The cats name is still undecided. Though I have been waking up and randomly calling him whatever. He does seem to like the name Carlos. HA!
So I been thinkin’…Theres some form clean up I want to do on a couple of my lifts. I can grind out some pretty ugly big numbers, but thats not what I want, ultimately. Since I recently (a couple weeks prior to appendastor) started working out with a stud lifter, I think I am going to ask him to really, really look at my form when I am lifting. Theres a couple of habits I want to break
Deadlift: sit back more, keep hips low.
Squat: work on high bar form.
Bench: I could really use a big overhaul here. Foot placement needs work, general back activity needs work.
SOH…Im going to bring 5/3/1 back, but scale my maxes out to what I think I could max with all the right factors in place and go from there.
Today I got squats in plus some other work. Figured I could probably hit 200 high bar with good depth and not a ton of compensation patterns happening. Soooo today looked like this…
Henry’s not that bad - my grandmother had a cat called Eric.
He’s a beautiful cat - looks to have a bit of a 'tude, too. I’m sure you’ll come up with something suitable.
And glad you are almost back to 100%. Sorry for not posting before but I got bogged down writing school reports (joy of joys). Probably best to work on form for now given the recent op - although your form numbers are my maxes (buggeration!)
I’m actually interested in your running program (and maybe Nadia might be too?). So i’d be glad to hear what you’re doing with that.
I’m actually trying to hit a 6 min mile myself. Maybe by march? I’m currently at 8 mins and my best is about 7:15. I don’t really know how to improve it aside from, you know, running faster…probably need to fix my gait, lengthen my stride…any tips?[/quote]
Actually…
Statistically the largest vector of change from running an 8 minute mile to a 6 minute mile is the cadence. You go from about 70 strides per minute to 100. Runners World had an article about 15 years ago on it.
^^^^yes! I am a big fan of using cadences when the going gets rough.
Masch—basically, I’d be fine with keeping a 6:30 pace for 10k. What I have been doing is just using a program and making sure I keep that 6:30 pace during the run portion of it, if that makes sense. Todays run was like this:
5 minute warm up
3 minutes run
2 minutes walk
5 minutes run
3 minute walk
5 minute run
3 minute walk
3 minute run
2 minute walk
5 minute cool down
kept a 6:30 pace for the running. I would look into cadences if you can. I have some downloaded on my ipod. They really do help me.
A coupla wins for me today!
First: I am definitely a person who has to workout in the morning or it doesnt happen… today, it just wouldnt happen. I was waaaaaaaaaay booked up without even a lunch break until 5pm. Normally, by 5pm if it aint done, I call for a rest day. NOT TODAY. After work, I went to the gym near my house and worked out! BOOM!
5/3/1 Bench Week 1
warm up blah de blah
working sets were
5x80
5x90
8x105 <-----pft
B1)HS Incline Bench 4x8
B2)HS Pull downs 4x12
B3)tricep exercise I stole from dani 4x15
Win number two: gym was extra douchey today. Guy blatantly grabbed my butt TWICE. First time I kinda let it slide, second time I turned around and told him if he did it again I would “break [his] fucking nose.” LOL. Grouchy Dash is not clever, but grouchy.
Um…sad sickness in family is sad. Bad news on that front today.
[quote]Dasher wrote:
A coupla wins for me today!
First: I am definitely a person who has to workout in the morning or it doesnt happen… today, it just wouldnt happen. I was waaaaaaaaaay booked up without even a lunch break until 5pm. Normally, by 5pm if it aint done, I call for a rest day. NOT TODAY. After work, I went to the gym near my house and worked out! BOOM!
5/3/1 Bench Week 1
warm up blah de blah
working sets were
5x80
5x90
8x105 <-----pft
B1)HS Incline Bench 4x8
B2)HS Pull downs 4x12
B3)tricep exercise I stole from dani 4x15
Win number two: gym was extra douchey today. Guy blatantly grabbed my butt TWICE. First time I kinda let it slide, second time I turned around and told him if he did it again I would “break [his] fucking nose.” LOL. Grouchy Dash is not clever, but grouchy.
Um…sad sickness in family is sad. Bad news on that front today. [/quote]
Aw you keelt it!
As far as the douchebag he’s lucky. I woulda shanked him.
I’m like you, I don’t do well in the evening. I used to, but I think as I’m getting older I find it hard to do anything after midday. Good on you for getting that workout in anyway.
[quote]Dasher wrote:
Win number two: gym was extra douchey today. Guy blatantly grabbed my butt TWICE. First time I kinda let it slide, second time I turned around and told him if he did it again I would “break [his] fucking nose.” LOL. Grouchy Dash is not clever, but grouchy.
[/quote]
what? Had you ever meet this guy before? I couldnt imagine a stranger grabbing someone elses butt in the gym… weird.
Glad to hear about the wins and sorry to hear about the sickness dash.
Hallie—You so gangsta, baby! Thats why you are my e-boostie…you are my protector!
Kris Humphries—please review eagle scout requirements here http://meritbadge.org/wiki/index.php/Eagle_Scout_Rank#Eagle_Scout_Rank_requirements. I dont believe you got the badge in “family life” as you just divorced Kim Kardashian with no sort of counseling effort. I will reconsider your application if you show me you can be a family man.
Cal—I just feel so much more accomplished when I have worked out in the morning. As the day wears on, I can easily talk myself outta this shiz.
Greg—you sound surprised. You would be amazed at the things that perfect strangers have said to me. I am partially to blame because I smile A LOT and I think that might be an open invitation for weirdness. I am also a shameless flirt, but had not been in this situation. I have never seen this guy nor spoken a word to this guy EXCEPT I asked him if he was done with the bench a bit earlier. Butt grab number 1 happened at the water fountain and I turned around all glarey-like. Butt grab two happened right after a set of barbell rows and I lost it. What a tool bag.
I may have to workout at night, which i never ever do