Its June, who's still with me!?
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I had my first power lifting class today! It was pure awesomeness and I definitely felt like the newbie. I'm going to stay with this group (if you ladies don't mind of course!) though some of what I'll do is going to shift to other types of lifts, but SL with obviously play a part in what I'm doing. Today I did three circuits of 4 exercises with 6-8 reps each of the following:
Leg curls 50 lbs
Standing Barbell "Good Mornings" 45 lbs
Horizontal back extensions 10 lbs
Romanian Deadlifts 95 lbs
I kept weights light because these are all new lifts and you have to follow different tempos that I'm not used to doing so it will take some time to get used to, but FUN to try some new lifts and LOVED having people there to spot me and check my form. Huge plus. Happy girl!0 -
ZOMG! My first TRUE fail.
See, up until now, I called it a fail if I didn't think I could do another rep.
I was trying 110 lbs on the squat for the 3rd time. I was on the last set and feeling good. I really thought I was totally going to make it. Went down for the 4th rep, still feeling good. I started to go up. . . . and the bar did not. It slipped (pins did their job), I almost fell, and then I almost puked!
Deloading to 95 or 100 next time. Since I'm reading SS now, I realize I'm not using the grip Rippetoe recommends. I tried to fix it, but didn't have the book with me, and it didn't feel right. So, I should deload anyway, failing for the third time on the weight. I figure if I go to an easier weight, I can work on the grip.0 -
ZOMG! My first TRUE fail.
Glad you're okay and hopefully not too stiff tomorrow! Not fun. :flowerforyou:0 -
So I've officially switched to 3x5s instead of 5x5s. Loving it. I also add things when/if I feel like it.0
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ZOMG! My first TRUE fail.
Glad you're okay and hopefully not too stiff tomorrow! Not fun. :flowerforyou:
Thanks! I'm ok at the moment, but I won't really know until morning.0 -
Looks like you're all doing an amazing job! I can't wait until I can get close to some of the numbers you guys are lifting.
Anyway, I'm super excited! I just bought a great (I think) used bench and weight set. I got 250 lbs of plates (between 50lbs and 1.25 lbs), a 30 lb bar, and 2 dumbbell handles. Plus an adjustable bench and a bench rack with safety hooks that can be used from either side for presses or squats. It also has a plate tree to keep it all organized and a leg curl/leg extension attachment--which I probably won't get much use out of. The weights are way more than I'll need, but it's what the guy had. My nephew will be using it with me, so maybe he'll get some use out of the heavier stuff.
I set it all up and played with it a little, but I already lifted this morning and my my next SL day isn't until Sunday, so I'll have to hold out. I had been using my piano bench for bench press, and not only was it too short, it was also really uncomfortable, so I did lay down on the new and bench press a couple of sets, just to try it out. Can't wait 'till Sunday when I can really put it all to use.
Oh, and Dawn, I did look yesterday into bringing a bench into the squat rack at my gym, but they keep the benches far away from the squat racks--probably to discourage people from doing just that. :bigsmile: The movable benches are on the opposite side of the weight room over by the Smith machines, so people drag them in there all the time, but by the squat racks, they only have a row of benches that are bolted down.
Anyway, I really like lifting at home, so I'm REALLY glad to have gotten this taken care of.0 -
Anyway, I'm super excited! I just bought a great (I think) used bench and weight set. I got 250 lbs of plates (between 50lbs and 1.25 lbs), a 30 lb bar, and 2 dumbbell handles. Plus an adjustable bench and a bench rack with safety hooks that can be used from either side for presses or squats. It also has a plate tree to keep it all organized and a leg curl/leg extension attachment--which I probably won't get much use out of. The weights are way more than I'll need, but it's what the guy had. My nephew will be using it with me, so maybe he'll get some use out of the heavier stuff.
How exciting!0 -
Squats 115
OHP 53
BOR 97
Went up one pound on OHP and two on BOR. Everything felt pretty easy today. I was happy to repeat 115 on squats since I struggled to get there. But they felt considerably easier than last time, so I feel confident moving up next time.0 -
I'm currently on
Squat 42.5 kg 93.7 lb (can't wait to get into triple figures!)
Deadlift 52.5 kg 115.7 lb (not very impressive, but it's what I used to weigh a few years ago, so I'm now lifting a small person).
Bench press 20kg 44.1 lb
I've been doing the bench press with dumbbells, and I think I might continue. I know it probably won't be possible to do it forever, but I'm a bit worried about safety with the bench press. I'm hoping that eventually, I'll be able to take a bench into the power rack and set it so the bar can't fall on me. I don't feel happy about bench pressing heavy weights on a bar without some safety mechanism in place. I think the dumbbells are harder, but also safer, so I think I'm going to stick with them a while longer even though I'm getting close to being able to lift the bar.0 -
Gaaah OHP day today. Really think I may fail with upping my weights. Wish me luck!0
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Good luck!0
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Oh my god, EPIC fail on OHP today, I managed 3,4,2,2,3 reps of 27.5. Figure I'll keep that weight untill Ive done a full 5x5. On the plus I did 42.5kg squats and 42.5kg deadlift
so that was good.
I discovered almond butter today...oh my go where have you been all my life! I am currently tucking into a plate of (Dont judge me for the weirdness) almond butter, a chopped apple and some ham. Its VERY delicious.0 -
Ok, I don't really want to post progress pics here, but on my blog I've got some taken this morning:
http://2010flacas.blogspot.com/2012/06/progress-with-pictures.html0 -
Ok, I don't really want to post progress pics here, but on my blog I've got some taken this morning:
http://2010flacas.blogspot.com/2012/06/progress-with-pictures.html
Your entire body shifted up, and then got tighter. It's really impressive!0 -
Oh my god, EPIC fail on OHP today, I managed 3,4,2,2,3 reps of 27.5. Figure I'll keep that weight untill Ive done a full 5x5. On the plus I did 42.5kg squats and 42.5kg deadlift so that was good.
I discovered almond butter today...oh my go where have you been all my life! I am currently tucking into a plate of (Dont judge me for the weirdness) almond butter, a chopped apple and some ham. Its VERY delicious.
I'm right about the same weight in OP and it's starting to reach fail territory too. Time to work on supportive exercises. I'm actually excited I'm up high enough that it's starting to become evident where my weaknesses are. Now I can train them and deal with them. Before- I had no idea and reviewing tapes wasn't showing anything because the weights weren't high enough to show the issues. Now? Not a problem- they stand out like sore thumbs lol0 -
Ok, I don't really want to post progress pics here, but on my blog I've got some taken this morning:
http://2010flacas.blogspot.com/2012/06/progress-with-pictures.html
Your entire body shifted up, and then got tighter. It's really impressive!
Thanks. It's hard for me to see it because it's happening so slow. That's why I like the progressions in the lifts, to show me that I am getting stronger. I'm hoping in a few more months the pics will be more dramatic.0 -
Ok, I don't really want to post progress pics here, but on my blog I've got some taken this morning:
http://2010flacas.blogspot.com/2012/06/progress-with-pictures.html
Your entire body shifted up, and then got tighter. It's really impressive!
Thanks. It's hard for me to see it because it's happening so slow. That's why I like the progressions in the lifts, to show me that I am getting stronger. I'm hoping in a few more months the pics will be more dramatic.
Yeah, same here- it really helps to see my numbers go up and up in my journal. If I was just going by body shape (well, I wouldn't be doing SL- I'd be doing some bodybuilder routine but nvm) I'd be really disappointed in my progress thus far. Looking at how far I've come with the weights though? WOWSA. Love picking up heavy things
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Awesome work on that progress. You really have lifted and started to gain more definition around your waistline. You can also really see in those second pics down how your shoulders are getting more muscular! Keep up the great work! 0
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Have to back off the OHP.
Frustrating but it's gotta be done. I'm just not structurally ready for it. So, in addition to leaving out the squat (doing hip raises, DL's instead- my quads are HUGE already) I'm now going to leave out the OHP. At least in high enough weights to where it really matters to my ego 
Instead- adding more rows, some farmer carry's, holding progressively weighted bar while training my shoulder blades to DROP ALREADY AND STOP MAKING A BACK TEPEE. :grumble: Basically- working the back to give proper seating to my shoulder so I can come back later and beat the ever lovin' snot out of the OHP. *game face*
What's happening is that my shoulder is rotating forward at an angle- so open up the shoulder 90deg and then push up= shear and rotation that makes me cry like a small girl. Since I am a big girl- this will not do.
I try to remind myself that powerlifting is a marathon and not a sprint. Doing the work now will save me pain later. Good foundation builds a good house. ahh what's another one.. uhm... Can't have any pudding if you don't finish your vegetables. Saying these don't help but I think they are supposed to.0 -
I deloaded squats to 95 to work on form since my failure last time.
I realized that I'm not using the grip Rippetoe recommends and was trying to correct it today, but I'm having a hard time with it.
I think the fail last time made me timid. My butt and hips have been sore (feels more like ligament than muscle). I did take two days off, but I think I should have done more foam rolling in those two days to work it out. I have hypermobility (aka "double jointed") and need to be careful with my ligaments and maybe I went too heavy too fast. Every time it was time to go down, I got scared. I did it anyway (yay!) but man, it was a battle with myself.
I'm wondering if the hypermobility may be messing with my grip, too. My injured wrist stays straight up and down easily, but my unhurt one bends too far.
Overhead: 55 lb, 3 reps; 52.5 (yay, gift of fractional weights from friend!) 4x5.
Deadlift: 95, 3x5 (deloaded to work on form and balance reduced squat).0 -
Felt pretty good today! Have an injured toe, which should not cause any issues with lifting!!
squat 140: I stayed here because quite frankly I was nervous to go higher, but next time I am bringing it!!
bench: 90 x5reps, but really struggled the last rep and also was not feeling like the form was good at all so tried another set and did 4 reps and failed, so then deloaded and did 3x5
upright rows: 85 because I thought my form was off last time on 85, but next time going to 90!!
I also did a set of deads since I may only get 2 workouts this week and did 130 1x5
also I think its really weird that I have yet to have any DOMS......0 -
Everyone's kicking butt! I can't believe how much I've had to de-load on pretty much everything since starting this power lifting class...it's comical, but a great workout and I'm learning tons of new stuff. I didn't realize how much your "tempo" could impact your weight lifting session--just a few minor changes and it can really kick your tush! Anyways, I'm loving it and can't wait to work on squats and Deadlifts...patience!
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YAY! I've now done both A & B days with the empty OLY bar (in the big boys corner - I think they're more scared of me now then I am of them!) so ready to start piling on the weights now! whoo hoo!0
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Ok, I don't really want to post progress pics here, but on my blog I've got some taken this morning:
http://2010flacas.blogspot.com/2012/06/progress-with-pictures.html
I see progress!!! Great work girl! :smokin:0 -
I realized that I'm not using the grip Rippetoe recommends and was trying to correct it today, but I'm having a hard time with it.
I have problems with the grip on the squat too. I've fiddled around but can't seem to get it right. I think I'm going to have to try a wider grip and see if that helps.0 -
I realized that I'm not using the grip Rippetoe recommends and was trying to correct it today, but I'm having a hard time with it.
I have problems with the grip on the squat too. I've fiddled around but can't seem to get it right. I think I'm going to have to try a wider grip and see if that helps.
If you're switching to a lower bar position you may need to (or already be subconsciously) putting your feet wider (Which also makes you feel it more in the hips Ishtar) but if you just mean the neutral thumb grip then... yeah maybe wider?
I still tweak my wrists with it sometimes (but not EVERY time, I need to pay attention and see what does and doesn't work) but the idea is basically that you aren't REALLY holding the bar with your hands, you're just keeping it pressed against your back with your palms (obviously still involves some gripping but it helps me if I think of it that way.)0 -
I tried these things called Fat Gripz today on bench press and think they are definitely going to improve my bench if anyone else is interested! There's tons of sites that sell them, but this one provides some info on what they actually are and how they work to improve your stability muscles/weak spots:
http://www.fatgripz.com/0 -
I started today! yay!
Squats, bench and row all with the Oly bar only, but i'm looking forward to upping the weight again on the squats, i was at 115 pounds before, so I hope I won't get stuck now anywhere else.
Really enjoyed the bench press.
There are only guys in the free weights section, but with most of them I'm now sort of 'buddies' haha, they are very supportive and let me join in when the rack or bench is in use. all in all training made me really happy today. can't wait for Thursday :happy:0 -
Today I did
45kg squats
30kg rows and press,though didnt managed full 5 for each set. Rows were 4,4,5,5,5 and bench was 4,4,3,4,4,
Really enjoyed it,though when I failed 4th rep on set 3 of bench I lowered it to my chest and couldnt get it up,so started rolling it slowly and carefully down,and this man ran over to help me bless him. He said he'd done it and didnt want to to get hurt,very sweet.
Well done on starts and progressions ladies! Keep up the awesome work!!x0 -
I realized that I'm not using the grip Rippetoe recommends and was trying to correct it today, but I'm having a hard time with it.
I have problems with the grip on the squat too. I've fiddled around but can't seem to get it right. I think I'm going to have to try a wider grip and see if that helps.
If you're switching to a lower bar position you may need to (or already be subconsciously) putting your feet wider (Which also makes you feel it more in the hips Ishtar) but if you just mean the neutral thumb grip then... yeah maybe wider?
I still tweak my wrists with it sometimes (but not EVERY time, I need to pay attention and see what does and doesn't work) but the idea is basically that you aren't REALLY holding the bar with your hands, you're just keeping it pressed against your back with your palms (obviously still involves some gripping but it helps me if I think of it that way.)
Thanks! My problem was that my wrists were bent rather than straight. I don't know if it's anything to do with the relative length of upper and lower arms or something. I feel as if my upper arms are two short and my lower arms too long, so the wrists are having to bend to shorten them. Anyway, switching to a much wider grip has solved the problem for now. I'll try to gradually bring my arms in again.
I've only tried low bar, but hadn't realised that my wrists were wrong until recently! I can still get my thumbs on the bar and it isn't going anywhere but the wrists were all wrong and I hadn't noticed.0
