It's all about the journey

Training
462

Decided to go throwing yesterday because the weather is supposed to be shitty for the rest of the week. I actually got approached by a random guy who took my picture because he thought what I was doing was very interesting. I think there was another group of people who sat out in their truck and watched me for a bit too. Hilarious :slight_smile:

WFD (14#):
Single spin x4
Full spin x4

WFD (21#):
Single spin x4
Full spin x4

WOB (28#) x4

Hammer (9#) x4

Called it a day after that. Wearing the brace really helped my left knee. I might have to invest in a better one. The $20 one from Shoppers is almost done for.

463

This looks too fun. I’m going to have to try and find a games around here somewheres

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wiggles: Here’s a website you can use to find games that are in Tennessee. NASGA is a good place to look for info on where and when games are going to be. You can also try googling the SAAA. They’re another organization that runs Highland Games.

http://www.nasgaweb.com/dbase/main.asp

Just scroll down to Tennessee in the Calendar section, hit select and boom. You’ll see all the games in the State that are registered with NASGA.

465

Cycle 3, Week 1: 12/04/19

Warmups:
Agile 8
Glute bridges

DL:
95x5
115x5
135x5
145x5
165x5
165x3x2

I was supposed to do 5 reps at 165 but the eccentric was killing me. I could feel my form giving on the last couple reps so I dropped it back down to 3 reps and did two sets there.

Power shrugs:
135x5x3

BBB Squats:
65x10x4
(front squat) 65x7

Glute bridges: 30/20/10 (15 second rest between sets)
Ab wheel: BWx8x2

Done and done. My hands feel sore after that workout. Serious callous formation :stuck_out_tongue:

466

5/3/1 Cycle 3, Week 1: 12/04/21

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

OHP:
30x5
40x5
45x5
55x5
60x4,x5,x3

The last set was supposed to be 3 sets of 5 but I didn’t have the power for that. Got 4 reps, then managed 5, then only had enough gas left for 3 on the last set. I guess I really can’t take my deload week truly off and just go throwing. Those felt heavy. On the other hand, this is still a vast improvement from when I started a couple months ago. Getting one rep @ 60# was a trial when I started the 5/3/1 program. I’ll see what happens next week with OHP.

Sqauts:
45x5
55x5
65x5
80x5
90x5x3

Could really feel my glutes working on these. Feels like my right leg is taking more of the load, though. Hmmm…

A1) Bench: 55x10x5
A2) Sumo DLs: 95x5x5

Decided to drop down the reps on the sumos and shorten my stance a little bit. That coupled with wearing my brace did the job for helping my knee. Didn’t feel any twinges while doing them. I’ll add reps back in week by week. It still felt like my right leg was taking more of the load. I dunno.

Pushups (off the knees): BWx10,x5,x5,x5 (15 second rest between sets)
Glute bridges: BWx25,x20,x15 (15 second rest between sets)

Stretching and done!

Throwing today so I’ll see how my knee holds up :slight_smile:

467

the throwing really does look fun. zen. reminds me a lot of olympic weightlifting. i’ve heard throwers often do olympic weightlifting to improve their throwing - guess i’ve wondered about whether throwing might improve olympic lifting.

do you ever try and throw with your off arm? only thing that potentially worries me about throwing is potential a-symmetries…

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alexus: I did olympic lifting for a little bit but the impact hurts my knees right now. Maybe once I get them used to jumping again I’ll try to incorporate it back in. I’ve never tried throwing with my off arm as I’m more likely to hurt myself that way than any potential asymmetry ever will. The only one I might be able to get away with the off hand is WOB. Everything else is way too technical for me to think there would be any benefit from trying it with my left hand. The gym is for keeping any discrepancies in symmetry to a minimum.

469

Okie, catch-up time!

Sunday I went out and practiced with a couple of the guys. I don’t know what happened, but suddenly the whole idea of waiting for the weight and keeping my knees bent just clicked. That is the best the WFD has felt in a long time :):slight_smile: I managed to hit 51’ with my last one and it was almost effortless. Now I have to see if I can drill that feeling and get a little more sink in there before I speed it up.

Hammers felt a little awkward. I tried out the 14# just to start getting a feel for the heavy hammer as I have less than a month until my first competition. Felt jerky and slow. It’ll come, I just have to work at it. Not a bad day of practice, overall.

I’ll write down my last two workouts later as I can’t remember the sequence right now :stuck_out_tongue: Feel strong, though. I want to test my maxes out next week.

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[quote]PixieThrower wrote:
Sunday I went out and practiced with a couple of the guys. I don’t know what happened, but suddenly the whole idea of waiting for the weight and keeping my knees bent just clicked. That is the best the WFD has felt in a long time :):slight_smile:

[/quote]

That’s awesome Pixie! Clicking is good.

471

Thanks, Patch! It’s really nice to see the visualization and hard work paying off.

Workouts for the week so far:

5/3/1 Cycle 3, Week 2: 12/04/23

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

2 Board Bench:
45x5
55x5
65x5
75x3
85x3
95x3x3

OHP:
30x10x5

Stopped there because I had agreed to go to a mystery health and wellness course with another woman for work as her support group. She signed up with a friend and the friend was at a conference this week. We ended up playing a cool game called “goalball”. It’s played in the paralympics by legally blind athletes. It was a lot of fun :slight_smile: Not much of a workout, but watching grown women crawl on the ground (myself included) while wearing blackout goggles searching for a ball that has bells in it was hilarious.

5/3/1 Cycle 3, Week 2: 12/04/24

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

DLs:
95x5
115x5
135x3
155x3
180x3

Front squat:
45x10x5

Stretching and home.

I went to a gym that has bumper plates this time. Makes a huge difference on my lifting ability when I don’t have to strictly control the eccentric. Deadlifts felt a lot better. Can’t wait to test those out next week. I decided to do front squats for my BBB part of 5/3/1 just cause. I knew it was going to be different, but damn. My legs were fried after that. It’s a sad state of affairs when the bar for reps is enough to give me DOMS.

5/3/1 Cycle 3, Week 2: 12/04/27

Warmups:
5 minutes on the elliptical
knee rehab
Simple 6

A1)OHP:
30x5
40x5
50x3
55x3
60x3
65x3,x2,x3

A2)Curls: 15x5x6

B1) Bench: 60x10x5
B2) Two-handed kb swings: 35x10x5

Pushups: BWx10,x5,x5,x5 (15 seconds rest between sets)
Glute bridges: BWx25,x20,x15 (15 seconds rest between sets)

Stretching

Yet again I struggled with the OHP. I don’t think I could have gotten another rep on that first set at all. I’m considering dropping the weight or messing with the rep scheme after I get the first top set.

472

I think OHP is such a hard lift for most women to make gains on.

Do you do a controlled drop with your DL? It will make the eccentric portion much less work.

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snap: When I’m on a platform I do a controlled drop. Sadly, the gym I normally go to doesn’t have bumper plates, so if I don’t go to a different gym I’m forced to slowly lower it to the ground.

474

Goal ball sounds interesting. I’ll have to google it.