Sandi's Training Log

[XCouchPotato]

Oh, Oh, I know. It's all a grand conspiracy to sell us all depends and walkers when we get old! Well, being part of the baby boomer generation, I say we just fool them all and never grow old! I for one only feel about 16 and plan on feeling that way for a good many more years.

[zizzy80]

Sandi, you are doing bear after every single workout!?!?!?!? Don't you find it too taxing or interfere with your workout? Oh man.. you are so strong!!

[sgi4950]

Hey James,

Thanks for the kudo's on the Deads. I'd really like to get to 2x BW. Not sure if that's wishful thinking and actually doable for me, but it's a goal. I've got a long way to go to get there.

Definately enjoyed the break of the lighter day on Wednesday with Madcow. I think both mentally and physically that will work well for me as the 5x5 had worn me out. Friday will be my first heavy day on Madcow so here's hoping I'll be able to get through the Bear at the end with some sense of dignity.

Noticed our Weds matched up. What are your thoughts on box vs. regular squats? What dictates which you do?

Ditto, on being stronger than ever before. Aches and pains from lifting and not just pains from being alive are much more pleasant in my book.

[sgi4950]

Hi Guru -

Yep, 10 lbs, no kidding. My exact sentiment...what's the point? I have purses that weigh more than that!

Lot of boiler plate information thrown about so it' s a project in itself just weeding through everything that's out there. Shall be interesting to get another professional opinion next week. Honestly, I would probably keep trying to deal with the hip and groin thing myself but it's been going on long enough that Mehdi has suggested that I get someone to look at it. Better safe than sorry, I don't want to be doing any long term damage that would keep me out of the gym.

[sgi4950]

X - Love the attitude, feeling 16! You go girl.

[sgi4950]

Zizzy -

Mehdi says Bear every workout for me! We're still trying to figure out why I've been stuck for so long (BF/Measurements) so I'm willing to do it to see if it makes a difference. And besides, I like it better than the elliptical for cardio, unless of course there is a game on that I want to watch.

I actually like the mental challenge of having it at the end of the lifts....like oh....you think you're done....oh no you're not... one more thing, THE BEAR! Then I toss around a few curse words and tell myself let's go. Once done, I feel good about getting it done. Like I said, mental warfare on my part.

Honestly, I'm not sure if it's going to be too much for me combined with Madcow since I just started so we'll see how it goes as the intensity picks up.

I know you're concerned about BF too. Get on board and we'll push each other!

[guru]

Get on board and we'll push each other!

Great spirit girls. Way to go.

[atypical1]

Noticed our Weds matched up. What are your thoughts on box vs. regular squats? What dictates which you do?

Hi Sandi,

I do box squats on Weds because I needed to work on my glute activation. I was having some lower back pain from my squats even though my form was decent. I've not done much glute activation work in the past so I figured that was a logical first place to start (low back pain can be caused by your core compensating for poor glute activation). I do them on Weds as that's supposed to be a "light" day for squats according to the program.

I like box squats but prefer "standard" back squats for the simple reason of simplicity. It's nice not having to worry about grabbing a bench or a box (these are taken quite often by people doing jumps...but they don't squat, dead, etc so I'm not sure what they are trying to gain).

When I go to 5/3/1 I'll drop box squats completely and go purely to regular squats and to other exercises (mule kicks, etc) to keep my butt active.

james

[sgi4950]

Madcow, Week 1, Day 3

Mobility work as usual.

Box Squat
5x65, 75, 95, 110
3x125
8x95

Bench
5x45, 55, 66, 77
3x90
8x66

Cleans
5x45, 51, 61, 71
3x81
8x61

Bear
5.75 Minutes

Wrist Curls – 3x8x45
Prone Bridges – 4x30 seconds w/25lbs

BS – Weight was still light enough that I was able to continue to work on form/speed.

Bench – No problems, worked on form/speed.

Cleans – I’ve never done power cleans beyond doing them with the Bear and so far only with the bar. So, given the fact that I needed to start with the bar (45 lbs) for my first set I backed in to the weight for the spreadsheet which put me at an 81 lb max today. That seems like a lot of weight especially since I’m just learning the lift. At about the 3rd rep of the 1x5x61 these were beginning to feel challenging and I thought, why did I pick cleans over rows? Oh yeah, because everyone claims they are “fun”. Lots of things to remember and then move the weight….they were very interesting. I had a problem with the hook grip, either my fingers aren't long enough or I'm doing something wrong...something else to investigate and work on!

Bears – I broke the 6 minute mark tonight! My breathing sounded like a freight train so I think I need a little more work before I move on to another set and adding weight to the bar.

All and all a good day of training.

[zizzy80]

Wow Sandi. Bear *every* workout? That sounds like a killer. But I guess I'm up for a challenge. I can definitely work on it if it were for the fat loss. So its a Bill Starr's and the bear, eh? I'm on my 3rd deload. I think it'll take about a couple of weeks for me to get stall again. Then I'll start madcow. I think I can definitely throw in a bear while on the deload. I guess we'll see how it goes. Definitely be checking on your log!

[sgi4950]

Sounds like a plan Zizz! You're super strong so I know you can do it.

[Barry06GT]

Congratulation on the Bear time!

Breaking records is fun.
.

[muddy]

Wow, fascinating log! I'm glad zizzy mentioned it. The story with your doctor and age is golden (no pun intended ).

And did I miss it in the logs-- why no GHRs for now? On the bears, how are you doing them? Straight weights across, or do you increment weight each round?

[Kathy]

That's some fast BEAR, Sandi! OK...I have to get on the bandwagon and starting timing mine. I can barely keep track of the number of reps, never mind time I'll figure something out!

[sgi4950]

Hey Barry -

Thanks. Getting under 6 minutes was quite an accomlishment for me. I don't see any PR's in my near future so I'm looking at the Bear as one of those short term goals that I can challenge myself with...besides that my cardio really sucks so more work in cardio surely won't kill me....will it?