well 5/3/1 requires a deload week, and I do as I am told. If I have to take another week off completely I will go insane!
So far I’ve thought I wasn’t good enough for a deload. Maybe later this year I’ll “graduate” to needing one.
[quote]arachne12 wrote:
I’m interested in deload workouts, thoughts, feeling anyway! My MP deload will involve me waving my hands in the air. :)[/quote]
LOL!!
well hi ya girls…thanks for the company!
ha haa, spider! now that’s just silly. and alisa don’t you go discrediting your worthiness of a deload week either!
i’m personally enjoying the deload week. not because i have various aches and pains that are high on the pain level this week, nooooooo, just because i deserve the rest…yeah…i need the rest.
sometimes i wish i could pull my leg out of it’s socket like you do with a barbie doll and then shake it around and pop it back in…that would help the hip issue i think. of course diligent foam rolling and such would be the realistic option.
tonight:
15 min HIIT on stairmaster. lucky i didn’t fall over. 10 min on cross-trainer, heart rate still up but no intervals.
y’all do realize i gave up HIIT and any form of machine cardio when i started hangin with you wonderful biatches here back in october?
i do need to get the HIIT sessions back in. they will be essential come early spring since i’m inherently against calorie cutting.
I second that on wanting to know about your deloads (no pressure) - I’ve never taken a proper deload and would like to see how y’all utilize your time.
Meh, I’m still a bit of a cardio junkie and I love HIIT - so I feel ya. Not wanting to cut calories is a big part of it, but also it just feels good! I think its the soccer player in me.
ps. having dejavu while writing this, scary - and no, not that dejavu - although I wish 
I didn’t know deja was so easy.
you say, “easy,” like it’s a BAD thing.
[quote]Mascherano wrote:
I think its the soccer player in me.
ps. having dejavu while writing this, [/quote]
so it’s more like the soccer player in ME.
dreamy!!
dreamy easy girls in mah journal…no complaints there.
had a lot going on since last post…wrapped up deload (last) week with bench but skipped squats. hip was in a bad way and with the 2 days of snow hill running early in the week i figure i got enough glute/leg action.
today Cycle 2 5/3/1
MP
50 x5
55 x5
65 x5+1
instead of going to DBs, just pushed out a few more in the rack:
3 more sets of 3 @65
5 x 55
2 sets x10 @ 45
triceps 4 x 10 @ 70 (used a bar i don’t know what you call it, handles on end, you can flex out at end of push down)
WG lat pulldowns 4 x 10 @ 90
looking forward to tomorrow and killing some DL and get some HIIT in.
AND a deep tissue massage…hell-freaking yeah!
Hey T! Good to see you back. That is alot of pressing, right here.
Filthy minds, I tell you.
Good work mama! Kill it tomorrow.
ps. deep tissue massage? biatch.
thank you Kimba! Masch- i did get one hell of a sweat going and pushed hard, so i sorta killed it.
week 1 wave 2 DL today:
warm-up 5 x 65/5 x85/ 5 x95
115 x5
135 x5
145 x5+5 <<this was hard this week, been dealing with Xtrm tight hip. gym dude/trainer who is knowledgeable said my warm ups looked like RDLs. suggested i drop the ass back/lower a bit more, and lean back just a tad. when i did that, he said they looked great. (this is prolly why i struggled a bit…doh! proper form)
2 x 10 @ 115 and really watched form.
10 atg front squats + OH press
cable tri-fecta for legs, 30 Lbs (donkey kick, ab/ad move)
seated leg press 10 X 105 <<<was hard and remembered i was sposed to go light since i was getting DT massage afterwards so dropped down,
4 x 20 @ 75
leg “push-downs” 2 x 12 each leg 65 lbs
did some non-weighted unilateral stuff and glute bridge stuff.
uummmm-k. my MT has worked on me for the last 7 years. she knows my body and knows her stuff. she is suggesting i ease up on the weight until i stop this holding pattern in my hips and shoulders. i am going to back way down on the weight for squats and DL this month. gots to do it or i will continue in agony and ultimately not get any better form & strength wise.
that and REALLY stretch/tennis ball and foam roll. i think i will stick with the 5/3/1 prescribed sets & reps, just throw my 1 RM out the window and do some light lifting. unless someone has a better suggestion…
It won’t kill you to spend time on bodyweight exercises, pre-hab stuff, flexibility, etc. You could work on form with light weights in a 5/3/1 format, easy.
Bummer, though.
I might suggest taking a look at buying Cressey’s new “Assess and Correct” DVD. If I was in your shoes, I’d probably do that and attempt to figure out how to train around the problems.
[quote]talenaah wrote:
gots to do it or i will continue in agony and ultimately not get any better form & strength wise.[/quote]
that’s actually the best case scenario. you could get injured, rip/tear something, it may or may not happen while you’re lifting. severity and recovery time could vary, IF you’re able to lift again.
scare you bad enough yet? good. you get one body. one. if you’re going to expect phenomenal accomplishments you have to enable it to do so.
[quote]
that and REALLY stretch/tennis ball and foam roll. i think i will stick with the 5/3/1 prescribed sets & reps, just throw my 1 RM out the window and do some light lifting. [/quote]
omg you’re SO smart! you should be a microbiologist or something.
yep Kimba, it is a bummer, but the pain is not worth it anymore. i’m hoping that by backing off the squats and DLs, and really stretching i can get back to my wanna be power girl lifts.
thank you miss bear-always a slap of reality in the face…or if i’m lucky, on the ass.
you have a wealth of knowledge and training advice, i see a career in the PT industry in your future…
yesterday off-weight training day. in light of me acknowledging the obvious (back of the #s to fix my hips) i’m going to tighten up the diet starting NOW, rather than waiting till march or so, since i can’t calorically afford NOT to.
i’ve been a lo-carber for years, it’s easy for me. never really conscientiously did the Anabolic diet per se, but i’m giving it a go this week. mmmmmm…i love fats.
mon was low carb, didn’t track, prolly around 1500. i actually plugged this crap into fitday-this might be fun…
tues 1400 cals, yesterday 1800 today should be about 14-1500. last night’s dinner:
bacon wrapped filet, shrimp w scallops +grilled asparagus…mmmmm! tonight is bench…
good luck with the form fixing; I’ve been there and it’s worth it.
I did the AD last summer. Funny story – I read the article on FA and was warned I would be laid up sick and nauseous and dizzy. So I bought the complete essays of Hunter S. Thompson, because there’s nothing better to read when you’re sick in bed. Basically all the stories are about him “convalescing” from something or other.
I never got sick though – I think those rumors have been exaggerated.
Right there with you on the form and backing the hell away from heavies on the squats and deadlifts. In my case it’s my back that’s giving me shit but it’s down to hip mobility or lack thereof. I know just how frustrating it is so you have my sympathy. Bear is right, of course, as she always is.
form fixing is secondary to pain elimination at the momment. my hip is feeling waay better, so i will keep forcing myself to roll and stretch.
Alisa, what kind of results did you have with the AD? did you track cals closely? i’m feeling great and can’t wait for sunday. i won’t go crazy (homemade wheat crust pizza!!) and some wine will be involved but i will go right back to low carb monday.
week 1, wave 2 5/3/1 sorta…last night-bench and squat re-hab
bench warm-up 12 x 45 10 x 45
55 x5
65 x5
75 x5+8<<<<new to benching so this is a PR
did 10 more @65
decline DB bench 20’s 4 x20
10 @ 85 pec dec, nice slow controlled movement<<<<anybody use that piece of equipment?
squats: 4 x 12 with oly bar, atg, completely staring at form as best i could. hips not hurting, yeah!
2 sets walking lunges w/ 20 DBs (60 steps total)
body weight unilateral leg stuff (bulgarian split, single DL, glute bridge stuff)
felt pretty good, energy fine considering eating about 20 carbs a day. lotsa salmon, broccol, green beans and eggies + spinach…mmmmmm!
I did the whole fitday thing. Didn’t lose any weight but anecdotally (according to other people) looked better.
alisa, how long did you stay on it and what calorie range were you working in, if i may bother to ask?
did not see a ‘whoosh’ as expected on the scale but that’s fine, i’m feeling leaner so yippee. gonna re-feed FO sure tomorrow. the house i’m going to will be routing for the Saints, as they lived in Louisiana at one point, so i cheer along for them as well.
mmmmmm…vino, wheat crust pizza and crack!! omg.i.can’t.wait!
(crack=kryptonite…aka Ruffles and french onion dip)