lol, respect my authoritah!!
Nadia- I’m the same…rules rules rules, equals, wHOAH! Knowing me I’d train my ass off, then mess up over one little thing cause I overlooked something.
Kimba- I can see you smashing that goal within a month actually!
[quote]mom-in-MD wrote:
Kimba- I can see you smashing that goal within a month actually!
[/quote]
Betty, good point. I have the whole year so I should aim a bit higher!
Here’s a helpful little chart for anyone interested in potentially competing in powerlifting:
http://www.powerliftingwatch.com/compare-federations
It compares the different feds. What kind of garb is allowed. Drug tested or not. Etc.
I don’t even see USPA on there. Never heard of 'em.
A lot of people pick a fed to compete in based on what’s active in their area.
Sorry for the hijack.
cool…USAPL seems to be active in this area…
are they good??
Kimba: Now come on–if you had nothing to hide you’d consent to be searched and answer all questions asked. Blpheggh! I hate that “logic.” And as far as 5k goals, it’s hard to set a time when you’re just starting out. If I were you, I’d plan to run two 5ks in 2011–a spring one, just to do it and a fall one just to do it better.
Betty: I know, I can’t get passed the rules to get me up and on to the platform–the rules regarding the technicality of the lifts presents a whole other set of problems. Eeek!
Snap: Thanks for the link. That was the website I looked at to find the feds active in my area. The other fed I contacted was the apf/aapf. They don’t have any meets currently scheduled, but said they have plans for two.
Training today.
I seriously would benefit by some adult supervision in the gym. Stupid me decided to nix my scheduled 5-3-1 workout and try to max out on DL. I bombed. I pulled 225 in August. I couldn’t get that up today. In fact, I couldn’t even get 205 up. Seriously, wtf. I know I’m stronger than that.
After warming up, my max attempts went like this.
185x1
225x0x3 attempts
185x1 (dropped the weight trying to regroup)
205x0x3 (a serious wtf moment)
Hoping to salvage the workout I supersetted
GMS 55x10x5
GHR BWx10x5
BBB DL 135x10x4.
On my last BBB set I put 185 back on the bar, 185x10 (+5 rep pr). Seriously fuck me. I’ve been stuck at 185x5 since July so I’m really happy with that, especially since that pr came at the end of the workout and after so many misses. I don’t know why I couldn’t get 205 or 225 up. Impotence sucks.
Here’s the video recap of my training. My pretty red belt underneath my sweatshirt makes me look fat. But it was too cold to wear it any other way. Oh and then I went running–6 miles just for fun.
6 miles just for fun… you kill me.
love your choice of song 
peel me off this velcro seat and get me moving…
Do you live out west? I live in cali and the uspa and apf are popular out here.
Nadia, you are one stubborn bitch. There are some folks around here who can recover after a miss (Frenchy and lil power for example) but I NEVER have. If a pull doesn’t come off the floor, that means I am done. It wasn’t my day for pulling and I move on to something else. Next deadlift day is always, ALWAYS better.
Of course I mean “stubborn bitch” in the best possible way. But if you are like me, then you have to gracefully accept that a one-rep max will have to wait for another day.
I had to laugh at the Green Day selection of tunes. You are a funny girl!
Your advice on my 5K goal is sound. I cannot possibly know after one month of sporadic running what my race pace will be six months from now.
2010 REVISITED:
I had a goal to do 25 pullups by my 40th b-day in Oct. I didn’t get that. I got 23. I was so mentally burned after that, I couldn’t keep going even though I was seemingly so close. I feel badly about that now and feel obliged to go back and try for them again. In addition, 25 pullups means something to me–it’s what I could do when I was a competitive gymnast. How much I bench or squat or DL–those numbers don’t have any real context.
I also had a longstanding goal (I’m talking years) of running a sub two hour half marathon. Although I wasn’t focused on that at all in 2010, I accomplished it three times over, in every half marathon I ran. Thank you 5-3-1. My best half was completed in 1:52:50 with an average pace per mile of 8:36. This was a huge and unexpected pr for me.
2011 GOALS
- 25 fucking pullups
- +45lb weighted pullups (a set of three).
- 300lb DL. (Yeah, I’m overreaching here, especially after today, but better to aim high and miss than shoot low and underachieve).
- To hit (what I believe are my current 1 rep maxes) 225 DL, 150 Squat, and 100 Bench for some serious reps.
I don’t have any 1 rep max goals for bench or squat. When I started lifting, a 100lb bench and a 150lb squat were my “wow it’d be cool if I could do that” weight. I believe I’m capable of more than that now, but I don’t know how much more. And unlike the DL, there just aren’t any numbers on those lifts that I really feel compelled to hit. A 300lb DL may be a long term goal, but it is one that I really want.
I’ll be running in 2011 too, but I don’t have any goals to speak of. The one other long standing running goal I have is to run a Boston Marathon qualifying time. But, I’m not running a full this year.
Now, after a week at home with the kids, it’s back to work Monday. Cheers!
[quote]nlmain wrote:
6 miles just for fun… you kill me.
[/quote]
Well, I was gonna say this… but I saw N already did lol
You never DL’d in the belt before, right? That could be why, maybe you’re using less lower back.
Hey, this stuff happens. You still got a PR, a massive one at that. 185 x 10 should definetely put that max above 225.
[quote]mom-in-MD wrote:
cool…USAPL seems to be active in this area…
are they good??[/quote]
PMPM, Brute, Ms. Alaska, and I all compete USAPL. Reputable fed. Known as the strictest in terms of the lifts (squat depth, etc.).
So interesting, Nadia. The numbers you cited as your 1 RM were all mine at one time: 150 squat (tested), 225 DL (untested), and 100 bench (tested). I’m still a long way away from 100 lb. in bench now, though.
Watching your DL video just reinforced for me how DL is the most mental lift for me. Because both squat and bench start with an eccentric motion to load you up (so to speak) and prepare you for the work, the DL is the opposite: Either break it off the floor or not. If your head’s not in the right place from the get-go, the bar ain’t moving.
Looking forward to watching your progress this year.
Congrats on meeting so many goals in 2010. You, my dear, are a fast runner. Very inspirational.
And your comment about running faster due to weight training really interests me. Awesome!
So we have the same bench goal. Race ya! 
holy crap that is a lot of pull-ups that you can do!
Frenchie: I was being a little facetious about the just for fun run. The run, I’m afraid, was more a product of me still feeling pissy about maxing out and bombing, rather than training as I should have. Running generally makes me feel better about most things. And, happily, it worked on that day too.
Bobbi: Yes, but not in California. What fed will you compete in if you do?
Kimba: I am a stubborn bitch, and generally value that aspect of my personality. Unfortunately, in the gym, stubborn looks a lot like stupid on me. And, I absolutely do credit 5-3-1 for my improved running pace. But, I’m not really a fast runner. You’ll see. You’ll catch me in no time.
Nikki: Don’t blame the pretty red belt! After reading some of Frenchie and Diana’s comments in Mim’s log about how they work up to a max effort, I think that could’ve been part of my problem. I was warmed up in the cardiovascular sense, but the jump from 185 to 225 was probably too big for me. I’ve only ever maxed out on DL one other time, and I did that after I finished my 5-3-1 workout. And I got better results.
Snap: Your observations about the DL are interesting. I can tell you that I went in to that max effort attempt grossly over confident with respect to the 225 pull. I didn’t think I would have a problem with that at all. I underestimated it and I believe that hurt me as well.
Alexus: Thanks. My gymnastics background gives me some advantages with the pullup I think both physically and mentally. As a kid, most of the girls I knew (because most were gymnasts) could do pullups and lots of them. When I set a goal of 25 I really had no idea that that was a lot of pullups because that number had been routinely done by me and the other girls at my gym. Being dumb in that regard helped me. Of course, having the tits and ass of a grown woman hurt me, but oh well. I still think I’m good for them.
Bench Training Today.
I’m still taking that second week mini deload–no rep prs, no bbb–because recovery is still an issue for me. BBB squats and DLs are leaving me sore for days. I’m not completely recovering btw sessions. I think (hope) that I’m handling the volume better this cycle, but I’m not entirely sure. I am still hurting from the DLS on Sunday, but (being stubborn or stupid) I benched anyway. I’m a stickler for a schedule.
Bench
45x20
65x5
75x5
85x5x3
Rows
45x20
70x5
80x5
90x5x3
HLR sets of 15x3
I usually run today, but I couldn’t get up for it. Lame.
Recovery is a huge issue for me. I generally take two days completely off (Mon. & Tues.) to recover from three days of lifting (Wed., Fri. Sun.). That leaves two days for conditioning per week. I’d LOVE not to have to take two days completely off per week, but I just can’t do it all otherwise.
I’m still hurting from my Sunday DLs too.
Yeah, sorry. It’s not the pretty red belt’s fault.
I do agree that it is all mental. Half the time I don’t add up the weight until afterwards, even having a comment like “OMG if I can lift this, it’ll be so wicked!” or “I can’t get 225 up, it’s heavy” can throw you off.
You don’t have to run everyday, it’s probably a good thing that you weren’t up to it.
The psychological aspect is a biggie, I think. That is why it is cool for me to soak up the atmosphere in here rather than soaking up the atmosphere of women training in my gym (the odd one strength trains with heavy weights - but very rarely). You guys show me something of what I might actually be able to do (if i train hard for, like, ever, and get my face out of the ice-cream). Inspiring. Also motivating
I’m sure you can get your goal. Even with boobies
I’ll be stoked if I can get just the one by the end of the year.
Hate to say it but slow recovery is an age thing. When I was about to turn 40 I got into Crossfit for a bit which is 3 on 1 off and very intense. I wore myself down so much that I broke my immune system - I caught every virus going, plus cystitis, for about 8 months. My white cell count got low. Good news was that it recovered and I didn’t get a cold for over two years after that.
I have to go at a slower pace now or risk making old injuries flare up and so forth. I can still hammer myself pretty hard - I just need more rest days.
I don’t want to lecture but running a lot won’t help your recovery either. I enjoy running so I know where you’re coming from, but I do it once a week, sometimes twice, max. It’s hard on the joints and the immune system.
Read this: http://www.marksdailyapple.com/case-against-cardio/ and take it under advisement.