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  1. #7066
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    On bad form--I have heard lots of people called out on bad form, such as Branch, but whatever he does seems to work for him.
    Dave Pulcinella was frequently called out on his form. His answer was, “Show me YOUR contest history and placings.” Can’t argue with his success.

    In the squat vid I posted on my IG page, there is someone in the background doing “squats” if you want to call them squats. Someone commented, “What IS that guy doing?” And I replied, what just about everyone in a commercial gym does. Entertaining as it is to observe and while I am concerned for their safety, I’ve stopped calling people out on poor form. I continued in my reply to the comment that unless someone asks me directly, OR I’m their coach, OR I happen to be a judge for that lift while they’re on the platform, they can do the movement however they want: quarter/half squat, who cares whether they hit depth or not.

    That said, it is SOOOOO impressive for to see someone in a commercial gym walk out a loaded bar and dunk it below parallel and stand it up under complete control, REGARDLESS OF THE WEIGHT ON THE BAR. I’d go so far as to say it is damn hot.
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  2. #7067
    FREAK cook's Avatar
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    Sunny when I powerlifted in the late 70's at the Metro athletic club in Grand Prairie Tx. everyone squatted below parallel.If you didn't you got called out and ridiculed "hey!! A little depth would be appropriate" stuff like that.In all the gyms I've been in since then it is like you describe.Half squats or less.I remember at one place some little dweeb got on me for going below parallel.He wanted to show me the proper way to squat.I have learned through the years like you have not to say shit to these people.

  3. #7068
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tuesday 1/9 lower body training

    Got a call at 5 am that schools were opening 2 hours late. Shut my alarm off and went back to bed. A few hours later while checking my email I saw the message that schools were closed. I never received the second phone call. Nice. Oh well, so I had kids in tow with me at the gym and that meant my training time was cut in HALF! Got done what I could then finished the rest at home.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side without resting between sides/sets

    While warming up for squats there was a guy in the rack beside me adding weight to a bar that had 405 on it. I hadnít seen his warmups but even so I looked at him and nodded my head. He told me he hadnít done 455 in a couple of months but he was feeling good. I thought this is gonna motivate me to watch him beast this up. So he half-squats it for a double. I looked across the room at a beastly friend who just laughed and rolled his eyes. The squatter racks the bar and I asked him how it felt, and he nodded his head and said it felt good. I didnít say anything. Now really, i donít give a hoot if anyone quarter squats as long as theyíre not getting on a platform cuz theyíll just embarrass themselves. Iím done being the form police. OTOH, if someone asked what I think the lift looked like, THEN Iíll go apeshit on someone calling them out on garbage form.

    So after seeing the half squats youíd better believe I made sure every single rep of mine whether warmup or work set was WELL below parallel!

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    4 x 135 x 4 - not a ton of weight but wow did these move nicely!

    Sumo deads:
    135 x 5
    155 x 5
    175 x 1
    8 x 187.5 x 1 with 30 sec rest before I started setting up for the next pull, so probably 45 sec at most between pulls.

    That was all I had time for at the gym. Knocked this out at home after I fed the kids their lunch...

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    RDLs ss Walking lunges:
    25s x 8 ss 25s x 8/leg up and down my hallway (3 rounds)

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

    Planning to walk 20-30 min around the gymís indoor track tonight while my kids are at swim practice.
    awesome job young lady
    MY LORD OF LORDS!!!

  4. #7069
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    awesome job young lady

    Thanks, COG
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  5. #7070
    OLYMPIAN Sunnyday's Avatar
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    I’m warming up on the mat and I see a woman using the glute ham raise for situps. There are TWO ab benches in this area that are not in use btw. Wow.
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  6. #7071
    OLYMPIAN AlexG's Avatar
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    Quote Originally Posted by Sunnyday View Post
    I’m warming up on the mat and I see a woman using the glute ham raise for situps. There are TWO ab benches in this area that are not in use btw. Wow.
    Something like that is entered into
    that thick file folder called: "People Unclear on the Concept"
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  7. #7072
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 1/10 upper body training

    Schools closed. Nice. (Not)

    dynamic warmup

    Face pulls, even reps paused:
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    3 x 127 x 5 - 2 count pauses
    3 x 116 x 5 - 3 count pauses

    Neutral grip pullups:
    3 x BW+35 x 5

    Arnolds:
    3 x 25s x 8

    Floor press:
    30s x 8
    35s x 8
    40s x 8
    45s x 8

    Incline DB fly ss reverse DB fly:
    20s x 12 ss 15s x 12 (3 rounds)

    Incline side-lying DB lateral raise:
    3 x 5 x 10/side

    Skipped the walk cuz ice everywhere

    ————————-

    Thursday 1/11 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side - These didn’t feel too bad which was cool

    Squats:
    bar x 5
    2 x 95 x 5
    116 x 5
    5 x 127 x 5

    Sumo deads:
    135 x 1
    155 x 1
    8 x 175 x 1 - at 30 sec intervals feeling easy peasy

    Stopped there, errands galore
    Last edited by Sunnyday; 01-12-2018 at 11:22 PM.
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  8. #7073
    OLYMPIAN Sunnyday's Avatar
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    Friday 1/12 upper body training

    dynamic warmup

    Face pulls, even reps paused:
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    127 x 3
    5 x 138 x 3 - 2-count pauses
    put on slingshot
    149 x 3 - was cake, decided to go for a rep PR
    149 x 6!!! - EPIC PR!! Naturally my videographer neglected to start the vid and missed the whole set grrr
    149 x 5 - got the vid but missed the 6th rep sooooo not posting a fail.

    Spent so much time benching I only had time for a quick arm superset

    Close grip bench ss incline DB curl:
    95 x 8 ss 20s x 10 (4 rounds)

    And that was all she wrote.

    Upper body was pretty trashed which was cool. I don’t need tris or pecs to squat tomorrow lol
    Last edited by Sunnyday; 01-12-2018 at 11:23 PM.
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  9. #7074
    OLYMPIAN CHILDOFGOD's Avatar
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    work it girl!
    MY LORD OF LORDS!!!

  10. #7075
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    work it girl!
    Thanks, COG
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  11. #7076
    OLYMPIAN Sunnyday's Avatar
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    Saturday 1/13 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side

    Squats:
    bar x 5
    95 x 5 - happy I only felt the need to do one set at this weight yay!
    115 x 5
    135 x 5
    5 x 145 x 3 - up a couple pounds from last week with the same number of sets. All pain free, I’ll take it.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    190 x 1
    10 x 200 x 1 - at 60-90 sec intervals. Pain free and moved smoothly. Let’s see where this goes over the next few weeks

    RDLs:
    135 x 8
    145 x 8
    155 x 8
    165 x 8 - PR for weight AND reps! Woot!
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  12. #7077
    OLYMPIAN Sunnyday's Avatar
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    EF7E9167-1E39-44E8-8E42-6A09ACEDA6DC.jpg

    ^mmmm hmmmmm. This is me AF.
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  13. #7078
    OLYMPIAN Sunnyday's Avatar
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    Monday 1/15 upper body training

    Gym was packed cuz of the holiday. Took me quite a while to get a bench. Commercial gym woes are real.

    dynamic warmup

    Face pulls, even reps paused:
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    4 x 127 x 4 - up 6# from last week and I could have gone up another 5#

    Wide grip pullups:
    BW+25 x 5
    BW+30 x 5
    BW +25 x 5

    Seated Y press:
    3 x 20s x 8

    Incline DB press ss DB row:
    40s x 6 ss 40s x 6
    40s x 8 ss 40s x 8
    40s x 10 ss 40s x 10

    Leaning DB lateral raise:
    3 x 15 x 12/side

    20 min walk at home
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  14. #7079
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    EF7E9167-1E39-44E8-8E42-6A09ACEDA6DC.jpg

    ^mmmm hmmmmm. This is me AF.
    That is way to funny. lol
    MY LORD OF LORDS!!!

  15. #7080
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 1/16 lower body training

    Once again, I got the 5am call that schools were opening 2 hours late. Shut my alarm off and went back to bed. Got to the gym late because of the delay and the gym was packed with every parent in the county doing the same.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side without resting between sides/sets

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    4 x 135 x 4 - moved even better than last week, and pain free.

    Sumo deads:
    135 x 5
    155 x 5
    175 x 1
    8 x 187.5 x 1 with 30 sec rest before I started setting up for the next pull, so probably 45 sec at most between pulls.

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
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