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
Monday, January 24, 2011
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.
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