Strength Training of a Former Pro Ballerina, Cassandra Strength Training of a Former Pro Ballerina, Cassandra - Page 3

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Thread: Strength Training of a Former Pro Ballerina, Cassandra

  1. #21
    Join Date
    Dec 2011
    Location
    Lincoln, UK
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    659

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    • phoenix arizona seminar date
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    Hello :-)

  2. #22
    Join Date
    Feb 2012
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    284

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    My God, it's like you're me in a smaller, dancer-y package. My legs and butt pack on muscle like nobody's business, while my upper body acts like Popeye without spinach. Awesome lifts and attitude, though, and welcome!

  3. #23
    Join Date
    Aug 2012
    Location
    USA
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    Good day today. I weighed 140.5 right before heading to the gym.

    Squat 230, 2, 2, 3
    Squat 185X10
    Overhead press 60, 3x6 (just started doing this; an injury to my right shoulder caused by chronic over-rotation during ballet has kept me from doing this or any other overhead lifts; probably will never do olympic lifting)
    Maintenance light bench 95, 3x5
    Pullups, 5, 4, 4
    Ab pull-downs with 80, 3x20
    Walked the 2 miles across campus and back again. That's enough cardio to last me a year.
    Last edited by Powerliftinggirl; 08-24-2012 at 06:44 PM.

  4. #24
    Join Date
    Aug 2012
    Location
    USA
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    Weighed 139 before heading to the gym. Already smelled sweaty from walking around campus; I knew I would do well.

    Deadlift 270x4 (last rep, knee lockout was slow)
    Deficit dead (using all 25 pound plates and smaller) 195, 3x3
    Bench 90, 9,9,8
    Dumbbell row (yuckies, I call them) 60, 3x14
    Dumbbell curl 25, 3x9
    Ab pull-downs 80, 3x20

  5. #25
    Join Date
    Aug 2012
    Location
    USA
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    This is from Tuesday, August 28, 2012. I weighed 138. The workout did not turn out how I would have liked. Lack of sleep, food, and water were major factors. I blame my back-to-back classes during school days, the prohibition of food and liquids in chemistry lab (therefore I couldn't pack a lunch or water bottle), stress, the start of my period, and managing only four hours of sleep per night for several days. This workout was the reason for a reschedule.

    Squat, 235x1! (major fail, should have been 235, 3x2)
    Should have backed down the weight, squat 185x10, but I'd blown my load and didn't even try this
    Overhead press 60, 3x6
    Maintenance bench 95, 3x5
    Pullups, 5, 5, 4, 4 (higher numbers due to lower bodyweight)
    Ab pull-downs with 80, 3x20

    My workout schedule has changed, with workouts on days when food, water, and sleep are more accessible. The next post reflects the success of the reschedule.

  6. #26
    Join Date
    Aug 2012
    Location
    USA
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    Saturday, September 1

    Weighed 140 due to my boyfriend cramming food and fluids down my throat at every opportunity. He knew it would help with my workout, and a good workout would help build my confidence back up. That's a good boy.

    Squat 235, 3x2, the weight was super quick, especially on the first set
    Squat 190, 2x5
    Deadlift 185x5, 205x5 (for maintenance because I would not be deadlifting heavy until Thursday)
    Bench 90, 9,9,10
    Dumbbell rows 65, 2x15
    Dumbbell curls 25, 2x9
    20x10
    Ab pull-downs with 80, 3x20

  7. #27
    Join Date
    Aug 2012
    Location
    USA
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    Thursday, September 6

    Weighed a shocking 137.5.

    Deadlift 275x4 (At my last meet, my max was 280; this is exciting!)
    Deficit deadlift 200, 3x3
    Overhead press 60, 3x7
    Maintenance bench 95, 3x5
    Pullups 5, 4, 4
    Ab pull-downs with 80, 3x20

  8. #28
    Join Date
    Aug 2012
    Location
    USA
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    Sunday, September 9

    Weighed 138.

    Video shows my squats. I can tell I tipped too far forward on the attempt with 250. But, I'm still happy with 245 since that was my only set goal for today. It's time to start a new cycle!

    http://www.youtube.com/watch?v=kY8Vu...ature=youtu.be

    Squat max 245
    Squat 250, fail due to lack of depth, about 2 inches high
    Squat 190, 2x8
    Bench 90, 3x10
    Dumbbell rows 65, 2x15 (lost grip in left hand on rep 13 of 2nd set; have found the dumbbells at my gym are way thicker than those at the gym where I used to work out; thumb barely touches tip of my index finger; must work to improve these)
    Curls 25 3x9
    Ab pull-downs with 80, 3x20

  9. #29
    Join Date
    Mar 2010
    Location
    Asheville, NC
    Posts
    5,764

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    I just can't help being excited watching you squat with your hair in a bun.

    We are weird about hair at my gym. Okay, some of us are...

    Glad you got your 245 squat!

  10. #30
    Join Date
    Aug 2012
    Location
    USA
    Posts
    131

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    starting strength nutrition camp
    Thank you! Hah hah, I have long hair. Can't stand having it under the bar, which is slippery and not safe. Not to mention it pulls. And I can't stand having to fling my head forward to flip it off my back. High bun all the way! Works well for bench.

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