[quote]brute_fury wrote:
oh! and i forgot, how did you start doing kroc rows? i’d like to start but don’t know what number to start with or what[/quote]
I’d start with a weight you can row for 12 with good form. Make sure you do a couple warm up sets
I know your a strong girl. If I was on my computer i would go look at your log. Since I am on the good
old iPhone (apple and AT&T you can mail me a check please or free phone service for a year) lol
let’s pick a number 50
let’s say you got 16 (make sure u take a nice long rest between arms)
i would do two additional sets u might get 12 then 8 buts that’s ok
stick with same weight next time
Say you got 20
then I would do one additional set
I would stick to same
weight next
time
Say you got 25 or up the next week i would go up aleast 5
you could do an extra set it you like after a long rest
I will also do 3x6-8 with a tempo then have th do one set
to failure
Now how to them into program. I like to do them
on deadlift day.
A bench or press day would be fine as well
Molly had great success getting ready
for her last powerlifting meet by doing 5 3 1 m w f
then coming in sat doing some
dragging and doing a set of kroc rows
These are just some ideas there are many other ways to do this. The main thing is you tax the upper back hard.
If your grip fails first by all means use straps unless grip is an issue on your
pull.
The ignorant biatch was there being VERY loud in the assisted pull-up machine. Why? She didn’t piss in my cheerios by talking to me though, so good.
5/3/1 Bench
1x5 @90lbs
1x3 @105lbs
1x6 @118lbs
I had a random person spot me. First time I have had anyone spot besides my gym partner. I kind of worried he would jump in when I didn’t need help, but he was really good. He spotted my 7th rep when I legitimately needed it and used a really light touch. He gave me a motivational speech though for the entire set which was distracting.
Dips
1x6bw
1x5 w/5lbs
1x5 w10lbs
1x5 w/25lbs*
*Why can I not do these for more than one set? I tried them on a deload week and got 4 sets. I think my pecs are weak little shits.
My pecs were fried but my triceps felt like a walk in the park
So about once a month I freak out and get really pessimistic and shitty about my training. It always happens, without fail, the Friday before my deload week. I think its a combination of training heavy for 3 weeks, being exhausted, and, honestly, PMS. On these days, I really have to work myself up and give myself a pep-talk to get motivated which is really rare because I usually look forward to training. Anyway, today was that day. I thought I would get 3 reps working set, 4 maybe
Squats
1x5 @165lbs
1x3 @185lbs
1x6 @207.5
*SURPRISE VICTORY!!! Boo-YAh Fuck yeah. I rallied like I haven’t in a really long time, and I pulled off double the reps that I thought I was going to get.
Front Squats
5x5 @95lbs
I am just learning how to do these. They feel weird. The require a lot more balance and grace that I don’t implement when banging out back squats. They got easier as I went through the sets though, so hooray!
Good-mornings
3x5 @45bs(bar)
Also, a first. These felt more natural.
Here’s a though: I want to start incorporating some Olympic lifts. The crapness is that my gym has no bumper plates or platforms. Hmm what to do?
I am not even going to use this amazing workout as an excuse to pig out this weekend. I just need to eat like my ancestors. I am tired of storing this extra fat because I don’t have the patience for the way it slows me down. Plus, I want more pull-ups dammit! Blugh. Only 5 more lbs until I’m back to normal. More cardio tomorrow.
awesome squats. I wish I had girls like you in my gym. 5x5 @ 95lbs on the FSQT is also very impressive. Olympic lifts can be a bitch without bumpers, but they are doable. I am an Oly lifter myself and it has come down to me buying my own weight set and building my own platform for my garage come spring. Anyways, if you want to consider the Oly lifts, I would focus them from the hang. Technically, the hang clean and the hang snatch are much easier to learn than from the floor.
Hang snatch/hang clean video from Dick Patterson, a fav. lifter of mine. Focus on the movements from above the knee, only catch it in a quarter squat, and obviously you don’t to the jerk portion.
Yes, I have “micro plates”. They’re really metal washers that fit around the barbell, and they’ve been seriously invaluable to my training. They’re 10oz each and I have 4, so that makes 2.5lbs. When 5/3/1 calls for a weirdy weight like 207, I can actually come as close as possible to it instead of having to round all the way up to 210 from 205 last month. They’re especially useful on Press and Bench press.
I just wanted to take a second to let you know that I showed your squat video to my husband and his reply was “Wow you don’t need to be Huge to be Strong”. He’s looking at my workouts and strenght goals with a new light thanks to you. Plus he thinks your hot, which I agree - so keep up the good work and don’t fret those 5-10lbs so much. Keep the food clean and weights heavy
cheers
N
Thanks nlmain! I really don’t stress the extra weight much. I just want to feel as healthy and athletic as I can, and I know the way to that is a clean diet. My biggest reason for obsessing about my diet is because I want to stay healthy in the long run and keep my insulin resistance low.
[quote]owlie wrote:
oh and here’s a back progress picture from last night
I’m not sure much has changed, but I think I am getting better at posing my back[/quote]
sexy.
Your progress is coming along nicely. You are spot on w/ the diet: it is everything physique-wise. Whatever it is I am doing, whether it is a fat loss phase during 5/3/1, or a mass gain during 5/3/1, it really all comes down to diet, and I have noticed this in how I look.
back’s looking awesome!! see how ur right shoulder is tensed up higher than ur left?? getting that elbow down and out a bit and letting that shoulder/trap relax down a bit will help get that lat out and get a more even pic. do you have any rotator cuff issues or tend to “lead” with that side when you do pullups and stuff? i just ask cuz i have that same exact problem and despite looking for info for ages still am not sure what to do about it. i assume mine is an issue from playing years and years of throwing, swinging sports.
I have exactly that, only worse, and in my case it has nothing to do with sports. My dad and I both carry our shoulders crooked. It’s a pain on squats when I realize that the bar is always slanted diagonally.
Try to find someone to help you learn the Oly lifts. I had someone teach me and it was extremely helpful. I only learned Oly clean and press (both from the hang and floor). Would like to learn the snatch . . .
[quote]debraD wrote:
Your avatar is making me hungry.[/quote]
Haha that’s what I was aiming for!
Thanks guys, I am really trying to be a purist and get back to ideal habits when it comes to nutrition, and I think its starting to show. I went through a very strict, pure eating phase when I first decided to get healthy, and during that time its like I discovered a new plane of existence. I never knew living could feel so great. Recently, I have back slid a little. It gets frustrating to bust my ass so hard only to have everything covered in fat.
[quote]dejavued wrote:
hell yeah on nailing that top squat set owl!!!
back’s looking awesome!! see how ur right shoulder is tensed up higher than ur left?? getting that elbow down and out a bit and letting that shoulder/trap relax down a bit will help get that lat out and get a more even pic. do you have any rotator cuff issues or tend to “lead” with that side when you do pullups and stuff? i just ask cuz i have that same exact problem and despite looking for info for ages still am not sure what to do about it. i assume mine is an issue from playing years and years of throwing, swinging sports.
[/quote]
I have a really interesting condition called nystagmus which means my eyes sort of vibrate. This makes it difficult for me to focus, for extremely long periods of time, on something further away then, say a person at casual chatting distance. There’s a “null” point where my eyes would stabilize on the left side of my field of vision, so growing up I would habitually tilt my head and neck to the right. In turn, I would lead with my left shoulder most of the time. I had surgery about 2 years ago that centered the null point a little more but I still tilt my head/neck when driving, looking at things in the distance etc. It has been a struggle for me to make sure my head position is correct when lifting, but gaining strength in my neck has made it far easier for me to correct the problem on a day to day basis. This probably explains the imbalance. It bugs me, but I know if I aggressively focus on it, it will continue to improve.
