NL - Thanks! AB does have some great hiking. This September, I’m off to Drumheller so I’m certainly going to get some hiking in there - love the badlands!
I gave my knee brace another good test yesterday and went and threw the frisbee around. Light running is feeling good, but I’m very hesitant about any explosive movements.
Last night was supposed to be a rest night, but I went downsatairs to workout with my boyfriend anyway - nothing really organized though.
I taped out a speed ladder on the floor and did a few drills to warm up and further test my knee and brace. I haven’t moved my feet that fast in a while and it felt good. I did a few sets of ball squats - depth is still improving.
I ended up finishing my sporadic evening with some DLs - 10@75, 7@95, 6@105, 5@115, 4@125, 4@135.
Which leads me to think that I need to switch things up a bit to incorporate more leg exercises now that I can. My recovery has gone a lot better than I though it would so I think it is time to step it up a bit.
I’m off to Vegas this week anyway, so when I get back I’ll be changing things up!
Vegas is going to be awesome - I’m going to fry I’m sure - but I’m still super stoked to go!
I had plans to lift last night after I got home from my brother’s birthday dinner/ family gathering, but we ended up driving home to one hell of a storm. Crazy downpour, hail, wicked lightning and no power for a good 3 hours. So, no basement workout… If I was really hardcore I could have done a candle lit workout, but there are better things to by candlelight on a stormy night lol!
So, I’m moving my bench night to tonight after I get my things all packed and ready to go. I’ll get one last good workout in at least. I’m entertaining the thought of hitting the hotel gym a little, but I have no idea what the hotel’s gym is like. If it’s all machinesm, sadly I think I’ll be a little lost!
Bench press - 12@75, 10@85, 10@85, 10@90
Speed ladder drills between sets
Bench Fly - 10@10s x 4 sets
Ball squats 10, 10, 10, 10 between sets
Incline bench - 15@55, 10@65, 10@75, 10@75
Roundhouse kicks - 50, 50 right side (tried kicking with my left (healthy leg) but the knee is not stable enough for that yet)
40 push-ups
Whew! Well I’m back from Vegas and it was an awesome trip! Aside from missing my connecting flight on the way home and my luggage coming a day late…
I managed to hit the hotel gym one day and did a little DB workout. The gym had lots of cardio equipment, some DBs (some of which were missing) and a couple of adjustable benches. I didn’t keep track of what I did, but it was nice to get that back in. Otherwise it was a lot of walking eating and drinking! As fun as it was, I am looking forward to getting back into my regular routine.
After poking through some of the logs here and finding the WS4SB program I think that is what I am going to start doing for the next 2 months. I realize I am not going to be ready to be on the court for the fall season, so I will just extend my off-season. WS4SB looks like the ideal program for myself and I am really looking formard to starting that out. I have a lot to catch up on this weekend so I’m planning on a Monday start.
snap - yeah that’s where I got the idea. Checked it out and it seemed like a good idea, but I’ll be doing the full program.
Tonight I wanted to take some video so I did some bench press. That’s my best lift right now.
I warmed up with some speed ladder drills and kicking the heavy bag. Though my lungs feel like crap (I’m a touch asthmatic) due to a cold and all of the smoke that is blowing in from BC’s forest fires. The air quality is horrible right now…
so I did: 7@85, 5 @105, 1@115, 1@120, 1@125 (it was UGLY but I got it back up to the top…), and a glorious fail at 130.
And now I am looking forward to a nice sleep. I still have a bit of that to catch up on.
Nice benching!! I was rooting for you on the 130 - lol! And yep, you got it.
Cool on the ws4sb! I can’t wait to see how you like the whole program (since i’ll just be doing a piece of it). From what I see, I like Defranco’s programs - i don’t know, he just strikes more of a “players” trainer with his box jumps and things, rather than a power lifting trainer, if that makes sense.
I also checked out Defranco’s ‘Built like a Badass’, but I like ws4sb better.
Hope you had fun in Vegas! I can’t believe you ladies go to the gym while your on vacay…its just so sick and wrong i tell ya.
Maschy - After reading through that program that was the same feeling I got. I agree it looks like good training for “players” rather than power lifters.
And as for working out on holidays, I think this is the first time I had ever hit the gym on vacation. I got up with my team for breakfast and they all had to go to register and attend a rules meeting (every dodgeball tournament seems to have different rules) so I had an hour to kill and it seemed like a good thing to do. It made me feel better sitting on the sidelines too. But after that we were too busy to even think about hitting the gym.
MIM - yes right back to work! My BF and I were feeling “out of shape” after the trip so a little workout made us both feel a bit better.
High rep ab circuit
10-20 of each exercise with no rest between. Resting 1-2 min between circuits
V-ups
Hip-thrusts
Plank (4 knee to chest, 4 knee to side)
COmpleted 3 circuits
Yesterday while my friends all played some beach dodgeball, I ran cone drills in the adjacent field. I was trying to work some sharper cuts in to test out the knee. All in all things felt pretty good. There is still instability with direct lateral movement though. It did feel really good to get out and run around a bit. I’m looking forward to adding this to my regular workout schedual. I never was much of a long distance runner but I love sprinting. The DOMS is wicked today though!
So here’s my weekly schedual with WS4SB
Monday: Max Effort Upper Body (max effort lift - bench press)
Tuesday: Dynamic Effort Lower Body
Wednesday: Rest/Stretch/Balance work
Thursday: Repetition Upper Body
Friday: Max Effort Lower Body (max effort lift - deadlift)
Saturday: Rest/Stretch/Balance Work
Sunday: Running drills
After 4-6 weeks I will probably change up my max effort lifts for the sake of variety. Hopefully in that time I’ll feel more comfortable squatting with heavier weight. Right now it feels safer for my knee to deadlift.
My updated goals are:
Bench my bodyweight (135lbs)
10 chin-ups in a row
Steadily increase my deadlift (I don’t have a good number goal yet)
Make my quads more symmetrical - the right leg is slowly gaining, but I’ve still got some muscle to rebuild.
Bench Press (max effort lift - work up to 3RM)
10@55, 5@70, 5@85, 5@95, 5@100, 3@105, 2.5@110 (that last rep didn’t com all the way down)
Incline DB Bench Press (2 sets max reps 15-20 reps)
20@15s (too light) 10@20s, 19@20s
BB Bent over rows + Rear delt flyes superset
12@45, 8@10s
12@50, 8@10s
12@55, 8@8s
10@55, 10@5s
BB Shrugs
15@85, 12@95, 11@100, 8@105 (grip failed - using bar with crappy knurling)
Zottman Curls
10@15s x 4 sets
I got my boyfriend (who is also an avid dodgeball player) following the program along with me too so there’s that extra motivation. We are both very competitive people which give us that little push to get better. So this should be an interesting couple of months!
Nice nice nice! That schedule looks good, as do your goals (which are essentially the same as mine).
I forget, the repetition upper body is the same routine as Mondays?
And just a thought, i made chinups/pullups one of my “main lifts” (instead of Mil Press) in my last program - since one of my goals was to get 10 consecutive. You can try all sorts of rep/scheme variations, weight them, etc. And I think it did inch me closer to my goal.
The repetition upper body is a bit different than the max upper.
max upper has:
Max effort lift
supplemental lift similar to max effot lift
horizontal pull/rear delt superset
traps
biceps
Rep upper has:
Repetition lift
vertical pull/rear delt superset
Medial delts
traps/arms superset
Grip/forearm (unless deadlifting on max effort lower)
So I was thiking of throwing in chin-ups on the rep upper day either as my vertical pull and/or in place of the grip/forearm training seeing as I am deadlifting for my main lift on max lower day. Somehow I’ll fit it all in and who knows how I’ll change things up in 4-6 weeks.
I pulled out my longboard from the basement and suited up in my dorktastic safety gear (I’m a bit of a noob) and went for a little push before my workout. It felt great to do something other than biking to get around!
Broad Jumps
3 jumps x 6 sets - Max distance 78 inches
I was hesitant about this exercise as it would be my first real jumping exersice since my injury. My first couple of jumps were really done for distance, but I felt a bit of pain on one of the landings so I backed off (avg. 72 inch jumps)for the rest of the jumps and focused on having a nice smooth jump.
Reverse BB lunge with front foot elevated - 3 sets 8-12 reps (these were killer with that added ROM)
8@35, 8@40, 8@40
Leg Curl
12@32.5, 9@35, 8@37.5
Spreadeagle situps with DB
15@15, 12@20, 12@20, 12@20
Streteched and rolled out my legs with my newly purchased Stick
We got started pretty late last night (10:00pm or so) as I was helping run the registration booth for the karate club I teach at. Season starts in September so I’m going to have to shuffle my lifting schedule a bit.
Bench press (55-60% 1RM) 3 sets max reps - supposed to leave 1-2 reps ‘in the tank’ until the last set
8@55 x 2 warm-ups
15@75, 15@75, 21@75 - guess I had a few more in the tank than I though
Chin-ups/Rear delt flyes superset (Chin-ups listed as unassisted/chair assisted)
4/8, 11@8s
3/7, 11@8s
2/6, 10@8s
2/6, 10@8s
So you see, here’s where i’m like, “long jumps? really?” b/c I just wonder how this is a workout…mind you these are my musings since I’m going to be doing these myself shortly. But 6 sets of 3 is a lot, so I should STFU.
Smart move with the injury to back off and pay attention to any twinges etc. good work on that.
Strong chins too! Nice stuff.
I can’t wait to try front foot elevated BB lunges! That sounds freaking AWESOME!
