Beginners Gains

Training
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Learn to snatch and clean and jerk–interesting choice for someone with a banged up body. Good luck. You have my admiration and support.

My unsolicited advice (I’m good at that, read or ignore as you see fit) is first, figure out something that works with your heels and the catch position of the clean. Hard to catch cleans without a good solid bottom position. Second, PB Andy gave you a link to Pendlay’s training videos. I’m pretty sure you’ve already seen them, but if not, take a look. Very solid approach to learning the full lifts.

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Just catching up with your log. Oly lifts are way out of my comfort zone, but I would like to learn them some day so I’ll be following along. I’m routing for you to kick that smoking habit. You can do it.

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Thanks Nadia. The main problem with quitting smoking is writing while I’m quit. Have enough trouble doing that when I’m not quitting but with quitting it is so much harder. Need to get into my writing and then negotiate the quitting in such a way that it has minimal impact. Otherwise… I’ll end up in the shit, basically. I WILL get there, though.

Hey Carl. I guess my strategy for learning oly lifting is ‘can I do it with a broomstick okayish? If no - persist. If yes - can I do it with 10kg okayish? If no - persist. If yes - can I do it with 15kg?’ Rinse and repeat (but 2.5kg increments once I got to 20kg). So… Small incremental steps to give my joints, ligaments, and muscles the chance to adapt. Also making sure that each increment is pain free. I trained for MONTHS to get a good air squat and then MONTHS again to get a good front squat with 10kg - progress is coming much faster now. With respect to what kinds of weights I end up lifting… We’ll see, I guess.

My whole point in front squatting is to try and get a rock solid catch position that I can stand up. Can do this with 1 1/4 plates under my heel (+ oly shoes). Also trying to negotiate between getting down into the bottom position faster without dive bombing it… Needs work, but coming along, I think. On a good day I can squat clean 30kg solidly - but it is hard work for me to stand it up (the third set of squats always stands up easier than the first two).

I haven’t looked at the Pendlay training videos - but I will. Thanks for pointing them out.

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Just showing my support!

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did I get that right? you write for a living? what kind of writing?

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Good luck with the smoking thing. That is one tough drug to quit. But you can do it since you are obviously not a pussy.

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Thanks Mom :slight_smile:

Writing a PhD thesis - so not writing for a living. Hopefully one day I’ll get paid for it (have just applied for a post-doctoral fellowship so fingers crossed on that!)

I keep thinking ‘I can do this because I am not a pussy!’ but… Damn, it is hard. Had a couple days quit then brought a pack… Then a couple days quit then brought a pack. Dammit. Doesn’t take long of quitting before cardio feels better (and doesn’t hurt to breathe more generally) but then I buy a bloody pack. Aargh. Need to invest in patches and stuff because the gum isn’t going to be enough for me this time around. I am not a pussy dammit. But I have to prove that (to myself) I know…

Squats were feeling slightly easier last time YAY!!! Generally: Trying to focus hard on form and the mind-muscle connection for quality reps (don’t worry so much about the weight). For a bit, anyway.

WEDNESDAY:
Powersnatch / Snatch: Bar w-up, 20kg P double, S double, 22.5kg P double (okish), S double, 25kg P double, S double, single - miss, double x2, 27.5kg S doubles x4.

Okayish. Alternating powersnatches and snatches so I’m confident I’m pulling it straight so I’m less inclined to chicken out on the second pull (how I tend to miss). When I get tired I tend to pause at the second pull and throw it up (a bit forwards or back) so trying not to do that.

Romanian Deadlift: Worked up to 5x5 at 35kg. Still getting used to form - missing my knees and getting to the end of my hamstring length. Back felt fine which is good.

Barbell Row: Worked up to 5x5 at 35kg. Pretty good.

Cable Pull Down: 80 pounds 2x5 (for activation). Assistance band chin-ups 5x5. Some of these pretty crappy. LIke to use my legs to help me climb the wall. Is it possible to cheat on an assisted chin? Guess so… These are hard for me. Easier if I use some momentum from the bottom (bounce from the band). That feels like cheating but I guess top priority is doing the bloody reps.

Played with ball for ab activation. Played with ab wheel (have trouble keeping tension in abs rather than hanging off lumbar spine). Straight arm plank 2.00.

First time this has happened… Was doing my thing and some anorexic looking chick comes in to watch some guy do squats. On the way out (I’m doing assisted chins) he says something like ‘don’t you want to do that?’ to her and she says something… Basically… I’m feeling a lot self conscious anyway (first time wearing a singlet top ever - bloody heat here in Aussie I’m having trouble coping. Awful tan lines. Old injury scars on my arms that I’m very self conscious of. Bit self conscious / nervous about how my upper body has bulked up (ambivalent about that - mostly because of bodyfat but whatever).

Anyway, she says something about ‘oh yeah I guess the scaring is just part of the look’ in a scathing way… Burned a bit. A lot. Stupid I guess because I was thinking ‘damn these anorexics / wanna be anorexics who think they look good’ so only fair… But I would never actually SAY anything. Anyway, don’t know if he felt similarly or was trying to encourage her genuinely or whatever. But I wasn’t in the mood (quitting smoking - haha) and feeling self conscious. Weird, I guess, but the first time anyone has ever said anything derogatory or looked at me like that for what I was doing. Guess it is something I will have to get used to. Not so sad to see not so many girls in the heavy weights room after all, I guess. Okay if they are training, but otherwise… Anyway… Back to it tomorrow. Thanks for listening to me whinge.

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Hey there girlie - you know what’s weird, we’re kinda living parallel lives. HAH!

I’m also finishing up my PhD and writing my dissertation, (as well as writing some book chapters, which is why I’m not online so much these days - gah!). Anyways, I also find it EXTREMELY difficult to write without smoking, almost to the point of mental block. Smokey breaks is when I normally sit back and re-read what I wrote, you know?

Anyways, what I found helpful was to create a whole new set of writing rituals that DOESN’T include smoking - in this way writing becomes its own special time (I also work in the early am from 4a - 7a, also part of the ritual). Just a thought.

As for the rexy comment, listen, don’t let that noise bother you. It was probably said out of jealousy, especially since that guy called attention to your training. And that’s precisely what it is, noise. So tune it out. You’re training for yourself, for your own atheltic/aesthetic goals. Not for some cardio bunny who will get osteoporosis when she’s 40.

But I feel you, I also often feel self conscious about how muscular I look, particularly when someone calls attention to my upper body (seriously, the O lifting has made my shoulders and arms bigger! So i know what you mean). Just remember, altho you don’t feel this way, most people look at a strong woman with a kind of appreciation - despite what they say. And in the end, you really just have to acknowledge that it truly is about you and how training makes you feel, and really just f*ck the rest of them. Lol!

Anyways, what’s helped me tons and tons regarding this issue is being here in the PW compound and reading the other ladies logs and their endless encouragement, especially when I start bitching and moaning about how HYOOGE i am. HAH!

Great training as always! I’ve been very frustrated as of late with my O lifting. UGH!! Its soooo hard to get down and I’m ONLY snatching!!! FML.

Sorry for the rant! good luck.

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If it helps any, the guy is most likely trying to encourage her, and offering you as an example. If she doesn’t get it, that’s her problem.

When I get fatigued, second pull is the first thing to go too. I tend to bend my elbows when the bar passes my knees, then straighten them again by the time the bar gets to my hips. Happens with max weights also. Supreme mental effort and patience usually fixes it.

PhD in what?

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I’ve had those types of comments and even let go of lifting regularly for a few years. Now I’m back, bigger and better and I realize I love what I’m doing. others be damned.

do you think a lioness cares if she is getting too strong compared to her pride? the stronger ones are the alphas. Do not let the sheep fuck with your head.

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thanks, guys.

Masch - yeah, need to figure some different rituals so I can write… i think that women who are athletic do look a little ‘bulky’ in the upper body (compared to women who aren’t - not compared to guys). intellectually i’m mostly at peace with it. maybe a little ambivalent due to my bodyfat being higher (note to self: can’t chuck back that much ice cream and not suffer consequences!) my lower body is (relatively) atrophied, too - but things will even out eventually since i’m going to prioritize squatting and deadlifting for a bit.

really very glad to be here and have healthy role models. hang around people who you want to be like - not people who get you feeling bad about what you can do / what you aspire to do. you guys are all inspirations for me.

Carl - you are probably right about his trying to encourage her rather than disparage me. it was mostly his timing since i was cheating a little on resistance band chin-ups by using my legs to help me climb the wall at the time. was saying to myself ‘damn ice-cream, that chick can probably do better at this than me with her low levels of bodyfat…’ when he made that comment… but, yeah, i’ve found the significant majority of guys to be basically accepting if not admiring of my efforts. (((guys))) gotta love 'em :slight_smile: Yep, need to drill my pulls and not let myself cheat… PhD in philosophy (which I feel ambivalent about a lot these days). Still… Overqualified and underexperienced for most other things, I’m learning…

Nimain - yeah, i love what i’m doing, too. and at the end of the day that is what has got to matter most. no matter what you do some people will be upset or disapproving. just hard how some people seem to have a knack for hitting you where it hurts, so to speak. still: what doesn’t kill us makes us stronger (in some way or other). so happy to be able to hang out here (and with the guys at the gym) which gets me thinking ‘damn i’m so weak - must get stronger!’ and ‘damn i’m so muscularly atrophied - must get bigger!’

GENERALLY:

not so great at logging exact. will start a new paper log for the new year (old one has been going for about 3 months now).
goal (for next year): bodyweight front squat. i can push-press / jerk nearly more than i can squat, now, and i can powerclean much more. that sucks. a lot. legs are weak and they gotta get stronger.

powerclean - up to 45kg
powersnatch - up to 30kg
front squat - 40kg pb (single). sometimes… been doing 30kg 5x5 and feels HARD. today i sucked it up and tried 32.5kg for the middle set. didn’t feel any harder. i forget that about squats sometimes. feel that you couldn’t possibly do more… then you try… and you can. going to work these really hard now.
romanian deadlift - up to 40kg - learning form and trying to maintain hamstring tension throughout the set (5x5)
deadlift - up to 75kg after some rehab. using my legs properly now, i reckon. feeling it in my legs rather than my back now, anyway, so that is good. c’mon legs grow / get stronger!
standing press - up to 30kg 1x4(ish) sometimes 1x3…
push-press - up to 35kg
jerk - up to 35kg. need to work (learn) form. surprised at myself i can do this without too much hassle, though, after the major learning curve that was front squatting…
snatch - up to 32.5kg (once!) 30kg for double (once!) i chicken out on the second pull a lot. pre-fatigue back / arms with powersnatches first then trying to get under it… problem is that i’m TERRIFIED of dropping the competition women’s bar and bending it :frowning: will start using the crap regular bars (wrists be damned with collars that jam) until i can use the bumpers (35kg).

Gym closed until Jan 10. Other gyms are open a bit more so will get to them a little… Can’t wait until then and can get back to business as usual (and maybe some cardio to combat ice-cream fueled growth).

Have a good one, everyone.

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Phew, I’m glad my gym only closes on the holiday days (Christmas, Boxing Day, New Year). Although a lay off is good sometimes.

Sounds like you have made good progress, at any rate. I’m looking forward to my oly lifting class in Feb, although I’m also concerned about my lack of mobility. I have real problems squatting - I just can’t do it without rounding my back. But it’ll be a chance to troubleshoot.

I’m glad you’re starting to embrace your physique. I have to say I always wanted muscles, and was a little disappointed that mine didn’t grow as quickly as I’d hoped. I kind of like the idea of hulking around the gym and scaring skinny chicks.

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You’re making great progress Alexus, and I’m also glad you’re here on the compound! You’re like my little O-lifting role model.

Happy Holidays to you! And yes, please keep logging! Have a wonderful New Year!

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Hope you get a chance to put that thesis writing aside and have a little fun while you can :slight_smile:

Happy Holidays Alex
xx

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Cal - managed to find a gym that is open all but the stat days, woo hoo! kind of nice to see some different eye candy and check out what everyone is up to. i saw a real life girl deadlifting heavy (never seen that before). doing pull ups, too, damn. starting to embrace my physique… i will get there. happier than I have ever been so that is progress, to be sure. I’d be optimistic that an oly coach would be very helpful for squat therapy :slight_smile:

Masch - Happy holidays to you too!!! I’m really glad that you are enjoying the oly lifting. It is good for me reading your log and seeing how you are learning (I found out why it is good to do pulls from the hang and I think I might start doing some of those). I’ll admit I’m a little jealous of how fast you are progressing (doing stuff in a weeks that took me months) but you are starting from a far fitter place than I was and my injuries bite me in the butt at various points… It is nice to feel a little bit of friendly competition before I try a lift sometimes :slight_smile:

nimain - thesis writing put to one side, indeed (my posts feel like a bloody thesis sometimes - not sure why it is so easy to write here but not for work aargh). happy holidays to you, too.

STUFF (bringing up weaknesses):
Going to squat FIRST EVERY DAY. Not necessarily heavy, but squatting for mobility and greasing the groove (5x5). Alternate front and overhead.
Going to deadlift every day. Not necessarily heavy, but LEGS MUST GET STRONGER. alternate regular and romanian (still feel I’m learning technique on latter particularly).
Brought an ab wheel. I hate it even before I brought it. Must do this daily, too. I hate working abs.

THURSDAY:

FRONT SQUAT: 20kg 1x5, 25kg 1x5, 30kg 1x5, 32.5kg 1x3, miss, 1x2. Got 1x5 yesterday… Lost tension on way down and gave up in the hole. 30kg 3x5.
*My squat has got better :slight_smile: Feeling pretty smooth and controlled and the weight is hard but making my legs work the way they are supposed to. Going to try for 2 middle sets at 32.5kg next time.

SNATCH TO POSITION THEN OVERHEAD SQUAT: 20kg 2x5, 25kg 1x5 (eventually after missing 2 snatches), 22.5kg 2x5. Feeling odd with snatches because this gym doesn’t have plates the same size as the ones I’m used to standing on.

SMITH KICKBACK: Having trouble with these because this smith machine is weird about the safeties and the bar is uber light (not an oly bar at all). Did a few sets but wasn’t really working out for me. Need to remember to start one legged movements with my right leg as it seems to be significantly weaker than my left.

ROMANIAN DEADLIFT: Experimenting with technique. Snatch grip pushing butt back against a wall. Moving away from the wall a little more then trying to push butt back against a wall. Forgot that my knees shouldn’t be moving forwards at all. Still working technique.

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FRIDAY - CLEANING 'N JERKING DAY

FRONT SQUAT - 20kg 1x5, 25kg 1x5, 30kg 1x5, 32.5kg 1x5, 30kg 3x5. Not bad. Didn’t try 2 sets at 32.5 but this was the third day in a row I’ve done this and so feeling pretty good about it all. Getting smoother, I think.

POWER CLEAN - 30kg 13, 35kg 1x3, 40kg 1x3, 45kg miss, ugly, miss. Crap. Still, I’m prioritizing squats so its only fair that these get worse for a bit. 40kg 1x3.

SQUAT CLEAN - 20kg (riding bar down) triple, 25kg (ditto) double, 30kg 3x1, 32.5kg single, 35kg pinned at the bottom of the squat :frowning: Tried setting the bar up in the squat rack to collect myself under it and squat it up but no can do. Gotta get better at squats!

JERK - 20kg 1x5, 25kg 1x3, 30kg 1x3, 35kg 3x1. Need to work technique. Not optimally push-pressing or getting under. push-press 30kg 1x5.

PLANKS 2x2 minutes. Was feeling good about this but then read about Bobbi’s weighted planks. No way!!! Will ask someone to put 2.5kg on me next time and progress from there.

Happy new year everyone!

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Ha, I’m with you on the squats. I suck at squats - I have horrible mobility in the very places that affect it, so I can’t squat to depth without folding like an accordion.
I’m looking forward to my Oly workshop in Feb - then I can join you doing the cool lifts.
Have a good NY (since you’ll have it before anyone else on this board, I think).

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lol! you’re too funny. First of all YOUR numbers are enviable, so I’m actually the one whose jealous. Secondly, hello! I’ve only learned the snatch!! I haven’t even learned to C&J, no powerclean, nothing - so actually, you’re my hero. And from your last workout, your power clean #s are VERY impressive!

anyways, I take one step forward and 2 steps back with this stuff, so I won’t be moving much more weight anytime soon.

Interesting you say about the the legs atrophying and stuff - I guess you mean because you feel the O lifting works your upper body more than your lower half, right? (why do prof oly lifters have such huge legs?!) If so I totally agree! Which is why I brought back squatting and dead lifting. I really should be front squatting though…you’re a far better woman than I.

Anyways, keep truckin’ girl. You’re doing awesome and your an inspiration to me.

Happy New Years!

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Cal - yeah, i reckon squats just generally suck. i know a couple retired oly lifters and they said when they retired from that front squats were the first thing to go - because they sucked, basically. so cool that you are going to do oly lifting, too :slight_smile: i do hope that you enjoy it. sure that you will pick up the mobility soon enough.

Masch - the snatch is meant to be harder, so i reckon you are doing pretty darned good. i probably shouldn’t be squat cleaning because i cut the pull short but i really want to practice / get a feel for getting under the bar. my jerking is pretty crappy, too, since my coach hasn’t actually taught me how to do them yet so i’m basically just muddling along on that.

my legs are atrophied because i was in a wheelchair for 3 months with my leg injuries then another 3 months mostly supporting my weight with my arms on crutches. walking is still a bit problematic for me so i don’t get the regular muscle development / maintenance that even non-exercising women get from mobility. this time last year they were visibly atrophied. this year they are looking normal enough for shorts. i’m only just starting to notice some muscular definition in my quads and hammies. oly lifting (front squatting in particular) should give me some decent sized quads, and i’m getting stuck into deadlifting and smith glute kickbacks. this time next year i might actually have legs to be proud of lol.

SUNDAY:

FRONT SQUAT: 20kg 1x5, 25kg 1x5, 30kg 1x5, 32.5kg 1x5. Feeling good so did another set :slight_smile: Still feeling good so 35kg single, 40kg single, 42.5kg single PB woo hoo!, 35kg 1x5.

Unbelievably smooth and easy. Wow. Fingers crossed I can do 32.5kg for 5x5 next time.

POWERCLEAN: 30kg 1x3, 35kg 1x3, 40kg 1x3, 42.5 3x1, 45kg two singles - not finishing pull properly or getting under.

SQUATCLEAN: 20kg 1x3, 25kg 1x2, 27.5kg single, 30kg 2x1, 32.5kg 2x1, 35kg single PB woo hoo!, miss.

ROMANIAN DEADLIFT: Doing these by a wall so I learn to sit my butt back… back… as far as it can go. Snatch grip. 20kg 1x5, 25kg 1x5, 30kg 1x5, 35kg 5x5.

STANDING BENT OVER ROW: 20kg 1x10, 25kg 1x5, 30kg 1x5, 35kg 2x5, 37.5kg 1x5 - last rep a bit short, 35kg 1x5.

PLANK: 2.00. Not so proud of this anymore, damn Bobbi is a beast!!!

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wow Alexus! I know you mentioned that you were recovering from injury, must’ve slipped my mind how grave it was.

At any rate, this just goes to show what amazing progress your making - you should be so proud! You’ve got determination, you can do it!

Awesome work on the Front Squat and the squat clean! And I can’ believe you can do RDls in snatch grip - my grip gives in no time. Nice work!