Sunday (Leg day)
Lots of warm-ups…
165 x 3 x3 Back squat
155 x 2 x 2 Back squat
145 x 2 x 2 Back squat
135 x 3 x3 Ex wide back squats
15?s x 10/leg x 3 Bulgarian split-squats w/dbells
Body weight x 8/leg Pistol squats on a box
Monday (Chest Day)
90 x 3 x 5 Wider grip bench
10?s x 10 x 4 Rear delt raises supersetted w/
Bodyweight x 10 x 3 pushups
45 x 15 x 3 Tricep pushdowns
Ran two miles
Tuesday (Back Day)
135 x 5 x 1 Sumo deadlift
155 x 5 x 1 Sumo deadlift
185 x 3 x 1 Sumo deadlift
195 x 3 x 1 Sumo deadlift
215 x 3 x 5 Sumo deadlift
135 x 5 x 1 Rack pulls (short ROM)
185 x 5 x 3 Rack pulls (small ROM)
130 x 5 x 5 Bent barbell rows
20 x 3 Crunches
You are one powerful lady! keep it up! Looking forward to seeing your progress.
[quote]theBeth wrote:
You are one powerful lady! keep it up! Looking forward to seeing your progress.[/quote]
Thank you so much for your praise. Also, your biceps are crazy. I can’t even talk about biceps…
Wednesday (rest day)
Thursday (lighter leg day)
135 x 3 x 1 Back squats
145 x 4 x 5 Back squats
135 x 8 x 4 RDLs
3 plates x 10 x 1 Leg press
3 plates (+10) x 10 x 1 Leg press
3 plates (+20) x 10 x 1 Leg pess
3 plates (+ 35) x 10 x 1 Leg press
70 x 10 x 4 Leg extensions
45 x 10 x 3 Goblet squats
Friday (rest day).
Today (cardio-ishness w/upper body focus). Not gonna lie, I was sweating a lot and felt like this should have been easier for me.
Barbell complex routine x 4 (completed in about 18 minutes). And nope, have not added weight yet to the bar.
10 Wide grip high pulls
10 Hang clean and jerks
10 Front squats
10 Push-ups (obviously no bar was used)
65 x 10 x 3 Good girls (more for stretching since I felt so tight and brittle and sore)
60 x 10 x 3 Bad girls
Several attempts at biceps
A few more push-ups…
50+ x 10 x 3 KB swings
1 legged RDLs with 8 pound dbells (trying to get better at balance work)
This is just a few blocks from where I now live. All moved in and really enjoying the transition. Thought I would freak out a lot more. Well, we’ll see when the semester starts next week
Gosh. You are so cute.
[quote]kpsnap wrote:
Gosh. You are so cute.[/quote]
Oh Snap, that is really nice of you to say. And it made me smile. How’s training/cutting/prepping going? I need to get caught up on logs (had hassles getting internet and other things in life settled). Wishing you a super-duper week.
-R
Leg Day.
135 x 3 x 1 Back squat
155 x 3 x 1 Back squat
170 x 3 x 3 Back squat
170 x 2 x 1 (failed on rep 3) Back squat
155 x 3 x 1 Back squat
95 x 5 x 3 Sumo wide squats
75 x 10 x 4 Leg extensions
Split squats (25 dbells x 10/leg x 3)
22 lb Kbell circuit with 1 armed kbell swings x 10/arm and overhead kbell swings x 10) 4 times
Went home tired and sweaty. Felt kinda anxious today at the gym and had a hard time feeling confident. Also, once I failed on that third rep, I had a hard time not worrying that it would happen again on much lighter weight. A little bit of a basket case but I think I am just feeling a little nervous about classes starting tomorrow. I am also having some problems unracking off the hooks in the squat rack at my new gym. I have to put one foot in front of the other to feel like I can lift it off properly and I usually never have to do this. My option for bar placement is either way too low or slightly too high. So, tomorrow will hopefully be a bit better Here’s to hoping.
[quote]rfstef2 wrote:
Went home tired and sweaty. Felt kinda anxious today at the gym and had a hard time feeling confident. Also, once I failed on that third rep, I had a hard time not worrying that it would happen again on much lighter weight. A little bit of a basket case but I think I am just feeling a little nervous about classes starting tomorrow. I am also having some problems unracking off the hooks in the squat rack at my new gym. I have to put one foot in front of the other to feel like I can lift it off properly and I usually never have to do this. My option for bar placement is either way too low or slightly too high. So, tomorrow will hopefully be a bit better Here’s to hoping.[/quote]
Oof. I had days like that and failing on a squat is awful. Don’t let it get to you. As for unracking the bar, that’s how I used to do it. It’s not the worst thing to do, but it’s not the best: try starting the bar on lower pegs. If you’re an awkward height like me (5’6), then some squat racks are either too high or too low.
[quote]Seachel_25 wrote:
[quote]rfstef2 wrote:
Went home tired and sweaty. Felt kinda anxious today at the gym and had a hard time feeling confident. Also, once I failed on that third rep, I had a hard time not worrying that it would happen again on much lighter weight. A little bit of a basket case but I think I am just feeling a little nervous about classes starting tomorrow. I am also having some problems unracking off the hooks in the squat rack at my new gym. I have to put one foot in front of the other to feel like I can lift it off properly and I usually never have to do this. My option for bar placement is either way too low or slightly too high. So, tomorrow will hopefully be a bit better Here’s to hoping.[/quote]
Oof. I had days like that and failing on a squat is awful. Don’t let it get to you. As for unracking the bar, that’s how I used to do it. It’s not the worst thing to do, but it’s not the best: try starting the bar on lower pegs. If you’re an awkward height like me (5’6), then some squat racks are either too high or too low. [/quote]
I will try to not allow the failed squat to get to me (thanks for the pep chat). It’s odd because a fail isn’t that bad (I’ll just try it again, right)? However, it leaves this question in my mind about when the next fail will happen. Yeah, I really don’t like the foot in front of the other method…and, the next peg down hits right below where my nipple sits…soooo, it’s kinda low in terms of getting under it comfortably. I am an inch shorter than you and the squat rack has those multi-peg things, not the individual hooks (that I am used to). I will just keep trying to get more comfortable unracking so that it doesn’t throw me off before I even begin the squat. Okay, gonna check out your log now.
Put it this way: a fail doesn’t have to be bad. With proper precautions, like a spotter and safety bars to catch the weight, a fail isn’t awful. But I’ve dropped 425lbs with a spotter and safety bars and it still sucked balls.
For the peg-situation: you can always start with it lower, and count the getting underneath it and lifting up into an upright position as a rep.
Huh, never considered the 2nd. May try it. Will report.
[quote]HeavyTriple wrote:
[quote]DSSG wrote:
[quote]rfstef2 wrote:
Back day.
195 x 3 x 1 Sumo deadlifts
210 x 3 x 1 Sumo deadlifts
221 (90%) x 4 x 1 Sumo deadlifts (rep 3, I swear I heard a crackling sound/felt a crackling sensation - not painful per se…and those water shoes, not so great today)
155 x 3 x 3 w/20 lb chains per side Deadlifts
80 x 10 x 5 Straight arm lat push-downs
65 x 5 x 5 Hang cleans
85 x 3 x 3 Hang cleans
Farmers walks with 56 lb kbells 5 x down and back Crossfit room
56 x 10 x 3 Kbell swings
AND, I found some new lifting shoes which are super flat and really snug.
I also discovered an old deadlift video from 9 months ago (HORRIFYING - I was like cringing and laughing at the same time):
Rachel 205x3 Sumo DL - YouTube
Today’s PR was a bit better (although still some rounding :-/ ):
You are rounding because your hips are rising first. Try to arch really fucking hard, and push out to the sides when trying to break the weight off the floor. Along with the other obvious cues that should be memorized without thinking about it. And of course pulling the chest up, and back. [/quote]
These are all cues she’s aware of, but at a certain point, you just have to do what allows you to lift the weight. Her upper back rounding isn’t putting her at any appreciable risk, so I’m OK with it.[/quote]
Wow, this is a major late response from me. I was just pointing it out, not saying it is dangerous, or anything.
Been forever and a day…
So, been having left hip/joint issues that I think are related to wide sumo-deadlifting, sumo-squatting, sumo-kbelling, etc. ? using extra wide stance too much for me. So about two weeks ago, I had a firecrackerish experience in the left hip/joint/lower back quadrant area. It freaked me out a lot and it hurt pretty badly that night.
Over the next few days, I rested and engaged in baby weight lifting (not weight lifting babies, using baby weights hovering around body weight for back stuff and staying around 80% of my max for squat). Have not done anything sumo stance since…been reading about the SI joint and have decided to train conventional for a while and then ease my way back into an alternating heavier sumo schedule.
A few ?experts? suggested training sumo for no more than 8 weeks at a time and then rotating in conventional deads to reduce hip soreness/problems. Been trying to do some more cardio and focus on a speedy recovery. I have also been spending a lot of time stretching, tennis ball rolling, foam rolling, oh, and I began power yoga again.
Saturday had a good squat day (145 max) and did some RDLs and conventional DLs to test the waters. Mixed in some leg press and leg extensions.
Sunday, did 5 (10 reps of each) rounds of barbell complexes in about 20 minutes. This included: sumo high pulls, hang clean and jerk, front squats, straight leg DLs, and side to side push-ups. This was very fun for me and my traps and arms were on fire. I realize that doing barbell complexes with just the bar is not impressive; therefore, I will add a little weight next time.
Today, tried a light back day. Conventional deadlifts felt good, went up to 175 x 2 a few times. I was super nervous. Have not done more than 125 since the firecracker incident. Did a circuit of row variations x 3 as a circuit and ended with some jackknife push-ups with the big yoga ball.
Feel frustrated with myself and at times, think that maybe this is the time to focus on nutrition, cutting, and potentially some type of figure comp. Part of me loathes the idea, but part of me thinks that trying to lift big right now is not a good idea.
In other news?this semester is going very well. I love my new job and my students are great. I am very fortunate to truly enjoy my work.
She’s still lifting, folks!
Squat this week was 150x3x6
Okay, quick post…
Squat day today.
151 x 3 x 10
4 plates leg press 3 x 12
40 x 12/leg x 3 reverse lunges
12 x 3 leg curls
Starting to feel strongish again. Left hip/joint is being less problematic.
Since last post…been trying to do some volume at lower weights and have been doing Crossfit 2/week. I guess my current goal is to get stronger and maybe leaner. Still contemplating the second