Kathy's Training Log

[dsc]

Kathy, your workouts sound great. Glad to hear the boys are feeling better. Oh, the stuff that happens with kids. My Son is 4, Daughter 7 and we're no strangers to ER.

Worst for us was being in Japan (we lived there for 3 years) and having my Daughter - at the time was 9months old- go into ER barely able to breath - terrible. We subsequently discovered she has asthma. As she has grown, it has become much better.

Keep up the good work!

[pagangoddess]

Nice job Kathy. 112 lb bench is a beautiful thing.

Keep working those glutes.

[XCouchPotato]

Hi Kathy:

Impressive Bench Press there. I have been curious about box squats, how are they compared to regular squats? What made you pick them?

[Kathy]

Hi Kathy:
Impressive Bench Press there. I have been curious about box squats, how are they compared to regular squats? What made you pick them?

Thanks X! Progress on the upper body lifts is very slow for me but it is progress.

I hurt my back doing back squats a couple of weeks ago trying to get 5x5 185lbs (right at BW). Nothing serious, just pulled something in my lower back, near my left hip. I have also been experiencing hip soreness that would not go away for 2 months. Again, nothing serious but more annoying. Any soreness I experience normally goes away farily quickly. On top of that, I could not get 185lbs 5x5 after trying many times. With all that, I began guessing that my form was not as good as it could be. I first thought my knees were going forward at the bottom (Strtg Strgth p 45& 46) but I put a foam roller in front of my legs a few times and it didn't happen.

So, that lead me to box squats and a huge deload. Box squats as they are supposed to ensure your form is correct and deload to learn the box squat form properly and give my back and hips time to heal.

So far, I like them. They make me work harder with having fewer "cues" to remember. There is no guessing if you are going low enough. You HAVE to really push your butt/hips back. They are a bit more difficult as you don't have that bit of hamstring stretch at the bottom of the hole to help you get up. You start upward from a dead stop. More experienced lifters also reminded me that you MUST maintain a tight torso(abs/lower back) even when on the box so as not to get hurt.

Hope that answers your question (in a roundabout way-sorry for being so lengthy).

[Kathy]

Nice job Kathy. 112 lb bench is a beautiful thing.
Keep working those glutes.

Thanks PG! I am trying...I am proud to announce I did make my lazy ass sore last week doing bench step ups. Good to feel some muscle back there

[XCouchPotato]

Thanks for the great answer Kathy. I have such a problem either getting stuck in the hole or just dipping forward on the rebound that I was thinking about practicing at home using a platform (such as an overturned clothes basket) to teach myself not to squat so low. I think part of my problem is getting too low and not being able to get back up without cheating. Sounds like box squats might help there.

[Kathy]

Mon, July 13, 2009

OHP
45lbs 1x8
55 1x3
65 1x3
75 1x3
80lbs 5, 4, 4, 2, 2 Well, it's not like I expected to get this

Box Squat
45lbs 1x5
95 1x5
115 1x5
135 1x5
145 4x5

225lbs walkout for 20 secs. STILL so heavy

DL
115lbs 1x3
135 1x3
140 3,4 all I could do without back rounding or feeling injury

Cable Hyperextensions 45lbs 2x12

Y/T/M on stab ball 2x6 w/5lb DB, 2x6 w/2.5lb DB

Bridges w/15lbs 3x30secs

Sgle Leg DL on upside down BOSU w/15lbs DB 3x13

Rev Cru 0 counter 3x15 Tried w/8lb med ball and 5lb DB between knees, NO WAY, not yet!

Have to find energy for cardio tonight - UGH!

[Mouse]

Y/T/M on stab ball
on upside down BOSU

I have absolutely no idea what you said there - but it sounds impressive

[Kathy]

Y/T/M on stab ball
on upside down BOSU

I have absolutely no idea what you said there - but it sounds impressive

Trust me...it's not that impressive!!! Just some rehab work for my back. Y/T/M=fancy back extensions using stability ball (can't bring weights into the room that has back extension machine ) Extend back, have your arms make a Y, then T, then M squeezing back whole time.

BOSU=http://www.amazon.com/Bosu-Balance-Trainer-Home-Version/dp/B00012PDMW/ref=sr_1_1?ie=UTF8&s=sporting-goods&qid=1247511876&sr=1-1

Turn it with the blue side down and stand on top (makes you balance).

Sorry to be confusing!

[rbtrout]

Hey Kathy, how are the box squats working for you?

[Kathy]

Hey Kathy, how are the box squats working for you?

Hiya rb-
Well, I like them. Takes a lot of the guesswork out of the movement. I actually like stopping at the bottom, making it a bit harder, forcing me to focus on hip drive. I just need to get someone to watch my shins to make sure they are perpendicular.

From what I have read around here, box squats are about the equivalent of 80% of a back squat. So tomorrow will tell if, theortically, I can do a BW back squat.

I still don't get sore glutes which is usually how I know I've worked a muscle correctly. I realize soreness is not an entirely accurate indicator but generally it is for me.

I am trying to set up some coaching sessions w/Jason Ferruggia (http://www.jasonferruggia.com). We connected via email and need to set up a time to meet. If that doesn't work out, I'll have to find a way to make some vids for you all to critique. I also have to figure out if I just keep going w/the box squats or switch to back squats to see if I can pass my previous stall point. All suggestions welcome!!

Ok...that was probably a lengthier response than what you were looking for...sorry!!

[rbtrout]

Your shins won't be perpendicular to the floor, you'll always have some forward lean (at least in my estimation). If you watch the big PLers squat, their shins aren't that way. That sounds like a Rippetoe thing. Although he's one helluva coach for 30 years, I disagree with some of his things. I guess what I'm getting at, is to learn the basics from Rip and then find your comfort zone. If you're going to parallel or lower and your shins are non-perp, I wouldn't worry about it too much.

Good luck tomorrow and keep us posted - bw squat, here you come!

[pagangoddess]

I'll add on caveat to what RB's saying.

Be careful of the pressure that can put on you knees when they dift forward. Mine drift forward also but I'm careful as to how far. In times past they have drifted too far forward and I could feel it in my knees when I was finished. That's my cue to sit back more.

I would say give yourself some play room to find out what is comfortable.

[Kathy]

That sounds like a Rippetoe thing.

It's a Dave Tate and Mehdi thing. Rippetoe does not mention anything about shins in Stg Strgth surprisingly. Will keep your suggestion in mind, thanks

[Kathy]

I would say give yourself some play room to find out what is comfortable.

Thanks PG - that's exactly what I am doing. I did put a foam roller on end in front of my right toe a few times and I didn't knock it over so I know my knees are not going past my toes (at least that's one issue I can cross off the list )