Barbell Deadlift Goal...DONE!

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  I am not always thinking the best early in the morning and sometimes have some adding issues when working with the weights.  If you ever see me just standing there at the gym it is because of 1 of two reasons:
  1)  I am resting or 
  2)  I am trying to count up the weighted plates...and trying really hard not to use my fingers as I am counting.  :)
  
  
  Last week I thought I had hit one of my goals.  I came home, added it up and realized I missed the goal by 10 pounds because I didn't add right.  I was a little bit on the bummed out side but decided that I would work on this goal again next week and would just accomplish it then.  
  
  
  Today I was working on the barbell deadlift.  I was adding weights and thinking that I was still under my goal...but it really felt heavier than last week.  My mind was telling me that I had more weight to add on based on my calculations but my body was trying to explain that it was lifting some heavy stuff already today...maybe even more than last week.  As I was recounting again to figure out where I was at for numbers I realized that I had already made my goal.  No wonder it felt so heavy!  I was pretty excited...and then realized that I could do more...so I threw on 10 more pounds.
  
  
  I've been working for over a year to reach this point.  Today was a good day!  Now...what should my next goal for deadlifts be?  
  
  
  Here is what I did today for my workout:
  
  
  Cycling (stationary):
  • 0:07:00 || 2.5 mi (+95 pts)
  • 0:05:00 || 1.5 mi (+41 pts)
  • #1 warm-up. Increased resistance every minute to number 9 #2 after my workout...just a nice big climb at a constant pace as the resistance increases
• Woodchoppers:
  • 40 lb x 10 reps (+26 pts)
  • 40 lb x 10 reps (+26 pts)
  • 40 lb x 10 reps (+26 pts)
  • used a 40 pound dumbbell
• Goblet Squat (dumbbell):
  • 20 lb x 10 reps (+40 pts)
  • 20 lb x 10 reps (+40 pts)
  • 20 lb x 10 reps (+40 pts)
• Barbell Deadlift:
  • 145 lb x 5 reps (+91 pts)
  • 165 lb x 4 reps (+96 pts)
  • 185 lb x 2 reps (+81 pts)
  • 185 lb x 2 reps (+81 pts)
  • 195 lb x 2 reps (+87 pts)
  • :) Number 3 wasn't great form so I rested, put on a great song and did it again.
• Push-Up:
  • 10 reps (+19 pts)
• Running (treadmill):
  • 0:01:00 || 0.1 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6.5 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 6.5 mph (+12 pts)
  • 0:00:30 || 0 mi || 3 mph (+5 pts)
  • 0:00:30 || 0.1 mi || 7 mph (+12 pts)
  • 0:01:30 || 0.1 mi || 3 mph (+5 pts)
• Dumbbell Step Ups:
  • 20 reps || 8 in (+36 pts)
  • 20 reps || 8 in (+36 pts)
  • 20 reps || 8 in (+36 pts)
  • workout #1 with The Journey www.smallchangesbigpicture.wordpress.com
• Crunch:
  • 5 reps (+5 pts)
  • 5 reps (+5 pts)
  • 5 reps (+5 pts)
  • workout #1 with The Journey www.smallchangesbigpicture.wordpress.com
• Body Weight Lunge:
  • 5 reps (+7 pts)
  • 5 reps (+7 pts)
  • 5 reps (+7 pts)
  • workout #1 with The Journey www.smallchangesbigpicture.wordpress.com

The Resolution Poundage

New Year Resolutions...they are here and that usually brings a massive amount of people to the gym for the first (or second...or third) time.  Want to know what is going through the mind of someone who is at the gym almost everyday when the New Year starts?  This status update from Facebook pretty much sums up a lot of the comments that ran through my head the last few days in anticipation for the flood of people running to the gym to burn off their resolution poundage.  This post was from a woman who has a powerlifting site:

I see a lot of people complaining about their gyms being bombarded by "Resolutioners" this time of the year. Most of the new gym members go immediately to the cardio room and never leave, so that doesn't affect me one bit. A few more will venture into the weight room, some knowing what they are doing and some not, but very few will "risk" stepping foot into the powerlifting room because it is too intimidating. It's not a place for beginners. I understand that, obviously.

I always try to bring more people into the Red Room (our pl room) and introduce them to powerlifting. But I have got to admit, this time of year a big part of me is pretty happy that my monolift and deadlift platform are safe from the Resolutioner-abuse and that I can go about my business throwing weights around without fighting for space. On that note, my clients will probably find themselves in the Red Room a little more often to get away from the crazy crowds.

Point- powerlifting! :)

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• Jane Monfre and 22 others like this.
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  Ann Sinnott People should stop complaining and be happy and proud of the American's deciding to break the stereotype of being lazy and fat and instead heading to the gym. Everyone had to start somewhere.. including those of us that have been in the weight room for years.

  46 minutes ago · Like · 2
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  Anthony DelMonaco We are happy people are trying to get into shape. The problem is they have unrealistic expectations for their weight loss. You're not losing that muffin top as fast or as easy as it went on. If you lose it fast I'll be willing to be it isn't staying off for long either. Us powerlifters take our sport pretty seriously, between training, diet and sleep(ok 2 out of 3 isn't bad). We know how hard it is to gain/lose and a lot of us have been around long enough to know what works and what doesn't work. If this whole process were easy everybody would be 5% body fat, benching 495 and deadlifting a Fiat, the reality is that fitness isn't easy. It takes hard work, dedication and plenty of sacrifices to get results and even more hard work, dedication and sacrifices to maintain those results. We're glad people are trying but after 10-15 years of seeing the New Years Resolution crowds coming and going, we know that after 3 weeks the gym will be back to normal and the resolution crowd will be back to the couch and a bag of Cheetos.

  35 minutes ago · Like · 3
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  A Healthy Obsession- Clean Eating, Personal Training & Powerlifting Unfortunately I've seen too many people go back to the gym every January, trying to "break the stereotype", but then they stop and end up enforcing the stereotype that Resolutioners have in the first place. Some people stick with it and continue to be motivated and determined to reach their goals in a realistic manner, but more only stick around for a month or so. Everyone starts somewhere, and hopefully they only start *once*

  29 minutes ago · Like
• 

  Stacie Glaze-Mow Idiots at my gym use the power rack for chin ups.....grumble.

  26 minutes ago via mobile · Like · 1
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  Keri Garza Going at 2pm = empty 

  22 minutes ago via mobile · Like
• 

  Ann Sinnott Wellllll, I was one of those new years resolutioners last year, and am now training for the crossfit open and in better shape than I was when I was playing 4A soccer in college. I never powerlifted seriously before and I am now in the gym at least five days a week and lifting more than half the guys around me. So yes, many fail, but I am proof that with the right encouragement and not being surrounded by people who believe you'll be done with the gym in a month (cough cough)... It can be done. So no Anthony, I never ended up back on the couch and I can't remember the last time I ate something such as Cheetos. But yeah, damn those new years resolutioners and their stupid goals! 

  10 minutes ago · Like

If you are one of those who are trying to stick with a gym schedule or have some resolutions in regards to getting healthier...stick with it!  

I am not a professional in any way but I have been one of those that have been at the starting line with the goal in my mind and I have seen success.  I have been one of those who wasn't sure what to do at the gym and who was scared to venture into the weight area (petrified would be a better word to describe it).  I have had others start along with me and have seen their struggles and battles of willpower vs. comfort.  

If you have any questions feel free to send me a message or make a comment.  I'd be happy to help and keep you accountable so you don't go back to sitting on the couch eating Cheetos.  :)

Updated Goals

Recently I wrote an e-mail to a friend that has been really working hard at the gym.  Her arms are more defined and toned, she appears to have lost a lot of weight but the scale is playing it tough with her and not wanting to move.  We talk a lot about what we have done or did at the gym that day but not really about goals.  So...I shared my goals with her and was curious what her goals were.  Here is what I wrote:

I have long term and short term goals. I hope at some point I can make the long term goals but they really are far away...like a year, two or more. The short term ones help me get to those goals. 

One of mine is being able to do 1 chin up without help. I am about 80 pounds away from that. I know it will be over a year before I can get to that but I am trying. I will get there at some point.  

I also want to be able to deadlift my weight. I am about 40 pounds away from getting to *** (I can't tell you my weight :)  . I've started using the big, big bar that weighs more so I am doing those out in the big area. These are so tough but I can do 155 pounds at 10 reps so I can probably get to 170 at one rep if I tried, maybe more. I don't want to hurt my back though trying to go too high if I'm not ready for it.  (Just this morning I did 175 pounds at 6 reps...so, time to reset that short term goal and realize the long term goal may not be that far off anymore)


Push Presses. I can now do 50 pounds easily. I do need to go to 60 pounds probably next time. I would LOVE to be able to push press 80 pounds by Christmas. That would be so cool  (That's a big goal for me...I have not tried to do 60 pounds in about 2 months but I will try next week)

The problem with these (the above goals) is that the weights are getting heavier so I am having to stay out in the big area. Carrying those weights to other rooms is not only heavy but also pretty ridiculous.  This means that I know I am getting stronger but that I am also having to face those insecurities of being around the men. 

Hip thrusts.  I do want to be able to get to 100 pounds with the shoulder hip thrusts. So far I have done 60 pounds.  I have done 225 pounds just doing the thrusts while my shoulders were on the floor (I actually told my friend I did 255 but I was wrong...I might have to see if I can actually do that now since I told her the wrong amount). The shoulder ones are harder but they really work your butt! If you want your butt muscles to get toned...do those.

Generally...I want to make sure that I am staying balanced with my training. Example...I know I can lift heavy with my legs. I did 298 on the leg press the other day. (328 this morning!) My hamstrings though...not as strong. I need to make sure I am doing something for the front side and the back side of whatever I am working on if I choose to do something other than what is on my planned workout.  

Protein...yes, it is important! The days when I lift and I make a protein smoothie for after the workout I can totally tell a difference. Hardly hungry all day. At supper though I think I need more protein. I am so hungry then, I eat lots of good stuff but then I am hungry an hour later or less.  It is almost like clockwork.  I need to figure that out and see why.  Maybe I need to eat more during the day?  That is one of my short term goals...figure out this eating this and get that protein in.


One of my other goals is to just not fall on the treadmill.  I've done enough of that.  :) 


I am off from the gym for a few days.  Chris is off with Sid to a missions trip until Sunday night...so no gym for me while he is gone.  I will also be heading to my hometown for a wedding this weekend.  Should be fun!  I thought about trying to run outside while I was there but I know that they have snakes.  :)  I am going tonight to pick up a few special items for one of my friends...Tabby.  I am excited to try a few new things that I can do at home with kettle bells.  I'm thinking I may even have an early morning workout on my deck...with my coffee right next to me. 

"I accomplished a goal!" Jessica's Journey, February 1st

Why set goals?

I was reading a few different websites that  talked about goals and why they should be set.  One comment that I found, which I thought was just hilarious but also very true, was the following:
"Without goals, we are just like a headless chicken running around a field without anything to aim for. A goal will help to provide us with guidance and direction and help us move forward in life."    source

A few weeks ago I set a goal to lift 200 pounds of weight with the glute hip thrust.

I had one thing in my mind when I went to the gym.  Put 200 pounds of weight and lift it.  I wanted to complete this goal today and was going to try as hard as I could to accomplish this goal.  The last time I did this exercise I got to 170 pounds.  Adding 30 more pounds was a stretch and I wasn't sure if I could accomplish this goal today.  If I couldn't reach the goal today, that was ok.  I would just try again the next time.

Today, I did it!

Now I am working on the next few goals that I have:

• do a SLDL or RDL of 200 pounds.  I have a bit to go on this still but I will get there.  Today I did 140 pounds on the SLDL.  Slowly but surely I will reach this goal too.
• keep track of my foods on www.myfitnesspal.com for one week straight.  I have not done very well with this lately.  Eating healthier is probably one of the hardest things that I have done.  I would much rather lift weights all day than keep track of what I am putting in my body.  Maybe it is the accountability part, maybe it is the fact that I am just lazy and don't want to do it (that's part of it) or maybe I think I'm hiding foods that I'm eating if I don't write them down.  Overall I know that I'm trying but some days are just tough.  My days are not usually quiet with my lunches and snacks all ready to go for the day and me sitting quietly at a desk or cafeteria.  Sitting down happens rarely during my mornings.  I usually need something that I can grab fast because fast is what I have time for.  Healthy foods that are fast require preparation for some and others that are just easily accessible.  Adapting to these changes is hard and is a challenge!  I will make this goal though.  Baby steps though...one at a time so I can make these changes my lifestyle.  Gradually switching out foods, eliminating certain yummy things that are my favs and getting rid of some things for good...baby steps.
• I have been working towards one specific goal for over much more than a year now and the reality is hitting me that I will soon be reaching this goal as well.  I will be jumping up and down when it is accomplished.  I don't share this goal though with many so it is a secret for now.  

A great article by Jen Comas Keck talks about "eating an elephant".  People set goals and want to change the world and think that they need to change absolutely everything all at once.  This behavior will last a short time, but soon...all the bad habits come back, little by little.  

I have big goals for myself but to get to those big goals I first must make smaller goals.  Accomplishing the little goals gives me more momentum to finish strong and achieve what I have been working towards.  

An example of this is the glute hip thrust exercise.  I've seen videos of women that are a lot smaller than me lift 400 lbs.  My goal is 400 lbs.  To get to that big goal I am making smaller goals...200, 240, 280, etc.

What is one big goal that you have?  What are the smaller goals that you need to put in place to reach that big goal?

Jessica's Journey...December 6th

What can I write about today...

Goals.

I see 2 days left of phase 2.  2 days!

Phase 2 has really pushed me and I can't say that I have enjoyed every minute of this week (and it's only Tuesday).  The exercises aren't horrible but they aren't easy.  I think the biggest thing is just increasing how many times I am doing each exercise.  I get to the amount of reps that I did last week and I can just feel my muscles screaming at me to stop at that same number.  Well, guess what?  Jeff didn't write down 12 corkscrews this week...I am up to 14.  Everything is increased!

One of my goals is to get into a certain pair of pants that I have in my closet.  I am getting closer and closer to being able to wear these.  They are capris though and since we have a few inches of snow on the group these will be staying in my closet for awhile.

I am currently thinking of what other goals I need to set for myself.  At the moment I have no idea what goals I should put in front of me...besides what I want to wear.  I have a few things in mind for goals but that is has far as I have gotten...just in my mind.

Time for bed.  I have a long workout in front of me in the morning.  This one is my favorite (well, some of it is) out of all the days so that does give me a little motivation to finish.

Funny...I'm watching The Biggest Loser right now (shocker!) and some of the exercises they are doing are ones that I do.  So cool to see other people doing what I do.

Today at the gym...I did a little bit of running.  Last night I was really wanting to run when I got to the gym and not attend spin class.  I haven't been able to run for a bit since I was sick.  I have no idea where the urge to run came from but it was there.  And then I woke up this morning.  Why did I want to run again?  I still did and I had a good time doing some intervals on the treadmill.  I went just over 2 miles and felt great!  I didn't cough uncontrollably like I sometimes do and that was probably the best feeling of all.

Jessica's Journey...December 5th

When I think about quitting I will read this to myself.

When I get to my goal I will be reading this out loud for anyone to hear.