[quote]AlisaV wrote:
5k race – 26:47, which is bad, I know, but
a.) I didn’t do any speedwork practice
b.) I haven’t run a race since high school
c.) this is a minute faster than my best-ever three-mile time in high school
so I’m fairly happy.[/quote]
I’m impressed. Good job. Everyone in the world can critique but they aren’t the ones out racing. You are.
Thank you! Coming from you, that’s very nice to hear.
You should be proud! Good job!!!
(surely you’re at least a little bit proud, no?)
=D
ya, give yourself some credit!
This was a big week for you! 
And don’t feel bad…I have like a 50min 5k! LMAO!!
I have something wonky with my hip so I couldn’t go very heavy on squats today.
Front squat 2x5@115
back squat 3x5@135, 1x5@155, 1x5@135, 1x5@165, 3x5@135, 1x5@95, 1x5@115 (for form)
Press 1x5@45, 1x5@55, 1x5@65, 3x5@75 (PR!)
Dips 3x10
Lat raises 3x10@15
DB flies 3x10@15
Hanging leg raises 2x40
3 chinups, 10 negatives
deadlifts 1x5@135, 1x5@185, 1x5@205
rack pulls 1x2@225 (PR!)
back extensions 3x10
some lunges for the stupid hip
I really wanted to get to 225; it hurt my back something awful, but hopefully by next week I can get a whole set or maybe more.
[quote]AlisaV wrote:
I have something wonky with my hip so I couldn’t go very heavy on squats today.
Front squat 2x5@115
back squat 3x5@135, 1x5@155, 1x5@135, 1x5@165, 3x5@135, 1x5@95, 1x5@115 (for form)
Press 1x5@45, 1x5@55, 1x5@65, 3x5@75 (PR!)
Dips 3x10
Lat raises 3x10@15
DB flies 3x10@15
Hanging leg raises 2x40
3 chinups, 10 negatives
deadlifts 1x5@135, 1x5@185, 1x5@205
rack pulls 1x2@225 (PR!)
back extensions 3x10
some lunges for the stupid hip
I really wanted to get to 225; it hurt my back something awful, but hopefully by next week I can get a whole set or maybe more.[/quote]
Wow…you’re lifting pretty heavy…very impressive:)
[quote]AlisaV wrote:
I have something wonky with my hip so I couldn’t go very heavy on squats today.
Front squat 2x5@115
back squat 3x5@135, 1x5@155, 1x5@135, 1x5@165, 3x5@135, 1x5@95, 1x5@115 (for form)
Press 1x5@45, 1x5@55, 1x5@65, 3x5@75 (PR!)
Dips 3x10
Lat raises 3x10@15
DB flies 3x10@15
Hanging leg raises 2x40
3 chinups, 10 negatives
deadlifts 1x5@135, 1x5@185, 1x5@205
rack pulls 1x2@225 (PR!)
back extensions 3x10
some lunges for the stupid hip
I really wanted to get to 225; it hurt my back something awful, but hopefully by next week I can get a whole set or maybe more.[/quote]
WHOAH!! What happened to starting strength that you were doing? What program is this that you are doing front/back squats, deads,rack pulls and military presses?! That’s alot of volume, even for my liking…and I like high volume stuff! What do you think about splitting everything up into say, 4 days?
Well, I guess things got kind of out of hand. The SS stuff is supposed to be squats, presses, and deadlifts, alternating with squats, bench presses, and deadlifts. I switched to rack pulls for a while because my deadlift form was bad & I figured I needed a stronger back first; I was also trying to learn front squats just for the hell of it. And I wound up doing upper body auxiliary stuff because it’s fun and I’m weak so I probably need it.
But maybe I should just stick to the program, eh?
Also, does anybody know what to do for hip pain? Mine was so bad that I couldn’t sleep all night. It’s just a pulled muscle or something from running that I continued to run on, and squat on, and so now I limp. I’m taking my day off today (I’ll be busy with work) but is there anything else I should be doing?
[quote]AlisaV wrote:
Well, I guess things got kind of out of hand. The SS stuff is supposed to be squats, presses, and deadlifts, alternating with squats, bench presses, and deadlifts. I switched to rack pulls for a while because my deadlift form was bad & I figured I needed a stronger back first; I was also trying to learn front squats just for the hell of it. And I wound up doing upper body auxiliary stuff because it’s fun and I’m weak so I probably need it.
But maybe I should just stick to the program, eh?
Also, does anybody know what to do for hip pain? Mine was so bad that I couldn’t sleep all night. It’s just a pulled muscle or something from running that I continued to run on, and squat on, and so now I limp. I’m taking my day off today (I’ll be busy with work) but is there anything else I should be doing? [/quote]
It seems like there are lots of us with hip issues lately.
Foam rolling. If you’re not doing it, start. And keep doing it. Look into Magnificent Mobility by Cressey and Robertson. Make sure you’re doing lots of warm up stuff/activation stuff before you start.
This is all stuff that took me too long to incorporate even though I “knew” it. I’m now doing it and my hip issues are starting to clear.
you probably shouldn’t be doing lunges if your hip hurt…just sayin.
[quote]mom-in-MD wrote:
you probably shouldn’t be doing lunges if your hip hurt…just sayin.[/quote]
Actually I find when my hips hurt that doing unilateral work helps more than 2 leg stuff. Depending on the ‘kind’ of hurt, lunges might not always be the best, but if that’s what doesn’t hurt, do those. If squatting hurts, do some single leg stuff for a few days til it clears up.
Just don’t be a dumbass like yours truly and keep pushing through it. It doesn’t just go away heehee
I thought my hip was all better. I was so wrong. I’m hobbling. So today’s lower body stuff was wimpy.
squats 10 with bar, 3x5@135, 2x5@155, 1x5@135
(working on form before I try to increase weight; I suspect I haven’t been going parallel on the 155’s and 165’s)
leg press 3x10@315
bench 3x5@85, 3x5@95
t-raises 5x5@10 each
kroc rows 1x16@45 each arm, 2x10@40 each arm
hanging leg raises 2x40
preacher curls 10@25, 5@45, 15@35
good mornings 1x5@45, 1x5@65, 3x5@95
(I think I was doing these wrong before – you’re supposed to have a straight back, slightly arched, right? Now I can actually tell why it’s supposed to be a hamstring exercise.)
I’ll try doing single leg stuff if this hip isn’t cleared up by day after tomorrow; my trouble is I fall over! If I can’t run tomorrow, I’ll – I don’t know, stationary bike? Just lift again? I’ll see what’s possible.
Sweetheart…if you’re having hip issues, you shouldn’t work it at all until you find out what’s wrong.
Try some of the foam rolling and lay off of it for a couple of days. This means you cant do any exercise that makes you feel the pain (cardio, legs, full body, etc.). If after a couple days of laying off it, you’re still experiencing some pain, you might want to have a doctor look at it.
Hip pain is one of the more severe injuries for your body. I hope nothing is wrong, and I dont mean to scare you hun. I’m not sure what you’ve done thus far, or what your experiences have been since first feeling the pain, but I hope it all works out.
Sweet of you to be concerned, but I really think I’m fine. Maybe I made it sound like it’s worse than it is – it doesn’t hurt all day long, just during and immediately after exercise. It’s a garden-variety boo boo, and it’ll go away. I don’t know what foam rolling is or have the equipment for it (foam?) but I did do some quad stretches today. And I let my roommate talk me into taking some ibuprofen. I’d really prefer not to lay off the exercise because a.) off days make me incredibly blue, and b.) I have a lot of catching up to do to you guys!
[quote]AlisaV wrote:
Sweet of you to be concerned, but I really think I’m fine. Maybe I made it sound like it’s worse than it is – it doesn’t hurt all day long, just during and immediately after exercise. It’s a garden-variety boo boo, and it’ll go away. I don’t know what foam rolling is or have the equipment for it (foam?) but I did do some quad stretches today. And I let my roommate talk me into taking some ibuprofen. I’d really prefer not to lay off the exercise because a.) off days make me incredibly blue, and b.) I have a lot of catching up to do to you guys![/quote]
That’s foam rolling. And honestly, between training and running, your IT bands and hips hate you. Been there, done it. If you can, invest in a foam roller, or use a few tennis balls or a rolling pin or something. You’ll feel much better.
If you had been around over the past 4 months, you’d have heard myself, Ouro, PMPM and sbmart all talk about how we stopped or weren’t doing mobility/foam rolling and felt like shit in our hips.
Oh, another good link that I use every night before bed is this one: Hardcore Stretching - Part 1
[quote]AlisaV wrote:
Sweet of you to be concerned, but I really think I’m fine. Maybe I made it sound like it’s worse than it is – it doesn’t hurt all day long, just during and immediately after exercise. It’s a garden-variety boo boo, and it’ll go away. I don’t know what foam rolling is or have the equipment for it (foam?) but I did do some quad stretches today. And I let my roommate talk me into taking some ibuprofen. I’d really prefer not to lay off the exercise because a.) off days make me incredibly blue, and b.) I have a lot of catching up to do to you guys![/quote]
Ok…well glad to know it isnt all the time:)
just take care of yourself ok, cause over training is not good for your body either (look at this preacher…I’m the queen of overtraining…and all it has done is bite me in the butt…i should take my own advice…lol)
Sprints, 13x1 min
(I run in a state park with no good way to gauge distance, so I’m measuring time instead; one minute, as close to a flat-out run as I can get, one minute rest in between.)
I haven’t done sprints in a long, long time and they are not my strong point, to put it mildly. I can’t really sprint at my max for a full minute. And so now I don’t feel like I’ve really put in a day’s work; I’m not strong enough to wear myself out, if that makes any sense. It’s frustrating.
But I think I’ll do them at least one day a week. Should help me with speed, and whatever benefits high intensity has over steady state cardio. Here’s hoping these are the sort of thing that improves with practice. Good news is, my hip is fine.
squats 1x5 bar, 1x5@135, 1x5@155, 2x5@165, 3x5@155, 3x5@135
The 165’s weren’t to parallel, the 155’s were close but not there, but I think I was getting the 135’s.
Bench 1x5 bar, 1x5@65, 1x5@85, 3x5@95, 1x3@105 (PR!)
Deadlift 6x5@135
40 hanging leg raises
3x10 dips
1 chinup and 10 negatives
This was embarrassing. A guy told me my form was bad; my back was rounding and I wasn’t going to lockout. I can’t really go to lockout above 155. So I’m a lot weaker than I thought. Still, I’m just going to be humble and work up from 135. I really am sorry.
your are making really good(and kind of fast) progress!
Just don’t get irritated if things plateau for awhile…it happens!