Kathy's Training Log

[somebody]

Squats
45lbs x 8
115lbs x 5
135lbs x 5
150 lbs 5x5

Good.

BP
45lbs x 10
95lbs x 5
105lbs 4,4,4,2,3,3

If you can't make your five on the first set, you probably got here too fast. I'm gonna say deload. What was your progression to 105?

Inv Rows, bent knees
5,5,5

These should be sets to failure, not sets across. Also, don't let these get you down. Progress will be slow.

Bent Over DB Rows
20lbs 2 x 10 each side

Okay.

Push Ups
8, 5, 5, push ups from bench 10

Okay.

Roman Chair Leg Raises (alt bent knee/straight leg)
2 x 12

Okay.

-----------

OHP
45lbs x 8
65lbs 5,5,5,5,2 UGH!!!!! I lowered the weight and my left shoulder just refused on the last set. What is that?! I am hoping it is because I was doing these in a seated military press rack and the bar rack was uncomfortably behind my shoulders. It was a lot of effort just to get it into position and stand up. Again...only one squat rack so had to make do. Annoyed w/myself though.

Not sure I can visualize what you're doing, but you might want to try cleaning the weight up from the floor to the standing press position. It doesn't have to be pretty.

To check shoulder, did 3 x 5 25lbs dumbbell overhead press standing on upside down BOSU and all felt good. Maybe shoulders need some mobility work-will have to research what to do.

If you can do this, you can military press 65 for 5x5. Get pressing, soldier.

Squats
45lbs x 8
115lbs x 5
135lbs x 5
155 5x5

Good.

Deadlift
135lbs 3x5

Are you warming up for these?

Neg Chin Ups
3 x 5

To failure.

Prone Bridge
3 x 30 secs w/feet on medicine ball
One legged prone bridge 15 secs each leg

Inverted Rows, bent knee
3, 3, 3 I am still trying to get the hang of these so I practiced a few. So frustrating.

Okay.

[Kathy]

Mon, 4/13

Squats-
45lbs x 5
115lbs x 5
135lbs x 5
160lbs 5x5
135lbs x 5 Just because I used to be so scared of the big wheels and now it almost feels light. Crazy!

Bench Press -
45lbs x 10
95lbs x 5
105lbs (3rd try) - 5, 5, 4, 5, 4 These were STILL incredibly hard. No way I am increasing 5 lbs next time. Time to go to Home Depot and make fractional weights!

Inverted Row (bent knee)-
5, 7, 5 tried straight legs, no way

Push Ups -
10, 5, 5, Off bench 5, 7

Reverse Crunch -
3x12, #2 decline

I am so disappointed about the bench press. I could probably get 5x5 if I rested 5 mins between sets but just don't have that kind of time. How can I keep progressing in squats and deads and not BP and OHP. I'm beginning to think I may have to start thinking more (not really giving it much thought now) about my food intake. What a PITA.

[BenH]

Kathy, that was a great statement about lifting the mattress one-handed. That's really the whole point of this; to get healthy and have practical strength out in the real world. I saw a Seinfeld episode once where he joked the only point of working out is to be strong enough to make it through your next workout. I like weightlifting, but what I really want is to be able to lift furniture, move things around, etc. Keep it up!

[ksizemore]

Hi Kathy,

I'm still very new to SLs (a little knowledge might be a bad thing... haha) but have you thought about tweaking your warmup routine a little for BP and OHP? Your bench press today you went from 45 to 95 to 105. Maybe you should try to spread it out a little more and go for 45, 85, 95, 105? Do you feel a little worn out from the 95lb set? Also, if you've done the 105lb and failed 3x in a row, don't be afraid to deload. I think I read that the BP and OHP can be the first exercise you begin to fail on, so don't be discouraged.

Have you used a foam roller (or tennis ball) or tried the yummy whey shakes? I find both have really been helping me out. I don't know how much that'll help me through when I reach 105lb BP, but if you haven't added that in yet, I would recommend it.

-Katrina

[Mouse]

Good numbers K

Keep it up

[greasygemo]

Hi there! I'm spamming this message out to all the ladies.
We should totally get a "Strongest Women" Thread like the men have..

If you're interested in getting one started please PM JCraig. I already did but haven't heard anything so I'm assuming I was the only one. We have 5 so we need to convince all others to get on board.

I already PM'd Him. If you're interested you should do the same!

[Kathy]

Good numbers K

Keep it up

Wow! A visit from Mr. Mouse...I am honored! Thanks for checking out my log...your log was especially inspirational to me when I was lurking on SL- I enjoy your sense of humor, makes me laugh. BTW, you are the bravest internet person I know - posting your pics in your "whities" !

[Kathy]

Rough few days...have had some stomach virus, a cold/allergies and stabbing pain in my right shoulder. When it rains, it pours...

So, with that disclaimer out of the way:

4/15, Wed
Treadmill, 2 % incline, 5mph-1 mile, alt 6mph for 60 secs/4.5 mph for 30 secs for 2 miles. Yuck!!!

Workout w/trainer who beat my glutes up. Also discovered I have a slight "buttwink" at the lowest portion of my squat There aren't any side mirrors at the gym I usually go to but there are mirrors everywhere at the trainer's gym and I saw it!!!! Aghhhhh!! Thought I had good form-Bah! Will be doing some assistance work for lower back/hip flexors and stretching my hamstrings.

4/17, Fri
Squats
45lbs x 10
65 x 8
95 x 8
115 x 6
135 x 5,4,5,5,5

OHP
45lbs x 10
55 x 5
60 5x5

DL
95lbs x 5
115lbs 3x5

Neg Pull Ups, assisted - 5

Bridges, feet on Med Ball
30 sec/25 sec/20 sec

Side Bridges, top leg raised
15 secs ea side

My entire upper body & core was tight/sore and I had not eaten much the prior day due to an upset stomach. NOW I see what all the talk about proper nutrition is about. Could not lift nearly what I usually lift and felt awful lifting what I did lift.
Squats - the missed rep, second set due to errrr..."wardrobe malfunction". Also known as pants beginning to fall down Caught 'em just in time but missed the rep.
Pull Ups - How can these be so much harder than chin ups? Back has bigger/more muscle so logically I would think these should be easier, but they just aren't for me.

Feeling better today, so back to the higher weights on Monday. Ordered a pair of 1 1/4 plates to hopefully help with the OHP and BP stalls. Should get those for Wed's workout.

[ksizemore]

Rough few days...have had some stomach virus, a cold/allergies and stabbing pain in my right shoulder. When it rains, it pours...

That stomach virus is really going around right now! At least you got all the pain stuff out of the way at once.

My entire upper body & core was tight/sore and I had not eaten much the prior day due to an upset stomach. NOW I see what all the talk about proper nutrition is about. Could not lift nearly what I usually lift and felt awful lifting what I did lift.
Squats - the missed rep, second set due to errrr..."wardrobe malfunction". Also known as pants beginning to fall down Caught 'em just in time but missed the rep.
Pull Ups - How can these be so much harder than chin ups? Back has bigger/more muscle so logically I would think these should be easier, but they just aren't for me.

Feeling better today, so back to the higher weights on Monday. Ordered a pair of 1 1/4 plates to hopefully help with the OHP and BP stalls. Should get those for Wed's workout.

Good workout for after being sick, in my opinion. I know in a previous entry you said you were having trouble with the inverted rows. I found I had to slide in farther so that the bar was over my upper stomach to start with, otherwise I couldn't pull up to have my chest touch the bar. I had been starting with it closer to my shoulders and that just wasn't working. Also had to put on sneakers.
I have more trouble with pullups than with chinups too, not sure why that is, but you're not alone! I will likely be putting together fractional weights for OHP too, those are tough!

Keep up the good work!

-Katrina

[Mouse]

Good numbers K

Keep it up

Wow! A visit from Mr. Mouse...I am honored! Thanks for checking out my log...your log was especially inspirational to me when I was lurking on SL- I enjoy your sense of humor, makes me laugh. BTW, you are the bravest internet person I know - posting your pics in your "whities" !

Glad you enjoyed my TL
Whities - everyone should have a pair

[groundskeeperwillie]

BTW, you are the bravest internet person I know - posting your pics in your "whities"!

He has this ability to make others do the same, and he has an unhealthy fascination with white underwear!



gkw

[mattmoran]

Treadmill, 2 % incline, 5mph-1 mile, alt 6mph for 60 secs/4.5 mph for 30 secs for 2 miles. Yuck!!!

That's some good stuff right there. If you can do that, you will have no problem with your 5k. Mentally, running a race is much much easier than running on a gerbil wheel, er, I mean treadmill.

And don't think you have to run the whole race at the same pace. Alternating faster/slower is a great strategy for the race. In one of his books, Galloway talks about the importance of switching up your pace to avoid injuries.

Great job on your lifts btw. You are squatting more than I ever have.

[Kathy]

Wed, 4/22

Squats -
45 lbs x 10
65 x 5
95 x 5
115 x 5
135 x 5
155 lbs 5x5

Bench Press-
45 lbs x 10
65 x 5
95 x 5
100 lbs 5,5,4,5,4

Barbell Row-
45 lbs x 5
65 x 5
67 lbs 5x5 (had to try my new 1 1/4 plates

Push Ups 8,5,5

Rev Crunch 2 x 12,#2 incline

Treadmill - 2% incline 18 min @ 5.2 mph, 15 min @ 4 mph

So much for coming back from a hiatus and feeling rested and strong. Today was tough, even the squats - Ugh! Got distracted during the bench press so missed the last reps in sets 3 and 5. Got a "charlie horse" type muscle cramp in my upper abs so didn't do the last set of reverse crunches. I am sure I looked hilarious contorting my body trying to get the muscle to relax

[Kathy]

That's some good stuff right there. If you can do that, you will have no problem with your 5k. Mentally, running a race is much much easier than running on a gerbil wheel, er, I mean treadmill.

And don't think you have to run the whole race at the same pace. Alternating faster/slower is a great strategy for the race. In one of his books, Galloway talks about the importance of switching up your pace to avoid injuries.

Great job on your lifts btw. You are squatting more than I ever have.

Thanks for the encouragement Matt. I need it when it comes to running, I almost didn't do it tonight! And I definitely have to alternate my pace in an effort to get a bit of "rest" at a slower pace or else I run out of gas too soon.

[Kathy]

Whities - everyone should have a pair

I think whities are the only color I don't have!!