|
Post by Lucille on Sept 13, 2010 21:07:14 GMT -5
It's something I think about a lot. People ask me with the passion I have for training why I do not become a trainer. I don't have the patience to reeducate people and I'm not going to have them do jack crap type programs just to make a buck. I realize there's a happy medium but I'm not experienced enough to work with it. But I do think a lot about the feminine body image and the myths our culture shoves down our throats. And then there is the feminist side of things, which tells a woman she has the right to eat what she wants, and be as out of shape as she wants, and the man she lives with is being a pig when he tells her he's not attracted to her any more.
Drives me nuts.
Bench--1 week. Work sets: 90x5 105x3 115x3 Three singles at 115. The foot placement thing is driving me crazy and I think if I end up competing a lot my first priority will be to be in a fed where I can tuck my legs. This flat foot thing is crappy and I hate it and I want to whine about it. LOL... I'm privileged to be involved in a sport I love, really. Let's keep things in perspective.
Chins: Fiftyish, a few sets with a towel
Military press: Bar x 10, 11, 12, 13, 14
Kroc row: 4x50x15/side
JM press: 2xbarx20
|
|
|
Post by Nielsen on Sept 13, 2010 22:01:19 GMT -5
You have 4 pages! Ok, really though - good work today and I know you felt like crap. Keep working with the bench and foot placement and even if it never feels normal, you'll stick with it. Good post.
|
|
|
Post by Lucille on Sept 15, 2010 20:53:22 GMT -5
Deads--1 week Jump rope Some light speed pulls 5x95x1 Work sets: 175x5 200x3 225x3 I taped these and when the weight gets heavier my head pops up and bingo my tail tucks. Gotta fix that. Three singles at 225. Same thing. Setup is fine, pulling the slack out of the bar is fine, I start the pull, head snaps up, low back tucks. Not super bad, but not good. I have got to strengthen my low back. I have been thinking about this because I do GMs on squat days and I don't feel them in my low back like I feel pull throughs but everyone and their mom swears by GMs. Wish we had a reverse hyper at the gym here too.
Front squat 5x85x10 Time to up the weight up on these, sissy.
SLDL from plate 4x135x8
Abs yep
Calves yep
Jump rope some more
Nielsen and I went over to Bare Bones Gym today which is a smaller spinoff from the defunct Iowa Best Muscle. There are a few PLers who train there and the hours are different. So I guess so we might start going over there now and then although it's ridiculously small... say you have bench day or squat day, and a crew in, it's going to take 5 hours for everyone to get their sets in. LOL.
|
|
|
Post by Lucille on Sept 15, 2010 21:10:29 GMT -5
Oh hey by the way I have to hit you guys up for a clean lesson. I do a super ugly meathead version... Wendler says just get the bar from the floor to your shoulders... haha... but I want them back in as a warm up to DL and squat and it would be cool to have some instruction.
Also, Jared, you said you had some bench help for me, when you get a chance could you post up what you were thinking? or if I run into you first that's fine, whatever, like to hear what you were thinking though.
|
|
|
Post by Alex Moss (Chomper) on Sept 15, 2010 22:05:55 GMT -5
nice job on the DL's!
|
|
|
Post by Lucille on Sept 16, 2010 0:11:30 GMT -5
Thank you. It was my first time with four plates. Kinda cool milestone. Now can I just get TWO on the bench....
|
|
|
Post by Jared Enderton on Sept 16, 2010 17:45:22 GMT -5
bare bones gym? what? I haven't even heard of that??
and I will tell you in person. It's a lot to explain in typing haha.
|
|
|
Post by Lucille on Sept 16, 2010 22:27:12 GMT -5
Bare Bones was opened recently, like within the last few weeks, down on Ansborough right before 218. The guy who owned Iowa Best Muscle has opened BB. I'm sorta curious about what the heck is going on. We were training at IBM when it was shutting down and talked to one of the BB guys yesterday.
I'm a little frustrated by the seeming lack of powerlifters around here, or at least the drama surrounding them which seems to make them impossible to chase down. Don't get me wrong though we would not quit training at USA.
Jared, just catch me when our paths cross and you have the time.
|
|
|
Post by Lucille on Sept 17, 2010 13:06:30 GMT -5
Cycle 5 begins today. Military Press--5 week. Not upping my weight on this press, this cycle. Again. Prehab Work sets: 55x5 60x5 65x5 (threw this one in for continuity) 70x5
Pull ups 11x5
Bench 3x65x10 focusing on speed
Dips 3x20
Face pulls from high pulley 3x20: 100, 110, 120
Tate press 25 lb DBs 2x15
Rope climb One and my back said--DONE!!!
OH I'm down to 122 lbs. WOW that surprised me!
|
|
|
Post by Lucille on Sept 19, 2010 16:51:33 GMT -5
Squat--5 week
Mobility, box jumps Work sets 100x5 115x5 125x5 left it at that, not feeling it today.
Pull throughs sets of 15: 120, 130, 140
Split squats 3x40x10/let
Jump rope 5x200
Got some advice from Jared to work on tucking my elbows more at the bottom of my bench, apparently I come down and flare out and thus lose the drive I should have off the chest. Makes sense. I'm going to try and post videos more often... the camera crapped out today... but if you guys notice anything when I'm in training that I could fix do say something. No skin off my nose. I need all the help I can get. Anyway thanks Jar.
|
|
|
Post by Lucille on Sept 19, 2010 20:08:04 GMT -5
Thinking about my assistance work, which needs to be less haphazard... it'll get there... I'd like to put in some snatch grip DLs. I haven't pulled conventional since I started the program. I am thinking I'll put a few sets of those in after my work sets on DL day. Also when I bench for assistance on MP day I might pull it in to close grip. Thoughts?
I like to change a little from cycle to cycle for assistance for freshness. but keep it 75% or so the same. I probably ought to have some sort of plan for waving the volume on my assistance work too but that'll come in the future, I don't really want to think about it right now.
|
|
|
Post by Lucille on Sept 20, 2010 21:02:04 GMT -5
Sledgehammering
50 3x100, light sledge, was beat from the jump roping yesterday.
|
|
|
Post by cwetlaufer on Sept 20, 2010 21:06:14 GMT -5
I would cycle your assistance on 5/3/1...I found if I didn't I got complacent...I would take your days, write down the 3 types of lifts you want for acce on those days, then cycle those...
EX- take your dl day...
1. deads(5/3/1) 2.Posterior chain (snatch grip deads/gm's/ghr/hypers/deficit deads/racks deads/etc) 3. Upper back (rows...db/bb/t-bar...shrugs/reverse flys/pullups/etc) 4.abs (fill in the blank)
Then I would pick one lift from each catagory each wave and run that through a sample progression, 5X5 for example.
I think the key with 5/3/1 is simple, but planned.
Oh and BTW in regards to powerlifters in the cedar valley, I've found a few more, there is a solid home gym set-up in east waterloo with 4-5 guys who compete, the owner is a bench only guy though. There is also a big group who trucks down to train with Rob Luyando on his schedule. There is yet another who used to train with Frey in Mt. Vernon, but he just moved so not sure what they're doing now, that was a big group, 6-7 guys.
And there are some lowly strongman competitors in Jesup lol.
Keep up the good work.
|
|
|
Post by Lucille on Sept 21, 2010 21:55:45 GMT -5
Thanks for the advice. 5x5, huh? Wendler's go-to is 5x10. The assistance program I've been bastardizing is Tate's Periodization Bible which allows the highest volume in the book. I love to train and will go until my body can't take it. All that said my bench has stalled out big time, today I didn't even make the prescribed reps on my 5 week... the sissy week...
80x5 95x5 105x2, I didn't even try to grind 3 through
CG chins in between sets x5, plus 2x10
Lying tri ext 20 lb DBs 3x10
I could get into this more but I've been feeling the drop in strength coming on and I am not experienced enough to know what to attribute it to. I do know the experienced people I have trained with in the past have said my downfall is to kill myself in the gym and yes I have a hard time leaving with anything left behind. Lately I've been going in just feeling like I don't have it.
Squat and DL are going up and I don't do more than a couple assistance ex. for them. I guess for bench and MP I'll back off big time. One opposing movement and one to hit weaknesses, like today, maybe? I have heard also that your lower body lifts will go up pretty much whatever you do. W/bench and MP you have to be more fine tuned, and know your weaknesses. This also is frustrating because I'm not much experienced enough to know what those are. I failed... OK... that's about it.
I'm pretty tired, sorry if this post is kind of scatterbrained.
On a different note I'm off to Ohio for a week. I am going to run hills and train at the Gorilla Pit! You Iowans don't have any hills! I got mad addicted to steep hill running when we lived in Louisville and I REALLY miss it.
|
|
|
Post by cwetlaufer on Sept 22, 2010 12:05:38 GMT -5
I think you answered your own question in your last post. As often as adding volume is the answer, subtracting it can be as well.
I am assuming you've read the 5/3/1 book, but have you read the 3 days a week book? That is the book where 5/3/1 originated. Although not as detailed into the 5/3/1 mindset, it may add more insight into your particular issues.
As someone who's pressing sucks, but used to be HORRIBLE, I find I really need to fine tune my excersise selection and volume to get the desired results. Any weakness, be it legs/back/chest, you've got to find what works. I know for me if I squat in pretty much any fashion with enough volume my legs grow. But for pressing I have to be a mad scientist.
In regards to the 5X5- I know Wendler's go to is the 5X10. I don't like that, I think 10 reps for 5 sets doesn't allow enough weight to be used. For adding volume I like the 5X5 personally, and if I'm doing high reps( anything 10 or higher) I lower the sets.
Keep up the good work, these are just suggestion.
Enjoy the hills! And there are too hills in Iowa, you gotta get Northeast!
|
|