So here we go...1 week from tomorrow is the DL only meet, and today I finished up my last regular training day with a strong leg day. This week went great - exactly what I needed to wrap up training and prep for this meet!
On Tuesday, RC and I went 5 x 5 with 245 on deads and every set felt better/stronger.
Here's set 4:
Bench went really well on Thursday too. Increasing at only 3lbs/week, I did 5 x 5 @ 103 this week. 4 of the 5 sets were paused (took a break on set 4). This is set 5:
I think going forward (for now anyway), I'll pause sets 1, 3 and 5 and go for touch & go reps on sets 2 and 4.
Today, squats went super smoothly! Definitely continuing to make progress there and I think it's going to make a difference. Raphael called me on my breathing today and when I changed that it up, once I got the hang of it, I think it really helped propel me up. No videos, went 5 x 5 at 115. I actually did a 6th set too, we were watching my form again. We'll call it a "diagnostic set" ;)
It was great to end on that note - feeling really strong. Just gotta stay mentally totally focused and in the game this coming week. I'll take it easy Mon/Tues/Weds, just a little easy cardio thurs & friday so I can really be well rested.
Big, heavy things coming :)
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Friday, August 19, 2011
Saturday, August 13, 2011
T-Minus Two!
That's two weeks, and I'm counting! I have one full training week left before my Deadlift only comp, and I need to make it count. This week needs to be 100% focused, 100% on - no distractions in the gym. Period.
In my own time-honored tradition, I went ahead and ordered a new pair of knee socks to lift in, although the ninjaaaaa POW! socks will come along as back-up. Awww yeah :)
One of the things that has been bothering me is that I haven't been happy with my programming. I haven't been able to find the right balance for what I think I need...something between JUST training the lifts (high volume on lifts, high intensity - zero accessory work), and ENOUGH training the lifts (lower volume on lifts, lower intensity - sufficient accessory work). It seems all the programs out there are one or the other. An example of the former: Sheiko or StrongLifts 5x5. An example of the latter: 5-3-1.
Ok hold that thought. I'm not through it yet, but so far it's been a great read. I'm reading the new eBook called Vault, by Dave Tate at EliteFTS. It's totally free if you join their Strength Club mailing list. And I will say so far, it's an excellent read, straightforward, and if you're reading this I highly suggest you sign up and then download the book :) Anyway - in the first few pages, this struck me:
While programming does not play as high of a role as many people claim, you still need to have a solid program designed to help you achieve your training goals. The difference between a general program based on what an author perceives to be effective, is a far cry compared to a program designed around your own strengths and weaknesses. Time and experience will give you the best training. Learn how to do this for yourself.
So apparently, I felt I needed permission to do this, but in an effort to satisfy my need for higher lift volume/intensity while keeping accessory work at what I think is an acceptable (and necessary) level - I've decided to build my own hybrid program. It's a cross between 5-3-1 and Stronglifts 5x5. Yep. I started this past week and I'll give it at least 8 full weeks before I make any decisions, but so far so good, hahah :)
For reference later, here are my starting weights:
OH Press: 55lbs, plus 2/week
Deads: 235lbs, plus 10/week
Bench: 100lbs, plus 3/week
Squat: 105lbs, plus 10/week
Percentage-wise, I started considerably lower on squat than anything else, but part of that decision was based on wanting to continue to try to perfect form. I started considerably higher on bench, because thus far working with percentages in the 60-70% range haven't gotten me anywhere, and another thing that Dave asks (repeatedly, no less) is "are you getting results?" "No?" "Well what have you changed?" "Nothing?" Annnnd there's your answer. So I'm changing things up.
Speaking of squat form, here's Friday's squats, fourth set of 5x5 at 105 lbs:
I still need to slow down, focus more, but overall I was happy with my stance, my elbows, and more more uprightedness (word, yes ;)
Another thing that's changing things up and I think really GOOD, has been training with RC. We had a little hiccup early on but we've gotten into a really good groove I think, and the mix is working well. I'm still learning a lot, and I found I push harder but more importantly smarter, with him there...but, more on that another time :)
One of the things that has been bothering me is that I haven't been happy with my programming. I haven't been able to find the right balance for what I think I need...something between JUST training the lifts (high volume on lifts, high intensity - zero accessory work), and ENOUGH training the lifts (lower volume on lifts, lower intensity - sufficient accessory work). It seems all the programs out there are one or the other. An example of the former: Sheiko or StrongLifts 5x5. An example of the latter: 5-3-1.
Ok hold that thought. I'm not through it yet, but so far it's been a great read. I'm reading the new eBook called Vault, by Dave Tate at EliteFTS. It's totally free if you join their Strength Club mailing list. And I will say so far, it's an excellent read, straightforward, and if you're reading this I highly suggest you sign up and then download the book :) Anyway - in the first few pages, this struck me:
While programming does not play as high of a role as many people claim, you still need to have a solid program designed to help you achieve your training goals. The difference between a general program based on what an author perceives to be effective, is a far cry compared to a program designed around your own strengths and weaknesses. Time and experience will give you the best training. Learn how to do this for yourself.
So apparently, I felt I needed permission to do this, but in an effort to satisfy my need for higher lift volume/intensity while keeping accessory work at what I think is an acceptable (and necessary) level - I've decided to build my own hybrid program. It's a cross between 5-3-1 and Stronglifts 5x5. Yep. I started this past week and I'll give it at least 8 full weeks before I make any decisions, but so far so good, hahah :)
For reference later, here are my starting weights:
OH Press: 55lbs, plus 2/week
Deads: 235lbs, plus 10/week
Bench: 100lbs, plus 3/week
Squat: 105lbs, plus 10/week
Percentage-wise, I started considerably lower on squat than anything else, but part of that decision was based on wanting to continue to try to perfect form. I started considerably higher on bench, because thus far working with percentages in the 60-70% range haven't gotten me anywhere, and another thing that Dave asks (repeatedly, no less) is "are you getting results?" "No?" "Well what have you changed?" "Nothing?" Annnnd there's your answer. So I'm changing things up.
Speaking of squat form, here's Friday's squats, fourth set of 5x5 at 105 lbs:
I still need to slow down, focus more, but overall I was happy with my stance, my elbows, and more more uprightedness (word, yes ;)
Another thing that's changing things up and I think really GOOD, has been training with RC. We had a little hiccup early on but we've gotten into a really good groove I think, and the mix is working well. I'm still learning a lot, and I found I push harder but more importantly smarter, with him there...but, more on that another time :)
Sunday, August 7, 2011
Back-Off!
Last week was a back-off week and it was good timing...I really needed it in more ways than one. It also gave me a good opportunity to work on my Squat form. A few weeks back you might remember me freaking out about my squat form, where I suddenly saw it from a different angle and was HORRIFIED (let me say that again...HORRIFIED)!
One of the things I decided to really focus on was keeping my elbows forward (pointing down, perpendicular to the floor, rather than behind me and parallel to the floor) so I set out with a low weight and a ton of reps and I got busy!
FINALLY, I think I'm getting it. I have to mentally cue myself to think of someone almost forcefully pushing them forward and holding them there while I squat. This helps me keep my chest up, which helps me not fall. I think! We'll see as I work back up to some weight :) I also widened my stance (just a tiny bit), and brought my grip in (it helps me with my elbows).
For now...here's what progress looks like:
Before (Not pretty! Notice my elbows and how far forward my chest is)
After (Elbows! Chest (more) up!)
Makes me very happy :)
In other news, I have 2 weeks left to train hard for my deadlift only meet...it's coming on so quickly! Also, my girl Brandi is officially coming down for my meet in November, staying for the week on vacation, and then we're driving up to Savannah for her Oly meet the following weekend! A week long extravaganza of weightlifting, vacation/visiting, and road tripping...I mean *really* can it get any better than that?! :)
One of the things I decided to really focus on was keeping my elbows forward (pointing down, perpendicular to the floor, rather than behind me and parallel to the floor) so I set out with a low weight and a ton of reps and I got busy!
FINALLY, I think I'm getting it. I have to mentally cue myself to think of someone almost forcefully pushing them forward and holding them there while I squat. This helps me keep my chest up, which helps me not fall. I think! We'll see as I work back up to some weight :) I also widened my stance (just a tiny bit), and brought my grip in (it helps me with my elbows).
For now...here's what progress looks like:
Before (Not pretty! Notice my elbows and how far forward my chest is)
After (Elbows! Chest (more) up!)
Makes me very happy :)
In other news, I have 2 weeks left to train hard for my deadlift only meet...it's coming on so quickly! Also, my girl Brandi is officially coming down for my meet in November, staying for the week on vacation, and then we're driving up to Savannah for her Oly meet the following weekend! A week long extravaganza of weightlifting, vacation/visiting, and road tripping...I mean *really* can it get any better than that?! :)
Friday, July 22, 2011
A Training Week Ends - Massive Weekly Wrap Up!
Not the best training week for me, numbers/strength wise but a HUGELY important and awesome training week for me in so many other ways.
1. Last Friday, RC and I beat the living sh*t out of our legs. I can't even begin to relay the soreness and the "overdoneness" factor. If it helps to even give you an inkling, on Sunday I took a step and my entire right hamstring seized and cramped up and refused to move for a good 5 minutes or so. It took about an hour for it to relax and unseize (it's a word now), and probably another 3 or 4 for the crampy pain to totally subside. This seriously affected my strength and performance all week (I'm sure of it, but if you need proof, check my shakey/unstable performance with Overhead Press from Monday!). What's the major lesson learned here kiddos? Note to self: don't do this in the future!
2. I had a solid deadlift day on Tuesday, but it was a step back week, and a good thing too, because I was still not fully recovered on Tuesday for Deads. I went for warm-ups, followed by 3 sets of 5 at 240, 250, and 265. RC followed suit only he stuck with the conventional stance. Had I needed to go for max reps or heavy singles, it would not have happened. Or would have further impeded my recovery from Friday for sure! RC and I discovered a slight inefficiency in his deadlift that we are going to work on correcting going forward. Video would be nice here, huh? Yeahhhh...that day I lost my camera :( I think it fell out of my bag and I didn't notice it, and of course...NO ONE turned it in*
3. Wednesday - OFF
4. Thursday we worked Chest. I benched with 5-3-1 and then did a bunch of accessory work, RC started with Flat DB Press. We used his camera on Thursday and got my last bench set and got a nice video of some of his heavy DB presses - 75 pounders for 10 reps! It was not my best chest day either, I wanted at least 9 reps at 100, I got 8, and only got the 9th with assistance:
It really was just the tiniest bit of assistance, but assistance nontheless.
5. Today - well, wow. We worked legs again. I made a very conscious effort to not beat them at all. Next week is a heavy week for deads and the heaviest week in the cycle for everything else, so the plan for today, spoken many, many times outloud, was (say it with me!) MODERATION! The plan was to do 5-3-1 sets as written, but go very light on the accessory work. I'm happy to say I stuck to the plan, however I'm not fully convinced that my legs were fully recovered even TODAY! Much better, and really close - but maybe not quite all the way there yet! Wow huh?
Anyway - we brought the camera back in the gym today...RC wanted to be sure to work on his form and his depth for squats and I'm always looking to improve on those things, so we put it to good use today. Learned something very deceiving and interesting. My squats, from the angle that I normally film from, look pretty good. They're not beautiful, they're not perfect, form gets lost as the weight gets heavier and/or I get tired during the set, but for the most part...not so bad! We got some video today that shows a VASTLY different squat! I'm like...ok so you know you watch some youtube videos of people lifting and you wince and sort of turn away, or watch out of one squinty eye, because they look like they're going to kill themselves? Holy crap that's me! Here's why it's interesting! From the side, from the view I normally get, they look great! But change that angle, a little bit behind...bad, bad news. I don't even know how that can be! But I was mortified. I never would have seen it though, without a partner filming it from a different angle. They're so bad I honestly believe it would be irresponsible for me to post them. Not to mention I'm embarrassed to, too!
6. With that understanding, I'm now on a mission. As I mentioned last week, one very big and obvious issue is my elbows. Another potential contributor (mentioned before): weak abs. I'm not sure how they're weak at this point, but it seems likely given my "symptoms." Easy enough to work on, and it certainly can't HURT anything...so, abs will get some extra attention. I WILL GET THIS, damn it ;)
7. Having a training partner freaking rocks. I've never had one before, but in just this week alone I've learned many little (& some big!) things. In the process, I'm also learning how to BE a good training partner. My spotting sucks and needs some work, but I've already seen improvement in that - it's an art. I get a different perspective from it - it helps me to see my workouts through another's eyes in a few ways - not just selection of sets and reps and exercises, but also energy levels, enthusiasm, determination, etc. It's cool to sort of combine things from different "schools," too. I'm not sure I can fully explain either one of those things, but it's been enlightening for me and for however long it lasts, I'm very happy for the experience, the camraderie, the extra push and nudge, and the friendship. Shouts to Raphael for that, it's been awesome and I look forward to more :)
8. Like my friend Ms. T, I'm learning more and more to work through fear. Tara has pushed so hard in the past, that she's having now to recover from Adrenal Fatigue. It's a long, difficult road (and one I'm so proud of her for walking, and walking tall). Although some of the circumstances are different, what she just wrote in her blog really struck a chord with me:
Pushing myself has never been the problem (in the last few years). It’s listening to my body and knowing when to slow down that I have a problem. But what I’m neglecting are the answers to these questions. Of course I’ll know when it’s too much… AFTER the fact and it may trigger a worsening of my symptoms by putting more of a strain on my adrenals and thyroid, but will it set me back months and months? Of course not… as long as I listen and act.
Listen and act. Listen, learn, act. Adapt. Guess who's not going to work to the point of total leg annihilation again? I didn't know it was too much until AFTER, until I couldn't sleep from the soreness/pain, could barely walk, and had my entire leg cramp/seize up. But I certainly learned, and now is the time to listen and act. And it DID set me back, but not months and months, so all is ok. Not a total screw up, just learning. Still :) But aren't we all? Still? :) Tara's an awesomely strong role model in this (and many other) regard! Thanks Ms. T!
I'm learning to know when to stop, yeah I have a ways to go ;) I'm also learning to trust me and my body and FOOD. I'm up to a little over 2000 calories per day, and at least one meal out each week. Seriously - me, 2000 calories a day?! I'm NEEDING it and recognizing that need, and equally important: I'm enjoying it and I'm not sweating the little things. I could probably stand to go for even a little more some days. But I'm staying away from religious tracking of cals/macros and manipulating every meal to be perfect. Part of it comes from still having the "safety net" that Tara mentions in her post, I'm getting little nudges here and there on the food front that make it just a little easier to listen to the voice that tells me I need to eat (rather than shutting her right down, as I've so often done in the past). But I too want to learn to trust my own voice that says "too much" or "not enough" or "just right." Hello Goldi-Cooth :)
All in all - it's been an amazing week. I've learned a lot, I've made a ton of progress, even if it all wasn't in my strength and in my numbers.
* Do you have any idea how much it irritates me that people can suck so bad? If it's not yours, turn it in! How many times could I have had a new phone, iPod, CAR...but these things weren't mine, so I gave them to the front desk to keep safe. It would be nice if most of the world operated that way.
So here's where I debate a second post or just keep right on going into "everything else." Well here's where you can decide to quit, or keep reading cuz I'm goin in!
Tuesday of this past week I heard back from the job I last interviewed for - no go. It was a pretty big blow, and despite what my mom says about the email, I really feel it was the dating equivalent of the "it's not you, it's me" speech. And we all know that means "it's you, and you suck." BUT - it wasn't the ideal job anyway, it was only part-time, no benies, etc...so, onward!
That was the same day I lost my camera at the gym :(
It was also the same day that my Bloom site went totally on the fritz. I ended up having to call Go Daddy because I could not log into it _at_all_. No post updates, no changes to the theme - nada. They ended up having to "roll it back" to a few weeks ago, so all of the cosmetic and other changes I'd made to the site were lost.
Tuesday was not my brightest day this week ;) But today is Friday, and it's a much, much brighter day. My new camera arrives today. I'm on the job hunt EVERY day. And in between that and training, I'm keeping much busier than expected with some small projects RC and I are collaborating on. They're coming together really nicely and there's some potential for some really great things to come from it all, I believe that! I've also successfully put Bloom back together again, and now just need to get over THERE and update. I've got several ideas, I just need to discipline myself to sit down and WRITE. Through all this, I've picked up a little web design knowledge which is kind of cool. Unemployed, but picking up a new skill here and there can't hurt!
Which leads me to another thought! I'm thinking of getting another certification. Debating going to NASM for a Corrective Exercise Specialist certification. It feels like that should open some employment doors for me, and definitely goes along the lines of picking up a new skill while I'm down! I need to make a decision...I've been sitting on this one since the beginning of July. I guess I just want to be sure that the output (cash/time/effort) is going to be worth the return. It's hard to say in this economy, and particularly since I don't know where I might end up job wise right now!
And with that, friends...I stop being a windbag and I leave you to your weekend :)
1. Last Friday, RC and I beat the living sh*t out of our legs. I can't even begin to relay the soreness and the "overdoneness" factor. If it helps to even give you an inkling, on Sunday I took a step and my entire right hamstring seized and cramped up and refused to move for a good 5 minutes or so. It took about an hour for it to relax and unseize (it's a word now), and probably another 3 or 4 for the crampy pain to totally subside. This seriously affected my strength and performance all week (I'm sure of it, but if you need proof, check my shakey/unstable performance with Overhead Press from Monday!). What's the major lesson learned here kiddos? Note to self: don't do this in the future!
2. I had a solid deadlift day on Tuesday, but it was a step back week, and a good thing too, because I was still not fully recovered on Tuesday for Deads. I went for warm-ups, followed by 3 sets of 5 at 240, 250, and 265. RC followed suit only he stuck with the conventional stance. Had I needed to go for max reps or heavy singles, it would not have happened. Or would have further impeded my recovery from Friday for sure! RC and I discovered a slight inefficiency in his deadlift that we are going to work on correcting going forward. Video would be nice here, huh? Yeahhhh...that day I lost my camera :( I think it fell out of my bag and I didn't notice it, and of course...NO ONE turned it in*
3. Wednesday - OFF
4. Thursday we worked Chest. I benched with 5-3-1 and then did a bunch of accessory work, RC started with Flat DB Press. We used his camera on Thursday and got my last bench set and got a nice video of some of his heavy DB presses - 75 pounders for 10 reps! It was not my best chest day either, I wanted at least 9 reps at 100, I got 8, and only got the 9th with assistance:
It really was just the tiniest bit of assistance, but assistance nontheless.
5. Today - well, wow. We worked legs again. I made a very conscious effort to not beat them at all. Next week is a heavy week for deads and the heaviest week in the cycle for everything else, so the plan for today, spoken many, many times outloud, was (say it with me!) MODERATION! The plan was to do 5-3-1 sets as written, but go very light on the accessory work. I'm happy to say I stuck to the plan, however I'm not fully convinced that my legs were fully recovered even TODAY! Much better, and really close - but maybe not quite all the way there yet! Wow huh?
Anyway - we brought the camera back in the gym today...RC wanted to be sure to work on his form and his depth for squats and I'm always looking to improve on those things, so we put it to good use today. Learned something very deceiving and interesting. My squats, from the angle that I normally film from, look pretty good. They're not beautiful, they're not perfect, form gets lost as the weight gets heavier and/or I get tired during the set, but for the most part...not so bad! We got some video today that shows a VASTLY different squat! I'm like...ok so you know you watch some youtube videos of people lifting and you wince and sort of turn away, or watch out of one squinty eye, because they look like they're going to kill themselves? Holy crap that's me! Here's why it's interesting! From the side, from the view I normally get, they look great! But change that angle, a little bit behind...bad, bad news. I don't even know how that can be! But I was mortified. I never would have seen it though, without a partner filming it from a different angle. They're so bad I honestly believe it would be irresponsible for me to post them. Not to mention I'm embarrassed to, too!
6. With that understanding, I'm now on a mission. As I mentioned last week, one very big and obvious issue is my elbows. Another potential contributor (mentioned before): weak abs. I'm not sure how they're weak at this point, but it seems likely given my "symptoms." Easy enough to work on, and it certainly can't HURT anything...so, abs will get some extra attention. I WILL GET THIS, damn it ;)
7. Having a training partner freaking rocks. I've never had one before, but in just this week alone I've learned many little (& some big!) things. In the process, I'm also learning how to BE a good training partner. My spotting sucks and needs some work, but I've already seen improvement in that - it's an art. I get a different perspective from it - it helps me to see my workouts through another's eyes in a few ways - not just selection of sets and reps and exercises, but also energy levels, enthusiasm, determination, etc. It's cool to sort of combine things from different "schools," too. I'm not sure I can fully explain either one of those things, but it's been enlightening for me and for however long it lasts, I'm very happy for the experience, the camraderie, the extra push and nudge, and the friendship. Shouts to Raphael for that, it's been awesome and I look forward to more :)
8. Like my friend Ms. T, I'm learning more and more to work through fear. Tara has pushed so hard in the past, that she's having now to recover from Adrenal Fatigue. It's a long, difficult road (and one I'm so proud of her for walking, and walking tall). Although some of the circumstances are different, what she just wrote in her blog really struck a chord with me:
Pushing myself has never been the problem (in the last few years). It’s listening to my body and knowing when to slow down that I have a problem. But what I’m neglecting are the answers to these questions. Of course I’ll know when it’s too much… AFTER the fact and it may trigger a worsening of my symptoms by putting more of a strain on my adrenals and thyroid, but will it set me back months and months? Of course not… as long as I listen and act.
Listen and act. Listen, learn, act. Adapt. Guess who's not going to work to the point of total leg annihilation again? I didn't know it was too much until AFTER, until I couldn't sleep from the soreness/pain, could barely walk, and had my entire leg cramp/seize up. But I certainly learned, and now is the time to listen and act. And it DID set me back, but not months and months, so all is ok. Not a total screw up, just learning. Still :) But aren't we all? Still? :) Tara's an awesomely strong role model in this (and many other) regard! Thanks Ms. T!
I'm learning to know when to stop, yeah I have a ways to go ;) I'm also learning to trust me and my body and FOOD. I'm up to a little over 2000 calories per day, and at least one meal out each week. Seriously - me, 2000 calories a day?! I'm NEEDING it and recognizing that need, and equally important: I'm enjoying it and I'm not sweating the little things. I could probably stand to go for even a little more some days. But I'm staying away from religious tracking of cals/macros and manipulating every meal to be perfect. Part of it comes from still having the "safety net" that Tara mentions in her post, I'm getting little nudges here and there on the food front that make it just a little easier to listen to the voice that tells me I need to eat (rather than shutting her right down, as I've so often done in the past). But I too want to learn to trust my own voice that says "too much" or "not enough" or "just right." Hello Goldi-Cooth :)
All in all - it's been an amazing week. I've learned a lot, I've made a ton of progress, even if it all wasn't in my strength and in my numbers.
* Do you have any idea how much it irritates me that people can suck so bad? If it's not yours, turn it in! How many times could I have had a new phone, iPod, CAR...but these things weren't mine, so I gave them to the front desk to keep safe. It would be nice if most of the world operated that way.
So here's where I debate a second post or just keep right on going into "everything else." Well here's where you can decide to quit, or keep reading cuz I'm goin in!
Tuesday of this past week I heard back from the job I last interviewed for - no go. It was a pretty big blow, and despite what my mom says about the email, I really feel it was the dating equivalent of the "it's not you, it's me" speech. And we all know that means "it's you, and you suck." BUT - it wasn't the ideal job anyway, it was only part-time, no benies, etc...so, onward!
That was the same day I lost my camera at the gym :(
It was also the same day that my Bloom site went totally on the fritz. I ended up having to call Go Daddy because I could not log into it _at_all_. No post updates, no changes to the theme - nada. They ended up having to "roll it back" to a few weeks ago, so all of the cosmetic and other changes I'd made to the site were lost.
Tuesday was not my brightest day this week ;) But today is Friday, and it's a much, much brighter day. My new camera arrives today. I'm on the job hunt EVERY day. And in between that and training, I'm keeping much busier than expected with some small projects RC and I are collaborating on. They're coming together really nicely and there's some potential for some really great things to come from it all, I believe that! I've also successfully put Bloom back together again, and now just need to get over THERE and update. I've got several ideas, I just need to discipline myself to sit down and WRITE. Through all this, I've picked up a little web design knowledge which is kind of cool. Unemployed, but picking up a new skill here and there can't hurt!
Which leads me to another thought! I'm thinking of getting another certification. Debating going to NASM for a Corrective Exercise Specialist certification. It feels like that should open some employment doors for me, and definitely goes along the lines of picking up a new skill while I'm down! I need to make a decision...I've been sitting on this one since the beginning of July. I guess I just want to be sure that the output (cash/time/effort) is going to be worth the return. It's hard to say in this economy, and particularly since I don't know where I might end up job wise right now!
And with that, friends...I stop being a windbag and I leave you to your weekend :)
Thursday, June 23, 2011
Skwaaat
It's interesting how things change...not that long ago I hated performing squats and I had terrible form. Lately, maybe because of the little time off, I've really enjoyed my squat sessions and I actually feel like my form has improved...the mechanics of the movement just seem to flow better for me lately. I don't have to talk myself through it quite so much, and the weight doesn't seem as heavy. Well, it's not as heavy, but even at the lighter weights...they feel lighter than they have in the past.
Here's the latest squat session: 3 x 125, 3 x 130, 3+ x 140
Again because of the lower cals, I went conservative on the 3+ set and didn't push too hard. Called it at 8, could have gone 10 and maaaaaybe squeezed out an 11th.
Later, the tall, pasty-white skinny guy at the other rack complimented my form (and with some sort of very exotic accent no less ;)
Applied for some more jobs yesterday/today...just gotta keep pounding those resumes out I guess. No word on any though, other than the phone interview I've got scheduled for tomorrow.
Here's the latest squat session: 3 x 125, 3 x 130, 3+ x 140
Again because of the lower cals, I went conservative on the 3+ set and didn't push too hard. Called it at 8, could have gone 10 and maaaaaybe squeezed out an 11th.
Later, the tall, pasty-white skinny guy at the other rack complimented my form (and with some sort of very exotic accent no less ;)
Applied for some more jobs yesterday/today...just gotta keep pounding those resumes out I guess. No word on any though, other than the phone interview I've got scheduled for tomorrow.
Friday, May 21, 2010
Shoulder or Squat?
Not sure where to start here, it's been an interesting day.
I woke up feeling fantastic and back to normal energy levels, so i went to the gym with my squat training plan in hand.
The plan for the day:
Squats
5 x 140
5 x 150
5+ x 160 .... 10!
Big training PR on that one, previous best was only 7. Early reps in the set I think were solid...deteriorated toward the end. BUT, I think the practice and focus on form has afforded me more quality reps, which doesn't zap my strength quite as early on in these sets. Rep 8 was particularly ugly, 9 a little questionable and 10 really not so good, but those wouldn't have been possible at all without all the focus I've been placing on driving my hips, keeping my knees out so as to not gm (at least, as much) out of the hole. Here's that last set, I'm pleased :)
RDLs
10 @ 135, 165
8 @ 185
Hack Squats
10 @ 145, 155, 165, 90
Leg Press
2 x 10 @ 270
BB Plie Squats
2 x 15 @ 75
Standing Calf Raises
4 x 12 @ 150
Seated Curls
2 x 10 @ 95
Leg Extensions
2 x 10 @ 110
20 mins Elliptical
After some time passed on the elliptical, I started noticing an ache in my right shoulder. UGH, wtf?! I didn't touch my shoulders today...OK OK they're in an awkwardly rotated position holding the bar, but...really?! I pretended it wasn't there.
Couldn't really do that for long, it's achey - there I said it. I have full ROM, and it doesn't hurt more or less with movement, it just sort of aches. I biofreezed a few times at work (no ice), and took some advil. I'm icing now and trying to keep it rested. NO UB workout for me this weekend, that's for sure. Tomorrow or Sunday depending on how it feels, I'll go ahead and start some light therapeutic rotator exercises for it. I should be doing them anyway...
And the OTHER shoulder...the left one. What a nightmare! I was going crazy:
Seriously? 6 hours of this today (thank GOD it finally subsided)! There's like a fucking alien in there, do you see that?!
Anyway...I don't think I injured my right shoulder...not with full ROM like I have, maybe just a little strain. If I DID do something, I have no idea how or what or when I did it. Rest, Ice, Advil...it'll be fine, has to be!
I woke up feeling fantastic and back to normal energy levels, so i went to the gym with my squat training plan in hand.
The plan for the day:
Squats
5 x 140
5 x 150
5+ x 160 .... 10!
Big training PR on that one, previous best was only 7. Early reps in the set I think were solid...deteriorated toward the end. BUT, I think the practice and focus on form has afforded me more quality reps, which doesn't zap my strength quite as early on in these sets. Rep 8 was particularly ugly, 9 a little questionable and 10 really not so good, but those wouldn't have been possible at all without all the focus I've been placing on driving my hips, keeping my knees out so as to not gm (at least, as much) out of the hole. Here's that last set, I'm pleased :)
RDLs
10 @ 135, 165
8 @ 185
Hack Squats
10 @ 145, 155, 165, 90
Leg Press
2 x 10 @ 270
BB Plie Squats
2 x 15 @ 75
Standing Calf Raises
4 x 12 @ 150
Seated Curls
2 x 10 @ 95
Leg Extensions
2 x 10 @ 110
20 mins Elliptical
After some time passed on the elliptical, I started noticing an ache in my right shoulder. UGH, wtf?! I didn't touch my shoulders today...OK OK they're in an awkwardly rotated position holding the bar, but...really?! I pretended it wasn't there.
Couldn't really do that for long, it's achey - there I said it. I have full ROM, and it doesn't hurt more or less with movement, it just sort of aches. I biofreezed a few times at work (no ice), and took some advil. I'm icing now and trying to keep it rested. NO UB workout for me this weekend, that's for sure. Tomorrow or Sunday depending on how it feels, I'll go ahead and start some light therapeutic rotator exercises for it. I should be doing them anyway...
And the OTHER shoulder...the left one. What a nightmare! I was going crazy:
Seriously? 6 hours of this today (thank GOD it finally subsided)! There's like a fucking alien in there, do you see that?!
Anyway...I don't think I injured my right shoulder...not with full ROM like I have, maybe just a little strain. If I DID do something, I have no idea how or what or when I did it. Rest, Ice, Advil...it'll be fine, has to be!
Thursday, May 6, 2010
Squat Practice Paying Off...I Think :)
For weeks now I've ignored my 5-3-1 training protocol and have just been busting ass with VOLUME for squats. The thought being that I need to imprint the movement, make the the muscles remember themselves how to squat correctly, without me having to constantly baby step myself through every movement in the lift.
So literally I've KILLED myself with reps with moderate weight the past several weeks. Today I returned...I'm in my 1+ week of the training cycle and decided to go with the set/rep scheme I'd be doing if I was following the plan.
Warmups, then 5 x 130, 3 x 150, 1+ x 165
Former best was 160 x 7 and today was... *drumroll* 165 x 8 :)
More weight AND more reps, woot!
Here are all 3 sets:
130 x 5 (which apparently turned out to be 4, hahah ;)
150 x 3
The finale..165 x 8 :)
The goal was every rep every time, no GM'ing out of the hole and with the exception of 2 reps across all 3 sets I think I did :) now granted it's only a total of 16 reps but still! Huge improvement...paying off, so excited for June! :)
Next week is deload, and when I come back from that I'll be on 5-3-1 for a full cycle with squats, and we'll really see how this has worked!
I also did Rack Pulls again, from a platform this time for better bar positioning. I did 2 sets convential style and the last set Sumo style thinking I'd have more specificity, but reading a response I got from Myles earlier has me thinking on that some more...
Here's the 3rd set (Sumo Style):
More to come on diet/weight woes and wins but right now I'm off to softball..possibly 2 games tonight. Could be a late night...!
So literally I've KILLED myself with reps with moderate weight the past several weeks. Today I returned...I'm in my 1+ week of the training cycle and decided to go with the set/rep scheme I'd be doing if I was following the plan.
Warmups, then 5 x 130, 3 x 150, 1+ x 165
Former best was 160 x 7 and today was... *drumroll* 165 x 8 :)
More weight AND more reps, woot!
Here are all 3 sets:
130 x 5 (which apparently turned out to be 4, hahah ;)
150 x 3
The finale..165 x 8 :)
The goal was every rep every time, no GM'ing out of the hole and with the exception of 2 reps across all 3 sets I think I did :) now granted it's only a total of 16 reps but still! Huge improvement...paying off, so excited for June! :)
Next week is deload, and when I come back from that I'll be on 5-3-1 for a full cycle with squats, and we'll really see how this has worked!
I also did Rack Pulls again, from a platform this time for better bar positioning. I did 2 sets convential style and the last set Sumo style thinking I'd have more specificity, but reading a response I got from Myles earlier has me thinking on that some more...
Here's the 3rd set (Sumo Style):
More to come on diet/weight woes and wins but right now I'm off to softball..possibly 2 games tonight. Could be a late night...!
Tuesday, April 20, 2010
Still Learning..Squat!
I'm still learning. I'm still trying to get all the muscles to just instinctively KNOW how to work together, to get the movements all synchronized. Master the movement, and I should instantly see huge carryover.
I think I'm getting there, I'm working it hard, but I still have bad reps, I still have bad SETS. But I think there are more good than bad these days, and I'm *excited* about squats now...and that's just...well, exciting! Hahah, well it is for me, so I'm a nerd - whatever :)
Anyway - I had a leg day today, and I focused on squats. I did lots of em. Going lighter weight, more sets/reps for volume to reinforce the movement. Here's today...
Pull-ups Day 22 (of course :)
Squat
140 x 10
135 x 10, 10, 8
125 x 12, 8
I think this was the best set of the day - I had off reps in every set, but I think I fought it best in this set. Also I think Myles will tell me I look "loose," yes? :)
140 x 10
Leg Press
270 x 10, 10, 8
Pull-Throughs
3 x 10 @ 110
Leg Extensions
3 x 10 @ 95
Standing Calf Raises
3 x 12 @ 150
FB Hamstring Roll-ins
2 x 15
25 mins elliptical
I think I'm getting there, I'm working it hard, but I still have bad reps, I still have bad SETS. But I think there are more good than bad these days, and I'm *excited* about squats now...and that's just...well, exciting! Hahah, well it is for me, so I'm a nerd - whatever :)
Anyway - I had a leg day today, and I focused on squats. I did lots of em. Going lighter weight, more sets/reps for volume to reinforce the movement. Here's today...
Pull-ups Day 22 (of course :)
Squat
140 x 10
135 x 10, 10, 8
125 x 12, 8
I think this was the best set of the day - I had off reps in every set, but I think I fought it best in this set. Also I think Myles will tell me I look "loose," yes? :)
140 x 10
Leg Press
270 x 10, 10, 8
Pull-Throughs
3 x 10 @ 110
Leg Extensions
3 x 10 @ 95
Standing Calf Raises
3 x 12 @ 150
FB Hamstring Roll-ins
2 x 15
25 mins elliptical
Monday, March 22, 2010
Cathy Gets SQUAT!
OMG OMG OMG!!
I learned to squat today! HAH! It's only been over a year, right?! That's a normal learning curve?! ;)
No SERIOUSLY, started out today and something just *clicked,* a light bulb went off, it was incredible! I KNEW it flipped, I was squatting and thinking, YES I'm GETTING THIS!
Sorry to totally inundate with vids but you have no idea how excited I am :)
135 x 8
something's starting to click, but not quite there yet...
140 x 8
*a-ha* this feels right!
145 x 8 (or maybe 7?)
yes! I think I'm getting it!
150 x 10 (pr! and HUGE at that because previous 150 was 9 and only after 2 sets of 5 :)
Here's former 150 PR for comparison...actually I lied, I can't find the vid of 150 x 9 (I think it went up on google web albums and is gone now) but here's a few weeks before that one, 150 x 8...
Yeah! Do you see the difference?! That set of 8 is TERRIBLE ugh! The difference is huge - not only do I see it, but I felt it! It's *happy*
I learned to squat today! HAH! It's only been over a year, right?! That's a normal learning curve?! ;)
No SERIOUSLY, started out today and something just *clicked,* a light bulb went off, it was incredible! I KNEW it flipped, I was squatting and thinking, YES I'm GETTING THIS!
Sorry to totally inundate with vids but you have no idea how excited I am :)
135 x 8
something's starting to click, but not quite there yet...
140 x 8
*a-ha* this feels right!
145 x 8 (or maybe 7?)
yes! I think I'm getting it!
150 x 10 (pr! and HUGE at that because previous 150 was 9 and only after 2 sets of 5 :)
Here's former 150 PR for comparison...actually I lied, I can't find the vid of 150 x 9 (I think it went up on google web albums and is gone now) but here's a few weeks before that one, 150 x 8...
Yeah! Do you see the difference?! That set of 8 is TERRIBLE ugh! The difference is huge - not only do I see it, but I felt it! It's *happy*
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