I would be thrilled with your dl numbers, myself! I think we started our logs about the same time (can’t remember and am too lazy to go look if you started lifting before you started logging) and my best dl is still only 140 lbs. And I just started squatting without a box last week, and was excited to be able to squat 85 lbs. So, your awesomeness, compared to me, is astronomical. Hey, I keep plugging along, and eventually I will be able to do some REAL weight. After all, I have only been consistently training for what, five weeks now? And somewhat sporadically before that for a month or so.
Thanks for the encouragement! And you started with more setbacks than I did, so it’s really not a fair comparison.
Deadlifts: 1x5@135, 1x5@175, 1x5@225, 1x5@235, 1x2@245 (PR!)
bench: 1x5@60, 1x5@70, 3x5@85
squats: 1x5@45, 1x5@95, 1x5@135, 3x5@155
overhead DB swings: 3x10@30
iso-lateral row: 1x5@102, 3x5@122
3 pullups, 3x5 chinups @30 pounds assistance, 1x5 chinups @20 pounds assistance
I have got to work on bench. Was getting trapped under the bar. I feel like my upper body doesn’t know how to push like my lower body does; with a difference of five pounds it goes straight from “absurdly easy” to “completely impossible.”
Look at you … making all sorts of PR’s lately … keep it up
Nice pulling!!!
AlisaV what is your bench set up like-
have you watched Court or PMPM or Firebug or Ouroboro set up
or some of the guys?
I mention the ladies cause they all have vey different set ups that are all very very good.
you dont need a huge arch- but try to keep you scapular tight and the uppper back tight.
Keep the weight on the upper back and think about leg drive.
Dave Tate has a GREAT bench Video here
and a very basic one is from mark rippetoe google either with bench set up .
nice work.
kmc
You’re right, I should probably study bench setup. As of now it feels like I’m doing it all with my arms and not my chest, and when it gets heavy my feet come off the ground, which is probably all wrong.
Six mile run.
squats: 1x5@45, 1x5@95, 1x5@115, 1x5@135, 1x5@155, 1x5@165, 3x5@170
front squats, narrow stance: 3x5@95
DB press: 4x5@30’s
rows: 1x5@65, 1x5@75, 3x5@80 (PR!)
situps 3x10 with 15 lb dumbbells at arm’s length
lateral raises: 4x10@10 (yeah, I know, but you gotta use the weights you can actually use)
barbell skull crushers: 3x10@25
1.5 miles,
7 sprints (30s on, 30s off)
20 burpees, 1 min mountain climbers
[quote]kmcnyc wrote:
Nice pulling!!!
AlisaV what is your bench set up like-
have you watched Court or PMPM or Firebug or Ouroboro set up
or some of the guys?
I mention the ladies cause they all have vey different set ups that are all very very good.
you dont need a huge arch- but try to keep you scapular tight and the uppper back tight.
Keep the weight on the upper back and think about leg drive.
kmc[/quote]
Legs are involved in the bench?! Jeez I have a lot to learn. Reading all your logs avidly! 
Thanks for stopping by! Yes, you’re supposed to drive with your legs, and I’m working on that – also trying to explode up from the bottom. One of these days I have to build up the nerve to ask for a spot; I can’t shake the sense that it’s a rude imposition.
squats 1x5@45, 1x5@95, 1x5@115, 1x5@135, 1x5@155, 3x5@175 (PR!)
bench: 1x5@45, 1x5@65, 1x5@85, 3x5@90 (PR!), 3x1@95
Yes, these are PR’s… the ugly truth is that I used to bench a few inches shy of my chest, like the weenie guys at my gym. Honest benching, unsurprisingly, is harder.
rack pull: 1x5@135, 3x5@155
I’ve read that rack pulls are supposed to be easier than deadlifts. But for me they’re not. I’ve never had trouble deadlifting 175, but when I tried pulling 175 from just below the knee, I couldn’t budge it. Either I’m a tremendous pussy this evening or there’s some legitimate reason why this is hard (muscle imbalance? Not being able to use my butt for explosive force?)
chest flies: 3x10@22.5
hanging leg raises: 40
pullups: 4/3/3
chinups: 3x5@20 pounds of assistance
[quote]AlisaV wrote:
Thanks for stopping by! Yes, you’re supposed to drive with your legs, and I’m working on that – also trying to explode up from the bottom. One of these days I have to build up the nerve to ask for a spot; I can’t shake the sense that it’s a rude imposition.
squats 1x5@45, 1x5@95, 1x5@115, 1x5@135, 1x5@155, 3x5@175 (PR!)
bench: 1x5@45, 1x5@65, 1x5@85, 3x5@90 (PR!), 3x1@95
Yes, these are PR’s… the ugly truth is that I used to bench a few inches shy of my chest, like the weenie guys at my gym. Honest benching, unsurprisingly, is harder.
rack pull: 1x5@135, 3x5@155
I’ve read that rack pulls are supposed to be easier than deadlifts. But for me they’re not. I’ve never had trouble deadlifting 175, but when I tried pulling 175 from just below the knee, I couldn’t budge it. Either I’m a tremendous pussy this evening or there’s some legitimate reason why this is hard (muscle imbalance? Not being able to use my butt for explosive force?)
chest flies: 3x10@22.5
hanging leg raises: 40
pullups: 4/3/3
chinups: 3x5@20 pounds of assistance[/quote]
Take this with a grain of salt since I’m really just a beginner too. but pulling from the rack just below knees could be harder if that is you weak spot. When you pull from the floor, you get the bar moving fast enough to have momentum through your weak spot. So doing rack pulls from your weak spot should help in the long run when with heavier weights you don’t have as much bar speed.
You are doing great and the consistency of your training is impressive!
it is really hard to generate enough power to move the bar during rack pull
the bar is so “dead”.
I dislike doing them- for that reason. If I set up below my knees- its very hard to start moving.
if I set the bar at or above my knees- its allot easier- so its hard to find spot that works well,
when I can I like to pull off of blocks- areobic steps , plates stacked up what ever.
nice work
kmc
Phew, I was wondering what was wrong. I think that’s what it is, since my weak spot is definitely right there in the middle. Hopefully doing rack pulls now and then will help with that.
I missed two workouts; was avoiding the gym really because I was scared I wouldn’t perform well. Stupid.
Squats: 1x5@45, 1x5@95, 1x5@115, 1x5@135, 1x5@155, 3x5@175
standing press: 1x5@45, 1x5@55, 1x5@65, 1x5@67.5(PR!) 1x5@65
inclined situps with plate: 3x5@35
hang cleans: 3x5@65
good mornings: 1x5@45, 1x5@65, 3x5@95
lateral raises: 1x10@10, 3x5@12.5
flies: 3x5@25
[quote]AlisaV wrote:
I missed two workouts; was avoiding the gym really because I was scared I wouldn’t perform well. Stupid.
[/quote]
honestly. by whose standards? damnit woman i’ll smack you if you do that again.
Yes, ma’am. Won’t happen again.
[quote]AlisaV wrote:
I missed two workouts; was avoiding the gym really because I was scared I wouldn’t perform well. Stupid.
flies: 3x5@25[/quote]
Good for you for getting over it. Train your mind for toughness as well as your body.
Flipped a truck tire across the football field:
25/27/10/7
Tried mightily with the tractor tires but no luck.
single leg squats to bench: 3x10 each leg.
By this time I’d kind of busted my ankle, so I called it a night; no running.
deadlift: 1x5@135, 1x5@175, 1x5@225, 1x5@235, 2@245
SLDL: 20@135
bench: 1x5@45, 1x5@65, 1x5@85, 2/2/2@95, 1x4@90, 2x5@85 (ick)
leg press: 1x10@110, 1x10@200, 3x10@300
(only because all the squat racks were taken)
lat raises: 10@10’s, 3x5@12.5’s
underhand lat pulldown: 10@60, 10@70, 3x10@80
discovery: lifting in my flats (essentially ballet slippers) is actually more comfortable than lifting in sneakers.
I laughed about the grunting. It’s unaviodable!! Usually I hiss like a snake and people look around wondering what the hell is going on. I love it.