well damn, girl, you are cleaning more than me already! i do understand that it is frustrating for you, because you have a lot more in you, though. i think i really might be the weakest person on this site…
x2 what masch said about the drop snatches. they really helped me get the hang of getting under the bar. now my problem is that i’m too fond of getting under the bar and i need to hold off a bit and finish the pull :-/
hips and chest up, jump with the chest… got it. i think those might be cues that work for me. hopefully… thanks for that.
Alexus-I am 175lbs and 5’3"! So I’m guessing I out weigh you by oh…40-50 lbs, with physics on my side when it comes to leverages. Never say you’re the weakest. I’m not only built like a tiny tank, I’ve been lifting for 7 years. At the end of the day, getting strong is a time in thing! Some of us start out with a little more to begin with, but that only takes you so far. Just keep steady and keep injuries at bay and the strength will come. Tell yourself that you have the most passion, so you have the greatest strength potential
I’m definitely going to work on the drop snatches!
I’m a little erked this week. I had this really awesome plan that I would do hot yoga 2 times a week for only one month, to fast track some flexibility. Something that my body could always use a little more of. Unlike EVERYTHING else in my life, I didn’t do any research on this decision. I just figured, yoga is yoga, and hot will equal faster results. After two classes, my knee felt messed up! And my hip hurt really bad. I’m not necessarily blaming hot yoga. It could definitely be one of those things that is good with the right instructor. However, I should have made a more careful decision. Luckily I didn’t push it, or ignore the pain. But it’s always scary when you’re dealing with fragile knees.
I took the last class on Sunday, and haven’t lifted since Saturday, so my knee and hip have gotten some time to heal. It really made my knee feel “wobbly” and it kept snapping. It has gotten much better. I’m supposed to oly lift on Thursday. If my knee feels 100% better, I will do a regular training session. If it isn’t 100% I will do a modified training session.
In other news, I played disc golf for the first time. It was quite fun and will definitely continue to be a regular off-day activity.
[quote]minimaltechno wrote:
Hmm, was the instructor advising on poses and alternative ways to get into poses?[/quote]
Not very much. He was pretty intense. I figure that since hot yoga isn’t really anything that interests me, it’s not worth the risk of injury. I’ll just keep working on loosening up my hip flexors the slow and steady way! I should have walked out after the backward bends and squating with knees pushed together. Yikes!
Ugh, I hate flaring up injuries, especially on activities that aren’t worth it. I’ve done the hot yoga and I think they basically have a script they follow–no instructors I’ve taken it from have provided alternative positions either. Some of those moves are scary on healthy knees, let alone post-surgical ones. Hope things keep feeling better, way to be smart about it.
Yeah, I really like yoga but some of the classes are way off base from what yoga should actually be. At least what I like about it. I found a list of yoga poses not to do (or at least be wary of) if you are a lifter, can’t seem to find it anymore though. But I do remember certain back twists and bends were on the no-no list. But I went to a great restorative yoga class that emphasised on hip opening that was nice, but normally I just do my own flow of poses that I’ve gathered over the years.
well… all i can say is that i’m glad i haven’t met you on the rugby field because you would probably kill me! accidentally, of course
i’m actually really glad to hear you say that getting strong is a time in thing. it should be! there is only onwards and upwards for me
i am jealous of your being built like a tiny tank, though. i would love to be a tiny tank for a day (at least). can’t imagine what that would feel like. i bet it would be pretty cool.
i’m a bit dubious about yoga…
read somewhere on this site something that made so much sense to me (i’ve been posting it all over!)
the joints are stacked alternating mobility and stability.
ankles - mobile
knees - stable
hips - mobile
lumbar - stable
thoracic - mobile
a problem with yoga can be (depending on the instructor) thinking that EVERYTHING needs to be mobilized / stretched. so things like lumbar spine twists and stuff. i’m starting to realize that i need to be very careful with my knees because my ankles are fairly immobile but they are supposed to be stable. with some of my ankle stretches i’ve noticed my knees starting to move (in ways they shouldn’t) to try and compensate for my ankles that won’t move (in ways they should).
you have a terrific mobility rehab person (so jealous of that!) does he have thoughts on the hot yoga?
Lula-It’s got to be scripted. They even have the same damn jokes!
Techno- I’m ditching the bad hot yoga. I wouldn’t mind finding some good yoga for my tight hip flexors!
GWHH-Thanks for stopping by! I’m glad you enjoyed the videos.
Alexus- I could only kill you if I caught you in 40 yards. After that, I’d gas and you would be home free! As for my build, I appreciate admiration, but not jealousy. My body and I have gone through a lot together, and I love it! But, my body has had to endure me and I’ve had to endure my body. I ran it too hard, often drank too much and overall didn’t listen well to its signals of pain, and sometimes I’m sure it wishes I showered more. With that being said, I have terrible knees. My first knee surgery was at the ripe old age of 14. As a young kid, I was referred to as husky, clothes are not made for me and no matter how much fat I lose, I always have cellulite in my legs.
Strength isn’t just a physical state. It’s also mental, carrying around what you have with your head held high. Own what you have and be proud when you push it to the limit. Trading bodies with me would not get you stronger. If you put 6 days a week in the gym on my knees, you would need surgery within the year. Then you’d be weak and FAT! I’d be sitting pretty in your body, eating tons of delicious food, training 4 days a week, slowly becoming stronger and stronger! In other words, love your body!!! It’s worth loving.
The mobility/stability is Mike’s stuff! He isn’t against yoga, just moves that promote lower back flexibility. I heard about the hot yoga thing from something I read of Dan John’s. THey are pretty tight so I thought it wouldn’t be too bad. After two classes, it’s clear that it isn’t the “good” kind. Lesson learned
Thursday nights workout:
-Nice long rolling and pre-hab
-Snatch stick work
-Hanging snatches
2x3xbar
3x2x30kg Looked awesome
0x1x40kg pulled it up to my damn eyes and just didn’t get under it!!! It’s mental. We will be working on this!
-Band resisted snatch pulls off blocks (bar at knees to start): 5x3x40kg
Ouro-I’m glad you said hi! I’m glad you liked the kb vid. THey are so stinking awesome. I’m all about embodying the center of one’s own universe. Carry on.
Betty-Hmm? I don’t recall. I really do think that yoga is like lifting. It all depends on the instructor and the poses (ie no low back bending). I just didn’t do my research on Bikram. Oh well, lesson learned. I have to admit, all my wisdom came from all of my REALLY bad decisions of young adulthood. I just hope that not everybody has to learn them the hard way. Coincidentally, Eric Cressey’s article on T-Nation today, is so perfect on these types of topics.
Yes, modified Warrior. It began as an experimental attempt to remain eating well on a schedule that would not be easy to make good food choices throughout the day. I had no intentions of using it as a fast fat loss method. I just wanted to continue a life of overall good habits while increasing strength. This is what it looks like. It took some time to get it perfect for me, but I’ve finally worked it out to suit me:
-I have a shake around noon (apx 200 cal). I try to wait about 15 hours between large meal and first meal on the following day. So if I ate earlier, I may eat before noon. It just depends.
-I will eat a second small meal pre workout (200 cal) usually something with a mix of carb, protein and fat. If I am not planning on working out, and I know that I won’t be eating my big meal until late, I may have another shake if I’m feeling ridiculously hungry.
-For my big meal, I allow myself ONE huge meal that lasts about an hour. This is where goals guide your eating window. I hope to lose fat slowly, so I make sure that I’m not eating for too terribly long. Again, if stuff comes up and I eat for longer than an hour, I’m not hard on myself.
Here is what I’ve found, in no particular order:
I love it
After the first couple weeks, not eating during the day (minus 1 shake around noon and a 200 cal pre-workout meal on training days) is not a big deal. I will say that I tapered down to 1 meal after starting out with 2. Although if I’m REALLY uncomfortably hungry I will still have 2 meals. This is very rare though.
I’m SLOWLY getting leaner! So I’m heading towards my goals.
I love being able to make elegant meals at night. For some reason, I’ve started cooking more. Although, I don’t worry about the calories in what I cook, I don’t eat crappy food. I am not a miser when it comes to butter and oil, but I don’t eat much bread.
I actually have more time to do things other than eat.
My training is better than ever.
My energy levels are SOOOO great. I usually don’t get an afternoon crash.
It doesn’t really interfere with my social life, because I can eat at night.
If I’m truly craving something, I just have it within my 1 hour eating window.
Eating a little junk food now and then, doesn’t make me feel like I’ve sabotaged myself.
So that’s about it. I think it is great because I can stick with it. I don’t think it’s magic. I really enjoy the simplicity and how I feel overall. Let me know if you have any further questions or thoughts. I wouldn’t necessarily suggest it to everyone but I like it for myself!
I decided to do a home workout yesterday. My training partner is on vacation until the end of July, and my Oly coach doesn’t come on Mondays, so it didn’t seem necessary to truck it all the way over to the gym.
Yesterday’s Home Workout:
Nice long warm up!
Band assisted chins: 3x5 These felt great.
push-ups 3x8 Chest out, abs and ass SO SO tight
scaptions 3x10
external rotation on knee 3x10
I wanted to make it short and sweet because I have a doozy of a day today! I promised my little brother (Not so little in real life. He is 20 years old 5’11" with ginormous man shoulders. But I’ve got him convinced that I’m still stronger than him.) that I’d swim the Kentucky river with him today and swing on the rope swing out there. He as been swimming it daily since the beginning of July, so I’m just going to try to keep up! After the swimming and swinging, I have to get my ass to the gym for an Oly lifting session. I don’t want to miss it, because I will be out of town this Saturday.
How lovely, I have not been swimming in a river for years now, and the rope sounds fun like being a kid again.
Ah I forgot about Iyengar yoga, which I think is my favourite next to restorative. Again, you need a GOOD teacher but its all about proper alignment and the use of props that allow for pose modifications, even good for those with disabilities. The instructor should really go around and guide everyone instead of just everyone following them. For some reason I have found that its not really popular, but I guess it depends on where you are at.
That’s great you found a way of eating that works for you, I’m still kinda working on it.
Last night I tried the KB swings with bands. It feels a lot like pull throughs. I had to be careful because when I hit the top of the arc, the bands under my feet almost pulled me off my feet.
Techno-Hmm…If I get the yoga bug again, I’ll look into it!
Ouro- I agree they are a lot like a pull-through! I’ve never had the band slipping problem, but I have a bit more weight to hold it in place! Maybe put a plate between your legs for a little extra weight on the band.
We went to the river yesterday, but it was way too dangerous to swim across. All of the rain lately added a severe current. There were large trees rushing by. We decided that my mom couldn’t handle losing 3 of 4 children to a raging river all in one day. We did a little swimming against the current VERY close to the dock for 20 minutes or so.
I rushed home after the river experience and made tortilla soup and left it in the crockpot while I sped off to the gym.
Tuesday’s workout: Clean work
Warm-up
Stick work
3 bar foot balance drills
Hang cleans: 5x2x30kg
Pull from floor with pop (w/o racking it): 4x3x40kg
Back squat: 4x4x115lbs
Single arm row: 3x6x40lbs
Single leg RDL: 3x8x15lb dbs
[quote]minimaltechno wrote:
How lovely, I have not been swimming in a river for years now, and the rope sounds fun like being a kid again.
Ah I forgot about Iyengar yoga, which I think is my favourite next to restorative. Again, you need a GOOD teacher but its all about proper alignment and the use of props that allow for pose modifications, even good for those with disabilities. The instructor should really go around and guide everyone instead of just everyone following them. For some reason I have found that its not really popular, but I guess it depends on where you are at.
That’s great you found a way of eating that works for you, I’m still kinda working on it. [/quote]
QFT.
I’ve never tried hot yoga, but with regular yoga the quality of the instructor/studio makes such a huge difference in the experience it’s almost unreal. Also, some poses do put stress on the knees (never do those ones where you squat down with your butt sitting on your heels).
[quote]ouroboro_s wrote:
Last night I tried the KB swings with bands. It feels a lot like pull throughs. I had to be careful because when I hit the top of the arc, the bands under my feet almost pulled me off my feet.[/quote]
I did them on Monday and ran into the same problem. But I always seem to have problems when an exercise involves me standing on the band. I also have a tendency to nearly throw myself off of my feet doing swings and pull thrus. I think I’m just dangerously clumsy in the gym.
