Lu's Workout Journal

[fitoverforty]

I'm going to try 150 lb Deads!

You are incredible girl!! Go for it, I know you have good form, so no worries there just be careful anyway.

[ldematto]

Thanks Lynne!

[fitoverforty]

I think "we" are the only ones posting these days!

yeah I miss Boopster! Where is she? And what happened to Simply Blessed? She was such a ray of sunshine and energy!! I have noticed a few "new" people,tho' and that is nice.

[oscarmadison]

I got eye on all you all

[ldematto]

Ahhhhh...yes, Oscar - I knew I'd miss a bunch that have been near and dear to our hearts. Boopster, Simply Blessed, Holly...Oscar is out running around but as he says is keeping an eye on us You are right about new - like Ironwill (maybe not new, new, but not a thread I follow closely) probably because I CRS and I get no Topic Notifications anymore <pout> I even miss Bachlah!! <---probably mispelled, but you had to smile at his mostly one way conversation, very informative and entertaining. Just a little nuts is all! :)

[ldematto]

Squats - I've been reading about proper squats, which I think would be even more important as the weights get heavier.

First, you must squat low enough to be below the knee line (full squat position) A partial squat fails to provide a full stretch for the hamstrings, most of the force against the tibia upwards and forward, from the quadriceps and thier attachment to the front of the tibia below the knee. This produces an anterior shear, a forward-directed sliding force, on the knee, with the tibia being pulled forward from the patellar tendon and without a balancing pull from the oppostie hamstrings. This shearing force - and the resulting unbalanced strain on the prepatellar area may be the biggest problem with partial squats. Many spectacular doses of tendinitis have been produced this way, with "squats" getting the blame.

Full squats seems to be the only way to go!


Just a little tidbit of info learned today. "Starting Strength" turns out to be very informative.

[fitoverforty]

Aww yes! Blackah! "Make me Bionic" You had to admire his commitment to his program and his dedication - borderline obsessed - workout and diet plan.

This produces an anterior shear, a forward-directed sliding force, on the knee, with the tibia being pulled forward from the patellar tendon and without a balancing pull from the opposite hamstrings.

I felt a sharp pain the other day across the top of knee cap when i was doing lunges, I think I was leaning too far forward and not balancing weight properly putting too much strain on the knee. I have also felt that same pain in doing the bulgarian squats, if I lean forward and don't keep lower leg upright - bending only from the knee/thigh and down.
Thank Lu for the heads up on proper form....it is something alot of us don't take time to perfect, but is SO important to the prevention of injuries.

[Bonnie]

Lynn, make sure that ur knee is NOT past your toe & keep straight up & down in those lunges & bulgarian squats..only time Ive ever had knee pain is if knee is out past toes, best of luck on future ones

[swanso5]

there's no rule against squat depth and it is different for everyone but for best results, a 110 degree angle at the knee is what you're after...unfortunately most don;t have the mobility or stability to do this...i squat down to a bench which is above parallel when i squat as i go into lumbar flexion at parallel...you can stillet max hamstriong stretch by sitting right back and not have your knees travel forward at all to get the same result with the same wt and no injury risk

as for the knees over toes thing, that isn't the peobelm it's when your center of gravity shifts to te toes and the stress goes into the knees...if knees are forward but the stress is still on the heel, then you shouldn't have a problem but i advise limited knee forward movement to clients

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ldematto]

Good point about placing the weight and stress on your heels vs the toes to prevent knee injury

Yesterday I did dead lift 150 lbs 2 sets of 5, but it was not easy!

First I did 20 minutes on the treadmill mostly steady with 3 intervals.

The gym was very busy, all benches, squat rack, smith etc being used. I did single arms rows (50 lb DB's) 3 x 5, low rows and lat pull downs (70 lbs DB's 3 x and finally got to use the squat rack for deads. I think I was tired, because I didn't feel I did best. Next time!

[fitoverforty]

Yesterday I did dead lift 150 lbs 2 sets of 5

That is awesome! You amaze me with how you have steadily increased the weights....it wasn't too long ago that you were all excited for deadlifting 100lbs!
I was looking back through your journal, and just to emphasize point....here is your entry from May 1st (just 4 1/2 months ago):
Dead Lifts 50 lbs 3 x 10
Now, I want you to reach back and pat that well muscled back of yours....you deserve it!!! Next time you are feeling like you are not keeping up with others here, or maybe are feeling a little discouraged with your progress....just take a look back in your journal....it is an amazing testiment to your dedication, committment, and proves that you have the stuff it takes to succeed at anything you set your mind to.
It's a joy and privilege to "watch" your progress, and I know I've said it before...but, you are an inspiration to all here.
When I first joined back in April and started reading the forums, you stood out immediately to me as someone who was warm, sincere, friendly, funny, and I admired your workout ethic, and I respected and appreciated your willingness to talk about your past health and weight issues and how you were overcoming all of that. I thought WOW, this woman is so strong and determined...It inspired me to try harder and stop making excuses about weight and diet. So.....this is way of patting you on the back for a job well done and to thank you for your positive attitude and friendly "talks", trading ideas, advice and for the encouraging and sometimes "kick in the butt" words I need to hear from time to time!
You rock, Lu!!!!

[swanso5]

it's amazing how you can lift more when you actually increase the wt...i had a female client doing db bench presess yesturday and i wanted her to do 8...she got to 5 and said i'm done but i said i'm not taking those wts so she done the other 3 she thought she couldn't do...she also did another 2 sets of 8 at the same wt

[Bonnie]

Congrats Lu on ur deads LOL swanso u crack me up ..

[ldematto]

HA! Swans05-did they win in 05?

"If you build it they will come". Hmmmmm...".if you put more weight on the bar, you will lift" Sounds good to me, but I think I've met limit for awhile. shoulders, and upper arms still hurt, having to take a day off (this time 2 days!) In between workouts.

Troy - what do I do? lift less?

I think I'd rather "continue" to exercise vs lift heavier at this point! So, I may need to back track a bit, but never fear I'm not giving up! I'm in this for the long haul!

Any time I feel myself slip all I need to do is check in with you guys who motivate me to go on! Thanks so much for your kind words Lynne - you do the same for me!

[swanso5]

yep 05 was the year....it's meant be swans05 but i typed it wrong...lost by a point the next year too

deads shouldn't make your shoulders and arms sore so i wouldn't stop doing them after we've progressed...this is why you need program and periodise properly as your body can't take 1000% effort every session but stopping or decreasing the effort level isn't the answer either