Kathy's Training Log

[Kathy]

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.

Thanks for suggestion, Katrina - I will definitely try that. I tried IR's again today and couldn't touch my chest on one!!!! I was so frustrated and confused - how can I be fairly strong in other lifts and NOT be able to complete one of these w/bent knees?????? Drives me crazy . Part of the problem is the knurling on the bar of the smith machine. It is really rough and my hands end up hurting so badly that I just can't hold on anymore. Maybe will bring a towel next time and wrap that around the bar. Hopefully, your suggestion works and I can at least get one!! Stupid exercise

[greasygemo]

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.

Thanks for suggestion, Katrina - I will definitely try that. I tried IR's again today and couldn't touch my chest on one!!!! I was so frustrated and confused - how can I be fairly strong in other lifts and NOT be able to complete one of these w/bent knees?????? Drives me crazy . Part of the problem is the knurling on the bar of the smith machine. It is really rough and my hands end up hurting so badly that I just can't hold on anymore. Maybe will bring a towel next time and wrap that around the bar. Hopefully, your suggestion works and I can at least get one!! Stupid exercise

I read that suggestion too, and will be giving it a go tomorrow. I don't know why they are so hard.. I can do 35 pushups in a row on a good day, and I can't get more than a couple of these on a good day. (that is, without doing anything else first )

Just keep at it I guess. Thats all anyone can do.

[Kathy]

Friday, 4/24

Squats -
95lbs x 8
115lbs x 6
135 lbs x 5
160lbs 5x5 New PR

OHP -
45lbs x 8
60lbs x 5
70lbs 5, 5, 5, 4, 3

DL -
95lbs x 5
120lbs 3x5 New PR

Negative Pull Ups w/40lbs assistance - 8

Assisted Dips w/40lbs (Have wanted to try) - 3

Prone Bridges, feet on medicine ball 3 x 30
One legged, foot on med ball 1 x 20 ea leg

Jog 1 1/2 miles

Today was great - I really didn't think I could do the squats but I did it!! This is the first time I have thought they were tough! My knees were a bit shaky towards the end. I am terrified to try 165 on Monday but will just have to get over myself.

OHP - I am going to get it next time, stupid 70 little pounds!!! I did notice a giant vein/artery on my right forearm while I was doing these. It was really popping out. Too bad I don't see one on the left side

DL - The warmup was harder than the working weight for some reason. Felt good getting the bar off the floor!

I can almost do a chinup from a dead hang so thought I would see how the pullups would be. Better than a couple of months ago, but still a long way to go

My son wanted to ride his bike to school hence the jog to keep up with him. My legs felt like logs. I am supposed to be running on the treadmill tonight but I am just too tired. Will have to do tomorrow - the 5k is in 2 weeks and I am not sure that I could run the whole distance yet.

[Barry06GT]

Congratulations on the 160 pound squats!!!

My legs are shaking just thinking about it.

Enjoy your weekend!

[herf]

Nice work Kathy! I also got disappointed on the inverted rows. I switched them out for 1 arm dumb bell rows. The smith machine is in heavy use at my gym. I'm not advocating switching, but it was a way to help me get more back strength. I'll try inverted rows again soon enough. Keep up the good work!

[Kathy]

Mon, 4/27

Jog 30 mins, avg 5 mph

Worked w/trainer on my running form and slight buttwink at lowest point in my squat.
Things to remember:

Running: lean slightly forward from my ankles, currently running in too up right of a position. Wastes too much energy going up and down and not forward. Lean keeps feet under my body. Focus on elongating/opening my hips in order to utilitze glutes more. Practice - lean hands against a wall and run in place in this position to get used to the feeling.

Buttwink: Strengthen lower back and activiate glutes more. Stop tucking pelvis under and focus on squeezing glutes as if I am holding something between them.
Practice - reverse hypers on stability ball, cobras on stability ball, YTML's on stability ball, scales w/8lb med ball.

Good grief, my head is going to explode

[Kathy]

4/29

Great day...gorgeous weather, all flowers/trees are blooming, I have unlimited time at the gym!

Other positive news - Have lost 3 lbs and 1% bodyfat since starting in mid Feb. Based on my math, that is 3lbs of fat loss and maintenance of lean mass. Not earth shattering but a step in the right direction, especially considering how much I eat. These crazy muscles demand to fed every 3 hours. I think all the jogging got things moving.

Ok onto today's workout.

Squats -
95lbs x 8
115lbs x 6
155lbs x 5
175lbs 2 x 5
165lbs 3x5

BP -
45lbs x 10
65 x 5
95 x 5
100 5x5

IR, bent knee-
6, 6, 3

Barbell Row -
45lbs x 8
65lbs x 5
70 5x5

Push Ups - 10,5,5
Rev Cr - #3 incline, 3 x 10
Dips - 34lbs assist, 4, 4, 2

Ok...so I had a math problem on the squats. Thank goodness because 175lbs is HEAVY!!! Bench press is still annoying. I got 5x5 but it is still really challenging. I don't feel like my chest is getting any stronger. Played around w/ hand widths, bar path and elbow path. Have to recheck Starting Strength on proper positions. I don't know how guys can bench 200+lbs. Seems impossible
IR's - FINALLY!! I think I have been trying to touch the bar to my upper chest. When I did them today, touched my lower chest and it was much easier. Will keep working on these.

Will jog tonight - hopefully my legs are feeling less heavy by then!

[pagangoddess]

Nice job on the squats Kathy. I'm hoping now that my form is improving that my numbers will as well.

[MrWalk]

Hey, Kathy. Good training log and I see we're the same age. Your numbers and progress are awesome. Don't worry, you'll soon be looking back on more things you couldn't do and weights that seemed heavy.

[guru]

Hey Kathy, 175 lbs 2x5 is awesome.

[LizzyLifts]

Hey Kathy,

nice weight loss and body fat #s...and to still be losing weight with all your strength gains! congrats. when's your race coming up? It's in May, right? Good luck.

liz

[Kathy]

@ goddess: Thanks. I will bet you will be at body weight squats before you know it. You are so persistent - very inspiring!

@ MrWalk: Thanks for the encouragement. My old body definitely is not as quick to respond to training as it did in my 20's!

@guru: Thanks - Awesome and SCARY! Thought I was going to be flattened like pancake after those 2 sets. I was staring at the weights wondering why it felt so hard. That's when I started adding the plates and DOH (forehead smack)! Too much!! I felt better that it was my math and NOT my strength!

@ Liz: Thanks. The race is May 9th. Happy Mother's day to me (said VERY sarcastically)!! I can only jog 2 miles at this point so I better get on the treadmill and get to it! So sore from yesterday's workout and don't want to but have to...

[Kathy]

Had the guilts on Friday regarding not spending much time w/my oldest son. He goes to babysitting while I workout 3 times a week and then I bring him to school so we don't see each other much those days. I chose to forgo the Friday lifting session and hang out with him. We had a good time playing T-ball and getting some errands done

I was not a complete slacker - did jog a few times and I am slowly increasing the time I am able to maintain a jog pace so that is encouraging. I just might be able to jog the entire 5k if all the planets and stars align on Sat. morning!

[Kathy]

Monday, 5/4

Squats:
95lbs x 5
115lbs x 5
135lbs x 5
155 lbs x 5
170 lbs 5x5 MotherF^*%**r these were HARD!

OHP:
45lbs x 5
55lbs x 5
70lbs 5x5 F I N A L L Y!!!

DL:
95lbs x 5
115lbs x 5
135lbs 3x5

Jump up chin ups - 3

Prone bridges: 3 x 30 secs on med ball, 1 each leg x 15 secs on med ball

Dead Tired

OMG those squats were SO hard. Didn't think I would ever catch my breath after doing those. Will do this weight one to two more times. Caught my hips rising faster than my shoulders a few times (almost good morning?) but corrected it quickly.

Can't believe I finally got the OHP at 70lbs. And I almost didn't get it. Last rep on 4th and 5th sets only went up by sheer force of will. I was NOT missing this time Will do this weight again and hope it gets a bit easier.

DL's are strange. I would bet everything I own that I cannot get the weight off the floor on the very first rep. It is SO hard. But once I do that first one, the rest are OK. Psychological thing maybe? For the very first time, I am going to have DOMS from my midback down to my pelvis

Was too wiped out at the end to do many chins. Now, if I can force myself to jog tonight, today will have been pretty successful!

[gargoyle]

I wanted to stop in a say hello, and that your squats are killer. Great job. Personally, I would suggest you go ahead and try 175 lbs. It is truly amazing how quickly you strength can increase. Oh, but the echo again someone else, you may want/need to cut back on the warm ups so you don't fatigue out on the working weight now that the weight is up there. Maybe 95 1x5, 125 1x4, 155 1x3, 175 5x5.

As for not progressing as expected on some of the other lifts, you are completely normal. OHP and bench are always the first stall.

Just a thought on the IR. Check your 'top' form/placement before you start. You should be ending with your body parallel to the floor. If it isn't, the geometry may simply be keeping you from reaching the bar. I know I had that issue at first and when I made it to straight legged ones.

Again, great job. Can hardly wait to see how well you continue.