10/5/15
Bike ride - 1 hr
Skin the cat - 1, 2, 3, 4
Skin the cat w/ straight arms - 1
10/6/15
Back Squats 2 x 5 @ 95, 135, 3 x 10, 10, 9 @ 185 lbs
Handstand push-ups 1 x 5 @ 3", 3 x 6, 7, 5 @ 2"
Hammer Strength High Row machine (Single Arm w/ handle) 3 x 10 @ 45, 70, 90, Both arms - 1 x 10 @ 180
Pull-up hangs (two and one arm)
Stretching
I got in some skin the cats yesterday. My husband was teaching me how to do a straight arm version and it was incredibly difficult. I’ll have to keep working on those. I was happy that I was able to get one. The stretch you feel is pretty crazy.
I failed on the last rep of my squats. I’m still getting used to squats again. My legs were super dead after the first two sets of 10. I think I need to back off and start my squat cycle over again.
10/9/15
Rocking climbing - a few V3s and some V2s plus cave runs
Pistol squats 3 x 5 @ BW, 10, 25 lbs
10/10/15 BW: 159.0
Run - 2 miles in 21:11 @ 1% incline
Bridge push-ups 3 x 8
Deficit deadlifts (4") 5 x 10 @ 135, 185, 215, 215, 215 lbs
Single Arm DB OH Press 1 x 10 @ 30 lbs
Step ups (24" box) every minute, on the minute 8 x 11 @ BW
It’s been a fun weekend so far. I went rock climbing with my husband and some friends. I’m really happy with where my grip strength is at. V3s used to be very hard for me, but now I can get a lot of them on my first try. My pinch grip strength is a lot better than it’s ever been. We’re probably going to get a membership to the rock climbing gym in addition to our regular gym because it’s a really great winter activity.
Today was a brutal leg day. I usually do more upper body work in a workout, but I decided to mostly focus on legs today. My 2 mile run wasn’t bad. I kept the pace pretty slow. I’ll probably increase the speed a bit next time. Those step-ups were ridiculous. Especially after all of my deadlifts. Rounds 1-5 aren’t bad at all and then you hit a wall around the 6th set. Your muscles just don’t want to go anymore. I wanted to get to round 10, but I started running out of time. Anyway, it was a complete suck fest.
10/11/15
Single arm DB OH press 4 x 10 @ 30s, 40s, 50s, 40s
Single arm DB bent over row 4 x 10 @ 40s, 50s, 50s, 40s
10/12/15
Pistols on a box (holding KB in rack position) 4 x 5 @ BW, 18, 35, 18 lbs
Handstand p/u 1 x 5 @ 3" block, 3 x 2, 4, 3 @ 2" dyna disc
Skin the cat (straight arm) 2 x 1
Pull-ups (paused) 8, 7, 7
My handstand push-ups were not great yesterday. I think I must be sore from doing overhead press the day before. I’ll have to switch to horizontal pressing for my next pressing exercise. I’ve been avoiding horizontal pressing because of the added desk work I’ve been doing lately. I don’t want my posture to become bad by having tight pecs. But, I also apparently need a break from shoulder work.
My pistol squats were good though. And I’m getting better at skin the cats. I’m able to hold it deeper at the bottom while still being able to pull back through.
10/13/15
Mile run @ 1% incline - 10:40
Dips 4 x 10 @ BW
Single Leg DB Deadlifts 3 x 8 @ 50, 80, 100 lbs
Rock Climbing - V1, V1, V2, V2, V3, V3 (cave run), V3s & V4s attempted, but not completed
I had a good session yesterday. Lots of grip work with rock climbing. I completed one V3 cave run, but wasn’t able to complete the other one because I tore open my finger on one of the holds. Also, on this same one, there was this foot hold that was a crazy stretch and my calf cramped up on me. I’ll come back to that one when I’m fresh. I was happy to get another V3 that had very small holds and was heavily dependent on finger tip strength. Right now, my rock climbing ability level is that I can get pretty much all V2s. With a little bit of work, I can get most V3s. V4s are a little out of my ability level at this point in time.
I know rock climbing isn’t exactly directly related to my powerlifting goals, but I like it and it’s a good activity to do in the winter time so that I don’t go crazy from the cold and darkness.
Holy cats! Lots of gymnastic work going on in here! I had to look up skin the cats. Nice work on those, lots of strength, control and flexibility required. I have fond memories of bridge walk races in gymnastics as a kiddo. How do you position your head when you do the bridge pushups?
[quote]Cherrybomb wrote:
Holy cats! Lots of gymnastic work going on in here! I had to look up skin the cats. Nice work on those, lots of strength, control and flexibility required. I have fond memories of bridge walk races in gymnastics as a kiddo. How do you position your head when you do the bridge pushups? [/quote]
Haha, thanks! I’m trying to work on overall strength/flexibility/coordination. Yeah, skin the cats are pretty hard. It’s taken me a while to get them. It’s weird. One day I couldn’t do them at all and then all of a sudden I could. There seems to be no in between with some skills.
With bridges, I believe my head is positioned in line with my spine. I have no clue what I actually look like because I don’t think I’ve ever videotaped myself doing them, haha. Bridge walk races? That sounds intense. That might be a fun exercise to try. I’ve never actually tried walking in a bridge position. Thanks for the idea. 
Oh my Gods, bridge walking is so much fun! You want to walk up, head ways, first move a hand, then when it is planted, move the opposite foot, then the other hand, then it’s opposite foot. Watch the Exorcist for inspiration. Fun, fun!
[quote]Cherrybomb wrote:
Oh my Gods, bridge walking is so much fun! You want to walk up, head ways, first move a hand, then when it is planted, move the opposite foot, then the other hand, then it’s opposite foot. Watch the Exorcist for inspiration. Fun, fun![/quote]
Okay, got it. Ab flexibility is something I definitely have to work on. I’ll have to see if I can even do this, haha.
10/15/15
Rock climbing - a few V2s and V3s, still didn’t get that stupid V3 cave run. And I split open another finger so I have two bandaged fingers on my left hand. It’s one of those dynamic moves where you have to just go for it. The rock is kinda sharp though and it keeps messing up my hands. They are started to look pretty rough, haha.
Reverse lunges (w/ 2 KBs in rack position) - 3 x 15, 15, 10 (per leg) @ BW, 40 lbs, 70 lbs
Handstand push-ups - 5 @ 3", 3 x 2, 4, 3 @ 1" (PR!)
L-sit 2 x 20 sec, 17 sec
I’m super happy with my handstand push-ups today. I guess I just needed a day off from lifting and came back stronger. I’m so close to a real handstand push-up! I probably could have gotten one today, but it’s all in good time. I’m benefiting a lot more from getting in reps. I overheard a guy say, “sweet baby Jesus” when he saw me doing my reps. That made me feel good. Getting stronger!
10/17/15
AM Session
Back Squats 7 x 5 @ 95, 135, 155, 185, 185, 185, 185 lbs
DB CL&P 4 x 10 @ 20s, 30s, 40s, 50s (PR)
Bridge Walking (shout out to Cherrybomb for this one)
PM Session
Walking lunges 1 x 30 steps @ BW
Deadlifts 3 x 10 @ 95, 115, 155
Chin-ups 7
DB CL&P 1 x 10 @ 40s
DB Rows 2 x 10 @ 50s, 65s
DB Curl&P 1 x 10 @ 30s
Bicycle kicks 2 x 1 min
So I went to my regular gym in the morning and then later trained with some friends. I was mostly just demonstrating different exercises to them and teaching them how to deadlift and back squat so not a lot of heavy weights lifted in the PM session for me.
FYI, yes, bridge walking is super awkward and very challenging. I got only a few feet before it sucked too much to continue, haha. I’ll have to keep working on this exercise. I feel like this could be very useful for opening up the shoulders and abs and there’s a fair amount of strength and control required to walk in a bridge position. Thanks, Cherrybomb for the exercise suggestion.
I’ve seem to have fallen out of the loop.
Looks like you’re killing it though!
Hey, my pleasure. Just wait, once you get good at it, you’ll be doing it down the halls at home for fun! Then, when you get the flexibility down, you can arch back from a standing position and fall into a bridge! You can also walk your hands down the wall into a bridge position to practice descending. Stupid human tricks for parties! 
@Seachel
Thanks! I’m trying, haha. Life has gotten a lot more hectic with a new job and I’m still training a few evening clients. But you know how that goes. I saw on your log that you got a new job too recently. What kind of job is it?
Also, awesome job on your roller-derbying and lifting. You’re killing it too!
@Cherrybomb
Yes, it’s always fun to be able to do human tricks. My husband is great at those. He can do front flips, walk on his hands, juggle, go into a bridge, does hand balancing and I’m sure a bunch more things, haha. I swear, he should have joined a circus. My only real human trick so far is performing pistol squats. I’m almost at a handstand push-up though, so that’ll be cool. And I can do frog stands into headstands. Still can’t exactly handstand walk, but I’m working on that too. I don’t really want to age gracefully. I’m planning to age kicking and screaming, haha. I figure moving well and seeing exercise as play is the secret to youth.
[quote]Babypowerlifter wrote:
@Seachel
Thanks! I’m trying, haha. Life has gotten a lot more hectic with a new job and I’m still training a few evening clients. But you know how that goes. I saw on your log that you got a new job too recently. What kind of job is it?
Also, awesome job on your roller-derbying and lifting. You’re killing it too!
[/quote]
Thanks! Had a set back with a concussion, but I’m all cleared to skate Nationals The new job is logistic coordinator for green coffee beans. Essentially, I make sure that they get in through customs with almost no issues. Much less stressful, and much better tasting coffee lol
[quote]Seachel_25 wrote:
[quote]Babypowerlifter wrote:
@Seachel
Thanks! I’m trying, haha. Life has gotten a lot more hectic with a new job and I’m still training a few evening clients. But you know how that goes. I saw on your log that you got a new job too recently. What kind of job is it?
Also, awesome job on your roller-derbying and lifting. You’re killing it too!
[/quote]
Thanks! Had a set back with a concussion, but I’m all cleared to skate Nationals The new job is logistic coordinator for green coffee beans. Essentially, I make sure that they get in through customs with almost no issues. Much less stressful, and much better tasting coffee lol
[/quote]
Nice! Congrats, that’s awesome! Also, congrats on your job. I love coffee. Nothing beats a good cup of freshly brewed coffee. We’re kinda coffee snobs in Alaska. There are literally coffee carts everywhere in Anchorage. It’s funny whenever we travel out of state and we’re like, where are all the coffee shops and coffee carts? haha
10/21/15
Rock climbing 3xV1, 6xV2, 2xV3
Back Squats 2 x 5 @ 95, 135, 4 x 6 @ 185 lbs
Slow squat (up and down very slowly without lockout at top or bottom) 1 x 45 seconds @ 95 lbs
Single Arm DB OH Press 2 x 10 @ 35, 40 lbs
So I’ve been sick for the last few days. I’m actually still sick, but I decided to train last night anyway. I got in a lot of rock climbing volume. I did a lot of easier runs, but just got in more of them than usual. My squats were good last night. After my set, my husband wanted to torture me with a really slow squat set. 95 lbs is no joke when you have to squat it for 45 seconds and keep tension the entire time.
10/24/15 BW: 158.4
Pistol Squats
1 x 5 @ BW
1 x 5 @ 22 lbs
1 x 10 @ BW (PR)
1 x 4 (left), 2 (right) @ 44 lbs
Handstand Push-Ups
1 x 5 @ 3" block
4 x 5, 6, 6, 5 @ 2" dyna disc
Pull-ups
3 x 10, 9, 8 @ BW
Reverse Lunges
1 x 100 @ 25 lbs
I was feeling like crap and didn’t want to go to the gym, but thought I might regret it if I didn’t. I’m so glad I did because I had a really good work out and it left feeling better than when I came in. I think getting my lungs working a little was good for me. Without going into too much disgusting detail, I was able to get out a bunch of gross stuff in my lungs and felt a lot better. I’m still under the weather, but I’m going to try to keep moving and hopefully I can kick this cold out of my system. I was surprised that I was able to hit a pistol squat PR and I got quite a bit of volume in on the handstand push-ups.
10/25/15
Bike Ride - about 22 miles in about 2 hours
10/27/15
Back Squats
2 x 10 @ 95, 135
3 x 7 @ 185 lbs
1 x 10 @ 95 lbs
Bench Press
2 x 5 @ 95, 115
3 x 6, 5, 3 @ 135 lbs
1 x 21 @ 95 lbs
Body Rows
15, 10, 8
I lifted with a friend I haven’t lifted with in a while. I decided to go a little bit heavier with my bench press. I’m a little disappointed with my reps at 135, but I probably just need to build back up to using heavier weight again. Squats felt fine today. Overall, it was a good session.
10/28/15
Stretching
Handstand push-ups 5 @ 3" block, 1 @ 0" (PR! - Video), 2 x 12 (PR), 6 @ 3"
Walking Lunges 1 x 30 steps @ BW
OH Walking Lunges 1 x 20 steps @ 30 lbs (? Can’t remember)
Ladder runs
Campus board
Finally got my first handstand push-up on Wednesday. It’s not super pretty, but it works. It’s a huge improvement from where I started. It’s awesome to see dedication pay off.
10/31/15 BW: 160.4
Run - 1.5 miles @ 1.0 incline - 15:28
Deficit Deadlifts (4") 5 x 10 @ 135, 185, 225, 225, 225 lbs
DB Bench Press 4 x 10 @ 30s, 40s, 50s, 45s
DB Rows 1 x 10 @ 50
TRX Rows 1 x 10 @ BW
Unloaded carpet pad for my father-in-law
Today’s deadlifts were not fun. They are getting more and more uncomfortable as I increase the weight from session to session. And the running beforehand didn’t help a lot. My head just wasn’t in it today, but I got through it just fine. Hopefully, next time I’ll have a little more pop.
Congrats on the handstand pushup!
[quote]Cherrybomb wrote:
Congrats on the handstand pushup![/quote]
Thanks, Cherrybomb! It’s been a long time coming. Now I just have to work on getting reps.
11/2/15
Rock climbing
11/3/15
Run - 1 mile @ 1.0 incline, interval speeds from 5.0-7.6
DB Thrusters 2 x 10 @ 30s, 40s, 1 x 6 @ 50s
11/4/15
Rock climbing
Pistol squats 5 @ BW
Handstand push-ups 5 @ 3" block, 1 @ 0", 5 @ 3" block
Lots of rock climbing recently. I got some pretty difficult runs today, so I’m happy with that. I got a run today that I couldn’t get on Monday. It’s crazy how strong some people’s hands are. Also, I noticed that women who rock climb have some of the nicest figures out of any sport that I have seen. It seems that people who rock climb watch their diets more than the general population and are more active overall. Also, rock climbing does a good job of developing a woman’s upper body.
