[quote]Alpha wrote:
Things look good in here girl[/quote]
Thanks, Alpha. I both love and hate you for the metcon before strength idea. It hurts, but it works!
Friday, May 1, 2015
Lift 3 Days, Week 3, Day 2
Metcon
400 yard jog
10 TRX Rows
10 TRX Pushups
10 Stretcher Squats
400 yard jog
10 TRX Rows
10 TRX Pushups
10 Stretcher Squats
200 yard jog
10 TRX Rows
10 TRX Pushups
10 Stretcher Squats
Strength
A - Pallof Press Hold - 4, 5 count holds L/R with Medium Band
B - Pause Bench 2 seconds - 45x6, 65x6, 65x6, 75x6
C - Bench - 85x6x4 (weight, reps, sets)
D1 - Supinated Barbell Row - 85x8x4
D2 - Walking Lunges - 4x22 w/ bodyweight
E1 - DB Curls - 8, 7, 7, 7 w/ 15lbs
E2 - Rear Delt Fly - 4x25 w/ Light Band
Bodyweight - 143.4
No S - 9 Drinks, 1 S Day
Lift 3 Days, Week 3, Day 3
Metcon
30 Rope Skips
5 Dumbbell Snatches L/R 20lbs
5 8 count bodybuilders
3 rounds
Strength
A - 1-arm plank 5 second hold. 4 rounds L/R
B - Snatch Grip Deadlift - 65x6, 85x6, 95x6, 105x6
C - Deadlift - 105x6, 125x6, 145x6, 170x5 - PR
D1 - Pulldown - 50x10, 60x10x3
D2 - Clean and Press - 65x8, 65x8, 65x6, 65x7
E1 - Leg Curl - 27.5x12x3
E2 - DB Hammer Curl - 10x11x3
E3 - Band Flies - 3x15 w/ Light Band
E4 - Standing Calf Raise - BWx10x3 L/R
Bodyweight 144.5
No S - Really bad week for diet. Had at least 3 days not following No S. Way too much alcohol, all of it unplanned. Need to focus this week.
Notes: The deadlifts were my first PR in a long time, so I’m happy to be pushing into new territory.
This is a really long workout for me. Last week was an hour and 45 minutes. I reduced it by about 15 minutes this week by turning the last four exercises into a giant set, and getting through deadlift warmups a bit quicker. It felt more manageable.
Tuesday, May 5, 2015
Lift 3 Days Week 4, Day 1
Metcon
3 Rounds
30 Rope Skips
5 Hang Snatches
10 Overhead Squats
10 Bench Pushups
Strength
A - Lying leg raise - 3x12
B - Front Squat - 6x45, 6x65, 6x75, 6x85
C - Back Squat - 6x105, 6x120x3
D1 - Decline DB Press - 8x30x3, 10x25
D2 - Stiff Arm Pulldown - 10x25x4
E1 - Lateral Raise - 12x10, 10x10, 10x8
E2 - French Press - 10x30, 8x30x2
Bodyweight 146
No S - 0 drinks
Notes: bodyweight fluctuations are definitely due to hormones and water retention. I’m starting to see the pattern now.
Monday, May 11, 2015
Been dealing with depression the last few days. I haven’t been this down in a long time. This stuff doesn’t always have an obvious trigger, but I did start taking Rhodiola a week and a half ago. I’m going to stop that and see what happens.
Anyway, I know from experience that the way out of depression is through motion, whether it’s physical or psychological. Any small step forward helps, so I dragged myself to the barbell and at least did something.
Complex
5 Power Snatches
5 Overhead Squats
5 Behind the Neck Presses
5 Back Squats
5 Good Mornings
Started with my 15lb standard bar, added 10lbs, added 5 more pounds. Did 5 rounds total.
Incline Presses - some
Low Rows - some
That at least got some blood moving and elevated my mood a little.
[quote]LiftingStrumpet wrote:
Monday, May 11, 2015
Been dealing with depression the last few days. I haven’t been this down in a long time. This stuff doesn’t always have an obvious trigger, but I did start taking Rhodiola a week and a half ago. I’m going to stop that and see what happens.
Anyway, I know from experience that the way out of depression is through motion, whether it’s physical or psychological. Any small step forward helps, so I dragged myself to the barbell and at least did something.
Complex
5 Power Snatches
5 Overhead Squats
5 Behind the Neck Presses
5 Back Squats
5 Good Mornings
Started with my 15lb standard bar, added 10lbs, added 5 more pounds. Did 5 rounds total.
Incline Presses - some
Low Rows - some
That at least got some blood moving and elevated my mood a little.[/quote]
That’s rough. I’ve had similar situations triggered by my migraines. At least you’re making steps to work through it, keep going!
So, I’m back to training. The depression episode has passed. I can’t be 100% positive, but I do think the Rhodiola was a cause. I’m NOT going to try it again to test my hypothesis!
For now I’m going to run Dan John’s One Lift a Day. I’ll see how I like it after the first 4 week cycle. Days will be Squat, Supinated Row, Press or Bench (have not decided yet), and Deadlift.
Monday, May 18, 2015
Squats 7 sets of 5
45x8
65x5
85x5
Working sets start here
95x5
105x5
115x5
95x5
105x5
115x5
120x5
Notes: I used the wave loading pattern recommended in the article. I was hoping to get to 125, but after such a long break it was not happening.
Tuesday, May 19, 2015
Warmups will include some active mobility like dislocates and leg swings. After that some kind of short metcon or complex. It’s too hot to run now, so that will be on hold unless I (highly unlikely) feel like doing something just before dawn.
Supinated Row
45x8
Work sets
65x5
70x5
75x5
85x5
75x5
85x5
90x5
Notes: the soreness from the squats is intense, which is expected after a long break. Doing a few rounds of complexes helped with that.
Thursday May 21, 2015
Warmup with mobility, swings and bench pushups
Press
45x5
55x5
65x5
75x5
55x5
65x5
75x4 + 1 Push Press
Notes: something I read around here recently (can’t remember the source) convinced me I’ve been to strict with my presses, and that may be holding me back from making progress. I decided it’s better to add some leg drive to overload the movement than to constantly reset at 70 or 75 pounds like I’ve been doing for at least a year.
Friday, May 22, 2015
Warmup with mobility and 3 rounds of complexes
Deadlift
65x5
95x5
115x5
Work sets
125x5
145x5 - switch to mixed grip
155x5
170x5
135x5
155x5
170x5 - rep PR
Notes: 10 reps at 170 is a PR for me. This was a tough workout. 7x5 deadlifts is no joke. Hopefully this week’s volume has done it’s job to prep me for next week’s intensity.
Monday, May 25, 2015
Warmup with Mobility and 3 sets of 5 BSCTs (Burpee, Squat Clean, Thruster)
One Lift a Day 6 sets of 3 Week
Squat
45x8
65x5
95x5
Work Sets
105x3
115x3
125x3
105x3
115x3
125x3 -Rep PR
Notes: Big day today! 125 is where I tweaked my back last August, and I’ve been basically spinning my wheels ever since. Getting through this barrier is a huge boost to my confidence.
Tuesday, May 26, 2015
Warmup
3 rounds
5 Double Unders - I’m terrible at these
20 Swings (25lbs)
10 Bench Pushups
Underhand Barbell Row
45x8
65x5
Work Sets
75x3
85x3
95x3
75x3
85x3
95x3 - Default PR
Notes: any weight added to rows is a PR at this point.
Friday, May 29, 2015
Warmup plus some complex fun
Press
45x5
Work sets
60x3
70x3
75x3 - meant to do 80, but misloaded
60x3
70x3
80x3 - PR
Notes: The last set flew up. I’m happy to finally bust the plateau I’ve been on here.
Saturday, May 30, 2015
Deadlift
65x5
95x5
115x5
Work sets
135x3
155x3
175x3
135x3
155x3
175x3 - Pretty sure that’s a PR
Notes: This program seems to be working pretty well. It’s deceptively simple, but effective. All sets were double overhand.
Just bumping your log to say hello. Lots of PRs and progress in here. Happy to see it!
[quote]Powerpuff wrote:
Just bumping your log to say hello. Lots of PRs and progress in here. Happy to see it!
[/quote]
So, I took a little break, but thanks for stopping in!
I went off wandering (little joke there) and took some time away from lifting or really any kind of training. I did manage to squat 130 for a double before taking a break. I even set up my camera, only to find the card was out of memory!
In the last week I’ve started to feel stiff and out of shape, so I’ve been doing some walking, some calisthenics and a mobility workout from Dan John (hopefully the video works)
Bump. Hi Strumpet. Just wondering if you’re back on your game these days. Hope you’re doing well.
[quote]Powerpuff wrote:
Bump. Hi Strumpet. Just wondering if you’re back on your game these days. Hope you’re doing well.
[/quote]
Hi there, Powerpuff!
I went on a longer than expected wander, but I’m doing well. Thanks for checking in.
Wednesday, August 26, 2015
1 mile walk/jog
25 incline pushups
20 prisoner squats
20 lying bent knee leg raises
20 TRX rows
15 straight bridges