Post by anna5588 on Mar 16, 2018 18:01:44 GMT -5
Hi!
I’m Anna, 17yrs old, 5ft, 90lbs. I started lifting 3 yrs ago and now have a best squat of 185lbs, deadlift of 260lbs and bench of 125lbs.
Recently, I’ve been having a lot of trouble with my squat. I ran Candito’s 6-week strength twice. The first time, I increased my squat max from 175-185, but the second time, I actually failed 175! My bench and deadlift both increased both times. Now, I’m running a GZCL program to switch things up, but my squat is still weak ( 155x5 felt like a grinder even though I did 155x8 three months ago). My legs don’t feel too challenged, but I get a weird lightheaded feeling when squatting that makes me dump the bar. I've also recently found it hard to focus.
What’s wrong?
Please help
Ps. I did not change sleep (8-8.5hr/night), stress(minimal school work) or nutrition(see below), but did loose around 3lbs over spring break
Last Training session (squats, GZCL week 2)
T1: Back Squat: 3x4, 1x3- was supposed to be AMRAP set but got lightheaded and lost focus, at 155lbs (supposed to be 85%)
T2: Lunges: 1x12/leg, 1x11/leg, 1x10/leg at 100lbs (65%)
HIIT: 4x(20sec pistol squats+20sec jumping lunges+20sec rest); 4x(20sec burpees+20sec high knees+20sec rest); 4x(20sec box hops+20sec mountain climbers+20sec rest)
Abs: same structure as HIIT but w/ 5 groups of 2 exercises
(I would usually include a glute exercise like pull throughs as T3 but I ran out of time)
- I train 6x/week, 60-100min/session
Nutrition (rough estimates, my parents don't allow me to track:
Breakfast: 2 slices of Eziekel toast +2 boiled eggs + 1 cup almond milk
Snack: fruit
Lunch: large salad- huge pile of spinach+5-6oz chicken, on weekends lunch is the same as dinner
Snack: 1 scoop whey protein of a quest bar
Dinner: 1 cup black rice+ 5-6oz meat (usually stewed w/ a pressure cooker) + stir fried veggies (idk how much oil)
I’m Anna, 17yrs old, 5ft, 90lbs. I started lifting 3 yrs ago and now have a best squat of 185lbs, deadlift of 260lbs and bench of 125lbs.
Recently, I’ve been having a lot of trouble with my squat. I ran Candito’s 6-week strength twice. The first time, I increased my squat max from 175-185, but the second time, I actually failed 175! My bench and deadlift both increased both times. Now, I’m running a GZCL program to switch things up, but my squat is still weak ( 155x5 felt like a grinder even though I did 155x8 three months ago). My legs don’t feel too challenged, but I get a weird lightheaded feeling when squatting that makes me dump the bar. I've also recently found it hard to focus.
What’s wrong?
Please help
Ps. I did not change sleep (8-8.5hr/night), stress(minimal school work) or nutrition(see below), but did loose around 3lbs over spring break
Last Training session (squats, GZCL week 2)
T1: Back Squat: 3x4, 1x3- was supposed to be AMRAP set but got lightheaded and lost focus, at 155lbs (supposed to be 85%)
T2: Lunges: 1x12/leg, 1x11/leg, 1x10/leg at 100lbs (65%)
HIIT: 4x(20sec pistol squats+20sec jumping lunges+20sec rest); 4x(20sec burpees+20sec high knees+20sec rest); 4x(20sec box hops+20sec mountain climbers+20sec rest)
Abs: same structure as HIIT but w/ 5 groups of 2 exercises
(I would usually include a glute exercise like pull throughs as T3 but I ran out of time)
- I train 6x/week, 60-100min/session
Nutrition (rough estimates, my parents don't allow me to track:
Breakfast: 2 slices of Eziekel toast +2 boiled eggs + 1 cup almond milk
Snack: fruit
Lunch: large salad- huge pile of spinach+5-6oz chicken, on weekends lunch is the same as dinner
Snack: 1 scoop whey protein of a quest bar
Dinner: 1 cup black rice+ 5-6oz meat (usually stewed w/ a pressure cooker) + stir fried veggies (idk how much oil)