TINAs nutrition and training log

[Big_Sky_Guy]

Congrats on all the goodness going on!

[ilovethe80s]

Woah Tina, so close on the 315 - man you disappear for a bit and come back with these huge numbers; over 50 pounds in a month!!! Major congrats

[wakechica]

Woah Tina, so close on the 315 - man you disappear for a bit and come back with these huge numbers; over 50 pounds in a month!!! Major congrats

Totally amazing isn't it?! 50lbs.... I can usually add 5kg/month to my DL but 22kg; no wonder you're fried girl! Take a good week off and eat eat eat. If you want the full Sheiko for Excel its a few pages back in my journal (courtesy of ChaseT) posted by me. Man, if you added another 50 you'd be on similar to Laura! I've got some catching up to do (last pull was 135kg and that was a while back. I'm weak off the floor (more deficits for me). Hopefully the Sheiko 'deadlift to the knees - pause - lock out'' will help. Might be useful for you as we'll Tina as you are locking out with no momentum.

[tina722]

No trust me...I need a break from squats they startin to feel weaker...plus your pulling has inspired me to catch up to you

Deadlift program on a deficit sounds risky. How do you like bak squatting in heels as opposed to chucks btw? i'm thinking of giving it another shot.

I've never tried chucks... but I love my shoes. The flat surface is awesome for pushing against.

tina, i'd love to workout with you! i'll PM you before i head down there. it will be in early june. and i will set up an appt with the owner/other trainer at the warehouse for oly lifts. i am excited.

i will be on the other side of town (spring branch area), but i don't mind the drive. the kids and my husband can hang out at the motel and swim while i'm gone. i just want some decent training and meeting you would be bonus!

Sounds good!!

Congrats on all the goodness going on!

Thank you!!

Woah Tina, so close on the 315 - man you disappear for a bit and come back with these huge numbers; over 50 pounds in a month!!! Major congrats

Thanks 80s!

Totally amazing isn't it?! 50lbs.... I can usually add 5kg/month to my DL but 22kg; no wonder you're fried girl! Take a good week off and eat eat eat. If you want the full Sheiko for Excel its a few pages back in my journal (courtesy of ChaseT) posted by me. Man, if you added another 50 you'd be on similar to Laura! I've got some catching up to do (last pull was 135kg and that was a while back. I'm weak off the floor (more deficits for me). Hopefully the Sheiko 'deadlift to the knees - pause - lock out'' will help. Might be useful for you as we'll Tina as you are locking out with no momentum.

Yea...it's crazy how hard DL hits. But to be totally fair, it's more like 1 year that it took me to put that on. I wasn't deadlifting much until recently, but the first time I pulled 250 was nearly a year ago...I know I've got some more improvements coming, but as much as I love deadlifts, I don't even want to think about doing them. I found a cute 6wk squat program that I'm liking the looks of. Also, off to read shieko

[tina722]

Here's the 6 wk program I found. I'm thinking I would supplement it with speed deadlifts, good mornings and front squats. Fit in two upper body days a week. 6wks is short enough that I may actually stick to it. I do really well when I squat more often, so I like this plan a lot. But this plan is void if I go back in a deficit.

I did start enjoying the high rep squat days that I was doing and I am still increasing with those. So, why change something if it's still working?

My other thought for what to do, is just "finish" up what I had been doing: high rep squats/upper days with form work on deadlifts, and reset. (granted this probably doesn't make sense to anyone, since it's not a program and just upper/lower split modified to get my goals...)


So many questions, and no decisions. It's good to write stuff out at least.

[wakechica]

Love the way you referred to that squat program as 'cute'

[tina722]

Love the way you referred to that squat program as 'cute'

lol. it does seem cute at a first glance and I think "oh! I can use the same weight every session - cool!"

I might put in 215 as my 1rm. I liked the idea of doing 185 (easy to load), but not sure that I could actually finish. 215 will have me using 170 for the 6x2 and 225 for the final 6x2. This seems a little more reasonable.

[tina722]

Thursday 4/18/13 - Deload day #2

Squat program: Week 1 Day 1
Back Squats: 185x2x6 (on the minute)

Chins
BWx6x4

BOR
90x10x3

Cable Flys
30x15x3

One more deload day on Saturday. Although I went ahead and started the squat program today. Yesterday I was fidgeting around...figured it was time to get back in the gym.

[scotthm2]

'Mirin the new avi :-)

[Romina81]

^ this....hnnnnnggggg

[tina722]

Here's the 6 wk program I found. I'm thinking I would supplement it with speed deadlifts, good mornings and front squats. Fit in two upper body days a week. 6wks is short enough that I may actually stick to it. I do really well when I squat more often, so I like this plan a lot. But this plan is void if I go back in a deficit.
.

I realized the link where I had gotten the excel file had the program wrong. Here is the exrx.net program generator for the russian squat program. There are only a few differences (5x5, 4x4 weights). But it looks much more challenging now....

[Redfizz]

I cannot wrap my head around squatting that much. But that certainly explains your awesome avi!

[Boomer29]

Nice new avi!! I think you should use your real 1RM and nut up and DO IT

[tina722]

Thanks for all the avi comments! I can't wait until it's 3 plates for real.

@ Boomer. ok. I'm nutting up. 185x3x6 tomorrow. Shouldn't be difficult until the 3rd week.

Also. changed my supplemental exercises to: seated goodmornings, conventional or snatch deads, front squats and maybe bottom up squats. I can't wait to get to the gym tomorrow.

[dreahere]

In late w/ new badass avi love

What's the advantage of seated good mornings? Just taking the hammies completely out of it?

[tina722]

Yes^^ I was told they should help with my lean while squatting, make the upper back stronger.

[wakechica]

Sheiko had me doing seated GMs. After squatting. Absolute fail. Couldn't get the bar back up after with only 50kg on. In for seated GM video tomorrow

[gobbles23]

HMMMMmmmmm! Seated good mornings, hey? That sounds fun!

I also love your new avi

[beatha]

Hiya Tina

Good Job on the DL!!! 315 is not too far off.

[tina722]

Sheiko had me doing seated GMs. After squatting. Absolute fail. Couldn't get the bar back up after with only 50kg on. In for seated GM video tomorrow

They are weird! I started out with just the bar, because you said this - wasn't sure what to expect. Range of motion is short - i can't bend at the hips very well. I have a video and please comment. Not sure if I want to keep them in...

HMMMMmmmmm! Seated good mornings, hey? That sounds fun!

I also love your new avi

weird type of fun. Have you tried them before?

Hiya Tina

Good Job on the DL!!! 315 is not too far off.

Hiya B! Thanks.

soo close, yet so far.

[tina722]

Saturday 4/20/13

Russian Squat Program: week 1 day 2
185x3x6 (or7 - I lost count) 60 sec rest

Front squats
135x3x2
95x12

Seated GMs
Sets w/ bar, 65, 95, 105, and 115
- video of 115
- don't feel like I have much range of motion
- feet come up, going to fast maybe?



Bottom up squat
- lol. soo bad at these, can't keep tight when entering bottom position
- these are a keeper
Did a few sets with 65, and a few with 95.

leg curls/kickbacks
- lots of reps focusing on muscle activation, extending range of motion

NOTES
Today was a big reminder that I need to keep working on flexibility. I've gained decent flexibility over the last few years, (3-4 years ago I couldn't even touch my toes), and have become somewhat complacent about improving it further. Need to improve hip/groin and low back range of motion.

[Romina81]

Damn Tina those seated gms looked too easy for you...put more weight lol I think the rom is good actually
I'm going to give them a try on the bench next time



TGIS!

[wakechica]

Seated GMs felt horrid for me - I needed more weight but just can't figure it out (gonna YouTube search later and also watch your vid too (iPhone says no at the moment))

[thehobbes]

Seated GMs
Sets w/ bar, 65, 95, 105, and 115
- video of 115
- don't feel like I have much range of motion
- feet come up, going to fast maybe?

Wow, never have seen those done seated before, does not look easy. Ever consider doing those in a power rack in case you get stuck? Nice job, seems like more wt than most would be able to do with those.

[gobbles23]

Hmm, wonder if I can do those on my crate lol! They look very interesting!

[tina722]

Damn Tina those seated gms looked too easy for you...put more weight lol I think the rom is good actually
I'm going to give them a try on the bench next time
TGIS!

Let me know how you like them. I'm going to keep them in for a month at least, give them a fair chance and then decide.

Seated GMs felt horrid for me - I needed more weight but just can't figure it out (gonna YouTube search later and also watch your vid too (iPhone says no at the moment))

Where were you doing them? I stretched my legs out, to completely get rid of 'help' from hamstrings, but most people seem to keep legs tight and feet firmly planted. I'll be trying it this way next time.

Wow, never have seen those done seated before, does not look easy. Ever consider doing those in a power rack in case you get stuck? Nice job, seems like more wt than most would be able to do with those.

Power rack is a great idea, don't know why I didn't use it... They weren't particularly hard, just kinda awkward.

Hmm, wonder if I can do those on my crate lol! They look very interesting!

You should be able to! I'll be watching your journal to see if you try them.

***

These comments have been helpful.- thanks. I'm moving to the power rack next time, and will increase the weight for top sets. They also look like a good movement to get more range of motion and stretch, when done slowly, controlled motion, lighter weight.

Here are some of the links that I've liked so far. If anybody finds anything else, please post!

http://train.elitefts.com/exercises-...-good-morning/

http://tnation.t-nation.com/free_onl...ood_mornings_5

http://www.youtube.com/watch?feature...&v=Tvn9tBt7uuw

Also: for future reference. The youtube video which talks about having a weak upper back and how to fix the lean.

[/QUOTE]

[geek23ka]

i'm putting those in my workout. thanks for the idea. i heart the "so you think you can squat" series.

[scotthm2]

Saturday 4/20/13

Russian Squat Program: week 1 day 2
185x3x6 (or7 - I lost count) 60 sec rest

Front squats
135x3x2
95x12

Seated GMs
Sets w/ bar, 65, 95, 105, and 115
- video of 115
- don't feel like I have much range of motion
- feet come up, going to fast maybe?



Bottom up squat
- lol. soo bad at these, can't keep tight when entering bottom position
- these are a keeper
Did a few sets with 65, and a few with 95.

leg curls/kickbacks
- lots of reps focusing on muscle activation, extending range of motion

NOTES
Today was a big reminder that I need to keep working on flexibility. I've gained decent flexibility over the last few years, (3-4 years ago I couldn't even touch my toes), and have become somewhat complacent about improving it further. Need to improve hip/groin and low back range of motion.

Unfortunately I can't comment on the seated GM's as hav never done them myself. Would live to see a vid of the bottom up squats as am thinking about bringin it in as an assistance exercise once I finish up my current program

[ilovethe80s]

Tina, that squat program is pretty darned adorable It is so appealing, I think it is going to work out great for you. It feels like the first 5 weeks are safe and in the comfort zone, just some decent heavy work and all hell does not break loose till the end... exciting!

On the seated GM's, I wasn't able to keep them in for long unfortunately, but did also feel that they were awkward.

[wakechica]

I did them in the safety bit of a half rack sat on a DL Box on one of those reebok steps. Feet on the floor on a wide stance. Might revisit them in a power rack.