From your description of your squats, it almost sounds like you're good morninging (GM'ing) out of the hole. I've found that concentrating on pushing through my heels has helped with that.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I agree with the comment to drop the weights and work on form for a little while. Also I am not seeing any bw squats on your warmups. My trainer always starts me on bw squats so I can think about my form. Then I graduate to bare bar for 20 reps and only then I get to add weights.
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Originally Posted by stingo
From your description of your squats, it almost sounds like you're good morninging (GM'ing) out of the hole. I've found that concentrating on pushing through my heels has helped with that.
*takes notes* Squats come up again on Thursday. I'll let you know how they go.
Monday:
eats: 1956 cals; 32.1% fat, 28.4% carbs, 39.5% protein
I'm having several "Well, duh!" moments lately. For one, I want to do 40/30/30 protein/carbs/fat, but I had never done any calculations to figure out how many grams of each that was each day. I finally did that on Sunday and adjusted my SparkPeople ranges to reflect my non-lifting and lifting days. So yesterday, a smidge over on fat, but close enough.
Tuesday:
eats: 1924 cals; 37.3% fat, 24% carbs, 38.7% protein
It's already 9 p.m., and I don't know if I can eat any more. Ugh. Just finished off my PWO shake, too. But all day I've eaten all my food and not been hungry. I did cut my oatmeal in half at snack1, only because I've hardly been able to finish it recently.
Stage 1, Workout B8
Deadlift: 3x8x50lbs
DB Shoulder Press: 3x8x17.5lbs each
Wide Grip Pull Down: 3x8x40lbs
Lunges: 3x8x17.5lbs each
Crunches: 3x15x10 (on chest; arms couldn't hold!)
So after all my whining about my deadlifts, tonight they were smooth as anything. No excessive pulling in back muscles. No lower back pain. No weird and goofy "I'm stuck and can't put down the weights" poses. Up, down. Up, down. Butt stayed up; very little to reset between reps. Felt like I could've had twice as much weight and had no problem. Where have you been for the last few weeks?
Maybe one of the articles I read or videos I watched finally clicked. I have no idea. But everything suddenly worked. Maybe for AMRAP B I'll start with 50 lbs and see how far I can go. :P
So thanks to everyone who's put up with my deadlift and squat whining. I'll get it.
(Now for the next two days, maybe I should obsessively watch Squat videos and let my subconscious work it all out before Thursday night!)
Thinking of other stuff my trainer's told me to do:
Keep head up so that the back doesn't get rounded. (I use dumbbells so when I started out my eyes would be drawn down to the weights, esp with deadlifts.)
Keeping abs tight.
Concentrate on moving both my head and my butt at the same time (as opposed to moving the latter up first).
Breathing is a good thing to do too.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I never made it to my brown belt testing, life got to harried. Hubby is 1st Dan.
You wouldn't happen to be with the Sell crowd?
Only 1st. Next step toward 2nd is to create my own form, and I keep putting it off. You know, for when I have time... pfft.
No, Master Khan, Burke VA (near DC). We're actually a satellite school down at Virginia Tech in Blacksburg (southwest end of the state).
Quote:
Originally Posted by stingo
Thinking of other stuff my trainer's told me to do:
Keep head up so that the back doesn't get rounded. (I use dumbbells so when I started out my eyes would be drawn down to the weights, esp with deadlifts.)
Keeping abs tight.
Concentrate on moving both my head and my butt at the same time (as opposed to moving the latter up first).
Breathing is a good thing to do too.
Hey, I just found your log and really like it! I'll be keeping up with your posts We're in a similar spot in NROL (I'm doing A8 today)
I struggled with deadweight form too. I didn't know I was supposed to actually run the bar up my shins & that caused back issues as well as just general lift problems. I've also noticed that keeping my head up makes a world of difference (a la stingo).
My bf also bought Starting Strength (someone mentioned it earlier) and it's also helped quite a bit. Of course, I've only read through the squats section so far. That helped me realize I wasn't going low enough and my squats have improved quite a bit as a result.
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
I struggled with deadweight form too. I didn't know I was supposed to actually run the bar up my shins & that caused back issues as well as just general lift problems. I've also noticed that keeping my head up makes a world of difference (a la stingo).
Oh yeah for deadlifts my trainer's suggested re-gripping after each rep. Doing so helps with grip performance, but also ensures it's a true deadlift from the floor.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Since you have the power rack, you might try setting the Barbell so that it would be the same height as what it would be with 45 lb plates on each end and doing the lift from that position. If you go down to the NROL4W section, to this thread, and watch Cassandra, Julie and Tracy lift and work on Tracy's DL form. they used risers to help get the bar to the proper height.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Hey, I just found your log and really like it! I'll be keeping up with your posts We're in a similar spot in NROL (I'm doing A8 today)
I struggled with deadweight form too. I didn't know I was supposed to actually run the bar up my shins & that caused back issues as well as just general lift problems. I've also noticed that keeping my head up makes a world of difference (a la stingo).
My bf also bought Starting Strength (someone mentioned it earlier) and it's also helped quite a bit. Of course, I've only read through the squats section so far. That helped me realize I wasn't going low enough and my squats have improved quite a bit as a result.
My squats have been ATG (TKD forces me to be flexible; might as well use it for something!). I think I've somehow not been using my legs on squats and deads. Last night, though, my legs did all the work. Was a very nice change. (Squats, pay attention: you're next.)
I think I'll have to go on a book-buying binge soon here...
Quote:
Originally Posted by stingo
Oh yeah for deadlifts my trainer's suggested re-gripping after each rep. Doing so helps with grip performance, but also ensures it's a true deadlift from the floor.
I've been doing that, too. I also check to make sure my hips haven't dropped when I lowered the weights, which would lead to squatting the deadlift up.
Quote:
Originally Posted by SpacecityPaula
Since you have the power rack, you might try setting the Barbell so that it would be the same height as what it would be with 45 lb plates on each end and doing the lift from that position. If you go down to the NROL4W section, to this thread, and watch Cassandra, Julie and Tracy lift and work on Tracy's DL form. they used risers to help get the bar to the proper height.
I tried rack pulls once, but the lowest holes on my power rack are at my knees. So a little too high. I use two 25-lb plates in my lift (my bar is negligible--I need to go on an Olympic buying binge soon, too), and I've been propping them up on four 50-lb plates (2/side).
Come to think of it, I did add another row of 25-lb plates under them last night, which boosted me another inch or so. It didn't really feel any different, but maybe it helped. *shrug*
Instead of a straight AMRAP with my starting weights, I wanted to do AMRAP with my current weights. Just to see. (I'm still working on the macho issues. Even though no one can see me when I work out in my basement.)
It wasn't the weights, really. My arms & legs are tight and tired, and I had few carbs after lunch (bad planning). So, I bonked. No energy = no good.
Squats: (1x10xbw, 1xOH(bw)x5, 1xfront(bw)x5) 1x14x50lbs
Pushups (knuckles): 22
Seated Rows: 1x12x50lbs
Step ups: 1x2x17.5lbs each
Jackknives: did not attempt. Did Plank x 60s and Prone Cobra x 60s instead.
Very annoyed at the pushups. A few weeks ago at TKD I cranked out 45 of them easy and 5 more with effort. (We do sets of 50.) Tonight... splat.
Step ups: that's not a typo. I got 2 on each leg.
Jackknives: I already knew I wouldn't be able to do them. So I didn't endanger myself.
I played around with some of the exercise from Stage 2--the Front Squat/Push Press, BSS, and One Point Rows--with Barbie weights. With Planks & Cobras, that's all I could remember.
Hi there! You're doing GREAt! Vey impressive workouts.
__________________ "I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
I had a pre-workout drink with caffeine, creatine, and an NO booster. Whee! That is fun
Deadlifts: (1x10x20lbs) 1x10x50lbs, 1x5x75lbs, 1x1x100lbs*, 1x1x100lbs*
DB Shoulder Press: 1x15x17.5lbs each
Wide Grip Pulldown: 1x10x40lbs
Lunges: 1x20x17.5lbs each ...bored...
Crunches: ...was bored. Started doing TKD forms and splits and kicks...
*that was too much; form was breaking like before. Nailed 75lbs, though
My squats have been ATG (TKD forces me to be flexible; might as well use it for something!). I think I've somehow not been using my legs on squats and deads. Last night, though, my legs did all the work. Was a very nice change. (Squats, pay attention: you're next.)
I think I'll have to go on a book-buying binge soon here...
I've been doing that, too. I also check to make sure my hips haven't dropped when I lowered the weights, which would lead to squatting the deadlift up.
I tried rack pulls once, but the lowest holes on my power rack are at my knees. So a little too high. I use two 25-lb plates in my lift (my bar is negligible--I need to go on an Olympic buying binge soon, too), and I've been propping them up on four 50-lb plates (2/side).
Come to think of it, I did add another row of 25-lb plates under them last night, which boosted me another inch or so. It didn't really feel any different, but maybe it helped. *shrug*
If you can get concrete blocks, they would allow you to pull at the proper height.
My week off is over tonight. (Thank goodness!) I needed it, but I don't think I took full advantage of it, especially in the sleep department.
And I ate--oh, goodness, did I eat! I hardly tracked, either. I did find myself making sure that there was always a protein to balance out the excessive carb-ness. Workdays weren't so bad because I packed my food as I always do, but nights and this last weekend were a different story. I went to visit a friend in Richmond; had a lot of fun, ate a lot, got no sleep. I got in late last night and didn't feel up to making/packing food, so today's eat are a little sparse.
I have to move my workouts around this week, so I'm starting tonight on Stage 2 A1... if I can stay awake that long.
I took some measurements and pictures before the week off. Now I just have to find them when I get home and get them up.
Meh. I no is photographer. I took these last week when I finished Stage 1 but only just got them uploaded. (And I know I gained at least water weight last week. Silly girl.) So, I'll just have to practice. Sorry about the flash. And that I have no upper body. Bah.
Geez, from this angle, that looks really bad :P Time to learn to resize images...
Oh, and those are the first pictures I've taken. I dunno, my brain wasn't working when I started NROLFW. And it isn't working so well right now, either. Stage 2, A1, was just a little while ago. Argh!
Anywho, measuremientos: (previous) vs. current:
Weight: (133.8 lbs) **
Body Fat %: (25.1%) **
Waist: (29") 29"
Hips: (39.5") 40"
Right Bicep: (11.25") 11"
Left Bicep: (10.75") 10.75"
Chest (armpits): (33") ***
Chest (bust): (34.5") 35.66" (I know that ain't right. Apparently I'm tape-measure challenged, too. Meh).
Right Thigh: (23.5") 21.5"
Left Thigh: (22.5") 21.75"
Right Calf: (15") 14.33"
Left Calf: (14.5") 14.66"
Again with the lopsided... and apparently not being able to use a tape measure. *le sigh*
** scale wasn't available, so I don't know these...
You could stack some books (or a box, or cereal boxes, etc) on your dresser, put the camera on top, and use the timer on your camera to take pictures. I'm sure it has a timer on it.
We're almost identical in our workouts (re: weight used). I did a1 last night as well. It's brutal, isn't it? I totally agree on the stepups.
__________________
"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
LOL Leslie. I love the armpit shot. Hey my kids do mine. So I have one high, one low and one in the middle and I am lucky if I get them straight LOL!
I think measurements do take practice. I kinda loosen it and retake a little to see if I am loopy on the numbers or what. I am getting pretty good!
I think I might not be taking measurements in the same place every time. Either that or my body is mutating on me. Note to self: take one of the gargantuan pictures and mark on it where the measurements go.
Quote:
You could stack some books (or a box, or cereal boxes, etc) on your dresser, put the camera on top, and use the timer on your camera to take pictures. I'm sure it has a timer on it.
We're almost identical in our workouts (re: weight used). I did a1 last night as well. It's brutal, isn't it? I totally agree on the stepups.
Timer?! Darn it--I was doing good enough to just take a picture! Somehow, I've never managed to figure out cameras. They befuddle me.
Yes, 2A1 is brutal. It looks so innocent on paper. And everyone says "B" is the beast? Oh, fun!
I love that we're all so excited about brutal workouts.
So a little too high. I use two 25-lb plates in my lift (my bar is negligible--I need to go on an Olympic buying binge soon, too
"I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
I did a1 last night as well. It's brutal, isn't it? I totally agree on the stepups.
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