Lifting like girls

Justine and Tom, I ditto your goals. STRENGTH, BETTER DL, DEEPER SQUAT, BIGGER MUSCLES, LESS FAT. My opinion (can you tell I'm having fun with all these fonts?) a better dl, and deeper squat will bring strength, bigger muscles and less fat. Short story, working on a heavier, perfect lift... will bring on the goals.
My workout this morning was Mark Lauren's Timed Intervals from YAYOG. Tonight I am starting phase 3 of GSF2. Will return and report.
Keep the mojo going, great job!!
 
I was reading the standards by age and was interested to see that women of the same weight. 40 and under, on lift by lift at the elite level, are stronger than men over 60, also at the elite level! On OHP it is 25# higher at 165# at least, didn't check all the weights. The only thing I saw where men over 60 were above women 40 and under was pullups 11-10. I think benchpress was the same weight for both. So much for the BIG T!! Maybe it's all gone by then!!lol They also made a strong correlation between strength and longevity. Us old guys "flame out" fast I guess! So I've decided when you ladies give me an "iron beating" it's expected, don't like it,won't take it sitting down (even on squats cause I cant get there haha!) I found this quite interesting and wonder whether it is a loss of testosterone only or whether other factors are at work. I guess youth has it's advantages!!! That's all I gotta say...young uns!! Karen, we got to hold the torch and CHANGE those tables!!
 
Justinef said:
I put prs#1 on instead of #2. It got messy!
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Justine, proud of you and laughing with you all at the same time. I've done that before, mixing up the PRS1 w/PRS2. I like 'em both tho. Great workout!!! Cool that some lifts felt easier. I would love to be a fly on the wall when you and your Texan-turn-resident Brit friend talk and educate each other. I personally like PB and J, but PB plus Cookie Butter (or Biscoff spread) is the unbeatable combo. In terms of goals, I must operate in the keeping it simple stupid mode. I need to do one thing at a time. I like Karen's suggestion to pick working on a heavier, perfect lift, but then again you might need to combine that with nutrition. Roz's plan certainly seems to be working for her. Her numbers are ridiculous!

Roz, I'm itching to use our twitter #600lbs! ;) You are so close! FYI, the bars at gyms are actually levitation devices that trick you into thinking you lift heavier. NOT! You're just that strong. Yep. So are you getting addicted to the gym? Childcare makes it tricky, but my DH swears by lifting heavy at the gym. As tricked out as our home gym is, it's not quite as expansive as the sweaty, commercial gym. Maybe we should all just go to Karen't house? She's got it all. And her doggies can babysit our little DDs while we workout!

Tom, maybe the decline in estrogen makes women stronger? This must be God's counterbalance to the awfulness of menopause. I'm not really sure what you're complaining about since you are defying the stats and busting it out. I'm thinking your obliques are going to be sore after your pulley crunches. You are sure to be stronger using those hot pink 35# Dbs!

Lib, LOVE that your son worked out with you. So fun! Congrats on needing heavier weight loads. You have come so far in such a short time. Keep working it, girl!

We've got some minor sickies around here so I literally closed my eyes, grabbed a DVD and threw in Circuit Max. Sheesh, I PROMISE I'm going to get to ICE. Motherhood just throws me off, but I still got in a good workout and that is 'enough.' :)

Oh yeah, Karen, keep going crazy with those fonts. Makes your posts more interesting? Sure, we'll put it that way. :) HoCo as a warm-up? Did you lose your sense and just keep going and finish it? Wow, Phase 3 of GSF2 already?!?!
 
Happy Tuesday sistas! Today was back day in the backwoods of Missouri and I am very pleased to say I achieved a milestone of sorts, hitting the 300# mark on deads! I used my new gripps (a little awkward, but wow what a difference on grip) and even remembered my belt!! I started with goodmornings, 45x6 65x5 85x5 105x3. I didn't push these, they seemed to make my back a little sore. Then I did 4 chin-ups, but abandoned that idea, seemed to bother tendonitis more than the last time I tried it, so I gave it up! Then came deads, 205x5 225x3 255x3 285x1 300x1 255x4. My previous PR was 285, and both my 285 and 300 were "prettier reps" than that was! The gripps were a tremendous help! I am having trouble getting effective lat reps,so I did lat pulldowns at a lighter weight 2x12 1x8 and dumbbell pullovers 45's, 3x10 I use powerblocks, and since they are flat on the sides, they are easy to use together. Hope ya'll have a great Tuesday!!
 
Nice work, Tom. I love my gripps too. Last night: 24kg KB goblet squat 5X3. Side lunge, with a RKC plank. 5X8 and 1 minute. DB Romanian DL40lbs. 5X10.
This morning: AMRAP 10 minutes 9 sets of one leg squat to box, close grip pushups, palmdown suspended rows. then AMRAP 10 minutes 5 sets of one leg glute bridge, lying leg lifts, and dropouts. That was it! Tonight is: HoCo Volume 2.
Keep up the good work everyone. You will definitely make that 600, Roz.
Have a great Tuesday!

Back to edit this. I love Goblet squats. I can always take it to the floor. It's the holding the KB that's the workout!
 
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Oh, wow! Am I the only one around here not hitting PRs? Tom, that's great.

Karen, yes, I guess I should focus on strength and let everything else come. I guess I'm just feeling like I'm treading water at the moment. I'm not 'improving' in any direction. :( Love the fonts, though.

Lib, keep going! You'll make it through. They're exhausting those meso 1 leg workouts.

Lisa, I hope all the sickness is not too bad and that it goes quickly.

Roz, any more PRs???

I had a poor night's sleep last night, so not the greatest workout today. Did 20 minutes of handstand push ups, 1 legged hip thrusts and twisting pull ups. Then I decided to do a bit of technique work on my dl. Tried some Jeffersons (not great for me), and then a few conventional, whilst watching Dean Somerset on you tube (great cuing). Only did a few sets of 6 reps and only at 60kg, so that I could really focus on form. I'm definitely lopsided! 60 felt plenty, which is rather worrying. I hope I haven't gone backwards during this 'introductory' phase :mad:

Karen, I'm looking forward to hearing your weights during phase 3- I think it was my favourite phase of gsf.

Please keep encouraging me...before I get too disheartened!

Xx
 
Finished, even the bonus round. :)

I am not much for nutrition knowledge.....I did the 21 day fix plan for awhile, it works, but I think you would already know what it teaches. I like it because it prevents me f on eating too much......because it kept me to eating every two hours, so I was forcing myself to eat by the end of lunch.

Everyone is doing so amazing! You are all such an inspiration!
 
Justinef said:
Oh, wow! Am I the only one around here not hitting PRs? Tom, that's great.

Karen, yes, I guess I should focus on strength and let everything else come. I guess I'm just feeling like I'm treading water at the moment. I'm not 'improving' in any direction. :( Love the fonts, though.

Lib, keep going! You'll make it through. They're exhausting those meso 1 leg workouts.

Lisa, I hope all the sickness is not too bad and that it goes quickly.

Roz, any more PRs???

I had a poor night's sleep last night, so not the greatest workout today. Did 20 minutes of handstand push ups, 1 legged hip thrusts and twisting pull ups. Then I decided to do a bit of technique work on my dl. Tried some Jeffersons (not great for me), and then a few conventional, whilst watching Dean Somerset on you tube (great cuing). Only did a few sets of 6 reps and only at 60kg, so that I could really focus on form. I'm definitely lopsided! 60 felt plenty, which is rather worrying. I hope I haven't gone backwards during this 'introductory' phase :mad:

Karen, I'm looking forward to hearing your weights during phase 3- I think it was my favourite phase of gsf.

Please keep encouraging me...before I get too disheartened!

Xx
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Justine, not to worry. I'm feeling like I'm treading water as well. Basically stuck in neutral. I feel like a squirrel on a wheel, that I have to keep spinning. I need to settle down, and work on strength and lifting heavy. I'm always amazed with your (and everyone's) lifts. Don't get discouraged. You're doing great. Handstand push ups? I wish. I need to go for it. I'm afraid I will give myself a cracked skull. We are all doing GREAT. I'm going to work on getting out of my comfort zone. Too much time thinking about it. Let's kick some ASS!
We're COMMANDOS, right?
 
Justine! C'mon now. You're a stud!
However, I understand the frustration of feeling like you've plateaued. I was there several months ago.
The reason I'm now hitting PRs is that I didn't max (or do any low rep work, really) for several months (which wasn't easy, honestly). The basic idea (if I understand correctly) is that you can do a hypertrophy phase and eat a bunch to build muscle, then you drop the reps and make that new muscle stronger. But I bet after you do some more awesome HTS work, you're going to strengthen your weak points and come back at the really heavy work way stronger!
The nice thing about plateauing is the awesome feeling when you come out of it. :) It's all part of the process, right? Look at your long-term progress. It's amazing what you've accomplished in the last year! Imagine what you'll have done in another year!
Also, so funny... I was going to do PRS1 last night! I ended up doing Supercuts instead because I have the DVD and streaming wasn't working well.

Lisa, nice work on Circuit Max! I still need to try that one...

Karen, great work kicking off Phase 3. I agree with Justine, loved Phase 3!

Lib, STS legs are killer! All Mesocycles! I'm pretty sure Meso 2 Legs is the closest I ever came to puking with Cathe... Lisa can vouch, I'm pretty sure I whined all through the Meso 2 leg workouts. :) Nice work upping those weights!

Tom, I think we must have a Commando connection, because I also hit 300 on DLs today (and I swear I hadn't read the forum yet -- Commando's honor!). I did 245 x 3, 275 x 3, 290 x 1, 300 x 1, 275 x 1. Then 4 rounds of a superset of BB hip thrusts 245 x 10 and chins x5. Finally 4 rounds of BB curls (70x8, 65 x8, x8, x7) and leg raises on the power tower 4x15.
Supercuts was so fun last night! And it is NOT an easy workout... not for me right now, at least! :p
I might take an active recovery week after next week and do some met con and lighter stuff and lots of Cathe, if I have time. It will be good to have a little break/change before I get to whatever's next.

High fives all around! Keep being amazing!
Roz
 
Oh! and re: goals... I think focusing on performance is awesome. I agree with Karen and Lisa. But you could still periodize... I mean, I think UP has essentially a hypertrophy phase at the beginning, right? So if you do UP at some point, you could do a massing phase for the first half, maintain for the second half, then do a cut when it's all said and done. Or something along those lines. As opposed to just have two opposing goals, you could focus on one at a time, even if you take a baby step back with one when you're focusing on the other.
I hope I don't sound like a know-it-all... I don't know crap. ;)
 
MomInVT said:
Justine! C'mon now. You're a stud!
However, I understand the frustration of feeling like you've plateaued. I was there several months ago.
The reason I'm now hitting PRs is that I didn't max (or do any low rep work, really) for several months (which wasn't easy, honestly). The basic idea (if I understand correctly) is that you can do a hypertrophy phase and eat a bunch to build muscle, then you drop the reps and make that new muscle stronger. But I bet after you do some more awesome HTS work, you're going to strengthen your weak points and come back at the really heavy work way stronger!
The nice thing about plateauing is the awesome feeling when you come out of it. :) It's all part of the process, right? Look at your long-term progress. It's amazing what you've accomplished in the last year! Imagine what you'll have done in another year!
Also, so funny... I was going to do PRS1 last night! I ended up doing Supercuts instead because I have the DVD and streaming wasn't working well.

Lisa, nice work on Circuit Max! I still need to try that one...

Karen, great work kicking off Phase 3. I agree with Justine, loved Phase 3!

Lib, STS legs are killer! All Mesocycles! I'm pretty sure Meso 2 Legs is the closest I ever came to puking with Cathe... Lisa can vouch, I'm pretty sure I whined all through the Meso 2 leg workouts. :) Nice work upping those weights!

Tom, I think we must have a Commando connection, because I also hit 300 on DLs today (and I swear I hadn't read the forum yet -- Commando's honor!). I did 245 x 3, 275 x 3, 290 x 1, 300 x 1, 275 x 1. Then 4 rounds of a superset of BB hip thrusts 245 x 10 and chins x5. Finally 4 rounds of BB curls (70x8, 65 x8, x8, x7) and leg raises on the power tower 4x15.
Supercuts was so fun last night! And it is NOT an easy workout... not for me right now, at least! :p
I might take an active recovery week after next week and do some met con and lighter stuff and lots of Cathe, if I have time. It will be good to have a little break/change before I get to whatever's next.

High fives all around! Keep being amazing!
Roz
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Congrats Roz!!! I knew you would and that really motivated me get off my a$$ and work on deadlifts! Great work on the curls also..I really can't wait to get to go heavy again on those, but not happening yet. Pull ups and heavy bi work on hold...(crap)!! Great work Sistas all!!!
 
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