The Third Quarter - Time to Kick ***

[LisaS]

BW, Dumbbells, front squats, goblet squats - form is fine - but none of them are a back squat are they?

[DanceDiva]

Hi Lisa,
I wish I had something constructive to add. But I have the same type of temperament when something is not working.
Tracey

[LisaS]

I hope I wasn't snippy - I didn't mean to be snippy

I did more squat-form stuff last night - squatting with a broomstick in front of a wall or at a corner - going really deep and then holding a stretch - that sort of thing.

Tonight - my low back keeps spasming when I turn or make dinner (standing) or stand up out of the chair - and then it will be fine again - I'm don't think I'm going to do w/o B tonight (DL & Lunges in that one) - probably do that tomorrow sometime and just do some mobility moves and easy moves for the back tonight.

[DanceDiva]

Nah, you weren't snippy at all (like I would think sweet little me was snippy). More like you will not be satisfied with only doing other squat variations and you will mistress the back squat! I am rooting for you.

[stingo]

Originally Posted by LisaS

BW, Dumbbells, front squats, goblet squats - form is fine - but none of them are a back squat are they?

True enough - was trying to suggest variations which might help you get to the back squats with the barbell.

[tkinsley]

Lisa, what do you think about Gray Cook? I am assuming you have his book...? I'm always looking to spend more money, y'know.

IN re: fixing squats--OH squats will get you ATG in proper alignment or you'll fall over. Period. They've really helped me figure it out, and today I got 172 lbs ATG back squat (had a prior 190 supposed ATG but definitely not to the degree I'm going now).

Probably not something you haven't already thought of and/or tried, but hey, can't hurt.

[LisaS]

thanks for checking in Tina - it so happens that my Gray Cook is still coming to me (ordered it just a bit ago) but I really liked what I saw in the "surprise me" look inside on Amazon and since people here rave about him ...
thanks for the suggestion on OHS - you are right about the falling over part - I used to be able to do them with a broomstick but never went up in weight. I'll dust them off as well.

[LisaS]

I don't know what happened with my mood today - it slid down the slippery slope from smart-a$$ to *itch without warning - about 3 o'clock I felt like a toddler who was about to fly apart from missing a nap - I said to J. - if I don't get a nap here I can feel that my mood is going to turn really foul - of course he answered "how would I be able to tell?" - so I took a 1 hr nap and woke up much better moodwise - what's up with that?

[mel]

Oh Lisa, I can so identify. Sometimes, I just need to be away from all other humans until I am presentable again. Usually it's because something is not working to the picture perfect specifications that I have in my brain. Usually, I have to be reminded about what is really important.

You will get those squats....one way or another.....

mel

[dillytl]

Must be something in the air, Lisa!

I was like THIS ---> ALL DARN DAY yesterday!
Poor DH just put up with me and let me get it out of my system -
Today was a better day!

[LisaS]

ROL4W - stage 1 - #B6 - 3x10

Deadlifts....................: 95/10, 95/10, 95/10

DB military press............: 17.5/10, 17.5/10, 17.5/10
Lat Pulldown.................: 60/10, 60/10, 60/10

Alt Lunges...................: BW/10, BW/10, BW/10
Ball Crunch..................: BW/12, BW/12, BW/12

Notes:
After warming up and warming up for the DL, I pulled the bar off the low j-hook and whoops - almost slid sideways to the left. What the heck? Loaded that side with a 35 - a little off balance.

On the Mil Press, did the first 2 sets as single arms, 10R, 10L. Did the last set together. That left arm really lags - had to push press the last few reps a bit.

Lunges still suck, but my balance is getting better on the alternating and no interset pauses to catch my breath so that's getting better.

No grief from the ankle today. Friday & Saturday it was getting ache-y just walking more than about 100 yds.

I can't believe I've got 4 more workouts on stage 1. I am so ready to move on.

[stingo]

Good work Lisa - you've just over a week or maybe two (depending on how you count the special workouts) to go.

[LisaS]

probably going to skip the AMRAP workouts - and also thinking of getting in all 4 remaining this week T, Th, Sa AM & Su PM - and then since I had most of last week off and a gap in the middle of 1/2 a week - not taking a rest week.

[nutbar]

Originally Posted by LisaS

probably going to skip the AMRAP workouts - and also thinking of getting in all 4 remaining this week T, Th, Sa AM & Su PM - and then since I had most of last week off and a gap in the middle of 1/2 a week - not taking a rest week.

You're a sick, sick woman.

[LisaS]

ROL4W - stage 1 - wo #A7 - 3x8

Squats..........: 45/8, 45/8, 45/8

Pushups.......: BW/10, BW/10, BW/10 (all on #6 (-1))
Rows.............: 60/8, 70/8, 70/8

Stepups........: 12"/8, */12, */12
Rev Crunch..: 12, 12, 12

Notes:
Squats were better. I didn't up the weight at all, but I think I got all good reps, pretty deep.
Went down a rung for pushups and let my arms come out into more of a normal pushup position to get more chest and less triceps. I had been keeping the elbows in to protect the left shoulder but I wanted to see how it felt. Pretty good
Did one set of step ups and the rt. ankle still wasn't happy. Did the 2nd set alternating (to give more of a rest to it), and the 3rd set I did 1-leg glute bridges. I don't think the ankle will be happy until I get 20 lbs or so off.

[GinnyLou]

Lisa,
Good workouts you have going on. Good luck getting in those last 4 on your schedule. I completely understand wanting to finish up Stage 1.

[UConnJulie]

Lisa, sorry I've been neglectful here ... what is going on with your ankle and lower back? Please let me know how/if I can help ...

Two things I have found to be very helpful with improving squat depth ... the "spiderman stretch" (get into a plank position and bring one foot up outside the same hand. sink your hips toward the floor as your push your knee out. hold 30 seconds then switch sides.) And a similar stretch where you put one foot up on a bench (like a weight bench) and then bend down toward the foot on the floor. Actively push your bent knee out as your bend forward. (let me know if you need pics and/or videos ... I'm not sure I described these well!)