[quote]Court wrote:
O… not to mention I think your coach has little calves …[/quote]
I agree with this, yours aren’t big, his are small.
[quote]pch2 wrote:
pushmepullme wrote:
[/quote]
Now that was alpha! Good job.
Sunday’s benching was a bit of a make-up from what was planned but missed for Friday.
Warm up for benches, 12xbar, 5x95
In my shirt, I used rubber tubing to tie one of those foam yoga blocks to my chest to make a “board” about six inches high.
3x155 4x170 4x170 2x170. The shoulders have been a little sore lately, but they felt pretty good on this. The husband thought I was still pulling the bar too high on the chest, so afterwards, I did a bunch or raw reps with the bar only, concentrating on pulling the bar to the bottom of the sternum.
Band chin-ups (double red band) - 4 sets of 6
Rows 2x11x115
Rope triceps pushdowns 10x60, 2x10x72
Hammer curls: 2x10x25s
Russian Twists: 10xbar, 2x10x25 on bar
Today was hubby’s first day back in the gym since his last knee surgery. He was sore and wrecked tired afterwards, but I am so glad he is getting back to it.
FYI for the coach -
I was showing hubby how to do an overhead squat yesterday. When I went down into the squat, my right hip bone started aching like crazy. It was the front of the hip bone, where it sticks out; it wasn’t inside the joint.
It feels bruised, but there are no visible bruises. It’s the same sort of soreness I felt on Saturday, but it doesn’t hurt when I’m in the suit. So, anyway, for what it’s worth…
Very nice job on the 350 squat! I think that would pass in the USAPL for depth.
And from the strength of your recovery it looks like you might be good for a little bit more!
[quote]pushmepullme wrote:
[/quote]
Great job. I love your pre-DL dance and socks!!
Hey Ron, check it out!
Two workouts:
Total body (Wednesday? Thursday? I need to sleep):
Leg extensions 15x150, 15x160, 15x170
Leg curls 15x90, 15x100, 15x90
Adductor 2x20x150
Band side walks 2x30/side
Tried some flies - 25lbs - and my left shoulder nearly died. Trying to pull the DBs up from the extended position just really hurt on the front side of the shoulder. I switched to super light DB presses. 3x12x25.
Underhand narrow pulldowns 2x10x72 10x84
front/lateral/back raises with 10lbs 2 sets of 15 each movement. These did not bother my shoulders at all. Veird.
DB triceps extensions - 3x10x15 (light light weight)
weighted planks with 35lbs - 45 seconds, 1 minute. Silly woman talking to me during the first one - I gasped out three or four answers before I collapsed. Hehe.
Stretched shoulders and back a bunch, hung from the bar like a monkey because my workout was too conventional and no one looked at me funny.
Friday night:
Heavy squats and deadlifts. Was going to squat and bench, but as usual, no spotter. He promised to join me tomorrow. Warmed up, did deadlifts first.
5x135 all raw (suit bottoms, no belt)
3x225 all raw (suit bottoms, no belt)
3x3x300 (straps up, belt, not cinched)
3x5x135 (suit bottoms, no belt)
Squat
5x135 raw (suit bottoms, no belt)
3x205 raw (suit bottoms, no belt)
3x255 belt, straps
3x275 belt, straps, wraps
2x3x295 belt, straps, wraps
3x5x135 (suit bottoms, no belt)
My hips only hurt when I had the straps down.
After the workout I went to Wal-Mart to get me a ball to rub my shoulders and bum. I figure I need to follow Vader’s lead and become more of an SMR queen (not that Vader’s a queen, not that there’s anything wrong with that) if I expect to keep competing. The dog thinks the ball should be hers and is begging for it, see picture.
Tomorrow is middle-heavy benching. Hoping the shoulders hold up…I know they will!
Benching
Shoulders felt pretty good. Rolling them with the ball helped a lot. I’ll keep doing that.
12xbar
5x95
3x135
3x155 (shirted)
2x3x170
Quick, light, easy peasy. I love that I do triples with 170 when I failed with it as a single at my last meet. Now a couple of rest days…maybe some dog-cardio.
Walked the dog a few miles on Monday. She was glad to get out and mark the neighborhood, but is still annoyed that I won’t give her my shoulder ball.
Upper body/back:
Started with some stretching, including Ponce’s external rotations and broomstick holds. I did them with a 12lb weighted bar.
Pushups - 10 - these felt fine on the shoulder, so I went to clap pushups.
Clap pushups - my explosive power with these seems to be less than it used to be. I think I should probably do these more, assuming the shoulder doesn’t get wonky. Instead of clapping, I was flapping my hands together like a seal with undersized flippers. 7, 7, 8 I could’ve done more sets, but probably not more reps in each set.
Lat pulldowns - 3x10x96
Single arm press with 25lbs - 15, 12 (each side). Reps were limited by weaker left side.
45 degree pullups - 12, 14
Triceps pushdowns - 2x10x72. Super light weight. Makes me think El Coach is going to make me work hard later this week.
BB curls - 2x8x55
Farmer walks - 10 minutes with 45lbs in each hand. My grip went sooner on these than usual.
45 lb plate swings - on and off for 2 minutes.
Pretty nice little workout. My shoulders felt a little like they were tired, but there were no weird pains. I’m definitely going to keep up with the Ponce stretches and Vader SMR.
Looks like you know what a certain pooch wants for Christmas.
[quote]Doug Adams wrote:
Looks like you know what a certain pooch wants for Christmas.[/quote]
She got a new basketball the other day (she is a great defensive player, but can’t shoot very well) and is THRILLED.
Wednesday legs:
Walking lunges 3x10/leg holding 35 lb DBs
Plie squats 10x70 10x75 10x80
Leg extension 3x15x150
Leg curl 3x12x90
Back extensions holding 30lb DB 5 sets of 6
Hanging leg lifts 3x10
Lots of shoulder and calf stretching.
20 minutes medium intensity bike.
Benching tonight with Paula at the lifting center. Squatting and DL tomorrow morning.
Friday:
Benching with Paula. Worked up to 3x175, 1x175, 3x175
Band pullups with green bands - 5, 7, 5
Then did some lat pull downs, 3x10x100
Skullcrushers 10x40, 2x10x50
Stretched shoulders
We were both a bit sore in the shoulders so the workout was a bit short, but still solid.
Saturday:
We are working on getting me in all my equipment without a ton of warmup sets so I don’t wear myself out before my attempts.
Squat:
5x135 raw
3x225 raw
2x3x305 straps, wraps, belted
The second set of 305 felt lighter than the first set. Still very close on the depth…grrr.
Deadlift:
Reverse band deadlifts - black bands, set on the eight peg so the bar with 135 was nothing at the bottom and 135 at the top.
Warmed up with 135 and 225, then went full gear for:
3x315 (too light)
1x405 (too heavy)
3x1x365 (just right)
Squat 3x305 - second set
Reverse band DL - #3 of three at 365
Attempt reverse band DL at 405
20 minutes farmer’s walks alternating 45lb plates and 50lb dumbbells
2 minutes plate swings with the 45
10 minutes walking @ 15 degrees @ 2 mph.
Wednesday:
A light total-body workout, mainly to get the blood flowing.
20 minutes moderate on the bike.
3x10x45 DB rows
10x45 skullcrushers (right elbow felt funny)
2x10x20 DB triceps extension
DB Overhead press 2x15x30
Hammer curl 3x9x25
Good mornings 3x15x95
Incline crunches 3x12
Leg extension 3x15x150
Leg curls 3x10x90
Single leg calf raises 5x15/leg
Tonight will probably be some light cardio and significant stretching/rolling/SMR. On the leg curls, I could feel the lumps in my right thigh…
In other news, my boobs are shrinking, so that means (hopefully) that water manipulation/sweating/whatever won’t be necessary before the meet.
Saturday I go heavy with the coach…then, two more weeks until the meet!
Saturday:
Squats, worked up to 370, a 20 lb PR:
Bench, worked up to 3 singles at 200, a 10 lb PR:
Deadlift - eh, not so good. Got 340, tried 360 a few times, but couldn’t get it much past breaking it off the ground. The entire workout took just over two hours, so I was pretty beat by the time I got to deadlifting.
All together, a great workout. I totaled 910, which is almost 120 lbs more than I need as a minimum for qualifying for Nationals.
Good job on the lifts. Do you have fuzzy ball thingys on the back of your Chucks?
Great lifts. Can I tell you that I absolutely love your socks? I want hangy ball thingys on the backs of my socks!
Wow. That is really impressive. I think the guys in the back ground watching want your socks too.
When is the meet you’re preparing for and what weight class are you?
Thanks guys!
I’m in the 165s, preparing for the USAPL Colorado State Championships on December 6. If I total 793 or more (and make weight), I will be going to the USAPL Women’s Nationals in February in Miami. Right now, I could qualify in the 181s with my total, so if I don’t make weight, I should still be able to go.
I’m assuming everything goes well at the meet and I hate getting ahead of myself. Gym lifts aren’t meet lifts!
After all the comments on my socks in the “Found this Deadlift Video Funny” thread over in Strength, I knew I had to bring out the pom pom socks. Too bad I didn’t get a good PR deadlift! I think my best lifting socks are the argyle ones, but I really like how my black and white striped ones coordinate with my singlet. Decisions!