Kathy's Training Log

[Kathy]

Forgot...hubby and I had date night last night so we went to the gym together and then to dinner (and yes, I had dessert!)

So, 30 mins on treadmill...only 2.5 miles. Yikes, I have to get my butt in gear and run a lot these next 2 weeks. Ugh!

Box Squats
45lbs 2 x 10
55lbs 2 x 15 How you guys do 20 reps is beyond me. I was tired after only 15 and tiny weight. Something to shoot for when I am more advanced!

Deadlift
135lbs 1 x 5 Form was awful at the end (hubby was kind enough to mention) due to my sore back. There was no way I could lift up anything heavier. Guess this is why you're not supposed to lift every day!

[pagangoddess]

If you compare yourself with others, you'll never measure up. Remember, you have to do this for yourself.

YOU'RE DOING AN AWESOME JOB! That goes for you, as well, PG.

Thanks RB!

Ok, Ok you're right. I just forget sometimes! Get carried away when I see what others can do!

I used to have a box full of Oxygen and Muscle & Fitness Hers magazines. Shortly after starting this program I threw all of them away. I was so much happier with myself after that. I didn't realize what having those magazines around was doing to me. I still have some rough times when I get frustrated with my body but I'm starting to make peace with it.

You might enjoy this article.

[Barry06GT]

Forgot...hubby and I had date night last night so we went to the gym together and then to dinner (and yes, I had dessert!)

So, 30 mins on treadmill...only 2.5 miles. Yikes, I have to get my butt in gear and run a lot these next 2 weeks. Ugh!

Box Squats
45lbs 2 x 10
55lbs 2 x 15 How you guys do 20 reps is beyond me. I was tired after only 15 and tiny weight. Something to shoot for when I am more advanced!

Deadlift
135lbs 1 x 5 Form was awful at the end (hubby was kind enough to mention) due to my sore back. There was no way I could lift up anything heavier. Guess this is why you're not supposed to lift every day!

Hope you did not go to dinner right after the gym, all covered in chalk dust-just kidding!

Question on the box squats; why the high reps? Does that help with muscle memory or, what is the term, hypertrophy? I ask because before we started doing 5x5, my wife Bernice always liked 12-15 reps (I think she still does) and felt more comfortable with high reps, and a slightly lower weight.

Congratulations on another hard workout!

.

[Kathy]

Hope you did not go to dinner right after the gym, all covered in chalk dust-just kidding!

No, no. Took a shower! Didn't want to gross anyone out w/all the sweat - yuck!

Question on the box squats; why the high reps? Does that help with muscle memory or, what is the term, hypertrophy? I ask because before we started doing 5x5, my wife Bernice always liked 12-15 reps (I think she still does) and felt more comfortable with high reps, and a slightly lower weight.

I was playing around with the form for box squats. This is the first time I am doing these so was messing around with the right box height, descending in a controlled manner and exploding off the box. Trying to get my hammies and glutes to fire as I don't think I utilize those muscles enough during a back squat. Also trying a Dave Tate suggestion to push your abs out to make them tight. Haven't figured out how to make that work though. I've spent my whole life sucking my abs IN!

I used to use dumbbells and work 3 sets of 12-15 reps too. I believe that type of workout builds more endurance in the muscle as opposed to strength. My trainer had me doing that with almost no rest between sets in an attempt to keep my heartrate up during the entire workout - more cardio, less strength. I did that for about 2 years and while the weight of the dumbbells increased a bit, it was not enough to keep me motivated. The beauty of SL is the highly visible signs of progress...be it the weight on the bar or the muscle definition of the body. I had nowheres near the muscle definition during dumbbell training that I have now.

I guess it comes down to what Bernice's goals are (strength vs endurance) and what she is comfortable with.

[BenH]

I've been doing some box squats and I really like them. Quite different than a normal squat. Congratulations on your new muscle definition! It's weird, I used to think these guys looking at themselves in the mirror at the gym were so vain, but now I catch myself doing it sometimes. It's not a vanity thing, it's just great to see tangible results of the hours you spend in the gym. You make sacrifices to spend so much time in the gym, and it's nice to know it's doing something, even if it's just one more line or shadow on your shoulder. Keep it up!

[rbtrout]

I was playing around with the form for box squats. This is the first time I am doing these so was messing around with the right box height, descending in a controlled manner and exploding off the box. Trying to get my hammies and glutes to fire as I don't think I utilize those muscles enough during a back squat. Also trying a Dave Tate suggestion to push your abs out to make them tight. Haven't figured out how to make that work though. I've spent my whole life sucking my abs IN!

Good job on the box squats! I know you're fooling around with them to learn them, but I'd cut the reps down a bit.
Most PLers do 6-8 sets of 2-3 reps of box squats, 1) to handle more weight; and 2) to keep form at it's best.
Pushing your abs out and make them tight is doable, but I find it much easier with a belt on. You have something to push your abs against. Just a thought.

PS - don't forget the pause on the box.

[Kathy]

Thanks for the suggestions rb!
Hmmmm - not having a belt to push my abs against might be why it feels weird when I try to do this. Oh well, one thing at a time. After reading Mouse's log, I think I have to lower my box. He is taller than me and his box is lower. Mine is around 13" and it's hard to see myself on it in a mirror. I feel it is just at parallel - will have to try it with one less riser.

[Kathy]

Wed, 6/17/2009

Squats
45lbs 1x10
115lbs 1x8
135 1x5
165 1x3
185 5x5,4,4,4,4

Will try again on Friday. More reps this time but still so mentally and physically difficult. I guess this is the way it is going to be from now on.

Resting between sets sure does make a difference. I usually just rest long enough to catch my breath, grab a drink of water-about 1 to 1 1/2 nins. Today, I actually timed myself and waited 3 mins between sets. Can't do this all the time though, makes the workout take too long.

OHP
45lbs 1x10
55 1x5
65 1x3
75 5x5 Take that stupid OHP

DL
45lbs 1x5
115 1x5
135 1x5
155 3x5
I deloaded on these to work on my form. My back seems to be my weakest link at the moment so I could use the work.
Anybody know why I find the most difficult part of this lift to be getting it off the floor the first time? I'm fine after the first rep but that first one nearly destroys me every time.

Bridges w/15lbs 3x30 secs

Standing Chins 6x1

[rbtrout]

I'm the same way on bench press, the first one always sucks, the rest that follow are fine. I think it's more mental than anything else.

[atypical1]

Solid workout! I know lots of men who would be really happy with those lifts.

Typically I'm ok after the first set of an exercise. My entire first set is typically rougher than my subsequent ones.

james

[Barry06GT]

Great workout Kathy! You nailed the OHP.

The first part of the dead lift, like the first part of the bench press, is a hard isometric move; that is why it is hard. Correct me if I am wrong, but in bench press competition, the spotter helps to un-rack the weight from the j-hook, the competitor sets, drops the weight, then pushes it into position to complete the move, the spotter then helps the competitor re-rack the weight. It is the first part that is a hard isometric move.

Very few people do dead lifts correctly, including my wife and myself. To do a dead lift correctly, you must keep the DEAD in dead lift by returning the plates to the floor each and every time. Most of us do not do this (because it makes it too hard).

.

[XCouchPotato]

Congrats on the OHP Kathy. I think your doing great on those squats too! I keep having to deload and work on my form again (sigh).

[Kathy]

Good to hear I am not the only one w/a mental thing on the first rep of an exercise. I'll just have to get over myself like you guys do!

I need to change my mindset. I have begun being worried/stressed/annoyed about the next workout. About not making the weight, about how hard it is going to feel to try to make a weight, etc. Gotta stop being a baby...enjoy the journey as I usually feel good after a workout even if I didn't make a weight. Just be happy that I tried my hardest.

**Please ignore the above - just thinking out loud**

[XCouchPotato]

I need to change my mindset. I have begun being worried/stressed/annoyed about the next workout. About not making the weight, about how hard it is going to feel to try to make a weight, etc. Gotta stop being a baby...enjoy the journey as I usually feel good after a workout even if I didn't make a weight. Just be happy that I tried my hardest.

**Please ignore the above - just thinking out loud**

Sometimes we are our own worst enemey; we often expect too much from ourselves. But don't don't worry about thinking out loud. I find it often helps me.

[Kathy]

Fri, 6/19/2009

So for a bit of humour...imagine a small, humid weight room filled (about 15-20) with high school and college age guys. And then there's me!! It was funny for a bit...being the oldest and the only female. Those boys chat WAY more than a bunch of girls do, by the way! They have gotten used to me, so no more staring - hooray!

Forgot my notebook again...thanks for the server space Mehdi-very helpful !!

Squats
45lbs 1x10
115lbs 1x8
135 1x5
165 1x3
185 5x5,4,4,4,4

Ok, know I am supposed to deload but I am the stubbornest human on the planet. My first instinct is to try again on Monday - will have to talk myself into following the e-book. Don't really believe a deload will work to get past 185lbs-don't know why this is-not like I know a thing about weightlifting!!

Bench Press
45lbs 1x10
65 1x5
95 1x5
110 5x5 Much more explosive for more of the reps this time.

No space available for BBR or IR's so

One Arm Dumbbell Row
35lbs 5x5 each side

Dips
52lbs assist - 1x5
46lbs assist - 1x5
40lbs assist 1x5

Push Ups 3x8 Was wondering why my chest was achy doing these...Doh - supposed to do dips instead of push ups, I think

Rev Crunch 1x3 Ouch...ab charley horse so Hanging leg Raises 1x14 Just DONE!!

Ok...so now I need one/many of you to encourage me to run 3x this weekend!! Thanks in advance