Wendy's Training Log

[Wendy]

During my last workout I dropped a 45 lb weight on my toe 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. 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/...y-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