Friday, December 28, 2012

Squat camp!

I'm excited about this so it needs its own post. My squat has been lagging behind pretty much every other woman who has a log online and has been lifting as long as me. i don't think this is a straight-up strength issue, as my bench press and overhead press is more then those of girls who are squatting 160-200 lbs on a regular basis, with me stalled at 135. I read about the squat seminar on the Starting Strength forum, and when Santa gave the gift of cash, decided to sign up. So, in a month I am headed to Atl to get qualified instruction on this lift. I know this is going to help.

Held off until today

As I was feeling crummy yesterday. Today, woke up for yoga. New instructor who was so yoga-esque it was like participating in a Saturday Night Live skit. Many people in the class loved it though, and asked her where and when she taught. After that I squatted, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 2 x 5 x 95, 1 x 5 x 105, 1 x 5 x 115, 3 x 3 x 125, 3 x 1 x 135, 1 x 3 x 125, 1 x 1 x 115, this was supposed to be more. Hyperextensions 4 x 12. Tomorrow, yoga, bench press, deadlift, then movie! I am looking forward to seeing Les Miz.

Thursday, December 27, 2012

Found Monday's training log in the paintbox

First, I took yoga (this is from Christmas Eve). Then, squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 120 Doh! 1 x 5 x 115. all-righty then, not a good squat day. I'm not a morning person, my muscles don't want to contract the way I want them to, and being hungry is distracting. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 2 x 95, 1 x 1 x 105, 3 assisted negatives at 105, 1 x 1 x 95. Clean and press 2 x 5 x 45, 1 x 3 x 55, clanking bar, 3 x 3 x 65. Power snatch 3 x 3 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 3 x 3 x 75- yay!

Today, yoga then lifting, squats and bench press. This will be another morning workout due to being busy later. As much as I love the holidays, it will be good to get back to a regualr schedule again.

Correction: woke up at 3:30am, thank-you hormones, and ended up sleeping thru yoga. Still plan to lift tonight.

Sunday, December 23, 2012

The dog ate my training log

For yesterday. I went to 1.5 hour yoga class first, god I needed that! I don't know why I didn't just do some poses at home this week, today I did several sun salutations, then a shoulder stand, plow position and wheel. Practicing these made my stiff shoulder feel a lot better, more relaxed and less knotted up. Back to the training session, I then experimented with bench-pressing first before squatting. I warmed up with 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 95. Made it up to two singles at 105 with DJ spotting me and a lift-off, backed down to two triples at 95, 1 double. On squats I did 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, one single at 130, 5 x 3 x 125, 3 x 5 x 115, so good volume on squats. Three sets of 12 hyperextensions dispersed through the workout when I needed to pay atttention to my back and keep it warm and that was Saturday's session.

At home I rearranged furniture in the spare bedroom/ my office to take advantage of some dead space in the corner. I thought help would be necessary to move to big dresser and wood futon but managed (by myself!) then relaxed for the rest of the day. Now there is room to see oneself in the mirror, get dressed and paint with the easel. The closet is a little tight to get to but overall it is an improvement.

Friday, December 21, 2012

Slept through yoga

I didn't sleep well and when the alarm went off I turned it off and rolled back over. Also had a bizarre dream that I went out with a guy I didn't really even like, he was obnoxious, who used my picture on a naughty brocure for something, then broke up with him and while I was packing up my things my whole family came over to meet him. Subconscious, help me out and send me a good hot dream about a random stranger next time, ie. Subway guy, okay?

So no yoga unless I do it on my own today, must get up and take tomorrow's class at 8:30. Working all day, then out with a long-lost friend later this evening.

Thursday, December 20, 2012

Wow, that last post was mean. I don't hate people!

Karma must have got me, because i cried at the gym today. I really suck at power cleans, and while having a trainer (the good one) observe my efforts I just started crying. That is what happens when someone is nice. So, I am going to try to be kinder to everyone, no I am going to be kind.

Today's training session went as follows: Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 12 hyperextensions trying to wake up my back, 1 x 3 x 115, 2 x 3 x 120, 3 x 3 x 125, 3 x 5 x 115. Power cleans 2 x 5 x 45, this is where the help and the crying happened.

Clean and press 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 1 x 1 x 75, one fail at 75. Back to power cleans 1 x 1 x 75, 5 x 3 x 75. Power snatch 1 x 5 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, one fail at 75, 1 x 3 x 70, 3 x 4 x 70.

This session was done fasted other than some orange juice in the morning, after in the locker-room I bonked. I sat on the bench for at least ten minutes just unable to move. On the way home I stopped at Subway where the hottest guy I've seen in a while was in line behind me. Muscular, tattoos, pretty eyes, broken nose, JESUS. It was so hard not to just stare at him moronically.

Wednesday, December 19, 2012

I think I hate people

A month and a half ago or so a woman around my age posted on a strength forum that she wanted to get stronger using the the Starting Strength template and asking how it usually goes for older women. I sent her a private message advising her is can be rocky, not exactly linear and directed her here, to my blog. Hey, it isn't elegant but i tell the truth about what happens as an older woman lifting and training with barbells.

Well in her response she completely disregarded this long-tern lifting blog and then went on to post lots of the SAME frustrations that I experienced and blogged about. Now, she has noticed that she cannot do linear progression the same way yaoung dudes do.

Well duh! Here is your Christmas present. When you decide to write up a public log, and someone in the same age group as you offers up there experiences from the past two years, thank them and READ and LEARN. Merry Christmas.

What's happening.

Yesterday I took my friend's last body pump class, which was fun and also sort of sad knowing she won't be teaching it anymore. I rarely took it as classes like that don't fit in with lifting in the sense that there is enough light lifting in the class to extend recovery by a day, but as a fun light workout it was great. Tonight I have my niece so we will go to the climbing wall which means Thursday I have to lift. Overhead stuff Thursday, first light back squats up to 3 x 5 x 120, power cleans, clean and press, then power snatch and overhead squats. Friday yoga, Saturday heavy lifts, squats 3 x 3 x 135, bench 3 x 3 x 100 please let there be a good spotter there for me! Deadlifts or Romanian deadlifts, especially if there isn't a spotter and I have to go lighter and not all out on bench presses.

Monday, December 17, 2012

First training since the vein shots

On the after-care sheet they give you, highlighted and bold at the bottom it says, "Your legs will look worse before they look better." Today was a worse day, I noticed while showering. I began with squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 3 x 135- YAY, 2 x 1 x 135, wussed out. Pissed, I took 10 pounds off, 3 x 3 x 125, 3 x 5 x 115. Moved on the bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 2 x 2 x 100, couldn't find a spotter and the second rep of each of those sets was slow going up. 2 x 1 x 100, took 5 pounds off 1 x 2 x 95, 2 x 3 x 95- found a spotter and even went for a fourth on both of these sets cause i knew he would help with the failed reps. 3x 12 hyperextensions and then into the showers to inspect as closely as i could the back of my legs.

Why are my shoulders so sore?

I haven't lifted since Thursday, and that was a squat/ bench/ romanian deadlift day so no overhead work since Tuesday. Seems like today, nearly a week later, my shoulders would be fine. It was finally okay to take a hot shower so that relaxed them a bit. Also, I took yoga this morning but didn't push myself at all, I'm not even going to log it on Fitocracy. My period started too. Today's goals are squat 3 x 3 x 135, bench 3 x 3 x 100, deadlift 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155.

The hot shower thing is because I had sclerothepary done Thursday evening and you aren't supposed to bathe in hot water for 72 hours after. I totally broke that rule a few hours early on Sunday, but today let super-hot water soothe my tight sore shoulders. Now I have to remember that there are little bruises all over the back of my legs and avoid shorts until they fade. Spider-veins are in my genetics as well as pale see-through Northern European skin, so every couple of years since 2000 I've been going to a vein doctor to have them zapped. This was the first time I allowed the nurse to do it instead of having the doctor, she did such a great job I hope she will be around two or three years from now when I need it again. Very little pain and itching, and the bruises are much smaller and paler this time around.

Friday, December 14, 2012

Yoga and lifting part 2

I am sold on the combination of yoga and weightlifting. Before I started practicing yoga regularly I was constantly sore, to the point of always rubbing my legs and top of my back. Foam rolling was good but the results didn't last and I can't afford regular massages. It's been three months that I've been attending at least three yoga classes a week and the difference is wonderful. My legs are simply not stiff and sore anymore. Sometimes, in the yoga class the day after training with weights I feel inflexible, and foot cramps happen, but I let the body ease into the position without always trying to compete with myself in the last class or the person next to me, and invariably I am much more flexible and feel amazing by the end of the class.

At first it was like eating raw broccoli, detestable but you know its good for you. Now I'm hooked. If weightlifting is making you feel beat-up and older than you were before you started, I implore you to find a beginner or restorative yoga class before giving up on the weightroom.

Cloud lifted

I have to wonder if its partly due to the weather cooling down and drying out a bit. Its going to warm up again (talking air-conditioner time yet again) but at least there is a little break. Had my leg veins pricked today, so lifted heavy in anticipation of having to take a few days off of the gym.

Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 125, 2 x 2 x 135, back started talking to me on the second set so backed off the weight, 3 x 3 x 125. These were wonky until the third set when I finally got everything tight and aggro. 3 x 5 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, had to look around for 10lb plates as two curl bros came over and stole mine, 1 x 3 x 95, 1 x 3 x 100- Whoot! Had a spotter and lift-off, these practically flew off. 1 x 1 x 100. Boo! Tried by myself and my head got in the way. Pouted for a while and went down to 95 again, 2 x 3 x 95. This may have been three sets, lost count. (Yes I lost count on the way to three!) 2 x 5 x 85.

Romanian deadlift 2 x 8 x 95, 2 x 8 x 100 ugh. Deadlift basically just to practice form 1 x 3 x 135, 1 x 5 x 135, also some sets of hyperextensions here and there.

Tomorrow I may take yoga, one of my nieces has to have surgery on her ear so if I can get in touch w her mom to find out when I'll go there instead. Friday evening supposed to meet friends out, may depend on if she is better from the flu earlier this week, then Saturday go to a memorial concert and art show for my friend who died a couple of weeks ago.

Wednesday, December 12, 2012


Tomorrow there will be a sub for yoga I believe, which means that I can go whenever, either in the morning or night. However I have a dr.s appointment at 4 so I'll aim for morning yoga and lifting. Squat up to heavy singles and doubles at 135, bench 100, maybe 97.5 for threes, Romanian deadlifts, 1 x 8 x 95, 2 x 8 x 100. So a short heavy workout. I got some Christmas shopping done today, so it turned out somewhat productive in spite of the bad attitude. time to turn that around, and focus on family and friends during the holidays. I have nothing to complain about.

White whine

Trying to be positive most of the time is not working for me right now. According to the weather map we are the only warm muggy place in the US for December. Warm and muggy equals horrid tattered hair. My shoulders are sore, can't tell if I'm getting sick or its the overhead work from yesterdays lackluster workout. I feel desolate and crappy. Everything annoys me, from commercials for The Chocolate Nutcracker (you just know there will be no chocolate passed around) to Anne Hathaway every-fucking-where. She does die at the end of her latest flick so maybe that will make up for it. I am a bitter bitter Grinch.

Tuesday, December 11, 2012

Tough motivation day

After yoga it took everything I had to get in the gym to lift. I don't know what was going on mentally, but forced myself to do something. I started with squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 3 x 115, 1 x 5 x 105. Hang cleans 2 x 3 x 45, seemed okay. Clean and press 2 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x75 suuuucked. Overhead squat 2 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 3 x 5 x 65, 1 x 1 x 70, 2 x 3 x 70, 1 x 2 x 70. And to the shower, even that was a huge effort.

Thursday, December 6, 2012

Yoga and lifting

Looking back at the past couple of weeks workouts, I have been basically treading water. Trying to keep up some sort of training in spite of all the emotional events that have piled on in the past three weeks or so. Nowhere close to the end of the years goals I set, 225 squat and 315 deadlift, due to injuries one after another, mostly affecting my back. On the positive side, it is those injuries that convinced me to start taking yoga in an effort to balance out my fitness, and I am still progressing albeit more slowly than I would have liked.

Today I will take the 4pm yoga class, then lift. Warm-up w push-ups and hyperextensions, then start with power snatches and overhead squats, move on the clean and press and finish with power cleans. This is the opposite of starting with power cleans and finishing w overhead squats so doing an experiment here to see how it goes. I will update this after training.

Tuesday, December 4, 2012

Stop slacking! (note to self)

Slept alot today to try to avoid the cold I'm starting to get becoming worse. Went to yoga at 4pm, good hard class. Then lifts, squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 2 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125, 3 x 2 x 130, 1 x 3 x 125, 1 x 2 x 125, 2 x 5 x 115. Bench presses were taken, including one sort of taken by a guy using it to lean on while doing dumbbell rows, ignoring the open benches in the dumbbell area. Dumbbell bench, 1 x 8 x 20, 1 x 8 x 25. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 90, 1 x 1 x 90, 1 x 3 x 85, feeling very unmotivated here. Had to force myself to do the Romanian deads. 4x8x95 and out. It's an hour and a half later and my legs are feeling it. Yoga tomorrow, olympic lifts and overhead squats Thursday.

Saturday, December 1, 2012

Squats are coming back.

This is all about me, as it should be, but I must brag about a friend for a moment. Older even than me, and she had lost over 100 lbs which you may or may not know leaves one as weak as a kitten. She found Stronglifts (which I hate because he stole everything but whatever) and on Friday morning squatted 135 x4. Oh yeah- lets hear it for the old ladies!! So proud of her, and she does full deep squats too.

Okay, Friday morning I slept through the regular yoga guru's class and took a later one, expecting it to be easy. Wrong! Holy crap it was like she had ESP and was zeroing in on my tight hips and hamstrings from the Romanian deadlifts in the last training session. At first I couldn't even get comfortable in Child's Pose, after 40 mins or so of intense stuff I was loosened up and human again. Taking her class next week too. Sometimes, change is good.

Lifts at night. I warmed up with 1 x 12 hyperextensions, real slow. Squats, 1 x 10 x air, 1 x 10 x 45, 2 x 5 x 95- needed extra warm-ups today. 1 x 3 x 105, 2 x 3 x 115, 1 x 3 x 125, 2 x 2 x 130, 1 x 5 x 115. Clean and press 1 x 5 x 50, I put the little plates on instead of using the empty bar as I've dropped the bar on my foot a couple of times and that sucks. 1 x 3 x 60, 1 x 3 x 65, 1 x 2 x 70, failed the third, went to power cleans. 1 x 3 x 75, 1 x 2 x 80, that second one was ugly, 1 x 1 x 80, 1 x 1 x 75. Not every day is a good power clean day. Overhead squats, 2 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 2 x 3 x 70, 2 x 4 x 70, 1 x 3 x 70 and done.

This morning I took the long yoga class and the instructor decided to help me by making everything harder, including coming over during Warrior pose and loudly saying, "Spread your legs!" which was pretty hilarious and unexpected in yoga.