Working on getting better about updating this each day
Training at the Rush with Dustin
September 7, 2013
Bench - Max out - 1 set of 1 with 115lbs. ( goal for meet in Nov. has been met)
Shoulder Presses (standing) - 2 sets of 12 with 15lb DB, 1 set of 14 with 15lb DB, 1 set of 16 with 15lb DB
Lat Pulldowns - 5 sets of 10 with 85lbs.
Curls - 5 sets of 10 with 10 lb DB
20 minutes cardio
September 8, 2013 - Squat/Deadlift Day at TSF with Dustin
Squat - worked up of 155lbs. 2 sets of 5, and 1 set of 8
Deadlift (off box) - 1 set of 225lbs. for 5, 1 set of 235 for 5, 1 set of 245 for 3, 1 set of 255 for 1
September 10, 2013
Squat - 5 sets of 5 with 95lbs.
Deadlift - 1 set of 5 with 135lbs, 2 sets of 3 with 185 lbs., 1 set of 5 with 185lbs. (struggled in pulling hips through)
Bench - 5 set of 5 with 75lbs.
[quote]SquattinMachine wrote:
I took it pretty light today because my left knee has been giving me a few problems not really sire what but decided to just have a body weight day.
10 mins Cardio
Wall Squats facing the wall: 10 sets of 10.
Lunges: 3 sets of 20
Planks: 3 sets of failure.
25 mins cardio.
[/quote]
Take this for what its worth but is there a chance you are on the edge of overtraining your quads? You did deads and squats on 9/8 and again on 9/10? For me that would be too close; not enough recovery time.
I didnt see anything about wrapping your knees during your DL, do you wrap them? You may not want to try it now since it is too close to a meet and it does feel different. I am just looking for things that may give that knee joint a break and still handle those weights. Where is your pain and when does it bother you?
My boys get tired of hearing me say it but," The one that wins is not always the fastest or strongest, sometime they are the healthiest."
[quote]SquattinMachine wrote:
I took it pretty light today because my left knee has been giving me a few problems not really sire what but decided to just have a body weight day.
10 mins Cardio
Wall Squats facing the wall: 10 sets of 10.
Lunges: 3 sets of 20
Planks: 3 sets of failure.
25 mins cardio.
[/quote]
Take this for what its worth but is there a chance you are on the edge of overtraining your quads? You did deads and squats on 9/8 and again on 9/10? For me that would be too close; not enough recovery time.
I didnt see anything about wrapping your knees during your DL, do you wrap them? You may not want to try it now since it is too close to a meet and it does feel different. I am just looking for things that may give that knee joint a break and still handle those weights. Where is your pain and when does it bother you?
My boys get tired of hearing me say it but," The one that wins is not always the fastest or strongest, sometime they are the healthiest."
I would like to hear REED’s thoughts on this.[/quote]
Personally I feel it is a over use injury. I use injury very lighty as she is not seriously hurt and its not impeding her ability to do daily tasks or train. I believe between the traininig and cardio she has recently added it is just bothering it. So I havbe had her icing and heat a few times a day and taking a anti inflamatory for a few days and see what happens. If she is still having issues come next squat seesion Ill have her sit it out and probably make a doctor appointment if it has not improved at all. But, at this time I strongly believe it is just a minor ache as opposed to something serious.
As for wrapping her knees on her deadlift never really thought about it as she cant use them in a meet and she already has a issue with her knees extending and locking out prematurely I would think it would only mangnify this problem. How ever if she is feeling up to Squatting this Sunday she will be wrapping her knees just to take any stress she can off of them and as close as we are to the meet she needs to get used to them as she wil be competiting in them.
[quote]SquattinMachine wrote:
I took it pretty light today because my left knee has been giving me a few problems not really sire what but decided to just have a body weight day.
10 mins Cardio
Wall Squats facing the wall: 10 sets of 10.
Lunges: 3 sets of 20
Planks: 3 sets of failure.
25 mins cardio.
[/quote]
Take this for what its worth but is there a chance you are on the edge of overtraining your quads? You did deads and squats on 9/8 and again on 9/10? For me that would be too close; not enough recovery time.
I didnt see anything about wrapping your knees during your DL, do you wrap them? You may not want to try it now since it is too close to a meet and it does feel different. I am just looking for things that may give that knee joint a break and still handle those weights. Where is your pain and when does it bother you?
My boys get tired of hearing me say it but," The one that wins is not always the fastest or strongest, sometime they are the healthiest."
I would like to hear REED’s thoughts on this.[/quote]
Its the inside of my right knee. I have a weird ankle with alot inward ankle flexion and I think since I have added alot of walking it is starting to stress it there becuase its compensating for the ankle. So I am switching to 0 impact cardio stuff like Arc Trainers and Bikes.
[quote]chobbs wrote:
Please teach more girls to lift…that front squat tho>>[/quote]
Haha Chobbs Ill try… whats wrong with my Front Squat :-([/quote]
Nothing at all! > is greater than, so your front squat is greater than everything…sorry I’m a nerd sometimes
[quote]SquattinMachine wrote:
I took it pretty light today because my left knee has been giving me a few problems not really sire what but decided to just have a body weight day.
10 mins Cardio
Wall Squats facing the wall: 10 sets of 10.
Lunges: 3 sets of 20
Planks: 3 sets of failure.
25 mins cardio.
[/quote]
Take this for what its worth but is there a chance you are on the edge of overtraining your quads? You did deads and squats on 9/8 and again on 9/10? For me that would be too close; not enough recovery time.
I didnt see anything about wrapping your knees during your DL, do you wrap them? You may not want to try it now since it is too close to a meet and it does feel different. I am just looking for things that may give that knee joint a break and still handle those weights. Where is your pain and when does it bother you?
My boys get tired of hearing me say it but," The one that wins is not always the fastest or strongest, sometime they are the healthiest."
I would like to hear REED’s thoughts on this.[/quote]
Personally I feel it is a over use injury. I use injury very lighty as she is not seriously hurt and its not impeding her ability to do daily tasks or train. I believe between the traininig and cardio she has recently added it is just bothering it. So I havbe had her icing and heat a few times a day and taking a anti inflamatory for a few days and see what happens. If she is still having issues come next squat seesion Ill have her sit it out and probably make a doctor appointment if it has not improved at all. But, at this time I strongly believe it is just a minor ache as opposed to something serious.
As for wrapping her knees on her deadlift never really thought about it as she cant use them in a meet and she already has a issue with her knees extending and locking out prematurely I would think it would only mangnify this problem. How ever if she is feeling up to Squatting this Sunday she will be wrapping her knees just to take any stress she can off of them and as close as we are to the meet she needs to get used to them as she wil be competiting in them. [/quote]
If she can’t use them in the meet, stay away from them for now. It sounds like you got it under control. My issue was patella tendentious, it started slow and was right at the point were the tendon fused into the kneecap. I was able to still squat but I ditched the other leg work. There are no additional points for how much you can leg press in a PL meet.
BTW, good move on the ice. There is no single drug that works as well as 32 degree water.
[quote]SquattinMachine wrote:
Squat Day at the Rush with Dustin
September 22, 2013
Squats with knee wraps: Worked up to 185 for 2 sets of 3 and 1 set of 6
Deadlifts: SUCKED!!
135 for 2 sets of 3
185 for 2 sets of 2
225 for 2 sets of 2
245 - Missed. [/quote]
Squats looked solid; you know you had one more in ya without a problem, right? One little thing, try not to “Snap the top” and cruse those last few inches. It’s easier on the body in the long run.
[quote]SquattinMachine wrote:
Squat Day at the Rush with Dustin
September 22, 2013
Squats with knee wraps: Worked up to 185 for 2 sets of 3 and 1 set of 6
Deadlifts: SUCKED!!
135 for 2 sets of 3
185 for 2 sets of 2
225 for 2 sets of 2
245 - Missed. [/quote]
Squats looked solid; you know you had one more in ya without a problem, right? One little thing, try not to “Snap the top” and cruse those last few inches. It’s easier on the body in the long run.
[/quote]
Thank you! I know my goal was to get at least 5 I felt good on the 5th and decided to go for a few more on the 6th I stopped because I am still getting a little nervous I felt like I was getting loose and didn’t want to lose it. Next week my goal is to hit a minimum of 8 reps maybe 10. Thanks for the advice I will definitely try to fix that.
All benches were taken so I did floor presses which I need to be doing way more anyway as I have like no triceps what so ever.
Floor Press - Worked up to a heavy triple 1 set of 105 for 3, went to 115 and failed. We put on the dark purple band and completed a few more sets of three increasing weight.
With band: 1 set of 3 with 115lbs
1 set of 3 with 135lbs.
1 set of 2 with 145lbs.
Video will be posted later this afternoon.
Cable Rows: 4 sets of 12 with 35lbs
Tricep Pressdowns: 4 sets of 12 with 25lbs.
Curls: 5 sets of 10 with 12.5 lbs.
Worked up to heavy single with bands. Bands took off weight in the hole but lockout was a full 290 lbs. (which nearly killed me). Working on starting to feel some heavy weight in preparation for the November meet.
Rack Pulls - 4 sets of 3 with 185 lbs.
1 set of 8 with 185 lbs.
Leg extensions and Leg curls 3 sets of 15 with 70 lbs.
Seems like you are dialed in on the up coming meet. Are you getting any ideas on your weight attempts? What progress in such a short amount of time; you have some good coaching there.
