Congrats on the 225! Very nice pulling.
4 plates is a great accomplishment 
problem with this sport is we always want more…lol
I love dead lifts!
That was awesome girl. Good form and explosive too.
It looked like your feet were right up to the bar, which keeps the shoulders directly over bar and prevents shifting when you lift.
Was that a pronated (overhand) grip? If so, even more congrats from me!
Mkay so hopefully I can remember my workouts. I’m like lost without this notebook.
Tuesday
Bench
95 x 3
100 x 3
110 x 1
115 fail…again.
Pretty disappointing. Tried 115 4 weeks ago and didn’t get it. My bench form could probably still use a lot of work and my upper body is still really weak. I’m sure I’ll get it eventually but my 125 goal by April is now seeming rather unrealistic.
Dumbbell Rows
3x5x45
Inverted Rows
3x5
These are fun but I have to set the bar up so high to do them haha. It’s like I’m nearly standing up. Okay maybe a slight exaggeration.
Practice, don’t remember what we did.
Wednesday:
12 min run, as many laps as possible. This suuucks. I have 2 speeds: Sprint and slow jog.
2 full field suicides
A bunch of push ups
Thursday
Deadlift:
185 x 1
205 x 1
225 x 1
235 fail
Sooo I didn’t follow the 531 plan (should have done 185 x 5 and 205 x 3) but I really really really wanted 225. And I did. So I don’t care I’m happy. I think my assistance work is really starting show in my squats and deads.
Clean
3x5x75
Deficit Pulls
3x5x135
Never done these before so took the weight easy. Plus tournament that weekend so didn’t want to overdo it the day before.
Practice, don’t remember what we did.
Saturday - Sunday: First tournament of the season! We did really well (6-1) and things are looking good for the upcoming season. California this coming weekend!
Sadly no, I use mixed grip.
Thanks for all the lovely comments on the video! - I’m still really happy about it haha.
Very nice pull.
You’re a natural.
So this week is supposed to be a recovery / deload week, and I’m doing things very, very light. I’m still tired, and my body just feels dead. Walking up stairs or up hills is tiring. Waking up in the morning is a pain. Doing warm ups in practice is exhausting! I’m also pretty much constantly hungry but that’s probably unrelated haha.
So I have another tournament this weekend, and it’s a 3-day one where I’ll be playing 9-12 games. I can only imagine with how tired I am now how I’ll feel after that. So I am considering taking next week off of lifting, but am feeling very conflicted about this. Feeling like this always made me completely quit before. I doubt that will happen this time, especially since I’m not lifting completely alone now, but it still worries me.
Any opinions? Good idea / bad idea / other ideas?
[quote]Solarisol wrote:
So this week is supposed to be a recovery / deload week, and I’m doing things very, very light. I’m still tired, and my body just feels dead. Walking up stairs or up hills is tiring. Waking up in the morning is a pain. Doing warm ups in practice is exhausting! I’m also pretty much constantly hungry but that’s probably unrelated haha.
So I have another tournament this weekend, and it’s a 3-day one where I’ll be playing 9-12 games. I can only imagine with how tired I am now how I’ll feel after that. So I am considering taking next week off of lifting, but am feeling very conflicted about this. Feeling like this always made me completely quit before. I doubt that will happen this time, especially since I’m not lifting completely alone now, but it still worries me.
Any opinions? Good idea / bad idea / other ideas?[/quote]
Opinions vary on this. IMO it’s a good idea to deload and periodically take a full week off. the frequency pattern depends on the person but many will take a deload as often as every 4 weeks and just lift at 50 to 70% of what they normally do. A deload at least every 8 weeks should be a must. Even a full week off after 8 weeks of hard training won’t hurt.
Btw thanks for that 5/3/1 excel spread sheet link you gave me. Youre an angel.
Do you have any little niggly things that you have been meaning to work on?
I try and keep something of a list of things I could do if I had the time. Self release rolling of my feet or some mobility / flexibility drills for my hips and stuff like that. Some standing balance poses that are fun to muck around with. Practice balancing on my arms with my knees in my armpits (if that makes sense).
For me, it is important to get my ass to the gym so it remains part of my ritual / routine. I certainly have days where I don’t do anything heavy or CNS intensive, though. I don’t know what might be best for you.
I deload around my monthly cycle. There are a few women here who do this. Might be worth a thought if you have trouble around this time.
Oh hey it’s been a little while!
So, after my deload week I had a 3 day tournament which was only 9 games to my surprise. (And we did really really well) But standing for 3 days plus a coast-to-coast travel left me very drained and so I took Tuesday - Friday completely off. I’ve been told that 4 days is not long enough when you are overtrained and…that’s probably true but I have a real hard time making myself sit around and do nothing.
Soooo Saturday I did some clean & jerks and played ultimate for 5 hours and it was probably not the best of ideas. I felt pretty bad and I did terribly in practice on Sunday, but everyone else on my team was feeling similarly. I was missing the gym quite a bit by today though!
So anyways:
Sunday: 20 minute Indian Run, full-field suicide, 40-40-40’s, drills, ~1 hr scrimmage with no subs.
Monday: Squats yaaaay!
Squat: (Warm Up: 45, 65, 75, 90)
5x95, 5x115, 5x125
The bar felt really heavy on my back for 115 and 125 and I think I kind of psyched myself out. It was a lot harder than I was expecting but I am going to hope it’s just because I took some time off.
Pause Squat: (Warm Up: 45, 65)
3x5x75
Roughly as hard as I remember.
Core Pull Downs
3x8x105lb
I don’t know what the actual name for this is, you get on your knees and hold the cable near your head and use your core to pull your torso down to the ground…yeah I’m good at explaining exercises haha.
I had planned on doing more but I was pretty tired and the gym was getting too crowded for my liking.
I don’t have any problems during that time, I think my fatigue is just from too much exercise. Unfortunately I haven’t come up with a good solution to not overtraining except only lifting 2 days a week which would make me very sad. During the off-season I can usually skip a deload week with no problems.
I also foam roll everytime I go to the gym / do some dynamic warm ups and stretches before squats and deadlifts.
Worst. Day. Ever.
In the gym anyway. I’ve never had such a shitty session.
Bench: (Warm Up - 3x5x45, 65x5, 75x5)
85 x 5, 95x 5, 105 x 1
Military Press: (Warm Up - 2x5x45)
3x3x55
At this point I left because I had practice in an hour and because I was so pissed.
I’m supposed to get 5+ on the 105 and I couldn’t even get 2. I thought maybe it was a fluke and tried it again and still only got 1. I’m so mad at myself it is hard to contain.
I try to tell myself it’s because I’ve been really working on my arch and it’s super tiring setting up for every set but I just feel like I’m making excuses for my failure. I’m not sure what I did wrong, I’ve done Military Press for more weight and more reps and I know I can get at least 2 reps on a 105 bench. Maybe it’s because I took a week off and I lost strength. I’m stressing about it.
Anyone else had any bad sessions? How do you explain it to yourself and how did you bounce back?
I just had a terrible session yesterday! For me, it really ruins my day, so I totally know where you’re coming from. I think for the recovery–at least for me–a lot of it is mental. If I psyche myself up for the next day and determine that it’s going to be a good lift, it usually is. I think there’s a lot more mental connection with lifting than some people think. It may sound silly, but visualize achieving the lift. Think about how hard the last reps will be and pushing through it. I’ve honestly found this to help me. Do it at night when you’re falling asleep and in the gym before the lift.
Everyone has off days. Forget about it. Dwelling on it won’t help you. Have some confidence in yourself. Get the rest you need, and get back in there and kill it. And if you don’t, there’s always the next time!
I take the approach that all training is good training. Not all days are forward progress days, but that doesn’t mean they aren’t valuable. A terrible session is one where you hurt yourself. Don’t over think a single bad workout. You’ll get a do over attempt soon enough.