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Post by alt204 on Jan 20, 2010 0:41:01 GMT -5
Hello! My name is Amy and I am 22 years old, 5'4" and 120lbs. I have been lifting since September 2009 and have been doing the Madcow 5x5 routine. I lift to get stronger and healthier, and maybe even compete sometime in the future.
Here are my lifts so far (numbers in log will always be in lbs): Squat 135x5 Bench 75x3 Deadlift 225x1, or 205x3 Military press 60x2
I would like to get as strong as I possibly can and will use this log to keep track of my progress. I am still new to this, and any suggestions will be greatly appreciated.
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Post by Ed on Jan 20, 2010 10:46:51 GMT -5
Welcome to the forum Amy. There are a lot of knowledgeable lifters on this forum me not being one of them but don't hesitate to ask any questions. I remember the first time that I competed and after that I was totally hooked, you have some great numbers already. My only advice to you would be that before your first meet that you could get together with some of the experienced lifters to run you through what is required to have a lift passed at a meet or read through the IPF rule book. Good luck in your training.
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Post by Eds Mom on Jan 20, 2010 16:50:17 GMT -5
Welcome Amy. Just to let you my son Ed looks a lot like Brad Pitt. Ed's mom
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Post by Harv on Jan 20, 2010 20:00:54 GMT -5
Amy You are using the Madcow 5x5.Just to let you know Bill Starr came to Winnipeg in about 1969 and we lifted in a contest together.It was actually written up in the magazine he wrote at the time.If you can make out come to the contest on Feb 6 at Wing 17 Base. Harv
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Post by alt204 on Jan 21, 2010 13:17:51 GMT -5
Thanks for the warm welcome, everyone! I'll definitely come out before a meet one day, but I unfortunately won't be able to attend the February 6th one. I am dancer and have a performance that same day and time, but I'll try going to the next one. That's really neat Harv. Do you have a scanned copy of that article? I can't find anything on google. Thanks for the heads up, Ed's Mom, but I have a boyfriend already . LiftsBox Squat (light day) Military Press - 45x5, 50x5, 55x5, 60x2 Deadlifts - 135x5, 155x5, 205x3, 225x3PR, 240xF I was really aiming for just 225x3 today, but I tried some new things (bursting from straight leg, and doing a dip before the lift) and it felt pretty good. I think I could have gotten that 240, but the bar started slipping out of my hands half way up. I tried twice, but it just won't stay in my puny hands.
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Post by thebruce on Jan 21, 2010 15:42:27 GMT -5
Attempting double your BW after a PB triple at 225,way to go. No lack of Moxy there. Work on the grip and you will get it.
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Post by McLifter on Jan 21, 2010 22:26:31 GMT -5
Welcome aboard Amy! Nice lifting! I'll mention that you are on the board to Mrs McLifter and see if she will impart some of her Powerlifting wisdom with you as well.
McLifter
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Post by alt204 on Jan 25, 2010 1:08:16 GMT -5
Thanks a ton guys! I'll take any advice you can offer.
Lifts Bench - 55x5, 60x5, 65x5, 70x5, 75x4PR Pullups (negatives) - I did 5 before I got tired. Maybe I shouldn't have done this after benching. Box squats - 65x5, 90x5, 115x5
Not a good box squats day. I did all my lifts in a weird order and split up lifts at different times and had too long breaks. I'll start again next Friday.
I'm thinking of doing sumo deadlifts instead of standard. I keep hearing my form is a little wide, so maybe I'll like sumo better.
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Post by McLifter on Jan 25, 2010 20:58:04 GMT -5
Sumo is more technical than conventional deadlifts. The bar does not come off of the floor with the same speed as Conv. but the stroke is shorter and it works very well for a lot of lifters.
McLifter
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Post by thebruce on Jan 26, 2010 17:09:38 GMT -5
Nice another PR way to go Kid(Ihave a daughter older than you) I like to do some PU before I bench seems to help to fire up the back. Lots of programs out there toute the idea of training antagonist muscle groups so i think some back with your BP WO is a good idea.
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Post by alt204 on Jan 27, 2010 1:00:38 GMT -5
That's good to hear, McLifter. I've decided to tweak my routine a bit, but I'll try the sumo in the very near future.
thebruce, thanks for the advice, but what does PU and WO mean? I've figured that BP is bench press, and PU is pull ups or push ups? WO I have no clue.
Lifts Box Squats - light day Military press - 45x5, 50x5, 55x5, 60x1 Deadlift deficits (about 4 inches off the ground) - 115x5, 135x5, 135x5, 155x5
Does your back have to be totally straight/arched when doing deadlifts? I know mine is not, my back curves a bit when doing them.
I'm thinking of going back to starting strength and fixing all my form.
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Post by thebruce on Jan 27, 2010 10:36:03 GMT -5
Pull UP PU Work Out WO Keep up the good work!!!!!
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Post by McLifter on Jan 27, 2010 17:23:05 GMT -5
This is an excellent idea. If your back is rounding out during the heavy pulls you need to back off of the weight and address the weakness.
Upper back can be hit very well with chins, Power Cleans, Snatches, Bentover Rows and some cable rowing to pump things up and flush out some lactic acid build up from the heavier stuff.
Abs, Abs, Abs......................work on your core with weights and get the midsection stronger. This will support your lower back and improve your overall lifting capacity.
McLifter
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Post by alt204 on Jan 31, 2010 15:18:38 GMT -5
I'm starting STARTING STRENGTH!
Box Squats - 95x3x5 Bench Press - 65x3x5 Deadlifts - 135x5
So far it's boring and too easy but I'm sure that will change once I start adding weight. I'm making sure my back is not rounding, and fixing my box squats.
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Post by alt204 on Feb 3, 2010 2:27:40 GMT -5
Box Squats 100x3x5 Military Press 50x3x5 Rows 55x3x5 Assisted pull ups -50x3x5
I also did some ab work along with the pull ups like you guys suggested (thanks thebruce and McLifter).
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