5/3/1 Cycle 2, Week 2: 12/03/29
Warmups:
5 minutes on the elliptical
knee rehab
Agile 8
Squats:
45x5
55x5
65x3
75x3
85x3x3
A1) BBB Sumo DLs:
95x10x5
A2) Fat guy Pull-ups (FGPU):
BWx5x5
Tricep pullovers:
30x12x3
BW Squats:
25,15,10
Glute bridges:
25,15,10
Stretching and done. Man, doing glute bridges after sumos is HARD! I was laughing by the last set because I felt so weak 
5/3/1 Cycle 2, Week 2: 12/03/30
Warmups:
5 minutes on the elliptical
knee rehab
Simple 6
OHP:
30x5
40x5
45x3
55x3
60x3x3
A1) BBB Bench: 60x10x5
A2) kb swings: 25x10x5 (per arm)
pushups: BWx10,BWx5x3 (15 second break between sets)
glute bridges: BWx30,BWx20,BWx10 (15 second break between sets)
Stretching and out.
Throwing tomorrow! Weeeee! I’m so excited to get back out on the field and work out all the kinks from winter! The first couple practices always feel like garbage because my body forgot how to move 
It’ll come back, though. I want my PRs!!!
hope you have a good time throwing even if it is a bit humbling to start with.
Hell, I’ll have a great time! I actually get to practice before my first competition! I’m even going to be more vigilant about videoing myself so I can study what I’m doing and try to fix bad habits.
have fun!
Well, had a good time on Saturday throwing with one of the boys. 2 hours and my knee got a little achy but it was just tired, not in pain
Saturday throwing:
Braemar stone x5
Open stone x3
Single spin WFD x5
Double spin WFD x3
9# hammer (3 spin) x3
28# WOB x3
Overall, it was a good day. Still have a lot of work to do on teaching myself to stay low and keep my knees bent, but it didn’t feel as awkward as it could have. I put that in the win column.
5/3/1 Cycle 2, Week 3: 12/04/02
Warmups:
5 minutes on the elliptical
knee rehab
Agile 8
DLs:
95x5
115x5
140x5
155x3
170x1x3
The singles were easy. Stayed tight and drove them up with decent speed. What I’m the happiest about is the fact that I could hold onto the bar without straps! My grip strength has definitely gotten stronger
Power Shrugs:
145x5x3
A1) BBB Squats: 60x10x5
A2) Curls: 20x6x5
Glute brigdes: 30/25/20 (15 second brake between sets)
Stretching and done!
Here’s my throwing vid from Saturday
5/3/1 Cycle 2, Week 3: 12/04/03
Warmups:
5 minutes on the elliptical
knee rehab
Simple 6
2 Board Bench:
45x5
55x5
65x6
75x5
80x5
90x3
100x1x3
These all felt pretty solid. No sticking point in the 100# lift. I think I’ll test my maxes next cycle See if I can finally get that 115!
A1) OHP: 35x10x5
A2) Tricep pullovers: 30x12x5
A3) DB row: 25x12x5
Pushups (off knees): BWx10,x5,x5,x5 (15 second break in bewteen sets)
Stretching and done!
Sleep really can make a difference on lifts! I felt so shitty last week after a bad sleep and had issues with 95x3. This week was easy peazy by comparison. Hopefully it doesn’t snow again tonight so I can go practice tomorrow!
5/3/1 Cycle 2, Week 3: 12/04/06
Warmups:
5 minutes on the elliptical
knee rehab
Agile 8
Doubled up my workout today since I didn’t feel like doing it yesterday. We got hit with a flipping blizzard. 10cm of snow and half the city lost power at one point or another. It was HEAVY snow.
OHP:
30x5
40x5
50x5
55x3
60x1
65x1x3
These felt really good. I remember a couple months ago I would have to cheat push press this up. Today it was an effort but I had more in the tank Volume work: it agrees with me.
Squats:
45x10
55x5
65x5
70x5
80x3
90x1x3
Felt like I could have used more glutes for these. My foot positioning felt kind of funny today, too. Not the best but not the worst.
BBB Bench: 60x10x5
Super set with:
BBB Sumos: 95x10x3 → Stopped after three sets because my left knee was starting to feel funky. Kind of like it felt right before I sprained my adductor a couple weeks ago. I’m beginning to think my form is off for these. I dunno.
Glute bridges: BWx20x3 (15 seconds between sets)
And done. Knee still feels achy but I can still put weight on it for all movements. I might have just seriously tired it out and the sumos were too much of a strain. Meh.
I did a better job killing zombies today One of my friends finally managed to get me to try Left 4 Dead. I hate scary stuff and the first week of playing this was hilarious, now that I look back on it. I was soooo shaky after I finished a campaign. And that fucking witch! Bah! Overall, it’s not as scary as I thought it would be
[quote]PixieThrower wrote:
Here’s my throwing vid from Saturday
Hey very nice. Ever think about adding flames to one?
[quote]minimaltechno wrote:
Hey very nice. Ever think about adding flames to one?[/quote]
x2!
Ha! You women are crazy! I wouldn’t want to have a flaming piece of metal in my hands
Here’s practice from today. It felt like absolute garbage. Well, the weight over bar wasn’t too bad, but the rest of it was ugly.
how awesome was that!! thanks heaps for posting it.
what was the second last thing you had there? kinda like a hammer? DO WANT! that looked like so much fun. where do you get those kinds of implements from?
i’ve been playing with tossing a sand / strength bag a little like that… but it is hard to grip. you look much more elegant than you think you do. but then you have a better idea of how things are supposed to look. i wish we had throwing stuffs…
aw, i missed your previous one, too. that wand thing looked pretty freaking amazing, too. are these crazy throwing things part of strongman? i’ve never seen that before…
alexus: First video included weight for distance (ball and chain), hammer (ball on the end of PVC pipe), then weight over bar (cowbell). Second practice was stone (used a 4kg shot), weight for distance, then weight over bar
The majority of these implements were given to me by the association since I’m the only girl and the guys trust me with the implements. Otherwise, I could make some of my own with lead and sand castings or buy them from some of the guys that make the implements.
Oh, it’s fun video season again!
Physics!
Ok I’d really love for you to do that in front of a green screen, then we can make it look like you’re in the arctic or something. canada looks and sounds cold, eh?
might have felt like garbage but it looks pretty darn cool.
lula: Winter refuses to die right now. It’s snowing again 
Man, I’m sooooo glad I timed my deload week with my TOM. I felt like shit for most of last week and had the hormone headache/bitchy attitude going. All I did when I got home was sleep. Bleh. Now back to happy lifting time!
Cycle 3, Week 1: 12/04/16
Warmups:
5 minutes on the elliptical
Simple 6 & other foam rolling
2 Board Bench:
45x5
55x5
65x5
70x5
80x5
90x5x3
The last sets were hard but doable. Had a few more in the tank on the first set and that energy kept dropping off with each set. I’m not sure I would have been able to do four sets of 5.
A1) OHP: 35x10x5
A2) Tricep pullover: 30x13x5
A3) Bent over DB Row: 25x13x5
Glute bridges: BWx25/20/15 (15 second break between sets)
Pushups (off the knees): BWx10/5/5/5 (15 second break between sets)
Stretching and done!