With this whole move coming, life is pretty stressful... I've been getting lots of awesome training in and just goofing around with different stuff... it's really been great! I am getting started into a 1 month program right away though. I feel like I need to get back to something with some structure... with a life that feels out of control sometimes, structured training feels nice.
Friday I did some bench work... needed to prove to myself I could do 135lbs raw... failed the first time, but it's in my head... so I did it to a 2bd, then to a 1bd... then to my chest... it's all in my lats... If I keep my back tight, like I should, then it's easy... and it was. Lots of board work to follow of course.
Saturday was the stairs at Heritage Ranch http://www.panoramio.com/photo/35033933 and then sled pulls... super fun stuff!! We worked hard and it was great...
Sunday was squats... 5x5 with belt - 160,170,180 no belt, 190,200 with belt... not pretty but possibly due to those stairs the day before ;) Finished with stiff leg DLs 6s, 4 sets total I think... kneeling hip thrusts with a million pounds and until forever I think... suitcase deadlifts 3x8 per side and anti rotational ab work...
Monday, August 15, 2011
Wednesday, August 10, 2011
My 10+ week and a couple more days
Okay... so the last week of training was supposed to be as prescribed warm ups, then use the prescribed weight to do as many reps as possible... but, realistically, you should get 10+... as well, a belt is okay... although I forgot when I did deadlifts
Incline bench I bumped the weight up from 70lbs to 80lbs for the last set because I think I underestimated my numbers... I believe I got 12 reps.
Deadlifts the weight was 205lbs... I did 20 reps before stopping... they were starting to get uglier at this point. Following that, I did 5s @ 225,245
Bench the weight was 90lbs and I did 14 reps. I really wanted 15, but I am not supposed to actually reach failure, so I opted to leave it at 14... not sure I could've locked out that 15th one.
Squats the weight was 190lbs. I did remember to use a belt for this... I got to 12 reps. I had just run a 5km race the night before, but that's not really a good excuse because 5km isn't very far (I did it in just over 31 min). I was struggling to keep my upper back tight by the 12th rep and the bar was starting to roll and my wrists were bending and getting sore... I was also starting to do my squat-morning, so opted to leave it at 12. Then, did a couple doubles with belt and wraps at 225, 245.
On Monday, for some recovery work on my legs, the husband and I went and ran stairs at Heritage Park... eek! It was tough... but fun and over fast... we did the "down-up" 5 times in total... long enough at the top to just catch your breath before heading down again.
Tuesday I went in and did some close grip bench work... I haven't done any close grip stuff in weeks. Did an easy 10-2 (65,75,85,95,105), then some incline DB presses, single arm pushdowns with a band, assisted pull ups, TRX inverted rows, abs... I think that's it... It was quick...
Incline bench I bumped the weight up from 70lbs to 80lbs for the last set because I think I underestimated my numbers... I believe I got 12 reps.
Deadlifts the weight was 205lbs... I did 20 reps before stopping... they were starting to get uglier at this point. Following that, I did 5s @ 225,245
Bench the weight was 90lbs and I did 14 reps. I really wanted 15, but I am not supposed to actually reach failure, so I opted to leave it at 14... not sure I could've locked out that 15th one.
Squats the weight was 190lbs. I did remember to use a belt for this... I got to 12 reps. I had just run a 5km race the night before, but that's not really a good excuse because 5km isn't very far (I did it in just over 31 min). I was struggling to keep my upper back tight by the 12th rep and the bar was starting to roll and my wrists were bending and getting sore... I was also starting to do my squat-morning, so opted to leave it at 12. Then, did a couple doubles with belt and wraps at 225, 245.
On Monday, for some recovery work on my legs, the husband and I went and ran stairs at Heritage Park... eek! It was tough... but fun and over fast... we did the "down-up" 5 times in total... long enough at the top to just catch your breath before heading down again.
Tuesday I went in and did some close grip bench work... I haven't done any close grip stuff in weeks. Did an easy 10-2 (65,75,85,95,105), then some incline DB presses, single arm pushdowns with a band, assisted pull ups, TRX inverted rows, abs... I think that's it... It was quick...
Tuesday, August 2, 2011
and the kicker...
So, after 2 days not following his diet, I am officially back up to 66.3kg... nothing like wasting 15 days manipulating water just to end up back where I started :( It feels like a huge waste...
I am back on normal PN again, not hungry, and happy...
Sunday I took a rest day although it wasn't really much rest since we were doing house stuff.
Monday was a holiday, so we took the kids on a 4km walk at the Kerrywood Nature Centre. It was nice...
Back to normal training tonight with incline bench. I will try and get in an easy 2km on the treadmill after since I am committed to running a 5km on Saturday in Calgary in support of kidsport.
I am back on normal PN again, not hungry, and happy...
Sunday I took a rest day although it wasn't really much rest since we were doing house stuff.
Monday was a holiday, so we took the kids on a 4km walk at the Kerrywood Nature Centre. It was nice...
Back to normal training tonight with incline bench. I will try and get in an easy 2km on the treadmill after since I am committed to running a 5km on Saturday in Calgary in support of kidsport.
Sunday, July 31, 2011
Update on the diet
This diet has been a bit of a bust... I mean, not terrible, but definitely not as good as I'd hoped for the 'pain' and annoyance of the diet.
I lost several inches in the last few weeks, mostly in my stomach, which was no surprise considering last time we measured I was pretty bloated (we did measurements the day after day 1 - which would be day 2, then... LOL).
My weight, though, is not great.... I was at 64.8kg. So, like 1.5kg lost in 15 days... again, not bad, but nothing I wouldn't be able to achieve with a more moderate approach and following basic PN.
My husband has had even less progress in 15 days. Frankly, we'd both be happy with this kind of progress if we'd just followed something like PN... but when you're hungry 3 of every 5 days and adding cardio intervals in several days and not taking rest days, I'd really have hoped for better.
I lost several inches in the last few weeks, mostly in my stomach, which was no surprise considering last time we measured I was pretty bloated (we did measurements the day after day 1 - which would be day 2, then... LOL).
My weight, though, is not great.... I was at 64.8kg. So, like 1.5kg lost in 15 days... again, not bad, but nothing I wouldn't be able to achieve with a more moderate approach and following basic PN.
My husband has had even less progress in 15 days. Frankly, we'd both be happy with this kind of progress if we'd just followed something like PN... but when you're hungry 3 of every 5 days and adding cardio intervals in several days and not taking rest days, I'd really have hoped for better.
Saturday, July 30, 2011
no glowing reviews from me!
Well, I am almost done cycle 3 of Joel Marion's new Xtreme Fat Loss Diet... sounds great in theory and I thought, what the heck... I figured I would give it a try while I am not following a strict PL program. He claims you can lose up to 25lbs in 25 days (5- 5day cycles). I don't want to give the details, because he makes a living selling his stuff, but basically, he has each day designed to modify what you eat (or don't eat) with a specific plan to create the utmost caloric deficit for fast fat loss. I never expected to get his BEST results... I am doing my own training, but am definitely adding in extra cardio (intervals) and haven't taken a darned day off exercise since I started.
Here's been my weigh ins thus far:
Day 1 Cycle 1 - 66.3kg (see why I wanted to try)
Day 1 Cycle 2 - 64.5kg... now, I'm thinking, wow, Joel is really onto something here... this is fantastic!
Day 1 Cycle 3 - 65.9kg... HUH?? Now, I am a female and realize that I could have been retaining some water this weigh in, but even if I am retaining water, this means I am retaining at least 1.5kg of water (that's a lot of water) but then, if just 1.5kg water, that I haven't lost anything this week...
Here I am Day 5 of Cycle 3, water should be gone, official weigh in day is tomorrow and I am at 65.1...
Okay, so yes, I am down from my last weigh in day, but after almost 3 full cycles of this program I am down just over 1kg?!?! You tell me, do you want to do a highly restrictive eating program and not take a single day off the gym for 15 days to lose 1kg? NOT ME! I realize I wouldn't be getting elite results because I'm not doing his 2-3 a day workouts... but some days I am doing 2 and I train hard... I'm not a wuss in the gym. In the same respect, when I'm taking in 1200kcal in shakes one day, fasting another (consuming maybe 250kcal in BCAAs at most!), 1400kcal on my moderate carb day... There is no reason why I should have to do the extra workouts to see more than 1kg loss in 15 days...
Except, if the science is flawed. Now, I'm not a nutrition expert, so the science sounded good to me... but maybe it's all hype... not sure... and I'm not going to pay JM to design my nutrition privately.
Frankly, I will see where I fall tomorrow at my official weigh in, and take some measurements. Maybe I am losing inches and in that case, I will come back and update my log to sing JM's praise... because I realize my training could be contributing to huge weight retention as the muscles heal and repair (more than he accounts for with his exercise recommendations).
I have a few other people I know that are doing this program as well, and I will ask how they are doing... if they are achieving success, then maybe it's just me... maybe I messed it up somehow... maybe my kcal are too high or I'm not exercising hard enough. But, at this point, my more "moderate" approach to weight loss, using Thib's Carb Cycling Codex and the AMAZING PRECISION NUTRITION, has yielded significantly better results without the hunger and accompanying b*tchiness...
Here's been my weigh ins thus far:
Day 1 Cycle 1 - 66.3kg (see why I wanted to try)
Day 1 Cycle 2 - 64.5kg... now, I'm thinking, wow, Joel is really onto something here... this is fantastic!
Day 1 Cycle 3 - 65.9kg... HUH?? Now, I am a female and realize that I could have been retaining some water this weigh in, but even if I am retaining water, this means I am retaining at least 1.5kg of water (that's a lot of water) but then, if just 1.5kg water, that I haven't lost anything this week...
Here I am Day 5 of Cycle 3, water should be gone, official weigh in day is tomorrow and I am at 65.1...
Okay, so yes, I am down from my last weigh in day, but after almost 3 full cycles of this program I am down just over 1kg?!?! You tell me, do you want to do a highly restrictive eating program and not take a single day off the gym for 15 days to lose 1kg? NOT ME! I realize I wouldn't be getting elite results because I'm not doing his 2-3 a day workouts... but some days I am doing 2 and I train hard... I'm not a wuss in the gym. In the same respect, when I'm taking in 1200kcal in shakes one day, fasting another (consuming maybe 250kcal in BCAAs at most!), 1400kcal on my moderate carb day... There is no reason why I should have to do the extra workouts to see more than 1kg loss in 15 days...
Except, if the science is flawed. Now, I'm not a nutrition expert, so the science sounded good to me... but maybe it's all hype... not sure... and I'm not going to pay JM to design my nutrition privately.
Frankly, I will see where I fall tomorrow at my official weigh in, and take some measurements. Maybe I am losing inches and in that case, I will come back and update my log to sing JM's praise... because I realize my training could be contributing to huge weight retention as the muscles heal and repair (more than he accounts for with his exercise recommendations).
I have a few other people I know that are doing this program as well, and I will ask how they are doing... if they are achieving success, then maybe it's just me... maybe I messed it up somehow... maybe my kcal are too high or I'm not exercising hard enough. But, at this point, my more "moderate" approach to weight loss, using Thib's Carb Cycling Codex and the AMAZING PRECISION NUTRITION, has yielded significantly better results without the hunger and accompanying b*tchiness...
Wednesday, July 27, 2011
still... just having fun
It's been nice to just do what I want and train... I am beginning to feel ready to get back into more serious training but for now I'm okay trying to drop some fat. I'd really like to get down to 62kg before I move so I can turn around and focus on putting on some decent strength before Westerns. No better place to make strength gains than at Unparalleled :)
Squats the other day were 5x10 @ 150, incline bench yesterday was 1x5@55,1x5@60,1x5@65, 3x10@70... of course, accessories are added... plus some additional cardio (mostly intervals) for now.
Squats the other day were 5x10 @ 150, incline bench yesterday was 1x5@55,1x5@60,1x5@65, 3x10@70... of course, accessories are added... plus some additional cardio (mostly intervals) for now.
Thursday, July 21, 2011
Wednesday, July 20, 2011
Training with Jerad
So, I decided to have some fun the next bit while I focus on some fat loss and train following my training partner's fun :) He follows a program by Chad Wesley Smith (don't only serial killers use 3 names?!?!) that he named Juggernaut. Now, anyone that knows Juggernaut knows I might be a tad insane to try and mix fat loss with the first phase of this program... but what the heck!
Last night was incline (which Jerad changed from OHP to build up his chest strength for raw bench)
5x10 incline @ 55... but this was too easy, so I also did 2x10 @ 65
Accessory:
DB shoulder press 3x8 @ 22s, 17s, 17s, supersetted with side raises 3x10 @ 5s (did them slower to hit harder)
Chest supported rows 2x10 @ 70, 2x8 @ 80 supersetted with bicep curls 1x15 @ 10s, 2x10 @ 12s
Face pulls 3x20 with bands supersetted with sit ups on GHR bench 3x10
Last night was incline (which Jerad changed from OHP to build up his chest strength for raw bench)
5x10 incline @ 55... but this was too easy, so I also did 2x10 @ 65
Accessory:
DB shoulder press 3x8 @ 22s, 17s, 17s, supersetted with side raises 3x10 @ 5s (did them slower to hit harder)
Chest supported rows 2x10 @ 70, 2x8 @ 80 supersetted with bicep curls 1x15 @ 10s, 2x10 @ 12s
Face pulls 3x20 with bands supersetted with sit ups on GHR bench 3x10
Monday, July 18, 2011
been having fun
So, it's been pretty relaxed for me since the provincials... been in the gym but nothing specifically programmed at this point. Went for a 13.5km mountain hike/run on Saturday... crazy brutal... my sister will likely have posted about it in her blog (Trail Trash Down Under if interested). It was crazy hard but lots of fun...
Thinking I might spend a few weeks training with my training partner, doing what he does. What the heck, right? Going to get into something in the next month likely, but with a move (back to SK) fast approaching (by end of Aug) and my next meet not until Nov 26, I can just have some fun for awhile.
Thinking I might spend a few weeks training with my training partner, doing what he does. What the heck, right? Going to get into something in the next month likely, but with a move (back to SK) fast approaching (by end of Aug) and my next meet not until Nov 26, I can just have some fun for awhile.
Monday, July 11, 2011
APU provincials 2011
7/9... PB squat, PB total, PB Wilks... The Coles Notes version
- Fri a.m. 64.4kg, start drinking, 5 litres water and 2 coffees by 12:45pm. Stop liquids at this time.
- 5:30pm 65.7kg... crap crap crap
- still losing water quickly and easily, but start with some hot baths at this time
- 7:00pm 64.9kg... this is better...
- 8:15pm I get on meet scale... EEK! The meet scale weighs 200g heavier... good to know now
- 10:00pm back in a hot bath... I need to be 64.0 before I go to bed
- 10:30pm - 64.2
- 11:00pm - 63.9
Ah, time for sleep... which I did not really get... I slept crappy... was hot, but didn't want to cool off any because I knew I needed to sweat...
- 4:15am 63.3
- 5:30am - alarm goes off, I get my "roomie" in the shower so I can use the tub
- 5:45am - 63.2... 400g to go (on this scale, as the meet scale was 200g heavy)
- 6:30am - 62.9
At this point, I get dressed and ready to go... pack stuff up... I know skin hangs on to water and all I need to do is lose 100g to know I am "okay".
- 7:20am - 62.8 :)
- Weigh in around 8:40 - 63.0 on the nose! Glad I discovered that 200g difference...
- 10:30 meet starts...
Squats:
In the back, my last warm up was 135kg and my brother debated dropping my opener because it wasn't gorgeous... he changed his mind as it was only 5kg up...
1) 140kg - let my shoulders round forward a bit, but I am always cautious with my opener... it's the nerves...
2) 147.5kg - chest caved worse actually, but I had a bit more speed I think... it was okay... my brother was unsure of the next call at first, but I told him to make the decision... he knew I wanted 155 but I knew he's got experience behind him.
3) 155kg - probably my best squat of the meet, even though it was slower and I had a bit of a grind on the way up.
Bench:
Warm ups uneventful...
1) 72.5 - fast, easy, awesome... but I happened to notice the head ref was being super picky about his press command... that bar had better be dead stopped...
2) 77.5 - good, but not as fast as I hoped. My brother thought it was because it was a "hard touch" (meaning I had to fight the shirt a bit to touch). I thought he was going 80 my next lift... again, he knew my goal was to do 82.5, but I told him to make the call.
3) 82.5 - FAIL! I brought the bar down fast, but probably a bit too fast as I lost the groove right at the bottom, so when I got the press command I didn't have it in the groove, which meant it was way too hard... I just couldn't lock it out. I was bummed because I know I have this in me, I just rushed...
Deadlift:
Warm ups were good... we had a laugh that I would need to pull 178 to get the national deadlift total record (exact same pull I needed to win at Nationals, that I didn't budge) because my bench sucked... haha! My brother and his gf (because he went to ref a bit) knew I wanted the 400kg total... but I also told them I would pull whatever they called for me...
1) 150kg nothing wrong... not as fast as I wanted but not slow by any means
2) 157.5kg again, noting wrong, just felt heavier than it should have considering I've pulled it twice before
3) 167.5kg - this was for the 400 total... my brother initially put in 162.5, but changed it as he knew my total goal. I got it off the floor and thought, "good, now just be patient, and pop those hips"... but it wouldn't happen... I probably had this odd, confused look on my face because I kept thinking "why can't I finish this, I never get stuck"... because, I've never gotten weight off the floor that I couldn't finish... when the bar dipped towards the ground again, I looked down as I knew I was done... and just put the bar down :( I was bummed in a big way... my brother thinks I couldn't finish it because the bar was ever so slightly out in front of me, so I couldn't sit back like I normally can... I didn't have much for scratches or bruises on my legs, like typical, so it makes sense that I had the bar out in front for my first 2 as well... it would make sense that's why they felt heavier than expected too...
Anyway, 390kg total and a 418.8 Wilks... which meant, my very first Best Overall Female Lifter award :) I was very very happy about that!
- Fri a.m. 64.4kg, start drinking, 5 litres water and 2 coffees by 12:45pm. Stop liquids at this time.
- 5:30pm 65.7kg... crap crap crap
- still losing water quickly and easily, but start with some hot baths at this time
- 7:00pm 64.9kg... this is better...
- 8:15pm I get on meet scale... EEK! The meet scale weighs 200g heavier... good to know now
- 10:00pm back in a hot bath... I need to be 64.0 before I go to bed
- 10:30pm - 64.2
- 11:00pm - 63.9
Ah, time for sleep... which I did not really get... I slept crappy... was hot, but didn't want to cool off any because I knew I needed to sweat...
- 4:15am 63.3
- 5:30am - alarm goes off, I get my "roomie" in the shower so I can use the tub
- 5:45am - 63.2... 400g to go (on this scale, as the meet scale was 200g heavy)
- 6:30am - 62.9
At this point, I get dressed and ready to go... pack stuff up... I know skin hangs on to water and all I need to do is lose 100g to know I am "okay".
- 7:20am - 62.8 :)
- Weigh in around 8:40 - 63.0 on the nose! Glad I discovered that 200g difference...
- 10:30 meet starts...
Squats:
In the back, my last warm up was 135kg and my brother debated dropping my opener because it wasn't gorgeous... he changed his mind as it was only 5kg up...
1) 140kg - let my shoulders round forward a bit, but I am always cautious with my opener... it's the nerves...
2) 147.5kg - chest caved worse actually, but I had a bit more speed I think... it was okay... my brother was unsure of the next call at first, but I told him to make the decision... he knew I wanted 155 but I knew he's got experience behind him.
3) 155kg - probably my best squat of the meet, even though it was slower and I had a bit of a grind on the way up.
Bench:
Warm ups uneventful...
1) 72.5 - fast, easy, awesome... but I happened to notice the head ref was being super picky about his press command... that bar had better be dead stopped...
2) 77.5 - good, but not as fast as I hoped. My brother thought it was because it was a "hard touch" (meaning I had to fight the shirt a bit to touch). I thought he was going 80 my next lift... again, he knew my goal was to do 82.5, but I told him to make the call.
3) 82.5 - FAIL! I brought the bar down fast, but probably a bit too fast as I lost the groove right at the bottom, so when I got the press command I didn't have it in the groove, which meant it was way too hard... I just couldn't lock it out. I was bummed because I know I have this in me, I just rushed...
Deadlift:
Warm ups were good... we had a laugh that I would need to pull 178 to get the national deadlift total record (exact same pull I needed to win at Nationals, that I didn't budge) because my bench sucked... haha! My brother and his gf (because he went to ref a bit) knew I wanted the 400kg total... but I also told them I would pull whatever they called for me...
1) 150kg nothing wrong... not as fast as I wanted but not slow by any means
2) 157.5kg again, noting wrong, just felt heavier than it should have considering I've pulled it twice before
3) 167.5kg - this was for the 400 total... my brother initially put in 162.5, but changed it as he knew my total goal. I got it off the floor and thought, "good, now just be patient, and pop those hips"... but it wouldn't happen... I probably had this odd, confused look on my face because I kept thinking "why can't I finish this, I never get stuck"... because, I've never gotten weight off the floor that I couldn't finish... when the bar dipped towards the ground again, I looked down as I knew I was done... and just put the bar down :( I was bummed in a big way... my brother thinks I couldn't finish it because the bar was ever so slightly out in front of me, so I couldn't sit back like I normally can... I didn't have much for scratches or bruises on my legs, like typical, so it makes sense that I had the bar out in front for my first 2 as well... it would make sense that's why they felt heavier than expected too...
Anyway, 390kg total and a 418.8 Wilks... which meant, my very first Best Overall Female Lifter award :) I was very very happy about that!
Tuesday, June 28, 2011
squat opener
Things went well last night... so far, my squat opener is the best of the 3... which is atypical for me, but good :)
Hip mobility, squat to stand, hip flexor stretch
squats:
barx5
135x3
155x2
175x2
195x2
215x1 belt
235x1 belt and wraps
255x1 straps down
275x1 straps down
300x1 full gear
310x1 full gear
GHRs modified 3x8 @ 25 all sets
GMs 3x6 @ 95,105,115
anti rotation press 3x6/side with cable machine
hamstring stretches
Had a massage after the gym which was nice... feeling worn down... needing to catch up on some sleep perhaps.
This morning I got up and did 3 rounds of 20/10 KB work... would like to keep this up but with how tired I am, I may need to opt for some extra sleep for a few days.
Hip mobility, squat to stand, hip flexor stretch
squats:
barx5
135x3
155x2
175x2
195x2
215x1 belt
235x1 belt and wraps
255x1 straps down
275x1 straps down
300x1 full gear
310x1 full gear
GHRs modified 3x8 @ 25 all sets
GMs 3x6 @ 95,105,115
anti rotation press 3x6/side with cable machine
hamstring stretches
Had a massage after the gym which was nice... feeling worn down... needing to catch up on some sleep perhaps.
This morning I got up and did 3 rounds of 20/10 KB work... would like to keep this up but with how tired I am, I may need to opt for some extra sleep for a few days.
Monday, June 27, 2011
quick catch up from week in Rapid City
I was away from Monday June 20 until Saturday June 25. I got my training in most of the time. Squats on Tuesday, close grip bench Wednesday, deadlifts Thursday and bench Friday. Squats I had high bar sets of 8 up to 165 and then doubles with belt and wraps at 225,245,255. Kept it there - not pushing it due to the traveling and lack of sleep. Close grip bench was as uneventful as it always is. Deadlifts Thursday were sets of 5 up to 235, then belted 3 @ 255, belted 2 @ 265 and belted single @ 275. Again, left it there... no reason to push too hard, especially while I was away and probably not recovering as well as normal. Friday was quick, so I was rushing through things although I got it all done. Speed work followed by competition grip triples @ 95,105,115... didn't push to 120 because I didn't have a spotter.
I trained a few days with the local USAPL club there... just a few of them, but super nice people.
Last night was back to normal.... bench opener... shirted work at 145,155,165... then 3bd triples and various accessory work. At this point in the game, I'm really just tracking my numbers on my main lifts.
I trained a few days with the local USAPL club there... just a few of them, but super nice people.
Last night was back to normal.... bench opener... shirted work at 145,155,165... then 3bd triples and various accessory work. At this point in the game, I'm really just tracking my numbers on my main lifts.
Sunday, June 19, 2011
Friday and Saturday
Friday was speed bench then boards.
Speed bench 9x3 @ 80+bands not choked on ends - which in retrospect I should have done
2bd with bands 3s @ 95,105,115,125,130
3bd with bands 3s @ 135,140,145
Pull ups 3x5 with band assistance
DB shoulder press 3x8 @ 25 all sets
Ring abs 3x15
Jumped rope for 9 min
Saturday was full gear doubles.
Squats:
barx5
135x3
155x3
175x2
195x2
215x1
235x1 belt and wraps
255x1 straps down
275x1 straps down
290x2 full gear
300x2 full gear
310x2 full gear
Stiff leg DLs 3x8 @ 165,175,185
GMs 3x6 @ 100,110,120
Planks 3x70 sec
stretches
Speed bench 9x3 @ 80+bands not choked on ends - which in retrospect I should have done
2bd with bands 3s @ 95,105,115,125,130
3bd with bands 3s @ 135,140,145
Pull ups 3x5 with band assistance
DB shoulder press 3x8 @ 25 all sets
Ring abs 3x15
Jumped rope for 9 min
Saturday was full gear doubles.
Squats:
barx5
135x3
155x3
175x2
195x2
215x1
235x1 belt and wraps
255x1 straps down
275x1 straps down
290x2 full gear
300x2 full gear
310x2 full gear
Stiff leg DLs 3x8 @ 165,175,185
GMs 3x6 @ 100,110,120
Planks 3x70 sec
stretches
Friday, June 17, 2011
Thursday
Thursday morning, more KB work... 3 rounds this time.
Thursday evening, suited deadlifts.
Warm up and mobility work
Deadlifts went as follows:
135x5
155x3
175x2
195x2
215x2
235x2
255x2 straps down
275x2 straps down
295x1 straps down
315x1 full gear
325x1 full gear
335x1 full gear
A1 front squats 3x5 @ 105,115,125
A2 Hip thrusts 3x5 @ 50,60,70
B1 yoga plex 3x4/side
B2 pallof press 3x12/side with bands
B3 deficit deadlifts 3x5 @ 115,165,165
seated 90/90 stretch 3x30/side
Thursday evening, suited deadlifts.
Warm up and mobility work
Deadlifts went as follows:
135x5
155x3
175x2
195x2
215x2
235x2
255x2 straps down
275x2 straps down
295x1 straps down
315x1 full gear
325x1 full gear
335x1 full gear
A1 front squats 3x5 @ 105,115,125
A2 Hip thrusts 3x5 @ 50,60,70
B1 yoga plex 3x4/side
B2 pallof press 3x12/side with bands
B3 deficit deadlifts 3x5 @ 115,165,165
seated 90/90 stretch 3x30/side
Wednesday, June 15, 2011
Wednesday
So, I hopped on the scale again this morning and the frustration set in further... but then I realized I should make the change and add back in my a.m. cardio which I was doing prior to nationals to help with my weight.
At 6:25am I dusted off the 20lb kettlebell and got to work. Just did 20sec work/10 sec rest for 4 min, rest 1 min, repeat. Tomorrow I will get up a bit earlier and do 3 rounds instead of 2. I will try and do some jumping rope again tonight after bench. Depends how late it is when I am done training.
At 6:25am I dusted off the 20lb kettlebell and got to work. Just did 20sec work/10 sec rest for 4 min, rest 1 min, repeat. Tomorrow I will get up a bit earlier and do 3 rounds instead of 2. I will try and do some jumping rope again tonight after bench. Depends how late it is when I am done training.
Tuesday, June 14 - Happy Birthday Mx :)
After a great day of working and celebrating my "baby" turning 6, I headed to the gym.
HAM mobility, adductor stretch and a bit more to warm up.
High bar 5x5 @ 155,165,175,185,195 - only did 3 my last set... was getting bent over badly
Squats with belt and wraps 2s @ 225,245,255
A1 reverse DB lunges 3x6/leg @ 30lbs each hand all sets
A2 hypers 3x20 @ 6lb ball all sets
heel to butt and adductor stretches 3x30 for all
HAM mobility, adductor stretch and a bit more to warm up.
High bar 5x5 @ 155,165,175,185,195 - only did 3 my last set... was getting bent over badly
Squats with belt and wraps 2s @ 225,245,255
A1 reverse DB lunges 3x6/leg @ 30lbs each hand all sets
A2 hypers 3x20 @ 6lb ball all sets
heel to butt and adductor stretches 3x30 for all
Monday, June 13, 2011
weekend fun
Friday night was mostly uneventful... Speed work was good, as normal... The bands added into the board work went better than expected.
Speed bench 9x3 @ 75+bands doubled on ends
Same 2bd (kept bands doubled on ends) 3s @ 85,95,105,115
Same 3bd 3s @ 125,130,135... don't think I went heavier than this
Chins, Shoulder press and fall outs for accessory work
Saturday was great... I love full gear squats... the one downside was the injury. Nope, not a true powerlifting injury. While I was putting my squat suit on I slipped with my left hand and somehow jammed or twisted my pinky finger. The middle joint is the only one that looks almost normal... the other 2 are quite purple. And my finger is definitely 50% bigger from swelling. I didn't really know what I had done to it, but I knew it couldn't have been good. Still made it through squats, but had to use lifting straps to do stiff leg deadlifts.
Squats:
barx8
135x5
155x3
175x2
195x2
215x1 belt
235x1 straps down
255x1 straps down
265x2 full gear
285x2 full gear
295x2 full gear
Stiff leg DLs 3x8 @ 155,165,175
GMs 3x6 @ 105,115,125
Planks 3x70sec
seated 90/90 and calf stretches
My finger did not affect bench on Sunday, despite having it wrapped up and mostly unable to bend it. My training partner joked it was the "daintiest" bench ever, with my one pinky finger in the air.
Bench
barx8
65x5
85x3
95x2
105x1
115 2bd x1
125 2bd x1
145x2 shirt
155x2 shirt
165x2 shirt
3bd 3s @ 145,150,155,160 - didn't happen! I tried though ;)
Pull ups 4x4 with assistance
Elevated scap pushups 3x12
Tate presses 3x12 @ 15s,20s,20s
DB rows 3x15 @ 25 all sets
Speed bench 9x3 @ 75+bands doubled on ends
Same 2bd (kept bands doubled on ends) 3s @ 85,95,105,115
Same 3bd 3s @ 125,130,135... don't think I went heavier than this
Chins, Shoulder press and fall outs for accessory work
Saturday was great... I love full gear squats... the one downside was the injury. Nope, not a true powerlifting injury. While I was putting my squat suit on I slipped with my left hand and somehow jammed or twisted my pinky finger. The middle joint is the only one that looks almost normal... the other 2 are quite purple. And my finger is definitely 50% bigger from swelling. I didn't really know what I had done to it, but I knew it couldn't have been good. Still made it through squats, but had to use lifting straps to do stiff leg deadlifts.
Squats:
barx8
135x5
155x3
175x2
195x2
215x1 belt
235x1 straps down
255x1 straps down
265x2 full gear
285x2 full gear
295x2 full gear
Stiff leg DLs 3x8 @ 155,165,175
GMs 3x6 @ 105,115,125
Planks 3x70sec
seated 90/90 and calf stretches
My finger did not affect bench on Sunday, despite having it wrapped up and mostly unable to bend it. My training partner joked it was the "daintiest" bench ever, with my one pinky finger in the air.
Bench
barx8
65x5
85x3
95x2
105x1
115 2bd x1
125 2bd x1
145x2 shirt
155x2 shirt
165x2 shirt
3bd 3s @ 145,150,155,160 - didn't happen! I tried though ;)
Pull ups 4x4 with assistance
Elevated scap pushups 3x12
Tate presses 3x12 @ 15s,20s,20s
DB rows 3x15 @ 25 all sets
Friday, June 10, 2011
More Massage Monday
In other words, squats waited until Tuesday...
High bar squats 5x5 @ 135,155,165,175,185
Squats belt and wraps 2s @ 225,240,250
Can't recall the accessory work, but this is the big stuff I want to log.
CG bench Wed was great... first time ever I've finished ascending boards. Did my 10-2 @ 80,85,90,95,100 then 0-4bd ascending boards at 85. Accessory work was typical... threw in some biceps because I missed the last 2 weeks of CGB days and it had biceps in there.
Deadlifts were also good... straps down 5x3 @ 255,265,275,285,295. Front squats, single leg hip thrusts, ankle mobility and DB swings (using 48 instead of 40 for a change). Then 10 min of jump rope doing 20/10.
Weight is sitting high... needing to bring it down... watching my food pretty closely again, getting on the fish oil every day and tossing it a bit of extra cardio when able.
High bar squats 5x5 @ 135,155,165,175,185
Squats belt and wraps 2s @ 225,240,250
Can't recall the accessory work, but this is the big stuff I want to log.
CG bench Wed was great... first time ever I've finished ascending boards. Did my 10-2 @ 80,85,90,95,100 then 0-4bd ascending boards at 85. Accessory work was typical... threw in some biceps because I missed the last 2 weeks of CGB days and it had biceps in there.
Deadlifts were also good... straps down 5x3 @ 255,265,275,285,295. Front squats, single leg hip thrusts, ankle mobility and DB swings (using 48 instead of 40 for a change). Then 10 min of jump rope doing 20/10.
Weight is sitting high... needing to bring it down... watching my food pretty closely again, getting on the fish oil every day and tossing it a bit of extra cardio when able.
Monday, June 6, 2011
Ungood Saturday, better Sunday
Squats on Saturday did not go well at all... I think my glutes might be toast from the weekend of running 25km of hills! I struggled to get out of the hole during squats, which is not my typical sticking point, and weights that are typically light, felt harder this day.
HAM mobility, EC mobility stuff, squat to stand, ankle mobility
Squats:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt
235x3 belt and wraps
245x3 belt and wraps
255x3 belt and wraps
270x1 belt and wraps
280 failed - like I said, I couldn't even transition in the hole
Rom DLs 3x5 @ 155, 165, 175
GMs 3x8 @ 95, 115, 125
GHRs (on floor, feet held down) 3x10
side planks 3x30 per side
I've had tons of pain in my feet since the race and it's not getting better despite my own efforts to rehab and poke and prod. I went and saw a girl (sister of a coworker of mine) to massage my calves and feet because my regular massage therapist was sick. The one foot is still tender but much improved. Second massage tonight, with my regular girl, to work my glutes, hamstrings, quads and hip flexors. Gotta get that power back in the squat.
Sunday shirted bench was better than those pesky squats.
Bench:
bar x 5
65x5
85x3
95x2
115x1 2bd
125x1 2bd
140x2 shirt
150x2 shirt
160x2 shirt
3bd 3s @ 135,140,145,150,155
A1 pull ups 4x4 with assistance
A2 elevated scap pushups 3x10
B1 Tate presses 3x12 @ 15s,15s,17s
B2 DB rows 3x15 @ 25 all sets
HAM mobility, EC mobility stuff, squat to stand, ankle mobility
Squats:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt
235x3 belt and wraps
245x3 belt and wraps
255x3 belt and wraps
270x1 belt and wraps
280 failed - like I said, I couldn't even transition in the hole
Rom DLs 3x5 @ 155, 165, 175
GMs 3x8 @ 95, 115, 125
GHRs (on floor, feet held down) 3x10
side planks 3x30 per side
I've had tons of pain in my feet since the race and it's not getting better despite my own efforts to rehab and poke and prod. I went and saw a girl (sister of a coworker of mine) to massage my calves and feet because my regular massage therapist was sick. The one foot is still tender but much improved. Second massage tonight, with my regular girl, to work my glutes, hamstrings, quads and hip flexors. Gotta get that power back in the squat.
Sunday shirted bench was better than those pesky squats.
Bench:
bar x 5
65x5
85x3
95x2
115x1 2bd
125x1 2bd
140x2 shirt
150x2 shirt
160x2 shirt
3bd 3s @ 135,140,145,150,155
A1 pull ups 4x4 with assistance
A2 elevated scap pushups 3x10
B1 Tate presses 3x12 @ 15s,15s,17s
B2 DB rows 3x15 @ 25 all sets
Saturday, June 4, 2011
Friday Bench... yay, finally felt good again
Things seem to be coming back... except my feet still hurt!
Speed bench 9x3 @ 80+bands
1bd 5x5 @ 95,100,105,110,115
2bd 3x5 @ 120,125,130
A1 chins 5x4 with assistance
A2 DB shoulder press 4x6 @ 22s, 25s, 25s, 25s
B1 fall outs 3x10
B2 side bends 3x12 each side
5 min skipping 20/10 to try and loosen up my feet.
Speed bench 9x3 @ 80+bands
1bd 5x5 @ 95,100,105,110,115
2bd 3x5 @ 120,125,130
A1 chins 5x4 with assistance
A2 DB shoulder press 4x6 @ 22s, 25s, 25s, 25s
B1 fall outs 3x10
B2 side bends 3x12 each side
5 min skipping 20/10 to try and loosen up my feet.
Friday, June 3, 2011
can I just be well...
Wednesday, on my way to the gym (driving home from WW) I found myself feeling nauseous... even had to pull over for a minute. Instead of the gym, I went home. This proved to be a good decision as I vomited shortly after getting home. Oddly enough, Thursday morning I felt fine, despite my stomach being unsettled most of the night.
Thursday I went in and deadlifted as per normal.
Sumo warm ups @ 135,155,175,195,215, then 3x6 @ 225,235,245
3x8 ankle mobility
OH squats 4x5 @ 55,60,65,70
1 leg hip thrust 3x10 each leg @ 25 all sets
DB swings 3x15 @ 40 all sets
yoga plex 3x4/side
15 min on treadmill
Thursday I went in and deadlifted as per normal.
Sumo warm ups @ 135,155,175,195,215, then 3x6 @ 225,235,245
3x8 ankle mobility
OH squats 4x5 @ 55,60,65,70
1 leg hip thrust 3x10 each leg @ 25 all sets
DB swings 3x15 @ 40 all sets
yoga plex 3x4/side
15 min on treadmill
Wednesday, June 1, 2011
back in the gym
I've been back in the gym 2 days now, although my strength is not fully back after that run. Could also be that I am still battling with this cold.
Monday I did my legs up bench work and I pretty well hit my numbers to my chest (fell short by 1 rep at 110 (only got 5), but my target was 108). It was my 2 and 3 bd where my strength really came up short, which is quite odd for me. I guess I just tired out too fast. My accessory work went well, as per normal and I didn't have to trim the weight back on those.
Tuesday I did my high bar squats... I did sets of 6 @ 135,155,175,185 but then did 4 @ 195 with knee sleeves (for mental security... I always thought they provided me with more than they do!!) and then 2 @ 205 with knee sleeves. Way under targets but that was in part because my targets are high, I struggle with high bar, and I didn't have a spot to really push those reps. My accessory work was good again, using 25s for step ups, 165,175,185 for 3x8 stiff leg DLs, 25 for 1 leg glute bridges and a band for hypers. Also tossed in abs because I hadn't done them Monday and finished with 8 min of skipping (20/10).
Monday I did my legs up bench work and I pretty well hit my numbers to my chest (fell short by 1 rep at 110 (only got 5), but my target was 108). It was my 2 and 3 bd where my strength really came up short, which is quite odd for me. I guess I just tired out too fast. My accessory work went well, as per normal and I didn't have to trim the weight back on those.
Tuesday I did my high bar squats... I did sets of 6 @ 135,155,175,185 but then did 4 @ 195 with knee sleeves (for mental security... I always thought they provided me with more than they do!!) and then 2 @ 205 with knee sleeves. Way under targets but that was in part because my targets are high, I struggle with high bar, and I didn't have a spot to really push those reps. My accessory work was good again, using 25s for step ups, 165,175,185 for 3x8 stiff leg DLs, 25 for 1 leg glute bridges and a band for hypers. Also tossed in abs because I hadn't done them Monday and finished with 8 min of skipping (20/10).
Sunday, May 29, 2011
Saturday, May 28, 2011 Blackfoot "baby" ultra
Jer, Mom and I entered the 25km Blackfoot baby ultra race. The race started at 11am. Jer took off ahead of us and it was the intention that he would do it in his time and Mom and I would do it together. I was a bit concerned about keeping up with Mom because she has been training for this and I have not. We ran pretty steady the first 11km... very little walking and mostly just walking the hills. The first 11km has some hills but they are less steep. When you come around the turn at the 11km aid station you hit the horse trails, which is sandy hills - LOTS of them back to back. These hills have haunted my dreams since 2009. They felt easier this time, albeit, not "fun". After these hills though, the race got noticably harder. I found the trek between the 15km water station and the 21km aid station the hardest - both physically and psychologically. It's full of the most intense section of hills (lots of up, little down) and it's also the point where we were getting worn down. Seeing the 21km aid station was awesome and knowing there was only 4km left felt nice, although I was tired and crazy sore at this point. My left ankle had been hurting since very early on (maybe even before the 5km point if I recall) and then around 7km I started to get hot spots on my right foot so put socks on (was wearing my 5fingers). After about 13km-15km my right foot started to ache - top of the foot, particularly around the big toe joint. My hip flexors started acting up as well, first the right one, which I have had problems with in the past and then both. I just kept moving, knowing I had to stay warm to keep from seizing up. We could hear the cheering of the finish line before we could see it... then we could see the cars parked so we knew for sure it was close. We ran the last bit to the finish and it felt so good to be able to stop. We finished about 3hr50min (I don't have an official time yet) and 2 years ago we did it in around 4hr15min I believe. Jer unofficially did it around 3hr10min.
Friday, May 27, 2011
Thursday p.m.
Bench warm up was lots of band work - rotators, shoulder mobility, face pulls
Speed bench 9x3 @ 75 + bands
bench 1bd 5x5 @ 95,100,105,110,110
bench 2bd 3x5 @ 115,120,125
A1 chins 5x4 with assistance
A2 DB shoulder press 4x6 @ 20s, 20s, 22s, 25s
B1 side bends 3x12/side with cable
B2 ab wheel 3x10
Friday a.m.
Warm up: 3 rounds of: 10 box jumps, 30lb DB per hand farmers walks
A1 DLs 6s @ 135,155,175,195,215,235
A2 ankle mobility 3x8/leg
B1 OH squats 4x5 @ bar first 3 sets, then 55
B2 single leg hip thrust 3x10/leg no weight
C1 DB swings 3x15 @ 35 each set
C2 yoga plex 3x4/side
Bench warm up was lots of band work - rotators, shoulder mobility, face pulls
Speed bench 9x3 @ 75 + bands
bench 1bd 5x5 @ 95,100,105,110,110
bench 2bd 3x5 @ 115,120,125
A1 chins 5x4 with assistance
A2 DB shoulder press 4x6 @ 20s, 20s, 22s, 25s
B1 side bends 3x12/side with cable
B2 ab wheel 3x10
Friday a.m.
Warm up: 3 rounds of: 10 box jumps, 30lb DB per hand farmers walks
A1 DLs 6s @ 135,155,175,195,215,235
A2 ankle mobility 3x8/leg
B1 OH squats 4x5 @ bar first 3 sets, then 55
B2 single leg hip thrust 3x10/leg no weight
C1 DB swings 3x15 @ 35 each set
C2 yoga plex 3x4/side
Thursday, May 26, 2011
Got back in the gym last night and it was decent. A bit on the weak side, but nothing terrible.
High bar squats 6s @ 135,155,175,195 (only got 5)
Squats belt and wraps 3s @ 225,235... not feeling my best, so I didn't do 245
A1 Step ups 3x6/leg @ 20s each hand
A2 stiff leg DLs 3x8 @ 155,165,165 (was supposed to do 195... no way!)
B1 1 leg glute bridge 3x8/leg - only did 2 sets
B2 hypers 3x15
stretching
High bar squats 6s @ 135,155,175,195 (only got 5)
Squats belt and wraps 3s @ 225,235... not feeling my best, so I didn't do 245
A1 Step ups 3x6/leg @ 20s each hand
A2 stiff leg DLs 3x8 @ 155,165,165 (was supposed to do 195... no way!)
B1 1 leg glute bridge 3x8/leg - only did 2 sets
B2 hypers 3x15
stretching
Tuesday, May 24, 2011
the past week
Since last blog I nailed my deadlifts, doing sets of 4 @ 235,245,255,265. It was great. My accessory work was front squats up to 125lbs, single leg hip thrusts with 20lbs, turkish get ups with 15lbs and mobility and stretching.
Friday was a decent bench day but nothing spectacular, really. Just normal work. Speed work and loads of board work. I believe I worked up to 150 or 155 for a set of 5 to a 3bd... it was not easy!
Saturday was another great day. Squats took forever, but I worked up to straps down work... did doubles @ 260,270,280 and then 285. It was great. My accessory work was the norm from the last 2 weeks... single leg romanian deadlifts, glute bridges, side bridges.
Sunday was legs up but I was starting to feel weak from being sick. I hit my numbers pretty much but not easily. Legs up to chest 6s up to 105, then 2bd 6s at 110,115,120 and then 3bd 6s @ 130,130.
Been sick since then... going to modify things this week to make sure I get 1 of each main lift in the next 3 days since I seem to be feeling more human again.
Friday was a decent bench day but nothing spectacular, really. Just normal work. Speed work and loads of board work. I believe I worked up to 150 or 155 for a set of 5 to a 3bd... it was not easy!
Saturday was another great day. Squats took forever, but I worked up to straps down work... did doubles @ 260,270,280 and then 285. It was great. My accessory work was the norm from the last 2 weeks... single leg romanian deadlifts, glute bridges, side bridges.
Sunday was legs up but I was starting to feel weak from being sick. I hit my numbers pretty much but not easily. Legs up to chest 6s up to 105, then 2bd 6s at 110,115,120 and then 3bd 6s @ 130,130.
Been sick since then... going to modify things this week to make sure I get 1 of each main lift in the next 3 days since I seem to be feeling more human again.
Wednesday, May 18, 2011
Tuesday, May 17
Warm up was shoulder mobility, pec stretch, rotators with bands, face pulls, hammer curls and front raises
CGB 3x5 @ (bar,65,85),95,95,95
A1 Incline DB press 3x12 @ 25s all sets
A2 prone row 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80,85,85
C1 wall slides 3x8
C2 pallof presses 5 sets total
3 rounds of 4 min (8 rounds total, 1 min rest between) tabata (20/10) - jumping rope
CGB 3x5 @ (bar,65,85),95,95,95
A1 Incline DB press 3x12 @ 25s all sets
A2 prone row 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80,85,85
C1 wall slides 3x8
C2 pallof presses 5 sets total
3 rounds of 4 min (8 rounds total, 1 min rest between) tabata (20/10) - jumping rope
Tuesday, May 17, 2011
Monday, May 16
HAM mobility 4x for warm up
high bar squats 5x5 @ 160,170,180,190,200 (knee sleeves)
A1 DB lunges 3x8 each leg @ 20s, 22s, 22s
A2 GHRs (modified) 3x6 @ 40 all sets
9 min stairmill, 6 min jump rope (20/10)
high bar squats 5x5 @ 160,170,180,190,200 (knee sleeves)
A1 DB lunges 3x8 each leg @ 20s, 22s, 22s
A2 GHRs (modified) 3x6 @ 40 all sets
9 min stairmill, 6 min jump rope (20/10)
Monday, May 16, 2011
Shirted bench day
Warm ups: shoulder mobility, face pulls, rotators
Bench warm ups: 8@bar, 5@65, 3@85, 2@95, 2@105, 1@115, 1@125 to 2bd.
Shirted: 2 @ 140, 150, 160
A1 3bd 3x3 @ 135,140,145
A2 1 arm 1 leg row 3x8 per side @ 25, 30, 33
B1 Alt DB press 3x8 per side @ 22s, 25s, 28s
B2 Bent over row 3x10 @ 80 all sets
C1 anti rotation press 3x8 per side with cables
C2 rotators 3 sets internal and external
Bench warm ups: 8@bar, 5@65, 3@85, 2@95, 2@105, 1@115, 1@125 to 2bd.
Shirted: 2 @ 140, 150, 160
A1 3bd 3x3 @ 135,140,145
A2 1 arm 1 leg row 3x8 per side @ 25, 30, 33
B1 Alt DB press 3x8 per side @ 22s, 25s, 28s
B2 Bent over row 3x10 @ 80 all sets
C1 anti rotation press 3x8 per side with cables
C2 rotators 3 sets internal and external
Saturday, May 14, 2011
happy squat day :)
Warm ups included HAM (hip) mobility complex, the EC stretch/mobility, squat to stand.
Squats:
barx5
135x3
155x2
185x1
205x1 (belt)
225x1 (belt and wraps)
245x2 (straps down)
255x2 (straps down)
265x2 (straps down)
275x2 (straps down)
A1 single leg Rom DL 3x8 each leg @ 22s, 28s, 28s
A2 GMs 3x6 @ 105,110,115
B1 glute bridge 3x12 @ 35 all sets
B2 side bridges 3x30sec each side
C1 doorway pec stretch 3x30 sec
C2 lat stretch 3x30 sec
Squats:
barx5
135x3
155x2
185x1
205x1 (belt)
225x1 (belt and wraps)
245x2 (straps down)
255x2 (straps down)
265x2 (straps down)
275x2 (straps down)
A1 single leg Rom DL 3x8 each leg @ 22s, 28s, 28s
A2 GMs 3x6 @ 105,110,115
B1 glute bridge 3x12 @ 35 all sets
B2 side bridges 3x30sec each side
C1 doorway pec stretch 3x30 sec
C2 lat stretch 3x30 sec
Friday... the 13th...
I wasn't feeling too hot by after work so I had a little nap and then still wasn't sure whether I would make it in. I decided to go and see how it felt. In the end, I felt okay... just tired. But that makes sense because I haven't been sleeping as much as I should be and the deadlifts from yesterday kicked my butt!
Warm ups were rotators, face pulls, shoulder mobility
Speed bench 9x3 @ 75+bands doubled on ends
2bd 3x5 @ 100,110,120
3bd 5s @ 125,130,130,140,145
A1 Chins 6 sets (3 reps first 3 sets, then 4 reps last 3) all with assistance
A2 scap pushups 3x12
B1 DB rows 3x10 @ 28,30,30
B2 3 point hamstring stretch 3 sets
15 min on treadmill
Warm ups were rotators, face pulls, shoulder mobility
Speed bench 9x3 @ 75+bands doubled on ends
2bd 3x5 @ 100,110,120
3bd 5s @ 125,130,130,140,145
A1 Chins 6 sets (3 reps first 3 sets, then 4 reps last 3) all with assistance
A2 scap pushups 3x12
B1 DB rows 3x10 @ 28,30,30
B2 3 point hamstring stretch 3 sets
15 min on treadmill
Friday, May 13, 2011
Wed
Warm up was shoulder mobility, rotators, face pulls with bands
CGB 7x5 @ (65,70) 75,80,85,90,95,95,90
A1 Incline DB press 3x8 @ 22s all sets
A2 fat man rows 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80 all sets
C1 wall slides 3x10
C2 Pallof presses 3x10 each side with bands
Thurs
Warm up included various hip flexor stretches, squat to stand, some knifty stretch I learned from EC, and a new hip mobility drill I learned (HAM mobility drill).
Warm up DLs @ 135,155,175,195
Sumo DLs 6x4 (6 sets is a lot) @ 210,220,230,240,250,260
A1 single leg hip thrust 3x8 per leg @ 15lbs all sets
A2 front squats 3x5 @ 105,115,120
B1 Turkish get up 3x3 each side @ 12lbs all sets
B2 Yoga plex 3x5 per side
finished with seated 90/90 stretches, thoracic mobility stretches and quad and hip stretches
Warm up was shoulder mobility, rotators, face pulls with bands
CGB 7x5 @ (65,70) 75,80,85,90,95,95,90
A1 Incline DB press 3x8 @ 22s all sets
A2 fat man rows 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80 all sets
C1 wall slides 3x10
C2 Pallof presses 3x10 each side with bands
Thurs
Warm up included various hip flexor stretches, squat to stand, some knifty stretch I learned from EC, and a new hip mobility drill I learned (HAM mobility drill).
Warm up DLs @ 135,155,175,195
Sumo DLs 6x4 (6 sets is a lot) @ 210,220,230,240,250,260
A1 single leg hip thrust 3x8 per leg @ 15lbs all sets
A2 front squats 3x5 @ 105,115,120
B1 Turkish get up 3x3 each side @ 12lbs all sets
B2 Yoga plex 3x5 per side
finished with seated 90/90 stretches, thoracic mobility stretches and quad and hip stretches
Wednesday, May 11, 2011
Tuesday May 10
Quick run down
High bar squats 5x5 @ 155,165,175,185,195
A1 DB lunges 3x8/leg @ 22s in each hand all sets
A2 GHRs 3x6 (modified) @ 35lbs all sets
10 min rowing 30sec row/30sec rest
10 min stairmill intervals 40sec slower/40sec faster
Heel to butt stretches 3x30sec/side
Calf stretches 3x30sec
High bar squats 5x5 @ 155,165,175,185,195
A1 DB lunges 3x8/leg @ 22s in each hand all sets
A2 GHRs 3x6 (modified) @ 35lbs all sets
10 min rowing 30sec row/30sec rest
10 min stairmill intervals 40sec slower/40sec faster
Heel to butt stretches 3x30sec/side
Calf stretches 3x30sec
Tuesday, May 10, 2011
eek! been too long
I didn't realize it's been over a week... oops!
Highlights from the past week
1) I made it in every day
2) bad spotters suck... I don't need help for every rep just because YOU think the weight is heavy
3) high bar squats 5x5 up to 190
4) deadlifts 4x4 up to 255
5) straps down squats 3x2 up to 265
6) Rest Sunday... well, not really "rest" but didn't make it to the gym
7) Bench Monday included shirt 3x2 up to 155, did 160 for 1 but didn't go for the double because the first one wasn't pretty (wasn't "hard", but wasn't pretty)
Highlights from the past week
1) I made it in every day
2) bad spotters suck... I don't need help for every rep just because YOU think the weight is heavy
3) high bar squats 5x5 up to 190
4) deadlifts 4x4 up to 255
5) straps down squats 3x2 up to 265
6) Rest Sunday... well, not really "rest" but didn't make it to the gym
7) Bench Monday included shirt 3x2 up to 155, did 160 for 1 but didn't go for the double because the first one wasn't pretty (wasn't "hard", but wasn't pretty)
Monday, May 2, 2011
speaking out against idiocy!
http://www.oprah.com/health/Gwyneth-Paltrows-Workout-Routine
ROFL! It's actually much easier to change your body composition with weight resistance (3lbs does NOT count!) and a healthy diet... but she IS a "celebrity trainer"... right??
Oh, and as an aside... Gwyneth announced she is osteopenic (precursor to osteoporosis... this can't possibly be connected... can it? :)
Here's a much better source for this information plus a breakdown of her diet from this crack-pot trainer...
(sorry, the link doesn't want to work for me... worth the time to copy and paste though)
http://graemethomasonline.com/skinny-fat-not-just-hollywoods-problem/
Women everywhere, let's pick up 5lb weights and fling them at Tracy...
ROFL! It's actually much easier to change your body composition with weight resistance (3lbs does NOT count!) and a healthy diet... but she IS a "celebrity trainer"... right??
Oh, and as an aside... Gwyneth announced she is osteopenic (precursor to osteoporosis... this can't possibly be connected... can it? :)
Here's a much better source for this information plus a breakdown of her diet from this crack-pot trainer...
(sorry, the link doesn't want to work for me... worth the time to copy and paste though)
http://graemethomasonline.com/skinny-fat-not-just-hollywoods-problem/
Women everywhere, let's pick up 5lb weights and fling them at Tracy...
My usual Monday catch-up
Friday was great having Rhaea around to train with. She caught a lot of attention from other gym-goers (particularly other groups of powerlifters) because of how much she can deadlift... and to think, it's her weakest lift... LOL
speed bench 9x3 @ 75 plus bands
bench 5x2 @ 95,105,115,120,125 - only got 1 again... my shoulder was upset with me. Rhaea said I was bordering on touching too low, so I touched higher at 120 and 125 but my shoulder was unhappy with that. It's partly just in my head that I can't press this... I could have... no reason why not... but, when my shoulder yelps I get scared.
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 pull ups 4 sets with assistance
B1 two point rows 3x10 @ 20s, 25s, 30s
B2 1 arm pec stretches 2x30 sec each side
Plus some other stretching
Saturday squats were decent... can't complain... I do like heavy weight, low reps
All my sets:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt and light wraps
245x1 belt and wraps
255x1 belt and wraps
265x1 belt and wraps
270x1 belt and wraps
speed deadlifts from deficit 20x1 @ 165
yoga plex 2 sets
A1 1 leg hip thrust 3x8 per side no weight
A2 wall march 3x6 per side
A3 barbell kneeling hip thrust 3x10 @ 95,95,95
heel to butt stretch twice each side and seated 90/90 stretch twice each side
Massage after the gym, focusing on my shoulders - especially the right one.
Sunday bench was good, despite my shoulder feeling tender from the massage. I wasn't going to push it, but in the shirt my shoulder felt good.
Warm ups and then bench @ 65x5,85x3,95x1,105x1,115(2bd)x1,125(2bd)x1,135(3bd)x1
Shirted bench
135x2 - first rep to 2bd, second rep to chest
140x2
145x2
150x2
A1 bench 3bd 3x3 @ 125,125,125
A2 1 arm 1 leg row 3x8 each side @ 25,25,30
B1 alternating DB press 3x8 each side @ 20s, 25s, 30s
B2 bent over rows 3x10 @ 70,80,80
C1 antirotational press 3x8 each side with cable
C2 rotators 5 sets
speed bench 9x3 @ 75 plus bands
bench 5x2 @ 95,105,115,120,125 - only got 1 again... my shoulder was upset with me. Rhaea said I was bordering on touching too low, so I touched higher at 120 and 125 but my shoulder was unhappy with that. It's partly just in my head that I can't press this... I could have... no reason why not... but, when my shoulder yelps I get scared.
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 pull ups 4 sets with assistance
B1 two point rows 3x10 @ 20s, 25s, 30s
B2 1 arm pec stretches 2x30 sec each side
Plus some other stretching
Saturday squats were decent... can't complain... I do like heavy weight, low reps
All my sets:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt and light wraps
245x1 belt and wraps
255x1 belt and wraps
265x1 belt and wraps
270x1 belt and wraps
speed deadlifts from deficit 20x1 @ 165
yoga plex 2 sets
A1 1 leg hip thrust 3x8 per side no weight
A2 wall march 3x6 per side
A3 barbell kneeling hip thrust 3x10 @ 95,95,95
heel to butt stretch twice each side and seated 90/90 stretch twice each side
Massage after the gym, focusing on my shoulders - especially the right one.
Sunday bench was good, despite my shoulder feeling tender from the massage. I wasn't going to push it, but in the shirt my shoulder felt good.
Warm ups and then bench @ 65x5,85x3,95x1,105x1,115(2bd)x1,125(2bd)x1,135(3bd)x1
Shirted bench
135x2 - first rep to 2bd, second rep to chest
140x2
145x2
150x2
A1 bench 3bd 3x3 @ 125,125,125
A2 1 arm 1 leg row 3x8 each side @ 25,25,30
B1 alternating DB press 3x8 each side @ 20s, 25s, 30s
B2 bent over rows 3x10 @ 70,80,80
C1 antirotational press 3x8 each side with cable
C2 rotators 5 sets
Thursday, April 28, 2011
Last night I deadlifted... I really love deadlifts but I was not keen on them last night.
Sumo DL 3x5 @ 225,235,245 (I did lots of warm up sets up to this of course)
Sumo DL from deficit (just working on form) 3x5 @ 115,165,165
Front squat 3x6 @ 100,105,110
A1 DB bulg split squats 3x8 each leg @ 25s in each hand all sets
A2 Landmines 3x6 each side @ bar + 10, 12.5, 12.5
B1 DB swings 2x15 @ 40,40
B2 calf stretch 2x30sec
Sumo DL 3x5 @ 225,235,245 (I did lots of warm up sets up to this of course)
Sumo DL from deficit (just working on form) 3x5 @ 115,165,165
Front squat 3x6 @ 100,105,110
A1 DB bulg split squats 3x8 each leg @ 25s in each hand all sets
A2 Landmines 3x6 each side @ bar + 10, 12.5, 12.5
B1 DB swings 2x15 @ 40,40
B2 calf stretch 2x30sec
Wednesday, April 27, 2011
Tuesday
Took it easy on close grip today... hit my numbers but didn't push it after Sunday...
CGB 3x10 @ 70,75,80
CGB 2bd 3x6 @ 95,100,105
A1 CGB 3bd 2x6 @ 110,115
A2 DB rows 3x8 each side @ 30,35,35
B1 scap pushups 3x10
B2 head supported rows 3x10 @ 25s all sets
CGB 3x10 @ 70,75,80
CGB 2bd 3x6 @ 95,100,105
A1 CGB 3bd 2x6 @ 110,115
A2 DB rows 3x8 each side @ 30,35,35
B1 scap pushups 3x10
B2 head supported rows 3x10 @ 25s all sets
Monday, April 25, 2011
Monday...
Well, the high bar squats are feeling stronger than they were in January when I ran this program... but I still don't love them :)
High bar squats 3x8 @ 165,170,180
Reverse lunges 3x6 each side @ 25s,25s,30s
Speed dls 6x2 w 45 sec between @ 190
Pallof presses 3x10 each side with bands
adductor stretches
High bar squats 3x8 @ 165,170,180
Reverse lunges 3x6 each side @ 25s,25s,30s
Speed dls 6x2 w 45 sec between @ 190
Pallof presses 3x10 each side with bands
adductor stretches
Squats 5x3 @ 200,210 (belt only), 220,230,240 (belt and wraps)
A1 stiff leg DLs 3x6 @ 175,185,190
A2 yoga plex 3x6 each side
B1 single leg hip thrust 3x8 each side @ 8lbs all sets
B2 wall march 3x6 each side
B3 ab fall outs 3x8
C1 heel to butt 2x30 sec
C2 seated 90/90 2x30 sec
Saturday night I felt horrible. Not sure what was wrong, but I went to bed just after 9pm. I felt decent Easter morning but then was just exhausted all day. I felt like I could have slept all day long, despite the amazing weather. Went to the gym Sunday at 5pm... things did not go well. Maybe I've been pushing it with bench too much or maybe I was worn down and tired or sick.
legs up 3x5 @ 95,105,110 (did 4)
legs up 2bd 2x5 @ 115,120 (did 4)
(I think I did these numbers last week actually, that's how weak I was feeling)
A1 chins 5x3 with assistance but did pauses at bottom
A2 DB incline press 4x8 @ 22s, 25s, 25s, 25s
B1 side planks 3x20sec
B2 rotators with bands 3 sets internal and external
Then did a bit of cardio type work while I waited for some of the guys to finish with my boards.
A1 stiff leg DLs 3x6 @ 175,185,190
A2 yoga plex 3x6 each side
B1 single leg hip thrust 3x8 each side @ 8lbs all sets
B2 wall march 3x6 each side
B3 ab fall outs 3x8
C1 heel to butt 2x30 sec
C2 seated 90/90 2x30 sec
Saturday night I felt horrible. Not sure what was wrong, but I went to bed just after 9pm. I felt decent Easter morning but then was just exhausted all day. I felt like I could have slept all day long, despite the amazing weather. Went to the gym Sunday at 5pm... things did not go well. Maybe I've been pushing it with bench too much or maybe I was worn down and tired or sick.
legs up 3x5 @ 95,105,110 (did 4)
legs up 2bd 2x5 @ 115,120 (did 4)
(I think I did these numbers last week actually, that's how weak I was feeling)
A1 chins 5x3 with assistance but did pauses at bottom
A2 DB incline press 4x8 @ 22s, 25s, 25s, 25s
B1 side planks 3x20sec
B2 rotators with bands 3 sets internal and external
Then did a bit of cardio type work while I waited for some of the guys to finish with my boards.
Friday, April 22, 2011
More catch up...
Thursday
Sumo dls 5x5 @ 205,215,225,230,235
Front squats 3x6 @ 95,100,105
A1 DB Bulgarian split squats 3x8 each leg @ 25s each hand all sets
A2 landmines 3x6 each side @ bar + 10
B1 DB swings 2x15 @ 40 all sets
B2 calf stretches 2x30sec
Friday
Speed bench 9x3 @ 70 plus bands
3bd 5s @ 95,105,115,125,135,145,150(comp grip on last set)
A1 DB bench 3x8 @ 25s, 28s, 30s
A2 pullups 4x3 w assistance
B1 2pt row 3x10 @ 25s each hand all sets
B2 1 arm pec stretch 2x30 sec each side
Thursday
Sumo dls 5x5 @ 205,215,225,230,235
Front squats 3x6 @ 95,100,105
A1 DB Bulgarian split squats 3x8 each leg @ 25s each hand all sets
A2 landmines 3x6 each side @ bar + 10
B1 DB swings 2x15 @ 40 all sets
B2 calf stretches 2x30sec
Friday
Speed bench 9x3 @ 70 plus bands
3bd 5s @ 95,105,115,125,135,145,150(comp grip on last set)
A1 DB bench 3x8 @ 25s, 28s, 30s
A2 pullups 4x3 w assistance
B1 2pt row 3x10 @ 25s each hand all sets
B2 1 arm pec stretch 2x30 sec each side
Thursday, April 21, 2011
quick update so I don't get too far behind
Rest day Monday - too busy with the kids activities and sometimes, something has to give.
Tuesday - squats
high bar squats 3x8 @ 155,165,175
reverse lunges 3x6 each leg @ 25s all sets
speed DLs 6x2 w 45 sec @ 180
pallof presses 3x10 each side with bands
adductor stretch
Wednesday - CGB
CGB 3x10 @ 70,75,80
CGB 2bd 3x6 @ 85,95,105
A1 CGB 3bd 2x6 (did 3rd set) @ 110,115,120
A2 DB rows 3x8 each side @ 30 all sets
B1 scap pushups 3x10
B2 head supported rows 3x10 @ 25s in each hand all sets
B3 overhead press 3x8 @ 45,50,50
Tuesday - squats
high bar squats 3x8 @ 155,165,175
reverse lunges 3x6 each leg @ 25s all sets
speed DLs 6x2 w 45 sec @ 180
pallof presses 3x10 each side with bands
adductor stretch
Wednesday - CGB
CGB 3x10 @ 70,75,80
CGB 2bd 3x6 @ 85,95,105
A1 CGB 3bd 2x6 (did 3rd set) @ 110,115,120
A2 DB rows 3x8 each side @ 30 all sets
B1 scap pushups 3x10
B2 head supported rows 3x10 @ 25s in each hand all sets
B3 overhead press 3x8 @ 45,50,50
Monday, April 18, 2011
Sunday... boy am I sore!
Well, it's Monday, so I am less sore today, but yesterday I was crazy sore!
Legs up bench 5x5 @ 85,90,95,100,105
Legs up 2bd 3x5 @ 110,115,120
A1 chin ups 5x3
A2 incline DB press 4x8 @ 25s all sets
B1 plank 3x20sec per side
B2 rotators 4 sets
Legs up bench 5x5 @ 85,90,95,100,105
Legs up 2bd 3x5 @ 110,115,120
A1 chin ups 5x3
A2 incline DB press 4x8 @ 25s all sets
B1 plank 3x20sec per side
B2 rotators 4 sets
Sunday, April 17, 2011
Sat torture... bad idea
10am crossfit drop in WOD
20min of: 100m run, 21 kb swings, 12 pullups
I used 35lb kb and band for assistance w pullups .. did just over 6 rounds
Squats @ 11:30
Squats 5x3 @ 175,185,195,205,210 belted
Stiff leg dls 3x6 @ 165,175,175
Yoga plex 3x4/side
1 leg hip thrusts no wgt 3x8/side
Wall march 3x6/side
Stretches
10am crossfit drop in WOD
20min of: 100m run, 21 kb swings, 12 pullups
I used 35lb kb and band for assistance w pullups .. did just over 6 rounds
Squats @ 11:30
Squats 5x3 @ 175,185,195,205,210 belted
Stiff leg dls 3x6 @ 165,175,175
Yoga plex 3x4/side
1 leg hip thrusts no wgt 3x8/side
Wall march 3x6/side
Stretches
Thursday, April 14, 2011
Rest day... needed some easy recovery for my legs
10 min treadmill
5 rounds of:
Farmers walk length of gym and back w 35s
10 box jumps
Then did 3x5 each leg step ups w 20 in opposite hand
5 rounds of:
Farmers walk length of gym and back w 35s
10 box jumps
Then did 3x5 each leg step ups w 20 in opposite hand
Wednesday, April 13, 2011
Tuesday, April 12
Things were good and this early on I still feel strong and like I have a bit left in the tank...
CGB 3x10 @ 65,70,75
CGB 2bd 3x6 @ 85,95,100
A1 CGB 3bd 2x6 but did extra set @ 105,110,115
A2 DB row 3x8 each side @ 25,30,30
B1 Scap pushup 3x10
B2 Head supported row 3x10 @ 20s,22s,25s
Then tossed in 3x8 OH press @ 40,50,50 and some rear delt work
CGB 3x10 @ 65,70,75
CGB 2bd 3x6 @ 85,95,100
A1 CGB 3bd 2x6 but did extra set @ 105,110,115
A2 DB row 3x8 each side @ 25,30,30
B1 Scap pushup 3x10
B2 Head supported row 3x10 @ 20s,22s,25s
Then tossed in 3x8 OH press @ 40,50,50 and some rear delt work
Tuesday, April 12, 2011
Monday, April 11
Last night... I love and hate high bar squats... I mean, I hate them, they are brutal and hard and miserable, but I love them because I stay upright when the weight gets heavy, in part because of all this high bar work.
high bar squats 3x8 @ 145,155,165
reverse lunges 3x6per leg @ 20s, 22s, 25s
speed deadlifts 6x2 every 45 sec @ 170
pallof presses 3x10 per side with bands
adductor stretch
high bar squats 3x8 @ 145,155,165
reverse lunges 3x6per leg @ 20s, 22s, 25s
speed deadlifts 6x2 every 45 sec @ 170
pallof presses 3x10 per side with bands
adductor stretch
Monday, April 11, 2011
Back to regularly scheduled training
Started training last night for the next meet...
Sunday, April 10
Legs up 5x5 @ 65,75,85,95,100
Legs up 2bd 3x5 @ 105,110,115
A1 Chins 5x3
A2 Incline DB press 4x8 @ 20s,20s,25s,25s
B1 side planks 3x20sec each side
B2 rotators with bands 4 sets
Nice to be back with programming
Sunday, April 10
Legs up 5x5 @ 65,75,85,95,100
Legs up 2bd 3x5 @ 105,110,115
A1 Chins 5x3
A2 Incline DB press 4x8 @ 20s,20s,25s,25s
B1 side planks 3x20sec each side
B2 rotators with bands 4 sets
Nice to be back with programming
Tuesday, April 5, 2011
Nationals 2011
What a fantastic meet! Well, the making weight part was less fun but I made it. I think the extensive travel must have caused me to retain a ton of water, which my body did not want to drop. I cut water out at 4pm Tuesday and at 8am Wed I was 63.8 - eek! At 9-9:30am Rhaea and I went to the sauna across the street (I was down to 63.6 at this point). Sauna and whirlpool for about 45 min and when we got back to the hotel I was 63.1... with 10 min to go. I spit out the last 100grams and made it, exactly 63.0.
Overall, I am very happy... although I only walked away with PBs in squat and total, there's a bigger picture here for me that makes me very very thrilled.
Squats went off as planned... 135kg was an easy opener... 147.5kg was probably even better (I am always a tad cautious on the opener, so once I sink that I speed up for my second and third). 150kg was my third and it was nice... I slowed down a bit but it wasn't a grinder by any means!
Bench was a frustration... 70kg was easy, 75kg still easy... I really wanted 82.5kg even though my coaches were toying with just 80kg. They agreed I had 82.5 in me though after watching 75... I lost it on the right side about 5-6inches off my chest. My arm tipped back which pulled me out of the groove and that was it. BUMMER!! That lift would have put me 7.5kg behind the leader. Alas, I was now 15kg behind her. Keep in mind, I did not have a clue about the board and the numbers at the time. My coaches were watching.
Going into deadlift I knew my first and seconds were solid. This is my lift and my brother (one of my coaches) has yet to call a deadlift number I have not pulled (I have been called twice on technical issues, but I pulled them to lockout). 147.5 and 157.5 were pretty easy lifts. Well, I was told to "go sit down". I had been told that my coaches were more worried about taking a shot at gold than worrying about PBs or an elite total. I was told to just pull what was put on the bar. The girl in the lead did not pull her third deadlift, which meant, if I could pull a rabbit out of my hat it could be there... coaches knew it was a long shot, but like I was told, "you don't come to nationals to not take a run at gold". I was told later, if the girl in first had pulled her last deadlift I would have been given 170kg as my third. That would have given me my first elite total... I knew I had 170 in me ;) But, because the National record is 177.5kg, my coaches could put in for 178 (0.5 increment allowed on record attempts), which would have given me a 403kg total (the girl in first had 402.5).
While I would like to say "ya, it was awesome, I came from behind and deadlifted 20kg over my previous PB to win", I can't ;) I didn't even move the bar... not a smidge... not sure I even could have rolled it on the carpet. BUT, I did give it a freaking honest try... and for 2 days after my back knew I had tried - LOL!
So... I walk away with a second (in a class of 3 lifters), a 7.5kg PB in squat and a 5kg PB in total... a 410 Wilks (up from 400, my previous best Wilks). The best part though, which is the bigger picture... I was close... I mean, close enough to give it a try with that last deadlift. I easily had another 2.5kg in my squat (my brother thought maybe even 5kg) and I just lost that last bench from the groove - technical issue really. The girl who beat me is a great lifter and I thought she was going to be so far ahead of me by deadlifts it wouldn't matter... but she wasn't. I held my own... and THAT is a much better "big picture" than any PB...
Needless to say... the fire has been stoked...
Overall, I am very happy... although I only walked away with PBs in squat and total, there's a bigger picture here for me that makes me very very thrilled.
Squats went off as planned... 135kg was an easy opener... 147.5kg was probably even better (I am always a tad cautious on the opener, so once I sink that I speed up for my second and third). 150kg was my third and it was nice... I slowed down a bit but it wasn't a grinder by any means!
Bench was a frustration... 70kg was easy, 75kg still easy... I really wanted 82.5kg even though my coaches were toying with just 80kg. They agreed I had 82.5 in me though after watching 75... I lost it on the right side about 5-6inches off my chest. My arm tipped back which pulled me out of the groove and that was it. BUMMER!! That lift would have put me 7.5kg behind the leader. Alas, I was now 15kg behind her. Keep in mind, I did not have a clue about the board and the numbers at the time. My coaches were watching.
Going into deadlift I knew my first and seconds were solid. This is my lift and my brother (one of my coaches) has yet to call a deadlift number I have not pulled (I have been called twice on technical issues, but I pulled them to lockout). 147.5 and 157.5 were pretty easy lifts. Well, I was told to "go sit down". I had been told that my coaches were more worried about taking a shot at gold than worrying about PBs or an elite total. I was told to just pull what was put on the bar. The girl in the lead did not pull her third deadlift, which meant, if I could pull a rabbit out of my hat it could be there... coaches knew it was a long shot, but like I was told, "you don't come to nationals to not take a run at gold". I was told later, if the girl in first had pulled her last deadlift I would have been given 170kg as my third. That would have given me my first elite total... I knew I had 170 in me ;) But, because the National record is 177.5kg, my coaches could put in for 178 (0.5 increment allowed on record attempts), which would have given me a 403kg total (the girl in first had 402.5).
While I would like to say "ya, it was awesome, I came from behind and deadlifted 20kg over my previous PB to win", I can't ;) I didn't even move the bar... not a smidge... not sure I even could have rolled it on the carpet. BUT, I did give it a freaking honest try... and for 2 days after my back knew I had tried - LOL!
So... I walk away with a second (in a class of 3 lifters), a 7.5kg PB in squat and a 5kg PB in total... a 410 Wilks (up from 400, my previous best Wilks). The best part though, which is the bigger picture... I was close... I mean, close enough to give it a try with that last deadlift. I easily had another 2.5kg in my squat (my brother thought maybe even 5kg) and I just lost that last bench from the groove - technical issue really. The girl who beat me is a great lifter and I thought she was going to be so far ahead of me by deadlifts it wouldn't matter... but she wasn't. I held my own... and THAT is a much better "big picture" than any PB...
Needless to say... the fire has been stoked...
Wednesday, March 23, 2011
"prep" time
I always talk about the gym... I never really talk about all my "prep" outside the gym. I never tell you all how many times I successfully squat 150kg in preparation for my goal of squatting 150kg at the meet. Or how many successful bench presses I have, no matter how light. And I have gone so far as to imagine what it's going to feel like to pull that last deadlift and know I reached my total goal. For the 90 min I spend in the gym every day, I spend at least another 90 in my head every day. Not all at once... but through the day... always running through the set up, the feelings, my brother's voice, the commands, the success. I imagine it both as if I complete it and sometimes as if I am watching myself.
Keep in mind, it doesn't always go as planned... I mean, when I invisioned getting pumped about my 400 Wilks, I did not imagine leaping and being so excited that I slipped and nearly ran into a pole... but, that's okay :) The feeling was exactly as I knew it would be.
Keep in mind, it doesn't always go as planned... I mean, when I invisioned getting pumped about my 400 Wilks, I did not imagine leaping and being so excited that I slipped and nearly ran into a pole... but, that's okay :) The feeling was exactly as I knew it would be.
Tuesday, March 22, 2011
Funny enough, the closer I get to a meet, the less I feel motivated to log my training. I have now completed all my openers and am done heavy work until the meet. My squats in full gear were 285,295,305. My benches in my shirt were 145,155,160. Yesterday I did squats in a belt and I used knee sleeves as my knees were feeling stiff and sore. Did my regular high bar work and then moved into doubles with the belt @ 190,210,220. Today is a close grip bench day with decent weight and then after today everything drops in weight and I will be working super light from here on. I am really tired these days, which is likely just the result of the training intensity. But, probably means I should try and get some extra sleep ;)
Friday, March 18, 2011
deadlifts = fantastic
Deadlifts were great!
Warmed up and then got into 5 with bar and 135, 3 with 155, 2 with 185 and then singles @ 225,245,265 (belt), straps down 285, full gear @ 315, 325. Both felt smooth and relatively easy. Thinking I will aim to have my brother open me at 147.5kg at the meet.
Also had front squats, hip thrusts, yoga plex, pallof presses and stretches to finish the night.
Warmed up and then got into 5 with bar and 135, 3 with 155, 2 with 185 and then singles @ 225,245,265 (belt), straps down 285, full gear @ 315, 325. Both felt smooth and relatively easy. Thinking I will aim to have my brother open me at 147.5kg at the meet.
Also had front squats, hip thrusts, yoga plex, pallof presses and stretches to finish the night.
Thursday, March 17, 2011
been kinda busy
And just tired. Seems like I can't bring myself to do much posting of any kind.
I am feeling highly unfocused at work - that's a lot due to excitement :) We leave in 8 days...
Things have been going relatively well. Sunday bench I felt strong... such a nice change. Hit my spotter on the second rep at 260lbs Tuesday during squats which startled me so I lost my tension and really fought to get it up - he may have helped a bit even. Wednesday bench I was back to feeling like it was a struggle again, but it's all good. I had a great training night and am ready for deadlifts Thursday.
My weight has been up but likely just due to some unpleasant water retention... it seems to be coming back down again. I have my plan for water cutting now, which makes me feel good.
I am feeling highly unfocused at work - that's a lot due to excitement :) We leave in 8 days...
Things have been going relatively well. Sunday bench I felt strong... such a nice change. Hit my spotter on the second rep at 260lbs Tuesday during squats which startled me so I lost my tension and really fought to get it up - he may have helped a bit even. Wednesday bench I was back to feeling like it was a struggle again, but it's all good. I had a great training night and am ready for deadlifts Thursday.
My weight has been up but likely just due to some unpleasant water retention... it seems to be coming back down again. I have my plan for water cutting now, which makes me feel good.
Sunday, March 13, 2011
frustration of squats
Well, they felt good... the first couple "warm up" sets in my suit felt high but that made sense - the weight was still light. There's no reason I didn't hit depth in my suit yesterday. I got video and they all look high. Granted, the angle of the video is bad, and they were done with my phone, which doesn't necessarily take the best quality video. Still, they all look HIGH!! Worked up to a full gear double at 305lbs although with how those looked, I will likely be opening 135kg to be sure. Another opener that is going to be under what I want based on where I want to finish. Oh well... better to get my openers in and have a good total than stress about numbers.
Friday, March 11, 2011
this training stuff is hard
I took it relatively easy on Wednesday because of my failed attempt during shirted bench on Sunday. Did my 10-2 close grip starting at 85lbs and working up in 5s to 105lbs for the set of 2. Then I did ascending boards at 85lbs and it nearly killed me again. I had to rack and rest 15 seconds between the 2 and 3bd just so I could get it done.
Deadlifts started off poorly last night. My legs were still quite sore from Tues so I warmed up... stretched, dynamic work, mobility work... and still, as soon as I put 135lbs back down I pulled my inner thighs - EEK! So, I kept warming up... and I found as long as I didn't put the weight all the way to the floor, but rather, when the plates were about half inch to inch off the floor I just let the bar go, then I didn't get the pulling. It also meant that I was struggling to sit back into the deadlifts as well as I should have, because of that pulling sensation. I did get things done and pulled straps down triples at 275 and 295... tried 290 but I reset after the second and couldn't pull the 3rd. Part of it was in my head... I was afraid to hurt myself.
My legs feel less sore today although I will be resting lots, doing some easy walking on the treadmill after bench tonight and getting myself all recovered and ready for squats tomorrow :)
Deadlifts started off poorly last night. My legs were still quite sore from Tues so I warmed up... stretched, dynamic work, mobility work... and still, as soon as I put 135lbs back down I pulled my inner thighs - EEK! So, I kept warming up... and I found as long as I didn't put the weight all the way to the floor, but rather, when the plates were about half inch to inch off the floor I just let the bar go, then I didn't get the pulling. It also meant that I was struggling to sit back into the deadlifts as well as I should have, because of that pulling sensation. I did get things done and pulled straps down triples at 275 and 295... tried 290 but I reset after the second and couldn't pull the 3rd. Part of it was in my head... I was afraid to hurt myself.
My legs feel less sore today although I will be resting lots, doing some easy walking on the treadmill after bench tonight and getting myself all recovered and ready for squats tomorrow :)
Tuesday, March 8, 2011
last few days
Rather than logging complete training days every day, I will give over views and speak to my main lifts. Friday was speed bench and lots of board work with bands. Worked up to 140 plus bands to a 3bd. Sat did 3x3 squats @ 225,240,255 then 2x1 @ 265,275. Sun was terrible... did a solid double at 155 but failed second rep at 165 for my shirted bench.
Monday was my rest day. Today was high bar squats followed by doubles w wraps. High bar 5x5 @ 155,160,170,180,190.. did 4 only last set as I was getting bent over. Then doubles at 225,245,255.
Monday was my rest day. Today was high bar squats followed by doubles w wraps. High bar 5x5 @ 155,160,170,180,190.. did 4 only last set as I was getting bent over. Then doubles at 225,245,255.
Friday, March 4, 2011
some thoughts...
I had a conversation today... what is normal for women any more? Young girls (and some of us old ones) are still struggling with these model images that tell us we need to be tall, skinny (and I mean skinny) and gorgeous or we are not worthwhile. There is a push to not accept those standards... look at The Dove Campaign... love it! But, we have almost swung too far. The norm is becoming young girls with excess fat rolls hanging out of clothes that are too small. These girls aren't healthy. While I am happy to see them not trying to maintain an artificial magazine image, I am sad that we have gone too far and are now unhealthy in the opposite direction. It's not healthy to starve yourself, vomit after you eat or use excessive amounts of exercise to keep your weight down... BUT, it's not healthy to drink slurpees, eat chips and hot dogs and lay around on the couch watching Twilight movies all night either. We are a society of extremes... in a time when the biggest thing we need is balance.
ah, how I love thee, deadlift
It felt like I warmed up forever, but it included some warm up sets. So, I did my usual warm up stuff and then touched the bar.
DLs 5 @ 135 then 3s @ 155,185,205,225
3 with belt @ 255
3s with straps down (and belt) @ 265,270,275,280
A1 front squats 3x8 @ 95,100,105
A2 single leg hip thrust 3x12 no weight
Tossed in some kneeling barbell hip thrusts in for fun 2x15 @ 85,95
B1 ankle mobility 3x8 each side
B2 DB swings
10 min on treadmill at a relatively slow pace
DLs 5 @ 135 then 3s @ 155,185,205,225
3 with belt @ 255
3s with straps down (and belt) @ 265,270,275,280
A1 front squats 3x8 @ 95,100,105
A2 single leg hip thrust 3x12 no weight
Tossed in some kneeling barbell hip thrusts in for fun 2x15 @ 85,95
B1 ankle mobility 3x8 each side
B2 DB swings
10 min on treadmill at a relatively slow pace
Thursday, March 3, 2011
Tuesday, March 1, 2011
busy weekend
Friday night was a bench day with speed work and then lots of volume on boards. 5x5 to a 1bd working up to 115 and then 3x5 to a 2bd @ 125,130,130, which is excellent for me. Chins, DB shoulder presses and ab work rounded out the night. Also did 10 min on the stair mill.
Saturday I did a quick run through of KB work for about 10 min.
Saturday in the gym was squats with wraps. Sets of 3 up to 245lbs. I did 235 and 245... went to repeat 245 but lost balance on the first rep and it ended ugly. Still decided to go ahead with my singles. Did 2 singles at 255 and 265. Also had romanian dls, GMs, GHRs and side bridges this day. GMs felt better than they have since I tweaked my back a month or 2 ago.
Sunday morning, another bit of KB work.
Sunday was scheduled as a shirted bench day, but due to last week being an impromptu shirt day we changed this day. I did legs up 7s @ 65,75,85,95 then did some doubles (feet down) @ 105,115,120. Moved then to 3bd work and did a lot of volume - 3s @ 130,135,145,150,160,165 (competition grip), 170 (competition grip). This is by far my best to a 3bd.
Monday night once again squats. 5x5 high bar @ 155,160,165,175,185 then 2x2 with wraps @ 235,245. Also had reverse lunges and hypers. Tossed in a few snatches. Did the prescribed stretching - heel to butt and adductor stretches and 10 min on the stair mill.
Saturday I did a quick run through of KB work for about 10 min.
Saturday in the gym was squats with wraps. Sets of 3 up to 245lbs. I did 235 and 245... went to repeat 245 but lost balance on the first rep and it ended ugly. Still decided to go ahead with my singles. Did 2 singles at 255 and 265. Also had romanian dls, GMs, GHRs and side bridges this day. GMs felt better than they have since I tweaked my back a month or 2 ago.
Sunday morning, another bit of KB work.
Sunday was scheduled as a shirted bench day, but due to last week being an impromptu shirt day we changed this day. I did legs up 7s @ 65,75,85,95 then did some doubles (feet down) @ 105,115,120. Moved then to 3bd work and did a lot of volume - 3s @ 130,135,145,150,160,165 (competition grip), 170 (competition grip). This is by far my best to a 3bd.
Monday night once again squats. 5x5 high bar @ 155,160,165,175,185 then 2x2 with wraps @ 235,245. Also had reverse lunges and hypers. Tossed in a few snatches. Did the prescribed stretching - heel to butt and adductor stretches and 10 min on the stair mill.
Friday, February 25, 2011
Tues was close grip and while I can't remember specifics, I did hit my targets with relative ease... it was 7s both to my chest and to a 3bd I believe. Also lots of accessory triceps work and other stuff :)
Wed:
A1) DLs 3x6 (after warm up sets) @ 220,230,240
A2) ankle mobility 3 sets each side
B1) OH squats 3x5 @ 55,65,70
B2) single leg hip thrusts 3x10 each side @ 10,10,15
C1) DB swings 3x15 @ 40 all sets
C2) yoga plex 3x4 each side
Thurs was a rest day in the program but I did 4 sets of 50 KB swings first thing in the morning.
Wed:
A1) DLs 3x6 (after warm up sets) @ 220,230,240
A2) ankle mobility 3 sets each side
B1) OH squats 3x5 @ 55,65,70
B2) single leg hip thrusts 3x10 each side @ 10,10,15
C1) DB swings 3x15 @ 40 all sets
C2) yoga plex 3x4 each side
Thurs was a rest day in the program but I did 4 sets of 50 KB swings first thing in the morning.
Wednesday, February 23, 2011
got me thinking...
I am involved in the Precision Nutrition online community and read a few posts today about women's bodies. These got me thinking again... something I tend to do :) I have often thought a lot about how I believe powerlifting truly saved me but have probably never written it out. I used to be overweight... pretty much my childhood. Then in my 20s I found Weight Watchers and lost the weight... had a second baby and had to lose it all again. And I kept losing... I was smaller than I had ever been in my life... I probably weighed less at 26 than I did at 8. People, family in particular, started commenting about my weight. But, these same people had been the ones to tell me I needed to lose weight... so, I used them to fuel my weight loss fire. I remember the day I got on the scale and it read 119lbs... I was so excited. I vividly remember thinking that I could trick WW into allowing me to work while being underweight because I would be weighing in at night with clothes on, so they could be fooled.
Then, one day, my brother asked me to squat in our grandmother's kitchen. And he teased me and I told him to teach me. A few weeks later, he taught me. A month later I joined a gym and he put together a program for me. I told him I was eating MORE as a means of ensuring I could get stronger... I mean, I was UP to almost 1500kcal a day most days... hahaha!! Oh how foolish I was.
At my first meet I weighed in and walked out into the lifting area to realize that my name, age and weight were up on a huge screen.... and I realized that if I was enjoying lifting as much as I thought I was, I would have to give up my obsession with my weight. And I did...
Fours years later (this month) is when I started my first program... today, I still struggle some days with my body and weight. Some days I wonder how big I will get. Some days I panic and have to remind myself that being skinny fat wasn't good either and that I love lifting more than I love being skinny.
A few years ago, when I was going through my own stuff, I banished the phrase "nothing tastes as good as thin feels" from my WW meeting... and now, when my members go to use that saying I remind them "nothing tastes as good as healthy feels".
I honestly don't know where I would be if my brother hadn't asked me to squat in my grandmother's kitchen that day...
Dec 2005... about 124lbs... wasn't quite at my smallest yet
My last meet... Oct 2010
Then, one day, my brother asked me to squat in our grandmother's kitchen. And he teased me and I told him to teach me. A few weeks later, he taught me. A month later I joined a gym and he put together a program for me. I told him I was eating MORE as a means of ensuring I could get stronger... I mean, I was UP to almost 1500kcal a day most days... hahaha!! Oh how foolish I was.
At my first meet I weighed in and walked out into the lifting area to realize that my name, age and weight were up on a huge screen.... and I realized that if I was enjoying lifting as much as I thought I was, I would have to give up my obsession with my weight. And I did...
Fours years later (this month) is when I started my first program... today, I still struggle some days with my body and weight. Some days I wonder how big I will get. Some days I panic and have to remind myself that being skinny fat wasn't good either and that I love lifting more than I love being skinny.
A few years ago, when I was going through my own stuff, I banished the phrase "nothing tastes as good as thin feels" from my WW meeting... and now, when my members go to use that saying I remind them "nothing tastes as good as healthy feels".
I honestly don't know where I would be if my brother hadn't asked me to squat in my grandmother's kitchen that day...
Dec 2005... about 124lbs... wasn't quite at my smallest yet
My last meet... Oct 2010
Sunday, February 20, 2011
Weekends in MJ are so good for training. Sometimes its technical coaching & sometimes its just good for the confidence and simple fun.
Sat squats worked up to a couple doubles in full gear @ 285 and 295. Lots of accessory work as well.
Sun got into my bench shirt. Doubles at 145 and 155. Just about got the double at 165 as well.
Tomorrow we are going to the gym early so I can make the long drive home even though I always hate leaving.
Sat squats worked up to a couple doubles in full gear @ 285 and 295. Lots of accessory work as well.
Sun got into my bench shirt. Doubles at 145 and 155. Just about got the double at 165 as well.
Tomorrow we are going to the gym early so I can make the long drive home even though I always hate leaving.
Friday, February 18, 2011
too busy it seems
I have been very busy with work and family that it's been tough to log my training consistently.
I have been getting in every day and this weekend I am headed to Moose Jaw to train at Unparalleled (www.unparalleled.ca) with my brother et al. I am excited about that... I love it there :)
I will get back to logging very soon.
Oh, and just a reminder... if you have a Droid, search Fuel Up and download... well worth the few dollars! I made the lemon poppyseed bars for the trip... amazing!
I have been getting in every day and this weekend I am headed to Moose Jaw to train at Unparalleled (www.unparalleled.ca) with my brother et al. I am excited about that... I love it there :)
I will get back to logging very soon.
Oh, and just a reminder... if you have a Droid, search Fuel Up and download... well worth the few dollars! I made the lemon poppyseed bars for the trip... amazing!
Friday, February 11, 2011
Thurs PM, Fri AM
Deadlifts last night were okay...
sumo DL 4s @ 135,155,185,205,220,230,240,250
A1 single leg hip thrust 3x8 each side @ 25lbs all sets
A2 front squats 3x5 @ 105,115,120
B1 TGUs 3x3 each side @ 15lbs all sets
B2 yoga plex 3x5 each side
C1 seated 90/90 2x30sec each side
C2 t-spine dip 3x10
This morning was more KB work, but not too much as I am feeling pretty worn down. I think that's one of the things I really like about doing this KB work at home first thing, I can do as much as I feel good doing.
50 double hand swings
50 alternating hand swings
20 slingshots/figure 8 with hold - whatever they are called, 10 swings, 20 more slingshots
25 swings, 5 squats, 25 swings, 5 squats, 25 swings, 5 squats, 25 swings, 5 squats
sumo DL 4s @ 135,155,185,205,220,230,240,250
A1 single leg hip thrust 3x8 each side @ 25lbs all sets
A2 front squats 3x5 @ 105,115,120
B1 TGUs 3x3 each side @ 15lbs all sets
B2 yoga plex 3x5 each side
C1 seated 90/90 2x30sec each side
C2 t-spine dip 3x10
This morning was more KB work, but not too much as I am feeling pretty worn down. I think that's one of the things I really like about doing this KB work at home first thing, I can do as much as I feel good doing.
50 double hand swings
50 alternating hand swings
20 slingshots/figure 8 with hold - whatever they are called, 10 swings, 20 more slingshots
25 swings, 5 squats, 25 swings, 5 squats, 25 swings, 5 squats, 25 swings, 5 squats
Thursday, February 10, 2011
Wed PM and Thurs AM
Wed PM
CG bench 3x5 @ 85,90,90
A1 Incline DB 3x12 @ 25s, 22s, 22s
A2 Prone rows 3x12
B1 1foot elevated pushups 3x6/side
B2 chest supported rows 3x8 @ 80 all sets
C1 wall slides 3x8
C2 various antirotational ab work
Thurs AM
1 min on, 1 min off KB work (incl swings, figure 8 with hold, one hand swings, clean and press) for 5 rounds
CG bench 3x5 @ 85,90,90
A1 Incline DB 3x12 @ 25s, 22s, 22s
A2 Prone rows 3x12
B1 1foot elevated pushups 3x6/side
B2 chest supported rows 3x8 @ 80 all sets
C1 wall slides 3x8
C2 various antirotational ab work
Thurs AM
1 min on, 1 min off KB work (incl swings, figure 8 with hold, one hand swings, clean and press) for 5 rounds
Wednesday, February 9, 2011
Mon, Tues and half of Wed
Mon
high bar squats 5x5 @ 155, 165, 175, 185, 200 (belt) - although my blasted spotter pretty much helped me every rep at 200 - argh!
DB lunges 3x8 each leg @ 28s every set
GHRs 3x6 @ 35 each set
Interval cardio was farmers walks, suitcase walks and DB swings
stretching
Tues A.M.
100 KB swings alternating between 20 double hand and 20 single hand
rest
5 rounds of:
20 swings
5 goblet squats
rest
10 cleans right, 10 cleans left
Wed A.M.
100 swings alternating between 20 double hand and 20 single hand
Rest maybe 30 sec
3 rounds of:
10 squats with overhead press
10 swings
Rest again around 30-45 sec
3 rounds of:
20 Figure 8 with hold
10 swings
Wed P.M. will be close grip bench
high bar squats 5x5 @ 155, 165, 175, 185, 200 (belt) - although my blasted spotter pretty much helped me every rep at 200 - argh!
DB lunges 3x8 each leg @ 28s every set
GHRs 3x6 @ 35 each set
Interval cardio was farmers walks, suitcase walks and DB swings
stretching
Tues A.M.
100 KB swings alternating between 20 double hand and 20 single hand
rest
5 rounds of:
20 swings
5 goblet squats
rest
10 cleans right, 10 cleans left
Wed A.M.
100 swings alternating between 20 double hand and 20 single hand
Rest maybe 30 sec
3 rounds of:
10 squats with overhead press
10 swings
Rest again around 30-45 sec
3 rounds of:
20 Figure 8 with hold
10 swings
Wed P.M. will be close grip bench
Monday, February 7, 2011
Fri
speed bench 9x3 @ 75 plus bands
2bd 3x5 @ 100,110,120
3bd 5s @ 130,135,140,145
accessories, I can't remember what I did, but I am pretty sure there were a million chin ups, scap pushups and other stuff
10 min on stairmill
Sat
squats (only working sets listed) 4x2 @ 245,255,265,275 all straps down
A1 1leg rom dl with DBs 3x8 @ 22s, 28s, 28s
A2 GM 3x6 @ 85,95,95
B1 glute bridge 3x12 @ 65 all sets
B2 side planks 3x30sec each side
pec and lat stretches to finish - 3x30 sec of each
then I walked around West Ed mall for around 3 hours
Sun
Bench (only working sets listed) with shirt 3x2 @ 135, 145, 150
A1 bench 3bd 3x3 @ 135, 135, 135
A2 1leg 1arm row 3x8 each side @ 25,25,25
B1 alt db bench 3x8 @ 20s, 25s, 25s
B2 bent rows 3x10 @ 70,70,70
antirotational presses and rotators to finish - 3-5 sets of each
13 min on treadmill
speed bench 9x3 @ 75 plus bands
2bd 3x5 @ 100,110,120
3bd 5s @ 130,135,140,145
accessories, I can't remember what I did, but I am pretty sure there were a million chin ups, scap pushups and other stuff
10 min on stairmill
Sat
squats (only working sets listed) 4x2 @ 245,255,265,275 all straps down
A1 1leg rom dl with DBs 3x8 @ 22s, 28s, 28s
A2 GM 3x6 @ 85,95,95
B1 glute bridge 3x12 @ 65 all sets
B2 side planks 3x30sec each side
pec and lat stretches to finish - 3x30 sec of each
then I walked around West Ed mall for around 3 hours
Sun
Bench (only working sets listed) with shirt 3x2 @ 135, 145, 150
A1 bench 3bd 3x3 @ 135, 135, 135
A2 1leg 1arm row 3x8 each side @ 25,25,25
B1 alt db bench 3x8 @ 20s, 25s, 25s
B2 bent rows 3x10 @ 70,70,70
antirotational presses and rotators to finish - 3-5 sets of each
13 min on treadmill
Friday, February 4, 2011
Boy, I am slacking on the logging here...
CG 7x5 @ 75,80,85,85,90,90,95
Accessories were supersets of DB incline and prone rows, 1leg elevated pushups and bent rows and stretching/mobility
DLs 4s @ 135,155,185,205,215,225,235,245,245
A1 1 leg hip thrusts 3x8 each leg @ 15lbs all sets
A2 front squats 3x5 @ 105,110,115
B1 TGU 3x3 each side @ 10lbs all sets
B2 Yoga plex 3x5 each side
stretching and mobility
CG 7x5 @ 75,80,85,85,90,90,95
Accessories were supersets of DB incline and prone rows, 1leg elevated pushups and bent rows and stretching/mobility
DLs 4s @ 135,155,185,205,215,225,235,245,245
A1 1 leg hip thrusts 3x8 each leg @ 15lbs all sets
A2 front squats 3x5 @ 105,110,115
B1 TGU 3x3 each side @ 10lbs all sets
B2 Yoga plex 3x5 each side
stretching and mobility
Monday, January 31, 2011
shirted bench
Warm up - lots of mobility work and light benches (bar, 65, 85, 95, 115 to 2bd)
SBP 3x2 @ 135,140,145
3bd 3x3 @ 120,125,130
1arm 1leg row 3x8 each side @ 25s all sets
A1 Alt DB press 3x8 @ 25s all sets
A2 Bent rows 3x10 @ 70,80,80
B1 Rotators
B2 anti rotation press
- these were supposed to be 3 sets of each, but I did more like 5
Also tossed some biceps in at the end and a couple sets of light face pulls
SBP 3x2 @ 135,140,145
3bd 3x3 @ 120,125,130
1arm 1leg row 3x8 each side @ 25s all sets
A1 Alt DB press 3x8 @ 25s all sets
A2 Bent rows 3x10 @ 70,80,80
B1 Rotators
B2 anti rotation press
- these were supposed to be 3 sets of each, but I did more like 5
Also tossed some biceps in at the end and a couple sets of light face pulls
Sunday, January 30, 2011
squats
Bench Friday was good although I was super tired from my exam. Worked to 140 for a set of 5 to a 3bd.
Yesterday squats went well... although depth is tough in that new suit I have.
Warm up is always similar - mobility stuff typically
Squats 5 @ bar, 135
Squats 3 @ 155
Squats 2 @ 185, 205 (belt), 225 (belt and wraps)
Squats 2 @ 245, 255, 265 (all straps down)
A1 Single leg rom dl with DBs 3x8 each leg @ 17s, 20s, 20s
A2 GMs 3x6 @ 85,90,95 (kept it light due to back issue a few weeks back)
B1 Glute bridge 3x12 @ 45, 55, 55
B2 Side bridges 3x30 sec each side
Pec stretches 2x30, lat stretches 2x30 and barbell kneeling hip thrusts 2 sets to finish
YouTube page for video
Yesterday squats went well... although depth is tough in that new suit I have.
Warm up is always similar - mobility stuff typically
Squats 5 @ bar, 135
Squats 3 @ 155
Squats 2 @ 185, 205 (belt), 225 (belt and wraps)
Squats 2 @ 245, 255, 265 (all straps down)
A1 Single leg rom dl with DBs 3x8 each leg @ 17s, 20s, 20s
A2 GMs 3x6 @ 85,90,95 (kept it light due to back issue a few weeks back)
B1 Glute bridge 3x12 @ 45, 55, 55
B2 Side bridges 3x30 sec each side
Pec stretches 2x30, lat stretches 2x30 and barbell kneeling hip thrusts 2 sets to finish
YouTube page for video
Thursday, January 27, 2011
Wednesday, Jan 26
Deadlifts 4s @ 155,185,205,220,230,240
A1 1 leg hip thrust 3x8 each side @ 10,20,20
A2 front squats 3x5 @ 95,105,115
B1 TGU 3x3 each side @ 10,12,12
B2 yoga plex 3x3 each side
C1 seated 90/90 2x30sec each side
C2 t-spine dip 3x10
Ah... thank goodness for Thursday rest :)
A1 1 leg hip thrust 3x8 each side @ 10,20,20
A2 front squats 3x5 @ 95,105,115
B1 TGU 3x3 each side @ 10,12,12
B2 yoga plex 3x3 each side
C1 seated 90/90 2x30sec each side
C2 t-spine dip 3x10
Ah... thank goodness for Thursday rest :)
Tuesday, January 25, 2011
Tuesday... 8:20am...
CG bench 5x5 @ 75,80,85,85,90
A1 DB incline 3x12 @ 20s all sets
A2 Prone rows (fat man pullups) 3x12
B1 1foot elevated pushups 3x6/side
B2 chest supported rows 3x8 @ 65 all sets
C1 wall slides 3x10
C2 supposed to be pallof presses, but I substituted with other core stuff
A1 DB incline 3x12 @ 20s all sets
A2 Prone rows (fat man pullups) 3x12
B1 1foot elevated pushups 3x6/side
B2 chest supported rows 3x8 @ 65 all sets
C1 wall slides 3x10
C2 supposed to be pallof presses, but I substituted with other core stuff
Monday, January 24, 2011
ugh... more high bar squat brutality
Warm up - lots of mobility work, really trying to focus on this stuff
High Bar squats 5x5 @ 135,155,165,175,185,190 (did 3 and got bent over so I left it there... no sore back for me!!)
A1 DB lunges 3x8 each leg @ 20lb DBs each set
A2 GHRs (modified) 3sets (8,10,10) @ 25 each set
15 min intervals on stair mill
heel to butt stretch 3x30sec
calf stretch 3x30sec
2 sets hip thrusts
High Bar squats 5x5 @ 135,155,165,175,185,190 (did 3 and got bent over so I left it there... no sore back for me!!)
A1 DB lunges 3x8 each leg @ 20lb DBs each set
A2 GHRs (modified) 3sets (8,10,10) @ 25 each set
15 min intervals on stair mill
heel to butt stretch 3x30sec
calf stretch 3x30sec
2 sets hip thrusts
Okay, how come I never heard of meatza till now?
I tried to find an easy link for this but there seems to be many varieties and versions out there so I will just post what I did and trust the Universe to give credit to the person I got it from :)
2 lbs grass fed extra lean beef (this barely shrunk... I will get a pic next time I make it)
2 eggs (organic, local of course)
1/2 c fresh parmesan cheese (this was regular grocery store variety - haha!)
oregano, basil, garlic powder
Mix well as if you were making hamburgers, but instead, lay it out flat on a pan like you would a pizza crust.
Bake for 10-15 min at 350ish
Drain any grease (I barely had to do this)
Top with pizza sauce and veggies - we sauteed mushrooms and peppers and added spinach. We then topped with another 1/2 c parmesan cheese and baked it another 10 min.
Amazing!!
2 lbs grass fed extra lean beef (this barely shrunk... I will get a pic next time I make it)
2 eggs (organic, local of course)
1/2 c fresh parmesan cheese (this was regular grocery store variety - haha!)
oregano, basil, garlic powder
Mix well as if you were making hamburgers, but instead, lay it out flat on a pan like you would a pizza crust.
Bake for 10-15 min at 350ish
Drain any grease (I barely had to do this)
Top with pizza sauce and veggies - we sauteed mushrooms and peppers and added spinach. We then topped with another 1/2 c parmesan cheese and baked it another 10 min.
Amazing!!
Catching up
Friday
Warm up
Speed bench 9x3 @ 75+bands
Bench 5x2 @ 95,105,115,120,125 (didn't get second one)
can't remember the accessory work
Saturday
Warm up
Squats 5 @ bar, 135
Squats 2 @ 155, 185, 205 (belt)
Squats 2 with belt and wraps @ 225
Squats 1 with belt and wraps @ 240,250,260
A1 Stiff leg dls 3x6 @ 155,175,195
A2 Yoga plex 3x6 each side
B1 1leg hip thrust 3x8 each side
B2 Wall march 3x6 each side
2 sets barbell kneeling hip thrusts
Stretches - seated 90/90 and heel to butt
Sunday
Warm up of course
Doubles @ 85,95,115 to 2bd
Doubles in shirt @ 125 to 2bd, 125, 135, 140
A1 3bd bench 3x3 @ 120,125,130
A2 1arm1leg row 3x8 each side @ 15,20,25 (did extra set later at 25)
B1 Alt DB bench 3x8 each @ 20s, 25s, 25s
B2 t-bar rows 3x10 @ 25,35,35 (how much I added, not sure what the base weighs)
C1 anti rotation press 3x8 each side with bands
C2 rotators several sets - not even sure - with bands
Warm up
Speed bench 9x3 @ 75+bands
Bench 5x2 @ 95,105,115,120,125 (didn't get second one)
can't remember the accessory work
Saturday
Warm up
Squats 5 @ bar, 135
Squats 2 @ 155, 185, 205 (belt)
Squats 2 with belt and wraps @ 225
Squats 1 with belt and wraps @ 240,250,260
A1 Stiff leg dls 3x6 @ 155,175,195
A2 Yoga plex 3x6 each side
B1 1leg hip thrust 3x8 each side
B2 Wall march 3x6 each side
2 sets barbell kneeling hip thrusts
Stretches - seated 90/90 and heel to butt
Sunday
Warm up of course
Doubles @ 85,95,115 to 2bd
Doubles in shirt @ 125 to 2bd, 125, 135, 140
A1 3bd bench 3x3 @ 120,125,130
A2 1arm1leg row 3x8 each side @ 15,20,25 (did extra set later at 25)
B1 Alt DB bench 3x8 each @ 20s, 25s, 25s
B2 t-bar rows 3x10 @ 25,35,35 (how much I added, not sure what the base weighs)
C1 anti rotation press 3x8 each side with bands
C2 rotators several sets - not even sure - with bands
Thursday, January 20, 2011
Wed Jan 19
Deadlifts were great... hit targets, no belt, no pain, front squats, hit targets, no belt, no pain :)
Warm up as always includes bits and pieces of Cressey's warm up series from Off Season program plus some extra stuff that was also taken from him
Sumo DLs 5s @ 135,155,185,210,220,230
Front squats 3x6 @ 95,105,115
A1 Bulg split squats 3x8 each leg @ 20lb DBs each hand
A2 Landmines 3x6 each side @ bar + 10
B1 DB swings 2x15 @ 30
B2 Calf stretch 2x30sec each side
Kneeling fall outs 2 sets
Finished with more hip thrusts and foam rolling my glutes
Warm up as always includes bits and pieces of Cressey's warm up series from Off Season program plus some extra stuff that was also taken from him
Sumo DLs 5s @ 135,155,185,210,220,230
Front squats 3x6 @ 95,105,115
A1 Bulg split squats 3x8 each leg @ 20lb DBs each hand
A2 Landmines 3x6 each side @ bar + 10
B1 DB swings 2x15 @ 30
B2 Calf stretch 2x30sec each side
Kneeling fall outs 2 sets
Finished with more hip thrusts and foam rolling my glutes
Tuesday, January 18, 2011
Monday, Jan 17
squats high bar 8s @ 115,135,155,165 - haven't done anything more than the bar in a week without my belt and even going high bar with 135 felt good.
reverse lunges 3x6/leg @ 75,75,80
speed deadlifts 10x2 @ 175 with 45 sec
pallof presses 2x10 each side with 3 sec hold, 1x20 each side, no pause
stretching and glute activation
reverse lunges 3x6/leg @ 75,75,80
speed deadlifts 10x2 @ 175 with 45 sec
pallof presses 2x10 each side with 3 sec hold, 1x20 each side, no pause
stretching and glute activation
Monday, January 17, 2011
progress update
So, Tuesday last week I just helped out... no lifting for me. I was hopeful things would feel better Wednesday, but unfortunately my back was still sore. It seemed to be improving, but was not there yet. I did get in Wednesday night for some light belted DLs, sets of 5 up to 175lbs. Worked on form mostly and added in some 65lb front squats and unweighted unilateral work. My back felt better after the workout... I was hopeful for Thursday.
Thursday my back was still sore, but definitely improving. I have bowling Thursday night and thought that since DLs had made it feel better, bowling probably would too. Boy was I wrong! I threw one game and had to quit. While I had an awesome game (351), it was growing increasingly painful with every ball I threw. It is amazing how well I can bowl when I am staying very slow and straight... haha!! I was worried at this point though... My brother suspected maybe glutes...
Friday I went back to the chiropractor. He said I was out but based on my jabberings and taking a look at my back he said it seemed like maybe I had strained the muscle. He also found some nasty spots in my feet - well, my right foot especially. I just about flew off the table when he hit a few spots in my right foot. Friday night was some bench work... kept it light again and took it relatively easy. After training I headed to my massage therapists. She checked my hips and said I am anteriorly rotated still, but not as bad as before. She did suspect the pain in my back was connected with working my right hip flexor out the weekend prior (connected with the misery of my right foot and the tenderness in my right glute). It was well worth all the pain (my glutes were horrific she said) and I was able to walk away with a further reduction in pain in my back.
I did squat Saturday, and played it safe of course. Wore my belt for all of it and kept it light... sets of 3 up to 225lbs with belt and wraps. Enough to do some work without overdoing it. My back did not bug me at all through training this day.
Sunday it was aggravated again, but if it's connected with my glutes then it makes sense that it would be tight after squats. Gave my hubby a good reason to dig his bony elbow into my glutes and make me yelp! It did loosen up my back some and I was able to go in last night for a normal bench day. I felt stronger again and felt good to be back doing stuff.
Sunday...
Legs up 3x5 @ 65,75,85,95,105,110(did 4)
Legs up 2bd 2x5 @ 115,120
A1) Chins 3x3
A2) DB incline 2x8 @ 30s, 30s
Rotators 4 sets
Side planks 3x20sec per side
Will be training tonight but still wearing my belt for squats. I am not prepared to take any chances so I will play it safe for a bit longer. My back is improving all the time but I can still feel the tension in it... My stress levels are higher than normal as well, so better to be safe than sorry...
Thursday my back was still sore, but definitely improving. I have bowling Thursday night and thought that since DLs had made it feel better, bowling probably would too. Boy was I wrong! I threw one game and had to quit. While I had an awesome game (351), it was growing increasingly painful with every ball I threw. It is amazing how well I can bowl when I am staying very slow and straight... haha!! I was worried at this point though... My brother suspected maybe glutes...
Friday I went back to the chiropractor. He said I was out but based on my jabberings and taking a look at my back he said it seemed like maybe I had strained the muscle. He also found some nasty spots in my feet - well, my right foot especially. I just about flew off the table when he hit a few spots in my right foot. Friday night was some bench work... kept it light again and took it relatively easy. After training I headed to my massage therapists. She checked my hips and said I am anteriorly rotated still, but not as bad as before. She did suspect the pain in my back was connected with working my right hip flexor out the weekend prior (connected with the misery of my right foot and the tenderness in my right glute). It was well worth all the pain (my glutes were horrific she said) and I was able to walk away with a further reduction in pain in my back.
I did squat Saturday, and played it safe of course. Wore my belt for all of it and kept it light... sets of 3 up to 225lbs with belt and wraps. Enough to do some work without overdoing it. My back did not bug me at all through training this day.
Sunday it was aggravated again, but if it's connected with my glutes then it makes sense that it would be tight after squats. Gave my hubby a good reason to dig his bony elbow into my glutes and make me yelp! It did loosen up my back some and I was able to go in last night for a normal bench day. I felt stronger again and felt good to be back doing stuff.
Sunday...
Legs up 3x5 @ 65,75,85,95,105,110(did 4)
Legs up 2bd 2x5 @ 115,120
A1) Chins 3x3
A2) DB incline 2x8 @ 30s, 30s
Rotators 4 sets
Side planks 3x20sec per side
Will be training tonight but still wearing my belt for squats. I am not prepared to take any chances so I will play it safe for a bit longer. My back is improving all the time but I can still feel the tension in it... My stress levels are higher than normal as well, so better to be safe than sorry...
Tuesday, January 11, 2011
Tuesday
Should be a close grip bench day, but going to be a rest and hot tub day instead. Saw the chiropractor who made the necessary adjustments to my back and the rib that's been bugging me on and off for weeks. My rib feels a ton better but my back is still a tad tender. I am going to hot tub it while my daughter has swimming lessons and then I will be going to the gym to help a lifter with his bench shirt, so if I am feeling good I might do some accessory work, but nothing much and definitely super light.
Monday, January 10, 2011
eek... squats and a tweaked back
Several mobility and activation exercises I got teased about
High bar squats 3x8 @ 155,165,175
Reverse Lunges 3x6 each leg @ 65,75,80
Speed dls 6x2 @ 170
GMs 3x6 @ 95,105,95 first noticed a bit of twinge... but really, I was getting bent over second half of last set of squats
Then my back seemed okay... so I kept going
Pallof presses 3x10 each side w bands
Overhead iso hold w band 2x30sec
Hypers 3x10 w pause @ 9kg ball
Adductor stretch on ball 2x30sec
Yoga plex 4 per side
Then as the night has gone on my back has gotten increasingly sore
Tomorrow: trip to chiropractor
High bar squats 3x8 @ 155,165,175
Reverse Lunges 3x6 each leg @ 65,75,80
Speed dls 6x2 @ 170
GMs 3x6 @ 95,105,95 first noticed a bit of twinge... but really, I was getting bent over second half of last set of squats
Then my back seemed okay... so I kept going
Pallof presses 3x10 each side w bands
Overhead iso hold w band 2x30sec
Hypers 3x10 w pause @ 9kg ball
Adductor stretch on ball 2x30sec
Yoga plex 4 per side
Then as the night has gone on my back has gotten increasingly sore
Tomorrow: trip to chiropractor
some un-good bench
Definitely not a good night. Perhaps related to the ongoing soreness in my pecs from massage the day prior.
Legs up 5x5 @ 85,90,95,100,105(only got 4)
Legs up 2bd 3x5 @ 110, 115(4), 115(4)... argh!
A1 chins 5x3 w assistance
A2 DB incline press 4x8 @ 20s, 25s, 25s, 30s
Rotators 4 sets
Side planks 2x30 sec per side
Wrapped knees a couple sets which counts as work... lol
Legs up 5x5 @ 85,90,95,100,105(only got 4)
Legs up 2bd 3x5 @ 110, 115(4), 115(4)... argh!
A1 chins 5x3 w assistance
A2 DB incline press 4x8 @ 20s, 25s, 25s, 30s
Rotators 4 sets
Side planks 2x30 sec per side
Wrapped knees a couple sets which counts as work... lol
Saturday, January 8, 2011
Fri and Sat
Speed bench 9x3 @ 65 + bands
3bd bench 5s @ 85,95,105,115,120,125,130,135,140
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 Pull ups 4x2 with assistance
B1 2 point rows 3x10 each side @ 20, 25, 25 (each side)
B2 1 arm pec stretch
10 min on stair mill... I have discovered a cardio machine I don't mind!!
Lots of warm up today...
Squats 5x3 @ 185,195,200,205,210 (last 4 with belt)
A1 Stiff leg DLs 3x6 @ 175 all sets
A2 Yoga Plex 3x6 each leg
B1 Single leg hip thrusts 3x8 each leg @ 10 all sets
B2 Wall March 3x6 each leg
Heel to Glute stretch 2x30sec each side
Seated 90/90 stretch 2x30sec each side
3bd bench 5s @ 85,95,105,115,120,125,130,135,140
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 Pull ups 4x2 with assistance
B1 2 point rows 3x10 each side @ 20, 25, 25 (each side)
B2 1 arm pec stretch
10 min on stair mill... I have discovered a cardio machine I don't mind!!
Lots of warm up today...
Squats 5x3 @ 185,195,200,205,210 (last 4 with belt)
A1 Stiff leg DLs 3x6 @ 175 all sets
A2 Yoga Plex 3x6 each leg
B1 Single leg hip thrusts 3x8 each leg @ 10 all sets
B2 Wall March 3x6 each leg
Heel to Glute stretch 2x30sec each side
Seated 90/90 stretch 2x30sec each side
Thursday, January 6, 2011
Wed Jan 5
Warm up was quicker than normal due to getting to the gym at 9:30pm. I really didn't want to be leaving at 11pm or later. Still got in some mobility work, glute activation and stretching. I do need to start foam rolling more often. I promise myself that today after work I will foam roll.
Sumo DLs 5x5 @ 185,195,205,210,215
Front squats 3x6 @ 95,100,100
A1 DB Bulg split squats 3x8 each leg @ 20lb DBs each hand all sets
A2 Landmines 3x6 per side @ bar+5,7.5,10
B1 Swings 2x15 @ 35,35
B2 Calf stretch 2x30 sec each leg
Threw in some extra single leg hip thrusts and 2 sets of slingshots with a DB (since I don't have KBs around).
Weight was down yesterday morning to 65.6kg... getting there :)
Sumo DLs 5x5 @ 185,195,205,210,215
Front squats 3x6 @ 95,100,100
A1 DB Bulg split squats 3x8 each leg @ 20lb DBs each hand all sets
A2 Landmines 3x6 per side @ bar+5,7.5,10
B1 Swings 2x15 @ 35,35
B2 Calf stretch 2x30 sec each leg
Threw in some extra single leg hip thrusts and 2 sets of slingshots with a DB (since I don't have KBs around).
Weight was down yesterday morning to 65.6kg... getting there :)
Tuesday, January 4, 2011
cg bench work
Warm up mostly mobility work
Cg bench 3x10 @ 75 all sets
Cg bench 2bd 3x6 @ 85,95,100
Cg bench 3bd 2x6 @ 105,110 A1
DB row 3x8 @ 25,30,30 each side A2
Scap pushups 3x10 B1
Head supported rows 3x10 @ 20lb dbs in each hand all sets B2
10 min on stair climber and 10-15 min shovelling
Cg bench 3x10 @ 75 all sets
Cg bench 2bd 3x6 @ 85,95,100
Cg bench 3bd 2x6 @ 105,110 A1
DB row 3x8 @ 25,30,30 each side A2
Scap pushups 3x10 B1
Head supported rows 3x10 @ 20lb dbs in each hand all sets B2
10 min on stair climber and 10-15 min shovelling
Monday, January 3, 2011
squats... day 2 of new program
High bar squats 3x8 @ 145,155,165
Reverse Lunges 3x6 each leg @ 45,65,70
Speed Sumo dls 6x2 @ 160, 45 sec
Snatches 2@45, 1@55,60,60,60
Pallof presses 3x10 each side w bands
Adductors and abductors w ball and bands 2x30 sec each
Rowing intervals 30/30 10 total
Reverse Lunges 3x6 each leg @ 45,65,70
Speed Sumo dls 6x2 @ 160, 45 sec
Snatches 2@45, 1@55,60,60,60
Pallof presses 3x10 each side w bands
Adductors and abductors w ball and bands 2x30 sec each
Rowing intervals 30/30 10 total
Sunday, January 2, 2011
christmas and ny week
Lots of training in MJ at Unparalleled while I was away. The highlight was squatting 130kg for a dbl straps down in my new super centurion.
Today started my program for nationals.
Legs up 5x5 @ 85,90,95,100,100
Legs up 2bd 3x5 @ 105,110,115
Chin ups 5x3 A1 assisted
Incline DB 4x8 A2 @ 20s, 25s for the rest
Pallof overhead iso hold 1x60 sec per side
Side planks 3x20 sec per side
4 sets rotators
Today started my program for nationals.
Legs up 5x5 @ 85,90,95,100,100
Legs up 2bd 3x5 @ 105,110,115
Chin ups 5x3 A1 assisted
Incline DB 4x8 A2 @ 20s, 25s for the rest
Pallof overhead iso hold 1x60 sec per side
Side planks 3x20 sec per side
4 sets rotators
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