Tonya Gets Strong

[TonyaB]

MazdaMatt, Gwynn and JAM, thanks for the tips on how to make using the bands for chinups easier. I'll try out positioning my knee/foot differently on Friday and see how it goes.

Squat
1x5x45
1x5x75
3x5x105

Pushups
5
5
4 toes 1 toes down, knees up

Deadlift
1x5x65
1x5x90
1x5x125 <- felt easier than 120 last time. Probably because I didn't do ten thousand warmups.

Dips
2x8xBW + 5lbs. <- Last three SUCKED. I pulled my feet closer to me to finish, which means I only got 5 reps.

NOTES: Slight pain in my left knee when I got the heavier squat and I felt it a little while doing deadlifts. I've felt this before at times and I think I need another warm up set for squats.

Conditioning: 5 1 minute rounds snatches with 12k kettlebell. 1 min per side till the last round, then I did 8 eight each side. 1 minute rest between rounds.

[applescruffette]

Dang...I wish I could do 1 dip! You are rocking.

[TonyaB]

Assisted dips! I should have made note of that.

[MazdaMatt]

Tonya, what's up with the knee pain? Are you sure you are nailing your form? I really hurt my left knee and I found out from a spotter (I usually don't have a spotter) that my left foot was pointing a little in from where it should be, but my knee tracked out like it should - it put a lot of sheer on my knee and ever since then it clicks every time I straighten it. Not good.

[TonyaB]

MazdaMatt, thanks to your kick in the pants, I dug out my video recorder and taped my squats. I'll do this with all exercises over the next week, but my SD card filled up.

Squat
1x5x45
1x5x45
1x5x70
2x5x110
1x3x110 <-lost my confidence and racked the bar

Press
1x5x35
1x5x45
3x5x60

Power Cleans
1x5x45
1x5x55
3x5x70

2 1/2" Band Assisted Chins
4
3
3

NOTES: I was video taping and lost confidence in my squat. Quit early on last set . I noticed I was mistaking leaning forward more with going deeper. I think I should back off a the weight a bit and practice getting a little deeper. I had no knee pain this time, which was good.

The band worked great with my chins this time. The Perform Better site says the 2 1/2" band has 100 lbs of resistance. I guess it will be a while before I get to a real one! I liked how this felt though, in comparison to the negatives because I really had to pull to get my chin over the bar.

[TonyaB]

Squat
2x5x45
1x5x55
1x5x65
1x5x75
1x5x85

Pushups
3x5xBW

Deadlift
1x5x65
1x5x95
1x3x130
1x1x130
1x1x130

Assited Chair Dips
2x8xbw+5

NOTES: Squat form is much improved accourding to my video tape. The 130 deadlift was hard. I had to take about a 15 second breather between reps on the last 2.
Conditioning: Kettlebell Snatches 8 R/L 12k, 5 Rounds, 1 minute rest

[MazdaMatt]

Good work. Don't overestimate the resistance of the band... remember as you go up you get less resistance. I'm glad you've recorded and fixed up your squats. I should do the same

[isis]

Good progress on the pushups. Is a bench in your future? Or just more difficult pushups?

[TonyaB]

Isis, I should be buying a bench now, but the checks I just wrote to Uncle Sam have me holding off. I might try holding a band over my back and under each hand to add some resistance until I'm more comfortable spending the cash.

MazdaMatt, I'd say I improved my form A LOT by watching myself and then the Starting Strength DVD, but there is still room for improvement. I'll continue this practice now that I've started.

Squat
2x5x45
1x5x65
1x85
3x5x95

Press
2x5x45
1x5x62
2x4x62 <- Doh!

Power Cleans
1x3x45
1x3x65
3x3x70

3x5 Assisted Chins
5
5
2/3 jumping

NOTES: Should have started with 35 on the press. I knew it as soon as I started the second warmup set. Squat is better and I REALLY felt my hamstrings this time. Like more than I ever have before in the exercise. I really focused on lifting my elbows behind me to keep my back angle right. Ouchie!

Conditioning: 4 minute tabata 16k kettlebell swings

[MazdaMatt]

Feeling the hammies is key on squats. Good work. It seems most people miss this in the beginning.
I wouldn't bother with 2x5@45 for warmup on press. Do 1x5 at 35 or 45, then hit your 62. Fatigue plays a MAJOR role in your ability to complete your OHP. Too much warmup and you're dead. You'll be warm after squats anyway.

Solid PC numbers already. How are those feeling?