Today —>
Conditioning:
10 Inverted BW Rows
10 Walking Push-ups CTF
10 Ab Wheel Roll Outs
45lb Plate Push
rest 2 minutes
2-3 legit Chin-ups
10 rep Side Bends with 45 plate (each side)
45lb Plate Push
rest 2 minutes
X3
I was fucking gassed. Clearly was still super fatigued from yesterday. Still haven’t taken a deep breath. Taking the next two days off and going to bed early tonight!
I’m actually getting another gym membership SPECIFICALLY because it has round plates. I can’t stand DLing with multi-sided plates. Call me radical.
[quote]kpsnap wrote:
I’m actually getting another gym membership SPECIFICALLY because it has round plates. I can’t stand DLing with multi-sided plates. Call me radical.[/quote]
Ha! I have thought of that so often! Damn being broke.
And I call you sane…great minds think alike 
yesterday—>
BENCH
warm-up:
bar x 10
85 x 5
95 x 5
115 x 5
working:
125 x 5
130 x 5
130 x 5
130 x 5 → PR
Floor Presses with Chains (3 x 3)
95 + 50lbs in chains
I basically stopped paying attention to my workout after that
T-Bar Row 3 x 8 (45, 45, 55)
Chin-Ups (3, 3, 2, 2) Stopped because it was most definitely time to leave.
We had been there almost 4 hours, not because of actual working out (that would be the worst workout ever), but because people wanted to talk ALL DAY LONG. I was having a hard day anyway from it being PMS time so I get super crazy emotional and am on the brink of tears all day, then work sucked, and found out my Vibrams I ordered are going to take another week to get here. I really had to try to put my ass in gear and then all these people we know show up and want to chat…forever. So I called it a day pretty early on.
Probably skipping my accessory work today because its gorgeous outside and I’d rather be swimming!
i had never used round plated until i joined rmlc, and my GOD what a difference! but i’m broke now to and will be using 24 hours hexagonal madness for awhile --no more 2 gym membership 
nice work lady!! sorry about the hard day–you are doing incredible, so feel free ot burst into tears at commercials! i do the same dame thing 
way to go on the bench pr!!
Hey hey, congrats on the ever increasing bench PRs!!
Brute and Mel - Thanks for the support. You both are badass strong so the compliments are appreciated. Mel, where is Washington are you?
Today–>
SQUAT/DEAD
Zercher Box Squats with Chains (22.5 each)- made this my main movement for 3s
bar x 8
65 x 8
80 x 5
95 x 5
135 x 5 → probably did too many warm-up sets
135 + chains (180) x 3
155 + chains (200) x 3
165 + chains (210) x 3 x 3
Deadlift off a Box (8-10" not sure) - Conventional Stance - 3 secs down, pause on the bottom
135 x 5
155 x 5
165 x 5
185 x 5
185 x 5
Hip Flexor Stretch Circuit
supersetted with…
Ab Wheel Rollouts with 25lb Plate
A few things…
The workout felt good even though my hips are constantly fatigued.
I put a 25 plate down against the wall (or so I thought) and it fell on the side of my foot, pinching the fuck out of it and leaving a massive bruise/blood blister.
I’m not doing the second meet. I just can’t afford it. With the federation fees, the meet fees, and traveling expenses (it’s 3-4 hours away…I decided not to do the Push/Pull for various reasons so this one was down south), it is just too far out of my budget.
With that in mind, I am going to keep two days of heavy training (Bench/Squat/Dead) and pair it up with two days of higher rep/lower weight/interval cardio training.
I did the Intermittent Fasting thing for awhile and have decided to stop. I liked it and my energy levels didn’t fall, but there were a few things that just weren’t working. I did really like the ease of not having to eat all the time and will continue to do a small fast in the mornings, also based on some research I have been doing about breakfast in general.
However, I wasn’t able to eat anywhere near enough calories (probably lower than 60-70 grams of protein…I would eat and get full too quickly) and while much of the premise is to “not have to think about food,” I ended up thinking about being hungry, thinking about how I can’t eat, and thinking about what I was going to eat later. I feel like I was thinking about food just as much, possibly even more since hunger can be a consuming feeling! Again, I can totally get down with a lot of what IF promotes (more emphasis on whole foods over supplements, planning meals ahead and cooking more often, better use of food by the body, training the body to handle hunger as a stressor, etc.) but for a daily diet it is not a sustainable meal plan for me, especially trying to train so intensely. I found I would get through the first part of my workout and inevitably run out of steam earlier than usual. I also found that even when eating clean I would wake up feeling bloated. But that’s me and I am sure others have a better experience with it. I also realize I did not give it a huge amount of time, but eh. Oh well.
ab wheel rollouts with 25lbs plate… I need to watch a vid 'cause I’m drawing a blank as to how you do your setup.
nice deads too
nlmain - I throw the plate on my back. It is definitely a bitch because to do the rollouts correctly (not having a huge dip in the back and going slow and tight all the way down), I have to keep my hips out and shoulders back as much as possible.
This makes keeping the plate steady and on my back kinda difficult. It would be more helpful to have one of the chains on me, but I want the weight consistent all the way, not getting lighter at the bottom, but I suppose it wouldn’t be a huge deal.
I will totally get a video next time
Today–>
First Upper Body Circuit workout
10 min warm-up on treadmill (3.5/8 incline)
Dynamic stretching and foam roll
Circuit #1 - all movements supersetted:
Single Arm Standing DB Shoulder Press (27.5/25) - 10-12 reps
Single Arm Bent Over Lateral Raise (12.5) - 10-12 reps
Single Arm Bent Over DB Row (35) - 10-12 reps
x 4 (90 secs rest between each circuit cycle)
3 minutes rest
Circuit #2 - all movements supersetted:
BW Chin-Ups - 3 reps
Standing BB Bi Curls (40/30) - 12 reps
Single Arm Incline DB Curls (17.5/15) - 12 reps
x 4 (90 secs rest between each circuit cycle)
3-5 minutes rest
Circuit #3 - all movements supersetted:
Inverted BW Rows with Hanging Rings (kinda like TRX) - 10 reps
Walking BW Push-Ups - 10 reps
“Kettlebell” Swings - 30 secs
x 4 (2 mins rest between each circuit cycle)
(had to use a 25 plate instead of a kettlebell because the fucktard trainers at the gym are not letting members use the ONE kettlebell that was there…only their precious clients…god I hate 24 Hour Fitness)
x 4
15 min walk on treadmill
3.5/7 incline - 5 mins
3.8/ 9 incline - 5 mins
4.0/ 10 incline - 3 mins
steady cooldown for remainder
FUCK I am out of conditioning shape. This kicked my ass. Those numbers are sad but they felt so fucking heavy. Ugh.
Rest tomorrow.
damn look at how strong u’ve gotten! missed ya!
[quote]shaunar25 wrote:
I hate 24 Hour Fitness.
[/quote]
Me too.
Although I have to give at least one employee some credit. I asked for access to the pansy weights (1-8 lb. DBs) in the aerobics room the other day to use for my physical therapy. They are always locked up unless class is in session. The employee not only agreed, but gave me the combination for the lock so I can access the weights at my leisure.
I think that conditioning work looks really impressive, Shaunar!
are you following a training program or just making it up as you go?
Those were good looking circuits!
deja - thanks! glad you are back lady.
snap - definitely sounds like the exception to the 24 hour world. Don’t hate on the light weights…I figure they can be as important if not more to a lifter. I spent almost 2 months with 10lb DBS and under. Wasn’t fun but I can definitely see the benefits! btw, how is you shoulder?
Thanks MIM! I actually did make it up…zoning out at work as usual;) Going to make up a lower body circuit tomorrow for Saturday.
Today–>
Conditioning/Recovery
15 mins walk on treadmill (8 incline/ 3.2-3.9)
8 plate pushes (60-90 secs rest) - one of the trainers came up to me and commented that my whole little contraption for plate pushes was a good idea. I was surprised 1. that it took one of them so long to see that clearly plate push/prowler/sled type movements are a great idea and should have their clients do them and 2. this trainer of all of them looks like a barbie doll and I have NEVER seen her clients lift a weight not attached to a machine. An interesting moment for sure.
10 mins on Stepmill (yes? Is it called that?)
15 minutes foam rolling
My biceps are still hurting from that circuit. I am trying to include more cardio stuff than usual since I have put on some weight solely focusing on PL training. Have also slimmed down my diet but still not counting calories or anything. Plan on doing some drinking this weekend, so trying to go hard in the gym to counterbalance!
Oh, and I got my Vibrams! Hated them the first day, but after some stretching them out and doing a workout in them…love 'em
seems like evolution is possible even for barbie…
I’ve been hearing so much about Vibrams but I can’t spot them in stores. are they an internet only thing? How do you know if you’ll like em?
[quote]nlmain wrote:
seems like evolution is possible even for barbie…
I’ve been hearing so much about Vibrams but I can’t spot them in stores. are they an internet only thing? How do you know if you’ll like em?[/quote]
For me, the whole idea of them appeals to me because I really hate shoes, especailly athletic shoes. I have a really old ankle injury that I never took care of, so it gets aggravated when I workout with regular running shoes. And I can’t lift in them because the thick soles make my ankles roll to the sides. So having a shoe that is basically me barefoot with sturdiness and stability is a huge attraction. I have done my research and have also heard nothing but good feedback, including from other ladies on this site. Overall, if they appeal to you, check them out.
I feel like the Vibrams are hard with sizing because they have to fit your feet so perfectly, but I can now see how they just take awhile to wear in. Definitely check out their sizing chart on their website. I ordered mine through REI, the only retailer to sell them in stores, and had them shipped to the store for free, but I live in Seattle the REI mecca. They took FOREVER to get here because they are becoming so popular they are constantly on back order.
When I first tried them on my feet felt like sausages. They were hot and the shoes were really tight, especially at the toes. But today I wore them in increments and tried to stretch them out a bit, and by my workout they worked great. They did leave the balls of my feet a little sore and worn on, but I think that’s the wearing in process. From my first impressions Vibrams definitely have their flaws, like too much heel room, too little toes room, and tightness on the achilles (which doesn’t hurt or blister, just presses on it a bit). But what is more useful, a mitten or a glove? So far I give them good reviews and am excited to lift in them. I think I am more excited though, to not have to wear fucking running shoes ever again…hopefully;)
I’m going to google em. thanks for the info.
[quote]shaunar25 wrote:
Ah, I have been busy!
The meet was, well, it was weird. I spent the entire night before trying to defunk my brain. But I woke up funked. And weak. I did not feel that crazy strength that I felt at my first meet (not surprisingly). And the meet had a bad vibe. The second I walked in the door it was just lacking positive energy. The woman running did not crack a smile once the entire day, so it kind of defines the feeling of the meet. Everyone had stone face. It’s hard to have fun when no one else seems to want to.
My '“super hard on myself, perfectionist, insecure” side of me says that I sucked it up. I didn’t PR in anything…I didn’t even meet the numbers I did last year. It made me feel bad, especially since I always put so much pressure on myself, even when I am just doing my warm-up.
The “realistic, optimistic, athlete” in me says this meet was an accomplishment. This meet was my I’m a real lifter meet. This meet taught me that I’m not going to make every lift like I did at my first meet. This meet was training in how it feels not to make a lift. I understand now that powerlifting means not making lifts. This meet is another notch in my meet experience. This meet was not supposed to be my big numbers meet (thank god), only a vision of where I was. And this meet showed me what a HUMONGOUS role where my mind is at will play out in my lifts. My confidence was lacking and if that’s not there, my lifting is nowhere.
SQUAT:
190 - good
231 - FAIL (I made the squat, depth and all, and was really upset they double red lighted it. I have a vid I am going to try and post when I get the camera. For all the bogus good calls they gave (passed people hitching on deads!) I couldn’t believe they failed me. I consider it a good squat. Fuck 'em.
231 - FAIL - Went TOO deep and lost my leverage. I had already psyched myself out, so I was not too surprised at this outcome.
BENCH:
120 - good
132 - good
148 - FAIL - way too big of a jump and my grip ended up being too narrow. Should have gone for 137/143 before 148.
I wasn’t too upset about the bench, mostly because I have only ever hit a 135 in practice and 143 meet, so I am proud that I had a solid attempt at that weight.
DEAD:
302 - good
330 - good
341 - FAIL
I was FINALLY starting to have fun when the dead started (finally 6 hours into the meet!), so I was not too concerned about not making that last lift, a number I made last time. I haven’t really been training the dead and overall, my confidence just wasn’t there. I remember thinking as the lift was 4 inches from being there that “I’m not going to get this…I should just put it down and not look like an idiot” WHAT THE FUCK IS THAT? Totally whack is what! I swear I need a motivational tape on repeat.
I’ll be honest and tell you that I’m the girl who has quit EVERY SINGLE sport I have ever been in since the age of 7 once I realized I wasn’t going to the Olympics…I think I even quit Tots Ballet…no joke. It is hard for me to not be the best. So I am proud of myself for rolling with the punches. Even more, I am amazed that I LOVE lifting SO much that I will deal with whatever it brings, even failure.
And after watching some girl’s ass get handed to her on a platter on national TV on So You Think You Can Dance, my ego is definitely on the mend…!!!
This was also the first experience with Aaron as my coach, and as much as I have to learn as an athlete and getting my mind in the game, Aaron has a lot to learn about how to communicate as a coach and with an athlete whose his girlfriend. It’s a complicated dynamic and sometimes there are just things I need to hear that I can’t listen to when Aaron says them. He has such an incredible knowledge base that has made me stronger but sometimes he can really piss me the fuck off and I don’t want to see his face (yes? anyone?) Hes my best friend in the world, but I don’t know how those figure skater couples do it…I would definitely end up stabbing a bitch with my blade. Totally quit figure skating too, by the way.
Anyway, I feel optimistic for the next meet, which I think I may do one in Southern WA in mid September. Even if I do worse there, I love it and can’t wait.
[/quote]
I’m sorry that I haven’t wandered into your log before now. Those are some great PRs you’ve been putting up on bench.
I just had to comment on your meet. I did four meets back to back and just got better and better and was feeling like a total powerlifting rockstar in the making. I then bombed on squats two meets back to back last summer. It was a real kick in the ass and an ego blow. I did another meet last January after refocusing, smartening up my training (and gaining weight). I took best lifter at our Provincial championships. I got a lot of comments from people that they were surprised I stuck with it and didn’t pack it in. Like you, I never thought for a minute that I would. I love it too much.
My point is what you already seem to have realised. The people that win in the end are the ones that come back after they shit the bed. When I bombed I looked around the room at all the top level people who have done the same. It’s easy to do something when you’re always winning. I predict that you will come back even stronger. Hey, at least you got a total
Thanks ouro - your absolutely right and I appreciate the support. Its hard to accept defeat and even harder to try to see the positive in it, so it’s good to hear other lifters experiences:)
Today–>
Lower Body Circuit:
Circuit 1:
Stiff-Legged DL (95 - not touching the ground between reps) x 10
Lying Ham Curl x 10
BW Squats x 25
4Xs through with 60 secs rest between each cycle
Circuit 2:
Hip Thrusts (135) x 10
BW Lunges x 25
Plate Swings (25-35 plate)
4Xs through with 2 minutes rest between cycles
Circuit 3:
BW AB Wheel rollouts x 10
Tuck-Ins with feet on ball x 10
Plate Choppers (10 plate) x 10
4Xs through with 90 secs between cycles
5 minutes between each circuit set
So I am sore. Really sore. Like can’t sit down sore, have to hold onto the counter to sit down to pee sore. Therefore, had no delusions of a big PR day…hit some but not as hard as if i wasn’t crippled from the waist down with pain.
Today–>
BENCH
Oly Bar Floor Press with Chains
bar x 10
65 x 8
80 x 5
95 x 5
95 + chains (140) x 3
115 + chains (160) x 3 - FAILED on rep 2
105 + chains (150) x 3 x 3 - PR
Seated Military Press
*I have only done this movement twice in my life before so it will take some getting used to
bar x 10
65 x 8 x 2
70 x 6
75 x 6
interchanged with
BW Chin-Ups (4 x 4 x 4 x 4) - PR
T-Bar Supported Row with 45 plate 3 x 8
Inverted BW Rows - 2 sets x 10 reps…called it a day before set 3
15 mins incline walking on treadmill
Went on a long walk with Hank, Aaron’s aunts super fiesty and beastly lab, before the gym so felt a bit tired in addition to sore. Also, people were chatty Cathys today which always really holds up my workout. I am NOT a talker in the gym. I don’t want to offend anyone especially since I am trying to be nice to people I see all the time at the gym since I feel like I come across like a bitch…even though I am just trying to stay focused. But I’ll be honest and say that most the time when someone is talking to me in the middle of a workout, I am only thinking about how I can get out of it.
Ok, that sounds bitchy. Whatever.