just droppin my to say I approve if the new avi - poppin shoulders ftw 
I just saw your picture in SAMA - very hot. Love your new avatar pic. Your hard work really shows. : )
You are definitely looking hot LS. Very nice Vixen post.
Like the new avi too.
The vids were cool. Especially the FS.
Going back to those Sumos–I’ve never done them–but I’m super impressed that you could pull that much weight your first time trying them.
Thanks ladies!
Nadia - I was surprised too. They felt so much better then conventional for me. Maybe that should be my default pulling style. I’m going to keep trying both and see what one comes out on top.
I’ve been taking a bit of time off of the heavy stuff right now and it is killing me!
With the rest my elbow has been improving at a much faster rate so I think it is a necessary evil right now for me not to be moving heavy plates around.
I can’t keep still for that long though so I did do some work in the gym last night but I didn’t do a super job of logging it - not terribly exciting.
20 lb goblet squat - lots
45 lb leg extension - lots
45 lb RDL - lots
Pistol squats to box (left leg only for now) - a few shaky sets of 5. I really want to learn how to do these well.
Clamshells until my hips burned x 2
That is great that your elbow is healing up! Recovery sucks alot, but I guess not recovering sucks even worse.
Woot for not being kept down, nice training =)
Yep, trying to keep moving!
Whew, I’ve been so busy.
On the weekend I judged at our Provincial Wado Kai Karate tournament.
Watching the competitors got me fired up. It was hard to sit and watch and not be able to participate.
Watching the national team compete got me thinking that I should go try out again. If I get my surgery within the next 6 months and my recovery goes as planned, I should have a good year to train for the next try-outs.
Something to think about anyway.
I tried out a couple of years ago but didn’t quite make it. If I was more focused in my training going up to the tryouts, I think I could make it.
On the training front I can go rucking again and I don’t even have to dress up in my snowsuit!
Sunday - 5 km w\ 35 lbs
Tonight - 2.5 km w\ 35 lbs
Rucking will keep me occupied while I continue to let my elbow heal. So far so good.
Training for the national team sounds exciting! I hope you can find your way to doing that.
Nadia - I certainly hope the timeline works out. If not, I can always try out for the 2014-2016 team.
When I tried out last time it was one of the best and most physical challenging events in my life.
It was a three day process. Day 1 was like a combine I guess. Jumping, running etc. Day 2 we worked everything from kata to takedowns with a 2 mile run thrown in the middle and the final day was a full on tournament.
I had such extreme full body DOMS during the tournament and I didn’t perform quite as well as I would have liked.
Last night I impulse bought a 20lb kettlebell when I was shopping for some gardening stuff. I gave it a try when I got home.
2.5 km ruck w\ 35lbs
Pistol squats to box
5 x 5 each leg. I raised the box a bit for my bad leg. These are ugly right now, but I will get better at them. I love how they get my glutes.
KB Swings
20@20lbs x 5
I was quite surprised (and happy) with how fried my legs felt after that - and I didn’t even have to stress my elbow!
jelly on the kettlebell. I’ve been eyeing one for myself for a while…
Working with the kb is so intense. 20 swings is good stuff. Especially after pistol squats, after weighted rucking. Nice job.
I’ve been neglecting my kb recently because I haven’t been able to work it into the GVT. Have to think on that.
Very exciting to be eyeing another try-out for the national team. Hope your surgery gets scheduled soon so that you can get rehabbed and train your ass off!
i’d been wondering about your plank plate pulls. i know you described them, but i didn’t really understand… saw someone doing something today, though, and i think that might be it! want to give these a go. assuming i’ve got the right idea in my head :-/
Hmmm I made a post, but it vanished into nothingness… here we go again.
n - It is nice to have another tool in the box. I had ridiculous DOMS after my first go with the KB though. I was walking like a goof for a couple of days.
Veggie - It’s hard to fit everything in isn’t it? I have been telling everyone that all I want for my birthday is a surgery date.
Alexus - I made a video of my interpretation of the plank plate pull. I’ll post it tonight.
Saturday
After two weeks off of the heavy stuff I decided I’d do a few deadlifts. I planned on doing a few light-ish sets, but that’s not quite what happened.
Sumo DL
5@85
5@105
3@125
5@135
5@155
5@175
1@185
1@205 PR! (Vid to follow)
1@215 - fail. Glued to the ground…
Everything was feeling pretty good after 5@175 so I figured I’d keep going. 205 was good, but 215 would not budge an inch.
I followed the deadlifts up with my first bike ride of the year. It was quite a muddy one! It was certainly not the fastest ride because my quads were still pretty fatigued.
Sunday
Front Squats
10@45
5@65
5@95
3@105
3@115
1@135 x 3 (PR)
KB swings ss w\ OHP
20@20 x 5 \ 10@45 x 5
Not one, but TWO PRs, in the same session, as you await knee surgery. And then you ss kb swings and ohp!
Simply amazing! I’ll check back to see the vids for sure.
Cograts LS, wow pulling some big stuff there.
It sucks not knowing the date. Keep taking that stress out on the iron =)
I also had a post disappear today, and it was a long one, with all my training details, and witty comments…just gone. Made me mad.
Looking forward to vid. Hope you can get your surgery all squared away.
And pistols squats are brutal. And soo cool! I’m a long ways off I’m afraid. I sometimes practice them in a doorjamb.
Congrats on your DL pr!
woot woot…you go girl!!
when is your birthday??
Veggie,Nikki and Nadia - Thanks!
Powerpuff - My pistols are uuuugggly right now, but they will be a super cool thing to be able to do.
MiM - My B-day is May 4th, which puts it about two months from me being put on the waiting list. The timing could workout crosses fingers
Today I judt did my usual 2.5 km loop with a 35lb ruck.
I spent the rest of my evening fixing a squeeky floor and planning out our backyard deck and garden. I like being a bit of a handywoman!
I barely saw my bf last week (dodgeball preseason practices - 3hrs three times a week) and it will be the same this week. To prevent myself from moping about, I’ve thrown myself into our backyard project.