beautiful picture followed by bench and squat Pr!
honeybadger is on a rampage. 
Patch, any science is appreciated!
Kimba, so, how long is required to get there, and how much intensity? I may (do) appear ocd on this subject, but the reason is I want to know long term how to stay sane even if I can’t do kickboxing and tkd 10 times a week. What’s the requirement and what are my options for getting there? That’s what I working on.
Main, thanks! It’s nice to get a compliment from you since your new log sort of totally made me jealous! 305 deadlift damn it…
The next weasel pic is so shocking I’ll ask you to avert your eyes.
Well, they say squirrels like nuts.
Re: conditioning, yeah I read the article too. And there are no suggestions for someone with a busted foot and achilles tendonitis. I guess I will have to sit my arse on the rower more often but I hate it. I really do.
Cal, did we talk about stationary bike for you? I know about your incident with the rosebushes on your first try as a child, but is there a bike config that would work for cardio?
Science of the day: Chocolate is good for you.
http://www.reuters.com/article/2012/03/01/us-chocolate-really-heart-healthy-idUSTRE82024J20120301
Deadlift (sumo)
Begin 1:35
3x45
3x95
1x155
1x175
1x195
215 fail. It came off the floor but went no higher. Determined to hit 215 next week.
5x3 160 on the third set I torqued my back in a silly way I will feel tomorrow. This reminded me to lift tight and smooth and the next two sets were solid.
7x50 jumprope in between all. No time for more.
Yesterday I snowshoed for 6 miles. It was amazing and looked like this. (not my photo. Note copyright).
6 mile snowshoe sounds awesome. It looks like that up here in summit today. How is the sprint program going?
6 mile snowshoe sounds awesome. It looks like that up here in summit today. How is the sprint program going?
Hi Arachne -
are men allowed in here too?
I’m not real good about doling out advice, but may be able to give you a high-five every once in a while.
dat okay?
Hi edgy! I’m glad to have anyone join me. I even rolled out the welcome weasel)
Thanks for asking about the sprints, hkd. I recommend them…
Sprints
I’m still on week 3 after a weekend in Taos and a day snowshoeing delayed my progress and they are still thoroughly kicking my ass. 3:30 minutes mostly at 10 mph and 0.5 incline left my lungs burning again. No sweating, this is clearly all lung work. The jumproping is also lung and heart work. I don’t sweat during those lifting sessions. I had to do this on the undesirable treadmill which is not as soft and I was barefoot which combined to make for a startling amount of pounding next to my coworker who is preparing for a half marathon.
I’ll just say it right now, there is no earthly reason to do a marathon or even half marathon. Endurance sports just don’t seem to me to have any value and I challenge anyone to tell me I’m wrong. 
Benching tomorrow. I won’t try for a PR. I’ll just kill my eight sets, yo.
[quote]arachne12 wrote:
Hi edgy! I’m glad to have anyone join me. I even rolled out the welcome weasel)
Thanks for asking about the sprints, hkd. I recommend them…
Sprints
I’m still on week 3 after a weekend in Taos and a day snowshoeing delayed my progress and they are still thoroughly kicking my ass. 3:30 minutes mostly at 10 mph and 0.5 incline left my lungs burning again. No sweating, this is clearly all lung work. The jumproping is also lung and heart work. I don’t sweat during those lifting sessions. I had to do this on the undesirable treadmill which is not as soft and I was barefoot which combined to make for a startling amount of pounding next to my coworker who is preparing for a half marathon.
I’ll just say it right now, there is no earthly reason to do a marathon or even half marathon. Endurance sports just don’t seem to me to have any value and I challenge anyone to tell me I’m wrong.
Benching tomorrow. I won’t try for a PR. I’ll just kill my eight sets, yo.
[/quote]
The half is a great distance. I ran one last year at the same time I made significant gains in all of my lifts. It kills me that bashing that steady state cardio gets. KILLS. Ahh, but not really. I really don’t care. I know it’s value. It’s secret. That so many lack the patience to unlock its gifts–well it’s their loss.
The marathon is an incredible accomplishment. If you haven’t tested the limits of your endurance you haven’t lived. And you don’t know yourself or the fullness of your bodies capabilities.
I can run for hours, and “sprint”, and pick up heavy shit. Of course I can. That’s what bodies are for. I’m not great at anything. But I’m a decent all arounder. And I swear it is the diversity of my training that is my greatest strength.
Ah I pulled a Nadia out of the bushes with my challenge. 
I was going to disagree on the long endurance work until you got to the last paragraph. I am a religious believer in being an all around athlete and being ready for everything. That’s what a superhero does. I’m up to enjoying 20 minutes, Nadia. You may convince me yet.
Two beautiful links to share with you all today.
First, if you stop exercising a lot, bad stuff happens right away:
http://well.blogs.nytimes.com/2012/02/29/why-its-so-important-to-keep-moving/
I find the suggestion that you get up and move around once an hour unsupported. I don’t think it’s enough.
Second, for all us beautiful older chicks:
Lifting: I felt like a superhero today! I woke up feeling good all over and the sheets felt wonderful to my rested and healthy body.
Bench
3x45
3x65
8x3 80 Every single rep of these felt so good I never wanted to stop. Smooth, firm, in control. Back arched, spread bar, leg drive, inhale, exhale, BAM. I didn’t want benching to be over so I pushed 95 for a single. After 8 sets… BAM.
In between I did 8x50 jumping rope. I am getting good at da jump rope.
Jumping rope takes time so I shorted the accessories a bit.
Face pulls 1x10 40
Db rows 2x5 45s
Lat pulldowns only 2x5 150. I was scheduled for 4x5 at 150 but I was sort of curling up like a bug so I quit.
5 minutes on the treadmill for no apparent reason at 5 mph.
Notes: I moved narrower on the bench grip.
Thank you for checking in and have a beautiful day!
/edit cardio added 20 + 5 minutes at 5 mph treadmill 0.5% incline barefoot for a total of 1.96 miles. There was sweating. Sprint workout not accomplished today. Weekend should include a hike/mountain bike on the newly re-opened Waterton Canyon trail. Yay!!!
Nice benching! Any reason for moving narrower? i’m working on moving further away!
Man am I jealous about your outdoor adventures. Colorado sounds like the idealistic place to live. sigh
I’ve found myself daydreaming about an answer to your cardio v. weights debate. I guess I would agree that it’s the hormonal thing (to echo kimba) and I think part of it for me is the mindlessness of it. It’s so easy to just clear out the cobwebs when you’re not necessarily thinking about form or numbers.
^^ YEAH ME TOO! I realized my arms are oddly long so I am takin’ my grip out a bit.
Nice bench work though, way to OWN IT!
[quote]arachne12 wrote:
Main, thanks! It’s nice to get a compliment from you since your new log sort of totally made me jealous! 305 deadlift damn it…
[/quote]
I pack quite a few pounds more than you and my priorities are different. 305 is 1.9% of my weight. I need to hit 320 for a double.
On Benching:
Lula Spock! My first couple of years of training, people kept remarking how close my grip was, so I moved it out to the knurling. My numbers dropped, but I hoped it was temporary. I’ve been slowly moving them in, and last session I don’t know why I moved my grip in about another 1/2 inch on either side. I guess the bottom line for me is I don’t have shit for pec development, and I have noteworthy triceps. Some day this will limit me, and I will keep playing with the width as time goes on.
On brain chemistry:
Lula, brain clearing is good stuff but a hike or playing music will do that. Come to think of it, those do help some…
As for the hormonal thing, I’ve been doing a lot of reading about this along with you guys. Kimba, wouldn’t you expect endorphins from anaerobic work as well, like weight training? I have wondered a little bit if there’s a need to flush out the muscle and liver glycogen. I read that takes 10 minutes in one source, and 2 hours in another.
One review of depression and exercise says some studies suggest aerobic and anaerobic exercise both work effectively against depression. There look to be two studies supporting this.
I’m not so sure, but kickboxing is largely interval training, which should be mostly anaerobic, but feels different from weight training. Maybe higher rep weight training would be more anaerobically challenging… whatever that means. Maybe pushing the lactate threshold is part of the equation? If so, HIIT should be more effective than ss as snap suggests.
This is all pretty heavy so I will give you’s a kitten for checking in.
Love and sloppy kisses to each of you.
Thank you for your kind words, mainy. My deadlift is 1.9bw also. yay me!
Related: sometimes I wonder if saying “I lift less because I don’t weigh as much as you” is kind of like saying “I lift less because I’m not as strong as you” Shouldn’t I really just cowboy up and put some weight on??
[quote]arachne12 wrote:
If so, HIIT should be more effective than ss as snap suggests.
[/quote]
Please understand that my point was that HIIT is supposed to be an effective complement to training for maximal strength, much more so than SS. I don’t know what works better to combat depression. But as I always say, everybody’s different.
Speaking from experience, lifting heavy definitely lightens my mental load. For some reason, I didn’t get that relief from SS cardio. And my 1 RMs climbed when I cut out the SS. I fought that good fight for a long time, and it was only when I cut out the endurance training that my numbers went up. I truly think people’s bodies are so different, though. As I have said many, many times, all people do not necessarily get the same results from following the same traning program or diet or depression-abatement methods.
[quote]arachne12 wrote:
Thank you for your kind words, mainy. My deadlift is 1.9bw also. yay me!
Related: sometimes I wonder if saying “I lift less because I don’t weigh as much as you” is kind of like saying “I lift less because I’m not as strong as you” Shouldn’t I really just cowboy up and put some weight on??
:D[/quote]
In a nutshell - but I also understand that not everyone wants to wear large-size clothing and look like me. As I mentionned different priorities. But at the very least don’t compare apples and oranges.