[quote]Seachel_25 wrote:
I’ve registered again to try out for the USA bobsledding team for July, so now I need to really get my sprints going. Luckily, I live near a track.[/quote]
That’s awesome! You’ve definitely got the leg power for sledding.
[quote]LiftingStrumpet wrote:
[quote]Seachel_25 wrote:
I’ve registered again to try out for the USA bobsledding team for July, so now I need to really get my sprints going. Luckily, I live near a track.[/quote]
That’s awesome! You’ve definitely got the leg power for sledding.
[/quote]
Thanks LiftingStrumpet! I’m excited to redeem my attempt last year, missed out by 7/10th of a second.
I figured it was time to do a little revamping to the workout:
Squat 5x235 4x255 3x275 2x295 1x315 1x335 (that’s a woops… PR lol)
Front squats 95x14-12-10 (as fast up as possible)
Lunges (back squat grip) 95x14-12-10
Leg press 14x335 12x425 10x515
Single leg ext 14x50 12x55 10x60
Single leg curls 14x45 12x50 10x55
Chin ups 6-6-8
I’ve been wearing my knee brace for my right knee for the past few days; it’s a weird loose feeling. Except I’m stubborn as all hell and insist on going to derby practice and the gym and doing things.
which was probably why I was called a badass chick coming out of the gym today, idk ¯_(?)_/¯
WOW Lady! You sure keep them squats pr’s coming! That’s great congratz!
Thanks Farmer!
Saturday:
deads 245x5 275x4 295x3 315x2 365xfail-fail
Hex Bar (light and explosive) 135x14 155x12 185x10
Military press 65x14-10(+2)-7(+3): I need to time to regroup and was definitely struggling, but that’s the point.
Cable row 95x14-12-10
Lat pull down 95x14-12-10
Delt lat flies 20x14-12-10
Push ups 14-12-10, feet inclined
Definitely sucking air by the end of it. Working on explosiveness and strength, because I’m greedy and want the best of both worlds. Also, I don’t think my body can handle a heavy squat and a heavy deadlift the next day… but I’ll fix that.
This evening,
Walk to track
6x50m sprints
3x25m sprints
Walk home
Good luck with bobsled tryouts! That’s awesome!! 
[quote]Babypowerlifter wrote:
Good luck with bobsled tryouts! That’s awesome!! :)[/quote]
Thank you!!
Sunday was rough on my body… well a little more than usual. After doing 5 squat thrusts, 25 flutter kicks, and 125 situps, followed by 5 minutes of plank (all with skates on), we scrimmaged and I got knocked in the head falling, so my neck is a bit sore and stiff.
I didn’t make it to the gym this morning, since I felt like my body needed a bit of a break. But I did manage 10 mins of kettlebell swings, cleans, BW toe touches, sliding lunges, etc.
Clean Jerk 3x5x115
Power Clean 3x135 3x145 2x155 (rep PR!) 1x145 [this was supposed to be 3x3, but I was fatigue and didn’t want to try and then hurt myself, they’re just power cleans)
Jerks 3x3x135
High Pulls 3x8x95
Single Arm bicep curls 14x17.5kg 12x12.5kg 10x10kg
Tricep Ext 45kg x14-12-10
Dips 10 @ BW, 10 10lb, 10 15lbs, 7 20lbs, 7 25lbs, 3-3 45lbs, 4 @ BW
Squat 5x245 4x275 3x295 2x315 1x335 1-1x340 (PR again lol, I almost can’t take this seriously)
Front squats 135x14-12-10 (oh jeez, and i was wondering why it felt heavy -__-)
Lunges (back squat grip) 95x14-12-10
Leg press 14x355 12x445 10x535
Single leg ext 14x55 12x60 10x70
Single leg curls 14x50 12x60 10x70
Chin ups 8-8-5
WOOT WOOT MORE PR’S! Keep riding that pr wave surfer Seachel!
[quote]FarmerOwen wrote:
WOOT WOOT MORE PR’S! Keep riding that pr wave surfer Seachel![/quote]
Man, I’m trying but squatting heavy is taking away from my dead lifts. I love both of them so much, but I guess it can’t be an open relationship 
deads 245x5 275x4 295x3 315x1 225x2
Hex Bar (light and explosive) 135x14 155x12 185x10
Military press 65x14-12-10
Cable row 95x14-12-10
Lat pull down 95x14-12-10
Delt lat flies 20x14-12-10
Push ups 14-12-10, feet inclined
Not too bad with the sucking air this time around, but holy effing cow, my body. I felt fine, maybe a little fatigued, until I went for the first set of deads, and NOPE. It took herculean effort just to move 245 lbs today; what should be easy was definitely not. As much as I love deads, they’re not exactly applicable to my try-outs, so I know shouldn’t be too peeved about it, but I am.
(internal voice: build a bridge, Shells, and get the eff over it)
Sunday
Skate practice, approximately 75 minutes of active skating
Walk to Track, then 20 mins:
Warm up drills
3 practice starts
5x50m sprints
3 practice starts
cool down drills
Walk home
Morning:
100x KB swings @ 35lbs
100 BW squats
100x KB swings @ 55lbs
Afternoon:
Clean Jerk 3x5x115
Power Clean 3x135 3x145 2x155 1x145
Jerks 3x3x135
High Pulls 3x8x105
Single Arm bicep curls 14x17.5kg 12x15kg 10x12.5kg
Tricep Ext 45kg x14-12-10
Dips 50 @ BW
Face pulls 14x15kg 12x17.5kg 10x25kg
core
Post gym:
13 minutes of practicing starts, which I sorely need a coach for :-/
Before workout review, let’s back it up to Wednesday. I come home from work, do about 10 mins of KB swings and stuff, then go to practice and kill the workout and then some.
Thursday, come home from a bull shit day at work, 25 mins with KB, ankle weights, annnnnd calf raises. Like a ridiculous amount that led to me being mildly amused by how sore my calves actually are today (Friday).
So now, today:
Squat 5x245 4x275 3x295 2x315 2x345 2x350 (I don’t know what to do with myself at this point, I know it’s gonna kill my dead lift temporarily, but I need squats for try-outs much much more than deads)
Zercher squats 95x10 95x12 95x6
Front squats 95x8 (to finish up the zercher’s)
Lunges (back squat grip) 95x14-12-10
Leg press 245x25-10-15
Single leg ext 14x55 12x65 10x75
Single leg curls 14x55 12x60 10x70
Chin ups 10-6-4
AHHHH it hurts so goooooodddd (i’m gonna hate myself tomorrow lol)
deads 225x5 245x4 255x3 275x2 295x1
Hex Bar (light and explosive) 135x14 165x12 195x10
Military press 65x14-12 70x10
Cable row 95x14-12 100x10
Lat pull down 95x14-12 100x10
Delt lat flies 20x14-12 22.5x10
Push ups 14-12-10, feet inclined
Since the on-going pattern for post-heavy squat days was me failing heavy deadlifts, I figured, no point in pushing it past what I can currently handle. Instead, make it a little lighter, shorten the breaks, and be as explosive as I can muster; I hate the idea of my dead going down temporarily, but I keep thinking about how much stronger it’s going to be once I scale back the squats in a month and half.
Geronimo!
Sunday:
Roller derby practice, 75 mins of active skating, including a 20 minute fast pace line (“run” to “sprint”)
20 mins of off-skates practice including sprints, squats, push-ups, and thera-band exercises
Then threw some shot and discus
Monday:
Zercher squats 65x14-12-10
Box jumps, 14 jumps at BW, 6 jumps 10lbs, 3 jumps 25lbs
Prowler sprints, 4x sled 90lbs, 2x sled 100lbs, 2x sled 110lbs, 4x sled 180lbs (along with a slow mantra chant of “Don’t throw up, don’t throw up, don’t throw up…”)
Clean Jerk 2x5x115 1x5x120
Power Clean 3x135 3x145 3x135
Jerks 3x3x135
High Pulls 3x8x105
bicep curls 14x25kg 12x27.5kg 10x35kg
single arm Tricep Ext 14x15kg 12x17.5kg 10x20kg
Dips 37 @ BW, 7 x 10lbs, 7-2 x 25lbs, 2x BW
Face pulls 14x25kg 12x27.5kg 10-8-6x35kg
Farmers walks for 5 mins
Wednesday: 12 mns of KB swings and then some arms with the thera-bands, just to get a pump. And then scrimmaged!
Thursday: Kinda was feeling a little sluggish, wanted to ease up a bit on the training, so 10 mins of:
100 kb swings @ 55lbs
Theraband work- curls, high pulls, chest, lat flies
Friday, morning:
10 mins of theraband arms and delts
then afternoon:
Squat 5x245 4x275 3x295 2x315 2x355 1-1x360
Zercher squats 105x14-12-10
Lunges (back squat grip) 105x14-12-10
Single leg ext 14x55 12x65 10x75
Single leg curls 14x55 12x65 6-4x75
Chin ups 10-7-5
Landmine squats 14x70 12x75 10x80**
**Leg press was taken, and the landmine was already set up, so I figured why not.
Ow my body. My squats need to be deeper (i don’t care for ATG, they’re too deep for my knee to handle), but I can honestly say that I’m getting more to parallel as I go, so it’s working for me.