February Check-n-chat: Bada$$ B!tches do it with barbells
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My squats yesterday were not so great (not awful but I've done more reps at that same weight before) But, my lady parts are bleeding so I feel like that's a valid excuse. (PS in case you haven't learned yet, squatting makes cramps feel SO MUCH BETTER even though you will really really really really really REALLY not want to go to the gym...)
Mcctin - is it like, ... shoulder tightness? oooorrrr? A couple things I can think of are just plain shoulder stretches - there's a doorway stretch you can do (probably pretty obvious from the name but google it - or just shoulder stretches in general) and also this:
http://stronglifts.com/shoulders-dislocations/
Also - try adjusting where you hold the bar a little bit - everyone's a little different so what looks like the right distance on someone else mgiht be wrong for YOU. And when you set up the bar, remember you're really pinching your shoulder blades together, not merely contorting your shoulders.
Aaaand lastly - Nick used to seriously hurt one arm every time he squatted, for like, weeks. He finally figured out that for some reason, he reflexively squeezed the bar really hard and PULLED down on it with that one arm when he was coming back up out of the squat. Yeah. It was weird. But he was actually straining that arm so hard every time he did it that one day he really did injure it (mildly). I'm not saying you're doing THAT specifically, but check for SOMETHING weird.0 -
Had a great Workout A today. My squats are feeling great now that I've adjusted my grip and I increased to 50 lbs. I also youtubed my favorite Pendlay row video while I was in the rack, because it was just feeling wrong and I was having serious trouble with 70 lbs. I realized I definitely had a few problems with my form - arms too far apart and standing too far from the bar. I fixed it and totally nailed 70 lbs easy. Bench - got up 75 lbs 24 times and then had to bail out and finish on the bottom pegs on my last rep. I will do 75 lbs again next week - but I was pleased to realize that the bottom pegs really act as a pretty good "spotter" for me.
Sorry for those of you dealing with injuries - it's the worst. My knee is holding up very nicely on the squats.
Yay for the awesome yoga instructor NSV, HIIT!
Off to look at badasses and strippers!0 -
That Mika site is awesome!
I didn't workout today...I was hanging out with the kids and running errands.
Sarah, what is the YouTube vid you like? I'd like to try Pendlays again.0 -
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I think I'm arching my back too much...0
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Hm, lets see how horrible my progress pics show up.
Woohoo! They aren't huge! I think the most noticeable difference is that I'm less blurry now :laugh:0 -
Auddii :laugh: Less blurry yes, but you are noticeably slimmed all over!0
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Ugh, today's workout started out great then sucked. Squats at 55 were fine, and the knees weren't bothering me. But, to be safe, I'm going to stick with this weight all week. Did bench at 70lbs, which seemed like it was going to fail, but I managed to put up all five sets. Tried rows at 70, which was just a bad idea. I noticed that on the last reps of my sets I wasn't making it all the way into my chest, and I kind of sucked it up, and said I wouldn't add more weight next time, and everything would be fine. Until the last set when I pulled the muscle that runs down the side of my neck and into my shoulder. Awesome. ****.0
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I feel like I have been just lurking for a few days...
So much has been going on!
Auddii - Looking Great!
Fittree - I know what you mean about bikinis not getting much use. I ordered a VS one last year (for Maui) and wore it that week, and then I only got to wear it 2 times on our boat, and 2 times while on Vacation in MI. Which happens to be the most I have worn
a bikini in about 5 years (stupid Seattle).
Welcome tageekly!
Um, pole dancing - something you won't catch me doing. It takes way too much flexibility and coordination.
Finally set some Weight Goals (Dropping back to SL 3x5 for Feb while rehabbing my back):
I would like to squat 115x3x5 this month. Keeping it conservative, but if I do that, and then add 10 more lbs in March, I will be at body weight. BW is my main goal right now.
Bench - 80x3x5
OHP - 70x3x5
Deadlift - not sure on this one... I'd like to see 175x3, but I am not sure if I want to push that hard this month. I could do 165x5 as a goal? I have cleared 165x3 and 160x5...just never tried 165x5 for some reason...yes, I think 165x5 will be my goal.
Rows - Just start doing them again...but I really don't like them. I have been subbing assisted pullups but I don't think they are half as hard.
I am still dealing with the mind-eff of eating large amounts of food (I have no will power) while not pushing myself in the weight room and doing pretty much nothing but cardio. I feel like my muscle is melting away and that really bothers me. I go back to the Chiro Monday after work and I am hoping he clears me at that point, but we will see.0 -
Giaiam has ome good videos.
I used to have power Yoga-Flexibility for Beginners by Rodney Yee...it was awesome. I looked and can't find the DVD, but any of his Power Yoga for Flexibility DVDs would be good and not too pricey.
So I bought Daily Yoga with Rodney Yee yesterday...tried it for the first time this morning and I quite liked his style! I don't know if he does this in all of his DVD's but in this one he is with his wife, so he explains everything as she is doing it. Plus there is 5 different workouts that are all under 30 minutes. Thanks for the recommendation!0 -
Speaking of Yoga:
I am aiming to do it once a week (at least) this month to help my flexibility and possibly alleviate some of the hip/back pain I suffer from. Plus, I really don't want to go to more Chiro sessions than absolutly needed.
I found this bad boy on Amazon, with some pretty promising reviews - so I purchased it and can't wait to try it out:
Viniyoga Therapy for the Low Back, Sacrum & Hips with Gary Kraftsow0 -
Giaiam has ome good videos.
I used to have power Yoga-Flexibility for Beginners by Rodney Yee...it was awesome. I looked and can't find the DVD, but any of his Power Yoga for Flexibility DVDs would be good and not too pricey.
Yep Rodney Yee is a really good one. Look for the Beginner DVDs and catch them on sale.
I also personally highly recommend Yogazone DVDs. That's what got me started. I never bought a DVD of theirs I didn't like (and I have like 4). Nowadays I do my own routine but that's after like 10 years of practicing. It's better to have guidance when you start so you don't develop bad habits right out of the box.
Oh yes Stronglifts! I haven't started yet. Currently reading the e-book and am in discussion with the hubbs about how to best approach it. I'm going with kettlebells for now (since I already had those) to get the ball rolling and get my butt in gear until we find an equipment/gym plan that we're both happy with, which may take a few months yet due to budget etc.
Keep kicking tail ladies! Strong is fabulous!0 -
Auddii :laugh: Less blurry yes, but you are noticeably slimmed all over!
I think so too! Actually I was really surprised to see that was only an 8 lb difference, I think your shirt looks noticeably a lot looser, everywhere.0 -
@Audii.....yes! yes! yes! Most certainly there is a visible difference! Great work! :bigsmile:
So my form on the rows has been something I have also been thinking about over the last bit...so I watched the link that Sarah (I think it was you!) put up and then I went back to the SL site to read what Mehdi has to say and yeah, I think I have been wrong. Here is my problem though....I have totally short arms. Like I really can't reach to pull from the floor, which is why I have used a lift. Is this okay? Plus, I had watched a "how-to" video on BB.com and it showed more of a gut punch with the bar rather than a reverse bench press, as Mehdi describes it.
Is it okay for me to still use a lift? I do still set the bar down and pull up again.....does the height matter?
Thanks!0 -
Speaking of Yoga:
I am aiming to do it once a week (at least) this month to help my flexibility and possibly alleviate some of the hip/back pain I suffer from. Plus, I really don't want to go to more Chiro sessions than absolutly needed.
I found this bad boy on Amazon, with some pretty promising reviews - so I purchased it and can't wait to try it out:
Viniyoga Therapy for the Low Back, Sacrum & Hips with Gary Kraftsow
I think you will find it really beneficial. I was skeptical...not going to lie lol but really, even in that 25 minutes this morning, parts of body were stretched that I really didn't realize were tight. I'm anxious to see what the other routines on my DVD are like!0 -
Audii you look smaller all over, and less blurry. I'm jealous of your walk in closet! I have tons of closet space, but something about a walk in makes me covet one.
I'm not sure if I'm doing rows right, but I think I am. I saw a video with Pendlay a month or so ago that said to bring it under your chest, so I just aim for my under boob. I started feeling it all over my back more when I started doing this. Also I've noticed in a lot of videos people were bending their legs. I started bending my legs, and keeping my back parallel and it was much easier to do the movement. Before I was trying to keep my back straight- not really sure why.
http://www.youtube.com/watch?v=ZlRrIsoDpKg was the video. 0 -
Some semi-random goals:
Run the 10k on 10th
Squat 65x5x5
BP 40x5x5
OP 35x5x5
Row 60x5x5
DL 120x1x5
Time my 400m swim and compete to pre SL time
Lift at least twice a week (but no squats this week due to upcoming 10k)
Stick to cardio plan ready for sprint tri at the end of March
Figure out how the hell to eat to support all that while dropping BF%!!0 -
Well I changed my mind. I don't know about the real rest days. I thought I was going to do it but I have rationalized doing what I want to do!!!! I think that because I run/walk at a nice mellow pace and I am not increasing my distance or speed then it isn't really taxing my body too much and because I either do it later in the day on a lifting day or in the morning on a non lifting day and there is a significant time in-between the cardio and the lifting it doesn't count!!! I may be deluding myself but I like it so I am going to do it! I'm 50 and I can do what I want!! : )
Audii You look awesome!!! Great work! I agree that you look much smaller. Hurray for body recomposition!!!0 -
I took pics and measurements today...*siiiiiiiigh* I'll post on my blog tomorrow.
Made it to the gym today, yay!
Goblet squats: 3x8 35lb
OHP: 5x5 53 lb
Dreads: 1x5 125 lbs
Cable pull: 3x8 70 lbs
I'm only 10 pounds from being able to use 45 plates on the DL!! Also, there was a guy there doing deads using only 10 more than I...Whoot!
I think I'll really be able to make 60 on the OHP this month.0 -
Vegas, re using a lift for rows - I think pretty much everyone has said that they adjust the height of the floor (well you know :laugh: ) for their rows. I read people using three 25lbers, so that's what I do. But I just realized it would be so much easier to use a step with risers! At least i think. I am going to give that a go. Of course, once we get to 135 on the rows the bar should be high enough on its own. :happy:
You all (and my husband) really, really have me jonesing for yoga. I am going to have to work in a few poses here and there. Hubs has been doing it at night before bed.0 -
OK, I overanalyze EVERYTHING... sometimes to a detriment...
the thing with the 15 lbs Smith Machine bar has really messed with my brain all weekend.... but until I can find a gym time conducive to both mine & the hubby's work schedule, I dont have a spotter so the SM is all I got...
I feel so DUMB... no wonder I wasnt struggling...
anyway, Im going in this morning and will add 30 ( 15 each side) and see how I feel...I may have to add 5 pounds each session afterall.... ughh..
OCD is a real sickness huh? at this rate by next week I will be back to "A" day then "B" day routines.....
I have formal swimming lessons on Saturdays and Sunday is my 100% rest day....Im hoping after lifting I have a lil energy to practice some strokes in the pool... I dont care about laps right now, my stroke sucks....0 -
Vegas, re using a lift for rows - I think pretty much everyone has said that they adjust the height of the floor (well you know :laugh: ) for their rows. I read people using three 25lbers, so that's what I do.
This is what I've been using. I've been stacking 3 plates on each side (once I go up to a 25lb plate on the bar I'd only need two; gotten there with DL, no way in hell with rows). The only problem seems to be you have to make sure they are stacked very much in line, and be careful when setting the bar down, when I do it the bar always seems to want to roll off.0 -
Vegas, re using a lift for rows - I think pretty much everyone has said that they adjust the height of the floor (well you know :laugh: ) for their rows. I read people using three 25lbers, so that's what I do.
This is what I've been using. I've been stacking 3 plates on each side (once I go up to a 25lb plate on the bar I'd only need two; gotten there with DL, no way in hell with rows). The only problem seems to be you have to make sure they are stacked very much in line, and be careful when setting the bar down, when I do it the bar always seems to want to roll off.
And woohoo for a 5lb water gain from yesterday. But the food and beer was so gooood!!0 -
Did workout A on Friday and seemed to have found my squat form. I was able to get parallel without feeling like I was leaning too far forward. Hopefully, I'll remember what I did when I do workout B this evening.
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Whoa! That thread grew suddenly...you all look great and to all who are injured, I hope you recover soon. Gym down time sucks, I can recall itching to get back in there a few times last year....but wait I did...
Okay...I am still lifting heavy (been doing 3 full body workouts per week the last few weeks), about 5 - 10 kg (10 - 20 lbs) less than my maxes I hit at the end of Wendler's after stronglifts....but know I can hit them no problem for a few hits. So by the end of this year I guess my aims are to try my darndest to improve my lifts by quite a way (cannot wait to bench my bodyweight wheee!), which I know I can if I eat, rest and lift right. Am defo going to change gyms come April, so there is less waiting and can do proper boxing or even mma sessions if I want to. This means the gym cost plus the open water cost (instead of all inclusive swimming pool) will be a little less than the total at current gym. My new bicycle is hopefully on the way this week (got stolen last month from the gym, dunno if I mentioned it in here) and cannot wait to get triathlon training again. Am doing a sprint tri in June, the tough mudder in September and a 9 mile country mud run (Sodbury Slog) in November.
Am aiming for less fat this year. Hopefully I will hit 20% or just below in a few months' time. Cannot wait to wear my board shorts on their own (without my running tights underneath) to run in and to the gym yeehaw!
Food and training are okay, resting and getting enough sleep seem to be eluding me at the moment...er...0 -
Just catching up folks...
Audii - You look great!!! You can really see a difference in your belly - great job!!!!0 -
Mixed bag for me this morning....on the one hand I'm super pumped that I blasted through 5x5 @ 59# on my BP. I usually stall when I go up to a new weight, but this time I didn't, so that was AWESOME!
Bad news is that I went back down to 75 on my row. No problem repping it out but I feel like my form is wrong. I used the bottom setting on my rack this morning to set it on, focused on pulling to my chest (reverse bench type of thing) but I feel like my elbows flare doing it that way. Plus I just realized that I actually didn't set the bar down for each rep *sigh* Oh well, I'll just keep working at it!0 -
i stack up plates on the floor too - otherwise its not at the right height.
I just BARELY made my 80lb overhead press. Barely. So I may just stick with the same weights for next month. And then my husband said "wait is that your 1rm?" and I said "yes...why? Do you think its low or high?" and he was like "low." and then proceeded to push it a couple times just to be a jerk. *grumbles* i guess he forgot how far behind my OHP is to my bench. Even before, when we were doing SL till it was 20lbs off. Now its about 25-30 lbs off. Not totally unreasonable.
Oh well, whatever makes him feel strong and manly enough to want to go to the gym.
Actually my last COUPLE sessions (3-4?) were a little weak. I dunno what to attribute it to. And good lord, for someone that went 300 over last night I am shockingly hungry.0 -
First time back to the weights in almost 2 weeks - and I only had to drop on my OHP, which I think is pretty awesome. It was definitely hard - but it felt good to get back to weights after a busy couple of weeks!
Squat 4x5 - 95 1x5 -115
OHP - 5x5 - 50
DL - 5x5 - 140
weighted side bends - 30
had a hard time with my grip on the DL, but I still held. If anything, it shows me how much of a difference just a couple times a week can make for grip strength!0 -
Boys are so dumb, Tameko! My husband won't even go to the rec center with me because he thinks he'd be "too weak" to lift in public.
What.
Ev.
Er.
I updated my blog with some pics if any of you are bored. There's a sweet pic of my nekkid back (and my granny panties) that you don't want to miss. lol
http://www.myfitnesspal.com/blog/extraordinary_machine/view/checking-in-february-2013-4850930
https://www.youtube.com/watch?v=44LJqZX5aIY
