KSizemore's training log

[ksizemore]

Stats:
Age - 26
Weight - 118
Height - 5'3"

I just finished the 3rd day of 5x5. I started Stronglifts with my husband. My main goal is to build strength. I also would like to keep to the routine of exercising 3 times a week. I've been very sedentary and have been feeling weak since college.

I'm doing my workouts when I get home from work right now, since my husband works late and I stay up with him and then sleep in as late as I can. My first day of squats left me very sore, since I'd never done them before. I think I should have done more body weight squats before starting up with 5x5, but I was over the pain today. We got a roller and whey after the first workout which is definitely helping. I'm also trying to make sure I eat more lunch - especially on workout days.

These are the stats from my first 3 days:
Day 1
Squat: 44lbs (5x5)
Bench Press: 44lbs (5x5)
Inverted Row: 3, 3, 2
Push-ups: 10, 10, 6
Reverse Crunch: 12, 12, 12

Day 2
Squat: 49lbs (5x5)
Overhead Press: 44lbs (5, 5, 5, 5, 4)
Deadlift: 64lbs (5x5)
Pull-ups: 2, 0, 0
Prone Bridges: 3x30s

Day 3
Squat: 54lbs (5x5)
Bench Press: 49lbs (5x5)
Inverted Row: 5, 6, 5
Push-ups: 6, 4, 5
Reverse Crunch: 12, 12, 12

I don't think I'm doing the Inverted Rows correcly yet, so I'll be checking out more videos. Today, I felt like I wouldn't make the final squats of sets 4 and 5, but got through those. The bench press felt great and smooth. Looking forward to Wednesday - Workout 4!

[ksizemore]

Day 4

Squat: 59lbs (5x5)
Overhead Press: 44lbs (5x5)
Deadlift: 69lbs (5x5)
Pull-ups: 1, 0, 0
Prone Bridges: 30s, 30s, 20s

OHP felt a little bit better today. I still feel almost out of control when the bar is at the top of the press. Any tips for how to get that to feel more tight and secure? Should I drop down in weight first (although I'm still on empty bar at this point)?

Squat weight felt very heavy today but completed those reps pretty easily. Deadlift felt fine. Felt pretty drained going into the pull-ups - my 0 reps were more like 70% and then 50%. Last prone bridge failed at 20s because my feet were slipping; I'll put on some shoes for these next time - I've been just wearing socks.

[greasygemo]

First off, glad to welcome another woman to the group! Cheers!

I'm also trying to make sure I eat more lunch - especially on workout days.

Food is crazy important.. I'm only now just getting the idea that I need to eat more than salads and egg whites Try to make sure your getting about 1g per lbs of lean body weight and lots of veggies!

OHP felt a little bit better today. I still feel almost out of control when the bar is at the top of the press. Any tips for how to get that to feel more tight and secure? Should I drop down in weight first (although I'm still on empty bar at this point)?

Define out of control, like, wobbly side to side?

Felt pretty drained going into the pull-ups - my 0 reps were more like 70% and then 50%

What I do for these, because they are SO hard, is jump up and lower my self suuuuper slow. I can squeeze out more that way, declines are helpful. Also, if your ever working out with your hubby you can get him to assist you by grabbing your bent knees/lower and pushing you up!

[ksizemore]

Thanks for the comments, greasygemo! I think the hardest diet change is going to be getting lots of veggies. It's so easy to forget about those.
I'll definitely enlist my husband's help with pullups.

OHP felt a little bit better today. I still feel almost out of control when the bar is at the top of the press. Any tips for how to get that to feel more tight and secure? Should I drop down in weight first (although I'm still on empty bar at this point)?

Define out of control, like, wobbly side to side?

I feel like I'm about to lose the bar behind me, like my back and arms won't be strong enough to bring it back down in front of me. Maybe I need to lean forward more with my chest and make sure I'm locking all muscles.

[greasygemo]

hmmmm
If you had a video or pictures it would be easier to check your form..
However, if you don't have a way to post a video, I think you need to work carefully on your form to get it right. Lower the weight if you don't feel safe.

try to do a little mental checklist and make sure:
your bar is high on your chest and your chest is out
your elbows are foreward, that is, sticking out in front of you, beyond the bar
your grip is wider than your shoulders
you sitting the bar close to your wrist/the base of your hand, not up with your fingers/knuckles
your glutes are squeezed hard to prevent arching your back

when you lift up, keep everthing really tight, look foreward the whole time, tilt you head back to let the bar pass and lock everything out and lean your torso foreward when you lock out, then bring it down.. theres a good video of the proper form actually on the stronglifts site, if you haven't already checked it out.

I don't have any other real advice without being able to see whats happening. Good luck

[ksizemore]

Day 5
Squat: 64lbs (5x5)
Bench Press: 54lbs (5x5)
Inverted Row: 6, 3, 5
Push-ups: 13, 9, 4
Reverse Crunch: 12, 12, 12

Another day of the A workout. I love this one! Some big highlights in this one was that I think I finally have the setup right for the inverted row, and the last set felt solid. I've been doing the squats and such in socks, but for things like the rows, pushups and prone bridges I need to keep my feet from sliding. So I put sneakers on for the 3rd set of rows and was able to do those with good form. Right before I figured out the rows, I was very grumpy and frustrated - probably from the work week as well as trying to figure out how to do the workout. Luckily my husband knows how to give me just enough space so I can work through the moment.

I rocked on the push-ups, getting 13 in my first set. I don't think I've been able to do more than 10 in a set for more than 5 years! So that's cool. Squats feel heavy but I feel that I did them more smoothly than on Wednesday. Bench press felt fairly good but I wasn't being even with both arms and will have to concentrate on that more; I think my left arm is stronger at that than my right. Also, on the bench press, it felt like my elbow tendons were snapping to the side, or shifting as I bent my arm which was somewhat distracting. Could that be a trigger point issue? I have had this before, but usually only when doing tricep overhead dumbbell extensions years ago.

[LizzyLifts]

Hi K!

Just got to look thru your log. Yes, i understand the "wobbly feeling" on OHP and Bench...but for me that wobbly feeling diminshed as my sets went on. I either warmed up more, or got more coordinated at that particular exercise.

Perhaps while the weight is still low do more sets to solidify the movements. I'm not an expert by any means, and i'm still learning on all the lifts. Video tape yourself, it is a useful tool and quite humbling Pour over Mehdi's articles and vids and compare with your own.

The pace at which the weight increases in this program goes at a good clip. When i start back again in a week, i'm going to experiment with eating more. I think i really need to. I've been eating around 1800 cal/day and trying to drink 1 gallon of water/day (hard to do), my weight has been steady...i think i'm going to try for 2000+ cal/day.

Be interested to know what you think about your diet!

I know the feeling about the inverted rows...i actually realized i was muttering angrily to myself as i approached the bar for those. Excellent job with the push-ups too! exciting, ain't it

best,

liz

[Kathy]

Hi K and welcome to SL. Just read your log and I'm so envious of your inverted rows and push ups! I still cannot do a "real" (knees straight) row and even the bent knee ones are enormous effort . It's great your hubby also does 5x5 - I am just trying to get my husband flexible enough to break parallel. We do lift together once in awhile and I find his feedback helpful.

For the OHP wobblies...it's hard to help without seeing it or know where the wobbling starts. I have found that actively contracting just about every major muscle before I move the bar helpful in stabilizing the body. Mark Rippetoe states, "knees, hips and lumbar and thoracic spine are all locked in extension" at the start position and top of the press. I also use his suggested Valsalva manuever (you hold your breath throughout the movement-until bar is back on your shoulders) and it has helped my body be still. I know...it's strange, not what I was ever taught but the way he explains in the book, makes sense. Anyway, hope that helps.

Regards,
Kathy

[Nilan666]

Hey Ksize! Welcome to Stronglifts

Really this is great news. We now have the maximum number of women we've ever had! 5 if i'm not mistaken

Your numbers are looking really strong. You'll progress fast i'm sure
13 push ups! That is a WOW.

[ksizemore]

Again, thanks to everyone for suggestions and support. It's definitely fun being a girl and being able to say I do squats and weightlifting!

Hi K and welcome to SL. Just read your log and I'm so envious of your inverted rows and push ups! I still cannot do a "real" (knees straight) row and even the bent knee ones are enormous effort . It's great your hubby also does 5x5 - I am just trying to get my husband flexible enough to break parallel. We do lift together once in awhile and I find his feedback helpful.

For the OHP wobblies...it's hard to help without seeing it or know where the wobbling starts. I have found that actively contracting just about every major muscle before I move the bar helpful in stabilizing the body. Mark Rippetoe states, "knees, hips and lumbar and thoracic spine are all locked in extension" at the start position and top of the press. I also use his suggested Valsalva manuever (you hold your breath throughout the movement-until bar is back on your shoulders) and it has helped my body be still. I know...it's strange, not what I was ever taught but the way he explains in the book, makes sense. Anyway, hope that helps.

Regards,
Kathy

Thanks for the suggestions, Kathy. I have the OHP on the plan for tonight, so I'll be trying to have all the major muscles contracted. And holding my breath throughout the movement sounds like it would help too. I will post updates after the workout tonight!

-Katrina

[ksizemore]

Today's workout:
Squat: 70lbs (5x5)
Overhead Press: 50lbs (5, 5, 5, 5, 2)
Deadlift: 75lbs (1x5)
Pull-ups: 1, 1, 0
Prone Bridges: 3x30s

Today feels like it went quickly, probably because I'm feeling more sure of my technique. OHP felt much better tonight. Thanks for the advice! I tried a wider stance and tightened all! Still failed after 2 reps on the last set. Just gives me more time to improve my technique. My muscles were quivering, and I couldn't press the bar up anymore. I wasn't experiencing the wobbly feeling today. Yay!

The squats were feeling like I might fail in the last set but I pushed through. Deadlift still felt pretty typical. Pull-ups suck! And I completed the prone bridges fine with sneakers. My toes are too little and slippery to hold me up on their own. Haha.

Overall another great day and I feel good.

[Nilan666]

Ksize, regarding the ohp, one very good technique checklist is to 'ensure' to shrug the shoulders at the top, ie, the trapezius must be shrugged once you reach full extension of the arms. This helps support the weight beautifully.
And of course shrugging doesnt quite come naturally in the initial days, so one has to actively focus on shrugging on every rep.

[dlewis7444]

Welcome, Katrina (Kat?)!

I keep hoping my wife will be inspired by all the women in the group now, making themselves stronger.

Will be following your log,
David

[pagangoddess]

Hey Ksize! Welcome to Stronglifts

Really this is great news. We now have the maximum number of women we've ever had! 5 if i'm not mistaken

I think you're right Nilan we do have 5 now that are keeping a log. I'm just waiting for them to get up to speed so we can participate in the Stronlifts Strongest Woman competition. You guys can't have all the fun.

[pagangoddess]

http://www.youtube.com/watch?v=GJFjYyA40ss

Hope this helps with your OHP.