Good luck on your game Lady, kill some people lol!
[quote]FarmerOwen wrote:
Good luck on your game Lady, kill some people lol![/quote]
Not kill, but maybe maim! Thanks Farmer!
Saturday a.m.
Dead lift 10x155 8x165 6x185 4x205 2x215
Hex bar 5x6x135
S/s bb press 5x6x65
Cable rows 5x6x85
S/s lat Pulldown 5x6x85
DB flies 5x6x10lbs
S/s lat raises 5x6x10lbs
Tuesday a.m.
Squat 10x225 8x245 6x275 2x315 4x225
Zercher squats 6x95 2x6x105 2x6x115
Lunges 5x6x115
s/s push ups 5x6, feet elevated
leg curls 5x6x50
leg ext 5x6x60
Chin ups 17-3
My knee started to flare up last Wednesday, and I had it taped for the game. Then Sunday and Monday, I took it easy and did mainly arms (aside from an hour and half of roller blading the trail). After today’s squat workout, my knee is wrapped and feels incredibly weak.
Friday a.m.
clean & jerk 8x95 6x105 4x115
power clean 2x6x115 6x125
jerk 2x6x115 6x125
high pulls 2x6x105 2x6x115 6x125
single arm bicep curl 5x6x20kg
s/s tricep ext 2x6x50kg 3x6x55kg
face pulls 3x6x50kg 2x6x55kg
s/s pull overs 5x6x45lb
Weighted side crunch, pull down 3x5x50kg
s/s weighted side crunch, pull up 3x5x50kg
Saturday a.m.
Dead lift 10x225 8x245 6x265 4x275 2x295
Hex bar 2x6x155 2x6x185 6x205
s/s military press 2x6x75 2x6x85 6x95
Lat pull down 3x6x100 6x105 6x120
s/s cable rows 3x6x100 6x105 6x120
Cable lat flies 3x6x20lbs 6x25 6x20
s/s push ups 5x6
Lat raises 2x6x15lbs 2x6x17.5lbs 6x20lbs, 10x5lbs, 10x7.5lbs 10x10lbs
db lat flies 10x5lbs 10x7.5lbs 10x10lbs
db rows 2x10x20lbs, 10x25lbs
Monday a.m.
Squats 10-9-8-7x95 6-5x115 4-3x135 2-1x225
S/s KB snatch 10-9-8…1x16kg***
KB jerk 4x5x16kg***
Cable chest press 5x12.5kg 3x5x20kg***
s/s mtn climbers 4x20
cable press 4x5x17.5kg***
s/s crunches 4x10-20 reps
Stair master 7 mins
*** I was grappling on Saturday, and i rolled on my left shoulder wrong, hurting it. So everything with a (***) was just my right arm today. I can lift it, but I really can’t put too much pressure on it. Plus, I was nailed on that side yesterday at practice, so I’m sure that wasn’t helpful.
On a positive note, my last day at work was Friday 8/21 (such a relief!!), and I start my new job 9/1, so I have time to train and do whatever the hell I want for the next few days. Thursday through Sunday, I will be at the shore for roller derby workshops and a game on Saturday, so I may not be logging too much; but, I will be taking advantage of beach workouts 
Monday, 2nd workout:
KB swings 3x10x35lbs
s/s kb cleans 3x5 each side, 35lbs
theraband curls 3x10
s/s theraband high pulls 3x10 (very slowly did my left side)
lots and lots of core
Tuesday a.m.
Squat 10x225 8x245 6x275 4x315 2x385, 3x6x135 6x185 6x205 (explosive)
s/s leg raises 5x10
leg curls 3x6x60 2x6x70
leg ext 3x6x60 2x6x70
Walking lunges 3x50m
s/s 1 minute of core
Just lurking all the roller derby, grappling, OLY, amazing squatness in here. Best of luck with your new job!
[quote]Powerpuff wrote:
Just lurking all the roller derby, grappling, OLY, amazing squatness in here. Best of luck with your new job! [/quote]
Thanks for stopping in Powerpuff and for the well wishes!
Wednesday a.m.
Dead lift 5x225 5x245 5x275 5x295 1x315
s/s kb snatch 2x5x15kg, kb clean 2x5x16kg
deficit deads 10x135 8x155 6x185 4x205 2x225
s/s plate press 3x10x25lb
prowler push 2x50m with sled & 90lbs, 2x30m with sled & 140lbs
My shoulder is still bothering me, the snatches bothered it, which led me to switch to cleans. I can do some pressing, but they were done slowly. Also, I have a scrimmage tonight, another Friday, and a game Saturday; then, a double header in September, and Nationals in October. I have every intention of playing as many games as I can, and build my skating endurance along with my lifting muscle to be able to play more efficiently.
Thursday a.m.
Back squats 10-9-8…1 x135
s/s KB press 10-9-8…1 x12kg
Back squats 10-9-8…1 x95
s/s kb curl 10-9-8…1 x12kg
abs
kicks on the bag
As if me hurting my left shoulder wasn’t enough, I grated my right thumb yesterday while prepping food -___- so couldn’t do too much grabbing. Of course, I still scrimmaged last night, and kept whacking it. I haven’t taken the tape strips off it yet, I’m squeamish, so I’m almost content to not look at it for another day. YUCK. Oh well, I still have every intention of playing this weekend, screw it.
Back from my trip. Had a blast!
Friday, I went for a 18 minute run (blech running). Then:
3x10 Rev push-ups
s/s 3x10 squat thrusts
3x10 jumping jacks
s/s 3x10 calf raises
s/s 3x5 toe touches, each side
Then did a calisthenic workout on the beach, plus sprints
Saturday, instead of playing one game, I decided to play two consecutive games, scoring 58 points in the first one, and being a blocker in the second one. So much fun, so worth it. I’m really happy to know that I was able to do them both, quite well in fact. I am sore, and my shoulder does currently hurt from it, but now I know I can do it!
Monday a.m.
squat 10-9-8-7x95 6-5x135 4-3x185 2x225 1-1x275
s/s 4x5 KB cleans (with the 10-7 squats), 56lbs; 6x15 swings
Cable press 3x10x15kg
s/s mtn climbers 3x20
face pulls 5x15kg, 5x25kg, 5x35kg 5x45kg, repeat once more
Tuesday a.m.
Squats 2x5x135 2x5x175 1x225
s/s 5x5 squat thrusts
Squats 3x225 3x275 3x315
Leg press 5x290 2x5x380 5x470 5x560
leg curls 2x5x70 2x5x80 5x90
leg ext 2x5x70 2x5x80 5x90
chin ups 10-5
Was supposed to do 20 chin ups but this damn shoulder is still hurting -__-
Friday a.m.
Deads 5x5x225
s/s KB swings 5x10x32kg
deads 3x275 2x315 3x225
hex bar 5x5x135
s/s shrugs 5x5x135
Lat pull down 5x100lbs 4x5x120lbs
s/s cable rows 5x50kg 4x5x60kg
Cable flies 4x5x20lbs 3x25lbs 2x20lbs
s/s DB press: RIGHT SIDE 3x5x20 5x30 5x35, LEFT SIDE 2x5x20 2x5x12.5 5x17.5
I decided to change up the workouts due to my left shoulder, and focus more on my legs and back. I’m still doing arms, but just at different rep/set schemes. The left shoulder clicks with any sort of pressing movement above the head, and is uncomfortable during chest pressing mvmts (push-up for example). But hey, I’m injured, not dead; so I tailored the workout to meet my new goals, with a slight detour to take some pressure off my shoulder, but still get upper body lifts in.
Saturday a.m.
Squat 10-9x135 8-7x185 6-5x205 4-3x225 2x275 1xx365
Squat 10-9-8-7-6x95 5-4-3-2-1x115
Leg press 10-9-8-7x335 6-5x425 4-3x515 2x605 4x695 3x745
s/s squat jumps 10-9-8-7…1
Saturday a.m.
Squat 10-9x135 8-7x185 6-5x205 4-3x225 2x275 1x365
Squat 10-9-8-7-6x95 5-4-3-2-1x115
Leg Press 10-9-8-7-6x335 5-4x425 3x515 2x605 4x695 3x745
s/s squat jumps 10-9-8-7…1
Chin ups 13-3-3-1 (surprisingly, my shoulder didnt hurt this time)
Monday
Deads 10x135 9-8x185 7-6x205 5-4x225 3x275 2x295 1x315
RDLs 10-9-8-7-6x135
S/s cleans 5x2x135
Face pulls 10x35 9-8x40 7-6-5x45 4-3x50 2x55 1x65 with hold (all kilos)
Cable curl 10-9-8-7-6-5x15kg 4-3-2x20kg 1x25kg with hold, each arm
S/s tricep ext 10x35 kg 9-8x40kg 7-6-5x45kg 4-3x50kg 2x55kg 1x65kg and hold
Farmers walks for distance
Tuesday a.m.
Squats 2x5x175 2x5x205 1x225
s/s 5x5 squat thrusts
Squats 3x245 3x275 2x335 1x315
Leg press 2x5x425 2x5x625 5x675
leg curls 2x5x70 2x5x80 5x95
leg ext 2x5x70 2x5x80 5x95
chin ups 10-5-5
Shoulder is finally getting better, no pain on the chin ups! I’m playing to roller derby games Saturday night, so I will be scaling back this week, with no lifting on Saturday whatsoever.
Friday a.m.
Deads 2x5x135 3x5x185
s/s KB swings 5x10x32kg
deads 3x205 2x225 3x245
hex bar 5x5x135
s/s shrugs 5x5x135
Lat pull down 5x100lbs 3x5x120lbs 5x125lbs
s/s cable rows 5x50kg 3x5x60kg 5x125lbs
DB flies 2x5x20lbs 3x5x15lbs
s/s DB press: RIGHT SIDE 2x5x20 2x5x35 5x30, LEFT SIDE 5x20 2x5x15 2x10x10
Two games tomorrow, so I will not be lifting in the morning. Gotta conserve my energies
Friday a.m.
Deads 2x5x135 3x5x185
s/s KB swings 5x10x32kg
deads 3x205 2x225 3x245
hex bar 5x5x135
s/s shrugs 5x5x135
Lat pull down 5x100lbs 3x5x120lbs 5x125lbs
s/s cable rows 5x50kg 3x5x60kg 5x125lbs
DB flies 2x5x20lbs 3x5x15lbs
s/s DB press: RIGHT SIDE 2x5x20 2x5x35 5x30, LEFT SIDE 5x20 2x5x15 2x10x10
Double header tomorrow, and playing in both games, so no lifting tomorrow morning. Gotta conserve my energies.