Still lifting, have gone to a split

I am journaling privately as now I have been tracking food, times eaten, moods and effects. I still track most of my workouts on Fitocracy, which is linked to here on the sidebar, and am still working on my back squat position and strength. My traininf is now Day 1; a back day, deadlifts and accessory lifts, Day 2: chest, bench press and dumbbell presses, and Day 3:leg day, low-bar back squats, front squats and overhead squats.Day 4 off. Doing this as well as tracking calories, foods, macros until June when I will assess how this has gone and make changes if desired. I'll pop back in here now and then when I feel like saying something publicly.

I didn't give up

Well, for a week or so i did, being demoralized from needing to completely rework my squat form and having to start over. I've been at it, yesterday 3 x 5 x 105, knees out and sitting back, and I noticed that it is rough on my lower back now. I bet that is why I modified the form in the first place without even realizing it. I'll use that squat weight again next time and see how it goes. Dumbbell bench 3 x 6 x 30, next regular bench 3 x 3 x 97.5- yes I will break out the mini-plates. Trying to see if linear progression will work again. Deadlifted 1 x 5 x 150, broke form towards the end, thinking sets of 3 will be better here too. I've been taking yoga all along, it helps with sanity.

Squat camp, or, No wonder I have Quads of Doom

I hoped that at squat camp the instructor would tweak my form and I would squat 135lbs with ease. Hahahahaha! Instead, I was BY FAR the weakest one there, managing to lift less than a young woman literally half my size. My form was tweaked all right, so much that I have to go back to 95 lb squats and do them the exact opposite way I've been squatting for two years now. When my knees slide forward it forces my quads to lift the weight, when hamstrings are supposed to handle most of it. On the bright side, I did get a lot of attention, being the most in need of help. It was worth it.

The bad part was attempting to lift in a freezing cold warehouse after being told to wear stretchy shorts and a cotton T-shirt. My skin turned into white flakes, it was gross! In hindsight I would have brought warmer clothes, being from Fl i'm so used to being overly warm while training that being uncomfortably cool didn't occur to me. Also, I made the bad decision to basically dehydrate myself on the drive up, which meant I had to play catch-up the day of the camp just to be normal again and was rather light-headed. Next road trip, I'm drinking more water then usual and just pulling into every rest stop necessary. And bringing warm clothes!

Yoga tomorrow morning, squats 3 x 5 x 95.

Yikes! Back twinge

That is what I felt shortly after waking up, so new plan for the week. No lifting. I'm taking the week off leading up to squat camp because I'd rather be a little weak than injured. I suppose last month there was almost a week off when the gym had short holiday hours, and hope this doesn't drive me insane. Yoga and cardio will have to do, maybe I'll revisit some Spin classes or take some boot-camp stuff. That might make me want to lift real weights though. And do I want to be out of practice when I get there, or is it better to start kind of fresh? I'm completely confused.

Modified Westside

A Fitocracy member linked to an interesting article about lifting and running, and the author, a super-built guy who also runs Ironmans, recomended using Westside programming. My lifts are so low that 55% for the dynamic effort days would be embarassing- sorry but I'm vain, so I already broke the rules. The first workout! I started with dynamic deadlift day, which is supposed to be 8 x 3 x 55% of your 1 rep max. Thinking my 1 rep max was 185 I did the math and came up with under 102 lbs. So I loaded it up with 135 and did the 8 x 3. I did not do any accessory work.

Tomorrow, Monday will be bench and squat day maxing up to singles. This is a normal heavy bench and squat day for me anyway, and will be the last heavy squat day for me before squat camp this weekend. On Saturday I took two yoga classes, the regular long one and the kids class right afterward. It was fun, definitely not relaxing but how relaxed do you need to be on a Saturday morning? I'm looking forward to taking it with my niece.

yoga, squats and bench press

This morning I slept-walked thru 6am yoga but it was still worth going. Trying to explain how much better regular yoga makes me feel is difficult, basically it makes me comfortable in my body. Lifting, on the other hand, instill confidence and swagger which I love. Tonight I went in a squatted, topping out at 3 x 3 x 130 when my lower back started to feel it. Next heavy squat day going for 3 x 5 x 130, and I may try it with one of the loaner belts at the gym then too. My sister was working out too, and going through the circuit of machines, so when it was time to bench I went over there and dragged her off of that silly shit to bench with me. She did well, topping out at 3 x 5 x 60. My benched topped out at 3 x 3 x 95, 3 x 5 x 85. Tomorrow is Saturday morning yoga, the long class, Sunday deadlift day.

My cat still isn't right, I'm going to get a second opinion.

Poor kitty. He woke me up at 5:30 this morning so I went to yoga at 6am, nice class. Then worked out this evening. Deadlifts were the main event, so warmed up with alternating 3 x 12 x push-ups and hyperextensions. power cleans 2 x 5 x 45, power snatch, got to see my belly bouncing in the mirror and cut these off. 1 x 3 x 45. Wear longer shirts on power snatch day! Overhead squat 1 x 5 x 45, 1 x 8 x 45, 2 x 8 x 55, 1 x 5 x 65. Ready for deads. 1x3x 135, 1 x 3 x 155, 1 x 1 x 165, 2 x 1 x 175, 2 x 1 x 185! 2 x 3 x 165, 1 x 3 x 155, 1 x 5 x 135. And done.

As a nice contrast to the belly embarrassment, today while walking the dog in short shorts I stopped traffic twice! That was a bit of an ego boost, esp since one of them was a guy we know, who didn't recognize me from the back, hooted, had to slow down for a speed-bump and realized it was me so backed up to chat. Of course I gave him a hard time for the mating call.

remind me why I have pets

My main cat has been acting sick for a couple of weeks, $200 later the vet says there is nothing wrong with him other then some dehydration. My little dog is infested with fleas in spite of being treated with Pet Armor, so I dosed him again and am waiting for Comfortis (another $100). I love the little buggers but damn!

My period started yesterday, nice and heavy along with vigorous nighttime cramps. No one alerted me to this as one of the things getting older would bring. I did not train last night. Today, the tentative schedule is yoga at 4, various warmups and deadlifts. I want to correctly and safely pull 185.

While I'm here, may as well post

I am finally adding my Fitocracy link as I update that more quickly than this blog a lot of the time. I finally dragged my ass in the gym today for bench and squats. Bench press 1 x 10 x 45, 1 x 8 x 65, 1 x 3 x 75, 1 x 3 x 85, 1 x 3 x 90, 1 x 3 x 95, got Eddie to spot me, 1 x 5 x 95 (I love the way he recites my rules back to me, "No helping unless I am specifically asked for help...") 1 x 5 x 95, 3 x 2 x 100 DAMMIT wanted 3 x 3 x 100 of fucking well, 3 x 3 x 95. Squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 95, 1 x 3 x 115, 3 x 5 x 125, yes sets across of 5 people! There may be hope for me yet. One backoff set of 1 x 5 x 115 and out. Tomorrow morning yoga, and deadlifts sometime.

Tuesday's Bench press and squats

It's Resolutioner Season, so I waited until late to go to the gym. Even so, no squat rack available so i benched first. 1 x 10 x 45, 1 x 8 x 65, 1 x 5 x 85, 1 x 5 x 90, 2 x 3 x 95 sorta pissed at this. Bench is so freaking hard to progress steadily on. But so are all of the lifts I guess. 1 x 2 x 95, 3 x 5 x 85. Squats 1 x 12 x air, 1 x 10 x 45, the gym still had a lot going on and I was wondering if I would be able to get my head in it. For example, right behind me a couple of gym-goers and an attendent had a long, lively discussion about Justin Bieber's music, which culminated in his song coming on Sirius, and them singing along to it. I dare anyone to get their fierce lifting face on while that is happening. Edited to add, except T-Bone, who apparently does this on a regular basis and is much stronger than me.

Resuming squats, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, put 115 on the bar, and made a conscious effort to squat as if SS coaches were watching and critiquing everything, 1 x 5 x 115, 3 x 3 x 125, 2 x 5 x 115. Tough, but okay. I focused on getting a good deep breath for each squat and driving it up, as well as trying not to let my knees slide forward. What do you know, it helped. The thing about good form is, it's hard to do but it makes the exercise easier if that makes sense.

Tonight will be focused on deadlifts. Warm-up 3 x 12 x hyperextensions alternated w 3 x 12 x push-ups. Power snatch with the bar, turn that into overhead squats, then deads.

Holy crap I am dead tired. Had to rush the workout to get to my nephew's birthday party, then when I got home needed to walk and take care of the pets. Tonight I alternated push-ups and hyper extensions, 3 x 12 of each. Power clean 2 x 5 x 45 to warm up shoulders more, power snatch 2 x 5 x 45. Overhead squat 2 x 5 x 45, 2 x 5 x 55, 1 x 4 x 65 and I felt ready to deadlift. Deads were 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 1 x 1 x 165, 2 x 1 x 175, back felt rounded, another rep at 165, 2 x 3 x 155 and out.

quick and dirty workout

Recovery day, mostly to stretch out soreness. First, warm-up by alternate sets of 12 hyperextensions and push-ups. Hypers 3 x 12, push-ups 3 x 12. Then, overhead press 1 x 8 x 45, 3 x 5 x 65. Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 6 x 5 x 95.

getting caught up

I found the training log from last Saturday, located on the back of the one I used last night, how convenient! Saturday 12/29 one and a half hour of yoga, bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 3 x 4 x 95, 1 x 5 x 95. Deadlift 2 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 1 x 1 x 165, adjusted to mixed grip, 1 x 2 x 165, 1 x 5 x 145. Fast forward to yesterday, yoga in the am. The day devolved into a rainy icky mess and I really didn't want to go out in it, but I realized that it was only 6pm and it would be a long boring night if I just stayed home so I went.

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, 2 x 3 x 115, 1 x 3 x 125, 1 x 2 x 135, 1 x 1 x 135, 1 x 4 x 125 (Thanks Blondie and Atomic) 3 x 3 x 125, 1 x 5 x 115. Hyperextensions 2 x 10, then 2 x 12 later. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 95, 1 x 2 x 95, 3 x 5 x 85.

Deadlifts 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 1 x 2 x 165, 1 x 1 x 170, 1 x 3 x 155, 1 x 5 x 135.

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.

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.

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.

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.

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.

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.