Liz's Log

[holvoetn]

Good work, Liz,

Slowly approach the squats and you will nail them.
And yes, sleep is a big factor (I know all about it )

[LizzyLifts]

Thanks ladies and gentleman!

I will defintetly take the slow-mindful-approach to squats to heart...i appreciate the reminder.

Sandi, i'm hoping to do the Evil8 again. It was fun!, is that twisted or what. I was just able to manage just-the-bar, plus, i don't know what i'm doing with cleans...so, i may try a ligther bar, or try it on an off day.

The diet has been really interesting. I should have tried changing it sooner...now I know much better, qualitatively/quantitatively, the impact eating has on my lifts. I finally got thru one cycle of my period with its weight fluctuations, so i'll weigh and take bf% measurements this next week and post it. Sandi, how many calories/day are you getting? Since we're about the same size it would be interesting to compare now.

Tonight my husband gets in from being out of town for a week...so I'm hoping sleep will be back to normal next week....it's sat. morning and the kids were both up before 7am...

cheers all...enjoy the weekend!

[pagangoddess]

it's sat. morning and the kids were both up before 7am...

I understand. My daughter never sleeps in past 7 am. Her usual time is 6-6:30am. She's been that way since she was a baby. She's now 9.

[Kathy]

it's sat. morning and the kids were both up before 7am...

I understand. My daughter never sleeps in past 7 am. Her usual time is 6-6:30am. She's been that way since she was a baby. She's now 9.

Ditto for me too. 6:15 like clockwork at least one kid is up. We've trained them to turn the TV on which we've set to a cartoon channel on low volume. I just need my sleep on the weekends! I think we just have to wait a few more years and then we won't be able to get them out of bed

Great DL PR-congrats Liz!

[LizzyLifts]

Thanks about the d/l Kathy!
The early rising on weekend mornings is a tough pill to swallow...at least they were playing quietly that day


Monday, November 23rd

I took a break from squats today. Wanted to try the Evil 8 again and just think about Bench pressing.

Evil 8 - completed all sets with bar only
Bench - 45x5, 65x5, 80: 5/5/4/4/4, 65: 8/6
BOR - 85x5, 80: 5/5/5/5
Reverse Crunches - 14/14/11

Evil 8, I completed the whole thing...took me 15minutes, probably slow as molasses. This thing is deceptively difficult. First set not a problem. REst 1 min. Second set, whoa...tougher. Rest 2min. Then I rested less after 3rd set. The cleans were a blast, although I don't have a clue if my form is right. They really did a number on my grip. My hands and my forearms could really feel it. I'll definitely try these again...but, man, it is hard to imagine doing these after doing all of Workout B! I'll give it a go

Bench, went well today. A good spotter and all sets good and solid..hope I can finish up 80lbs. next time.

BOR - I wanted to try 85lbs. but my hands were feeling odd from the Evil 8...plus, my form was not great.

[Wellhairedbeast]

BOR - I wanted to try 85lbs. but my hands were feeling odd from the Evil 8...plus, my form was not great.

Its best to be conservative and be pedantic with the Rows as form does tend to deteriorate rather easily, its one of the reasons some trainers say they are not that useful as by the time they get heavy the form is no good, i think thats too much of a generalisation personally, you just have to persevere with form and they are well worth doing - you say you wanted to focus on benching today so imagine that your bench has an important goal for you and Barbell Rows are an excellent assistance exercise for the bench.

Good workout but be careful if you skip squats regularly the squat monster will you get you! The Evil8 may seem evil, but the squat monster? You dont even want to know...

[pagangoddess]

Nice workout Liz. I'll have to check into the evil 8. I'm currently using the bear for complexes but it would be nice to have some variety.

I want to thank you for sharing your experiences with food/dieting. For whatever reason what you said just clicked. I'm well on my way to making long lasting positive changes that will keep me consistent.

Thank you!

[XCouchPotato]

Hi Lizzy:

Sounds like you had a good workout! Them Evil8s sound killer.

[LizzyLifts]

Leon, your point is well taken on BOR form...and yes my benching/ohp both need more attention, as my upper body strength has really lagged behind...i think becuase i've been so focused on squats since starting this progrm, plus i naturally have more lower body strength. Upper body work is just...well harder. No worries, I will NOT make a regular habit of skipping out on squats....and I certainly do not want an encounter with any kind of squat monster...dang exercise is hard enought as is!


PG, YAY!!!! You are so welcome. Whatever works, PG, you run with it.....fabulous
Give that Evil 8 a try....the variety was kind of what I need today....and the extra bonus of being winded and sweaty was good too!


Thanks X. The Evil 8 will really be a killer at the end of a regular workout...today, was a little vacation

[pagangoddess]

..and I certainly do not want an encounter with any kind of squat monster...dang exercise is hard enought as is!

Yeah watch out for that character. Pretty soon you'll be posting in the squatter's shorts graveyard. Apparently undergarments is a favorite of that monster.

[holvoetn]

Go with the flow, Liz.
Or in this case, go with the row

Your hands should not be feeling odd from doing Evil 8.
Anyhow, E-8 is not something to be done BEFORE, it takes too much energy away.
It's like having dessert before the main dish, you will spoil your appetite

[atypical1]

Yeah, I'm really, really surprised that you do the E8 first. Yikes! You're quite the glutton for punishment aren't you!

james

[LizzyLifts]

H, my right hand and forearm was aching pretty good while doing the cleans...and thru the rest of the workout. By the time I got home it went away. So i'm sure i'm not doing something right (i guess using my arms/hands too much for starters), or maybe it is just a new movement and i'm not used to it...don't know.

H and James!....no worries, i never intended to keep the complex at the front of my regular workout...lol...but since this was the first full complex i've ever tried, and with cleans too, I wanted to experience it 'fresh' i guess. So now I know what to expect. I still can't imagine having the energy for it after all of workout B tho'. We shall see. As always, thanks for your comments.

and, cute 'dessert' analogy, H, liked that

[LizzyLifts]

Wednesday, November 25

warm-up - 7min. elliptical, leg swings (right groin area very tight and stiff, took some extra time with gentle sets of swings here), roller for back and groin area, couldn't really reach it tho', squat stretch

Squat - 15lb. bar 2x15 (hips felt tight too), 45lb.2x5, 95lb.2x5, 115x3, 130x2, 135: 4/3/4/3/4
OHP - 45x5, 56: 5x5
D/L - 135x5, 150x3, 160x2, 170: 3/2
Planks - +10lbs. 3xF 70sec/50sec/40sec
Chin-ups - at home using medium (green) IronWoody band, 3xF 7/7/7


Squats, 2nd attempt at 135lbs., failed. Got more sets and reps tho' The first set was rough, the last set was good...the ones in the middle were passable, but tough. Didn't feel my back at all till the 4th set at 135...then only a little.

OHP, OK, I'm committed to micro-loading now. It was progress to get 5x5 @56lb. So, ala James and in the very best tradition of Milo of Croton (thanks again Leon), 1 pound of progress each time will keep me moving in the right direction.

D/L, Kind of a tough day here...I was really looking to get 1x5 @170. Got the last two reps after 1min. rest in between Maybe just tuckered out today. Will of course repeat.

Hope all who are celebrating Thanksgiving will have a wonderful time tomorrow! Good thing there will be lots of Turkey on the menu among other things ...if I had my druthers my dinner might possibly consist of a vodka martini, or 2...and ChexMix.

[Wellhairedbeast]

Good work on the squats, thats what i like with failing on this program - you should still get more reps and therefore your still making a new record. Good idea to microload on the OHP, i have two light chains (totalling 1.4kg) which i may use to microload on the OHP soon as well in order to keep up with progress.