Nice job on your squat!!!
[quote]aeromom wrote:
ouroboro_s wrote:
aeromom wrote:
Hi O:
hoping you’re getting good weather… thanks for the advice. Yes, I’m going to try negatives. What do you suggest for reps?
For negatives I tried to do four as slowly as I could. The first lasted long but by the fourth it was more dropping like a stone.
I hope it helps 
Do you jump up, hold, and come back down slow? Thanks.
I did three, pulled up, held, and came down slow.
[/quote]
Yes. That’s pretty much exactly it. Just jump up to the bar and slowly come down. How did you find them? When I was doing them, I was shaking by the end.
Hey, great job with the squat
O
yes i did them until i couldn’t even jump up anymore. Thanks!
Fri B day
squat
body x 5
5 lb DBs x 5
10 lb DBs x 3 x 5
goblet squat for the heck of it
15 x 2 x 5
military press
bar x 5
50 x 5
62 1/2 x 4
62 1/2 x 3
62 1/2 x 3
DL
75 x 5
120 x 5
155 x 3 x 5
trainer said my hips were too high and I was using my back too much.
chins jump negatives x 3
good day, weight is 137
[quote]aeromom wrote:
trainer said my hips were too high and I was using my back too much.
[/quote]
One of the trainers that puts people on the smith machine to “squat”? 
Take a video and post it.
Mon A day
back squat- full squat
body x 5
5 lb DBs x 5
15 lb DBs x 5
bar x 3
bar x 2
my right heel came up (from the injury) and I good morninged it a bit.
bench
bar x 5
55 x 5
80 x 4
80 x 2
80 x 2
I had a spotter- and needed it.
BB row
bar x 5
55 x 5
77 1/2 x 4
77 1/2 x 4
77 1/2 x 4
grip
135 x 20 sec overhand
155 x 20 sec overhand
165 x 20 sec over/under
what are these grips called? anyone?
[quote]aeromom wrote:
grip
135 x 20 sec overhand
155 x 20 sec overhand
165 x 20 sec over/under
what are these grips called? anyone?[/quote]
Barbell holds.
sorry, that’s not what I meant… any of you ladies know the name of overhand, under/over, grip ect? oh heck I’ll just look it up.
also did a body shaping class at school yesterday. ugh!
my neice wants to know what I do, I showed her the video ronda posted, she was impressed.
[quote]aeromom wrote:
sorry, that’s not what I meant… any of you ladies know the name of overhand, under/over, grip ect? oh heck I’ll just look it up.
also did a body shaping class at school yesterday. ugh!
my neice wants to know what I do, I showed her the video ronda posted, she was impressed.[/quote]
Pronated and alternate grip… ? Double overhand and mixed?
And sorry, I just noticed you labeled the exercise as “grip”, which is vague, and assumed you wished to know what it was called.
[quote]aeromom wrote:
sorry, that’s not what I meant… any of you ladies know the name of overhand, under/over, grip ect? oh heck I’ll just look it up.
also did a body shaping class at school yesterday. ugh!
my neice wants to know what I do, I showed her the video ronda posted, she was impressed.[/quote]
The deadlift video from cross fit?
Good videos there
yes, ronda, the snatch grip DL video. She wants to come to the gym with me. Sure, my 100 lb neice but not my 190 lb sons. Of course!
My hand hurts a LOT, maybe from holding 165 yesterday. May skip DL tomorrow, think I could bench instead? I’m excited about the 80 lbs, never could lift it before and got 4, 2 and 2.
thanks for the input!
Wed B day
chins/negatives x 3
squat
body x 5
goblet
10 x 5
15 x 5
20 x 5
25 x 5
back squat
bar x 0. knees went forward, heels came up, torso went forward. I might try the smith(yes, the smith!)for form.
military press
bar x 5
55 x 5
62 1/2 x 0- heart wasn’t in it.
62 1/2 x 4
62 1/2 x 3
62 1/2 x 3- next time I’ll get them all.
DL- backed off, worked on low hips and scraping my shins with the bar.
bar x 5
70 x 5
115 x 3 x 5- still not sure, I may have a friend video me so I can post it. I felt better about it.
also did a body shaping class today, and I’m teaching yoga tonight.
I envy you ladies, you have all worked so hard and can lift so damm heavy!!! Every time my lifts go up, my form suffers. help!
It’s 81 degrees! YAY!!! took a two mile jog instead of lifting today. Yes, it should’ve been in addition to, but I have to waitress dinner at a busy tavern tonight, and frankly, this old girl’s been feeling it in her bones. Monday will be kick ass.
Mon A day
squat body x 5
SMITH
bar x 5
55 x 5
80 x 5
95 x 3 x 5-
Bench
bar x 5
55 x 5
80 x 3
80 x 3
80 x 4
BB row
bar x 5
55 x 5
77 1/2 x 2
77 1/2 x 2
77 1/2 x 3- stall.
chin up negative x 3
this may be the last month of this- I will probably have to teach all summer, and have the boys.
Wed B day
squat body x 5
goblet
10 x 5
15 x 5
20 x 5
smith
bar x 5
65 x 5
85 x 5
95 x 3 x 5
wide stance smith
65 x 3 x 5
chin x 2 from floor
military press
bar 5
50 x 5
60 x 4
60 x 5
60 x 5
DL
bar x 10
70 x 5
95 x 5
105 x 3 x 5
less rest time for all- my form was great on everything.
this felt wonderful. resetting back a little and using the smith has changed how I feel about my workout. Whaddya know?
Fri A day
negative chins x 2
body squat x 5
goblet
10 x 5
15 x 5
20 x 10
smith squat
bar x 5
65 x 5
85 x 5
95 x 3 x 5
wide stance
65 x 3 x 5
bench
bar x 5
55 x 5
80 x 5
80 x 5
85 x 1!!
BB row
bar x 5
55 x 5
75 x 2
75 x 3
75 x 2 need to switch to DB???
Mon B day
chin from floor x 1
body squat x 5
goblet
10 x 5
20 x 5
25 x 5
smith
bar x 5
70 x 5
90 x 5
100 x 3 x 5
wide stance
75 x 3 x 5
military
bar x 5
50 x 5
60 x 2 x 5
65 x 1!
SLDL bar x 5
DL
bar x 5
70 x 5
105 x 3 x 5
Well, this will be the end of this thread… Here’s a recap of my goals.
100 Lb bench
benched 85 for 3 Saturday.
1 pull up
did 4 pull ups (with 2 minute rests in between) Saturday.
body weight deadlift
body weight is 135, was pulling 155 x 3 x 5 before I changed my program.
Better squat
this continues to be an issue. Been using the smith and getting an ass kicker leg workout.
Thank you, ladies, for all your advice. I learned so much. This summer, after I graduate, I will be teaching fitness classes a great deal.
This fall, I hope to be in a graduate program, with lots of time to lift!
Good luck to all of you and keep up the excellent work!
Michele
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