Wednesday, November 13, 2013

Getting impatient and trying out high bar squats.

Session from 11/10; I wanted to lift and couldn't bear to spend more then 5 minutes warming up, so 5 minutes on the elliptical. After watching the world powerlifting meet all weekend and seeing every lifter use high bar squats, I decided to give it a shot. Low bar has been back problems for me consistently in spite of the claim I've read that it places less stress on the lower back. Maybe that is true in general, but where I am fractured (or whatever has happened back there) the low bar position doesn't work for me. So, I grabbed the trainer who knows what he is doing, and is familiar with both the low-bar via Rippetoe and high-bar via competing, to watch me.

1 x 8 x 45, felt awkward as hell. 2 x 5 x 65, better, easier to reach depth. 1 x 5 x 95, nice, getting used to looking straight ahead. 3 x 5 x 105, super comfortable. What the hell, add 10 pounds and do three sets of one rep each to see how it goes. I did one rep at 115, it was dreamy so instead of racking the bar I did two more.

Note to self: knee sleeves and a belt are good, helpful things. On to bench, 1 x 8 x 45, 1 x 5 x 65, 1 x 4 x 85, my plan was to do 4 x 4 x 95, no lift off, but instead did 2 x 3 x 95, 1 x 2 x 95 bummed and pissed now. Took ten pounds off and did 2 x 5 x 85, 1 x 6 (with spotter, good one, no hands) 85.

Time for some pulls, lat pulldowns, 1 x 8 x 60, 1 x 8 x 70, 1 x 5 x 85, 2 x 6 x 85, varied my grip for all of these. Seated rows, 2 x 6 x 70, 1 x 8 x 70. I'm kind of surprised that doing this bro upper back stuff made my back feel better, so plan to add that in on non-deadlift days.

Today, squats 3 x 3 x 115, bench, 100 if I can find a spotter, see what happens with 95 if not. Deadlift 3 x 3 x 135. Overhead presses dependent on lower back, 65-70 lbs.

Thursday, November 7, 2013

So far so good

I hopped on the ellipical for 15 mins, having switched to that from the treadmill because I can use the elliptical in my converse and not have to deal w changing shoes. Squats, in the power cage so not my preferred spot, also with the Women on Weights class giggling about one of their upcoming wedding, ugh. Anyway, 1 x 5 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 95, 3 x 3 x 105. Fine. Bench press, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 95, 1 x 4 x 95- no lift off this time, all me! Very happy about my bench presses. Deadlifts, 2 x 3 x 135. And out! Squats, increase by 5 lbs a week, bench, 3 x 4 x 95 next time, deads 3 x 3 x 135.

Monday, November 4, 2013

Moving right along! 100lb squats, 95 lb bench presses

Holding myself back is hard but no one is going to take care of me except me. Today I hopped on the elliptical for 15 minutes to warm up. Squats 1 x 8 x 45, 2 x 5 x 65( getting my body into it) 1 x 5 x 85, 1 x 5 x 95, 3 x 5 x 100. These were a little harder on my hip flexors that I would have liked, and I wasn't focused on staying tight thru my back as should have been so its good that they were light. I won't be able to always get away with that. Next time 3 x 3 x 105. Then, bench press. 1 x 8 x 45, 1 x 5 x 65, 2 x 5 x 85, 1 x 1 x 95 got James to spot me and give a liftoff and made 3 x 3 x 95! That was nice and he was great about keeping away from the bar as lectured. I felt good and decided to leave while ahead. I'll stay at 95 next time but go for 3 x 4.

Friday, November 1, 2013

Do you even lift?

Why yes I do! On the comeback trail with a belt this time and a plan, for squats at least. My progression at a given weight will be 3x3, 3x5, 5x5, increase by 5 pounds. Yes, it will take longer but I bet I'll have warning before my back crumples again and avoid months of not lifting and barely walking upright.

Last night Squats were 3 x 3 x 100. Bench press 1 x 3 x 90, 2 x 4 x 90, with a spotter who gave me a lift-off and knows to keep off the bar unless a ask for help. I've added a 2 mile treadmill walk before lifts instead of the push-ups and back extensions. Cardio, right?It was Halloween, and I wasn't into it this year like usual. Maybe Miley Cyrus' parade of costumes beforehand killed it for me, I don't know. Then I went to the gym and all my training buddies were paired off with other women and busy. Damn those paying customers and girlfriends! I guess the upside was no distractions.

Even so, it was a lonely workout until the ladies booked and I had the guys to myself, which led to being spotted by Mike. Personally trained by me, he knows the hands off rule and doesn't appear to mind me swearing at the end before thanking him. So sexual! Today I have a yoga thing from 6-8, and have to leave for that at 530, so probably won't have time for other physical stuff.