Friday a.m.
Clean jerk 54-3x105
Power Clean 3x3x125
Jerks 3x3x125
High Pulls 3x8x105
single arm bicep curls 15-14-13x15kg
s/s tricep ext 15-14-13x35kg
Face pulls 15-14-13x30kg
S/s reverse push ups 20-15-15
Where are ya’ Lady? I hope all is well.
[quote]FarmerOwen wrote:
Where are ya’ Lady? I hope all is well.[/quote]
Hi Farmer, thanks for checking in!
All is well, just toned down the training Saturday and then was in Lake Placid for Bobsled Sunday and Monday, too tired to lift Tuesday, Roller Derby Wednesday, and karate Thursday. Finally got back in the gym this morning! I did manage to train on Tuesday afternoon, but it wasn’t much since I was still pretty tired.
Back to the grind!
Friday a.m.
clean & jerk 8-6-4x95
power clean 6x95 2x6x105
jerk 6x95 2x6x105
high pulls 5x6x95
single arm bicep curl 20-15-10x12.5kg
s/s tricep ext 20-15-10x30kg
face pulls 20-15-10x30kg
s/s pull overs 20-15-10x25lbs
Now that try-outs are over, I’m waiting to hear back about the decision. I did better than last year (which was my goal), but I feel like I could’ve done more; but we’ll see what the verdict is. Anyway, back to training and getting stronger and more explosive, which roller derby has definitely helped with.
Saturday a.m.
Dead lift 10x225 8x245 6x275 2( 2)x315 2x315
Hex bar 5x6x155
s/s military press 6x65 4x6x75
Lat pull down 5x6x100
s/s DB rows 5x6x45 (cable row machine was broken)
Cable lat flies 6x15 2x6x20 2x6x15
s/s push ups 5x6
Lat raises 2x6x10 6x12.5 6x15 6x17.5 (lbs)
Saturday p.m.
Ab wheel 10-9-8…1
s/s double knee tuck 10-9-8…1 (push up position)
theraband bicep curls 4x10/each arm
KB high pulls 3x5/each arm
squats + calf raises 5xBW, 3x5x35lb KB
Monday a.m.
Press 14-12-10-8x65 6x75 4x85 2x95
s/s BB rows 14-12-10-8x65 6x75 4x85 2x95
medicine ball toss 10-9-8-7, 10lb ball
s/s chest pass, back on ground 10-9-8-7
s/s sit ups, ball over head to touching wall, 10-9-8-7
Med ball chest pass, 15-10-10, 10lb ball
s/s lat raises with ball 10-10-10
Abs
Tuesday a.m.
Squat 10x225 8x245 6x275 4x315 2x365
Zercher squats 20-15-10x95
Lunges 20-16-10x95
s/s push ups 20-16-10
leg curls 20-15-10x50
leg ext 20-15-10x50
Chin ups 10-6-4
Those squats definitely kicked my butt. And I loved it!
Friday a.m.
clean & jerk 8-6-4x95
power clean 2x6x105 6x115
jerk 2x6x105 6x115
high pulls 5x6x95
single arm bicep curl 20-15-10x12.5kg
s/s tricep ext 20-15-10x40kg
face pulls 20-15x30kg 10x35kg
s/s pull overs 20x25lbs 15-10x16kg
6 mins of farmer carries, 90lbs x100m, 45lbsx6x50m, 90lbsx150m
Friday pm.
Ab wheel roll outs 3x10
s/s knees to chest 3x10 (push-up position)
theraband bicep curl 4x10/each arm
chest press with KBx 20-15-10x35lbs, 2x10x55lbs
theraband high pulls 3x0/each arm
Saturday a.m.
Dead lift 10x225 8x245 6x275 3x315 2x225 (failed my 315)
Hex bar 2x6x155 2x6x175 6x185
s/s military press 2x6x75 3x6x85
Lat pull down 5x6x100
s/s cable rows 5x6x100
Cable lat flies 6x15 2x6x17.5 6x20 6x15
s/s Lat raises 5x6x15lb
Cable crunch 40x30lbs each side
I realize now that I forgot push-ups, but with the cable lat flies, I hurt my elbow right at the start of them. I think it’s just a strain, but it made doing the exercises difficult and uncomfortable, so skipping push-ups probably wasn’t a bad idea.
Saturday afternoon:
Roller bladed 10 miles, took just under 2 hours to do.
Sunday:
100 kb swings, 35lbs
50 kb swings, 55lbs
4x15 ab wheel roll outs
4x10 theraband high pulls/each side
Monday a.m.
BB press 16-14-12-10x65, 8x75 6x85 4x95 2x105
s/s BB rows 16-14-12-10x65, 8x75 6x85 4x95 2x105
Med ball press and toss 3x10
s/s close grip bench 3x10x65
med ball twist then chest pass 3x10
s/s regular grip bench 3x5x85
Tuesday a.m.
Squat 10x225 8x245 6x275 4x315 2x385
Zercher squats 20-15x95 10x115
Lunges 20-16x95 10x115
s/s push ups 20-16-10
leg curls 20-15x50 10x55
leg ext 20-15x55 10x60
Chin ups 10-6-4
Oh my legs are all shakey and wobbly and it’s great!
clean & jerk 8-6x95 4x105
power clean 2x6x105 6x115
jerk 2x6x105 6x95
high pulls 2x6x95 2x6x105 6x115
single arm bicep curl 20-15x12.5kg 10x15kg
s/s tricep ext 20-15x30kg 10x35kg
face pulls 20-15x32.5kg 10x37.5kg
s/s pull overs 20-15x16kg, 10x45lbs
side crunches with weight, 2x5x40kg, 8-3x45kg/each
P.m.
circuit, 5x
5x ab wheel
10x 35lb KB press
5x knees to chest
2x10 theraband high pulls
s/s 2x10 knees to chest
2x10 ab wheel to the side
Saturday a.m.
Dead lift 10x225 8x245 6x275 4x295 2x315
Hex bar 2x6x155 2x6x175 6x195
s/s military press 2x6x75 2x6x85 6x95
Lat pull down 5x6x100
s/s cable rows 5x6x100
Cable lat flies 6x15 2x6x17.5 6x20 6x15
s/s push ups 5x6
Lat raises 2x6x15lbs 2x6x17.5lbs 6x20lbs
Tuesday a.m.
Squat 10x225 8x255 6x285 4x325 2x385
Zercher squats 20x95 15x105 10x115
Lunges 6x95 5x105 4x115/each side
s/s push ups 12-10-8
leg curls 3x6x60lb 2x6x70lb
leg ext 6x60 4x6x70
Chin ups 12-8
Friday a.m.
clean & jerk 8x95 6-4x105
power clean 6x105 2x6x115
jerk 6x105 2x6x115
high pulls 3x6x105 2x6x115
single arm bicep curl 5x6x20kg
s/s tricep ext 6x40kg 6x45kg 2x6x50kg 6x52.5kg
face pulls 6x40kg 6x45kg 2x6x50kg 6x52.5kg
s/s pull overs 2x6x16kg 3x6x45lb
P.m.
theraband bicep curl 3x10/each side
s/s theraband high pulls 3x5/each side
theraband press 3x5/each side
s/s KB press 3x5x55lbs
s/s KB swing 3x15x55lbs
Ab wheel roll out (forward, left right) 8 sets
theraband row 3x5/each side (adding more tension with each set)
Saturday a.m.
Dead lift 10x225 8x245 6x275 4x295 2x315
Hex bar 3x6x175 6x195 6x225
s/s military press 3x6x75 6x85 6x95
Lat pull down 2x6x100 2x6x110 6x120
s/s cable rows 2x6x100 2x6x110 6x120
Cable lat flies 5x6x20
s/s push ups 5x6
Lat raises 2x6x15lbs 2x6x17.5lbs 6x20lbs
Sunday circuit 6x (after roller derby practice):
10 skiers
5 diamond push-ups
10 BW squats
5 clap push ups
6 split squats w/ jump
Sprint 25m
Tuesday a.m.
Squat 10x225 8x255 6x285 4x325 2x385
Zercher squats 6x115 2x6x135 2x6x155
Lunges 2x6x115 2x6x135 6x155
s/s push ups 5x6, feet elevated
leg curls 2x6x60lb 3x6x70lb
leg ext 6x60 4x6x70
Chin ups 12-5-3
Monday, I decided to try the 8 minutes of squats and push-ups (8 Minutes to Awesome), and will be trying to incorporate it, at least on my non-lifting days, if not more often. I want to get back up to high volume push-ups, and I have some body weight goals that I want to meet, along with just being an awesome roller derby girl and all. Plus, I really pushed to go heavy today, since Friday and Saturday I will be scaling back for another derby game Saturday evening (so excited!!).
Friday a.m.
clean & jerk 8x95 6-4x105
power clean 3x6x105
jerk 3x6x105
high pulls 5x6x105
single arm bicep curl 2x17.5kg 3x6x20kg
s/s tricep ext 6x40kg 2x6x45kg 6x50kg 6x55kg
face pulls 6x40kg 6x45kg 2x6x50kg 6x55kg
s/s pull overs 5x6x45lb
Derby game tomorrow, so I lightened up my main lifts just a bit today, but I definitely will be scaling back on deadlift tomorrow.
Happy Friday!
Friday p.m.
Walked to gym (18 mins)
Bb press 25xBar 3x10x95
S/s Bb rows 25xBar 3x10x95
Decline bench 3x5x95, 2x3x115
Incline bench 10-8-6x95
Cable pull side abs 3x5x45kg/each
Cable abs (chop) 4x5/each increasing weight each set
Walk the long way home (31 mins)