kt's log

[LisaS]

Originally Posted by katiecopter

I have talked to a number of guys here who say they can squat in the 400s and can only dead in the 200s and wonder where I heard you should be able to dead more. ?

perhaps they are not doing a real squat but a little curtsey-quarter squat? Otherwise it makes little sense - unless they have zero grip strength. (assuming no medical issues) If you can stand up with it from a full squat, why can't you pull it from the ground?

[missjane]

Originally Posted by katiecopter

I don't think so (until today) - I've put a low bench behind me and squat until I can feel it under me. Today I went to 135lbs for squats, and I was having a hard time getting as low, I will probably go back to 125 next time until I can go low enough. I have talked to a number of guys here who say they can squat in the 400s and can only dead in the 200s and wonder where I heard you should be able to dead more. Fearing that they would ever see the pics I posted and not having another source, I just told them the internet Is that a hard and fast rule?

Here you go:

Weightlifting Performance Standards

[katiecopter]

Thanks MissJane, LisaS and Bytsi. I think for me it has a lot to do with grip - but also feels like lower back strength to me - that's where I feel the fatigue the most. I will re-look my form. I just received "Starting Strength". One of these days I'll figure out how to take small enough video and get it attached here for everyone to critique. I will definitely reduce the squat lbs for now to make sure I am going low enough, I think I got a little too excited about upping weight. Do you think squating until my butt touches a bench is low enough?

In the absence of any subject matter experts, I find myself asking guys who are likely doing quarter squats their opinion.

[katiecopter]

In other news - 4 miles complete.

This was unpleasant...
I had wanted to run on Sunday (my all you can eat day, aka carbs!), but it didn't work out, so I felt a little energy drained for the run.

Ran (times are treadmill) 6.3 for 1 mile, 6.5 for 2 miles, and 6.7-7.0 for one mile. Total of 38 minutes - with one small break to retie shoes. I had hoped my speed would have come a little easier, but I was a little hungry - and have never been fast - so not huge surprises there .

Next sunday I'll be en-route home for my leave! I'll have to fit the longer run in where I can - this week I'll up carbs on the day I can run, if I overnight anywhere on the way out I'll try to find their gym.

[LisaS]

we know you are on base "somewhere" that is not home - can you say where? just curious.

[katiecopter]

I'm in Iraq, near Baghdad. I am coming home on my "mid-tour" at the end of the week and will then be moving to another forward operating base (FOB). I didn't mean to be cryptic about it. I've been here for seven months and will have about seven left when I get back. I just wish I had bought the book when I first got here. Would have improved the beach confidence for my vacation from here. It's easy to forget what is hiding under there when you where the same thing every day.

[LisaS]

just wondered because Sal (beachhead) flys helicopters in Afganistan supporting some Canadians.

[katiecopter]

4 June
NROL4W
(10 of 16)

Deadlift
8x115 (weight took me by surprise somehow - VERY heavy)
10x115 (came to terms with VERY heavy)
10x115
2x125 (payback for first set - ridiculously heavy - still at 115 for next time...)
Alternating DB shoulder press / wide lat pull down

DB Shoulder Press

10x25 (heavy but doable)
10x25
10x25 (last rep was UGLY - I think like four guys were considering asking what I was doing and about to run over and catch the weight - just the last one though, so all is well

Wide Grip Lat Pull Down

10x67 (ooops - forgot my log, and remembered this weight from the rows - I thought it felt too good...)
10x67
10x67

Alternating Lunge / Swiss Ball Crunch

Lunge
10x30db (I am growing bruises from the stupid dbs hitting my thighs... legs were SCREAMING!!!!!)
10x30db
10x30db (noticed right knee pain - not going as low on right side - no run tomorrow)

Swiss Ball Crunch
BALL IS MISSING!!! First the smaller ball that was the right size for me went missing, and now this!! I looked in each weird little room and it was gone...

50 crunches - incline
50 crunches - incline (hip flexors were not happy)
0 crunches - somebody swooped in and took bench - hip flexors asked that we call it a day, so off to HIIT - ha ha hip flexors!

HIIT
15 minutes
6.2 jog, sprint 1 min @ 8.0, 8.2, 8.4, 8.5, 8.6 (start at 6.3/8.2 next time)

Notes:
1. Good workout - think 115 is the right weight for my on the deads for now. Went to 125 for a split second and then came back to reality
2. New HIIT goal: continue to increase "jog" pace, slowly, but eventually to 6.7 - 6.0 felt too slow today, which I like! I've never been fast, or believed I could get much faster - but I'm going to try.

[katiecopter]

I was kind of wondering about how many other army folks are on here... I've flown in Afghanistan before as well - I think that was my favorite deployment by far. The mountains are beautiful, the whole country is beautiful. Except for the desert - which looks like desert...

[beesknees]

Hi! Just catching up on some logs. I wonder about my own dead lift as well since I workout at home and have no one to watch me. You are dead lifting way more than me and I am on stage 4 so keep it up. Your Intervals look great, too!

[katiecopter]

Bree, thanks for stopping by - I'm not deadlifting all that much more than you, your logs look really great! I think I'll be stalled at 115 for a little while. At least until I go down to 8 reps... The deadlift form seems to be working itself out - the hardest thing for me is not using my arms as much as I want to, and ensuring my back stays straight. Many have suggested that I post a video and have folks review it, that might help you? I read that you have a really strong running background. I have to run, but I find it so hard to improve my times. I'm really trying to focus on increasing speed with the intervals. We'll see...

[katiecopter]

June 8
NROL4W
Stage 1 (11 of 16)

Squat
10x115
10x115
10x115

Alternating Sets Push Ups / Seated Rows

Push-ups
10xT w/ 10lbs
10xT w/ 10lbs
10xT w/ 10lbs (much easier with hex shaped dumbells)

Seated Rows
10x60
10x75
10x85

Alternating Sets Step-ups / Prone Jackknife

Step-ups
10x20db
10x20db
10x20db

Prone Jackknife
15
15
15

HIIT
15 min - jog @6.5, sprint at 8.0, 8.1, 8.2, 8.3, 8.4

Notes:
MADE IT TO KUWAIT - Kuwait gym was nice


11 June
NROL4W
(12 of 16)

Deadlift
10x95
10x95
10x115
10x115

Alternating DB shoulder press / wide lat pull down

DB Shoulder Press

10x25
10x25
10x25 (last 2 reps still UGLY)

Wide Grip Lat Pull Down

10x67
10x67
10x67

Alternating Lunge / Swiss Ball Crunch

Lunge
10x30db
10x30db
10x30db

Swiss Ball Crunch

15x10lbs on ball
15x10lbs on ball
15x10lbs on ball

HIIT
15 minutes
5.5 jog, sprint 1 min @ 8.2, 8.3, 8.4, 8.5, 8.5 (start at 6.3/8.2 next time)

Notes: Made it to CA for my brother's wedding! I am so sick of being on planes, waiting on lines and going through security! Other than that, the trip is going well - found a decent gym near the hotel - probably won't have time to go back, but was able to bring my sisters to the gym which was very cool.

Weights were a little lower showing my sisters the workout - but felt great to wo - will be taking next week mostly off while I'm in MEXICO!! Very excited. the resort has spinning, yoga.... so I'll be dabbling, but probably off of my routine for the week. I had hoped to finish stage one first, but it doesn't look good for that time wise...

thought I would catch my log up...

Off to wedding prep!!