Currently, I train clients 5-6 days a week and have had a hard time fitting in workouts, but am getting back into a regular routine.
37 yr old female
Backsquat: 146 lbs
overhead Press: 80 lbs
Bench Press: 105 lbs
Deadlift: 205 lbs
Clean and Jerk: 110 lbs
Clean: 115 lbs
Snatch: 85 lbs
Pullups: 6 consecutive dead hang
I have had a hard time increasing my squat, most likely due to some pelvic instability as I have hip dysplasia. This is the limiting factor in my cleans as I can power clean my top weights, I simply can't stand up underneath anything heavier. I added ten lbs to it over the past three months by adding in back-off sets. I would like to avoid a future hip replacement (runs in the family) so pelvic stability is a training goal.
I am a USA Weightlifting coach and would like to get my numbers up, but overall, am more interested in skill development and coaching my lifters. (They are much stronger than I and are doing quite well). My squat will probably be the key to improving my numbers.
I have been suffering from shoulder and elbow pain at night that seems to get worse from pulling movements. O-lifts and pullups seem to irritate these the most. I have been taking Zyflamed and fish oil.
Lately, I have been focusing mainly on increasing my squat, presses, and deadlift while using kettlebells and strongman-esque circuits for conditioning. Sandbags and sprinting are especially prevalent here. I have also been working on increasing my running distance. My clients and I are planning on doing the Warrior Dash in October.
I'm trying to get better at coaching myself, but have a hard time when I hit a wall and don't know what to do with myself. I don't play any sports currently, but help one of my training partners teach Krav-style self-defense and work out with him doing fight training and conditioning twice a week. I also have children and play with them outside a lot in addition to doing a lot of yard work.
I would really appreciate any insight anyone might have into my squat problem.
Monday, April 5th:
Just getting back from vacation, feeling a bit tired and out of shape, so starting with some circuits to get my feet wet.
Warmup, dynamic. (squats, lunges, spiderman crawl, knee hugs, arm circles, club bell swings, etc.)
Front Squats 10 @ 45
Dumbbell curl to overhead Press 10 @ 20 lbs each
Romanian Deadlifts 10 @ 75
3 rounds, rest one minute between rounds
Sandbag hill sprints, 40 yards, 1 each minute for 8 minutes, 35 lbs
Hanging knee raises (front 10, side 10 each), hanging from pullup bar
Real training begins on Wednesday.
Never eat more than you can lift.