Season’s done, time to change my focus from maintaining to getting stronger. Have goals I want to meet for start of throwing season next year and I set them high (for me).
Going to keep following 5/3/1 for my main stuff, do a heavy single after my last set, then drop it back down to the first required set and do 10. Get my volume in and get a heavy single in just to keep my body used to some weight. It’s been at least 3 years since I squatted and I knew about it after a few sets. My quads almost cramped on me
Part of the reason I’ve set my goals where they are is because I MUST get stronger to stay in the heavy events and be competitive. I have better technique than most of the women I compete against but I give up a minimum of 40# and 6" of height to all of them. Have to make that up by improving my technique and getting stronger! I’ll try to keep up with the basic movements over the off season just so I can hit the ground at a walk instead of a stumble next year but my main goal is to pick stuff up and put it down.
13/09/02:
Limber 11 warmup (thanks DeFranco)
KB swings: 35x10x3
Squats: 45x5, 55x5, 60x5, 70x5, 75x5+ (10) Called it there on the fear that the next time I tried to get under the bar my quads would cramp on me.
DB Curls: 12x10x3
Pulldowns: 60x10x3
Trying something new!!! I’ve missed dancing for the past 10 years. Stopped because I moved away from home for university and just didn’t make the time (or make it a priority) to continue dancing. I’ve been leery about the adult classes because the few I have gone to have bored me to death with the beginner approach. Sooooo, since I compete in the heavy events at the highland games and throw with a guy whose wife teaches highland dancing, I though I’d talk to her and see if she offered an adult class. Went with this because it’s completely new (no boredom) AND it’ll give me more spring since all you’re doing is jumping for 2-3 minutes per dance.
Had my first dance class on Wednesday and damn, did I ever feel like a noob. The other women in my dance class all have children that are in highland dance so they already knew the majority of the steps. I’ve never watched it before so I was learning from scratch. Felt like I floundered my way through but there’s hope for me yet. Day after my feet felt like hamburger but everything else was fine (yay weightlifting!). Have some youtubery and practice to do now. We started learning the fling (damn you turns!) and the sword dance. We’re going to start learning the Seann Triubhas next week. Should be interesting!
So, quick update. Turns out you shouldn’t go from zero to 60 when you start doing something new. Who knew! Had to slow down the practice for highland dance as I think I gave myself peroneal tendonitis from jumping to much. I’m a rockstar. Got it mostly under control so I can dance during class but it still flares up a bit. I’m still having a lot of fun dancing. Parts of the Sean Triubus continue to mystify me. Love the sword dance.
Continuing to move forward with my workouts. Had to flip from true 5/3/1 to a mixed version of it for my deadlifts. I’m getting close to my true max and trying to pull multiples at the higher weights just isn’t working for me so I’ve started doing 5 singles at the top weight. I’ll see how that goes and modify as necessary. Consistently doing kb swings again and loving them. There’s almost an instant improvement in how my legs feel when I do them. I’m trying to get in 150/day. Not that bad doing 3 sets of 10/15/25. Working with a 40# kb right now. In a couple weeks I’ll have to look at moving up again just to challenge my body.
So far on the kb swing front I’ve been doing pretty well. Missed two days this week because of laziness. That’s still 750 swings with a 40# kb. That’s a lot of swings in a week!
5/3/1 has been kind to me but I’ve been reminded that I flourish with something that’s more volume intensive. I’m going to switch it up and use a triples program one of my throwing buddies has given me. It’s a 3 month plan. I’ll follow it and see how my lifts are going after those three months.
Today was bench day in the gym and I surprised myself. Last week I got 85x4 and it was a struggle. I was disappointed in that because I was looking for 5 reps, as in the last cycle of 5/3/1 I did 4 reps. No additional reps = not stronger. This week was 90 AMRAP (as many reps as possible). Got 5 reps. Figured, what the heck, I’ll see what I can do at 95. 3 reps. What??? Okay, 100. Got a clean rep out and called it a day since I didn’t feel like getting pinned. That made my week That’s the first time I’ve benched 100# with a full range of motion. I used to do two-board bench and got up to 115# with that.
Squats are still progressing nicely. Have some work to do to clean up my form. Other than that, knee isn’t bothering me and everything seems to be functioning normally.
Yeah, it’s crazy. Right now, all of the adults finish the sword dance then fall over due to exhaustion. It’s like a 2 minute sprint. Ridiculous.
Okay, for the past month I’ve switched it up to a triples program. I found I wasn’t getting enough volume doing 5/3/1 and it wasn’t helping me improve my max. The triples program is 12 weeks long and is really volume intensive. I’m hoping it’ll give me the volume I need without burning me out. I’ll start posting the workouts I also have to start eating more to give my muscles the energy I need to keep me going. I’ll slim down in February.
Nov 30
Deads: 40kg x5, 50x5, 60x3x7 (7 sets of 3)
Meadows swings: 12# x15x3
Bent over row: 50# x20x3
Tricep pulldowns: 30# x10x3
Dec 3
Morning workout:
Superset x2
30 sec sprint on elliptical
10 pushups
10 burpess
20 band pull aparts
45 sec plank
Afternoon workout:
OHP: 45# x5, 50x5, 55x3x7
KB swings: 30# x10/arm x5 (did these in between OHP)
Leg extension: 70# x20/10/10/10 (30 sec rest in between)
Burpees: 10x2
Plank: 45 sec x2
I hate burpees with a passion but I remember when I got down to 138 they were a staple of my cardio training because of how fast I could get it over with. Pain is temporary. Looking good in a bikini? Priceless. Think I finally have my mindset back to really take a solid run at sub 140 again.
I like the triples. They’re allowing me to play with my technique a bit but still get in my volume and strength work without overtaxing me. I’m only on week 5 of a 12 week program so we’ll see what I say after I’m done. I’ll test out my maxes again after I’m finished it and see if it’s effective for me. My deadlift has been stuck for a while but I think that’s mostly because I’m not eating enough to really allow my body to throw enough energy at the muscles. Having conflicting goals is not fun. I’ve decided to focus on slimming down a bit because I miss being able to fit into some of my pants and all of my skirts
I’m not brave enough to wear my bikini in the winter! We’re down to -28 degrees Celcius (-22F) before the wind chill comes into effect. I like traveling down to the US so I have some sun and warmth for bikini wearing
Wee! So, I know I haven’t been posting my workouts but I hooked up with a coach out of Winnipeg and he’s been all win. I’m stronger and faster and my conditioning is insane.
Just had a competition in Phoenix with no practice time behind me because I’m still covered in snow. Finished a solid fourth. The best part about that day was everything felt LIGHT!!! One of my throwing buddies came down and competed too and the first thing he noticed was my aggression on the finish of the throws. I’ve been lacking that for years. 10 weeks of training differently has done me a ton of good. Also set a new personal best for myself in the heavy weight for distance (28# ball and chain) with a throw of 27’8". That was my first time picking it up in 7 months. I’m so excited for the rest of the season!!
I’ll keep my throwing log going as much as I can this summer. Hope to get to a few more competitions in the States if I can. New throwing goals, too:
Braemar (12+# stone): 25’
Open (8.5+# stone): 30’
Light weight for distance (14#): 60’
Heavy weight (28#): 30’
Light hammer (12#): 80’
Heavy hammer (16#): 60’
Weight over bar (28#): 13’ - at least 12’ consistently. 13’ is my stretch goal.
Caber - consistent turns
Sheaf (10# bag): 20’
For reference, my numbers from Phoenix were:
Braemar (they said 16# stone… don’t believe them): 19’9"
Open (11#… yet again, don’t believe them): 25’2.5"
LWFD: 50’3"
HWFD: 27’8"
LH: 68’1"
HH: 50’
WOB: 11’
Caber - no turn… More practice required!!!
Sheaf: didn’t throw it at this game. 19’ was my max throw last year.
I’ve graduated to full body weight dips! Woot woot!
The snow is finally receding and the ground is dry enough I’ll be able to start throwing Taking lots of video this year and I’ll be sure to post it up.
That’s the first time I’ve benched 100# with a full range of motion. I used to do two-board bench and got up to 115# with that.