Super Strong Squatters - September check in and chat
Replies
-
Workout B today...had to dig out the big plates...(gotta love the sound of metal on metal tho)
Squats 5x5@95
OHP 5x5@55
Deadlift 1x5@100
As for the hubby spotting yah it could get interesting....
Iwood I watched a good video on Youtube today on squats as I felt as though my knees were turning in..mind you it was a guy etc but he verbalized it very well. After I watched this and implemented everything he said all was good.
http://www.youtube.com/watch?v=Dy28eq2PjcM
As for the gym etiquette psh he was just mean...0 -
As for the gym etiquette psh he was just mean...
Ditto. He was the one with bad manners. You asked politely and 'non-threatening'. He responded like a meathead.
Maybe one of the trainers at the gym would hold your camera for a couple minutes so you can record your form0 -
TOM and my deadlifts were feeling weak today. I was trying to record my form and managed to lose my grip and make an *kitten* of myself on video. Hopefully next time I can get a good shot and not drop it!
Week 2 of Wendler's 5/3/1
Deadlifts
1x3 133 lbs
1x3 153 lbs
1x5 (this is the set you do as many as possible) 199 lbs
Doing so many deadlifts just wears me out!
Rows
3x8 70 lbs
probably should have done more accessory work but I was feeling burned out.0 -
Workout A today...kept my squat low to work on form. Ankle flexibility kind of sucks, so I can't get a good deep squat without my knees going over my toe.
Bench 5x95x5
Rows 5x55x5
squat 5x115x5
My rows could have been heavier too, but I was working on form as well--really concentrating on squeezing my shoulders together as I lift. Next time I will jump up 10 pounds.
This blog by Bret Contreras has exercises for ankle dorsiflexion. I should try them. I'm very good at finding exercises to help with things, just not so good at doing them!
http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/
Hope this helps
0 -
squats I tried a wider toe-out stance and really focused on pushing my knees out, but my back is still tending to good-morning, possibly worse as this was only 30kg. Not sure if this is because my focus was on my knees more, or if I'm just sh1t at squats... If anyone wants me I'll be having a little cry in the corner!
Oh Lydia, I hear ya! I think that's why I stopped going to the gym. And now I'm buying my weights for home, I have to do the lifting or my Other half will kill me for messing up the room! And I want to get strong and avoid osteoporosis and stuff.... Anyway, just keep focusing on your knees and maybe your abs (my personal trainer always tells me to hold them in, and I always think I am!), and maybe also ankle dorsiflexion. Another blog I read today on fixing the squat (I'm a great little researcher when I should be writing assignments!) mentioned something about upper back flexibility or strength or something. I'll post it on your page too... The blog I posted up there a bit ^^^ gives you a clue on how to find out if the problem is with your ankles... Good luck and don't be like me and stop!0 -
Ok, so here's the blog about upper back issues in the squat. She also looks at hip flexor issues in Part 1 of Fixing the Squat, which is linked to in this blog. Now I must study!!
http://www.sweatlikeapig.com/2012/09/07/squat-sos-part-two/
:bigsmile:0 -
Lydia - sounds like he had a case of the *kitten*. I hate it when people have the option to say no, but instead say yes and act put upon. Just be a big boy and politely say no!
Welcome/welcome back to folks! Seeing some killer numbers - 200+ lbs squats! Holy smokes, lady!
Monday was w/o A for me - and I think I may have effectively troubleshot my Pendlay rows. Watched a few form videos - my legs were too straight, which was likely aggravating the back.
Tonight was w/o B, and as I also watched form videos for OHP and DL, both of those were much improved!
AND, I got the crock pot working and scarfed down pumpkin turkey chili before hitting the gym!
Numbers this week:
Squat - 100 lbs 5*5
Bench - 85 lbs. 5*5
Rows - 75 lbs. 5*5 (accident of barbell math - planned on 70!)
OHP - 50 lbs. 5*5
Deads - 100 lbs 1*5
Also did kettlebells this morning, so that likely affected my OHP tonight (my kbls involved one-armed presses...)
This goes back 2 pages, but we live in the city (Atlanta) and have kept backyard chickens and have had birds killed by possums and racoons! At least the possums eat them - the raccoons would just rip their heads off. We put out traps, catch the *kitten* and send them to meet their maker. Plus, hawks and owls - lots of wildlife in our little urban world!0 -
Lydia that guy was a tool! How hard is it to say no gracefully? :grumble:
Yobecca I burned chicken chili the other night. If only we could have averaged them... Mine isn't a tomato base and I didn't realize it couldn't just simmer there forever. 20 minutes and i was like, "oh crap oh crap oh crap."
Wednesday is my deadlift day! Woohoo. I did front squats 100 2x5, OHP 85x5, Deads 256x5 (or maybe 6 I lost count and may have done an extra :laugh: ) Then I did assisted pull ups 3x6. and stupid curls 15 3x6. My belt came in yesterday so I started breaking it in today. It made deadlifts super hard because it kept pinching my stomach fat when I was in the starting position and it hurt:sad: ! I changed the position, and loosened it a notch and by the last set it seemed to be better. Or my fat was numb. Next week is week 5 which meansweights I have theoretically haven't done before. At least with those weights/reps. I AM SO EXCITED/scared in a Jessie Spano kind of way.0 -
Workout B today! I had my first failed rep today :grumble: the last rep of my 4th set in the overhead press. I knew it had to happen, but it still sucks. I rested for 5 minutes before my last set and got the 5 reps.
Workout B:
Squat: 37.5kg 5x5
Press: 27.5kg 5,5,5,4,5.
Deadlift: 55kg 1x5
I am so glad I have the equipment at home, I probably would've thrown a dumbbell at that guy's head if he spoke to me like that! Manners cost nothing :mad:0 -
Yay for meatheads! What a donkey! Hope he gets suck under the bar sometime and nobody can help him cos they have to "maintain focus between sets"
I did work out B yesterday. No deadlifts though as the gym was packed with guys using all the bars and plates. Also, I was quite wrecked from a 10 mile cycle (3 with a flat tyre) which was mostly up hill and taking the dogs for about 90 minutes. My little legs were aching from the cycling and I reckon it was best not to dead as I could have hurt myself. I may add them in tomorrow instead
So I squatted at 37.5kg again 5x5 definitely going up to 40 tomorrow, I just wussed out a bit because I was so done in.
And woohoo go me I managed, just, in a terribly wibbly wobbly fashion to OHP 22.5kg and man alive did I know that extra 2.5 was on there lol.0 -
Workout B today. Was going to do it yesterday, but life happened and ice cream was more important.
Squats: 175lbs 3x5
OHP: 72.5 (3-3-2)---Fail. Not sure what was going on. I probably should have dropped the weight a little, but I'm stubborn. I've gotten progressively worse at this weight, so I think a deload is in order.
Deadlift: 205lbs 1x5--- Managed all 5 reps with lost of grunting, sweating, and bad words.0 -
-
Kira and Chubby - you *****es and your 200 lb +++ deadlifts! I'm in awe! Love that OHP chubby, even with the fail, and that bench Kira!
Now that the back is under control, and form is better all around, I have hope of getting my number s up some - this is inspiring.
Also, a wee little NSV - as of today, I hit my lowest weight since having kids. My kids are 9 and 6, so this doesn't count as "baby weight," really, but it's combination of baby weight + bekng a working mom + law school + bar exam + marathon training + moving weight. Whatever! I'm finally moving towards my goal weight, and feeling strong and capable while I do it, which is very exciting for me.0 -
Oh, so you can't say *****es - good to know!0
-
I think ppl tend to say bish round here don't they (or does that have whiny connotations?) I just say BAMF 0
-
Day 3 of SL...
Squats - 5x55x5
Bench - 5x47.5x5
Row - 5x70x5
Assisted Pistol Squat - 2x10
Elevated Planks - 2x30s
Still suffering from lot of DOMS. I was groaning loudly again while foam rolling. Thankfully, I workout from home.
Glad that week 1 is over. This morning workout is tough in the sense if I could wake up and go in like 10 mins that would be awesome. It takes me 1/2 hour just to get to my warm ups. :grumble: Hopefully, as days go by it will get better.
I have noticed that after fasted training I get hungry. I have always been the type of person where I never got hungry after any workout. In fact, it always muted my appetite. So, this is something interesting for me. Don't know if it is a good or bad thing?
Weekend is finally here. :flowerforyou:0 -
I've been lifting, just not posting that much, and not logging food consistently. The scale hasn't moved, but I feel like I'm slightly smaller than I was. Unfortunately, I always fail to take progress pics. I had to skip Wednesday's lifting, so I did my Wednesday workout yesterday, and Saturday I'll be away with my family for the weekend (don't know or care if the hotel has a gym), so my schedule is all screwed up. This will probably end up being a 2-day lifting week and I"ll just start again on Monday. We'll probably do a long mountain hike on Saturday and then just relax or have a short walk on Sunday. Anyway - still doing Texas method pretty much. I started the spreadsheet over and adjusted all the weights to where I am now. I still need to get some fractionals, since the spreadsheet is still progressing faster than I am.0
-
Videoed everything tonight, but have no wifi for uploads lol..
squats 3x5 at 40kg most useful thing for depth was something Maria said, about knowing she was deep enough when her thighs touched her tummy - worked brilliantly! Think my knees are much better, need to sort my back angle/bar path out next. Feeling rather more positive though!
OHP 3x5 27.5kg (weight is fine, think I'm throwing myself back under the bar better but the bar path is still not great)
Plate maths let me down on deads, my last set I thought 'oh my improvements to form have made 90kg feel ok' - er well it was 80kg.. and I still got pretty sparkly towards the end.. however I think they were -much- better yay!0 -
Hello all
My name is Becca, I am 23 y/o just started a fulltime desk job and have been going crazy with energy when I get off work. I enjoy running, biking and swimming and did my first Triathelon in August. I am looking to maintain my muscle while losing fat (currently eating about 1600 cals/day which is TDEE-400 for me).
I started the program yesterday. I have dome some NROLFW and general weight training in the past but never a set plan. I am hoping to do this plan, but only 2x/week for now so that I can keep up the rest of my training. If I don't seem to be be getting stronger I would definitely consider upping this to 3x/week. I am hoping this group will be a place to meet friends and talk about questions that will come up.
Here's my day 1:
5x5@115lb squats (going to stay here for another week because my form was slipping by the last two sets)
5x5@40lb OHP (this was my first time doing that exercise and the weight felt pretty light, so next week I will try 50)
1x5@135lb deadlift (this felt pretty good but I had serveral "warm up" sets trying to figure out what weight to start with. Will bump this up to 145lb next week)
On Sunday we are doing the other workout so I will post it on here, if that is okay 0 -
Hey Ladies workout A for me today...and TGIF...
Squat 100lbs all 5 sets concentrating on not buckling..
Bench Press @ 80lbs (could have sworn I was struggling more at 75)
Rows @ 80lbs
2 things to note however...one funny at hell...2nd one sort of funny but..
2nd one...told my husband not to come near me yesterday before I ate supper as I might knaw his arm off I was that hungry...gotta review my diary and see where I can cut some "empty" calories..ie sugar...hungry again today but not as bad as yesterday...
The funny one...my son (19, 6 ft 2 about 205) aka man child makes fun of his mom for this "working out thing" as he calls it... saw my bar from my deadlift on Wednesday (100lbs) he says I can lift that no problem...I say go ahead...so he does one "dead lift" that end up being a snatch and grab...so I showed him how to deadlift...:laugh: :laugh: :laugh:
Then I told him I would be squatting that next, he says "that's np at all I could do that"...mom says go ahead...
Wow bad form but regardless he did 1...and had to stop...I had to take the bar off his back...:drinker: :drinker: :drinker:
He's like I did 1 so there...my response I am going to do 25 :noway:
This poster came to mind just change some girl to your mom
0 -
End of week 4 madcow. I had squats 145x3, bench 123x3, rows 87x3 and then did 3x5 dips with 80# of assistance. YAY. and 40# 3x8 tricep pull downs. I'm trying to get used to using my belt and break it in. Sometimes it does not sit right and just pinches all my fat between my belly and my hip. It is so hard to concentrate on form wit that going on! :laugh:0
-
Hello all
My name is Becca, I am 23 y/o just started a fulltime desk job and have been going crazy with energy when I get off work. I enjoy running, biking and swimming and did my first Triathelon in August. I am looking to maintain my muscle while losing fat (currently eating about 1600 cals/day which is TDEE-400 for me).
<sniped>
Here's my day 1:
5x5@115lb squats (going to stay here for another week because my form was slipping by the last two sets)
5x5@40lb OHP (this was my first time doing that exercise and the weight felt pretty light, so next week I will try 50)
1x5@135lb deadlift (this felt pretty good but I had serveral "warm up" sets trying to figure out what weight to start with. Will bump this up to 145lb next week)
On Sunday we are doing the other workout so I will post it on here, if that is okay
Hey Becca I will say welcome even tho I am fairly new to the group as well.
And I am sure it's fine to post your workouts here..we all do...
btw I have to say...115lbs squatts..nice...:drinker: working my way up there.0 -
Welcome becca!
Stef I love that story!0 -
Such a frustrating session last night. I normally go before work but I had to be in work for 8 yesterday and decided that as I finished at 4 I would go after work. Fatal mistake! It was sooooo busy. I headed upstairs and did 20 minutes on the Arc elliptical thing and came back down hoping it would have quieted down a bit, no chance.
At the gym they have 3 different styles of bike plus spin bikes and about 20 of each, another 20 treadmills, about 10 normal ellipticals and another 10 or so arcs, plus about 10 rowing machines so that is around 100 cardio machines, of which 5 were in use. Down in the weight room they have 2 power racks, and 2 smith machines along with around 4 oly bars, and some ez curl ones and other such junk.
There was not a rack or bar to be had in the place! Most folk were working out together - one lot in a group of 3 and another 2 guys together. The 2 guys were a real pair of jerks. They were doing OHPs in the rack. I don't ever do them in the rack if it is busy as you don't _need_ the rack for them, it just helps. And they were using the exact same weights as my bench press but would not let me or another dude who asked work in. When they were resting the one who was up next would go stand in the rack and rest draped over the bar. They also had the most appalling form, really really all over the place jerky and all sorts of unlevel.
The 3 guys who were working out together were at least using the bar the whole time. They were squatting but not 1 of them got to parallel never mind a2g and using the same weight as I do (quite pleased with myself on that one
)
There was a guy deadlifting who totally confused me. He warmed up with just a bar - fair enough his form was poor anyway - very arched back. He then got some 5kg plates on there, ok I would not have bothered doing a bar warm up to do 5kg plates but ok. Next were the 10kg plates and so on right up to the point where he had 80kgs on the bar. He must have done about 8 sets to get there all at 5 reps. Surely you warm up at a reasonable weight then get your bigger plates on there so you don't burn yourself out but hey what do I know!
It seemed like everyone in there had poor form, arched backs were the norm along with jerky wobbly lifts. There are a ton of personal trainers, all of whom are mainly self employed, they do a bit for the gym but their pt clients are their own. If I were in their shoes I would be in there trying to supervise a bit more of what goes on and maybe get myself some clients but they are never around unless they have an actual client. Each one has a rota'd day where they are the trainer on duty, they might walk in and look at the weight room but they never bat an eyelid at all the plates slung around or the poor form that goes on. I would add that this is a chain and I use 2 of their gyms this was the one near work which I use less than the one near home. Home is not as bad - the PTs do at least say Hi.
Anyway, I could only get my hands on a little preloaded bar and they only go up to 20kg. So I did sets of 10.
5*10 squats
4*10 bench
5*10 rows
By which time I was totally fed up so I showered and went home! Not feeling it at all today except maybe a tiny bit in my pecs. Hoping for a better day monday.0 -
that reminds me of something I saw last night. 2 bros studying their scruffy bit of paper and discussing different types of exercise, one was clearly the 'teacher'.. I wasn't paying much attention as I was actually.. you know.. working out.. unlike poor ol' you having to stare at these gonzos. Anyway I caught a snippet of conversation:
'what about deadlifts'
'oh those really work your back, you need a really strong back for those. mine isn't that strong'
in my next break I look over and the guy is DLing about 60kg with a back shaped like a 'n' and I thought 'no wonder your back isn't strong if you wreck it with form like that'! I was soooo tempted to ask if they'd tried videoing themselves to look at form, but bit my tongue!
I did go and preach the good news of Starting Strength (the book) to two people though - one lady in the changing room, and the guy who filmed my DLs from the side angle..0 -
hehehehe I am nosey - I would probably have paid attention even if I was working out!
It amazes me how people have so little awareness of their bodies. I was a riding instructor for 6 years and I am very aware of what my body is doing even without the assistance of mirrors!0 -
Ack! No time to read - but before I forget what I did:
End of my first cycle of Wendler
Squats
1x5@155
1x3@180
1x3@200 I think I had another 3 in me, but my mind psyched me out. Dangit.
Leg press
5x15@100
Good Mornings
5x10@55 - I realized that I was also doing power cleans and OHP's when I do these, LOL. 55 finally felt challenging. We'll see if I can walk tomorrow.
Off to a preschool potluck and then the International Festival at the university. Going to eat all the foods! Have a great Saturday, all!0 -
Oh - and a funny. Hubs was lifting with me, and so we were loading and unloading the bar a lot (he hasn't been lifting as long). A guy next to us asked me if I was training him (my husband). When I said no, that's my husband, the guy had the gall to say "You better make him lift more weights - it's not right that you have more on the bar than he does." Thankfully hubs wears hearing aids and had them out, and his headphones in, so he didn't hear this tool. I said, quite snarkily "I've been lifting for over 6 months. He's been lifting for 2. We each move the weight according our own ability." I say it again: Tool.0
-
Ew Kira. Tool indeed! I used to have quite the mouth on me in my younger days, and I probably would have been super sarcastic. Your response was perfect!
Roxy sorry your gym was so busy. The only thing I can think about the dudes with the bench press is that there were so many people working in with them already that it would have been inefficient for them to let you both work in. Or they are just selfish tools. I have to disagree on the OHP tho, if you don't need the rack for ohp then you don't need it for squats either! You can just clean the bar, behind the neck press, then start your squats. When you finish your set then reverse. :laugh: Okay maybe a bit harder, but many people (me included) wouldn't be able to finish our sets if we had to clean the bar for each one, so understandable they are in the rack unless they had a really low weight in which case we should all point an laugh . Also not trying to be preachy, but your back should have a slight arch during most lifts. You mentioned bad form with arching (probably meaning a super arch) but I just want to make sure you're not going to hurt yourself! :flowerforyou:
Ugh my abs are so sore today. Must be that 10 pound jump in dips combined with 2 belted sets of squats. Maybe I'll do some arc and sauna to get the blood flowing. (not at the same time!)0 -
Back arching outwards, not inwards! And there were only 2 of them together doing there OHPs. For what it's worth I have been doing almost all my OHPs out of the rack (unless it is really quiet) and I squat out of the rack when I have to. Those are generally the occasions when I am stuck with a preloaded little bar at 20kg so not too difficult to switch about and yes I did a sneaky OHP at the start and end of each of my squat sets
On a side note this may be another reason I find OHP sooooo tough!
Kira, I would probably have just told him to f off and possibly called him a p-richard!
And I miss the sauna at my gym, they took it out (it was not a very nice one but still so nice to relax in)0
