TINAs nutrition and training log

[tina722]

In for widow maker squats! And I'll be a challenger!

Awesome!

widowmaker squats everyday? That sounds crazy. Edited to say: not 50 reps in a row. 50 total reps

i am gonna sort this and do it after the holidays. it ounds like a fun thing to do. the only way i wont do it is if the coach i plan on seeing while im in KC tells me i should be doing something specific. ill tell him i want to try this though.

how exciting!

The coaching you're going to get is such an opportunity! He might be okay with it... I'm curious to hear.

[wakechica]

Awesome!

widowmaker squats everyday? That sounds crazy.

I misunderstood - the title sounded like Widow makers


But just read about it and that looks cool. I've been squatting better with volume so think it might help.

[tina722]

I misunderstood - the title sounded like Widow makers


But just read about it and that looks cool. I've been squatting better with volume so think it might help.

Widowmakers suck. I think I only tried it once.
I'm getting excited to start it. Maybe the 26th, right when I get back. I also really like the 'build up to a daily max' idea. Might just combine whatever.

[AD1984]

so what are the parameters? just 21 days of squats at x percentage of max for x amt of reps? it looks like she's doing 50 a day?

I'm doing front squats for 21 days straight (even on my days off) with my 10RM, currently 125lbs for 50 reps in a rest-pause style. And since my strength hasn't been dropping, I'm bumping the volume up. I'm running it with my 10RM because I train exclusively in that range at the moment and I want to increase my 10RM.

LOL. oh no. I've been called out, and yes, bolded is what I'm worried about. Also, I'm not sure if I can get to the gym everyday.
And I can't believe you're going to increase the reps?! My normal is a 3x5 or 5x5 = 15-25reps, 50 reps seems like a lot. More than 50, wow. You seem to get through them quickly though.

Haha it'll be even more of a challenge. Just because it's a lower weight than what you normally train with is not going to make it easy. I was doing 145 for reps on back squats before switching to front squats, it was challenging. If you want to do this, I would suggest figuring out your true 10RM and do a few sessions for 50 reps before jumping into the 3 weeks cycle, just to get used to the weight/volume.

Also, increasing your 10RM strength will carryover into your 5RM and 1RM strength. Your legs might also explode

[wakechica]

Knee sleeves: not sure, but I don't think so. They're neoprene, I think. No extra support, really, just warmth and a little reminder to keep knees out. Do your knees hurt?

and thanks!

Argh missed all these posts about knee sleeves somehow - no knees don't hurt, my right knee sometimes makes grating noises (i usually have music up loud(!) as I hate the sound, but it happens if i do BW squats so probably just a knee cap tracking issue from tight ITB). I squat in a very cold gym but hate squatting in pants/tracksuit - prefer shorts but get cold legs, especially if the heating is bust (it's a rubber building over a metal structure) and I usually squat in a hoodie as well. I just worry that I get cold in-between even putting a tracksuit on inbetween sets. I also need help reminding me to keep my knees out

Trying to eat more. Just having a little trouble with food choices lately - nothing 'looks' good. I still aim for 2500+ on lifting days, but I don't think I actually get there. And non-lifting days can be too low sometimes also. Frustrating, just need to change up my food items a little.

Easy calorie foods I like at the moment - coconut oil (hard) out of the jar; salami; various olive oil dressings (basil, chilli, balsamic), greek yoghurt with a scoop of your fave protein powder (blend it or you have to fold it in before you can stir it); random italian meats and fish cooked in a variety of flavors - cracked black pepper, chilli, jalpenos, lemon and butter. Also love caprese (mozzarella - whole ball, chopped; with fresh tomatoes, finely chopped basil and drizzle of olive oil and balsamic - with a small side of hot ciabatta bread). I totally know what you mean, sometimes you're just having to force feed for the sake of it. Espresso with a tsp of coconut oil is nice too (if you like coconut!). If I'm full that's how I get cals

[Boomer29]

This new program sounds crazy town. I'm in for the watching

[KellyP92]

This new program sounds crazy town. I'm in for the watching

^^ This ^^

Looking forward to more squat videos :P

[dreahere]

Those goodmorning squats and headstand leg raises are awesome. You always have the most interesting workouts. Squat challenge sounds cool too.
I'd love to attempt that sometime when I get my strength back up!

[Euqinom]

In awe of your headstand leg raises.

[tina722]

Haha it'll be even more of a challenge. Just because it's a lower weight than what you normally train with is not going to make it easy. I was doing 145 for reps on back squats before switching to front squats, it was challenging. If you want to do this, I would suggest figuring out your true 10RM and do a few sessions for 50 reps before jumping into the 3 weeks cycle, just to get used to the weight/volume.

Also, increasing your 10RM strength will carryover into your 5RM and 1RM strength. Your legs might also explode

My pants are already tight enough - don't need bigger legs! If I can get to the gym today, I'll do a practice run.

I squat in a very cold gym but hate squatting in pants/tracksuit - prefer shorts but get cold legs, especially if the heating is bust (it's a rubber building over a metal structure) and I usually squat in a hoodie as well. I just worry that I get cold in-between even putting a tracksuit on inbetween sets. I also need help reminding me to keep my knees out

I would say get them then. They're supposed to last for years, so worth the price. You might also consider tall socks for leg warmth, even arm warmth. They would be easier to put on and less bulky. I also love beanies, if my head is warm, usually the rest of my body is too.

Easy calorie foods I like at the moment - coconut oil (hard) out of the jar; salami; various olive oil dressings (basil, chilli, balsamic), greek yoghurt with a scoop of your fave protein powder (blend it or you have to fold it in before you can stir it); random italian meats and fish cooked in a variety of flavors - cracked black pepper, chilli, jalpenos, lemon and butter. Also love caprese (mozzarella - whole ball, chopped; with fresh tomatoes, finely chopped basil and drizzle of olive oil and balsamic - with a small side of hot ciabatta bread). I totally know what you mean, sometimes you're just having to force feed for the sake of it. Espresso with a tsp of coconut oil is nice too (if you like coconut!). If I'm full that's how I get cals

Thanks for the ideas. I really need to work on the food thing. It's going down the drain.

This new program sounds crazy town. I'm in for the watching

^^ This ^^

Looking forward to more squat videos :P

Thanks ladies! A little pressure is always good - make sure I don't slack off.

Those goodmorning squats and headstand leg raises are awesome. You always have the most interesting workouts. Squat challenge sounds cool too.
I'd love to attempt that sometime when I get my strength back up!

I think that's why I can never follow a program. I just want to have fun. GM squats are great, they're taking a permanent spot in warmups. Hopefully I can get confident enough to work up to some heavy ones also.
And you should do the squat challenge!

In awe of your headstand leg raises.

Mine are nowhere as pretty as that guy's. 2 reps is pretty much failure for me... but thanks, been working on them for awhile.

[tina722]

Monday 12/17/12

Did not eat enough this weekend. One meal on Saturday then spent the evening/night drinking, which of course means I spend most of Sunday lazying around. Only managed one meal again.

Saturday I got in a 40min workout in following lunch and margaritas.

GM squats
2x5@115

Back squats
built up to 2x5 @185
- total reps =40. I have some work to do. Took 25min.

Snatch deads
built up to 2x5 @185
- I love these.

Still feeling weak today.

[AD1984]

My pants are already tight enough - don't need bigger legs! If I can get to the gym today, I'll do a practice run.

The thing is my legs haven't grown since I started this routine, but they've recomped. A few months in, I lost an inch on my thighs, and after looking at progress pictures, I realized I lost some of the fat on them. That was pretty mind blowing for me, as I was already up 5lbs, and even when I was at a lighter weight, my legs did not have that shape. So moderate weight, high volume and high frequency = I'm a believer!

GM squats are great, they're taking a permanent spot in warmups. Hopefully I can get confident enough to work up to some heavy ones also.
And you should do the squat challenge!

GM squats look pretty cool, but I wouldn't go heavy on them. GMs in general carry a high risk of injury.

I'm at 100 reps for my squats now, still haven't lost any strength. It's amazing how much punishment legs can handle!

[tina722]

The thing is my legs haven't grown since I started this routine, but they've recomped. A few months in, I lost an inch on my thighs, and after looking at progress pictures, I realized I lost some of the fat on them. That was pretty mind blowing for me, as I was already up 5lbs, and even when I was at a lighter weight, my legs did not have that shape. So moderate weight, high volume and high frequency = I'm a believer!

Your results are awesome. Females are supposed to respond better to higher volume/frequency, I'm excited to see how this goes. I noticed a difference between squatting 2x/week and 3x/week, in hammies and abs. and now, doubling the volume...we will see what happens. In reality, I don't think my legs will get much bigger. Leaner would be nice though.

****

Tuesday 12/18/12

Ended up having a dinner party last night, so no gym. I did manage to eat enough, but also drank some. Woke up this morning feeling ok, and did a practice run for 50reps.

GM squats
115x5(x3)

Back Squats
135x10
135x5(x8)
* 50reps. Not too hard. I think some sets were 6 reps.
* Sorta planning on trying it again tomorrow.
* Rest was minimal in between, but forgot a watch to time. Total time was around 25min.

OHP
55x5(x5)

Front squats
105x8x(4)

single Leg extensions/leg curls
70x10x3/80x12x3

Chins
15x5(x3)

Pullups
BWx5(x3)

Shoulder rehab in between everything.

[Redfizz]

Your results are awesome. Females are supposed to respond better to higher volume/frequency, I'm excited to see how this goes. I noticed a difference between squatting 2x/week and 3x/week, in hammies and abs. and now, doubling the volume... In reality, I don't think mine will get much bigger. Leaner would be nice though.

What program are you on right now? So do you recommend squatting 3x/week? I am currently doing 2x/week.

[tina722]

What program are you on right now? So do you recommend squatting 3x/week? I am currently doing 2x/week.

I'm not really following a program. I had been squatting 3x/week, but am transitioning to a 21-day squat challenge.

As far as recommending it, it depends on what your goals are. Squats are great because they work the whole body. When you squat 3x/week, you get a LOT of practice and form should improve. If the weights or reps are increasing every session and your nutrition is inline, you are practically guaranteed to get body composition changes.

They're also a great mental workout. When you are 'forced' to increase, it gets heavy and then it gets heavy. But I learned (or am trying to learn) to suck it up.

With all that said, there are other leg exercises that will build muscle. The most important thing is to keep progressing (weight/reps/intensity). 2x/week is good - I did that for a loong time - I love the upper/lower split. It can be hard to find enough time to add in more squats.

[SophieM]

Just stopping in to say hello. Looking good in here. The handstand leg raises look impossible LOL

[tina722]

Just stopping in to say hello. Looking good in here. The handstand leg raises look impossible LOL

Hi! They were pretty impossible for awhile. I think I was introduced to them in yoga.

*****
Wednesday 12/19/12

GM squats to warm up
95x5
115x5x2

Back Squats
145x10
145x5(x8)
- so easy, better than yesterday
- finished in something like 12min.
- I might be able to fit in another practice run Friday - contemplating doing 155-160

Bench
95x5(x3)
- yay!

Rear delt rows
30x6(x3)
drop set to 20x8(x3)

lat pull down
4 sets

OH tricep extensions/curls

fun workout today.

[Romina81]

Hi Tina that's a lot of reps!!
Who else is doing the squat challenge?

[AD1984]

Back Squats
145x10
145x5(x8)
- so easy, better than yesterday
- finished in something like 12min.
- I might be able to fit in another practice run Friday - contemplating doing 155-160

Nice volume. Now try rest-pausing them.

Hi Tina that's a lot of reps!!
Who else is doing the squat challenge?

It's not so much a challenge (although I was challenged to do it and it is challenging lol), as it is a loading/deloading cycle aimed at busting through a plateau or just making faster progress. You can run it with other exercises as well. I did it first with DB lateral raises. Even though it wasn't 21 days straight and I didn't do them on my days off, my raises went from 20lbs to 25lbs in 3 weeks or so.

[tina722]

Nice volume. Now try rest-pausing them.

I'll work up to it. Rest-pause for squats, is mentally hard! I'll usually bail out too early. I can shorten the rest time, which should make it harder.

[tina722]

Hi Tina that's a lot of reps!!
Who else is doing the squat challenge?

You should join in! 21 days of squats. And I know how much you love them.

[serinebean]

- now that I watch it GM squats look too fast, but they felt really good
- back squats are heavy. For some reason the weights are sliding around lately, it throws me off balance a little.

<3 knee sleeves

Ha! I still learn something new every time I come in here! Looks interesting! I will have to try these!

I too love your videos, you are a great lifter.

[Worcestershire]

Wow. I finally found my way to your journal, and am seriously inspired. I'm going to have to try those handstand leg raises.

Beautiful squats, btw. Good luck on the widowmaker challenge!

[tina722]

Ha! I still learn something new every time I come in here! Looks interesting! I will have to try these!

I too love your videos, you are a great lifter.

Serine! I'm glad you're back! Hope things have been good. And thanks!

Wow. I finally found my way to your journal, and am seriously inspired. I'm going to have to try those handstand leg raises.

Beautiful squats, btw. Good luck on the widowmaker challenge!

Hi! Thanks for stopping by.


*****

I've done a few workouts. Both were basically:

Back squats
Front squats
Press variations
Pullups/chins

Not exceptionally great workouts, altitude change, footware issues, short on time etc... but it was fun to get something done. It'll be a few more days until I get back in, but looking forward to more squats. I had done squats 3 days in a row and was ridculously sore.


Merry Christmas!

[dreahere]

Merry Christmas, Tina! Have a great holiday!

[beatha]

Yep Yep . . .

Merry Christmas and Happy New year.

[Boomer29]

Hope you are having a good one!

[tina722]

Thanks ladies. Christmas was great - spent it in my hometown, Colorado. We had snow!! No time for snowboarding, but it was pretty.

*****

12/27/12

GM squats
115x5x3

Back Squats - Day 1
5@95, 115, 135, 155, 175, 185, 3@ 190

10x3 @135 w/ 30sec rest

total reps = 58

Front squats
105x6(x3)

Snatch deads
155x2
185x2
205x2(x4)

Pullups
BWx5 (x2)
17.5x5 (x3)

Leg extensions/leg curls
3 sets


******

12/28/12

Back squats - Day 2
95x5
115x5
135x5
155x3
175x1
185x1
190x1
195x1
200x1

10x3 @135 w/30sec rest

total reps = 53

Bench
65x5
85x5
95x5
100x5 (x3)
- yay!
- hard though, 5th rep wasn't great

OH extensions
32x10x(4)

Rear delt rows
32x8x3

Dips
BWx5 (x4)
- double yay, no shoulder pain, even though I did them deep

Curls
4 sets



** 2 days of squatting done. Not quite on plan, but am I ever? I wanted to go heavy. Legs are sore, and I know hips will be bothering me sooner rather than later. Part of it is no foam rolling while I was traveling. Started that up again today, and hopefully will help prevent some issues.

[Romina81]

Colorado! Isn't it legal to smoke pot there now?

Liking the speed back squats...bar speed is slowing down so I'm about to start on these tonight after front squats.
Aiming for 8x2 3 sec duration each set.

Merry xmas and happy new year!

[wakechica]

Nice day 2 back squats