July check in and chat: barbell-lovin' BAMFs in training
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I'm going to have to keep my eyes open for some heavier dumbbells on craigslist. The heavy ones are so damn expensive.
Can you make some weighted bean/sand bags to put on the ends of the dumbbells? It would at least be a way you can continue to increase without the major cost.
What about looking into dumbbell bars you can use with the plates you already have? That's what I did after I hit 35lbs on the DB. The heavy fixed weight ones are insanely priced. I use standard size DB bars/plates, but I've seen Oly DB bars, too.0 -
Those are fantastic numbers! :flowerforyou:Workout B today.
Squats: 160lbs 3x5
OHP: 70lbs (4-5-3) :grumble:
Deadlift: 190lbs 1x5--:smokin: and a PR.
My elbow-less workout:
Back squat: BW, 45, 80, 95, 115 all 2x5, 135 3x5 (still under construction, but more flexible today)
Bulgarian Split Squat: 45 3x5 (kept weight low because of balance issues)
Anderson Squat: 95 1x5 <
For heaven's sake, that was hard after the other squats and before the 135 back squat.
Ab/Core: Supersets with crunches, heel touchers, alt crunches, leg raises, Janda crunches, tuck crunches, bicycle crunches--3x10-15, except plain vanilla crunches, which were 6x15. Not in that order and not all at the same time.
Hip flexors are much flexier now. :bigsmile: Yay! I may add weight next week and see how it goes. Really want to build my squat up to 185 again.0 -
We're heading home from our holiday today, so will be back sleeping in our own bed tomorrow night. Yay! I love my bed
I have a brand new food baby to deal with, so am really looking forward to picking up my SL program on Tuesday morning. I will see how I go with the loads I used last time (2 weeks ago) and see if I've maintained strength. As its only been a couple of weeks of SL, I doubt there will be any issues... Anyway, a full 10 week term ahead of me to really focus on strength and increasing the weight on the bars. I'm looking forward to seeing how much development there is! I'm also going to try to stop jumping on the scales weekly. I've never really been a daily weigher, but I've noticed over the last few months that I scoff like a mad thing the evening before my designated weigh-in day. I dunno what that's all about! But I want to train myself to focus on increasing weight on the bars and the feeling of my clothes / waist measurement for body size tracking. Wish me luck, I've been focusing on the number on the scales for years now, so it'll take some adjusting!! 0 -
the other one I always misread is 'FTW' ('for the win') which I have stuck in my head as '*kitten* the world' lol!
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I didn't realise until now that FTW wasn't "f'ck the world"! I doubt I'll even remember what the real meaning is... It doesn't stay in my brain unless it involves a rude word! :laugh:0 -
I'm going to have to keep my eyes open for some heavier dumbbells on craigslist. The heavy ones are so damn expensive.
Can you make some weighted bean/sand bags to put on the ends of the dumbbells? It would at least be a way you can continue to increase without the major cost.
That's a good idea. I might not have to, though. I just realized we have a pile of those old plasticky sand-filled weights. I had even bought new dumbbell handles a while back when I was doing P90x. I think I can make some 25 or 30lb ones with what I have.What about looking into dumbbell bars you can use with the plates you already have? That's what I did after I hit 35lbs on the DB. The heavy fixed weight ones are insanely priced. I use standard size DB bars/plates, but I've seen Oly DB bars, too.
I looked into that too--they were pretty pricey too as far as I remember. I think I can work with the old crappy ones I have. The dumbbell bars that I bought are just standard size ones that I got at Walmart for about $3 a piece!0 -
Anderson Squat: 95 1x5 <
For heaven's sake, that was hard after the other squats and before the 135 back squat.
I had to google this, and I found this page - http://www.bodybuilding.com/fun/meet-the-squats-7-squat-variations-you-should-be-doing.html. I might add in a few of these on squat day to shake things up. Great core work, too! I'm still sore from doing hanging leg raises the other day!0 -
Those squat variations look awesome...but I'm still working through my intimidation of using the squat rack amidst a sea of bros at my gym to do regular back squats. Someday...0
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Those squat variations look awesome...but I'm still working through my intimidation of using the squat rack amidst a sea of bros at my gym to do regular back squats. Someday...
The bros at my gym KNOW I have to have a squat rack...
there's only 2 racks and I've always been able to hog one. I only ever see one or two guys doing "real" squats - most of them use the Smith machine and I can see them in the mirror and it makes me cringe! I have been approached a time or two by (different) bros who marvel at the fact that I'm actually squatting (and benching). I occasionally see other women in the weight room, but they are only using the DBs. I have seen ONE other woman using BB and actually squatting at the rack.
My workout this morning (yes, I warmed up with the bar and then smaller plates):
Squats - 100 lbs, 5 x 5 - form was good
Bench - 80 lbs, 5 x 5 - form was good (glad I didn't miss any this time)
Rows - 45 lbs, 2 x 5 / 50 lbs, 2 x 5 / 55 lbs, 2 x 5 / 60 lbs, 2 x 5 / 65 lbs, 5 x 5
My form on rows last time sucked donkey balls, so I deloaded to work on it. Everything leading up to 65 lbs started as warmup, but then I decided to keep adding 5 lbs until it felt *just* doable, and 65 lbs was where I landed. Form was good the whole time.
Looking forward to a weekend!!0 -
Better workout today than Wed.
Mental note: don't fast the day before a lifting workout.
Squats: 5x5 at 110 with good form.
OHP: 5x5 at 75 (deloaded from 80) I just can't seem to progress on this one.
DL: 1x5 at 190
I'm all noodly now. Limp and tired in a good way.0 -
Anderson Squat: 95 1x5 <
For heaven's sake, that was hard after the other squats and before the 135 back squat.
I had to google this, and I found this page - http://www.bodybuilding.com/fun/meet-the-squats-7-squat-variations-you-should-be-doing.html. I might add in a few of these on squat day to shake things up. Great core work, too! I'm still sore from doing hanging leg raises the other day!
They're tougher than I would have expected. Holy heck, my glutes are feeling it big time this morning. Quads, too, which is unusual for me. Next time I try them, I'm starting at a lower weight. I thought I was warmed up after the other squats, but these are a whole new ballgame.
That link is how I found them, too. Never heard of Anderson squats, but I'd done all the others in the article so I decided to give them a try.
I'm sore from my plain old lying down leg raises. The hanging ones are brutal. Can't wait until my elbow is better so I can do them again :bigsmile:0 -
for once I was grateful that the air con wasn't working as the pall of smoke over the car park alone from the mosque (I'm guessing Ramadan + Friday prayers for some reason = bonfires?!) was ghastly.
Then both racks were in use, so I started with bench. Ironically this meant I hit 3x5 at 37.5kg so yay!
57.5kg squats, these are HARD. I did technically do 3x5 but form isn't 100%.. I'm sure I said last time I should bite the bullet and deload again but I wanna hit 60! only one more workout before enforced rest in Barcelona anyway..
47.25kg Pendlay rows 3x5 new PR yay! this is HARD too though, I can tell ya!
A few assisted pull ups and my HIIT on the bike and I am DONE.
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Workout this morning felt so gooood...
Squat 5x5 @ 105 lbs. Working hard on form, but I feel like my knees are coming forward just a leeeeetle bit more than I want. Will stay at 105 for next workout.
Bench: 5x5 @ 65 lbs.
Deadlift: 5x3 (I know....but I love me some deads) @150 lbs. Bruises on my shins to prove it haha.0 -
It's Friday night and nobody is here - but. . .
Squeeeeeeeeeeeee! I just did my very first all-the-way-over-the-bar chinup from a dead hang! I'm sure I've blown my OHP tomorrow morning, but I just had to try - and glad I did!
And, holy cow, there is some serious iron getting shredded by you strong women!0 -
It's Friday night and nobody is here - but. . .
Squeeeeeeeeeeeee! I just did my very first all-the-way-over-the-bar chinup from a dead hang! I'm sure I've blown my OHP tomorrow morning, but I just had to try - and glad I did!
And, holy cow, there is some serious iron getting shredded by you strong women!
I'm here!! This is what I did reading about your awesome chin up!!!!
***if you haven't noticed yet, I have a slight addiction to gifs***0 -
It's Friday night and nobody is here - but. . .
Squeeeeeeeeeeeee! I just did my very first all-the-way-over-the-bar chinup from a dead hang! I'm sure I've blown my OHP tomorrow morning, but I just had to try - and glad I did!
And, holy cow, there is some serious iron getting shredded by you strong women!
I'm here! :bigsmile:
Awesome job on the chin-up!!!
My week was thrown off by a couple of unforeseen events, so no Friday lifting. My glutes, hamstrings, and quads are screaming after yesterday's squat-o-rama. I managed a couple minutes of running, but mostly walked fast for my cardio today. I'm not much of a runner anyway, so that's fine. Just wish sitting down wasn't such a chore... :blushing:0 -
Kira you rock! I did some with assistance yesterday but am nowhere near an unassisted one..0
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Those Anderson squats look killer!
Finished the second week of my second round, at 3x5 today, and it's pretty obvious to me that I need to switch to an intermediate program. Squatting heavy 3 times a week is too much, even at 3x5, I've completely stopped progressing on ohp, and I'm increasing deadlifts only once every other week by 5 pounds. Here's where I fell out this week:
Squats 175
OHP 70 (down from 75, which was apparently a fluke since I haven't been able to repeat it)
Deadlift 190
Bench 107.5
Row 110
I can't afford to buy any books or programs right now, and our library doesn't have Wendler or the Texas method. . .does this limit me to Madcow? I poked around last night, and while I found 5/3/1 generators online, I'm not sure I trust them. . .any ideas from others in this position?0 -
Finished the second week of my second round, at 3x5 today, and it's pretty obvious to me that I need to switch to an intermediate program.
Based on your numbers and your description, I would agree with your assessment.
Did you read this? It's an article by Rip on the Texas Method. Seems pretty comprehensive to me.
http://www.t-nation.com/free_online_article/most_recent/the_texas_method0 -
Finished the second week of my second round, at 3x5 today, and it's pretty obvious to me that I need to switch to an intermediate program.
Based on your numbers and your description, I would agree with your assessment.
Did you read this? It's an article by Rip on the Texas Method. Seems pretty comprehensive to me.
http://www.t-nation.com/free_online_article/most_recent/the_texas_method
I hadn't read that, being naturally wary of anything on Tnation. But it makes sense - thank you!0 -
I hadn't read that, being naturally wary of anything on Tnation. But it makes sense - thank you!
I can't say I'm a fan of the site overall either, but some of the stuff on there is actually really helpful.0 -
Well, it sounds like if I don't spend my recovery drinking Jim Beam and chasing tail, I should be fine. LOL 0
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Workout A
Squat - 1x95lbs and that felt pretty good, so decided to go to 100lbs for the next four sets. Woo new PR!
Bench - 5x70lbs - Another woo, another PR.
Row - 5x70lbs.0 -
Anderson Squat: 95 1x5 <
For heaven's sake, that was hard after the other squats and before the 135 back squat.
I had to google this, and I found this page - http://www.bodybuilding.com/fun/meet-the-squats-7-squat-variations-you-should-be-doing.html. I might add in a few of these on squat day to shake things up. Great core work, too! I'm still sore from doing hanging leg raises the other day!
That is such a great article regarding squats.....and of course written by one of my most favorite trainers! I follow him on my FB and I'll tell you, that guy is seriously awesome! He will answer random questions on his page and he gives really solid advice! He is the reason I was able to incorporate the Glute Ham Raise into my workout :bigsmile: I read an article he wrote on it and then asked him for a recommendation on a mod so that I could do them without the machine. He totally came through and they are now part of my deadlift day!0 -
workout B, last one for at least a week
squats - my app deloaded me, must have recorded missing 3 times in a row (although I've hit all my lifts, I'm not recording them as completed if form isn't great).
so dropped it to 50kg, nice round number, 3x5 but this still felt heavy. maybe a week off is needed!
OHP was supposed to be 30.7 with fractionals but 30kg felt hard enough so stuck there, did 554. Wondering about going back to the bar and looking at form again. Someone kick me if I forget this!
deadlift - supposed to be 80kg, did 60kg 4 reps, 70kg 3 reps, and stopped at 3 reps on 80kg my form just isn't there. Again I think I need to go down and work on form and strength.. and maybe get another PT session on this, it's the one that worries me most if my form breaks down.
so after last time's PRs today was a pain, and TOO HOT. Nearly fainted doing my HIIT, put in another feedback form that will be ignored..0 -
Nearly fainted doing my HIIT, put in another feedback form that will be ignored..
Sounds like the gym needs to be reminded of it OHS requirements! Or isn't it such a big deal over there? I don't really know if gyms are hit hard about OHS issues over here, my gym doesn't even get people to sign in. If there was a fire, they'd have no idea who was in the building... Is that normal?0 -
lwoodroff - great nos!!! jealous about your OHP - !!! - be careful in that hot, hot gym - total nightmare - can you raise something about health & safety??
Brilliant article on T Nation - as I am thinking what next - as I know I won't keep progressing.... (already - yup! - cocky lifting lady here!!)
Workout A this morning and I felt gooood
Squat 52.5kg 5x5 (115lbs)
Bench 25kg 5x5 (55lbs) - this felt good, watched a few vids which seem to have stuck
Pendlay Row 30kg 5x5 (66lbs) - got wobbly towards the end - think I will stick with this for the next A session, and focus on form.
The a few add ons: 3 sets x14 reverse crunches, 1 min plank, 7 chin ups (yay!) 52 air squats, 3x 5 body weight inverted rows, 20 full sit ups.
Happy lifting ladies x0 -
Lwoodroff, that's nuts. Seriously - they need to fix the AC!
Coquette and Daisy - you are making great progress!
I'm busy planning out my first Texas method day, starting tomorrow. We'll see how it goes!
I wanted to share this little story with you all:
I was busy calculating my numbers for the new workout, and hubby was playing with Baby Girl in her room. Out of nowhere, she starts wailing. I wait a bit, then hubby calls for me. When I got there, he was holding out a dress that I had meant to put in to the donation bag because it's fitted sleeves were way too small for our little athlete. She had found it, and was woefully upset because her arms wouldn't fit in. (It's a size 3, her age, but she wears 4s and 5s because of her athletic build). Hubby had been telling her that she was strong and that was great, and that as little kids become big kids they outgrow old clothes, but it wasn't helping.
I picked her up and she told me, sobbing "I don't want strong muscles, I want to wear the dress!" My heart just broke, because it is the first time she has expressed displeasure with her body. I took a deep breath, and thanked all that is good in the universe that I had started lifting. After another little talk about how our bodies grow when we are little, and how her body was going to keep on growing (wherein hubby provided comic relief by going to get one of his childhood tshirts and putting it on, LOL), I said "Why don't we see just what all your strong muscles can do? Come do handstands with me!" So then we went in to the hallway and walked our feet up the walls into (leaning) handstands. Giggling hysterically, she looked at me between her arms and said "I'm so strong! Look at me on my hands!" And my broken heart was mended.
Reason #58974345087 I love lifting. Because 5 months ago I wouldn't have known what to say or do to make that better.0 -
Lwoodroff, that's nuts. Seriously - they need to fix the AC!
Coquette and Daisy - you are making great progress!
I'm busy planning out my first Texas method day, starting tomorrow. We'll see how it goes!
I wanted to share this little story with you all:
I was busy calculating my numbers for the new workout, and hubby was playing with Baby Girl in her room. Out of nowhere, she starts wailing. I wait a bit, then hubby calls for me. When I got there, he was holding out a dress that I had meant to put in to the donation bag because it's fitted sleeves were way too small for our little athlete. She had found it, and was woefully upset because her arms wouldn't fit in. (It's a size 3, her age, but she wears 4s and 5s because of her athletic build). Hubby had been telling her that she was strong and that was great, and that as little kids become big kids they outgrow old clothes, but it wasn't helping.
I picked her up and she told me, sobbing "I don't want strong muscles, I want to wear the dress!" My heart just broke, because it is the first time she has expressed displeasure with her body. I took a deep breath, and thanked all that is good in the universe that I had started lifting. After another little talk about how our bodies grow when we are little, and how her body was going to keep on growing (wherein hubby provided comic relief by going to get one of his childhood tshirts and putting it on, LOL), I said "Why don't we see just what all your strong muscles can do? Come do handstands with me!" So then we went in to the hallway and walked our feet up the walls into (leaning) handstands. Giggling hysterically, she looked at me between her arms and said "I'm so strong! Look at me on my hands!" And my broken heart was mended.
Reason #58974345087 I love lifting. Because 5 months ago I wouldn't have known what to say or do to make that better.
That story, it is the best story. It wins best story award, maybe even for the year.0 -
Giggling hysterically, she looked at me between her arms and said "I'm so strong! Look at me on my hands!" And my broken heart was mended.
Reason #58974345087 I love lifting. Because 5 months ago I wouldn't have known what to say or do to make that better.
Your daughter is so lucky to have you. This is how we get girls more confident in themselves and more comfortable in their own skin. BRAVO!0 -
Lwoodroff, that's nuts. Seriously - they need to fix the AC!
Coquette and Daisy - you are making great progress!
I'm busy planning out my first Texas method day, starting tomorrow. We'll see how it goes!
I wanted to share this little story with you all:
I was busy calculating my numbers for the new workout, and hubby was playing with Baby Girl in her room. Out of nowhere, she starts wailing. I wait a bit, then hubby calls for me. When I got there, he was holding out a dress that I had meant to put in to the donation bag because it's fitted sleeves were way too small for our little athlete. She had found it, and was woefully upset because her arms wouldn't fit in. (It's a size 3, her age, but she wears 4s and 5s because of her athletic build). Hubby had been telling her that she was strong and that was great, and that as little kids become big kids they outgrow old clothes, but it wasn't helping.
I picked her up and she told me, sobbing "I don't want strong muscles, I want to wear the dress!" My heart just broke, because it is the first time she has expressed displeasure with her body. I took a deep breath, and thanked all that is good in the universe that I had started lifting. After another little talk about how our bodies grow when we are little, and how her body was going to keep on growing (wherein hubby provided comic relief by going to get one of his childhood tshirts and putting it on, LOL), I said "Why don't we see just what all your strong muscles can do? Come do handstands with me!" So then we went in to the hallway and walked our feet up the walls into (leaning) handstands. Giggling hysterically, she looked at me between her arms and said "I'm so strong! Look at me on my hands!" And my broken heart was mended.
Reason #58974345087 I love lifting. Because 5 months ago I wouldn't have known what to say or do to make that better.
That story, it is the best story. It wins best story award, maybe even for the year.
QFT!0
