7/5/15
Back Squats (CAT) 4 x 10 @ 140 lbs
Dips 4 x 5 @ BW
Single Arm DB Bench Press 2 x 10 @ 35, 45, 1 x 8 @ 50, 1 x 10 @ 45 lbs
C2 Rower - 500 meters @ 1:50
I was a little disappointed with my row time today. I wanted to beat it by at least a second, but it didn’t happen. I was a lot less hosed than before though, so that’s a good thing.
7/13/15 BW: 157.8
Hang Cleans - Reps and sets at 95 & 115. Just working on my form.
Bench Press 3 x 15, 10, 10 @ 110 lbs
Pull-ups (paused) 2 x 7 @ BW
Deck Squats
C2 Rower 500 meters @ 1:48
I went to Orlando, Florida last week for the NSCA National Convention. I learned a lot of great information from some excellent coaches. My husband got to meet Boo Schexnayder and asked him some questions about sprinting. It was great to see some of the legends in the strength and conditioning field. So many awesome nuggets of knowledge.
Anyway, the convention rocked, but food was so ridiculously expensive that we barely ate. We both lost a few pounds. Usually, I don’t lose weight while on vacation, haha. I’m happy to be home. The flight from Alaska to Florida was ridiculous. About 11 hours of travel time. We could have gone to Europe in less time. Next time, we’ll pick a convention that’s a little closer to home. 
I beat my row time today! Yay! I was a lot more efficient. My hamstrings were killing me afterwards which is a good sign because I’m using my legs more. Before, I was relying on my upper body too much.
Lower body stuff was light today because we plan to sprint tomorrow and implement some of the things that we learned at the convention.
7/14/15 BW: 158.2
Sprints 4 @ 20-40 yards
DB Thrusters 4 x 10 @ 30s, 40s, 40s, 40s, 40s
s/s Side Planks 4 x 30 sec
Chin-ups (neutral grip) 10, 9, 8, Body Rows: 10
s/s Stability ball
Cable Tris/Bis
7/15/15 BW: 157.6
Bike Ride 2 x 35 mins
Bench Press 1 x 10 @ 95, 4 x 12 @ 110 lbs
Walking Lunges 30 steps @ BW
RDLs w/ 1 min rest 5 x 15 @ 110 lbs
BB Rows 10 @ 95 lbs
Body Rows 3 x 10
Steep Decline Abs 15, 13, 10
Side Bends 2 x 20 @ 50 lbs
My strings! During RDLs today, I really focused on lowering down as far as possible to really stretch out those hamstrings and then I exploded up with each rep. They’re super sore now. It’s amazing how little weight can fry you. Hamstrings seem to be one of those muscles that really respond to stretch loading.
[quote]Babypowerlifter wrote:
7/13/15 BW: 157.8
Hang Cleans - Reps and sets at 95 & 115. Just working on my form.
Bench Press 3 x 15, 10, 10 @ 110 lbs
Pull-ups (paused) 2 x 7 @ BW
Deck Squats
C2 Rower 500 meters @ 1:48
I went to Orlando, Florida last week for the NSCA National Convention. I learned a lot of great information from some excellent coaches. My husband got to meet Boo Schexnayder and asked him some questions about sprinting. It was great to see some of the legends in the strength and conditioning field. So many awesome nuggets of knowledge.
Anyway, the convention rocked, but food was so ridiculously expensive that we barely ate. We both lost a few pounds. Usually, I don’t lose weight while on vacation, haha. I’m happy to be home. The flight from Alaska to Florida was ridiculous. About 11 hours of travel time. We could have gone to Europe in less time. Next time, we’ll pick a convention that’s a little closer to home.
I beat my row time today! Yay! I was a lot more efficient. My hamstrings were killing me afterwards which is a good sign because I’m using my legs more. Before, I was relying on my upper body too much.
Lower body stuff was light today because we plan to sprint tomorrow and implement some of the things that we learned at the convention. [/quote]
Care to share what you learned about sprinting?
Look at you with all your lifting, biking, rowing, sprinting.
Reading back in your log, if we ever do an Alaskan vacation, I would certainly look you up! And the same goes for you if you ever end up in Southern California. That would be fun to meet up with you and your hubs in real life.
Good things in here.
[quote]Seachel_25 wrote:
[quote]Babypowerlifter wrote:
7/13/15 BW: 157.8
Hang Cleans - Reps and sets at 95 & 115. Just working on my form.
Bench Press 3 x 15, 10, 10 @ 110 lbs
Pull-ups (paused) 2 x 7 @ BW
Deck Squats
C2 Rower 500 meters @ 1:48
I went to Orlando, Florida last week for the NSCA National Convention. I learned a lot of great information from some excellent coaches. My husband got to meet Boo Schexnayder and asked him some questions about sprinting. It was great to see some of the legends in the strength and conditioning field. So many awesome nuggets of knowledge.
Anyway, the convention rocked, but food was so ridiculously expensive that we barely ate. We both lost a few pounds. Usually, I don’t lose weight while on vacation, haha. I’m happy to be home. The flight from Alaska to Florida was ridiculous. About 11 hours of travel time. We could have gone to Europe in less time. Next time, we’ll pick a convention that’s a little closer to home.
I beat my row time today! Yay! I was a lot more efficient. My hamstrings were killing me afterwards which is a good sign because I’m using my legs more. Before, I was relying on my upper body too much.
Lower body stuff was light today because we plan to sprint tomorrow and implement some of the things that we learned at the convention. [/quote]
Care to share what you learned about sprinting?
[/quote]
Training is best split into high intensity and low intensity days. High intensity days involve low volume with very high quality sprints with full recovery in between sprints. Weights and plyos also fit here. Low intensity might be medicine ball work, calisthenics, or tempo running. If speed is a priority, weights have to be put on the back burner. Boo Schexnayder said that a single squat session can seriously hamper your sprinting ability for days. He also said to start with shorter sprints and gradually work to longer distances. My husband asked him about barefoot training and he said that barefoot training on grass or spikes on a track are the two best ways to train for speed.
[quote]Powerpuff wrote:
Look at you with all your lifting, biking, rowing, sprinting.
Reading back in your log, if we ever do an Alaskan vacation, I would certainly look you up! And the same goes for you if you ever end up in Southern California. That would be fun to meet up with you and your hubs in real life.
Good things in here. [/quote]
Thanks! Yeah, we’ve been having fun. We always enjoy our Alaskan summers. You have to get outside while you can up here and take advantage of all the light while we have it. Alaska is really a great place to vacation, especially if you like to fish or hunt. Also, thanks for the offer! I went to college in LA and have some relatives down there, so it might be worth visiting again sometime. 
There’s definitely a different feel between Southern California and Alaska. After living there for 4 years, I missed home in a big way.
7/17/15 BW: 161.0? (My husband’s bosses were in town and took us out and far too many drinks were had that night.)
Military Press 4 x 8, 6 (paused), 6 (paused), 4 (paused) @ 95 lbs
Lunge Iso 2 x 30 sec @ 32 kg, 16 kg
Tibialis curls 2 x 10 @ 22 lbs
Elliptical 30 mins @ 145-160 bpm
Bulgarian split squats 3 x 10 @ BW, 20, 20 lbs
DB OH Press (both arms) 3 x 10 @ 35s
Cable Rows 3 x 15 @ 100 lbs
DB Bicep Curls 1 x 10 @ 30s
7/18/15 BW: 158.8
Chin-ups 3 @ BW, 3 x 1 @ 25 lbs, 45 lbs, 65 lbs (PR!), 2 @ 45 lbs, 4 @ 35 lbs, 5 @ 25 lbs
Back Squats (CAT) 4 x 10 @ 145 lbs
Push-ups (w/ handles) 3 x 10
C2 Rower 500 m @ 1:49.8
Got a chin-up PR today. Yay! I’m pretty happy with my down sets too after that. I really want to get 70 lbs here soon. I probably have it if I was a little more well rested. Yesterday’s military pressing was good. My first set was kinda relying too much on momentum to get me through it so my husband made me pause all of my reps on my chest and that slowed me down a bit. I’m still working on my back squats again. After messing up my back a bit in April, I’m really taking my time with the weights and am only adding 5 lbs each time. I should be ready to compete again in the fall/winter.
[quote]Babypowerlifter wrote:
[quote]Powerpuff wrote:
Look at you with all your lifting, biking, rowing, sprinting.
Reading back in your log, if we ever do an Alaskan vacation, I would certainly look you up! And the same goes for you if you ever end up in Southern California. That would be fun to meet up with you and your hubs in real life.
Good things in here. [/quote]
Thanks! Yeah, we’ve been having fun. We always enjoy our Alaskan summers. You have to get outside while you can up here and take advantage of all the light while we have it. Alaska is really a great place to vacation, especially if you like to fish or hunt. Also, thanks for the offer! I went to college in LA and have some relatives down there, so it might be worth visiting again sometime. There’s definitely a different feel between Southern California and Alaska. After living there for 4 years, I missed home in a big way. [/quote]
Oh, I relate. I’m from rural New Mexico, and I miss it so much this time of year. Beautiful places to hike, where you won’t see another soul. I love the year round warm here in CA, there are a lot of good things about it, but it’s very different from where I grew up, for sure. I didn’t realize you’d gone to college here. Well, I’m sure you don’t miss the freeways.
Congrats on your weighted chins!
[quote]Powerpuff wrote:
[quote]Babypowerlifter wrote:
[quote]Powerpuff wrote:
Look at you with all your lifting, biking, rowing, sprinting.
Reading back in your log, if we ever do an Alaskan vacation, I would certainly look you up! And the same goes for you if you ever end up in Southern California. That would be fun to meet up with you and your hubs in real life.
Good things in here. [/quote]
Thanks! Yeah, we’ve been having fun. We always enjoy our Alaskan summers. You have to get outside while you can up here and take advantage of all the light while we have it. Alaska is really a great place to vacation, especially if you like to fish or hunt. Also, thanks for the offer! I went to college in LA and have some relatives down there, so it might be worth visiting again sometime. There’s definitely a different feel between Southern California and Alaska. After living there for 4 years, I missed home in a big way. [/quote]
Oh, I relate. I’m from rural New Mexico, and I miss it so much this time of year. Beautiful places to hike, where you won’t see another soul. I love the year round warm here in CA, there are a lot of good things about it, but it’s very different from where I grew up, for sure. I didn’t realize you’d gone to college here. Well, I’m sure you don’t miss the freeways.
Congrats on your weighted chins! [/quote]
Yep. It’s funny, we’re so spoiled up here. If there’s just a little bit of traffic, everyone is pissed off, haha. It doesn’t even compare to places like LA.
Thanks! I’ve been working hard on those chin-ups. They are probably my favorite exercise.
7/20/15 BW: 158.4
Single Leg Bounds 5 x 5 @ 3 feet, 4 feet, 5 feet, 6 feet, 6 feet
Split Squat Isos 3 x 30 seconds @ 16kg per hand
Bench Press 1 x 10 @ 95 lbs, 4 x 13 @ 110 lbs
Cable Rows 4 x 15 @ 100, 110, 120, 100 lbs
Roman Chair Leg Lifts 20
SL Decline Abs w/ SA DB 3 x 5 @ 10 lbs
7/21/15
Mobility work, stretching
Chin-up lock-offs, German hangs
7/22/15
Movement drills
3-way stationary hops
Sprint w/ tire drag - 4 @ about 40 meters
Sprints - 3 @ about 40 meters
RDLs w/ 1 min rest 5 x 15 @ 115 lbs
Overhead squats 1 x 10 @ 45 lbs, 2 x 3 @ 95 lbs, 5, 1 x 3 @ 115 lbs
Stagger ring chin-ups
Ring face pulls 3 x 10
I was worn out today. Not sure why, but those movement drills and sprints took a lot out of me. I tried overhead squats for the first time in a few years. I used to have an issue with my left palm that prevented me from doing these. It seems to be completely fine now though so that’s good news. My wrists got tired really quickly from these. Apparently, I have weak little girl wrists, haha. It’s always interesting to me to find out a strange new weakness that I never knew I had. Add that to the list of things to work on.
7/24/15
Sprints 3 @ 60 meters (with cross country waffles)
Military Press 3 (paused), 10 (PR - video), 3 (paused) @ 95 lbs
Chin-ups 7 x 3 @ +25 lbs
7/25/15
Back Squats (CAT) 1 x 10 @ 95 lbs, 1 x 5 @ 135 lbs, 4 x 10 @ 150 lbs
Single Arm DB Bench 5 x 10 @ 30, 40, 45, 45, 45 lbs
DB Rows 5 x 10 @ 50, 60, 70, 80, 65 lbs
DB Curls 1 x 10 @ 30s
Had a really good gym session today. I felt like going heavier with those dumbbell rows today. I went up to an 80 with straps. Right when it gets to around 70 lbs, the dumbbell seems a little unwieldy and straps help. I’d like to eventually get to the 100, just because I’d feel pretty legit rocking out with a 100 lb dumbbell. I might be able to use it right now, but it wouldn’t be pretty.
Yesterday’s session was good. I had planned to do paused triples with 95 to restart my military press cycle, but it seemed really easy and I was complaining to my husband that I was bored so he said to go for a PR. First time ever getting 10. That was exciting.
Also, note my awful clean form. I’ve never actually learned to clean a weight properly. I pretty much just do some sort of weird reverse curl. I probably should correct this. I’ve been doing it for so long though that I’m not sure if I can break this habit. It’s not a problem right now because I can at least clean what I can overhead press, but eventually, it might cause me issues.
7/27/15
Bench Press 1 x 10 @ 95, 4 x 14 @ 110 lbs
Stagger Ring Chin-ups 2 x 4, 2
Movement drills - bear crawls, camel crawls, inch worms, frog hops
Walking Lunges 3 x about 30 steps @ BW, 50 lbs, BW
Jack knives on stability ball - 3 x 10
Lateral raises to front raises 1 x 10 + 10 @ 15s
Cuban Presses 3 x 10 @ 8s
I’m almost done using 110 for bench press weight. These higher rep sets kind of suck, but it’s probably good for me. Stagger ring chin-ups are difficult. They hit my bicep tendons super hard. I’ll have to video tape this exercise sometime. One ring is set higher than the other and you do a pull-up to the highest ring. I think this exercise would be a great way to work up to a 1 arm chin-up. My husband does these by having only his pinky finger on the lower ring. He can do a 1 arm chin-up, but he uses these to get in extra volume.
7/28/15
Chin-ups 12
Bike ride
7/29/15
AM Workout
Chin-ups 13
Single Arm DB OH 3 x 5 @ 30, 40, 50 lbs
Back Squats 1 x 10 @ 95 lbs, 4 x 10 @ 155 lbs
PM Workout
Circuit (4 rounds):
Reverse Lunges x 30
Chin-ups 10, 8, 7, 6
Push-ups 15, 15, 15, 15
Flutter Kicks x 45 sec
This morning I really wanted to get a chin-up PR. My nose was literally at the bar on the 14th rep, but I just couldn’t quite make it. What makes me angry is that I totally had it, but got a little too much momentum on my first few reps and had to slow myself down a bit and wasted energy. Ah well, next time.
Enjoyed watching your military press video. It looks like you’re keeping your hand nice and close, not too much wider than your shoulders. I think that’s the way to do it. I’m pretty sure OHPing with my hands too far apart jacked my right shoulder. Do you ever train is as a push press? I like them a lot.
About tweaking a wrist. Been there. And it’s completely frustrating because it seems like such a namby little injury, but it can effect nearly everything.
[quote]Powerpuff wrote:
Enjoyed watching your military press video. It looks like you’re keeping your hand nice and close, not too much wider than your shoulders. I think that’s the way to do it. I’m pretty sure OHPing with my hands too far apart jacked my right shoulder. Do you ever train is as a push press? I like them a lot.
About tweaking a wrist. Been there. And it’s completely frustrating because it seems like such a namby little injury, but it can effect nearly everything.[/quote]
Thanks for watching my video! Yeah, I used to have a wider grip (maybe about 1 1/2 inches further away on each side). I agree. Closer is better. This is much more comfortable and feels more stable.
I never really do push presses. I do thrusters on occasion and way back when when our gym had a log, I would sometimes push press the log. It’s not a bad idea to get back into those. I’m debating whether or not to do a strongman event at some point in the near future so it wouldn’t be a bad idea to work on those. Thanks for the suggestion.
Yeah, it’s funny how the small things can make a big impact. When I first tried to sprint and jump this year, it was crazy how sore my feet, calves, and shins were. It was humbling to see how lack of foot strength could stop me from using all of the muscle in my legs. I’m learning that you can’t neglect the little things.
7/30/15 BW: 159.0
Chin-ups 4 x 3 @ +30 lbs
DB Incline Press 1 x 10 @ 35s 2 x 4, 8 @ 50s, 3 x 12 @ 40s
SL Hypers 2 x 10 per leg
Waiter’s Walks 4 x about 60 meters @ 40 lbs
7/31/15 BW: 159.8
Bike Ride - about 2 hours
8/1/15
Duck Walks 3 x 10 m + 10 m @ BW, 70 (PR), 44 lbs
Alt. Seated Overhead Press 4 x 5 per side @ 30, 35, 40, 45 lbs
Cable Rows 5 x 15 @ 100, 110, 120, 130, 100 lbs
Ab Machine
Decline Abs
8/5/15
Mobility warm-ups
Handstand walking work - got up to 3 steps
Pro-agility drills 4 x 2
Sandbag shouldering 2 x 4-5 per side @ about 70 lbs, 50 lbs
Sandbag shoulder and carry - 100 yards + 100 yards @ about 50 lbs
Sandbag overhead carry - 50 yards + 50 yards @ about 50 lbs
Ring Rows 3 x 10
We’ve been renovating our place. Finally got our floors replaced so there was a lot of moving furniture back and forth and ripping up old carpet. We were able to get back into things today and worked out at a football field. We found some sandbags that the football players use for practice and borrowed them for some sandbag carries. No idea how much they weigh so the above weights are total guesses. Either way, it was a good workout and was very challenging. I’m getting better at handstand walking. I’m finding my balance a little bit better.
The video posted above is from Saturday’s duck walks. Duck walks are a great exercise that I don’t think most people even know about. They’re a classic military training exercise. They suck unloaded and they’re really killer when you add weight.
Bike ride - 1 hr
Boot camp class - 1 hr
Hike to Ptarmigan Peak - 6 hours, about 6 miles each way and 3000 feet of elevation gain.
Holy cardio! I went to a job interview to teach a boot camp class, but they wanted me to try out the class first. It was a nice day outside so I decided to bike there. Did the boot camp class and then met my husband and his friend for a hike. I was not expecting the hike to be as long as it was. We wanted to check out multiple peaks along the ridge line. Anyway, it was super beautiful and a great hike. I did get quite sun burnt (despite efforts to wear sunblock), but it was well worth it. We gorged ourselves on pizza, beer, and ice cream afterwards. Not a bad day.
