TINAs nutrition and training log

[gobbles23]

Merry Christmas Tina!

Awesome squats in here!

Weed legal in your hometown!? I'm coming to visit! lol!

[tina722]

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

lol. yes! this was the topic of a lot of discussion while I was home. Medical marijuana has been legal for a few years, so it's just one step up. It'll be interesting to see how federal vs. state handles it.

Nice day 2 back squats

The second day of squats almost seems easier for some reason. Maybe because I'm not really pushing it past failure, just hitting reps I know I can do? My legs are sore, so we'll see how the next few weeks go.

Weed legal in your hometown!? I'm coming to visit! lol!

haha. you would love it! i'll be walking down the street when I suddenly smell *something* and it's a follow your nose game after that. surprising how often it happens lately too.

[geek23ka]

i dont think ill be doing the squat challenge but im so IN for watching you kick it's ass.

i like how you're mixing it up with the squats. have you ever done pause squats? i don't know what percentage of 1RM i should do with those. thinking about trying them.

[tina722]

12/29/12 Saturday

Back squats
95x5
115x5
135x5
155x5
175x3
185x3
190x3
195x1
200x1
205x1

10x3 or 4 reps w/ 30sec rest

- was surprised, but once I warmed up, weight was not awful.
- hit the 205 which I have failed sooo many times.

Pull-ups
2x5

GHRs
3 sets

Lateral raises
17s/15s/12s

Reverse flys
70x12(x3)

Leg raises, handstands,

Shoulder press
35x5
30x5
30x5
- heavy!!!

Excited to squat tomorrow .

[tina722]

i dont think ill be doing the squat challenge but im so IN for watching you kick it's ass.

i like how you're mixing it up with the squats. have you ever done pause squats? i don't know what percentage of 1RM i should do with those. thinking about trying them.

I have tried paused squats. Usually light ones as a warm up. Heavier ones cause hip tightness. You might also like starting from a bottom position. It would require safety bars though.


And I'm excited for this challenge. I'm able to eat and sleep enough, which will help. I cannot imagine doing this on my normal work schedule (just reading and writing on my own time, no experiments)

[wakechica]

12/29/12 Saturday

Back squats
95x5
115x5
135x5
155x5
175x3
185x3
190x3
195x1
200x1
205x1

10x3 or 4 reps w/ 30sec rest

- was surprised, but once I warmed up, weight was not awful.
- hit the 205 which I have failed sooo many times.

Pull-ups
2x5

GHRs
3 sets

Lateral raises
17s/15s/12s

Reverse flys
70x12(x3)

Leg raises, handstands,

Shoulder press
35x5
30x5
30x5
- heavy!!!

Excited to squat tomorrow .

Wow @ volume. I may throw in this to my workout in the new year. I need volume! How are you soreness/tiredness wise after a sesh like this?

[tina722]

Wow @ volume. I may throw in this to my workout in the new year. I need volume! How are you soreness/tiredness wise after a sesh like this?

Extremely tired and hungry. Foam rolling has helped with soreness/tightness a lot. My schedule is pretty slow atm, I wouldn't want to do this if I had errands to run, or actually had to go in to work. I'm doing everything from home for the next few days. Holiday schedule FTW. Beginning Wednesday things might get a little more difficult.

[tina722]

Sunday 12/30/12

Back Squats - Day 4
95x5
115x5
135x5
155x5
175x3
185x1
190x1
195x1 (x3)
200x1 (x3)

145 x 3 or 4 reps (x10) w/ 30sec rest

Not too bad. More foam rolling. Back is tight.

*****


From 12/29/12 190x3


- Skip to the :40 if it's not edited.
- Still some lean occuring

From 12/30/12 185x1; 190x1, 195x1

[wakechica]

Looks good, I have the lean as well. More so when it's heavier.

[Euqinom]

Not completely sure, but it looks like you could be breaking with the hips first, more. My sister adds forward head position as well.

[tina722]

Looks good, I have the lean as well. More so when it's heavier.

Thanks. Yea - hard to stay upright. This weight is feeling easier to control as compared to early December.

Not completely sure, but it looks like you could be breaking with the hips first, more. My sister adds forward head position as well.

I think you're right on both points. I know I don't sit back very well, and have some knee travel. I assume you mean head position at the bottom -right? Or throughout the whole squat?

The bar does travel forward, especially on my worse reps, right as I come out of the hole. It's defenetly part of the problem in controlling the heavier reps.

Maybe I will start taping the lighter sets, so I can work on my form when the weight is easier.

[beatha]

This weight is feeling easier to control as compared to early December.

^^^That's a positive. Your depth looks better / consistently low. GJ.

The bar does travel forward, especially on my worse reps, right as I come out of the hole. It's defenetly part of the problem in controlling the heavier reps.

Maybe I will start taping the lighter sets, so I can work on my form when the weight is easier.

I have that problem myself when wt's heavy I know some reps my hips rising faster than my head resulting in a lean outta the hole.
Good idea on taping light sets see if that form flaw shows up all the time or just under srs loads.

So you are 4 day's into the 21 days of squats? how's that feeling?

[Euqinom]

I think you're right on both points. I know I don't sit back very well, and have some knee travel. I assume you mean head position at the bottom -right? Or throughout the whole squat?

I think forward head posture on the entire lift, mostly on lift off and descent. KNee travel isn't the cue to work with, work with breaking from the hips, and when they don't have more leeway, bend the knees.

[geek23ka]

I think forward head posture on the entire lift, mostly on lift off and descent. KNee travel isn't the cue to work with, work with breaking from the hips, and when they don't have more leeway, bend the knees.

thanks for that!

tina, i think your squats look great, but i still struggle with tweaking mine, too.

wanted to wish you and yours a happy new year have some fun for me!

[tina722]

^^^That's a positive. Your depth looks better / consistently low. GJ.

I have that problem myself when wt's heavy I know some reps my hips rising faster than my head resulting in a lean outta the hole.
Good idea on taping light sets see if that form flaw shows up all the time or just under srs loads.

So you are 4 day's into the 21 days of squats? how's that feeling?

Thanks. It's good to hear you say that - re: depth.

And today was day 5. But I won't make 21 days- I can already tell. It takes too much effort and I won't be able to work/do other personal stuff after a few more days. I enjoy lifting - but it's not like I'm getting paid or anything... This challenge has been good for me so far. I NEVER would have thought I could hit these numbers so many days in a row. Or just squat. period. so many days in a row. And, of course, easier to work on form since I'm doing it so often.

Back is tired, but legs are doing okay. I also am getting some pressure points or something on the outside of my knee. <- this is new, so if it gets worse I'll stop. I'm going to slow down on the volume, which should help me last a few more days.

I think forward head posture on the entire lift, mostly on lift off and descent. KNee travel isn't the cue to work with, work with breaking from the hips, and when they don't have more leeway, bend the knees.

lol. yes, that's me getting lazy and 'slouching' under the bar.. I think it's really apparent at the 195x1 in the second video. Worked on breaking at the hips today.

thanks for that!

tina, i think your squats look great, but i still struggle with tweaking mine, too.

wanted to wish you and yours a happy new year have some fun for me!
[img]http://community.brownpapertickets.com/wp/wp-content/uploads/2011/12/1950s_new_years_eve_party_2.jpgg]

thanks geek. Happy new years! So far, mine look to be pretty boring. We are not looking to spend money or drive out to the parties (all at least 50min away). Of course there's still a few hours left to decide...

[tina722]

Monday 12/31/12

I spent yesterday watching the Texans lose and the Broncos win, nicely drunk after that, but at least got to sleep by 8pm.

Back squats
95x5
115x5
135x5
155x5
165x3(x2)
175x3(x2)
185x3(x2)
190x1
195x1
200x1

- took longer to warm up today
- worked on form more
- did not feel like doing the 10x3

Front squats
110x5 (x5)
- easier than back squats

RDLs
145x10(x3)

Pull throughs
10@70,90, 110


- fun workout, we are taking ~2hrs in the gym for every workout
- exhausted, hungry etc upon leaving
- squats are somewhat 'how I feel' : I've been able to get in the groove so far, but beginning Wednesday it's going to be 5am workouts with an hour time limit. I'm not sure how that'll fit.

Benching & squats tomorrow. Squats only on Wednesday

Happy New Years to everybody!

2013 tomorrow....

[Big_Sky_Guy]

T- your head position is much better than ~ a month ago. You were literally looking down in a couple videos.

You may want to give some thought to setup under the bar. We want our head neutral, back and arms tight, then everything else tight and lift out. You should be totally locked in while stepping back, no head movement at all.


http://forum.bodybuilding.com/showth...#post910038363


Not that I am all that, have a perfect squat, or anything special ... but here is what I am talking about. After hundreds and hundreds of times it will be 2nd nature with getting tight and locking in your position and keeping it throughout your lift.

Happy New Year!

[Boomer29]

[wakechica]

Happy new year Tina!

[Euqinom]

Happy New Year!

[beatha]

Happy New Year!

[tina722]

T- your head position is much better than ~ a month ago. You were literally looking down in a couple videos.

You may want to give some thought to setup under the bar. We want our head neutral, back and arms tight, then everything else tight and lift out. You should be totally locked in while stepping back, no head movement at all.


http://forum.bodybuilding.com/showth...#post910038363


Not that I am all that, have a perfect squat, or anything special ... but here is what I am talking about. After hundreds and hundreds of times it will be 2nd nature with getting tight and locking in your position and keeping it throughout your lift.

Happy New Year!

Good! It's nice to see improvement. I have been working on setup, but I do need to make it more of a single movement and stay tight throughout the whole set. And to get rid of my bad habits. Thanks for your points and the link. I subbed in.

****
New Years was uneventful, and I'm looking forward to go to the gym - probably in a few hours.

[gobbles23]

Happy New Year Tina! Have a great workout

[tina722]

Thanks Lori. Squats were awesome, but not much else happened.

1/1/13

Back Squats
95x5
115x5
135x5
155x3(x2)
165x3(x2)
175x3(x2)
185x3(x2)
190x1
195x1
200x1
205x1
210x1 PR
215x1 PR - ugly, but I got it up

145x3 (x10) 30 sec rest


Chins
BWx5 (x2)
15x5(x2)

HS incline
45sx8(x3)

Cable row
80x12(x3)

was tired after the squats, benches were full, I did chins while waiting, but nothing opened up. Just decided to do hammerstrength instead. easier.

[tina722]

From yesterday:


Todays: 215#

[geek23ka]

that 215 was not ugly! a bit slow coming up with a wobble, but you kept pretty good back angle and head position and kept tight. it just looked heavy.

gj, tina! and a pr after 40+ squats is fantastic!

[Boomer29]

Congrats on the PRs, kickin az!

[Romina81]

Nice squat!!! The 225 is right around the corner

[Euqinom]

I agree with Geek!

[tina722]

Thanks ladies! It sure didn't feel good, but I glad you think it looked okay.

And yes - not too far from 225! Gotta increase my back squat goal for the year - maybe even 2xBW??? Might be out of reach...but maybe something to aim for.

***

I didn't wake up on time this morning to get to the gym. Actually I did wake up, but just turned the alarm off and went back to sleep. I'll try to get some squats in this afternoon, but I'm not sure if I'll have time. I'll be in the gym tomorrow for sure.