Kathy's Training Log

[Kathy]

Sorry about the squats Kathy. It sucks when you stall. But you'll get back in there and break past that barrier.

Great job on BP. I think I need to find that article.

Thanks goddess. The Tate video just help me see where my arms were not in the correct position (elbows have to be under wrist, forearms perpendicular to the floor when bar down), and how to really keep my entire body tight during the lift. He uses his toes to brace, not the entire foot which I have found useful but might not be for everyone. It really is amazing at how small adjustments can make a difference.

Surprisingly, I am not that sad about the squats. I was more annoyed at all the time it took with the plates Felt the stall coming and at BW, I expected it. It was kind of cool to really feel a stall actually...I mean there was NO amount of willpower that was getting that weight up. So, we'll see if my muscles get stronger during the weekend. Might have to try Liz's magic elixir of a PG&J prior to the next workout

[dsc]

Kathy, great lifting! Impressive stuff.

I always wear workout pants now when I do deadlifts. I scraped the crap out of my shins doing these so I have to wear pants.

Keep up the great work Kathy

[Kathy]

Mon, June 8

No weights today...worked out w/the trainer. She taught me power cleans!!! I found them really fun, although I clearly need a lot of practice. Not only fun but effective...my back was so achy afterwords!

Approx 30-40 attempted cleans with a whopping 36lbs. Have to really work on coordinating the shrug/pull portion. Also, have to be careful of the "girls". Did not whack my chin at all but the girls took a few hits Very graceful!

Tried box squats. These are tough and again my lack of grace is evident. I can't quite get a good landing on a slightly below parallel box. I get my backside to within 2 inches and then I plop down. All with 24lbs...got a long way to go on these.

Question to those experienced with box squats:
Should I use a slightly higher box (so I am in full control) and work my way up in weight for a bit and then try the lower box again? My hope is that w/increased strength and practice, I would have more control.

Or, should I stick with the lower box and low weight and work on my control until I get it then progress the weight?

I have been searching around here and on other sites but haven't found an answer to that yet. I am guessing it is the latter option.

Cardio - Treadmill 20 mins and stair climb 15 mins (lvl 5).

And, just to force myself to do more cardio, I signed up for another 5K race at the end of the month. A couple of friends are doing it and it's for my old high school, so should be fun. Now, I just have to get myself out of bed early on Tues/Thurs. Goddess, I don't know how you do this!!

[Kathy]

Wed, June 10, 09

Squats
45lbs 1x10
115lbs 1x5
135 1x5
155 1x5
185lbs 5, 5, 2, 3, 3 More total reps than last time but still SO heavy.
135lbs 1x8 - Was trying for 20!! Geez, that seems impossible!!!

OHP
45lbs 1x10
65 1x5
75lbs 4,4,3,3,4
85lbs Push Press 1x3 Note to self: Wear extra support undergarments on push press days!!

DL
135lbs 1x5
155lbs 1x3
160 lbs 1x1
165lbs 1x5 These were just tough today. Even the 135lbs was difficult getting off the floor.

Bridges w/10lbs: 35 secs/27/27/30

Will do chins later.

[rbtrout]

Get your hubby to massage the girls.

On box squats, I'd do them with no weights at all to get used to going down that far. Once you can do it easily without weight, add weight.
Sit down on the box and pause for 1/4 second (stay tight) and explode up off of the box.

[Kathy]

Get your hubby to massage the girls.

Well that won't take much ask'in!!

On box squats, I'd do them with no weights at all to get used to going down that far. Once you can do it easily without weight, add weight.
Sit down on the box and pause for 1/4 second (stay tight) and explode up off of the box.

Thank you, thank you!!!

[rbtrout]

You're welcome. Make sure to stay tight on the box - quads, hammies, low back ,etc. I know of many people that have relaxed and then hurt themselves.

[LizzyLifts]

Mon, June 8

No weights today...worked out w/the trainer. She taught me power cleans!!! I found them really fun, although I clearly need a lot of practice. Not only fun but effective...my back was so achy afterwords!

Approx 30-40 attempted cleans with a whopping 36lbs. Have to really work on coordinating the shrug/pull portion. Also, have to be careful of the "girls". Did not whack my chin at all but the girls took a few hits Very graceful!

Tried box squats. These are tough and again my lack of grace is evident. I can't quite get a good landing on a slightly below parallel box. I get my backside to within 2 inches and then I plop down. All with 24lbs...got a long way to go on these.

What a cool workout, Kathy. Great job on those power cleans and great post. I'm simply envious, how wonderful to have a trainer who has knowledge about the big lifts and associated lifts...I've been wanting to start box squats myself. Question to you and rbtrout....how many box squats would you add to the 5x5 program? or would you swap them out for back squats for awhile?

[melmenj]

Hi Kathy,

I have been following your posts recently , so far so good; glad to see that you’re not doing the typical cookie cutter workouts. FYI...Power cleans and explosive type movements are great for chasing down the kids. Give front squats a try too, you'll be hooked.

[rbtrout]

I don't remember how many times you squat on SL5X5. You could easily sub box squats for regular back squats on one day.....and probably do 6X3 on them. I wouldn't add them to SL5X5, that could be too much.

[LizzyLifts]

thanks for the info rbt...very helpful...i have a plan now...just have to hunt down the appropriate box! we're squatting 3xweek on sl5x5, btw.

[rbtrout]

Then I'd do Monday and Friday regular back squats and Wednesday is box squat day. If you're working out at a commercial gym, many have a small stand that people use for step ups or for standing on to reach the pullup bars - use that if available. You could use a stack of 45 pound plates, as well.

[Kathy]

What a cool workout, Kathy. Great job on those power cleans and great post. I'm simply envious, how wonderful to have a trainer who has knowledge about the big lifts and associated lifts...I've been wanting to start box squats myself. Question to you and rbtrout....how many box squats would you add to the 5x5 program? or would you swap them out for back squats for awhile?

Thanks Liz. The trainer was pretty good but she's not an expert in this type of lifting. The owner of the studio is a former bodybuilder and she taught my trainer the power clean. She was certainly not as precise as Coach Rippetoe but good enough to get me started. I have to practice w/a broomstick and Starting Strength open at home. I have been thinking about how to find someone to coach me. Was thinking the local college (Fairleigh Dickinson) might have a strength coach. Maybe he'd be bored enough during the summer to help me out? Not sure where else to look. Would someone like a Joe DeFranco do this type of thing? I am guessing not. I will have to make some phone calls but it is just not on the top 10 list of "things I have to do this week". Have to get the kids done with school - lots of concerts, parties, etc.

[Kathy]

Then I'd do Monday and Friday regular back squats and Wednesday is box squat day. If you're working out at a commercial gym, many have a small stand that people use for step ups or for standing on to reach the pullup bars - use that if available. You could use a stack of 45 pound plates, as well.

rb-
I have to mail you a retainer for all the consultation. There is a lot to learn about this hobby/sport, I feel lost sometimes. Thanks for getting me going on the right path. Probably won't be my last question - let me know if I am getting annoying

[pagangoddess]

Mon, June 8
Approx 30-40 attempted cleans with a whopping 36lbs. Have to really work on coordinating the shrug/pull portion. Also, have to be careful of the "girls". Did not whack my chin at all but the girls took a few hits Very graceful!

I did the same thing!! Although I think the trainer was more embarrassed than I was.

Now, I just have to get myself out of bed early on Tues/Thurs. Goddess, I don't know how you do this!!

I don't any more. Now that summer is here the kids don't go to bed until 9 or 9:30 so I go to the gym around 7 pm and sleep in a little longer in the morning. When winter gets here I will most likely go back to morning.