Good work, Strumpet. I like your training style as well. Keep it up!
Monday, July 7, 2014
Warmup - 3 minutes of skipping b/c of the torrential rain all morning
Bench 95# 5, 5, 7
Squat 110# 5, 5, 6
Circuit 4 sets of 8 reps
Dumbbell Bench 20#
Dumbbell Pushup/Row 8#
Dumbbell Front Squat 20#
14:01
I skipped my workout on the 4th and took all weekend off, so I added benching today. Made for a long workout. The circuit was especially brutal with 32 reps of everything. My low back is pretty fried now, but otherwise things felt good.
Tuesday July 8, 2014
1/4 jog and mobility
Press 72.5# 5, 5, 6 - I’m inching up into PR territory here. Microloading seems to be doing it’s job.
Circuit 4 sets of 8
Gladiator Pushups 3#
Muscle Snatch 45#
12:39
Burpees 3:00 AMRAP - 22 reps
Ugh. Just ugh. I’ve done this week of programming before and now remember it is a shoulder killer. Doing pushups on dumbbells really seems to light up the front of my delts, and not in a good way. I was pretty happy to get all 32 pushups done without resorting to “girl” pushups. The burpees sucked. I thought I’d be good for at least 30 reps, if not 35-40.
Thursday July 10, 2014
1/2 mile jog plus warmup mobility stuff
Deadlift with the standard bar #115 8 reps
Circuit
5 Front Squats
5 Push Presses
5 Front Squats to Strict Presses
all done as a complex - no putting the bar down 35# on bar
10 flutter kicks
Interesting day today. As I was starting to warmup my deadlifts, the bolt that holds the sleeve on my Olympic bar came out. Since I have no idea where my husband hid the hex wrenches, I switched to deadlifting with my 5 foot standard bar. Just loading 50# plates on a threaded barbell was a little workout all on its own. The feel was also a lot different with the solid steel bar. Absolutely no spin or whip on that puppy. I was supposed to pull 130# but 115# felt good and heavy.
Sleep has been bad the last 3 nights and its starting to catch up with me. I made it through the circuit, but after the deadlift fiasco and the tough circuit, I had nothing for a finisher. Just a tough day all around.
Friday July 11, 2014
1/2 mile jog and mobility shtuff
Dumbbell Bench worked up to the 35#ers for 5, 5, 9
Circuit 3 sets of 8 reps
1 arm bench 25#
1 arm pulldown 30#
Goblet Squat 35#
8:10
Tabata Front Squat 15# bar
10, 10, 8, 8, 8, 7, 8, 9 - 68 total
The quads, they burn! Also, I really like that circuit. I might even do lunges to make it all unilateral work.
Monday July 14, 2014
1/4 mile jog and warmup
Squat
45# for 5
65 for 5
85 for 5
100 for 3
115# - 5, 5, 6
Circuit 5 rounds of 5 reps
Front Squat 55#
Push Press 55#
Pulldown 50#
5:37
Burpees :30 on :30 rest for 5 minutes
8, 7, 7, 7, 6 - 35
Notes: I am in all time PR territory for squats. I’ve never done more than 105# for reps, so it’s great I’m still progressing here. Also, did the same circuit on 6/16 with less weight and took 2:30 longer. Good stuff. Gassed on the burpees, but whatever, still a great day.
Bodyweight was 146 this morning. Stupid hormones.
Looks like you have a good plan, keep at it. I have one suggestion for you, though. You said you’re a pescatarian, but your typical day’s eating you described didn’t include any protein that wasn’t milk or vegetable. Some fish or eggs (if you do those) would do wonders for your protein. Tilapia is dirt cheap, easy to fix and not terribly fishy, a great source of protein. Eggs are also cheap and easy, and don’t believe anyone who says the yolk will kill you.
Tuesday July 15, 2014
1/4 mile jog cut short by torrential rain, warmup and mobility
Press
45# x5 x2
65# x 5
75# 5, 5, 7
Circuit 5 rounds of 5
Full Clean and Press 55#
Dumbbell Pushup/Row 8#
10:34
Dumbbell Swings 20#
10, 15, 25 and 50 reps
Notes: Press continues to go up and my form is solid, so I’m happy even with the slow progress. Circuit was 2:30 minutes slower than last attempt, but I increased weight and did full cleans rather than power cleans, so Meh.
Sets of 50 swings are hard.
[quote]OTHSteve wrote:
Looks like you have a good plan, keep at it. I have one suggestion for you, though. You said you’re a pescatarian, but your typical day’s eating you described didn’t include any protein that wasn’t milk or vegetable. Some fish or eggs (if you do those) would do wonders for your protein. Tilapia is dirt cheap, easy to fix and not terribly fishy, a great source of protein. Eggs are also cheap and easy, and don’t believe anyone who says the yolk will kill you.[/quote]
Thanks for stopping by, Steve. I do incorporate fish and eggs into my diet. Not every day, but often. I live in South Florida, so I can get great fresh fish and I’ve got a couple dozen eggs in the fridge right now. I track macros and get 100 plus grams of protein a day, which I think is sufficient for my goals.
My main dietary problems involve fried food and frosty adult beverages!
Thursday July 17, 2014
1/2 mile jog and mobility shtuff
Deadlift
45# x 5 cleans
65# x 5 powercleans
90# x 2 powercleans
90# x 3 deadlift
110# x 5 deadlift
130# x 8 deadlift
Called it after that. Felt like I was on the verge of bonking, which is weird. Sleep was good last night, had a big dinner, usual breakfast, not any hotter than normal. Not really sure what’s going on there.
Sunday July 20, 2014
Rope Skipping and mobility
Bench
45# x 10, 65 x 10, 85 x 5, 100 x 5, 5, 5
TRX Circuit
5 Rows
5 Pushups
5 Assisted Pistols L/R
Supersetted band pushdowns and barbell curls
Notes: I am at or near PR territory on all my lifts and things are starting to feel “heavy.” My wrists are a bit sore, my elbows are barking a bit and my left knee didn’t seem to enjoy the deep range of motion on those pistols.
Coupled with the heat right now and other life demands, I think I’m going to have to back off on circuit and interval work a bit. I like the TRX stuff because it’s so auto-regulating. I’m going to stick with this kind of stuff, plus some other bodyweight exercises in an untimed circuit. I’ll keep trying to push the weights up on the main exercises until mid-August when I have 10-12 days out of town scheduled.
Monday July 21, 2014
Squat
45 x 5, 65x5, 85x5, 105x3
120 - 5, 5, 5
Circuit 3 Rounds
Rack Pullups x 5
Pushups x 10
Split Squats x 10 L/R
Notes
Squats are feeling heavy, but not horrible, if that makes any sense. I feel solid when doing them.
Also, my ass is really sore!
Great to see you are sticking to your plan and keeping up with your log! It is great and I check it every time you update it.
[quote]Alpha wrote:
Great to see you are sticking to your plan and keeping up with your log! It is great and I check it every time you update it.[/quote]
Thank you, Alpha! I find all the encouragement really motivating! Feel like I’d be letting you and the other posters down if I didn’t keep moving forward.
Tuesday July 22, 2014
Jog plus mobility
Press 77.5# 5, 5, 6 - this is getting tough. I ordered some wrist wraps which should help a bit, but mostly I’ve noticed I don’t stay tight during the press like I do with other lifts. I’m working on really tightening my glutes and lats, which should help me feel more solid during the lift.
Circuit 5 rounds
5 Rack Chins
10 Band Presses - medium band
10 Hollow Rocks
10 Glute Bridges
Good circuit that hit all the pressing muscles nicely.
Thursday July 24, 2014
Jog plus mobility. I got new running shoes! Yay!!!
Cleans
45x5
65x5
90 - 1, 1, 1, 1, 1
Deadlift
110x3
120x3
135x8
Circuit
5 rounds of 5
Romanian Deadlift 65#
TRX Row
TRX Pushup
Notes:
I got new shoes! The cushioning actually works! They’re clean and smell good!
First time trying RDLs so I went really light on weight. We’ll see how fried my hams are tomorrow, but I think I will like them.
I really like doing cleans (these are full squats, not Power Cleans) before deadlifts. The explosiveness and coordination required really wake me up.
Did I mention the new shoes?!
Friday July 25, 2014
Warmup and mobility
Bench
45x10
65x10
85x5
95x3
102.5 - 5, 5, 6
Superset
A) Barbell Row 65# 3x10
B) Bench pushups 3x10
Notes: I felt awful today. Didn’t sleep well for the 3rd of the last 5 nights and it’s wearing on me. The benching went better than I expected. Wrist wraps seems to help with stability. I didn’t have it in me to do a real circuit, so I improvised with the rows and pushups. I’ve never done barbell rows before, so this was a nice change.
My traps are super sore from the cleans and my hammies are sore from the RDLs yesterday. I may need a nap today.
[quote]LiftingStrumpet wrote:
Bench
102.5 - 5, 5, 6
[/quote]
Oh dang do you have 1.25lb plates too? My training partner found some on sale one time at Ivanko and bought 20 for the gym. I mostly just grab 2 for each side of the bar, because they’re way easier to find than the 2.5’s lol.
[quote]csulli wrote:
[quote]LiftingStrumpet wrote:
Bench
102.5 - 5, 5, 6
[/quote]
Oh dang do you have 1.25lb plates too? My training partner found some on sale one time at Ivanko and bought 20 for the gym. I mostly just grab 2 for each side of the bar, because they’re way easier to find than the 2.5’s lol.[/quote]
Haha. My “plates” are 2.5lb adjustable ankle weights. I took out 1/2 the little sand bags and voila, fractional weight. It works in my garage. Don’t think I’d take them to a gym.
Monday July 28, 2014
Jog and mobility
Squat
45x5
65x5
85x5
105x3
125 - 4, 3, 3
3 five second walkouts with 145#
Circuit
“Francine”
15-12-9
Front Squat to Push Press 45#
TRX Row
Notes: I suspected it was coming. Today was the first day I didn’t get 3 sets of 5 on a lift in a long time. My form was breaking down on squats and I just didn’t feel confident in getting the next rep on my sets. I’ll repeat this weight on the next squat day and see how it goes.
I threw in the walkouts to get my goal squat weight on my back. It definitely felt heavy, but it’s good to push through that mental barrier.
For my circuits I’m going to borrow from Crossfit for a while, modifying in ways that better suit my goals.