Sal's Log

Bigger Stronger Leaner Powerful Women
1

After lurking on this site for far more hours than I care to admit, I’ve decided to cross over to the dark side. I have a not-frequently updated log on Figure Athlete, but frankly I’m sick of that site: there’s no new information and I’m bored. After reading all the logs on T-Nation, I’ve decided I want to grow up to be like you guys!

I’ll be honest, I care about getting leaner. But I also want to get stronger, and basically be more of a bad-ass. I only started lifting “heavy” about 3 months ago, but compared to the women on this site, my numbers are pathetically low. I’ve been doing Wet Wolf’s KISS workout for the past 7 weeks, and am debating between switching to the Half body or trying 5/3/1. My goal is to get stronger while improving my physique, and I’m not sure if 5/3/1 accomplishes both.

I’m graduating early from college in a little under a month, so I’m going to have far too much free time on my hands until I find a job. I’ve been working out at my school gym, which, considering my college is part of the Big Ten, you’d think wouldn’t be so crappy. At least it has a squat rack, which is all I really care about. That said, I’m going to have to find a gym at home, and now that my focus is weight lifting as opposed to cardio, I’m not really sure how to go about finding one.

Wayyyy down the line, I’d really like to try my hand at powerlifting. I’ve pretty much fallen in love with throwing (relatively) big, heavy weights around. I have to remind myself that I have homework to do and articles to edit, or I would probably just hang around the gym forever. I’ve never had a personal training session, so I’m completely self-taught, and I think my form has suffered as a result. I know I have a problem with rounding my back when I deadlift.

Other problems (I promise in future posts I won’t complain so much!): I can do 40 push-ups with a 10-lb plate on my back, but I can’t do a single friggin’ chin-up! My strength, I think, is really uneven. I’ve been using the assisted pull-up machine, which I know isn’t ideal. I’ve heard doing negatives help, but I don’t know how I’d go about doing that in my gym.

I’ve never gone for my 1-rep max (don’t want to do something stupid and injure myself), but my PRs so far are:

Deadlift: 125x3
Squat: 115x6
Shoulder Press: 25 lb DBs x6
Single Leg Deadlift: 30 lb DBs x9
Incline Bench Press (I’ve never done flat): 30 lb DBs x9
Chin-up: 1 w/ 22 lbs assistance (grrrrr)

Oh, and I’m 5’3, 112 lbs.

2

Welcome! I think most of the ladies here will recommend 5/3/1. Haven’t tried it myself but it looks pretty solid and if you want to try powerlifting, it’s a better bet than WW’s programmes.

And yeah, most women have a tough time with pull-ups and chins. There are a few here who are awesome at them but sadly I’m not one. Assisted pull-ups with a woody band are generally considered better than a machine, although it depends what you have available (does your gym have a basic chinning bar, or just the machine?)

You’ll get a lot of good advice here so don’t be afraid to ask, and post photos and vids if you want your form checked out.

3

Hey there!

I did that WW workout for awhile and liked it. But getting lean isn’t/wasn’t my focus so I can’t really comment there. Right now I’m easing onto a 5/3/1 plan, but again my goal is strength not fat loss.

As for the chinups, here’s what worked for me. Get a chinup bar for your home – I’ve got this one that you can just pop in and out of a doorway:

Then get a pair of #1 mini Iron Woody bands (they are purple) for $18.00.

http://www.ironwoodyfitness.com/fitness-bands.php

At first, you can use both bands if you need the extra lift. Then graduate to one band, then no bands. I weigh about what you do and needed about 20# of assist when I bought these bands, so I’m pretty sure you don’t need to spring for the expensive “pull-up packages” either.

Then just bang out chinups whenever you are bored. Shoot for some every day. You’ll be able to do an unassisted chin before you know it. I just banged out 5 unassisted chins on my pull-up bar between typing these paragraphs just to make sure I wasn’t talking smack with nothing to back it up.

:slight_smile:

4

I can tell you from personal experience that lifting shit heavy WILL make you leaner if that is your goal. I dieted for 12 weeks, 900 calories, 1 1/2 hrs cardio, weights 5of7 days and heavy leg workouts 6of7 days and after my fitness show I started training for a PL meet and I got LEANER than at my show, eating 3x as many calories and my beloved carbs! And maybe 30 min a week of cardio. At 5’3 112 how lean are u now? Its awesome that you are already that strong without ever having trained for strength before!

I HIGHLY recommend finding someone to teach you the correct form on all of the exercises you plan on going heavy (especially the big 3). It will not only keep you from getting injured but having spot on form will maximize every ounce of your strength and you dont want to waste it!

5

@cal jones, thanks for the welcome! My gym has a regular bar, but I’m too short to reach it :frowning: It’s also really inconveniently located, sort of in the middle of the gym. The whole thing is really poorly designed.

@kimba, I’ve been following your log…majorly impressed by your chin-up abilities. I think I will take your advice; unfortunately I’m going to have to wait until Christmas Break, as my current door will only be mine for a few more weeks. Have to ship all my stuff home! Maybe I’ll get a chin-up bar and bands as a graduation gift.

@blackwidowgirl, I feel pretty weak compared to the women on this site! It’s good to hear about your PL meet experience. This past summer I was following a plan that had me in the gym 2 hours a day, 6 days a week, and that was just for weight lifting (all isolation stuff, bad bad bad)! On top of that, I was also taking 5 spin classes a week. I’m now doing two 25 minute cardio sessions a week, and lifting 3 times a week, and my body’s definitely much improved.

I got my body fat measured about a week and a half ago with a 3 point caliper test, but I don’t think the woman really knew what she was doing: first she told me I was 12.5%, and I flat out told her she was wrong. A week later she emailed me to tell me she accidentally was looking at the chart for men, and that my body fat percentage is actually 18%.

I really want to get some proper training, but I feel like most trainers, especially for females, are all about cardio and light weight. I’m from the most over-botoxed, cardio-loving trophy wife town in the U.S., so I’m not sure how to find someone who fits my needs. That, and I’m a soon-to-be ex-college student with no income, and no means of paying for these things!

6

Where are you located SWG? If you dont want to broadcast it its cool, maybe send me a message. What did you go to school for? There are some resources to find some hard core gyms in almost every city and Im sure we could find one for you. Once you have learned really good form its all a matter of practice. Just like anything else. The best thing to do if you cant find a trainer in the meantime is to watch video after video on form, and post videos so people who know what they are talking about can help you.

And let me tell you, whether you post in this part where the women will help you, or in the main powerlifting part where guys LOVE to give advice, people will help you as much as they can. There are no question some valuable resources you can cultivate until you can find a trainer that suits you.

And as far as you deciding to do a powerlifting meet in the FAR future, there is no need to feel discouraged or like you have to reach a certain weight to do one! Its not about beating anyone else, because you never know who will or wont show up. Its about making gravity your bitch. :wink:

7

  1. i like your user name…that’s how it should be done

  2. glad you didn’t waste months over there with the cardio bunnies ruining your perfectly rational mind…(like i did)

  3. your FA log speaks volumes…you’ve found you like a strength based approach early on in your training…you will do well here on the dark side

  4. i don’t know shit about strength training but the other girls do. i like lifting heavy things and i will be like them someday soon.

um, i can’t count much higher…so i’ll just say welcome and glad you found us.

and on a side note, hi black widow…you sound interesting too…

8

blackwidow – I go to school right outside Chicago, but I’m leaving in 3 weeks and until then will just stick with the school gym. I’m a political science major, but after interning at a law firm, I’m pretty sure law school isn’t for me. I’m hoping to do something with my passion for health and fitness. Home is Greenwich, CT - where they filmed the Stepford Wives remake. Greenwich housewives attended the movie in costume, although how their attire differed from their usual garb is hard to say…:slight_smile:

talenaah – I wasted years as a cardio bunny; at my worst, I was doing 90 minutes on the elliptical/7 days a week. Now that I’m only doing 50 minutes A WEEK, I’m 10 lbs lighter :slight_smile: Silly cardio bunnies. I’m excited to hang with the REAL cool kids now.

I lift MWF, so yesterday was a cardio day, and today was off. I am NEVER repeating Saturday’s workout. I jump roped for 2 minutes, then hopped on the treadmill for 12 minutes, alternating between 4.0 mph for a minute, and 10.2 mph for a minute: PUKE! Finished up with 2 sets of 30 seconds of jumping jacks, 30 seconds of mountain climbers, 1 set of vertical jumping jacks for 30 seconds and 30 seconds of jump squats. And another minute of jump rope. Blech.

In non-exercise news (hope that’s ok!), last night was fairly epic. We had senior progressives, meaning we did a bar crawl of sorts, except we hopped apartments. Each apartment had a different theme: Italy (vino), the Caribbean (rum), and Mexico (tequila). Needless to say, by the time we left Mexico, things were un poquito out of control. We went to the local bar, and accidentally walked into a burlesque show. I ran into my poli sci TA. Awkward.

The night finished back in my sorority house. I had changed into my pjs, headed down to the dining room, and made myself some hot chocolate with Ghirardelli cocoa powder…mmm. My friend, who had probably consumed somewhere between 15 and 20 drinks throughout the course of the night, proceeds to take the top off my cocoa powder - which is 75% full - and flip it over onto the table. She smeared it everywhere, then took a fistfull and flung it at me and the other people sitting at the table. It escalates into a full-fledged cocoa powder fight. Everyone is covered head to toe in cocoa powder. So is the entire dining room floor. And the walls. And the salad bar.

Took 2 and a half hours to clean up (someone was drunk enough to try the dirty mop water - apparently it tasted just like chocolate milk!), but I just about peed in my pants laughing. Makes me a little sad to be graduating.

9

she’s disgusted with FA

she like lifting heavy

there’s drinking shenanigans

i think i might like this one.

now, post videos so we can pick the hell outta your form.

talenaah, im lookin at you, too.

10

[quote]sweatnotglisten wrote:

I lift MWF, so yesterday was a cardio day, and today was off. I am NEVER repeating Saturday’s workout. I jump roped for 2 minutes, then hopped on the treadmill for 12 minutes, alternating between 4.0 mph for a minute, and 10.2 mph for a minute: PUKE! Finished up with 2 sets of 30 seconds of jumping jacks, 30 seconds of mountain climbers, 1 set of vertical jumping jacks for 30 seconds and 30 seconds of jump squats. And another minute of jump rope. Blech.[/quote]

Darling, that sounds horrifying. If you have to do cardio, why not bust out with a true Tabata session (20 secs. all out, 10 sec. off, 8 rounds. DONE.) Or how about a barbell or dumbbell complex:

[quote]In non-exercise news (hope that’s ok!), last night was fairly epic. We had senior progressives, meaning we did a bar crawl of sorts, except we hopped apartments. Each apartment had a different theme: Italy (vino), the Caribbean (rum), and Mexico (tequila). Needless to say, by the time we left Mexico, things were un poquito out of control. We went to the local bar, and accidentally walked into a burlesque show. I ran into my poli sci TA. Awkward.

The night finished back in my sorority house. I had changed into my pjs, headed down to the dining room, and made myself some hot chocolate with Ghirardelli cocoa powder…mmm. My friend, who had probably consumed somewhere between 15 and 20 drinks throughout the course of the night, proceeds to take the top off my cocoa powder - which is 75% full - and flip it over onto the table. She smeared it everywhere, then took a fistfull and flung it at me and the other people sitting at the table. It escalates into a full-fledged cocoa powder fight. Everyone is covered head to toe in cocoa powder. So is the entire dining room floor. And the walls. And the salad bar.

Took 2 and a half hours to clean up (someone was drunk enough to try the dirty mop water - apparently it tasted just like chocolate milk!), but I just about peed in my pants laughing. Makes me a little sad to be graduating.
[/quote]

A good story is always appreciated! Enjoy your last weeks of crazy-good times.

11

Oh, this is great! You are the same size as Kimba and me, and we can totally kick each others’ asses (read encourage each other). Your first assignment is to do an unassisted chinup. My first assignment is to squat more than you.

Welcome!

12

I WISH I could get more potential clients such as yourself…girls don’t want to get ‘bulky,’ you know? :wink:

13

[quote]arachne12 wrote:
Oh, this is great! You are the same size as Kimba and me, and we can totally kick each others’ asses (read encourage each other). Your first assignment is to do an unassisted chinup. My first assignment is to squat more than you.

Welcome![/quote]

x2

Maybe she can squat more than us at this moment, but she better be hitting legal depth, or else there will be much pointing and laughing.

14

[quote]kimbakimba wrote:
arachne12 wrote:

x2

Maybe she can squat more than us at this moment, but she better be hitting legal depth, or else there will be much pointing and laughing.[/quote]

Oh yeah, I was going to wait until the first video to totally bust her on depth. Speaking of which does she know about the naked chinup video requirement?

15

Just got back from class. Went to the gym at 8:45 am, after going to bed at 2, so not ideal, but still got a decent workout.

DB shoulder press: 5x5, 25 lb DBs
Single Leg Deadlifts: 1x5, 35 lb DBs, 4x5,30 lb DBS (my grip and balance aren’t strong enough yet for the 35s)
5x5 chinups, 35 lbs assistance (need to get me some bands!)
5x5 ab wheel roll-outs
…And the highly controversial squats: 5x5 @115 lbs, and one for the hell of it at 135 lbs…not sure I got low enough on that one.

Arachne and Kimba - There’s no mirror near the squat rack, so what I do is 5 or so bodyweight squats in front of the mirror so I can find where I’m supposed to feel it. I THINK i’m going low enough, but obviously I gotsta prove it via video. How do you guys go about filming? Camera? Cellphone? I probably will chicken out until I go to a gym without all my scary male classmates. But if I ask some guy to watch and make sure I’m going to parallel, and then report back, will that at least give me some cred?

And can’t do a naked chin-up video until I can do an unassisted chin-up! Assisted naked chin-ups are SO not sexy.

16

Cbear, you lift insane amounts AND you are a redhead (redhead love) AND you’re tight with one of my favorite literary characters(^nerd). I want to be just like you when I’m all growed up! And I hope you don’t mind me treading on your territory.

mom-in-MD, move to Connecticut! It’s got, um, lots of trees? I keep trying to convince my sorority sisters to lift heavy, but they all insist they’ll hulk out. Meanwhile, I’m vain, and I constantly check the mirror to make sure my biceps haven’t vanished overnight.

Just checked. Nope, still there! :slight_smile:

17

Connecticut is beautiful. Have to agree about the trees.

Oh, sorority girls. I see them come downstairs sometimes to the weight room. Is she going to lift? Is she? Is she? Nope, a few sets of lackadaisical curls.
The way I see it, they have everything they want already. Training is for people who want something more.

Nice squats.

18

[quote]sweatnotglisten wrote:

Arachne and Kimba - There’s no mirror near the squat rack, so what I do is 5 or so bodyweight squats in front of the mirror so I can find where I’m supposed to feel it. I THINK i’m going low enough, but obviously I gotsta prove it via video. How do you guys go about filming? Camera? Cellphone? I probably will chicken out until I go to a gym without all my scary male classmates. But if I ask some guy to watch and make sure I’m going to parallel, and then report back, will that at least give me some cred?[/quote]

Small camera, set up with a gorillapod so it can balance on anything/I can tie it to a rack:

Just ask some guy to video your ass doing a squat. Believe me, that sort of help would be EASY to find.

And mirrors are evil when squatting. There is one right in front of me, and I have to try hard to not look at it.

19

Well I was ‘mom in maine,’ before! haha

We lived up north for almost 5 years and LOVED IT!! Maine is beautiful…cold, but beautiful! :slight_smile:

20

Nice db press. We’ll have to trust you on the squats. Kimba and I are just bitter cuz once we video’d we each found out we were doing all sorts of cheating bs and had to start all over. I use a video camera and I just lay it on a bench pointed in my general direction. I would think a cell would be harder to orient.

Have a great day!