[quote]ds1973 wrote:
Buckeye Girl. Excellent work. I have a question for you on PVC rolling since I also use a PVC pipe to roll. You mentioned earlier in your log (pg 14) that you rolled your quads & IT band for 12 minutes. I usually roll until it doesn’t hurt anymore or the tightness fades (takes less than 12 minutes). What’s the reasoning behind rolling so long? Does it just take you that long to “feel” loose in those muscles or do you find it helps your mobility to roll for more than X minutes per muscle group? Or, was that the first time you used a pvc pipe and now you roll less? Just trying to understand if there’s a benefit to rolling longer.
Rolling, rolling, rolling…
Oh and to add that Stronghold is one lucky man. :)[/quote]
Greetings and thank you!
To answer your questions…I am terrible at foam rolling with consistency. Sometimes I do it frequently and other times I just give everything a quick pass before a lower body workout. It’s entirely likely that I typically have to roll for longer than someone who is more consistent.
I have a tendency to roll for a minute or too and tell myself that’s good enough, so I had set a goal to spend 3 minutes on each leg that time. It ended up taking significantly longer to get some of the tightness worked out, which was probably also due to the fact that it was the first time I had used the PVC. I had found all of the stuff that I knew was there, but my foam roller wasn’t quite getting.
[quote]lil power wrote:
One of my training partners is going to give 5/3/1 a try for a few cycles. She just isn’t progressing on Westside. [/quote]
I’ve always really liked 5/3/1. This is the second time I tried the setup and the last time I did it I definitely got stronger. I’m going to try to be smarter about pushing too far this time though. I had a tendency to take “as many reps as possible” a little too literally last time which left me kind of injured and overtrained. oops.
I couldn’t see myself doing well with Westside either. I feel like I’m a long way off from actually benefiting from all of the stuff (bands, chains, speed work, specialty bars, etc) that those programs tend to take advantage of. I know of a lot of people that train that way with success, but they all seem to be much more advanced lifters. Do you think how advanced a lifter is plays a role in whether or not they do well on WS?
mmatt- Don’t even try to hide it. You jelly that SH is mine.
maym- You’re one crazy woman. But that’s cool. I would argue that pullup burpees are cruel and unusual punishment.
ouro- My quads are still sore. Does that answer your question? I actually like them. I need to continue to work on getting my feet in to a shoulder width stance though. I front squat like an equipped powerlifter.
MIM- I like you. You’re free to come in here and talk about whatever you want
New kicks are above. I think the color is a little off in the pic, but they’re bright purple with neon yellow and orange accents.
mmatt- Don’t even try to hide it. You jelly that SH is mine.
maym- You’re one crazy woman. But that’s cool. I would argue that pullup burpees are cruel and unusual punishment.
ouro- My quads are still sore. Does that answer your question? I actually like them. I need to continue to work on getting my feet in to a shoulder width stance though. I front squat like an equipped powerlifter.
MIM- I like you. You’re free to come in here and talk about whatever you want
New kicks are above. I think the color is a little off in the pic, but they’re bright purple with neon yellow and orange accents.
Awful. Weak. Slow. My uterus ran off and took my strength and energy with her. Bitch.
ohp
45x10
55x5
65x5
75x8 (cereally?)
bbb ohp
45x10x3
hs csr
140x10
160x10x2
bb curl
45x10x3
brutal burpee circuit, take 2
3 burpee pullups
30 jumping jacks
x5 rounds for time = 6:30
Felt like I should have performed better on the burpees in the circuit so I did 3 more sets of 10 with 30 seconds rest between rounds. Some included the pushup others did not, maybe squat thrusts would be a more accurate description. Whateva whateva I do what I want.
[quote]buckeye girl wrote:
mmatt- Don’t even try to hide it. You jelly that SH is mine.
maym- You’re one crazy woman. But that’s cool. I would argue that pullup burpees are cruel and unusual punishment.
ouro- My quads are still sore. Does that answer your question? I actually like them. I need to continue to work on getting my feet in to a shoulder width stance though. I front squat like an equipped powerlifter.
MIM- I like you. You’re free to come in here and talk about whatever you want
New kicks are above. I think the color is a little off in the pic, but they’re bright purple with neon yellow and orange accents. [/quote]
I feel you on the quad pain. I struggle more with pain in my hands from hyper extending my wrists and fingers. The narrower width is nice for my old lady hips. It’s a bit of a break.
Trained yesterday. It felt like I haven’t been in the gym in an eternity, but really it was only like 3 days.
front squat
45x10x2
100x3
115x3
130x11
bbb ft sq- close
75x10x3
back xt
45x12x3
kb twist
12x10x3
By the time I got to the gym on Thursday, I was beat. I had spent 19 of previous 36 hours in a classroom either teaching or learning. Tired, stressed, and hungry did not make for a very strong Buckeye. I was pissed that the sets of 3 felt like shit and decided my body was going to do what I wanted it to anyway. SH did not approve of this approach and I will be running extra hills as punishment. I don’t think his punishment makes much sense (As punishment for pushing yourself too hard, I’ma make you push yourself too hard on a different exercise…) but there aren’t any lunges involved so I don’t really care.
I have a video but its on the camera and the camera isn’t within arm’s reach so its not getting uploaded yet.
Plan was to do sprints after but it was late, I was tired, and I still had a powerpoint to design. The plan is to do them today. SH says I’m doing 12 hills as a reminder that I’m supposed to leave something in the tank when I’m doing 5/3/1.
Enjoy your punishment. Maybe there will be a reward at the end.
130 x 11 front squats is damn stout!
So I practiced repping 155 today in the gym (DL). It was good for you and SH to piss me off. I’m going to try to get 20 next week and will post a vid if I do. We’ll see. It’s not cheating if I do it sumo, is it?
[quote]kpsnap wrote:
Enjoy your punishment. Maybe there will be a reward at the end.
130 x 11 front squats is damn stout!
So I practiced repping 155 today in the gym (DL). It was good for you and SH to piss me off. I’m going to try to get 20 next week and will post a vid if I do. We’ll see. It’s not cheating if I do it sumo, is it?[/quote]
Reward? Like ice cream? Mmmmm…
Get it girl! I’d say it’s cheating. But that’s really only because I can’t pull sumo for shit. You’ll definitely have me beat.
I felt like shit. My patience was at -53 and decided to leave before I told SH’s worthless piece of shit “boss” what I really thought of him. I’m pretty sure I could take a dump and it would have more knowledge about training than this sleazy cuntwipe. So, of course he listened to me when I said that the workout he had dreamed up for a new potential client was dangerous and could potentially hurt someone who had her ankle reconstructed less than a month ago. Whatever. Dude has absolutely no future and I can’t wait to see him fail just like his buttbuddy.
So I ran the nice hill. In my awesome new cleats. 12 times. Like I was supposed to. And ate pizza after I stopped feeling like I was going to vomit.
[quote]mom-in-MD wrote:
you shoulda had ice cream!
your front squat stance is almost as wide as regular. Just an observation. What would happen if you brought it in and ‘sat straight down,’ instead?
Kinda balance out the whole vmo thing, which for myself, I’ve learned too late. You should see the tortuous crap I have to do now in PT. [/quote]
I got two of grandma’s chocolate chip cookies instead.
If I brought my stance in and sat straight down, I wouldn’t get anywhere near depth. I talked about this a little when I posted my first ft sq workout. The novel is below if you’re curious. Basically, my ankle mobility and tight calves are enough of an issue that I cannot reach depth taking a shoulder width stance. I’m working on it with the lighter weights after the 5/3/1 sets.
PTs always seem to be full of all kinds of awful little exercises that sound simple and involve little or no weight, but still end up making you look like a big sissy. They’re meanies.
[quote]buckeye girl wrote:
Most people have issues with being “quad dominant”. Not me. I’m “posterior chain dominant”. This is not news, its just that as a PLer, I don’t really think this is a problem. I’m pretty darn strong squatting the way I do and that’s what matters. I do, however, recognize that my training tends to neglect my quads which means that I’m possibly missing out on greater strength gains and bigger/prettier legs, and may be setting myself up for future health issues.
This is one of the reasons I’m going to focus on front squats rather than back squats for a while. 5/3/1 sets are done with my usual outside of shoulder width stance, and I’m going to try to use the BBB sets to do form work with a narrow stance. I hope to eventually bring my stance in more, but I literally cannot do more than a quarter squat with a narrow stance because of mobility issues. lol.
[/quote]
Glad you posted that front squat vid so I could see your stance. Wide with toes pointed out. I’ve never tried that. I front squat like an Oly lifter: narrow, toes forward, bounce off calves. You do such a nice job holding your elbows up nice and tight.
Hung out with a few of SH’s coworkers yesterday. Several of them are into kickboxing and related things and were going to be doing that today. As a part of my goal to be the baddest bitch, learning how fuck someone’s shit up has always on the to-do list. One of the girls squeezed me in and we went over the basics for a half hour today.
25ish minutes going across the gym doing jabs, hooks, uppercuts, kicks and a few other things.
I’m calling this my cardio.
db curls 25x8x3
It was really fun. I have a decent amount of power, but of course technique is non-existent. I had a hard time remembering to let my air out and stay loose. I was also breathing hard less than halfway through and dripping in sweat by the end. Will have to do again.
You are a strong chick. I wish I could front squat that much. I don’t wear a belt when I front squat, only when I back squat. A belt seems to get in my way of the upright position I try to hold. You look really natural in your video. I guess it works for you.
About the front squats…I really only do them that way because I can’t take them to depth narrow. I guess I would be curious to hear how my weird take on front squats works for normal people. I couldn’t imagine them doing much for y’all.
Once I get to the point where they look “normal” I think I’m rewarding myself with Oly shoes. SH has a pair of Romaleos being shipped to the house as we speak and I’m already getting jelly.
nl- I’ve thought about taking an iron supp, but never have. I’ll have to actually look into it now. My current take on “supplementing with iron” doesn’t seem to be cutting it.
maym- I really only belt up for the heaviest sets, but I can’t say I’ve ever had issues with it getting in the way. I’m not very upright though. Off topic…did I see somewhere that you teach PE? That’s what I’m in school for.
