January Check in and Chat - HAPPY NEW YEAR!!
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I do yoga usually 1-2 times a week and super love it - and there's this one pose that we do that is probably in my top list of poses. Mostly because it feels good and I feel like it stretches out my body more effectively than most. It's the squat pose - and i think it' very similar to what Vette's trainer was discussing - Yet another reason why I think Yoga works so well with weight lifting....where as the lifts tighten us up - Yoga will loosen us up and give us more flexibility and stability for our lifts -
Here's a link to the pose - we actually did this for an extended period of time last night at Yoga -
http://www.active.com/mindandbody/articles/Pose_of_the_Month__Squat_Pose0 -
DOMS can totally be the day after your workout! It usually goes away in a reasonable amount of time unless your me and decide to get pissed drunk 4 consecutive nights during your "exercise" break :laugh: Ahhhh it was worth it! Gotta love Montreal!
re the thread that shall remain unnamed...yeah he said that she already had the implants before she started training.....the girls look to be a little relaxed, so my guess is that she got them awhile before starting to train.
And I have to giggle at the spider monkey comment :laugh: raging juice spider monkey bahahaha0 -
not sure if this is DOMS but I usually get sore on my OFF day, not the day I lift...and its usually cured by a hot bath in Epsom salt or Dead Sea Salt
yeah its getting sore the day after.
SORE IS NOT AN EXCUSE TO SKIP A LIFTING DAY LADIES! GET TO IT! :happy: it will really hurt the first set but it should ease up later on. Or else, go for a jog or some other kind of exercise where you lightly but repetitively use that muscle. IT will hurt but it almost always feels great later for me. Foam roller is also great, but can't be used EVERYWHERE - works really well on legs though. HURTS LIKE AN OH MY GOD SONUVA!!!!!!!!!!1
RE: butt wink - scroll to the end here, there is a stretch and a discussion of whether it needs to be an issue of concern. http://www.bodyrecomposition.com/training/whats-the-proper-way-to-squat-qa.html0 -
Man it's hard to keep up on this thread! I come back and there are three new pages to read through!
I live in the Los Angeles area. I recommend having our meetup here
It's warm and very populated so I think a higher percentage of mfp and SL ladies may live here. It's been in the 80s this week. No cheese curds, casseroles, crock pots or jello salad - West Coasters live on green salad and taco trucks.
I was raised a coffee drinker - it's essential in my culture - my family continually has a pot on all day. But I've basically gone down to one cup in the mornings. I love Good Earth spicy tea - please try it, it's fantastic. I don't drink soda.
The bathtub in our apartment doesn't plug so I will have to go buy a plug and some epsom salts - thanks for the tip.
I did workout A with 50 pounds yesterday. It's still pretty light especially for the squats and deads. The only exercise I had pain on is the pendlay row. I had quit lifting for several years because I have an arthritis-type/muscle spasm thing in my shoulders/upper back. My shoulders and neck are more painful today, I think from the lifting. At some point I may need to replace the row in SL with a different exercise. Any ideas? Thanks!0 -
Clarita - where in LA? I'm in OC. But actually I don't think we have too many So-cal folks.
First thing to try as a replacement would be a power clean. See how those go.
Second thing would be a 1 arm dumbell row instead, using a bench, preferably slightly inclined, but you can do them all sorts of places (incline is just because your shoulders should be slightly higher than your hips for that movement, and if your thigh length is longer than your arm that makes it tricky) - I'd maybe change up the reps if you do and go for 3x8.0 -
Note to self: try the stretches Vette mentioned previously before any squats today....
Stand with feet shoulder width apart, bend at the waist and grab your toes with both hands, then squat down with your weight on your heels and your toes being held (so not touching the ground). Sink into the squat as far as you can and relax, "So you feel like you can sit there all day" and hold it for 30 seconds. Do three sets. It helps with flexibility in the hips and ankles.Whoops, for some reason, I can't edit my post.
Here's the link for that squat stretch:
http://www.youtube.com/watch?v=j2D5kh4X5Og
dont mind me, just making notes so it will be easier for me to find later....0 -
Tamkeko - Thanks for the link. I am really not sure what my problem is, but its probably a combination of tightness in the hammies/lack of strength in the hammies, possibly weak core - but I have been working on it like a mother, and who knows what else. For a while, I was getting really bad spinal pain b/c I was focusing on arching the back too much - I have a really flexible spine...and that was doing more harm than good. So I backed off of th "hard arch" and tried to maintain neutral alignment, and now I am winking.
I am just going to have the hubz watch me and cue me when I start to wink so I can power out of the squat from there. I suspect that I go lower b/c its easier, so its like taking a little break when you are at the bottom of an ATG. I really want to bust past 100lbs this time...so its extremely frustrating! I will try the loaded barbell stretch on top of my warm ups though...
We should hire Rippetoe to coach us at our Convention, lol.0 -
Welcome to the new people!! (Sorry, I'm usually on my iPad and I hate typing on it, so my posts are hella-short.)
I was going to go lift during my planning period today--I had from 11:50-1:20 off today, but we're down to one car, and it's a bit... temperamental, and I was worried that I'd get to the gym and not be able to get back to school. So, I did a bit of yoga and I'm going to try and get caught up on my grading. I'll head to the gym tonight after the kids to go bed.
I'm going for 125 deads tonight. I hit 130 before the holidays, so hopefully it won't suck.0 -
Stalled on bench at 30lbs. We don't have fractional plates for that bar, even though I think 32.5lbs would be diable. However,I did manage this:
35x4 and one which was so crap in form it doesn't count
30x6
30x6
30x8
30x8
So I'm thinking I get up to 30x8x5 and then try 35 again. Watcha think?
In better news, row form is sorted and I graduate too the Olympic bar next time.
My left thigh/knee is still temperamental so the next time I do squats it's deload time
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Stronglifts 5 reps x 5 sets:
(130lbs) Deadlift (SW at 115)
(90lbs) Barbell Front Squat (SW at 55)
(75lbs) Barbell Row (SW at 65)
(70lbs) Barbell Overhead (SW at 55)
(65lbs) Bench Press (SW at 55)0 -
I just want to say tamekos picture is making me hungry everytime I see it on here. :sad:0
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I just want to say tamekos picture is making me hungry everytime I see it on here. :sad:
Spicy apricot bourbon chicken, brussel sprouts roasted and tossed in a sherry mustard vinaigrette, and roasted broccoli (little salt and sugar).
You're welcome.0 -
We should hire Rippetoe to coach us at our Convention, lol.
Hm, I might make that convention then...0 -
We should hire Rippetoe to coach us at our Convention, lol.
Hm, I might make that convention then...
*gasp* are you saying we alone aren't good enough for you ?!?!?!?!?!?!0 -
I have a special love for brussel sprouts - I love those little suckers!!! On the cruciferous note....I have a head of cabbage I plan on doing divine things to this week! Divine.Things.
Who wants to exchange recipes next????? Ahh, the manic topics we ladies go through in a day.0 -
I just want to say tamekos picture is making me hungry everytime I see it on here. :sad:
Spicy apricot bourbon chicken, brussel sprouts roasted and tossed in a sherry mustard vinaigrette, and roasted broccoli (little salt and sugar).
You're welcome.
I know what I'm making for dinner, thanks :happy: Sounds amazing0 -
I just want to say tamekos picture is making me hungry everytime I see it on here. :sad:
Spicy apricot bourbon chicken, brussel sprouts roasted and tossed in a sherry mustard vinaigrette, and roasted broccoli (little salt and sugar).
You're welcome.
Delicious!! I love Brussels Sprouts roasted with olive oil and salt and pepper. But your whole meal sounds divine!!0 -
This may have been asked already, but where did you get that awesome rack?Squats: 5x5 85
Bench: 5545 80 Five min. rest helped but I am clearly slowing down on the bench press.
Row: 5x5 80 3 min rest.
These are all getting harder. Maybe I am going to start liking rest days soon! lol!
Genetics.
Oh, wait, you weren't talking to me. Sorry.
LOL!!!0 -
I did personal best today!!! Decided to go do my deadlifts in that "boy" area with the big weights that start at 25 rather than the rack. So after asking a guy how you load with those big ones, and he showed me that lifting thingy that helps load it....I put two 45's on....awe yeah.
So today I deadlifted 140 1x5. Yay!!!!
in other news.....
Kept the squat the same: 105 5x5
OHP - Stalled at 55 - 5x5
I did something to my knee though. It doesn't effect my lifting - but it's effecting my cardio. Which sucks, even walking on the treadmill makes it hurt.
Time to take a break....
Just had to share.
140!!!! Awesome!!!0 -
Workout B today:
Goblet Squats: 3x8 30lbs
OHP: 5x5 52lbs
Deads: 1x5 120 lbs
Like a fcking boss!
Fantastic Workout!!! What is a Goblet Squat?0 -
Well I'm in Edmonton, Canada....it's damn cold here more often than not so my vote is somewhere HOT .....with lots of outlet shopping lol
I'm with you, but not too hot!0 -
I would LOVE a meet up one of these days, and I'm in Colorado, so flights to Vegas are pretty cheap.
Oh, and if any of you make your way to the Mile High City, let me know...I'm a good tour guide.
Yesterday I did A...
Squats: 3x5 90lbs
Bench: 5x5 77 lbs
Cable low row: 5x5 75lbs
I've decided to give up on the Pendlays for now, they hurt my lower back, and it takes me longer to set it up and take it down then my actual work sets.
I BUSTED *kitten* on my squats--I think my increased cals have helped, and I've made some tweaks to my form so they seemed easier.
NSV time: I wear yoga pants when I lift and I just LOVE how defined my quads are when I squat. My *kitten* looks pretty good in them as well. :laugh:
I think increased cals really helps!! Great work!0 -
Coaching by Rippetoe....SOOOO in.....or how about Nia Shanks? I
her! 0 -
Welcome to the thread Zoreena! You will love the program! My beginners words of wisdom....concentrate on form above anything else. If that means you are lifting the bar every workout for a week then so be it. There are tons of videos about form....youtube anything by Mark Rippetoe and you will see great examples And of course....ask us if you have questions!
I'm pretty sure I don't wink with my bum haha I keep remembering the Rippetoe video on squatting where he is smacking the guys lower back telling him to lift from there....that's all I think about every time I'm down low!
Luckily a home gym makes any sort of "accidents" in the way of excess pressure getting out a non-issue. That's for now...maybe one day I will have a bf who wants to enjoy the power rack with me :laugh:
In other news....I powered through and did not deload on my squats this morning.....maybe I was being a baby a little bit :laugh: Still did deload a couple of #'s on my OHP though but I kept my DL at 135 which made me very happy!
Have a great day ladies!
Great job powering through the squats!0 -
I had another one of those real rest days yesterday. Not really intentional but just the way it worked out. I am so excited because today I squatted 100lbs for the first time!! 5x5!! The SL app wanted me to deload to 55 on the Overhead press but I didn't and I was able to do 65lb 5x5!! (I think it was the rest and food yesterday) And Dead lift 135lb! I hurt my lower back on the first dead lift but i just had a rest in between each rep and was able to get through it. I went out for a little gentle run this afternoon and then had a shower. Back feels better, still sore but better. I don't know why that 100 is such a big deal but in my brain it is!! I don't know what the next goal should be. Squatting my weight 165 is too far away.0
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We should hire Rippetoe to coach us at our Convention, lol.
Hm, I might make that convention then...
*gasp* are you saying we alone aren't good enough for you ?!?!?!?!?!?!
Ha, no I'm saying I'm broke since I'm going to Scotland in April. But sessions with Rippetoe might make flexing the credit card worth it
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I had another one of those real rest days yesterday. Not really intentional but just the way it worked out. I am so excited because today I squatted 100lbs for the first time!! 5x5!! The SL app wanted me to deload to 55 on the Overhead press but I didn't and I was able to do 65lb 5x5!! (I think it was the rest and food yesterday) And Dead lift 135lb! I hurt my lower back on the first dead lift but i just had a rest in between each rep and was able to get through it. I went out for a little gentle run this afternoon and then had a shower. Back feels better, still sore but better. I don't know why that 100 is such a big deal but in my brain it is!! I don't know what the next goal should be. Squatting my weight 165 is too far away.
Great work! That 100# mark was a huge mental issue for me too.....now I've gone up to 120....before this DOMS situation lol Friday I will take a go at 120 again though And BADASS on the 65 OHP! I'm still so far from that 50# for me this morning! 0 -
@Fisher: goblet squats are basically a front squat where you hold a dumbbell in your hands at chest level...like you're holding a goblet.
Ugh. I just spent the WORST 90 minutes with my 2 kids and the neighbor kid. I usually have grad school class on Weds. night, but our professor was doing something at the circuit court, so she cancelled class. My advisor, however, made us meet with her to go over the comps that we'll have to do in order to graduate. So, after school, I got my daughter from ballet, got my son and the neighbor from school, drove 25 minutes to the meeting, sat in the meeting for 30 minutes--where she read to us. Awesome. Then, back in the car for 30 minutes (in evening traffic, which blows.) The kids were b!tching at each other the entire.time.
I was contemplating skipping my lifting session tonight, but it might help my crabbiness. :laugh:0 -
so I got a lil workout in and feel GREAT!! I still was a bit sluggish before I went to the gym but once I got there and got it in, all of that changed...
I did 4x5 squats at 45 lbs... and 4x5 barbell row at 45 lbs.....trainer noted I moved up from 35 pounds and told me I am stronger than I give myself credit for.... Kinda got psyched from that...looking forward to Monday when I do a complete "A" day....I as did 3x12 at 100 lbs seated leg press....Im going to feel that tomorrow for sure
I didnt get to try the stretches but will try them tomorrow for sure....my form was decent but got worse after each set so I know what I need to concentrate on
all in all Im glad i went.... I almost talked myself into resting another day....talk to you ladies tomorrow.... I got a date with some epsom salt and a hot bath0 -
Did anyone see the thread on the main forums about the guy that took his 4 year old daughter into the mens change room at the gym? It was getting pretty heated....just wondering the ladies thoughts....I didn't post on it because it was one of those threads that was just going in circles lol0
