Ginger575's PL training-Nobody said I had to look good in a singlet.

[Ginger575]

Hi. I'm Ginger. I officially started my PL training on May 31, 2010.
My current 1RM's are:
(all raw)
Squat: 265
Bench: 175
Deadlift: 295

Total: 735

Some goals are...
I intend to do an AAU sanctioned meet in December. This will be my first meet.
I need a raw total of 784 (worst case scenario if I don't lose any weight) to qualify for nationals.
I'd love to have my bench up to 200 lbs by Dec. No matter though. I intend to push everything up as much as I can, even though I'm way ahead of where I thought I'd be by now.

Comments and criticisms are welcome.

[Ginger575]

May 31, 2010

workout goal:
bench 85% x 3/5
squat 80% x2/5
bench 110% x3/1

warm up: 2 min weighted hoop, 5 min elliptical, and a few figure 8’s with the 10 lb medicine ball to warm up the shoulders a bit.

bench: 45×10 95×10 135×5 135×5 135×5

Those felt good. I was working w/o a spotter today but I remembered to raise the spotter bar things on the bench just in case.

squats: 45×10 135×5 205×5 205×5

That last set was really dang hard.

I really need to wait a lot longer between sets. At least long enough for one song on the radio to finish, geez. Maybe start carrying around an egg timer or something…lol. I’m so impatient.

bench overloads/static hold (110%): 3 @ 180( I had a spot on that last one)
I was supposed to do 120% but I’ll ease into it as I was advised. 120% is 198. Not sure I could un rack that. Maybe if I had rested longer. A lot longer.

triceps pushdowns w/ rope: 90×12 100×10 100×8
None of that looks like much but I’m feeling pretty fried.
I will likely add more assistance stuff next time.

[Ginger575]

June 2, 2010

warm up: 5 min elliptical,3 min weighted hoop

deadlift: 135×5 205×3 3@ 225×5 (my grip was getting tired on the last few reps)

cable row: 70×12 90×12 90×12

lat pulldown: 80×12 70×12 70×12

DB bicep curl: 3@ 20×12

hyper ext. : 25×20 25×12 25×12

stability ball Russian twist: BWx20 (I quit after the 3rd time I fell off. Kept sliding because the floor was a little dusty…need my yoga mat)

oblique twist w/ 10 lb med ball 3/15

No cardio yet today.

Yesterday: 15 min cardio/intervals

[Ginger575]

June 4, 2010

workout goal:
squat 85% x3/5
bench 80% x2/5
squat overload/static hold 110%

I had a hard time getting motivated today. I’ve been fighting some soreness in my lower back despite lots of stretching, rolling, ice pack and valerian. It was still a little sore this morning but it felt good once I was into my sets.

Really tired today. I slept in until 9 but still didn’t want to get up but I didn’t have a choice.
1 whole can RedBull before leaving the house.

warm up: weighted hoop

squats: 45×10 135×5 135×5 205×5 205×5 205×5 (Good thing it was just 5 reps and not 8. I would have needed the trash can at 7.)

bench: 45×10 95×5 135×5 135×5 (easy)

squat overload 110%=270 : 225×1 275×1 275×1 275×1 (did not squat with this…only un rack, stand with it for a few seconds and re rack)

add/abd machine

adduction: 85×20 85×20 85×8

abduction: 85×20 85×20 85×10

standing calf raise: 50×15 50×12 50×12

elliptical: 18 min ( I was shooting for 30 min but I was soooo thirsty, signs up saying "don’t drink the water", vending machine out of order and too many drink commercials…I just couldn’t take it any more!)

[Ginger575]

June 7, 2010

workout goal:
deadlift 80% x5/5
I didn’t get started today until almost 5pm…transportation issues. It was crazy busy in the weight room today.
5 min on the elliptical

I managed to wait about 5 min between sets…or 2 really slow laps walking the track upstairs.
deadlift: 135×5 205×5 205×5 225×5 225×5 225×5

alt DB bicep curls: 25×10 25×8 25×5

seated cable rows: 3@ 90×12

decline bench sit ups: BW x 12 10 3

cardio: step mill/intervals 20 min

[Ginger575]

June 9, 2010
workout goal:
bench 85% x4/5
squat 80% x2/5
bench overload/static hold 3/1

warm up 5 min on the elliptical and some figure 8’s to warm up the shoulders

bench: 45×12 95×5 140×5 155×5 155×5 155×5 (that last rep was hard) 140×5

I had a nice long rest between sets. Probably around 5 min.

bench overload/static hold stuff : 185×1 195×1 195×1

I had to wait a while to do squats.

rope tri pushdown: 90×12 90×12 90×9 (I was still waiting)

Finally…on to squats.

squats: 2@ 195×5

OH tri ext w/ rope: 90×12 100×10 90×8

hip adductor machine: 85×20 85×20 85×5

hip abductor machine: 3@ 85×15

hip adductor machine again: 2@ 85×15

hip abductor machine again:2@ 85×15

No cardio.

[Ginger575]

June 11, 2010

workout goal:
deadlifts 85% x4/5

I’m pretty happy with how the deadlifts went today. Got a couple PR’s…275 and 295.

warm up: 2 min w/ the hoop and 3 min on the elliptical

deadlift: 135×5 225×5 225×5 245×5 245×5 275×1 295×1 295×1

BB curls: 45×12 45×10 ( I don’t like how my elbows feel on these)

BOBB row: 45×10

cable row: 90×12 90×10 80×10 (tired)

DB curls: 25×5 20×6 (blah, still tired)

hyper ext. : 3@ BWx15

elliptical 20 min.

[Ginger575]

June 14, 2010

workout goal:
squat 85% x3/5
bench 80% 2/5
squat overload/static hold 110% x1 120% x2/1

I’ve been having some issues with not looking forward to squats, which is really not like me at all. If I had to choose(God forbid) between squats and ____ or _____, I’d probably say "Ask me again when I’m done with my squats."

I’ve been thinking about it and I think its not really not looking forward to squats as much as that long wait between sets(2-5 min seems like an eternity.)…more of a slight social anxiety thing. I’ll get over it.

It was really busy in the gym today. I had to wait for everything. I really don’t think that the power rack is the place to do bent over rows(especially if you only have 5 and 2.5 lb weights on the bar), although it was good to see someone doing them. I do mine behind the decline bench. Hardly anyone uses it. (it’s wobbly) That’s where I do my deadlifts too.

Okay.

warm up: elliptical 5 min

still waiting
standing calf press: 50×15 50×12 50×10

hyper ext.: BW x12

still waiting………..

weighted hoop: 3 min

finally !(at least I’m good and warm now)

squats: 45×5 135×5 135×5 4@ 205×5

stretch,wander around and talk to people, waiting for the bench…

bench: 45×5 95×5 135×5 135×5

squat overload/static hold: Did not squat these just unrack and hold for a few seconds

(110%) 275×1 (120%) 295×1 295×1

wander around some more then on to some heavy singles.

squat some more (extra credit): 225×2 245×1 255×1(PR) 265×1(PR) 275×1(PR)

I though I was gonna get buried by that last one but I got it. It went up slow. Those are starting to get a little tough on the wrists.
Happy about the PR but dang, now I have to adjust my 85% again.

Not doing abs after all that.

hip add/abd machine:

hip add: 100×12 100×12 100×8

hip abd: 100×12 100×12 100×12

hip add(again) 100×10 100×5

I can hear it now."Why are you doing those?"

I think it’s a big part of my pelvis rotation problem.Yes, I still have some issues with it from time to time. It’s getting better.

No cardio.

[Ginger575]

June 16, 2010

workout goal:
deadlift 80% x5/5

elliptical 3 min

deadlift: 135×5 135×5 205×5 5@ 235×5

BB curl: 45×12 45×10

CC leg raises: BW x15 BWx8

12 min recumbent bike (boring!)

20 min elliptical

stretch

[Ginger575]

June 18, 2010

workout goal:
bench 85% x5/5
squat 80% x2/5
bench overload/static hold 110% x1 117% x2/1

warm up: elliptical 3 min, DB lat raise 8×12, DB rear delt raise 8×10, DB GP 8×10, Db front raise 8×10, fig 8’s 5×5

bench: 45×5 95×5 135×5 5@ 150×5

squat rack was busy and I refuse to do them in the Smith machine so I went on to…

bench overload/static hold: (110%) 195×1 (117%) 205×1 205×1

Those went well.

Squats felt a tad sloppy(and hard) today.
I did something a little different. I tend to rely too much on the mirror. Changed it to face the other direction. (I just figured out how to do this like yesterday…duh. I can be dense on occasion.)

squats: 45×5 135×5 225×5 225×5

Then it was time to destroy the triceps. It’s been a while. I think I’m gonna start doing an extra set on my left side on some things. It’s noticeably not as developed as the right side. Particularly the part that nearest the body. I think it’s just from the habitual uneven use. Most likely how I push myself up from the floor. I’ve got issues with one of my legs being stronger because of that too.

I also did some lat pull downs and some much needed shoulder stuff and some DB bicep curls.

[yabudday]

good work in here man! also, nailing PR's 3 days apart is pretty legit. keep it up man.

[Ginger575]

Thanks!

[Ginger575]

I didn’t do much today. Sick, tired and I forgot my notebook.

I forgot that I was supposed to increase to my new 85%(250) and worked from the old one(225).

warm up: 5 min on the elliptical, 3 min weighted hoop

deadlift: 135×5 205×5 205×5 5@ 225×5

then did some stretching and a few glute bridges(need to add weight to these).

[Ginger575]

Yesterday I did my videos for a bench meet with virtualmeet.net. I probably won’t know how I did until this time next week or later. There are only 2 other women signed up. One of them did a 145 lb bench press @276 lbs in 2007,I think…and the other did 125lbs@139 lbs, in 2009. I can’t wait to see how they do.
I think they do rankings for women based on the Schwartz/Malone formula, which I know pretty much nothing about.

If I get a least 1 good lift out of the 3 I uploaded I’ll be happy.
I went with 155 lbs, 165 lbs, and 175 lbs.Here is my 3rd attempt. I can already see like 12 things that need to be tweaked but I’m open to any advice anyone might have…aside from the obvious fact that I need to lose like 50 lbs.

Oops,sorry "To be able to post links or images your post count must be 30 or greater. You currently have 17 posts."

The link is in the "body blog"

[Ginger575]

Workout goal:
squat 85%(234 lbs) 5/5
bench 80% (140) 2/5
squat overload/static hold 120%(330) 3/1

warm up: elliptical 4 min, 2 min weighted hoop

I did my bench stuff first 'cause someone was doing shrugs in the rack...grrr.

bench: 45x10 95x5 140x5 140x5 (easy)

squat: 45x10 135x5 205x5 (used a belt for working sets) 5@ 240x5

*after my third working set my form started to suffer a bit (and I felt it in my knees ) because I didn't wait long enough between sets. Fixed the form and my knees felt just fine.
* 5 sets of 5 at 85% is really damn hard.

squat overload/static hold : (110%=302) 195x1 (120%=330) 325x1 325x1

30 min elliptical

[pjb12]

Yesterday I did my videos for a bench meet with virtualmeet.net. I probably won?t know how I did until this time next week or later. There are only 2 other women signed up. One of them did a 145 lb bench press @276 lbs in 2007,I think?and the other did 125lbs@139 lbs, in 2009. I can?t wait to see how they do.
I think they do rankings for women based on the Schwartz/Malone formula, which I know pretty much nothing about.

If I get a least 1 good lift out of the 3 I uploaded I?ll be happy.
I went with 155 lbs, 165 lbs, and 175 lbs.Here is my 3rd attempt. I can already see like 12 things that need to be tweaked but I?m open to any advice anyone might have?aside from the obvious fact that I need to lose like 50 lbs.

Oops,sorry "To be able to post links or images your post count must be 30 or greater. You currently have 17 posts."

The link is in the "body blog"

You want me to embed it here? Didn't want to without asking...

btw, nice work on the squats... Haven't had a chance to look at vid though. will check it out when i get back from the gym.

[Ginger575]

Sure, go ahead. Thanks.

[pjb12]

Sure, go ahead. Thanks.

Here you go... Can you make the lift look hard next time though?

[Ginger575]

Just a couple comments I got on another forum...

#1 "I personally like to keep my feet a bit farther back, more arch, tuck elbows more, bring bar to base of sternum, explode through legs translating energy to torso and then to bar in one motion.

Another thing that has been moving my bench lately is single arm lifts, particularly one arm DB clean and press. Also, lockouts from pins in power rack about 50% ROM using a cluster of 3 reps, 10 seconds between reps with 100-105% 1RM, just one set after warmup. Use judiciously as can easily over train."

and...

#2 "I'd like to add my 0.02 about some of the form. I think technique is very under-appreciated in 90% of gyms.

Some ideas for you:

1. Get a spotter! You'll get a bit extra from a lift-off, aside from the obvious problem of missing a lift.

2. If you're going to go for powerlifting, you need to start thinking about an arch.
This might help:

You'll see other Rippetoe videos linked from this one, they're also worth watching.

3. Push your shoulder blades together so your upper back/shoulders are pressing into the bench. This is what I mean:

If you watch her going heavier on other videos, you can see the leg drive.

4. Keep your elbows in. 3 & 4 go together - you've got to stop your lats from 'popping out' and not let your elbows go 'wingy' (perpendicular to your body).

5. Flex your lats.

6. Flex your glutes.

7. Push your feet down hard to get your legs and hips into the motion. If you look at the girl pressing earlier, you can see that she's got her feet pointed out at 90deg to the bench. That can help.

What you're trying to do is:
maximize your leverages;
minimize the distance the bar travels;
involve the legs and back as much as possible (strong muscle groups);
create a solid base to press from.

I hope that helps.

Also, I don't know about the rules for your virtual meet, but you can ask someone in the gym to 'ref' for you. Calls are:
'Start' when you've got the weight still and locked out.
'Press' when the bar is stationary on your chest.
'Rack' when the bar is fully locked out.

I think you've got a 200lb bench press in you within 6-8 weeks, especially if you optimize your technique."

[Ginger575]

Yeah, That was pretty much some of what I was thinking. No shortage of things to work on with regards to technique.

[Ginger575]

Here you go... Can you make the lift look hard next time though?

Thanks...if I went any heavier I'd get stuck about 4-6" up. Need to do some floor presses maybe?
I'm beginning to wish I had a rack in my garage, except it's really hot in there...and I'd probably over train 'cause I wouldn't leave it alone.

[breathinglife]

Nice bench. Your form looks very solid, but those improvements listed about could benefit you. Just be warned that in the short run making changes with how wide you grip, your arch, etc., may make you temporarily weaker until you get used to your form.

[Ginger575]

Thanks...and you're absolutely right. I had forgotten about that. Thanks for the reminder.

[blsmith]

I didn't know you had a journal in the forums... in and subbed!

[pjb12]

Yeah, That was pretty much some of what I was thinking. No shortage of things to work on with regards to technique.

I wasn't gonna nail you with all of that all at once... Everything in there is good advice. I think the biggest thing to start working on is your arch... Of course to me, that includes the lat setup as well. Just work with it a little bit and you will get a feel for it. It would be good if you had someone around to help set you up so you could feel what it should feel like....

You planning on competing in a fed that requires feet flat on the floor? I bench with my heels off the floor. I think that will make a difference in how you get into position. Not sure though because I have never tried to setup with flat feet.

Either way, you are doing great for a relatively flat backed bench.

[Ginger575]

I wasn't gonna nail you with all of that all at once...

I think we've discussed some of this briefly. I hate to admit it but this is a fine example of me being stubborn by not doing something that I know I should.

Everything in there is good advice. I think the biggest thing to start working on is your arch... Of course to me, that includes the lat setup as well.

I agree but, but, but...that means my belly will be up more. (more motivation to keep the diet good?) Ah, the sacrifices for a better bench.

Just work with it a little bit and you will get a feel for it. It would be good if you had someone around to help set you up so you could feel what it should feel like....

I should really try harder to find someone to help with that. I kinda live in the middle of nowhere though.(excuses,excuses)

You planning on competing in a fed that requires feet flat on the floor? I bench with my heels off the floor. I think that will make a difference in how you get into position. Not sure though because I have never tried to setup with flat feet.

Either way, you are doing great for a relatively flat backed bench.

Ya know, I had never thought about the feet part of the bench rules. I had to look it up. Quoting the AAU handbook...
"The sole and heel of his shoes must be in contact with the floor or blocks."
Hmm, I guess so.

[pjb12]

I think we've discussed some of this briefly. I hate to admit it but this is a fine example of me being stubborn by not doing something that I know I should.


I agree but, but, but...that means my belly will be up more. (more motivation to keep the diet good?) Ah, the sacrifices for a better bench.

Getting the belly up is sorta the idea. Reduce the ROM. When you bring the bar lower (around the sternum), the higher you can raise your belly/chest the less distance the bar has to travel. As I understand it, once your elbows go below the plane of your body you are at a mechanical disadvantage. Rob Trettin's (sp) log has some vid of him benching and floor pressing. His arch is high enough that his floor press is almost touching his chest. Mine on the other hand is probably 4" away. You can't change your build (long arms, etc) but you can do everything you can to improve your mechanical advantage.

BTW, I felt similarly when I was training by myself in the gym. I cured myself by breathing into my belly really big right before I slid back through. To me, it is making it clear that my intent is to make my stomach and chest as big as possible for the lift. People probably still just go "damn he is fat" but it make me feel better .

[Ginger575]

workout goal:
deadlift (80%) 5/5 @ 235 lbs

Still sore from squats on Wednesday.
warm up : elliptical 7 min (was supposed to be 5 but I got distracted)

deadlift: 135x5 205x5 5@235x5 (assuming I can really count to 5)
I 'visited' too much(like 10 min) between 2nd and 3rd working sets.

DB lateral raise: 10x12 3@12x10
DB shoulder press: 10x12 3@ 12x10
DB rear delt raise: 3@ 12x10
alt DB front raise: 3@ 12x10

glute bridge: BWx10 hold for a count of 5
hip thrust: BWx10 hold for a count of 5 / +45x10 hold for a count of 5

wide grip lat pulldown: 3@ 70x12
cable rows: 3@ 70x12

No cardio.

[Ginger575]

Did this deadlift video today. It was supposed to be 5 reps of 235 lbs but I only see 4. Either we got the video started late or I can't count to 5.
This was my 4th working set.

It seems to me like I'm not using my legs/hips enough. Maybe need to sit back more? Likely need to do some posterior chain work...and is it just me or does it seem really damn slow? Need to work on explosiveness.

[pjb12]

Did this deadlift video today. It was supposed to be 5 reps of 235 lbs but I only see 4. Either we got the video started late or I can't count to 5.
This was my 4th working set.

It seems to me like I'm not using my legs/hips enough. Maybe need to sit back more? Likely need to do some posterior chain work...and is it just me or does it seem really damn slow? Need to work on explosiveness.

That is 80%??? You are moving that rather easily off the floor (srs!) It looks like you are getting good hip drive into the bar at lockout. But, you are damn near stiff legging it. You may want to try to get your butt down more to help engage the quads on take off. Did not seem slow to me...