Kettlebell Fever

I was looking around for a kettlebell routine to do and realized I had a few resources already available. So, I pulled out Kettlebell Fever today. It's a 12-workout program. I modified today and probably will continue to, since I don't like high-rep squats. Today, I also didn't leave myself enough time to do the whole program, since I was looking for programs first!

Warmup
Alt 10 halos / 10 touch the wall drill x2

Part 1
Alt 10 touch the wall drill / 5 goblet squats 12kg x3

Part 2
Alt touch the wall / goblet squats 10kg 1-> 8 (should have been 20!?! I shortened.)

Part 3
Alt towel swing 16kg / plank, swings: 10,15,20,10 planks: 1
Asked the kids to push me around on the last plank :)

I skipped the finisher of 20 goblet squats.

It looks like the next workout is the same. I'll think of something to throw in to sub for the load of goblet squats. I'll keep a lot of them, but I'm also squatting on my lifting days and don't need to overdo it.

New stuff!

Today's workout had a new exercise, the glute bridge. I could have gone a decent about heavier.
The overhead squat went better this time. I didn't get as wobbly as last time at the same weight. The bench press is a 3x5 personal best for me. It was hard to grind through those 4th and 5th reps.

Overhead squat - 5x15#, 3x25#, 3x5x35#
Bench press - 6x45#, 3x60#, 2x75#, 3x5x90#
Glute bridge - 5x45#, 5x65#, 4x85#, 3x5x95#

OH Squat Fail

I know overhead squats are a move I haven't used much in the past, but it still irks me that I failed them today. It was at only 35 pounds, too! I simply couldn't keep the bar steady over my head and when I went down into the squat, the weight became unbalanced. The first try, I ditched the bar in front of me. The second try, I got a couple reps in before my central nervous system wouldn't allow the unsteadiness to continue. I didn't ditch the bar, but I couldn't get down. I guess this is a good reason to keep up my kettlebell TGU holds. Later on, I did better with my bench press. There were some long grind reps, but I breathed through them and got them up. The power cleans, also a new-ish move, went well, too. I'm going to rewatch the Starting Strength video on these to verify that my form is good.

Overhead Squat - 5x15#, 4x25#, 1x5x35#, 1x3x35# (glad I have the 15# bar!)
Bench Press - 5x45#, 4x60#, 3x75#, 3x5x87#
Power Clean - 5x45#, 3x5x60#

Sore calves defeated!

After my run Sunday, my calves got very, very sore. I've been limping around looking silly. I could have let that keep me from lifting today, but I didn't. Surprisingly, it wasn't bad at all. Foam rolling was a no-go, but even squatting was fine.

Overhead Squat - 5x15#, 3x5x30#
Bench Press - 5x45#, 4x60#, 3x70#, 3x5x85#
Power Clean - 5x45#, 3x5x55#
Pull-up - 1 w/ red band

I guess I forgot to mention my 2.5 mile run on Sunday. I threw in a few walking parts. It was so much warmer and more humid than I like. Ugh. As said, my calves got very sore afterward. Ouch! I was wearing my VFFs. I need to run more often so I'm ready for a run I have scheduled next month!

A new lifting phase

I toyed with the idea of not starting the next phase and just keeping on what I was doing, but I decided to go ahead and start the new phase with my last workout. Today is when the differences showed up. I haven't overhead squatted in a long time and I've never really done power cleans. So, it was interesting. It's good to do something new every now and then!

Pull-up - 2x1 assisted by red band
Overhead BB squat - 3x5x15#
Bench Press - 5x45#, 5x60#, 3x5x80#
Power Clean - 2x15x15#, 3x5x45#

Done with the Base phase!

Although there was a long hiatus before the final two workouts of this phase, I'm calling it done.  I would love to do more OH squats, but I need to move on.

This workout is so darn long that I did 3 sets of the first 4 exercises and 2 sets of the last 4.  I'm not super excited about BSS at the end of a workout, anyway.  Two sets of those are enough when my rear is already blasted.

I got two SPRI Superbands in the mail yesterday.  I got the 1/2" and the 1".  They are thicker than I expected.  Pretty sturdy.  The next phase of FBB has assisted pull-ups, so I wanted to have them on hand.  (I can't yet do ~8 pull-ups!)

I don't normally do smoothies for post-workout, but I'm out of Greek yogurt.  So, some frozen mango, milk, and a scoop of my vanilla caramel swirl blended together.... yum!!

Female Body Breakthrough Base B8

1:28
Foam rolling from SnG and warm-up from FBB
Upper-Body Core Stability Russian Twist - 3x10/20# (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - (wu 5/15#) 2x10/30#, 7/35#
Lateral Raise with External Rotation - 3x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 2x10/50#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/12.5#
Bulgarian Split Squat - 2x10ea/10#ea
Split-Stance Cable Row - 2x10/50# (low pulley)

Little visitors

I had to cut today's workout a little short.  I was surprised it was taking so long, but now that I look back at the other times I did this workouts with three sets, it took a similar amount of time.  I stopped at one set of BSS and cable row, so I got most of the way through.  The outside of my right hip (TFL??) was sore through most of the workout, so I was even less motivated to finish the BSS at the end of the workout than normal!

Little visitors:
Soon after I got to the basement and turned on the light, I heard a sound and saw movement.  A little field mouse appeared from the under the door to the utility room.  He ran around for a second then scurried back under the door.  I'll have to "take care" of him later.  Toward the end of the workout, my kids made their way downstairs.  That's another sign that the workout was going longer than intended.  The kids didn't scurry away.  They stuck around until I went back upstairs!

Female Body Breakthrough Base B7
1:26 (!!?)
Foam rolling and warm-up (no jumping moves, still trying to rest my heel)
Upper-Body Core Stability Russian Twist - 3x10/25#  (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - (wu 5/15#) 10/25#, 10/30#,10/35# ( Feeling great!)
Lateral Raise with External Rotation - 1x10/15#ea, 2x10/10#ea (should do a wt in the middle)
Single-Leg, Single-Arm Romanian Deadlift - 10/45#, 2x10/50#
Split-Stance Cable Single-Arm Lat Pullover - 3x10/12.5# (focus on keeping shoulder down, arm straight)
Bulgarian Split Squat - 6/15#ea, 4/10#ea
Split-Stance Cable Row - 10/50# (low pulley)

Weekend

Saturday, I got a nice bike ride in with family and friends.  Saturday and Sunday, I also got in a lot of gardening work, too.

Sunday morning, I got to use my new aluminum Oly bar, which weighs only 15 pounds.  It is soooo much nicer to use that than what I had before, since I can hold my hands farther out.  With the narrower hold, I couldn't get my arms behind my head.  That is required to keep balance when the back angles forward on the decent.

Now, on Monday, I'm  feeling some DOMS.  Not bad, but enough to know I worked!

Female Body Breakthrough Base B6
Foam rolling and warm-up (no jumping moves, still trying to rest my heel)
Upper-Body Core Stability Russian Twist - 3x10/25#  (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - 10/15#, 10/20#,10/25# (Yay for new bar!  Almost lost balance during one rep in 2nd set.)
Lateral Raise with External Rotation - 3x10/10#ea (maybe ready to go back up in weight, maybe not all the way to 15#?)
Single-Leg, Single-Arm Romanian Deadlift - 10/45#, 2x10/50#
Split-Stance Cable Single-Arm Lat Pullover - 3x10/12.5# (focus on keeping shoulder down, arm straight)
Bulgarian Split Squat - 3x10/10# each hand (proably ready to increase)
Split-Stance Cable Row - 3x10/50#

Strong!

I'm very glad I took the last few weeks to take a step back and focus on form.  The workouts didn't seem very demanding overall, but I could tell I needed the form improvements.  I'm definitely more stabile during the unilateral exercises.  This week, I've started doing three sets of each exercise, so the work has been ramping up.  I definitely feel it.  It feels goooooood!

I'm seriously considering springing for a lightweight Oly bar.  The bar I'm using for overhead squats right now is too short, so I can't get my arms back far enough.  So, I either have to bend my elbows (bad) or hold the bar too far forward (bad) which I can only do with light weights, anyway.  Both ways are bad form and I hate that I am using bad for.  There, I've talked myself into it.  It won't break the bank :)  The one I'm looking at is aluminum and only 15#.  It can handle enough to use 45# plates for lighter, full height deadlifts.  That's a plus for speed deadlifts and the like that call for lighter weights.

Female Body Breakthrough Base B5
1:20
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 3x10/25#  (feet off floor)
Prone Cobra - 3x90s
Overhead Squat - 3x10/~15# (A longer bar would be nice!)
Lateral Raise with External Rotation - 3x10/10#ea (dropped back from 15# because form wasn't good)
Single-Leg, Single-Arm Romanian Deadlift - 10/40#, 10/45#, 10/50# (much more stabile, feels strong!)
Split-Stance Cable Single-Arm Lat Pullover - 3x10/12.5# (focus on keeping shoulder down, arm straight)
Bulgarian Split Squat - 3x10/10# each hand (very hard at the end of this program!)
Split-Stance Cable Row - 3x10/50#

Good workouts, two of them!

Ok, the second wasn't anything too hard, but it was fun!

The first was FBB Base B.  This felt strong and I felt rather wiped at the end.  I've been through the rotation four times now.  I think the book says four weeks, though.  That means two more weeks.  I'm good with that.  I'd like to improve a bit more before continuing, anyway.

Female Body Breakthrough Base Workout B4
~1:03
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 10/20#, 10/25#  (feet off floor)
Prone Cobra - 2x90s
Overhead Squat - 2x10/~15# (tough toward the end)
Lateral Raise with External Rotation - 10/10#ea, 10/15#ea (very hard!)
Single-Leg, Single-Arm Romanian Deadlift - 10/30#, 10/35#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/12.5#
Bulgarian Split Squat - 2x10/10# each hand (still working on perfection of left leg before increasing)
Split-Stance Cable Row - 2x10/50#

The second "workout" was a 25 minute "Yoga for Kids" program from YogaDownload.com with my daughter.  It was fun for both of us.  Of course, it wasn't as demanding as the programs I normally do, but being able to share yoga with my daughter was wonderful!

Monday's workout

No, I wasn't a slacker.  I got my workout in.  I just didn't have time to post it!

Female Body Breakthrough Base Workout B3
~1:05
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 10/15#, 10/20#  (feet off floor)
Prone Cobra - 2x90s
Overhead Squat - 10/~10#, 10/~15# (don't know how much the little bar weighs... not much)
Lateral Raise with External Rotation - 2x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 10/20#, 10/25#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/12.5#
Bulgarian Split Squat - 2x10/10# each hand
Split-Stance Cable Row - 10/40#, 10/40#

Lots o' bunnies

10 of them!
I got in my 30 minute run this morning.  No music.  Rather slow.  It was only 49F and somewhat windy (~12mph) and I was slightly underdressed.  I wore shorts and a lightweight wicking T-shirt.  By the end, I wished I had listened to music because the earbuds keep the wind out of my ears.  Otherwise, it was a good run.  I need to pick up the pace, though!

My adductors were rather sore this morning.  I think that might be thanks to the overhead squats yesterday.  I think my adductors tend to be tight and squatting stretches them.

Base B again

Not much to say.  Good workout.  I didn't feel as strong as normal, but that happens!  The left side of the BSS is definitely my weak side.  No surprise there.  I started adding a tiny bit of weight to the OH squat. 

Female Body Breakthrough Base Workout B
~1:10
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 2x10/15# (feet off floor)
Prone Cobra - 2x90s
Overhead Squat - 10/BW, 10/~5#
Lateral Raise with External Rotation - 2x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 10/15#, 10/20#
Split-Stance Cable Single-Arm Lat Pullover - 10/10#, 10/12.5#
Bulgarian Split Squat - 2x10/10# each hand
Split-Stance Cable Row - 10/35#, 10/37.5#

FBB Base B

Another great workout this morning.  The single leg work is doing me good.

Female Body Breakthrough Base Workout B
1:04
Foam rolling and warm-up
Upper-Body Core Stability Russian Twist - 10/10#, 10/15#
Prone Cobra - 2x90s
Overhead Squat - 2x10/BW (will keep these at BW while my imbalance remains)
Lateral Raise with External Rotation - 2x10/10#ea
Single-Leg, Single-Arm Romanian Deadlift - 2x10/10#
Split-Stance Cable Single-Arm Lat Pullover - 2x10/10#
Bulgarian Split Squat - 2x10/BW
Split-Stance Cable Row - 2x10/30#

Need to set new goals!

This weekend, I met with several other gals who enjoy weightlifting.  It was a blast.  I don't know if it was the peer pressure or what, but I mostly made two of my goals for the year.  I wanted to be able to complete multiple chin-ups and one pull-up from a dead hang.  I did two chin-ups (mostly) and one pull-up (mostly).  I say mostly because I would like to get a tad more height on them before I call them done.  But, I never thought I could even get that close this early!  I might even make the height I want by the end of the month.  Wow!

This morning, I got my lift in that was scheduled for yesterday.  I realized that, for the last couple weeks, I had performed the wrong number of sets for the barbell lunges.  Oh, well.  I did the correct number of sets this time, which is the same number of sets that I did the other weeks.  It amazes me that I could get it wrong three times in a row!

Show and Go, Phase 3, Week 4
~1:13
Foam rolling and mobility
Barbell OH squat - (warm-up 3 @BW, 3 @10#), 6 @20#, 2x6 @25# (using the junior bar instead of the broomstick... not wide enough!)
Quadruped chin tucks - 3x5
Barbell forward lunge - (warm-up 3/side @BW, 3/side @45#, 3/side @65#) 3x6/side @80#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 2x8/side @45#
Cable woodchops - mostly chest height - 2x8/side @40#
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side

Update:  I actually found the goals I had stated back in December.  I think there is still plenty of work left to do on my other goals, so I'll just focus on those rather than make new ones!

Still no Oly bar overhead

Overhead squats were on the menu today.  I went up  5 pounds, but could make the 45# Oly bar.  I could get the bar up, no problem.  But, I was too wobbly to actually squat.  I've heard people swoon over the difficulty of overhead squats and I know why.  It's so much more than pure strength, it's also stability.  In a big way.

I think I need to add a warm-up set for the barbell lunges.  I felt like my body wasn't ready for the movement and it wanted to know how to move before loading 75# on my back! 

Show and Go, Phase 3, Week 3
1:15
Foam rolling and mobility
Barbell OH squat - (warm-up 6 @BW, 6 @20#), 6 @25#, 6 @30#, 6 @35# (tried 40# for 1 rep)
Quadruped chin tucks - 3x5
Barbell forward lunge - 6/side @75#, 2x6/side @80# (Maybe need a warm-up set?)
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 3x8/side @45#
Cable woodchops - mostly chest height - 2x8/side @40#
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side

Figured out the overhead squats

I feel pretty silly.  I had read the tempo for the OH squats (30x0) as 30s down.  I knew it sounded odd, but couldn't figure it out otherwise.  Of course, it's really 3s down, no pause, explosive up, no pause before next rep.  Duh!!  That's what I did this morning.  This time I used a wooden broomstick.  It is better than the wimpy hollow metal one, but I still don't trust it a lot.  I'll be glad when I'm up to 45# so I can use the Oly bar!

I hit the limit of my dumbbell handles today.  45# is all they can do without making changes.  I'm thinking of hanging weights on them or trying the Oly weights on them.  Not sure how that will work.

I pulled something in my right adductor during the lunges.  I rolled it and it's feeling a bit better.  I'm sure it will be gone soon.

Show and Go, Phase 3, Week 2

1:15
Foam rolling and mobility
Barbell OH squat - (warm-up 6@BW) 6@20#, 6@25#, 6@30#
Quadruped chin tucks - 3x5
Barbell forward lunge - 6/side@70#, 6/side@75#, 6/side@80#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 8/side@42.5#, 2x8/side@45#
Cable woodchops - chest height - 8/side@35#, 8/side@40#
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side

On to Phase 3!

Considering that next week's schedule may be a little wonky, I decided to end my week off a little early and start stage 3 today.  I had been meaning to get in some circuits this past week, but fell ill.  I was too weak to do much of anything.  But, now I'm back and rarin' to go!

I'm not sure what to think about today's OH squats.  They call for the lowering to take 30 seconds.  30 seconds??  That's a long time to lower a squat.  I did maybe 15 seconds.  I'll work on improving that.  Actually, the first set, I didn't realize the tempo called out, so I did them normally.

Show and Go, Phase 3, Week 1
Foam rolling and mobility
Barbell OH squat - (warm-up 3@BW) 6@25# normal temp, 2x6@10# 30s down
Quadruped chin tucks - 3x5
Barbell forward lunge - 6/side@65#, 6/side@70#, 6/side@75#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 8/side
Cable woodchops - chest height - 8/side@30#, 2x8/side@35# (got a rope burn on my palm!  oops, should have been 2 sets)
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side (oops, did this wrong)

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