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.

Solid workout, back on track.

Trained this morning after a Boston creme doughnut for breakfast on the way to the gym. Carbs! Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 3 x 5 x 105. Hyperextensions 3 x 12. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 2 x 95, 3 x 3 x 90, 1 x 4 x 85, 1 x 8 x 75. One-arm dumbbell bench press 1 x 6 x 20, 5 x 6 x 30. Deadlifts 1 x 3 x 135, 3 x 3 x 145 and hit the showers. It is a wonderfully cool day. Tomorrow, yoga and walking with .25 mile of jogging, I don't know though, no problems with shinsplints so maybe I can add another .25 mile in there. Will see. Friday lifts, 3 x 12 push-ups alternate w 3 x 12 hypers, squats up to 3 x 3 x 110, clean and press as high as possible, then power cleans wherever that is, probably 77.5 5 x 3. Power snatch 45lbs, overhead squats 5 x 5 x 65. Ambitious!

Update, the Belly of Doom has gone way down and has been that way for while now. Yay! I wish I knew what I am doing right.

First power lifts since the back tweak

Took 8am yoga class first, then 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 95, 3 x 3 x 105. Hyperextensions 3 x 12. Clean and press 1 x 5 x 45, 1 x 5 x 55, 2 x 3 x 65, 2 x 1 x 70, 1 x 1 x 75. Power cleans 3 x 3 x 75, the last one of these was a sloppy mess. Overhead squats 3 x 5 x 45, 2 x 3 x 55, back muscles started to feel sore but not in a bad pulled way, more in the worked-out kind of way. Power snatch 1 x 3 x 35, 1 x 3 x 45- these were actually done before the overhead squats. Deadlifts 2 x 3 x 135 and done. That went okay, its been six hours now and my back doesn't feel bad. Tomorrow yoga is at 4pm so I need to log off work early, then walk 2 miles, in fact I may add some running in there now.

Weds will be squats, 3 x 5 x 105, bench press (need to see what last weeks weight was), one-arm dumbbell press 30lbs, deadlifts 1 x 3 x 135, 2 x 3 x 145. Tonight I should take a 2 mile walk but I really feel like sleeping instead.

Working out a plan

Yesterday I took the whole day off from the gym, worked, paid bills and then worked around the house. Today I slept in, it was wonderful. So, it's alternative lift day which needs to be both organized and played by strength.

I can either keep the warm-up as light squats, push-ups and overhead presses or do volume squats to 115 5 x 5. This is tricky because the light warm-up is better for strong presses and therefore strong shoulders but squats in general are my weak point so should I keep the focus on them even on light day? I also consider that many of the other women's logs show their squats far heavier than mine, while I easily bench and press more then them. That leads to the question,am I weird and should make up the disparity, or just go with the difference? When my arms are down by my side and relaxed they aren't crazy muscular or anything, so that part isn't important yet.

My back feels good today, so I'll start with back squats and work up to 5 x 5 x 115 for volume, then move on to clean and press until those get too heavy, hopefully around 80 lbs, then morph into 5 x 3 power cleans, still working on getting 5 x 3 x 80. Then play with overhead squats being careful with the knees. After all that, walk 2.5 miles on the treadmill.

Reminder to myself, Artwalk and Duos downtown tonight.

Very good session today but I lost my log- poo! Back squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 5 x 5 x 115. Clean and press 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 2 x 2 x 75. Power cleans 2 x 1 x 75, x 3 x 75, 5 x 3 x 80, 1 x 2 x 80( this was an ugly set with a miss in the middle). I was dreading overhead squats at this point but actually had fun doing them. 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x 70, 2 x 2 x 70, struggled with these, then I think I got 5 x 5 x 65 damn where did that piece of paper go? Also, saw one of my former advice givers squatting next to me. This was the first time I paid attention to what he was doing, he had 315 loaded up, tampon on the bar, 1/8 squats with a spotter. Glad I ignored his advice. Home at 2pm feeling totally relaxed and glad I made the lifts.

Unmotivated day

Sunday I didn't train, went to my sister's house and hung out with my crazy nieces for a while. Grilled chicken and then decided to burn the shred pile which was much more fun then sitting there shredding for half an hour. Today I got up for yoga, during class my right shoulder felt wonky when lifting it up and down but now it seems okay. This is a thing because tonights lifts will be clean and press and overhead squats, so i don't know if I should put that off until tomorrow and just walk tonight or what. Walking around waving my arms like a giant bird doesn't hurt so maybe I just slept awarkwardly. Work is slow so I cleaned the kitchen, now I could do the rest of the house or take a nap. Leaning towards the nap.

No nap, continued to work and my 800 number went out halfway through a consultation. This was the Monday curse for sure. Training; warm-up with 12 air squats, 1 x 10 x 45 back squat, 3 x 8 x 45 front squats, 3 x 10 push-ups, 3 x 8 x 45 overhead pressin a little circuit. Clean and front squat 2 x 3 x 45, clean and press 1 x 3 x 65, went for 75 and couldn't make the second rep so singled them out 7 x 1 x 75. Power cleans 1 x 3 x 80, just to see if i could, next time I have this session (Saturday) I'm going for 5 x 3 x 80. Tried to snatch the bar and failed, so power snatch 1 x 3 x 45. Just so unco-ordinated today. Overhead squat 1 x 5 x 45, 1 x 3 x 65, 1 sort of at 75, dropped it, 1 x 4 x 70 I was surprised, 1 x 3 x 70. Clean and press 1 x 2 x 70, 2 x 1 x 70.

I thought squats would make it all better- wrong! 1x5x95, 1 x 3 x 115 and my back started getting cranky, so I did a set of 15 hyperextensions and finished with 2 miles on the treadmill at 4.0 mph. Nothing about this day was easy, it was all a slog.

Dog barking in one ear, cat meowing in the other.

Good thing I spent the morning at the gym and am too loose to feel annoyed. Started with yoga, 1.5 hours. Then lifts. Lifting after yoga makes it a tough warm-up but I managed. Warmed up with air squats, 1 x 12, back squats, 1 x 10 x 45, front squats, 1 x 8 x 45, 10 push-ups, front squats, 1 x 8 x 45, push-ups 10, front squats 1 x 5 x 65, Power cleans 1 x 5 x 45, clean and press 1 x 5 x 45, clean, front squat press 1 x 5 x 45. Power clean 1 x 3 x 65, clean and press 1 x 3 x 65, clean front squat and press 1 x 3 x 65, 1 x 1 x 70, 3 x 1 x 75.

Overhead squat 1 x 5 x 45, power snatch 1 x 5 x 45, snatch 1 x 5 x 45, overhead squat 1 x 3 x 55, power snatch 1 x 3 x 55, snatch 1 x 3 x 55. My snatch is in slow motion. Overhead squat 2 x 3 x 65, 2 x 3 x 75, 1 x 3 x 70, 3 x 5 x 65. Clean and press 3 x 3 x 65 and I was so done.

Driving on the way home I felt all the exercise endorphins floating around my head, it was great. If anyone had asked a question at that time the answer would have been yes regardless. That is fading away with my various animals being annoying and the fact that my "Lift More Suck Less" bumper sticker came all folded and mesed up and may need to be returned. I contacted Cafepress and requested they just send a new one, will see how that goes.

My snatch needs work.

I made it to yoga on Monday morning! Being able to move my arms and legs around is addicting I tell you. Then, at 7:30pm, I lifted. Warmed up with 12 air squats, 1 x 10 x 45, 10 push-ups, 1 x 8 x 45 front squats, 10 more push-ups, 1 x 8 x 45 front squats, clean and front squat 1 x 5 x 55, 3 x 5 x 65. Then, clean squat and press 3 x 3 x 65.

Snatch stuff, power snatch 2 x 3 x 45, full snatch 1 x 3 x 45. Overhead squat 1 x 3 x 55, 3 x 3 x 65, one more set of clean and press 1 x 3 x 65. Back squats 1 x5 x 95, 3 x 5 x 115. And done.

All better and lifting again.

I took the long yoga class today, as I feel such releif from tight muscles as long as I keep up the yoga classes. Seriously, parts of the class are incredibly uncomfortable but it is worth it to be effortlessly flexible for the rest of the time. I may as well take them, the gym membership includes them so I'm paying whether they are taken or not. After that, I lifted. Yes, it would be ideal to do those things the other way around but I am not getting up at 6am to do that.
Warm-up with 12 air squats, 1 x 10 x 45 back squat, 1 x 8 x 45 front squat, 10 push-ups, 1 x 8 x 45 front squats, 10 push-ups, 1 x 5 x 55 front squats, 10 push-ups, 1 x 5 x 65 front squats, 1 x 5 x 70 front squats.

Overhead squats, 2 x 8 x 45, 1 x 5 x 55, 3 x 5 x 65, 1 x 2 x 70 interspersed with overhead press 2 x 5 x 45. Power cleans, 2 x 5 x 45, 1 x 3 x 55, clean and press 1 x 3 x 65, 5 x 1 x 75, power cleans 5 x 3 x 75. Back squats 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 120, 1 x 4 x 120, 1 x 4 x 115 and done. Home, ate lunch and looking forward to an afternoon nap.

Time to wrap my mind around it.

Today was mental day. Started off with 1 x 12 x air squats, Burgener warm-up with the 35# bar, 1 x 5 x 35 overhead squats. Have I mentioned how tough overhead squats are? Olympic weightlifters are badass for thesalone. 1 x 12 x push-ups. Burgener warm-up with the 45# bar. The quick overhead press jerked my back a bit, so stopped doing those. 1 x 6 x 45 overhead squats.

Back squats, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 5 x 2 x 135 getting used to the big plates. I know I can do this, it is a matter of convincing my mind that I got it. 1 x 3 x 135 yay!

Bench press, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x85, 5 x 2 x 95, 1 x 3 x 95. Only one set of three here as I didn't have a spotter, that last third one was a grind. Still pleased.

Power cleans, 1 x 5 x 45, 2 x 3 x 65, 2 x 3 x 75, hit the wall hard here, I just did not want to do another thing. This session was fasted, may have something to do with it, I don't know. Stopped cleaning, 1 x 10 x 45 overhead press, 1 x 8 x 45 bicep curl, 1 x 15 x back extensions, need to start doing these again. Went to the locker room and had 3 mini hershey bars.

Thoughts on today, training fasted works well at first, no tummy issues to distract me at first, but not so great for a long session. I haven't figured out an efficient way to work in power cleans along with heavy sessions yet. The 45 plates weren't as intimidating today, taking it day by day should be all right. I plan to squat with the 45's every session to get totally used to them until its just no big deal. The positive mental aspect of the squats and bench presses today made this a very worthwhile session.

First workout at the new gym

The plan is to join the new gym today and go over my current workout plan, a slightly re-arranged Starting Strength, with the owner Steve. Today's workout would normally be, jump squats, 1x10xbar, 3x12x55, overhead press 3x5x60lbs, hang cleans, 5x3x80 if possible, I had to drop down to 75 last week after failing them alot. Now, they have a lot of success with powerlifters at this gym, so the thing will be if I let go of the workout plan I have been doing and go with something else or not, not too sure about that.


Oops, change of plan. This is what happens when posting at four am. I forgot that today is Weds and it is abs class day. Now, yes one can work abs on one's own, but this class is not to be missed. In a regular Pilates-type abs class it is mostly silent women and very boring, but this one has a good 50-50 split. The guys in the class make these dramatic moans and groans whenever it gets difficult which cracks me up, and thus a must attend in spite of the fact that it is an annoyingly busy night to train. In other news, I did not sleep well last night at all, as the four am post should demonstrate, Ugh!

Update: The abs class did not disappoint, fun yet hard at the same time. Once in the weight room, I started w jump squats, 1x10xbar, 5x8x55. Next overhead press 3x5x60, I must go to Lowe's or somewhere for those washers to microload this, can't wait to get stronger. On that note, I forgot to see if they even had little plates at the new gym. Those guys who train there are awfully big so I don't know. Hopefully the 2.5 lb plates are standard in gyms. Then, power cleans 5x3x75- and this time they were real cleans. I figured out that four of those step risers equals the distance of a 45lb plate from the floor, and a guy was using the power rack, so i improvised. Pretty sure my form is still crappy when it comes to the squat at the end, I need to get Rip's dvd. What do you know, it's only $20! It is on the way, with shipping it still came to under $23.

Abs, Zumba and power cleans

Is that an odd combination of training or what? I got to Zumba class at the wrong time, it was actually an abs class so I took it. Next, Zumba, which is getting a little easier although there are still songs/ dances that have me clueless. It did sweat me up and warm me up perfectly to lift. I haven't done any lifts other then squats and deadlifts for a month. As those are progressing I am adding a day in between to work presses, bench and power cleans. Unfortunately I forgot my towel which canceled bench press, overhead press was ok at 3x5x55. Hang cleans started out sloppy, due to the long neglet of the lift, but cleaned up (see what I did there?) nicely. 4x5x55. So, intro to upper body lifting went well. I was freaking ravenous afterwards. I ate a breaded chicken breast with a slice of brie melted on top, 4 oz of tilapia, a blender full of raw spinach and a shot of hot sauce, a piece of chocolate cake and large glass of organic skim milk. yeah, lots of food!

Napping may ease DOMS

Yesterday was squat, clean, press and straight-leg deadlift day, and today I am refreshingly not sore. One reason I took two rest days between training this week was due to the delayed onset muscle soreness experienced after deadlifting Monday. Normally, I would have said the hell with it just go lift, but I came across an article (will link when I find it) that said DOMS is related to rhabdo which scared me into waiting until fully recovered. In brief, rhabdo is a horrible result of dehydration and over-exercising which can be fatal. I didn't expect anything so extreme (one never does) but as I was coming off a week lay-off from lifting and there is relatively little information out there about 43 y/o women beginning to lift and the effects of that, decided to proceed with caution.
Squatted 65 lbs, nice form, cleans were at 55 lbs, presses 50 lbs, straight-leg deads 85 lbs. So either the same or a bit lower after the week off and I was so done after the session. Later that day I indulged in a good nap as well as sleeping in this morning and now feel good. The straight-legged deads really pushed my hamstrings to the point of concern but today is fine. I think the sleep made a positive difference.

Dizzy after training today

So I had it all figured out, my squat stalled because I needed more recovery time. Then I read more stuff (Damm that reading!) and came across a blog that said women need less recovery time then men. That, combined with being less then thrilled about the pilates/Spin class plans for tonight led to barbell training a day ahead of time instead. Since squats are a sticking point, the new plan is to practice the hell out of them and do my best while keeping it low and good form. Presses were light today too, just 50 lbs, then followed them with Romanian deadlifts at 95 lbs. Had a twingy back so okay with that weight for now. Power cleans wrapped it up at 55 lbs and a set on those inverted back things (sorry brain stall). Sounds like an easy day but I was drained and dizzy after, needed to take a seat for a few minutes before hopping in the shower and still feeling Gumby-ish. Also I broke a nail but that's fine, am cutting them all down to prepare for the hiking trip in the mountains next week- WHOO Hoo!

Powerlifting possibilities! Lionheart Fitness Center

Knowing that my friendly YMCA may become less friendly when the weights I'm lifting get heavy enough to drop, I did a little research and found this gym HERE. Steve is the owner and was very nice on the phone, a former competitive lifter who also trained at the same early hardcore gym I did back in the day. He assured me that his place has air-conditioning and a cleaning crew unlike the former gym, and that dropping the plates and using chalk is A-ok. I'm going to check it out soon, and wanted to post about it in case someone else in the area wanted a gym like this and didn't want to drive to Tampa to get one.

Today was the end of the deload, I squatted and seem to be stuck at 75 lbs. Seriously- I did not even keep good form all the way. Some people say pms interferes with strength but it comes back after. I hope so. Then overhead presses, still working on that form. Everything seems so easy until you read half of a Rippetoe chapter on it. Jeez there is a lot that goes into a lift. 50 lbs on the presses, then did some clean assistance work. Upright rows at 50 lbs and finally my sort-of cleans (I use the lowest safety bar setting on the power rack as the weights I'm on are to small to reach the correct height for the starting point of the lift. 55 lbs on my sort-of cleans- damn I was sweating up a storm and wrapped the whole thing up with back extensions, so no high heel wearing plans tonight.

Speaking of high heels (that is a smooth transition, no?) I am considering using Style.com's lookbook option and linking it here so everyone can be blessed with my good taste ha-ha. I'll see if there is time to do that, the last thing I need is total fashion distraction.

Beat but feeling good

No cardio today, trained squats, presses and power cleans. I added two sets of front squats with just the bar, focusing on form and getting way down there past parallel. Haven't added weight to the bar for the standing presses yet- looks good for next session though. Practicing cleans from the pull position with the bar, I added ten lbs for a set but it was sloppy as hell and as I'm still working on form I took the ten pounds off and did the next two sets of five with bar only. That is one sweat-inducing exercise! It is also an attention-getting one, so the people who don't like being chatted with at the gym may want to avoid it. I don't mind as long as the person isn't obnoxious (Lady from last week, that was you). My traps are feeling the most worn at the moment but not too bad. Had my fat-free chocolate milk, strawberries and can of tuna post workout meal, and am considering brewing a pot of coffee. Yum!