When I’m rowing hard, the best part is feeling my heart pumping out the blood.
with 3-4min rest between:
1000m 2:08/500m
1000m 2:12/500m
1000m 2:10/500m
1000m 2:13/500m
1000m 2:13/500m
1000m x 3 100m sprints. Sprints were 100m @ 1:48/500m; 1:43/500m; 1:43/500m 2min rest between
stetching out for 5 min
overhand and underhand assist pullups - I need to work on these badly… maybe I was a bit worn out from the row.
20kg assist x 4 x 1
15kg assist x 3 x 1
10kg assist x 1 x 1 x 20s hold
DB curls
8kg x 10 x 4/arm - left thumb a bit weak weak still
Lat rasises with 5kg plate (out repped my opponent… muhahhah)
5kg x 8 x 4 x 30s hold at end. YES.
calf extensions
15kg x 50 x 1
25kg x 18 x 2
10 pushups just to empty the arm tank
sit ups - 300
head stand - 30sec
1 bridge and some variety yoga
[quote]Powerpuff wrote:
Bre - Humm…No help on your bench lock out problem. Right now I have to have my husband tell me that I’ve got it in the right place for the first rep, to prevent me from being too close to my neck. I do find a spot on the ceiling and stare at that while I’m benching and then the bar will go there every time. I got this trick from reading Starting Strength.
BTW it’s 4 am here and I’m reading your log because I’ve been sleeping most of the time for three days, hopped up on painkillers, and now have my sleep cycle all out of whack.
Grneyes and Bre - you are making me feel better about my slow squat progress. I think squating is going to be my nemesis. [/quote]
Easy on the pain killers My doc proscribed me a bunch for my not broken but very sprained thumb…I think I’ll use them the next time I get my period. Havent taken one yet though I hope you’re feeling better!
I DO stare at a cieling spot! Now I just need to borrow your husband can you lift more than him??? that would be kinda awesome.
also…apparently I do a lot of volume…kind of 5/3/1 style. I’m doing this because I want a solid, injury-free foundation. I think I could jack it up with low reps, belt, knee wraps, spotter, etc, but I want to really feel that my body is capable of what im asking it to do. Yes, I want to step it up, but first I gotta get the basics. Keep at it girl!
[quote]Cal Jones wrote:
Jesus fucking Christ, that’s a lot of volume, woman. [/quote]
You think so? It did take a while…thing is… I’m terrified of *not being warmed up ENOUGH and pulling something since thats what I did last time. So once I get up there, I take my time coming back down the other side
If i had what -->I<-- feel is my sexual balance, i’d do nothing but eat sleep and fuck. not cool for the other things in life i want to accomplish.
with all the shit you do for warmup before your squats, i’d say it’s safe enough to cut some of the warmup sets and make bigger jumps in the lbs you add.
what do you do to warmup for bench? just curious bc of all you do for your lower but you didnt mention it for your upper. if you have and i haven’t seen it, feel free to tell me to fuck off and go find it.
don’t be mad for me squatting 300ish. there were reverse bands.
don’t be paranoid about using a belt… it’ll help remind you to get a belly full of air, and give you something to brace against… instead of getting a hernia. i got warned about that the last time i did those heavy goodmornings. I try to leave it off as long as possible so i don’t RELY on it, and remind my core of what its job is… but no way would i go heavy without it.
[quote]CBear84 wrote:
If i had what -->I<-- feel is my sexual balance, i’d do nothing but eat sleep and fuck. not cool for the other things in life i want to accomplish.
with all the shit you do for warmup before your squats, i’d say it’s safe enough to cut some of the warmup sets and make bigger jumps in the lbs you add.
what do you do to warmup for bench? just curious bc of all you do for your lower but you didnt mention it for your upper. if you have and i haven’t seen it, feel free to tell me to fuck off and go find it.
don’t be mad for me squatting 300ish. there were reverse bands.
don’t be paranoid about using a belt… it’ll help remind you to get a belly full of air, and give you something to brace against… instead of getting a hernia. i got warned about that the last time i did those heavy goodmornings. I try to leave it off as long as possible so i don’t RELY on it, and remind my core of what its job is… but no way would i go heavy without it. [/quote]
So that’s why you’re always cranky, schlampe? Well…I understand.
Havent increased weight yet for squats because I srsly just got better as of 2 weeks ago. So, maybe this week I’ll start working it up depending how it feels.
So…you’re right… I dont warm up my upper body like I do my lower body cuz I havent injured it yet. Slut. But doing the bar x 20 x 3 IS 60 reps of warm up is a fucking lot. Sometimes a few pushups too. Are you gonna call me out AND leave me hanging with NO suggestions or do I have to beg you for them?
Not convinced about the belts for someone lifting at my level. It be a hot photo to take squatting in a corset though. If your head didnt explode.
I dont know what reverse bands do so I’m still mad at you.
I’m not a fainter on squats, but I usually get light-headed at the end of a deadlift session. For me, its more about nutrition than air, I think. I drink some Surge Recovery during trainings to keep up my blood sugar.
You are a seriously hard-working lifter! That is some serious volume goin’ on in here.
warmups- thats brilliant fucking logic there. whats WRONG with you?! tell u seekret- warmups PREVENT injury, not just baby it or keep it from happening again or priming the muscle. suggestions- move your arms and shoulders through full ROM one way or another until they feel ready to kick some ass. I think its on page 4 or 5ish of PW, but mmgalb727 has a threat with a list of prehabilitation exercises. pick those that seem applicable and try em out.
Just don’t be a pussy about the belt for too long. my PM inbox will be waiting for that photo.
waiting…
reverse bands are anchored above and on the bar. as they stretch and you squat, they take more of the weight off your back and make it easier at the bottom. think squat and bench for this one. havent seen it for deadlift, but i have for rack pulls, so i guess thats kinda the same.
any “with bands” notation you ever see means that the bands are anchored toward or on the floor and the bar, meaning that the farther up the bar travels, the more tension the bands put on it, and the heavier it gets. think deadlifting and bench for this one.
the Vegus nerve runs vertically through your torso, and is one link in the chain reaction responsible for hiccups.
when pressure is applied on the nerve, it lowers blood pressure considerably- but it takes a lot of pressure, or a weak heart to notice.
decades ago when my mother was a young nurse she watched a fresh cardiac bypass patient die trying to force a bowel movement.
Can be useful, though. in an emergency, blood pressure can be lowered quickly by telling the patient to bear down as though they’re trying to have a BM. preferably, in the bathroom with someone else- so that if they pass, its in the proper receptacle and if they pass out, someone is there to catch.
as powerlifters, we hold our breath for one or two reps and get a big belly full of air and brace our core… see where i’m goin with this?
^^^^^^^^^^
The big guy deadlifting then passing out… thats what happened. too sharp of a drop.
Hey Bre, glad that all seems to be well. No new injuries and the old ones healing up. Nice.
BTW I really liked the bit about “feeling your heart pumping out blood.” It is an awesome sensation.
Good luck with the sexual balance, but I’m with CBear on that one. Not gonna happen for this veggie unless I become independently wealthy. Personally I would include training with the eating, sleeping, and fucking though.
[quote]CBear84 wrote:
quick nerd note on lightheaded-ness after a lift.
the Vegus nerve runs vertically through your torso, and is one link in the chain reaction responsible for hiccups.
when pressure is applied on the nerve, it lowers blood pressure considerably- but it takes a lot of pressure, or a weak heart to notice.
decades ago when my mother was a young nurse she watched a fresh cardiac bypass patient die trying to force a bowel movement.
Can be useful, though. in an emergency, blood pressure can be lowered quickly by telling the patient to bear down as though they’re trying to have a BM. preferably, in the bathroom with someone else- so that if they pass, its in the proper receptacle and if they pass out, someone is there to catch.
as powerlifters, we hold our breath for one or two reps and get a big belly full of air and brace our core… see where i’m goin with this?
^^^^^^^^^^
The big guy deadlifting then passing out… thats what happened. too sharp of a drop.
[/quote]
The little kids in that video are awesome. Now when I have a son I want to get him into powerlifting.
[quote]CBear84 wrote:
quick nerd note on lightheaded-ness after a lift.
the Vegus nerve runs vertically through your torso, and is one link in the chain reaction responsible for hiccups.
when pressure is applied on the nerve, it lowers blood pressure considerably- but it takes a lot of pressure, or a weak heart to notice.
decades ago when my mother was a young nurse she watched a fresh cardiac bypass patient die trying to force a bowel movement.
Can be useful, though. in an emergency, blood pressure can be lowered quickly by telling the patient to bear down as though they’re trying to have a BM. preferably, in the bathroom with someone else- so that if they pass, its in the proper receptacle and if they pass out, someone is there to catch.
as powerlifters, we hold our breath for one or two reps and get a big belly full of air and brace our core… see where i’m goin with this?
^^^^^^^^^^
The big guy deadlifting then passing out… thats what happened. too sharp of a drop.
[/quote]
The little kids in that video are awesome. Now when I have a son I want to get him into powerlifting.[/quote]\
I have full body DOMS. But then taking the day off would have made me:
a) smart
b) arrogant
c) a pussy
d) lazy
e) horny?
Abridged Glut Activation Cir. X 2
quad stretch x 10 x 1
sky humps x 10 x 2
one legged sky humps x 10 x 2
fire hydrant x 20 x 1
geom. x 20 x 1
piriformis stretch x 1
jump split squats x 20 x 1
6 push ups
^^^my body knows this and seems to like it now. DOMS went away (temporarily).
Shitty Deadlifts
52,5kg x 8 x 3
72,5kg x 3 x 3 (159.83514 lbs) I was so angry that this was hard for me cuz I expected to walk in and pull 90kg (198.416 lbs) at least. ARGH.
62,5kg x 3 x 4
52,5kg x 1 x (basically fucking around with form with Jentz) He likes to DL from an ass down squat position…really all about hams. I was doing back straight, ass parallel to the floor which wasnt the awesomest on my lower back. but okay. I dont know. My post chain was feeling bad tired not good sore, so I called it after fucking around for a bit).
rowed to cool down 1500m @ 2:19/500m split …slow as fuck, yes.
As punishment to myself for being and idiot and going to the gym = 1000+ BW situps.
stretch.
GTFO
[quote]BreStruction wrote:
I have full body DOMS. But then taking the day off would have made me:
a) smart
b) arrogant
c) a pussy
d) lazy
e) horny?
Abridged Glut Activation Cir. X 2
quad stretch x 10 x 1
sky humps x 10 x 2
one legged sky humps x 10 x 2
fire hydrant x 20 x 1
geom. x 20 x 1
piriformis stretch x 1
jump split squats x 20 x 1
6 push ups
^^^my body knows this and seems to like it now. DOMS went away (temporarily).
Shitty Deadlifts
52,5kg x 8 x 3
72,5kg x 3 x 3 (159.83514 lbs) I was so angry that this was hard for me cuz I expected to walk in and pull 90kg (198.416 lbs) at least. ARGH.
62,5kg x 3 x 4
52,5kg x 1 x (basically fucking around with form with Jentz) He likes to DL from an ass down squat position…really all about hams. I was doing back straight, ass parallel to the floor which wasnt the awesomest on my lower back. but okay. I dont know. My post chain was feeling bad tired not good sore, so I called it after fucking around for a bit).
rowed to cool down 1500m @ 2:19/500m split …slow as fuck, yes.
As punishment to myself for being and idiot and going to the gym = 1000+ BW situps.
stretch.
GTFO[/quote]
x2 on the warmups. Also, did you ever find that foam roller? Not sure why this just occurred to me. And how small are your hands?
Nice call on quitting while ahead on those DL. Live to play another day.
You are a masochist with regard to situps. Is that a carry over from your days as a rower? You know, coach punished you with insane #'s of _____ or something. Situp punishment was common when I was a young gymnast, that and general psychological abuse a la Bella Karolyi.
Keeping it real with the glute circuit. Ass still in balance?
@ T-Nation: you guys suck at answering multiple choice questions.
@ sexyVEG: thanks. I really DO want to play again… so I let it go for now. I think I was RDLing not DLing. But when I’m 100% I’m going after 90kg asaps. I was never really forced to do exercise as punishment…my riding instructor used to make us ride without stirrups for hours which hurt like a bitch, the rowing coach made us walk into a frozen lake with the boat and row around in it in MN Janurays, and the tango teacher made me dance with the wall for hours practicing “dissociation” of lower and upper body all of which was hard, sweaty, and uncomfortable but not punishment. I’m the only one who punishes me physically. (usually :p) I’m happy that my body is healthy enough to do what my mind makes it do!
@beast: never found a foam roller…but I didnt look very hard. I just roll on the floor. It’s good enough. And my hands are BIG (20cm long/11cm wide) Not small. Because I have a huge…
A) brain
B) mitten
C) booger
D) male fowl
E) appetite
[quote]BreStruction wrote:
@ T-Nation: you guys suck at answering multiple choice questions.
@ sexyVEG: thanks. I really DO want to play again… so I let it go for now. I think I was RDLing not DLing. But when I’m 100% I’m going after 90kg asaps. I was never really forced to do exercise as punishment…my riding instructor used to make us ride without stirrups for hours which hurt like a bitch, the rowing coach made us walk into a frozen lake with the boat and row around in it in MN Janurays, and the tango teacher made me dance with the wall for hours practicing “dissociation” of lower and upper body all of which was hard, sweaty, and uncomfortable but not punishment. I’m the only one who punishes me physically. (usually :p) I’m happy that my body is healthy enough to do what my mind makes it do!
@beast: never found a foam roller…but I didnt look very hard. I just roll on the floor. It’s good enough. And my hands are BIG (20cm long/11cm wide) Not small. Because I have a huge…
A) brain
B) mitten
C) booger
D) male fowl
E) appetite
My doc proscribed me a bunch for my not broken but very sprained thumb…I think I’ll use them the next time I get my period. Havent taken one yet though 
I hope you’re feeling better!