ladylifterfcs beginner and lifter log

[Jsutt]

I think it's more likely to be a sneaky christmas present.

[ladylifterfcs]

SUNDAY NOVEMBER 20, 2011

Warm up which included some mobility wod stuff(awesome resource). My right knee usually gives me some problems(medial) and some of the warm up stuff really cleared that up. I can't wait to try front squats tomorrow and see how it reacts.
LOW BAR BACK SQUATS

145X5X5

There was one rep in maybe the third set where I became slightly unbalanced and felt my weight shift toward the front of my feet. Other than that I was pleased with these.

PRESS

83X3X7

Had to grind out last rep of last set...did not want to repeat this weight AGAIN! I ate an apple before pressing.....I think I ate too early before going to the gym and was hungry before the squats were over. Glad I had something to eat. Making a mental note to make sure I am getting enough of protein. Lately, I have been more hungry than usual .....olympic lifting?

DEADLIFT

190X4X2
Was happy with these also. Overall, just a good lifting day....Have not been able to get this A workout classic SS style for quite some time.

[ladylifterfcs]

MONDAY NOVEMBER 21, 2011

FRONT SQUAT

70X3X2/75X3X5

CHINS

BWX3X8

I alternated the squats with the chins. Want to make sure that my forms stays strong and upright for the squats and chins I am pleased with. I was able to make my chins over the bar on most of them with just a small jump but had to reset with each rep. Haven't mastered the strict chin yet with no assitance from my jump.

SNATCH GRIP DEDLIFT

115X4X1/125X3X4 these deadlifts are for a count of 5 on the pull up

BB ROWS

115X5X3

Not sure how this is all going to work as far as blending the SS and oly lifting. I will just play it by ear for now.

[ladylifterfcs]

TUESDAY NOVEMBER 22, 2011

last night was oly lift/learn night, so I got an idea of what I would do Tuesday. Decided to skip the Low bar squats today, haven't been low bar squatting on tuesdays.


HIGH BAR SQUAT

45X5
65X2
95X4
105X3X2/110X3X3
Once again, just keeping this at a working weight for me, not trying to push really hard, am trying to keep the form. Performed some sets at training last night. It should be somewhat fresh in my mind the next morning as to form.

Also, good mornings(i'm getting better at these , some snatch width behind the neck presses, Overhead squats and snatch from knees(hang snatch I think its called).

[ladylifterfcs]

WEDNESDAY NOVEMBER 23, 2011

HIGH BAR SQUATS again...
45x5
65x2
85x2
95x2
105x2
115x3x5

SNATCH GRIP PULL FROM KNEE TO SHRUG
95X3X3
115X3X5 The first rep of each of these sets started from the ground so more like a deadlift to knee and then the remaining 2 reps were from knees. This is a movement that will take some getting used to for me, the shrugging part.

BENCH
45X5
65X2
85X2
95X1
105X1
115X4X1/120X3X1/115X4X3 Made my grip about 1.5-2inches wider per side and made a HUGE difference for me, enough so that four reps wasn't bad at all. These felt really good. I have really long arms.
I also had oly lifting again last night. Can't make it tonight, gotta cook for tomorrow and next time we meet will be Saturday.

[ladylifterfcs]

THURSDAY NOVEMBER 24, 2011

LOW BAR SQUAT

150X5X5

PRESS

85X3X2 FAIL 2ND REP ON EACH SET
84X3X3FAIL 3RD REP LAST SET
80X4X1

Wasn't expecting these to be so difficult with a 2 pound jump from last session, especially since this is a weight I have succeeded at before. Could be a variety of things: benched yesterday, too many reps in warm up, nutrition, form.....can't wait to get the 3rd editition SS

PC
80X3X4/85X3X1

These felt really good and solid, could have added more weight. We don't have bumper plates at my gym, so I set the safety bars on the squat rack to the lowest position and pull from there, until I can get to 115 pounds (35 pound plates ).

[ladylifterfcs]

SUNDAY 27 NOVEMBER 2011

BENCH

120X3X6failed last rep of last set

Had to do bench first. My son has his 18th birthday today and was nice enough to get up early and spot me on bench. Then he went home. Initally I planned 5 sets, but then decided to go for the sixth set. I am happy with this progress.

LOW BAR BACK SQUAT
150X5X5

Pretty basic here, nothing creative. Just trying to keep volume and work on form at the same time. Forn now, this doesn't seem to interfere with my recovery days.

DEADLIFT
200X4X2

Also: reverse hypers, good mornings, clean grip shrugs. It feels good to work....and then eat!

[ladylifterfcs]

MONDAY 11/28/11

These lifts in KG...more of an oly workout today
HANG SNATCH

20X4X8 No bumper plates at my gym. Working on form. I was able to put the barbell on two benches.

FRONT SQUAT

40X3X8

SNATCH GRIP DEADLIFT
59X3X5
These were slow deadlifts. I haven't actually done a full snatch yet at practice. Have accomplished the first pull, and then from the knees but haven't had the put together yet. That's gonna be something, I'm sure.

[ladylifterfcs]

TUESDAY 11/29/11

LOW BAR BACK SQUATIN POUNDS
45X5X2
65X3
95X2
115X2
135X1
155X1
170X3
I really have to concentrate on pushing my heels into the ground. Very easy for me to forget to do that

HIGH BAR SQUAT
125X3X5

tried some powercleans, but knew my form was off so I backed off. No presses either. Waiting until tomorrow.

[ladylifterfcs]

WEDNESDAY 11/30/11

PRESS

85X3X6
My oly coach had me widen my grip on these last night, so I tried it out this morning. HUGE difference. I think I could have lifted a little heavier and also done sets of 5. Sets of five weren't a thought a couple months ago. Just a couple inches wider on hand grip made a world of difference.

Worked some more on hang cleans. Also, some fast good mornings and some core stuff with bands. I got a weak torso coach says. I'd agree with that!