Last night I made albondigas! A soup from my childhood. It was so delishes that I had to post. The warrior diet (modified) is bringing out my inner chef!
In other news, I went to the Dr. this morning for a follow-up appt. The nurse who took my blood pressure mentioned how fantastic my blood pressure was. I wasn’t surprised that mine was good, but I was surprised that it was uncommon for a 30 year old to have excellent blood pressure. Something is seriously wrong here.
Also many thanks for the soap box rant! I’m in the beginner intermediate stage - so your view on that helps me remain calm about less than stellar workouts.
And i’m def with your coach on learning to drop the bar - both in front and behind, OR just ingrain in your head that during Oly practice its not worth it to “save” a lift. Just fucking drop that shiz! I was out 6 weeks from a shoulder sprain, and FYI I was only snatching like, 30kgs…so yeah.
Nice PR!! Definitely worth relishing! Good work woman.
albondigas?! Sos latina? Looks delicious!
stopped by to check out your snatch.
and i approve!!
lulz to you scaring that guy in the gym… theres times i wanna bring a mini-airhorn with me everywhere so i can just pop off a few blasts to make my point. 
i should do that…
beastly training and awesome food!
-Alexus, Yeah I’m definitely learning the slow and steady way. I’m not really worried about adding weight quickly. I know that I’m strong, so there’s no need to injure myself to prove it! Plus the guy coaching me has oly lifted competitively for years and puts form above all else. On Tuesday, he said we could go up in weight if I did two perfect doubles with the bar. I knocked that out, but when we added weight I started over thinking it and not dropping under the bar.
-Masch, I’m really glad that the soap box rant has been helpful to you too. I so wish I would have heard it when I was at that point in my training. Lifting shouldn’t be an added stress, but a fun stress releaser. Definitely hoping that my “drop the fucking weight” training has paid off and spared me a shoulder dislocation. It is a real struggle to overide the unconscious reaction to keep the weight from crashing to the floor. Yes, I am half hispanic, although I don’t look hispanic to most people. Unfortunately due to divorces and moves, I have been fairly disconnected from my hispanic roots. I still love the food though! Sorry to hear about your knee. I am sending you vibes of quick recovery.
-CBear, Thanks for stopping by to take a peak at my snatch (this will never get old). Air horn… that’s not a bad idea. I bet I would be able to take a good 30 minutes off my training time.
[quote]sbmart2 wrote:
the guy freaked out and physically jumped back. It was priceless. He then looked at me like I was crazy. I smiled and told him to watch out because I was planning on doing it again. He left promptly.
[/quote]
and you cook too! 
congrats on the PR.
[quote]sbmart2 wrote:
It took everything in me to get through last night’s workout. Tuesday was so good, it was inevitable that the next day in would SUCK! A few years ago this would have pissed me off. The longer I lift, I’ve realized that it’s all a part of the game. On days like this, it’s best to lower the weights and just give 80% so that you’ll be ready to rock it out the next time around. If you try to push through days like this, it just leaves you more and more spent as the weeks go on. It’s best to just chill out and realize that one workout doesn’t define your overall strength.
That’s my little soap box moment for all of you beginning intermediate lifters! I say beginning intermediate because it’s the group who is most susceptible to trying to push through bad workouts. Newbies usually make gains so easy, that once a beginner becomes intermediate, they freak out that their gains are slowing or stalled, so they convince themselves that they aren’t pushing hard enough. Then they burn out, never to advance to the next level.
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I appreciate this, as a 41-year-old beginner I’m just having a blast and I’m thinking more and more about progressing slowly and being careful. So not worth pushing just to get injured and have to quit. That would be tragic.
-nlmain, Thanks and yes, when my schedule permits I love to cook!
-Powerpuff, It’s funny how the world works. When I was young I had all the energy and time in the world and little wisdom and self awareness to put it to good use. Then as I got older I had less to work with but use what I have so much more wisely. I guess that’s what evens the playing field. Keep having a blast and the progress will come!
Last night’s workout was fun.
-Nice long warm-up!
-Stick work for cleans
-Cleans(The actual clean work is a little fuzzy. I was just going along with what my coach told me to do. I wasn’t really counting sets. This is how I think it went, give or take a set and rep or two).
3x3 @45lbs
2x2 @65lbs
3x1 @90lbs
2x1 @110lbs
2x0 @132lbs Was not keeping my back together.
-Hip technique from pins (very fun)
1x3 @132lbs
1x3 @152lbs
1x3 @182lbs
-Push presses (Finally learned how to do these correctly. Cues: Knees flop out keeping ass under the bar and foot balance just like clean. Elbows up, wrists back. Jab just like clean)
1x4 @45lbs
1x4 @65lbs
3x3 @85lbs PR
-Face pulls 3x8 30lbs
-kettlebell overhead press 3x8 8kg
-Overhead kettlebell walk 2x50’ with 8kg each hand
DONE!!! It was long but fun.
My training partner Molly, was interviewed by Tony Gentilcore this week. Here’s the link Blog - Tony Gentilcore
Most of it is stuff that the ladies at PW are already doing, but there may be some little new tidbits to pick up. Plus I think she’s pretty awesome, so I thought I’d share.
I’m finally getting around to logging Saturday’s workout. I’ve been too busy playing in the sun!
Snatch Work and lower body day
-Foam rolling and warm-ups
-Snatch PVC work
-Worked up to 4x2@45lbs (left elbow kept trying to bend. I think I need to roll out my shoulders better prior to snatch work).
-Snatch hip technique with jump 3x3@185lbs
-Elevated (1ft) Snatch Deadlifts to the power position 3x3@225lbs (Very awkward to deadlift with my weight shifted forward).
-Back squats in oly shoes 3x6@115lbs
-Step ups 3x6@30lb dumbbells
-rollouts 3x10
-Prowler/sled circuit for 10minutes
FINISHED!!!
I’m taking Monday, Tuesday and possibly Wednesday to deload. I find that the sunshining is a perfect excuse to ditch the gym for a few days and find something fun to do outside!
[quote]sbmart2 wrote:
I’m taking Monday, Tuesday and possibly Wednesday to deload. I find that the sunshining is a perfect excuse to ditch the gym for a few days and find something fun to do outside![/quote]
Preach It!!!
what’s your outside activity?
[quote]nlmain wrote:
[quote]sbmart2 wrote:
I’m taking Monday, Tuesday and possibly Wednesday to deload. I find that the sunshining is a perfect excuse to ditch the gym for a few days and find something fun to do outside![/quote]
Preach It!!!
what’s your outside activity?
[/quote]
I know a lot of people deload in the gym, but I prefer to take a total break about 1 every 6 to 8 weeks. Personally (I’m speaking only for myself here), deloading at the gym feels like a waste of time. I think of it as doing long division as a break from calculus. I prefer to just step away completely. It gives me a chance to loosen up a little and not be ruled by my gym schedule. Plus, I find that I hit it harder when I come back.
Here’s a little list of outdoor fun for the last few days
Sunday- Yearly canoe trip with friends.
Monday- I played on the playground with family friends! Following a 3 year old around a large castle structure for an hour is a serious workout!
Yesterday I did a little gardening
I’m thinking today may be perfect to go over to the park and shoot some hoops! We’ll see.
Thats my kind of deload…
Friday I layed on the couch, Saturday we went boating, Sunday I slept, Monday we went swimming…
right there with ya!
I play outside nearly everyday though with my daughter
that sounds like nice deload-y stuff. especially when the weather is nice.
Betty- Boating and swimming! My favorites. I love anything in the water.
Alexus-The nice weather definitely helps make deloading fun.
I think your deload makes a lot of sense and wonder if anyone’s ever done a comparison between leaving the gym for a week and doing a classical deload to see which results in more gains over the period of a year. I suppose there are a lot of factors to control for there…it probably doesn’t make much difference
Popping in to say hello. Nice log here.
I love the water too. Very jealous of your recent canoeing. I missed out on a kayaking trip on Sunday 
-Veggie, glad you stopped by. That’s a bummer about missing out on kayaking. It was such a rainy spring here that the water was really high. It turned into white water canoeing.
-Iron, I agree. That would be interesting to see but very hard to control for. I think it ultimately has to do with rejuvinating mentally and physically. Showing up to the gym to lift light weights is not mentally relaxing for me. Taking a few days to lighten my schedule helps me rejuvenate. However, I know people that have high family and work demands, where the gym is their time to relax and socialize. In that case, I totally understand deloading at the gym.
With all that being said. Deload was successful. I was on target for last night’s training session! We first worked on hang cleans to press. We worked up to 5x2 @ 40kg
I then got to learn the deadlift component of the clean. We did some jumps formdoubles from the deadlift position. I worked up to 80kg jumps.
Then we just did a few deadlifts to the power position with 90kg.
This was a killer workout and my foot balance was finally right on point!
I then got to learn the deadlift component of the clean. We did some jumps formdoubles from the deadlift position. I worked up to 80kg jumps.
Then we just did a few deadlifts to the power position with 90kg.
aargh!!!
first pull! first pull!
(sorry, i’m having a moment)
the ‘deadlift component’ is the first pull (well, from the floor to the hang position).
but apparently some coaches don’t like to call it that… hmm…
that part creates oh so very many problems for me
fun to be pulling from the floor, though
(don’t mind me having a bit of an OCD day today)
so glad that you are feeling refreshed and rejuvenated from your deload.
I like your approach to deloading. And you’re not wrong about the playground. I remember doing to an old amusement park near Liverpool (sadly it’s closed now) where they had a really awesome old helter skelter. The slide actually dumpbed you into a wooden bowl so you’d slide round and round until you lost momentum. Of course, me and my friends all piled onto it at once. We were running up and down those stairs repeatedly. It was knackering but so much fun none of us cared.
Your clean workout sounds exhausting. Nice going.
