Granny style? haha
I guess I must be a granny then…I can’t even stay awake long enough to enjoy the peace after the kids are in bed. And thats about 9-930pm…but Im up at 6am.
progress/starting pic;
I would like to get actual shoulders this year, but this is a start.
Goddamn cheapo scale says I’m 160 here, which I have trouble believing: I was 142 in the doctor’s office this week. At any rate, I’d be a happy camper anywhere in the 130’s.
Ok, so workout with the club.
first: it is FULL of GIRLS. It’s like, 50-50. I think I like this.
second: practice is four days a week, two lower body, two upper. (Does this sound like enough work? Should I be going in on off days as well? wanna be strong NAO.)
squats: shitton@65.
apparently I have form issues. Boss Girl told me so.
-
I am super lopsided. My whole left side is stronger and I twist my body when I squat. I carry my left shoulder higher than my right. I tried to squat straight – not using my left side more – and the weight didn’t budge.
-
I have the Girl Curse: all quads, no ass. Tendency not to sit back far enough, forward lean.
Sooo. That’s disappointing. I was hoping to kick ass and take names. Now they’ve put me in Light Weight Detention.
But I think I’ll do this form fixing for a while just to see if I can solve the problem. I know my 2 years in the gym weren’t totally wasted because I know I have more muscle than before I started. I’m going to put myself entirely in the PL club’s hands, do what they say, and try to ignore the nagging voice in my head that says I’m not lifting hard enough or doing “serious” workouts when I work on form.
deadlifts: shitton@95
I didn’t do too badly at these.
situps: 30, 30, 25 with 25-pound plate.
I am better at situps than my fellow powerlifter Mr. Muscular! Small blessings.
abductors, adductors: 3x10@110 each
Form fix with good coaching now - and reap the rewards for years! It’s so good that you have found a welcoming lifting club!
First of all, your shoulders look good.
Second of all, I think this is a great opportunity you have to train with a club. Dropping your weights and fixing form now will pay off huge dividends in the future. I would love to see vids of your squat form now so that it can be compared later. I understand the “not sitting back” but the twisty thing sounds kind of weird.
I am excited to see where this takes you.
love the muscles:) and working on form is always a good thing. every one needs a little reset once in a while.
lower body ME day with the club.
box squats: shitton@45, 5@95, shitton@65, 3@115, 3@135, fail@155
currently working on knee cave, sitting back. I’m better, I think: my knees are only coming forward about an inch today. 135 was hard when sitting back all the way onto the box.
RDL’s:
10@135, 10/5@155, 3@175
good mornings:
10@95, 2x10@135 (this is a PR! in a way. It never occurred to me to go heavy on good mornings, but that’s what they do around here.)
cable crunches:
7@75, 2x7@85
I am just about the weakest person here – there’s a girl who used to do rugby and benches 195. However, I think things will get better as I get used to the form.
These are long sessions so I think I will be saving sprints for off days.
Alisa, what I wouldn’t give for a powerlifting club just like yours. Awesome!
I hear you on the twisty thing in squats. My right side is stronger, so I tend to list to the right side and my knee cave is worse on the left knee. Its been a bitch to try to fix it on my own. Take this great opportunity to fix your form and run with it!
upper body speed day (we’re doing Westside.)
bench:
10@45, 10@65, 10@85, 10@65, 10@65
working on form here. need to hit lower on my chest (sternum, not boob) and come down evenly on both sides. (Lack of balance seems to be a recurring theme here!)
press:
10@45, 10@55, 6@65, 6@65
Boss Man said it was good!
close-grip pulldowns:
3x10@100
Tate press:
2x10@10’s, 10@15’s.
rotator cuff exercise: 2x15@5’s.
These make me crazy: my right shoulder doesn’t like them very much. Boss Man says they’re harmless if you don’t do too much weight, so not to worry about mild pain.
rear delt thingy with band: 3x10
hammer curls: 3x10@15’s.
weirdly enough, there’s a new guy who looks very buff but is about the same strength as me.
Lucky, lucky girl! This is so awesome!
And I’m with Snap, if we can get some progress vids that would be really cool - would love to see what formal coaching can do.
Looks great Alisa! I forsee wonderful things for you.
And yes, you’re shoulders look great! But hey, you want to add some muskels on there, go for it 
anybody care to speak up on the rotator cuff pain? seems like a red flag to me to be disregarding that so flippantly. but what do I know.
ya, what kind of exercise was it?
I don’t think pre hab stuff is supposed to hurt!
Clarify what rotator cuff exercise you were doing. I know a wee bit about the cuff.
hey Alisa…that’s awesome you are training with a club- LUUUUUCKY! your arms and shoulders look fantastic. i doubt you are 160…so what if you are. with definition like that, i’d OWN it!
It’s that thing where you have your elbows at a right angle, palms up, and you rotate until your palms are down.
And I ought to be fair – I’m not talking about real excruciating pain. I can do it – I’ll just make a little face.
long run on big hill.
(I don’t know how long… 6 miles?)
ME lower body day
box squats: 10@45, 10@65, 5@95, 5@115, 3@135, 1@155, 3@135
I’m going to think of the 155 as a small victory because I couldn’t do it last time. Apparently my form on the light weights is much better. At my max, it gets a little ugly – I got bent over, nearly got stuck in the middle of the lift, and had to finish by pushing with my knees. But at least I don’t have my knees coming forward any more and it’s starting to feel comfortable that way.
DB lunges: 5x10 each leg @35’s
(aargh! grip! hate my wrists!)
hypers: 5x10@25-lb plate
glutes: 4x10@100
this is an odd machine – these are like weighted bird dogs. My ass needs a lot of help so I think these are my best friend now. OWWW.
20 hanging leg raises
abductors: 10@50, 10@70, 10@90, 10@95
adductors: 10@50, 10@70, 10@90, 10@110
can you use a barbell instead for the lunges?
upper body speed day
Bench 10@45, 10@65, 10/9/8/5@85
military press: 10@45, 10@55, 6/5/3@65
tate press: 4x10@17.5
close-grip pulldowns: 10@80, 10@90, 10@100, 10@110
rotator cuff thing: 3x10@5’s
hammer curls: 3x10@17.5’s
rear delt band thing: 3x10
Alisa, awesome work! Just remember the gains you made when you fixed your form the first time. It’s awesome you’re in a club and I’m sure you’ll be making gains like nobody’s business.