Posted by Marianne in Articles, FAQs, Other, Questions About Training, Strength Workouts, Workouts | 39 Comments
Training Update and Video from 14/01/12
Hey all,
For about a month now, I have only managed to make the gym once a week for my Heavy Lifting days. Part of the reason was that my SI Joint and hip pain was stopping me doing as many Back Squats, Heavy Reverse Lunges and Sumo Deadlifts. I know that once I am in the gym, I find it difficult to hold back and stop myself going too heavy. So, I have been avoiding the situation for a while.
Instead, I have been doing my home workouts and, while my gym-based Squat and Deadlift figures have fallen (due to my pain), my upper body training is getting better 
When I do Pull Ups and Dips at the gym, I do weighted ones – and, although I am only doing this once a week, I can see improvements all the time. In addition I switched to the Conventional Deadlift and have really been focusing on form rather than MAX weights. For a change, yesterday I thought I would start to do Deficit Deadlifts, to increase the ROM and thus help increase my MAX weight (eventually).
Another pain in the hole consideration I have to make these days, is my level of exhaustion. Work has been extremely stressful and extremely busy and this has affected my strength and energy levels more than I realised. Instead of training after work, I now try and go straight to bed and get a longer sleep. I think this added recovery is good for me right now.
Yesterday, I managed to get some footage of my training highlights (I posted it on Facebook already, but thought I’d do a little write-up too).
In addition to what you see in the video, I did another set of deficits (which I totally forgot about). I did 80kg x 3 reps. I also did some Front Squats. The Front Squats were so unimpressive that I only did 3 “light” sets before getting annoyed with my left hip ( ? internal rotators) tightness and gave up! My Deadlifts felt solid and my Chin-Ups and Dips felt totally Badass 
I often find myself talking about my problems and difficulties, and while I know that can help people feel they are not alone in their struggles, I think it’s important to be able to recognise and celebrate WHEN WE DO A GOOD JOB! Not boastful, just happy at how far I have come. So this is what I am doing today
The Deficit DLs were new yesterday, so that was something good – my form was good and I was happy to stop at 90kg. Next time I will go for 80kg x 4 reps and 90kg x 3 singles.
Pull Ups (Chin Ups): This was a PR for reps. Last time I started with 5kg and managed a whopping 5 reps, but then only 1 rep with 7.5kg (due to fatigue). So on this occasion, I left out the 5kg and started with 7.5kg. Very happy with 3 sternum-to-bar-reps! After this I did one more set of Body Weight Chins x 6 reps – which is also pretty damn good.
Dips, oh beloved Dips – I totally rocked these (if I so say so myself) Achieving Repetition PRs on the first 2 sets and still managing to match my previous numbers with the 10kg plate. NICE!
After this I did 20 mins boring Cardio (yawn). Even though I tried not to let the “pot-belly” comment get to me … it has – so I am trying to be better behaved with my diet and a little cardio. I felt great after this session and am actually looking forward to doing Deficit Deadlifts again. And slowly build up my Squat strength again.
Although I have another workout filmed from Saturday, I thought I would share this little triumph with you, as it might help you all look POSITIVELY at your own progress; whether that is based on form, reps, or weight increases – have a little celebration today and let’s keep up the good work next week
Ciao for now!
Marianne
Intermittent Fasting:
Learn and Train:
Wooooowww…..your triceps¡¡¡¡¡¡ Big’s
Hi Marianne,
This is awesome!! Your numbers are really good, especially the weighted chin ups and dips. I think I need to work on my upper body strength, I really struggle with dips. At the moment I’m using resistance bands (any tips).
Anyway, I’m really glad your strength training is going well. Keep it up and as you said, sometimes we have to celebrate our achievement instead of moaning about the stuff we can’t do.
Have a good week.
Frances.
Frances, thank you! I guess, perseverance is what got me here. I have always had good upper body strength, but I really have been taking up these new challenges and working at them regularly. Bands are a great way to help, but remember to keep trying without them. I also found a little focused anger (at the bar) helps. It helps you keep your tension!
just wanted to say that it’s impressive how you continued your wkouts even after suffering from SI jt pain, which could be very painful. had the same thing happened to me only bilaterally & i was down for the count for an entire wk. just a suggestion, try to get adjusted by a chiropractor. your si joints may be locked up causing restrictive moment & inflammation. then stretch it out for a couple of days & you’ll be as good as new. just a suggestion
Thanks Bernal. I appreciate the advice. The inflammation in my SI Joint is actually caused by my Inflammatory Arthritis in that area, so no amount of adjustments and stretching help it when it flares up. Thank God, it seems to have settled for now
Cheers
Marianne
Awesome upper body strength Marianne I’m jealous my shoulder is slowing me up at the moment. I think anyone who pushes themselves in the gym or their sport always finds they have to train ‘around’ some annoying body part lol. I was appalled that you had received a pot belly comment OMG to be strong you need FOOD. When I have a ‘pot’ belly I’m stronger that a lot of men in the gym as soon as I lose it, my strength goes with it. You are the role model I want my daughter to look up to – not some airbrushed supermodel who eats bugger all and has no muscle on her frame. Because when you get to 47 muscle is like GOLD and if you have a pot instead of a keg your laughing
Haha, thank you Lynda! I totally agree with you. To pot with the “pot belly” hehe in favour of strength and muscle!
I am so jealous!!!!!
Pull ups are my new obsession, I even had a dream last week, I was doing loads and it was so great!!!Made me decide that the main focus of 2012 will be pull ups!!Make the dream come true, literally!!!(even cause I’m starting to lose hope on my other dream, you know, being a millionaire!LOL)
Please don’t tell me you just woke up one day, tried them and oh look at that I managed!
I read a while ago an article of Neghar Foononi about her own personal struggle with this evil beauty of an exercise, and it was soooo refreshing!Yes I’m not the only one struggling!And look at her now!
Ok, if you don’t mind me being nosey(if you do just ignore me), did the little hint work?Did you get the weighted vest for Xmas?I sort of did, unfortunately it’s under the skin and called fat!But I refer to it as weighted vest and say it helps me doing naturally loaded squats!
Stupid comment bloke should have a one to one with Bret Contreras, I’m sure he would defend your “honour” and that perfect C behind!That’s the one good thing of having two older brothers, I have received any possible evil remark on this earth, I am immune!!!Unfortunately though women tend to be the hardest judges, on themselves!It’s amazing,one wouldn’t tell a overweight friend that she’s fat, but in front of a mirror would think even worse of themselves!Not fair!
Congratulation of your PB, you should have like a little corner with them recorded, you know, just cause it’s good for the Ego!:)
Bye!
Sara
Great goal Sara. And, as always, your writing makes me laugh – you and your siblings
LOL!
No, I have not yet got my weighted vest. Still want it though! Think it would be a great addition to my home collection.
Oh, and I would like to think Bret would defend my booty, since his blog has helped in making it even more C-shaped!
OK DON’T LAUGH, HOW IS THE DEFECIT DL, DIFFERENT FROM A REGULAR DL?
Hi Tempest, did you see the plate I am standing on? I know the picture is small, but basically I am standing on a 15kg plate which makes me taller. This means I have to reach down further (increasing range of movement). When you do this (provided you have adequate flexibility), you’ll find regular DLs easier and this will help you increase your MAX weight.
Do you remember me posting Andrew’s Video on my FB Page a while back. He was doing a 180kg (I think) Deficit DL
that explains it, i kept refering to defecit rear lunges off the step, (so in my head i needed to be higher that the floor) but i wasn’t sure. I am going to do this move on a regular basis with my deadlifts. my plates aren’t the 0lympic ones. they are small and skinny, so i am just going to stand on my four inch step…
thanksa again, and No i must have missed Andrews video or maybe we weren’t friends yet.
Hey girl!! I saw this vid on FB yesterday and shared it on my page. All I can say is wow! Great job:) I was pretty happy yesterday when I did the get a grip workout I had no lower back pain. I’m thinking I may have to order a heavier bell because the 35lb doesn’t feel as challenging while doing the two handed swings. I only wish I could press it:) Can’t wait for the next workout!
Good to hear Trisha. Long may it continue
I must have missed the pot belly comment? Whoever said it needs glasses! You are in great shape, I love your honesty, and your strength is amazing and so empowering. I can only do 3 dips, let alone weighted ones! You GO GIRL!
Gina, be proud of those 3 Dips! I was there too not so long ago – so there is no reason why you won’t be able to do weighted ones in the future
x
I have never heard you complain about your pain! I am amazed that it is so bad, and yet you persevere! SI Pain is like no other, it’s piercing and unrelenting once it starts, you just can’t get comfortable again. You put most of us to shame, and now we hear that it isn’t even a good day! You are truly a positive example for all of us! And a reminder that we have little to complain about!
I hope you find some relief and that your good days number substantially more than your bad days.
~ Gillian
As you know Gillian, it’s so frustrating to taper back training that you have otherwise enjoyed. But I’ll stick with Conventional DLs and Front Squats for a while to see if things improve. My pain is not dangerous, so I can still work around it, under my monitoring. It’s still always worse in bed
But things are not as bad a they have been, so fingers crossed, my plan is working 
Thank you for your kind support xo
Had to read twice that someone left u a comment saying you had a ‘pot belly’!?! Can’t believe that! I was actually going to comment a while back asking how did you get your stomach so flat and toned, your main tips etc… so that comment is ridiculous-you have an amazing strong physique and as someone who has seen you in person and noted how amazing u really do u look- ur stomach is far from having an ounce of pot bellyness! It’s funny and tragic how we let the one negative comment affect our self esteem and forget so easily all the good and compliments we get. What I’m trying to say is don’t let one persons silly comment affect-even in the tiniest way- how u view yourself! its one of the main reasons youre admireds and have followers is because u don’t succumb to the conventional crap and modes of perception/training/eating etc and also because u look great!
Thanks Chrisy. I like to think I am immune to feeling the pressure to look and be “perfect”, but I have to remember that the journey is just as much about accepting so-called imperfections can actually make us happiest. It’s difficult at times not to get caught in the “lean-bug”, but I try to remember back to how miserable I was when I was obsessed. I need to keep my eye on my real goals; Performing better and helping others realise this goal too. It did, after all, set me free and I am grateful for all I have gained because of it (even if that includes a little bloat from time to time).
Feeling that pressure over the last few weeks is not something I am proud of, but I do slip back into my old thoughts sometimes
I am sure many will identify with that. But then I watch what I just did on that Dip bar 
and a little bodyfat don’t seem so bad! Besides, I still want my glass of wine and chocolate treats – I work damn hard, so I am entitled!
Didn’t we make the good resolution for this year not to be so tough with ourselves…?
*sigh* well, guilty, too. But we should keep trying!
Oh the chocolate bug… a colleague told me that a 300g chocolate bar disappears from my desk like an air craft carrier on a bermuda triangle cruise…
300g !! OMG – you’re worse than me! Well, you hide it well
Oh I know all to well how easy it is to get sucked into the wrong psychie and become obessed over eating habits, body fat percentages and getting totally miserable because of it and even demotivated by it all. Something as silly as watching the new personal trainer show Fatfighters affected me last week. ( Dont know if you are watching it, its getting a fair bit of ridicule) They had a lady with her daughter on it who were both extremly overweight. The mum anyway was my height- 5ft 2- weighed 13stone and they said she should be weighing at maxium only 8stone! Im 8st 4 atm and it got me feeling fat for a while and that I wasnt at a healthy weight and the usual mantra off: right no sugar, caveman, lots of water, x fit, kettlebells, HIIT came into action… it took a while before my senses knocked into gear… but something as easy as that can affect our preceptions sometimes!!
But I still find it totally unbelieved that you got that comment though, because you have a stomach many ascertain to get!lol! I get the definition easily even a 4 pack but this annoying little bottom bit that doesnt seem to shift, though in saying that i get that frustrated and impatient I dont stick to a longer goal plan lol!
And I would happily read a post from you telling us how you have got your stomach so toned and looking more and more defined- because it is!
So its extremely ironic and totally ridiculous for someone to feel the need to tell you you have a pot belly! But we put so much pressure on ourselves that sometimes its only natural to take a little detour from the wrong path for a bit over silly comments etc! Says me eating my Lindt dark chocolate as I type! lol
LOL Chrisy, I love Lindt! I totally understand your reaction to that show – oh I’ve done that sort of thing too! You compare your stats to other people of the same height and then decide if you think they look good or not. If they do and they are the same height and weight as you, then you feel better. If they look a little fat and they are the same as you – you panic and make all sorts of promises with yourself never to eat again! The mind plays powerful games with us!
I am glad that my stomach impresses you
But at the risk of sounding disappointing, I think it is genetics for me. I never did much ab work and, my level of BodyFat seems to be more concentrated on the lower half of my body. I too have that little pudge around my belly-button, I don’t think that will ever go. I am fairly happy with my stomach, but what I still wish I could improve are my upper legs! This is an example of how the mind plays with us: You want abs, so all you see if other people’s abs. I want leaner legs, and all I see is people with great legs – I don’t tell myself “but at least you have great abs”. All I want is great legs …
A good friend and I used to joke with each other about this sort of thing. You see, I had the abs she wanted and she has the legs I wanted. We would say, even if we swapped, we would still be unhappy – we’d just want the opposite! I guess the lesson I am STILL learning is that in order to have everything you need to a) sacrifice a lot, b) stop comparing yourself to other people and, c) make sure your are in the mind-set to actually recognise what you have and be happy with it. Most of the time, it’s point C that causes most issues. And even then, you don’t have everything. BUT you should realise it’s about having enough.
This is why my shift in training goals took place. I couldn’t keep doing what I was doing. Even though I may still have the odd body-image crisis, they are nothing compared with the stresses I used to put myself through!
I hope you see what amazing changes you have made to your body over the last couple of years and see how strong you have got. That’s way more beautiful than having low body-fat %. Plus, you can eat that Lindt Chocolate and not freak out by doing an extra hour cardio
I agree we’re never happy with what we’ve got. For instance I was never really overweight, maybe by half a stone going by the ever so accurate BMI calculator, changed my eating habits, changed my mind set (so I thought), got the help of Andrew, researched all I could online about training, IMF etc and in the process lost over 2 stone and got to a 6-8.
Still wasn’t content- yes clothes looked better on, but I still hated the little blip at the bottom of my lower abs even though other people would comment on how flat it was ( still had/have a lil stubborn jelly tho lol) and wanted to build my upper half up too. See I’m like you, I carry weight on my lower half, especially the thighs and I’m always wanting that celebrity gap lol!
But I ended up losing too much weight doing insanity and too much HIIT in my home ‘gym’ was 7st and half ( fine for my weight but seeing as I was always naturally curvy I looked like a lolly pop head!) lost my bum and generally felt more uncomfortable than when I was a little heavier pushing a 12. I felt ‘skinny fat’ and went hell bent on getting my bf as low as I could ( even though it was at 16%) while trying to build muscle.. but in recent months I’ve gotten a little frustrated by it all and havent been training like I should. Like I said I’m impaient but I know if I stick to good strength training and proper eating I’d meet my goals.. and I’m sure even at that I’d pick over something else lol!
It’s sad really how how preception of ourselves and beauty as you’ve written about so well before is well and truly warped! But truth is training does make me feel beautiful and feeling strong and seeing new definition and muscles does too-but I find it hard to maintain a ‘beautiful’ mind set that keeps me on track to fully fulfilling my goals! I will conquer it one day lol
Oh I’m obessed with Lindt chocolate, hit Tescos at least once a week for my dark orange bar, chilli and the almond! not exactly the 70% stuff that we’re told to eat lol could go through a bar easily a day! it’s the little things in life…
Chrisy, it’s funny how similar we are. I remember back when you came into our class, after you dyed your hair and got a tan done and I said to Andrew how amazing you looked. You looked happy and confident around that time. After that, I noticed you started to look thinner and you had no bounce in your step. Like you were more stressed about things. Maybe it was your frustration about your body, or maybe there were other things too. But often all these areas of stress (inside and outside of our training goals), build up together and you don’t know what the true source is. For me I thought my life would be better if I was leaner. But that wasn’t it. It was something else being masked.
Over the last 16 years I have wanted to be smaller – thinking I am massive. But now, when I am probably considered by many people in Northern Ireland as “bulky”, I am at my most happy about my body. Yes, I can see it looks better, but the old me could still pick many holes in what I see in the mirror – but the main thing is that I believe in myself and I believe I have strength that previously I didn’t. I love being a positive example to other women of it being OK not to be skinny, or super shredded. Be what ever size you want – but get stronger.
Thank you for sharing this Chrisy. I can see that you are at a turning point
This is good! If you ever need an outlet, or someone just to “listen”, then I am here, on FB and email: myomytv@gmail.com
And a little happiness from Chocolate goes a long way
Ooooh, I want a Like-Button here for the two of you!!
Well, I don’t hide, I burn it off somehow – if I am on a trouble job, getting my head around a lot of things, I sometimes have the feeling, that my brain needs heaps and heaps of calories. Something that is related to the migraine disposition, as someone told me lately.
Caught myself swinging a shopping bag to the rack position yesterday – uh-oh, a new addiction
Oh and “the two of you” concers Marianne and Chrissy
LOL – I can just imagine you cleaning that KB/Shopping bag!
Out of all of your KB exercises, which would be safe to do with low back pain??
~katie
Hey Katie, it depends on what is causing this low back pain. It could actually be caused by poor movements and an overuse of the low back muscles. Have you had it check out?
The thing about low back pain, is that it’s often caused by the inability to hinge properly at the hips. Tight hip flexors, weak glutes, tight or weak hamstrings can often be the culprits. The KB exercises will help correct these problems and build up glute strength, taking the pressure off the low back.
When you initially start these exercises, provided you have no nerve or joint issues in your back, then you may feel some strain in the muscles until the other muscles begin to strengthen. This strain should go away. Learning the deadlift, the swing, the plank and the glute bridge will help you learn how to hinge at the hips, activate and strengthen the glutes and strengthen the hamstrings.
Have you seen the glute bridge exercise? I recommend 3 sets of 12 reps, body weight only, each day to help strengthen the glutes.
Does this help?
Thanks Marianne!
The cause is from a herniated disc, so I wasn’t sure if some of the exercises would be safe. I do a lot of core strengthening and I love the glute bridge, but I want to incorporate more cardio but I’m scared I will aggrevate my back more. Let me know if you have any suggestions! Thanks a bunch
I think the important thing with you back is that you protect it with reinforcing these movements. If the weight is too heavy or you are doing exercises that add more strain to that level of your back, then just be careful then. It’s not my expertise, but I think, as long as you are doing the exercises correctly, you should only see your back get better with more support.
Don’t be afraid of doing more hip dominant exercises like deadlifts, good mornings, glute bridges, swings etc, as this will help your body move like this during every day activities. I often find that it’s not during exercises that my back issues bother me, it’s during every day, unpredictable movements that I get those twinges. So, another thing to do, is always think about how you are moving, not just when you’re exercising. For example: when you bend down to pick something up, or twist to reach for something etc. It has helped me
I still have yet to try defecit deadlifts! I am working my way up!! I just started doing trap bar DL and LOVE them! the way the bar loads your body more centered is such an amazing feeling and so different than barbell DL’s. You freakin rock..such an inspiration! I love watching you workout!
If the gym I go to had a trap bar, I’d love to try those! How much more can you lift with the trap bar in comparison to the barbell?
Cheers x
Awesome work Marianne, a real inspiration – and nice to hear a bit of Zeppelin in the background LOL!
Excuse my being think, but am I right in thinking you do all your sets on one exercise together and then move on to the next exercise? Cheers.
Sometimes Niko. There are times I super-set 2 exercises, like squats and deadlifts and pull ups with dips. On this occasion I did all sets of one exercise before moving on.
Thanks for explaining your strength training.
My son’s a blacksmith and he actually found an old barbell at the scrap yard for 75p this week! With the 4 cheap 10kg disc I bought my maximum load on the bar is 85kg so I did 3 sets of 8 deadlifts.
Then I completed the following:
Chinups: 7.5kg:6 10kg:4 12.5kg:2 (ouch!)
Dips 5kg(wrong disc in the bag! Durr!) 10 10kg:6 12.5kg:4
Pushups 7.5kg:17 10kg:12 12.5kg:9
Then I did some cardio and hanging knee raises.
I can remember when I could only manage assisted pullups and dips so now it feels ridiculously badass to be adding weights LOL! I’ve only been using your routines since 28th December and am really feeling the difference.
Have a good weekend, you and everyone else on this site!
That’s great! I very happy that you are seeing results and that you are really breaking beyond your own expectations. Nice job on the weighted Pull Ups and Dips!!
Have a good weekend yourself!