fleurmonstre's log (it's better than bad, it's good)

[fleurmonstre]

Hello out there. Here begins my Starting Strength training log.

I'm a 30-year-old woman, 5'2", 123 lbs, and I've been lifting for six months. Thanks for the peeks, follows, comments, etc.!

- - - - -

My history:

On Jan. 12, 2012, I starting StrongLifts 5x5 with the empty bar as a complete novice to anything athletic save for yoga and taking the dog on hearty hikes. I didn't add weight every workout, but every 3-4 workouts, probably because I wasn't eating enough/didn't trust myself without a proper rack. But I still enjoyed progression and built strength up to these work sets of the primary exercises: 95 lb squat, 72 lb bench, 145 lb deadlift, 60 lb press, 2 unassisted pullups.

On Apr. 11, I bought the Starting Strength book and delved into the forums, deloading so I could make form adjustments. I had been having trouble with blood sugar and weakness while lifting, posting about it here: http://startingstrength.com/resource...ad.php?t=31243 I've been eating more calories and more carbs around the workout which seems to work. (A blood test does show my blood sugar running slightly lower than normal on a regular basis.)

On Jun. 18, I had the great fortune of meeting with Sullydog for a consultation—my first real experience with outside help. I'm truly grateful, and excited to learn and progress with his guidance!

Finally, it's Jun. 24 and I have a new squat rack in pieces in the basement, ready to be assembled.

- - - - -

Update 12/10/2012 Shifted from SS to 5/3/1

[fleurmonstre]

Squat
45x5x2
55x3
65x2
70x2
80x3x3

Videos of squat work sets:
http://youtu.be/Z_cjOwEGkcU
http://youtu.be/OZBOQSeCE7o
http://youtu.be/8FawCI8TxgI

The primary squat form issue that I'm working on is keeping my knees from tracking too far forward (giving me a very low squat, but with little hamstring/glute activation). Also, not letting my chest dip down while in the hole.

Bench
45x5x2
55x3
65x3
70x3x3

Chin up
1, rest 3 min
1, rest 3 min

Pullup, assisted
3

Now, a shake and squat rack assembly.

[slowjoe]

Squat
45x5x2
55x3
65x2
70x2
80x3x3

Videos of squat work sets:
http://youtu.be/Z_cjOwEGkcU
http://youtu.be/OZBOQSeCE7o
http://youtu.be/8FawCI8TxgI

The primary squat form issue that I'm working on is keeping my knees from tracking too far forward (giving me a very low squat, but with little hamstring/glute activation). Also, not letting my chest dip down while in the hole.

Bench
45x5x2
55x3
65x3
70x3x3

Chin up
1, rest 3 min
1, rest 3 min

Pullup, assisted
3

Now, a shake and squat rack assembly.

Welcome, and good luck. Are you likely to be talking to Sully again?

I'd raise the rack you are using at least one and possibly more holes, but the new rack probably makes that unnecessary.

[fleurmonstre]

Welcome, and good luck. Are you likely to be talking to Sully again?

I'd raise the rack you are using at least one and possibly more holes, but the new rack probably makes that unnecessary.

Thanks! Yes, I hope to see Sully at least a couple more times. And I can definitely raise my unrack position in the new rack.

[Jonathon Sullivan]

Fleur, I'm glad you took my advice and started a log here. There are a lot of great people on this board, many with keener eyes than I. It's a huge resource.

What I'm seeing is a lot of improvement. Your knees aren't sliding forward all the way to Canadia anymore, and you've managed to recalibrate to this correction and get your depth back. I see a LOT more hip drive than previously.

You still have some lumbar flexion in the hole. Tighten your gut and focus on lumbar extension at the bottom. You could also cut the depth off just a hair. As long as your hips drop below parallel, the rep is good--you don't need to get extra depth at the expense of lumbar flexion.

Your chest is much better, but your back angle still looks a just a tad flat to me. I'll be interested to hear what others have to say about it. This will require assiduous attention going forward. Don't let your back angle change in the hole.

Finally: eyeballs. Work on your gaze. This has much more powerful benefits than one would think. Fix your gaze at the top and keep it there. You will recall that this was salutary for your deadlift as well.

Also, agree with Slowjoe on the hooks--they're a little low. As you approach the bar for the squat (and the press) it should be at the middle of your sternum; presently your setting looks like its at the xiphoid/epigastrium. Congrats on the new Sumo rack. Mine has served me well.

Nice work. Time to add some weight to bar. You've got some posterior chain in the movement now, and you should be back to 100+ in no time.

[fleurmonstre]

Fleur, I'm glad you took my advice and started a log here. There are a lot of great people on this board, many with keener eyes than I. It's a huge resource.

What I'm seeing is a lot of improvement. Your knees aren't sliding forward all the way to Canadia anymore, and you've managed to recalibrate to this correction and get your depth back. I see a LOT more hip drive than previously.

You still have some lumbar flexion in the hole. Tighten your gut and focus on lumbar extension at the bottom. You could also cut the depth off just a hair. As long as your hips drop below parallel, the rep is good--you don't need to get extra depth at the expense of lumbar flexion.

Your chest is much better, but your back angle still looks a just a tad flat to me. I'll be interested to hear what others have to say about it. This will require assiduous attention going forward. Don't let your back angle change in the hole.

Finally: eyeballs. Work on your gaze. This has much more powerful benefits than one would think. Fix your gaze at the top and keep it there. You will recall that this was salutary for your deadlift as well.

Also, agree with Slowjoe on the hooks--they're a little low. As you approach the bar for the squat (and the press) it should be at the middle of your sternum; presently your setting looks like its at the xiphoid/epigastrium. Congrats on the new Sumo rack. Mine has served me well.

Nice work. Time to add some weight to bar. You've got some posterior chain in the movement now, and you should be back to 100+ in no time.

Thanks, Sully! I see what you mean about lumbar flexion in the hole. I'll read these comments again before my next workout so it's all top of mind. Have fun in Chicago, and HB!

[fleurmonstre]

Squat
45x5x2
60x3
75x2
85x3x3

Squats felt solid. I have video but can't post tonight.

Press
45x5x2
50x3x2
50x5x1

I tried the hip thrust and almost fell backward. Sully, I'll have to ask for press pointers next time. It feels fine otherwise.

Dead
115x5

I'm loving the cues. This was fun.

- - - - -

I assembled the rack about 2/3 on Sunday, but the package was missing some bolts, which should arrive tomorrow. Glad I worked out tonight anyway; watching Olympic trials was pretty inspiring and got me in the mood.

[Jonathon Sullivan]

I tried the hip thrust and almost fell backward. Sully, I'll have to ask for press pointers next time. It feels fine otherwise.

Bringing the Active Hip concept into the press is tricky and weird at first, but once it's burned in it'll be a revelation. We'll work on it.

[fleurmonstre]

Squat
45x5x2
60x3
70x2
80x2
90x3
90x3 http://youtu.be/U6Oetv_SG98 (back seems too flat)
90x3 http://youtu.be/dNJAA1dH0w4 (better)

90 felt really tough, probably because I'm one week from my period today. (Yes, I'll mention the existence of my period in this log.) I felt shakey and tired. But, I ate some raw honey between sets and took a few extra minutes of rest and was able to do my 3x3. Not descending too deep and keeping my knees back feels much more stable at 90 then it was the last time I was here.

Bolts finally arrived for the rack and I have to get the thing completed. Sunday is the day.

Bench
45x5x2
55x3
65x2
75x3x3

Pullup/Chinup
I have to dress for a friend's birthday dinner, but I'll do a few of these later tonight. Negroni-fueled chinups sound pretty fun.
Edit: 2 sets of 4 assisted pullups

[fleurmonstre]

Squat
45x5x2
60x4
70x2
80x2
95x3x3

On the third set especially, I noticed my knees were back on the first rep, but crept forward as I got super tired and knew I was almost done. Video: http://youtu.be/uo08mekmOh0
I need to remember to keep my gut tight! Having a squat rack totally rocks; I'm so glad I made the investment. My basement walls are gross, sorry. It's a rental!

Press
45x5x2
50x2
55x3x3

Dead
125x5x1

This was very difficult, but I did it. I had to take 5-6 good breaths between reps. Have to consult back with the book to see if that "counts" as one set (rather than 5 sets of 1 rep) or if it even matters.

It's so damn hot. Milk was a bad choice.

Looking forward to seeing Sully again in a few days and meeting more of his crew.