way to go on the weighted pull ups!
you look amazing.
Michele
So I officially love my new gym. I had a session today with the trainer that did the fitness assessment. I learned more in the time with him Friday night and this morning than I have for months. It’s hard getting the answers you need if you don’t know the questions to ask. Since powerlifting and strongman events are his thing, I didn’t even need to know the questions. He outlined maximum effort/dynamic effort days, what it means and what varations I could do for each event over a four week period before cycling through again at a higher level. I have now restructured my approach and hope my results will reflect the change.
Also I will be working out with him and another woman he trains for powerlifting on Saturday. I’m pretty stoked about that.
Okay, my workout, though was a bit ass sucky and weak. I’m at or approaching the trough of this strength cycle. I’m not sure if anyone else has noted pretty clear cycles with their own strength and what it coincides with. Two weeks ago I had a lot of personal records. Today, I could barely pull 190 off the floor. I don’t get my panties in a bunch because in another week or so, it will be up again.
Bench:
45x1x8
85x1x3
95x1x1
100x0x3
Squat:
45x4x8
95x1x5
115x1x5
135x1x3
155x1x3
165x1x1
175x1x1
185x1x1
Conventional Deadlift:
135x1x5
175x1x3
190x1x1
Pull Up:
3x4
Trap Bar (This was more for a laugh because I feel like I’m heading on vacation with my luggage - although it will become one of my deadlift variations:
140x1x10
Really glad the new gym is working out. Your workout looks strong.
Diana
[quote]ouroboro_s wrote:
buckeye girl wrote:
I always feel lost and confused in a new gym too. Glad things were better this trip.
bands and chains = fun 
I spend a good deal of my life lost and confused I find if you nod and smile, people generally leave you alone.
I went in again tonight for my personal assessment. The bands and chains actually belong to the guy that was doing the assessment. He recommends chains over bands. I will try both. I got a lot of good information from him regarding powerlifting training. He showed me how to use knee wraps.
I think I’m really going to like this gym. [/quote]
Why does he prefer chains over bands? Just curious.
Knee wraps are awesome! [/sarcasm] Every time I have my knees wrapped Dan tells me he’ll go easy on me and make them pretty loose. Most of the time it seems like I’m going to lose feeling in my legs and the marks don’t go away til I finish my work out. I’m afraid to see what tight is.
Workouts look really good. Everyone has an off day once in a while.
[quote]buckeye girl wrote:
Why does he prefer chains over bands? Just curious.
Knee wraps are awesome! [/sarcasm] Every time I have my knees wrapped Dan tells me he’ll go easy on me and make them pretty loose. Most of the time it seems like I’m going to lose feeling in my legs and the marks don’t go away til I finish my work out. I’m afraid to see what tight is.
Workouts look really good. Everyone has an off day once in a while.[/quote]
I asked him about the chains vs. bands preference and he said that bands are, well, bands. He may need to flesh that answer out a bit I plan to try both.
At least your marks are from knee wraps. I got two face injuries from pullups and chin ups. Sunday I smacked my forehead hard on the handles in the middle of the pull up thing - it isn’t really a bar and I’m still getting used to it.
The mark went away on Monday. This morning I was doing weighted chins and in the struggle to get number three to the top I scraped my chin on the top of the door frame (at home). Now I have a pretty hot chin scab.
I think I’m going to try finding knee wraps this weekend and see what they do for me other than making weird marks.
Monday Feb. 25 (Home)
Cleans:
60x1x5
70x1x2
80x1x1
90x1x1
100x1x2 Finally made it past 95
105x2x0 Almost made it on the first try. So close
OH Press:
65x1x4
70x2x2
60x2x5
BB Curls:
45x1x8
45x1x7
45x1x6
45x2x5
Wrist Curl Palm up:
30x2x30
30x1x18
Palm down:
10x1x35
15x1x28
15x1x18
Plank:
2 minutes
Weighted chins
15lbsx3x2
Unweighted chins
1x6 after the weighted ones the first couple of unweighted ones felt like I was floating up.
[quote]ouroboro_s wrote:
I asked him about the chains vs. bands preference and he said that bands are, well, bands. He may need to flesh that answer out a bit I plan to try both.[/quote]
lol. I think I like both. I feel way more resistance with bands, but all those big loud chains are so badass
[quote]At least your marks are from knee wraps. I got two face injuries from pullups and chin ups. Sunday I smacked my forehead hard on the handles in the middle of the pull up thing - it isn’t really a bar and I’m still getting used to it.
The mark went away on Monday. This morning I was doing weighted chins and in the struggle to get number three to the top I scraped my chin on the top of the door frame (at home). Now I have a pretty hot chin scab.[/quote]
Ouch! at least you can do unassisted pull ups I’m not quite there yet.
prowriststraps.com has pink ones. When I get around to buying my own I’m totally going to get those
Workout Wednesday February 27 : (Gym)
This was my first dynamic effort day. I tried everything with explosive effort and 30 seconds between sets.
Deadlift:
145x10x3
Squat:
120x12x3
Bench Press:
75x10x3
Pull ups:
2x5
1x4
T-bar row:
45x2x7
55x1x5
Funny side note: When I was doing deadlifts a young guy was watching me for a while. After a few sets he asked me how I learned to do deadlifts. He said the aren’t really ‘girl’ exercises. He actually did air quotes around girl. I think he was impressed and being complimentary. At least that’s what I’m choosing to believe. Another side note: My ass is killing me. Nothing to do with the young guy. I liked the fast explosive sets.
Your workouts look great! You’re doing great.
Best,
Anna
I missed working out Friday night because, well, I’m lazy. Actually I was supposed to work out with the trainer from the new gym (young, giant, mountain man guy) and the other woman he’s training on Saturday but it ended up getting cancelled. I was disappointed since I was looking forward to meeting her.
Sunday March 2 (Gym) M.E.:
Push Press:
45x1x8
65x1x5
85x1x2
95x2x1
100x2x0
Low Box Squat:
45x1x8
95x1x5
135x1x3
155x1x3
165x1x1
175x1x1
185x1x0
Trap Bar:
140x1x5
160x1x3
180x1x1
190x1x1
200x1x1
210x1x1
220x1x1
230x1x0
Pull Ups:
1x6 (Almost pulled out 7)
1x5
3x4
Hanging leg raises:
1x12
2x10
I just realised as I was leaving that they have a roman chair. Maybe I’ll try that next time.
On a side note, my left index finger got infected somehow from a cut. The tip is red and swollen and hurts like a bitch. My grip on the left gave out quickly. It even hurts to type right now. Boo hoo. I hope they don’t have to amputate
Monday Mar. 3 (Home)
I really do prefer to work out at the gym. Sometimes it’s hard to maintain focus. This is particularly true when you have to stop to shuffle loads of laundry from the washer to the dryer.
Besides which the last two times I worked out at the gym I’ve had cute questions asked. On Sunday, when a guy was watching me do pull ups, he asked if I did gymnastics. I did as a kid but the middle aged mom Olympic squad wasn’t taking any more members. I can still do cartwheels though. Does that count?
Mostly I find people are friendlier there…than at home
Anyway…
Power cleans:
60x1x4
80x1x1
90x1x1
100x1x1
105x2x0
100x3x1
OH Press:
60x1x6
65x1x3
65x1x4
70x2x2
75x1x0
BB Curls:
50x1x6
50x3x5
55x1x2
Wrist curl palm up:
35x1x30
40x1x18
40x1x17
Wrist curl palm down:
20x1x24
20x1x20
20x1x13
Windmill:
30x2x10
Weighted chins:
15x3x2
Unweighted chins:
1x7
This morning I did chin ups again (I have a bar in my doorway) and I did 9. That is my most consecutive.
Wednesday March 5, Gym: D.E.
Low box squats:
45x1x8
115x12x3
Trap bar:
150x12x3
150x1x10
Push Press:
65x9x3
Pull ups:
2x7
2x4
T-Bar row:
45x5x5
My ass is killing me today. The dynamic effort days are taking more out of me than maximum effort.
The above is compounded by the fact that when I got home, my driveway was plowed in with mid-thigh deep frozen slush and ice. I couldn’t shovel it. I had to break it up and pick up the ice boulders and throw them. Nice for working on explosive power but I wish this freaking winter would end. According to the weather people, we have another 6 weeks and up to 50 cm more snow. Crap!!
[quote]ouroboro_s wrote:
Monday Mar. 3 (Home)
I really do prefer to work out at the gym. Sometimes it’s hard to maintain focus. This is particularly true when you have to stop to shuffle loads of laundry from the washer to the dryer.
Besides which the last two times I worked out at the gym I’ve had cute questions asked. On Sunday, when a guy was watching me do pull ups, he asked if I did gymnastics. I did as a kid but the middle aged mom Olympic squad wasn’t taking any more members. I can still do cartwheels though. Does that count?
Mostly I find people are friendlier there…than at home
Anyway…
Power cleans:
60x1x4
80x1x1
90x1x1
100x1x1
105x2x0
100x3x1
OH Press:
60x1x6
65x1x3
65x1x4
70x2x2
75x1x0
BB Curls:
50x1x6
50x3x5
55x1x2
Wrist curl palm up:
35x1x30
40x1x18
40x1x17
Wrist curl palm down:
20x1x24
20x1x20
20x1x13
Windmill:
30x2x10
Weighted chins:
15x3x2
Unweighted chins:
1x7
This morning I did chin ups again (I have a bar in my doorway) and I did 9. That is my most consecutive.
[/quote]
Your workout looks great, nice numbers. I can still do a head stand.
Diana
Friday March 7 (Home)
This workout was pretty weak. I was still really feeling it from Wednesday night.
OH squats:
60x1x5
70x1x5
80x1x5
90x1x4
90x1x6
My depth at 90 lbs was sucky. To call them half squats would be charitible. My quads and hamstrings were very noodly. I guess the trap bar really hits the quads. Using the toilet the last couple of days has pretty much entailed a freefall drop to the seat.
Floor Press:
60x1x10
70x1x6
80x1x6
85x1x5
85x1x4
I got pinned on the floor on the last set. This would have made a fun video. Crabbing around on my back trying to get it off me in my sorry weakened state. Pretty pathetic but if I was watching I would have laughed my ass off.
BB Row:
60x1x10
65x1x7
70x1x7
75x1x7
80x1x6
Weighted sit ups:
30x2x20
30x1x15
Dips:
3x7
We are having another snow storm and are pretty much stuck on the house.
I had my daughter do a couple of videos for me.
The first one is pull ups. My daughter says I’m the only mom she knows that has a pull up bar in her bedroom doorway.
This one is my clean at 100 lbs. My form isn’t great but it is better than my hair cut and my interior decorating. Feedback on any of them would be great.
Stay tuned to this space for more bitching about the weather.
We did get out on the street with the toboggans. I pulled my kids up and down the street running with them. Good for cardio.
This is for any doubters about my ability to do a cartwheel
I think I should get additional points for doing it in full on winter, snow shovelling gear.
This is a picture of my stomach after working out yesterday. This is the first time I have used my belt for longer than a couple of minutes. I used it for squats and deads. I’m not sure why it caused these bruises. Does anyone have any suggestions on how to prevent bruises? When this interminable winter finally ends I’d like to be able to wear a bikini without looking like I’ve been beaten with a pool cue.
Sunday Mar. 9 (Gym) M.E.:
Zercher Squats:
45x1x5
95x1x5
115x1x3
135x1x2
155x1x0
145x1x2
155x1x2
165x1x2
170x1x0
From about 155 on they weren’t to parallel because with holding the weight in my arms they dropped lower (as my arms crapped out) on the higher weights and hit the rack.
Deep Pulls:
135x1x5
155x1x3
175x1x2
185x1x1
195x1x1
205x1x0
200x1x0
Bench with chains:
Warm up with bar only
45x1x5
added 1 chain each side on bar
45x1x5
added 2 chains each side on bar
45x1x3
stayed with 2 chains each side
55x1x3
65x1x2
75x1x1
85x1x0
80x1x1
85x1x1
Pull ups:
1x6
1x5
2x4
1x3
Weighted decline situps:
25x2x20
Those are some bruises you got. My belt gets me sometimes, and I lift with a girl that looks like she was punched in the sides repeatedly. I don’t know how to avoid it. We were told to deal with it.
If you can tolerate a thinner or softer belt that might make things better…
I’m jealous of your pullup skills