Kathy's Training Log

[Barry06GT]

I am really impressed with your squat history. You must have found the perfect way to do them for your body type because you just keep on moving up.

How do the weighted bridges feel? Do they help with the ab work? What did you find different between longer times and extra weight?

Enjoy your break. What area is the cottage?

[rbtrout]

Hence why I won't wear shorts unless they are cut just above the knee.

You women with no sense of adventure.....I just don't understand it.

[Nilan666]

Hey Kathy! Just catching up on your log! Wow how did i miss this one

Hopefully i have a few useful pointers that might help you

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.

Abs out? Just take deep breath in and hold it. What do your abs do? They get 'pushed out'. Really it's quite simple and instinctive

I can't run after I lift - my legs just can't do it unless I have a few hours of rest. Then, I don't want to run the nights before I lift as I am afraid that will interfere with the weight I am able to lift (gotta get over this...stupid really).

Quite obvious. You are taxing your muscular as well as your nervous system in the squats. The heavier the squat the more pronounced the effect. Same with deadlifts.
Best time to run in my opinion is to do them prior to your workout. But i hope by running you don't mean doing them at the speed of jogging?
If you run at a high intensity/demand maximum performance for a set distance, you could be tired for your squats next morning depending on your GPP(general physical preparedness)

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.

I'm afraid you just have to accept that the rest times are just going to increase. Heavy weights will require 5 minutes to recover from. I suggest you try waiting 5 minutes b/w the sets but you've already deloaded....

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.

Well this has been answered but truth be told i was actually happy to see that others also find the first rep excruciating. An dlike rb said it's mental. The deadlift puts a great CNS demand and the first rep we are not that charged up unless you do a warmup weight very close to the work set but that destroys the strength, so just heave ho and grind. God i know how it feels when i get stuck like glue with the bar although my face shows otherwise


Regarding running, are you taking part in some competition? If not i suggest you ease into it with 1x a week, then 2x a week and then finally 3x a week. If you try to rush into 3x a week right away, believe it or not it is highly likely you will get burned out. I have yet to start with my conditioning work. Right now i'm just focusing on sprints although eventually i'd have to add some conditioning work

[Kathy]

Hey Kathy! Just catching up on your log! Wow how did i miss this one

Hopefully i have a few useful pointers that might help you


Abs out? Just take deep breath in and hold it. What do your abs do? They get 'pushed out'. Really it's quite simple and instinctive

Oh my...I am such a dope...Was actually trying to shove them out/make a big belly Thanks, Nilan. The inhale and hold is what I normally do and feels the best.

Best time to run in my opinion is to do them prior to your workout. But i hope by running you don't mean doing them at the speed of jogging?

I am NOT speedy, like you. By running, I definitely mean jogging. I generally do intervals where I'll get up to 7.5 min/mile for 60 to 90 seconds but then slow to 12 min/mile for 30 to 60 seconds. I am trying to work up to comfortably running 3-4 miles at a 7.5 min/mile pace. I realized I have a LONG way to go

I'm afraid you just have to accept that the rest times are just going to increase. Heavy weights will require 5 minutes to recover from. I suggest you try waiting 5 minutes b/w the sets but you've already deloaded....

I haven't "officially" deloaded, although I should (I'm stubborn). Will probably try 185lbs again next week. I was just cranky, head was not in the "game" yesterday. I can't wait 5 mins between sets so I have accepted that the weights will not increase every session.

Regarding running, are you taking part in some competition? If not i suggest you ease into it with 1x a week, then 2x a week and then finally 3x a week. If you try to rush into 3x a week right away, believe it or not it is highly likely you will get burned out. I have yet to start with my conditioning work. Right now i'm just focusing on sprints although eventually i'd have to add some conditioning work

No official competitions. I sign up for 5K "fun" runs in order to motivate myself to run on a regular basis. Will have to check your log to see how the sprints are going...last I looked, you were quite fast!

[Kathy]

Mon, 6/29/2009

Squats
45lbs 1x8
115lbs 1x5 - foam roller in front of right toe, checking form-roller stayed upright
135 1x5 - foam roller in front of right toe, checking form-roller stayed upright
165 1x5
185 5x5 Strange...had a strong feeling like I would get it last night. So much of this depends upon attitude.

Will do this weight again (probably rest of the week). Last reps were slow and tough.

I am trying to figure out why my hips ache constantly and after rereading SS (p 45), Rippetoe mentions how sometimes trainess let the knee slide forward at the bottom which can cause tendinitis in the hip area. I didn't do it on the lighter weights and will have someone check the heavier weights later in the weeks. Otherwise, I have no idea why they are sore all the time. It doesn't go away-weird.

BP
45lbs 1x10
65 1x5
95 1x3
112.5lbs 5x5,5,3,3,4

BOR
45lbs 1x8
65 1x5
77.5lbs 5x5

Superset Dips w/40lbs assist 3x5
Back Extensions 3x12

Will do crunches later and will try James' jump roping intervals for cardio tonight. I'll see if I can do as many as he can (probably NOT)

On a more humorous note, went clothes shopping yesterday. Apparantly, Bermuda shorts were not made for people w/quads! I tried on so many different pairs - they all fit fine everywhere EXCEPT in the the quads They were so tight right above the knee! So, will stick w/shorter shorts this summer.

[atypical1]

Strong lifts as usual.

I have some amount of trouble with my hips too. Is it in the hip joint or is it a tendon/ligiment/etc on the outside that hurts?

Jump rope rocks and it is becoming fun now. Ease your way into it and make sure you're nice and limber. I made a mistake my first time through and pulled my calf muscle.

james

[Kathy]

Strong lifts as usual.

I have some amount of trouble with my hips too. Is it in the hip joint or is it a tendon/ligiment/etc on the outside that hurts?

Thanks James. Those squats come after many weeks of frustration. I think last weeks "squat vacation" did some good.

It's not the hip joint itself. I am pretty sure it's where the tensor fascia latae and sartorius attach to the pelvic bone (I think called anterior suprailiac spine). I feel like I need to be a MD to figure this out

Jump rope rocks and it is becoming fun now. Ease your way into it and make sure you're nice and limber. I made a mistake my first time through and pulled my calf muscle.

Thanks for the warning...I would have just started hopping!

[rbtrout]

HIp exercises - ultra-wide sumo stance deadlifts, db knee raises, jack knives and V ups will help the flexibility issues.

[sgi4950]

Hi Kathy,

Awesome job on the squats. How are you feeling after getting back up there on the squat weight? My hips bother me too and I have concluded thus far it's due to the heavier weights on the squats. I know what you mean about needing to be an MD so it's just a guess on my part. If you find anything that gives you relief I'd be interested in hearing.

You have a great bench too. I'm envious and hope to get there one day too.

Keep up the hard work.

[Kathy]

Hi Kathy,
Awesome job on the squats. How are you feeling after getting back up there on the squat weight? My hips bother me too and I have concluded thus far it's due to the heavier weights on the squats. I know what you mean about needing to be an MD so it's just a guess on my part. If you find anything that gives you relief I'd be interested in hearing.

You have a great bench too. I'm envious and hope to get there one day too.

Keep up the hard work.

Hi Sandi,
Thanks for the kind words!

My hips are actually feeling pretty good right now, surprisingly. A slight ache is there but only if I squat down deep (like to weed the garden). Nothing like the strong ache I usually have. My discomfort is definitely due to the heavier weights. I have been working out for a couple of years now and I have NEVER been sore in my hips (have pretty much been sore everywhere else though) and never been this sore in the same place for this long. I do think the light week last week helped significantly.

I roll my hips and thighs with a foam roller every other day (SO painful sometimes) but that doesn't seem to help much. If I figure anything out, will let you know and vice versa please.

[Kathy]

I like your bridges with the weights, Kathy - I think I might have to try that. We have been doing 3x60 seconds and that is feeling like a LONG time. Tried the one leg up too, but that just made the leg tired - didn't feel any different to the abs. So I think I'll try your way.
You're still squatting a ton of weight - very impressive to me!
We are off to the cottage this weekend, so no weightlifting, but I am hoping to get one or two runs in.

Hi Lesley ! I have to get over to your log to see how your weekend went...cottage sounds lovely! Now that the kids are home, I don't get much time on the computer. If they see me on it, I get nagged to play video games! The weighted bridges are interesting...the lower on your back the weight goes, the harder it gets. I was surprised how much of a difference it made for me.

[Kathy]

I am really impressed with your squat history. You must have found the perfect way to do them for your body type because you just keep on moving up.
How do the weighted bridges feel? Do they help with the ab work? What did you find different between longer times and extra weight?
Enjoy your break. What area is the cottage?

Thanks Barry. I think it is just my build. A trainer at the 'Y commented on how my build is conducive to strong lower body lifts. I wanted to ask her why my deadlift sucks then And I was looking longingly at the tall, lean woman lifting 8lbs dumbbells! Never happy with what I have

I just started the weighted bridges so can't comment if they are helping anything yet. They definitely make my abs work harder when the weight is placed on my lower back. Since that area is my weakest, I figure I need all the help I can get!

Lesley has the cottage, you'll have to check her log. I can only dream of having a vacation home

[rbtrout]

And I was looking longingly at the tall, lean woman lifting 8lbs dumbbells! Never happy with what I have

So was I.

If you've got the build for lower body stuff, then go for it and take advantage of it. Keep up the good work.

[Kathy]

Wed, 7/1/2009

Ok...Can we change the name of this program to 5x4? Please? It was just that kind of day <sigh>

Squats
45lbs 1x10
115lbs 1x5 - foam roller in front of right toe, checking form-roller stayed upright
135 1x5 - foam roller in front of right toe, checking form-roller stayed upright
165 1x5 - Felt heavy
185 6x5,2,4,4,4,4 Damn it!!! Too much blabbing, not enough paying attention. Tweaked lower left back on 2nd set, did extra set as punishment. I am so annoyed at the injured back.

225lbs walkout for 15 secs

OHP
45lbs 1x8
55lbs 1x4
65 1x4
77.5 5x4,3,4,3,4 Stupid Lift...just does not cooperate.

DL
135lbs 2x5 Back hurts
155 0 Too much pain. Damn it!

Bridges w/15lbs, lower back 30/30/27/15 Abs SO tired!

Standing Chins 6x1 1/2 Bicepts hurt

Jump Rope (Borrowed idea from James) 5 rounds of 90secs jump, 30 sec rest, 5 rounds 60 secs jump, 15 sec rest
Who knew 90 secs is so bloody LONG!!!!

[Kathy]

And I was looking longingly at the tall, lean woman lifting 8lbs dumbbells! Never happy with what I have

So was I.
If you've got the build for lower body stuff, then go for it and take advantage of it. Keep up the good work.

How does your partner put up with you She must be a wonderful person!

I will definitely take advantage of it-it's too fun! Have just started looking for serious barbell gyms nearby. Found one called "Renegade" and the pictures looked scary. Thought that would good! Want to see if I can get some coaching on my form so I can progress further safely.
Have you ever been coached or have you been doing this on your own the entire time?