I ended up doing this on Saturday instead of Friday.
Stiff Leg Deadlifts 3x8x135
Lumberjack Squats Squats 3x8x80
Goblet Squats 3x8x55
Close Grip Bench Press 1x8x65, 4x5x85
Instead of rope press downs I am supposed to do Weighted bench dips but I completely forgot, lol. I’m going to get those in at home today, though they won’t be weighted I havn’t done these in awhile though, it will be good to break myself in.
This morning I did my hour of spinning… did I ever mention I do spinning twice a week for an hour?
Well I do
This week I have a final on Friday so it is possible as that day gets closer that my workouts may suffer but I think doing well on a final is worth it.
[quote]dianab wrote:
Hey Rhonda, nice deads!
You are right, the stance on your squat plays a big role in which part of the quads are stressed. The power squat (wide stance) uses the adductor muscle group extensivley, so you will def. feel it in the inner thighs! I think this is thew king of all squats, I do the drop and clean and it hits just about every muscle from your ankles to your wrists. And leaves you pleasantly numb for a few hours afterwards!
db[/quote]
Thanks Diana!
I think I am going to change my stance while doing squats to the wider stance just because I work out my quads so much doing other kinds of squats that I think the change will be good, plus it is much harder for me with the wider stance, so I figure I might as well get good at it
[quote]Renton wrote:
Ronda - Top video of deadlifting 155. IMO you made it look real easy! What’s your 1RM?[/quote]
I’m pretty sure I can lift more then 155lb but as of right now my 1RM is 155. I have been making it a point to try to increase it every week or every two weeks, depending on how it feels at the time. I’m usually over conscience about my positioning while doing this lift so that is why I tend to increase slowly. Next week I am going to try 155-165 and see how that goes
[quote]rondastarr wrote:
Renton wrote:
Ronda - Top video of deadlifting 155. IMO you made it look real easy! What’s your 1RM?
I’m pretty sure I can lift more then 155lb but as of right now my 1RM is 155. I have been making it a point to try to increase it every week or every two weeks, depending on how it feels at the time. I’m usually over conscience about my positioning while doing this lift so that is why I tend to increase slowly. Next week I am going to try 155-165 and see how that goes
[/quote]
Your form looked good and the weight looked easy. I don’t think you will have a problem with 165lb. You could go heavier but as long as you increase every week that is great.
[quote]cvb wrote:
rondastarr wrote:
Renton wrote:
Ronda - Top video of deadlifting 155. IMO you made it look real easy! What’s your 1RM?
I’m pretty sure I can lift more then 155lb but as of right now my 1RM is 155. I have been making it a point to try to increase it every week or every two weeks, depending on how it feels at the time. I’m usually over conscience about my positioning while doing this lift so that is why I tend to increase slowly. Next week I am going to try 155-165 and see how that goes
Your form looked good and the weight looked easy. I don’t think you will have a problem with 165lb. You could go heavier but as long as you increase every week that is great.
Claire[/quote]
Absolutely! The form was fine, and Ronda you really did make that weight look easy. I’d guess 180 for 1 rep wouldn’t be out of the question.
Ronda! It’s been a little while. As usual, your form does look great. I agree with Renton and the 180 single. Sometimes it takes a while for our confidence to catch up with our strength. I had the same issue and one day decided not to let it get to me and I ripped the bar off the ground for a 40#PR. I see you doing the same.
[quote]rondastarr wrote:
dianab wrote:
Hey Rhonda, nice deads!
You are right, the stance on your squat plays a big role in which part of the quads are stressed. The power squat (wide stance) uses the adductor muscle group extensivley, so you will def. feel it in the inner thighs! I think this is thew king of all squats, I do the drop and clean and it hits just about every muscle from your ankles to your wrists. And leaves you pleasantly numb for a few hours afterwards!
db
Thanks Diana!
I think I am going to change my stance while doing squats to the wider stance just because I work out my quads so much doing other kinds of squats that I think the change will be good, plus it is much harder for me with the wider stance, so I figure I might as well get good at it
[/quote]
I just wanted to quickly ask you something about your squats. Are you feeling it mostly in your quads when you do them? Women tend to rock onto their toes when squatting and make it a quad movement when you should be firing through with your hips/glutes. Not sure if that’s what is happening but if it is, I’d maybe try pull-through type movements. Wider stance is a great idea too. I find I have to change it up a bit though as this is hard on the hips.
Anyhow, sorry if I was jumping the gun but the quads thing really jumped out at me an nobody had touched on it.
Kicking ass as usual I see. Always a pleasure to see what you are up to. Great log:)
[quote]cvb wrote:
Your form looked good and the weight looked easy. I don’t think you will have a problem with 165lb. You could go heavier but as long as you increase every week that is great.
Claire[/quote]
Thanks Claire!
Yeah, I think this week I will start out on 155lb and move up to 165lbs for the last 3 sets and see how that goes
I just wanted to quickly ask you something about your squats. Are you feeling it mostly in your quads when you do them? Women tend to rock onto their toes when squatting and make it a quad movement when you should be firing through with your hips/glutes. Not sure if that’s what is happening but if it is, I’d maybe try pull-through type movements. Wider stance is a great idea too. I find I have to change it up a bit though as this is hard on the hips.
Anyhow, sorry if I was jumping the gun but the quads thing really jumped out at me an nobody had touched on it.
Kicking ass as usual I see. Always a pleasure to see what you are up to. Great log:)
Susan[/quote]
I kinda feel it all through my legs, hams and quads. Though remember, I am not doing a regular squat with a barbell, I am currently doing a seated squat because I was having trouble getting my back position right. I am hoping that meeting with my trainer over the holidays will give me a chance the get it right so I can move on to regular sqauts and leave the machine behind.
I am steadily increasing my DL and hope to test my PR over the holidays, though I maight make 180lbs before then
Usually I also do One Arm DB Rows 5x5 and Neutral Grip DB Press 3x8 but tonight was the night that everyone and there brother was at the gym. So many in fact that I would have had to stand in a line to get at the free weights, and that wasn’t going to happen.
You see this morning when I usually go, we were having a bit of an ice storm and I wasn’t will to test the roads out at 4am, so I waited until tonight… That isn’t going to happen again.
I did try to use a chest press machine, which I haven’t used in forever. I really went up in weight on it, all the way to 110lbs. It was nice to see the difference, however I think I may have done something to my shoulder. I don’t know how I ever used that machine before because now it just feel weird, and somewhat painful so my shoulder says pops many motrin
I know you can get 180, probably today if you tried. Our numbers are pretty close (but you’re definitely stronger, and your DLs are much prettier than mine) and I had a 175 PR a few weeks ago. You just have to go out and do it.
I’m with susan on the wider stance and pull throughs. I feel like some of those assistance type moves (pull through, GM) are helping me feel squats/DLs more through my my glutes/hips.
Once again I did what I said I would not do…
I went to the gym in the evening…
Squat 5x5x270
Stiff Leg Deadlift 3x8x135
Seated Leg Press 3x8x115
Barbell Curls 3x8x50
DB Hammer Curls 2x8x25, 2x4x30
I got rather annoyed while doing SLDL and actaully had to tell some of the men wandering in too close proximity to me to give me some room. They were close enough that one actually hit the three 45 lb plates I had stacked to stand on while I was lifting.
It’s not like they didn’t have tons of room to walk around or other places to stand but the just “had” to stand right there. At least when I asked them to give me some room they did. Be crowded makes me fiesty.
Funny how much the change in time affects our performance. We all have our times that we function best at. If I could find a time to function where I could hit squats at 270 for 5x5, I’d be doing it too. Nice work.
The guys usually leave you alone when they figure out you mean business. Looks like you’ve established that. lol
[quote]MsM wrote:
Funny how much the change in time affects our performance. We all have our times that we function best at. If I could find a time to function where I could hit squats at 270 for 5x5, I’d be doing it too. Nice work.
The guys usually leave you alone when they figure out you mean business. Looks like you’ve established that. lol
Once again, some great squats.
Susan[/quote]
Thanks Susan!
Though remember, those squats are not “real” squats, they are with a machine for now, so I don’t think they count. Soon though, soon I will be doing regular squats, I doubt anywhere near 270lbs though
Deadlifts 1x5x155, 1x5x160, 1x5x165 2x5x170… so I guess 180lbs isn’t that far off
Bent Over Barbell Row 3x8x65
Lat Pull Downs(To front of Chest) 1x8x80, 2x8x90, 2x5x80
4 Cable Rows 1x8x90, 2x8x80
I always start off my routine with DLs because I want to be fresh for that lift. I increased my lift 10lbs from last week and I am sure I won’t have a problem with 180lbs, though I would perfer 170lbs to be a bit easier before I move on.
Even though I use straps and gloves I have to say that that 170lbs really killed my grip strength for the rest of my work out. My wrists are sore and I broke a bunch of blood vessels in my hands and wrist, I’m not sure if this is normal but it seems to me that the main thing that is holding me back from lifting more is my grip strength, so as long as this doesn’t keep happening I don’t mind a few bruises and some soreness, as long as I am getting something out of it
One funny thing was that there was this guy, probably in his 50s, watching me load the barbell when I was starting to DL. He asked me if I was really going to lift that because he couldn’t even lift that much. Now it was not like he was Mr. Fit or anything, but still it made me smile. He asked me if I was strong and I said I was trying to get stronger and he said that he could tell. That was kinda nice to hear though.
Though I also felt kinda bad, like I might have crushed his masculinity into the ground, because he kept coming back to watch me lift and just kepting shaking his head. Here I thought I was invisible or the butt of jokes at my gym, I had no idea that anyone was watching.
Deadlifts 1x5x155, 1x5x160, 1x5x165 2x5x170… so I guess 180lbs isn’t that far off
Bent Over Barbell Row 3x8x65
Lat Pull Downs(To front of Chest) 1x8x80, 2x8x90, 2x5x80
4 Cable Rows 1x8x90, 2x8x80
I always start off my routine with DLs because I want to be fresh for that lift. I increased my lift 10lbs from last week and I am sure I won’t have a problem with 180lbs, though I would perfer 170lbs to be a bit easier before I move on.
Even though I use straps and gloves I have to say that that 170lbs really killed my grip strength for the rest of my work out. My wrists are sore and I broke a bunch of blood vessels in my hands and wrist, I’m not sure if this is normal but it seems to me that the main thing that is holding me back from lifting more is my grip strength, so as long as this doesn’t keep happening I don’t mind a few bruises and some soreness, as long as I am getting something out of it
One funny thing was that there was this guy, probably in his 50s, watching me load the barbell when I was starting to DL. He asked me if I was really going to lift that because he couldn’t even lift that much. Now it was not like he was Mr. Fit or anything, but still it made me smile. He asked me if I was strong and I said I was trying to get stronger and he said that he could tell. That was kinda nice to hear though.
Though I also felt kinda bad, like I might have crushed his masculinity into the ground, because he kept coming back to watch me lift and just kepting shaking his head. Here I thought I was invisible or the butt of jokes at my gym, I had no idea that anyone was watching.
[/quote]
Wicked work on the deads - if you’re pulling 2x5x170 then a 1 rep 180 is easily within your grasp. Nice work.
A few bust blood vessels shows you are working hard. They’ll heal! Personally I never use gloves and only use straps when I’m at my absolute max and still have sets to go. Some grip work may well be in order - have you tried a powerball?
As far as the guy watching you - from a guys perspective I don’t think you busted his ego at all. Us guys are far more impressed than we normally let on when we see girls lifting heavy. I was watching one of the FC’s at my gym training legs the other day - she was seriously busting her ass at the squat rack. It’s inspirational to see anyone, male or female, really pushing themselves. I don’t get a bruised ego or jealous or anything, I just get inspired to work even harder myself.
I’ll bet more people are watching and getting some inspiration from you than you think. I only realised people do that with me a week or so ago when (after a major deadlifting session) I walked in the day after and about half a dozen people commented on what I’d been lifting. Don’t get caught up in paranoia that you are the butt of jokes - you’re not. I’ll guarantee you are inspiring people.
I don’t use gloves or straps when dling (not allowed in competition) and have never had problems with my wrist (while dling).
Maybe do some forearm and wrist work. Also, try using wrist wraps for the heavier weights. [/quote]
Thanks!
I’m not sure my wrist problem has to with the Dling but I think it may aggravate it, not that I am going stop DLing or anything
It bothers me mainly when doing any kind of curl work. I am going to lay off that for a week and see if the inflammation subsides.
[quote]Renton wrote:
Wicked work on the deads - if you’re pulling 2x5x170 then a 1 rep 180 is easily within your grasp. Nice work.
A few bust blood vessels shows you are working hard. They’ll heal! Personally I never use gloves and only use straps when I’m at my absolute max and still have sets to go. Some grip work may well be in order - have you tried a powerball?
As far as the guy watching you - from a guys perspective I don’t think you busted his ego at all. Us guys are far more impressed than we normally let on when we see girls lifting heavy. I was watching one of the FC’s at my gym training legs the other day - she was seriously busting her ass at the squat rack. It’s inspirational to see anyone, male or female, really pushing themselves. I don’t get a bruised ego or jealous or anything, I just get inspired to work even harder myself.
I’ll bet more people are watching and getting some inspiration from you than you think. I only realised people do that with me a week or so ago when (after a major deadlifting session) I walked in the day after and about half a dozen people commented on what I’d been lifting. Don’t get caught up in paranoia that you are the butt of jokes - you’re not. I’ll guarantee you are inspiring people.[/quote]
My trianer said the exact same thing about the broken blood vessels in his text message, “great job, they’ll heal”, lol.
I use gloves because I don’t want calluses. I have a few on my fingers but nothing noticable. I may lift heavy but I still want pretty girl hands
I use the straps because my work out suffers due to my lack of grip strength. I simply cannot hold on to anymore. A powerball? Is that something you squeeze? I have not tried that but found one when you mentioned it. It kinda hurts my wrist right now, but they have been bothering me latley but hopefully once that inflammation goes away I will be able to benefit from that.
Well I’m not sure if I am inspirational to anyone, though the thought of it makes me feel better, thanks.
I havn’t done these in awhile though, it will be good to break myself in.