You can look up Squat RX (or SquatRX) on youtube and watch the SquatRX videos. That will provide you some good info.
They're good. I haven't watched the whole series start to finish yet, because they actually expect me to do work when I'm at work. I guess I'll have to watch at home like everybody else.
They're good. I haven't watched the whole series start to finish yet, because they actually expect me to do work when I'm at work. I guess I'll have to watch at home like everybody else.
Yeah, what's up with that?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Another gray day. And cold and damp, too. It's been a long week at work, and I'm glad it's Friday.
Here's my workout for today:
Squat: 1 x 10 with the bar
1 x 10 with the bar
1 x 10 with 65 lbs
The first 2 sets were good, so I added weight to challenge myself. My form went to hell, as I started to lean too far forward at the bottom. Three sets of ten DOES feel harder than 2 x 12.
superset: Push ups: 3 x 10 off the bench
Didn't go as deep in the 3rd set, as I was getting fatigued.
Seated Row: 3 x 10 with 65lbs
All sets good, so I'll add more weight next time
superset: Step ups: 3x10 with 10 pound dumbbells
This knocked my butt out today. After the last set, my knees were wobbly, my heart was pounding, and the sweat was pouring.
Prone Jackknife: 2 x 12
1 x 10
See above description. I was so fatigued, I could only do 10 reps on the last set before my body gave out. I have no stamina, but it feels good to sweat like this. Except for the feeling I'm going to vomit. I had to lie down on a bench until the feeling went away. Don't want to embarass myself.
I didn't feel as strong today, but it wasn't too disappointing. Any workout that generates that much sweat is OK in my book.
It's supposed to rain all weekend here. A good time to catch up on my reading.
Weekends always go by too fast. I can't believe it's Monday already.
Here's this morning's workout:
Deadlift: 3 x 10 with 100lbs
superset: Dumbbell shoulder press: 3 x 10 with 10 lb dumbbells Wide Grip Lat Pulldown: 3 x 10 with 65lbs
superset: Lunges: 3 x 10 with 10lb dumbbells Swiss ball crunch: 3 x 12
Why does 3 x 10 on anything feel harder than 2 x 12? I know it's a total of 30 vs 24 reps, but broken up into 3 sets just makes me tired so much faster. I was able to increase weight for the second set of 2 x 12, but I cannot do so on the 3 x 10. The third set of everything feels heavier and harder. Perhaps that's the method to the authors' madness.
In any case, my right knee went a little wonky again, just when I thought the pain was gone, here it is back again. It did interfere with my lunges, as I could not go as deep on the last set without hearing it crunch and grind. If it continues to bother me, I'll get it checked out. After all, at 55, arthritis is always a possibility.
I missed going to the gym on Wednesday. I went out to dinner with an old friend, and we split a bottle of wine with dinner, and had Amaretti di Saronno for dessert. I woke up at 5:30, as usual, got dressed for the gym, then decided it probably wasn't a good idea to lift weights with a fuzzy head. So I had a 3 day vacation from NROL4W, but came back strong today. Here's this morning's workout:
Squat: 1 x 10 with the bar
1 x 10 with 65 lbs.
1 x 10 with 65 lbs.
Felt good, although my form started to suffer the last few reps of set 3.
superset: Push-ups: 3 x 10 off the bench
Got deep and stayed deep. Maybe I'll try the floor next time.
Seated Row: 1 x 10 with 65lbs
2 x 10 with 70lbs
Not bad, but not easy, either.
superset: Step-ups: 3 x 10 with 8lb dumbbells
Somebody was using both sets of the 10's, so I found the old metal 8lb ones that were under the rack. There was NO WAY I could step up with 2 x 15 pounders. It's amazing how much difference I feel being only 4 pounds lighter by using the 8's instead of the 10's. I kept good form throughout.
Prone Jackknife: 3 x 12
I fell off for the first time in ages on the 3rd rep of the first set. Had no trouble getting back on the horse, though.
Finished in a drenching sweat, again, but felt good.
Another Monday, and boy, was the gym crowded this morning, don't know why. I got used to working out with no one around, and that's the way, uh-huh, uh-huh, I like it. I'm too self-conscious when there's people around, plus it breaks my concentration. I almost turned around and left, but all of a sudden, at the dot of 6:30, everybody just up and left. Pretty cool, being able to control things with your thoughts and all.
Here's this morning's workout:
Deadlift: 1 x 10 with 100lbs
2 x 10 with 105lbs
All good, the last set felt heavy.
superset: Dumbbell shoulder press: 3 x 10 with 10lb. dumbbells
I've got to get some wrist weights. The 10's feel light, but the 15's are still too heavy, so I need an incremental increase in between.
Wide Grip Lat Pulldown: 2 x 10 with 65 lbs
1 x 10 with 70 lbs
All good.
superset: Lunges: 3 x 10 with 10 lb dumbbells
Maybe I could go for the 15's here, but with my wonky knee, I'll do the same as with the presses and get wrist weights. Swiss Ball Crunch: 3 x 12
These are starting to feel easy, time to add some weight.
And although the sun still isn't shining, it's a bright day!
I took a day off from the gym yesterday, as I had to prepare dinner for 12 women in my book group. We meet once a month, and rotate hosting the group. The hostess cooks dinner, well not an entire dinner, but the main course, and it's pot luck for everyone else. We spend about 10 minutes discussing the book, then the rest of the time is spent drinking wine and gossipping. Good times. I was still cleaning up cheese fragments, spilled wine and cherry pits off the floor at 11:00 last night. Almost looked like a frat party gone bad. At least there were no broken windows from thrown kegs or holes in the drywall from fist fights. We're a rowdy bunch of old ladies.
Here's this morning's workout:
Squats: 1 x 8 with the bar
1 x 8 with 65 lbs.
1 x 8 with 75 lbs.
Not bad, started to fatigue on the last set. There was a guy in the rack next to me doing quarter squats with a loaded bar. My pride got me through the last set with good form, as I wanted to show him how to REALLY squat with full ROM. I had to try hard to keep from smiling, as I knew he was staring at me, and I don't want to get too cocky. Because that's when I get in trouble.
superset: Seated Row: 2 x 8 with 75 lbs.
1 x 8 with 80 lbs.
Three sets of 8 make it easier to pull heavier weight, don't know why. 10 reps seems like too much for me to go heavy without fatigue.
Push ups: 3 x 8 off the floor
Last set was a bit shallow
superset: Step-ups: 3 x 8 with 10lb dumbells
Still haven't gotten my wrist weights, and 15 lb dumbbells just feel too heavy for my wonky knee.
Prone Jackknife: 2 x 12
1 x 8
I just couldn't get 15 reps on any set here. I was losing balance and fatiguing around rep 10 before my form went to hell. Sweating like a racehorse and feeling dizzy, so I thought I'd call it quits.
I took today off from work. I think I need some retail therapy to set myself straight before the holiday weekend.
My pride got me through the last set with good form, as I wanted to show him how to REALLY squat with full ROM. I had to try hard to keep from smiling, as I knew he was staring at me, and I don't want to get too cocky. Because that's when I get in trouble.
Haha, sounds like you've learned a valuable lesson in the past
There was a guy in the rack next to me doing quarter squats with a loaded bar. My pride got me through the last set with good form, as I wanted to show him how to REALLY squat with full ROM. I had to try hard to keep from smiling, as I knew he was staring at me, and I don't want to get too cocky. Because that's when I get in trouble.
This made me smile.
I try soooo hard to stay in my own head when I weight train, but sometimes it's hard. There was a guy across from me while I was squatting today, bench pressing a gajillionty pounds. He was sure to add more weight once he realized a woman was so near by. I have to admit, the weight he was pressing was impressive... but the dude had the skinniest calves I've ever seen
Mondays are bad enough, but I'm coming off a 4 day holiday weekend, so it's even worse getting back to reality. At least it's bright outside at 5:30 in the morning. Makes it easier to get up and go.
Here's this morning's workout:
Deadlift: 1 x 8 with 105 lbs.
2 x 8 with 115 lbs.
I'm doing better with higher weights and low reps. My grip doesn't give out.
superset: Dumbbell Shoulder press: 3 x 8 with 10 lb. dumbbells
I haven't got my wrist weights yet, 10 pounds is too easy now.
Wide grip lat pulldown: 3 x 8 with 35kg
I used the cable station that uses kg's instead of pounds. So there's 2.2 pounds per kg, that means I pulled 3 x 77 pounds.
superset: Lunges: 3 x 8 with 10 lb dumbbells
Still focusing on perfect form, and getting deep so I feel the stretch in my non-working leg, too. I need to get those wrist weights ASAP!
Swiss ball crunches: 3 x 15
These are getting too easy, so I'll need to hold a plate next time.
Not bad for a Monday. Worked up a good sweat, as usual. What's annoying is that I continue to sweat a lot even after I shower. I feel instantly dirty again. It's annoying having to pull fresh, clean clothes over my wet, sticky body. The sweating continues for a good 30 minutes after my shower, then tapers off over the next 30 minutes or so. Gross. I just make sure to drink a lot of water so I don't dehydrate.
At least I don't have BO. Well, not that I notice, at least. That would stink.
I try soooo hard to stay in my own head when I weight train, but sometimes it's hard. There was a guy across from me while I was squatting today, bench pressing a gajillionty pounds. He was sure to add more weight once he realized a woman was so near by. I have to admit, the weight he was pressing was impressive... but the dude had the skinniest calves I've ever seen
That's because he doesn't take spinning. Spinning makes your calves all ript.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I've been busy with a little travel and a wedding, so I haven't been to the gym for a week. I actually started this workout last Wednesday, July 8th, but I didn't complete the step-ups or the prone jackknife due to time restrictions, so I didn't count it. I did, however, complete it today, and it felt good to get back on schedule.
Squats: 1 x 8 with the bar
1 x 8 with 65 lbs.
1 x 8 with 65 lbs.
I didn't add weight to the last set. My form was getting sloppy, and I needed to concentrate on improving it.
superset: Seated Row: 1 x 8 with 75 lbs.
1 x 8 with 80 lbs.
1 x 8 with 82.5 lbs.
I was pulling hard on the last set.
Push ups: 3 x 8 off the floor
Last 2 sets were a bit shallow. I felt as if I was pushing with only the heels of my palm, even though both hands were flat on the floor and under my shoulders.
superset: Step-ups: 3 x 8 with 10lb dumbells
Yeah, still no wrist weights, I know.
Prone Jackknife: 2 x 15
1 x 12
Too fatigued and sweaty to crank out 3 more reps. Thought I was going to lose consciousness. If someone were holding a gun to my head, I'd have a hole in it right now.
It's a beautiful morning here. The weatherman said it was one of the top ten days of the year. And I have to spend it inside working. At least I have a window to look out of.
I can't believe I'm almost through Stage 1. I will do the AMRAP for the next 2 sessions to see how it feels to do high reps. I'm no good at lots of reps, I'm just not built for endurance, as I fatigue easily. I prefer heavier weights, low reps. In any case, TGIF!!!
Deadlift: 1 x 8 with 95 lbs.
1 x 8 with 105 lbs.
1 x 8 with 115 lbs.
My grip was weak at the end of the last set, and my palms were sweaty.
superset: Dumbbell Shoulder press: 3 x 8 with 15 lb. dumbbells
I finally put some more weight in the air. Although I had to stop for a second and push out the last 2 reps of the 3rd set as I was starting to lean back too far.
Wide grip lat pulldown: 3 x 8 with 75 lbs.
I couldn't find the 2.5 or 5 lb rubber stacking plates, so I stuck with 75 lbs for all sets. The next pin down is 90 lbs, and I can't pull that down for reps.
superset: Lunges: 3 x 8 with 10 lb dumbbells
Went deep and felt the stretch in my non-working leg.
Swiss ball crunches: 3 x 15
I used a smaller, squishier ball today, and it was harder to balance, as I was closer to the floor with my long spider legs and everything felt different. Made it harder.
BTW, I have found that the gym is less busy on Tues. than on Mon. Don't know if that would work for you, but a busy gym can challenge any woman's patience
__________________
Peaches
The journey to health and fitness
Should be taken
Because you love yourself,
Not because you hate your body
Luna, your workouts are looking good! Have you tried the mixed grip with your deadlifts? When my grips was holding me back, I switched to the mixed grip (one hand over, one hand under), and I've never looked back! And, my DL's have been going up, up, up!
BTW, I have found that the gym is less busy on Tues. than on Mon. Don't know if that would work for you, but a busy gym can challenge any woman's patience
I've been going to the same gym for 6 years, and I've tried every combination of free time I have to lift. Most people who go to my gym in the early AM seem to do splits on M-Tu. and Th-F. So on Wednesday, the place is practically empty.
It's downright crowded any other time of the day or night. I really don't like having to share the 2 squat racks with the young bucks who think they are exclusively for curling. Plus, when it's crowded, I think everybody's secretly laughing at me, and it breaks my concentration. Not that I'm paranoid or anything...
Luna, your workouts are looking good! Have you tried the mixed grip with your deadlifts? When my grips was holding me back, I switched to the mixed grip (one hand over, one hand under), and I've never looked back! And, my DL's have been going up, up, up!
I haven't tried too much to incorporate the mixed grip, mostly because I just can't decide what hand to keep pronate. I've tried both ways, and they both feel equally awkward. I'm right handed, but my left leg is stronger and dominant. Any suggestions? Besides telling me I'm ass-backward. I already know that
Because Mark Rippetoe says Jesus kills a kitten whenever you don't go deep.
Actually, the lower you go, the more your posterior chain is engaged and the stronger you get. It is much more difficult to come out of the hole in deep squats that it is with parallel squats.
LOLOL!
checked out your journal as you started posting again a while ago..
How's maintenance nowadays? Still a far cry from what it was when you were in your 20s?
Quote:
Good times. I was still cleaning up cheese fragments, spilled wine and cherry pits off the floor at 11:00 last night. Almost looked like a frat party gone bad. At least there were no broken windows from thrown kegs or holes in the drywall from fist fights. We're a rowdy bunch of old ladies.
Hehe...
As for DL: mixed grip is really easier and alternate the grip if you want. I've switched over to hook grip myself , which is a regular overhand grip but with the thumb underneath fingers to prevent the barbell from rolling.
Main thing here.. with small hands it is really far easier to work with smaller & slimmer barbells. My Oly gym has 'female' barbells, they aren't just lighter (15kg or 33lbs) but also quite a bit slimmer in diameter = way easier to grip. With a regular bb , grip is going to be a lot harder.
Some gyms have fixed weight barbells that are also quite a bit slimmer.. dunno about your gym.
Main thing here.. with small hands it is really far easier to work with smaller & slimmer barbells. My Oly gym has 'female' barbells, they aren't just lighter (15kg or 33lbs) but also quite a bit slimmer in diameter = way easier to grip. With a regular bb , grip is going to be a lot harder.
Some gyms have fixed weight barbells that are also quite a bit slimmer.. dunno about your gym.
Thanks for the tip, Espi, but I've got big old "man hands" so there's no excuse for a weak grip. Actually, my grandmother was sweet and called them "working hands." I can palm a basketball, but I can't shoot or dribble, so there goes my career in the WNBA. So I might as well learn to lift heavy weights off the floor.
How's maintenance nowadays? Still a far cry from what it was when you were in your 20s?
More than a far cry, I need to yodel!
Gone are the days when I could eat 2700 calories of pizza and Coca-cola at one sitting with a hot fudge sundae for dessert, and be skinny no matter what.
I still have a huge appetite, but now I need to make sure I don't go over 1700 on a workout day and 1400 on a slow day. And I'm 5'8" and 165 right now. But I'm not fat, I'm big-boned
I was dreading this workout, because I'm a wimp with no stamina. But I walked into the gym this morning with an open mind, determined to do as many reps as I could, and be honest with myself. After all, I'm only competing against me, and I have nothing to prove to anyone else but myself. I only counted the reps with good form. It's not how many reps I do, it's how many reps I do CORRECTLY. So here goes, and try not to laugh:
Squats: 20 reps with 65lbs Seated Row: 30 reps with 65 lbs Push ups: 20 off the floor Step ups: 18 reps each leg off a bench with 10lb dumbbells Prone Jackknife: 13 reps before I lost form, and couldn't pike as high.
Truthfully, I'm not as disappointed as I thought I was going to be. It is what it is. It still felt good to get breathless, dizzy and sweaty, knowing I pushed as hard as I could. It may not seem like a lot, but it's better than what I could do just a few months ago. One more AMRAP for workout B scheduled for Wednesday, then it's on to Stage 2!
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