NH, I hope so! Took forever to get them delivered and I’m looking forward to giving them a test drive this week.
db
[quote]dianab wrote:
Got my lifting shoes today, finally! They are awesome and feel so stable compared to my athletic shoes.
I think I got the snatch right yesterday, today I am sore from my ankles to my butt.
Can any one help me with my weak left shoulder? It totally gives out on me when I am benching. I’m thinking some rotater exercises…I’m going to add push-ups back in as well. Any suggestions would be great.
db[/quote]
Read EC’s recent article…
http://www.T-Nation.com/readArticle.do?id=1898122
He covers shoulder problems and gives links to his shoulder save articles.
I do a dynamic warmup before lifting. Part of it is an external rotation movement (band or light db) and scap pushups. I also use the shoulder horn twice a week. This is great for rehab or justing keeping the rotator cuff strong.
Claire
Well, that weekend flew by pretty quick!
Yesterdays training-19/01/08, at home
Military Press 15x40, 12x45, 10x45
BB bent over row-to the face 12x50, 10x50, 8x55
Behind Neck Press 12x40, 10x10, 8x45
BB Row 15x60, 12x65, 10x65
OH Tricep Extensions 12, 10, 8x30
Skullcrushers 15, 12, 10x30
I also did a bit of rotator cuff work:
Cuban Press, bar only 3x10
DB External Rotation-sitting 3x10x5lbs
Standing DB External Rotation 3x10x5lbs
Reverse crunches
Swiss ball pass-offs
10 mins elliptical
Not sure how I did it, but I managed to pull what feels like every muscle across my upper back and neck. It hurt like hell to turn my head all day. Better now, but still hurts a bit.
Today was supposed to be a cardio day and I’m not in the mood for that lately. So I stole a metabolic workout from one of the PC threads.
Burpees
Kneeling cable crunches
Vertical jumps from full squat
Swiss ball crunches
Forward jumps
Knee tucks
12 reps each, done in a circuit 6 times. It’s harder than it looks, but very time efficient, only took about 30 minutes. Felt pretty good afterwards, I think I’ll keep this for a Sunday workout. I had a good amount of energy afterwards to put into vacuuming and the other house cleaning crap that SOMEONE has to do around here.
Hope you all enjoyed the weekend while it lasted!
db
Thanks Claire!
I actually looked up a few of his articles and found them helpful. I’m going to see if they have the shoulder horn thing at my gym, I did the “poor mans” version at home. My right shoulder seems to be fine, but the left one really gives out on me with overhead presses and benches too.
db
[quote]dianab wrote:
Thanks Claire!
I actually looked up a few of his articles and found them helpful. I’m going to see if they have the shoulder horn thing at my gym, I did the “poor mans” version at home. My right shoulder seems to be fine, but the left one really gives out on me with overhead presses and benches too.
db[/quote]
If they have a shoulder horn make sure you stretch before and after. For rehab it says to stretch each side (pec stretch) for 60 seconds (twice). Do two sets with a light weight (15-20 reps). Then stretch each side for 60 secs again.
[quote]dianab wrote:
So I stole a metabolic workout from one of the PC threads.
Burpees
Kneeling cable crunches
Vertical jumps from full squat
Swiss ball crunches
Forward jumps
Knee tucks
12 reps each, done in a circuit 6 times. It’s harder than it looks, but very time efficient, only took about 30 minutes. [/quote]
Hey, sounds something like that “Spartan 300” I get to do after my meet! Only with different exercises. Good plan doing that once a week. Keeps things interesting for sure 
c.
Hey c, yes it’s interesting, so much so that my legs are killing me today - I’m such a wimp…
db
[quote]NH wrote:
Awww Sic, I work out at a gym in Maryland…you should come on over we encourage heavy lifting! (after your baby is born of course)
[/quote]
I will certainly PM you about this when I’m ready to train again. This summer we’ll be moving south of Baltimore city, which will probably be a lot closer to where you train.
DB - absolutely try some rotator cuff exercises. I had weak shoulders and they did a world of good in improving my bench.
Thanks sic, I’m def. going to put some time into the rotator.
So far this week is really not good. I got bombarded on Monday with a weeks worth of layouts that had to be done in one day. So today (day 3) it’s finally all done. So between that and a snowstorm yesterday, no workouts, I missed 2. And it’s feels really crappy, I haven’t missed a planned workout since last July.
Anyways, I have OL tomorrow and I’ll do some upper body on Friday. I’m also going to try and get some squats in after OL if I’m not to beat up afterwards.
Looks like I’ll be working part time for my old employer starting soon. Can’t say I’m looking forward to going back to 9-5, but the office is really nice and the department I’m going into is managed by an old friend who I really like and respect.
And they have a gym on site, where all the girls do cardio and lift pink dumbbells at lunch. They are going to hate me hahahaha. Reebok is next door and they have a few football types working there, hmmm I wonder if anyone is interested in getting a platform and some bumper plates…
So 3 days a week as a merchandising coordinator/graphic designer, 2 days a week doing layout at home. Or that’s the plan for now, we’ll see, working for these guys is never a part time job.
Oh, and I found out today my gym has a bad name. The studio director who I contract with won’t let her daughter go there because she’s says the place is full of strippers and bikers.
She asked why I go there (it’s far from my house) and when I told her it was for OL (and explained to her what that is) she made a really weird face, kind of between disgust and amusement. Funny, it’s the same face I make when I see her fat ass bending over the printer to clear paper jams.
Shit, I’m turning back into an office bitch already.
db
Your job sounds cool. I hope everything works out well for you there.
I didn’t know that strippers and bikers were so into olympic weightlifting…guess you learn something new everyday.
Hows the not smoking going?
[quote]dianab wrote:
Funny, it’s the same face I make when I see her fat ass bending over the printer to clear paper jams.
Shit, I’m turning back into an office bitch already.
db
[/quote]
LMAO!!! What a way to start my day…thanks db
~Diana
[quote]buckeye girl wrote:
I didn’t know that strippers and bikers were so into olympic weightlifting…guess you learn something new everyday.
Hows the not smoking going?[/quote]
I wasn’t aware of this underground element either! I think it’s the neighbourhood, there was a big problem with bikers in Quebec during the 90s and that area was were they all lived. But all the leaders are all in jail now. As for strippers, who knows? Montreal is big on strip clubs, we have a pretty close ratio between churches and bars here.
The not smoking sucks. I have discovered why I never tried to quit before: I like it. Slipped up here and there, but I have cut down about 95% of what I was smoking. During the day, it’s no problem, the nights are harder. And my boyfriend smokes so there is always some available. Makes it hard but I’m going to keep trying.
db
[quote]dianab wrote:
And they have a gym on site, where all the girls do cardio and lift pink dumbbells at lunch. They are going to hate me hahahaha. Reebok is next door and they have a few football types working there, hmmm I wonder if anyone is interested in getting a platform and some bumper plates…
So 3 days a week as a merchandising coordinator/graphic designer, 2 days a week doing layout at home. Or that’s the plan for now, we’ll see, working for these guys is never a part time job.
Oh, and I found out today my gym has a bad name. The studio director who I contract with won’t let her daughter go there because she’s says the place is full of strippers and bikers.
She asked why I go there (it’s far from my house) and when I told her it was for OL (and explained to her what that is) she made a really weird face, kind of between disgust and amusement. Funny, it’s the same face I make when I see her fat ass bending over the printer to clear paper jams.
Shit, I’m turning back into an office bitch already.
db
[/quote]
So are you a stripper or a biker?
Congrats on the new job. Sounds great.
Claire
Well, the jobs not in the bag yet. But I did meet with my possible future boss today to go over a bunch of stuff. It’ll be a go for sure if she can get me the starting rate I’m looking for, or at least close to it. She already got the authorization for a new Mac, at least I won’t have to worry about a crappy computer.
LOL stripper baby, I’m serious. I was trained to strip films. In the printing industry, in the old days, some one doing that job was called a stripper. Film is like VHS now, extinct, so I am a former stripper.
But I think I figured out why that art director thinks that my gym is full of peelers.
I had a look at some of the girls in there today, most are pretty fit. Also the cheerleading team from the Montreal football club trains there. I think that the art director feels that a girl who is fit and works out in the afternoon must be a dancer.
What I should have asked her is how does she KNOW those girls are strippers, it’s not professional affiliation, that’s for sure.
db
Did I mention today was just freakin amazing?!?
I don’t know if it’s the new shoes, the BETA-7, or if my brain just clicked and I GOT IT. But the bar went UP, I put more weight and it went UP again, and it was easy. Eric was pleased with me.
Sometimes I think my coach is an idiot, but today I love him. 4 weeks into speed/endurance program and I have made real progress. He’ smarter than I give him credit for, but that’s only because he talks like an idiot and generally passes wind thru my whole training session each week.
Training 24/01/08
Synchro snatch 3x10x50lbs-easy up, easy down
Alt split snatch from the floor 3x12 (6 each leg)x50lbs
Floor jump/Snatch from floor 12x35, 12x50, 12x55 easy easy easy I actually asked for more weight. Finally, I feel good doing a snatch!
Floor jump/Clean from floor 12x35, 2x12x60lbs YES!!!
Squat jumps 3x10
Eric was freaking out over the new shoes. They make a lot of noise when you hit the floor, and he just loves to hear a good BOOM on the plywood. There is no cushioning in them at all, so when you land, it’s solid. Hurts the heels a bit though. Over all, an A+ day.
Had to go back and meet up with future boss so no time for squats, but I’ll go tomorrow and do legs (Friday is usually a day off but I have training to make up this week).
And I did 6 pull-ups, not chins with the palms facing out, but still.
db
Congrats on the awesome workout! I love BETA-7 but it was all you:)
Got my leg workout in yesterday.
Training 25/01/08
Half squats 20x50, 15x60, 10x70
Full squats 12x70, 10x75, 8x80, 5x85, 3x95, 2x100
My goal was to squat 100lbs this week and I did it!
I actually could have kept going, but that was like 85 squats in total, better not to kill myself.
Deadlifts 15x60, 12x65, 10x65 I could pull more but I need straps, my grip is really sucky.
Rack Pulls 12x65, 10x70, 8x70 never did these before but since I had the rack…The pins are just slightly above my knees at the lowest position. I felt it in the lower back but no big deal.
Hyperextensions 3x10xBW. I was feeling a twinge in the back so kept it easy, more like a good stretch.
My legs felt pretty weird afterwards but it’s all good now. Going to try and go back this afternoon, I’m still making up for workouts lost earlier in the week. I have a ton a paperwork to do and no motivation to do it ) - :
db
Well, that’s wraps up another week. I still ended up short one training day, but it was a rough week.
Training 27/01/08-at home
Shoulder work
Cuban Press 3x10xbar only
Lying dumbell external rotations 3x10x5lbs
Standing external rotations 3x10x5lbs
Military Press
15x40, 7x45, 5x40, 10x45 have a hard time over 40 lbs, the left shoulder thing again
Bent over row to the chops
12x50, 10x50, 8x55
Decided that I would do some face pulls, my cabled weight is heavy! 12x40, 10x40, 8x50
Behind Neck Press 12x40, 10x45, 8x50 with Mark spotting me, he did a good job too!
BB Row 15x60, 12x65, 10x65 can’t get over 65 lbs on this one, I’ve been at this weight forever it seems! With a curl grip, I was doing 70 lbs in past workouts, but I’m pretty sure the form was no good.
OH Tricep extensions and Skullcrushers 12x35, 10x35, 8x35 for each one.
30 minutes random hills elliptical, since I’ve done ZERO cardio this week.
Back to legs tomorrow. my inner thighs are still sore a bit from Friday.
I made a list and crossed off about half of the things that must be accomplished tomorrow. I got most of the paperwork done. Still have to get some mooching clients to pay me before the end of the month, mail in my quarterly taxes (uggggg I hate that), pay bills and confirm artwork with a few clients so I can print the jobs and die happy. I really hope that new job goes through, I am fed up with freelancing.
Oh yeah, and after my weekly cleaning blitz, my washing machine broke. The spin cycle doesn’t spin. I am still waiting for the part needed to fix my oven. Next is either the fridge or the dryer, since these items do not have extended warranties and my luck with appliances is not good these days.
Happy Monday All
db
I’ll post the details later, I left my training shit in the car, but I squatted 105lbs today (this is big for me). Friday I did 100lbs.
It’s nice to hit PRs everyday LOL.
I’ll meet my 130 squat in the time I alloted for it.
Can’t wait for my OL day, I am going to beat my former 60lb snatch this week, I know it. I love Beta-7!!!
I’m a happy camper!
db
[quote]dianab wrote:
I’ll post the details later, I left my training shit in the car, but I squatted 105lbs today (this is big for me). Friday I did 100lbs.
It’s nice to hit PRs everyday LOL.
I’ll meet my 130 squat in the time I alloted for it.
Can’t wait for my OL day, I am going to beat my former 60lb snatch this week, I know it. I love Beta-7!!!
I’m a happy camper!
db[/quote]
That’s awesome Diana. Congrats on the squat PR!
Claire