Saturday:
Ride bike
Power cleans 10x105 8x115, 6x125 4x135 1x145
Snatch 10x85 8x85 6x85
DB press 3x8x35
Lat pull-down 3x8x110
Ride bike home.
i felt so deflated yesterday, I couldn’t get underneath the bar, lifting up explosively in the Oly lifts just wasn’t happening. So before I could go any further and potentially hurt myself, I just went to the presses and pull-downs, then left.
Sunday, came back and finished the workout:
Ride bike
Jerks 10x105 8x115 6x125 4x135 2x155 (FUCK YES)
BB high pulls 3x8x105
3x10 push-ups
Snatch deads 8x135 2x8x145
Single arm curls 3x5x50
single arm presses 3x7x60
Then 13 minutes of box jumps, 60 single arm KB swings with 50lbs each side, jump rope, broad jumps, single-leg jumps.
Ride home feeling much better about myself as I actually hit my marks on the jerks.
[quote]FarmerOwen wrote:
Howdy Chica how ya’ doin’ ? You sem to be back to kickin’ @ss and takin’ names.[/quote]
Hey Farmer! Didn’t mean to blow off your comment!
I’m doin’ okay. Still gotta see the doc tomorrow but only way to go is forward, and he wants me to keep lifting and exercising so I’m golden.
Bike ride in
Bench 10x95 8x105 6x115 4x135 2x145 (needed some help on these)
Incline bench 3x8x95
Cable curls 8x90, 8x95, 8x100
Lat pull down 8x100, 2x8x110
BB rows 3x8x95
Tricep Ext 8x100, 2x8x110
Squat 3x8x175
Chin-ups 7-7-7
Push-ups, feet on bench and explode up, getting hands onto stack plates.
Bike back home
Don’t even give it a second thought, glad to hear your doing good. It goes without saying injuries SUCK! Keep up the good work, your log makes for an interesting read.
Kinda had to redo my Wednesday and Saturday workouts. I think my lack of energy on Saturday was due to putting three big lifts in and not separating them out, so I revised them a bit.
Ride bike to trail and do 12 minutes of sprints.
Jerks 10x105, 8x115, 6x125, 4x135, 2x155, fail gloriously on a 1x165 (got the bar half way up but couldn’t snap the rest of it)
Power cleans 3x8x115
Snatches 3x8x85
Snatch dead 3x8x145
Cable high pulls 3x8x110
Single arm, cable high pulls 3x8x40
Delt lat fly 3x8x27.5 (some punk was using the 25s)
Arnolds 3x8x20
5 minutes of farmer walks
Bike home
Friday:
Squat 10x155 8x205 6x215 4x225 2x275 1-1x285
Dead lifts 10x205 8x215 6x225 4x255 2x275 1x300 1x305
Goblet squat 2x8x55 8x60
RDLs 3x8x185
Leg Ext 3x8x140
Leg curls 3x8x115
Pull-ups 7-7-6-1
Lunges 2x8x50 8x55
Saturday:
Power cleans 10x105 8x115 6x125 4x135 2x135
Snatch 10-8x85 6x95
BB high pulls 3x8x95
Push-ups 3x8, feet elevated
Lat pull-down 3x8x110
DB Press 3x8x35
KB high pulls 3x8x50/each arm
And 3k adventure race tomorrow, woo!
Sunday, ran an obstacle course 3k, placed 12 out of 132 women, ages 18-25, with a time of 42:08; and got some pretty gnarly rope burn up my left leg -__-
Monday, 26 minutes of sprinting with walking in between.
Tuesday, bike ride in
Bench 10x95 8x105 6x115 4x125 2x135 (Decided to go slower on the weight increase since I didn’t really recover just yet from the race.
DB Incline bench 8x35 8-6x40, 2x35
Cable curls 3x8x100
Lat pull down 3x8x110
BB rows 3x8x95
Tricep Ext 3x8x100
Squat 3x8x185
Chin-ups 8-7-6
Push-ups
Bike back home
Congratz on the obstacle course! 12th out of 132 is pretty damn good dudette! That sucks about the rope burn though, I hate those i’ve gotten quite a few on my hands from roping cattle.
Thanks Farmer! The rope burn is starting to heal, really beat up my leg though.
Wednesday:
Jerks 10x105, 8x115, 6x125, 4x135, 2x155, failed 1x165
Power cleans 3x8x115
Snatch dead 3x8x145
Cable high pulls 3x8x110
Single arm, cable high pulls 3x8x50
Delt lat fly 3x8x27.5
Arnolds 3x8x20
New workout!
Friday: Power Clean 5x5x125
Squat 3x5x225 2x5x235
BB high pulls 3x8x105
Goblet squats 3x8x60
Bulgarian split squats 8x65 8x75 8x85
Push-ups 3x10
Leg press 3x8x495
Chin-ups 8-8-6
Saturday: Snatch 3x5x85 2x5x95
Deads 5x5x275
RDL 3x8x185
BB Row, wide grip 3x8x85
Lat Pull Down 3x8x110
Delt Lat Flies 3x8x27.5
Lat Raised 3x8x10
Back ext 3x8 with 45lb plate
Sunday: Jerks 3x5x125 1x5x135 1x5x145, 1x155
Bench 5x5x115
DB Press 3x8x35
Tricep Ext 3x8x110
Arnolds 3x8x20
Cable Curls 3x8x100
Incline bench 1x8x30, 2x8x35
Pull-ups 5-5-5-5
Tuesday:
Ride bike
100 kb swings, 100lbs
100 single arm kb swings, 50lbs (each side)
OH Lunges 8x20lbs 2x8x25lbs
Weighted squat jumps 3x8x50lbs
Feet elevated push-up x50
Jumps for height and distance, then farmer’s walks
Ride bike home
Neuro appointment today, gotta tell them meds aren’t working -__- meh
Power Clean 5x5x125
Squat 2x5x225 2x5x235 1x5x245
BB high pulls 3x8x105
Goblet squats 3x8x65
Bulgarian split squats 3x8x105
Push-ups 3x10
Leg press 3x8x495
Chin-ups 8-8-8
So neuro took me off one drug and put me on another: propranolol, 20mg twice a day. It’s a beta blockers, but because it’s so low dosage, it won’t technically affect my blood pressure (which is usually 116/72, so quite good actually). If I fail this drug, it will make 3 documented medications I have failed (note: I’ve failed at least three already, but insurance needs it documented), and having chronic migraines, I will qualify for Botox injections. IDK how I feel about that yet, but I guess I’ll have to figure it out.
Sunday:
Snatch 3x5x85 2x5x95
Deads 3x5x275, 1x310 (HOLY DUCKING PR)
RDL 3x8x185
BB Row, wide grip 3x8x95
Lat Pull Down 3x8x110
Delt Lat Flies 3x8x27.5
Lat Raised 2x8x12.5 8x15
Back ext 3x8 with 45lb plate
I just came back from a conference over the weekend, and went straight to the gym from a three hour drive home. For whatever reason, my chest was tightening to be quite uncomfortable on the deads, so I decided to just do one big PR and get on with it.
Tuesday:
Ride bike to gym
Jerks 3x5x125 1x5x135 1x5x145, 3 failed attempts at 165
Bench 4x5x115 1x5x120
DB Press 3x8x35
Tricep Ext 8x110 8x115 8x120
Arnolds 3x8x20
Cable Curls 3x8x100
Incline bench 2x8x30, 1x8x35
Pull-ups 7-6-5-2
Ride bike home in rain
100 kb swings, 100lbs
90 single arm kb swings, 50lbs // 10 single arm with 55lbs (each side)
OH Lunges 8x25lbs 8x30lbs 8x35lbs
Weighted squat jumps 2x8x60lbs 8x65lbs
Feet elevated push-up x50
Jumps for height and distance, farmer’s walks, pull-ups, and core
New meds are causing sleep disturbances… for the past week -__- i’m hoping it will work itself out but we shall see.
Walked to the gym today
Power Clean 3x5x125 2x5x130
Squat 5x5x245
BB high pulls 3x8x105
Push-ups 3x10
Goblet squats 2x8x65 8x70
Bulgarian split squats 2x8x115 8x120
Leg press 2x8x495 8x585
Chin-ups 10-8-5
Ride in
Snatch 3x5x85 2x5x95
Deads 5x5x275
RDL 3x8x185
BB Row, wide grip 3x8x105
Lat Pull Down 8x110 2x8x120
Delt Lat Flies 3x8x27.5
Lat Raised 1x8x12.5 2x8x15
Back ext 3x8 with 45lb plate
Side abs, 2x10, 2x5 w/ 25 lb plate
Ride home
Sunday: sprint workout for 23 minutes at the track, then lots of walking to and from work.
Jerks 2x5x125 2x5x135 1x5x145, nailed a 1x160
Bench 4x5x115 1x5x120 (so much easier this time around)
DB Press 3x8x35
Tricep Ext 8x110 8x120 8x125
Arnolds 2x8x20 8x25
Cable Curls 3x8x100
Incline bench 2x8x30, 1x8x35
Pull-ups 7-6-5-4
100 kb swingsL 80x100lbs 20x105lbs (had to start grabbing dbs -__-)
50 single arm kb swings, 50lbs // 10 single arm with 55lbs// 40 w/ 60lb (each side, once again anything over 50lbs is with a DB)
OH Lunges 8x30lbs 2x8x35lbs
Weighted squat jumps 8x65lbs 8x70lbs 8x85lbs (went from holding DBs to using a BB on my back)
Feet elevated push-up x50
5x stairs with 50lb weight vest, 5x stairs deloaded
3 rounds of battle rope to plank with same weight vest
Deloaded battle rope
Core (planks, side planks, weighted side crunch 100lbs, kneeling wood-splitters, 2x5x80, 3x100, each side)
2x5 military pull-ups
Power Clean 3x5x125 2x5x130
Squat 3x5x245 2x5x255
BB high pulls 3x8x115
Goblet squats 2x8x70 8x75
Push-ups 3x10
Bulgarian split squats 2x8x115 8x120
Leg press 8x495 8x585 8x675
Chin-ups 8-8-6