Excellent stalking…
people, relax.
I thought it was just common knowledge that all aussies and people from Wisconsin have 2 livers.
collateral damage done by 12hr aussie bender = collateral damage of 6hr night by northern hemisphereans.
Lifting does put a strain on thhe drinking 
At least you quickly recovered and got back at it. Nice work!
Cal - yes, i’ve seen people using the oly platform for that purpose. i tried it once and was fairly surprised that I got a good stretch out of it, too. I’ll need to remember that one.
Nadia - thanks. i’ve been trying to figure when he trained (if he still was training at all) all year 
Bre - haha. surely feels like it. though the philosophy students in North Carolina gave me a good run for my money.
ironcross - indeed it does. very happy to be back into training now. had a blast today.
Hey Lexy, I’ve got nothing interesting to say (brain dead) but training sounds spot on.
The atmosphere in my gym seems to be changing. Many more athletes training there now. I’m actually starting to see other people doing their rolling and mobility work and rehab / prehab exercises. Many more people squatting properly and powercleaning passably etc. Apparently there is a new strength and conditioning coach working at the gym (we haven’t had one of those before).
I think there might be a few more trainers or coaches or something, too. They seem to train alongside people so a bit hard to figure. People are actually putting their weights away and not being brotarded. Looking forward to getting to know some of them a bit in time. Actually saw 2 chicks training tonight (not together).
TRAINING
- Rolling and a couple minutes in the mobilityWOD episode 2 hip flexor stretch. x band walks.
Starting Strength A
- Low Bar Back Squat
20kg 1x5
25kg 1x5
30kg 1x5
35kg 1x5 (all warm-ups with micro-band)
37.5kg (0.5kg increase because that is how the plates roll) 3x5
okay, i think. have narrowed up my stance quite a lot because it does seem to make the knees out thing a bit easier. not sure if i’m kinda cheating… oh well, so long as the weight goes up!
- Bench
20kg 1x5
25kg 1x5
30kg 1x5
33.5kg 3x5 (same weight as last time since i only just got through them last time)
got a spot for the last set and HE FRIGGING HELPED ME WITH THE LAST REP!! I specifically told him that I’d rather he pick the bar up off from my chest than help me!! I think i yelled a bit. I know the guy pretty well, and know he isn’t a dick, but damn… His english isn’t so good… But damn. I’ll do the same weight next time. I think I might have hit the end of my linear progression on the bench. At just over half bodyweight. damn.
- Deadlift
40kg 1x5
50kg 1x5
60kg 1x5
65kg 1x5 (same weight as last time because I’m really working on keeping my lumbar arch tight).
not sure… need vids to check on my lumbar arch, I think. probably got a lot of form work to do with deads.
- Inverted Rows
5x5.
kinda supersetted with
-
Band face-pulls and band assisted internal rotation shoulder stretches
-
GHR (band and stick assisted)
5x5
- mobilityWOD episode 2 hip flexor stretch 4 mins per side. need much more of this.
- mobilityWOD epidode 3 calf stretch (actually toe / arch stretch for me) 2 mins per side. need much more of this, too.
Done!!
hi minimal!
thanks
[quote]mom-in-MD wrote:
I take a couple sips of wine and I’m tipsy :)[/quote]
Me too. I’m such a ‘lightweight’ as far as drinking goes.
If I’m working outside in the heat and come in and have a swig of cold beer, I can honestly feel it go straight to my head and I can start feeling a bit drunk from literally one mouthful. Sad huh?
I feel safe posting this in a less masculine environment! haha.
Alexus, good news on the improved clientele at your gym and the strength coach, that can only be a good thing.
Training’s looking good. Noticing any improvement in your O lifts from the deads and back squats yet?
sounds like there some cool lifting vibes settling around your gym.
brett - yup, i can feel a bit tipsy after not very much at all, too. but once i’ve had 2 or 3 i seem to be able to maintain on around 1 per hour and even if i go faster than that things feel pretty steady though i’m sure objectively there is significant deterioration.
my snatches have gotten worse. i guess that is to be expected since i’m not training them as frequently and they seem to be very technique dependent. it is possible that i’m missing more since i’m not jumping forwards to catch them, or it is possible that my form simply isn’t as good right now. i’m not too concerned, though, because when i do train them more frequently the limiting factor is standing them up. so, so long as my squat is improving i’m happy for now.
nimain - yeah, it is very cool. it is turning into the kind of place i’d really like to train in (if there were loads of different options). it would be nice if there was more oly lifting stuff going on… but i kinda like that being my thing that i get to play around with, too.
TRAINING
Active recovery / Oly lifting (technique) day
- rolling warm-up.
felt a bit wrecked after yesterday. that time of the month, too. felt a lot better after the rolling.
-
x band walks / some of that leg against the wall hip stretch. some of that stretch i posted in kimbas log, too, that one felt really good. pushing my knee into the floor / imagining my femur coming out the back of my ass helped to stabilize my legsin the socket really well for the stretch.
-
Snatch.
worked up to 35kg which really didn’t want to play today. backed off and did some stuff with 25kg and 30kg.
- Clean and Power / Squat Jerk
Not as fast under the cleans as I am under the snatches. Not quite flicking it back either (so jumping / leaning forwards a little for the catch. Probably should have a day of just focusing on these. Fairly surprised that deep squat jerking the stick felt really smooth and solid. The bar, too. Then I get higher as the weights get heavier because I’m far to lazy to stand that up again. Should practice jerks separately from the rack in triples and only increase the weight as my form stays good.
-
Rolling. Again. Got through everything much faster and feeling really good.
-
Facepulls. Band assisted scapular rotation stretching stuffs.
-
Hip flexor stretch. For a good 10 minutes. Got chatting to someone which took my mind off it. Hips feeling AWESOME!!
Yes, snatches are very technical. I guess it’s one of those things you have to keep doing.
And 10 minutes of hip stretching? Owie! Glad it feels good now!
I found the cleaning & jerking together to be quite tiring, that’s when I did something again to my shoulder, especially since I hadn’t done either of them in awhile.
Did this happen to be a cute guy you were flirting with to keep your mind off the hips?
[quote]alexus wrote:
The atmosphere in my gym seems to be changing. Many more athletes training there now. I’m actually starting to see other people doing their rolling and mobility work and rehab / prehab exercises. Many more people squatting properly and powercleaning passably etc. Apparently there is a new strength and conditioning coach working at the gym (we haven’t had one of those before).
I think there might be a few more trainers or coaches or something, too. They seem to train alongside people so a bit hard to figure. People are actually putting their weights away and not being brotarded. Looking forward to getting to know some of them a bit in time. Actually saw 2 chicks training tonight (not together).
[/quote]
This is nice!
Cal - yeah, my snatch technique seems very dependent on the frequency that i train them. my hips feel… like they have been pried. indeed. i think it is good for them, but they are feeling a bit unstable as a result. need to keep up with rehab / strengthening / activation stuff. very sore medial glutes / adductors.
minimal - i actually got talking to a chick who used to compete in powerlifting
pch - it is nice, yup
TRAINING
I think I’m sick of Starting Strength. My snatches are a lot weaker than they were and I think my technique is worse (though it could be that my standards have gone up again). I enjoy snatching most. The feeling of getting it right. That isn’t happening for me very often anymore. I think I’m going to ditch Starting Strength since I simply don’t have the ability to do that and then put a great amount of energy into Oly Lifting on my off days. Back to snatching and squatting, I think.
-
Rolling, hip prying, x band walks.
-
Snatch
Got one nice one at 35kg. Others were pretty shit, really.
-
Discovery! My nagging elbow pain is due to my triceps needing to be rolled / released. Did a bit on that.
-
Some Cleaning / Squat Jerking
Cleans are sucking - mostly because of my hips and the catch position / standing up the catch. Squat jerks are coming along pretty good.
Will keep up with my back squats. Get back into snatching every day. Squat jerking, too. Work on my cleans / front squats with light weights since that is going to depend greatly on my hips.
Yeah priorities are tricky, I’m finding it hard to juggle what I want to do with what I really want to do and what I have to do with what I must do. In the end you have to enjoy it, unless you are getting paid big bucks for it.
minimal - yes. i have to enjoy it. that is the most important thing to me. i have a real love-hate relationship with squats. but basically they are my nemesis and i’m determined to learn to really love them. i do want to get stronger… but i guess not as much as i want to feel like i can do perfect snatches over and over and over again.
TRAINING
was really looking forward to being able to take my time today and to be able to sleep in tomorrow (evening work rather than morning work tomorrow). but then they said they were desperate for someone to work an evening shift. so training time was very rushed today and i needed to take things easy since i need to be able to run around tonight.
my hip is feeling unstable with the odd stabby pain. feels like it has really been wrenched around so a bit achy, too.
my current theory… is that i’m having a hard time activating my right glute medius in part because the front of the hip is so tight. so i do need to stretch out the front. but once the front is stretched out a bit then if the glute medius doesn’t activate properly my hip is very unstable and the femur will jam painfully on some walking steps or other movements. so… i really need to superset the stretching with activation. and be a bit gentle with all of this because i do get some bad doms just from activation at the moment and what activation i do have is really very weak.
- Snatches
didn’t quite trust my body because my hip felt unstable - even though the instability doesn’t seem to affect my snatches…
- Step overs and step unders
liked the step overs very much
- Leg swings
trying to move from the hip and not from the spine. i barely have the strength to lift my right leg while standing in any direction (with my knee straight)
dammit.
will try and have another rehabby session tomorrow where i can really take my time. guess it is important to sort this out properly…
Blah hate when plans for myself don’t work out. But a little bit more money at least. Oo, yeah take care of that tomorrow, I’ve been trying to say nice supportive things to my hips (at least that was the advice that weightlifter/psychologist suggested).
Hi Alexus,
Good work. Ive started doing mobilityWOD #2 and have realised my hip flexors are more tight than i thought!
Do you do single leg bridges to help with your glute activation?
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