Another lift

I had a good lift today. Not much to mention about it. Here it is:

Squat - 5x45#, 4x60#, 2x80#, 3x5x92#
Press - 5x45#, 2x55#, 3x5x65#
Deadlift - 5x135#, 2x150#, 5x165#
Chin-up - 1, 1/2+1neg, 1neg

Progress

This morning's lift felt strong. I ended up making some progress on each lift, but especially squats and overhead presses. I've been here before on deadlifts, so that isn't spectacular. I think I do like the lower volume of DLs. I think they helped give me SI joint pain before. Good form is a must.

Squat - 5x45#, 3x60#, 2x75#, 3x5x90#
OH Press - 5x45#, 3x55#, 3x5x62#
Deadlift - 3x135#, 2x150#, 5x162#

Pressing more!

I thought this was as much as I've pressed, but it ends up I've been up to 65# before. For more reps, too. Oh well. I am pressing more than last time, though!

4 Sun Salutations
BB Squat - 5x45#, 3x60#, 3x75#, 3x5x87#
BB OH Press - 5x45#, 2x55#, 3x5x60#
Deadlift - 3x135#, 2x150#, 5x160#
Chin-up - 1 (right before 1st OH Press working set)

A couple days off does wonders

I felt strong today after a couple days off. I kept getting to bed late and one night I couldn't seem to get to sleep, so I slept in a few times and enjoyed the extra hour of sleep.

Today, I was back at it with a lifting session. I felt strong and in control today. Yay!

Foam rolling
Squat - 5x45#, 5x60#, 3x70#, 3x5x85#
Overhead Press - 5x45#, 1x52#, 3x5x57#
Deadlift - 5x135#, 2x145#, 5x155#
Chinup - 3/4up, 1/2up (I should move these to the start!!)

Short but sweet KB workout

Yesterday I lifted. I was dropping back on two of the moves, now I'll drop back on the third! I'm going to stick with this a while, even though I don't know if it is working well for me, yet.

Squat - 5x45#, 5x60#, 3x70#, 3x5x80#
Bench Press - 5x45#, 4x60#, 3x75#, 4x90#, 3x90#
Deadlift - 5x135#, 3x147#, 5x150# (oops, I made the 2nd weight thinking I was heading toward 160#, not 150#!)


Now, for today, a quick KB workout. The TGU portion really worked my shoulders. Great stuff.

Mobility complex
TGU - LR slow, LR 10sec at each position - 12kg
Swings 8 rounds of 30sec on/30sec off
2H 2x20 - 20kg
1H 2x (2x5R5L) - 16kg
1H 2x (5R5L3R3L2R2L) - 16kg
2H 2x20 - 20kg

Not a good lifting day

I knew the day didn't feel right going into my workout, but I chose to forge ahead. Squats felt bad. Ugh. It didn't help that accidentally put on too much weight at one stage of the squat warmup and didn't feel like removing it, essentually skipping one warmup set. Presses felt good. Deadlifts didn't feel too bad, but I stopped midway through my final set because something wasn't feeling right. I'll drop back in weight for squats and deadlifts next time.

Squat - 5x45#, 5x60#, 90# fail
OH Press - 5x45#, 3x5x55#
Deadlift - 5x135#, 3x145#, 2x155#, 3x165# stopped before 5 reps = fail

More lifting!

Sunday was this kettlebell workout:
3x LR TGU 12kg
2x (20 2H swings 20kg)
2x (2x 5L5R 1H swings 16kg)
5x 2L2R 1H swings 16kg
10x LR 1H swings 16kg
2x (20 2H swings 20kg)

Then today was this workout:
Foam rolling
Squat - 2x5x45#, 5x55#, 2x5x65#, 3x75#, 3x5x87#
Bench Press - 5x45#, 5x65#, 3x75#, 3x5x87#
Deadlift - 5x135#, 5x160#

And this morning, I found a trigger point in my back. I'm thinking of going to a masseuse to see if more can be found...

That's about it for now!

20km down!

Ooops, haven't updated in a while... again.

This past weekend, I ran the Dam to Dam 20k again with my brother. It went really well, considering we both hadn't trained for it like we should have. The longest run I had done was a 6-miler last Monday. I've been wearing my Merrell Pace Gloves and my Vibram Five Fingers exclusively for running since I got them. Of course, I haven't been running much, so that doesn't mean I've run in them a lot.

I was a bit weary, but I decided to throw caution to the wind and wear the Five Fingers for the 20k. It actually went really well. I was worried that my calves would seize up like they had done during my earlier practice runs. They actually did fine. I had zero problems with them. In fact, afterwards, it was my hip flexors and knees that were sore. That is normal for me. I had no abnormal or scary pain. Yay! We took the run easy and ended up at 2:24, which was more than a minute faster than my first D2D, even though we stopped for a bathroom break this time. My second D2D was longer due to an extended bathroom break :)  All in all, I think this speaks volumes to my current state of fitness. That I could even hold a slow pace for more than twice the distance I trained is satisfying. I'm happy.

So, today, I'm back to lifting. I created a plan for the next month or two based on Starting Strength. (I've had the 2nd edition, but recently sprang for the Kindle version of the 3rd edition. I also love his DVD companion to the book. I don't know how many times I've watched that!) I wanted to go back to the basics and focus on strength. A lot of the plans I've been doing do increase strength, but they are more focused on fat loss. This plan is pure strength. I will also make up a plan for kettlebells, which I will alternate with this. Also, I'll probably run once or twice a week when the weather is nice.

The first couple weeks have a lot of squats and deadlifts. Depending on how bored I get with this setup, I may drop the last two workouts. The idea is to do warm up sets and then three "sets across," which means to do them at the same weight. If you can't complete the three sets with good form, you drop back a bit next time (or stay the same?). If you do complete them with good form, you increase the weight next time.

June 8, 2012
Foam rolling
Back Squat - 2x5x45#, 4x65#, 2x75#, 3x5x80#
Overhead BB Press - 5x45#, 3x5x50#
Deadlift - 5x135#

I held the deadlift weight low because of an injury I got a week ago. I slammed my hand in a sliding closet door. Ouch! I bruised something deep in two of my fingers and it hurt like crazy. My grip has been affected and it is still sore when picking up heavy things, so I'm keeping the weights low until it is healed up.

That's it for now!

Squats!

I have to admit, I was dawdling this morning, not wanting to do my squat workout. In the past, I've had form issues with the squat and for some reason, I have fear of those coming back. Of course, if they do, I just correct them, but still... Anyway, I pushed through my hesitation and got started. They went fine. I did keep the weight the same on the second working set to correct some issues that were creeping in. I could tell my knees were tending to want to slide back, which probably meant my hips were rising without my shoulders rising. It wasn't horrible, but I want to do these right. My knees didn't cave in, which is what my big problem has been in the past.

For the reverse lunges, 8 reps really started to get my heart going. I kept the weight the same as what I used for most of my 6-rep lunge sets previously. I'm not going to enjoy going up to 10 then 15 reps. I'm definitely going to have to decrease the weight if I'm going to stick with the plan. The 8 reps on the leg raise also got to where I could feel it in my abs more. It's amazing what 2 more reps can do!

Mobility (Desk Jockey 1)
Squat - 5x45#, 4x60#, 4x70#, 3x80#, 2x7x90#
Reverse Lunge - 5x8x65#
Hanging Bent Leg Raise - 5x8

Working on KB stuff and squats

Yesterday, I decided to work on my shoulder strength and my finger grip strength. Last time I did a lot of 1-handed swings, I got some blisters on the base of my fingers, including one blood blister. That looks gross! The blister is gone now, but the blood is still there.

The blisters formed because my grip was not correct during the switch off between hands. I would grip it too tightly and in the process, pinch skin in between my hand and the handle.

So, I did some farmer's carries to work on finger strength. I also worked on shoulder strength with arm bars and TGUs.

Yesterday's WO:
5L5R 20# arm bar with press
TGU 20# 4L4R3L3R2L3R2L2R1L1R
5LR alternating arm bar with press 12kg
Farmer's walk with one KB using finger hook grip 16kg LRLR ~200ft (10 laps of my weight room)
2-arm swings - 16kg - 210, 10, 10
1-arm swings - 12kg - 2xladder 5L5R -> 1L1R

Today was the Beautiful Badass Simple Strength 1 Week 2 Day 3. I watched the squat section of Rippetoe's Starting Strength video during my workout. Such a good video!

Mobility using A&C Desk Jockey 1
Squat - 6x45#, 4x55#, 4x65#, 9x75#, 9x85#
Reverse Lunge - 3x6x65#, 6x70, 6x65#, 6x70#
Hanging Knee Raise - 6x6

Starting to fine tune it!

Now comes the last stage of Female Body Breakthrough.  I did the whole thing even though it was longer than I wanted it to be.  My daughter came downstairs and did some lifting.  She did some deadlifts with a little bar I have.  She wanted to do yoga, though!  I timed the rests to make sure I wasn't goofing off too much.

Fine Tune A1
1:17
Foam rolling and warm up
Plank with Alternate Arm Reach - 2x10
Complex (Deadlift, High Pull, Push Press, Reverse Lunge) - 4x8/45#
Bulgarian Split Deadlift - 5/15#ea, 3x5/20#ea
Single-Arm Dumbbell Chest Press on Swiss Ball - 5ea/30#, 3x5ea/35#
Back Squat - 5/65#, 5/75#, 2x5/80#
Chinup - 4x4/red band

A week off and still in pain

I took last week off and even got a massage on Thursday.  The massage helped my muscles relax, but the hip issue is still there. It was feeling a bit better, so I tried lifting again.  No go.  I got through my foam rolling and mobility work, but the front squats did me in.  I did manage a big PR (105#), but after that my hip was screaming and I called the workout off.  Ouch.

I did some internet self-diagnosing and my guess is my sacroiliac joint is out of whack.  I made an appointment with my doctor.  I'm hoping for a referral to a physical therapist.

Overhead Squats...

Wow, those overhead squats were very hard!
I started out doing several warm-up bodyweight OH squats with a mop stick.  Those were easy enough, so I thought I'd try the Oly bar.  Nope.  I got the Oly bar into place, but I felt very unstable.  45# was simply too much to start out with.  So, I actually put my 1" plates onto the mop stick for my overhead squats! (I'm pretty sure my former 1" bar has been discarded.  I thought I'd never need it again!  Ooops.)  I'm sure this looked ridiculous.  It worked wonderfully, though.  I was able to put a decent weight on the bar.  Next time, I will use a sturdier stick, though.  This was a cheap plastic one and I think I might have even bent it a little!

I'm going to change the way I report the landmines.  I was reporting the Oly bar + weights all in one number.  I think that is a little misleading because I'm not lifting all of the weight in a normal manner.

Show and Go, Phase 2, Week 4
1:05
Foam rolling and mobility work
Overhead squats - (warm-up 15@bodyweight w/mop stick, 5x shoulder dislocations, 5@10# on stick) 1x5@20# on stick, 2x5@25# on stick (stick weighs less than 1#)
Prone Row to External Rotation - 1x8
Feet-Elevated Scap Push-ups - 1x8
Snatch grip rack pulls - (warm-up 3@135#) 3x6@165# (tried 170#, but couldn't make it work)
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@32.5#ea
Landmines - 3x5@25# on oly bar
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Bring on week 4!

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

Squatting better!

There were a few interesting things today.  For the last, heaviest squat, I was very aware how much worse my form was than with the lighter weights.  I let my hips move forward.  I don't know if I didn't notice that before or if the "grooving" from the lighter box squats helped me realize that.  We will see going forward, I guess!

The rack pulls are still strange.  Eric recommends straps for these and I can tell why.  I tried something with my yoga strap, but didn't actually use it.  Bare hands was the best, Lynx grips didn't work well.  I might have to look into straps.

This time, I used a towel in the corner of my power rack for the Landmines and I also held on the end where the weights go rather than the grip bar.  These are an amazing core exercise.  Not easy!

Show and Go, Phase 2, Week 2
1:10
Foam rolling and mobility work
Front box squats - (60% load) 6x2@60#, 1x1@80#
Prone Row to External Rotation - 3x
Feet-Elevated Scap Push-ups - 3x
Snatch grip rack pulls - 1x6@150#, 1x6@155#, 1x6@160#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@27.5#ea
Landmines - 3x5@65#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Thanksgiving lift

What a great way to start off the day!
I am definitely thankful for my health and the health of my family.  I'm also thankful for my awesome weight equipment!!

Today's plan was a bit odd.  I forgot to do the A2 exercise.  A1 (the front box squats) had timed rests, so I didn't think to alternate in the other exercises.  Oops!  Next time.

The snatch grip rack pulls were new to me, too.  I thought I could lift as much as a regular deadlift.  Nope!  Ego checked :)  For some reason, it's harder to start the bar moving at that height (at the bottom edge of my knee cap).

Show and Go, Phase 2, Week 1
1:12

Foam rolling and mobility work
Front box squats - (55% load) 6x2@55#
Snatch grip rack pulls - 1x6@145#, 1x6@150#, 1x6@155#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@25#ea
Landmines - (warm-up 5x45#) 1x5@55#, 2x5@60#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Last week of Phase 1

I again used the box squats to help with my front squat form.  I think it helped a lot.  I managed to set a new PR for front squats.  Felt good!  I really like the speed deadlifts.  I think in the book it was mentioned that these are to "groove" the movement and I can see that.

Looking ahead to Phase 2, I see lots of new-to-me exercises.  I'll be breaking out the videos again!  I'm glad Eric made all the videos part of this package.  I'd be lost without them.  The new moves keep things interesting, though!

Show and Go, Phase 1, Week 4
~1:00
Foam rolling and mobility work
Front squats - (warm-up - 10 BW box squats, 5@45#, 3@80#) 2x3@85#, 1x3@90# (PR!) BW box squats before each set
Scapular wall slides -3x8
Speed deadlifts (65% load) - 4x2@125#
DB reverse lunges from deficit - 3x8/side@20#ea
Pallof press iso holds - 3x3/side@15# (10 secs per rep)
Split-stance kneeling adductor stretch - forward position - 2x30s/side
1-arm doorway pec stretch - 2x30s/side

Box squats galore!

After NOT getting my run in this weekend, I did get up this morning for lifting. I got a late start, but still finished.

I had some discussion recently about how to improve my squats.  So, I did several body weight box squats as a warm-up as well as before each set.  I think it helped a lot.

My left shoulder was still a little weird.  By the end of the day, that weirdness seems mostly gone, though.  Maybe I'm sleeping on it oddly and aggravating what I did to it last week?

Show and Go, Phase 1, Week 3
1:13
Foam rolling
Mobility work
Front squats - (warm-up - BW box squats, 5@45#, 3@75#) 4x3@80#, 1x3@85# (PR!) BW box squats before each set
Scapular wall slides -5x8
Speed deadlifts (60% load) - 6x2@120#
DB reverse lunges from deficit - 3x8/side@15#ea
Pallof press iso holds - 3x3/side@15#
Split-stance kneeling adductor stretch - forward position - 2x30s/side
1-arm doorway pec stretch - 2x30s/side

Ouch, my quad!

I'm on to week 2 of the first phase of Eric Cressey's Show and Go.  Today, as with last Monday, I again started off with front squats after the foam rolling and mobility work.  When I got to the deficit DB reverse lunges, my right quad really didn't want to stretch that far.  It was really tight.  So, I dropped down in weight for the last set.  Still, my right quad was complaining.  I probably should have just removed the deficit so it wouldn't be so angry at me.  We'll see if it brings soreness later.  I don't think I feel as wiped as last week.

Phase 1, Week 2
1:17
Foam rolling
Mobility work
Front squats - (warm-up 1x5@bw, 1x5@45#, 1x3@70#) 4x3@80#
Scapular wall slides - 3x8
Speed deadlifts (55% load) - 1x2@115#, 5x2@110#
DB reverse lunges with deficit - 2x8@15#ea, 1x8@10#ea
Pallof press iso holds - 3x3@15#, 10s per side per rep
Split-stance kneeling adductor stretch - forward position - 2x30s/side
1-arm doorway pec stretch - 2x30s/side

Playing with my new toys

Today, I got to break in my new toys!  I got to the basement to do Fat Loss III B5.  I am sufficiently wiped out!  After 80 squats, my legs are made of Jello.

The equipment worked out perfectly. I'm thrilled!  I liked doing the pull downs on my knees.  I find the position closer to what a chin-up or pull-up would be.  At the gym, I had to sit down unless I wanted to go around swapping bars out with other stations.

It took a total of 1:34 including 12 mintues warming up and foam rolling afterward.  According to SportTracks, I burned around 750 calories!  I think I might be more likely to warm up with this setup, since I won't be worrying if I will be the first to the power cage!

FL3B5

Warm up: 3 minutes jump rope, squats - 5@BW, 4@45#

Front squat - 1x10@55#, 3x10@60#

UH lat pulldown - 4x10@90#

Step-up - 1x10@ 25# ea hand and 6 risers, 3x10@25# ea hand and 7 risers

Dumbbell push press - 4x10@25# ea hand

Squat - 2x20@ 60#

Wide-grip lat pulldown - 2x20@ 70#

Step-up - 2x20@ 15# ea hand and 7 risers

Dumbbell shoulder press - 2x20@ 20# ea hand (last rep was not complete)

Swiss ball crunch - 2x10@ 15# on head