Weight and Resistance Training - Are you into lifting? Want to share? :)




Defining
02-15-2014, 01:59 PM
So, I've noticed a few of us around here that seem to really embrace the whole ethos behind strength training. Be it from a paleo perspective of 'move more and lift things', a love of lifting heavy, or just a general joy in building strength/muscle...I know you're there! ;)

I was just thinking it might be nice for the slightly more advanced lifters to have a space to share their ideas/routines/exercises they love. Or new articles you might have read that you think are interesting. Or maybe even a few tips from your own experience. :carrot:

Anyone? :)


CherryPie99
02-15-2014, 04:33 PM
Love this idea - where shall we start?

caldawg89
02-15-2014, 10:38 PM
Definitely interested, but a total newbie at lifting and weights training; I have never done anything like it, but would love to try and use it to build more muscle and to help me shift more weight! Any advice would be great!


Moving Forward
02-16-2014, 04:50 AM
I love this idea too! I've been weight and resistance training on my own in my garage for about a year now. I first did the New Rules of Lifting for Women program and am now onto the New Rules of Lifting for Life. I don't consider myself any kind of expert, but I'm generally interested in talking about this topic. I notice my motivation has waned lately, though, due to a few factors. Working out alone is boring! If I'm going to progress, I also feel like I need heavier dumbbells or I need to change up what I'm doing somehow to make progress with what I do have (2 50 pounds adjustable dumbbells). Since I workout at home, my equipment is limited so I'm not able to do all the exercises in the program.

Defining
02-16-2014, 01:01 PM
CherriePie99 - I was just thinking that it'd be handy to have a thread to chat about strength training without feeling awkward or inconsiderate about using more advanced terminology/techniques that could intimidate/exclude newbies in other threads just looking for basic advice. :)

In general, I'd love to maybe start off by hearing from folks about what their lifting routines are? Rep/Set selection, frequency, movement selection, equipment (either gym or home), etc. I really enjoy reading the online stuff targeted at athletes or bodybuilders, so I'm kinda curious if everyone comes to the same conclusions as I do about how to approach the whole thing.

MovingForward - I ABSOLUTELY relate to weight lifting getting a bit boring at home on your own. ;) A few tools I like to use are: keep a workout journal, switch up your workout music mix (I like 8tracks for finding new stuff), and make it into a competition with yourself (try to beat what you did last time - 1 more rep, slightly heavier weight, etc.) Also, if you're feeling limited with your current set-up, you can try manipulating TUT (try doing each rep explosively/fast, or really really slow it down until it makes you shake :p), or maybe even try switching out some movements for some new variations for a few months (eg. from squat to Bulgarian split, bent over rows to meadows row, deadlift to kettle bell swings, etc.).

katerina11
02-16-2014, 01:59 PM
i would love this. i hope other people share what they are doing and what their plans are! :D

hi, i'm kathy and i am training to be a powerlifter.

i lifted at home for the first year and a half. i had the help of some people on a nice journaling lifting site to help, so it was enough, but yeah... lifting in a real gym is a great experience. just being around other people who lift, even if you don't talk much is very nice.

i just started working with a great coach (who is being inducted into the NASA athlete hall of fame this weekend in OK!) and it is intimidating but also very exciting. this week for the first time i saw a man squat 405... the first was a fail, and he got the second after knee wraps... (i got to see rich wrapping the knees and received a small impromptu instruction on it. so cool.)

and that same day another guy benched 435 with the wide grip bar. how insane is that? you see much bigger benches online, but to see someone move that much weight in person is so invigorating.

i don't really know what my coach is doing, but i know he is heavily influenced by the russians, so i suppose he is training me in a similar manner.

it sucks that i have to work while in a deficit, but at least my coefficient will improve while i am losing, if i can just hold onto the lifts i have. he says he can get my bench to 145 in two months.

(i am babbling here because there really isn't another place to do it.)

he is big on conditioning, so i pulled the sled lots this past week. lemme tell ya, pulling that damn sled in the parking lot with 200# takes the wind out of you. i felt like puking.

so really, i can talk about what i did on the daily, but i have no idea what plan im following, other than two days technique, two days heavy and one day full conditioning. (holy crap those two hours about killed me. i am not one for cardio)

my long term goal is to get 1000 total raw for either 181 or 165 weight class. i don't know if i will get there, but i want it. on a good day, i think my total is 625 (225 squat, 275 dead, 125 bench) but what really matters is how i do in a meet. i hope that my first meet is in early may, so we shall see. if i cant make that one, then i have to wait until november!

katerina11
02-16-2014, 02:10 PM
i wrote down what he made me do after each session, so here is a sample...

monday
sled drag with 100#
forward 100 yards
backward 100 yards
slide step 50 yards each leg
cross over step 50 yards each

12kg kettlebell leg raises 10x4 each leg
12kg kettlebell side leg raises 10x4 each leg

deadlifts 110x5, other weightsx5 i dont know how many and 220x1x6 for technique
rdl's 110x3x5 for technique HOLY CRAP i was so doing rdl's wrong before. lit up my upper chain like nothing else before

kettlebell swings 18kgx50


tuesday
one arm kettlebell cleans with 5 presses. 12kgx4x5
dumbell press 20x4x10
wide grip lat pulldown 80x4x10
benchin to 125 fail. was pre-exhausted so he said don't fret about it.

wednesday
120 yards sled with 200# pull forward
back against wall, tire in both hands, slam it on one side of the wall then the other 25 times
landmines with 25# 15x1 each side
120 yards sled with 200# pull backward
15 (attempts at a) pushup on suspended chains a few inches from ground. OH THE LOLS
side to side landmines 15 each side with 25#
kettlebell figure 8's 15x18kg
kettlebell round and rounds 15x18kg
kettlebell (cant remember the name, but it's just back and forth around the head) 15x18kg

did that circuit twice. was ready to die.

thursday
benchin warm up to 115x1 then drop sets of 100x5x5
DB tricep extension 20x5x4
side raises 15x6x4
db rows 40x6, 45x6, 50x6, 60x6 (an ugly six on each side. esp the left!)
pulldowns with the little steel triangle thingie 80x10x4
front raises 15x6x4


friday was supposed to be squats and sled on my own, but coach was out of town and my toddler was sick and couldnt go to daycare, so didnt do anything. i am trying not to feel guilty.

my abs are still killing me from wednesday!

Defining
02-16-2014, 05:08 PM
Sweet holy **** Kathy. Your ABS are killing you?! Are you sure it's not every other part as well? ;)

Are you doing endurance cardio, or intervals/sprints for your conditioning?

katerina11
02-16-2014, 05:18 PM
wednesday was conditioning day. do one exercise, pant until you catch your breath and then on to the next one. i suck at conditioning ...and endurance? LOL notevenonce.jpg

what are you doing, defining? what are your goals?

Defining
02-16-2014, 06:55 PM
:) I'm participating in a coaching program for the year, in the hopes that it'll actually help me develop some accountability. I'm looking to finish up just under 20% bf, and put on maybe 5lbs of muscle by the end of the year; who knows if I'll actually hit those goals though.

So we've been asked to do 3x workouts a week, and 1-2 sets of intervals a week plus active recovery NEPA.

Workouts usually include:
Foam rolling/mobility work
Goblet or split squat
Dumbbell press (vertical or horizontal)
Dumbbell row
Variation on the theme of RDL
and some kind of core thingy (planks, cable rows, etc.)

I'll admit, I haven't really been super challenged by these workouts, and I think I'm going to add in a second workout for the evenings on my own (I have too much time on my hands anyway ;)).

Which will probably include:
Hip thrusts
High pull
Farmer's Walk
Jump Rope for a bit

And maybe even a fasted walk before breakfast a few times a week, and an occasional sprint session after lifting. We'll have to see if I'll stick with it though!

IanG
02-16-2014, 08:18 PM
Yes. I lift heavy. Most days. And run. Most days.

I am still playing with my diet.

My diet for losing weight (low calorie, low everything) has not worked out for weight training or running though.

So I am still trying to tweak it but am not there yet which is proving a headache. I did not figure at the start of my journey that I would be in the gym so much after losing weight. But, hey, I am and I enjoy it.

My new thing is to try more calories and carbs. Low calorie, low carb was not working. Left me tired before going in. Not good.

I've kept my protein high throughout.

Any tips?

I don't know the names but most days:

Run 3.5 miles (used to run 6 miles a day but burnt out)
Bench 100lbs x 10 x 3 sets
Biceps 70lbs x 10 x 2 sets 80lbs x 10 x 1 set
Triceps 60lbs x 10 x 3 sets
Butterfly 20lbs x 10 x 3 sets
Start the lawnmower 65lbs x 10 x 3 sets
45 sit ups

and variants thereof.

I grunt and snarl.

I'd like to train with Katerina!

katerina11
02-16-2014, 08:58 PM
is this for college, defining? or some other sort of coaching program? do they not want you to BB squat or do regular deadlifts? trying to get a handle on what you're doing.

20% bf for a female is an awesome goal. some women even see shadows of ab's at 20%

i am so used to basic programming. it's why i'm so unsure of what rich is doing with me. it's been every week, squat, dl, bench, ohp with a few accessories and done. for over a year and a half now, it's pretty much all i've done, with some swimming and attempts at running. it's a big change to do all of these different things.

IanG, i think i remember a thread recently where you ask about cardio and dieting. running 6 miles a day blows my mind. running a mile blows my mind. hahaa! do you ever do lower body weight training?

you would hate training with me bc i would kvetch the entire time you make me do cardio. lol

I will definitely let you guys know how this goes. It's only week one. I am curious and excited and nervous, because I don't want to fail my coach. or myself. I'll tell you this much; my diet went to H-E-Double-Hockeysticks last week. I need to have that in check this week. No more than 1800 kcal with 140 grams protein. I do not need all the extra calories. Some sort of mental thing that I need to get over.

katerina11
02-16-2014, 09:18 PM
also, IanG, are you thinking about upping your bench? i bet you can handle it, considering your other lifts.

Defining
02-16-2014, 09:45 PM
Kathy, it's a fat-loss/lifestyle change coaching thingamagig (PM me if you're curious about the actual name, I don't want to spam 3FC :)); it's in the first 6 weeks still, so the exercises are all meant to be approachable for people with very different athletic abilities. Proper DLing comes later on. And I agree, I properly hate 'cardio'. But I have come to really enjoy all-out intervals a few times a week, and I LOVE to walk.

I can't really do proper BB squats because I workout at home, and don't have a squat rack. :( And I don't want to add a DL on my own, at the moment, because there are squats every workout, and I'm still working on building my erector muscles - don't want to blast them too badly by trying to deadlift after squatting...yet ;) I also have sh*t posture, so I make a point of ensuring I get a good amount of upper pulling movements in; which can only help with my DL later on.

Ian, I'm also curious if you've explored any lower body work? I actually enjoy lower body lifts better than the upper body work; mostly because I tend to make better progress on those ;). I'd definitely suggest running AFTER you lift for the day, so you're not depleting glycogen before you ask your muscles to move heavy stuff. And quickly plugging your info into a TDEE calculator, it says that your energy needs are around 2,400kcal a day, with the exercise you do. How far under that are you eating? Sometimes, all we need is a 'break' week, where you get eat a bit more and take a break from hardcore exercise; think of it like giving your body a chance to fill in the potholes from your road through fat loss.

This is a great article about a bit of science behind balancing calorie deficit vs. metabolic adaptation http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/restriction_contradiction_part_ii - Part I is also pretty nifty. Might help?

katerina11
02-18-2014, 02:45 PM
oh, cool, defining. are you liking it so far? what were you doing before that?

i wanted to let you know that i enjoyed part I and II of that article you posted. i recalculated my macros/cals based on it and am now currently trying for 1850 as a goal with 160 grams protein. yesterday i overshot with 2177, but meh still below maintenance so IDGAF. ha!

today we worked on technique on squat lots. it was very helpful. just using 150 to nail technique. heavy enough to mean something to me, but light enough that i can slow down/speed up as necessary. i ended up doing lots of accidental pause squats because i was thinking so much! coach gave me lots of great cues and pretty much tore apart my squat from beginning to end. :carrot:

we did more sled work today and i kicked the sled i was so mad at it. :devil::D

here's to torturing ourselves with heavy weights!

katerina11
02-21-2014, 03:22 PM
only week 2 with coach and i am already stronger in the ways in which my weakness would betray me before. my max lifts have not gone up in these two weeks for the big three, but i am developing a base. a great example are the front squats which are quad dominant and require a huge amount of core strength. this is my weakest lift by far. BY FAR. i can backsquat 225, but i've only ever front squatted 100x1 before.

today i did 95x5 with relative ease. i was surprised and happy.

defining PMd me a great article on powerlifting and i thought i would put it here...
http://articles.elitefts.com/training-articles/powerlifting-is-hard/

Psychic
02-28-2014, 09:03 AM
I'm still a newbie. I only use machines because I'm afraid to hurt myself with free weights and I don't feel I'm strong enough to use them yet.

However, I love seeing the muscles developing in my arms. I totally prefer strength training to cardio.

Defining
03-05-2014, 08:56 PM
*bump* In an effort to increase my volume a bit, I have committed to doing 300 DB swings/day for 30 days (6 days on, 1 day off x 5), in addition to my daily workout. Should be fun...;)

simalvin
03-09-2014, 05:10 PM
I was also following the new rules of lifting series mainly because the workouts changed frequently. Learning a new routine helped with the boredom.

Then, I started approaching the workouts from a different perspective - being more mindful of the actions I was doing instead of wishing I could get through the workout faster.

Combine mindfulness with Queen playing in the background, and you can zone into your strength training.

jamsk8r
04-05-2014, 03:19 PM
Anybody still interested in this thread?

Defining
04-05-2014, 11:06 PM
Absolutely - I've been lurking around, but try not to talk to myself aloud too often. ;)

katerina11
04-15-2014, 11:25 AM
Absolutely - I've been lurking around, but try not to talk to myself aloud too often. ;)

same.

i am doing my first meet in early may! it's a nasa meet in phoenix. i am nervous. my deadlift is doing well, but we broke apart my squat to try and get rid of my hip torque so my squat is very weak now. :( i think my total will be approx 620 lbs, which isn't a competitive total yet, but it's a good start!

katerina11
04-15-2014, 11:26 AM
Anybody still interested in this thread?

are you a xfitter? did you do open?

Psychic
04-15-2014, 11:44 AM
I lurk around. I'm starting to try to be more serious about this. I'm trying to up my protein and work on my arms more. I have been using resistance bands at home. I'm buying some 8 lb. weights for use at home. Once I get comfortable with the motions, I'll start using weights at my gym as well. I really want to build muscle.

jamsk8r
04-16-2014, 07:53 AM
Ladies, sorry I went awol. Schedule's been crazy with 2 trainers out of town at the gym the past few weeks. Boss is back Friday, so that should help.

Kat, yes I'm a crossfitter, but not into the "crossfit as a sport" thing for myself. Being old, fat and slow, there's not a lot of incentive for me, lol. I usually judge for the Open, work equipment crew at Regionals, and I'm a great cheerleader (lol), and that's as close as I get to it. I'm more interested in strongman and recently have been looking at powerlifting.

Last year I spent the first half of the year rehabbing a biceps tendon tear in my left shoulder. Last fall I got interested in powerlifting, and had to learn how to bench, how to sumo deadlift, and have spent the time since then trying to convince my tight old hips to open up so I could squat a little wider and pull sumo from the floor. Conventional deadlift and closer stance squatting is still stronger for me right now, but I'll keep working those others for the mobility benefits and to see if the numbers don't flip later on. Bench is still pretty weak, but as long as the shoulder stays healthy, I don't care overmuch what my bench is.

I have to run, opening the gym this morning, but will try to check in tomorrow morning before work. Looking forward to chatting with some fellow lifters. I've also got about 30 lbs I could lose, and 3FC has always been my go to for that. Something about just being able to check in here daily and be accountable helps keep me on track with the food, when nothing else will. I think it will help to have a performance goal, too, with the powerlifting and whatever I can find for a strongman competition this year. Part of putting on the extra weight was due to having to one-arm every workout, which was frustrating and put me off a lot of my favorite lifts for the longest time. Feeling hopeful that I can hit my old 1RM numbers soon, and hopefully start making some gains again.

katerina11
04-16-2014, 11:35 PM
i'm really sorry to hear about the bicep tear. my anterior delt on the left gives me trouble on the regular if i don't do lots of shoulder prehab/upper conditioning. i don't know if i ever tore it (never went to a doctor) but it pops up and says howdy to me.

recently had a serratus strain, but i was actually kind of proud of that, because now my bench is at a point where i am really utilizing the serratus. lol

that's cool that you do so much for the sport, supporting it. i am really amazed by people who can do xfit. some of those WOD's floor me. and that open workout with all of the deadlifts? HOLY CRAP!!

i tried xfit. i don't know if i'm older than you (44), but definitely fatter. my knees were killing me from all the box jumps and jump roping, i was sad and felt sorta like i just wasn't a real athlete, but it pushed me to take the plunge and go to my current gym, and i'm happy i did.

why are you doing sumo? i am short leg/long torso but i haven't taken the plunge. i am doing conventional, and will probably stick with it. it's my only lift that isn't tragic.

do you keep a blog or anything?

i sort of lost my mind concerning dieting when i changed gyms. i went from folling 531 3x a week to training 5 days a week 2 hours training at a time. with conditioning thrown in. OH LAWD, sled drags kill me.

anyways, for a couple months, i ate what i wanted. i have started tracking and trying to cut calories again these past couple weeks, which is why i am back here, too. it is really nice to have this thread here. i am a terrible dieter. its taken me years to get from 302 to 223 (today's weight) and i don't expect to get much under 200 by years end, but i do want to go down a couple weight classes.

what organization are you thinking of joining to compete in powerlifting? are there strongmen competitions around you?

jamsk8r
04-17-2014, 06:52 AM
Kat, thanks for the reply. We're the same age..I'll be 45 this June. I'm not an impressive crossfitter, but I enjoy the variety and the community at the gym I go to. If it wasn't for that, and the fact that we have all the strongman toys and enough to make do for powerlifting, I'd have probably gone to a powerlifting gym and/or strongman club, since that's what I like best. I'm pretty lucky to have it all in one place, and great people to boot!

As far as PL feds, I'm still confused by how many there seem to be. I wouldn't mind finding something fun and spectator-friendly, but that isn't only for juicers or where they pass squats that are 3 inches above parallel, kwim? While it would be great to have magical lifting powers, I'm not willing to sacrifice my liver and kidneys, or grow an adam's apple to get there, lol. Also, I want to know that if I hit a PR squat or deadlift in a meet, that it's legit, and not a gimme. There are a lot of USAPL meets local to me, so I guess I'll start there, but would like to find something that is more fun and less stuffed shirt, if that makes sense. Looks like the season runs pretty much fall through spring, so I have some time to look at my options.

As far as strongman goes, there's Washington's Strongest Apple, but that's one with pretty heavy weights since it's a nationals qualifier, I think, but if I could do the weights, that one's usually in June and would be easy to get to. Not sure what other strongman contests there are but I know some peeps who would be able to tell me. Not sure when the show season starts for that.

jamsk8r
04-17-2014, 07:18 AM
Gym report for Wednesday here:

Was scheduled to be a rest day for me, but I'd taken Tuesday off and missed floor presses, so I did those in the morning. The assignment was three heavy singles at 90-92.5-95%, using 95% of my 1RM to figure the percentages. My max floor press is actually 110, I think, but I accidentally started out this program using my 1RM bench number, which was 120 in the fall, and since I was able to hit the lifts before I realized my mistake, I've just stuck with that number when figuring percentages. So my heavy singles ended up being at 102 (ish, I used some little half kilo plates to get as close to 103 as I could), 107, and 112 (a little high, but was too lazy to take the kilo plates off for the last set, since they were buried). I warmed up with higher reps and took my time getting there, just to try and give the old shoulders a good warm-up.

That was all I had time for in the morning, since I was working, also.

Came home and did some grown-up stuff, then had some time and didn't feel like sitting at home, so went back to the gym around 5pm, not knowing what I wanted to do, but just wanting out of my own head.

Warmed up and did some bar dips and strict pull-ups, using bands because I'm fat and still don't have the strength back to 100% in the shoulders, from lack of use. Did some jump roping and double-unders. I've been fighting with a calf muscle that keeps cramping up with any running or jumping, so am just getting to where I'm trying to ease back into some jumpy stuff.

Had planned to do some stone loads and paused bench, but then my trainer's son, who has a form of autism, wanted to do the workout with the group. We had a pair of athletes that are doing a competition this weekend, so they were doing the group crossfit workout, but as a team to scale it down, since they have a hard weekend ahead. Anyway, Casey wanted to copy them, so he brought out a barbell and jumprope, but was getting too close to where they were working, and his mom was running the group workout, so I decided to join Casey for the workout, to make our own "team" and lure him out of the way a little so he wouldn't get whacked with a jumprope. He and I swapped out jumping rope and doing jerks and front squats, and I just kept going till he was done...we went about 8 minutes, with lots of manly fist-bumps afterward, and he was happy, lol. So, hadn't planned on doing that, but it was a good warm-up for bench, and it's always fun to play with the boy. :)

Started to do some paused benching..plan was 5 sets of 5 with a slow descent to the chest, 3 second pause on the chest, just working at staying tight the whole time, as I tend to relax at the bottom or forget that I have legs to push with, too. I did get in 2 sets, but being a trainer and trying to workout is always a trick, because people will ask for help or want to chat you up, so I ended up doing only 2 sets with 85 pounds before it was time for me to pack up and go. They felt good, though, and I think I did well getting and staying tight the whole time. My back felt a little fried on the warm-up sets, so I put a belt on...first time trying to bench with a belt, but it felt good, wasn't as awkward as I expected, so I'll definitely use that for heavier work sets in the future, for practice if nothing else.

jamsk8r
04-17-2014, 07:30 AM
Kat, as far as why I decided to try sumo stance deadlifting, it's just an experiment, since it's a shorter ROM and stronger lift for some people. I had to start with the weight up on blocks, like 5" blocks to start, because my hips were so tight and weak I couldn't even get into position to pull from the floor, not a good position, anyway. I started there and just lowered the blocks gradually, as my hips got more flexible and also strong enough to hold that wider stance. I keep doing it because I just think it's fun, and know it's helped my hip mobility and strength, so even if it never becomes stronger for me than conventional deadlifts, I'll keep the sumo in the mix just for the other benefits. Ditto for box squats with a wide stance. Not sure they help my back squat at all, but they've definitely given me a way to work hip mobility and strength, and also to overload a bit, which gives me a false sense of confidence while doing below-parallel back squats. :D

Defining
04-17-2014, 12:01 PM
If I can join in, it's interesting that you needed to 'ease' yourself into sumo DL, Cheryl. I'm a freaking wreck when I try to use conventional DL technique, but the sumo is sooooooo much more comfortable/easier/stronger for me. Maybe because I'm short?...

Mad Donnelly
04-17-2014, 01:34 PM
Can someone describe the Sumo technique for deadlifting to me?

CherryPie99
04-17-2014, 02:22 PM
A sumo deadlift is done just like a regular deadlift except your feet should be pointed out at a 45 degree angel and your knees should track out that way rather then ahead. For **most** people this is easier to get low and it also is good for opening up tight hips.

Defining
04-17-2014, 02:44 PM
It's also often a wider stance - and you are grabbing the bars from in between your legs, as opposed to on either side.

Mad Donnelly
04-17-2014, 02:47 PM
Love it! Thank you so much!

Defining
04-17-2014, 03:04 PM
Sorry, actually just found a great reference for sumo DL technique:
http://www.lift.net/2013/09/25/sumo-deadlift-form/

IanG
04-17-2014, 03:08 PM
I am doing squats now. Those with bench and bicep curls are my favorites and seem to get the best results. I was afraid that leg work would upset my running but quite the contrary. Stronger legs help me run faster and squats seem to use different muscles to my distance running muscles so there's no pain running on leg day.

I took your advice and weight train in the morning and run at lunch. I have reduced my running to 3-4 miles as 6 miles a day was starting to fatigue me.

I have also tweaked my diet to get the right balance.

jamsk8r
04-17-2014, 03:42 PM
If I can join in, it's interesting that you needed to 'ease' yourself into sumo DL, Cheryl. I'm a freaking wreck when I try to use conventional DL technique, but the sumo is sooooooo much more comfortable/easier/stronger for me. Maybe because I'm short?...

You're probably just not mobility-impaired, like I am. :D

jamsk8r
04-17-2014, 03:50 PM
Ian, you're doing great on your weight loss journey, and that's a lot of miles under your belt. I love running long distances, but am laying off it till my calf heals up.

IanG
04-17-2014, 03:57 PM
Thanks jamsk8r. I have actually come to the conclusion that weight training is more beneficial for strength and physique than running.

I do like running but all it really does is burn a few calories and improve your heart and lungs. It gives you a nice butt too. But to build and retain muscle, it's all about strength training. So whereas I used to prioritize running, I try to prioritize my lifting now. And I must say, so far so good!

Defining
04-17-2014, 04:59 PM
You're probably just not mobility-impaired, like I am. :D

Oh, nonono, I have freaking horrible thoracic mobility. I think my lumbar/hips are just trying to make up for my lack of upper back mobility. ;)


IanG, it sound as though you are making great progress. Kudos, keep it up!

jamsk8r
04-17-2014, 08:13 PM
Had a great morning at the gym, mostly working, but was able to squeeze in a short workout with some of the peeps. We wanted to do something strongman, so went with 7 reps of ground to overhead (anyhow, but everybody ended up going with a double-overhand grip clean and push press/jerk)...I used 63 for this because I could not grip the freaking fat bar today, lol. My friend showed me later how to do a double-overhand monkey grip and just clean it like normal, worked great and I was able to clean 83 like it was nothing, so will be experimenting more with that grip later. Anyway, back to the workout, so 7 reps with the fat bar from the ground to pressed out overhead, then 60 ft yoke carry (used 235 today since I wanted to go beltless), 10 sumo deadlift high pulls with a kettlebell (used 44 lbs, should have gone up one and used the 53, oh well), then back 60 ft with the yoke and that's one round. We did 3 rounds, didn't bother to run the timer, just getting the work done. Took maybe 10 minutes, and was a good one. My legs were a little trashed from last night's front squats, so by round 3 they did not want to squat down to touch that kettlebell to the floor, lol. Anyway, fun little workout. If you have strongman equipment and experience with the yoke, you might give it try, or sub out something like a sled drag backward, sled drag forward on the way back, for the yoke, or heavy farmer's carry would be another good sub for that.

The reason we went with high pulls for the kettlebells, instead of something more dynamic like a kettlebell swing or snatch, was that the yoke tends to want to swing and put sheering force on the spine so it's a constant challenge to keep the spine stabilized and everything tight and safe, it's all fired up coming off the yoke, so we did not want to follow that up with some possibly reckless form on the kettlebell swings...in going with the high pulls it was easier to focus on (and to coach people through) just bracing the spine and keeping it there throughout the whole movement, and gives it a little break before picking up the yoke again.

jamsk8r
04-17-2014, 08:43 PM
Anybody else here trying to lean out/lose bodyfat right now? I know this is the 3FC, but since we have quite a few maintainers that stick around, I don't want to assume. I've got 20 or maybe 30 lbs that I want to peel off, and I'm hoping to do it without losing too much strength and muscle. The reason I say 20 or 30 is that, while I was at 162-165 for quite a while after my initial weight loss, and felt good there, I'm thinking I have more muscle now, so I might not need or want to go that low again. I did the bodyfat truck dunk test recently, and was at 29% with a lean mass of 137 or something like that, so according to their charts, dropping about 20 lbs of FAT would put me right where I want to be, which is as heavy as possible without being fat. I store fat in my stomach mostly, or that's where it's most noticeable, so while I don't feel the need for six-pack abs, I would like to get back down a size in pants and t-shirt, and dropping that weight would make the crossfit bodyweight stuff (like pull-ups and rope climbs) a LOT easier.

I guess my point is, if anybody else is trying to get leaner while still being able to lift heavy, and would like to share their journey over the next few months or however long it takes, I'd be interested. We could start a separate thread if needed, or if nobody minds, since this thread is active right now, maybe we could share here? The basics, I'm thinking: food, water, workouts, weigh-in results/measurements or however you measure your progress, and keep each other motivated to stay on plan. Any takers?

IanG
04-17-2014, 08:53 PM
Anybody else here trying to lean out/lose bodyfat right now?

Yes. I have been bouncing between 160-180lbs over the past 6 months or so. I am constantly tweaking my diet to achieve 160, or perhaps below into the 150s. I eat a lot of fish. But I also eat some carbs (oats for breakfast) because they seem to help fuel my workouts. But at my weight it is now very easy to maintain or gain unless I am strict with my cut. I am carrying fat on my stomach and legs.

I track my macros and that helps a little. But I have had major challenges with water retention and, I assume, muscle building because they screw with the scale. Heck, water can even screw with my measurements.

I am convinced there is a sweet spot between diet and weight training and cardio where I can both build muscle and lose body fat without the need to 'bulk'. But it is proving elusive. I am close now, however.

I seem to be heading towards a solution where my calories are low (1500 or so a day), protein is high (0.7-1.0g per lb of body weight), carbs are low-ish (residual of calories..about 100g a day), and fat is low-ish (30% of total calories) but good fats (i.e. omega 3s). All based on trial and error and what seems to work for me. Keeping my sodium in check appears to help as well.

I want to be lighter because it makes my running a lot easier (5lbs makes a huge difference in pace). And, heck, might as well go for the six-pack seeing as I have come this far!

jamsk8r
04-17-2014, 09:51 PM
Thanks for the comeback, Ian. I'm thinking new thread would be the polite thing to do, because this has been more of a workout and general lifting chat thread, and it's a good one...probably don't want to clutter it up with a bunch of "here's how my eating went today" posts. I'll give the others a chance to put in their 2 cents, and if there's enough interest for a new thread focusing more of the weight loss for lifters, then I'll start one up tomorrow. I went ahead and changed my ticker and profile to reflect where I'm at right now.

As to the bulking and cutting thing, I've never intentionally done either, but think I may have to learn, now that both muscle gains and fat loss seem harder to achieve. I'm probably in for a long road to get back to where I was, because this time I don't have that noob thing going for me, where a person can easily pack on muscle weight, size and strength while eating in a deficit and shedding fat. I've got some ideas on that, but don't want to go on about it here, till the peeps have had their say on whether to start a separate thread for this or not.

katerina11
04-17-2014, 10:57 PM
I'm game for a new thread. I have about 35 lbs that I want to lose, and then stop and see where I am.

I love reading what people are doing for workouts.

katerina11
04-17-2014, 11:19 PM
I have read through all of the replies from today twice now i'm excited to post to a thread that focuses on strength training and weight loss. :carrot: it is exactly where i am these days.

Thursday
conditioning. i was not at my best. i had a migraine later on that day and today was the start of TOM, so it all finally made sense. chalk it up to aunt flo being a biyatch.

120 yards with sled +200 lbs forwards
30lb incline db press x10
90 lb lat pulldown x10
10 russian twists
120 yards with sled +200 lbs backwards
15 lb curl and press x10
100 lb machine row x10
20 tire slams against wall side to side
120 yards with sled +200 lbs side ways
1-hand kettlebell swings 16 kg bellx20 each arm
20 fighter figure 8's with 16kg kettlebell

Did that circuit twice.
I was supposed to do that set three times. uh. no. took me far too long to do that. almost an hour and a half.

Today
deadlifts. took it easy and did a quick ramp up and some heavy singles and called it good.
135x5, 160x5, 185x5, 205x3, 225x1, (add belt and chalk and mixed grip) 250x1, 275x1x5

Nutrition
2079 a day average for this week.
about 130 grams protein a day.
224.6 last week
222.8 today
(TOM is affecting gains/losses so won't know until next week if i am being effective, but i think under 2100 a day will be fine for 1lb/wk loss)


jamsk8tr i hope you do start a thread. i can just transfer today's stuff over there. i hold lots of my extra fat in my abdomen, too. not fun.

Defining
04-17-2014, 11:54 PM
Your call, dudes and dudettes - if most of the participants are game to tweak the subject of the thread, by all means keep on here! But it's also cool if you'd rather start a new thread with a more targeted topic. I have ~30-40lbs to lose, and would also prefer that most of it goes in fat, NOT muscle - looks like most of us are in the same boat, at the moment. :p

I finished my 300 swing 'challenge', took a week off (which was brutal, I was super fidgety), and am now aiming for 200xhip thrusts + 100m farmer's walk every day, in addition to daily workouts (or intervals, or 'active recovery', depending on the day). My posture is really bad, and I have some pretty significant upper back/neck pain from it - so the majority of my 'extra' activities are aimed at remediating that, for the moment.

I am crossing my fingers that by the end of the calendar year, I'll feel better about my alignment/movement patters/form so I can really start digging into the heavier side of lifting!

IanG
04-18-2014, 01:25 PM
I did 55 minutes weight training today. I do not know the names of everything I did but some of my highlights include:

Bicep curls with a dumbell: 80lbs x 10 reps x 3 sets
Squats: 165lbs x 10 reps x 3 sets
Bench: 85lbs x 10 reps x 3 sets

I am so hopeless at bench!

I then went for a 4.25 mile before lunch.

Down another 1lb today. Calories will be about 1600. Protein was 150g (salmon, cockles, crab, oysters).

jamsk8r
04-18-2014, 05:48 PM
Hey all. Sorry, I didn't leave myself enough time to this morning to get on the computer before work. Since we're all here already, and nobody seems to mind, shall we just keep on with this thread?

My freezer is completely devoid of diet-friendly protein at the moment, so I need to hit Costco today to restock. Also need to hit the gym again since I didn't get a chance to squeeze in a workout for myself this morning when I was there.

I need to talk to my trainer today, show him the fat test truck results, since he was out of town, see what he thinks as far as an eating plan to start with.

I'll report in later with the food plan and a workout report. Will start weighing and recording everything tomorrow. I'm out of the habit of daily weigh-ins, but find that helps when I'm trying to drop weight, to keep me on track with my eating, but also because I like to take the daily numbers and track the weekly average weight, since it shows more of the trend, which is IMO a truer picture of what's going on with the scale, since it smooths out the daily fluctuations due to female issues, water retention from lifting, etc. Plus, I'm a data nerd...probably why I like crossfit and lifting...lots of details to keep track of, lol.

jamsk8r
04-18-2014, 06:03 PM
Kat, that circuit looks brutal...120 YARDS with the sled each time? I'd still be at the gym trying to finish, lol! Can you explain what the tire slam on the wall is?

Ian, I love seafood...wish I could find a source for good seafood at a better price...the price of salmon is about ten bucks a pound right now...it's killing me! I'd eat that every meal if I could afford it. Working on tweaking the budget to see if I can't squeeze a little more out for the clean eats budget.

Defining, congratulations on finishing your challenge. I love kettlebells, but all I really know how to do with them are swings and snatches. I'm sure I could be getting a lot more out of them if I learned some new movements. Glad you are working and seeing progress in your posture. We have a gal at our gym that came in severely hunched over from years of sitting in too-big office chairs at a computer (she's very petite). The doctors told her there was nothing she could do, but she's seen major improvement over the past year from crossfit and lifting, just strengthening those muscles so they can do their job.

katerina11
04-18-2014, 06:13 PM
:D hey everyone!

ian, i am hopeless at bench, too. i was looking at my 1rm on exrx, and for my weight (in the super heavy weight class. ugh) i am a novice at bench. :o

defining, what was the swing challenge? like, kettlebell swings? i like those. they are lots tougher than they look.

jamsk8r, i tend to stop at the 60 yard mark and pant before i turn around and go back. it's back and forth total 120 yards for each walk with the sled. it takes me for freaking ever to finish conditioning day. i am definitely not conditioned. ETA: oh tire slams! they're cool. you take a regular sized tire (lots laying around in the yard outdoors at the gym) and hold it with both hands (with gardening gloves), stand with your back against a wall and slam it on one side of the wall, and then swing it in front of you to the other side. back and forth. it's fun, but really gives your shoulders and lats and obliques a good workout. in my city there are mostly stone walls, instead of wood fencing. i live in a desert town.

today was bench, and here it is..
barx10
65x10
85x10
95x5
105x5
115x3
80+chains x3x10
120x1x3

i had to get back and take care of the kids as they are out of school. so that's all she wrote.

today's weight was 222.4, so still seeing a loss, which is fantastic. not just a fluke.

Electro
04-18-2014, 06:23 PM
Well I am new to posting on this thread, as well as to lifting, but I like the idea of being able to talk about the diets that support our lifting goals as well as the weight training. The is too much crossover to ignore the food side of the program as well.

I am in weight maintenance, but at a higher weight than I would like to be long term. But as attributed to coco c, at a certain age a woman has to choose between her *** or her face. I had lost a large amount of weight and not only was I stalling, my skin was not keeping up with the weight loss. So I switched targets. From weight loss to fitness, because I believe we can have both, if we are willing to work for it.

I've been working out since november to gain some general fitness and basic strength. (I was very unfit). I am now working on a program with a trainer to build muscle mass over the next 12 weeks. We've done some 1 rep max testing and are now conditioning at the moment but there are already positive changes in my strength.

I am generally uncoordinated and lack a sense of balance and of my physical self when it comes to my holding correct form. thankfully my trainer is patient.

I am also starting to run as I want to keep a functional and rounded fitness. My ultimate aim is to move my fitness out of the gym and into active sports and hobbies, with some focus on maintenance. But I am going to work on that over the next 12 months. I am also hoping that I will be able to eventually return to weight loss and take off the last 10 kilos even if it is slowly.

So a lot going on, and even so I am still in bed late in the morning. I love public holidays and long weekends!

Jen!

katerina11
04-18-2014, 09:35 PM
hi, jen! i was never the athletic type, either. in december 2011, i did ten bodyweight squats and was so sore i couldn't sit on the toilet without wanting to cry for a week! and i am not coordinated, either. it takes me a while to learn the motor patterns.

if anyone needs some inspiration, here is a woman who works out in my gym. she is 101 years old and she pushes the prowler on days when she feels good enough to do a workout outside.

https://www.youtube.com/watch?v=U4B54chj3SA

Electro
04-19-2014, 05:23 AM
KatErina, she is awesome. I want to still be pushing more than a zimmer frame when I am that age! But I need to start now?

I am amazed by how quietly the extra strength sneaks up on me as I am working out. Thanks for the support!

I will post my routine as I do it over the next week or so. We are modifying it slightly.

I am also working on getting strong enough to do pull ups. Currently I working the negative as a starting point (get up there and hold, get up there and control the lowering). Can't wait until I can just grab the bar and rip out a couple of good ones!

jamsk8r
04-19-2014, 06:49 AM
Welcome, Jenn! Ditto on the pull-ups. I can do kipping pull-ups at this weight, but only because I know how to work the kipping swing, lol. I lost my strict pull-ups when I packed on the extra 30 pounds I'm sporting these days, and would like to have those back, so I've started working on that. I've also never been able to do a dip unassisted, so am working toward that goal...long way to go there, but like you are doing for the pull-ups, hold at the top, lowering slowly, holds at the bottom, plus I'm using bands to do some reps. Know what you mean about the old skin not keeping up, lol. I've been pretty lucky as far as my arms and legs, but my face definitely looks a lot more wrinkled after losing a lot of weight, and I have extra skin on my stomach. It definitely shrank down some, but I'll be 45 this year, so it's definitely not as springy as it would be if I was younger. Still, definitely beats being obese, IMO. I never want to go back to being the person that got out of breath walking up a flight of steps or who could not run more than 30 seconds without feeling like I was dying.

Kat, thanks for explaining about the tire slam exercise. There's one they do in crossfit workouts that they call a tire slam, but it's hitting a big tractor tire with a sledgehammer. I was trying to figure how you were doing that against a wall, or was thinking maybe she means flipping a tractor tire against a wall, but I couldn't figure how that would work...LOL! That sounds like a good one. I don't have a stone wall, but could use the side of my house, I think. BTW, thanks for sharing the video...she is great!

I guess this makes me a wimp at bench, also, since my last 1RM was 120 lbs. I'm getting stronger, though, so it will come.

jamsk8r
04-19-2014, 07:41 AM
I think I forgot to report in about my workout yesterday. I went in and only had time for the crossfit workout. Meant to do my speed pull (deadlift) session that I missed this week, but the gym was closing, I still needed to get groceries on the way home, so punted for another day. Here's what the crossfit workout was:

As many rounds and reps as possible in 10 minutes of:
12 Toes to Bar (hang from pull-up bar, touch your toes to the bar = 1 rep)
6 Power Snatches 115/75 (115# for men, 75 pounds for women)

I can't do Toes to Bar right now, so I did the same movement lying on the floor, just holding one of the support posts for one of our pull-up rigs, and doing strict leg raises, touching my toes to the pole, lowering under control. It's a good sub and an ab-killer if you do it right.

I used the 75 pounds for the power snatches, and got 5 full rounds plus 9 reps of the "toes to pole" ab torture in before the ten minutes was up. It was a good workout. :)

I talked to my trainer about how to approach the leaning out thing while strength training. He suggested I keep my protein to about .7 g per pound of lean mass, so for me that's 138 x .7 = 96.6 grams a day, so around 95-100g a day would do it. I'll also start with about 40 grams of fat per day and see how that works for now. As for carbs, he knows I eat paleo mainly, which makes it hard to get the carb grams and calories up there without getting too sugary, but he said just pound the veggies, have about 2 servings of fruit a day, and he has me trying to eat half a sweet potato at least 4 meals a day, along with the broccoli or spinach or asparagus I normally use for carbs, and we'll just see how that goes, adjust in a few weeks if needed.

Back to the lifting topic:

We just finished doing a 9 week strength training cycle on conventional deadlift, back squat and floor press. We'll be testing 1RM in all those either this week or next, I think. Then, we're going to do another cycle but switch out the lifts. I know my trainer is thinking front squats, overhead press, and I'm not sure what he's thinking instead of deads. I'm thinking I'll ask if I can do this next cycle with sumo deadlift, now that I can pull from the floor with decent form. Front squats I'd love to build up, so I'm good with that one, and strict press/overhead press will be a good one for me, too. I'll keep on with back squats, conventional deads and bench pressing, but use them as accessories mainly for this next cycle. I'm excited to see how this last one went. I definitely feel like my back squat has probably gone up, and maybe my deadlift. The floor press, I'm not sure, as the left shoulder still wants to fail around the same weight. I'm thinking I could probably build up stability there if I put in some bodybuilder type accessory work for shoulders and arms. We'll see.

katerina11
04-19-2014, 11:47 AM
i really wish i could do a pullup. i wish i could do a negative pullup. i wish i could hang on the bar for more than ten seconds.

aside from my big three lifts, i have some other goals that i will share.
strict pull up
pistol squat
muscle up
8 minute mile

if i can do those, i will feel well rounded. getting to a more reasonable weight is the only way i think i will accomplish those. i can already swim a mile, which was a goal. it was surprisingly easy, as compared to what i thought it would be. probably because all my fat helps me float. haha.

we do tire slams with a slegehammer, too. i didn't know what to call them, so just called them sledgehammer to tire. :o we use a 20lb sledgehammer and it wears me out pretty quickly. and we do tire flips, too! i love them. all things i can do bc my fat doesn't matter, so of course i love them.

on the paleo diet can you eat green beans? i forget the rules.i am not very good with rule following in general. i am even gluten intolerant and will often say FUGGIT and eat an english muffin at breakfast and i will eat cupcakes for birthdays, too. small amounts like that don't bother me. and sprouted bread doesn't bother me, either.

all i am doing is 130 grams protein and let the rest fall where it may. cap of 2100 calories a day. or weekly average cap, if i lose my mind and eat a pint of ice cream one day. haha. IIFYM is pretty much the only way i can comfortably diet. i get super fiesty and rebel. i wish i had more control and could carb backload or carb cycle, but i am not food disciplined.

jamsk8r
04-19-2014, 02:34 PM
Kat, I'm not a paleo ****, so I'm not sure about the green beans. I'd eat them if I wanted to, but they're not that appealing to me, so I don't unless it's the best looking thing at a potluck, lol. I originally gave up a lot of the non-paleo foods to ditch the calories, like bread, cheese...I wanted more food and could get a lot more calorie-counting bang for my buck without that stuff. Other stuff I gave up, like ice cream, because I couldn't keep it in moderation if it was in the house. Super sugary stuff I gave up later on because after ditching high fructose corn syrup and high sodium stuff (which pretty much includes the bulk of processed foods), things like candy and soda started tasting way too sweet. So, I'm an accidental paleo eater, that tripped this way via calorie counting, which is how I lost 75 lbs the first time. This time, I feel like a bit of a noob at some of this, because it's a bit of a different game trying to keep my calories up, and while I'm definitely not eating low carb enough to go into ketosis (which I don't really care to do), it's hard to get my carbs up where I'd have kept them last time. I'm thinking, "what she said" as far as macros, just try to hit the protein, make good choices, let the rest fall where it may, and track it so I can see what to change when the weight loss stalls out.

You can have those stinking pistol squats, lol! I'm guessing your trainer is helping you with that, but if it helps, a good place to start is to squat to a high box or maybe a tire, gradually either lower the box height or throw a stall mat scrap under your feet to get a little more squat depth. You can also practice full depth ones while holding onto an assistance/resistance band that's attached to a pull-up bar or beam overhead. When you get close, the easiest one to get is usually to tuck the other foot behind and rest it just below the calf muscle on the standing leg...a little easier to balance that way. Also try a counterbalance, take maybe a 10 lb plate and hold it between two hands, stretch your arms out in front and straight like you just bench pressed the plate, and try the pistol like that...it can help keep you from falling on your butt till you find your balance without it.

jamsk8r
04-19-2014, 02:36 PM
haha...apparently you can't say "en ay zee I" on this board...that's what the **** is for. I'm probably flagged somewhere now, lol!

jamsk8r
04-19-2014, 03:29 PM
Anybody have a good split they do for arms and shoulders? I'm feeling pretty clueless about that, but feel like focusing on those smaller muscles in and around the shoulders might stabilize the joint and keep my shoulders healthier in the long run. I also think some good old bis and tris work could help my bench, being able to squeeze/grip the heavier atlas stones (my trainer is anti-tacky, which, can't blame him since it is messy) and pull-up goals.

I feel like I'm doing okay working lats since I threw in some wide grip strict pull-ups (with a band, I'm not all that, lol) and more barbell rowing. I've been working hamstrings more, too, using RDLs, glute-ham raises, and good mornings, though some days I'd kill for a good old hammy curl bench just to do something different!

ETA: almost forgot. Weigh-in this morning was 192.4, mostly water weight I'm sure, since I was bloated up like crazy from a couple of high-sodium days, but that's a pound and a half I don't have to lug around, so I'll take it! ;) I'll wait to change my ticker till I have a week's worth of daily weigh-ins, and just put the average of all those on my ticker...that way I don't have to keep moving it up and down with the daily fluctuations that occur.

Electro
04-19-2014, 08:15 PM
Katerina, I wish I could do anything regarding the pull ups. At the moment I throw myself at the bar and hope I don't just fall down! :) or at least try to keep my dignity while I drop!

At this point it sounds as if you guys are further ahead than I am with the weights work. I am still trying to get my terminology right and some basic form.

I do have goals for the next 12 weeks which include

Pull ups (one will do for now)
Run 5k (I do metric, but even so I know an 8minute mile is an impressive aim, I am just aiming for the distance for now. Want to get to a 30 min time in future though).
Drop a dress size
Increase strength. At the moment I am using back squats and bench press as my measures.

After that I will reassess.

IanG
04-19-2014, 08:58 PM
I did an hour at my second gym today.

I got my squats up to 165lbs.

My second (weekend) gym is funny. There are very strong guys/ladies there. At my regular (work) gym, I am one of the heaviest lifters.

I also ran 3.5 miles later in the day.

Food was oats, fish (cod, oysters, Hilsa, shrimp) and salad.

jamsk8r
04-20-2014, 11:40 AM
192 on the dot this morning, so the scale is moving the right direction. Rest day yesterday, but I got my food cooked up for the next few days.

Jenn, had to laugh at your pull-up description. That's what I feel like trying to get a strict pull-up these days.

Ian, good job on the squats. Funny what a difference there can be from one gym to the next. That's how it was going from the YMCA weight room to crossfit, and I'd imagine it would be about the same difference if I ever made it to a powerlifting gym.

Going to the gym later. I clean the gym on weekends, so that's what I'm doing today, but since I took a rest day yesterday, thinking I'll do something while I'm there. Was thinking atlas stones and deadlifts today, but my back is feeling pretty lit up, not sure from what. Guess I'll see how it feels after a good warm-up.

katerina11
04-20-2014, 01:26 PM
my back is acting up, too and i can't sort what the cause is. it feels very tight in the thoracic region. i don't think it's from deadlifts on wednesday, but i've never had any thoracic issues after benching (benched on friday).

the gym is go to a pretty small, and there are lots of people who work out there who arent interested in powerlifting, but just want to lift with the coach/owner. he's a really cool guy who has a total of 2116. :shock:

i have gotten to see a couple of big benches, which was awesome to watch. one guy benches 500 for reps. mind = blown.

ian, wtg on the 165! my squat is pretty messed up. i keep telling myself that at this time next year my squat will be much improved, but i still sit in the pity pot pretty often when i think of my squat.

jamsk8r
04-20-2014, 01:53 PM
So, seems like a few of us are working toward the goal of getting a strict pull-up. Of course, taking some bodyweight off will help, but I'm thinking I can approach it from a linear strength progression standpoint, too.

My idea is to start with whatever assistance band (or combination of bands) will let me get 3 sets of 5, then next session go for 4 sets of 5 reps, if I get that, then next session 5 sets of 5 reps. When I can get 5 sets of 5 reps, then I'll drop down a band size and start over with 3 sets of 5 (or work up to 3 sets of 5 if needed), then when I get there, go to 4 sets of 5, then 5 sets of 5, drop down another band size, etc.

If I can't hit all my reps, I'll just repeat that attempt next session, so say I'm trying to get 4 sets of 5 reps with just the green band, and I get 5-3-2-2 reps, then next time I'll try again, maybe get 5-4-3-2, and just keep repeating that attempt until I get 5-5-5-5, then I'll start going for 5 sets of 5. Hope that makes sense.

What do you think? Anybody else want to play? I'm thinking I will put this in Mon/Wed/Fri since those are days I'll definitely be at the gym. I might take the same approach to dips, and just see what happens.

jamsk8r
04-20-2014, 01:57 PM
Okay, that was a bad example I made up, because obviously if I'm going for 4 sets of 5, I'd at least be able to do the first three sets of 5, lol. So it might be more like 5-5-5-3, but please forgive me. Trying to do too many things at once, here. lol.

katerina11
04-20-2014, 06:20 PM
ill talk to my coach. i bet we could work that in for conditioning or bench day. i need to get a set of bands!

Electro
04-20-2014, 07:35 PM
http://www.bodytribe.com/2013/01/17/how-women-can-do-pull-ups/

This was a bit long winded, but gives me more to work with. My trainer started me on the negatives (hence the throw myself up and hope to make it looked like it was planned) and we have lats as part of my strengthening routine.

I have had the laziest weekend for Easter, but am heading to the gym after posting here. :D

Electro
04-20-2014, 07:37 PM
Not having much luck with posting today. All over the place.

.

jamsk8r
04-20-2014, 08:55 PM
Jenn, that was a long article, but sounds like a good plan.

Went and did my gym cleaning. Did not do a workout. Should have done the workout first, because by the time I finished gym cleaning I just wanted out of there and to go home. Lame, I know! Back to normal tomorrow.

On the plus side, my eating has been totally on plan, and no crazy cravings for junk. Cleaning up the eats is probably why I'm feeling half worn-out from doing nothing. I usually have a couple days' slump just from the carbs being lower, since I'm not taking in any high-carb sugar-bomb stuff. It'll even out in a few days, and in a week or so, energy levels should go up.

Early to bed for me, then gym first thing. I need to come up with a way to force myself to drink more water. :(

Electro
04-21-2014, 12:03 AM
The gym was empty when i got there, so i did my legs workout and then played with some of the stuff from the article. I did some of the hang exercises and practiced packing my lats while at the bottom. I was able to make partial progress on the pull up that way. I also did negatives while no one was there. Still bad and this time I got to see what I was doing in the mirror. Hilarious.

There is this old gent who comes in and does weights. He was behind me the other day as I was lifting my baby weights and I was watching in the mirror as he seemed to be standing at the pull up bar, his forearms were straight down, his elbow bent to 45 degrees and he was swaying side to side. I assumed he was standing on a bench and warming up. But when I turned around he was hanging there like that. Just swinging from side to side before launching into a set of pull ups, chin ups and mixed grip.

He dropped down, no sweating, no huffing or grunting. Just threw on his jacket and left, looking like a hunched over old man!

I can do an assisted dip with only low support, but there is a weakness in my muscles that affects my pushups and my pull ups at a specific point in the progression. I want to do pull ups effortlessly like that guy! It's going to take a lot of practise. Ouch!

RVAscreenwriter
04-21-2014, 10:41 AM
Hi, y'all! I am new to the thread, and new to exercising again. I don't know how, but I fell into a state of blub for a year. I just got back into regular exercise and doing weights about three weeks ago.

Ian - way to go on the squats!
jam - totally jealous of your eating on plan. Yesterday (Easter) was a disaster for me. I'll just have to do better today.

Since I just got back into lifting, I'm struggling a bit with my impatience at not lifting what I could when I was in peak shape. I know how dumb that sounds, but <shrug>

Right now, I'm only doing 75lb. American deadlifts (5-5-5), 75lb. bench press (5-5-5), which to me are my gauges of my own strength. My big thing is breaking the 100lb. barrier with my deadlifts. That will be a fine day.

jamsk8r
04-21-2014, 04:37 PM
RVA, welcome back! Can't wait to hear when you break that 100 lb mark on the deadlift!

Jenn, WTG with the work on the pull-ups. I tried doing one today, just for kicks, but don't think I moved my torso more than it does tightening my lats, lol.

I went into the gym all prepared to do back squats, but my trainer decided we all needed a deload week, so no heavy lifting this week for me. He wants us to test all 3 lifts next week (squat, floor press, deadlift), though. Can't wait to see if I got stronger. Hoping for at least 5 lbs each on my previous deadlift and squat 1RM attempts. We'll see next week!

I put the strict pull-ups in my warm-up today, three sets of 5. Had to use a big green band plus a smaller red one to get the job done, but it's a place to start! Also put in bar dips, again three sets of 5 reps each, and used a green band for those. Finally, I figured I'd go ahead and work on my glute-ham developer (GHD) sit-ups, as I've let those slide some...did three sets of 10 reps each for a starting point.

Our workout today was just the crossfit group workout:
Run 400M
17 Overhead Squats 115/95
3 rope climbs
Run 300M
13 OH Squats
2 rope climbs
Run 200M
9 OH Squats
1 rope climb
all that one time through, for time.

I have a calf injury that's been super slow to heal and isn't ready for running yet, so I rowed the same distance each time, I used 45# for the OH squats since I am working on fixing my form on that lift (learned it wrong, now relearning it in a way that's healthier for my shoulders), and I did one rope climb per round, again because of the calf muscle, BUT, those were my first rope climbs since the injury, since every previous attempt resulted in the calf muscle cramping up so bad I couldn't walk on it. Very happy with that sign of progress! My time was 11 minutes and change, I think.

My trainer said the next strength cycle will be based around front squat, overhead press (aka strict press, no leg drive), and power cleans. For myself, I want to keep deadlifts, back squats and bench pressing in the mix, since I'd like to compete at some point this year. I've come up with a tentative plan for making that happen:

The group strength days are set, so I can't change those, but it did work out that I can add in the other lifts as follows:
Mon-front squat
Tue-overhead press
Wed-rest
Thu-back squat
Fri-bench
Sat-deadlift
Sun-rest

For deadlift I want to pull sumo for a while, see how I like it. For bench, I just need to keep working at getting into a good position, working the pause bench for powerlifting, and I feel like it's new enough to me that if I just keep it in the mix and work on improving my technique, my bench numbers will continue to improve. Only time will tell how this volume goes over, but I've done it before, just not quite as heavy, so as long as I don't break anything it should be fine for 9 weeks.

katerina11
04-21-2014, 08:20 PM
I've thought about working on a strict pullup with you guys, but I think it might mess with my head to focus on weight loss, the big three *and* that. I am not very good at multitasking. I will watch on the sidelines and cheer for you all, though. :carrot:

Hi, RVA! Do you really write screen plays? That's one of the coolest jobs out there, IMO. I was friendly with a screen writer a number of years ago. He was so brilliant and sweet and interesting. Strength comes back quick. I bet you hit 100 soon! Glad to have you aboard. :)

Cheryl, It looks like a solid plan. Will you do WOD's as well as the strength stuff every day?I only do conditioning once a week. I might melt in a puddle if I did more.

Do you do all 17 OH squats in one go??I struggle mightily with those. I got up to 90 pounds for 1 rep. And never did more than 5 reps for the bar. Such a tough lift.

I have 13 days.of training left before I go to my first meet. Today was squats.
Work up to a couple singles at 165. One without a belt, which had a forward lean. Belted much improved for the second 165. Then:
175x1 190x1 205x1
Add wraps for the following two squats:
205x1 205x1
No more wraps
190x1 190x1 190x1

Good mornings 135x5 145x5 155x4

Solid. Getting excited. That first 205 without wraps was going really slow on eccentric, and I got no stretch reflex. I basically paused in the hole waiting for the "UP!" cue from my coach, and then pushed like **** to get past my sticking point in concentric, where my squat stopped despite me pushing up with everything I had. It finally started moving again, and never dipped, so coach said it would have passed. The others were fine. Hard, but solid.

I still need to work out cues, but I was surprised about how well those lifts went. I always rack the weight too soon.

Weight today was 223.6, as expected after Easter. If I keep my head screwed on straight about food, I am pretty sure I will be 220 or so by next Monday.

jamsk8r
04-22-2014, 07:56 AM
Kat, solid work on the back squats! How are the knee wraps different from lifting without them? I haven't tried them yet, or sleeves or anything. I am trying to learn to "fight through" heavy weights instead of dumping them. In crossfit they don't really use spotters, even on max effort days, so they train you to bail when you get stuck. I've had to retrain myself to use and rely on a spotter or pins, lol.

I really want to break 200 on that lift. 185 was my best ever 1RM before I blew out my shoulder, 175 was my most recent one. (last fall?) Hoping to at least hit 185 in the gym next week.

I'm excited for you about your first meet! Can't wait to hear all about it. Do you know what your attempts will be yet? What federation is the meet with? I'm so confused by all the different federations and wish I knew what to pick as a natural lifter.

Regarding the overhead squats, for that particular workout, no, they were not meant to be unbroken, since the prescribed weight was on the heavy side for a crossfit workout. Most everybody had to break up the first two rounds of squats into 2 or 3 sets for the first round, 2 sets for the second, and then everybody TRIED to get through the final nine without dropping the bar, but that only worked for some. The peeps that were doing the prescribed weight pretty much hit failure there and had to do the final round in sets or 2 or 3 reps each. There was much bar dropping and cursing all around, lol.

I'm getting antsy already from not lifting anything yesterday. I think my only recourse will be to try to go heavy in the crossfit workouts this week, so I don't go crazy. I'd rather be deadlifting.

katerina11
04-22-2014, 09:10 AM
Squats have always been tough for me. I have a very weak right leg. The same leg where I have had hip bursitis back when I was going cardio classes, where I got continual shin splints when I tried running, and how hip flexor issues.

My hamstrings and glutes and all the tiny muscles in my right hip are so weak that I can not do a single body weight backward lunge without looking like a drunk giraffe. The left leg as stabilizer for backward lunge? Totally fine. NBD. So coach ID'd that and has been making me do all sorts of lunges etc. It's also why he focuses on the prowler and sled for me. Heavy sled work means each leg works independently. And I can feel it in my squat. I used to shift my hips to the left on concentric just to get up. Even with weights like 95#, there was a shift. And a very pronounced forward lean.

So the squat working at 205 was a flippin miracle. :carrot:

/babble about my broken squat

I *love* the belt and I do not love wraps, but they do help. As soon as my form breaks down, I put on the belt. We only break out the wraps for meet preparation and man, those wraps are painful!! I got a big calf cramp yesterday after and today my calf is still super tight. The cool thing about wraps is I can sit into the squat and feel like I have a prayer in **** of getting back up. lol 205 without wraps feels absolutely terrifying. 205 with wraps is heavy as an elephant, but something I can control and take care of.

/babble about wraps

Do you use a belt? Belts are god's gift. I didn't start using one until recently. If you don't use one, I can almost guarantee that you have 200 in you today if you put a belt on. If you use a belt but don't fight, you have at least 190. Add wraps? You already have 205. GO GET IT!! (next week, of course :D )

OH Squat... yeah, those OHS are really really hard. What happened to your shoulder? You might have said earlier what happened, but all I can remember are blood chem numbers and max weights. haha (used to be an ICU nurse).

You must have some really strong people at your gym. I just am amazed at a 95# OHS. My front squat is also in the toilet. I am stuck at 95x5.

Today is conditioning. It will be light he said. I am fighting an illness plus we are narrowing focus until the meet.

I think I have really needed a thread like this. Thanks for letting me babble here.

jamsk8r
04-22-2014, 01:26 PM
Hurray for babble about lifting! lol. What you said. Glad to have found a place to talk with others who are lifting but also trying to lose weight, which half the time feels like odd goals to have at the same time.

What you said about OH squats. I've never been great at them, because my shoulders are tight, and my right wrist is pretty beat up from too many years of manual labor, so it doesn't want to bend sideways...makes it hard to keep a good grip on the bar with my right hand. Wrist wraps help there. I think my 1RM OHS is 100 or 110? Been a while since I did that one. What I like about crossfit is that the workout is different every day, so it's never boring, and though it may be awful, it's usually short. :)

I do use a belt...same as you, just when the weight gets heavy enough that I feel my form going to heck. I am learning to grind through, but I don't think I've gotten quite to the level where I need to be. I'm planning to put in more pause squats as an accessory this next cycle, to work on that some. A lot of guys at our gym have started using neoprene knee sleeves, but I'm not sure if we've got anyone that knows how to put on knee wraps. I would like to try them and learn to use them, as a way to overload, but also since they're allowed in some feds for raw lifting. Seems like a good idea once you get the weight heavy enough.

Regarding the shoulder, I've just had minor biceps tears in both shoulders over the past 5 years..first the left, then the right, then the left again, and that last one took 9 months to feel normal again. Now, I'm just super cautious and have been trying to train smarter, give it a day off when it feels like it needs it, either due to workouts I've done or on-the-job things. Lately I've been peeling some big cedar logs for a client who wants them to have that hand-peeled look, which is rough on the shoulders and the low back after a couple hours of pulling the draw knife (and on the butt...try sitting on a log for 4 hours straight, lol), so before and after going out to peel logs, I try to lay off anything that's going to beat me up too bad.

jamsk8r
04-22-2014, 01:39 PM
Today's update:

191.2 again on the scale this morning, same as yesterday. Maybe will get into the "for reals" weight loss from here on out, rather than the big water-weight dump. My legs are no longer swollen up from too much sodium, which is nice!

Workout done. Just the crossfit workout again:

5 minute workout, as many rounds and reps as possible of
5 power cleans (165 for men, 110 for women)
5 box jumps (30" for men, 24" for women)

Been a while since I did ANY jumping, since I was trying to heal up that calf muscle that just would not quit cramping up on me the last few months. Tried out the 24" box jump, and I could do it, but it was super dodgy, and I knew after doing the cleans that my quads would not want to play, lol, so I went with an 18" stack of smaller boxes for a first endeavor back into box jumps. For the cleans, I just did 85, since my wrist was all locked up from yesterday's overhead squat abuse. I got 4 rounds plus 3 power cleans, I think.

then we rested for 3 minutes, and did another 5 minute workout, this time for as many rounds and reps as possible of
10 kettlebell snatches (53# men/35# women)
5 bar-facing burpees, which just means to stand facing the barbell, do a burpee, except when you jump, you jump over the barbell instead of jumping straight up in the air.

I did that one as it was written and got 3 rounds plus 11. Thought I'd have gotten more, because I am the BOSS of kettlebell anything, but either I lost count or I suck really bad at burpees...probably the latter, lol.

katerina11
04-22-2014, 06:14 PM
are you a carpenter? sounds like you do something artistic, which is awesome!! you and screenwriter kick *** at the whole earning money doing something cool thing.

oh, i meant to answer your query about federations. i am lifting through NASA (Natural Athlete Strength Association). They have raw and equipped. I don't know if I have the guts necessary for a bench shirt, so I will probably stick with raw. My coach did equipped and raw and enjoyed equipped. I think he would be thrilled if I went for equipped.

what feds are in your area? NASA is pretty much all that is here in New Mexico.

today was benching. had to cut session short r/t haircut. i am very happy with my new stylist, but sorry i pushed bettie bangs. my hair is too thin and fine for it and he warned me. at least i got all that damaged hair wacked off.

Defining
04-22-2014, 11:14 PM
You guys are awesome.

I would also be pretty excited to manage any kind of pull-up. And I also suck at OH squats. Often, I don't have much to add, but I'm really enjoying having the opportunity to read through your posts!

RVAscreenwriter
04-23-2014, 12:44 PM
Hey, y'all - So, I personally am not aiming to do a real pull-up until like, a year from now. My legs are kind of Clydesdale-ish, even when I'm in super shape. It's tough fighting gravity with those things weighing me down. Right now, I'm doing assisted pull-ups using 45% of my body weight as a counterweight. I'm hoping to reduce that to a third of my body weight within a few months, or so.

I think that I'm stronger than well... I thought. I just got back into weights, as I mentioned before, about three weeks ago. So, I'm kind of testing the waters. I have been playing it pretty safe. I was just going through my American deadlifts today at an increased weight (95lbs 8-8-6) and thought 'I could do better than that.' Then, wouldn't you know, someone's trainer said to me, "you know, you have great form. I bet you could add another 15 lbs. and challenge yourself a bit more."

Also, my leg presses at 165lbs 10-10-8 were challenging, but...

Basically, I'm undecided as to whether or not I should up my submaximal, higher rep weight loads, or what. Thoughts? Also, yeah, I'm trying to lose weight while building muscle. Say what? So confusing. Glad there are others out there going through the same thing.

jamsk8r
04-23-2014, 01:36 PM
Defining, aren't you doing more of a bodybuilding type split, or am I confusing that? I wouldn't mind reading your workout breakdowns, either. I'm looking for ideas for more arms/shoulders stuff, which I suspect might help stabilize and strengthen my shoulder joint and biceps tendons if I add it into the mix. Even if that's not what you're doing, put those workouts up here. We're all here to share and learn from each other. :)

Kat, thanks for the info. Just looked up NASA, and they seem to be more just in the south...bummer! All I've seen here so far is USAPL locally, so I just may have to start there, since I don't have enough expendable income to do serious traveling for powerlifting at this time. Maybe later when my boy is on his own two feet (he's 17 right now and looking like he'll need to be forcefully shoved from the nest, lol). I don't see any local USAPL meets on the calendar at this time, so maybe I'll see if there's a strongman contest with a women's division that I can enter this summer, just for fun and to have a goal with a deadline attached to it.

Today was 191.2 on the scale again, third day in a row. Down from last week, though, so will just keep an eye on that and see. Workout this morning was just the crossfit workout again, no lifting for me:
50 abmat sit-ups
50 double-unders
30 push-ups
40 abmat sit-ups
40 double-unders
25 push-ups
and continuing like that with
30/30/20
20/20/15
10/10/10

time was 19-something. I was happy with that. Double-unders were about half working for me today, lol.

I did 4 sets of 5 ring dips after, and some shoulder external rotation stuff with the mini band. My trainer saw me doing the dips and said he'd rather I didn't do those, since one slip in form could blow my shoulder all over again. Said he'd rather see me do other movements and save the shoulder for bench or something else that matters to me...not worth taking a chance blowing it chasing a bodyweight dip, which is strictly a gym movement, and I see his point there.

Defining
04-23-2014, 01:53 PM
Cheryl, I'm doing a group-coaching thingy this year, and they give us new workouts to follow every 4 weeks or so. The hip thrusts + farmer's walks are extras that I've added into a secondary routine, for my own personal goals. Most days are either W1/W2 or Intervals/Active Recovery. For the next couple weeks, it kinda looks like this:

W1
Band chop w/ lunge
Knee-kicks to stability ball in plank position
Side lunge
DB press
Pull-through
Decline Row
Split squat
Band pull down
Squat jumps

W2
Band pull-down
Plank on stability ball
Front squat
X-band pull down
Single leg RDL
Push ups
Squat to diagonal press
3-point DB row
Lateral box walk-overs


Not a big fan of some of these movements, gotta tell you. But, I am following the progressions I'm given. We'll see at the end of the year if it works, or if I should just create my own program.

If it were just me, I'd probably do a couple different types of rows (inverted + t-bar, if I could somehow work my home equipment to do it), push-ups + DB OH press, goblet squats and sumo DL, plus some hip thrusts, farmer's walk and maybe KB swings once in a while. I'm still a pretty green beginner, so I still do best with the 'big lifts'. I'm just not strong enough to need isolation exercises yet. :p

jamsk8r
04-23-2014, 02:29 PM
RVA, what's your lifting program like, and how often are you deadlifting?

katerina11
04-23-2014, 02:33 PM
RVA, i think it's smart to start with weights you can easily control. i know starting strength adds 5 pounds each day you workout. you could try and add 5 to 10 pounds next time on your deadlift, and see how it goes. in a month or two, i bet you get to a real working weight.

today was conditioning day. the day i fear and dread.

conditioning day
prowler +140lbs 120 yards
cuban press 10@12
wide grip lat pull down 15@80
pec deck 20@40
3 part row 10@45
prowler +70 lbs sprint 30 yards x2
25 russian twists
10 ab rollouts

3 times round that circuit. guys, he made me SPRINT!

jamsk8r
04-23-2014, 03:22 PM
Forgot to add what I'm doing for food. I take the lazy route and pretty much eat the same meals every day...it just makes prep easier, and it's all food I like right now (except the chicken, but that's cheaper than salmon every meal, lol).

Doing 6 meals a day, since that just worked out to a meal I can always eat, not too much or too little, and I just try to eat every 3 hours or so. I don't always have them in the same order, but they all get worked in at some point:

Meal 1: 2 whole eggs, 1/2 cup baked sweet potatoes with the skin on, 2 slices bacon...the bacon and sweet potatoes are pre-cooked by me, then I just chop them up, throw them in a skillet, scramble a couple of eggs and pour those into the pan, let it cook up...quick and filling. Sometimes I will add a couple slices of avacado or a little salsa, but not every day.

Meal 2: 3 oz salmon (baked), 1 cup broccoli, 1/2 cup sweet potato. All pre-cooked by me, so all I have to do is chop the sweet potato, throw the broccoli in, salmon on top, and I've got a meal I can warm in the microwave or eat cold if there's not one available.

Meal 3: 2 oz chicken breast, 1 cup broccoli or 6-8 asparagus spears (depending on size), 1/2 cup sweet potato. Same as for the salmon meal, just with chicken instead.

I only have the eggs once a day, but repeat the salmon or chicken meals as needed throughout the day. My daily macros with that set-up are around 46% carbs, 29% protein, 25% fat, about 1500 cals, 111g protein. I feel like that's a good starting point for macros. Would have rather started higher with calories, but did the best I could using paleo foods. Figure that gives me room to tweak the carb/fat macros later. Still too soon to tell if I'll drop bodyfat with this diet, but I should know in a week or two.

jamsk8r
04-23-2014, 03:25 PM
Kat, had to laugh about the "guys, he made me SPRINT!" comment. I know, right? Hate sprinting! Great job. That looks like a really challenging circuit. Would like to try the prowler. We have one, I've just never played with it.

Defining
04-23-2014, 03:27 PM
Prowlers are evil. They turn you into a puddle of goo. :(

jamsk8r
04-23-2014, 03:32 PM
Defining, sorry, now that you put that up, I remember you mentioned the group coaching program. Let us know how it works for you. I'd be unable to resist putting in some regular lifting days myself...just this "deload week" is killing me, lol!

Defining
04-23-2014, 03:35 PM
Pfft, don't apologize! This thread is huge, and I don't expect people to know every little detail. ;)

Anyway, while I understand the theory behind programming and movement selection, I've never really been a proper lifter. So the 'slow but steady' beginner approach is likely going to be safer in the long run.

On the plus side, I've never done a 'regular lift day' so I'm not feeling the lack. :p

katerina11
04-23-2014, 03:46 PM
defining i definitely have a love/hate relationship with the ebil prowler. haha

i wish i knew more about accessory movements/exercises. i really don't. if you post your stuff, defining, i'd love to hear your opinion on how things are working for you. which you enjoy, which you hate and love, which are a waste of your time. etc etc.

jamsk8r, you are very food disciplined!! i am a petulant teenager when it comes to my relationship with food. if you tell me not to, i'll do it ten times over while staring you in the face daring you to do anything about it. :devil::dizzy:

this morning i had three bites of my 3 year old's birthday cake, a few bites of brussells sprouts, and a big coffee. i haven't eaten since, even though i really should have had a few grams of protein and carbs after my workout.

my eating is really random, and i just let it be that way and try and keep it under 2000 a day. that way, i don't get all punk rock f-you and eat a pizza. i hope hope hope that someday i can be controlled and eat to lift.

Defining
04-23-2014, 03:56 PM
o.O I think I might be a bit too laid back about my food. I had a piece of pizza for breakfast. Granted, I also had 3c of broccoli and some chicken, and breakfast is usually around 11am. But still.

Kat, I'm not a huge fan of the stability ball stuff. I feel that it doesn't really transfer to real-world movement. Same as the band 'pull downs' - I'd rather do pull-overs or something, but that's just me. Also, sorry for not answering your question from ages back - I was doing 300 swings/day for 30 days with DB or my home-made t-handle. Mostly for kicks 'n giggles to keep me from getting bored.

It sounds like your trainer has you doing a pretty wide spread of different exercises, but are there any particular movement patterns/muscle groups you'd be curious to explore in accessory lifts?

Cheryl, just pulled up an old article I read ages ago (I swear, this isn't the only site I read, it just has a few pretty informative articles!):
http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises

'Might help, depending on which bits in your shoulders/arms you're looking to work? Go easy on those small muscles in your shoulders, especially at first - they fatigue quickly, and are easy to injure. :(

RVAscreenwriter
04-23-2014, 04:48 PM
Defining - hmm... I feel you on the workout progression. I probably would feel like I needed some inverted rows, too, but you should probably see where the workout takes you?

jamsk8r - At the moment, I'm deadlifting 95lbs. 8-8-6, but will probably move up to 100lbs on Saturday, my next lower body session.

What works for me is two days on, one day off with upper body day followed directly by lower body:

UPPER
Warmup: 2x 30s planks, 2x superman reaches, 2x 45s kettlebell swings
Smith Machine Bench Press
Row
Assisted Tricep Dips
Assisted Pullups
Arnold Overhead Presses
Inverted Row
Dumbbell Military Press
Alternating Dumbbell Bicep Curls
Incline Dumbbell Chest Press
Tricep Kickbacks, Bench
Kettlebell Snatch-Press Combo


LOWER
Warmup: 2x 30s planks, 2x superman reaches, 2x 45s kettlebell swings
Leg Press
Hip Thrusts
Reverse Lunges
Cable Hip Extensions
American Deadlifts
Sumo Deadlifts
One-Legged Suitcase Deadlifts
Dumbbell Side Lunges
Russian Twists
Alternating Superman Plank & Reach


Oh, and way to go on your food intake, jam! For real, you are one of the most disciplined eaters I've ever encountered. For myself, I'm much more laissez faire about the eating stuff, within vague guidelines. For example, I'm aiming for generally clean eating, 100g of lean protein per day, whole grains (no more than 1-2 servings per day), and MORE greens and fiber.

katerina - hehehe about sprint day. Yeesh! Sprints absolutely kill me! They're great, but they're also not, you know what I'm sayin'? ;)


btw everybody - I'm SO excited! I just ordered a "squat sponge" from Amazon for my hip thrusts. http://amzn.com/B00A1N79IW Yay!

katerina11
04-23-2014, 05:07 PM
o.O I think I might be a bit too laid back about my food. I had a piece of pizza for breakfast. Granted, I also had 3c of broccoli and some chicken, and breakfast is usually around 11am. But still.

when i say get punk rock and eat a pizza, i mean eat a WHOLE pizza. LOL

Kat, I'm not a huge fan of the stability ball stuff. I feel that it doesn't really transfer to real-world movement. Same as the band 'pull downs' - I'd rather do pull-overs or something, but that's just me. Also, sorry for not answering your question from ages back - I was doing 300 swings/day for 30 days with DB or my home-made t-handle. Mostly for kicks 'n giggles to keep me from getting bored.

300 swings a day is lots of swings. kettlebell work is not easy. ill look up band pull downs.

It sounds like your trainer has you doing a pretty wide spread of different exercises, but are there any particular movement patterns/muscle groups you'd be curious to explore in accessory lifts?

yeah, hip stuff. i really just want to know opinions on everything, but i am specifically interested in hip stuff for me. coach has me doing different things and it has really helped. i try and leave everything to him. i have a tendency to want to take over and control everything, so allowing this guy, who has far more experience than me, to control my workouts has been interesting and a relief at the same time.

tomorrow are deadlifts, i hope. :carrot:

Psychic
04-23-2014, 06:10 PM
I ventured into the free weights section of the gym yesterday. I didn't do much, but I did a few simple moves. All were done with 8 lb. dumbbells, which isn't great, but better than nothing.

12 Bicep Curls
12 Lateral Raises
5 Weighted Squats

Will work on incorporating more moves soon. I've using www.dumbbell-exercises.com for ideas.

katerina11
04-23-2014, 06:16 PM
Psychic, did you like it? It can be scary going into the weight room. It was for me. Even now, I get nervous when there are new people around, and I've been gung ho for a couple years. I am a fairly insecure person, though.

I'm happy you're doing this and I hope you like it. :carrot:

Psychic
04-23-2014, 06:31 PM
My gym is really tiny and the free weights area is just in a corner. They have all the basic equipment though. I would really like to start lifting, but I need to do more research on proper form. I love the idea of lifting though and it is something that I can see myself doing. I was being brave because there was no one else in the free weights area yesterday. I think I'm going to start doing weights any time the area is free. The bulky grunting men scare me. >.>

EDIT: I have been trying to do some body weight exercises and I use resistance bands almost daily. Its not much, but I definitely see more muscle tone than I did a couple of months ago.

RVAscreenwriter
04-24-2014, 09:52 AM
I go to a tiny gym, too, at the moment. When my weights go up on the deadlift, I'm probably going to move on to a bigger gym which is at the bottom floor of the building I work in (day job, note - still trying to make money at screenwriting!). Nonetheless, small gyms can have everything you need. It's amazing what you can do with a little space and the basic equipment!

New Rules of Lifting is a book which has been countlessly recommended for beginners starting out in weight training. I haven't used it myself (I learned all of my weights knowledge when I was in college), but know that it's recommended by many authorities out there. My guru, Bret Contreras is buddies with the writers of that book, which is enough for me.

Way to go on the progress you've seen so far, psychic!

katerina11
04-24-2014, 01:52 PM
tiny gym goer here, too. it specializes in strength/powerlifting/strongman, but it's very small; about the size of a two car garage. there is an outdoor area, too, though, so that helps.

such a terrible day in the gym today. i dont know what's going on. lingering off and on illness. mild calorie deficit plus eating really bad food. yesterday was cake, grilled cheese and two hot dogs :crazyass:

i am currently eating a big salad, trying to get back in better food groove.

could also be just exhaustion. haven't been sleeping as well, and have been training pretty hard.

deadlifts - 135x5, 170x5, 205x1, 225x1, 245x0, 0
after those fails i went out to flip the heavy tire a couple times just get get everything juiced and flowing. walked in out of sorts, so that's probably contributing, too.
deadlifts again - 245x1, 1, 1, 0, 0, 185x4

Defining
04-24-2014, 02:38 PM
300 swings a day is lots of swings. kettlebell work is not easy. ill look up band pull downs.


Yeah, it was an interesting experiment. Ironically, I experienced very little fat loss from it - but I feel better about my hip hinge movement now! :p


yeah, hip stuff. i really just want to know opinions on everything, but i am specifically interested in hip stuff for me. coach has me doing different things and it has really helped. i try and leave everything to him. i have a tendency to want to take over and control everything, so allowing this guy, who has far more experience than me, to control my workouts has been interesting and a relief at the same time.


Sounds like your coach is pretty great, but there are some straightforward hip things you can add in to your morning/before bed routines that shouldn't cause any conflict with your programmed training. Are you thinking mobility, or strength? Also, you trying to focus on glutes, abductors, rotators, or iliopsoas? ;) Sorry, I read too much.

RVAscreenwriter
04-24-2014, 02:51 PM
such a terrible day in the gym today. i dont know what's going on. lingering off and on illness. mild calorie deficit plus eating really bad food. yesterday was cake, grilled cheese and two hot dogs :crazyass:

i am currently eating a big salad, trying to get back in better food groove.

could also be just exhaustion. haven't been sleeping as well, and have been training pretty hard.


Question, kat - I know that you have said previously that your diet isn't particularly supportive of lifting. That was you, right? So lazy, can't go back a page or two. Anyway, I really think it's all about food. I've noticed huge performance differences when I played club rugby and when I was practicing hot yoga fanatically (5x/week -yeesh!) when I did even minor adjustments to my diet. Support your hard work with more lean protein, lady! I'm sure that it will make all of the difference.

Also, calorie deficits have always made me feel like crap and actually perform worse at the gym. Maybe that's just me.

katerina11
04-24-2014, 03:00 PM
Yeah, it was an interesting experiment. Ironically, I experienced very little fat loss from it - but I feel better about my hip hinge movement now! :p

Sounds like your coach is pretty great, but there are some straightforward hip things you can add in to your morning/before bed routines that shouldn't cause any conflict with your programmed training. Are you thinking mobility, or strength? Also, you trying to focus on glutes, abductors, rotators, or iliopsoas? ;) Sorry, I read too much.

all of the muscles in my right hip are much weaker than my left. i will do anything to get stronger/more balanced

Question, kat - I know that you have said previously that your diet isn't particularly supportive of lifting. That was you, right? So lazy, can't go back a page or two. Anyway, I really think it's all about food. I've noticed huge performance differences when I played club rugby and when I was practicing hot yoga fanatically (5x/week -yeesh!) when I did even minor adjustments to my diet. Support your hard work with more lean protein, lady! I'm sure that it will make all of the difference.

Also, calorie deficits have always made me feel like crap and actually perform worse at the gym. Maybe that's just me.

yeah this week my protein intake was about 100 grams or less. yesterday i think i only hit 57! :o

thanks for reiterating that i need to start focusing on that. it helps to hear that other people have seen results by tweaking diet. there is IIFYM, and then there is eating insane junk food. i think i tipped over into trashing my workouts by eating so badly.

ate a nice big salad with grilled chicken, and bread with peanut butter for a treat. im going to eat more chicken, some cottage cheese and pears and might hit up the oatmeal. definitely going to be eating oatmeal in the mornings, too.

i *hate* training in a deficit. more the reason to make sure it's nourishing food.

my first weight loss goal is to compete in the 198 instead of 198+ by november. the submasters and masters nationals are in mid november and i want to be in the next weight class by then.

Defining
04-24-2014, 03:24 PM
I agree, protein is key - especially when you're trying to improve lifts for competition. Sometimes it's easier to get into a 'routine', or 3-4 basic meals that you make on a daily/weekly basis. If you know that x meal contains y grams of protein/carbs/fat, etc. and you eat it at least z number of times.... ;)

all of the muscles in my right hip are much weaker than my left. i will do anything to get stronger/more balanced


Have you spoken to a physio about it? Significant imbalances can be worsened by the wrong kind of exercises, and I am not qualified in any capacity to offer diagnosis or suggestions, only point you in the direction of what I've read. Do you know what caused your right side to be weaker in the first place?

But right off the bat, if you're wanting to balance up your sides, that means unilateral exercises, so you can try to 'match' your weaker side to your stronger. So, things like split squats, step ups, lunges, reverse lunges, single-leg glute bridges and hip thrusts, single leg RDLs, pendulum quadruped hip extension, etc. are all good for a starting point.

Unloaded activation movements like fire hydrant, bird dog, clam, lying abduction, etc. are also really important to 're-teach' your hip how to fire the correct muscle groups.

And if the imbalance comes from a different level of flexibility (which is pretty common, for one side to be more mobile than the other), the easiest way I know to stretch hips is to lie down with your a** against a wall, with your legs up the wall at a 90 degree angle. Then, you can let them fall apart to stretch abduction. Or you can bend one leg, propping that ankle against the straight leg's knee and pushing your bent knee towards the wall to stretch rotation. With both legs at the 90 angle, you can focus on flexing your feet and stretching your toes towards the floor while simultaneously pulling your belly button/sacrum into the floor for a very deep calf/hamstring stretch.

Block lunges are my favourite choice for quad and psoas. And the frog stretch is also pretty handy, but VERY intense - go easy with it. Plus, of course, the more traditional kneeling hip flexor stretch and the old-school deep bodyweight squat.

Also, if you do some foam rolling before stretching, sometimes it can help your muscles relax and go a bit deeper without hurting. Never stretch to the point of pain, but you're alright with a bit of discomfort.

One of my big challenges when stretching the hips/core is that I really struggle to keep my back straight. Lying down or using props, and using gravity to help stretch instead of holding myself aligned against gravity makes a HUGE difference for how deep I can hold those stretches.

Does any of that help?

jamsk8r
04-25-2014, 07:33 AM
Morning, peeps. Enjoyed reading all the posts this morning.

Kat, way to regroup and hit that 245 again on your deadlift day. For me, the junk food would have totally explained the **** day in the gym, total energy drain, plus it usually takes me about 24 hours of clean eating afterward to get rid of the cravings for more. I just call that the "carb crackhead syndrome" (cuz I'd beat up your granny and steal her donuts, lol) and try to remember that if I get through one day clean, the cravings will subside.

re: hip strength and mobility, I've seen some really positive results by working wide-stance box squats and also the sumo deadlifts in as accessory movements, either after a regular squat or deadlift session, as a warm-up for the same, or on their own for a heavy session. I do some mobility stuff, too, but honestly, if I can get the same effect from a barbell lift, I'll choose that any day, lol. For a long time, I just did 10 sets of 2 about 3 days a week for the box squats, when I was learning form and also just trying to work my stance out wider and the box lower, as flexibility and hip strength allowed. For sumo, those are still in the "accessory" category for me, though now that I can actually pull those from the floor with good form, I'm anxious to try a strength cycle of those to see what I can do if I move it into the primary lift category.

Gotta hit the road soon. Opening the gym this morning, as the boss is off to teach another seminar this weekend. Scale FINALLY moved a little today. Swear I was going to smash the thing if it said "191.2" again, lol. This morning it sensed danger and said 190.8...good answer, scale! ;)

Psychic, welcome to the group, and possibly your new addiction (free weights, I mean). The grunting guys might be intimidating, but often they are nice guys and happy to help a newcomer.

katerina11
04-25-2014, 03:08 PM
this thread has really been on my mind and helping me during the day. thank you so much for all of this. i need the help from people who get it. both get food issues *and* get wanting to support the lifting.

defining, i have written down your ideas and i am trying to come up with a few things i can do every evening before bed. i need to incorporate foam rolling with lunge type exercises. today while squatting, the crackly crinkling of my ligaments waking up was pretty apparent. lol

the cool thing is during my 5x5 set of squats at 70% were solid. i don't hip torque anymore!! i got teary eyed on the way home from the gym when i realised that. i am so thankful that i moved to a bigger town and have this great coach to help me now.

i ate more calories than i planned on yesterday, but i made good nutritionally sound choices and am continuing that today. like i said, i really appreciate this thread!

today i followed sheiko #29, as my coach was out taking care of some family stuff...

BENCH
65x5x1
80x4x2
95x3x2
101x3x5

SQUAT
95x5x1
115x5x2
135x5x5

BENCH
70x5x1
80x5x1
95x4x4

SUPERSET
Dumbbell fly / Good morning
10x10x5 / 135x5x5

Defining
04-25-2014, 03:25 PM
High five for no torquing! I think it's great that we all have a space to chat/rant. :) Isn't that the whole point? I'm really happy for you Kat. And it sounds like your eating is moving in the same direction as your training!

It also occurred to me that I forgot to mention lateral strength movements, but there are only a few - seated band abductions, x-band side walks and side lunges (maybe squat jumps) are the only ones that come to mind, actually.

:carrot:

jamsk8r
04-25-2014, 03:47 PM
What Kat said about this thread.

Had a good morning at the gym with the peeps. Skipped the workout today, because after 5 hours on my feet, I was just "done" and ready to get out of there. Haven't taken a rest day this week yet, so I guess this will be it. Have to go peel logs today, after looking at a malfunctioning refrigerator, so not sure how much of a rest day it will be by the end of it. At least I got a whopping six hours of sleep, and so far have kept the eats clean! Have a lifting date with my boss/friend, Laurie for tomorrow morning. Not sure what the lift is yet, but I'll find out when I get there. I just do whatever she's doing, and we try to kick each others' butts...simple smackdown rules, lol.

RVAscreenwriter
04-25-2014, 04:48 PM
Agreed with y'all - I am glad to have this thread as a resource, both to see what others are doing and just to see what other lifters are up to. I'm like, one of the few people in the mornings in my gym hitting the weights. Maybe there's one other person doing free weights, and I can't say I talk much with them...

:)

Today was a max upper body day for me, but abbreviated-like because I had to get to work early. So... a little disappointed, but I know that it was good for something.

Question regarding diet: Since we've talked on and off about strategies for eating/caloric intake etc. How many calories are y'all shooting for again?

Defining
04-25-2014, 05:34 PM
Er, I don't count calories normally. But just looking at an 'average' day is probably ~2,000kcal, and I can slowly lose fat with daily activity and keeping my total under that. When I check my 'recommended' TDE, it's ~1,700kcal sedentary, and then add in what you will for individual activities. :p

How's the DL going, RVA?

Defining
04-25-2014, 05:58 PM
http://articles.elitefts.com/training-articles/supplemental-strength/

My, what excellent timing...
;)

katerina11
04-25-2014, 06:22 PM
im shooting for an average of 2200 cals a day with 135+ of protein.

today looks like it'll end up at 1933 with 154 g protein.

i'm reading that article now, defining. thanks for the link :)

RVAscreenwriter
04-25-2014, 07:42 PM
I realize that I should definitely be aiming for more protein... In theory, I'm supposed to be taking in about 135 grams which is like !?! wow, you know!? I mean, it's not easy. My husband's so practical that he's not bothered at all by the idea of living off of chicken breast, but a girl gets bored. Hear me?

I agree that calorie deficits should be avoided when you're trying to build muscle. Still, I have a lot of fat to toss out. I'm going for about 1800-2000 calories at the moment, but for my bodyweight that's not enough. On the other hand, I have a crap thyroid (seriously, one of the least performing thyroids my doctor's encountered). So, yeah.

I'm considering upping my calories and will definitely up my protein. Thoughts?

Separately, my DL is improving. We'll see tomorrow if I can pull 105! Fingers crossed, wrist straps on! Thanks for asking, Defining!

Happy Friday, y'all!

katerina11
04-26-2014, 06:12 AM
can't sleep so thought i'd put my hip mobility notes here.

i am thinking of doing this in the evenings:
foam roll
legs open against wall, back on floor stretch, frog stretch
fire hydrant, bird dog, clam, lying abduction

and pre squat
http://youtu.be/JBHzXF-mVjY

i think i have an internal rotation issue.
http://youtu.be/inKpTU_TFrU

jamsk8r
04-26-2014, 10:39 AM
Kat, sounds good. If you haven't before, check out mobilitywod(dot)com and search for "hip". Should pull up all sorts of fun stuff you can do for hip mobility, if you need some more ideas.

RVA, congratulations on the DL progress. You were repping 95, so I bet you pull that 105 no problem. Regarding calories, I've always had good results from about 10x bodyweight for weight loss, so say at your current weight of 175, 175x10=1750 kcal/day average. That would be a starting point, with the idea being to try that a couple weeks, then see how you feel and what the scale does. When in doubt I'd err on the side of higher calories, so say 1800-2000 calories a day to start, since it's easier to keep the scale moving by dropping calories than adding them in after dropping them too low. Another thing that's prudent to start higher on is carb macros, because that's something you can drop later (replacing the cals with lean protein or good fats, or just dropping those carb calories) that is more likely to keep the scale/fat loss moving than adding more carbs later. I usually like macros about 40C/40P/20F for weight loss if I was eating like a normal person, ie including grains and dairy, and I'd keep the protein .7 to 1g per pound of LEAN MASS, if you know that number (the online calculators are close enough if you don't know your actual number, or one of those scales that tells you your bodyfat percentage)..I wouldn't do a gram per pound of bodyweight including the fat, because that would just be impossible for me to ingest in a day and still lose weight, plus it's just unnecessary unless you are super lean and putting up insane numbers in the gym.

Defining, I'll check out that article later when I have more time. Thanks!

jamsk8r
04-26-2014, 10:47 AM
Wanted to report that the scale is still moving...woot! :carrot:
190.4 this morning, down from 190.8 yesterday, so the diet seems to be working for now.

NSV to report, also. Yesterday I was at the fridge repair job, which ran long, so I didn't have time to go peel logs after, but since all their food was in coolers and the kitchen pretty inaccessible, the clients ordered pizza in, and offered me some. And, I wasn't even tempted. I mean, don't get me wrong, I'm a fan of pizza, and on a cheat meal, I'll do my best to eat as much as possible, lol, but I thought about it, and was like, nope, no freaking way, not when the scale is moving down and my food is dialed in...not worth the carb cravings and weight gain that would follow a pizza dinner! So I just ate my prepared meal out of my cooler and kept on working. A big part of it was just knowing I had to report in here, either way, so I'm much happier to report that I stayed on plan and that the scale went down, rather than reporting 3 pounds of sodium bloat, lol.

Off to the gym to meet my friend for the lifting smackdown. Will report in later with what we did, since I have no idea what we're doing today.

RVAscreenwriter
04-26-2014, 01:46 PM
Cheryl - Thanks for the advice! I know that that's worked for me in the past, so I'm going to try to get back to that, or thereabouts. I've been reading about the strategy of cyclically changing your calorie intake every four weeks or so, and am considering doing a month at 1750, a month at 2000, a month at 10xlbs., etc.

Last night was not a great start to my calorie watching, though. My husband and I went out and had a couple of drinks and shared an amazing spread of cured meats, pates and terrines. It was AWESOME. Cheatfest.

I got some new PRs that I'm proud of, even if they're modest. For deadlifts, I pulled 105x5 / 115x3 / 115 x 3 up from 95 last Thusday. I had the assistance of a new pair of wrist straps, which was wonderful and helped me keep proper form better. Near the end of my workout I also pushed my DL to 115x5 / 115x5 / 115x5. It felt GREAT! I also got my leg press up to 200lbs. w00t! Also, I got my hip thrusts up to 115!

Basically, I feel like a badass. Time to shower. This badass stinks.

RVAscreenwriter
04-26-2014, 01:49 PM
Btw -Kat I started foam rolling my lower back and it's really helping with recovery time. I recommend it.

Cheryl - look forward to hearing about the throwdown!

Defining
04-26-2014, 04:33 PM
Oh geez, RVA please be very careful if you're rolling your lower back (or neck, for that matter). Without the ribs or shoulder blades to protect/stabilise your spine in those areas, there is a bigger risk to screw up disk alignment. A safer option for those areas would be a tennis or lacrosse ball. I'm not saying you can't, just suggesting you be super mindful if/when you do. ;)

Also, thumbs up for your DL progress!

IanG
04-26-2014, 07:38 PM
I've lowered the weight on my squats to improve my form. I do not want to hurt myself, especially my knees. Other than that, it was the usual 1 hour training I do on a Saturday. Followed by a 3.5 mile run later in the day.

Back to the gym tomorrow. Every day is a training day.

jamsk8r
04-26-2014, 09:38 PM
Ian, good job on the workout, and good luck with the squats. Smart looking to form first, before upping the weight significantly.

RVA, congratulations on the DL and leg press PRs, wow! Blew your old one right out of the water. :carrot: Hoping I can do the same and PR my lifts next week. Feeling a little nervous, and this is just for in the gym lifts. I'll be a wreck when I finally make it to a powerlifting meet, lol.

Sorry to report that the lifting smackdown was not that exciting, since Laurie picked Floor Press for her lift, and I have to try to PR my 1RM in that in a few days. So, I did floor press also, but kept the reps high so I couldn't possibly go heavy enough to wreck my chances next week. I just went for sets of 10, starting with 65#, and went up 10# at a time till I couldn't get the 10 reps. What I ended up with was
65x10
75x10
85x10
95x10
105x8
so that was it. I didn't catch all Laurie's warm-up sets, but then she busted out 125# for 3 sets of 3 reps each, like it was nuthin'. Dumb. ;) Anyway, Laurie gets the win this week, for sure, since that's more than my 1RM in that lift!

After that, they were warming up for the group workout, and it had a short 200 meter run in it, and nothing that would beat up my shoulders, so I wanted to try running again. Talked with Laurie about it, and she advised alternating, one run, one row, each round. This is why she's the big boss, cuz she's smart, lol. So, the workout was:

22 minutes, AMRAP (as many rounds/reps as possible) of:
Run 200M
20 Kettlebell Swings 53/35 (men's wt/women's wt in lbs)
14 Front Rack Lunges (in place, using your KB for the weight)

I alternated rowing every other round, and used a 44# KB, because the 35# was just getting too light for me. The calf muscle did fine on the runs (but my lungs were like, WTHeck? I thought we were done with this running cr-ap! lol!). The lunges were the worst. There was no good way to hold the weight, and lunging in place is always more awful than walking lunges. Good workout, nice long sweaty one, and I ran (yay!) without gimping, so happy with that one. Oh, score was 5 rounds plus 103 meters on the rower before the timer ran out. Not speedy, but not worst, either. Feel like the clean eats are paying off.

RVAscreenwriter
04-26-2014, 10:24 PM
Oh geez, RVA please be very careful if you're rolling your lower back (or neck, for that matter). Without the ribs or shoulder blades to protect/stabilise your spine in those areas, there is a bigger risk to screw up disk alignment. A safer option for those areas would be a tennis or lacrosse ball. I'm not saying you can't, just suggesting you be super mindful if/when you do. ;)

Also, thumbs up for your DL progress!

Thanks so much for the tip, Defining! I was definitely going for first the right side and then the left side, rather than all at once. I know that I need to be on the watch out for making things worse, rather than better! A tennis ball might well be the best way to ensure that I'm doing that.

I've also seen a couple of things which Gaiam (?) puts out which might do the trick.

katerina11
04-27-2014, 05:37 PM
I watched a really interesting documentary called Strong!

http://www.amazon.com/Independent-Lens-Strong-Julie-Wyman/dp/B008POK4NQ/ref=sr_1_1?s=movies-tv&ie=UTF8&qid=1398633901&sr=1-1&keywords=strong

you guys might like it.

cheryl, you're gonna KILL IT!!! kill it with fire, girl. all week long. :carrot: i'm so excited for you!!

defining, i need to get a tennis ball. for massage if nothing else. my husband is the worlds worst masseuse. i can't rely on him to work the kinks out in my shoulders.

ian, i've been doing squat technique work, and while it's frustrating, of course it's a wise move. good on you.

rva, congratulations on the big PR!!! :carrot::carrot::carrot::carrot::carrot:

I recalculated what I am going to eat, and I think I will start to concern myself with timing as well. I really don't want the rebel in me to give me the finger. I think I can keep that part of me calm by making this All about the lifts. It's not about being pretty or conforming. it is about getting stronger and dedicating myself to one single good cause: being in the top 20. If I really want to do that, I need to get serious about the food part of my training regimen.

2,200 cals
220 carbs 73 fats 165 protein

is the goal. under is ok, except for protein. i don't want to take any chances anymore with protein. these past two weeks where my protein intake has been for crap have shown me that i really do need that to be higher to support all of the muscle tear down and rebuild that happens to my body on a daily basis.

i am about to go grocery shopping and have planned out meals for me and my family.

and starting tonight, i will do my stretching, and hip work during my toddler's bath time. the bathroom in my room doesn't have a door so he can be in the bath while i am in the bedroom and still see him. nice feature to this rental.

i think my opening lifts are set, and we will work to figure the seconds this week. it's just going to be singles and technique work, i'm pretty sure and next week will be mostly rest up with minimum lifts.

IanG
04-27-2014, 06:00 PM
I went to the gym with a lot of pain today which turned out to be trapped wind! I nearly turned around and went home again.

But got to the bench, went *pop* and felt instantly better.

Weird thing was it wasn't just a sharp pain in my stomach but also in my shoulder. Very strange.

I love my weekend gym sessions. It's nice to be able to take an extra 5 minutes to do some ab work or something.

jamsk8r
04-28-2014, 12:16 AM
:rofl: Ian, that is too funny. Glad it was just that, though. You'd fit right in at my gym.

Rest day for me today, so nothing exciting to report. Had a day off, but it was all thunderstorms and gross out, so I mostly stayed inside, cooked, did laundry, and watched lifting stuff on the youtubes.

Opening the gym tomorrow. Will probably have to go back in the afternoon to get my 1RM back squat attempt in. My most recent 1RM in that lift was 175 last fall, but my all time 1RM was 185..I've hit 175 a couple times since then, so feel confident going up five pounds from there for a single. I'll consider it "progress" and a post-shoulder-recovery PR if I hit 180, but 190 would be better for an all time PR.

Kat, would love to hear what your attempts will be, once you and your coach get them figured out.

katerina11
04-28-2014, 01:49 PM
ian! lol

my coach lets em rip all the time.

set the squat numbers with todays workout.
1st - 185
2nd - 205
3rd - 215

*if* i get the first and second lifts without issue, of course. i was able to take cues without any mistakes today. i was focused and refreshed. i sure hope i feel that good on meet day!

my form starts to break without a belt at 175. 185 with a belt is lovely and fast. 205 was much easier this week. and 215 went up with a shift forward, but it wasn't super slow. no wraps used today.

did some benching, too, but just to 75% or so for triples.

RVAscreenwriter
04-28-2014, 01:57 PM
Ian - haha about the trapped air. I hope that thing with the shoulder pain doesn't show up again, though!

Kat - It sounds like you're making steady progress with your squats. Way to go! And I love how committed to the top 20. You can do it! I think that your macro plan sounds good. Best wishes!
Thanks so much for the encouragement. Just starting out again is a test of patience, but it's fun. :)

Cheryl - That sounds like a GREAT rest day. My father-in-law is in town, which means that yesterday wasn't restful AT ALL. It was fun, though. We hit up the Getty Center and caught one of the best views in Los Angeles, saw Captain America, went to dinner. We had a great time. My nutrition was off, though. I felt weak during my upper body split, this morning. My bench was 5lbs. under what it was last week, which was pretty disappointing.

After the father-in-law leaves, I'll get up earlier and get a small meal in before my next upper body workout to see how that goes.


Can I just tell y'all how jealous I am of you being able to do squats!? My eensy gym doesn't have a squat rack. Only a Smith machine. In another month I'm going to switch to a real gym.

jamsk8r
04-28-2014, 04:33 PM
RVA, you can have the stinking squats. Kidding, but it's not my favorite lift. I'm all about the deadlift love...now if only I was an ace at it! (or anything, for that matter, lol) I'm a little jealous of Kat being at a powerlifting gym. If I didn't LOVE my gym community so much, I'd have switched to a powerlifting gym, but since I don't want to leave, and my trainer is tolerant of my dumb ideas, I'm going to try and compete anyway out of my gym. At least I have a few brains to pick at the gym I go to.

Kat, totally impressed with your back squat. I can't wait till I can say I broke 200 raw, so 215 no knee wraps, I'm all like, "oh yeah, I'm with Beastmode over there! We're homies and stuff...er...yo!"

So, speaking of squats, we didn't get to do them today...argh! I was all psyched up and ready to hit that this afternoon. However, the guy that was going to back me up today got stuck at his day job at the hospital, so the boss and I decided to flip the Mon and Tues plan, and do Floor Press today, 1RM for all the peeps that did the Cube this time, 5x5 for everybody else. That way, no worries about trying to watch 1RM attempts on one end of the gym, while trying to teach newer peeps how to back squat, how to dump the bar, how to spot somebody who doesn't want to dump it, etc.

I had no plan ready for floor press, and not much time to squeeze it in this morning, but there was a lull so I went for it. Warmed up with 45x10, 65x10, 85x8, 95x3, 115x1(PR), 120x1(PR), 125xFail 2x. Wanted that 125, but it just wasn't going up today. Still, that's a floor press PR by 10 lbs, and I matched my bench press 1RM from last fall (120), so I'm very happy with that number. Not too shab for 9 weeks of work.

Now I have about 17 more hours to stress about the stupid back squat. ;)

ETA: Almost forgot...190.4 on the scale this morning. Lost about 2 lbs from last week.. average over 7 days last week was 193.1, average over this week was 191.1. Since the diet seems to be working, I'll keep doing what I'm doing. Also, I've been drinking 64 oz of water a day. Could stand to drink a little more, but since I was struggling to drink any water outside of a long workout, this is a huge step forward for me. :carrot:

katerina11
04-28-2014, 06:56 PM
LA would probably drive me crazy actually living there, but i read about days you can have spontaneously in large cities like LA and i get a wee bit jealous. i grew up in houston, so i was able to just pop over to menil or CAM whenever i wanted, but now my small desert city doesn't have anything near as interesting. we have a farm and ranch museum and that's about it. lol

RAV until you get to a gym with a squat rack, are you doing goblet squats? you can go pretty heavy with those and they are great for fixing form/strengthening your back squat.

cheryl wtg on the floor press!! i've not done a floor press, but i think they are similar to the half bench presses i do. (also called pin presses)
https://www.youtube.com/watch?v=jCPzvMqWm-c

my sticking point is a few inches off my chest and those suckers are HARD!

my max bench is 120. i've gotten 120 for a few reps, but i've never gotten 125. i guess tomorrow we will see what i'm going to shoot for at the meet. :o

you ran the cube? how did you like it? i am on the cube list on facebook just because i am curious about different programs. it's a pretty active group, if you're interested in following stuff like that.

eta: 1,982
175 carbs
73 fats
169 protein

oatmeal, blueberries, coffee with cream, asparagus, egg whites, lots of grilled chicken breasts, 4 (organic!) cookies and tart cherry noosa yogurt. really yummy day that was also a great macro day.

if you guys haven't tried noosa yogurt, i recommend it. highly. best stuff on earth.

Defining
04-28-2014, 07:17 PM
I do goblet squats instead of front/back because I work out at home on my own. I actually enjoy them better anyway, so that works out. I also sometimes use a weight vest (AKA old backpack with plates in it).

I've never actually tried benching....I always just assumed that until I could do a couple dozen strict form pushups in a row, I shouldn't bother. Man, you guys keep making me want to try new stuff... :p

Psychic
04-28-2014, 10:04 PM
I'm trying to lean more towards using free weights now, but I'm still getting the hang of them and they make me feel super weak since I struggle with even the 8 lb. weights. This was today's weight training (also did cardio).

Machine Weight Training

Shoulder Press - 15 @ 35 lb.
Chest Press - 15 @ 35 lb.
Leg Press - 10 @ 120 lb.
Leg Extensions - 15 @ 55 lb.
Lat Pull Down - 10 @ 45 lb.
Bicep Curls - 10 @ 25 lb.

Dumbbells

Bicep Curls - 20 @ 8 lb.
Lateral Raise - 20 @ 8 lb.
Deadlifts (or maybe just weighted squats?)- 10 @ 8 lb.

So, I watched videos on dumbbell deadlifts today and I did exactly what the video showed to do. Proper form and all that. But, I don't know if what I did was actually called deadlifts? I'm confused. This video (http://youtu.be/aOs063vI-UA)

Defining
04-28-2014, 10:48 PM
Psychic, those are like a 'trap bar' deadlift - which is with neutral shoulder positioning. DLs like these tend to be a hybrid between a hip hinge vs quad dominant movement. But they're still a deadlift.

Congrats on moving out of your comfort zone!

katerina11
04-28-2014, 11:45 PM
I do goblet squats instead of front/back because I work out at home on my own. I actually enjoy them better anyway, so that works out. I also sometimes use a weight vest (AKA old backpack with plates in it).

I've never actually tried benching....I always just assumed that until I could do a couple dozen strict form pushups in a row, I shouldn't bother. Man, you guys keep making me want to try new stuff... :p

i cant do a single military pushup. nose to floor and all of that.

i do bench press because it's one of the three lifts i'm expected to do. i wasn't all that into bench press until recently. i did it, because it was expected in the program i was following (starting strength) but i didn't like it much. now i like it ok. there are so many lifts you can do that would be great for chest and shoulders. you definitely don't need the barbell bench press.

I'm trying to lean more towards using free weights now, but I'm still getting the hang of them and they make me feel super weak since I struggle with even the 8 lb. weights. This was today's weight training (also did cardio).

Machine Weight Training

Shoulder Press - 15 @ 35 lb.
Chest Press - 15 @ 35 lb.
Leg Press - 10 @ 120 lb.
Leg Extensions - 15 @ 55 lb.
Lat Pull Down - 10 @ 45 lb.
Bicep Curls - 10 @ 25 lb.

Dumbbells

Bicep Curls - 20 @ 8 lb.
Lateral Raise - 20 @ 8 lb.
Deadlifts (or maybe just weighted squats?)- 10 @ 8 lb.

So, I watched videos on dumbbell deadlifts today and I did exactly what the video showed to do. Proper form and all that. But, I don't know if what I did was actually called deadlifts? I'm confused. This video (http://youtu.be/aOs063vI-UA)

it looks like a safe movement and a way to step into deadlifts.

nice workout! it looks like a good balanced upper day, with a little leg thrown in, too. :)

jamsk8r
04-29-2014, 07:35 AM
Kat, I'll see if I can work in some pin presses this week or next and let you know. Looks like it would be a similar movement, but probably a little easier on bench since you can get into a better arch and use more leg drive to lock in a bit tighter. Yesterday, I swear, I could not get locked in tight for that 125 since my sweatshirt kept slipping every time I tried to drive with my feet. We just end up doing floor presses a lot at my gym because we only have two benches in the whole place, and only one of them is halfway decent...no powerlifting benches or anything like that. :(

190.6 today. Up a little, but not unhappy with that, since I felt like I couldn't get enough food in yesterday with my usual meals. Finally added some extra fat in the afternoon to try and stave off the hunger.

katerina11
04-29-2014, 01:50 PM
benched to 125x1

!! lifts are set at 105, 121 and either 127 or 132 depending on how 121 looked. i can't believe 125 went up so easy! last time i tried it, i failed so hard.

jamsk8r
04-29-2014, 04:15 PM
:carrot: WOOT!!! :carrot:

Kat, you give a girl hope..lol! So glad the 125 went up so easy! Hope you kick that PR in the teeth at your meet!

No back squat again for me today. You ever meet a fat trainer, maybe it's because they're always working, and don't have anything left for a workout by the time they're done..lol! Tomorrow, for sure, because we're doing the DL 1RM on Friday, so I'd rather not do them back to back. Although, if I have to mow many more lawns this week, on top of log peeling Thursday, I might be trashed by Friday no matter what. ;)

katerina11
04-29-2014, 10:21 PM
PR's are a lovely thing. last week i was struggling to deadlift 45 lbs under my max, and this week i hit two PR's. it's good to see this and know that things like nutrition, sleep, and workload really *do* matter. and also some days you just get a mouthfull of feathers. lol

i have been consistently entering my caloric intake over at MFP for the past 30 days. it appears that my maintenance calories are about 2200 :( i wish it were more.

in any case, i think i will keep to averaging at 2200 calories until meet and after that, i will start dieting in earnest.

now for me, dieting in earnest means a 300 calorie deficit. :lol: my plan is 1900 cals and continuing with high protein. i will probably whine a whole lot. i don't know how people diet more strenuously without going nuts.

continuing for now with making nutrient dense choices. i gotta keep that up. i think it's good for lifting.

jamsk8r
04-30-2014, 12:07 AM
Agreed. I would not be dieting before the meet, but just trying to eat the best foods and sleep and stay hydrated.

So, I got done early today, and had time to make it to the gym. I wasn't planning to go back until tomorrow, but I was feeling good and could not stand waiting any longer, so I went.

Did not have time for a general warm-up, so just went straight for the barbell. Warmed up with 45x10, 65x10, 85x5, 95x3, then singles at 115, 135, 155. Put belt on, then did 175, which matched my 1RM from last fall, then did 185 to match my all time 1RM. Wanted to get a PR in the bank first thing, so went for 190 and got it. It didn't feel super easy but I didn't get stuck anywhere, and my trainer said to put 10 more on. I tried not to think about what that added up to (huge milestone number for me, so kinda hard NOT to think about it, lol), but after a few minutes rest while I helped other peeps, I came back and got it. My trainer said it again looked easy, but I had the PR I really wanted, and I like to leave some in the tank for next time, so I called it a day. 200 lb back squat, finally!!!!!!

Second best part of this squat session was that my shoulder did not hurt at all, and I was wound in there so tight I could not have dumped that bar to save my life. Usually that will piss the left shoulder off, but today it did not hurt at all. :)

jamsk8r
04-30-2014, 07:35 AM
191 even this morning. Almost let myself run out of cooked up food..ack! Have chicken tenders going in the oven this morning, and enough sweet potatoes to make 2 meals. Must do a little more cooking up at some point today...probably just have to nuke some more sweet potatoes and broccoli to make it through till the weekend, when I'll have a day off.

Not sure what the workout plan is for today, but thinking I might put some snatch and/or clean and jerk technique work into my warm-up, and maybe stone loading. Will see what the boss comes up with, and decide from there.

katerina11
04-30-2014, 09:37 AM
i just saw this and had to post.

omg!!!!!
http://24.media.tumblr.com/tumblr_ljd5qol6Z51qixleeo1_250.gif

you got 200 lbs!!! it's a milestone marker, right there. smashing weights and taking names, cheryl!!

RVAscreenwriter
04-30-2014, 09:53 AM
Way to go, Cheryl!!! W00t! That is so exciting! I second kat's gif :)!

Kat - I'm so glad that you saw such improvement with your nutrition and all. That must feel good, even if 2,200 calories feels a bit insufficient.

For myself, I need to learn to let myself be hungry. I've been taking in SO many calories, lately! I really need to rein myself in, or else I'll never lose my fluffy belly. I was thinking that I need to readjust what my particular goals are and suit my program to it. I definitely want to improve my strength, but I am not aiming to be a powerlifter. I guess that I just want to be really fit and athletically capable - I'm going to start taking Krav Maga classes, and I want to literally kick some *** in those classes.

Hmmm...

For me, my news is I pulled 120lbs in DL, yesterday morning. It wasn't bad, at all! These "just starting out" rapid strength gains are super-encouraging. I also did 125lbs in hip thrust, and felt like I could add another 5-10lbs, but just focused on keeping my form perfect.

I'm going to start doing goblet squats with my next workout split plan, which I'm putting together today. Thanks for the advice!

katerina11
04-30-2014, 03:28 PM
rva, i bet you could find an awesome krav maga class in your area. i would love to learn to kick *** like that.

120!! you are rocketing up right now. you're gonna hit 135 so quick!

did deadlift today. my last heavy day before the meet. got 285, and then went for 300 but didn't get it. which is fine. i think we are still gonna go for it at the meet. i think it will be 265, 285, 300 for the pulls.

after my 300 fail, i pulled 270 for 5 singles. feelsgood.jpg even when i apprached the bar in a scattered way, i was still able to pull it.

from here on out i will just lift to keep the movements greased. i also tried on a spare singlet. oh LAWD i look awful in a singlet. i will probably post the video of my meet here, so please if you snort and giggle, don't tell me! :o :lol:

off to eat a salad bigger than my head.

RVAscreenwriter
04-30-2014, 07:06 PM
Thanks, Kat! I really look forward to hooking up my barbell with two full plates! Way to go with your DL. I'm sure you'll rock it at that meet, questionable singlet or not!

The Krav Maga place I'm going to start at is with this guy: Roy Elghanayan (https://www.youtube.com/watch?v=2pf9coMuTGs). Skip forward to like the 1:00 mark in the video, and don't mind the annoying music.

:) Good luck with that salad!

jamsk8r
05-01-2014, 01:58 AM
Thanks, ladies!

Want to reply to the rest, but am so tired, I can't keep my eyes open. Will just say that I did the crossfit workout this morning, running and rope climbs, so nothing relevant to this thread. After working the rest of morning gym, I had a lawn mowing job, 3 hours and it was hot compared to what we're used to this time of year. Made the mistake of not packing enough food or drinks, so had to go get something halfway through the mowing job. Did not have a lot of cash for buying something good, and ended up buying a crappy $2 burger and a soda. Will probably bloat up from the sodium and hate my weigh-in number in the morning, but I''m already back to clean eats and hopefully didn't do too much damage to my progress. :(

I'll try to reply to the rest tomorrow morning or whenever I have both time and am semi-alert. Must sleep now. Up again in 4-1/2 hours. Ugh. Can't wait for Sunday so I can sleep in!

katerina11
05-01-2014, 02:05 PM
impromptu rest day. needed to catch up on cleaning and bills. my toddler is only in daycare for a few hours a day, so i am taking advantage and catching up before he comes home to undo everything. lol

222.2 today. i haven't seen 222 for at least a week. last low was 4/18 at 221.8. i want this month to bring me under 220 and i want to start staying there consistently.

jamsk8r
05-01-2014, 02:30 PM
Rest day for me, too. Deadlifts tomorrow. Boss ordered me to take a morning off from the gym, so I was able to sleep a few more hours this morning when I got home. Mowing and laundry for a bit, and food prep, then off to the mountains this afternoon to work on the log peeling job. Hot (for us) today, so that will beat trudging behind a mower in the hot sun. Should be cooler out at the log job site.

RVA, the Krav Maga looks like it would keep anybody lean, and your new instructor looks like he knows what he's doing. Hope you enjoy the lessons. Congratulations on the DL progress lately!

Kat, hope you will post video...that would awesome, to get to see your meet lifts! Had to laugh about the singlet...I'd probably look just as "fabulous" in one right now, lol...best diet motivation out there. ;) Don't stress about it, though. Pretty sure all powerlifters feel the same about having to wear the stupid thing! Good luck with the 300. that one's been on my wishlist for about 3 years. I keep getting close, then hurting myself, but knock on wood, hoping I'm training smarter now, and will see it this year. We'll see how it goes tomorrow, then I'll know how far I've got to go yet. My old, old 1RM was 285, but best number last fall was 275. Hoping to at least hit the 285 tomorrow, if all goes well.

jamsk8r
05-02-2014, 06:05 PM
Looked back in my book, and turns out my old, old 1RM from 2011 was 280, not 285...oops!

After my warm-up sets today (for deadlift 1RM testing), I worked up to 275, then decided to go for 290, thinking I needed that to get a PR. Got that, and didn't realize till later that it was a 10# all time PR, rather than just 5 lbs. Anyway, super happy with that.

Of course, I had to try 300, since I was so close, but really, the 290 was rough...legs shaking like crazy through the middle of the pull...need me some quad strength, apparently! Anyway, I did break the 300 off the ground, got it to my knees, then accidentally let all my air out, but kept pulling, but it wasn't moving, and I was about to pass out from lack of oxygen, so had to drop it, lol. Tried again after a rest, but couldn't get it past my shins. Next time, though. Pretty happy, still, because usually breaking the bar off the floor and my grip have traditionally my weakest links in this lift, and today, I had no trouble with either. :carrot:

Looking forward to the next strength cycle. We'll be switching focus to front squats, overhead press and power cleans. I may throw in a 4th day and do a cycle of sumo deadlift, or ask my trainer if I can do the sumo instead of power cleans.

katerina11
05-02-2014, 08:11 PM
omg our deads are the same!! that's exactly what happened with my 300. i was able to get the 300 off the ground but it got stuck at right below the knees. i am hoping that the adrenaline of the meet will help me.

super huge congratulations on the 290!!!! :carrot::carrot::carrot:

and you also are so much more versatile than i am. i try not to stress about how deconditioned i am, but those conditioning days make me want to cry just thinking about them. so thankful its only once a week.

so today was bench and squats because i missed yesterday. needed to clean rather than lift. got all the laundry done (7 loads!!) so my family has clean clothes in their drawers now. wheew. cleaning has taken a backseat to lifting. i am really really thankful that my husband doesn't care too much about how clean the house is. he cares about cooked from scratch healthy meals, so whenever he is home, thats what i do.

tonight we had mahi-mahi fish tacos with mexican slaw and picked onions. pickled onions are super easy to make and really yummy. they make the taco.

two days at 222. i think it's a real number. if i keep it up i might see 221 next week. i wont stress *too* much about it, as my meet is that weekend, but it would be nice.

ok enough babbling! bench to 121x1 lots of singles at 105 and 115.
squats to 190x1x5 each one was a pass. deep enough and didn't have issues with cues.

jamsk8r
05-02-2014, 10:44 PM
Funny about the deads being the same. Hope you get that 300 in the meet!

Know what you mean about your conditioning days...sort of. We do a lot of conditioning stuff in crossfit, but it's almost always short. I'd dread a ninety minute plus workout, too!

Well, my afternoon job cancelled on me, so I had some unexpected free time, so went by Costco and restocked my good food. Food's been dodgy the last couple days since I kept running out of prepared meals and had little or no time to cook more. Tonight I have a few hours, since I don't have to be up till 6:30 tomorrow, so I'm cooking up fish and chicken and all the usual suspects.

Single lift smackdown tomorrow morning with my buddy Laurie. Not sure what's on her list, but I suspect it's deads and she just didn't want to say, knowing I'd just done 1RM conventional today. Still, if it's deads, I can do sumo. I'm not very strong in that lift yet, so could probably do a 1 rep max test without killing myself, or just rep it out if it starts feeling dodgy.

I'm rambling. Sorry! Better go throw some food in the oven, if I ever want to get to bed tonight. I could sleep a week, I swear!

IanG
05-03-2014, 06:38 PM
I had some achey legs from running today so was scared that squats might damage my knees.

But nope. Squats got rid of my achey legs!

Squats are the new aspirin.

I also managed to bicep curl 90lbs for 10 reps x 3 sets. That's a first for me.

jamsk8r
05-04-2014, 12:26 PM
Nice PR, Ian! Ditto on the squats. I always put some kind of squatting in my warm-up, even if it's just bodyweight squats.

Saturday report:

Went to the gym in the morning for the lifting Shmackdown with my friend. It was her deadlift day, as I suspected, and since I'd just done the 1RM conventional, I decided to pull sumo and just keep the reps up there. She liked that idea, too, so we both did sumo and just went for a heavy set of 5. Nobody won the smackdown this week, since we both called it good at the same weight and were not looking to go to failure:

We warmed up on the rowers, 500 meters, did some random stretching, and spent a few minutes practicing double-unders with a jumprope, then:
95x5 x2 sets
135x8
135x5
165x5
185x5
215x5 and done.
This was actually a sumo PR for me, because I've never really done anything remotely heavy with sumo. My most recent 5RM conventional is only 245, so feeling pretty good about the 215...gives me hope that I might be able to get my sumo pull stronger than conventional if I worked at it.

After we put our toys away, it was time to open the gym up for the Saturday group workout. We had a huge turnout, maybe 30 or 35 peeps, I'm not sure. This always amazes me, because when I started at this gym, it was 2 garage bay doors wide, and the Saturday crowd was all of about 6 or 8 lunatics looking for a beatdown before their rest day. Can't believe how the gym has grown in the last 5 years. :)

I was really there to clean the gym, but I can't do that until it's empty, so I decided I may as well jump in for the group workout. It was a 3 part workout:
5 minutes of work, as many rounds as possible of:
5 axle (aka 2" grip barbell) deadlifts 213 men/173 women
5 box jumps 24" men/20" women
Rest 3 minutes (aka write down your score and get your barbell loaded for the next part of the workout)

then 7 minutes of work, as many rounds as possible of
7 bar facing burpees
7 overhead squats 95m/65w
Rest 3 mins

then 5 minutes of work, as many rounds as possible of
5 toes to bar
5 power cleans 135m/95w

It was a fun workout, and the 3 mins of rest between rounds meant you could go fast again...except I did not go fast on the burpees...after those box jumps, my quads were like, "you want me to jump over WHAT?" ;)

Oy, this is getting long, as usual, sorry. Last night was my friend Drew's MMA title fight. He went up a weight class, and the other guy was the clear favorite for the win, since he was so much bigger than Drew, but Drew's a really good wrestler, so when he finally got him on the mat and got a good hold on him, it was all over. We all went to IHOP to celebrate, and of course I ate whatever the heck I wanted, which was not on my diet, but was so worth it, lol. Back to the on-plan food today, but I'll have some making up to do to get the scale back down after the crap food I've eaten this week. At least I'll be all fueled up for the 1RM testing this week, right? :lol:

katerina11
05-04-2014, 07:08 PM
no regrets!!! :) (i am trying to tell myself that. yesterday was my first day of no caffeine and it was an eating disaster)

how many rounds did you do of each one? the xfit rounds like that really wipe me out. the worst for me were the one where you throw the ball up high against the wall. also burpees.

rest day yesterday and today. feels nice. he said it was going to be super easy for monday and tuesday. wednesday is rest day and thursday and friday i will be travelling.

:carrot:

here is the damage report on my diet:
Saturday - 3,353 calories 317carbs 135fats 145 protein
today so far is back under control
2,195 calories 165 carbs 91 fats 165 protein

i still have almost 700 calories of that to eat and i am not hungry. if it gets much later, i will just drink a protein shake with the missing protein grams (2 scoops or 60 grams) and call it a day. that would leave me at 1900 cals with the same protein. heck, i think i will do that.

glad i posted here!

jamsk8r
05-04-2014, 09:47 PM
I did 6 full rounds plus 8 reps (5 box jumps and 3 deadlifts) in the first part.
I did 4 rounds even on the burpee/overhead squat workout, then 5 rounds even on the toes to bar/power clean workout. The last one was my favorite by far. I used the 95#...love some heavy-ish and fast power cleans, and the low reps meant no rest, so it was just grab and go the whole time.

katerina11
05-04-2014, 10:21 PM
i wanna faint reading that

jamsk8r
05-04-2014, 10:33 PM
Kat, why no caffeine? Is that for the meet, or just something you wanted to do for yourself?

katerina11
05-05-2014, 09:34 AM
Kat, why no caffeine? Is that for the meet, or just something you wanted to do for yourself?

yes, for the meet. i am going to ask my coach about it today, actually. i feel very weak and limp noodley.

i was thinking that i could lower my tolerance to caffeine so on meet day, it would really affect me and i could get MOAR LIFTS! but feeling like how i feel, i don't know if it's a great idea. i'll let you know what he says this morning.

Defining
05-05-2014, 11:33 AM
Caffeine withdrawal symptoms will last at least a week. And if you're not sure what your tolerance is after that, you may actually consume too much. I'm pretty sensitive to caffeine, and on days that I have 12oz instead of 8oz (I roast/brew my coffee at home) I get the shakes.

Lifting while your heart is racing and your hands can't keep still, isn't really great. So while I understand your reasoning, yes, absolutely talk to your coach about it.

Also Cheryl, reading your workouts, I'm beginning to think that you are as crazy as Kat. ;)

IanG, keep on keeping on, you're rocking it!

katerina11
05-05-2014, 01:32 PM
yeah, my coach said that he has utilized the caffeine withdrawal to better his performance, but he does it starting two weeks out, and doesn't get nausea and the shakes. he has seen lifters where that has happened. i should have talked to him about it beforehand, but didn't think to. i just got the idea on saturday and went for it.

so i am still going to stay away from coffee and monster drinks and continue with tea and diet coke, and then on meet day, i'll drink one monster at the beginning and one about 30 minutes before my deadlifts start.

today was all three lifts. no more big numbers on deadlift. my last day for that was wednesday. :(

squat warm up to 180x1
bench to warm up to 120x1x3
deadlift 180x2, 180x2, 180x2, 180x3, 180x1, 180x1, 180x1

jamsk8r
05-05-2014, 04:28 PM
I've seen crossfitters do that, that's why I asked, but then they're not lifting as heavy as powerlifters, and maybe they cut it further out from their competition.

Definining, it's not as bad as it seems, and I've been doing crossfit for over 5 years, so for me that was just a "good one". The short duration workouts like that, too, though hard in the moment, offer a speedy recovery. Crazy is when we do some hero memorial workout. Those tend to be ridiculous reps and just grinders the whole way through. Thankfully, we only do those a few times a year, or I would be crippled, lol.

jamsk8r
05-05-2014, 04:54 PM
So, even though I ate crap several times last week, my scale weight this morning was 190.4 again. Crazy! I figured I'd be right back up the 194. I'll take it, though! Food's been good today so far, and plan to keep it that way.

Today was testing day for 1RM Front Squat, then we did a little workout afterward. My old 1RM Front Squat was from 2010, when I finally got 140, after being stuck at 135 for what seemed like forever. Here are my numbers from this morning:
45x5
45x5
65x5
85x3 (finally getting warmed up here)
(add wrist wraps..that front rack position hurts like a mutha on my wrists...stupid tight shoulders!)
95x3
115x1
(add weight belt)
135x1
145x1 (PR)
155x1 (PR)
165xFAIL and done. Maybe could have gone back for 160 or tried the 165 again, because I let my elbows drop and got on my toes, but I always like leaving some in the tank for next time, and a 15 lb PR was way better than I expected for this lift. :carrot:

After that, we did a short little workout:
7 mins AMRAP (as many rounds/reps as possible) of
5 pull-ups
7 1 arm kettlebell push press OR push jerk (skater's choice here) 53#men/35#women
10 squats (bodyweight or "air squats")

I got 6 rounds even. I did jumping pull-ups because I'm just getting back to doing kipping pull-ups after the long layoff for the left shoulder, so scaling down the pull-ups let me get more push presses and squats in.

Just taking a short break to regroup before I drive out to work on the big log today. It's ready for grinding and/or sanding...I'm so excited to finally be at the finishing stage with this one, but I only got just shy of 4 hours of sleep overnight, so I am dragging. I'll be fueled completely by caffeine and carbs until I can come home and catch up on sleep.

katerina11
05-05-2014, 06:11 PM
i've never done more than 105 for my front squat. you made some monster front squat PR's!!

jamsk8r
05-05-2014, 06:21 PM
I understand. It's one of my least favorite lifts, but apparently, the training we did for back squats, deads and floor presses transfers well to front squatting. I'm so excited for your meet this weekend! I meant to say, my friend tried to get video of my 290 deadlift PR last week, but her fiance called at just that moment from Afghanistan, so she had to take it, then after that, there was nothing but me trying and failing to get 300 as my head tried to pop off my body, lol. Maybe next time!

jamsk8r
05-06-2014, 07:09 AM
188.0 on the scale this morning, which is a new low since I (re)started. Hopefully the scale will keep dipping lower and get me out of the 190s "for reals" over the next week or two.

Made it out to the log job and about rattled my arms off for a couple hours using the sander on the big tree (let's just call it what it is...it's too big to be called a log, lol) for 4 hours. It's cleaning up nicely. :)

Not sure all that arm and back torture is going to do great things for me in the gym though. Today is testing for overhead press 1RM. I might be like, pvc press...phew! that was it! ;)

RVAscreenwriter
05-06-2014, 05:23 PM
I'll post more on my lifting progress/comments on yours, later. For now, I had to post this:
http://24.media.tumblr.com/e1960cee1affda6cfcdd606f124f8be0/tumblr_n55ya3Qq0r1qewacoo1_500.jpg

katerina11
05-06-2014, 06:18 PM
LMAO!!!

so not looking forward to being in a singlet in front of a crowd. its the scariest part of the meet by far.

just more of the same from yesterday.
squat to 180. first single was a bit wobbly bc of a form issue. i tend to panic and something will go amiss. my knees dont shoot out wide, or my lats arent engaged or i slow down too much and don't get a stretch reflex. any of these will cause me to tip forward bc my weak area is the core, and then i have to fight the bar to get up.

second single was perfect so i left it at that and moved to bench
up to 105x2 and done

and then light deadlifts just to get one more day of mechanics. 180x3x3

katerina11
05-06-2014, 06:19 PM
188.0 on the scale this morning, which is a new low since I (re)started. Hopefully the scale will keep dipping lower and get me out of the 190s "for reals" over the next week or two.

Made it out to the log job and about rattled my arms off for a couple hours using the sander on the big tree (let's just call it what it is...it's too big to be called a log, lol) for 4 hours. It's cleaning up nicely. :)

Not sure all that arm and back torture is going to do great things for me in the gym though. Today is testing for overhead press 1RM. I might be like, pvc press...phew! that was it! ;)

omg!!! 188!! nice going, jamsk8r!

will you take a picture of your log when youre done? are you just stripping it of bark for some part of their house? or?

jamsk8r
05-06-2014, 07:53 PM
:rofl: good one!

Kat, yes, I will send a pic when it's done. It's just a log from a big old cedar tree. They liked the look, and are using it as a pillar inside the entry of their new house...guess that will be the living room when it's done.

Tuesday gym report:
Well the boss changed up the plan on us, last minute. He chose jerks from a rack instead of doing the strict overhead press. No complaint there, as I like jerks, especially when I get to use a squat rack instead of having to clean it from the floor. Also easier on my shoulder.

Got a PR in the jerk today by 10 lbs, which is great, considering my previous 1RM in that lift was just set at the end of January, when I failed to get 120 for a double, but got it for a single. Got 130 today. :)

I'm hopefully getting smarter about making PR attempts, too. In the past, I'd always go for a "big" PR, some milestone number, and often miss it because it was too big a jump, then just bash myself against the same rocks till I wore myself out and got no PR at all that day. This time, I worked my way up slowly to 115, jumping 20# per set at first (45, 45, 65, 85), then 10# per set (95, 105, 115), then went up only 7# to 122 for a 2# PR, got it. Took a good rest and went up just 5# for 127, got it, then went up just 3# for the 130, and called it good. Resisted the temptation to go for 135 or 132, as that was plenty of work for one day and a huge PR considering it had only been a little over 3 months since my last one. This way, too, I have something to look forward to after this strength cycle, as I should be able to take 135 for a nice milestone number, at least.

Once I was done with that, nobody else was ready to do the short workout after, so I joined my friend Tracy who was getting in some presses on the strongman log. I actually got a triple with the empty log (90#) which I don't think I've ever done before (strict press the log, I mean). Then before I could try a second set, it was time for the workout. I did come back after and did a triple with the log, but had to push press it since I was crushed from doing burpees. I'd have gone for a third set, but was stupid and started to drop the log after the last rep, then changed my mind partway through and tried to lower it, and my right shoulder felt like it got a little tweaked from that stupidity, so I just stopped, rather than risking an injury.

The workout was:
You have 2 minutes to run 200 meters, then get as many burpees as possible in the remainder of the 2 minutes. Rest 1 minute. 3 rounds.

I'm just getting back to running at all, so didn't want to try sprinting yet. I rowed 200M instead, each round, and for burpees I got 10, 11 and 11, respectively, for 32 total. I'm so not fast at burpees. The more cross-fitty peeps averaged 50-70 burpees total for this one, but my friend Jackie, who is my age, got 33, and we crushed the score of the girl that's 9 months pregnant..ha! ;)

Rest day for me tomorrow, and I'm off from the gym if I don't want to go in, so I'll probably take the morning to get a full night's sleep, and continue to do what I can at my house while I'm here AND awake. I came home this morning and actually went straight for a nap, because after 2 nights in a row of short sleep, I was just about falling asleep the last mile home..sheesh! I got 3 hours, then the cat woke me, wanting to go out. I need to do laundry, I need to cook up some more food for meal prep, and I have some yard work I could catch up on here. Like the mechanic's car, my yard looks neglected all summer, because I'm doing everybody else's yard work. So, I'm trying to at least keep it from looking abandoned this year. :lol:

I'm still trying to figure how to work in back squats and/or box squats, deadlifts, and bench, with the new strength cycle being all about the parts of the clean and jerk. Oh, and strongman stuff, which I don't want to drop totally. If I decide to compete this summer, I might have to just talk to the boss and see about doing my own thing, so I don't kill myself. Not sure yet if the weak shoulder is ready for strongman competition weights yet, though, so it may not be an issue this year. I definitely want to find a powerlifting meet this fall, though, so will have to switch focus for that eventually.

Meantime I want to keep "the big 3" in the mix somehow. I'm thinking I can use a box squat or back squat as a warm-up for front squats, maybe alternate the two week to week. For bench, I could put that in with jerks, or give it its own day on Fridays, then maybe do my own strength cycle of sumo deadlifts on the weekend, when I go in to clean the gym. That's about the only lift I feel comfortable going heavy on without at least one other person around. The only thing that might interfere with my deadlift plan is the smackdown with Laurie, which we've been doing Saturday mornings. See, there just aren't enough days in the week to do all the stuff I want to do. This is where it kind of sucks being at a crossfit gym, when I really want to be doing powerlifting and strongman focus, but I like my gym peeps, so I'll work around it until I feel like the shoulder is ready. I have to remind myself that I'm just getting back to full recovery there...even though I've PR'd some lifts, I still can only do a few kipping pull-ups, my push-ups are still a weakness, and dips, forget about it...so the shoulder isn't 100% yet, even though it feels okay most of the time.

jamsk8r
05-07-2014, 11:52 AM
187.4 on the scale this morning. Whatever I'm doing, it's working. Woot!

So, I've got news. I'm going to enter my first strongman/strongwoman contest June 14! Yeah, I'm freaking out a little inside! But, it's local enough I can drive there the morning of and drive home that night, so no airline ticket, no hotel, etc. I contacted the promoter last night and he said I should go for it. I'm not sure I can even pick up the yoke weight (485#!), but it looks like I could do something on all the other events, so why not? Plus, we have all the equipment so no problem training for the events.

The most scary thing is, I'm going to have to make it down to 180 lbs on June 13 for the early weigh-in, otherwise I'd be in the heavyweight class and then I would NOT be able to handle the weights for ANY of the events. So, there's some weight loss motivation, lol. That's 5 weeks to lose about 8 lbs. Now, probably I can do a water cut at the end and get a couple pounds from that, but I'd better lose as much as I can the normal way first, because who knows how good a water cut would work for me, having never done one.

Anyway, I'm excited and nervous, but the good news is that I'm familiar with most of the equipment and movements. I haven't done them "for time" before, but I've done lots of crossfit stuff for time, so guess it won't be that different...just heavier.

The events and weights for my weight class are:
-Axle clean and press for reps (ground to overhead every rep) 109#/75 seconds.
-Yoke carry, 485#, 80 ft course, 75 secs.
-Axle deadlift for reps, 209#, 75 secs.
-Keg carry 125#, 80ft, sled drag back 250#, 80 ft,, 75 secs.
-Arm over Arm pull (pulling a rope hand over hand) of Prowler with two 35# plates added, then add two more 35# plates and push it back using high handles, 80 ft each direction, 90 second time limit.

So, that looks doable, except, like I said, not sure about the yoke as I've never gone that heavy, and also, I've never played with the prowler or sled much, though we do have them, so I will be able to practice.

I might know a couple of our younger members that would like to enter the contest, too, so if the boss gives the thumbs up, maybe I can have some training partners. Either way, I'll go and give it a shot. :strong:

katerina11
05-07-2014, 06:16 PM
IN for support and commiseration (if you commiserate. lol. i know my kvetching will skyrocket starting monday).

you can definitely make weight. i'm so glad you're gonna do this!!!!:carrot::carrot::carrot::carrot::carrot:

Defining
05-07-2014, 06:35 PM
Man, you guys are hardcore. Wishing luck/best success for both of you.

I was thinking that if I wanted to try a Tough Mudder, I'd have to wait 'till next year to really be in good enough shape for it. Now you're making me wonder if I should just get my a$$ in gear for Sept....

jamsk8r
05-08-2014, 07:52 AM
Defining, you should go for it, just sign up. That will give you something to focus on besides the daily grind of clean eats and the scale, kwim? Looks like fun to train for, too, with all the obstacles added to just the running miles. Plenty of helping hands there, if you need help over or through an obstacle, and you can help someone else who needs it. It will be a great experience, I'm sure.

Kat, feel free to freak out here as much as needed leading up to the meet. I will be the same when June rolls around, lol. You are doing it, your first meet, boom! I'm so excited for you, and know you'll do great! The adrenaline at these things is always good for a few extra pounds on the bar. :D

187.8 on the scale this morning, so I guess I'm really in the 180s, wow! Probably would have even seen a drop if I hadn't spent about six hours cooking food yesterday, and grazing all day, but I did get all my food cooked up to take me through the Monday after Regionals weekend (12 days' worth, except for hard boiled eggs and veggies, which won't last that long, but I made enough of those to get me through this weekend).

Working the gym this morning, and it's 1RM power clean test day, I believe. Not sure how I'll integrate the strongman contest training, but guessing the first step is just to see where I'm at as far as the events and weights that are listed for my weight class, and decide from there what needs work. I'll have to postpone my plans of running a strength cycle for sumo deadlift, as I'll pull conventional at the strongman, and with the axle instead of a regular bar, but I'll keep the sumo DL and wide-stance box squats, bench and regular back squats in the mix by using them as warm-ups or finishers around the rest, just so I don't totally lose my groove on those lifts.

katerina11
05-08-2014, 09:29 AM
Man, you guys are hardcore. Wishing luck/best success for both of you.

I was thinking that if I wanted to try a Tough Mudder, I'd have to wait 'till next year to really be in good enough shape for it. Now you're making me wonder if I should just get my a$$ in gear for Sept....

DO IT!!!!

are you a runner at all? i cant run to save my life. if you think you can run a 5k by september, you can train for a tough mudder.

katerina11
05-08-2014, 09:32 AM
this is me yesterday and today
http://asset-4.soup.io/asset/6766/4990_42fe.gif

i cant think straight. definitely antsy. i am just gonna put my head down and clean the house shiny, do all the laundry, pack for my family, and then go go go!!! we leave today for phoenix!

RVAscreenwriter
05-08-2014, 09:37 AM
:carrot: :carrot: THAT'S AWESOME!!! 180s!!! :carrot::carrot:
It sounds like you are really on top of things, what with your food prep and your timely weight loss.

Oh, and Defining - I think you should just go for it with that Tough Mudder race. We are all capable of more than we think. September is plenty of time to build your stamina and strength up! If you just have one day per week in which you push yourself extra hard with stamina improvers like fartleks, burpees, etc., you will be able to do it.

:)

I took the plunge and gave notice to cancel my membership at the little gym I'm going to. It's kind of a big move, because the little gym I'm at, while it doesn't have a squat rack or enough space for me to do my hip thrusts, has a lot of friendly and supportive neighborhood faces. They've been instrumental in me building up my lifting confidence.

The gym I'll be switching to is at the bottom of the building I work at. That means that I'll be seeing a lot of the guys there! I'm married, so it's not like I care how they view my body... and yet??? Like every normal person, I can be self-conscious. My consolation is that I'll have decent numbers by the time I get over there in a few weeks.

Right now my leg press is 250lbs 5x3, hip thrust is 145lbs 5x3, deadlift is 135lbs 5x3. My bench is still weak, at 70lbs 4-4-3, but my inverted row has upped to 65lbs 5x3 which I'm pleased with. Also, my row is at 90 5x3.

Oh, and the more strategic eating has been GREAT these last few days. With Krav Maga added into the mix, I need it. Has anyone read POWER EATING by Susan Kleiner? It can be a bit of an add for the Kleiner's brand of whey protein every once in a while, but was super informative.

RVAscreenwriter
05-08-2014, 09:40 AM
lol, kat! great GIF
:lol:

jamsk8r
05-08-2014, 03:54 PM
haha, Kat! That's so funny. OMG, she's on the road...woot! Hope you can check in and let us know how your are doing. Otherwise, we'll look forward to hearing your report when you get home again. Is your trainer able to be there for you?

RVA, good luck at the new gym. Still not sure what a hip thrust is. Google, here I come!

It was 1RM Power Clean today, to set a number for the strength cycle. I had a recent PR in my book, from March 12th, when we did a 2RM power clean and I failed to get 125 for two, but got the first rep, so it was not easy to PR today. I warmed up with 45x5, 65x5, 85x3, then decided to throw some half-kilo plates on the bar after this, to sneak up on a 2# PR first, so I did 97x3, 107, 117, 127 (PR), then went for 130 (PR), and finally 132xFail, 132xFail (would have called it quits here, but the boss said give it one more try), 132(PR) but it was U.G.L.Y., and I was done. Seven pound PR isn't too shab, considering it's a one rep and I just hit one 8 weeks ago. :)

On the down side, I think that trying to do front squat, jerk and power cleans 3 times a week for 9 weeks is going to kill my wrists and shoulders. Even with wearing wrist wraps, my whole right forearm/wrist are in pain, and my right shoulder got tweaked a little. With how physical my 2nd job is, I just can't afford to totally wreck my arms and shoulders, and when I beat up on that right wrist, which has always been stiff and fussy from too many years of manual labor, it tends to get so painful I can't grip ANYTHING...not good when I need to be able to use hand tools and power tools for work in my other job. :( So, I will need to sub something for the power cleans, or if the boss wants to be all, "you're all in or you're all out" regarding the 9 week strength program, then I might need to just do my own thing on the side. He's normally pretty reasonable, but he's approaching freak-out mode due to regionals coming up, so we'll see how it goes.

I did pull out the axle and do a few cleans with 110#, just to see how it might go in the contest. I tried to monkey-grip clean it, as I can do that up to 93 or 103# on the axle, which makes for a quick ground-to-overhead transition, but the 110# was just a little out of reach today, possibly only because I'd just finished doing a bunch of cleans already. I did 7 singles with it, anyway, and just used the strongman's favorite, the continental clean, to get a feel for moving the weight. Then I was done, because my wrist was just trashed.

jamsk8r
05-08-2014, 04:00 PM
PS, I should clarify, in defense of the power clean (lol), that if you have "fast elbows" and can catch the bar in the rack position, like you're SUPPOSED to, this lift would not be hard on your wrists. I can do that up to about 95#, but after that I'm just too slow getting my elbows around, so I end up catching it in my hands, and just beating myself up. Not a bad lift, just my crappy form causing the trouble here.

jamsk8r
05-09-2014, 07:10 AM
188.4 on the scale this morning.

Spent much of last night looking for video footage of this strongman show I'm entering, to try and get an idea of what their equipment is like, what the judging procedure is, etc. Hope I can go out and at least do SOMEthing on each event. Looks like a fun day, though.

jamsk8r
05-10-2014, 10:33 AM
186.8 on the scale this morning. Down about 3.5 lbs in 2 weeks, which is good for me. Will keep on keeping on with the same food plan as long as it's working.

Did the crossfit workout at the gym Friday, then was working, but in between group workouts I loaded up a yoke to see if I could even pick 485# up off the floor. I could, but wow, it feels so heavy! Did not try to take a walk with that, since I wasn't really warmed up, but it gives me some hope that I can at least break it off the ground.

Kat, good luck with the meet, which is today, I think? Hope you have fun, and can't wait to hear your report!

How's everybody else doing with the food and workouts?

jamsk8r
05-11-2014, 11:31 AM
Where's everybody at?

189 on the scale this morning, after an early Mother's Day dinner out with my boy last night. Took a rest day yesterday, since I was just feeling beat up from the week of 1RM testing, all those heavy yoke picks on Friday, then a few hours running the sander out at the log peeling job till about 10 pm Friday night. Not sure if I'll muster for a workout today, or just take another day, and start fresh on Monday.

jamsk8r
05-12-2014, 08:58 PM
Kat, you're killing me! LOL.

189 still on the scale this morning. Stupid pizza!

Talked with my trainer today, and he said to do an "event day" once a week for the strongman, but not to change up anything else yet. He'll change it up about 3 weeks out, if I understood him right. So, today was just the regular group crossfit workout, which was basically a lot of clean and jerks and a whole lot of sweating for about 20 minutes. My kind of workout...just a barbell, and no running. :D

Tomorrow starts our weeklong prep for the crossfit regionals we are hosting. I'll have to leave even earlier than usual to get my workout in, get showered, and head on to the venue from the gym each morning. Hope to keep checking in at least once a day, but we'll see how it goes this week. Hoping to hear a report from someone else, as talking to myself is getting a bit awkward.

katerina11
05-13-2014, 12:23 PM
Im here. Just on phone so cant post well. Ill post asap.

It was fun! Will post video today. Ive been reading along. Good work on the weight loss!

jamsk8r
05-13-2014, 11:22 PM
Cool! Can't wait to hear your report! (well, obviously, since I keep pestering you about it, right?)

Today was day 1 of getting ready to host CF regionals (NW region). Went by the gym at the crack to get a workout, since we did not have to be there till 9 am to unload the semi trucks of equipment. Did some back squats today, just worked up in sets of 5 during my warm-up, then finished with 3-3-3 at 155-160-165# respectively. Had planned to go on to do a couple doubles of box squats with 175, then some pause squats, but after doing the box squat work sets I was toast. Guess yesterday's clean and jerk workout took more of a toll than I thought. So, skipped all the accessory love I'd planned, but did want to get my hands on a keg today and get a feel for that keg carry/sled drag event. The contest keg will be 125. We had a 115, so I used that...close enough, and plenty light...no worries about that event except that I should practice running with a keg, lol. Tried to drag the sled on the mats inside, well did drag it inside, about 100 ft x 2 trips, with 3 plates on the first trip, 4 plates for the second. It was very hard to pull on the rubber mats, so ended up being more of a strength endurance challenge than a sprint, but I figured, what the heck, and finished what I'd started.

From there went to the venue to help unload the semi trucks, which ended up being about six hours late arriving from Canada. Anyhoo, I spent most of the day running around with a pallet jack, dragging heavy pallets all over, so the whole sled drag thing this morning? totally unnecessary! :rolleyes:

Tomorrow will be our day to build the pull-up rig, lay out mats, prep everything for the first workout on Friday morning, etc. I'm working the gym from opening at 6am till 9am (ish) when my relief gets there, then on to the venue to help with set-up. Food probably won't be perfect while I'm at the venue, because my cooler just cannot keep meat cold enough all day long in this heat with the windows up (I found out today), but we do have a decent caterer this year, so hopefully I won't do too much damage this week!

IanG
05-14-2014, 11:29 AM
Am I the only one who thinks they are going to die when doing squats?

I find them very effective. But part of me always doubts I will make 3 sets without injury or death. In that order. As in ouch. Then die.

RVAscreenwriter
05-14-2014, 12:13 PM
Kat - I am DYING to see some vid or photos from your meet and to hear more about it! Like Cheryl, I will continue to bug you ;)

Ian - Ahh, squats. I just started doing real squats again using a power rack, since I'm transitioning to a new gym with more equipment and space. *my last little gym didn't have a freakin' squat rack!* Anyway, when at the bottom and using that leg tension to get back up, yes it's a bit like I can imagine pooping out and dying. However, I find that to be the most rewarding part about it! I'm currently working on perfecting my form and am using the Elite FTS "So you think you can squat" series for pointers. What does everyone else think of the series? Have you seen it? Elite FTS link (https://www.youtube.com/watch?v=2ME8gEN54Ao)

Cheryl - you are such a BAMF! your sled work makes me jealous. I'll get there, by gum, I'll get there. In the meantime, let me just say that you are the bomb diggidy. GO YOU!!!


----

I have been super-stoked with my recent strength gains, on a personal note. My 75lb. bench presses have been less crazy-taxing-almost-failing on rep 5, which is thrilling for me, considering that a month ago 60lbs. for 5 felt like death. I see 80 coming! Watch out BP, I'm comin' for ya'!

I PR'd my deadlilfts yesterday with 145lbs. at 5-3-3-3-3. W00T! Kickin' a**. Literally. Of course, it made all of the guys in the weights area of my new gym look, but I careth not. My hip thrust is at 155lbs. *see below for Bret Contreras' jokey don't-make-eye-contact-while-hip-thrusting gif*

http://bretcontreras.com/wp-content/uploads/7bi68.gif

My squats are just at 105lbs, since I'm working on form and am getting back into them. Still, it's good to be back. I know y'all aren't huge fans, but I am. ;)

katerina11
05-14-2014, 03:42 PM
omfg that gif. im dying. :lol:

meet went well. loved the experience. everyone was awesome and i got to meet one of my lifting heroes. r lee, who is an amazing lifter and i suspect will soon be in the top ten all time for her weight class.

anyways my lifts!
squat 181, 192, 209 all good
bench 105, 115, 132*
deadlift 253, 286, 303**

* red light on 132 for not waiting for the press command! it was an easy lift, too. i just forgot. ugh
** set national record in NASA for M1 198+ need to turn in my paperwork for it!
http://www.nasa-sports.com/a.National.Records.2013/PDF.Records.4.27.14/4.28.14/w%20Unequip%20PL%204.27.14.pdf

http://youtu.be/OYE01PtBVno << youtube video


ill post my training session today in the next post. i have it written down but i gotta find it...

katerina11
05-14-2014, 03:51 PM
ian, every time ... every single time i do a heavy squat i am terrified that something is going to go terribly wrong. it certainly keeps me in line and forces a mental checklist before i begin each squat. i have been pinned so many times and i thank god for the safety bars. without them, i would never squat heavy.

cheryl i am so hyped about you doing strongman. will you post vids of training? i wanna see all the cool stuff you do.

rva, you are skyrocketing, woman!! holy crap, just a couple weeks ago you were worried about going over 100 lbs for deadlift, now you're at 145!! :carrot:


Wednesday May 14
sled +200 lbs
120 yards forwards
120 backwards
120 yards sideways

3 rounds of
25 tire slams against wall
sledgehammer (20lb) slams to tire 15 ea. side
15 battle ropes

finally
prowler 2 +140 lbs sprint 25 yards
bench press barx25
prowler 2 +140 lbs sprint 25 yards
16 kg kettlebell fighter figure 8's 15 each side
prowler 2 +140 lbs sprint 25 yards
low incline bench press barx25
prowler 2 +140 lbs sprint 25 yards
16kg kettlebell round and rounds 15 each side
prowler 2 +140 lbs sprint 25 yards
high incline bench press barx25
prowler 2 +140 lbs sprint 25 yards
12kg kettlebell halos 15 each side

ded.

RVAscreenwriter
05-14-2014, 05:12 PM
** set national record in NASA for M1 198+ need to turn in my paperwork for it!
http://www.nasa-sports.com/a.National.Records.2013/PDF.Records.4.27.14/4.28.14/w%20Unequip%20PL%204.27.14.pdf


YESSSSSS!!!
That is SO amazing, I just can't say enough! My hands were sweating with nervousness while watching your vid, and I knew the results already! Sheesh! BTW - your singlet didn't look weird at all!

:broc::carrot::broc:

---

I attribute the strength gains absolutely to my food intake. I've been very attentive to my intake, no supplements beside protein powder, no drinking... It's given me the fuel to get things done :cool:

Ian - I second the thing with the checklist. Head to toe, toe to head. Gotta make sure everything's ready before squatting!

FleurDeLis
05-14-2014, 07:14 PM
Hi everyone,

My name is Sabrina and I've lifted on and off since high school, however, this is the first time I've really stuck with it.

I've been lifting for about two weeks now give or take. My routine is as follows:

Mon, Wed, Fri
DB press- 20lbs- 3 x 8 or assisted bench press- 30lbs 3 x 8
DB shoulder press- 15lbs- 3 x 8
deadlift- 50lbs- 3 x 8
seated row machine- 45lbs 1 x 10, 50lbs 1 x 10, 55lbs 1 x 10
leg press- 180lbs 3 x 10
calf raises via leg press machine- 180lbs 2 x 15, 200 lbs 1 x 15
Assisted Chin up machine- set at 180lbs (I'm 185lbs) 1 x 8

I've improved already going from 10lb, to 15lb, to 20lb db's for my db press. Also went from 10lb db shoulder press to 15lbs shoulder press. I just started incorportating the assisted bench press.

Basically, one of my biggest questions is how to know when to increase weight. Do I just wait until I'm not struggling to complete that last rep?

Apologies for being new and potentially not knowing the correct lingo. :)

katerina11
05-14-2014, 07:46 PM
fleurdelis, excellent work on the increase of weights!!! :carrot:

for me, i increase as soon as i can lift all of my reps with good form. i have microweights, so i can go up incrementally. (for the upper body, especially with women, jumping 5 pounds at a time is rough going).

if you don't have access to microweights, you can try the next weight up, after you finish your final heavy set, and see if you can get one good rep out of it. if you can do more, great! if that rep was pretty ugly, then just try it again next week. keep going from there.

i am so excited for you! weightlifting is flipping awesome.

have you seen exrx.net? it has little gif videos of each exercise and explanations so you can see what form you should be using. it's so great for when you don't have access to a trainer. i utilized exrx heavily when i was starting.

http://www.exrx.net/Exercise.html

katerina11
05-14-2014, 07:48 PM
rva :o:) thank you. you are so sweet to be excited for me. it was a fun experience and i cant wait to do it again.

FleurDeLis
05-14-2014, 08:13 PM
Katerina,

Proper form has been my ultimate goal. I've seen a lot of people lifting and just gutting out the reps as as possible and their form stinks. I concentrate on form and my breathing, nice and slow. I had seen that site mentioned and checked it out to learn proper form for deadlifts and a few others. Very helpful, I love it!

Were those microweights what was being used in the youtube video???

My gym doesn't have those, but I won't let it stop me!

So you suggest after my third set, try the next weight up in regards to the dumbells for one rep or more if good form?

My goal right now is to lose my pregnancy weight and get back down to 150lbs, 140 as a possible ultimate goal. However, I want to be in better shape than I was at that time. In regards to eating I've been eating about 1400 calories a day give or take a few. I haven't felt weak or anything while eating this way and lifting, but I haven't really seen any weight loss. I'm hovering around 185.5 right now.

I'm excited to learn from everyone here! :)

katerina11
05-14-2014, 08:23 PM
when did you have your little one? congratulations!

microweights weren't being used in the meet video, i don't think. they might have been using some 1kg's, though.

here are some DIY microweights that you can even attach to dumbells
http://forum.bodybuilding.com/showthread.php?t=3032501

i have some similar to these. i like them bc they are magnetized and you can throw them on just about anything in the gym.
http://www.exrx.net/Store/FF/MagneticMicroWeights.html

i got nothing on weightloss. my weight has been stalled forever. basically because i eat too damn much. haha

doesn't sound like you are eating a lot of food. are you weighing everything to the gram? that's the first thing people who are good at dieting would ask. also, if you are breastfeeding, i know for some people it is really hard to lose. and then others lose like mad. the human body is so weird.

Defining
05-14-2014, 11:00 PM
Kat. You rock. Seriously. Not sure what else to say, really. Actually, one other thing - you're pretty smokin', singlet and all. :)

Cheryl, I used to throw kegs around for work. The trick is to hold it far enough from your body to walk, but not too far to smoke your shoulders. You can also hold it sand-bag style, if that's easier.

Ian, I've never actually tried really heavy squats, so I've never been stuck. Maybe that's why I haven't had that doubt yet? ;)

RVA, you're really booking it now, aren't you! :carrot: I laughed my a$$ off the first time I saw that gif. Have you tried playing with goblet squats, while you're keeping your focus on form?

Sabrina, 1,400kcal is low - low enough that your body might be changing it's metabolic choices to hold on to the 'good stuff' (ie. fat, which is what we're trying to get rid of). What I'm trying to do right now is to hit between 1.5-2.2g protein/kg of bodyweight every day. And eat at least 5-7 veg/fruit a day. After that, if you can still fit any starchy bits (potato, squash, fruit, whole grains, etc) or fats (nuts or avocado, olive oil or coconut oil, etc.) in your stomach, then go ahead, so long as it's from whole foods. So not calorie restriction, exactly - just a different way to prioritize my food choices.

As for increasing your weights - if it were me, I'd aim to keep pushing for 'one more rep' when you can, until you're up to about 12-15. Then I'd gently increase the weight (ideally 10-15% of your total, when you're first starting) and drop back down to 8 reps. Or you could start at 5 and work up to 8-12, etc. This way, you get a natural periodization without actually having to think about it. If I had to guess, this would probably see you upping the weight every 4-8 workouts, at least to start off as a beginner (this is the honeymoon period, for strength gains - enjoy it while it lasts ;) )


I bought a summer membership to a sport centre today - have just been feeling really limited with my home set up, and want to see if my 'plateau' is because I'm not actually working as hard as I can, or if it's because of something else. I've also cut out refined sugar and flour for 60 days - not because I eat a lot of it, but because it's an easy focus to remind myself to make better food choices. Really struggling to get enough protein in right now as it is. :(

jamsk8r
05-15-2014, 07:56 AM
Sabrina, welcome! What they said about calories, try 17-1900, especially if you're including grains in your diet. It may send the scale up for a week or so at first, don't panic, but then it should help get your body to let go of the excess and start the scale in the right direction. What the others said about increasing weight is all good advice, and any of that would work. Looks like you're doing great so far!

Kat, great video! Congrats on a successful meet and setting a record!

Just a hello to everyone else, great to see all the posts, and I am reading, even though I don't have much time for the computer this week. Long days setting up and short sleep. Hoping we finish a bit earlier today and I can catch up on sleep before the competition starts tomorrow. We didn't have as big a crew yesterday for set-up as usual, but still got all the major stuff done. Just fine tuning things today, like measuring out the rubber mat layout and taping things down so they look pretty for the tv cameras, and final prep for Friday morning competition.

I took yesterday for a rest day since I was just feeling trashed. Still feel trashed, but going by the gym on my way to the venue, to see if I can do something resembling a workout, lol.

katerina11
05-15-2014, 05:15 PM
you are doing well, cheryl. it's awesome seeing your drive and determination.

i think feeling trashed and hungry is something i just need to adjust to if i want to get to 198 by november. i have to keep reminding myself that im not DYING OMG when i am hungry and in that "seek food" mode, if i don't fulfill my body's wishes.

monday was great, tuesday and wednesday were not great and today i am working again towards being great. at this point, i don't care if i go over in calories as long as they are foods that i need to eat and i am staying away from foods that trigger me. i've got to get back in the groove and it's just knucking down and doing it, so that i can get used to the new way.

i'm probably going to log my foods here to help me. i know that can be boring (or triggering) to some. if this bothers any of you, let me know and i will put it somewhere else.

breakfast
coffee with half n half and splenda
grilled boneless skinless chicken breast
steamed french green beans with that new creamy mustard stuff. it's pretty good.

snack
special k protein bar. (gotta stop these but i was in carb fever)

lunch
big *** salad with strawberries, purple onion, mixed greens and chicken breast. annie's light honey mustard dressing

snack
4 ounces strawberries, 3 ounces frozen wild blueberries, 5 ounces plain nonfat greek yogurt and 1 cup silk coconut milk with a teeny bit of almond extract

dinner is roasted chicken breast and thigh with skin, and roasted asparagus in sesame oil with sesame seeds

katerina11
05-15-2014, 11:18 PM
you are doing well, cheryl. it's awesome seeing your drive and determination.

i think feeling trashed and hungry is something i just need to adjust to if i want to get to 198 by november. i have to keep reminding myself that im not DYING OMG when i am hungry and in that "seek food" mode, if i don't fulfill my body's wishes.

monday was great, tuesday and wednesday were not great and today i am working again towards being great. at this point, i don't care if i go over in calories as long as they are foods that i need to eat and i am staying away from foods that trigger me. i've got to get back in the groove and it's just knucking down and doing it, so that i can get used to the new way.

i'm probably going to log my foods here to help me. i know that can be boring (or triggering) to some. if this bothers any of you, let me know and i will put it somewhere else.

breakfast
coffee with half n half and splenda
grilled boneless skinless chicken breast
steamed french green beans with that new creamy mustard stuff. it's pretty good.

snack
special k protein bar. (gotta stop these but i was in carb fever)

lunch
big *** salad with strawberries, purple onion, mixed greens and chicken breast. annie's light honey mustard dressing

snack
4 ounces strawberries, 3 ounces frozen wild blueberries, 5 ounces plain nonfat greek yogurt and 1 cup silk coconut milk with a teeny bit of almond extract

dinner is roasted chicken breast and thigh with skin, and roasted asparagus in sesame oil with sesame seeds

we can 86 the roasted asparagus for half of a small caramel brownie blaster from sonic. :o

jamsk8r
05-16-2014, 01:37 AM
Good job on the food today, Kat. We do what we can do. My food is crap at Regionals and I swear I'm gonna be back up to where I started before it's over. Boo! But, I'll have 4 weeks to dial it in and hit below 180.6# for the weigh-in. I might have to call in the big guns near the end. One of our gym members is an MMA fight coach, and I might need his help to do a water cut if I can't drop the weight "for reals" before then. Will read up in the meantime, once this crazy weekend is over, because I think I have to start a couple weeks out or at least several days, drinking water and dropping caffeine or something like that. The food every day has pretty much been some version of cold sandwiches...one day lettuce wrap, one day tortillas, and today was with bread. I never eat bread, so the doughy stuff is grossing me out, but it's all there is to eat, and I need the fuel to get through the busy day, so I just keep eating it.

There was some 40 minute torture workout on the board at the gym today. I skipped that, knowing I'd have plenty of work to do all day. I did some bench practice instead, just with the bar a few times then a few higher rep sets working up to 95#, and basically supersetted that with fat bar clean and jerks...still trying to get the hang of that monkey grip (aka suicide grip, aka thumbs not wrapped around the bar) clean. I could not get 103# today, kept losing it during the transition from pulling to the rack position, but I got 83 easy, and 93 with a lot of effort, so there's still hope. If I could do that with 110 in the strongman contest, even for a few reps, it could get me a lot more reps, since it's so much faster than the continental clean. Tried regular thumbs wrapped clean grip, too, but that wasn't as good...my hands are just too small so I could not hold the bar during the second pull (aka the part where you get past the knees and jump to send the bar upward). Anyway, good practice session. Must sleep!

FleurDeLis
05-16-2014, 10:43 AM
Down to 184 lbs this morning!!!!!:carrot:

I'm going to increase my food intake and see how things go. Today will be my last weight workout until Monday. We're going to visit my brother and his fiance and go to Kentucky Kingdom. So I'll be getting alot of walking done on Saturday. Sunday I'll rest and get back to it on Monday.

I'm excited and motivated by this! :) Looking forward to my workout today. Will post details later tonight if I have time, otherwise, you may not hear from me until Monday.

katerina11
05-16-2014, 03:43 PM
nice work, fleurdelis!



Friday Conditioning
+180 prowler 2 - 20 yard sprint
barx20 bench press
battle ropes (chains) 20 alternating
+180 prowler 2 - 20 yard sprint
16kg KB OH swings x15 ea
12kg KB clean and press x10
+180 prowler 2 - 20 yard sprint
20lb db low incline press
battle ropes (chains) bird flaps
+180 prowler 2 - 20 yard sprint
16kg KB fighter figure 8's x15
12kg KB clean and press x10
+180 prowler 2 - 20 yard sprint
20 lb db high incline bench press
battleropes (chains) together x20
+180 prowler 2 - 20 yard sprint
16kg KB round and rounds
12kg KB halos

and then i did that entire circuit again, but with the prowler weight reduced to +90 lbs.

the last two prowler pushes at 180 lbs were a ****ing joke! at about 7 yards to finish each way, i literally could not push anymore and had to drag it to the finish line.

monday i finally get to bench press and do some squats. from here on out, tuesday and thursday are dedicated to conditioning and MWF are weight training set up in a very similar way to sheiko. i have every opportunity here to get my total up to 733 lbs (my goal for november). if i don't do it, it will be because i was slacking, and not the fault of programming.

FleurDeLis
05-16-2014, 05:29 PM
Just got home from my workout at the gym. It took me longer today, mostly because I was walking around the gym probably looking ridiculous because I couldn't find the other half of a 15 lbs db set. One girl was using a set and then there was one other 15lbs db, but I couldn't find it's match. SO FRUSTRATING!!!! I went on with the rest of my workout, thinking I'd be able to come back and have a set to use.. NOPE! Finally went to the locker room to leave and here comes the girl that was hogging them pretty much the whole time I was there.... So I ran back out and did my shoulder presses. I felt so much better that I was able to get them in..

Anyways, here's the damage!

assisted bench: 1x8-30lbs, 2x10 or 12- 30lbs, 1x1-35lbs
db curls: 3x5 20lbs
deadlift: 50lbs
leg press: 3x8 200lbs
calf raises on leg press: 3x15- 200lbs
seated row machine: 3x8- 55lbs
assisted chin up: 3x2- machine set at 160lbs

I was excited about the bench today. At the end I tried 35lbs and got out a good rep. I think I will go with 35lbs for my sets starting on Monday. Not a big increase, but exciting for me!!!

So when I first started lifting a few weeks ago, I experienced DOMS. This may be a dumb question, but if you don't experience DOMS the day after you lift, does that mean your not making gains? Should that be a gauge as to whether or not your working hard enough?

I am planning on increasing my food intake a little bit to see what happens.

FleurDeLis
05-16-2014, 05:45 PM
Sorry, I ignored the Congrats Kathy, I thought I had already replied to that post, but remembered I hadn't been able to post it.

Our daughter was stillborn on March 21st, 2014. She was and is so very cute and beautiful. I went in for my 38 week appointment and was told she had passed away. Please don't feel guilty in anyway, I know you had no way to know and I had not mentioned it. Besides, I LOVE to talk about her. Her name is Isabelle Francis and her momma is proud! :)

katerina11
05-16-2014, 06:31 PM
Sorry, I ignored the Congrats Kathy, I thought I had already replied to that post, but remembered I hadn't been able to post it.

Our daughter was stillborn on March 21st, 2014. She was and is so very cute and beautiful. I went in for my 38 week appointment and was told she had passed away. Please don't feel guilty in anyway, I know you had no way to know and I had not mentioned it. Besides, I LOVE to talk about her. Her name is Isabelle Francis and her momma is proud! :)

Talk about Isabelle anytime with me. I lost two babies at 20 weeks, and have a small idea about what you have gone through and how much people just want to gloss over talking about your baby. :hug:

JeanniesPlace
05-16-2014, 07:04 PM
I have just purchased two sets of weights. One for the living room (next to the TV!) and the other set for the deck outside. Now I can workout in my two favorite places!!

Jeannie:dizzy:

RVAscreenwriter
05-17-2014, 12:25 PM
FleurDeLis - My sincerest sympathies to you for losing Isabelle. You are a strong woman, both in spirit and in body.



Jeannie - Congratulations on purchasing weights - have fun :)

Defining
05-17-2014, 07:40 PM
:bike: So my genius idea of biking to the sports centre for workouts was pretty good, save for two small points that slipped my mind:

1) The way home is a gradual uphill pretty much the whole way.
2) It takes my body at least a week to stop aching from the saddle. (ouch!)

On the plus side, it feels freaking awesome to be on a bike again. I haven't rode properly since I was travelling via bicycle in Europe. :yay: for that.


On a side note, I forgot how intimidating it is to lift when there are actual people around. My home setup has made me spoiled, and now I'm having to adjust again to using a public weight room. Probably good for me, anyway.

And I've broken down and actually started planning meals. :( I hate doing this, but I have been 'stalled' for nearly two months now. No good, something needs to change.


Aaaaaanywho, how's everyone else doing?

PS. Sweet holy (*&$ there are a lot of different wacky smileys to play with!:hyper:

jamsk8r
05-18-2014, 07:25 AM
Morning, all. I'm on day 5 of rocking 4 hours of sleep a night. Pretty much running on caffeine, sugar and wishful thinking at this point, lol. One more day of competition to work today...we will pack it all up and load it on the trucks by tonight, then I'm working the morning shift at the gym tomorrow, and planning to come home and sleep however long I need to after that. On the plus side, it's always a fun weekend, I see a lot of peeps I like that I only see at this event, so it's pretty good as long as I keep moving and stay busy. I only really notice how tired I am or how bad my feet and legs are killing me when I get home.

I got to talk to a gal yesterday about powerlifting. She's local and was able to point me toward some federations that are more fun to lift at than the USAPL (which looks about as much fun as dry toast). The gym she trains at hosts a powerlifting meet in the fall and spring every year, and she also pointed out a second meet in the fall that I might plan to do. So, it looks like I might have found my first powerlifting meet. I think it happens August, or maybe she said November (it's not listed yet), which would give me a good training window between the strongman next month and my first powerlifting meet. Anyway, super excited to find a meet where they actually play music and have a good time, rather than the stodgy "olympics wannabe" set-up I thought I'd be stuck with. Bonus is that I know her trainer through the Crossfit stuff, so it won't be like going out the first time and not knowing anybody. Maybe I can even get up there and train with those peeps a few times before the meet, just to get familiar with the equipment, since our gym does not have a monolift or competition benches. Super excited about that. She said she thinks I can make weight for the strongman no problem, with a month to go, once this weekend is over. She used to do crossfit and has tried strongman. She said she is just powerlifting now, and gave up the crossfit stuff because it was just too hard to do both, being at her competition weight (which is maybe 190 or 200?). I'm wondering if I can do that, or maybe just do the crossfit workouts twice a week. Pretty much did that when we did our last strength training phase, and that felt about right...just enough to get the conditioning bit satisfied, but not so much that I was beating myself up too bad to lift heavy. Now, all I have to do is slide that by my trainer, lol.

Better get ready to get out the door. One more day! Hope this makes sense. Seriously sleep deprived and trying not to sound completely out of it, lol.

katerina11
05-19-2014, 08:33 PM
i;m glad this is almost over for you, cheryl. sounds pretty intense. fun, sure, but what an intense schedule.

USAPL looks pretty boring to me, too. which fed did you find that looked more fun? i wish nasa was in your area. nasa peeps are so nice.

defining, hurrah for getting on the bike! i love bike riding, too, but it's fallen by the wayside. i even bought a nice new trek, but it's sitting unused atm. i wish my little one were old enough to go riding with me. he can't, and also won't sit still in one of those trailers, so i am SOL for now.

hows the lifting in front of people doing?

JeanniesPlace how goes it?

Richko Session 1 - Monday

Squat + KB Swings
stretching
barx5
85x5
110x5
135x5
155x3
155x3
155x3
175x1, x1, x1
175x1, 155x2
165x1 (fail the second)

90 seconds rest before KB
120seconds rest after KB
Kettlebell swings between sets
16kg x15 each

Bench
same rest sequence as above
65x5
80x5
90x3
90x3
105x3
105x3
105x3
105x3
105x3

90 seconds rest before KB
120seconds rest after KB
Kettlebell swings between sets
16kg x15 each

16 sets total of kettlebell swings
16*30=480 KB swings total.


Squats
135x1

Notes

Day 1 of doing Sheiko Rich Kahle style. HOLY ****. Eventually my workouts should look like:
Squat
50%x5
60%x5
70%x3x2
80%x3x5

Bench
50%x5
60%x5
70%x3x2
80%x3x5

& then more squats. And all of that interspersed with various conditioning crap he wants to throw at me.

For squat and bench with KB or other conditioning work thrown inbetween sets with timed rest. And you round that off with more squats.

Obviously today I did not get everything done, but Rich says that is to be expected and I won't move up in weights until I am able to do the workout as written. I think that's a pretty cool idea.
He has worked this program himself with good results and said that he normally wouldn't throw this at someone who is still basically a beginner, but because I have goals and heart, he is tossing me into it. I am happily being thrown in the briar patch.

Tomorrow is conditioning. As if this wasn't. lol

jamsk8r
05-20-2014, 12:09 AM
Dang. Just lost my post. Stoopid laptop touch-pad thingy! I'm always hitting that with some part of my hand when typing.

Okay, Regionals is over. My friend's daughter took third so is going to the CF Games in July (woot) along with her training partner, who took first in the men's division.

I barely made it through morning gym this morning and driving home, but was able to get a few hours of sleep then, and after some tylenol and liniment, am feeling almost human. A full night of sleep tonight and the rest day I took today should get me back to workouts tomorrow.

Four weeks out from the strongman contest, so the training and diet pressure are now officially in full force! Got right back to normal eating today, after a week of sandwiches and way too much caffeine and sugar at the venue, but that was the only way to stay awake and alert enough to get the job done on 4 hours of sleep a night.

Kurtis and I didn't get out of the venue till 9pm last night, and each got about the same amount of sleep. We joked about just putting a note on the board and taking a nap this morning, like, "Row 5K. Write your time on the board." lol. Instead, we put a 10 minute "as many reps as possible" workout on the board, on top of front squats for the strength program peeps, tag-teamed working the smaller groups, both coached the big groups from 9-11, and got the heck out of there at 11:05 when the last morning group was done.

Kurtis writes my training program, so I just go in and do what he says, but I think the plan is to stick with the lifting and crossfit for another week, along with one event day where I will pick 2 or 3 of the strongman contest events to practice, then next week there will be a change to that plan, but I'm not sure what it is yet. Pretty sure Kurtis doesn't know, either, as he had his hands full with Regionals up to last night, but I'm sure whatever he does will be fine.

The diet has me worried, though. I need to read up on how to do a water cut, and see what kind of prep I can do to keep that option open. I'm going to do what I can with just eating clean and maybe ditch the caffeine and all sugar to try and help things along. Not looking forward to that, but I have to make weight because otherwise I won't be able to handle most of the weights in the next higher weight division. Sucks having to cut for a first contest, but in strongman, there's no choice unless you're just a beast, which I am not!

Okay, not making sense even to myself, so will sign off. Kat, I think one of the feds was USPA? I tried to write it down when I got home but had already forgotten what the other fed was that she mentioned. Pretty happy to know there ARE local options, though, that will be more fun than the stodgy USAPL meets. Mel said, too, that you can compete raw with knee wraps (like) and that you don't have to bench flat-footed like in USAPL, which I also like, because I can get a much better arch and more comfy/stable shoulder position if I don't have to put my heels down. Right now my plan is to do the strongman contest, take a few days or a week off (not sure how much I'll need to recover from that), then start training for my first powerlifting meet, which will probably be the one at the crossfit/PL gym in Lynnwood, WA...I know it's in the fall but don't have the specific date or meet info yet. Might be able to make a couple trips up there before the fall to train with them and get some exposure to the competition bench and monolift so it's not a totally new experience at the meet.

Back to the gym (for workouts) tomorrow. Probably front squat heavy, which I missed today. Will talk to my trainer, but hoping he will give me a sub for the jerks and power cleans in the strength program, maybe deadlift and an overhead press/strict press or axle clean and press, because I think the whole cleans and jerks on top of front squats is just too rough on my old shoulders and wrists.

jamsk8r
05-20-2014, 12:13 AM
Kat, meant to say, that looks like a heck of a workout! I love KB anything, but that is a LOT of swings and squats, wow! What is this program designed to do for you...strength gains, I presume?

katerina11
05-20-2014, 01:56 AM
here is a list of the federations
http://www.powerliftingwatch.com/compare-federations

USPA probably, yeah?

after a couple days, youll know what your walking around weight is. how much approx do you need to lose to get into the next weight class?

that's so cool that someone you know is going in july! i have a friend who is an intense athlete and she didnt qualify. i hope she will next year. she's a badass.

there are 3 phases to my training. this first phase is to get my conditioning up to speed. it is a serious weakness of mine. he's throwing the book at me because i suck so bad at this. this will likely last 6 weeks. maybe 8.

then the conditioning work is scaled down to just conditioning days and lifting days are strictly for lifting.

and finally my lifting days become technique work instead of more volume oriented.

i am gonna be hatin life for the next six weeks, basically. it's also going to help with weightloss.

jamsk8r
05-20-2014, 07:58 AM
Kat, yes, pretty sure USPA was one, can't remember the other to save my life, but maybe it had an H in it? I'll look at the list and see if it knocks something loose, lol. Doesn't matter too much right now, since I know that Mel's trainer Jesse is hosting one at their gym in the fall, and I'll probably just make that my first one. There's one in Kennewick, WA in the fall that might be another possibility, as she mentioned that meet specifically as a great meet to lift at.

Sounds like you have a great coach there. He's going to make you a superhero. I need to hit that some, too, since I don't think I'm ready at all for the sprint-type strongman events. I think a big part of it for me is just feeling awkward about trying this stuff for the first time with an audience.

190.4 on the scale this morning, so that's my restart point. I figure about 12-13 lbs in reality, just in case the contest weigh-in scale isn't as friendly as my scale at home. Would hate to get there thinking I'm all in, only to find I'm a few pounds over. I think I can drop 6-8 with just clean eating and my normal low-sodium tendencies, as I'm still carrying some bloat from the food this past week. Hopefully I can get the rest with a water cut. I need to hit 180.6 or lower on the contest weigh-in scale, in public I think, so I have to do it in shorts and a t-shirt at least...in light of that, I'm doing my home weigh-ins from here to the contest with that outfit on.

Feeling more human today and ready to get back to the workouts. Will squat today, I think. Plan to ask my trainer what the plan is, because if he doesn't have a plan for me yet, that will remind him to make one, lol. He's super busy so sometimes I have to prod him to remind him there are other sports besides crossfit that his athletes want to train for. I'm kind of hoping he'll sign up for this strongman contest, also, if he doesn't have to work that weekend, because then I'd have a training partner for strongman. If not, then there's another guy that comes in the mornings that would at least be up to play strongman with me and help me do the event training.

And I'm off! Will report in later or in the morning with the workout report. Get in the gym and get work done today, peeps!

FleurDeLis
05-20-2014, 07:37 PM
Went to cycling class today. Always a killer for me, but I love it. This is my second one, and again my goal was to finish it. I did!

Back to the weights tomorrow. Hopefully I'll get off on time, Monday I had to work an extra hour because my relief was late. The gym was more crowded at that time. Guess I'm spoiled with getting off at 3pm.

jamsk8r
05-20-2014, 07:48 PM
The workout report for Tuesday:

Had planned to do squats or front squats heavy today, but my trainer said I'd done so much heavy lifting this past week, he thought I could skip trying to make up the front squats and just do today's workout instead.

Jerks (split jerk for me)
8 sets of 3 reps, 60% of 1RM, 1 minute rest between sets. I used 80 lbs.

then:
100 meters of walking lunges
Run 800 meters
100 air squats (aka bodyweight squats)
for time. My time as 16 minutes and change. I have not really run in months, and this was my first time since starting up a couple weeks ago (with running again) that I ran 800 meters. I had to walk a couple of times just because I wasn't getting enough air, but my calf didn't cramp up, so that's an improvement!

I talked to my trainer today about the plan for strongman. He said to just do whatever is on the board this week, plus do the one event day using the yoke walk and picking one or two other events to practice, then next week we will switch some things up to more strongman-specific lifts. I'm not sure which day I should do event training. Probably I should do it before the weekend, as I think Kurtis has to be out of town to work a seminar.

jamsk8r
05-21-2014, 07:11 AM
189.2 on the scale this morning. Trying out my trainer's suggested diet, basically double my carbs post workout meal, then just meat and fat every other meal. Will see how this goes for me, and as long as it's working, will stick to it. I suspect I may need to throw some broccoli into the last meal to keep things...er..."moving" every few days, and I need to go shop for some good "fats" to add in, as I normally don't add more than the coconut oil I cook with, but he thinks this will help me hold onto strength while still accelerating the fat loss for the contest. Will keep you posted on how it goes.

Defining
05-21-2014, 09:49 AM
Cheryl, that's an interesting meal set-up; how are veg/fruit incorporated/categorized?

Kat, thanks for following up :p - I'm sorry you can't bike much right now, it's too bad you can't just throw your little one in a carrier on your back. But soon enough! (I hear from my friends that apparently kids grow pretty quickly? ;) )

Lifting in public isn't that bad anymore - it's just the first few times when I'm wandering around trying to figure out where the H3LL everything is. But most people are too busy doing their own thing to notice what I'm floundering with, so...

Also, mini-win, I tried front squats for the first time last night - 85lbsx8! Not quite as awesome as the rest of you guys, but not too shabby for my first go at things.

jamsk8r
05-22-2014, 07:30 AM
Defining, nothing shabby about 85x8 for front squats! Nice job! And veggies aren't really involved, except for the sweet potatoes I throw in the PWO meal. It's just temporary to try and drop as much weight as possible, and hopefully avoid having to do a water weight cut to make weight for the contest. So far, I'm dropping weight steadily, but no idea if it's because of cutting way back on carbs or because I'm just not eating crap like I was last week at the event venue. Two weeks out from weigh-in, I'm probably going to have to cut out caffeine and all dairy, and that will naturally up my water intake, since tea with milk is about the only thing I drink besides water anyway. Hoping that will get me under 180.6 by the 13th!

188.6 this morning, so it's heading the right direction. Hoping I get to do some real lifting today. Yesterday was rest day for the strength peeps, so all I did was a few rounds of 10 walking lunges/Run 200M/10 air squats, not for time or anything, plus some rowing and stretching, to try and work out some of the soreness from Tuesday's workout. My quads and butt were broken yesterday...oy!

katerina11
05-22-2014, 08:12 AM
hey y'all!

defining, 85x8 for front squats?? the most i've done is 105x1! you are definitely a kick *** front squatter. way to go! :carrot:

cheryl you are really good at dieting with a plan in mind.

Conditioning/Recovery Tuesday
+90 prowler2 - 60 yards
spiderman crawl 20 yards
jump battle ropes
spidermancrawl 20 yards
+90 prowler2 - 60 yards
bear crawl 20 yards
side lunges while alternating battle ropes
bear crawl 20 yards
+90 prowler2 - 60 yards

and....

Wednesday - Deads, Benching, KB's and Burpees

Bench Press
w/u stretching
barx10
10 - KB 12kg C&P ES
65x5
10 - KB 12 kg C&P ES

Deadlifts
150x3
185x3
210x3x2
245x3x5

Bench Press + moar!
95x5
KB 12kg snatch ES
105x3
10 - KB 12kg snatch ES
105x3
10 - KB 12kg snatch ES
117x2
10 - KB 12kg snatch ES
117x2
10 Burpees
117x2
10 Burpees
105x5
10 Burpees
95x6
10 Burpees
65x8
10 Burpees

Rackpulls
150x3
185x3
210x3
210x3
245x2
245x1
245x0
I was so spent.
FIN.

i know why those rack pulls sucked so much. i wasn't wearing my belt. because i should have at least gotten those, and then moved onto 275 and struggled there. it was a long hard day, but i wasn't that spent!

next time i will remember the belt. took the belt off for bench press and then just forgot that belts existed.

Tomorrow is another active recovery day. Probably just some sled drags and battle ropes.


OH!!! If you need squat shoes and have access to Ross (dress for less!) Department Store, then go there and see if they have any. Ross had a number of pairs of Adiddas Powerlifts for 35 bucks!!!

jamsk8r
05-23-2014, 12:15 AM
Kat, I love all the KB work you're doing. Maybe I can fit some in next week, if it doesn't show up in a workout. Great price on those shoes, wow. I already have lifting shoes, but actually prefer flat shoes for squatting. I know it makes hitting depth easier, but I tend to go on my toes so the oly shoes just make it harder for me to stay in my heels. Started squatting barefoot a couple years ago, then switch to flat-soled sambas or chucks, and those are my go-to. Mostly the sambas since the chucks get uncomfortable if I forget to take them off when I'm done lifting.

Today I actually got to do some strongman practice! Was making me nervous not doing much of anything up to this point, despite the fact that I've been playing around with the strongman stuff for a couple of years. First contest nerves already out of control...what will I be like the week before? lol!

Axle Clean and Jerk:
33x3
53x3
73x3
83x2
83x2 (wanted some more practice with double overhand clean here...figured out I can bounce it off my hip, which is allowed in strongman...WAY easier to get it to the rack position without the bar flying out of my hands!)
95x2 (added some half-kilo plates to make a nice round number...the bar math was killin' me)
Work sets at contest weight (or close as I could get, contest wt is 109#)
110x5
110x5
Felt heavier than I expected, but the second set was faster than the first. I was able to do a double-overhand clean using a monkey grip for all sets, which was a major PR for me with that grip. I also practiced with the belt on, which gets in the way a bit, but I was able to figure how to work around it by the time I got to my work sets. The five reps about killed me, so glad I've got a couple weeks to work on my stamina there. I also think it will be easier to keep going (mentally) in the contest, because there will be a judge right in front of my face, telling me when to put it down and/or when to lift, so all I have to muster is the courage to pick it up every time I'm allowed to, until time runs out.

Next was Axle Deadlift, just one set for 8-10 reps at the contest weight.
short warm-up for this one, not really needed, but I had to reload the bar, so pulled a few because I could:
123x1
173x1
193x1
then the bar math was killing my brain again, so my trainer said just to put double plates on each side and call it close enough. Contest weight will be 209:
213x2 (fail...tried to just "grab and go" and had a crap grip on the bar, too wide and off-center...was already warming up for yoke, so just dropped the bar and went back to do a rep with the yoke, rather than letting the deadlift get into my head)
213x8 better. Could have done more, but didn't see the point, as it's not a heavy weight for me and I wanted to save some for the yoke.

Yoke walk, just 20 feet back and forth because there were peeps working out in the rest of the gym.
225x20ftx2
315x20ftx2
(add belt)
365x20ft
415x20ft
455x20ft
495x16ftx2 (misloaded...meant to make 485 but accidentally grabbed metal tens instead of fives)
Guessing the distance on the last two sets, but super happy to learn that I could walk with this weight AT ALL, since that's about 180 lb PR, lol. I had to pick it up a bunch of times, because I kept losing my balance, or had my feet too wide to walk with. My trainer helped me and eventually I got the set-up dialed in pretty good. The more I picked it up, the easier it seemed to handle...woot! This is the event I was most worried about, thinking I would not be able to take even one step with it. At least now I know that I can move it, so even if I only make it partway down the 80 ft course in 75 seconds (the max time allowed), at least I won't be stuck on the starting line, unable to move it at all.

And that was it. Good training day and a real confidence booster for the contest.

jamsk8r
05-23-2014, 06:47 AM
187.6 this morning. Still moving the right direction. It's not easy eating just the meat and fat most of the day, but I'm just keeping my head down and eyes on the weigh-in goal. :P

jamsk8r
05-23-2014, 12:08 PM
Checked out the scale at the gym this morning, just as a comparison to mine. Might want to try and drop a few extra pounds, just in case the contest scale isn't as friendly as mine...the gym scale was reading about 2.5 lbs heavier than the one I have at home. No pressure, though, right? ;)

Today was just the crossfit workout, but my trainer had me use the axle instead of a regular barbell:
30 minutes, as many reps/rounds as possible of
5 deadlifts 225/185
13 push-ups
9 box jumps 24"/20"
I used the axle but kept the deadlift weight at 185 and wrapped my thumb around to get some grip work in, I did the push-ups, and subbed step-ups for the box jumps. 13 rounds plus 4 reps. I think my trainer said he just plucked this off the Crossfit mainsite workout for today. Good sweaty slog of a workout, and no real legit reason to rest, because about the time you felt you could not do another rep, you were switching exercises anyway.

The boss let me out early, since there wasn't much coaching needed for this one. Maybe I can get to my next job early and get home at a decent hour today. That would be nice.

katerina11
05-23-2014, 07:31 PM
you did 126ish pushups??? holy ****!! i cant even do 5 correctly.

you did great on that WOD.

today i watched a dude, about 165, who front squatted 285. and that was in the middle of doing conditioning rounds. not kidding. my mind was blown.

so here is the week in calories.....
17. 223.4 - 2,404 calories - 176 carbs 98 fats 199 protein - rest day
18. 225.0 - 2,308 calories - 219 carbs 124 fats 131 protein - rest day
19. 225.0 - 2,145 calories - 142 carbs 94 fats 174 protein - squats bench kettlebell 2 hours 40 minutes total.
20. 225.2 - 2,217 calories - 166 carbs 112 fats 144 protein - active recovery/conditioning 1 hour total
21. 224.8 - 2,090 calories - 105 carbs 124 fats 151 protein - 3.25 hours bench press, deadlifts, rack pulls, kettlebell snatches and clean and press, and BURPEES blech!
22. 224.8 - 2,611 calories - 320 carbs!!! 93 fats 116 protein - 500 yards sled drags +200 lbs.
23. 227.0 -2,023 calories - 192 carbs 66 fats 153 protein - sheiko style bench/squat/bench 2 hours

and here is today's workout in detail....
i am rather lazy and would never do conditioning on my own, and my capacity for work is pretty small right now. my squats showcase this.

Friday - Bench, Squats, Bench
straight sheiko
Bench - 5@50%, 5@60%, 3x2@70%, 3x5@80%
Squats - 5@50%, 5@60%, 3x2@70%, 3x5@80% (lolol)
Bench - 4@55%, 4@65%, 4x4@75%

Bench Press
all paused
barx10
65x5
80x5
95x3x2
115x3x5

Squats
105x5
125x5
145x3x2 < felt hard so went with 160 instead of 170 for my 80% sets
160x3
160x2
160x2
160x2
160x1
160x1**

More Bench Press
all paused
75x4
90x4
100x4x4

**See what I mean about my squats showing my lack of capacity for work? When I am fatigued, my squats plummet unlike deads or bench. At the meet, I was very fresh, no fatigue, and easily made 209, and I believe I could have squatted 225, because 209 felt so easy. Now, I am struggling with 160. form breaks down, very slow going up, etc etc. = I am very glad that I am focusing on conditioning for the next 5 weeks or so. I've got to get a stronger base.

Monday will be another day from ****. I am sort of excited in a masochistic way.

katerina11
05-23-2014, 07:39 PM
Yoke walk, just 20 feet back and forth because there were peeps working out in the rest of the gym.
225x20ftx2
315x20ftx2
(add belt)
365x20ft
415x20ft
455x20ft
495x16ftx2 (misloaded...meant to make 485 but accidentally grabbed metal tens instead of fives)
Guessing the distance on the last two sets, but super happy to learn that I could walk with this weight AT ALL, since that's about 180 lb PR, lol. I had to pick it up a bunch of times, because I kept losing my balance, or had my feet too wide to walk with. My trainer helped me and eventually I got the set-up dialed in pretty good. The more I picked it up, the easier it seemed to handle...woot! This is the event I was most worried about, thinking I would not be able to take even one step with it. At least now I know that I can move it, so even if I only make it partway down the 80 ft course in 75 seconds (the max time allowed), at least I won't be stuck on the starting line, unable to move it at all.

And that was it. Good training day and a real confidence booster for the contest.

awesome!!!

i really wanna try this now. ill look around the gym and see if he has a yoke.

jamsk8r
05-24-2014, 09:51 AM
Kat, if he does have a yoke, it's definitely a fun one to learn, but get some coaching on it, because it can mess you up if you go heavy before you have the experience and strength to control it. It's a little like putting your spine in a coffee grinder, lol. Wear a belt to start, till you learn it some, then you'll be able to feel when it's time to belt up.

Great job on the sheiko workout! That's a lot of volume, and you are getting closer to doing it by the numbers...woot! Seems like that would do a lot toward building a nice big solid foundation for launching your next strength phase. Big numbers in your future, girl!

You are doing great with the food and the workouts. Very consistent.

186.2 on the scale this morning, that's a new low, finally! :carrot: So, a little under 6 pounds to go on my scale, maybe a few extra to make the contest weight on an unknown scale, but I am feeling hopeful that I won't have to do a water cut to make weight, since I still have 3 weeks to weigh-in. :)

Yesterday after morning gym, I went and mowed a lawn that was overdo for mowing...in the rain, and I don't have a commercial high-speed mower, so I had to mow it twice and run the mower over and over it to get it to cut even. Took about 6 hours to do what would in dry weather be a 2 hour job. Feeling a little beat up this morning, but think I am supposed to meet Laurie for a Smackdown lifting session, so will go in for that, then I have another mowing job today. Hoping it will be dry today, or at least not raining on me! Thankfully, the lawn I'm cutting today does not have to be golf-course short, so even wet, I should be able to make it in one pass. Now, if I could just get time to do my own yard work...

jamsk8r
05-24-2014, 04:20 PM
Well, today's workout was a short one, just the Smackdown with my friend Laurie. (this is a once-weekly gig for us, one lift, at least as often as we can both manage to get there)

Today we did overhead press (aka strict press, standing military press, etc), 5x5 progressive (ie all 5 sets did not have to be the same weight).

I warmed up with 15 x 10, 15 x 8, and 45 x 7, then our work sets were:
65 x 5
70 x 5
75 x 5
80 x 5 (Laurie got this one, I got 4)
For the final set, Laurie attempted 80 x 5 again (got 4), I dropped and did 75 x 5 again.
Results:
Laurie, Winner of the Smackdown, plus a new 5RM PR at 80# (was her 3 rep in January)
Cheryl, new 5RM PR at 75#, and a new 3RM PR at 80#.

I wanted to get the prowler out and play with that after, but the group workout was starting, and it was super busy today...gym was full, parking lot was full of cars plus runners going in and out, so I just stayed to help coach the group, then got out of there. I may go in tomorrow on my own and do something, as I don't feel like I got much of a workout this morning. Need to change and get over to do that mowing job, but had to hit Costco and drop groceries at home first, so I sneaked in this short break before I have to drive again and go mow for a couple hours. I seriously need a day off. Tomorrow!

FleurDeLis
05-24-2014, 10:28 PM
Friday's workout

Assisted bench press- 3x5- 35lbs, 1x2- 40lbs
Assisted shoulder press- 3x8- 20lbs
deadlift- 3x8- 60lbs
leg press- 2x8-200lbs, 1x8- 210lbs
calf raises via leg press- 3x15-210lbs
seated row machine- 2x8- 60lbs, 1x8-65lbs
Assisted pull up machine- ??? I can't remember!! :/

I need to start taking a small notebook to write down my reps and lbs. Trying to remember back is hard!

I went to cycling class twice this week. Very fun. I think I'm going to look into getting cycling shoes to help with some issues I'm having though. I LOVE cycling as my form of cardio. I HATE running and it does awful things for my knees. Since I've started cycling, I've had only a little bit of discomfort and actually I didn't even notice it after the second class. Also, my butt has already gotten used to the seat. That's the worst part of starting cycling, how much your butt hurts!

I mowed the lawn today, but no official workout. Tomorrow will be a day off completely. I plan on being a couch potato! :)

I've been shooting for 1700cals a day and for the most part I think I've been meeting it. Today I didn't but as it wasn't a lifting or heavy cardio day, I'm not too worried about it.

jamsk8r
05-25-2014, 12:30 PM
Fleur, great job on the workouts this week!

186.2 on the scale this morning, same as yesterday. Happy with that, since I ate more than usual yesterday, thanks to the Costco Saturday Buffet. (aka the sample peeps, who were everywhere and actually had meat this time)

Meant to go do a workout this morning, but may take a rest day. Still feeling pretty beat up from the strongman event day, and I feel like I've done nothing put put things overhead and deadlift the last few days...my shoulders and back are feeling fried.

jamsk8r
05-26-2014, 06:53 PM
189 on the scale this morning. Got stuck on a mowing job with no food, finally couldn't take it any more, and ate McD's for dinner, so I'm all bloated up from the sodium. It'll go away in a day or two.

Went in this morning to try and do some box squats, then was hoping my trainer would have a strongman training plan for me. This is 3 weeks out and he kept saying that's when I'd switch and really focus in on the strongman contest prep, but all he said was to do the regular front squats for the strength program, and to do the crossfit workout which was back squats and cleans. My back was still fried from last week, all the deadlifts and yoke, so the squats all felt heavy, and were slow and crappy, but the cleans were fine. Normally I love a good crossfit barbell workout, and will go as heavy as possible, but today I just wasn't feeling it, so used 63 for the crossfit workout in an effort not to beat myself up more than necessary and to get it over with quicker.

I'm pretty sure my trainer is in "guy mode" since Regionals. He hasn't bothered to program anything himself for the gym, just pulling workouts off the dotcom site, which is fine for crossfit...random works fine for fitness, but just IMO, it's not going to cut it for me when I've got a contest in 3 weeks (in my mind, I'm yelling that last bit, at his big thick-skulled head! lol). Today he was in a rush to get out, and said he'd talk to me about it tomorrow. I've already decided that if he doesn't have an actual plan for me this week, I'll just make and follow my own plan, because I am not leaving the prep for my first contest up to the random-osity that is crossfit(dot)com, which is for crossfit, not for strongman! (yelling again, sorry, but seriously, I could kill him!)

Okay, rant over. I'm probably half crazy today just from eating bread yesterday. I never eat it, and it gives me crazy carb cravings for about 24 hours, plus it seems that no matter how I try or how much time I have for it, I can't sleep past 6 hours at a stretch, so I'm tired and out of sorts from that.

Shortycan
05-28-2014, 07:54 PM
I want to learn the simple form of a lift position. I don't own a bar but I do have a wooden bar thing that I got from my closet. There is hope for me to just use the wooden bar to get a right form down and improve my pose and structure? And also I assume it would help me while I squat.

jamsk8r
05-29-2014, 12:27 PM
Shorty, sure, you could use the stick for a while and just squat your bodyweight, work on form, that never hurts. You could also use it to practice just about any lift that uses a barbell. A closet rod is thicker than a barbell, though, so you might want to get yourself a cheap piece of pvc pipe, 3/4" diameter, from any hardware or home supply store (example: home depot)...these are very cheap. Usually, if you have no equipment, a gym membership is the cheapest way to get access to the equipment you need to start lifting. Used to be, you had to sign your life away with a contract, but a lot of gyms now offer month-to-month and are very cheap (like $19 a month or so), so you can give it a try without investing a lot of money, till you see what you think.

jamsk8r
05-29-2014, 12:53 PM
186.2 on the scale this morning. Matches my lowest low this round, so the sodium bloat finally came off from my McD's dinner on Sunday. Hmm...not sure I'm really dropping weight with my trainer's lower carb diet plan, though. Will give it a few days and see if it continues to drop. If not, I may go back to my old way of eating balanced smaller meals every few hours, as that was working well for me prior to Regionals.

So, Tuesday I did the strength program (cube method) jerks with an axle instead of a regular barbell, so pulling the bar from a rack (just felt weird with the axle, which messed with my head a bit...could not get a good set-up for jerking half the time, not sure why). My trainer said that instead of using the prescribed 70% for one set of 8-10 reps (after warm-up sets), that I should try to do 8-10 reps with the contest weight (110#). I warmed up to it, then tried the rep set, but my set-up was off, so I re-racked the bar after 4 reps. Took a breather, got my head around it, came back, brought my grip width in a little bit, which felt better, and got 8 reps before failure.

After that on Tuesday I did the crossfit workout, which was a lot of running and pull-ups (L-sit pull-ups, followed by strict pull-ups, followed by kipping pull-ups). Even using the biggest band we had for the first two sets of pull-ups, this one was rough, and the next day it felt like my abs wanted to rip loose. Thinking I need to cut out the crossfit workouts or choose more carefully between now and the contest. Only 2 weeks out plus a few days. Ack!

Will hit deadlifts with the axle and the heavy yoke again today. Did not go in this morning as the boss gave me the day off, so I chose to try and sleep extra if I could. I think I got 7 or 8 hours this time, which is better than I've had in ages.

Prowler event practice tomorrow, I think, maybe keg event, too, depending how tough the prowler is...I've never actually touched the thing, other than to move it while doing gym cleaning, so no idea how tough it will be to push or do the arm-over-arm pull with a rope.

Defining
05-29-2014, 02:03 PM
Cheryl, did you manage to tie your trainer down long enough to put together a plan for the next couple weeks? Or to talk to him about the 'diet' plan? Sounds like you could really use a mentor right now.

I have been lifting 3-4 days/week and doing intervals 2-3 days/week, eating clean, and just generally doing everything I'm supposed to. But I've been hovering around the 160 mark for more than two months. I understand your frustration.

katerina11
05-31-2014, 02:04 PM
hey guys! i have been here but i am posting in a calorie counting thread and not fleshing out my workouts here.

is your trainer paying attention yet, cheryl? i would feel kinda pissed if that happened to me. i don't know the details of your agreement, though.

if he's not, i can try and help you find some strongman 2 week out focus programs.

i am low carbing it, and it's doing well for me. i was so scared of low carb, but it's not super hard. it's hard when my husband brings home baklava from the farmers market (aaaahahhhhhhhh. he went with the kids this morning and brings that back??), but i am resisting.

i am leaving for vacation starting monday or tuesday. whoo hooo! i plan on eating gingerbread pancakes from magnolia cafe in austin, and i will eat what i like when i like in houston, bc it's houston and filled with glorious foods (sushi!! amazing indian!!! amazing donuts from shipleys!!) and then we head to the beach and i plan on being very aware and reasonable as soon as we leave houston.

i took this picture this morning and was pleased. i can see a shape emerging! i have only lost about 7 pounds since the meet (some water weight obv) but it's seven pounds in my waist area, thank gawd.

FleurDeLis
05-31-2014, 11:28 PM
Katerina- We're going on vacation in the same week!!! My husband and I leave on Friday for a weekend trip to Nashville, IN. It's a fancy bed and breakfast with hot tubs in the rooms!!!! WOOOOOOOO!!!! :)

So I was 183.5 on wednesday I think. That has went up since then, but I strongly think it is water weight. I feel bloated and it's probably due to salty foods etc. As I write this my fingers feel like sausages! I hate that feeling.

On the up side I went to try on some shorts and was able to fit into size 18!! Last week I couldn't get into 18's. I bought one pair to have because sweltering heat is right around the corner here. I tried size 16's which I could button, but obviously would be really uncomfy to wear. That's my next goal for June is to get into size 16's. Size 14's are far from that!!!!! I'm trying not to focus much on the scale, though I am monitoring it. I know that since I'm weight lifting my body comp will be different than it was pre pregnancy. My ultimate goal is to just get back into my old size of clothes, fingers crossed!!

I bought a small journal today and will use it to track my lifts at the gym.

I moved to the actual bench bar yesterday, no more assisted bench. I did the bar for 8 reps and then added 5lbs. Probably a dumb question, but I just can't remember how much the bar weighs. Is it 20lbs?

Hope everyone has had a good weekend so far!

katerina11
06-01-2014, 12:17 AM
you can weigh it, or ask someone, but if it is an "olympic" bar, it is 45 pounds!!

there are 33 lb bars, lots of 45's, 55, 70 etc. etc. i bet someone at your gym will know.

FleurDeLis
06-01-2014, 10:39 AM
That would be so cool if it's 45lbs!!!! I'd be so tickled!!!!!!!!!! That would mean I benched 50lbs!!! Holy cow!!!! I've got to find out for sure!

RVAscreenwriter
06-01-2014, 11:43 AM
Kat - just saw your some-shape-emerging pic! You look GREAT :)

FleurDeLis
06-03-2014, 06:25 PM
Had a really great workout today:

Bench press: 1x8-35lbs, 2x10-35lbs
1x3-45lbs
1x1-50lbs
Bent over row: 1x8-20lbs, 1x8-25lbs, 1x8-30lbs
DB shoulder press: 1x8-15lbs, 2x8-20lbs
curl: 2x8-20lbs, 1x10-20lbs
tricep pull down: 1x10-60lbs, 2x8-70lbs
incline leg press: 3x8-220lbs
calf raises: 3x15-220lbs
seated row: 3x8-65lbs
assisted pull up: 2x8-180lbs, 1x5-165lbs

Does this look like a good set up? Am I doing enough legs? What else could I add to build muscles in my legs? The leg machines usually result in my knees hurting, so I want to stay away from them. Any recommendations?

I asked one of the gym employees and he told me the bar weighs 35lbs. Glad to find that out.

jamsk8r
06-05-2014, 04:17 PM
Afternoon, peeps. 185.8 on the scale this morning. I seem to be stuck since I switched to the carb backloading type thing. :(

I was sick over last weekend, and though the obvious symptoms are gone, I wonder if I'm still recovering, as my lifts have been weak and I feel like I'm in a fog all day. I did jerks with the axle on Tuesday, 3 sets of 2 reps at 80% of my 1RM. Those felt heavy and stupid. Wednesday I did some box squats, just some light and fast triples (3 reps) at 95# as part of my warm-up, and for old times sake, since it's seems ages since I did any box squats! After that I did the yoke, worked up to the contest weight (485) but it felt heavy, I couldn't get my feet in the right place half the time, it was just a crap session and I finally stopped because I just could not control it after a couple feet of walking. That was probably my last yoke session before the strongman contest. It just beats me up too much, and I don't think I'm getting any training benefit from beating a dead horse. I know I can pick it up, I know I can move it, even if it's only a few feet, and that isn't going to improve by me trying the same weight over and over again. One thing's sure, though...AFTER this contest, I'm putting the yoke into my rotation, maybe every other week, because it works everything like nothing else.

Speaking of rotations and programming...still a little peeved at my trainer, but part of that is my fault, really, just having unrealistic expectations. I've known him 5 years, and I KNOW he doesn't like to plan things out. In crossfit and for general fitness, that's alright...random works fine for that, and it can actually be a benefit. I'm more of a planner, and really have to plan things out or I will forget to do them at all, so NEXT time, I'll just do my own programming and not ask him to do it. I think it will be fine for this contest. It's my first, and I only decided to do it 5 weeks out, with about 10 days in the middle where I knew I'd have to drop everything for Regionals, so it's not like I was going to go in there and knock anybody's socks off, no matter how awesome my programming was. But, for next time, I did find an idea online that I liked. It was simply to use a 10 or 14 day rotation instead of trying to squeeze everything into a week, so there'd be a "Week A" and a "Week B", that I'd just alternate back and forth. That would let me keep the powerlifting and accessory work in the mix, as well as fitting in the strongman event training and just keeping the groove greased for common strongman implements/movements (like atlas stones, log, axle, keg carry or overhead press, etc). There's just so much to keep up on and practice in strongman, that it's impossible to fit it all into a 5 or 7 day training split. I'll keep doing the crossfit workouts a couple days a week, too, but probably pull back from 6 days a week to 2 or 3, because the strongman event days are about as taxing as doing a competition...they just take it out of you, and that on top of strength training and crossfit has just been a little more than I can handle 6 days a week. I end up taking an extra rest day out of necessity because I'm just worn out and getting sloppy.

Fleur: there used to be a site online called ExRX(dotcom), that was like a wikidpedia for all sorts of exercises...that might be a good resource for you if it's still around. Otherwise, I'd look for a copy of the book "New Rules of Lifting for Women"...that's always been a good intro book for learning the free weights, and it has simple but effective full body workouts programmed out for 6 months that can get you started. By the time you finished that, you'd have a good foundation of strength and know your way around the weight room.

Defining
06-07-2014, 07:02 PM
*prod* Everyone alive?

I am eating suuuuper clean right now, and am still at the same weight/measurements. :( #fail

On the plus side, my numbers are going up at the gym - but it's getting harder to finish sets. I'm pretty sure that's because I've been dipping a little too low with my carb numbers, so fingers crossed that's an easy fix...

Seriously though, how are you guys doing?

IanG
06-09-2014, 09:54 PM
Thanks Defining. I am working out and lifting a lot but keep bouncing between 165-170. My diet is pretty good. So my best guess is I am losing fat and gaining muscle.

I keep my protein high but I agree with you on the carbs. When I went too low I just couldn't work out after a little while.

katerina11
06-09-2014, 10:28 PM
on vacation and having fun. eating too much, but c'est la vie.

FleurDeLis
06-10-2014, 04:46 PM
Hey everyone,

I'm definitely making progress in the weights area. My one rep max right now is 50lbs on the bench. I tried to do a second yesterday and got stuck with the bar on my chest. I was fumbling and a guy walked by and helped me. I felt so dumb, but got over it pretty fast, I figured it's probably happened to every one at one time or another.

I will check out that site. I've been there before, not sure why I didn't think of going there to check out more lifts for legs.

Like I said, I'm happy with how my lifting is coming along, but really disapointed in regards to weight loss. I'm not losing anything and all of my clothes are still fitting the same. I've thought about measuring, but feel like I won't be consistent in exactly were I measure, does that make sense? I just don't see any progress at all right now. I feel I'm eating well and paying attention to what I eat, but it doesn't seem to be making any difference.

IanG
06-10-2014, 09:20 PM
I switched my lifting and running around today and it felt great! I ran in the morning and lifted at lunch. I normally do it the other way round. I need to mix things up more often. It really gave me a boost for some strange reason.

I am at 80lbs on the bicep curls, about 85lbs on the bench (less weight, better form) and 115lb on the squats (again, less weight better form). And my running is pretty darn quick.

FleurDeLis
06-14-2014, 02:27 PM
Nice job Ian! Form is so important. It's weird though, I see a lot of people lifting incorrectly and I've only been into it for a short time. They way they throw the weights around during lifts makes me cringe!!!!

I upped my orm on wednesday to 55lbs on the bench press!! Yeah! Also started using the assisted squat rack. I just bought another knee brace to stabilize my right knee. Now that I'm doing weighted squats I want to make sure I have as much protection as possible.

I always thought squats were boring, but using he squat rack is actually pretty fun, much more so that just air squats or goblet squats.

FleurDeLis
06-15-2014, 08:58 AM
Just bought New Rules of Lifting for Women from Amazon last night! Got a cheap copy with expedited shipping so it should be here pretty quickly.

I feel I have been doing well on my own, but an organized program I think will definitely benefit me. I'm also really interested in the eating plan because I'm a bit clueless when it comes to eating for muscle building.

So yesterday at the gym I tried to bench 60lbs and failed, luckily I was able to get it onto the lower bar holder on the bench. Too quick to increase the weight. I looked at micro weights as suggested earlier and really want to get them. Have a few other bills we need to deal with right now, but it's on my mind and I think since I've stuck with my workouts so well since starting, hubby won't have a problem with it.

Do you guys think I should purchase a weight lifting belt? I've just started squatting on the assisted squat rack and am only up to 30lbs right now. I wanted to start low and increase steadily instead of just jumping right away into a high weight.

Ah!! Weight lifting is so flipping addicting!!! I LOVE IT!!!

FleurDeLis
06-15-2014, 05:47 PM
So I'm definitely going to look into making my own micro weights in order to make some gains. Like I said earlier, I attempted to bench 60lbs yesterday and failed. Incremental increases I think will be best.