I Am Woman, Hear Me Roar! I Am Woman, Hear Me Roar!

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Thread: I Am Woman, Hear Me Roar!

  1. #1
    Join Date
    Nov 2010
    Location
    Rhode Island
    Posts
    112

    Default I Am Woman, Hear Me Roar!

    • phoenix arizona seminar date
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    So I am one week into SS based on the program as outlined in PP 2nd edition, and figured it would be a good idea to keep a log here to keep me accountable and for any other women on here, who seem to be few and far between.

    A little bit about myself:
    Sex: Female
    Age: 30
    Height: 5'7"
    Weight: 120 lbs
    Goals: To get stronger! faster! for all the other activities I enjoy - snowboarding, cycling, hiking/climbing
    For food, I follow the "primal blueprint," similar to paleo but a little more flexibility for dairy, dark chocolate, wine, etc. I am sticking with this way of eating, but am also drinking raw milk + whey powder every morning for breakfast.

    I don't have much experience with lifting - did a round of P90x over the summer (cheezy, yes, but it helped me eventually find SS by looking for a better program!) and then bought an Olympic weight set, bench, and rack. Found SS and already am making better gains than over the past few months. My husband and I are doing it together, so should help keep the motivation up, and nice to have a spotter, too!

    This past week I followed the "rank novice" workouts from PP (no power cleans yet), but am planning on adding them in tomorrow when I begin the second progression in the program. I am using a 20 kg Olympic bar for everything except my presses, for which I am using an old lightweight (3 lb) standard bar until my number are up. Looking for a used woman's bar and/or aluminum training bar on craigslist...

    WEEK ONE
    Workout 1 - Monday 11/15/10
    Workout A
    (figuring out my starting weights, kept adding lbs till I slowed down)

    Squat
    45x5x2
    50x5x1
    55x5x1
    60x5x1
    Work Set: 65x5x3

    Press
    18x5x2
    23x5x1
    28x5x1
    33x5x1
    Work Set: 38x5x3

    Deadlift
    45x5x2
    55x5x1
    65x5x1
    75x5x1
    Work Set: 85x5x1
    Last edited by armerida; 11-27-2010 at 04:15 PM.

  2. #2
    Join Date
    Nov 2010
    Location
    Rhode Island
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    WEEK ONE
    Workout 2 - Wednesday 11/17/10
    Workout B

    Squat
    45x5x2
    50x5x1
    55x3x1
    65x2x1
    Work Set: 70x5x3

    Bench Press
    (figuring out starting weight)
    35x5x2 (w/3 lb. standard bar)
    45x5x1
    50x5x1
    55x5x1
    Work Set: 55x5x3

    Deadlift
    45x5x2
    55x5x1
    70x3x1
    80x2x1
    Work Set: 90x5x2 (did an extra set by accident, what a killer!)
    Last edited by armerida; 11-27-2010 at 04:17 PM.

  3. #3
    Join Date
    Nov 2010
    Location
    Rhode Island
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    WEEK ONE
    Workout 3 - Friday 11/19/10
    Workout A

    Squat
    45x5x2
    55x5x1
    60x3x1
    70x2x1
    Work Set: 75x5x3

    Press
    23.5x5x2
    30x5x1
    30x3x1
    35x2x1
    Work Set: 40.5x5x3 (yay fractional plates!)

    Deadlift
    45x5x2
    60x5x1
    70x3x1
    85x2x1
    Work Set: 95x5x1

    After completing my first week, it seems like I will be adding 5 lbs to the squat and deadlift every workout, and 2.5 to the press and bench press. I am planning on adding in power cleans this upcoming week to move to the next progression in the PP 2nd edition sequence, unless anyone thinks I should stick with working on the deadlift for another week. The PP book is somewhat unclear - first it says do the rank novice program the first few workouts, then says to do it for the first couple of weeks, until the "freshness" of the deadlift has worn off and it is well ahead of the squat - mine is 20 lbs ahead, should I add in the cleans this week?
    Last edited by armerida; 11-27-2010 at 04:18 PM.

  4. #4
    Join Date
    Nov 2009
    Posts
    5,993

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    It's great to have an activity like this for a couple. Where have you put your setup? I'm always interested to see people's home gyms, the simple basics are good.

    I won't offer advice, except to say well done, keep going.

  5. #5
    Join Date
    Nov 2010
    Location
    Rhode Island
    Posts
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    Had to switch to Tu-Th-Sa for this week b/c of crazy schedule!

    WEEK TWO
    Workout 4 - Tuesday 11/23/10
    Workout B

    Squat
    45x5x2
    55x5x1
    65x3x1
    70x2x1
    Work Set: 80x5x3 (went down too far & almost sat down on the 1st one, fine after that!)

    Bench Press
    45x5x2 (forgot to sub my standard 3 lb bar for the warm-up sets so they were a little too close to my work weight)
    50x5x1
    50x3x1
    55x2x1
    Work Set: 57.5x5x3

    Power Clean
    (1st time doing them, so started w/jumping w/the bar, hang cleans, below knee cleans, then power cleans for a few sets to get form correct)
    35x5x2 - (used my standard 3 lb bar w/plates; so light that the bar flew up too easily - yikes!)
    38x5x1
    45x5x1 (empty Olympic bar)
    55x5x1 - too heavy! bad form
    Work set: 50x3x5 - these were tough b/c of working on the technique, felt more confident & better form around the 3rd set

    Soooo...Mark recommended in the Q&A forum that I add in the power cleans this week, and they were challenging but fun. Will have to slowly bring the weight up w/my micro plates. Also, I really want a 15 lb technique bar!
    Last edited by armerida; 11-27-2010 at 04:19 PM.

  6. #6
    Join Date
    Feb 2010
    Location
    St. Thomas, Ontario
    Posts
    4,277

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    Hey Armerida, good work so far. You will probably want to limit your warmup reps. if your working weight is 80, doing 5 reps of 55, 65 and 70 beforehand has to be a bit of a grind. For your 85lb workout, try this:
    45x2x5
    55x4
    65x3
    75x2
    85x3x5

    It gets you warmed up, gets your nervous system used to pushing near-work-weight but it won't wear you out.

  7. #7
    Join Date
    Apr 2010
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    Mark Sisson is awesome. Good on you for following him!

    And good on you for wanting to get stronger, too. You will find that barbell training will help greatly enhance your over-all enjoyment of not only the activities you love, but of living life in-general as well.

    I suggest an extra 11 ounce porterhouse steak, per day for you, and a half of an avocado as well. And make sure you get good, restful sleep every night, too!

    Good on you for keeping a log. I'll check back in on you often. In the meantime, good luck and go kick some ass with the 85 (or 90 if you're still going up by 10 or whatever) squats on Friday. Make it happen and get strong :-) :-D

  8. #8
    Join Date
    Jul 2010
    Location
    London, England
    Posts
    2,250

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    Quote Originally Posted by MazdaMatt View Post
    Hey Armerida, good work so far. You will probably want to limit your warmup reps. if your working weight is 80, doing 5 reps of 55, 65 and 70 beforehand has to be a bit of a grind. For your 85lb workout, try this:
    45x2x5
    55x4
    65x3
    75x2
    85x3x5

    It gets you warmed up, gets your nervous system used to pushing near-work-weight but it won't wear you out.
    Wot 'e said.

    Except I'd go 45/65/85 for the weights.

    I'd also consider sets of 3 for my cleans (sets of 5 for everything else), although my record for cleans is fairly poor.

  9. #9
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    Quote Originally Posted by armerida View Post
    Work Set: 80x3x5 (went down too far & almost sat down on the 1st one, fine after that!)
    Also, LOL I know precisely what you did without seeing you do it because I've done it before LOL ... It's not that you went down too far. I know this, because I squat extremely low, ass-to-grass baby... Rather, what you most likely did was two-fold:

    1. your feet are just a hair wider than shoulder-width (which isn't bad, I keep my feet a little wider because I have long-ass, Abraham Lincoln legs)
    2. when you got down there your ass actually went a little bit forward, and I know this sounds nuts, but your hammies may have been at fault

    Sounds crazy but it happened to me once a long while ago while I was doing StrongLifts 5 x 5. I knew my hamstrings were at fault because both the damn things locked up real bad and it hurt like a motherfucker and I was on the floor, in the rack and people were lauging at me LOL

    Squat past parallel, make sure to push from the heels, and do dynamic stretching for your legs before you squat, and that'll loosten them up and take care of it.

  10. #10
    Join Date
    Sep 2010
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    Canada
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    starting strength nutrition camp
    Quote Originally Posted by gamedog View Post
    I squat extremely low, ass-to-grass baby
    Game, does your lower back go into flexion when you are deep in the hole? Mine does if I go very low.

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