Djwlfpack,
It’s going great! I hardly even consider it a workout anymore- just fun with friends. I usually get 2 sessions in a week. We’ve been entertaining a lot over the holidays, and somehow it always ends up in the garage gym, kicking and punching stuff 
Have fun tomorrow, give a few low leg kicks for me!
today’s workout:
ball rolling to strech/warm up
clean & front squat
1 x 12 45 lb
6 x 4 100 lbs- these felt good. really low, my best squats ever
Deadlift
1 x 12 45 lb
1 x 8 155 lb
1 x 6 185 lb
1 x 4 205 lb
1 x 2 225 lb
1 x 1 240 lb - PR. I only locked this out for like 1/2 a second before my left grip gave out, but I’m gonna count it!
Leg extensions
3 x 8 100lb
Calf raises, situps, stretch.
If you locked it out even for 1/2 second - it counts:) Congrat on the DL PR. Workouts are looking nice and strong.
Claire
[quote]jenemmar wrote:
Djwlfpack,
It’s going great! I hardly even consider it a workout anymore- just fun with friends. I usually get 2 sessions in a week. We’ve been entertaining a lot over the holidays, and somehow it always ends up in the garage gym, kicking and punching stuff Have fun tomorrow, give a few low leg kicks for me![/quote]
I think it’s a great thing you’re keeping the kickboxing up…especially if it’s something you really enjoy. Will help give you a nice mental break from the lifting.
Made my way to class this morning and it was brutal. I’ve got bruises up and down my shins, but that’s OK because I had a great time. My flexibility on my kicks have really improved, and my accuracy is also getting better. Now I just need to work on faster head movement…
-Dan
[quote]jenemmar wrote:
1 x 1 240 lb - PR. I only locked this out for like 1/2 a second before my left grip gave out, but I’m gonna count it!
[/quote]
For SURE!!
Congrats
Now go get that 250. It’s a nice round number.
c.
Nice lifting, as always! Good to see your log in Powerful Women
Thanks, all- hello Miss Navara! Nice to see you! C., I’ll get that 250, sooner or later… Next time I’ll try a PR earlier in my session so I can hang on to the weight.
Djwlfpack, are you working lots of slips for head movement? A speed ball can help for that imho. Also, I don’t know about you but I can’t work with headgear, it makes it practically impossible for me to see anything coming. I get hit a lot more with it than without it.
Last night’s w/o was heavy upper, but I didn’t go toooo heavy as I did kickboxing directly afterwards.
pushups, 3 x 10
Bench press
6 x 3 115
BB row
6 x 3 110
overhead press
5 x 5 75
pull ups 5 x 5 bw
bb curl 3 x 5 65
skull crusher 3 x 8 50
Then kickboxing, but mostly knees/legs to give my poor arms a rest
Oh, and has anyone read the New Rules of Lifting for women by Cosgrove yet? I’m wondering if it’s worth a look.
hey that’s a great DL, I am curious if anyone pulls without completely straightening up.
[quote]jenemmar wrote:
Oh, and has anyone read the New Rules of Lifting for women by Cosgrove yet? I’m wondering if it’s worth a look. [/quote]
I’ve got the original NROL, and I can’t see what the major difference would be. It’s a good book, nothing ground breaking for regular T-Nation readers though. Still a good book though.
db
[quote]aeromom wrote:
hey that’s a great DL, I am curious if anyone pulls without completely straightening up.[/quote]
Thanks aeromom. I’m always straight at the end of a DL, I’m pretty sure that’s how it’s done!
[quote]dianab wrote:
jenemmar wrote:
Oh, and has anyone read the New Rules of Lifting for women by Cosgrove yet? I’m wondering if it’s worth a look.
I’ve got the original NROL, and I can’t see what the major difference would be. It’s a good book, nothing ground breaking for regular T-Nation readers though. Still a good book though.
db[/quote]
Thanks dianab! You mean we don’t need a separate book for GIRLS? LOL. I’m sure you’re right. :)))
Last night’s w/o, light lower
Split squat w/ 15 lb dbs
1 x 25
1 x 20
1 x 15
SLDL 115 lbs
3 x 15
one leg DL w/ KB
3 x 15
Walking lunges w 20 lb dbs
2 x 60
My legs are feeling it today. Tonight is kickboxing.
[quote]jenemmar wrote:
Djwlfpack, are you working lots of slips for head movement? A speed ball can help for that imho. Also, I don’t know about you but I can’t work with headgear, it makes it practically impossible for me to see anything coming. I get hit a lot more with it than without it.[/quote]
Jen,
Yeah, I’m working a lot of slips for head movement. We’ll have a partner throw jabs or crosses at us at a decent speed (not 100%, but there’s a bit of snap to them) and the person on the other side of the punch just works slipping the punch.
I’m with you on the headgear. I don’t like it, but I’ll wear it if I’m sparring with someone who I know hits real hard.
Keep up the hard work.
-Dan
Jen,
Thanks- I was unsure. My DL today went all the way up, and I lifted heavier than before- only 100 lbs, but I was pretty happy.
Aeromom
I’m so euphoric right now. Just hit a 15 lb PR on the deadlift…I’m in disbelief! Here’s how it went down:
Clean and Front Squat:
6 x 4 105 lbs rep/weight pr
Deadlift
1x 10 135 lbs
1 x 8 155 lbs
1 x 6 185 lbs
1 x 4 205 lbs
1 x 2 225 lbs
1 x 1 255 lbs big PR! I put it on there for the hell of it. The first time it didn’t budge, then I switched my left grip to underhand, and although it was REALLY ugly the weight came up and I locked it out for a good 5 seconds while I stood there in shock :)) I’m psyched
Nice!
You may have had an easier time hitting that PR if you didn’t have so many reps in your warm up sets. Were you trying to PR or is this a typical set up for you?
What I used to do to increase my max was a 5x5 scheme. I’d warm up in 30lb increments until I hit my target weight then try to pull 5x5. If I could get that easily, I’d move up in weight the next time and drop down to 5x3. I’d work that weight until I could easily pull 5x5, then up the weight and drop the reps again. Helped me steadily progress.
Awesome PR!!!
I agree with sic. Cut back a bit on those reps when shooting for a PR. Singles would be enough after your warm up.
On the 5x5’s, I was told its not a good idea for deadlifts. But if you really wanted to do them to only go up to 70%. I forgot why. I wasn’t listening because I was mad.
255 is a very sweet number
c.
Congrats on the DL PR!!!
Claire
Why to go!!!
Diana