X Couch Potato Training Log

[XCouchPotato]

I found the most comfortable place for the bar was about an inch below the bone at the end of my neck. But I also find that I tend to pull the bar toward my back which could also be a problem. It's a habit I'm trying to break.

[greasygemo]

It took me forever to finally get my bar in the sweet spot. I always just say to myself "hold it with your meatrack."

I know that sounds silly, but it reminds me to straighten up and contract my upper back and make a "meatrack" that supports the bar to take the strain off my wrists and arms.

[pagangoddess]

Try watching some of these videos.

You may find them helpful.

[XCouchPotato]

Try watching some of these videos.

You may find them helpful.

Thanks for the pointer to the videos, Goodess. I found one that showed exactly what I was doing (a Good Morning out of the hole). Also gave me two pointers to watch for: my stance not being wide enough and my head being to low. I remember Barry saying something last Friday about widening out my stance and it really helped. I guess I got used to using a narrow stance we dumbbells to avoid hitting my knees. Also, after I thought about it, I realized I could be dipping my head because I have a habit of checking my form at the bottom in the mirror behind the rack which might be bringing my head lower than what it should be. I will watch for both tomight.

[pagangoddess]

Glad they helped. They're a bit boring but the information is good. I find a wider stance with my toes pointed out to be optimal for me.

[atypical1]

I have a habit of checking my form at the bottom in the mirror behind the rack which might be bringing my head lower than what it should be. I will watch for both tomight.

You're looking behind you when you're in the hole while squatting? Yikes, that's a great way of injuring yourself (trust me on this...). Have someone else gauge your form for you and go off of what that form feels like instead of trying to look at yourself in the mirror.

james

[XCouchPotato]

Thanks for the concern James. Actually the mirror is in front of me but behind the closed portion of the squat cage (what I would consider the back of the cage). I am not actually trying to see my own behind.

[XCouchPotato]

Log for 5/20/09

Squats
45 lb 5 reps (Bar only - warmup to get my stance down)
55lb 5x5
Sqats felt really good last night. I widened out my stance and it made all the difference! Once through a warmup set, I decided to go for 55lbs rather than sticking at 50lb. Glad I did. Also got a lot of encouragement from a buffed guy doing squats next to us last night. He kept passing casual remarks like "Squats are the best exercise in the gym".

Overhead Press
45lb 5x5
Finally graduated to the bar! Was a bit worried about this one but we used the squat rack and started from shoulder level, this seemed to make handling the weigth a lot easier.

Deadlift
70lbs 1x5
Getting heavier but feel reall good.

Chinups
60lb assist
4, 3, 3 Didn't seem to have much left in my arms for this one.

Prone Bridges
30, 28, 24 secs
Did them more like a half pushup again. My arms got wobbly after about the first 15 secs and it sheer will power after that. Hope this helps with my actual pushups.

[jmcquillan]

Sounds like you had a great workout too! Congrats on graduating to the bar for OHP. I think you're really going to start making good progress with your squats now that you're more comfortable with them. The gym guy is right, squats are the BEST! After only 2 months my legs are noticably toned.

I like you're idea on making the prone bridges harder, I might try that next time. I also think doing a side plank would be good.

Have a relaxing (hopefully long) weekend!
-Jolene

[LizzyLifts]

Hi X! Glad to see another gal here! Just read thru your log...looks like you are progressing well, finding more comfort with the lifts and adding good weight! I'm excited for you and excited to watch your progress...have a great weekend!

liz

[XCouchPotato]

Training Log for 5/22

Squat
60lbs 5x5
Experimented a bit with breathing. Found I don't have enough breath to hold through the entire rep. Found taking a deep breath and holding on the down stroke then breathing out on the up stroke best.

Bench Press
70lbs 5x5
A Personal best for me.

Inverted rows (bridged)
13, 10, 9

Pushups
7,5,4

Reverse Crunches
25, 20, 18

[pagangoddess]

Congratulations on the bench press. PRs are great. Such a feeling of accomplishment.

When I'm squatting I usually breathe in on my way down and then hold it until I push myself out of the hole. But that is only for the higher weights. Ususally it's just steady breathing during my warmup sets. I'm glad you're finding what works.

[XCouchPotato]

Log for 5/26/09

I was pretty tired going into this one. Had spent two whole afternoons in my front lawn trying to expand the garden area and get rid of the grass. Plus my wonded kitty kept me up part of the night providing some TLC. Unfotunately it took a toll on my workout.

Squat
45 lbs to warm up as my legs were feeling pretty sore.
65lbs 5,5,5,4,5
Started out wobbly but perservered. Got to the bottom of my 4th rep in the 4th set and just couldn't move! Finally set the bar down on the safety rungs and managed to crawl out backwards but by then my block had collapsed. When I finally made it to my feet I felt like my sternum was trying to kiss my back bone. I couldn't breath! When I finally got my breath back and recovered somewhat I was angry enough at myself to get the last set out; albeit not very prettily.
Boy did I learn some valuable lessons the hard way. Take it lighter when you are already feeling tired and sore. Don't ever forget to block!
Guess I will be repeating this weight next time.

Overhead Press
50lbs 5,5,5,4,5
Guess this was just not my night to get through my fourth set. Just couldn't get the weight up on that final rep. Another stall, another repeat.

Deadlift
75lbs 1x5 clean!
Finally something went right. I managed slightly more than 1/2 my body weight with good form! A small victory on a dismal night but I'll take it.

Chinups
60lbs assist
4,5,3

Prone Bridges (half pushup style) 3x30

Well overall not a great night. Pretty sloppy all around. But I did manage to come back and finish.

[pagangoddess]

The dreaded workout in which failure occurs over and over. We've all been at that point. Be patient and push forward. You'll find victory right around the corner.

[XCouchPotato]

Thanks for the encouragement, PG. I guess I'm just too stubborn for my own good. I know I shouldn't push it last night but did anyway. Next time I'll know better, I hope.