Plank plate pull demo
205lb sumo deadlift PR
This one got me all fired up about deadlifting. I want MOAR!!
a squat PR and Deads PR in the same day! you are rocking.
still love the hair too 
n - Thanks! I just touched it up on the weekend so it is super bright again.
My elbow has been progressing very well over the last few weeks. Unless things flare up, I think I had my last ART treatment for it last night. I’m very tempted to hop back into the upper body work, but I think I’m going to hold off for another few weeks throwing a few upper body movements in here and there. I know the weights will be there waiting. It is a struggle to be patient sometimes.
Healing up my elbow got me to thinking that I have pretty healthy shoulders (as far as I know) and I’d like to keep them that way. So I’m going to be doing some shoulder prehab stuff during my warm-ups. I saw Diesel Crew mentioned around here somewhere in regards to shoulder prehab so that’s what I’m doing.
I broke down and had a sugar free Red Bull before training. I was feeling pretty lethargic and headachey.
Cirucit 1 x 3
DB retractions (12-15 reps)
DB protractions (12-15 reps)
Posterior capsule stretch
Sumo deadlift
Warm-ups all done without the hook!
5@85, 5@110, 3@130
Working sets with the hook (baby steps!)
3@150
3@175
3@195 (Rep PR)
Sumo is working really well for me. I have been able to jump back into 5-3-1 where I left off with conventional.
RDL
8@135 x 3
I had no more motivation after that and called it quits.
Spring has temporarily left us and winter has returned as we are supposed to be getting 5-10 cm of snow with 30-50km/h winds. Winter, you can suck it!
oh, that was not what i was expecting with the plate pull. very interesting, though, thanks for posting it sounds like you have got some good squatting and deadlifting going on. i really like your hair, too.
Laststand: That 205 flew up! You’ve got a lot more in you. Glad to read you’re being smart and patient with your elbow. I could use some of that.
Alexus - Not a problem. I like seeing things rather than reading them too - makes much more sense to me.
Nadia - Yeah I was pretty happy with how that 205 went up. I think I was a bit fatigued when I tried 215.
After karate last night I ran through the second Diesel Crew shoulder circuit.
It’s all pretty light weight so it gets my upper body moving a bit without risking my elbow.
Circuit 2 x 3
DB Cuban Rotations
Band External Rotations
Band Pull aparts
Band Dislocates
Band Presses
Aiming for 12-15 reps on each
Great videos! You are both beautiful and strong.
I’m so glad that your elbow is healing up. Patience is so hard, but you are doing the right thing.
Wow, look at all the DL PRs! Keep it up girl.
Good to hear about the shoulder pre-hab. I’ll join you with the circuits grumble
Kimba - thanks! I’m starting to lose my patience with being patient
Nikki - Grumble indeed. Kinda boring, but easy enough to fit in at the beginning of my workout. I’m hoping it will do some good anyway.
Friday’s training
Shoulder circuit #3 x 3 (12-15 reps)
Pull-up retractions
BB shrug ups
Push up plus (extra ROM push up followed by a scap push-up)
Posterior capsule stretch
Front squats
5@55
5@70
3@85
5@90
5@105
2@120
I felt horrible half way through my squatting. I was feeling light headed and nauseous. I was aiming to hit at least 3 at 120, but I failed. I called it quits after that and went to bed.
Saturday
I helped run a 4 hour sparring workshop. I’ve been organizing it with one of the other instructors over the past month. We got more people that we anticipated and got really good feedback from them. It was a certainly a success!
I may have partied a little too hard with my dodgeball peeps after though. We all made edible trophies for the end of the season. I won the macho nacho trophy lol.
Sunday training
Shoulder circuit #4 x 3
Incline DB retractions
Incline prone Ys
DB prone internal rotations
Deadlifts
Warm-ups (no hook)
5@90
5@115
3@135
Working (with hook)
5@170
3@190
1@207.5 PR (whoops!)
1@210 PR (1.5x BW)
So I pulled what I thought was 210, then when I was putting away the weights I saw that I left a 2.5lb plate off of one side. I had to put it on and try again.
I finished off with a bit of a circuit to get my heart pumping.
1 min shadow boxing
10 push-ups
10@20 pull-throughs or 20 KB swings
30 s rest between rounds
I did two rounds with pull-throughs (didn’t like the tension on my elbow) and switched to KB swings for 3 rounds.
Pretty good for a bit of a hangover day.
[quote]LastStand wrote:
Our edible trophies.[/quote]
Awesome!
Monday training
Shoulder circuit 5 x 3
EQI Pushups (hands elevated isometric hold)
DB prone Ts
Plate halos
My shoulders felt nice and toasty after this.
Pistol squats ss w\ 20 lb KB swings
5 es \ 20
Woke up throwing up this morning. Feels like food poisoning. Bleh…
Oh no, I hope you feel better soon!
Thanks Nadia - My stomach is feeling much better today, however I did wake up with a UTI. Seriously… I’d like to trade this week in for a new one.
Oh no, did you trophies give you food poisoning?!
Well, that’s gotta be on the top of the “Things I Never Thought I’d Say” list.
Nah, not the trophies - agreed it is an odd thing to say.
My number 1 suspect was the grilled turkey burger I had for dinner. Sad because they were so tasty and I put a fair amount of time into them. Though, my bf, who has an iron stomach, was unaffected.
This indeed is not good…I hope all the sicknesses are gone by tomorrow!
looks like a fantastic week for deads!
hope you feel better soon.
Well I’m feeling better now, but I got a bit behind at work. Things have been so busy lately…
I managed to hit the gym on Friday and Saturday though.
Friday training
Shoulder prehab circuit 1 x 3
walking lunges x lots
Front Squat
5@45
5@65
3@80
5@85
5@100
5@110 (rep PR)
Trap bar dl
5@95
5@115
5@135
3@165
3@195
20 x 20lb KB swings ss w\ 5 dips x 3
Saturday
Shoulder prehab circuit 2 x 3
OHP
5@45
5@50
3@60
5@65
5@75
2@85
I’ve lost a lot of my OHP strength since I’ve been healing my elbow.
OHP ss w\ single arm DB rows
10@45 \ 12 @30 x 5
Sunday
I took my bike out for a short ride. I’m planning on doing a lot more of this.
Before easter dinner my bf, his sister, his cousin and I went out and threw the football and frisbee around for a couple of hours. I’m feeling that in my elbow a bit today, but it isn’t too alarming.