Little lady lifting big weights

Sexynurse

Here's my stats

Sex:Female
Age:20
Weight:59kg
Height:5'2

Goals:
In next 6 months id like to back Squat 50kg 1x1 , Deadlift 70kg 1x1, Bench 35kg 1x1

Iv'e been training properly and reguarly for the last 6 weeks , training usually 3x per week. Due to work commitments this is usually 2 gym sessions and one home session.


So last workout......

Deadlift

20kg 1x8
30kg 1x6
45kg 1x4
55kg 1x6 - Felt heavy, trouble with grip and keeping arch!! I felt it was more of a mental thing i was losing focus and my back kept rounding as i tried to break floor, how do i stop this?...


RDL

20kg 1x8
32.5kg 3x8 - Felt heavy but could have done more again grip was limiting factor.

D.B. Step Ups

8kg 3x8 each leg - felt fine yet again struggling to hold them.

Finished off with some core and some intervals on spinning bike!!.

Next session Tuesday doing some upper body

Kev M

Sexynurse wrote: »

Felt heavy, trouble with grip and keeping arch!! I felt it was more of a mental thing i was losing focus and my back kept rounding as i tried to break floor, how do i stop this?...

Even people with perfect or really good deadlift technique round their upper backs on heavy attempts... As long as everything else is tight, you'll be okay.
Grip.. are you using an alternating grip (hands facing opposite directions)? If not, start using it. Chalk makes a difference too if you're not using it already.

Sexynurse

Kev M wrote: »

Even people with perfect or really good deadlift technique round their upper backs on heavy attempts... As long as everything else is tight, you'll be okay.

This is me DL 45kg few weeks back....back not rounding

http://www.youtube.com/watch?v=gPueJRGUx4g

This is me DL 60kg but not sure about posture technique???

http://www.youtube.com/watch?v=LpHC9wbc6F0&feature=channel


Anyways here's todays session-

Bench:
30kg 3x6

Lat pull down wide grip: L10 3x8 } Supersetted
Seated low cable row: L8 3x8

Tricept push down: L6 3x10 } Supersetted
Alternating Bicept curls: 6kg 3x10


Some intervals on bike

TommyKnocker

Sexynurse wrote: »

This is me DL 45kg few weeks back....back not rounding

http://www.youtube.com/watch?v=gPueJRGUx4g

This is me DL 60kg but not sure about posture technique???

http://www.youtube.com/watch?v=LpHC9wbc6F0&feature=channel

Hi There

No expert here, but to me it looks like in your 45kg lift your drive the weight up by pushing through your heels

However in the 60kg lift, you seem to raise your hips/butt first and do a combination of pulling and driving the weight up, which is causing a rounding of you back.

What I thinks helps me is picking a spot on the wall facing me, high up towards the ceiling and keep my eyes on that spot. This keeps my chest elevated and helps to keep my back straight.

Then I slightly raise my toes of the floor so I am kind of leaning back onto my heels, and concentrate on pushing through my heels to raise the weight (if that makes sense).


Best Regards,

M

Sexynurse

I'll try that next time...Thanks

celestial

B-Builder wrote: »

Hi There

No expert here, but to me it looks like in your 45kg lift your drive the weight up by pushing through your heels

However in the 60kg lift, you seem to raise your hips/butt first and do a combination of pulling and driving the weight up, which is causing a rounding of you back.

What I thinks helps me is picking a spot on the wall facing me, high up towards the ceiling and keep my eyes on that spot. This keeps my chest elevated and helps to keep my back straight.

Then I slightly raise my toes of the floor so I am kind of leaning back onto my heels, and concentrate on pushing through my heels to raise the weight (if that makes sense).


Best Regards,

M

60kg video looks dangerous - the weight is likely a bit heavy.

Sexynurse

I knew myself it felt too heavy and my technique totally went so I went back to 45kg and have progressed up to 55kg now keeping my posture which i am happy with... will post video of this when I get it uploaded!

Kev M

celestial wrote: »

60kg video looks dangerous - the weight is likely a bit heavy.

The weight is definitely not too heavy (IMO of course)... Technique might be a little loose, but that's nowhere near a max effort lift. Sexynurse you're good for AT LEAST 70kgs. Make sure to be getting your air between reps.

Sexynurse

Kev M...

Loose is an understatement!!! :P

What you think of my technique lifting 45kg?

Any tips for ensuring my lower back doesn't round on heavier weights?

Kev M

Sexynurse wrote: »

What you think of my technique lifting 45kg?

Any tips for ensuring my lower back doesn't round on heavier weights?

Technique on 45 looks good.
Learn to involve abs, and do assistance exercises like back raises/strict stiff-leg deadlifts/Goodmornings. Don't overthink it, it's a much less complicated movement than people let on.

Sexynurse

Here's today's session.....

Squats:

20kg 1x8
25kg 3x8
Here's my last set:

http://www.youtube.com/watch?v=_KpLYBkNmxQ

30kg 1x1
40kg 1x1
Here's 40Kg...PB....Felt I could have lifted more!!

http://www.youtube.com/watch?v=nfblK49X6iA

Kettle bell swings: 12kg 3x15

DB Step ups: 8kg 3x8

Ab pull down: L10 3x10
Cable woodchop: L6 3x10 }Supersetted

Some intervals on bike


p.s. tried to embed those youtube vids but was just getting a white box, whats with that?

jaggiebunnet

dunno what is up with the white boxes, but it is hard to watch your vids as they are twisted round the wrong way - any chance you can have them proper way up?

Squats are looking good from what I could see without tweaking my neck

cardio,shoot me

Sexynurse wrote: »

p.s. tried to embed those youtube vids but was just getting a white box, whats with that?

heres your link,
http://www.youtube.com/watch?v=_KpLYBkNmxQ

to embed this video you Type _KpLYBkNmxQ in Between the youtube boxes

https://www.youtube.com/watch?v=_KpLYBkNmxQ

arosair

If your struggling to hold the weight, why dont you try using lifting straps?
You can deadlift/row/pulldown alot more weight because your grip wont give out before your target muscles do.
I tried them and havent looked back.
Your always gonna have someone say 'oh but your grip will actually get weaker'
My preffered response is 'after searching everywhere, I couldnt find one single test to back this claim up, and besides im not training my grip today.
On arm day throw in some forearm curls or hammer curls to bring up your natural grip.
Ps Its prob worth noting that the first time you use them you will be genuinely shocked at how 'easier' it feels but just be carefull not to use it as an excuse to load up the bar too prematurely.
Hope this helps

jayoo

With the deadlifts, your clearly strong enough for 60kg,

the problem with form in my opinion is that your bending your legs to much, as you begin to pull your ass shoots up then your back has to lift the entire weight. i used do the exact same thing,i recorded myself and it is pretty much identical, i was worrried about not getting low enough and that i wasnt using my legs enough.

http://www.youtube.com/watch?v=rWO3l8_xI5k

i changed my deads to the above form, my legs are only slightly bent, but it helped me engage my back from the beginning,

thats my 2cents:rolleyes:

kevpants

jayoo wrote: »

With the deadlifts, your clearly strong enough for 60kg,

the problem with form in my opinion is that your bending your legs to much, as you begin to pull your ass shoots up then your back has to lift the entire weight. i used do the exact same thing,i recorded myself and it is pretty much identical, i was worrried about not getting low enough and that i wasnt using my legs enough.

http://www.youtube.com/watch?v=rWO3l8_xI5k

i changed my deads to the above form, my legs are only slightly bent, but it helped me engage my back from the beginning,

thats my 2cents:rolleyes:

Good advice, your starting position is too low on the deadlift.

When you go to pull the weight off the floor I think your straightening of the legs is kind of being wasted, what I see is the power you get from your hamstrings and glutes getting the bar off the floor being dissipated because you're concentrating on pulling with your back too soon.

Think of the deadlift as two stages.

The pushing away of the floor using the legs at the start and then the pulling on the bar to stand up straight.

You should feel use your hamstrings to push down through to ground and "take the slack out of the bar" at the start of the lift. You're kind of firing up from your very low position and suddenly encountering the weight and it's messing with your shape.

You should squeeze the weight off the ground rather than try and be too explosive.

Hard to teach over the internet this stuff!

chuck101

hey sexy nurse.. well done so far.. good liftin although i agree with the others that u can go a good bit heavier with a little tightening up on tech. have a look at this stuff.. some of the vids might help.
http://www.crossfit.com/cf-info/excercise.html#Power

Hanley

The problem with your 60kg deadlift is that you're basically soft as hell.

Try to lock everything together next time before you start the pull, make sure you arms are straight, work hard to arch your back, engage your core and "squeeze" the weight off the floor.

you're jerking it at the moment, and that's why you're rounding out so badly. Purely technique, not strength.

jayoo

http://www.youtube.com/watch?v=Syt7A23YnpA&NR=1

nice video on deadlift set up,

jaggiebunnet

jayoo wrote: »

http://www.youtube.com/watch?v=Syt7A23YnpA&NR=1

nice video on deadlift set up,

Best instruction I have seen on how to do it so far. Cheers for that.

Sexynurse

Squats 40kg 3 x 6

RDl 35kg 3 x 8

inverted row 3 x10


squats felt strong good and deep

Sexynurse

Hadent training in a week due to work schedule so felt weak in gym today...

Bench

20kg x6
30kg 2 x3

felt **** so just went to 25kg for 6

Circuit of

Bent over row 25kg
lat pull down L10
low cable row L8 } all x 3

Ab circut.

bench was bad dont know what happened strength just wasn't there today.
everything else was fine.

looking forward to deadlifting Tuesday.

Sexynurse

Today

Deadlift

20kg 1x8
40kg 1x6
50kg 1x1
55kg1x1
60kg 1x2

https://www.youtube.com/watch?v=COuvp4imFPU

55kg 1x5

All above done fine was able to keep everything tight.

RDl

35kg 3x8

front squat

20kg 3x6

first time doining front squat was hard but felt good. really hit quads and core.

Hanley

Deadlift's about a million times better this week. Good work!!

Try to get your hips down a little bit more at the start and you should get a better drive off the floor.

Sexynurse

Thanks Hanley.


Today was practicing for galway city gym superstar challenge on saturday.

the womens one is

3 min treadmill incline 5
25kg bench 1 min
3 min Rower L7
Assisted pull ups 1 min
1 min sit ups

So far only 3 girls have signed up so i think im in with a chance!
____________________

Bench
25kg - managed to get 24 reps in 60 seconds i tought this was pretty good?!

Did 3 min on treadmill too at L5 incline was easy.

bi curls 8kg 3x8
tri push down L5 3x8

______________

couple a vids from yesterday

Rdl's 35kg

https://www.youtube.com/watch?v=q4HNTRPiNpI

Front squats 20kg

https://www.youtube.com/watch?v=bvqSPvgHt0c

Sexynurse

did superstar challenge in galway city gym.


sooooo hard, still too wrecked to even log this properly long story short i wish i had done better but i did my best considering i was up against girls training a lot longer than me.

3 min treadmill - ran at 14
Bench press 25kg 1min - 15 reps
ergo L7 3 min - got 700 meters
situps 1 min - done old school feel under something comining right up did 20
assisted pull ups 1 min - 12


Im going to go collapse now...............

Sexynurse

Back squats:

20Kg 1x8
35Kg 1x3
45kg 1x1
50kg 1x1 ....My 1rm...Very tough but i held my form well and went below paralell!
35kg 3x8

Front squats:

22.5Kg 1x6
2x8

RDL:

35Kg 3x10

Interval training on spinning bike.... 30secs on, 30secs off for 7 rounds!!

Hardest session in my 2months training...legs were shaking after!!...felt good!

Sexynurse

Circuit x3 rounds:

25Kg x10reps
Lat pull down L11 x10reps
Cable tricep push downs L5 x10reps
Bicep curls 8Kg x10reps each arm
Crunches 10Kg x20
Reverse crunches x20

7 rounds intervals on spinning bike!

Sexynurse

1 set of cable crossovers to warm up 1x12 L2

Bench
30kg 1x4
25kg 3x10

D.B. flys
4kg 3x12

Curls 8kg 3x8
21's 4kg 1 set

10kg situp x 10
4kg reverse crunch x10
L10 ab pulldown x10 } circuit x 3

Sexynurse

Deadlift
20kg x8
30kg x5
50kg 3x8

Bent over row
30kg 3x8

lat pull Down
L11 3x10

Tri Push down
L6 3x8
L4 1x12 (drop set)



Deadlift felt strong, had two people watching me and both said technique was perfect!! I think id be good for 70kg 1x1.

A friend a mine Dave Foster a power lifter i work with (some of the power lifters here might know him) is trying to convince me to compete in next power lifting comp ?!?!?!
I don't think i'm anywhere near strong enough yet for anything like that.

current weight:60 kg
guesstimated 1rms as of this moment
squat: 55kg
Dead: 70Kg
Bench: 35kg

Sexynurse

D.B. flys 2kg 1x15

Bench 20kg 1x6
27kg 3x12

Inverted rows 12 10 8
Curls 3x10

Above pair superset.


Thats all, did some abs yesterday, was going to do legs yesterday too but felt sick and weak when got under bar so just left it.

Sexynurse

Have been busy with work and stuff last week so didnt have time during week log.


wednesday 6th

Did a modified metcon that g86 did while back!

Pushups x10
Squats x20
Crunches x25
R.Crunches x25

7 rounds in 17:27


Friday 8th


Rdl's 40kg x 6
Inverted rows x 10
Back extentions x 15

4 rounds of above , finished with 5 min on bike


Today Sat 9th

Bench
20kg x6
27kg 3x6

band tri push down 3x15

Tri finisher

tate press x10
tri extentions x10
close grip bench x10
dips x 3

Done above for 1 round used 4kg dumbells for all excercises.

5min on bike after.

G86

Sexynurse wrote: »

Have been busy with work and stuff last week so didnt have time during week log.


wednesday 6th

Did a modified metcon that g86 did while back!

Pushups x10
Squats x20
Crunches x25
R.Crunches x25

7 rounds in 17:27


Friday 8th

Class stuff Just so you know for next time, the idea with that one is to do as many rounds as you can in under 15mins. The last few mins of crunches are a pure killer aren't they!

Sexynurse

G86 wrote: »

Class stuff Just so you know for next time, the idea with that one is to do as many rounds as you can in under 15mins. The last few mins of crunches are a pure killer aren't they!

Ill try that next week so !

Friday 15/01/10

Bench 27kg x10
Lat pull down L11 x10
Bi Curls 6kg x10
tri push Down L5 X10

} x done as circuit 4 rounds


Today Sat 16/01/10


D.B. Squats (each hand) 6kg x12
Kettle bell swings 12kg x12

Done for 5 rounds as fast as possible. Time: 5:50

Really hard only stopped twice for a few seconds to get water legs like jelly after.

Russian twists 8kg 3x12
Reverse Crunches 4kg 3x20 } suppersetted