Presses galore

Today seemed to have lots of presses.  Well, ok, two types.  I guess that's not a lot.

One thing I have noted during the mobility section was that my glutes aren't as active as they should be, especially my left one.  I need to work on that.  The single leg supine bridges are what point it out to me.

Since it was a Saturday, the kids joined me part way through.  They even did some weight work!

Phase 1, Week 1
1:15
Foam rolling
Mobility work
Close-grip bench press - (warm up 1x10@45#, 1x3@65#) 1x3@75#, 1x3@80#, 3x3@85# (last rep barely happened!)
Negative pull-ups - 5x3 (pronated grip - much harder than negative chin-ups)
Low incline DB press - 1x6@25#ea, 1x6@27.5#ea, 2x6@30#ea
Chest-supported DB row - 3x10@25#ea
Prone bridge arm march - 3x10ea side
Side-lying external rotation - arm propped at 30 deg abduction - 3x10ea side@5#
Elbow-wrist flexors stretch - 2x30s ea side
2-way band hamstrings stretch - 2x15s each position each side

Lovely soreness

So, I'm still sore from Monday and I just keep adding more sore muscles to the bunch!  So good :)

I thought my sore quads would get in the way of my deadlifts today, but they calmed down just enough not to be too bad.  I think I hit a PR on deadlifts.  There were a couple really hard and awkward moves today.  I did my best and improved, but there is still a lot of room for improvement.  Hopefully over the next 3 weeks I'll be happier with my performance on them.

Phase1, Week 1, Thursday
1:10
Foam rolling
Mobility moves
Conventional deadlift - (warm up 5@135#) 1x5@145#, 1x5@155#, 1x5@160#, 1x4@165# (subbed - no trap bar available)
Wall ankle mobility - 3x8/side

Walking DB lunges - 1x6ea@15#ea, 3x6ea@20#ea
Quadruped chin tucks - 3x5

Side bridge wall slides - 3x10 (very hard, main weakness at supporting leg)
Natural glute-ham raises - 3x6 (very hard, bad form, getting a bit better)
Stability ball adductor stretch on wall - 2x30s
Kneeling heel-to-butt stretch - 2x30s/side

Where is my ego? At the door.

Yes, I checked it at the door.  I can do big girl push-ups, but they aren't very pretty.  Today's program called for feet elevated push-ups.  I thought I'd just do regular push-ups.  But, I didn't even like my form on those, so I switched to elevating my arms.  I just wasn't getting proper depth, as is often my problem.  But, doing not so deep push-ups won't help me get deeper.  So, I did them on the Oly bar in my power cage.  I got great depth, though!  Great form.  I'm glad I checked the ego and did it right.

The other ego check was for the bent over trap raise, which I subbed for the crossover reverse fly, since my cable station only has one cable.  The barbie-bells come out for this one. Five pounds.  I tried 8 pounds and wasn't able to finish the motion at the top.  So, 5 pounds it is.

I was glad it was a upper body day. My legs are still sore from Monday!

Phase 1, week 1, Wednesday (4x per week)
1:11
Foam rolling and mobility work
Alternating DB bench press - 1x35#ea, 3x32.5#ea
Neutral grip pull-downs - 4x5@100#
Push-ups - 1x10 on floor, 2x10 w/ bar elevated 15.5"
Seated cable row - pronated grip - 3x10@80#
DB hammer curls - 3x8@20#ea (done alternating, oops)
Bent over trap raise - 3x10@5#ea
Bar roll out - 3x8
Walking spiderman w/overhead reach - 3x5

Starting Show and Go

I'm off!  I took pictures, measurements and weights today.  This is a 16 week workout program.  I'm excited!  Front squats were the major lifts today.  Later on were deficit reverse lunges... the squats had tired my quads so much, my legs failed at the bottom of the lunge a few times.  Then, all of a sudden they worked again.

The Pallof press iso holds were hard!  Phew!  I'm not sure if doing them at an angle is a problem.  I wasn't totally sure what to use as a weight for the speed deadlifts.  What I ended up with was pretty easy, which I guess was the point.  I don't know if I was at 50% because I doubt I could 1RM 210#.

Here we go:

S&G Week 1 (4x per week) Monday
Foam rolling
Mobility moves
Front squats - 1x3 @75#, 4x3 @80#
Scapular wall slides - 4x8
Speed deadlifts (50% load) - 1x2 @95#, 5x2 @105#
DB reverse lunges with deficit - 3x8 @10# each hand
Pallof press iso holds - 3x3 @15#
Split-stance kneeling adductor stretch - forward position - 2x30s per side
1-arm doorway pec stretch - 2x30s per side

Doin' my own thing - kinda

Today I went over the Show and Go foam rolling and warm up again after watching the associated videos again. It went a lot better.  I do need to see the "wall hip flexor mobility drill" again.  I don't think I got that right.  Also, I need to find a ball for some of the foam rolling section.  Otherwise, it went a lot better this time.  I think I'll have that down before the first full session on Monday.

After the warm up I did a metabolic circuit from Female Body Breakthrough.  You pick two exercises from four groups.  I did 30s on, 15s off, timed with my trusty Garmin Forerunner 305! I think next time I should do 45s-15s and maybe 3 rounds.

All together, not a very long workout, but still beneficial.

Here are the moves I chose:
1A - Hopscotch
1B - Cross behind stepup and over
1C - Pushups
1D - KB swings
2A - Jump rope
2B - Dynamic lunge with overhead reach holding 5#
2C - Prone step-off on Swiss ball
2D - Squat thrust