Page 345 of 516 FirstFirst ... 245295335343344345346347355395445 ... LastLast
Results 5,161 to 5,175 of 7739
  1. #5161
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Quote Originally Posted by Ibarramedia View Post
    Have you ever felt that sometimes your quads are stronger than your knee and hip joints? Does that make sense? And how do you correct that?
    I'm probably not the best person to ask, because of my joint issues that have been with me since age 5. That said, my quads just learned to do everything out of necessity over the years of having one hip stuck in internal rotation. So maybe I do know but I don't feel like I'm an authority on it?
    I just started hammering glutes, hams, calves, and even ankles every which way I can: nordic ham curls, lying leg curls with a DB, kneeling squats, hip thrusts, leg press variations, lots of single leg work, any calf work I can comfortably do (not much), about 1.5-2 times as many sets for hams as for quads. And all high volume, moderate to high intensity. It's all I personally can do since many exercises are off the table for me.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  2. #5162
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default Tuesday...chest and shoulders

    Modified Nick Tumminello's upper body warmup plus some band pull-aparts and over-and-back band stretches

    Over & back presses:
    3 x 35 x 10

    Flat bench:
    with someone barking out commands each single and practicing my entire setup sequence every set
    bar x 8
    65 x 5
    85 x 3
    95 x 1
    105 x 1
    110 x 1 (didn't wait for press command)
    110 x 1 - solid!
    115 x 1 - a little weak on the left but good
    115 x 1 - picture perfect!
    120 x 1 - looked like 115
    125 x 1 - a little funky on the left but went up with NO hesitation out of the bottom and NO problem locking out
    125 x 1 - BOOM!! picture perfect! Weighed plates, actually 126.7, 11.5 lbs OVER the state record!

    I know if I want to nail 121.3 I'd need to open with 110.2. Not sure about that but I still have time to decide.

    Stretch pushups:
    1-sec pause at bottom, lockout at top (trying to mimic bench)
    4 x 8

    Front DB raise:
    3 x 35 x 10

    Reverse DB fly:
    3 x 20s x 8 neutral
    3 x 20s x 8 overhand

    Leaning DB lateral raise:
    4 x 25 x 8

    Finished with 20 minutes on the elliptical.
    Last edited by Sunnyday; 09-01-2015 at 02:12 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  3. #5163
    OLYMPIAN Granite-Dawg's Avatar
    Join Date
    Feb 2013
    Location
    Georgia
    Posts
    2,729
    Rep Power
    1673019

    Default

    Solid as always!! You will do great at the meet!! Have your kids started back to school? I have already met with one teacher lol. I'm that dad!
    DON'T BE AVERAGE!!!

  4. #5164
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Quote Originally Posted by Granite-Dawg View Post
    Solid as always!! You will do great at the meet!! Have your kids started back to school? I have already met with one teacher lol. I'm that dad!
    Thanks, GD! Nailing 125 for 2 singles was a honking confidence builder, knowing my 3rd attempt won't come close to that.

    My kids started school last Thursday. So far, so good. Back-to-school night is tomorrow for my littles and Thursday for my big girl.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  5. #5165
    Super Moderator sassy69's Avatar
    Join Date
    Feb 2009
    Location
    Plate Junkie
    Posts
    10,600
    Rep Power
    2148020

    Default

    ^^ Nice work! This meet should be an awesome experience!
    "The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it's never too late."
    ~Jack Lalanne



  6. #5166
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Quote Originally Posted by sassy69 View Post
    ^^ Nice work! This meet should be an awesome experience!
    Thanks! I'm feeling REALLY good now that I know I can consistently nail numbers well over the record of 115.2. However, I'm still not confident with opening at 110 and going up in 5.5-lb (2.5 kg) increments. If I can hit 110x4 consistently I'll feel better about it. If I open a step lower at 104.7 that means I'd only beat the record by 0.5 lbs and it appears I have to break it by at least 1.1 lbs to get my name in the books.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  7. #5167
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Just posted on the USAPL website!!



    Here are the flights & times for the meet:
    First session registration starts at 7:00 AM
    Weigh ins 7:00-8:30
    Rules briefing 8:30-8:45
    Lifting starts at 9:00

    Flight A- Women 52kg, 57kg, 63kg & 73kg
    Flight B- Women 84kg, Men 59kg, Men 66kg, Men 120kg & Men 120+ kg
    Second session registration starts at 10:00 AM
    Weigh ins 10:00 AM-11:30 AM
    Rules Briefing 11:30-12:00 Noon
    Lifting starts 12:00 or immediately after First session
    Flight C- Men 74kg, Men 83kg
    Flight D-Men 93kg, Men 105kg
    Final roster can be found at http://marylandpowerlifting.com/2015-usapl-colosseum-clash/






    Baby muscle, GD, cook:
    I timed my warmup from empty bar to 105 lbs - 20minutes rushed and 25 minutes at a good pace. I may want to try 110 on my own if that is what I open with, so add another 5-6 minutes ?and I guess another 5 minutes to rest?. Based on what you see above, about what time should I start my warmup?

    If that rules briefing goes to 8:45 and I'm the first person to bench, do they expect me to take just 15 minutes (optimistically!) to warm up for my opening lift?! Sheesh! If that's the case I'd have to open with 65 lbs!!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  8. #5168
    OLYMPIAN Ibarramedia's Avatar
    Join Date
    Mar 2009
    Location
    Maryland & Virginia
    Posts
    12,389
    Rep Power
    2148079

    Default

    We're with you Sunny. Make it happen.
    "Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner

    “Despite everything, I believe that people are really good at heart” - Anne Frank

  9. #5169
    Managing Dir., Rx Muscle Forums Curt James's Avatar
    Join Date
    Feb 2009
    Location
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
    50,069
    Rep Power
    2149335

    Default

    Quote Originally Posted by Sunnyday View Post
    (snip)
    115 x 1 - picture perfect!
    120 x 1 - looked like 115
    125 x 1 - a little funky on the left but went up with NO hesitation out of the bottom and NO problem locking out
    125 x 1 - BOOM!! picture perfect! Weighed plates, actually 126.7, 11.5 lbs OVER the state record!

    I know if I want to nail 121.3 I'd need to open with 110.2. Not sure about that but I still have time to decide. (snip)
    Awesome!

  10. #5170
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Quote Originally Posted by Ibarramedia View Post
    We're with you Sunny. Make it happen.
    Quote Originally Posted by Curt James View Post
    Awesome!
    Thanks, guys!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  11. #5171
    OLYMPIAN baby muscle's Avatar
    Join Date
    Jul 2014
    Location
    In between New York City and Miami
    Posts
    749
    Rep Power
    540637

    Default

    I think you should go immediately to the warm up area after the rules meeting and start. You can start warming up also right after you weigh in. I've never been to a usapl meet that didn't start late and run late, fyi, so time may be in your side. Opener is about how you feel warming up, I would go light and see if you are allowed to take a 4th attempt to break the record. Since it's only you in your weight class, you don't have to worry about your total, just getting that locked in first attempt so you aren't bombing out. (Bombing out is fine too, just avoidable)

    Don't forget USAPL uses a kilogram chart, they'll have one for you to look at for when you calculate your attempts! My thought right now is 47.5 then 50, then 52.5 then taking a 4th attempt for the record, if that's allowed. But in a month you'll have a better picture and more confidence so then you can adjust to slide up with a 50kg opener, following in succession since that's the lowest progression you can move with. (I'm conservative like that too when calculating bench attempts, since Bench is the most technical lift and has so many variables)

    Don't forget you still have well over a month and you don't have to make weight!
    No matter what happens, we are behind you but I know you will be amazing !
    Last edited by baby muscle; 09-02-2015 at 06:56 AM.

  12. #5172
    OLYMPIAN Granite-Dawg's Avatar
    Join Date
    Feb 2013
    Location
    Georgia
    Posts
    2,729
    Rep Power
    1673019

    Default

    Quote Originally Posted by baby muscle View Post
    I think you should go immediately to the warm up area after the rules meeting and start. You can start warming up also right after you weigh in. I've never been to a usapl meet that didn't start late and run late, fyi, so time may be in your side. Opener is about how you feel warming up, I would go light and see if you are allowed to take a 4th attempt to break the record. Since it's only you in your weight class, you don't have to worry about your total, just getting that locked in first attempt so you aren't bombing out. (Bombing out is fine too, just avoidable)

    Don't forget USAPL uses a kilogram chart, they'll have one for you to look at for when you calculate your attempts! My thought right now is 47.5 then 50, then 52.5 then taking a 4th attempt for the record, if that's allowed. But in a month you'll have a better picture and more confidence so then you can adjust to slide up with a 50kg opener, following in succession since that's the lowest progression you can move with. (I'm conservative like that too when calculating bench attempts, since Bench is the most technical lift and has so many variables)

    Don't forget you still have well over a month and you don't have to make weight!
    No matter what happens, we are behind you but I know you will be amazing !
    Not much I can add to this. Very well said.
    DON'T BE AVERAGE!!!

  13. #5173
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Thanks for all the reassurance!

    The meet is Sept 20 so actually I have 2.5 weeks from today (gulp). I already familiarized myself with that kg chart and saved it to my phone! I was planning on opening with 47.5 kg (104.7 lb) unless I can get a bit more time for warmup, in which case I open with 50 kg (110.2 lb). After that I just go up in 2.5-kg increments for as many attempts as they let me do (praying for a 4th!!).

    I already know I've crushed the record and not just by a little. so if all I get "officially" is 115.7 for my 3rd attempt, well that still breaks the record even if their rules say I have to break it by 1.1 lbs (0.5 kg) to take that title. It's all good.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  14. #5174
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default Wednesday...abs and rehab

    bits and pieces of Nick Tumminello's warmup

    Ab wheel rollouts:
    3 x 20

    Side planks:
    3 x 60 sec hold each side

    Front planks with band around hands:
    3 x 60 sec hold

    Finished with 30 min on the elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  15. #5175
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    Forgot to mention this yesterday.

    While doing cardio the gym manager approaches me and asks was I using chalk. I said yes and she told me there's no chalk allowed. I explained what I was doing and why, assured her I'd work extra hard at cleaning up after myself (actually thought I did a good job - wiped the bench meticulously, left a couple spots on the rough rubber tile floor and on the grooved bar). I also pointed out there are no signs and nothing on the website that says it's not allowed. Thankfully she was cool about it but -- wow.

    Anybody else run into this?
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

Page 345 of 516 FirstFirst ... 245295335343344345346347355395445 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 1.90091 seconds
  • Memory Usage 7,394KB
  • Queries Executed 27 (?)
More Information
Template Usage (44):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (7)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (4)pagenav_pagelink
  • (6)pagenav_pagelinkrel
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (79):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_postinfo_query
  • fetch_postinfo
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • bbcode_img_match
  • postbit_imicons
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates