M&M's Training Journal

Training
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Today:

Front squat: 75lbsx10, 95x5, 105x5, 115x5 (three rep improvement), 120x2, 120x3 I wanted to video tape these but forgot to bring the camera. Next time for sure!

Speed skater squat 10lb dbs per handx 12 reps per leg x3 sets . Felt very hard

Pull-through 120lbsx 12 repsx 4 sets. Need to up the weight next week.

Farmers walk 30lb dbs x1 lap around the track w pause in middle. Plus walked to and from weight rack which was on the other side of the gym from the track.

Not feeling very motivated to go into a lot more detail and also can’t remember if I added up the weights on the front squats correctly. I’m always second guessing myself after the fact on those. Really need to pay more attention and write it down set by set.

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i have trouble counting my weights, too. sometimes it means i accidentally do less than i should have… but sometimes i accidentally hit a PR :slight_smile:

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[quote]alexus wrote:
i have trouble counting my weights, too. sometimes it means i accidentally do less than i should have… but sometimes i accidentally hit a PR :-)[/quote]

Yeah that’s what happened last time for me too :slight_smile: But I think this last workout went the other way.

Today I did crossfit because the downstairs of the rec center where all the weights are is closed down for construction. My boyfriend and M2 (who’s finally back!) claim that there’ve been signs up for a week warning that it was going to close. Apparently I don’t pay attention to anything when I’m lifting.

Today I did:

7 rounds for time of:
400 meter run
20 squats with 20lb DBs resting on my shoulders
Time: 28:46

Those squats are the closest thing to a back squat I’ve done in over a year and I’m a little worried that my old injury is going to haunt me. In anycase, the workout felt like death and I realized I’ve definitely been slacking on the conditioning side of things.

Also, I’ve been researching WS4SB2 and it kind of looks like it’s meant for football players. I don’t think it’s going to crossover much to judo. If there’s one thing I’ve learned from reading articles on this site, it’s that you should train as specifically as possible. Nothing prepares you for squatting big weights like squatting big weights. So I’m trying to put together my own program for judo. So far, I’m thinking that I should do one upper body strength day and one lover body day. The exercises chosen should involve as much anti-spin-rotation movement as possible. For example, instead of deadlifts, do one legged deadlifts and suit-case deadlifts. Instead of shoulder press, do a landmine with a little more emphasis on the pressing part Anti Rotation Exercises - Sorinex Landmine Exercises - Barbell Rainbow - YouTube . More exercises ideas would be helpful :slight_smile:

Then have one day a week be explosive lifts for the full-body day. Since I’ll be doing judo class two days a week, that’s probably all I’ll be good for.

What do you all think? Suggestions?

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Nice stuff in here girlie!

Actually, I did WS4SB when I was in soccer season, and then I did DeFranco’s Built like a Badass during a separate soccer season. I really love Defranco, he’s like my Wendler. Anyways, I thought both programs were great to be on while in season, and built like a badass tore up my upper body!

I did tweak them of course, but the template itself is good (in terms of reps/sets). Not sure about the crossover, but for me I needed a program that wasn’t going to tax my legs too much. Hope that helps!

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[quote]ironcross wrote:
Here’s the first set up chinups. Okay, so I noticed that I tend to pull my knees up. However, I’m not creating momentum with them; it’s just a mental thing that makes me think it’s easier. Maybe I’m inventing a new exercise. lol. Anyway, do you think it’s bad that I’m brining my knees up like this even though I’m not swinging with them?

Ironcross about pulling your knees up during pullups, this actually means you have a strong core. lookup videos of the bartendaz, highlanfaz or calisthenicskingz on you tube. You will understand what I mean. I would post the link but the mods don’t like you adding them.

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[quote]Mascherano wrote:
Nice stuff in here girlie!

Actually, I did WS4SB when I was in soccer season, and then I did DeFranco’s Built like a Badass during a separate soccer season. I really love Defranco, he’s like my Wendler. Anyways, I thought both programs were great to be on while in season, and built like a badass tore up my upper body!

I did tweak them of course, but the template itself is good (in terms of reps/sets). Not sure about the crossover, but for me I needed a program that wasn’t going to tax my legs too much. Hope that helps![/quote]

I’m sure that any commonsense strength training program would be beneficial for strength. What I’m curious about is how much it would directly benefit my judo. How much did you feel that the Defranco program improved your soccer game?

Yesterday:
For time:
20 pullups
50 pushups
100 situps
100 squats
Time: 25’08

The gym is completely closed this week for renovations.

Today I swam across a glorious (and wide!) river with M2 for her birthday. She’s never been cliff-jumping, so I took her out to this beautiful spot with a 30-foot cliff situated in front of a large, rocky craig. Across the river large hills with barren grass and sparse trees towered into the sky. She jumped off that cliff at least 15 times today and we did some naked sun bathing on a rock across the river. It took us about 20 minutes to swim across one way.

On another note, it’s time for a diet. An old friend from 3 years back stopped by on her way to the large city about 5 hours from where I live. I was expecting her to look like her facebook pictures, but she’s dropped 15lbs, while I’ve gained nearly ten. The problem is, I never really look fat. I just stop fitting in clothes and have no definition. This entire summer has been packed with drinking and fatty foods, so I have no one to blame but myself and really just need to be more disciplined. Hence, I’m going to start writing down what I eat. I’m not going to go through the trouble of counting calories unless I stop losing fat.

Today:
Went out for breakfast. Had a grilled chicken sandwich, which had no sauces on it, just feta cheese, grilled chicken, tomatos, onions, and artichokes. It came with a bean and beef soup with didn’t taste like it had much fat in it.

Lunch: 2 tilapia wraps with cabbage, fish, a little shredded cheese, bell pepper and hot sauce. Had a scoop of protein in a small amount of fruit juice (as in about 4 ounces)

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Oh yes, and I discovered that fish oil greatly helps woman-time cramps! I’m now taking 4 fish oil pills a day. I also drink strong green tea with breakfast and when the school year starts (with judo) I’m doing to begin adding a dose of creatine to the tea

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Ha, I’m the same - I never get fat fat - I just look softer and my clothes don’t fit. I’m right there with you and started my diet on Tuesday.

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I think PW will surely crumble with all this “D,” word talk going on.

:slight_smile:

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Cal and Mom-in-MD- I just checked out both your logs and was happy to find out I’m not alone with the D word.

Today:
ugh. It’s 5:22am and I couln’t sleep AT ALL last night. Everytime I nearly fell asleep, I’d start overheating and suddenly be very awake and antsy. Right now I don’t feel tired, but I know it’s coming. Today’s my long day; I’m going to open the coffee shop at 6:30am, working until noon, and then working five hours at the lab.

I’m pretty sure the reason I couldn’t sleep was caffiene related; I had a strong cup of green tea and then multiple cups of coffee at breakfast. It seems like the older I get, the less caffiene I can tolerate, which is NOT the way I thought it’d go.

Diet:
Last night: carp casserole (basically fish, brown rice, egg, and milk), a glass of white wine, and grilled chicken ceasar salad (also, I can’t eat big meals and drink wine before bed. I messed up.)
This morning: leftover carp casserole

I think I’m going to do yoga later.

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Yesterday:
lunch- Turkey veggie wraps
snack- protein scoop in nonfat milk+apple
dinner- beef ribs and salad with olive oil and balsamic vinaigrette dressing

Today:

Breakfast- 2 chicken sausages, a peach, fish oil

I’m feeling great in terms of energy! Much better than when I was carbing it up. Didn’t end up doing yoga yesterday because I was too tired from not sleeping the night before.

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Stopping by to say hi! Food choices look good. Keep up the good work.

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Ooh, another olive oil and balsamic fan. I put this on everything - even tuna which I eat straight from the can.
Good eats there.

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sbmart2- Thanks!

Cal Jones- Yes I really enjoy balsamic vinigarette and truthfully I can’t taste olive oil but I know it’s good for me.

Today cont.:
lunch- beef burrito. The guy who made it was stingy with the toppings so I was hungry maybe an hour and a half after eating it.
snack- protein shake with raw egg, milk, protein scoop, an apple
dinner- ribs again because they were so good last night with a new salad recipe involving cucumbers, parsley, tomatoes, lemon juice, garlic, onions, and a ton of olive oil. It sounds weird and was okay tasting. It would’ve been better if I’d put the mint in there like the recipe said.
Before bed and right after my hill run with M2: 1 left-over rib, a peach, and protein shake with greek yogurt, milk, protein powder, 2 tbsp sugar, and a spoonful flaxseed. I remembered to put that in thanks to a little argument with M2 about whether or not raisin brand cereal is health food.

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have you started judo yet? i’m wondering if you will get some ideas of exercises that will help it from doing it. not sure. ribs sound good.

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[quote]alexus wrote:
have you started judo yet? i’m wondering if you will get some ideas of exercises that will help it from doing it. not sure. ribs sound good. [/quote]

Not yet. I start in two weeks. I’ve been watching videos of national judo competitions on youtube to try to get an idea of what it’s like. So far, it seems EXTREMELY explosive, and like a core like a tree trunk would me the most useful thing.

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and you have a good core from your chins :slight_smile:
one of the Oly LIfting guys at my gym does judo, I think. not sure if he started the Oly Lifting to support his judo in particular…
maybe gymnastics type stuff? to gain better muscular control of your body? there might be some good ideas over in the combat forum…
Pch (Patches) used to do a lot of bjj. she might have some ideas, too.

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So this weekend was not great in terms of food or training due to a friend’s camp-over birthday party. They’re never big on health food at those things.

I basically ate chips, slurpee, a couple hamburgers, and three hard drinks during the party. That’s pretty good compared to what I did last year and what would have happened this year if I haven’t been thinking in the back of my head “I have to show this to women who could kick my ass”.

The next morning I had a delicious seafood salad, then crab chowder and a beer for lunch (OMG that beer was so good. It’s call “The Kilt Lifter”), pho soup for dinner, and a bunch of chicken nuggets on the car ride back home because nothing else was open at 2 in the morning. I arrived home at 5 in the morning, fell into bed, and have been very unmotivated today.

The lack of motivation resulted in me eating sausage and eggs for breakfast with some strawberries, and then having nothing but a protein shake with 3 tbsp sugar right before my run tonight. I don’t even feel hungry but I’m going to eat the rest of my beef ribs, a salad, and a little glass of chocolate-infuse red wine for dinner.

The only good thing to report is I completed 11 pullups in 2 minutes after my run. The first 8 were all at once, which is a 4 rep improvement.

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Today:

pushups- 31 (one more rep. I’ll take what I can get.), 10, 8 (one minute between each set)

DB decline skull crusher- 17.5lbsx 10, 10, 10, 9+1 (BUT I need to work on form again because the bf said my elbows were really flaring near the last couple reps of each set. 6 total rep improvement)

Chin ups- 5, 5, 5, 3.5, 3 (a 5.5 total rep improvement)

DB overhead press- 20lbsx 15, 10, 8, 7 (no improvement, but I timed the breaks differently because I didn’t have a girl trying to talk to me the whole time)

DB preacher curl- 17.5lbsx 12, 9, 6, 3 (12 total rep improvement. Didn’t wait long enough on the last set.)

Food:

Breakfast: eggs, steak, strawberries, fish oil
Lunch: turkey wraps and several handfuls of honey roasted sunflower seeds
Snacks: 2 protein shakes, the first with 1 egg+1scoop protein+2tbsp sugar, the second with 2 scoops protein
Dinner: salad and some sort of meat (haven’t made it yet)

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Steak and eggs for breakfast? I think that’d keep me going all day!
Good work on the chins.