Since I am not going to be able to do Saturday's workout on Saturday, I did it today. That may not be optimal, but such is life :)
Lots of presses again today. The eccentric pullups went better today. The last one was not very controlled, but overall they were better! The last chest-supported DB row set turned into a head-supported DB row because the DBs kept hitting the bench I was using.
Show and Go, Phase 1, Week 2
Foam rolling
Mobility work
Close-grip bench press - (warm-up 10@45#, 3@70#) 1x3@80#, 2x3@85##, 1x3@90# (PR!)
Eccentric Pull-up - 4x3
Low incline DB press - 1x6@27.5#ea, 2x6@30#ea
Chest (head) supported DB row - 2x10@25#ea (chest), 1x10@27.5#ea (head)
Prone bridge arm march - 3x10
side-lying external rotation - arm propped at 30 deg abduction - 3x10@5#
Elbow/wrist flexors stretch - 2x30s/side
3-way band hamstrings stretch - 2x15s/position/side
Friday, November 5, 2010
Thursday, November 4, 2010
Frightened by steel!
I set another deadlift PR today. I must admit, though, approaching that much weight is pretty frightening! I think that is why I didn't complete the last rep. I think my mind was afraid of it.
That's ok. I'll have other chances!
The side bridge wall slides are my nemesis. It's hard enough to hold a side bridge for any amount of time. Now, add on the leg action and... nope. So, I used my other arm to support me, too. It was still crazy hard. There probably wasn't as much oblique action as intended, though.
Last time I tried this workout, I attempted a natural glute-ham raise exercise. I managed to get a relatively decent approximation of the setup. However, it is crazy hard and there is no way to make it easier withough losing form. The 1-leg DB Romanian deadlift was listed as an alternate. So, I chose those this time. The first set was a lot of getting used to single leg work again. It has been a while! Ankle stability was key. But, I picked it up pretty quickly.
Show and Go, Phase 1, Week 2
~1:13
Foam rolling
Mobility
Deadlifts - (warm-up - 1x5@135#) 1x5@155#, 1x5@160#, 1x5@165, 1x4@170#
Wall ankle mobility - 3x8
Walking DB lunges - 2x6/side@20#ea, 1x6/side@25#ea
Quadruped chin tucks - 3x5
Side bridge wall slides - 3x10 with 2nd arm for support
1-leg DB RDL - 2x8/side@25#ea, 1x8/side@30#ea
Stability ball adductor stretch on wall - 2x30s
Kneeling heel-to-butt stretch - 2x30s/side
That's ok. I'll have other chances!
The side bridge wall slides are my nemesis. It's hard enough to hold a side bridge for any amount of time. Now, add on the leg action and... nope. So, I used my other arm to support me, too. It was still crazy hard. There probably wasn't as much oblique action as intended, though.
Last time I tried this workout, I attempted a natural glute-ham raise exercise. I managed to get a relatively decent approximation of the setup. However, it is crazy hard and there is no way to make it easier withough losing form. The 1-leg DB Romanian deadlift was listed as an alternate. So, I chose those this time. The first set was a lot of getting used to single leg work again. It has been a while! Ankle stability was key. But, I picked it up pretty quickly.
Show and Go, Phase 1, Week 2
~1:13
Foam rolling
Mobility
Deadlifts - (warm-up - 1x5@135#) 1x5@155#, 1x5@160#, 1x5@165, 1x4@170#
Wall ankle mobility - 3x8
Walking DB lunges - 2x6/side@20#ea, 1x6/side@25#ea
Quadruped chin tucks - 3x5
Side bridge wall slides - 3x10 with 2nd arm for support
1-leg DB RDL - 2x8/side@25#ea, 1x8/side@30#ea
Stability ball adductor stretch on wall - 2x30s
Kneeling heel-to-butt stretch - 2x30s/side
Wednesday, November 3, 2010
Passed 300 posts!
I just noticed that I had 303 posts. Wow. I think that is great because it is a measure of how well I've been sticking with my physical fitness plans.
Today was an upper-body lifting day. I think I should not yet go to the 35# DBs for the press. I pulled something a bit in my left shoulder setting them down. I couldn't complete the reps correctly and I think I let my arm holding the DB slip to the side to set it down. My shoulder is not made to resist 35# in that direction. Just look at the shoulder exercises that often are demanding at 5-8#. That is one of those types of movements. I still completed the rest of the workout, but paid close attention to how my shoulder was doing. I think I didn't over do it. The feeling is almost gone a few hours later.
The rest of the workout went according to plan. I wasn't able to increase weights much at all. I think I need to keep the push-ups where they are for a bit until I can do them without lots of pauses. I am glad that the push-ups had full depth, though. My arms probably weren't in enough, but I'm more worried about depth right now.
Show and Go Phase 1, Week 2
1:13
Foam rolling
Mobility work
Alternating DB bench press - 1x4@35#ea (kinda), 3x5@32.5#ea
Neutral grip pulldown - 4x5@102.5#
Push-ups - 3x10@bar on peg 4 (elevated 12.5")
Seated cable rows - pronated grip - 3x10@82.5#
Dumbbell hammer curls - 3x8@20#ea (barely completed 2nd set)
Bent over trap raise - 3x10@5#ea
Bar rollout - 3x8 (Oly bar with 5# weights as wheels)
Walking spiderman with overhead reach - 3x5/side
Today was an upper-body lifting day. I think I should not yet go to the 35# DBs for the press. I pulled something a bit in my left shoulder setting them down. I couldn't complete the reps correctly and I think I let my arm holding the DB slip to the side to set it down. My shoulder is not made to resist 35# in that direction. Just look at the shoulder exercises that often are demanding at 5-8#. That is one of those types of movements. I still completed the rest of the workout, but paid close attention to how my shoulder was doing. I think I didn't over do it. The feeling is almost gone a few hours later.
The rest of the workout went according to plan. I wasn't able to increase weights much at all. I think I need to keep the push-ups where they are for a bit until I can do them without lots of pauses. I am glad that the push-ups had full depth, though. My arms probably weren't in enough, but I'm more worried about depth right now.
Show and Go Phase 1, Week 2
1:13
Foam rolling
Mobility work
Alternating DB bench press - 1x4@35#ea (kinda), 3x5@32.5#ea
Neutral grip pulldown - 4x5@102.5#
Push-ups - 3x10@bar on peg 4 (elevated 12.5")
Seated cable rows - pronated grip - 3x10@82.5#
Dumbbell hammer curls - 3x8@20#ea (barely completed 2nd set)
Bent over trap raise - 3x10@5#ea
Bar rollout - 3x8 (Oly bar with 5# weights as wheels)
Walking spiderman with overhead reach - 3x5/side
Tuesday, November 2, 2010
Cross... suburb?
So, although I had reasons (er... excuses) to not run too well Sunday, I do know that I need to step it up. I've been watching YouTube videos from the Living History Farms Race and have started getting a bit apprehensive about it. That's not surprising. I get that way before every race!
So, I got out in the 29F weather this morning for a short run. I was trying out a new long sleeve shirt and used my new shoes for the second time. This time, I tightened the laces at the front a lot more. I think that will be key for longer runs. My feet were moving around in the shoes way too much on Sunday. In fact, I'm glad I was so pooped. If I had run more Sunday, I think I would have re-injured my foot.
During the run through the neighborhood, I tried to run a lot on the grass and chose a route with the most hills I could find, including a couple loops around the park entrance where there is a short but steep grass hill. The grass running definitely taxed my ankles. I'll have to continue that. The shoes are heavier and stiffer than my regular trainers. I'll have to get used to that. My feet did stay toasty, though, but not too hot. They were also dry. The outsides of the shoes were wet and frosty!
So, the not so impressive part... 2.36 miles in 25:25 with an average heart rate of 171bpm. I ran to a 162bpm Podrunner podcast called "A Running Thread".
UPDATE: I forgot to mention that for the last half, at each intersection, I started doing 10 high knees on each side of the street. I think I'll keep that up.
So, I got out in the 29F weather this morning for a short run. I was trying out a new long sleeve shirt and used my new shoes for the second time. This time, I tightened the laces at the front a lot more. I think that will be key for longer runs. My feet were moving around in the shoes way too much on Sunday. In fact, I'm glad I was so pooped. If I had run more Sunday, I think I would have re-injured my foot.
During the run through the neighborhood, I tried to run a lot on the grass and chose a route with the most hills I could find, including a couple loops around the park entrance where there is a short but steep grass hill. The grass running definitely taxed my ankles. I'll have to continue that. The shoes are heavier and stiffer than my regular trainers. I'll have to get used to that. My feet did stay toasty, though, but not too hot. They were also dry. The outsides of the shoes were wet and frosty!
So, the not so impressive part... 2.36 miles in 25:25 with an average heart rate of 171bpm. I ran to a 162bpm Podrunner podcast called "A Running Thread".
UPDATE: I forgot to mention that for the last half, at each intersection, I started doing 10 high knees on each side of the street. I think I'll keep that up.
Monday, November 1, 2010
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
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
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