Sorry folks. I have been an absentee blogger lately. My neck/back is back to about 90%, and I can fully complete a pony tail all on my own at this point. This makes me happy.
Squats s.s couch stretch and pvc rolling
135 x5
185 x5
215 x2 x 2 sets
245 x2 x2 sets
270 x2 x5 sets
All sets felt good. We really worked on my set up, because as of late I am setting up with my right foot slightly forward which results in an ugly corkscrew looking squat. I had an epic fail in my suit and wraps last week because of it.
Front squats (w clean) s.s GHR's
115 x10 x12, x12, x15
135 x10 x 2 sets
GHR band sit ups
x12 x 3 sets
.
Less than 3 weeks until worlds.....
.
Friday, October 21, 2011
Wednesday, October 12, 2011
Underground sess & Tuesday squats
Tuesday Squats
135 x 5 x 2 sets
185 x2 x 2 sets
215 x2 x 2 sets
245 x2 x 2 sets
It worked out that this was a lower percentage squat work out, so I was confident that I could get all my work in.
Front Squats(out of rack because cleaning was out of the question)
135 x 10
145 x 10 x 2 sets
GHR's
x12 x 3 sets
GHR band sit ups
x 12 x 3 sets
Finished with Leg press 4 plates/side x 12, then x 24.
Came to the conclusion that not training and training feel about the same...so it's obvious that I might as well train. With some caution of course. Sleeping seems to be the worst. We will see what the chiro says on Thursday.
45 mins of cardio and a massage to finish things off....Thanks Isabelle!
PM: Finished with 4 prowler trips
Thanksgiving Monday
Bench s.s. Pull Downs 90lbs x 12 x 4 sets
95 x 8
135 x5
185 x1
185 x3 off 2 board
195 x3 off 2 board
205 x3 off 2 board
215 x3 off 2 board
Db extensions s.s. Curls!
25lbs x 12 x 2 sets 25lbs x 20 x 2 sets
Basically I was just feeling things out because after showing a bootcamper how to do Dubs on Sat morning, I totally mangled myself even worse than before. Very much pain with no relief. Sunday was better because I was relentless with the ice every hour. It was a bench shirt day, but I didn't want to push things just yet. The 2 board felt ok as it limited range of motion, and I still got some work in.
135 x 5 x 2 sets
185 x2 x 2 sets
215 x2 x 2 sets
245 x2 x 2 sets
It worked out that this was a lower percentage squat work out, so I was confident that I could get all my work in.
Front Squats(out of rack because cleaning was out of the question)
135 x 10
145 x 10 x 2 sets
GHR's
x12 x 3 sets
GHR band sit ups
x 12 x 3 sets
Finished with Leg press 4 plates/side x 12, then x 24.
Came to the conclusion that not training and training feel about the same...so it's obvious that I might as well train. With some caution of course. Sleeping seems to be the worst. We will see what the chiro says on Thursday.
45 mins of cardio and a massage to finish things off....Thanks Isabelle!
PM: Finished with 4 prowler trips
Thanksgiving Monday
Bench s.s. Pull Downs 90lbs x 12 x 4 sets
95 x 8
135 x5
185 x1
185 x3 off 2 board
195 x3 off 2 board
205 x3 off 2 board
215 x3 off 2 board
Db extensions s.s. Curls!
25lbs x 12 x 2 sets 25lbs x 20 x 2 sets
Basically I was just feeling things out because after showing a bootcamper how to do Dubs on Sat morning, I totally mangled myself even worse than before. Very much pain with no relief. Sunday was better because I was relentless with the ice every hour. It was a bench shirt day, but I didn't want to push things just yet. The 2 board felt ok as it limited range of motion, and I still got some work in.
Friday, October 7, 2011
Thursday and Friday training
I trained a little earlier today as Paul had to leave for his comp in Kitchener at Octoberfest. I am disppointed that I will be missing this one as it is always a fun time.
Somebody has to work around here!
Training this morning was a trial to see what I could get away with. After training yesterday, my upper back/neck totally ceased up, and as of yesterday afternoon I could not check blind spots while driving, and I even had trouble putting my hair in a braid this morning...good thing my husband has long hair experience from back in his "Point break" days hahaha. Got a last minute appt with the chiro, and he loosened of the neck a bit, but I am still not in good shape at all.
DE Squats in suit and green bands
225 x2 x 2 sets
235 x2 x3 sets
245 x2
531 Deads
135 x5
220 x5
250 x5
285 x5
Band GM's x 20 x 3 sets
YTWL's (unweighted), plate halo's, scap push ups, band shoulder stretching and some other shoulder mobility boring stuff. Hoping to loosen things off, which it did...for about 15 mins after, and then back to the pain cave. I was surprised that I got away with banded squats considering where the problem lies is exactly where the bar sits on my back, but as long as I am not reaching, it was tolerable.
Thursday...1 month until Worlds!!
531 bench s.s chins 5 sets of 5
125 x5
145 x5
170 x3
190 x4
DB bench s.s. bent over rows
55lbs x 8 105 x 10 x 3 sets
55lbs x 10 x 2 sets
GHR sit ups with band
x12, x15, x12
PM: 60 mins cardio, lots of prowler trips.
Somebody has to work around here!
Training this morning was a trial to see what I could get away with. After training yesterday, my upper back/neck totally ceased up, and as of yesterday afternoon I could not check blind spots while driving, and I even had trouble putting my hair in a braid this morning...good thing my husband has long hair experience from back in his "Point break" days hahaha. Got a last minute appt with the chiro, and he loosened of the neck a bit, but I am still not in good shape at all.
DE Squats in suit and green bands
225 x2 x 2 sets
235 x2 x3 sets
245 x2
531 Deads
135 x5
220 x5
250 x5
285 x5
Band GM's x 20 x 3 sets
YTWL's (unweighted), plate halo's, scap push ups, band shoulder stretching and some other shoulder mobility boring stuff. Hoping to loosen things off, which it did...for about 15 mins after, and then back to the pain cave. I was surprised that I got away with banded squats considering where the problem lies is exactly where the bar sits on my back, but as long as I am not reaching, it was tolerable.
Thursday...1 month until Worlds!!
531 bench s.s chins 5 sets of 5
125 x5
145 x5
170 x3
190 x4
DB bench s.s. bent over rows
55lbs x 8 105 x 10 x 3 sets
55lbs x 10 x 2 sets
GHR sit ups with band
x12, x15, x12
PM: 60 mins cardio, lots of prowler trips.
Wednesday, October 5, 2011
Tuesday Squats
Always a dynamic warm up and pvc rolling. Always.
Squats
135 x5
185 x5
200 x2 x 2 sets
230 x2 x 2 sets
260 x2 x 2 sets
Box jumps to 30" 5 sets of 3
Front Squats with clean s.s. Back Extensions
135 x10 x 3 sets 25lbs x 15 x 3 sets
Hanging leg raises x10 x 3 sets
.
PM: 60 mins cardio & 4 Prowler trips
.
.
Squats
135 x5
185 x5
200 x2 x 2 sets
230 x2 x 2 sets
260 x2 x 2 sets
Box jumps to 30" 5 sets of 3
Front Squats with clean s.s. Back Extensions
135 x10 x 3 sets 25lbs x 15 x 3 sets
Hanging leg raises x10 x 3 sets
.
PM: 60 mins cardio & 4 Prowler trips
.
.
Feeling a little crappy due to head cold. Things went pretty well considering.
No lift. I still think this was a wicked squat.... :(
200kg will be mine in Czech. Mark my words!
.
Monday, October 3, 2011
Weekend training
Sunday night
Bench ss Face pulls 50lbs x 15 x 3 sets
135 x5
165 x3
195 x1
Shirt on
235 x 1 off 2 board x 1 off 1 board
265 x1
285 x1
285 x1
The first rep of 285 was a solid rep, but the last one was a painfully slow lock out. When I think about it, I am happy locking out 285lbs without much help at the top. Weight is down a little, so the old equipment is fitting a little looser. Both the squats on Friday, and the benches in the shirt felt like a world of difference from my newer gear. It's amazing how worked-in they get. One more week in the old shirt, and then the new katana is getting dusted off and ready for action....hopefully I can sausage myself into my competition squat suit this weekend!
5/3/1 Sumo DL's
185 x3
230 x3
265 x3
300 x3
Suit on
345 x 1
Ahhh, the sumo feels almost foreign...Got to get back in the groove.
Annnnd, finished with some hot tub! Woot woot!
.
.
.
Friday night
DE Squats in suit with green bands
225 x2 x 2 sets
235 x2 x2 sets
245 x2 x2 sets
Front Squats (with clean) s.s Box jumps 30" x 5 sets of 3
115 x10
125 x10
135 x10
Back Extensions
blk band x 15 x 3 sets
.
Bench ss Face pulls 50lbs x 15 x 3 sets
135 x5
165 x3
195 x1
Shirt on
235 x 1 off 2 board x 1 off 1 board
265 x1
285 x1
285 x1
The first rep of 285 was a solid rep, but the last one was a painfully slow lock out. When I think about it, I am happy locking out 285lbs without much help at the top. Weight is down a little, so the old equipment is fitting a little looser. Both the squats on Friday, and the benches in the shirt felt like a world of difference from my newer gear. It's amazing how worked-in they get. One more week in the old shirt, and then the new katana is getting dusted off and ready for action....hopefully I can sausage myself into my competition squat suit this weekend!
5/3/1 Sumo DL's
185 x3
230 x3
265 x3
300 x3
Suit on
345 x 1
Ahhh, the sumo feels almost foreign...Got to get back in the groove.
Annnnd, finished with some hot tub! Woot woot!
.
.
.
Friday night
DE Squats in suit with green bands
225 x2 x 2 sets
235 x2 x2 sets
245 x2 x2 sets
Front Squats (with clean) s.s Box jumps 30" x 5 sets of 3
115 x10
125 x10
135 x10
Back Extensions
blk band x 15 x 3 sets
.
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