#weightliting

[stephaniesquats]

Texas Method

So I wanted to start the Smolov program to get my squat up to a disgusting weight (preferably 300 lbs)... but my bf told me you can’t be at a deficit, in fact it’s probably best if I eat like a pig. And I kinda just bought a whole new wardrobe in my new small size and started donating my bigger clothes... so no. 

He’s starting the Texas Method right now so I decided I’d try it out as well. Focus on volume to get used to bearing heavy weight for more reps. Yesterday I did:

squat [warm up to 145#] 5 sets x 5 reps x 185#

bench press [wu to 65#] 5 x 5 x 75#

deadlift [wu to 145] 1 x 5 x 175#

Tomorrow is a lighter day, Friday is heavy day and Sunday will forever be reps day. Sick how we planned it to be ‘Sunday Funday’...already full of regret.

[lifting-heavy-shit]

My first muscle up!

I did my first muscle up today!!! Lol next thing you know I might do a WOD... jk thats probably not going to happen.

[futureisthatmountain]

oh jesus, just when you wanted to hate Grid: Baltimore Signs World Champion and Olympic Medalist Klokov…

[ladymario]

Rant Time

It feels like any time I talk to a fellow gym-rat who's a male - even my friends - that I'm constantly having to prove my worth. Prove that I "actually do lift" and I'm not just "hopping on the bandwagon to get guys" (ew, why would I :/ Those wouldn't be the kind of guys I'd want lol). Like, I'm fine with discussing how much I lift vs. how much you lift, but so help me, if you say something fucking stupid like "that's pretty good for a girl," or "haha one day you'll be able to lift like me" I will fucking punch you in your smug little misogynistic face.  I don't have to prove jack shit to you. I can lift less than you, I can lift more than you, I can go to the gym more, go to the gym less; it's none of your business and it doesn't affect my character, so stop trying to belittle me. I've also had guys try and "teach" me form, when they literally don't even know how to do proper form. Any time I try and say "so I actually researched it, and this is the correct way to do it" they will instantaneously shove my opinion to the side and claim I don't know what I'm talking about - because I'm a girl. They won't admit to it, but that's the exact reason they're doubting me. I've got family members who are PTs and friends who are PTs: I'm not making up facts for fun. It's not emasculating for you to not know everything there is to know about anatomy, physiology, and weightlifting - it's human. You can't know everything, and that's okay. I've had "feminist" male friends do this to me because it's some sort of gym culture to look down on females in the gym and assume that everyone of them is just a dumb "cardio bunny". We're not. So fuck off. 

[irontherapy]

#ChestSaturday 17/08/13

Bench Press 60kg/132lb x 8 70kg/154lb x 5 75kg/165lb x 4 80kg/176lb x 3

Reverse Grip Incline DB Press 3 sets of 10 w/ 20kg/44lb Dumbbells

Incline DB Press 2 sets of 10 w/ 20kg/44lb Dumbbells

Incline DB Flys 3 sets of 8 w/ 15kg/33lb Dumbbells

Cable Flys 3 sets of 8 @ Increment 5

Close-Grip Bench Press 3 sets of 6 @ 50kg/110lbs

Tricep Pushdown 3 sets of 10 @ Increment 10

Overhead Cable Tricep Extension 3 sets of 10 @ Increment 6

Rope Pulldown 2 sets of 20 @ Increment 4

[irontherapy]

Boulder Shoulder Annihilation! (Really) - 23 July 2013

I decided I should start giving each of my workouts a super awesome name to make them more interesting. So expect to see more ‘Back Attacks’, ‘Chest Destructions’ and ‘Leg Obliterations’ coming soon.

Yesterday, however, was Boulder Shoulder Annihilation! Makes you want to read on, right?

For once, I started each exercise with a warm-up set with a slightly lower weight. I think this had a huge impact on the overall session as I left feeling much more content than I usually do from a shoulder session – typically my weakest muscle group.

Seated Dumbbell Press 2 sets of 12 w/ 15kg/33lbs dumbbells 1 set of 8 w/ 20kg/44lb dumbbells 4 sets of 6 w/ 22.5kg/55lb dumbbells

Leaning Lateral Raise 3 sets of 6 w/ 10kg/22lb dumbbell

Front Raise 3 sets of 8 w/ 15kg/33lb plate

Cable Rear Delt Fly 3 sets of 8 @ Increment 3

Face Pulls (Focused) 3 sets of 8 @ Increment 9

Dumbbell Shrugs 3 sets of 8 w/ 32.5kg/71.5lb dumbbells

Bonus Exercise Chest Dips 4 sets of 10 @ Bodyweight

Not sure where the dips came from. Last time I did them I think I maxed out at 6 or 8 at a real push. Time to start adding weight!