Kathy's Training Log

[Kathy]

Wed, July 15, 2009

Box Squat -5 risers
45lbs 1x10
95 1x5
115 1x5
135 1x5
155lbs 5x5 Hooray! My stellar math skills This was supposed to be 150lbs. Realized it after 2nd set but decided to leave it. Redo same weight on Fri w/4 risers on box. Have to remember to bring tape measure.

BP
45lbs 1x10
65 1x5
95 1x3
115lbs 5,5,4,5,5 3rd set I was not set up tight enough Last reps on sets 4&5-right arm lagged behind left, bar path not straight. Redo weight.

Inv Rows, knees bent 7x3 correct and 3x3 w/chest not all the way to the bar. Try again. Have to really focus on these because once my mind wanders, chest doesn't make it.

Dips w/34lbs assist 6x3 Using same methodology as the rows. Trying to get 10x3. Can't wait until I can do BW

Straight Leg Rev Cr-flat bench 1x15, w/2lbs med ball between ankles 2x15

Bench Step Ups 2x10 w/10lbs DB, 2x10 w/15lbs DB, 1x10 w/20lbs DB - Increase weight next time.

Couple of items:
I have traps!!! WoooHoooo!! Tying my bathing suit behind my neck, happened to glance in the mirror and said, "What on earth are those bumps?!" I love visible muscles

To the Kid who flagrantly checks himself out in the gym mirrors and does not walk but waddles around the weight room...PLEASE stop!! You are just wasting time (one of my pet peeves). Look at yourself at home!!! Stop fiddling w/your iPod for 10 minutes every 15 minutes! GAH!

OK...all done.

[muddy]

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

That's where I got the "vertical or behind" thing for shins on box squats, too - Dave Tate. He's got this great 20 minute video where he does his version of teaching the box squat (unfortunately that particular video is not freely available, which is a real shame).

[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

That's where I got the "vertical or behind" thing for shins on box squats, too - Dave Tate. He's got this great 20 minute video where he does his version of teaching the box squat (unfortunately that particular video is not freely available, which is a real shame).

I think I saw the same video muddy. I actually tried the "shins behind" form last week. Figured how hard could it be? Yeah, well, it's hard!! Promptly and loudly landed (read - plopped) onto the box. Decided just to go for vertical as much as I could and leave "behind" to the pros

[atypical1]

Visible muscles definitely are good. Congrats on the traps!

james

[zizzy80]

Kathy, that's an awesome bench. Nice workout! And nice thing about the definition too.

To the Kid who flagrantly checks himself out in the gym mirrors and does not walk but waddles around the weight room...PLEASE stop!! You are just wasting time (one of my pet peeves). Look at yourself at home!!! Stop fiddling w/your iPod for 10 minutes every 15 minutes! GAH!

Totally.

[guru]

155lbs 5x5 Hooray!

Hooray indeed. Nice idea to play with the box height.

Inv Rows, knees bent 7x3 correct and 3x3 w/chest not all the way to the bar. Try again. Have to really focus on these because once my mind wanders, chest doesn't make it.

Dips w/34lbs assist 6x3 Using same methodology as the rows. Trying to get 10x3. Can't wait until I can do BW

Keep at them - they just need persistence & volume. Suddenly you'll find they're yours.

[Barry06GT]

Wed, July 15, 2009

Couple of items:
I have traps!!! WoooHoooo!! Tying my bathing suit behind my neck, happened to glance in the mirror and said, "What on earth are those bumps?!" I love visible muscles

To the Kid who flagrantly checks himself out in the gym mirrors and does not walk but waddles around the weight room...PLEASE stop!! You are just wasting time (one of my pet peeves). Look at yourself at home!!! Stop fiddling w/your iPod for 10 minutes every 15 minutes! GAH!

OK...all done.

Congratulations on the trap development Kathy! Sometimes I think it is totally unfair that women work as hard, and lift as heavy as men, but can't develop the visible muscle as proof. But on the other hand it is always wise to not judge a book by its cover.

I saw this "motivational" poster on the web, it read: SQUAT! Because somewhere a girl is warming up with your max. Something for guys to think about...

Again, congratulations Kathy!

.

[XCouchPotato]

Hi Kathy:

Congrads on your 155lb Box Squat! Sounds like your really making gains there.

Big thumbs up on the traps! It's nice to see physical results beyond the increased ability to move weights.

[rbtrout]

Wow, traps and good box squats. Great job!

[Kathy]

Congratulations on the trap development Kathy! Sometimes I think it is totally unfair that women work as hard, and lift as heavy as men, but can't develop the visible muscle as proof. But on the other hand it is always wise to not judge a book by its cover.

I saw this "motivational" poster on the web, it read: SQUAT! Because somewhere a girl is warming up with your max. Something for guys to think about...

Again, congratulations Kathy!

.

Thanks Barry - And I agree that it is SO unfair that women don't develop the visible muscles as well as men do. Or that my hubby just looks at the treadmill and loses 10lbs But we can't all be the same-would make for a very boring world.

I have read that quote on a website too and it just made me crack up It's a good way to motivate many men!

[Kathy]

Thanks X and rb! I don't know why I got so excited...I guess because it was unexpected. Girls are generally not aiming for big traps but I'll take it

[Kathy]

Thanks Guru

Nice idea to play with the box height.

Who knew a few inches could make such an enormous difference - UGH!

[Kathy]

Fri, July 17, 2009

Box Squats - 4 risers = 10.5 inches Geez, is this LOW!!
45lbs x 5
95 x 5
115 x 5
135 x 5
155 5x5
Got a nice compliment on my form and effort from a guy who worked in with me (he was push pressing most of the warm up squat weights). Always nice to hear, especially from someone who seems to know what he is talking about. And then he razzed me about how many sets I was doing! Men

OHP, 2nd attempt
45lbs 1x 7
55 1x3
65 1x3
75 1x2
80 5x5,4,4,4,4 Better...kinda worried about getting 5x5. 4th reps were brutal. In between sets, a woman offerred to spot me if I needed it. That was a bit confusing but I just said "thank you".

DL
95lbs 2x5
105 1x5
115 3x5
These are so frustrating. I still feel it in my lower left back, especially during the first pull of a set. Focused on shoulders back hard and down and that felt better. Will just keep trying but am annoyed w/my body for taking "forever" to repair.

Bridges w/17.5 lbs 3x30 secs

Cable Hypers w45lbs 2x10

Back Ext w/2.5lb DB - Y/T/M 2x10

Back was DONE! Promise to do chins later-have to bring kids to pool-they are starting to bounce off the walls!

Happy Weekend everyone!!

[atypical1]

great lifts as always. I'm definitely impressed with your workouts and it's nice seeing the progress you're making.

Back injuries are tough. I have them from time to time mainly stemming from imbalances in my felxibility and my body over compensating. It can be frustrating but stick with it. Continue the stretching, rolling, rehab,etc. Don't think of it as "repairing" as much as "preventave maint".

james

[pagangoddess]

And then he razzed me about how many sets I was doing! Men

Can't live with them and you can't shoot them. What's a girl to do?

Nice workout Kathy. Give the back time. Those deadlifts will be waiting for you.

Just think . . . 6 more weeks and the kids will be in school again.