Next week this day of the week has overhead squats. I've never done them before, but I'm excited to try them. I'm sure I'll have to go very light. I don't even know if the bar is light enough! I guess I'll start with a broom.
Today's workout went well. The skin on one of my hands is split between the pads of my index finger and middle finger. This wasn't too bad, but it did make itself known. The snatch grip on the rack pulls didn't make it any happier, but I got through them. The landmines are still interesting, but feel productive.
Show and Go, Phase 2, Week 3
1:07
Foam rolling and mobility work
Front box squats - (65% load) 8x2@65#
Prone Row to External Rotation - 3x
Feet-Elevated Scap Push-ups - 3x
Snatch grip rack pulls - 1x6@160#, 1x6@165#, 1x6@170#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@30#ea
Landmines - 1x5@65#,2x5@67.5#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2
Showing posts with label Body Weight Matrix. Show all posts
Showing posts with label Body Weight Matrix. Show all posts
Thursday, December 9, 2010
Tuesday, August 18, 2009
Starting Stage 5!
Again, I didn't want to get out of bed. While I was getting ready to head out the door, I was questioning why I wanted to do this, anyway. Not working out is much easier, at least presently. But, then I fought back and reminded myself how great I feel after lifting.
Today's workout took almost 1.5 hours! And that was even doing 3 sets of each exercise. (The book said 3 to 4 for most of them, 3 for the last two.) The timing called for 2 minute breaks between exercises. I didn't think I would be able to rest that long, but I tried. In those breaks, I read New Rules of Lifting (the original book, not for women). I actually waited the full time each time. A few times I even went over!
My lifts:
1 arm db snatch - 2sets @ 25#, 1set at 30# - I had to backtrack so I could get the hang of these again. I ended up at 35# in Stage 3.
db 1-leg Rom. deadlift - 2sets @ 35# ea hand, 1set @ 40#ea hand
barbell bentover row - 3sets @ 90#
db single arm overhead squat - 1set at 15#/30#, 2sets @ 12#/25# - I decreased the weight to improve my squat form and get deeper.
db incline bench press - 4sets @ 30# ea hand - It was hard to get that weight overhead! 30deg on the bench
plank - 3sets of 2 minutes
rev woodchop - 3 sets @ 41# pulled (82# on cable)
body weight matrix - 4:41, wait 9:22, 5:12
This was the first time for the bwm since I started physical therapy. I think I'll ice today just in case! My time definitely went down. My legs are now equivalent to spaghetti.
Yay for me for getting back to the gym after a couple weeks off. I'm going to be sore! I was sore this morning when I got up from the running yesterday.
Today's workout took almost 1.5 hours! And that was even doing 3 sets of each exercise. (The book said 3 to 4 for most of them, 3 for the last two.) The timing called for 2 minute breaks between exercises. I didn't think I would be able to rest that long, but I tried. In those breaks, I read New Rules of Lifting (the original book, not for women). I actually waited the full time each time. A few times I even went over!
My lifts:
1 arm db snatch - 2sets @ 25#, 1set at 30# - I had to backtrack so I could get the hang of these again. I ended up at 35# in Stage 3.
db 1-leg Rom. deadlift - 2sets @ 35# ea hand, 1set @ 40#ea hand
barbell bentover row - 3sets @ 90#
db single arm overhead squat - 1set at 15#/30#, 2sets @ 12#/25# - I decreased the weight to improve my squat form and get deeper.
db incline bench press - 4sets @ 30# ea hand - It was hard to get that weight overhead! 30deg on the bench
plank - 3sets of 2 minutes
rev woodchop - 3 sets @ 41# pulled (82# on cable)
body weight matrix - 4:41, wait 9:22, 5:12
This was the first time for the bwm since I started physical therapy. I think I'll ice today just in case! My time definitely went down. My legs are now equivalent to spaghetti.
Yay for me for getting back to the gym after a couple weeks off. I'm going to be sore! I was sore this morning when I got up from the running yesterday.
Tuesday, May 26, 2009
Holy Body Weight Matrix, Batman!
After talking myself out of running yesterday, I wasn't going to take "NO" for an answer this morning. When the alarm rang at 4:10 this morning, I was sure protesting, though. I told myself I would soooo regret it if I didn't go do it, though.
Today was Stage 3 workout A1 of the New Rules of Lifting for Women. Wow.
Most of the workouts were new, so I had some adjusting to do. Balancing was in full force today. The single arm overhead squats were much harder than I had expected. That arm overhead changes things so much.
The real killers were the three (!!) sets of 90 second (!!!) planks and then the dreaded Body Weight Matrix (BWM). In case you don't know, you time yourself doing 24 squats plus 12 stationary lunges on each leg (alternating legs as you go) then 12 jumping lunges each leg (alternating again) THEN 24 (!!!) jumping squats. (HOLY COW!) THEN you wait twice as long as it took you and you REPEAT THAT!!! I finished the first set in 4:13. That meant waiting 8:26. That was a loooong wait, but I did it, knowing how difficult the second round was going to be. Before I started the 24 squat jumps, it hit me that I was going to have to repeat all of this. Not a happy thought. The second round was over in 4:08. I kept telling myself that it was almost over and I didn't need to hold back for anything. My legs were jelly when I was done. My right leg started getting stiff afterward, but things calmed down enough to drive home.
After I was at the gym a while, a guy came into the weight area and was using the Smith machine and some of the cable machines like the leg press. He looked pretty fit, so it was interesting that he was using those things. He was hacking and coughing the whole time, so I was glad he was using those machines and not the freeweights, so we didn't share any equipment! My kids give me enough sicknesses, I don't need them from the gym, too.
I wore my Garmin and my HRM, but I'm not sure how to use the HRM recording. I'd like to see that graphed even without the GPS data. I can't figure out how to extract that data, or if I even can. I turned off the GPS since I was inside. It was nicer to have the stopwatch to time rests and the planks and the BWM.
Edit: Figured it out. Here is my HR for the workout... notice the to large hills towards the end. That's the BWM!! This image is courtesy SportTracks.
Today was Stage 3 workout A1 of the New Rules of Lifting for Women. Wow.
Most of the workouts were new, so I had some adjusting to do. Balancing was in full force today. The single arm overhead squats were much harder than I had expected. That arm overhead changes things so much.
The real killers were the three (!!) sets of 90 second (!!!) planks and then the dreaded Body Weight Matrix (BWM). In case you don't know, you time yourself doing 24 squats plus 12 stationary lunges on each leg (alternating legs as you go) then 12 jumping lunges each leg (alternating again) THEN 24 (!!!) jumping squats. (HOLY COW!) THEN you wait twice as long as it took you and you REPEAT THAT!!! I finished the first set in 4:13. That meant waiting 8:26. That was a loooong wait, but I did it, knowing how difficult the second round was going to be. Before I started the 24 squat jumps, it hit me that I was going to have to repeat all of this. Not a happy thought. The second round was over in 4:08. I kept telling myself that it was almost over and I didn't need to hold back for anything. My legs were jelly when I was done. My right leg started getting stiff afterward, but things calmed down enough to drive home.
After I was at the gym a while, a guy came into the weight area and was using the Smith machine and some of the cable machines like the leg press. He looked pretty fit, so it was interesting that he was using those things. He was hacking and coughing the whole time, so I was glad he was using those machines and not the freeweights, so we didn't share any equipment! My kids give me enough sicknesses, I don't need them from the gym, too.
I wore my Garmin and my HRM, but I'm not sure how to use the HRM recording. I'd like to see that graphed even without the GPS data. I can't figure out how to extract that data, or if I even can. I turned off the GPS since I was inside. It was nicer to have the stopwatch to time rests and the planks and the BWM.
Edit: Figured it out. Here is my HR for the workout... notice the to large hills towards the end. That's the BWM!! This image is courtesy SportTracks.
Heart rate info vs. time
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