Nice work on the PR! 150 for 5 on front squats is serious. As are those RDLs.
Still laughing about the high school boyz.
great front squats!
Yes! Those front squats are ridic! As are the RDLs - awesome work.
I lol’d @ double gasp and faint
Those front squats are huge given your size. Wow.
So funny about the high school boyz. Massive front squats and RDLs. Nice work!
Thanks ladies! Like I said, I love my front squats. Although, they sure do a great job of frying my legs. My quads are quite stiff today, which is new (usually my hammies are the sore ones). I walk like a 60 year old woman with a pole up my ass right now–although, according to my buddies, I always walk like I have a pole up my ass. Oh well, I don’t mind DOMS that much; it’ll be gone soon and I’ll resume walking like the teenager I am.
Speaking of 60 year old ladies, after the high school big boyz** cleared out of the gym last night, two ladies came in. The one was old enough to be my grandmother, and she was BENCHING. I have a ton of respect for her; in 40-50 years from now, I wanna be that bad ass grandmother who still hits the iron hard.
Today I picked up a pair of Nike Frees that were on clearance. They’ll be my more normal-looking pair of gym shoes. I must admit, I am becoming a bit of a gym shoe whore, as I now have 4 pairs of shoes:
-my TJ Maxx specials, underarmour trainers
-Do-Win olympic lifting shoes
-Vibram five fingers
-my newest acquistion, the Nike Frees
**I must clear the record–not all the guys at the Y were high school boyz, just some of them. Between my front squat sets and later with my RDL sets, I had some good small talk with a very nice guy while he was resting between sets as well.
Just popping by to say hi. So HI! (Insane front squat bTW! Holy hell!)
Doc–HI! Glad you could stop in for a visit!
Alrighty, I’m back in Pittsburgh! Ottawa was a lot of fun, but it flew by quickly. And now, here I am, back to classes. Amazingly, I only sorta kind of dozed off in one class, but I knew that would happen. 4 pm is a bad time for a class for me, I always have trouble staying awake.
Doc–HI! Glad you could stop in for a visit!
Alrighty, I’m back in Pittsburgh! Ottawa was a lot of fun, but it flew by quickly. And now, here I am, back to classes. Amazingly, I only sorta kind of dozed off in one class, but I knew that would happen. 4 pm is a bad time for a class for me, I always have trouble staying awake.
Today’s workout:
A. Bench press
bar X 8
65# X 5
65# X 5
95# X 3
95# X 3
115# X 3
125# X 5
B. Pushups–> 2 sets max reps
1st set- 20 reps
2nd set- 15 reps
C. Superset
i. BB rows
75# X 10
75# X 10
75# X 10
ii. Facepulls
60# X 10
60# X 10
60# X 10
D. DB shrugs–3 sets
45# X 12
50# X 12
50# X 12
E. Hammer curls
15# X 12
20# X 12
20# X 10
Conditioning work- stationary bike
(15 seconds sprint/ 45 seconds easy) X 4
3 sets; 1 minute easy between sets
It was an okay workout today, as my head wasn’t completely into it and yet I was still able to push through it. I think that not getting enough sleep may have played a role into this–I’m aiming to get more tonight.
I didn’t feel as confident with the bench as I was last week, so I didn’t attempt 130. I did, however, like they way the warm up/ work up sets were set up, so I’ll keep it like that for a while.
Sleep is super-important, but you did great on this training despite it all.
Decided to post today’s training while taking a break from procrastinating on a lab assignment.
A. Box jumps
3 X box slightly above knee
3 X box slightly above knee
3 X " " " "
1 X crotch box (I like the ring that has to it)
3 X box slightly above knee
I was psyched out by the crotch box today–I hate when that happens. I made a couple attempts at it, but couldn’t commit to making the jump.
B. BB reverse lunge
warmup set:
bar X 8 ea
work sets:
95# X 10 each leg
105# X 8 each leg
105# X 8 each leg
C. ghetto glute ham raises
3 X 8
D. Hanging leg raises
15 + 10 count L-sit hold
15 + 5 count L-sit hold, 5 count knee hold
15 + 10 count L-sit hold
15 + 5 count L-sit hold
Finisher:
Ghetto sled push shuttle
I turned the crotch box over, put it on one of the mats from the weight room, and put a 35 lb plate on it.
Did 4 shuttles. Each shuttle consisted of going to about half court, then back to start, then 2/3s of the way to half court and back, then 1/3 of the way to half court and back. These SUCKED…but I like them.
just stopping by to say hi. you young’ins in school amaze me. i had no drive to do such serious training while in college. of course i was working 40 hrs a week so there wasn’t much time.
crotch box-sorry it psyched you out today but your other jumping stuff is enviable. i suck at jumping. great training! 
Interestingly enough, as far as training in college goes, I’m kind of an outlier. The vast majority of the girls here do not work out (even the athletes). Many of the athletes here only lift when their coach requires them to. I am one of maybe 2 or 3 on my team that likes to do any kind of lifting (mind you, I think there is two more that lift as well, but they’re nursing some injuries still).
I don’t know if I mentioned it before, but the school I go to is all-female undergrad, with a co-ed grad school. Makes for an interesting gym setting (and life too–there certainly is a fair share of drama). Seeing as most of them are going for their PT, OT, or PA degrees, many of the grad boys lift. Some of them are pretty typical, in that they don’t do a lot of leg work–a positive for me, because generally the squat rack is free. As far as undergrad girls go, very few lift. Many of them stick to the cardio machines (which are always busy). I don’t know if they’re just intimidated by lifting, or are just busy with class, college life, and/or work.
Another thing might be dedication to lift. At one point, I had a teammate who asked to lift with me, to show her how it works. Problem is, every time we agreed on a time, something seemed to just crop up and she wouldn’t be able to go. For me, I find lifting not only to be a way to train for hockey and keep in shape, it’s also relaxing in some way. My lifting time is when I can just stop thinking about everything else in the world. I can go into the gym completely frazzled–stressed out, angry, upset, whatever–and come out feeling at least a bit better.
It might also have something to do with the weight room. It’s small, for a college weight room (but I guess that fits the college). I know that as athletes, we don’t have a strength & conditioning coach–something that I feel might help. I think some of the athletes just need some guidance and maybe they would put more time into it.
It’s too bad more of them don’t make use of the gym. I know that some of the girls on my team would have great potential as lifters–provided they put in the necessary time and effort.
What school do you attend?
I think it’s awesome that you make the time and have the dedication to lift. It’s something I wish I had started much, much younger. It’s too bad that most of your teammates don’t see the value in it. Also, I’m wildly impressed with the fact that you’re a hockey player.
Keep up the great work!
[quote]juniormint wrote:
For me, I find lifting not only to be a way to train for hockey and keep in shape, it’s also relaxing in some way. My lifting time is when I can just stop thinking about everything else in the world. I can go into the gym completely frazzled–stressed out, angry, upset, whatever–and come out feeling at least a bit better.
[/quote]
I feel exactly the same way about it. You really can’t be thinking about other crap when there is heavy weight on the bar. Perfect!
Kpsnap, I go to Chatham University. It’s small, but I don’t mind that much at all.
Fear not, even though I haven't been posting this week I've still been lifting. I just have had some projects and other things (St Patty's Day) that took precedence over posting here. The projects aren't really class-related either, but sure take up a lot of my time right now. On a related note, does anyone here have any suggestions for websites to look at to give me a rough estimate of equipment costs (ie. bars, plates, DBs, squat/power racks, benches, etc.)? Any help would be greatly appreciated--I've found some sites already, but I'd like to compare at least a couple different ones.
Anyways, Wednesday I did ladder drills. I was going to do my jumping stuff with the aerobic steps, but the aerobics room (where I do my jumps) was being used by a ballroom dance class. That's what I get for going to the gym at a later time than when I usually do.
Thursday’s training:
A. incline DB bench
warmup: 20# X 13
working sets:
30# DBs X 20
35# DBs X 15
35# DBs X 12
B. superset
i. chin ups (4 sets of 6)
first set–6 neutral grip
second set–4, 1, 1 supinated
third set–3 neutral, 2 supinated, 1 supinated
fourth set–3 neutral, 2 supinated, 1 supinated
ii. face pulls
60# X 12/ 60# x 12/ 60# X 12/ 60# X 12
To explain the pull ups, all but the first set of 6 were unbroken. Perhaps I should think about purchasing a lighter band to provide a bit of resistance.
C. DB lateral raise
15# X 8/ 15# X 8/ 15# X 8/ 15# X 8
D. superset
i. DB shrugs
40# X 10
45# X 10
45# x 10
45# X 12
ii. zottmann curls
15# X 8
15# X 8
15# X 8
15# X 12
One of the perks of my job at the campus gym is that if it’s really slow, I can go lift during my shift. Yesterday was one of those days…
A. Back squats
-Work up to max set of 3 reps
bar X 5
135# X 5
135# X 5
155# X 3
175# X 3
185# X 3
195# X 3
205# X 3
B. Walking lunges
warmup set–25# X 8 each leg
45# X 8 each leg
45# X 8 each leg
45# X 8 each leg
C. Ghetto glute ham raise
8/ 8/ 10/
D. Ground-based ab circuit X 2
Pretty good session, I think. I did a ton of squats because I couldn’t remember what my max 3 is. Did everything in my vibrams–squats feel really good in them, but lunges feel a bit awkward.
I’m definitely glad today is not a lifting day–last night’s off-campus adventuring was a little rough on me. As it was, I was still a little uncoordinated while playing football with some buddies this afternoon…
Hi Junior- sorry if I’m retarded and you mentionned this before but what kind of job do you do on campus which allows you to go do squats?? I’m a little jealous
Pretty good session? Damn good session!
[quote]nlmain wrote:
Hi Junior- sorry if I’m retarded and you mentionned this before but what kind of job do you do on campus which allows you to go do squats?? I’m a little jealous :)[/quote]
I work at the front desk of the fitness center on campus. It’s a real simple job–swipe ID cards, fold and wash towels, and make sure nobody does anything retarded in the gym. It was really, really slow in the evening (only 2 or 3 people in the building), so I was able to go and lift.