Tonya Gets Strong

[TonyaB]

I've been working out forever and I'm always 15 lbs heavier than I'd like to be. My workout history is many years of high rep weight training and aerobics of some sort with videos. After I had my son three years ago, I started training differently. The only time I had to workout was on my lunch hour, so I joined a gym and started with Turbulence Training. This really transformed the way I workout. I no longer needed or wanted DVDs.

I started working out at home again about a year and half ago when I started doing my job from home. No squat rack led me to kettlebells and that has been my main focus lately. I've dabbled with Crossfit and have determined that I'm just plain not strong enough. I also frayed my rotator cuff (at least that's what my dr. told me) just over a year ago. PT help heal that, but since then I've almost completely neglected pushups and all chest work.

I acquired the Starting Strength Book and DVD a few weeks ago and got myself a freestanding squat rack. I already had an Olympic weight set. Next purchase is a bench, but that will have to wait a few weeks. I'm doing pushups for now and those are plenty challenging.

I'm 39 years old and a woman (in case the name and having a son didn't clue you in).

OK, enough dang history...I did my first workout yesterday. I was kind of just trying to figure out what weights to use and kept adding to the bar. The first two sets for the squats and deadlifts are supposed to be warmup sets.

Workout A 3/29/2010
3x5 Squat 45/55/65/75/85
3x5 Pushups 5/5/5 - Set 2 & 3: 2 on the toes, 3 elevated.
3x5 Deadlift 65/75/95/105/115
2x8 Chair Dips 8/8
NOTES: Wow, I suck at pushups now.
Conditioning:5 Rounds kettlebell swings, 16k, 1 minute on, 1 minute rest

[Tim Lofton]

Welcome Tonya,

Great to hear you are getting back into training. Being strong will make you happy and be a nice diversion, help you to be a better mom, and will be important to impress on your son as he gets older that there can be very strong women.

Get started on the overhead presses, if your shoulders allow, though if you're doing dips then there probably isn't a problem. As long as you can do light weight and progress session-to-session, the OHP should help your rotator cuff.

Also, if you plan to put an emphasis on strength training, then you'll need to approach the CF style conditioning work with caution as this will begin to hamper your ability to recover from lifting.

Again, welcome and good luck as you move on.

[TonyaB]

Thanks for the pointers Tim. I should clarify that the chair dips are probably called bench dips or something like that. My feet are extended out in front of me, resting on the ground. I've been working on shoulder strength a lot the last few months with kettlebells. Lots of Turkish Getups, presses and push presses. So far so good.

I'll keep an eye on recovery and if I'm not adding weight to the bar, I'll drop the 2x weekly conditioning I've planned.

Workout B 3/31/2010
3x5 Squat 55/75/90/90/90
3x5 Press 35/40/45/55/55
3x5 Power Cleans 45/55/65/65/65
4x4 Negative Chins 4/4/4/4
NOTES: Press was easier than I expected. Need to get some 2.5 lb plates cause there is probably no way I'm going up to 100 on the squat next time.

[MazdaMatt]

Tonya,

Are you trying to follow the Starting Strength Novice program? If so, you may be confused about what 3x5 means. Or I'm confused aobut how you're writing out your weights/reps/sets.

-Matt

[TonyaB]

Sorry, the first 2 sets are warmups. I'm just getting a feel for the how heavy I can go for 5 reps. So for the press I felt I could go heavier than 45. I probably should have done another set @ 55, but I was feeling pretty taxed at the end. Maybe a better way to write it is:

Squat
Warmup 1x5x55
Warmup 1x5x75
Work Set 3x5x90

Press
Warmup 1x5x35
Warmup 1x5x40
Work Set 1x5x45
Work Set 2x5x55

Power Cleans
Warmup 1x5x45
Warmup 1x5x55
Work Set 3x5x65

4x4 Negative Chins

[MazdaMatt]

Okay, I suspected it may have been something like that. Great start. Don't fixate on using the largest weight you can. There's always time to bring the weights up. If 45-55-55 was too taxing, then start your next session (after warmup) at 55 and do your 3x5 and progress from there. It wont' take long for presses to get too heavy.

[tennies]

Hi Tonya;

I will be following your log, thank you so much for posting!

I also have a squat rack at home, it is the best piece of exercise equipment I ever purchased. Perhaps try Craigslist for your future bench. (I am not affiliated, just thrilled with my rack!!)

Heather

[Gwynn]

Hey Tonya and welcome!
With all those push ups I bet your bench will rock!
Remember on the power cleans once the weight gets heavier you'll want to do sets of 3 not of 5.
Cheers!
Gwynn

[EDIT: oh yeah, and on your DL you will definitely want to do only one workset of 5 - not 3 - when it gets heavy. :-)]

[TonyaB]

Thanks for pointing that out, Gwynn. I knew I was doing more deadlifts than called for (a result of years of high rep work and a fear of getting even fatter) but I misread the part on the power cleans.

Heather, I'll keep an eye on CL, but so far nothing has popped up except for stupid multi-gyms and cheap bench/rack combos.

Weight today - 167. I've been on a diet of some sort for the last 14 years. I was, at one time, really fat and unathletic. At least now I'm only a little fat. I still throw like a girl though. My goal for the next 3 months is to not get fatter while gaining strength. I'll continue following my low carb plan and really focus on getting 1 g of protein per lb of bodyweight.

I made a evening run to the sporting goods store last night so I could pick up some 2.5 lb plates. At first, I only found one plate. WTF! The sales boy was no help. As I was walking out I glanced down at an olympic weight set and there was a 2.5 lb weight. That's mine, I said to myself. I didn't even look at the other end to see if I was breaking up the set.

Squat
1x5x45
1x5x65
1x5x70 <- easy
3x5x95 <- set 3 was pretty hard

Pushups
5
4 toes/1 toes down, knees up
3 toes/2 toes down, knees up

Deadlift
1x5x65
1x5x85
1x5x95
1x5x110
1x5x120 <-OMG. Hard. I thought the squats were hard, but not compared to that.

Dips (off a chair, feet on ground)
2x8

Conditioning
5 Rounds of kettlebell swings, 16k 1 min on/rest

NOTES:
Squats were hard, but the deadlifts! Last set made me lightheaded. That's a new one.
Dips were weaker than Monday and I'm considering pulling them out. My entire upper body is SORE SORE SORE.
2 metal slivers today. Ouch.

Mistakes I made this week:
1. Skimming the Starting Strength book (except for the squat chapter)
2. Thinking I needed to do more deadlifts.
3. Probably started out a little too heavy, but maybe not. I see how Monday goes with the reduced volume on the deadlifts.

[applescruffette]

Hi Tonya...I'm following you, too! It's nice to see another woman here posting a log.

[applescruffette]

Deadlift
1x5x65
1x5x85
1x5x95
1x5x110
1x5x120 <-OMG. Hard. I thought the squats were hard, but not compared to that.

Mistakes I made this week:
1. Skimming the Starting Strength book (except for the squat chapter)
2. Thinking I needed to do more deadlifts.
3. Probably started out a little too heavy, but maybe not. I see how Monday goes with the reduced volume on the deadlifts.

Is it possible that the last warmup set before the 120 was too heavy or was done for too many reps and subsequently taxed your energy for the 120 attempt? I know many people around here have far more knowledge than I do, so maybe someone else has an educated opinion...

[isis]

Greetings Tonya! I'm glad to see another log by a woman here.

I just looked in my old notes and 120 is where I started doing a 2 or 3 rep set for my last deadlift warmup. A little more rest between the last warmup and the work set might help too. And I remember lightheadedness and seeing stars from deadlifts at about that stage...but it stopped happening after a little while. The body needs to adapt to the intensity I think.

[Gwynn]

Weight today - 167. I've been on a diet of some sort for the last 14 years. I was, at one time, really fat and unathletic. At least now I'm only a little fat. I still throw like a girl though. My goal for the next 3 months is to not get fatter while gaining strength. I'll continue following my low carb plan and really focus on getting 1 g of protein per lb of bodyweight.

Hey Tonya, as you continue your linear progression don't fear food. There will come a time when 3x5 three times a week really will start to kick your ass and at that point you will need all the carbs, fat and protein you can ingest. Just because you and I aren't doing GOMAD doesn't mean we can get away with restricted intake any more than a male can. What I did was linear progression and then during my reset to TM I took a week and did a cycle of Lyle Macdonald's Rapid Fat Loss. It worked out pretty well for me. But whatever you chose to do, don't fuck with your recovery by under eating! Trust me, you will not get fatter doing linear progression no matter what you do. Your increased muscle mass will kick start your metabolism (especially if you feed yourself well). If you do seriously intend to restrict carbs, at least make sure you eat whatever carbs you allow yourself before you go lift. Otherwise it's really easy to run out of gas.


I made a evening run to the sporting goods store last night so I could pick up some 2.5 lb plates. At first, I only found one plate. WTF! The sales boy was no help. As I was walking out I glanced down at an olympic weight set and there was a 2.5 lb weight. That's mine, I said to myself. I didn't even look at the other end to see if I was breaking up the set.

I am pretty happy with the set of microplates I ordered off amazon.com of all places. You will want these too.

[TonyaB]

Isis, that's good to know about adapting. I did to many sets also so that made it seem even harder . I'll be following your log too.

Gwynn, thanks for the reality check. If I'm not able to add weight to the bar, I'll reevaluate. It's not like I'm no carb, just lowish. How long did you do the linear progression for?

Tonya

[Gwynn]

How long did you do the linear progression for?


Around six months. But after attending Rip's seminar four months later I went back to linear for another three months to eke out everything I possibly could.
Then I became injured and took two and a half months off and now I'm doing a linear progression again. The first time it got pretty tough after the first four months; the second time kicked my ass the whole three months (but I was also preparing for a 2nd degree black belt test in jujitsu), and currently I have not yet reached the point where my ass is getting kicked.

[TonyaB]

Squat
1x5x45
1x5x70
3x5x100

Press
1x5x35
1x5x45
3x5x57

Power Cleans
1x5x45
1x5x55
3x5x67

Negative Chins
4x4xBW+2.5

NOTES: I suck at plate math. I think I might have done 100 on Friday, but I can't remember what plates I put on the bar. I wrote down 95, but I thought I put 25s and 2.5s on. Which would be 100.

I feel like a flailing idiot doing the power cleans.

I got the idea to add weight to the chins from Isis, I think. I never make much progress on chins. I get to where I can do the negatives and then I slack off because I'm a slacker. Or because I never get to the point where I can actually do a real one. Maybe adding weight will help. We'll see.

About carbs and calories. I don't generally count calories, and I'm probably not in a caloric deficit. I'm spot checking my macros right now so I can make sure I'm getting 1g of protein/lb of bw, which is kinda hard for me. I'm falling 30 or 40 grams short daily. I limit carbs because I have a tendency to binge on them and they never leave me satisfied. I always want more more more.

[Gwynn]

Do you have bands for chins? Bands got me to my first real pull up. They're worth the $70.

[TonyaB]

I have 4 bands of varying widths. I'll have to give them a try again. I slipped out of one once and the band slapped me in the face. I was kinda chicken after that.

Tonya

[JAM]

Ah, yes, the band bitch slap. I was showing my wife how "easy" those are to use and got popped.

Use a little higher chair or box, step into the band, and cross your other foot on top. Keeps it nice and secure.

[MazdaMatt]

Personally, when using bands to get my wide-grip pullups going I put my knee through the loop and rested the band on top of my ankle/low-shin with one leg bent. It can't go anywhere if you keep your knee pointed down.

[TonyaB]

MazdaMatt, Gwynn and JAM, thanks for the tips on how to make using the bands for chinups easier. I'll try out positioning my knee/foot differently on Friday and see how it goes.

Squat
1x5x45
1x5x75
3x5x105

Pushups
5
5
4 toes 1 toes down, knees up

Deadlift
1x5x65
1x5x90
1x5x125 <- felt easier than 120 last time. Probably because I didn't do ten thousand warmups.

Dips
2x8xBW + 5lbs. <- Last three SUCKED. I pulled my feet closer to me to finish, which means I only got 5 reps.

NOTES: Slight pain in my left knee when I got the heavier squat and I felt it a little while doing deadlifts. I've felt this before at times and I think I need another warm up set for squats.

Conditioning: 5 1 minute rounds snatches with 12k kettlebell. 1 min per side till the last round, then I did 8 eight each side. 1 minute rest between rounds.

[applescruffette]

Dang...I wish I could do 1 dip! You are rocking.

[TonyaB]

Assisted dips! I should have made note of that.

[MazdaMatt]

Tonya, what's up with the knee pain? Are you sure you are nailing your form? I really hurt my left knee and I found out from a spotter (I usually don't have a spotter) that my left foot was pointing a little in from where it should be, but my knee tracked out like it should - it put a lot of sheer on my knee and ever since then it clicks every time I straighten it. Not good.

[TonyaB]

MazdaMatt, thanks to your kick in the pants, I dug out my video recorder and taped my squats. I'll do this with all exercises over the next week, but my SD card filled up.

Squat
1x5x45
1x5x45
1x5x70
2x5x110
1x3x110 <-lost my confidence and racked the bar

Press
1x5x35
1x5x45
3x5x60

Power Cleans
1x5x45
1x5x55
3x5x70

2 1/2" Band Assisted Chins
4
3
3

NOTES: I was video taping and lost confidence in my squat. Quit early on last set :(. I noticed I was mistaking leaning forward more with going deeper. I think I should back off a the weight a bit and practice getting a little deeper. I had no knee pain this time, which was good.

The band worked great with my chins this time. The Perform Better site says the 2 1/2" band has 100 lbs of resistance. I guess it will be a while before I get to a real one! I liked how this felt though, in comparison to the negatives because I really had to pull to get my chin over the bar.

[TonyaB]

Squat
2x5x45
1x5x55
1x5x65
1x5x75
1x5x85

Pushups
3x5xBW

Deadlift
1x5x65
1x5x95
1x3x130
1x1x130
1x1x130

Assited Chair Dips
2x8xbw+5

NOTES: Squat form is much improved accourding to my video tape. The 130 deadlift was hard. I had to take about a 15 second breather between reps on the last 2.
Conditioning: Kettlebell Snatches 8 R/L 12k, 5 Rounds, 1 minute rest

[MazdaMatt]

Good work. Don't overestimate the resistance of the band... remember as you go up you get less resistance. I'm glad you've recorded and fixed up your squats. I should do the same :p

[isis]

Good progress on the pushups. Is a bench in your future? Or just more difficult pushups?

[TonyaB]

Isis, I should be buying a bench now, but the checks I just wrote to Uncle Sam have me holding off. I might try holding a band over my back and under each hand to add some resistance until I'm more comfortable spending the cash.

MazdaMatt, I'd say I improved my form A LOT by watching myself and then the Starting Strength DVD, but there is still room for improvement. I'll continue this practice now that I've started.

Squat
2x5x45
1x5x65
1x85
3x5x95

Press
2x5x45
1x5x62
2x4x62 <- Doh!

Power Cleans
1x3x45
1x3x65
3x3x70

3x5 Assisted Chins
5
5
2/3 jumping

NOTES: Should have started with 35 on the press. I knew it as soon as I started the second warmup set. Squat is better and I REALLY felt my hamstrings this time. Like more than I ever have before in the exercise. I really focused on lifting my elbows behind me to keep my back angle right. Ouchie!

Conditioning: 4 minute tabata 16k kettlebell swings

[MazdaMatt]

Feeling the hammies is key on squats. Good work. It seems most people miss this in the beginning.
I wouldn't bother with 2x5@45 for warmup on press. Do 1x5 at 35 or 45, then hit your 62. Fatigue plays a MAJOR role in your ability to complete your OHP. Too much warmup and you're dead. You'll be warm after squats anyway.

Solid PC numbers already. How are those feeling?

[TonyaB]

MazdaMatt, The power cleans are feeling pretty good. I'm working on being explosive and I'm getting comfortable with the move.

Friday's Workout
Squat
2x45
1x70
3x100

Pushups w/ Yellow Band (light) over my shoulders and held in each hand
4 toes, 1 toes down, knees up
3 toes, 2 toes down, knees up
2 toes, 3 toes down, knees up

Deadlift
1x5x70
1x5x95
4x130
1x130

Assited Chair Dips + BW + 6lbs
2x8

NOTES: Um. Missed the deadlifts again. Had to stop after the 4 rep for a breather. I did do the 5th rep, but man. I was feeling like I stood up to quick
Conditioning: 12k Kettlebell Snatches R/L 5,7,9,11,9,7,5 - 45 seconds rest between sets


Today's workout
Squat
2x5x45
1x5x70
3x5x105

Press
1x5x35
3x5x62

Power Cleans
1x3x45
1x3x65
3x3x80

2.25" Band Assisted Chins
5
4/1 jumping
3/2 jumping

NOTES: Yes, almost a week off. This happens every month. When I was doing other types of workouts, I typically try to do several days of lower intensity workouts. I'm not really sure what to do on this program. It's going to happen again next month and sitting around for 5 day while trying to become one with a chocolate bar isn't very constructive.
I regressed a little on the chins. I guess that's what almost a week off does to my upper body strength.

[MazdaMatt]

Congrats on 3x5@62lb ohp. Did you find that cutting down to one warmup set helped? As your numbers go up you may want to bring up the warmup weight, and then maybe insert a rep or two at middle weights. You just don't want to be doing multiple sets of 5s to warmup, you'll be toast.

[TonyaB]

Thanks for the tip MazdaMatt. I'll keep that in mind as I increase the weight. I suspect it will move up pretty slow on the press. The last rep on sets 2 & 3 were pretty darn hard.

[isis]

Nice progress on those power cleans!

For light workouts on this program you could take a cue from the Texas method light day. 2 sets of 5 or 3 sets of 3 at 80% or 90% of the weight will aid recovery and help keep you ready to get back to the heavy weights.

I've had some luck with supplements reducing the need to periodically take it easy. Krill oil or mixed tocotrienols or both every day, and a little evening primrose oil about once a week, and I'm a happy camper instead of an unhappy cramper at the end of the month. I also think it helps to avoid omega-6 oils in the diet.

[TonyaB]

Thanks isis. I've managed to alleviate 99% of the pain with fish oil and magnesium. It's more of an energy and motivation thing. I'll try your suggestion of lowering the volume and weight a bit.

[TonyaB]

Saturday's Workout
Squat
2x45
1x75
3x110

Pushups w/ Yellow Band (light) over my shoulders and held in each hand
5 toes
4 toes, 1 toes down, knees up
4 toes, 1 toes down, knees up

Deadlift
1x5x65
1x5x95
1x1x115
5x130

Assisted Chair Dips + BW + 7lbs
2x8

NOTES: Woo Hoo. 130 was almost easy on the deadlift today. About time. The dips felt easy for a change.

Now, off to a motorcycle swap meet with the boys.

[TonyaB]

Squat
2x5x45
1x5x75
3x5x115

Press
1x5x45
1x5x5
1x3/2*x65
1x3/2*x65

* Push Press. Time to get some more 1 lbs weights.

Power Cleans
1x3x45
1x3x65
1x3x85

2.25" Band Assisted Chins
5
3/2**
5
** Assisted with my toe. Don't know what was up with that. I guess I decided f*** that on the next set. Or maybe I used the other leg in the band on set two and didn't know how to use it to assist myself.

NOTES: The squats were HARD. I recorded them and I wasn't going quite as deep as I'd like either. Maybe just a hair above parallel.

The power cleans were pretty hard too. I was kinda worried about not being able to get it up high enough to get under the bar. I also wasn't able to get my feet very far off the ground.

[MazdaMatt]

Tonya, when you press, are you breathing at the top or the bottom? The best recommendation is to take a breath, unrack the bar and press it up. Then breath at the top so you can use the tension of dropping it down to "spring" it back up. If you breath at the bottom you lose that tension.

If you're already doing this, good luck! Never stop pushing with an ohp - somestimes it FEELS like the bar has stopped, but it is still moving and you've got another rep left in you.

[TonyaB]

Thanks for the help MazdaMatt. Your advice is proving invaluable. I'm pretty I'm breathing in at the bottom and not using momentum to get the bar moving back up.

[MazdaMatt]

Maybe I'm so helpful because I lift like a girl. :(

OHP is an evil bitch. Show it who's boss every time you do it or it will make you look and feel like a pansy.

[TonyaB]

OHP is an evil bitch. Show it who's boss every time you do it or it will make you look and feel like a pansy.

Now that really made me laugh! Whose the bitch? OHP is the bitch. :)

[TonyaB]

Squat
2x5x45
1x5x75
2x5x125
1x4x125

Pushups with light band
5
5
3,2 Knees down, toes up

Deadlift
1x5x65
1x5x95
1x1x115
1x5x135

2x8 Assisted Chair Dips
2x8x8.5

Obviously, the squats were hard. I guess I chickened out on the last rep. I think it's time to buy some real weightlifting shoes. My arches are a little sore and I had to really concentrate on keeping my knees out during the lifts. Maybe my shoes have nothing to do with it.

I'm torn about getting a bench. Pushups are pretty hard for me and being able to do them is kind of important to me. I would like to be able to do a lot more than I can and the only way to do that is to continue to do them. I also don't want to short change the program by deviating.

Tonya

[Gwynn]

Looking good Tonya. Get shoes. You will be amazed. Re: pushups. I never got good at pushups by doing pushups. I stopped doing them altogether and focused on bench, press, pullups and dips. Then one day I just banged out 10 like it was nothing. Bodyweight exercises really don't increase your strength as efficiently as barbells with weight!

[TonyaB]

Hi Gwynn,

You've got VS shoes, right? Are they men's sizes? Where did you get them? Any sizing advice?

Thanks,
Tonya

[Gwynn]

Hi Gwynn,

You've got VS shoes, right? Are they men's sizes? Where did you get them? Any sizing advice?

Thanks,
Tonya

I have the VS shoes. I'm not really sure what my street shoe size is - 9 or 9 1/2 - because several times now I've ordered shoes online and they're too small. The same thing happened with the VS; I started with a men's 7 but had to send them back for a 7 1/2. The exchange process was one of the easiest I've ever experienced, however. I have pretty narrow feet and was worried they'd be too wide, but found that because of the straps, it doesn't matter that my feet are narrow.

A lot of folks find these shoes a little high, but they work for my long femurs. I can even front squat in them.

[TonyaB]

Yesterday's workout was a suckfest. It started on Friday when I didn't follow my own rules. I had to go to an early morning meeting and wouldn't be home to workout on my lunch hour. I'm not much on heavy weights in the morning, but I figured I wanted to do something. So I did an interval workout full of jumping around like a lunatic. This was against my own rules of no intervals when I've got insomnia and not doing intervals on my rest days. But I had two good nights of sleep, so I thought maybe it would be ok.

Friday night I found a link to the Starting Strength Wiki and learned that I was a ignorant on many things about the program. I shouldn't be doing the dips & chins like I have been and that I misread the number of power cleans I should be doing not once but twice. So then I couldn't sleep because I had to reread the programming section of the book and read the wiki and blah blah blah. I was up till 1 AM and I normally go to sleep around 9:30 PM.

Saturday I woke up only slightly later than usual, around 7 AM, so I'm about 2 hours short of a full night sleep. I ate some breakfast and went to the basement to workout around 9 AM. I knew as soon as I started warming up that my legs were fatigued from Fridays stupidity. When it was time for the worksets on the squats, I added 2.5 lbs over last workout. Barely got through the 5 reps, so I dropped 7.5 pounds. Same thing, barely got through, not going deep enough, knees felt like they were going to cave in. I dropped another 2.5 lbs, rinse and repeat. I didn't get to parallel on any rep except the warmups. Oh, and speaking of the warmups, I read about the recommended warmup sets in the FAQ and followed that template for the squats, which meant I did some extra work there. Probably contributed to my fatigue.

For the press, I thought I was putting 63.5 (got my washers for smaller loads) on the bar and got through all 3 sets. I didn't notice I was missing a 2.5 lb plate on the left. Duh. On the power cleans, I was trying to get the hook grip down and had a hard time. I might be muscling the bar up with my arms too much and not using the jump. I wish there was a coach somewhere remotely close to me.

On the plus side, I now know where I am making some mistakes. I have some weightlifting shoes and a bench on order. I discovered the Wichita Falls Novice program that I should be following since completing a real pullup is one of my main goals.

Squats
2x5x45
1x5x75
1x3x95
1x1x115
1x4x127.5 ( I messed up the last rep so I only counted 4. I forget what I did now, but I decided it didn't count)
1x5x120
1x5x115

Press
1x5x35
3x5x61.5 (+2.5 on the left)

Power Cleans
2x5x45
1x3x65
1x1x75
5x3x85

[TonyaB]

Squat
2x5x45
1x5x75
3x5x95

Pushups with light band
3x5

Deadlift
1x5x65
1x5x95
1x5x140

I think I injured my ass. Or maybe my hamstring. It hurts right where the two meet. It hurt early last week some time, but not much and I ignored it cause it didn't hurt that much. Just a twinge. Now its hurting a little bit more. Could this be why I can't get past parallel? I hadn't thought I really had a problem with depth until the middle of last week. Now I can't get below parallel even with the unweighted bar.

[isis]

Seems to me more likely that you have a form problem which is both irritating your hamstring and preventing you from getting past parallel. Have you tried experimenting with your stance width and toe angle to see if that helps?

[TonyaB]

I did use a slightly wider stance and point my toes out a bit more yesterday. Maybe that's what caused the irritation.

[TonyaB]

Squats
2x5x45
1x5x75
3x5x105

Press
1x5x45
3x5x64.5

Hang Cleans
2x5x45

Power Cleans
1x3x67
1x89.5 - tried and missed 2 reps
4x3x87.5

I got my shoes and they are too small :(. I wear a 9-9 1/2 in street shoes and ordered a 7 (just like Gwynn). I even measured my foot (23 cm) and compared it to the VS sizing chart. Oh well, larger size on the way. I couldn't justify the $30 two day air fee to have them by Friday. I have to say, I've never had shoes that came with their own bag. Cool!

I felt better about the squats today, but I didn't have a chance to review my videos yet. My hamstring/butt felt good before the workout thanks to ice, epsom salts and foam rolling and it's only hurting a little today. Monday I used a wider stance and pointed my toes out more and today I didn't which indicates wider != better for right now. I added some more elements to my warm up like leg swings and fire hydrants in case that was part of the problem.

Question about the power clean...My feet always start out less than shoulder width ala the deadlift stance, but they always land shoulder width apart. Is this a problem?

[Gwynn]

I got my shoes and they are too small :(. I wear a 9-9 1/2 in street shoes and ordered a 7 (just like Gwynn). I even measured my foot (23 cm) and compared it to the VS sizing chart. Oh well, larger size on the way. I couldn't justify the $30 two day air fee to have them by Friday. I have to say, I've never had shoes that came with their own bag. Cool!

...

Question about the power clean...My feet always start out less than shoulder width ala the deadlift stance, but they always land shoulder width apart. Is this a problem?

Yeah I had to send my 7's back for 7 1/2's too. It was a relatively painless process though.

To my knowledge, your stance widening to shoulder width on PC is totally fine.

[MazdaMatt]

I haven't checked in for 3 weeks, you're doing well on your presses. I see the number going up but no comments about them (except that you misloaded the bar one day!). How are they feeling now?