Liz's Log

[LizzyLifts]

Hey Barry!

Thanks much for your 'words of wisdom' about being hawkish about form now. I will. Not sure what to tweak, but i'll being sticking at 125 till i know the back stops giving me the feedback!

[holvoetn]

Listen to your body, especially when your back talks.
You know how to do this, give it some time to get used to the load

[LizzyLifts]

yep....i'm diggin' in

thanks, H.

[Barry06GT]

.
Love the new avatar!

Really cool and artsy.
.

[LizzyLifts]

Thanks Barry!


Saturday, November 7th

Warm-up alittle less today...less of everything.

Squats- 45x5, 95x10, 105x10, 115x8, 125x5, 115x8, 105x10, 95x10
Bench-45x5, 65x5, 80:3/4/3/3/2, 65x6
BOR-45x5, 75:5x5
Dips-@35lbs. assist 10/8/7

Squats, I tried something different today to give my lower back a rest while still getting to work on form and endurance. I was trying for 3x15 on squats. No such luck there. Thought I might puke after the second set of 8 at 115. But I also got the lowest depth I've ever felt on that set as well...i was way down there...felt different, like I was bent forward more, but good. Back and knees fine throughout. The top set at 125 was ok too, no back issues. I'll try this again periodically, 'cause i can tell i can use the endurance work.

Bench, I opted for no spotter again today, although there were folks around to ask. The last set at 80 i had to ditch off my chest Just could not make that 4th rep. Having no collars worked out fine. Woke up a few people tho'

BOR, Stayed at 75lbs. one more time just to give the back a rest. Not hard.

Dips, no progress...neeed to attack more, forgot to do them last workout.

Rev.Crunches- at home.

[LizzyLifts]

Tuesday, November 10

elliptical 7min, leg swings, back leg ext., squat stretch

Squat- 45x5, 95x5, 105x3, 115x2, 125: 5x5 PR
OHP- 45x5, 58: 5/4/3, 55: 4/5
D/L- 95x5, 135x5, 150x2, 160x5 PR, 165x3 PR
Dips- @35lbs. assist 10/10/8

Squats, yippee
OHP, really heavy today...sigh...my form is probably bad, and i've got no upper body strength.
D/L, how i love thee...

My back felt pretty good all through today.
Diet has been tough to keep up with. I'm gaining weight and size (butt and thighs mostly). I'll stick with it another 2-3 weeks and evaluate.

[XCouchPotato]

Hi Lizzy:

Wow a Squat PR and 2 Deadlift PRs in one night! Way to go! That diet seems to be turning you into Super Woman.

[Barry06GT]

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Woo hoo!

Two big PRs, heck two PRs in deadlift alone.

Way to go, or push and pull.
.

[Wellhairedbeast]

In return i thought i would investigate your log.

Solid last workout, your only 1lb away from hitting a bodyweight squat, thats an important milestones so really try and focus on that goal and you will nail it for sure! Good work with the deadlifts too.

I noticed you were benching without a spotter, (i workout at home so use builders trestles to spot for me just in case), is there not a power rack you can bench inside so if you get stuck you can keep the barbell on the safety pins and just roll out underneath?

[joda]

Hey Liz,
Thanks for stopping by my log! Congratulations on getting multiple PRs in one session.
I'm with you on the eating. I love food, but making sure I get enough to support the workouts I want to do takes some thought.
Stick with it!

[pagangoddess]

Nice squat & DL PRs Liz. Looks like eating more may be doing your lifts some good. Keep up the good work & let us know what you come up with after your diet analysis.

[atypical1]

Congrats on your PR's. That's a great DL!

james

[LizzyLifts]

Thanks y'all



Leon, thanks for the return visit!

your only 1lb away from hitting a bodyweight

Since I started increasing the calories in my diet 16 days ago, +almost 600cal/day, it has made my bodyweight a bit of a moving target. 2 more weeks to go and I'll decide whether to change my intake. Meanwhile I'll keep adding weight to the bar if i can

I noticed you were benching without a spotter, (i workout at home so use builders trestles to spot for me just in case), is there not a power rack you can bench inside so if you get stuck you can keep the barbell on the safety pins and just roll out underneath?

No power rack in our gym. Benching without a spotter has been a recent experiement as well. Chasing down a decent spotter has proven difficult and annoying. Either the gym is empty or other times the spotting is just too much. I can feel them lifting the bar, saying "it's all you, it's all you" I've really enjoyed working on my own. I guess I'll just have to remain more conservative while benching without a spot.

X, Joda, and PG,
I'll definitely summarize my experience with this diet in a couple of weeks. it has been an interesting experiment. the lifting truely feels more solid...love that..some body comp changes as well i think...not sure how i feel about that. all in all, too soon to tell.

time to go eat....cottage cheese and almonds

[holvoetn]

Nice effort, Liz.
PRs in one session for both squat and deadlift is truly an accomplishment !

[LizzyLifts]

Thursday, November 12 9:45am

warm-up abbreviated a little: 7min elliptical, leg swings, squat stretch...i'm leaving the mobility exercises for the back till post workout.

Squat- 45x10, 95x5, 110x3, 120x2, 130: 4/3/4/5/4
Bench- 45x5, 65x5, 80: 5/4/3/3, 65x7
BOR- 65x5, 80: 4/5/3/5/5
no time for more today

Squats, first attempt @130lbs. Failed. But I'm pleased tho' because form felt decent throughout. The back did ok, kept knees out as far as i can tell....and managed a pretty good pace. Depth was suspect on all except the last two sets. I went down and came up 5 times each set, but some tended toward goodmornings, or obviously didn't make parallel. Huge room for improvement of course, but it was a good start. I remember doing walkouts at this weight in June and feeling all the weight bearing down on and compressing my back, and hearing my spine make some kind of cracking/popping sound, and not being able to get the bar clear of the j-hooks without knocking them!

Had a good spotter for bench press. Not sure why I didn't carry on with set five at 80...

BOR were a good bit heavier at 80lbs., but doable. No back issues here. The two places where I cannot seem to keep my lower back isolated well are in OHP and squats. I have to really focus.

Stretching

*Wish I had time today for a more complete workout, but a good day anyway*