Haven’t done a lot this week due to having to be onsite at work to support an audit. Did KB class on Tuesday but was dehydrated. Stupid girl…I know better (and it was one of the hottest days of the summer on Tuesday). So, my feet were cramping up and I couldn’t give 100% during class. I did recover enough, though, to do a Javorek complex at the end of class. Fisch hasn’t thrown those in for a while.
Missed my Wednesday lift completely due to having to be at work late (grrr). No real boot camp that night either, though a few of us worked on mobility and Rick tested out some voodoo floss bands on a couple of us. Can write more on that later, but it hurt A LOT to have the band on - then my hip and foot felt significantly better upon removal of the band. Voodoo indeed.
Todays’ work:
OHP (seated)
(52.5 x 5/62.5 x 5/72.5 x 5) x 5*
*Note: The last set of 72.5 was supposed to be 5 reps like all the others, but I only got 4. Just could not get that last rep. Not happy. No reason to miss it.
Squats didn’t feel so good to start due to tightness in my left side (almost feels like it’s right on the hip bone or something), but it got better. Then Fisch wrapped the voodoo floss around me prior to the 80# reps for set 5. I did the reps, unwrapped the floss, and wow…tension relieved for the most part. Must.get.massage.
[quote]FISCHER613 wrote:
I think the Voodoo Floss hurts more than the work sets do, am I right?
Great job on powering through and making everything look easy![/quote]
Thanks, Coach! To quote one of your other clients, yes, “It’s so, so sucky!” However, the minute or so of extreme pain has been worth it thus far for the relief it brings. Meg and I may be getting some. Only thing holding us back is that we’re trying to figure out if we could truly wrap it as tightly as we need to for ourselves.
Thanks for the kind words, Snap and Cav. I haven’t been able to spend time in anyone’s logs much lately, so I hope you are well.
Thanks, too, to Rick for his comments. It does make me smile when people assume that I’m much younger than I really am when they see me, whether it’s in the gym or out. I don’t claim to be better than anyone else, because there’s always someone who is stronger, faster, etc. - but I set out to do my best. Don’t always get it, but I strive for it. All I’m doing is trying to learn from folks who have more experience than I do…and then help the newer folks who have joined us.
Bleh…all this talk makes me wanna lift - but due to an internal audit at work which I have to support this week, I’m not even sure if/when I can get in the gym. Fingers crossed that I can make KB class tonight…
Week 6 - 9/13/13
OHP, seated:
(50x5/55x5/65x5) x 5
-This is the week I reduced back to the weight progression I did in week #2. The plan was basically to increase weight each week to week 5 or 6, then wave back to week # 2 numbers and increase each week for maybe 4 weeks or so, then return to numbers from week #3, etc.
chins (2,1,1) x 5
DL
(155x3 / 175x3 / 195x3) x 4
(155x3 / 175x3 / 195x10) x 1 TEN REPS @ 195 after all the other stuff that day. Feelin’ good!
Some overhead squats with the bar to warmup before squats
squats
(75x5/95x5/125x5) x 5
Wednesday evening: bootcamp (er, I guess we call it bodyfit in the park district catalog now)
Had a good complex there after warmup: a combination of pushups, goats, jumping beans, bodyweight squats, leg lifts (alternating legs toward ceiling while on your back…forget what Fisch called them), skip gym. Done as a ladder, 2,4,6,8,10,8,6,4,2 reps.
Then jumps on the tire, sled run, sprint, KB swing peaks. Repeat.
OHP seated - Felt strong today. Need to watch that my elbows are under the bar.
(50x5/60x5/70x5) x 5
chins (2,1,1) x 5
DLs
(155x3/175x3/205x3) x 5
I was a little nervous before the first set of 205, because I realized that it’s been a while since I pulled over 200, but I got it done just fine.
[quote]FISCHER613 wrote:
No worries KBgal is still lifting and is healthy.
[/quote]
LOL, thanks for updating our friends, Coach. Yes, I’m still here…I will update my log hopefully tonight after KB class. After my last entry, I crashed pretty hard that week - ok, REALLY hard…to the point that I announced to Fisch that I was done…with all of it!
I regained my senses, deloaded, and am now starting the 3rd week of a 5/3/1 program (lifting 2 days a week plus still lifting KBs once a week). I am refreshed and loving this program!
