NoviceGirl's Training Log

[NoviceGirl]

Thought I’d give posting my log online a try to see if it helps when I run into problems with my training. I may have trouble remembering to post my log online, though. :-/

Short Background: Been kind of doing the Practical Programming Novice Program on and off for about 6 months now. I've had to take some time away for personal reasons, so I completely reset everything.

I've recently re-started the program and, barring any other unexpected personal situations arising, I should be able to stick to it for the foreseeable future.

About me:
29
5'10
153 lbs

Started at the following on 5/15/11:
Squat: 60
Press: 40
Chin/Pull: assisted at 150
Bench: 55
Deadlift: 85

Last few workouts:

6/4/11
Squat Bench Dead
45x5 30x5 45x5
45x5 40x3 70x3
65x3 50x2 95x5
75x2 60x5
85x5 60x5
85x5 60x5
85x5


6/6/11 (major trouble with the press)
Squat Press Pull
45x5 30x5 120x6
45x5 35x3 120x5
60x3 45x2 120x5
80x2 50x2
90x5 50x2
90x5 50x2
90x5

6/8/2011
Squat Bench Chin
45x5 30x5 120x8
45x5 45x3 120x6
65x3 55x2 120x5
85x2 65x5
95x5 65x5
95x5 65x5
95x5

6/11/11 (exceptionally tired this day, so kept squats at same weight. As you can see, I’m having trouble with the press, so I’m just trying to get to 3 full sets of 5 before I move up the weight. Suggestions welcome! ☺)
Squat Press Dead
45x5 30x5 45x5
45x5 40x3 75x3
60x3 45x2 100x5
80x2 50x3
95x5 50x3
95x5 50x3
95x5

6/14/11 (Really started slowing down on the bench. Admittedly, I may have been able to get the 5th one on at least the first set, but I didn’t have a spotter and I was honestly terrified of having the weight crash down on me.)
Squat Bench Pull
45x5 30x5 120x6
45x5 45x3 120x6
65x3 55x2 120x5
85x2 65x1
100x5 70x4
100x5 70x4
100x5 70x4

[lastditch]

With the press drop the weight down until you can get 3x5 fairly easily then start to work back up. If you are only getting 3x3 the weight is too heavy for you - you need to get all at 3x5 before moving up.

[NoviceGirl]

Thanks, lastditch! That is what I am attempting to do. I also think I'm having a breakdown on my form a bit, so I need to make sure I get that back up to par, so to speak.

6/16/2011
Squat:
45x5
45x5
70x3
90x2
105x5
105x5
105x4 (failed on my last one)

Press:
30x5
40x3
45x2
50x2 (major form breakdown, so just set it down to restart)
50x4
50x4

Chin: (assisted at 120)
120x8
120x8
120x8

We'll see how tomorrow goes. I'm traveling for a wedding, and plan on going after the reception. Hopefully I won't be worn out from dancing. ;-)

[NoviceGirl]

Have you ever been to a 6 hour wedding reception? I have. All that to say, by the time I got to say congrats to the happy couple, my gym had closed and I wasn't able to work out on Saturday. I was not happy, but what can you do? So I moved that workout to Tuesday.

6/21/11
squat:
45x5
45x5
70x3
90x2
105x5
105x5
105x5

bench:
30x5
45x3
55x2
65x1
70x3
70x3
70x3 (had a lot of trouble with the bench. part of that was tiredness. some explanation below.)

dead:
45x5
75x3
105x5


6/23/11
squat:
45x5
45x5
75x3
100x2
110x5
110x3 (failed on my 4th attempt. at this point I stopped, due to tiredness. should I have at least done a third set, or was it right to stop?)

press:
30x5
40x3
45x2
50x5
50x5
50x5 (yes! after going back and watching the videos on the press instruction, I corrected some form issues I was having and it became much better. the last few were pretty rough, though :-) )

pull: (assisted)
120x8
120x6
120x6

Notes on the squat: I've noticed that as I come out of the deepest part of my squat, on the last 2 reps of my sets, I will sometimes have trouble with my hips coming up faster than my shoulders. I managed to get the bar up, but is this due to back weakness? I have started doing some back extensions to try and strengthen my lower back a bit more, especially since I've had lower back spasms before. Any suggestions? I'm also really fighting my knees on the last few reps. They keep trying to collapse in.

Notes on tiredness: I've been excessively tired lately. Part of that is due to the travel from this past weekend and not being able to rest well since I wasn't sleeping in my own bed. I have been trying to go to bed earlier to make sure I get enough sleep, especially on days before I lift. But the past few nights I've been having nightmares, and that means not a lot of sleep. Kinda lame, I know, that a 29 year old woman is having nightmares. Hopefully they will go away soon.

[dkggpeters]

Have you ever been to a 6 hour wedding reception? I have. All that to say, by the time I got to say congrats to the happy couple, my gym had closed and I wasn't able to work out on Saturday.

You should have gone to the gym early in the morning or made up the session on Sunday.

failed on my 4th attempt. at this point I stopped, due to tiredness. should I have at least done a third set, or was it right to stop?

You should have deloaded the weight a little and completed a third set.

Notes on tiredness: I've been excessively tired lately. Part of that is due to the travel from this past weekend and not being able to rest well since I wasn't sleeping in my own bed. I have been trying to go to bed earlier to make sure I get enough sleep, especially on days before I lift. But the past few nights I've been having nightmares, and that means not a lot of sleep. Kinda lame, I know, that a 29 year old woman is having nightmares. Hopefully they will go away soon.

For me having nightmares and constant fatigue is a trigger of overtraining. Having said that, you are too new on the program to be experiencing overtraining. Check your diet and get some sleep.

[lastditch]

Hi
with the squats turning into a good morning it is probably more a form issue than a weak back. You need to make sure you are keeping everything tight at the bottom. Some people have a tendency as they get tired to let the torso roll forward a little at the bottom of the squat. Don't let this happen, try to maintain tension throughout. I found taking as narrow a grip as possible on the bar helps to maintain tightness. It may be worth posting a video to make sure.

If you miss reps you could do a back off set. Drop the weigh by about 20% and try to get 8-10 reps. Its will help to make up some volume and give you a chance to practice form.

[NoviceGirl]

Thanks guys! I'll make the necessary adjustments tomorrow.

And I don't think my tiredness is from overtraining. I'm also really trying to watch my diet and make sure that I'm getting enough protein. My best guesses are 1) I have some sort of vitamin deficiency that I need to correct or, more likely, 2) I'm highly stressed about something and it is taking its toll. But working out helps with stress (for me, anyways), so eventually my body will adjust and things will improve.

Again, thanks to you both! I really appreciate the time y'all took to reply with insights.

[dkggpeters]

Check your iron. Women tend to have problems with iron deficiencies which can cause fatigue and tiredness.

[NoviceGirl]

OK, I haven't posted in two weeks because it has been about 2 weeks since I have last worked out. My health has been not good the past two weeks, and I have no idea what was (still is?) going on. Extreme exhaustion, a sore throat one day that is gone the next but back the day after, days where I'll have a slight cough... just really random things going on. The thing that kept me from my workouts was the exhaustion. No matter how much sleep I got, I still could barely make it through my days.

I did work out this past Thursday and reset everything by about 20% from my last workout, but it was tough. My work set on the squats was 90 (which I had lots of trouble with), bench was 55 and my chin ups were assisted 120 at 6 reps, 4 reps, then 4 reps.

Today I went and because I barely made my squats last time, I decided to drop down to 85 to see how that would help:

Squat:
45x5x2
65x3
75x2
85x5x3 (I know I’m still recovering from whatever is going on with my health, but things feel weird on the squats. I know the proper form, and haven’t had trouble with it at this weight before, but it was extremely tough to keep my form today.)

Press:
20x5
30x3
35x2
40x5x3

Pull:
120x6
120x4
120x3

Sigh. I hate going backwards, but I'll keep pushing through.