Your weekend sounds great. what kinda cool stuff did you do? I also agree with the other ladies fabulous ass.
Weekends are so fun, but they are over so soon. Happy to see you back here!
Thanks for the welcome back everyone! And good advice Skye - I’ll give that a try.
Last nights training squats and damn it was HARD. I think I even exhausted myself for the rest of the training.
Squats - 5x75, 95, 110, 125, 145 < Thank god my old trainer Steve was conveniently working out next to me AND offered to film the squat because I wasn’t even sure I was able to get the last 2 reps of 145 up. In fact, I was about to dump the bar but Steve basically threw the camera down and spotted the last 2 reps. I got them up, but I wonder how much help he gave me. The video is a hilarious testament to that debacle. Anyways, he said they were perfectly “good” squats and that he didn’t help at all. When I asked if he thought I should stay at this weight til I can get them up without so much strain, he said “don’t forfeit gains for perfect form” - what do y’all think? I’m inclined to stay at 145 until I can get the weight up without needing to be rescued.
Bulgarian SS - 12x50, 3x12x55
Single leg pop ups - 12xBW, 10, 25 < I cry every time I do these, hamstring cramps - WTF?!
Plank 60secs - 1 on Swiss ball, 2 w/ 25 lb plate
I didn’t have enough energy to do another set of the pop ups and the plank. That squat killed me!
On another note, I also got a cute adidas cap to wear while I workout. My thinking was heavier weights requires more focus, hat will tune out distractions. Alas, not a chance. Even with my ipod in and my hat on, people still feel the need to come and talk to me mid workout. I don’t understand, no one starts chatting with the big dudes when they workout! Just b/c I’m little and don’t appear to be pulling weight doesn’t mean I don’t need to focus just the same. If only I new how how to snarl.
Finally, I got a really great compliment from Steve who said “I find it amusing that you squat heavier and deeper than the majority of men at this gym”. Go me!
Tonight footie practice, tomorrow bench.
[quote]Mascherano wrote:
Thanks for the welcome back everyone! And good advice Skye - I’ll give that a try.
Last nights training squats and damn it was HARD. I think I even exhausted myself for the rest of the training.
Squats - 5x75, 95, 110, 125, 145 < Thank god my old trainer Steve was conveniently working out next to me AND offered to film the squat because I wasn’t even sure I was able to get the last 2 reps of 145 up. In fact, I was about to dump the bar but Steve basically threw the camera down and spotted the last 2 reps. I got them up, but I wonder how much help he gave me. The video is a hilarious testament to that debacle. Anyways, he said they were perfectly “good” squats and that he didn’t help at all. When I asked if he thought I should stay at this weight til I can get them up without so much strain, he said “don’t forfeit gains for perfect form” - what do y’all think? I’m inclined to stay at 145 until I can get the weight up without needing to be rescued.
Bulgarian SS - 12x50, 3x12x55
Single leg pop ups - 12xBW, 10, 25 < I cry every time I do these, hamstring cramps - WTF?!
Plank 60secs - 1 on Swiss ball, 2 w/ 25 lb plate
I didn’t have enough energy to do another set of the pop ups and the plank. That squat killed me!
On another note, I also got a cute adidas cap to wear while I workout. My thinking was heavier weights requires more focus, hat will tune out distractions. Alas, not a chance. Even with my ipod in and my hat on, people still feel the need to come and talk to me mid workout. I don’t understand, no one starts chatting with the big dudes when they workout! Just b/c I’m little and don’t appear to be pulling weight doesn’t mean I don’t need to focus just the same. If only I new how how to snarl.
Finally, I got a really great compliment from Steve who said “I find it amusing that you squat heavier and deeper than the majority of men at this gym”. Go me!
Tonight footie practice, tomorrow bench.
[/quote]
Go you indeed!
I would say stay at 145 until you own it for 5 (down deep, explode up)…probably two more sessions. Then try 155 the following session. If you own it for 5 then go 165.
[quote]Mascherano wrote:
On another note, I also got a cute adidas cap to wear while I workout. My thinking was heavier weights requires more focus, hat will tune out distractions. Alas, not a chance. Even with my ipod in and my hat on, people still feel the need to come and talk to me mid workout. I don’t understand, no one starts chatting with the big dudes when they workout! Just b/c I’m little and don’t appear to be pulling weight doesn’t mean I don’t need to focus just the same. If only I new how how to snarl.
[/quote]
People? Or men? HA! That hat ain’t covering your ass.
145 is good work.
are you progressing? how long have you been doing this 5x5 program now?
what about ditching the 5th set of 5 reps for maybe 2 or 3 reps for your heaviest and then the next week try to beat those reps with that same weight? And when you can do that, and kick 145’s butt, then you know it’s time to go up in weight!
that’s pretty much what I do!
Thanks for reminding me to wear my hat today. Then again, I guess I shouldn’t be further isolating myself in the gym…but I’m there to lift not socialize, damnit! 
[quote]mom-in-MD wrote:
are you progressing? how long have you been doing this 5x5 program now?
what about ditching the 5th set of 5 reps for maybe 2 or 3 reps for your heaviest and then the next week try to beat those reps with that same weight? And when you can do that, and kick 145’s butt, then you know it’s time to go up in weight!
that’s pretty much what I do!
Thanks for reminding me to wear my hat today. Then again, I guess I shouldn’t be further isolating myself in the gym…but I’m there to lift not socialize, damnit! :)[/quote]
I like the 3 rep on the last set. Actually, rather than 5x5 I prefer ramping to a 3 to 5 RM then dropping weight and then getting some reps in…8-12 or so (20 for squats and deads lately). But, I didn’t want to make it too complicated
Actually I think she should try to stay at 145 for 5. If anything I would drop the 3rd & 4th sets by 5-10lbs. There is some play here w/15lb increment jumps.
The other thing to take into consideration is what kinda day you had. Was it stressful? Was it long? Were you well rested? Was your focus 100% towards lifting. These are all things that need to be taken into consideration. Focus & mental imaging are keys! Especially when you know you’re getting under a heavy bar. It’s crucial you have tunnel vision & not be daydreaming about Print.
sounds like a dreamy weekend Masch and nice pullin!
How YOUUUU doing?
nice pulls, cool new kicks
cb is right just a few little things to work on
as for 5x5 - I always thought the point on the last set was to get as close to 5 as possible,
if you cant get 5 correct reps.
Sounds like you had a lovely weekend with some great company! Glad to hear it.
Nice squats too, 145 is some serious weight! You’ve already been given lots of good advice, but I’d probably stick at 145 for next week and see how that feels before upping the weight again.
I’ve always been an adidas fan (for no particular reason, other than I like the stripes). Hope the new kicks work out for you!
I’m pretty conservative when it comes to form, so if it were me I’d stay at 145 until that weight felt right.
If you are getting hamstring cramps on the single leg pop up then I suspect your glutes aren’t firing, which is the actual point of the exercise I think. Try thinking about your ass (shouldn’t be hard!) and contracting your glutes hard at the top of the movement and see if you can take your hammies out of the mix.
MiM - I’ve been doing 5x5 since 2/15/10. Since then my DL went from 150 to 170, Squat 125 to 145 and Bench 85 to 105. I had to take a month off due to the hamstring pull, so basically I’m averaging 10lbs a month in gains (newb gains FTW!). So as of now I think I’m progressing pretty good. Clearly the weight is getting higher and I’m starting to stall, but I don’t think I’m at the point where I need to change the rep scheme. Once I hit that major plateau that’s when I think I’ll change the rep scheme to be more in line with what you’re doing. So…
in response to Git and Print, I think its best just for me to keep things simple and keep going on the 5x5 until I hit do that plateau. Print, I like your idea about lowering the weights even more on the 3rd and 4th set to see how that works on the 5th one. AND if that shit don’t work, then I’ll think about changing up that rep scheme like MiM and Git recommend.
nlmain - Hiya! It was totally dreamy…swoon.
kmc - how you doin’ (I actually just said that like Wendy Williams btw). Thanks homie! Re: what you say on the 5x5, it’s precisely for that reason that I’m planning on staying at 145 on the squat until I get all 5 reps, nice and clean.
So, yeah, Kimba and Blue, I’m totally with you on! I’m staying at 145. Once I pwn those bitches I’ll move up in weight.
Thanks for all the input everyone!! I’ll be back later with bench related updates.
Oh and Kimba, you are totally right about the glute firing issue!! I really suck at it, its incredible. But yes, its totally that mind-muscle connection. I feel like I’ve been having this problem since forever. Really frustrating. Oh well. I guess I just gotta keep trying to get it, maybe one day I will. LOL.
[quote]Mascherano wrote:
Oh and Kimba, you are totally right about the glute firing issue!! I really suck at it, its incredible. But yes, its totally that mind-muscle connection. I feel like I’ve been having this problem since forever. Really frustrating. Oh well. I guess I just gotta keep trying to get it, maybe one day I will. LOL.[/quote]
Ya know…if someone is touching a muscle while you are doing a movement it helps you make the mind / muscle connection…just sayin’. I recommend you start the bidding at $100.
Funny cos I always thought I sucked at glute firing, yet my ART therapist said they were firing just fine, gathering by how tight they always are. Main problem with me is lack of hip mobility in general - tight psoas and a bitch of a piriformis. Sigh.
Do you do kettlebells? Because I’ve found swings very helpful for getting the glutes to fire.
High rep glute bridges, no weight…or fire hydrants…do like 25-50 reps and tell me you don’t FEEL your glutes the next day ;()
[quote]Mascherano wrote:
Thanks for the welcome back everyone! And good advice Skye - I’ll give that a try.
Last nights training squats and damn it was HARD. I think I even exhausted myself for the rest of the training.
Squats - 5x75, 95, 110, 125, 145 < Thank god my old trainer Steve was conveniently working out next to me AND offered to film the squat because I wasn’t even sure I was able to get the last 2 reps of 145 up. In fact, I was about to dump the bar but Steve basically threw the camera down and spotted the last 2 reps. I got them up, but I wonder how much help he gave me. The video is a hilarious testament to that debacle. Anyways, he said they were perfectly “good” squats and that he didn’t help at all. When I asked if he thought I should stay at this weight til I can get them up without so much strain, he said “don’t forfeit gains for perfect form” - what do y’all think? I’m inclined to stay at 145 until I can get the weight up without needing to be rescued.
Bulgarian SS - 12x50, 3x12x55
Single leg pop ups - 12xBW, 10, 25 < I cry every time I do these, hamstring cramps - WTF?!
Plank 60secs - 1 on Swiss ball, 2 w/ 25 lb plate
I didn’t have enough energy to do another set of the pop ups and the plank. That squat killed me!
On another note, I also got a cute adidas cap to wear while I workout. My thinking was heavier weights requires more focus, hat will tune out distractions. Alas, not a chance. Even with my ipod in and my hat on, people still feel the need to come and talk to me mid workout. I don’t understand, no one starts chatting with the big dudes when they workout! Just b/c I’m little and don’t appear to be pulling weight doesn’t mean I don’t need to focus just the same. If only I new how how to snarl.
Finally, I got a really great compliment from Steve who said “I find it amusing that you squat heavier and deeper than the majority of men at this gym”. Go me!
Tonight footie practice, tomorrow bench.
[/quote]
For what its worth; I don’t agree with “don’t forfeit gains for perfect form”, esp with squats. it takes one small teeny tiny wrong move and you can get hurt. I am the dumbass example. I regularly squatted 135, but one day I decided I didn’t need a spot, I got distracted turned my head during my lift and there went my back. I don’t think it was the entire reason for my disk to spill out, but I do think it was the straw that broke the camels back, or almost my back so to speak. No bad pun intended. Stay with what you are comfortable with becuase honestly if you hurt yourself you won’t be the same.
I do think its awesome that someone recognized your hard efforts and that you lift more than some of the guys…that’s a rush for me~! Go girl!!!
$100 to touch my ass seems steep. I’m pretty sure a couple of Malibu Bay Breezes is all I need.
Cal, frankly it surprises me. you’d think with my giant ass I’d be a glute firing pro. But alas, I am not. I don’t know…
MiM - sounds like torture. thanks 
So, the honeymoon is officaly over. My ass got kicked by the squat AND bench. DL, don’t fail me.
Bench - 5x55, 70, 80, 95 4x110 < Couldn’t do 5. I had my friend Nick spot me (such a sweetie). He did good. But now I wonder whether that chick that spotted me last bench really did help me! I blasted 105. Meh.
Chins - 3x3x5, 2x5 < found this jane fonda-esque weight belt and tied it around my waist. superb! But I failed on 3 on the last set. Was so close!
Medball p/u - 4x15 < on the 3rd set I kept the weight belt on and that was not fun.
BB Row - 2x10x70, 2x10x75 < these were challenging. weak sauce
purely for aesthetics:
Chest flyes - 2x15x20, 2x6x25 < what a difference 5 lbs makes huh?
Weighted Tri dips off bench - 2x10x20, 2x6x25
I have a big game on Sunday, state cup, and I don’t want to mess with the hammie, esp considering I’m still sore from the squat (mother fucker!), so the DL will have to wait until next week. Tomorrow i’m getting in a pick up game for a little practice. Last’s night practice was xlled due to rain. I did some conditioning at the gym instead. Fri I’ll do my upper body w/o and Sat i’m off.
I need to eat good and sleep good and I’ll be golden.
^ I will give you drinks in a Irish bar, fish & chips, & one loud ass band to touch that ass. Deal?