Kimba - I find it interesting thinking back on the odd little events that shape our lives - how certain decisions lead us to where we are now.
I went and booked myself an ART appointment today, so hopefully I’ll be on the way to getting rid of this damned tendonitis. Time for some more squeezing!
If I didn’t get injured, I’m pretty sure I wouldn’t have taken up weight training like I have now.
wow. that is even more literal than i meant it. though… i guess it is true for me, too. i only took up weight training in the first place because my body was starting to feel and structurally look / move like a non-athletic 65 year olds.
last year i was out of action on olympic lifting for a good couple of months when i hurt my back. to start with it looked like the only thing that i could keep on doing was push-ups. but then i found a whole heap of standing balance stuff to get into and started spending a lot of time with a EVA foam roller etc. ended up making tons of progress on all this other stuff that i would never have done if i hadn’t have hurt my back. that stuff helped me progress more on the olympic lifting once my back was better… possibly more than i would have progressed if i hadn’t have hurt my back and just kept on head on with the olympic lifting.
sometimes injuries can be blessings in disguise. in hindsight, though, of course.
sorry you have to wait for surgery 
so glad that you have someone who is used to working with athletes!
Glad to hear that your cold is passing and you’re feeling better.
Great news about the doc, hope the surgeon turns out to be just as stellar.
Injury/pain in my hip from running is what landed me in the gym. I didn’t have health insurance then, so I had a friend/colleague x-ray it to rule out anything major and I joined a gym to do rehab on my own. It worked, but I gave up running because I fell in love with lifting!
Alexus & Veggie - Cool to hear that you both made good progress fixing injuries in the gym!
I was back in the gym last night after an unschedualed deload/sick week.
It felt good to move some weight around, but I did try really hard to cough up a lung or two a few times.
These colds always settle in my lungs and it takes a while for them to clear out.
Deadlifts (10 push-ups between sets)
Warm-ups
5@85, 5@105, 3@125
Working
3@145
3@165
3@185
Hip Thrusts
7@135 x 3
RDL
10@110 x 3
Hamstring Curls
10@35 x 3
Recently its been very clear to me that the patience-destroying and hardest part of any illness/injury is waiting for 80% well to turn into 100% well. Good on you for getting right back at it.
Kimba - I certainly agree!
Friday’s training - squats
5 min bike
Squats (10 push-ups between sets)
10@45
5@95
5@115
3@125
3@140
3@149
Front squats (10 ab wheel from knees between sets)
10@55
8@75
6@85
4@95
Leg Extension
10@55 x 3
Rolling, stratching and band traction (saw this in an EFS article - feels sooooo good on the shoulders!)
On Saturday I went to get some ART done on my elbow/forearm. I got some stretches to do and I’m scheduled for a few more sessions. Hopefully this will give my elbow what it needs to heal.
On Satuday I also went for a ruck - 2.5 km w\ 35 lbs. Took about 35 minutes.
I hope the ART and specialized stretches fix your elbow right up. It is vastly unfair to have upper body and lower body issues at the same time.
You’re supersetting your squats with pushups and ab roll outs? Fakking hard core!
Glad you’ve gotten over the cold. Let this be the last of it - spring shall reign!!!
Kimba - I’m finding the stretches are giving me a bit of relief, so I am hopeful!
Maschy - Yeah, bring on spring!!
Monday’s training
5 min bike
Deadlifts (7 dips between sets)
5@85
5@105
3@125
3@145
3@165
2@185
Low cable pull-thoughs - I can actually grab onto the rope to do these again.
10@20
10@30
8@40
8@40
5 TGU Left 15 lbs
RDL 10@115
5 TGU Right 15 lbs
RDL 10@115
5 TGU Left 15 lbs
RDL 10@115
5 TGU Right 15 lbs
Minimal rest between sets - this got my heart pumping pretty good.
Glute bridges
10@115 x 3
Stretching, rolling and band traction
Lots of glute work I see.
You are doing weighted bridges with a BB? I gotta start doing those.
RDL = Romanian DL. What is a TGU?
[quote]Powerpuff wrote:
Lots of glute work I see.
[/quote]
Yep lots of glute work! Need to get those babies good and strong!
I am doing weighted bridges with a BB. I used to do them more often, then I forgot about them. Now they’re back!
TGU = Turkish get-up
Though I’m not using nearly that weight!
I tried to go for my normal ruck last night, but after I just about fell on my ass twice, I changed up my route and walked down a few of the less busy roads and called it quits. We’re starting to melt here and the sidewalks are not walkable. Sad… But at least the snow is melting!
nice. i’d like to do TGU’s but i think i need to learn by someone moving my limbs or something because it just looks so darned complicated to me. happy spring.
Alexus - I thought they looked confusing the first time I saw them too. I don’t think my form is as good as that guy’s though.
I had my second ART treatment on my elbow/forearm last night. I felt a noticable difference when I left his office this time. There are some very tender spots, but things are progressing.
I had fun trying to kick my ass in the gym last night.
5 rounds - no rest btwn rounds
-3 reps plank plate pull - Took this from Alpha’s warrior athlete training. Tie a rope to a 45lb plate and pull in toward yourself with one arm while in plank position. Pull it back the other way with the other arm. I was pulling about 12 feet each way. 1 rep = 12 foot pull each arm.
-Front squat 10@55
-10 push ups
Squats
5@95
5@115
5@125 x 3
Trap bar DL
5@135 x 4 touch and go
with 5 TGU (15 lbs) between sets for a total of 10 on the right side and 10 on the left side.
No rest between sets
Sretching, rolling and band traction
Getting that lower bod work in, awesome!
Love that Alpha training you did there
TGU/Deadlift super sets!?! That is hardcore, and I might have to steal it.
Yay for ART helping the elbow!
I have always wanted to try turkish get ups! I saw a vid of a CF chick doing them with a BB with plates on it and it was AWESOME!! Stuff like that pumps me up!!
Anyways, nice training as always girl!!
Q for you…at what belt level do you see people struggling with coming to class and why do you think that is?
Now I’m inspired to do some TGU.
Plank pull sounds interesting, people at the gyms that I go to already think I’m nuts. Maybe I’ll try them sometime too!
Very happy to hear of your ART results. Good stuff.
just catching up…
that plate pulling is bad-ass…
Loving the training here lately!!
Glad that elbow is on the mend. Thanks for posting the TGU video–weird I was thinking I need to figure out how to do those.
Nikki - Thanks! Though that is just a drop in the bucket comparatively.
Kimba - Steal away! I’m so happy with the ART. It really has done wonders.
Coyote - I saw a similar video and though it was pretty awesome too. I have a 20 lb bar that I have used and it makes it quite challenging.
I though about your question for a while, remembering all of the students that have quit over the years. With the juniors we usually lose a lot going from orange to green - aside from all the white belts that drop early. Those that quit at that time are usually the ones that don’t want to be there. We start pushing them a bit harder at green. We also get a lot quitting at blue or brown. Those kids were usually quite dedicated, but once high school hits we lose a lot of them. I quit at blue belt in high school. Too busy with homework and other sports. But I started back up when I was in Uni - no more school sports.
The adults are a bit different. We usually lose most of our adults at blue or brown. That’s when we get a bit more serious about the training and preparing for the black belt grading. It gets a fair bit more intense and maybe doesn’t become quite as enjoyable. We have lost few shodans as well. I can think of four from our club who got their black blet, reached their goal and moved on.
Veggie - my abs were screaming at me a couple of days after. I think I’ll add some more length to my rope next go around 12 feet was a little short.
MiM - Thanks for stopping by! That last workout was a nice little shake-up compared with what I have been doing lately.
Nadia - I find TGUs to be a fun exercise. Glad the video helped!
Saturday training - deadlifts
5 min bike
OHP
10@45 x 3
DL
Warm-ups
5@85, 5@105, 3@125
5@160
3@180
1@200 PR! Pretty stoked about this one!
Cable pull-through
10@30
8@40 x 3
RDL
8@125 x 3
That was all I had time for before I had to run off to another ART appointment. I saw a different doctor today and she wasn’t very busy, so I got some extra time in. Felt awesome after.
I watched my bf play dodgeball for the rest of the afternoon. He was playing in a local tournament and he organized a silent draft for our regular pool of players plus a few others. They did this to have more competition instead of putting in one stacked team. They put in three teams - Team Rock, Team Paper and Team Scissors. They were pretty balaanced too - really close games. The draft teams finished top three in the division and faced each other in the playoffs. It was quite funny - Rock beat Scissors in the semis, but lost to Paper in the finals. Destiny?