Hey pretty pony,
How’s your training? I love the speed break idea.
Keep posting.
lol that you posted after you said, “over and out”
I guess I just can’t stop talking? It’s just a blackbelt test makes me all giddy and stuff. 
[quote]arachne12 wrote:
Whew. First day back for squats and I’m not even posting numbers. I was weak as a kitten and my legs were trembling! But, I felt… healthy somehow. Later, I felt exhilarated for the first time in a week. That’s a normal state for me so I guess I knew what I was missing… lifting!
Anyway, I’ll hit it again tomorrow and hopefully get a decent workout in to chat about.
Over and out powerful women. :)[/quote]
We’re fine with hearing about crappy workouts too. Those are damned entertaining.
You’ll get your legs under you soon.
re-entry after the flu isn’t the most fun thing is it?
But I hear you on that on that nicely used feeling in the legs!
Workouts are progressing. I’ll have to get my butt outside though for sprints. Have done a different bag workout that I found on this site, but will try yours (alhtough not this weekend - I’m headed to Trier). That’s a Tabata protocol, right??
Thanks for the advice and support! I can’t tell you how much I appreciate it!!
11/4/09 update
Whew. Back at it for real today and still weak but I felt somehow my body was ready to grow again. I lifted at between 50 and 67% of my 1 rep max on most lifts today.
I’m back up to 108 lbs (I can’t believe I’m typing that geez). I decided to split things up between upper and lower body and lift five days a week now. I had started this journey doing full body MWF, and that was fine, but I’m going to try this now. Today it seemed to work well, as I could hit a variety of upper body exercises.
Yesterday, I sucked wind on squats, but at least I did them: 1x10 45 1x8 55, 65 2x3 75 <irritated, but ok, I’m recovering strength.
Today:
DB overhead press: 3x5 20 lbs
Chinups 1x5 bw 1x5 3, 5 lbs
Dips 3x5 bw
DB incline bench
11/4/09 update
Whew. Back at it for real today and still weak but I felt somehow my body was ready to grow again. I lifted at between 50 and 67% of my 1 rep max on most lifts today.
I’m back up to 108 lbs (I can’t believe I’m typing that geez).
I decided to split things up between upper and lower body and lift five days a week now. I had started this journey doing full body MWF, and that was fine, but I’m going to try this now. Today it seemed to work well, as I could hit a variety of upper body exercises.
Yesterday, I sucked wind on squats, but at least I did them: 1x10 45 1x8 55, 65 2x3 75 <irritated, but ok, I’m recovering strength.
Today:
DB overhead press: 3x5 20 lbs
Chinups 1x5 bw 1x5 3, 5 lbs
Dips 3x5 bw
DB incline bench 1x10 12, 15, 15 lb
DB decline bench 1x10 12, 15, 15 lb
Bench 1x8 60 2x6 65 lb
Planks 2x1 min
I have to do more ab work now. A year ago I did a boot camp with my sensei and my abs were like rocks. I kept petting them. When I was doing crunches leading up to blackblelt, I had some nice definition on the upper abs. Today, belly is pretty flat but not cut. I know, I know it’s all vanity but who cares?
Next report due tomorrow.
Happy lifting!
There is nothing whatsoever wrong with vanity. Ab vanity is better practiced during bikini season, but hey. Whatever works!
I’ll be very interested to see how your body part split goes.
How’s things?
Mim,
Good! I didn’t get to post yesterday because of thousands of tiny work crises, but I did do my lower body lifting. Still a little below max, but getting stronger and feeling good.
I’m off to actually snowboard today after last Friday’s disastrous miss! Have a great day and I’ll post later.
you survived snowboarding, I hope?!
Here i am.
The split is working out great. Since I missed Friday, I went in on Saturday. Still below my best on lower body, but clearly on the upswing.
Thursday:
BB lunge 1x5 45, 55, 65, 75 lb < these made my butt sore.
Squat 1x5 45, 55, 65, 1x4 75 lb < this seems wrong. Why should I find it easier to lunge than squat? It’s one leg vs two. On the same note, why can I do pistols but I can’t squat twice my bodyweight??
Saturday:
Deadlift 1x5 45, 95, 115, 135 3x1 155. < my back is sore today, but in an ok muscle soreness-way. Does feeling it in my back indicate I’m still using too much back, or is the back a normal part of the deadlft and the soreness is meaningless??
1 set of hipthrusts and a 1 minute plank.
Today I’ll go with renegade rows, chinups, incline and decline bench and a couple of planks.
Apparently I looked pretty good during naked hottubbing this weekend.
Cheers!
i take it snowboarding was fun…naked hottubbing the giveaway!
i have questions regarding deads as well. what defines “rack deadlifts”? i used the lame smith machine for this one day, and i distinctly felt it more in the back. which was ok, considering it was supposed to be a back/chest day. when i do RDLs or deads from the floor, i focus on using my butt and lower chain…and definitely feel it there after.
any insight on this?
if ur doing conventional bb dl’s… ur back muscles are definitely being used and therefore doms are normal. sure you don’t want pull only using ur back… legs and ass play a large role… but the target group of a dl is the erector spinae.
anyways… if ur back wasn’t rounding and you were using ur legs and hip drive… i wouldn’t worry about back doms. just enjoi em.
naked in the hottub!! nice. are you sore from snowboarding?
[quote]talenaah wrote:
i have questions regarding deads as well. what defines “rack deadlifts”? i used the lame smith machine for this one day, and i distinctly felt it more in the back. which was ok, considering it was supposed to be a back/chest day. when i do RDLs or deads from the floor, i focus on using my butt and lower chain…and definitely feel it there after.
any insight on this? [/quote]
a rack pull is basically any pull from the “rack” or a point higher than where the barbell is for a normal pull (barbell with 45’s). some people pull from above the knee to work on lockout and upper back stregth/hip drive. other’s pull from below the knee to address a weak spot or sticking point.
i think partial rom pulls like this can be really helpful and are a fun variation on the main lifts.
defecit deads are pulling the bar from a place LOWER than the normal height. so standing on a step, or using smaller plates (25’s). these are good at teaching ya to get the legs involved, hips down, and addressing weaknesses from the floor.
it’s good to mix it up and do more of the lifts that address ur weaknesses.
deja:
Thanks, I was hoping that was the case on the back/deadlift thing. It feels good, not scary sore.
I am a little sore from the snowboarding. Backs of knees and hips get it the most. The quads had all the strength I needed and more while my companion was cursing me for being in better shape than him haha. Ima go again on Sunday. I got the ColoradoPass!
[quote]arachne12 wrote:
Apparently I looked pretty good during naked hottubbing this weekend.
[/quote]
More details needed.
I am glad the split is working for you. Its good to change things up every now and again.
What happens in the nekkid hottub…
11/9/09 upper body
Renegade rows: 1x5 bw 1x5 3 lb (no pushup) 1x5 5 lb < I haven’t done these in a while. My 5RM had been 15 lb dumbbells. We’ll see how soon I can get there.
Chinups: 1x6 bw, 1x5 3, 5 lb 1x3 8 lbs < heading for the goal!
DB incline bench 1x5 12, 15, 20, 25 lbs
DB decline bench 1x5 12, 15, 20, 25 lbs < right arm needed a tiny assist on the 25s.
Tomorrow is squats and deads, yay!
[quote]nvh95 wrote:
Workouts are progressing. I’ll have to get my butt outside though for sprints. Have done a different bag workout that I found on this site, but will try yours (alhtough not this weekend - I’m headed to Trier). That’s a Tabata protocol, right??
Thanks for the advice and support! I can’t tell you how much I appreciate it!! [/quote]
Little pony,
How’s the training going? I need to hear about it!
ooooo… renegade rows… thanks for the idea for some accessory work later!
glad you’re getting back into the swing of things!
as far as single leg work vs parallel work;
when you use just one leg to complete a deadlift ROM, you’re using way more than half of the muscles in your lower body. the muscles on the side youre “not” using are still being worked, even if its just to stabilize or provide balance. one of the reasons unilateral work is so crazy… the name is so deceptive. the whole will get stronger by using unilateral work.
your experience with martial arts leads me to believe you have at least decent balance (I dont), so it doesnt surprise me that you could lunge with as much weight as you could parallel squat. (by parallel i mean 2 legs. not referring to your ROM)
**this is where i add the CBear disclaimer; If anyone smarter than I am feels the need to correct me, by all means, go right ahead. I actually have no idea what im talking about, I just learned a few multisyllabic words and im talking out of my ass.
btw.
hows my breath?