New PR, boo yeah!

[cuppa]

:bunny:...I just did 175 lbs deadlift!! It's about 1.4 of my bodyweight :bunny:

 

So excited, in mid January when I first started, I could only lift 65# .

 

Feeling stronger each day!

[USMCHokie]

WOOT! Congrats!

[tman666]

Nice job! Did it come up easily or was it a grind?

 

I think you should post a video or something when you get 225.

 

Again, congrats!

[cuppa]

Nice job! Did it come up easily or was it a grind?

 

I think you should post a video or something when you get 225.

 

Again, congrats!

 

Well, originally, I told my cf trainer of the day (she's awesome btw) that I just want to attempt to do 145 this time (because my PR was 135 before).

 

So then I did 145 and was OK. She (the coach) started talking to a skinny dude (he's probably 5'2 - 120 lbs, but he's a Jiu Jit Su guy so he's skinny but fit). This was his first crossfit session and I think he lifted 2 times of his bodyweight. So while my coach was talking, I listened to her tips (like how to stick my butt out so that I could rest all my weight on my heels when I pull, of course strong abs/good form as always).

 

So ok, I thought I should try 155, why not? I did it while she was looking at me. She said...way, that was too easy and then she just added extra 20 lbs on my bar . I was scared that I might break my back or something so I rested for a min or so and then lifted. It was OK, not like some guys who had to scream or some like that, but I can feel it that I was stretching myself. I don't think I could do 185, also because I was still sore from my kickboxing the day before too!

 

I think I could hit 2 times body weight, it seems like an attainabel goal to me. Also, I hate when some people look down on me because I was small. There is this woman who doesn't want to share rack with me because she said she lifted heavy (well her shoulder press is 58 and mine is 53, I really don't think we are that difference). Last Tuesday, one guy asked me if I know that I put 53 lbs for shoulder press, I said "yeah, why?" and he said "well that's heavy" and I said "I just lifted it a while ago" and he backs off. Oh well, I guess being underestimated is motivating in some ways.

[tman666]

Well, originally, I told my cf trainer of the day (she's awesome btw) that I just want to attempt to do 145 this time (because my PR was 135 before).

 

So then I did 145 and was OK. She (the coach) started talking to a skinny dude (he's probably 5'2 - 120 lbs, but he's a Jiu Jit Su guy so he's skinny but fit). This was his first crossfit session and I think he lifted 2 times of his bodyweight. So while my coach was talking, I listened to her tips (like how to stick my butt out so that I could rest all my weight on my heels when I pull, of course strong abs/good form as always).

 

So ok, I thought I should try 155, why not? I did it while she was looking at me. She said...way, that was too easy and then she just added extra 20 lbs on my bar . I was scared that I might break my back or something so I rested for a min or so and then lifted. It was OK, not like some guys who had to scream or some like that, but I can feel it that I was stretching myself. I don't think I could do 185, also because I was still sore from my kickboxing the day before too!

 

I think I could hit 2 times body weight, it seems like an attainabel goal to me. Also, I hate when some people look down on me because I was small. There is this woman who doesn't want to share rack with me because she said she lifted heavy (well her shoulder press is 58 and mine is 53, I really don't think we are that difference). Last Tuesday, one guy asked me if I know that I put 53 lbs for shoulder press, I said "yeah, why?" and he said "well that's heavy" and I said "I just lifted it a while ago" and he backs off. Oh well, I guess being underestimated is motivating in some ways.

 

It's better than being overestimated It sounds like the dude was doing a little too much talking and not enough lifting.

[cuppa]

USMChokie & Tman666,

 

Could you help me designing a program for beginner for deadlift?

 

So I just finished kickboxing. The past 2 weeks have been good for me as I think people noticed how fit I have become since I first started. So 2 of my kickboxing partners asked me what has changed. I told them that I think I have stronger abs (for example I can do bridge hold for over 5 mins now). So they are all interested and even want to join crossfit with me but the distance is an issue (it's about 45 mins drive to the gym from where I work).

 

 

So I told them that I can do weight lifting with them after kickboxing. I will watch their form and we can do this slowly. So we are going to do this next Wednesday.

 

So here what I'm thinking:

 

1. 1st week:

-> Watch their squat forms (agains the wall)

-> Practice with the dow for the overall forms

-> Do 5 * 5 reps warm ups (maybe with 45 lbs bar) for a starter

 

2. 2nd week:

 

-> Practice with the dow again

-> Warm Ups 5 * 5 with 45 lbs bar

-> Add 20 lbs (65#) for 3 * 5

 

3. 3rd week:

 

-> Warm Ups 5 reps with 45 lbs, 5 reps with 55 lbs, 5 reps with 65 lbs.

-> Find out one max rep

 

Then we can start doing 5 - 3 - 1 program. What do you think? Also, do you have a good youtube video that I can share with them that is showing a proper deadlift?

 

Thanks so much!

[tman666]

Well, 5-3-1 is as solid of a strength program as they come.

 

What are their ages and lifting experience? Have they ever done squats, deadlifts and bench press? Some people have never had the pleasure of learning how to properly do these with barbells (i.e. a smith machine squat doesn't count).

 

Also, what are their goals? If they're looking to increase their strength on the 3 main lifts (squat/DL/bench), then 5-3-1 is great. However, if they're looking to get better conditioned for kickboxing, they might consider doing something more along the lines of General Physical Preparedness (GPP) work. This could all be done with bodyweight exercises such as squats, squat jumps, burpees, push ups, pull ups, sprints, lunges, etc. Heck, you could get a big-ass tire and some sledge hammers and do tire flips and hammer hits. Car push sprints are also awesome.

 

You could also do a combination of the two where they do 5-3-1 two or three days a week, and then you do GPP with them after kickboxing.

[cuppa]

Well, 5-3-1 is as solid of a strength program as they come.

 

What are their ages and lifting experience? Have they ever done squats, deadlifts and bench press? Some people have never had the pleasure of learning how to properly do these with barbells (i.e. a smith machine squat doesn't count).

 

Also, what are their goals? If they're looking to increase their strength on the 3 main lifts (squat/DL/bench), then 5-3-1 is great. However, if they're looking to get better conditioned for kickboxing, they might consider doing something more along the lines of General Physical Preparedness (GPP) work. This could all be done with bodyweight exercises such as squats, squat jumps, burpees, push ups, pull ups, sprints, lunges, etc. Heck, you could get a big-ass tire and some sledge hammers and do tire flips and hammer hits. Car push sprints are also awesome.

 

You could also do a combination of the two where they do 5-3-1 two or three days a week, and then you do GPP with them after kickboxing.

 

No lifting experience. In our kickboxing, we did tough conditioning too so we did all those circuits with dumbbell (like 10 lbs kettlebell swings, burpees, push-ups, surfer, scissors etc).

 

Our kickboxing is handdown the best circuit/cardio training, it's like P90X times 5. Example today, our drill is 5 round kick, 5 burpees (5 mins each);5 front kicks, 5 burpees (5 min each), 10 knees, 10 burpees (5 mins each); then we 1 - 10 punch combination with 3 session of 2 min burn out sessions (fast). We also do push-ups and others (probably 100 push-ups) and lunges. Our coach used to be a professional boxer/Muay Thai Kickboxer, so he's tough and our drill is a very typical MMA conditioning drills.

 

So at some point, my teammates, they couldn't do burpees anymore.

They have to crawl to get up from the floor (to be fair, we probably did 200 of them today). While for me, I can keep up and still do 6 inch jump at the end each time and I had to wait for them to finish so I had to high knees before I can resume my kicks.

 

I guess here is the thing. I was the worst before because I joined in January while they have been doing this for years/months. When I first did the class, I was shaking even 2 hours after the class and had to stop a few times. So now, in 3 months, I surpass them so they are curious what I have done differently.

 

I thought maybe the difference is the strong abs and that because of deadlift. I could try to alternate squats, deadlift, and military press too.....but we do a lot of squats (full squats, half squats, quarter squats) in the kickboxing too (without weight though). that's the reason I skip Monday crossfit because it focuses on Squats and I've done way too many in a week.

 

Overall goal is unfortunately vanity , they want to have flat, strong abs, nice butt, well sculpted shoulder/arms. Kickboxing does that to some extends but not enough I think. Also, obviously, better stamina is a huge plus so they can do proper burpee without feeling like passing out or crawling at the end.

 

So what do you think? they are fit. In addition of doing kickboxing 3 times a week, they do Yoga, spin class, and others. But no weight lifiting so I thought maybe that's the difference.

[cuppa]

oh....about the age, one is early 30s, the other one, I'm guessing, she's is in the 40s.

[tman666]

Well, I completely agree with you. If they want to be in better shape, and if they are looking for "sexier" looking bodies, they should start strength training in addition to the conditioning sessions you guys are doing in kickboxing. I think doing 5-3-1, or even a basic 5x5 (see Bill Starr or Stronglifts.com) 2 or 3 (preferably 3) times a week would be best, since it's a lower volume approach and would allow for more recovery.

 

Their diets are going to have to be pretty clean for any sort of body transformation (aesthetically speaking) to take place. I'm no expert on how to get women bikini bodies. I do know that they'll have to watch their diets closely though (more closely than a man would). It's harder for women to lose fat for a variety of physiological reasons, primarily hormone related.

 

It sounds like they probably are in pretty good cardio shape, but that their muscles are getting fatiguing much earlier than yours because of your strength that you've obtained from lifting weights. Stress to them that the stronger they are, the more work capacity they'll be able to build up to. This, in turn, will allow them to burn more calories and lose fat.