Kathy's Training Log

[guru]

Kathy, 165 lbs box squats are just fantastic. Remember that your normal squats will be a bit higher than these.

Are you following the same "everything tight" approach on the deadlifts too?

[Kathy]

It is not so much a "sucking in" thing as get everything hard/tight thing.

From my experience the sucking in does make everything hard and tight.
You said RB couldn't comment but you didn't say anything about me.

I should know better!

[Kathy]

Kathy, your box squats kill me.
At 14.5 inches, at your height, and because women's legs are always longer than a man's, you must be getting really low! ATF as they say!
Amazing...
.

Thanks Barry, but don't be too impressed. That 14.5" box height just gets me to parallel. The 10" height is brutally low! Much of my height is in my torso. My sister got the long, lean legs in our family-she's 5 feet 11 inches tall And she wisely uses them to run marathons!

[Kathy]

Kathy, its great to see that you are doing so great!!! Wow, those numbers are starting to look real nice now. I gotta get myself back under the bar. Its been quite hard to keep pushing when the strength gains are not as evident as before. But, your numbers inspire me. Nice going!

Thanks Zizzy! Your log is very inspirational to me too! Can't wait to read how your intermediate program goes.

[Kathy]

Kathy, 165 lbs box squats are just fantastic. Remember that your normal squats will be a bit higher than these.
Are you following the same "everything tight" approach on the deadlifts too?

Thanks Guru! I am counting on the regular back squats being higher so I can reach BW - that's my strategy anyway! I'm sort of afraid to do a back squat now. I'm so used to having the box back there!

Excellent question about the deadlift...very intuitive of you. I think this is part of my problem. I have not been consciously tightening my core prior to lifting the bar. It just dawned on my yesterday which is why I did so many DL's. I will keep at it! Any other ideas/suggestions are gratefully welcomed!!!

[rbtrout]

I'm not sure how you set up for your deads (or squats), but like any lift, you don't want to "just lift it". Especially on squats and deads, I do a little pre-lift thing for every rep of every set. On deads, bend over and grab the bar. Shift my feet slightly, dip low once, straighten my back and tighten everything up. Then an important thing (for me), raise up until my arms are straight and shoulders are extended so when I do the pull, there won't be any slack (movements) to extend arms or shoulders. Hopefully, you'll understand what I am poorly trying to explain. Then pull. Hope this helps.

[XCouchPotato]

Those box squats are looking good Kathy! You've got about 100lbs over me; I'm so green with envy.

[zizzy80]

Those box squats are looking good Kathy! You've got about 100lbs over me; I'm so green with envy.

That's right, X. Kathy's going to be the strongest woman in SL in no time!!!

[Kathy]

Those box squats are looking good Kathy! You've got about 100lbs over me; I'm so green with envy.

That's right, X. Kathy's going to be the strongest woman in SL in no time!!!

Thanks ladies, but I am not even at BW squats yet and my DL is pathetic. And one of these days, I have to put the strength training on maintenance and focus on fat loss.

I am very appreciative of your support!

[Kathy]

Wed, July 29, 2009

Bench Press
45lbs 1x10
75 1x5
105 1x4
117.5lbs 5x5,5,5,5, Ugly 4 w/2 mins rest between sets.

Box Squats
45lbs 1x10
115 1x5
135 1x5
155 1x3
170lbs 5x5 Hard, especially on my back - clearly my weakest link. Trainer commented my form looked good.

Inv Rows, bent legs 10x3,4,4,4,3,3,3,3,3,1 working toward 10x4

Dips, 34lbs assist 10 x 2 Last 3 sets were tough. Will try for 10x3 next time. Love the DOMS I get from these.

Out of time for the BEAR - very disappointed. Want to see if I can do the whole thing. Have been very slack on the cardio. Humidity has been 90+% and I run out of time at the gym. <Sigh> I know, not an excuse...

Just realized I forgot reverse crunches

[Kathy]

Thanks for the DL tips, rb! I will put them into action on Friday and see how it goes. Hope your back is improving so you can fish.

[lovestolift]

Excellent box squats, Kathy. I just switched to these myself because my back squat form was terrible. How do you like them compared to back squats? I read a Dave Tate article where he said Westside lifters only use box squats in training, saving "free squats" for competition. It's an interesting concept.

[atypical1]

Hey Kathy,

The bear is beyond tough. I'd set intermediate goals to work on towards your overall goal of doing the entire thing.

I'm wondering about your back and the box squats. Typically people either get sore backs from (a) poor form which is putting undue stress on their backs or (b) not activating their glutes thereby forcing the other muscle groups to take up the slack. Are you actively working on glute activation? I do some glute activation work (it also works my core) prior to my weights. That combined with a conscious effort to use my butt while squatting has completely relieved me of back soreness. Even when I deadlift I don't feel sore. I'm not saying that's what's wrong but it's worth looking into.

james

[Barry06GT]

Wow! Great box squats Kathy! Sorry to hear about your back pain.

Congratulations on the good dip routine! The DOMS tells you you are working hard, and you body is getting stronger, or is that Strong(her)...
.

[sgi4950]

Impressive job on the bench & squats as usual. I'm still trying to lose BF too...but the lifting is so much more fun