[quote]Belle Curvy wrote:
Thanks for posting the video of you squating! I still get winded doing my bodyweight squats. [/quote]
All the the thanks from you and me goes to mmgalb who videoed it and posted it for me!!!
Squats are a demanding exercise. I remember a time when I got really winded doing them too. Just hang in there and you will be putting up some weight before you know it. Just remember, winded means your working, and if you’re working, you’re on the right track!
Wednesday: Upper body
A.Close grip incline bench at >90%:
1x1x130
0x135 I tried twice but I just couldn’t make it happen.
1x1x130
5x1x125
It was so nice to have mmgalb to spot me. Since I have predominantly worked out by myself in the past so I have always play it safe, especially for singles.
B1.Close grip decline bench: 4x8x95
B2.Supinated grip chest supported rows: 4x8x25lbs
Okay so writing this makes me feel week but I swear the rower thing was surprisingly heavy.
C1.Wall slides: 3x12
C2.Hammer curls: 3x12x25lb dbs
I finished up by doing a body weight leg matrix with mmgalb. I did a WAY modified version. My legs were totally on fire afterwards.
12 squats
12 lunges (6 per side)
12 jump lunges
12 jump squats
It took me 59 seconds. Next time I will increase it to 18 of each!
Here are Friday and Saturday’s workouts:
Friday: Lower body
A.Speed box squat at 50% of 1RM: 10x2x115
I learned that I need to pause for a moment on the box before I explode up!
B.Natural glute ham raise: 4x5
Next time I am going to try to control the lowering portion. They are pretty hard as it is but I am going so I don’t know if I will be able to, but I am going to try.
C. DB forward lunge: 3x6x45lb dbs per side
D1. Single leg squat (pistols): 3x10 per side onto a bench press bench
D2. Bar roll out knees on a 4in. box: 3x12
My abs are still hurting from these!
Saturday: Upper body
A.Speed bench at 50 percent of 1RM: 10x3x80
B1.Close grp barbell floor press:
4x5x135
2x7x120
I should have used a lighter weight for the 4x5 but I learned that I need to pause at the bottom of the movement. I don’t know that I would have been able to do 135 with a pause. On the 2x7x120 I paused!
B2.Neutral grip pull up:4x5xtwo bands wrapped once around the bar!
I hadn’t used the bands before. I liked it way more than the pull up machine. It definitely felt more natural.
C1.One arm db row: 3x10x40
C2.Close grip push up: 3x10
Next time I want to remember to tuck in my pelvis and focus on staying in alignment.
***This week I have come to a real understanding of the importance of working out with people who are stronger and more knowledgable. There are so many little nuiances to making lifts more effective. I feel that I might be sounding like a broken record on this note but I guess I am still in amazement on how much of a difference it makes.
I have decided to do the NASA powerlifting meet, May 9th in Morehead, KY!!! I think it will be a fun first experience. I am totally excited.
I will be honest, I’m a little intimidated by the singlet. I’m sure I will get over it. I spent several years running around in short shorts and purple and yellow hoop socks for rugby, this can’t be too much worse.
YOU GO GIRL!!!
[quote]sbmart2 wrote:
I will be honest, I’m a little intimidated by the singlet. I’m sure I will get over it. [/quote]
Nobody looks good in a singlet. Nobody. On a positive though, at least us chicks don’t show off our junk like the guys do. We look better than them just because of that!
PS. Congrats! That’s super exciting!
[quote]sbmart2 wrote:
I have decided to do the NASA powerlifting meet, May 9th in Morehead, KY!!! I think it will be a fun first experience. I am totally excited.
I will be honest, I’m a little intimidated by the singlet. I’m sure I will get over it. I spent several years running around in short shorts and purple and yellow hoop socks for rugby, this can’t be too much worse.[/quote]
Wow! Is that the someone Molly is doing? How exciting!!! …good for you for GOING FOR IT!!
Btw- Maximum strength is on its way, as well as Alwyn’s NROL for men…
I will answer for her… YES it’s the same meet I am doing! We talked about it and decided that getting a meet under her belt (haha) was a good idea… then if she wants to try a bigger meet it will be less intimidating. YIPPEE! Let’s just say I am glad we are not in the same weight class… she is STRONG! =D
[quote]Court wrote:
sbmart2 wrote:
I will be honest, I’m a little intimidated by the singlet. I’m sure I will get over it.
Nobody looks good in a singlet. Nobody. On a positive though, at least us chicks don’t show off our junk like the guys do. We look better than them just because of that!
PS. Congrats! That’s super exciting![/quote]
Thanks for giving me some perspective about the singlet. I can see it now, I’ll be walking up to do my lifts saying to myself over and over, “at least I don’t have junk, at least I don’t have junk.”
Thanks for all the support ladies. It is all of the crazy ass women on this forum that have made me realize that the people who succeed are the ones who put themselves out there and do it.
That’s great news about the meet. It will also be good to do it with someone you know there. You will have a blast and be addicted like the rest of us.
You will look retarded in the singlet. I’ll tell you that right now. The good news is that you will be surrounded by tons of other people looking equally dorky so it’s all good. You won’t even be thinking about it.
[quote]ouroboro_s wrote:
That’s great news about the meet. It will also be good to do it with someone you know there. You will have a blast and be addicted like the rest of us.
You will look retarded in the singlet. I’ll tell you that right now. The good news is that you will be surrounded by tons of other people looking equally dorky so it’s all good. You won’t even be thinking about it.[/quote]
You are absolutely right, having people there that I know will be the best part. It will definitely make it super fun. Plus it will make it a little less stressful in learning the ropes.
I can already feel the addiction in my bones…
Hey, good on ya for taking the plunge and signing up for a meet! You will become addicted.
Yes, singlets are fulgy, but I found a wrestling singlet to be much more flattering. I got mine from a Matman dealer, it does not show panty lines either.
(Yes, I also do my hair and make-up before a meet, I like being a girl.)
[quote]dianab wrote:
Hey, good on ya for taking the plunge and signing up for a meet! You will become addicted.
Yes, singlets are fulgy, but I found a wrestling singlet to be much more flattering. I got mine from a Matman dealer, it does not show panty lines either.
(Yes, I also do my hair and make-up before a meet, I like being a girl.)[/quote]
Thanks for the advice on purchasing a singlet. It is certainly not apparel that I would know where to start looking! I am not much of a make-up and hair girl but wearing a singlet may push me towards it, to create some balance.
Monday: Lower body
A.Anderson Front squat:
(Supposed to do 5 singles at above 90 percent)
3x1x145
-At the third set mmgalb and a few other people decided that it looked way easy and suggested I add another 15 pounds.
1x1x160
-It was determined that I should go up another 10.
5x1x170!!!
This was totally exciting. I have always been really apprehensive with my squatting. I had no idea that I could do that much. Now I am excited to see how much I can back squat.
B.Speed deadlifts 65 percent of 1RM:8x1x165
C.Barbell rev lunge front squat grip: 3x8x85
My balance was a little better with these this week!
D.Pallof presses: 3x8x22.5
Finished with a 25 minute track walk with mmgalb. It was supposed to be 10 minutes but low intensity cardio can actually be fun if you have someone to talk to.
Overall I learned a lot during this workout. I also noticed that I am getting better at pushing out and tightening my stomach while squatting (Thanks Big Jim!!!)
Good stuff…lucky ducky! 
I traded my normal stationary bike hit to do complexes with mmgalb. It was appx 10 minutes of HELL and then it was miraculously over.
55lb barbell was used for all 5 sets. I did each lift without resting and then took a 60 second break.
Romanian deadliftx5
clean to squat to pressx5
lungesx5 per leg
I finished with 20 minutes of low intensity cardio.
Wednesday: Upper body
A.Close grip incline bench: 5x1x145 PR!!!
2 months ago this was my flat bench 1RM. I was crazy excited. Some technique coaching can seriously make a world of difference.
B1.Decline bench: 3x8x105
B2.Suppinated grip chest supported row:
2x8x35
1x8x25
C1.Wall slides:3x12
C2.DB hammer curls:3x12x25lb dbs
Increases on BOTH your incline AND decline presses! You rock!
Friday: Lower body
A.Speed Box squat:
6x2x115
1x2x145
1x2x170
I got a lot of form coaching on these. Towards the end I was finally putting all the little pieces together.
B.Glute ham raise machine:
3x8xbody weight
1x5x35
I hadn’t used this before so started out with a few sets without weight for good measure.
C.DB forward lunge:3x5per sidex50lb dbs
D1.Pistol squat:3x10
D2.Ab roll out from 4in box:3x12
Saturday: Upper body
A.bench press:
speed work:8x3x100
Heavy:
1x2x135
1x2x155
1x1x170 PR!!!
It came up pretty easily, but I still need to work on leg drive.
B.Close grip barbell floor press:
2x5x135
1x5x125
1x7x115
C1.1 arm db row:2x10x50
C2.Close width push up:2x10
[quote]sbmart2 wrote:
Friday: Lower body
A.Speed Box squat:
6x2x115
1x2x145
1x2x170
I got a lot of form coaching on these. Towards the end I was finally putting all the little pieces together.
B.Glute ham raise machine:
3x8xbody weight
1x5x35
I hadn’t used this before so started out with a few sets without weight for good measure.
C.DB forward lunge:3x5per sidex50lb dbs
D1.Pistol squat:3x10
D2.Ab roll out from 4in box:3x12
Saturday: Upper body
A.bench press:
speed work:8x3x100
Heavy:
1x2x135
1x2x155
1x1x170 PR!!!
It came up pretty easily, but I still need to work on leg drive.
B.Close grip barbell floor press:
2x5x135
1x5x125
1x7x115
C1.1 arm db row:2x10x50
C2.Close width push up:2x10[/quote]
Congrats on the bench PR. It’s such a great feeling isn’t it?
So have you decided for sure if you’re doing the meet?