3Fs - Francoise' SS Log

[Chert]

Hello

I started February 15, 2017 using the app. Time to start my log!

Height: 5'
Weight when I started: 207 lbs

Squat: 65 lb
Press: 55 lb
Deadlift: 95 lb
Bench: 60 lb

Protein goal: 140 g a day

Supplements: Vitamin D, creatine, probiotics.

[carson]

You are only 5' tall and weigh 207 lbs? What is your age?

[Chert]

The 3 F's stand for fifty, fat and female.

[Chert]

Squat: 115 lbs (deloaded to learn form)
Press: 67 lbs
Deadlift: 165 lbs (not a complete lock out)
Lat Pulldown: 80 lbs

[carson]

I welcome you to the forum and to this great adventure of strength. I'll keep watching.

[Chert]

Thank you Carson. Should be fun. And I got new shoes! Adidas Powerlift 3 😃.

Squats 3x5 120 lbs
Bench press
1x4 110 lbs then fail
2x5 105 lbs
Power clean- practicing with bar.

Barbell prescription says power clean is optional for my age group. It hurts my plantar fasciitis. I am putting aside stubbornness and will read Barbell Prescription for a replacement move.

[Chert]

THIS! (See quote below) The first time I focused on the cue "Push your knees out", my knees were extremely sore. Then I remembered my yoga teacher's oft repeated instructions: "Turn your femur IN the hip socket, don't just tip your knee over."

From Barbell Prescription: "Abduction of the femurs, which is the act of simply spreading the thighs, is an intrinsically weak movement, and the muscles dedicated to this movement are small. External femoral rotation is another story. As you sit reading this, roll your thighs outward, as if you were opening the pages of a book. You will observe that this rotation is unavoidably accompanied by abduction (separation of the thighs). And this movement of femoral external rotation, unlike pure abduction, is driven by a large amount of muscle mass around the hips"

[Chert]

For yesterday, May 6, 2017

Squats 125 lbs 3x5

Press 67 lbs 3x5
I meant to increase tho 68 lbs but it turns out the fractional plates I was using was a coach's personal set and he needed them. I felt like an oldster for the first time. He gave me a set with no markings and rattled off a number in kg. He was dismissive, the music was loud, he talked fast and low and he just walked away. Grr. Called him back, which annoyed him. Told him I couldn't hear him and he told me it was probably 0.02245 kg. Really regretted forgetting to bring my personal set of fractional plates. On the other hand, I was so pissed off, I smoked the overhead presses.

Deadlift 170 lbs 1x5

Lat pulldown 85 lbs missed 4 reps on first set because I changed my grip to be the same as a chin up.

Weight 202.4

[Chert]

Reading Barbell Prescription, I would place myself in program 2C.

May 8, 2017

Squats 125 lbs 3x5
Better form, rotating from the hips to shove the knees out, focused on bracing my back
Press 70 lbs 3x5
Meant to do bench press, but all the racks with safety bars were taken
Lat Pulldown, Chin Up Grip
90 lbs 3x12

[Chert]

May 10, 2017

Squats 130 lbs 3x5 but I'm not certain about form. Being fat, the crease of the hips kinda gets buried...
Bench press 110 lbs 3x5 but bad form in my last set - didn't touch chest in one rep, and butt left the bench in the other
Lat pulldown, chinup grip 95 lbs 3x10
Weight 200.8 lbs