If this is you...

THEN PLEASE STOP!!!

Although I might not remember too much of what I learnt on the weekend ( I am the opposite of  a sponge, im oil, and new information is water) I do remember enough to know that that bench press DOES NOT COUNT. Not only is she exhibiting the worst possible form ever, she's going to injure her shoulder, her back, her neck, everything. This picture was not posted on a site about bad form, it was posted on a site about fit women doing great athletic movements. Pshhhh, as if. She should be going back to a lower weight and working on proper form again, then gradually increase the weight. If she can do it with proper form, then gradually she will get stronger. Doing that weird exorcist type bench press will not make her stronger, only screw her up for the future. The same goes for my deadlift. I've started working at a lower weight to make sure my form is perfect. My lower back has been tight alot lately, and I attribute it to improper deadlifting technique.

Things have been going great around here, lots of changes, lots of new stresses, but also lots of great improvements. I did a killer leg workout yesterday, and to further my self-punishment, I'm going to go run hill intervals with my best friend in a few hours.

Yesterdays leg workout was :

• 6 heavy squats, ass to the grass, 135 lbs
• 12 loaded lunges, each leg, 2 x 25 lb db
• 25 deadlifts, 125 lbs

You do this without stopping, and without dropping the bar. Then you rest three minutes and repeat 4 times. By the time you reach the deadlifts you're ready to collapse if you do it right. You are supposed to focus on tempo, with a 4 second eccentric. But that went out the window after the first squat.

I had intended to stretch after, but you know how that goes. So now i'm hobbling around like an aged Bilbo Baggins.

Birthday party tonight, talk to you guys later! :)