[quote]Nikki9591 wrote:
I’m scared that I can’t get a 6 plate squat while on a diet and adding walking and interval training to the mix, but I’ll be damned if I let that kinda talk win without giving it my all.
[/quote]
If you can get a raw 6-plate squat to legal PL depth at 140 lb. BW, you are missing your calling in the competitive PL arena. That’s 2.25x BW. I’ve only seen a woman squat numbers like that raw once. Truly, you have the perfect stature for the sport.
lol @ legal pl depth. could be 4 inches difference, depending on the federation.
[quote]CBear84 wrote:
lol @ legal pl depth. could be 4 inches difference, depending on the federation. [/quote]
Don’t they all define it as hip crease below top of knee? Breaking the parallel plane? Deeper than that is unnecessary, I agree, in a PL meet. Even though I do it.
It’s the judging where the discrepancy occurs. Some feds are lax and pass squats that aren’t even parallel. And some judges are assholes and want to see an ATG squat.
I’ve expressed interest in PL, it’ll be something I’ll really start pursuing in September.
nadia! just stopping by. i feel like i say this often, but it so true–you’re training and ability is amazing!
however…i’m hoping the running will take a back burner to the wts…if only for my own selfish reasons of wanting to see you’re skills with the wt’s without it-- i predict PR’s for a good while :}
Cal: Ooops, I missed your post before. Running 1x a week isn’t enough for me. In order to get those easy, fun runs, I have to train with more frequency–3x a week is probably ideal for my body, but my spirit would prefer at least 4 and ideally 5 days of running.
Kpsnap: Those are my cheap ass Target slippers. They keep my feet warm and are just ugly enough to be awesome. That’s funny that you like my body type. I envy yours (and Kimba’s) all long and lean and trim. We’re close in height, (I’m 5’ 3 1/2") but right now I weigh 123. I’ve weighed as little as 113, but at that weight I have a I’m hungry look about me, which is not flattering to my face. I have no idea how you and Kimba walk around at 110 at 5’4".
Nikki: You’re going to make a great sports psychologist. You have me pegged. And, I’m stoked you have plans for a powerlifting meet!
Frenchie: There is nothing better than independence.
Kimba: Tacky, horrible, ugly I know. And, I will figure out my training problems, but probably not until I stop thinking and start listening to my body.
Alexus: I know that bear joke. And I totally think it’s funny. I’m wrong like that.
Cbear: I’m happy. I’m on vacation. And I get your point–intensity before frequency–better to cut to a 2 or 3 day a week training plan than lower my training maxes. Thanks–that’s very good advice.
Brute: I don’t think I’m willing to put the strength training on the back burner. Right now, I’m happiest lifting and doing gymnastics. I want to run (and run well). But, I’ve decided that I’m not going to force it and jeopardize what IS going well for me right now, which is principally the lifting.
[quote]Nadia Comeandeat wrote:
I want to run like I’m a runner and lift like I’m a powerlifter. I’m not sure where to draw the line. [/quote]
Thanks for answering my message over the weekend. Anyways, here’s what King Wendler says. I think it might pertain to your situation:
“Strength, hypertrophy, mobility, conditioning. The key to remember in all of this is to have one of these things be a priority for you, not all of them. If everything becomes important, nothing gets done correctly. So, pick an area that you need [want] to work on and make the necessary cuts to the other areas.”
Pretty cut and dried. You have the 5/3/1 manual. When I need an attitude refresher, I just go to page 52 - 53. MNOV.
Elliott: Thanks for quoting 5-3-1 in my log. It seems like such a simple program, but like you, I’m often going back to the text to help me find my way. And I was thinking of something similar Jim Wendler wrote when I was contemplating lowering my maxes–“you can’t serve two masters.”
I’m certain that if I wrote in and asked Wendler what to do, he’d tell me (based on my age and my other athletic outputs) to do as Cbear suggested–drop the frequency and lift using the 2 day a week program.
I’ve not done that because I’m training my mind as much as my body, and frequency, quite frankly, builds confidence for me. It must be the gymnastics repetition model that plagues me–every time I’m faced with a new weight on my lifts it feels like they are brand new skills–skills that I want to own through repeated and frequent practice. In addition, I adore lifting. And because it is still a relatively new lover for me, I’m not sure I can cut myself off at just 2 days a week.
Anyway, I’m pretty certain that (right now thinking only of my own desire) my priorities are lifting, gymnastics, and then running. But, with that said my affection runs high for all of those activities. I very much meant what I wrote. I want to lift strong, tumble high, and run fast. And, if I have to do less to get more, I’ll come around. But, I’m stubborn and a slow learner. So, the process may not be pretty.
thats cool. i’m doing oly lifting + mobility + strength. for my soul. i dunno how much more progress I might be making on one goal in particular if i just focused on the one… but i don’t want to :-p
may you always run swiftly.
I’m glad that you made a decision, sounds like a good one to me.
Trial and error comes with the territory, but it’s fun to learn what you can handle and learn how your body responds to different things.
Then again, I don’t believe in all that “You can’t do this AND that”… I might butt heads with Mr. Wendler ;D
But you have the attitude to do it Nadia, can’t wait to see how you mesh everything together <3
[quote]Nikki9591 wrote:
Then again, I don’t believe in all that “You can’t do this AND that”… I might butt heads with Mr. Wendler ;D[/quote]
Nikki,
It’s not that Wendler says “if you want ‘this’ then leave out ‘that’”, rather he stipulates exactly what Nadia wrote: You can’t serve two masters. In his 5/3/1 Reloaded article, he says: "“The first thing you need to do is figure out what your goal is. Once you do this, you can determine your priorities, which determines how much time you devote to each component [strength, hypertrophy, mobility, conditioning]. So, if you want to get stronger, you prioritize the strength lifts more and pull back on everything else. If you want to get bigger, you prioritize hypertrophy and do less singles and less conditioning. But at no time, ever, should you dump one of those things completely.”
In other words, you can have Incredible Hulk strength or size, but you’ll have to dial down everything else to do so. Or, if you want to be a lean-mean-running-machine, then Hulk strength will just have to wait. If both are given equal attention, then neither will be obtained. You’d just be a so-so runner and a skinny, weak Not-So-Incredible Hulk. And being skinny & green doesn’t look good for anybody.
Nadia actually has a very promising situation. Wendler’s template for training is: Stretch. Lift. Sprint. Gymnastics provides excellent flexibility and mobility. Her lifting is done 5/3/1. Conditioning is accomplished through Nadia’s passion for running. She has all the ingredients of a successful program. The question is: “How will it be organized to compliment whichever is prioritized?”
I totally know what you mean when you refer to the “gymnastics repetition model.” I fall prey to that in my lifting and even in the rest of my life. Gymnastics is the ultimate perfectionist sport. Lifting is also a pursuit of perfection. No wonder we got bitten by the iron bug!
Good luck working out all the details. I’m interested to see how things unfold for you over the spring.
I love seeing the videos Nadia. I’m making some similar decisions right now with regard to what to pursue and how hard to push. In my ideal world, we’d get to do it all. It’s nice to hear your thought processes.
Alexus: If your training is feeding your soul–I think you’re doing exactly what you need to be doing.
Nikki: You train hard, with heart, and you challenge common expectations–that’s a win, win, win in my book.
Elliott: I enjoy reading Wendler’s writing too–except that log entry that he wrote about pull-up fruitcakes’ brains not being functional. As a whore for pull-ups I take offense. I don’t want to be a fruit cake–a cup cake, on the other hand, I can live with that.
Veggie: I still haven’t decided if my gymnastics background has been to my benefit or to my detriment. Have you?
Powerpuff: I’m enjoying reading your log–seems to me like your heart is in your bench. I’m routing for you to hit that triple digit! After that, it’s now what?
Running:
I ran a few times over vacation, and the spring is coming back to my step, but I’ve decided to keep the running for fun and just run by feel. I was surprised to learn that in Feb and March my monthly mileage dropped to about 60 miles. I had been averaging much closer to 100 miles in a month. Hmm.
Lifting:
Started cycle 7 of 5-3-1. I increased all my numbers, but squat. I didn’t squat last cycle and my hip is still not 100%. It’s my plan to see if I can handle some deload squat weight without aggravating my owie.
3-3-3 Bench
BENCH
barx10
65x5
77.5x3
87.5x3
97.5x7 (+1 rep pr failed on 8)
BBB bench 75x10x5
ROWS
barx10
65x5
85x5
95x5x2
100x5
105x3
110x3
Gymnastics:
If I’m honest, this is where my heart is. But, I’ve not made it my priority because (1) I can only do it once a week; (2) I’m afraid; (3) progress is hard to quantify. But, fuck it. I’m going for it.
And I have a quantifiable goal now–two actually. The first I’m terrified of–I’m going to get my back handspring on the beam again. You’ve seen them on the floor. They are fucking horrible. And I’m actually still afraid of them on the floor. You should see me pace around like a caged panther before I throw the first one. Uggh. The second is my press handstand from a straddle sit. I’ve wanted this skill back for a long time. But, I haven’t trained it consistently. There’s no fear here–just weakness.
My training isn’t going to change much. I’m just going to try to do more gymnastics elements as accessories. Mantra change from “no limits” (that one didn’t last long) to “it’s like riding a bike.”
If there’s one thing I’ve learned from starting gymnastics, it’s that it is totally a head game. Yes you need strength, balance and coordination, but even if you have all three, you won’t get anywhere as long as you have the fear. And the only way to get around that is, as you say, repetition.
It’s a bit like riding coasters. I used to be shit scared when I got on one but I’ve now ridden close to 600 different coasters around the world and honestly, there’s nothing that will frighten me any more. I get a bit apprehensive on the ones that launch fast, but that’s as far as it goes. I must admit I miss the adrenaline rush.
As for running, 100 miles a week is crazy. No wonder you’re hurting. I’m doing a quarter of that at most, for the sake of my old joints. Glad you are finding a middle ground.
[quote]Nadia Comeandeat wrote:
Veggie: I still haven’t decided if my gymnastics background has been to my benefit or to my detriment. Have you?
Gymnastics:
If I’m honest, this is where my heart is. But, I’ve not made it my priority because (1) I can only do it once a week; (2) I’m afraid; (3) progress is hard to quantify. But, fuck it. I’m going for it.
And I have a quantifiable goal now–two actually. The first I’m terrified of–I’m going to get my back handspring on the beam again. You’ve seen them on the floor. They are fucking horrible. And I’m actually still afraid of them on the floor. You should see me pace around like a caged panther before I throw the first one. Uggh. The second is my press handstand from a straddle sit. I’ve wanted this skill back for a long time. But, I haven’t trained it consistently. There’s no fear here–just weakness.
My training isn’t going to change much. I’m just going to try to do more gymnastics elements as accessories. Mantra change from “no limits” (that one didn’t last long) to “it’s like riding a bike.”
[/quote]
Well, I am certain that my gymnastics background is a benefit. It trained my body and mind at such an impressionable age and I thank my parents over and over for putting me in the gym and taking me to all of those practices and paying for it. Man, they paid Catholic school tuition and gym dues for 3 kids. They are rockstars my eyes.
I am SO EXCITED for your goals! My gymnastics abilities led me to be kind of a beam specialist. I was good at the others but that was my passion. It suited my calculating, perfectionist personality. And the grace and strength combo is a natural for me. Same goes for press handstand from straddle. Such a beautiful display of strength.
I will be cheering you on every step of the way! Cannot wait to see the vids. Lol about the “caged animal” look, I know exactly what you mean.
Oh you make my heart pitter patter Dahlin.
HA! I will love to be a cupcake, but I won’t live to see 20, I’ll eat myself by then.
Nice bench PR, and your rows are fantastic, I don’t know why you oohed over mine =D
I came back because I didn’t say diddly about your avvie. Shame on you Nik.
Looking stellar in the avvie Nadia… kthatsitbye <3
the new avi is rockin!!
there is so much photography potential amongst the vixens it makes me salivate to think about it.
Cal: Fear is absolutely one of the biggest hurdles for me to overcome. But, that same fear, as you point out, makes the pursuit of these goals fun and exciting.
Veggie: I’m glad your gymnastics experience was positive. For me, body image issues that I carried with me through my teens colored mine. Perhaps I would have struggled with them regardless, but they certainly took root when I was a gymnast. At 13, as my body started to change, my coach gave me the nickname, Crisco, aka fat in a can. And he would grab his forearm (feigning pain) when he was spotting me. Without any guidance on how to manage my weight, I started skipping whatever meal I could. I was lucky my parents caught on pretty quick–although I thought I was so clever–actually making my breakfast (only to dump it down the toilet) so I could leave dirty dishes behind. Anyway, I spent a summer out of the gym, got boobs, and a boyfriend, and I never went back. My poor dad. Anyway, my best events were beam and bars–the skill events. I have (or had) that trickster mentality.
Nikki: Nice to see you. Thanks for the love.
+++++++++++++++
Training. Squatted for the first time in more weeks than I feel like counting.
The weight felt heavy.
Squats
barx10
65x5x3
85x5
95x5
105x5
Handstands x10
Handstand to straddle L sit (not sufficiently controlled) x5
Straddle L sit hold for 10 count x5
straddle stand to handstand (w/ assistance) x5
Backhandsprings x10 (I need to work on getting more explosive)
Walk (not run) to the track–some drills that I can’t describe, all you need to know is that I looked stupid doing them, but didn’t care
100 meter strides x6
some jumps