oh baby you have NO idea! 
12/24/09 Merry Christmas eve!
BB Squat < I’ve removed the box as BWG suggested. I’m still stepping out of the rack, because I videod it and I still think I’m not getting the depth before I hit the rails. I’ll put it up soon, I’ve just been unable to get the camera, cable, and computer all together in the same place. I felt strong today and increased weight for my 5 and 10RM. I felt so good I got nervous maybe I’m not making depth so I’ll vid next week again. But now I have high hopes of hitting that 130 1RM before the end of the year.
Backsquat
1x10 45 lb
1x10 80 lb
1x5 100 lb
Overhead squat
1x5 25
Hamstring curls < I’m trying these as an accessory because we have the machine and I thought why not?
3x5 80 lb
BB lunge 1x5 45, 65
Let me tell you all how nerdy I am. I put my 1, 5, and 10RM maxes for all my lifts in a spreadsheet, and then I divided 1 and 5 by 10RM. I found that my 10 RM is approximately 20% more than 5RM, and 40% more than 1RM. Then, I identified outliers and targeted them for increase. So, I increased my 10 rep one leg deadlift, deadlift, db row (35s), and my 5 rep bench.
X-P
Nerds are SEXY! 
So are blackbelts! 
so you the nerdy blackbelt is one sexy motherf*cker!! (prince song…damnit!)
do you have seated or lying hamstring curls? i wish we had lying…only have seated.
cheers to you hitting your 130 1RM!!
[quote]arachne12 wrote:
Let me tell you all how nerdy I am. I put my 1, 5, and 10RM maxes for all my lifts in a spreadsheet, and then I divided 1 and 5 by 10RM. I found that my 10 RM is approximately 20% more than 5RM, and 40% more than 1RM. Then, I identified outliers and targeted them for increase. So, I increased my 10 rep one leg deadlift, deadlift, db row (35s), and my 5 rep bench.
X-P
[/quote]
haha I do stuff like this too high fives arachne
Arachne, I am math-challenged and couldn’t focus on that last part. But yay for 5 at 100#!
powerlifting, board breaking nerd chicks are cool!!!
Hey Pretty Lady! I love that you are so gung ho about improving your lifts! Let me let you in on a little secret about reps versus sets that I think would help you. You arent spending enough time with the heavy shit especially if going for strength (=hotness!). A good rule of thumb for strength increasing is to do a total workout of 24 reps. For example, 4x6, 6x4, 3x8, 8x3, 12x2, etc…
These are meant to be what are called “true sets”, you do 4 because holy fuckin shit you couldnt possibly do 5. You rest for 2-3 min and go again. If you cant get that weight for 4, reduce it for the next set…it will take some trial and error to find the weight that works for you but it will get you stronger…There was an article i read that i learned this from, ill see if i can find it…
Hooray for nerdy lifters! We should form a club or something.
So here’s the depth check from last week. I think I’m not making depth when I am in the rails, so I step out. Opinions welcome.
Great day today on squats. I’m trying so hard to get to my 130 goal for the year end… but I didn’t quite make it today.
I always warm up with jumping squats to a bench.
Squat
1x5 95
1x1 105, 110, 115, 120, 125… and fail at 130. I’m no longer squatting to a box based on BWG’s recommendation, so I got scared on the 130 that I wasn’t making depth, lowered about another 1 inch and BAM I was stuck. Tipped the plates onto the floor with a mighty crash and hit the back of my neck with the bar a little. (I’m fine!) I could use some advice here. Do I need a coach at this point? How will I be sure I am make depth without my handy little butt-check box? I can feel the crease of my hips, so I’m pretty sure I’m low enough… I don’t know. Anyway, 125 is pretty awesome for me as it’s 15 lbs more than previous PR. Yay!
Leg extension (machine) I don’t know if anyone wants to get all up in my face about using machines. I’m thinking accessory work and I swear I will never neglect squats and deads in favor of them…
1x10, 1x5, 1x10 35 lb
Ham curl (machine) T, this is a seated machine, unfortunately.
1x8, 1x5, 1x10 1x2 80 lbs
Then I did some adduction stuff with the cable station.
Hope everyone’s having a very fine holiday. Cheers!
[quote]BlackWidowGirl wrote:
Hey Pretty Lady! I love that you are so gung ho about improving your lifts! Let me let you in on a little secret about reps versus sets that I think would help you. You arent spending enough time with the heavy shit especially if going for strength (=hotness!). A good rule of thumb for strength increasing is to do a total workout of 24 reps. For example, 4x6, 6x4, 3x8, 8x3, 12x2, etc…
These are meant to be what are called “true sets”, you do 4 because holy fuckin shit you couldnt possibly do 5. You rest for 2-3 min and go again. If you cant get that weight for 4, reduce it for the next set…it will take some trial and error to find the weight that works for you but it will get you stronger…There was an article i read that i learned this from, ill see if i can find it…[/quote]
Thanks, BWG, you are so great! Is it Chad Waterbury? I know he hammers the idea of volume by any means. I learned a lot from reading him. I think I’ve been counting the warmup reps as part of my 24 and you are saying only the heavy ones count… but those are haaaard! 
Thanks for keeping me honest. I will increase my heavy reps immediately, ma’am!
125 is very awesome! I am gunning for this – my old PR from before I knew I was cheating depth.
My squatting to a step is still helping me, because I just don’t yet have the body awareness to know when I’m deep enough. However, I’ve only been using the step as a tool for not-quite-three months, and I just lowered the risers a few weeks ago. Not rushing off it quite yet.
Yeah, I’d red light that depth. Do you have boards or anything you can stand on so that you can stay in the rack, but not hit the rails?
Yea that’s high even for powerlifting standards. I can sit on my calves in the rack and I’m only 5’6. How tall are you?
Depth= meh.
otherwise, lookin good!!
I’ll second bwg’s motion for changing your set/rep scheme.
Thanks everybody! You are all awesome. I’m glad I haven’t been squatting to those rails all this time and have to start over!
Bobbi: I’m only 5’3" so those rails are just too high.
PMPM: I could step up on an aerobic step. That way I can take advantage of the safety rails and still get depth. It’s probably a wash, energy-wise, compared to walking all the way out of the rack. Will do next week.
Bear and spider: roger. increasing fuckingheavy reps immediately. over.
I’ve got an inch on you, my friend. Although, your rails would still probably be too high for me.
The aerobics step idea is a good one. Might take a bit of coordination to get up on that with a heavy bar on your back, but like you I’d guess the energy expenditure is probably the same as what you have to do now.
Stand on a couple of 25’s the extra inch my be enough/