because my gym has more than 1 aerobic step, I have the option of using two steps when i wanna do something like that… you could always go steal a step from a fat bouncy woman and hand her a db instead. “here ya go, puffy, try breaking a sweat. You have steps at home you can jump on. I need this for my muscles.”
also, when switching out plates, you can roll your barbell onto some 2.5’s, ive heard women do this before. the teeny bit of lift makes the plates slide on easier. Personally, I use the back of the squat rack and just lift the bar back onto the pins until i get up to 135.
[quote]CBear84 wrote:
because my gym has more than 1 aerobic step, I have the option of using two steps when i wanna do something like that… you could always go steal a step from a fat bouncy woman and hand her a db instead. “here ya go, puffy, try breaking a sweat. You have steps at home you can jump on. I need this for my muscles.” [/quote]
Oh, there are steps absolutely fucking galore at my gym. Plenty for everyone!
Thanks for the suggestion of the 2.5s. There is only one squat rack at my gym, so unless its dead in the weight room, I’ll deadlift elsewhere because I am not a Squat Rack Hog.
Today was a rest day. Except for the 3 sets of 2 rep pull-ups I managed to squeeze out on my chinup bar at home.
My Surge Recovery (original flavor – tastes like angel food cake and that can’t be bad) arrived today, just as my last tub has one serving left. Maybe its all in my head, but one scoop during my workouts seems to help with my energy and recovery. Placebo effect, or not, I’ll take it.
Back Squats
Bar 1 x 10 for warmup and to test out new grip.
65# 1 x 10 These felt low enough, and I concentrated on keeping my upper body tight
85# 2 x 10
I was fighting all the way to keep upright, to keep my left side even with my right side by pushing my knees out and to stay low enough. Today I was better rested than Sunday’s attempt and the squats didn’t suck as badly. I predict that I’ll be staying at this weight until my form is better dialed-in.
Meat suggested that I change my grip by putting my thumb over the bar and supporting the bar with the heel of my hand closer to my wrist. Also that I push my elbows down. I think this helped me better stabilize my upper body.
Bench Press
65# 1 x 10/8/5
This is improving, but snails-pace-slowly.
Push Press with Barbell
1 x 5 reps. Time to try for either more reps or more sets of 5.
Walking Lunges holding 2 25# plates
This actually generated commentary from a cardio bunny as I was being marched the perimeter of the gym. “I wish I could do that?” Oh really, sweetie? How about you get off that elliptical then – here’s a dumbbell.
Dips 20 (failed on 21)/7 (failed on 8) This is a PR, as previously I could only bang out 17. I’m pleased with this, being half-way to my goal of 40.
[quote]kimbakimba wrote:
Meat suggested that I change my grip by putting my thumb over the bar and supporting the bar with the heel of my hand closer to my wrist.
[/quote]
i found it super helpful when i changed my thumb grip. not sure why. helps me feel the “pull the bar apart” thing too.
[quote]Dips 20 (failed on 21)/7 (failed on 8) This is a PR, as previously I could only bang out 17. I’m pleased with this, being half-way to my goal of 40.
[/quote]
hot dog!!! that’s amazing. wow!!
do you do weighted dips?? with numbers like that i bet you could do a couple with some serious weight.
[quote]dejavued wrote:
kimbakimba wrote:
Meat suggested that I change my grip by putting my thumb over the bar and supporting the bar with the heel of my hand closer to my wrist.
i found it super helpful when i changed my thumb grip. not sure why. helps me feel the “pull the bar apart” thing too. [/quote]
What is the “pull the bar apart” thing? I’ve never heard of that, but would like to!
[quote]Dips 20 (failed on 21)/7 (failed on 8) This is a PR, as previously I could only bang out 17. I’m pleased with this, being half-way to my goal of 40.
hot dog!!! that’s amazing. wow!!
do you do weighted dips?? with numbers like that i bet you could do a couple with some serious weight.
[/quote]
Thanks! However, I only weigh about 113 so I’m pulling up not that much weight on dips. I’ve never even considered doing a weighted dip. Hmmmmm…logistically, how could I try this without a weighted belt or vest? I’m not sure I’m coordinated enough to hold a plate or dumbbell with my feet/legs…
[quote]Chrysalis wrote:
That is the grip I am using as well, as using a closed grip made my back hurt between my shoulders. I find it makes me feel more stable, too.
Impressed with the dips. Not sure I could to ANY. [/quote]
I was surprised how natural this new grip felt. One test set with the bar and I was good to go!
Try a dip, with a band assist if need be. You might surprise yourself.
What is the “pull the bar apart” thing? I’ve never heard of that, but would like to! [/quote]
ah just a cue some people advise for pressing and sometimes squatting (mostly overhead). you squeeze the bar and act like ur pulling it apart… and it helps get ur core in a tightened up position. for stability. i think. i could be talking out of my ass here. lol
[quote]
Thanks! However, I only weigh about 113 so I’m pulling up not that much weight on dips. I’ve never even considered doing a weighted dip. Hmmmmm…logistically, how could I try this without a weighted belt or vest? I’m not sure I’m coordinated enough to hold a plate or dumbbell with my feet/legs…[/quote]
a 10-20 lb dumbbell is pretty easy to hold with ur feet.
i just bought a 18" peice of chain from the hardware store for a couple bucks… then i just put on a normal belt and use a caribener to connect the chain through the weight plate and around my belt. wow. that was pretty bad too. i’m striking out today with the english language. lol
another option is if ur gym has heavy chains… you can just hang them over ur neck. that’s the most badass way. =+)
What a coincidence, I did weighted dips today. I just cross my feet and bend my legs and have someone put a dumbell in there like so DIPS - Dumbell 45Kg - YouTube
[quote]rcfromdb wrote:
What a coincidence, I did weighted dips today. I just cross my feet and bend my legs and have someone put a dumbell in there like so DIPS - Dumbell 45Kg - YouTube
That is seriously bad ass. I will definitely try that!
Yesterday’s workout was once again a mix of good and bad.
Chin-ups (unassisted, done at home with 5-10 minutes rest between sets)
6 x 4 sets (PR!) I’ve never done more than 5 in a row, and never four sets so this is a big leap forward.
Squats
45# x 10 reps for warmup
65# x 2 sets x 10 reps I filmed these - the squats were acceptably low and I’m making some improvements on the leaning forward and upper body tightness, but there is still lots of improvement to make
85# x 1 set x 5 reps I filmed this too - again, acceptably low but way more upper body movement than there should be, especially on the last rep or two. There is probably more wrong that I’m not seeing - feel free to watch and critique.
Bench Press
65# 10/10/9 This is the best I’ve ever done at this weight. I almost had the 10th rep on the last set but just couldn’t lock it out. For some reason, bench felt strong last night.
Sumo Deadlifts
95# x 10 reps x 1 set
115# x 10 reps x 1 set
These both SUCKED. At the time, I thought my form was OK and I was concentrating on incorporating Meat’s suggestion to initiate the lift by opening up the groin, forcing the knees out and squatting the weight up. HOWEVER, on the vid my back is just too disgustingly rounded. Apparently I totally forgot about staying upright and keeping my chest up. Starting lower (with the 25# and then 35# plates from the floor instead of risers) probably didn’t help me any.
I am so glad I stopped myself from putting on the 45# plates and trying for a last set. Friday nights are just not the night that I should be trying to train squats and deads in the same session. Just too tired.
Cable Pullthroughs
49.6# 10 reps
60.6# 10 reps
71.65# 10 reps - These continued to be pretty easy. I’ll start with this weight next time
Filming my squats and deads definitely takes more time and slows down my workout. But its a great learning tool. The film doesn’t lie and really its better to know the problems than think (wrongly) that my form is just dandy.
Friday nights are tough. Actually any time I am working out after work are bad. I stick to the early morning during the week. And when you try to focus on something you weren’t doing before, the things that are automatic slide. It will all come together some day!! (^:
I usually don’t log my warmup when its the usual: 2 min easy row on the Concept II; one leg glute bridges, birddogs, squat to stands, inchworms, hip flexor stretches.
RDL with just the bar to warmup
Sumo deadlift
95# 1 x 5 reps (with two risers and the 25# plates – there weren’t two aerobic steps in the weight room and there was a class going on in the gym where the rest of them are)
115# 1 x 5 reps (the two risers and the 35# plates)
135# 3 x 3 reps, 1 x 2 reps – my first time with 45# plates from the floor
I filmed all of these sets. I did a better job keeping my chest up and my back straighter and “squatting up the weight” without my hips coming up first on the first two sets with the smaller plates and the risers. But pulling the 45#s from the floor, my hips were definitely coming up first and my upper back still could be straighter. I’m wondering whether I should stick with a lower weight and pull it from the aerobic steps until my form gets better or try again with the 45#s from the floor.
Between pulling all these plates off and on and doing the filming, I used up most of my workout time just training deadlifts. BTW, I had a hell of time getting the 45# plates on and off the bar, even though the bar was up on the squat rack rails. Its like the holes in the plates were just a bit too small for the bar, and I had to “spin” them on and off. It took FOREVER.
Dumbbell Chest Press
27.5# 3 x 10 reps Had I gone up to 30# dumbbells there wouldn’t be any way I could get 10. Next time I’ll try though. My left arm is weaker than my right.
Cable Pull-throughs
71.65# 1 x 10
82.67# 1 x 10
93.69# 1 x 10 - I’ll start with this weight next time as it wasn’t that hard. I fucking love pull-throughs – thanks CBear for the idea!
