Sickness returned to the G household once again, and I used it as another excuse to avoid working out.
Workout #7 Results (Wednesday, May 13)
Squats: 3 sets of 5 reps with 35 pounds
Bench: ??? (I don't remember)
Dead Lifts: 1 set of 5 reps with 45 pounds
Workout #8 Results (Thursday, May 21)
Squats: 3 sets of 5 reps with 45 pounds
Overhead Press: 3 sets of 5 reps with 15 pounds
Dead Lifts: 1 set of 5 reps with 55 pounds
In my most recent session, I graduated from using the 15 lb training barbell to a standard 45 lb barbell for my squats. It will be several more workouts before I can make the same upgrade while doing overhead presses. I had a decent form once I made it to the 3rd set of reps for my overhead presses. However, my husband was not satisfied with my progress and I will keep lifting the same amount of weights for my next session.
My flexibility is improving, but my form is stagnating or even worse degrading. My bench form Wednesday was mediocre. I need to improve it before upgrading to heavier weights. I skipped Friday's workout. In Monday's workout my squat form degraded. (I think this was fueled by my show-off pull up prior to workout.) Instead of adding weights to the barbell, I was instructed to do 3 reps of 10. I will continue to do this until my squat form also improves. Monday's overhead press form was also terrible. My husband said instead of lifting straight up, I was lifting in a "c" motion. My dead lift form was also lacking.
Note to self: No more pull ups prior to a workout.
Workout #5 Results (Wednesday, May 6)
Squats: 3 sets of 5 reps with 35 pounds
Bench: 3 sets of 5 reps with 20 pounds
Dead Lifts: 1 set of 5 reps with 45 pounds
Workout #6 Results (Monday, May 11)
Squats: 3 sets of 10 reps with 15 pounds
Overhead Press: 3 sets of 3 reps with 15 pounds
Dead Lifts: 1 sets of 5 reps with 45 pounds
I want to start tracking my weight. For consistency, I weigh measure my weight in the mornings. I am currently at 107 pounds.
Due to sickness within the household, I was able to avoid weight training for two weeks. While I enjoyed the excuse not to workout, I was also ready to resume the training.
Workout #3 Results (Monday, April 20)
Squats: 3 sets of 5 reps with 35 pounds
Bench: 3 sets of 5 reps with 20 pounds
Dead Lifts: 1 set of 5 reps with 45 pounds
Workout #4 Results (Monday, May 4)
Squats: 3 sets of 5 reps with 25 pounds
Overhead Press: 3 sets of 5 reps with 15 pounds
Dead Lifts: 1 set of 5 reps with 35 pounds
I lifted less today than I did my previous session. We agreed it would be best to ease back into lifting.
Noticeable Changes
My husband was surprised to see how much my form improved for my overhead presses. Last time, they were terrible! Holding the barbell has grown a bit more comfortable as well.
I've completed two workouts since beginning my weight training. Surprisingly, I am not experiencing much muscle soreness. My husband thinks I may not be lifting to my potential for two reasons: my inflexibility and my mental block.
I have a poor attitude while working out:
"I don't want to."
"It's hard."
"Do I have to?"
Basically, a lot of whining occurs. We feel this limits me. I think (hope) over time I will outgrow this. Due to my inflexibility, I was unable to perform low bar squats my first workout. I was able complete the low bar squats with good form for my second workout. Holding the bar felt very unnatural and unpleasant. I still have a lot of work to do on my stretching.
Instead of benching, I worked on overhead presses. My form was terrible. The biggest issue with my form is I did not keep the bar close to my body as I should have. I have work to do to improve it. My post-workout homework was to watch another Mark Rippetoe video. This time on presses. The whole "tilt your pelvis forward while keeping the back straight" thing will take a bit to get used to.
The video is below. This was a good explanation on how to perform the overhead press properly.
Workout #2 Results (Friday, April 17)
Squats: 3 sets of 5 reps with 25 pounds
Overhead Press: 3 sets of 5 reps with 15 pounds
Dead Lifts: 1 set of 5 reps with 45 pounds
Noticeable Changes
I noticed the muscles in the lower left back have gained some firmness. Additionally, I am able to pull myself up a little further with the power tower. Not a real pull up, but it is better than before.
I am chronicling my strength training adventures with this blog. I foresee a future where I become discouraged and ready to quit. I will be encouraged if I come here and view my progression. I also hope that my journey will encourage others.
The Starting Point
I am 5'5" and I weigh about 105 pounds. Thanks to scoliosis I have a bit of a curve in my spine. If you look at the top right photo, you will see my back leans slightly to the left. If you compare my lower back muscles, you will find the right side of my back is doing most of the work. The muscles there are firm, and on the left side a bit squishy.
Disclosure: Some of the links in the equipment section are affiliate links.
The Equipment
I am thankful I can workout from the comforts of my own garage. A little shy of two years ago, my husband started lifting weights. He recently became frustrated with the amount of time he was spending away from home to complete his workouts so he purchased a squat rack.
I am starting to lift weights for the following reasons:
I want a back that is in shape
I want to be stronger
I want to weigh more
My primary goal is to strengthen my back, evenly. I want to put the left side of my back to work. My secondary goal is to become stronger. I want to struggle less as I carry heavy objects. I will reach this strength goal once I am able to lift 75 pounds comfortably and I am able to complete two pull ups. For my final goal, weighing more, I hope I gain enough muscle weight to bring my overall weight to 120 pounds.
The Initial Workout
My husband has taken the role of my personal trainer. He has learned a lot in the past two years and I am really thankful I have his help. My homework prior before lifting any weights was to watch a video on how to low bar squats with Mark Rippetoe.
The video is below. This was a great demonstration on squatting properly.
So for my first workout, we were trying to figure out what I tested up to. The following are the results:
Squats - 20 pounds
Bench - 15 pounds
Dead lifts - 35 pounds
I completed three reps of 5 for the squats and bench, and one rep of 5 for the dead lifts. When I started my squats, it became immediately obvious that I am not flexible. I struggled with the low bar squat, so until I become more stretchy I will be doing traditional squats.
