85 was so bad I thought I'd snap my back if I tried any higher!

What would you recommed to get beyond my current rut? I guess just increasing by 2.5kg each time, and trying 1 rep from maybe about 70kg? What do you think?

It's mainly technique

You could do something like

Warm up with GM's or something with just the bar then

60kg x5

70kg x5

75kg x5

80kg x3

85kg x1

I find more warming up to the 1RM helpful

That's exactly what I was gonna say.. TECHNIQUE. Hands down!

To be honest CC i'm surprised myself at how my dead has come along so quickly with never having done this kind of training before (No complaints here tho)

I agree with Vee about the warmup to the 1RM, I also wear a belt now which makes me feel so much more secure & am using chalk too which is awesome for your grip (cheers Vee)

But yeah so technique... its almost like you go through the steps before you lift

* Feet placing

* Grip the bar (TIGHT)

* Bending down to squat like position getting the right feel

* Shoulders back

* Chin up

* Big breath in

AND..... Pick that fricken weight up!!! :nod: lol

Tongan Terror been giving me these tips and has helped a million!!!

Hope this helps...

[bigdogbob]

For me I do a set or 2 or warming up at 50kgs about 10 reps, then 70kgs 5 reps then straight to 90kgs x 1, 100 kgs x 1, and now can do 110kgs

Too much sets before just saps my mojo.

Technique is really imp...as the girls have said

I used to bounce at the bottom..hard to describe.... I'd try to feel the weight and then start, but I find now once you start to pull keep pulling...right down in a squat almost, weight through the heels and pull through the shoulders and upper back.

It will feel like it's not coming up but just keep pulling thru that sticking point...multiple facial expressions allowed...stay back on the heels and pull like you feel as if you will fall over backwards.

I'm hoping to hit 115 this week at xfit total...my dead is the only thing that makes my lifting numbers look part way acceptable :pfft:

[Chillicat]

Thanks ladies - I'll bear all this in mind next time it's a dead day. I'm very good with facial expressions Nessie!!

Now, back to Vee's journal!

[runveerun]

Now, back to Vee's journal!

Meh carry on! It's the most exciting thing to happen in my journal for awhile :pfft:

[morattigirl]

Technique is really imp...as the girls have said

I used to bounce at the bottom..hard to describe.... I'd try to feel the weight

I'm hoping to hit 115 this week at xfit total...my dead is the only thing that makes my lifting numbers look part way acceptable :pfft:

Yeah that's what I meant bounce at the bottom :nod: yup kinda hard to describe aye.

Wow 115!! Go Ness, Smash It !! \:D/

[ThePman]

Maxing out every week is a sure fire way to go nowhere on your DL. It's very easy to do too much work. The pull does not like being overworked.

Things I did with (or advised) Sportsgirl:

* Work in short cycles from 70% for triples, 80% for doubles, and then 85-90% for singles (test a max only if you feel good). This is what we did going into the BBro when she pulled 185.

* Pull while standing on a plate or platform for extra effect. This is one of few deadlift variations that actually does work well. 1-3" is perfect.

* Stiff-legs from the floor or from a deficit are another good assistance variation.

* DL benefits sharply from getting your squat strong, IME. My strongest deadlifts correlated with my best narrow-stance/high-bar squats and also with front squat strength.

* Another good option would be to start at 70% for 3x3, then add 2.5-5kg each week. When 3x3 gets hard, switch to 2x3. When that gets hard, work up to a single set of three (3RM). When you reach your best on that, max out the next week and start over.

* You've got one good work set in you on a deadlift. If you miss a rep, you're done for the day. Not exactly sure why this is, but it's always held true. If you miss, go home (or at least go do another exercise).

* When warming up to a work set, singles are your friend. Overdoing the warmup is a surefire way to mess up your work sets. As a rule of thumb, any warmup over 70% of your best should be a single. I rarely do more than triples as a warmup even with 60-100.

* The deadlift has a weird rep/weight curve to it, and I've found this is exaggerated with women. You may be able to knock out a triple, then add 5kg and get pinned to the floor. The pull is very neurological because it's heavy and starts from a dead stop, which is why you have to be careful about not maxing all the time. In general, sticking to 60-80% of your best is a good idea, with only occasional max tests once every month to 6 weeks.

[Chillicat]

Many thanks Pman - I'm going to print this out and commit it to memory!

[teamfatboy]

Many thanks Pman - I'm going to print this out and commit it to memory!

:ditto: great help... and now, back to Bench-meister Vee!

[runveerun]

Bench-meister Vee!

8)

ME bench this mornering

Dislocations

Close grip bench

warm up bar 8 x2

30kg x5

35kg x5

40kg x3

45kg x3

47.5kg x1 x3 this was spotted last week, no spottering today :grin:

50kg x1 PB :grin:

52.5kg x1 a little messy on the way up but it went up all the same PB :grin:

Skullcrusher:

19kg x8 x3

Dips: x3 x4

OHP:

20kg x5

22.5kg x5

22.5kg x5

then ran out of time for the rest will have to do later

[Viking Power]

Good training Vee,

awesome work on the bench and close grip as you were Miss :salute:

[teamfatboy]

ME bench this mornering

Close grip bench

warm up bar 8 x2

47.5kg x1 x3 this was spotted last week, no spottering today :grin:

50kg x1 PB :grin:

52.5kg x1 a little messy on the way up but it went up all the same PB :grin:

Wow, solid work there Vee - you'll be at BW for CG Bench soon :shock:

How do the triceps feel now :pfft:

[Gym rat]

Good work on getting two PB's for close grip bench press :rockout: :rockout: :rockout: :clap: :clap:

[Chillicat]

Wow, nice close grips! I can barely hit those weights for regular bench, never mind close grips!

[runveerun]

Good training Vee,

awesome work on the bench and close grip as you were Miss :salute:

Thanks VP sir :salute:

Wow, solid work there Vee - you'll be at BW for CG Bench soon :shock:

:pray: :pray: :pray: :pray: :pray: :pray: :pray: :pray:

How do the triceps feel now :pfft:

Not too bad, I wait for tomorrow with ant-ic-i-pation :shifty:

Good work on getting two PB's for close grip bench press :rockout: :rockout: :rockout: :clap: :clap:

Thanks GR :grin:

Wow, nice close grips! I can barely hit those weights for regular bench, never mind close grips!

I am wondering what I can do for regular bench now, I haven't done it for a litttle while.........

[vongi]

ME bench this mornering

Dislocations

Close grip bench

warm up bar 8 x2

30kg x5

35kg x5

40kg x3

45kg x3

47.5kg x1 x3 this was spotted last week, no spottering today :grin:

50kg x1 PB :grin:

52.5kg x1 a little messy on the way up but it went up all the same PB :grin:

Woah, thats good stuff right there. lol, one day :pray: Awesome stuffs :nod:

[teamfatboy]

Wow, nice close grips! I can barely hit those weights for regular bench, never mind close grips!

I am wondering what I can do for regular bench now, I haven't done it for a little while.........

Wot ? No benching :naughty:

Never mind, I think we can fix that :grin:

[Big john]

When are you hitting the platform? :grin:

[runveerun]

Woah, thats good stuff right there. lol, one day :pray: Awesome stuffs :nod:

Fanks Miss :grin:

Wot ? No benching :naughty:

Never mind, I think we can fix that :grin:

Yeh but there is method to the madness really there is REALLY!!!! :nod: :shifty:

When are you hitting the platform? :grin:

Ha ha! Um when I can lift proper weights when I am big and strong! :oops: