Feliz Navidad!!
Have a joyous holidays! From me and mine, to you and yours.
With love,
Maschy
Sooo close! You’ll get that 10th one very soon 
Good training, Masch. I see that 7 minute mile coming quickly for you! Merry Christmas Enjoy it and take a night off from your diet. Your body will thank you for the change up.
Merry Christmas, Masch!
Holy crap you have straight teeth
Joyeux Noel!
Ahh, come on Mash, you have got them,
DIG
DEEP!!!
Love the pic, Im feeling it!!
This must be the lucky man!! He clearly has his hands full, and is loving every micro second !!
Happy Holidays
Whos the guy in the pic? Santa Claus?
Anyway Masch, have a good Xmas. Rest up. We have a big year ahead of us.
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Pixie - Thanks, mama! Aaaand done. I took two days off from the diet and it felt damn good! Hung out with my italian family, so I had the most decadent meal yesterday. Delicious! Also chocolate. Lots of it. But I need to get things back on track for 12/31 (reckning day!)
Thanks, Busy!! Hope you had a great one!
Git, LOL! Thanks!! That’s a wonderfully strange compliment.
Up! Hey girl! Oh I WILL dig deep. I’m gonna go down tryin,’ no doubt. And thanks on the pic They told me to “act happy” LOL! I just like to be silly.
Hey Bird! Happy xmas to you too! And yes, we do have a big year ahead!! So excited! Can’t wait!
YAY! Another holiday down. Lol! Moving on…
Trained yesterday. Another fun sesh!
1A) Hang snatch - 4x10x65 < so fun to snatch again! These were killing my grip, had to take mini-rests @ 6reps
1B) N grip pullups - 4x4x10 lb plate
2A) Dble KB clean and press - 4x10x12 kgs < getting the hang of kb cleans
2B) Front squat - 10x65, 10x85, 2x10x95 < again, trying to find a good working weight
3A) Step ups - 2x12x15 dbs, 2x12x20 dbs
3B) WG lat pull - 12x70, 2x12x80, 12x90 < last set was ugly
4A) Dble KB Sl Dl (anther mouth full!) - 4x10x12 kg < these are bootyrific! highly recommend.
4B) Db press - 4x10x35
4C) Tri pushdown - 4x10x bunch of plates
- Wanted to do a finisher but ran out of time
I really dig these combos! One more week of these and then I start my new cycle. Woot woot!
On that note, I’m happy to say I finally planned out my programming from Jan through the upcoming soccer season which ends in June. Just gotta put the final touches and then I’d love to see what y’all think!
And finally…the pullup challenge! Currently I’m deloading my pullups for my day of reckoning on Dec 31. I’m not sure how long I should doload though. Should I not do a single pullup until I test my max, like one would a PL meet?! I’m tempted to do some BW ones a few days before so that I can get my groove back, but I’m just not sure. All I know is that the diet needs to be full-on. Like Nadia said, light as a feather stiff as a board!
Hope everyone had a safe and happy holidays!
Oh! And Brutiful!! I missed you up there!!
I think you’re right on the readjusting…gonna get wild for sure!! Literally grip and rip, girl. That’s how I’ll do
Um
Where’s your hair? I want to play with it
Masch: Love your holiday card. I feel the joy!
I think a week deload is good for the pullups. My pullup guy told me that during the deload period I should do 3 pullups a day. Spread out. Something about the CNS-- I don’t know.
Anyway, you’re almost there! And you’ve got these. I can feel it. You have stressed your body with an intense pullup training regime, you have pushed it to failure, and you have practiced your pullups at a heavier body weight. Now you are resting. Your body is adapting to that stress. And your body has an extraordinary ability to adapt. It doesn’t like to fail. It doesn’t know that you are NOT hanging from a cliff when you are doing your pullups. And you are cutting.
The combination of being rested and lighter is tremendous. 11 in 2011. It’s happening.
I had to deload on my pullups as well, after a while when your numbers suffer its like your body is telling you that you need a break…for me anyways. Isnt programming your own training the tits!?
Oh Rocky…you really know how to sweet talk a girl. Have you ever been with a (living) girl with curls?..bats eye lashes
Nadia! Ah, women, thank you so much for all the support on this challenge. Seriously. Your little nuggets of insight and training tips have really, REALLY helped me! Were it not for you, I’d be spinning my wheels doing stupid shit that wouldn’t have gotten me even close to my goal! And now look at me. So freaking close!! And I totally agree on the 3 pullups per day to keep the CNS tuned in. That was my instinct, actually. I know for myself with the pullups, even if I don’t train them for a few days, the first set back is always tough - my body responds with, “oh really, bitch?” Lol!
Matty! Writing programming is totally the tits!! And on that note…
[i] Mascherano’s 2012 Training plan! [/i]
First of all, I just have to give credit where credit is due - THANK YOU! Germanone for showing me this training template. I hope I do you proud, sir!
And just a couple notes:
- This plan is an outline of the training that I believe I need to reach my goal of playing soccer in March at the level I desire. Of course, nothing is written in stone and I can change things along the way depending on what I feel I need to do in order to obtain the outcomes I desire.
- I designed the template by working backwards from my desired goal to the first day of training. In this way, all my training cycles are meant to lead into the subsequent training cycle.
Goal: Play soccer March thru June 2012
Jan 1 (4 week cycle) - Max strength
Goal: Build strength (rep range 5-6)
3 days lifting, condo, ball work
Schedule:
Mon - Lift
Tues - spin
Weds - Lift
Thurs - Agility, long sprints, ball work, jump training program
Fri - Lift
Sat - Timed mile, condo, jump training program (optional ball work)
Sun - Pilates and ball work
Feb 6 (5 week cycle) - Peak strength
Goal: Test maxes (rep range 3-2-1)
3 days lifting, condo, ball work
Schedule (tentative):
Mon - Lift
Tues - spin
Weds - Lift
Thurs - Agility, short sprints, ball work, jump training program
Fri - Lift
Sat - alt cardio, jump training program (optional ball work)
Sun - Pilates and ball work
March 22 thru June 30 - In season
Goal: Play soccer, maintain strength
2 days lifting, practice, game day, extra ball work, condo or alt cardio
Schedule: TBD
And that’s it for now!! I hope this makes sense to everyone…
I’m still putting together the actual lifting bit in the first cycle - more to come on that!
Yesterday I took spin.
And now I’m off to lift!!
Hope everyone has recovered from the holidaze.
Be good out there, you saucy minxes!
Is spin cycling? Ever thought about getting a road bike? I have one, its great fun!
Anyway Masch, I think I would like to see you do a little bit more ball work. Maybe you can do a little bit of ball work in your warm-up before you lift on Monday? Have you considered trying 2 session days? I wouldnt do 2 sessions every day, but maybe twice a week, for example an extra ball work session on Monday and Wednesday.
It doesnt need to be intense, Im just talking about some juggling, dribbling in between cones, and wall passing. I need you to became one with the ball.
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Looks good to me. And yes, agree on the pull-ups. If I don’t do them, suddenly I can’t do them. At all.
I wish I had more useful input on soccer programming.
Offer still stands if you need a partner to help with “ball work”.
Bird - Moar ball work!!! I’ll try. Honestly, its a pain in the ass to commute to work with my soccer ball, which is partly why I’ve scheduled things as they are. But I can always just knock the ball around in the mornings outside my apt. or something…I’ll have to see! And yes, spinning is cycling. And Gah! No! I would never, could never, ride a bike in NYC! Have you seen the way people drive up here?
Thanks, Cal! And yes, glad to commiserate.
Lol, scj! That offer sounds more and more enticing the more I study your blue singlet…and hungarian sweater…do want!
Quick update on shitty morning training: Overall, shitty. But made the best of it.
Apparent reasons for shittiness:
- Waist band on yoga pants finally gave out and I wasn’t able to do the lifts I wanted to thanks to falling britches (and no undies!)
- Knee is very cranky - even locked out on me while I was changing. If that doesn’t scream “I quit you bitch” then I don’t know what does.
- Hormones finally caught up with me (I enjoy being a girl?). Weaksauce feeling and the cranky knee are indicators. Plus I looked back at my log and the last time I wrote “Hormonal” in my notes was 11/28 - so yeah, its time. Why can’t I just induce amenorrhea like good lil’ athlete?!
Anyways, nothing exciting. Was meant to do one of my fun combo sesh’s but just ended up winging it.
Hang clean - 10x80 < mah pants were inching down my ass, no go
1A)RDLs - 10x75. 2x10x95
1B) Incline pushups - 4x12
2A) MPs (strict) - 8x65, 6x65, 8x65, 10x65
2B) back squat - 10x65, 3x10x95 < since I was feeling weaksauce I decided to keep things light and focus on form. Really practiced doing deliberate reps, which is different from what I normally do which is all over the place. lol! Also practiced keep everything nice and tight - brought my grip in and made sure to squeeze the bar and bring elbows forward, instead of, you know, just rest the bar on my back. Lol!
3A) Dips - 2x6
3B) BB lunge - 12x50 < knee pain, no go
3C) BB Rows - 2x10x70
And that was seriously all I could muster! Blows.
On the plus side someone came up to me to tell me that my squat form was “really good” and that was nice.
Tomorrow I have planned agility, ball work, timed mile, etc. I think I should feel better for that. Probably could use more sleep, so maybe that’ll help.
Friday I have combo workout planned - we’ll see on that as well…
And then all that’s left is to not be a fatty for the next few days and then BOOM! Pullup challenge!!
Wish me luck, people. See you on 12/31!
No, you’ll be my first.
[quote]Mascherano wrote:
Bird - Moar ball work!!! I’ll try. Honestly, its a pain in the ass to commute to work with my soccer ball, which is partly why I’ve scheduled things as they are. But I can always just knock the ball around in the mornings outside my apt. or something…I’ll have to see! And yes, spinning is cycling. And Gah! No! I would never, could never, ride a bike in NYC! Have you seen the way people drive up here?
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Leave a ball at work? Even if its a size 3. It can be beneficial to practice skills occasionally with a smaller ball.
By the way, I do think you have set out your training very well. I might need to ask you for help as in the next few days Im going to write up my own comeback plan. My groin is 90% better,
Pics of yoga pants. With no panties.
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I’m LOLing at your Flo Rida vid. Yeah, I just had a visit from that bitch. You don’t want amenorrhea though - that spells osteoporosis down the line.
Also laughing at the yoga pants - I go commando as well. I dread them falling down (or tearing), but I try not to think about it.
Damn I wish I was there to see the yoga pants mishap!
You know I was thinking of doing some hang cleans, whats the difference between a hang clean and a power clean. Yes I know I can google it but Im lazy and would like you to do the work for me he he. The weaksauce session sure as hell didnt look like it, way to pull through Commando lifter!