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#

Yay for pull-ups!

After the encouragement I received from friends on my chin-up and pull-ups this past weekend, I decided to try to attempt them as much as possible when called for.  So, for this workout, I did the first rep as called for before continuing the set with cable pull-downs.  Wow!  Actual pull-ups are amazingly satisfying!  Of course, I've had my sights on them for so long, they make me a little giddy :)


Show and Go, Phase 3, Week 4
1:09
Foam rolling and mobility work
Close-Grip floor press - (warm up 3 @45#) 3 @85#, 3 @90#, 3 @95#, 2 @100# (failed 3rd rep... thank you safeties!)
Neutral grip pull-ups with Lynx grips - 4 sets of (1x neutral-grip pull-up plus 2x neutral-grip cable pull-downs @115#)
1-arm cable rotational row - 3x8/side @45#
1-arm DB bench press - 2x8/side @36.25# (hard!!)
Stir the pot -2x 6/direction on toes
Cable external rotation at 90 degrees - scapular plane - 10/side @2.5#, 10/side @5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s

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!