Wendy's Training Log

[Wendy]

I just finished my 2nd week of Starting Strength.I've been reading Rip's Q&A for awhile now trying to get tips and I've learned a ton!Now a little about me I'll be 44 years old July 30th :) I never worked out or played any sports or anything my whole life until 3 years ago when I decided it's time to change the 2nd half of my life or I can continue to be lazy,smoke,eat like crap,then die. I had no idea what to do as far as fitness so I ended up buying some of those workout DVDs off an infomercial and away I went! Eventually I lost about 20 lbs and gained some muscle.I certainly felt much better but I didn't like cardio 4 days a week with only 2 strength training days(using dumbells) which were my favorite.Then I started looking around and found a book with an exercise program that used some barbell training! The first time I tried to deadlift (70 lbs) I hurt my back! I read the book and thought I understood the way to do it but nope I messed it up.I was in a lot of pain for about a week after that.The next time I tried to deadlift (50 lbs because I was really gun shy) I hurt myself the same freaking way! My Chiropractor has his work cut out for him.lol Anyway I was so upset and I REALLY REALLY wanted to learn to deadlift and do barbell training!Fortunately I found Starting Strength and it turned out to be the most awesome book ever! :D Finally I had a proper guide to learn barbell training and after reading Starting Strength and Practical Programming I continued with my last program for awhile but there wasn't very much barbell stuff and it got to the point where I started to hate it so I took a couple weeks off then started this program.Ok now for the workout part of this log!

1st workouts
A
Squat-90x5x3
bench-75x5x3
chinups/pullups assisted
B
Squat-95x5x3
Press-65x5x3
Deadlift-115x5

Last workouts
Squat-110x5x3
bench-80x5x3
Press-70x5 then 65x5x2
Deadlift-135x5

I'm already stalling on the bench and the press because I tried but can't manage the 5 lb jumps.I ordered some platemates so I'll be able to go up 1 or 2 lbs at a time.I was thinking maybe I started out too high on the weights,but on the bench 75 lbs is too easy.I could have backed off on the press a bit though.

Anyway that's it for now!
Wendy

[Tuesday]

That's awesome. And your press is a monster, no wonder 75 lbs feels light in the bench.

(do your power cleans)

If you think you're stalling early (and two weeks in is early), you might have started with too high a weight or the weight increases might be too big workout to workout (the platemates are a great idea, and you're about ready to use them for the press), true, but you also might not be getting enough rest between sets or between workouts, and you might not be eating enough to make progress.

(really, power cleans are a lot of fun)

Coach Rip would tell you to rest at least 3-5 minutes between work sets or even up to 10 minutes, if you have to, and to drink more milk (though that's usually for skinny teenagers) to get your 1g of protein per pound of body weight per day. Getting enough protein and calories (and having a good diet in general) is crucial to recovery and progress.

(power cleans are pretty easy, too, once you've leaned how, so grab a broomstick or length of PVC pipe and practice the technique as described in the book for a few workouts)

If the smaller jumps, extra-long rests between sets, and sufficient protein don't let you make progress, don't be afraid to try a two days per week variation of the program (Workout A on Wednesday and Workout B on Saturday, for example), or replacing one workout day per week (the middle one is best) with a "deload day" where you do the same sets and reps as the regular workout but at half the weight. It's like a middle step between Starting Strength and a true intermediate program.

(if you can deadlift 135 for 5, you're strong enough to power clean a 45 lb bar for five sets of 3, easy. And you want to do five sets of three rather than three sets of five with power cleans because it's easier to keep your technique good)

Here's the order I'd do things in:
Make sure I'm getting enough protein and calories in my diet and rest between work sets.
Try smaller increases in weight workout to workout, or even none at all if I miss a couple reps in a set.
Reset to a lower weight (knock off about 10% and try to make progress as before).
Take additional rest between workouts or add a deload day.
Switch up to an intermediate program.

(do your power cleans)

Don't let my long-winded "you might have overlooked this part" stuff throw you, I think you're doing great. Keep it up!

[Wendy]

My workout today went pretty good.I was able to squat 115 which made me really happy.Tuesday thanks for all your help! :D I was able to get through my lifts a bit better because I was waiting 3 to 5 minutes between sets where as before I was waiting 90 seconds to 2 minutes between sets.I tried pressing 70 lbs and could only manage to get 3 reps grrrr.I dropped to 65 lbs and finished the rest of my sets no problem.I'll stick to 65 till my platemates come in.
Tuesday to answer some of your questions I am definately eating enough food and getting my protein in.In fact I think I need to cut my calories on non lifting days because I've gained a bit more weight than I would like.I eat meat,veggies,and a bit of fruit.I've been doing pretty good staying away from junk. :)
I'm going to start doing power cleans on my next workout like you suggested and hopefully I'll get the hang of that pretty fast.Thanks so much for your help.Please feel free to post your comments and suggestions anytime! :D

Here's todays workout

Squat-115x5x3
Press-70x3
65x5x2
Deadlift-140x5

[Wendy]

I got my platemates in the mail yesterday and used them with my workout.I'm happy to report that I was able to go up on the bench with this new microloading. :D As promised I tried to work on power cleans.I just used the bar,but I'm having "elbows up" issues.My elbows up look more like Mark's elbows on pg 200 of SS not at all like the womans elbows on pg 201.Can anyone tell me if both are both correct?(If anyones reading this).I have very short arms and I tried to widen my grip as well.The bar seemed to be sitting in the correct position.Anyway here's the workout today.....

Squat-120x5x3
Bench-81 1/4x5x3
Chinups-15 1 unassisted
Messed around with learning PCs

[Wendy]

Yeah week 3 completed! I'm totally loving this microloading btw! Anyway my workout went great and I'm feeling stronger than ever :D If anyone would have told me I would be squatting 125 back in Jan I would have told them there is no way in hell I could do that!:eek: Tonight I'll read the section on power cleans again and practice them tomorrow.

Squat-125x5
Press-66 1/4 x5
Deadlift-145x5

[Wendy]

Ok 130 lbs kicked my ass!I tried squatting 130 lbs and I could feel my form was going bad right away.I tried to stick it out but I couldn't stand up on my 5th rep and had to dump the bar.:mad: I don't know if I was just having a bad day or something so I plan on trying 130 on my next workout to see.Here's my last workout.

Squat-130x4
125x5x2
Bench-82.5x5x3
Pullups-15 assisted

[Wendy]

Ok I tried 130 again and it was just too much so I had to resort to microloading my squat for now.Hopefully I'll be up to 130 within a few more workouts. Todays workout

Squat-126.25x5x3
Press-67.5x5x3
Deadlift-150x5

[Vanessa]

Hi Wendy,

I'm in the same boat. My lifts are going up by 5 pounds or less every wo. My presses are even slower. I'm about to buy microplates, too.

Don't be afraid to gain weight. Bodyfat calipers are fabulous for clarifying the difference between gained fat and gained muscle. If what you are gaining is mostly muscle, you win! You can lose a little fat later with all that new muscle to work with.

I gained 15 pounds in the last month or two, but my skinny jeans still fit, even though my waist seems a little fatter. I'm going to keep gaining weight until I get up to 25% body fat. That just seems like about as much as I can stand.

Work hard and expect success!

Vanessa

[Wendy]

Hi Vanessa! Are you doing Starting Strength also? My weight has gotten a little high and my jeans are starting to get pretty tight.I can definately see more muscle on my legs and butt though.I'm not going to start cutting weight for quite some time because I want to build as much muscle as I possibly can.I'm sticking to a lower carb diet so that should help to cut some fat while gaining muscle,but I'm not overly freaky about my weight anyway.:)

[Wendy]

Yay I'm still making progress!Today my bench felt like it was all I could possibly handle,but I felt I could still go higher in my squat. :) I love this program!! :D

Todays Workout
Squat-127.5x5x3
Bench-83.75x5x3
Chinups-15 2 unassisted whoot!

[Wendy]

Ok great news I was able to go up in weight again!My next workout is going to be scary because I'm going to have to lift the weights I was stalled on before I started microloading.:eek: Here is my last workout

Squat-128.75x5x3
Press-68.75x5x3
Deadlift-155x5

[Wendy]

I did it ! I was able to handle the weights I was stalled on!:D Of course my next workout I have to press 70 lbs so I'm still not out of the woods yet.Here's my workout

Squat-130x5x3
Bench-85x5x3
Pullups-15 assisted

[Wendy]

Well I took 5 days off between workouts because I've been pretty busy so this week I'll only get 2 lifting days in.So after 5 days off I lifted yesterday and to my suprise I was SUPER strong! I had no problem going up in weight and I felt like I could do more.:eek: I guess my body needed that little break.
Here's my workout

Squat-131.25x5x3
Press-70x5x3
Deadlift-160x5

[Wendy]

I've been super busy working really long hours and have missed a few workouts :mad: Now I'm getting ready to go on vacation and will miss a whole week.When I get back I'll be in full force lifting mode for sure! I'm still making progress so I'm quite happy about that :D Deadlifts are starting to get pretty hard.
Last workout

Squat-133.75x5x3
Press-71.25x5x3
Deadlift-165x5

[scotty022]

That's great work! I'm impressed. I'm just starting SS, too. I've been using this table of strength standards that Coach Rip wrote for my goals, and I thought you might like it--it shows just how well you're doing. Awesome progress.
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

[Wendy]

Neat chart! Thanks for posting that.By the looks of it I'm doing a little better in most lifts than the novice level. :)

[Tor]

If that's the chart out of PPST then those numbers are 1RMs, not 5RMs. Which means you're doing pretty damn well.

Tor

[Wendy]

Ok after going on an extended vacation and taking 2 weeks off I'm back in full swing.Unfortunately I lost some strength while I was off.I used the same weights I left off with and had a hard time doing full reps on the last few.I'm going to use this same weight on my next workout too and hope all goes well.If that works out then I'll starting going up in weight on my next workout.

[Wendy]

I did pretty good today.I was able to go up in weight on my squat and my deadlift.My press is stuck at 71.25 so I might have to do a reset if I can't go up next time. Todays workout

Squat-135x5x3
Press-71.25x5x3
Deadlift-170x5

[Wendy]

Ok I've got to catch up on my log.I have still been going up on weights and deadlifted 180 today.That was really hard I must admit but I still think I can go up more before stalling.
My last workouts
Squat-140x5x3
Press-72.5x5x3
Bench-88.75x5x3
Deadlift-180x5

[Wendy]

During my last workout I dropped a 45 lb weight on my toe :eek: My toe is not broken but it really hurts and its all black and blue and looks very scary.I had to take my weight lifting shoes off to get through my workout but I still did fine and went up in weight. :D Tonight I added power cleans to my workout.I figured I better start alternating power cleans and deadlifts now because I'm getting close to maxing out on my deadlifts.I started out with 55 lbs and I think I did ok getting the feel of the movement.I have been practicing them just with the bar.I'm looking forward to adding more weight and doing them again. :) My press is getting very difficult and I find myself sort of leaning back to get the weight up on the 3rd lift or so.I was able to finish my sets but it was very difficult.

Todays workout
Squat-142.5x5x3
Press-73.5x5x3
Clean-55x5x3

[Vanessa]

Good work! You are really getting stronger. Sorry about your toe!

I am working on Starting Strength, too. The cleans are the most fun, after deadlifts. I have been alternating clean, back extensions and pullups, deadlift, back ext. My deadlift went pretty quickly to 185 and my squat is barely at 130.

I am pretty frustrated by the incremental gains a woman can make, but I see by your example that they really do add up. I need to get with the program and stick to it. I keep missing workouts... and missing reps.

It is OK to lean back a little on the press. The bar path should be straight, after all, and your head does need to get out of the way. This article (with illustration) by Rippetoe shows exactly what is OK.

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

"...constitutes a missed attempt, as does ... excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical."

Vanessa

[Wendy]

Thanks for the info Vanessa! I tried going up to 75 lbs on presses tonight and the first set went good the the next two sets I got some lean again on the 4th and 5th reps.I might go ahead and try 75 lbs again and see if I can do them without leaning.
Todays workout
Squat-145x5x3
Press-75x5x3
Deadlift-185x5

[Wendy]

Ok I'm starting to get stuck on some things.I tried deadlifting 190 lbs and could only do it 3 times.I pressed 77.5 lbs and missed rep 5 on my last 2 sets.So I will have to repeat those weights next time and see if I can do all the reps.On a good note I was able to bench 95 lbs today so that made me pretty happy :)