pinky's no-sense journal

[kinkymisspinky]

will be doing more or less the same routine as scourge but deads off the floor instead of deep deads on friday.

had my first squat session in god knows how long today. weights were a bit pathetic but not that terrible as i've been injured recently.

squat 2x6x20 3x40 3x50 1x60 6x70 3x6x65
gm 6x20 6x40 3x6x50

my butt tends to come up first so took the weight down and tried to keep my torso erect. depth seems to be okay, knees are still wandering forward every now and again.

[kinkymisspinky]

weight was at 60.5 last week but think i must be back up at 62 after this weekend! 30 mins cardio this morning.

8.45 two scoops reflex
10.30 my nasty pancakes - 130g cottage cheese, 1 egg, 30g oats, apple, sweetner and cinnamon
1 100g fresh tuna, salad
3.30 100g salmon, pak choi
7.30 small banana
9.30 two scoops reflex
10.15 120g salmon, large salad, small baked potato

[Scourge]

Bench: 2x6x20, 2x5x30, 5x35, 2x5x40, 2x42 (x)
OH Press: 5x20, 2x5x27, 3x27

Pinky's too lazy to post up her own workout. She's too busy eating my bulking diet.

[kinkymisspinky]

friday

front sqaut 3x6x20 6x30 4x6x40
dead 6x60 1x70 1x80 1x90 2x3x100
conventional dead 2x5x60

first time i've done front squats. the weightlifting coach was teaching me how to do them, weights were kept really light. need to get more flexible to keep my elbows high and strengthen my weedy little wrists.

the weightlifting coach commented that my back was rounding during deadlifts and advised me to drop the weight and pull conventional. form was much better. think i'm using my back too much and not driving with my legs enough when sumoing. considering pulling conventional again during training sessions.

[kinkymisspinky]

saturday

bench 2x5x20 2x5x30 2x5x35
seated floor shoulder press 2x5x6 2x5x10
reverse flyes 3x10x1.25
seated behind neck press 5xbar (not sure how much it weighed) 5x+2.5 5x+5 5x+7.5 2x5x+10

trained at a different gym with bench coach. working on technique and speed. last set on bench was technically the best my bench coach has seen me do but i think my speed is still pretty pants. my feet are much wider now and pushed as far back as possible. he also took away the plates i usually have under my feet.

seated floor shoulder press are done with legs in pike position. reverse flyes are face down on bench, holding at the top. don't like behind neck press much yet, my line is very wobbly.

diet has been generally okay.

[Black Knight]

Im interested in your views regarding sumo versus conventional deadlifting.

[help]

i think its good to pull the oppsotie way than you would normally do sometimes

[Black Knight]

i think its good to pull the oppsotie way than you would normally do sometimes
How does that tie in with the idea of specificity?

[help]

it doesnt really but it can highlight an unknown weakness

[Black Knight]

it doesnt really but it can highlight an unknown weakness
sounds interesting. Could you expand on this?

[help]

if you can conventional DL 150 and you sumo 250 theres something wrong!

[BengDogg]

Ive never really liked sumo, it feels like im cheating

[Angel Delight]

I beg to differ, I like Sumo! :p

[Scourge]

I beg to differ, I like Sumo! :p
Yeah... I like sumo too. Posterior chain good. Legs bad.

[kinkymisspinky]

Yeah... I like sumo too. Posterior chain good. Legs bad.

you mean posterior chain strong, legs weak?

[kinkymisspinky]

squat 2x6x20 3x40 3x50 6x60 4x6x65
gm 6x20 3x6x40

really didn't feel like going to the gym today. tired and hadn't eaten much all day. weights were low because when i'm tired my form goes horrible on higher weights so decided to work on technique instead. focussed on rebound off the bottom.

[kinkymisspinky]

bench 2x6x20 2x5x30 3x3x40 1x42.5
oh press 5x20 2x4x27.5 5x27.5

triples at 40 much easier than last week, even without my bench coach. pleased about the 42.5, tried for a second one but it came out of my line.

[kinkymisspinky]

front squat 2x6x20 3x30 6x40 3x45 3x50 3x55 3x60
deads (conventional) 6x40 1x60 1x70 3x80 2x3x85

front squats coming along, seem to be sitting the bar on my fingers properly but elbows are still a bit low.
lower back was feeling fatigued after front squats. still have the tendency to lead with my arse. back rounded on last set.

[Robert]

Hi pinky. Somethign occured to me when I started to read your journal. Men tend to be bigger (muscle volume) than women and are therefore stronger, (also, you have less test - but we'll ignore that for now). Might it not be an idea to introduce some more volume (just a tiny bit) to work on your weak point, with the aim of hypertrophying your triceps/delts/pecs (myofribillar of course) to get your bench up? some CGB or DB bench for 3x5-8 once a week wouldn't hurt ya.

[help]

well it has been proven a few times that women work better with more volume than males but not too much more

[kinkymisspinky]

Hi pinky. Somethign occured to me when I started to read your journal. Men tend to be bigger (muscle volume) than women and are therefore stronger, (also, you have less test - but we'll ignore that for now). Might it not be an idea to introduce some more volume (just a tiny bit) to work on your weak point, with the aim of hypertrophying your triceps/delts/pecs (myofribillar of course) to get your bench up? some CGB or DB bench for 3x5-8 once a week wouldn't hurt ya.

do you mean if i get bigger i'll be stronger? i'm trying to get smaller atm. maybe i'm not seeing results because i'm trying to eat at a calorie deficit.

[kinkymisspinky]

well it has been proven a few times that women work better with more volume than males but not too much more

what do you mean by 'more volume'? more days or more exercises/ sets per day?

[kinkymisspinky]

i've been really lazy about posting workouts...

sat 23rd
bench 2x5x20 3x30 1x35 3x40 5x5x30
oh press 5x20 5x5x27.5
strict hang cleans 2x27.5 3x25 2x5x25 5x27.5

mon 25th
squat 2x6x20 3x40 3x50 1x60 1x65 3x70(X) 3x60(X)
sldl 4x8x20

my lower back was hurting when i unracked the 70kg so i put it back, same again at 60kg. someone at the gym advised me to do some light sldl to pump some blood into my lower back.

weds 27th
bench 2x5x20 2x5x30 3x35 3x3x40 2x1x42.5
oh press 5x20 3x5x27.5

fri 28th
front squat 2x6x20 3x40 3x50 3x55 3x60 1x65(X)

knew if i went all the way down with 65kg i wouldn't be able to get back up again. bar was feeling uncomfortable on my collarbone, it pinches my skin and halfway through the set i have to pull my neck fat out from underneath the bar. scourge told me to suck it up but i'm a wimp. on light sets i feel comfortable with the bar on my fingers but when i gets heavier i get nervous so its in my hands, will try it in my fingers next time. elbows dropping at the bottom because i'm leaning forward. will have to keep working at it...

[kinkymisspinky]

my lower back has been dull aching lately, been feeling it esp. on squat days. to train with scourge i have to do a day shift then leg it to the gym, getting there for 9pm by which time i'm tired and hungry. i do try to eat during the day but meals have to be very small (lack of time and don't want my stomach to look any bigger than it already is) and usually more than 3 hours apart. after a day of prancing around in my stupidly high heels my legs are aching and my lower back hurts, the last thing i feel like doing is squatting. going to try a few sessions of squatting in the morning to see it if makes any difference.

[BengDogg]

try and do your front squats in a clean grip, they wont hurt you then when the bar is on your neck, it may take a few sessions to get used to it

[PikeKing]

after a day of prancing around in my stupidly high heels my legs are aching and my lower back hurts

can u do anything about this, I reckon your back will just keep getting worse until you can get out of the heels. Do you remember the article I sent you that showed you how the heels change your whole body alignement? That combine with a likely low corestability your back is not going to sort itself out.

I gave up wearing the porno heels and my back feels a lot better.

[BengDogg]

I must concure with pikey, i now only wear court shoes when in drag

[kinkymisspinky]

try and do your front squats in a clean grip, they wont hurt you then when the bar is on your neck, it may take a few sessions to get used to it

i am doing them with a clean grip. the bar sits on my collar bone and squeezes my neck fat :mad:

[kinkymisspinky]

can u do anything about this, I reckon your back will just keep getting worse until you can get out of the heels. Do you remember the article I sent you that showed you how the heels change your whole body alignement? That combine with a likely low corestability your back is not going to sort itself out.

I gave up wearing the porno heels and my back feels a lot better.

the transparent plastic platform heels are part of the uniform, i'm afraid. not much i can do about them.

yep, remember the article. i dance barefoot whenever i can and try to avoid standing and walking around too much. sometimes its just not possible. i never wear heels outside of work.

[Man of Steel]

Do you think you'll enter a meet in the future?

[kinkymisspinky]

Do you think you'll enter a meet in the future?

yep. was intending to do one in october but had trouble with my back. i've been told there's one in february so hopefully my back will hold together for that one.

[Man of Steel]

What do you reckon your lifts'll be by then?

[kinkymisspinky]

What do you reckon your lifts'll be by then?

i don't know.
i've had so much back trouble since i've started stripping i'd be happy to get them back to where they were in may (100/52.5/125). we'll see... i've decided to stop wearing the stupid heels and will dance barefoot whenever possible. hopefully it'll help my back heal up.

[Man of Steel]

Good lifts, I had the same squat and deadlift a few months ago.

[kinkymisspinky]

Good lifts, I had the same squat and deadlift a few months ago.

thanks.
i'm much weaker now. i used to be tripling 85-90kg on squat, now my back gives me trouble at 70 :022:

[Mike]

thanks.
i'm much weaker now. i used to be tripling 85-90kg on squat, now my back gives me trouble at 70 :022:

Is that you in your avatar miss pinky?

[kinkymisspinky]

yes, that is my big, ugly face.

[Robert]

Lol.

[Mike]

yes, that is my big, ugly face.

I've seen worse, wont mention names...

[Robert]

I've seen worse, wont mention names...
LOL. Mirrros hurt, huh?

[Mike]

LOL. Mirrros hurt, huh?

I dont know what you mean <buff>

[kinkymisspinky]

lol @ rob.

scourge says i'll never be a real powerlifter because i'm too pretty. apparently i need to be bigger, uglier and hairier if i want to be successful.

[Robert]

Scourge lies to you frequently. :)

[kinkymisspinky]

Scourge lies to you frequently. :)

about my prettiness? <buff> :022:

[kinkymisspinky]

haven't been able to squat this week due to lower back pain.

yesterday's bench session:

bench 2x6x20 2x5x30 3x35 3x40 1x42.5 3x42.5 2x2x42.5
seated oh press 5x20 2x5x25 5x27.5

back was giving me trouble so didn't have much of a workout. think the reps i missed were more to do with lack of concentration and falling out of my groove than strength, the 3x42.5 went up easy enough. seated oh press was light to keep things ticking over.

seeing someone about my back tomorrow morning.

[PikeKing]

drop that bloody seated oh press as well, that wont be doing you any favours

[kinkymisspinky]

had my back seen to today.

apparently its not necessarily to do with my heels... she thinks its partly due to lifting (back being compressed and certain larger muscles being disproportionately stronger) and work (having to distort my spine to emphasise my curves). my hams and quads are tight which are pulling on my pelvis and my deep ab muscles are weak. i’ve been given some leg stretches which i have to do between dances and also 20mins a day. she showed me some super gay exercises involving strange breathing and tilting my pelvis/ working my pelvic floor. i’ve got to see her again for some more exercises. next time i’m going to take along some videos of me lifting to give her an idea of how my back is behaving during the lift and what my training actually entails (she doesn't seem to have a clue re. lifting, she thought i squatted too deep).

[help]

do you do any core work KMP?

[PikeKing]

had my back seen to today.

apparently its not necessarily to do with my heels... she thinks its partly due to lifting (back being compressed and certain larger muscles being disproportionately stronger) and work (having to distort my spine to emphasise my curves). my hams and quads are tight which are pulling on my pelvis and my deep ab muscles are weak. i’ve been given some leg stretches which i have to do between dances and also 20mins a day. she showed me some super gay exercises involving strange breathing and tilting my pelvis/ working my pelvic floor. i’ve got to see her again for some more exercises. next time i’m going to take along some videos of me lifting to give her an idea of how my back is behaving during the lift and what my training actually entails (she doesn't seem to have a clue re. lifting, she thought i squatted too deep).
who did u see?

[kinkymisspinky]

originally spoke to sally carmicheal from the list you gave me. explained my problems, tried to make an appointment but she didn't have anything today. she said she'd put me with another therapist called lori. i presumed she was chek but it seems like she's more pilates. is this a problem?

[BengDogg]

lol @ rob.

scourge says i'll never be a real powerlifter because i'm too pretty. apparently i need to be bigger, uglier and hairier if i want to be successful.

Thats not really 100% true, i am big, ugly and hairy and a crap plifter :D

[kinkymisspinky]

do you do any core work KMP?

do you mean abs or special core work on swiss balls?
i usually do abs but not lately due to lack of time in gym.

[help]

i find standing ab pull downs are quick and easy to do

[PikeKing]

from the sounds of it KMP has an inner unit weakness so for the moment exercise which heavily recruit the six back should be avoided, once the strength and control has come back then pulldown abs are a great exercise to get on to.

ya dont need to use swiss balls kmp there are lots of options

[kinkymisspinky]

i find standing ab pull downs are quick and easy to do

this involves cables, doesn't it? scourge is going to tease me unrelentlessly.

[kinkymisspinky]

from the sounds of it KMP has an inner unit weakness so for the moment exercise which heavily recruit the six back should be avoided, once the strength and control has come back then pulldown abs are a great exercise to get on to.

ya dont need to use swiss balls kmp there are lots of options

what other exercises can i do?

[PikeKing]

what other exercises can i do?
its unethical for me to give u exercises of this nature without assessing you, stick to what you've been given for the moment

[Scourge]

this involves cables, doesn't it? scourge is going to tease me unrelentlessly.
Not really... I rather like cables for ab work.

[help]

use bands then, thats what i do in my garage

[kinkymisspinky]

Not really... I rather like cables for ab work.

it would also mean i have to go into the 'pump house' *shudder*

[kinkymisspinky]

been lazy in writing up workouts...

mon 8th:
squat 2x6x20 3x40 1x50 1x60 3x65 3x70 3x75 2x75
gm 6x20 3x40 3x50 3x40 3x45

weds 10th:
bench 2x6x20 2x3x30 1x35 3x40 3x3x42.5
oh press 5x27.5 5x30

fri 12th:
front squat 2x6x20 3x40 1x50 3x55 3x60
speed deads 6x3x40

sat 13th:
bench 2x6x20 3x30 1x35 2x42.5 5x5x25
close grip bench 5x30 3x3x35

weds 17th:
bench 2x6x20 2x3x32.5 1x37.5 2x42.5 3x42.5 1x45
bench row 3x40 3x45 3x40
ab pull downs 4x6xsmall band

fri 19th:
front squat 2x6x20 3x40 3x50 3x55 3x60 1x65
ab pull downs 3x6x2 small bands

sat 20th:
bench 2x6x20 5x5x30
bench rows 3x40 2x3x42.5

progress is slow and frustrating. squat sessions have been missed or cut short, have been generally taking it easy and erring on the side of caution. someone noticed that during the squat i lean slightly to the right, he said that my right glute isn't firing off properly. will have to bring this up with my gay exercise lady. fri 19th was the first time i squatted with no back pain. yay.

scourge is very annoyed at my bench - its still pants. don't seem to have a groove and can't seem to remember to lower-pause-push/breathe and the same time.

i'm remembering to do my gay exercises roughly 2/3 days. must make more of an effort. it seems to be helping. back doesn't hurt when i wake up and its giving me less trouble during training (could be due to dropping oh press and missing a few squat sessions though).

diet is generally okay. had a few cheat days recently but weight is slowly and steadily going down. hope to hit the high 59's next week.

[PikeKing]

i'm remembering to do my gay exercises roughly 2/3 days. must make more of an effort. it seems to be helping. back doesn't hurt when i wake up and its giving me less trouble during training (could be due to dropping oh press and missing a few squat sessions though).


they maybe gay but its looks like they are helping

[mrs Power]

lol @ rob.

scourge says i'll never be a real powerlifter because i'm too pretty. apparently i need to be bigger, uglier and hairier if i want to be successful.

I think this remark is rude and insulting .
I have been powerlifting for ten years and have not become ugly or hairy in that time .
Have you ever been to the BWLA championships and seen any of the lifters or even attended your divisional ?
What do you base this sweeping generalisation on ?
It takes courage to lift in competition and negative remarks do not help to get more girls involved in the sport .
There are ten weight classes so there is room in the sport for the light and heavier girls .
I hope miss Pinky you do try a competition and give it a go I think you might actually enjoy the experience .[ hairy or not ]

[BengDogg]

Scourge is going out with KMp It was a light hearted joke

[mrs Power]

It is easy to make flippant remarks but they can still be hurtfull and offend people.

[Fred]

*yawn*

[BengDogg]

Are you here to troll or to enjoy the forum? Scourge got Kmp plifting and has supported her all the way, I know he will tell you this himself when he is online

[kinkymisspinky]

mrs power - don't worry, scourge was only joking, there was no harm intended and no offence taken. he got me into lifting properly and is my biggest supporter.

[kinkymisspinky]

they maybe gay but its looks like they are helping

that's what i keep telling myself... that i'm only as strong as the weakest link.

[Scourge]

I think this remark is rude and insulting .
I have been powerlifting for ten years and have not become ugly or hairy in that time .
Have you ever been to the BWLA championships and seen any of the lifters or even attended your divisional ?
What do you base this sweeping generalisation on ?
It takes courage to lift in competition and negative remarks do not help to get more girls involved in the sport .
There are ten weight classes so there is room in the sport for the light and heavier girls .
I hope miss Pinky you do try a competition and give it a go I think you might actually enjoy the experience .[ hairy or not ]
Firstly - The remark isn't sexist in the least, as it doesn't indicate any particular discrimination against either gender. You may consider it to be discriminatory against powerlifters, but that would rely on the assumption that ugliness is a negative trait. Be reminded that I, quite obviously, cannot be held responsible for the stigma you may or may not place on perceived ugliness. Alternatively, you may understand my remarks as indicative of discrimination against ugly people but, as an ugly bastard myself, I can only assure you that this is not the case.

Secondly - While I won't claim to have seen every powerlifter ever, in my limited experience, powerlifters (both male and female) are, on average, an ugly bunch. This sport that we follow can often cause changes in the human physique that distances it from the physical ideal shared by the majority of society. a) What does it matter if I say powerlifters are ugly? If we were that bothered about our appearance, we'd all go and become bodybuilders. b) This is (obviously) just my opinion, based on my perceptions of powerlifters in general. You may have an alternative opinion. If so, good for you...

Thirdly - As the guys have pointed out above, I know KMP very well. My comment was made in jest. She mentioned it on the board, again in jest. Only the most pedantic individual could take any real offence from this comment, posted on an e-board, membership 50ish. Lighten up.

If you have any further issues with any of my comments, please PM or e-mail me, rather than clogging up Pinky's journal with any further debate.

[help]

powerlifters are, on average, an ugly bunch.

there is the odd pirate that has model like looks though

[BengDogg]

Gargh! That be true me harty!

[kinkymisspinky]

there is the odd pirate that has model like looks though
are you referring to yourself by any chance?

[Scourge]

are you referring to yourself by any chance?
Do try to keep up...

[BengDogg]

:d lol!

[kinkymisspinky]

i have lost the will to live.

my back has been hurting since sunday but the pain is in a different place to usual so i thought it would be a good idea to pay my pilates lady a visit. we started off doing some stretches then i told her i had videos of me training. at first she seemed a bit offended and told me she knew what i squat was. i insisted on showing her because i wanted her to see how my body was reacting under weight.

she watched the videos with one hand over her mouth gasping at the appropriate points. basically...
1. my back is too arched when i bench, there is no reason for this. should be benching with back flat into the bench.
2. at the top of the squat i lock out my legs and push my pelvis forward which puts too much stress through my joints.
3. i squat too low, at the bottom of the squat my transversus is disengaged.
4. back is too arched during goodmorning (it should be flat, she says).

she got the duty PT to look at my videos and they gasped together. though he was slightly more sympathetic - don’t squat so low and reduce weight as opposed to stop training altogether. at this point i screamed loudly, “NOOOOO!!! i’ve already lost 20kg from my working sets! nnnooooooo!”

she spend the rest of the session asking me why i wanted to be strong and telling me horror stories of how lifting would degenerate my connective tissues, joints and ligaments. if i continue like this i’ll lift myself to death by the time i’m in my 30’s.

she also commented on how my chest/front delts were strong in relation to my back/rear delts and that they were pulling my shoulders ever so slightly forward. this is weird... scourge and i have recently been discussing how my row is 1:1 with my bench while he benches a lot more than he rows.

we did some exercises on the pilates torture racks. i’ve been told to spend a lot of time stretching out chest and continue stretching legs, she also showed me some exercises with a funny little ball which i’ve bought but can’t seem to blow up. my repertoire of gay exercises grows while my spirits plummet.

[kinkymisspinky]

last wednesday's bench workout (don't know why i'm bothering, i'm going to die anyway).

bench 2x6x20 2x3x32.5 1x37.5 3x42.5 2x1x45 3x40 3x42.5
bench rows 3x40 3x3x42.5

the 42.5 felt easy even at the end of the workout, scourge says i could've gotten a second one at 45 if not for my lack of concentration and general crapness.

haven't trained since last weds due to lack of time, work and back pains.

[help]

i have lost the will to live.

my back has been hurting since sunday but the pain is in a different place to usual so i thought it would be a good idea to pay my pilates lady a visit. we started off doing some stretches then i told her i had videos of me training. at first she seemed a bit offended and told me she knew what i squat was. i insisted on showing her because i wanted her to see how my body was reacting under weight.

she watched the videos with one hand over her mouth gasping at the appropriate points. basically...
1. my back is too arched when i bench, there is no reason for this. should be benching with back flat into the bench.
2. at the top of the squat i lock out my legs and push my pelvis forward which puts too much stress through my joints.
3. i squat too low, at the bottom of the squat my traversus is disengaged.
4. back is too arched during goodmorning (it should be flat, she says).

she got the duty PT to look at my videos and they gasped together. though he was slightly more sympathetic - don’t squat so low and reduce weight as opposed to stop training altogether. at this point i screamed loudly, “NOOOOO!!! i’ve already lost 20kg from my working sets! nnnooooooo!”

she spend the rest of the session asking me why i wanted to be strong and telling me horror stories of how lifting would degenerate my connective tissues, joints and ligaments. if i continue like this i’ll lift myself to death by the time i’m in my 30’s.

she also commented on how my chest/front delts were strong in relation to my back/rear delts and that they were pulling my shoulders ever so slightly forward. this is weird... scourge and i have recently been discussing how my row is 1:1 with my bench while he benches a lot more than he rows.

we did some exercises on the pilates torture racks. i’ve been told to spend a lot of time stretching out chest and continue stretching legs, she also showed me some exercises with a funny little ball which i’ve bought but can’t seem to blow up. my repertoire of gay exercises grows while my spirits plummet.

ignore that crazy women

if your lower back was touching the bench your spine would be in an un-natural position

**** the stress on the joints thing. My coach has had 4 or so operations on his knee cartilage since he was 9. He was told he wouldnt wlak over tha age of 30. He won the scottish open. Hes aged 50ish and still walking and squatting. Tell her that sprinting put 6x bw worth of force on the joints

i doubt your transversus would be disengaged

are the videos in mpg or are they on a tape?

[kinkymisspinky]

its all very well to ignore her but i would like to find some kind of way to fix my back so i can squat again. damn, i miss squatting. i don't even feel like going to the gym anymore... all i seem to do is go there, hit a few light sets then end up in pain and have to stop.

my digital stills camera has a video function, atm they're just in the camera. there's nothing particularly interesting about the videos, i just wanted her to see what my training entailed - a low bar squat to IPF depth is quite different from what most women mean when when they say they squat at the gym.

[kinkymisspinky]

and i didn't even get a chance to tell her my right glute isn't firing off properly. pikeking - you wrote something about glutes not firing properly on MT... any advice on how to reactivate it?

[PikeKing]

and i didn't even get a chance to tell her my right glute isn't firing off properly. pikeking - you wrote something about glutes not firing properly on MT... any advice on how to reactivate it?

I'm gonna pm you KMP

[PikeKing]

ignore that crazy women

if your lower back was touching the bench your spine would be in an un-natural position

**** the stress on the joints thing. My coach has had 4 or so operations on his knee cartilage since he was 9. He was told he wouldnt wlak over tha age of 30. He won the scottish open. Hes aged 50ish and still walking and squatting. Tell her that sprinting put 6x bw worth of force on the joints


this is very true, you are still young, by doing things properly now you could make a huge come back and squat more than help.

Theres a PL here where I live who anihalated is back and had heart surgery and he has just won some world championships over in atlanta. He was told he would never bei able to PL again.

Also Louie Simmons did his back in, then he looked for alternative ways to train and he came up with the whole westside conjugate system and is a strong bastard.

dont give up yet

[kinkymisspinky]

i’m feeling much happier now. emailed another practitioner re. corrective/preventative exercises, he’s also into strength training so hopefully his advice will be more constructive than the pilates lady’s. i’ve ordered a book pikeking recommended to me called ‘core performance’ and that should arrive in a few days.

taking the rest of this week off from weights, will start a new routine on monday. this is what i’m thinking of so far...

mon -
DE squat 6x3
GHR 4x5
pulldown abs 4x5

weds -
bench 5x5
bench row 5x5
skullcrushers 3x5

fri -
DE squat 6x3
squats with bands around ankles and/or knees 4x5
pulldown abs 4x5

sat -
DE bench 5x5
decline or incline bench 5x5
chins 3x5

i will have to experiment with squatting with bands around ankles/knees, will start with bodyweight at first. will try setting up a decline bench so that i don’t slide down the bench during the set, if it doesn’t work i’ll just do incline bench. would like an exercise for quads but not sure what really... scourge thinks squatting with weights hanging off a dip belt...

as of today i’ll be doing my gay exercises before breakfast to ensure i do them. will continue with these exercises until i can make an appointment with a new practitioner.

[PikeKing]

looks good KMP, just have to see what happens with it.

As for the quads, that dip belt thing may work. There are lots of alternatives, how about doing something other than a squat?

[help]

yeah, how about a light/band good morning for high reps ie 10

[PikeKing]

yeah maybe, thats great for getting lots of blood flow, when i do it i normally fallover cos i get the most stupid lower back pump known to man lol

[kinkymisspinky]

looks good KMP, just have to see what happens with it.

As for the quads, that dip belt thing may work. There are lots of alternatives, how about doing something other than a squat?

like?
i don't mind trying other things... though nothing too outrageous - i don't really fancy being mocked for doing 'westside'.

[kinkymisspinky]

yeah, how about a light/band good morning for high reps ie 10

i can't count over 6. scourge suggested reverse hypers. what do you think?

[PikeKing]

lol you have for example: lunges, single leg squat, step ups, bulgarian squats. They are anything but westside.

I'm not sure about the rev hyper, i'd be incline to drop anything that will stress your back for the moment