LadyLifts' Training Log

[LadyLifts]

Starting Stats (ao 7/26/09):
Female
29 years old
5'9"
143lbs
BF (with calipers) ~ 24.5%

Starting Weights for 5x5 (ao week 1):
Squat -- 105 lbs
Deadlift -- 60lbs
OHP -- 30lbs
Bench -- 55lbs
Push-ups -- 15,15,10
Chin-ups -- 8,5,5
Pull-ups -- 5,5,3

Short-term Goals:
By Week 8
1. Squat 1.5xBW
2. DL 1xBW
3. OHP 100lbs
4. Bench 100lbs
5. Lower body fat to 20-21%

Long-term Goals:
1. Lower body fat to under 20%
2. Continue clean diet
3. See how strong I can be

Approach:
I am doing the M/W/F workout in the morning before work. That seems to be the only way to make sure it actually happens. Weekly gym time is nothing new to me, but I have been a runner for years so changing to strength training is new. I am excited to see and feel the changes.
My diet doesn't need much cleaning at all as it is already very clean and consistent. My typical meals include eggs, spinach, broccoli, ground lean turkey, walnuts/almonds, tuna, whey, milk and lots of water. I don't mind eating the same thing every day. At least prepping lunches is easy.

First Workout A:
Squat -- 105lbs
Bench Press -- 55 lbs
Bent Row -- 40 lbs
Push ups -- 15, 15, 15
Crunches -- 25, 25, 25
Prone bridge -- 3x30sec

First workout this morning was great - even with the odd looks I get from the beefier guys in the weight area. Maybe if they seem me there enough they will accept me in 'their space'.
I am worried that I am not dipping low enough in my squats to get the full butt workout, but I found the videos on SL and hope to keep an eye on my form. I thought of asking a trainer there to watch me, but they all seemed a bit clueless. I might try to find a training buddy that might help spot bad form when I can't see myself from all angles.

Question:
A friend of mine suggested doing Sumo squats with a weight plate held to my chest to work the inner thigh muscles. Is that something I can work in every other training or is that not a good idea? I want to stick to 5x5 as much as possible. Thanks!

I'll add more as I go!!

-Cheers

[strong4rugby]

Nice job, lady. Those are impressive lifts for a beginning female strength athlete.

For squats, I refuse to do anything other than what are coined "ass to grass" squats. These should appeal to most women since they hit your glutes pretty hard. Basically, squat down as far as you can possibly go and then come back up. If you do this, you're certainly breaking the 90 deg plane. When you come up, you need to squeeze your glutes hard to get the weight started so you don't use your back too much and make sure your shoulders are back tight. As you come up, you should feel your hips naturally start to power through the mid point of the lift...don't fight it, use 'em and squeeze hard. The upper half of the lift is mostly quads and should be the easiest part.

I hope I explained that properly. The best thing to do, though, is as you said -- get someone to watch your form. Just make sure they know what a proper squat is!

Good luck with the workouts. I'm starting my wife on 5x5 tomorrow...should be interesting.

[LadyLifts]

Thank you for the feedback. I really should just focus on form with standard squats before breaking into anything new.
Plus I wonder how much the sumo squats take away muscle strength for the next round of squats in my next workout.

Hope your wife enjoys 5x5!

[Barry06GT]

In the beginning I would stick with the standard squat. If you can touch your hams (butt) to your calves, you have gone too far, but that is not a bad thing, just not necessary.

The power lifting mark is that the top of your thigh must drop below your knee. This will depend on your flexibility. If you want to see a correct squat, look at < http://www.stumptuous.com/lurn-to-squat-good-e-zy > Krista has it nailed.

Good luck and welcome to StrongLifts!

.

[Kathy]

Hi Lady and welcome to SL.

odd looks I get from the beefier guys in the weight area

Don't worry, before long they will be used to you asking for a spot on the bench press!

And excellent pull ups - I am SO jealous!!!!

[XCouchPotato]

Hi Lady:

Welcome to stronglifts. Looks like you are headed in the right direction being on the list. People here are very friendly and love to provide support. Did I understand you are from Oregon? Where abouts?

[LadyLifts]

Yes I was born and raised in Portland and have lived outside of the state only briefly before returning back home. It has been really hot here lately and I swear I am melting! I am used to rain and green grass...not heat and dried up plants!

Thank you for the warm welcome.

[zizzy80]

Hi Lady, welcome! Impressive pullup/chinups! I have yet to do single body weight chin-ups yet.. I'd second Barry and strong4rugby's opinions. Go for the regular squats at first. Then maybe you might want to switch to box squats later. But yeah, at first, I'd go for regular squats with making sure to watch out for the hip mobility. Again, welcome!

[LadyLifts]

Friday's Routine B

5x5
Squats -- 95 lbs
Bench -- 65 lbs
Deadlift -- 60lbs

Inverted Row -- 50lbs -- 15,10,8

Chin Ups -- 7,5,4
Dips -- 15, 13, 10

Crunches -- 25, 20, 15
Prone -- 3 x 30sec

I dropped back down my squat weight and have been focusing on form. Making sure I dip low enough to break the vertical plane. I am getting closer and the lower weight helps me watch form without worrying about tipping over. I have noticed that when I push up from my lowest point, my weight seems to be tilted too far forward on my toes. I am not sure why that is...bar placement maybe? Or maybe I just need to stay more aware of shifting my hips back and pushing my heels through the floor as I push up.
It's getting better but still a ways to go!! I am going to try some of the BW stretches and exercises to get that movement as low as it needs to go.

Thanks to all for the info and the link to the videos of correct form.
~Cheers

[strong4rugby]

If you feel like you're leaning too far forward on your squats, you probably are -- trust your body. Try to remember that you are driving with your heels when you start coming back up. Also, when you're at the bottom, your torso will be slightly leaning forward due to the natural movement. Drive your hips forward at the point you start getting on your toes and this should straighten out your back and solve your problem. I've had this same issue in the past when I laid off squats for a while and this is always my problem.

[LadyLifts]

Monday 8.3.09 Workout A

Squats @ 100lbs, 95lb, 95lb, 95lb, 95lb
I tried getting back to my higher squat weight, but realized quickly that I still wasn't getting low enough on the first set. I finished the remaining sets at 95 and really pushed myself to get my butt lower...and I could tell that I was because the push up was much harder. I felt that in my butt for sure.

OHP @ 40lb 5x5
These felt good and I didn't get close to failure even at the last set. I think I can easily do 50lb next time.

DL @ 70lb 5x3
These felt great. I am trying to slowly work up to a higher 5RM weight that is also closer to what I am squatting. I can feel how hard these are getting as the weight increases. I love it.

Chin-Ups @ 11,8,6

Push-ups @ 15,15,15

Prone @ 3x30 sec

After I did 3 sets of the shoulder dislocators. I have always had a bit of rounding in the shoulder and could use some increased flexibility in my upper back so I will try to work these in regularly pre and post workout.

Overall it was a great workout and I love seeing the numbers increase as well as improved form.

I was reading up on the Eat Stop Eat forums last night. Have many people tried that for increase weight loss and to flush toxins?

~Cheers!

[XCouchPotato]

I dropped back down my squat weight and have been focusing on form. Making sure I dip low enough to break the vertical plane. I am getting closer and the lower weight helps me watch form without worrying about tipping over. I have noticed that when I push up from my lowest point, my weight seems to be tilted too far forward on my toes. I am not sure why that is...bar placement maybe? Or maybe I just need to stay more aware of shifting my hips back and pushing my heels through the floor as I push up.
It's getting better but still a ways to go!! I am going to try some of the BW stretches and exercises to get that movement as low as it needs to go.

Hi Lady:

I have been having the same problem with forward tilt when coming up from the hole. I have found that I was trying to stay flat footed instead of back on my heels. One suggestion I have heard is to curl your toes which should put you back. I personally have been finding that lifting my toes works for me.

PS: I know what you mean about the heat. We are now into day 10 of over 90 degrees and I have had to water the lawn on each of them. But hang in there, the weather people are saying it's going to cool down (some day ).

[LadyLifts]

XCouchPotato: Thank you for the tip. I had read about curling your toes up in the past but hadn't tried that yet. We will see how that goes on Wednesday. I have also found that doing body-weight railing squats along the side of the squat rack before I begin has helped learn a body memory of going down far enough.

[LadyLifts]

Wednesday 8.5.09 Workout B

Squats @ 95lbs, 100lb, 105lb, 105lb, 110lb
I am ramping up weight slowly here as I am still trying to work on my form to get low enough to make this worthwhile. I do feel like I am ending much lower and will continue to do stretches and BW squats to perfect that. Keeping the toes up definitely does help force you back onto your heels! Thanks again for the tip.

Bench Press @ 70lb 5x5
This was fun as I was hesitant at first to bench that much but the first few sets were good and strong. I hit near failure on the 5th rep of the last two sets...which tells me that was a perfect weight to be at. Very cool!

Bent Row @ 50lb 3XF: 15, 12, 12
I am trying to work up my weight on the bent row with the barbell so that I can incorporate the IRs into the routine as well. These felt good and probably could have pushed to a higher weight to really get a good pull. Next time!

Seated Row @ 70lb 3X5

Reverse Crunches @ 3x12

Shoulder dislocations @ 3x10

Good workout altogether. I recently started taking 5g of creatine immediately post workout and we will see how that helps.

Off to work...

~Cheers

[XCouchPotato]

Hi Lady:

Glad the tip helped! Sounds like you had a good workout, congrats.