Super Strong Squatters - September check in and chat
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Helloooooo.
Everyone is doing some amazing lifts!
Today I did my second MadCow-
Front squats (cause I suck at squatting without doing them sometimes and it's "light" squat day) 85x5, OHP 70x5, Dead 232x5, Assisted pullups 3x8, and 3 45 second planks. I suck so bad at planks. Someday I'll be better. \o/
Zanyzana what kind of new car?!0 -
Zanyzana - I'm doing the Scooby progressive pull up plan too! The first time took me a long time to recover. It's going soooooo slowly, but I'm trying to be patient. Would love to hear how it goes for you. My hubs calls it my "jumping off the chair" exercises.
Can we talk rows? I've watched Rippetoe's video on proper pendlay row form and my interpretation of that is to stay with a very flat back, parallel to the ground, arms hanging straight down, and lift the weight up to my body. However, this form is keeping me stuck at a lower weight b/c when I add weight, my shoulder start moving up as I lift, so I'm half-upright at the top of the lift rather than parallel. I know my arms can lift more, and I dont feel very challenged by my current 65-70 lbs. I see folks with similar weights to me on other lifts with much higher row weights. What am I doing wrong?0 -
Taking a break from lifting and everything else for the next two weeks as hubby and I are going to Utah to visit our son. Going camping and hiking. Should be interesting since I don't really camp and hike, LOL.0
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Helloooooo.
Zanyzana what kind of new car?!
It's a Suzuki SX4 - 2WD because the All Wheel Drive option was $3000 extra which I equate to a holiday. Holiday trumps capacity to drive up rugged roads!!
It's metallic blue and oh so pretty. I will get a pic soon
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Can we talk rows? I've watched Rippetoe's video on proper pendlay row form and my interpretation of that is to stay with a very flat back, parallel to the ground, arms hanging straight down, and lift the weight up to my body. However, this form is keeping me stuck at a lower weight b/c when I add weight, my shoulder start moving up as I lift, so I'm half-upright at the top of the lift rather than parallel. I know my arms can lift more, and I dont feel very challenged by my current 65-70 lbs. I see folks with similar weights to me on other lifts with much higher row weights. What am I doing wrong?
The Pendlay row is an Olympic style lift that's supposed to be explosive. As for form, it's basically an inverted bench press (sort of) except you're pulling very rapidly rather than pushing, obviously. So it's basically an inverted explosive bench press if that makes any sense at all. Imagine your upper body as a bench, basically, and then pull the weight on up and drop it back down. Straight up, straight down. Like the bench.
Rather than the other style rows where you stand FAR more upright and work different muscles. The thing is to pull to your chest and to stay parallel the entire time.
You see in this video how the bar goes straight up and down, and fairly quickly too. He also shows the other style row for comparison:
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/
Basically the point is to do it with good form, and if you find the weight so heavy that it forces you to stand more upright to gain momentum or pull the bar all the way to your body, then deload until you can do it correctly. It may also bother your lower back (it does mine) so I never go very high in weight to begin with, and only increase it by like 2.5 pounds a week or as I'm comfortable, because it's so core intensive (you use your legs and much of your core for stabilization). It's certainly not just about the arms. The row is designed to work the upper back muscles, mostly. So it doesn't really matter if you believe your arms could yank more weight up since there's far more muscles involved here, obviously. It's a full body lift, really.0 -
yes, you don't have to keep your back totally flat though - there should be an arch in the lower back, and you are 'allowed' to come up something like 10-15 degrees (it would be impossible not to 'bounce' a little given the explosiveness). However this is a useful check for me, as I suspect I've been coming up a little high! thanks Dani..
I look up while I'm doing them, and my feet are a fair way behind the bar, so that when pulling it is coming more towards stomach than the boobage. just from the observation of that video..0 -
I really struggle to get the pendlay rows, end up just doing barbell rows a lot - basically I am either squatted way low or I end up with my head lower than my hips to do it and either way I can't then get the sort of power and explosion to do the lift.
Rubbish work out yesterday. No squat racks available as I went in my lunch I therefore had no time to wait. So I grabbed a little bar that is weighted to 20kgs and worked with that. 6*5 squats, 5*5 & 1*4 bench press at 20kg, then I grabbed 2 12kg dumbells and used them for my rows 5*5 at 24kg in total. Also got in 10 bulgarian squats at 16kg.
All a bit rushed but at least I got it in. Early mornings all the way in future.
Also, the funniest thing. Normally in the mornings in the changing room everyone is rushing too much to worry about hiding behind towels to get dressed etc. At lunch time all the ladies were doing their very best to keep all body parts under wraps - seemed a bit horrified at my walking in to the shower in the buff lol - sorry ladies I don't have time for modesty!0 -
I really struggle to get the pendlay rows, end up just doing barbell rows a lot - basically I am either squatted way low or I end up with my head lower than my hips to do it and either way I can't then get the sort of power and explosion to do the lift.
are you standing too close to the bar? I'm probably toes 6" behind the bar..Also, the funniest thing. Normally in the mornings in the changing room everyone is rushing too much to worry about hiding behind towels to get dressed etc. At lunch time all the ladies were doing their very best to keep all body parts under wraps - seemed a bit horrified at my walking in to the shower in the buff lol - sorry ladies I don't have time for modesty!
lol..0 -
I don't think I am too close, possibly I am but I don't know how I would pick it up without falling over to be honest. I am long legged, short body with a high waist and I am beginning to think I may have t rex arms lol. I wonder if it is just that I am not a good shape to be able to do this?0
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Hi ladies!
I did workout B last night.
Squats: 167.5lbs 5x5
OHP: 72.5lbs (4-4-3)
Deadlifts: 200lbs 1x5
I was ravenous when I left the gym yesterday.
Hi chunkmunk! Glad to see you're still around and kicking. I was wondering where you had gone!Can we talk rows? I've watched Rippetoe's video on proper pendlay row form and my interpretation of that is to stay with a very flat back, parallel to the ground, arms hanging straight down, and lift the weight up to my body. However, this form is keeping me stuck at a lower weight b/c when I add weight, my shoulder start moving up as I lift, so I'm half-upright at the top of the lift rather than parallel. I know my arms can lift more, and I dont feel very challenged by my current 65-70 lbs. I see folks with similar weights to me on other lifts with much higher row weights. What am I doing wrong?
I have found that really focusing on keeping abs, bum, and legs tight through the lift helps. Like dani said, it gives you more support.0 -
Roxy, what height is the bar at? I have to stick it on a couple of weights to take it to the right height - you need it as though you have 20kg weights on each end, and I sure ain't close to lifting 60kg for rows yet! have a look next time and try raising the bar to that height. bet it will make a zillion times more difference!0
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I have 10kg plates on it, not sure how much bigger the 20s would be, I will give it a shot but I think it is only an inch or two higher. Worth a go though thanks
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Never post in these threads and I have no idea why! Anyway, doing my usual every other month deload week when I lift lighter and do some different things - Kettlebells, TRX, etc. Looking forward to getting back on schedule & hitting it hard next week. Don't know what weights I'm going to start back up at as I'll probably deload some lifts e.g. Deadlift to work on form.0
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Speaking of form I have a deal on 3 chiro sessions courtesy of groupon that will hopefully help with my terribly twisted pelvis and improve my form but I have had most of my life time being twisted so maybe 3 sessions won't scratch the surface so much. We shall see!0
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So all in a tizz after scrambling my brain on squats with lots of lovely advice and some less welcome unsolicited at the gym. 3x5ish might have been 6 at 30kg. Bench second attempt at 40kg worse. 3x3 and a roll of shame and weights rolling round the room on the attempt at rep 4 of the first set. Redid pendlay rows at 45kg these felt solid so chuffed with those. One guy did ask if I was going to compete.. I had to confess I'm not even at novice weight!
Then did 3x8 kettlebell swings, probably chose too heavy a bell, my pelvic floor was struggling! Swapped in sets of 8 attempts at pushups with those. Then 3x6 35kg assisted pullups and swapped in with 3x20 hyperextensions (unweighted). Gave myself a pass on the HIIT!0 -
@roxylola....I dunno if you have already been to chiropractors, but personally, my experience with it has been slightly violent. I originally went when I was younger for mild scoliosis, and they cracked every joint everywhere, and ever since, I often just feel uncomfortable and have to crack, whereas I had never had that issue before. Maybe I just went to a bad one, I don't know.
@zanyzana, I am also training for pull-ups! But they take SO much out of me that I need loads more recovery if I incorporate them into my lifting days. I took a bit of a break recently, but I discovered that out of nowhere I could do a chin up alllllmost from the bottom (the first 5-10 cm still give me a hard time).
Yay, so where there's a will, there's a way! My friend found out for me that I could get a trial pass to a big gym chain here for free, so I am sorted during my visit! Also, I "converted" her to try out SL, so we did Workout A together last night. It's really fun lifting with someone else! (although it took about 3x longer than my typical workout, what with the chatting and explaining)
Squats 5x5 @ 73lbs (33kg) <- yep, I have to work in lbs here. I thought Canada was supposed to be in metric!!!! GRRRRR!!!!
Bench 5x5 @ 55lbs (25kg) Deloaded, second attempt. First attempt after deloading, I actually failed to complete. So I think it's coming back. I realized that my grip hasn't been consistent, the last few sessions I suspect I had too close a grip. After watching some Rippetoe, I moved out a little and I feel I have more power.
Pendlay rows 5x5 @ 70lbs (31.8kg) Slightly less than my last failed attempt (32.5kg), but in lbs, I couldn't get the equivalent without actually increasing past my failed weight.0 -
lwoodroff, dumb question, but I keep seeing posts about assisted pullups...not having ever used such a machine, what does the 35kg mean? Does it mean it takes off 35kg from your bodyweight, or is it the inverse (i.e. makes you "weigh" 35kg)?Then 3x6 35kg assisted pullups0 -
lwoodroff, dumb question, but I keep seeing posts about assisted pullups...not having ever used such a machine, what does the 35kg mean? Does it mean it takes off 35kg from your bodyweight, or is it the inverse (i.e. makes you "weigh" 35kg)?Then 3x6 35kg assisted pullups
It takes 35kg off your body weight.0 -
Hi everybody,
I couldn't do my squats today because there were 2 gentlemen using it the entire time. But I did my deadlifts with 30 lb barbells, still not comfortable doing these with the bar.
I did bench at 65 for 3 reps, then I went down to 60 for the last 2. I'm finally seeing improvement there.
I also did some extra things like a mile jog, planks and lat pulldown.
I love reading about everybody's hard work so keep it up!0 -
Which in my case is not quite half.. sigh.. there is a platform you stand on and the weights counterbalance it.0
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Wow!! You women are all Awesome!! I haven't been on here in quite a while, we went away and then it took a while to get back into the swing of things. For some reason I was having some joint issues that were effecting my lifting and I still have that tendon or whatever problem in my butt. However I did eventually start again with the SL. I had to start again with just the bar because I was just too sore and I really just wanted to get into the habit again. My joints are feeling better and the weights are finally going up.
Something that Mark Sisson (Primal Blueprint) says is that he works out so that he can play. This really makes sense to me because I am really loving skateboarding and I would never have had the balance to do it before I started lifting. My mother in law is in a wheel chair and even if I can't skateboard for the rest of my life I do want to be able to walk for the rest of my life. Walking is more likely if I am strong.
Yesterday's workout:
Squats: 105lb
Bench: 85lb missed the last rep
Pendelay Row: 85lb0 -
Dani - Thanks for the rows info - that was very easy to understand and just what I needed to hear! I'm going to channel that on my next Pendlay session.
Fisherlassie - one of my fellow boot camp instructors always tells campers, when we're doing air squats "The more of these you do, the longer you'll be able to go to the bathroom by yourself! Squat for independence!" Have you tried, or looked into, using a foam roller for your butt issue? I have IT band issues, and started foam rolling those. But as my needs have changed, I'm rolling my quads, hammies, and butt now too - it hurts while you're doing it, but is so effective at working out muscle/joint issues.
My craptastic day, which was supposed to be a SL lifting day, went like this:
I went to hot yoga this morning with a friend, hoping it would help my lower back issues (I've had tightness/weakness/pain especially on my right side in the small of my back since Aug. 1 that has made me deload my lifts and prevented me from increasing my weights - it has good days and bad days but has not been 100% in a month)
In the middle of yoga, the muscles in that area totally seized and I was in agony. I made it through, sorta half-doing a few things, but I was in jaw-clenching pain the whole way home/morning. I already had an appointment to see a new chiro who was specifically recommended by a lifting friend, and I made an appointment immediately after that with my amazing physical therapist.
The appointments got me moving fairly easily again, and out of the intense pain. But my PT recommended that I do zero heavy lifting until next week, and no running before sunday. He *never* makes me rest - he's a pro at keeping me training, and has seen me through training for multiple halfs and a full marathon, and he's a former competitive bodybuilder and current triathlete, so he's got a great perspective on these sorts of things. And, he told me that the yoga prolly wasn't the problem -it was the 80 25lb. kettle bell swings I did yesterday. I didn't believe him b/c doing them felt great, but I have to admit that my glutes are just now feeling the DOMS from those kettlbells, and they are obvs connected to the lower back.
So, i'm sorta sidelined through the weekend, which I *HATE*. Tonight was my kickball team's first game, and playing in it was fine (as zero plays came to me and I got tagged out at first on all my kicks - there wasn't much to it). But, like an idiot, I went to the bar after the game and had wings and cheap beer. I don't even like cheap beer. Ugh! I'm frustrated with the pain, and the lack of progress. I was looking forward to lifting tonight, and getting a few sessions in before going out of town next week.
You ladies' DL numbers are amazing - I'm super impressed! Looking forward to crawling my numbers up soon, and trying to remember that a few days rest will serve my higher goals!0 -
@roxylola....I dunno if you have already been to chiropractors, but personally, my experience with it has been slightly violent. I originally went when I was younger for mild scoliosis, and they cracked every joint everywhere, and ever since, I often just feel uncomfortable and have to crack, whereas I had never had that issue before. Maybe I just went to a bad one, I don't know.
They vary sometimes dramatically - I have heard people go to ones who seemed like snake oil salesmen and shysters, but I have had great experiences. I only go when I have an issue that needs resolved, and have had good results. The ones who have a one-size-fits-all approach are no good - they should evaluate your needs and only work on the areas that need it. I have gone into my chiro's office not able to stand up straight (I especially have a problem where one side of my pelvis gets held higher than the other, and the corresponding shoulder gets pulled lower) - and left feeling 100% different. But, if I had to pick between a chiro and a PT who did ART (active release technique), I'd pick the PT.0 -
Wait, but less than half is good right?? That means that you can pull up more than half of your body weight?Which in my case is not quite half.. sigh.. there is a platform you stand on and the weights counterbalance it.0 -
Back under the bar today for a B session...
Did my normal warmup and then went back to the weight room to find that both the squat rack and the power rack were occupied so I did some extra stretching and glute activation exercises. Then was able to get back to work.
Squats 5x5 @ 100
OHP 5x5 @ 55
Deads 2x5 @ 135
I decided today that I made a good choice in where my deload starting points were going to be. I was sore after Tuesday and today's weights felt heavier than I remember them being.
But it was a good day and things felt solid. I'm working on some form issues, but I think I've got most of it figured out so now it becomes a matter of getting the reps in for muscle memory. For one, my knees weren't tracking over my feet well and my left leg wasn't putting in as much work as the right on the squat. I am going to have to see about getting a form video to check on the progress of those.0 -
Wait, but less than half is good right?? That means that you can pull up more than half of your body weight?Which in my case is not quite half.. sigh.. there is a platform you stand on and the weights counterbalance it.
you're right, I was being impatient! I want it to be zero!
anyway, I was a bad bad girl and didn't stretch last night, and I have the weirdest feeling - my right heel feels bruised. I didn't do anything impacty, what on earth could it be (wondering if it's wearing the deck shoes..)??0 -
Sick, injured, sick again. But, started back on SL a couple weeks ago and trying not to get injured so going slowly. I am back up to 120 squat, 70 bench, 155 dead, 90 row, and pathetic 55 ohp.
I feel good and can't wait to start seeing and feeling progress again. I wasn't quick enough in modifying my diet back to non-lifting standards. That combined with the fact that when I get sick (post-operative from ulcerative colitis/colectomy), I can eat carbs and fat and not much else, led me to very quickly gain back all the weight/fat I lost plus a little extra. Sigh.
So, I am trying to focus on strength. I realize I need to do some cardio (which I don't love). I will try not to become scale-obsessed but can feel myself getting frustrated already.
must.keep.going. !!!0 -
Re chiro - I have never been before so we shall see how it goes! YoBecca I have the same pelvic twist type issue as you mention which I think is why I do some sort of weird twist when I squat. I have to correct it even in air squats and the heavier the weight the less I can correct it.
Speaking of heavy weights
I squatted 27.5kg or 61lb today. Pretty pleased with this - it is half my bodyweight!
My OHP was 15kg 33lb - it is 5lb up from last time so happy with that. I suspect the next increase may be a stall as my last couple were HARD. If not the following set would be at oly bar so I would be delighted to manage a full 5x5 of those as I have never yet done that.
And by dead lift was a struggle but I managed 45kg or 99lb, I weigh about 55kg around 120lb! That's like 80% of my bodyweight. I am so happy with that!
And I did 4 assisted pull ups lol - only assisted by 18kg but even so I thought I could have done 10 maybe0 -
anyway, I was a bad bad girl and didn't stretch last night, and I have the weirdest feeling - my right heel feels bruised. I didn't do anything impacty, what on earth could it be (wondering if it's wearing the deck shoes..)??
This is how plantar faciaitis presents. Make sure you are stretching your calf, through your heel and arch. And do wear shoes with good arch support. If you have Birkenstocks, wear them as much as you can (at least around the house) and avoid walking around barefoot until it clears up. Icing it helps. You can nip it in the bud if you're aggressive - lingering PF sucks.0 -
anyway, I was a bad bad girl and didn't stretch last night, and I have the weirdest feeling - my right heel feels bruised. I didn't do anything impacty, what on earth could it be (wondering if it's wearing the deck shoes..)??
This is how plantar faciaitis presents. Make sure you are stretching your calf, through your heel and arch. And do wear shoes with good arch support. If you have Birkenstocks, wear them as much as you can (at least around the house) and avoid walking around barefoot until it clears up. Icing it helps. You can nip it in the bud if you're aggressive - lingering PF sucks.
good arch support versus flat shoes for lifting? *confused*
thanks for the help, I'll stretch well tonight! 0
