^^^^^^ what print says! 
Nikki: The bench and the pullups are coming along. My mood is happy!
Kimba: You make me smile. I love that you think I’m the go hard or go home type. I’m not really, or maybe I am now, but for most of my life I was a just finish without hurting yourself kinda girl.
Thanks Native: I really admire your training and work ethic, so your support is much appreciated.
Veggie: I’ve recently incorporated some heavy singles into the third week of my training cycle. So, if 100 goes up super easy then, maybe I’ll have the balls to add some weight to bar to see if my 1 rep max is indeed better than that.
Cal: Hmm I guess cross fit is something for me to keep in mind. But for now, I really like 5-3-1 for strength, and running for running and gymnastics for gymnastics. At present, I don’t have the need to try to mash them together into a single athletic experience.
Aww shucks print. Thanks. And ditto to you brute.
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Training yesterday
I decided that Tues would probably work best for my new speed/track workout. My hip flexor is still hurting me, and it never fully loosened up during my 2 mile warm up. As a result, I planned for what I was expecting to be an easy workout–6 x200 x45 seconds which is the 6 min mile pace I need to hit. I only made it through 4, excuse hip flexor, and I only hit the last one in the allotted time. It was through trial and error (that pace was what!!!) that I learned that a 45 second two hundred feels like a full on sprint for me. This is not good. My mind flooded with “I used tos” and “I remember whens.” Thus, I spent my two mile cool down getting over myself. I need to embrace a beginner mentality.
DLS later. I’m having a hard time getting up for them. It’s cold here today.
Training Today: DLs and MPs (Travel plans make this a little bit of a short cycle for me; I need to compress)
DLs
135x5
155x3
175x3
190x13 (+2 pr)
BBB Dls 135x10x3; 145x10x2 (I’ve been a pussy about adding weight to my bbb sets. Sets w/ 135 are not easy for me by any means, but that doesn’t mean I’m not ready to add weight. I’ve got to face it, BBB is ALWAYS going to be hard. )
MPs
barx5
55x3
60x3
67.5x4
BBB MPs barx10x3; barx50x2 (But Yikes! I’m not ready for 5x10 with 50 here though!)
GHR BWx12x5
Prowler 50lbs x some to keep me from running.
Although my hipflexor didn’t hurt while Dling, I’m not sure I’m going to have the ability to squat because I have pain when I turn my knees and feet out. It is getting better though…so I’m hoping I’ll be good to go by Friday.
Your DLs are amazing, great PR.
And good for you on adding weight to the BBB DLs.
Despite the cold, you did a bang-up job.
[quote]Nadia Comeandeat wrote:
BBB MPs barx10x3; barx50x2 (But Yikes! I’m not ready for 5x10 with 50 here though!)
[/quote]
Fractional plates might be your best friend right here. That is my plan for someday when the bar is not a challenging MP BBB anymore.
I’m jealous of your track workout. Nice.
late to the party but lovin the action shot avi, and your rockin the PR’s girl!
13 DLs in one set. Wow. I’m not sure I even hit that many in a DL training day. My contract specifies no more than 5. Okay. I don’t really have a contract.
You are a serious repper. And I mean that in a good way.
13 DL in one set is no f-ing joke. Nice work!
Nikki: It ended up being a good training day. My body was willing even though it took awhile to get my head and heart fully in the game.
Kimba: I actually have fractional plates, and I have busted them out on bench. But, oddly I haven’t with MP. How silly of me.
Thanks Frenchie!
Snap: I guess strength endurance is my thing. And the high rep sets are really confidence building for me.
Veggie: Thanks. It’s not particularly glamourous, but as an athlete I think of myself as a mule. Stubborn, hard working. Grinding out high rep sets is expressive of that personality.
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Yesterday, after Deadlifting I did gymnastics. Hmm, I didn’t have much to give so I set myself up on a floor beam where I made up a stupid little routine. My balance and concentration are shitty. I fell off a lot.
I’m sore today. I tried to run, but I felt crappy and ended up having to walk home. My hip flexor is holding me back. Tomorrow I will see if I can squat.
Don’t rush it, you’ll slow your recovery or even make it worse. I’d book myself in to see a good sports physio.
Congrats on the deadlift PR. You are a little crazy with the high rep stuff, heh.
13 reps at 190? Very nice! Jealous.
The avi rocks! Looking strong Nadia.
And Yay for conditioning! I really enjoy doing conditioning. And I think I’m like you in that I really like to train for strength, conditioning and endurance - it makes me feel more athletic and really suits my overall fitness goals. Plus I’m a soccer player and I can see a major difference in my body (strength and aesthetics) if I’m not sprinting in some capacity. This might also explain why I’m not a fan of pulling singles - i like volume, i like to feel the burn. So shoot me.
Fuck yeah on the bench PR! Awesome.
And nice DLing bitch! 13 @ 190 is good shit!
Cal: I’m a big baby when I’m injured or sick. So, I’m taking care. I’m really not the sports physio going to type though. I’ve got an ice pack, a foam roller, a soft ball, and husband who is aka “big hands I know you’re the one.” I’m good.
Thanks Arachne, I love love me the high rep dls. They make me feel so physically capable.
Thanks Maschy. Yep, we share a love for conditioning and a desire to develop diverse athletic abilities. Sometimes I buy into the idea that having my hands in so many cookie jars is counter productive, but mostly I think that my body works best and feels best with a smorgasbord of activities.
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I sacrificed my squat workout to the god of hip flexors today. My first inclination was to push through since I’ll be taking a fair amount of time off in March. But, this mule has a strong instinct for self preservation and a low tolerance for pain. So, I’m taking it easy. I even took a nap this morning, and I hate sleeping. I guess I’m tired. Fucking body.
Fucking body, indeed! I wish we didn’t have to be so damned MODERATE all the time. Moderation sucks total and complete donkey’s balls.
Well I’m happy you didn’t squat, you would’ve been miserable with that hip flexor.
You’re not that mule-like, or else you wouldn’t have listened to your body
I don’t know what you mean about hating sleep though. Never been a problem with me.
I’m with Nikki. You don’t like sleeping?? taptap** hello?? Is this thing on?
Heh, I get what she means. I always feel that sleeping during the day is a big waste of my life - I’m a lark, so I get out of bed when I wake up and immediately turn the computer on (actually, I turn to the computer on while I’m in bed. It’s right next to it) and have a cuppa whilst catching up on the boards. Only time I want to stay in bed is if I’ve been woken prematurely (ie by my alarm when it’s still dark outside).
Kimba: Being moderate sucks, but perhaps it will keep us in the game.
Nikki and Arachne: Cal gets me. I’d rather be awake and living than asleep and well sleeping. Unfortunately, my body requires sleep. So, sleep it gets. But only sometimes.
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Training 5-3-1 BENCH + Heavy singles
I’ve been good (or lazy) and took another day off yesterday–except for handstand training and flexibility work. And still no running today. Hip flexor is improving. And I’m trying to be patient. I’d hate to waste my rest days by jumping back in to soon. I’ll probably wait to run until Tuesday. That’s about as patient as I think I can be.
Because I’m not tired, I didn’t do my normal mid cycle 5-5-5 deload.
Bench
barx10
65x5
77.5x5
87.5x3
97.5x6 (Default pr: first time repping with 97.5)
Heavy Singles: 100x1; 102.5x1 (pr); 105x1 (pr–went up a little uneven)
BBB Bench: 75x10x5
Rows: barx10; 65x10; 75x5; 85x5; 95x5; 105x5
Outstanding work on the BB rows. Wonder how much taking the extra day off helped you today? Did you feel fresher or stronger?
I mean, you gotta a pr & big numbers w/the rows.
Those are some heavy rows. I’m not even sure what I can row - I have always done DB rows to spare my lower back.
Nice benching too!