[quote]skyel7 wrote:
mmgalb727 wrote:
You’re welcome Skye! But note that depth is just what you need to for the lift to qualify as “good” at a PL-ing meet… you can always go lower if you can ;D
Ah, I see. The nutbags(trainers) at my gym do not know that. I asked one of them to check my depth and he said I didn’t need to go lower than parallel and when he demo-ed, all he was doing was quarter squats.
I guess that was the end of that conversation. 
[/quote]
Haha sounds about right! =D
[quote]Sindie wrote:
whoa! i just found your journal, you are spectacular!
i have the same dead and chin/pull up goal as you, but i’m a bit bigger size wise. lady you are impressive!!
can’t wait to see your progress too :P[/quote]
Hi Sindie,
Thanks for stopping by. Ironically, I read your journal last night…lol. I must say, I’m rather envious of your strength AND size. I wish I’d started this a year ago, I guess everything happens for a reason.
I’ll definately check in on you to see how you’re doing, goalwise.
Yesterday’s workout: Hill sprints -12 waves.
Today’s workout:
Rows 1x6(35),1x6(42.5), 4X6(45)
Low Incline DB press: 1x8(20), 1x8(25), 4x6(30)
Hammer curls: 1x6(15), 4x6(20)
Lateral raises 4x6(10-weak!)
French press: 1x10(25), 3x5(30)
Reverse crunches: 3x15…
Really distracted today, too many phone calls prior to getting to the gym. I know if I was focused, I could have gone up in weight on some of these.
Note to self: Ignore all calls.
oh man…i hear you on that. GOD i really let stupid personal crap interfere with working out.
OHHHHHH!!! its so frustrating–drain my life force! hope things go better next time 
[quote]Sindie wrote:
oh man…i hear you on that. GOD i really let stupid personal crap interfere with working out.
OHHHHHH!!! its so frustrating–drain my life force! hope things go better next time :)[/quote]
They definately did. Today, as of 4pm, I did not answer any calls and it definately paid off.
Today’s workout:
Warm up, mobility
Back squats: 1x10(bar), 1x6(95), 1x6(115), 4x5(135…big wheels and a new PB!!)
Step-ups: 3x5 (30)
Hyperextensions: 1x10(25), 4x10(45)
When I got to the squat rack, there was a guy in the power rack who squatted 445(I later found out)x3. I was in awe…Then after my 2nd set with 135, he came up and told me that my form was pretty spot on and better than 90% of the guys. That meant alot. Pretty much made my day.
Slowly but surely, getting stronger.
[quote]skyel7 wrote:
Today’s workout:
Warm up, mobility
Back squats: 1x10(bar), 1x6(95), 1x6(115), 4x5(135…big wheels and a new PB!!)
Step-ups: 3x5 (30)
Hyperextensions: 1x10(25), 4x10(45)
When I got to the squat rack, there was a guy in the power rack who squatted 445(I later found out)x3. I was in awe…Then after my 2nd set with 135, he came up and told me that my form was pretty spot on and better than 90% of the guys. That meant alot. Pretty much made my day.
Slowly but surely, getting stronger. [/quote]
That’s a good feeling isn’t it?
that is awesome! you know he meant it too…there are a lot of dudes who have some funkyass form.
i think i’m going to copy you and start doing step ups. i’m afraid of falling however…ah well
[quote]ouroboro_s wrote:
skyel7 wrote:
Today’s workout:
Warm up, mobility
Back squats: 1x10(bar), 1x6(95), 1x6(115), 4x5(135…big wheels and a new PB!!)
Step-ups: 3x5 (30)
Hyperextensions: 1x10(25), 4x10(45)
When I got to the squat rack, there was a guy in the power rack who squatted 445(I later found out)x3. I was in awe…Then after my 2nd set with 135, he came up and told me that my form was pretty spot on and better than 90% of the guys. That meant alot. Pretty much made my day.
Slowly but surely, getting stronger.
That’s a good feeling isn’t it?[/quote]
Like no other :-H
[quote]ouroboro_s wrote:
That’s a good feeling isn’t it?[/quote]
Like no other :-H
[quote]Sindie wrote:
that is awesome! you know he meant it too…there are a lot of dudes who have some funkyass form.
i think i’m going to copy you and start doing step ups. i’m afraid of falling however…ah well :P[/quote]
Sindie, if it’s any consolation, I hate them too. They are just part of the program, so I do them. Rather half-assed, I might add…
Yeah, I’m pretty sure he did, cause we talked for quite abit and he seemed sincere enough.
Talk about funk, there was some two guys doing quarter squats on the Smith machine…the best part is they were spotting each other with 100lbs on the bar…oh joy!
Congrats on the PR Skye! (sorry… I call it a PR… PB just reminds me of peanut butter and makes me hungry! haha)
That’s awesome that you got that compliment! Keep it up! =D
[quote]mmgalb727 wrote:
Congrats on the PR Skye! (sorry… I call it a PR… PB just reminds me of peanut butter and makes me hungry! haha)
That’s awesome that you got that compliment! Keep it up! =D[/quote]
Thanks, Molly! It’s just a start. Amazing how that box squat workout translates to my back squat getting better.
You’re right, PB sounds wierd but I didn’t feel it was a big enough amount of weight to be called a PR…that sounds too official.
Today’s metabolic workout…went back to my old tried n’ true KB swings 20reps with 30sec rests in between. Total of 8 sets.
The gym was just too crowded for me to do anything else.
Judging from the assortment of characters, I think it was D-bag training day…
AH AH!!! WORD! yeah its gonna be Douche bag day for me too today… i slept late so i’ll be heading in to the after work crowd…god…so crowded with a bunch of annoying people. teh meat heads, not the god meat heads either, and the lil dancy cougar types. gotta love it.
now you got me thinking about doing box squats too. you have some nice results form them translating to your regular squats??? i gotta try em them.
but what kinda thing do you sit/step up on? i go to 24hour fitness, so the only platforms i have at my disposal are kinda flimsy looking questionable things.
i’m scared my big butt would knock em over…hmm. i guess if i started at a low enough weight and work on my balance it’d be ok. how’d you start doing them?? both step up and box squat guys if you don’t mind me pickin your brain??
[quote]Sindie wrote:
AH AH!!! WORD! yeah its gonna be DOuchebacg day fo rme too today! i slept late so i’ll be heading in to the after work crowd…god…so crowded with a bunch of annoying peoeple…blah.
now you go tme thinking baout doing hte box squats too. you have some nice results form them translating to your regular squats??? i gotta try em them.
but what kinda thing do you sit/step up on? i go to 24hour fitness, so the only platforms i have at my disposal are kinda flimsy looking questionable things.
i’m scared my big butt would knock em over…hmm. i guess if i started at a low enough weight and work on my balance it’d be ok. how’d you start doing them?? bot step up and box squat guys if you don’t mind me pickin your brain??
[/quote]
Box squats on anything slightly below parallel…I see some guys using benches to do them.
I have a tendency to sit back on the stool and chill for a minute before I get up and that seemed to irritate the crap out of Wolf.You’re supposed to pause for a second and explode up. Dig around youtube and see if you can get any instructional vids.
Start low, doing low reps and just keep adding weight and see how far you can go. With box squats you’re able to go heavier.
Step-ups suck but it is what it is. I find the benches too low. I like to use one of the stools which if I put my foot on, my thigh will be parallel to the floor. Try not to push off the foot on the floor…that’s considered cheating.
Hope that helps. Pick Molly’s brains, she knows more on this stuff than most and she’s always willing to help.
Today’s workout with Wolf…Deadlifts with chains…my new favorite!
Did sled drags first, last one was Wolf(240lbs) plus 45lb plate. There’s always a random 10lb plate on it which he never counts…hmmm… Either way, I’m currently holding the record on that :-H
Then we went inside and did deads.
My grip gave out at 235lbs(bar weight)…gah!!
I was PO-ed.
Lesson learned. I need to work on my grip or get straps/chalk.
Finished with neutral grip chins with skinny bands 6x3.
Note to self: Don’t do legs two days in a row
Today: Metabolic workout
Tabata: 20secs/10secs rest…8sets
Thrusters 90sec rest
Mountain climbers 90secs
Push-ups 90secs
Lateral hops over bench 90secs
Super-burpees
that’s quite a Metabolic Workout Skye! You still like working with Wolf? How often do you train with him? Does he give you things to do on your other workout days or just guidelines or what? I feel like you are making great progress! Keep it up! =D
[quote]mmgalb727 wrote:
that’s quite a Metabolic Workout Skye! You still like working with Wolf? How often do you train with him? Does he give you things to do on your other workout days or just guidelines or what? I feel like you are making great progress! Keep it up! =D[/quote]
Hi Molly. I still do work out with Wolf once a week (Saturdays). On other days I get guidelines for both work out and nutrition. Last Saturday we worked on DLs with chains…so much fun! I need to work on my grip…it sucks. It gave out on me before my back did. I was soo mad.
Any tips?