Lifting stuff

Thursday 13.02.14

Worst quad DOMS in a long time.
Some stretching and foam rolling.
45 minutes of dance class.
Tired, low energy.


Friday 14.02.14

Still major DOMS - walking down stairs tough.

Warmup:
Some barbell complex stuff with empty Oly bar: deadlift->power clean->shoulder press->back squat->press->front squat
Back squats: 3x20x20kg (empty oly bar)
Deadlifts: 3x20x30kg

Supersets with 30 sec rest intervals:

Single Leg Rom DL with row: 3x20x7kg DB
Leg curls: 3x20x10kg

Single Leg Press: 3x20xempty (varying foot position, low depth)
Lat pulldown: 3x20x30kg

Single Leg glute bridge on balance ball: 3x20
Bird-dogs: 3x20

Swiss ball crunch: 3x20 with 5kg plate
Tricep pushups on balance ball: 3x20

Hanging leg raises: 3X6
Finger hangs - dunno - grip shot at this stage.


Stretching, some torture with a sliotar.

More energy today - good session.

Lots of slow foam rolling the past few days - painful.

Tuesday 18.02.14
45 minutes of light aerobics and core stuff

Wednesday 19.02.14

Warmup: Few minutes on the rower, mobility stuff

Supersets with 30 sec rest intervals:
Back squats: 3x20x30kg
Deadlifts: 3x20x35kg

Single Leg Rom DL with row: 3x20x8kg DB
Single Lying Leg curls: 2x20x12.5kg, 2x20x10kg

Single Leg Press: 3x20xempty (varying foot position, low depth)
Lat pulldown: 3x20x30kg

Single Leg glute bridge on balance ball: 3x20
Bird-dogs: 3x20

Swiss ball crunch: 3x20 with 5kg plate
Tricep pushups on balance ball: 3x20

Hanging leg raises: 3X10
Side bends with 20kg plate: 3X10

Stretching, rolling.

Quads still sore.
Balance off today, too little sleep over the past few days esp. last night.

Saturday 22.02.14

About 30 minutes of bouldering before I had to give up because of pain in my back/shoulder blade. Thought I felt something funny on Thursday, the loaded twisting made it worse.

Monday 24.02.14

Warmup: Few minutes on the rower, mobility stuff

Supersets with 60 sec rest intervals:
Back squats: 3x20x35kg
Deadlifts: 3x20x35kg *

Supersets with 30 sec rest intervals:
Single Leg Rom DL with row: 3x20x8kg DB
Single Lying Leg curls: 3x20x12.5kg

Single Leg Press: 3x20xempty (varying foot position, low depth)
Lat pulldown: 3x20x30kg

Single Leg glute bridge on balance ball: 3x20 *
Bird-dogs: 3x20

Crunches: 3x20
Tricep pushups on balance ball: 3x20 *

Stretching

* Felt back pain here.

Otherwise, felt good. Lots of energy. Extra sleep over weekend must have helped.

Thursday 27.02.14
45 mins of dance - lots of cancan kicks
30 mins of core work

Friday 28.02.14

Warmup: Few minutes on the rower, mobility stuff

A1) Back squats: 3x20x35kg
A2) Deadlifts: 3x20x35kg *

B1) Single Leg Rom DL with row: 3x20x8kg DB
B2) Single Lying Leg curls: 3x20x12.5kg

C1) Single Leg Press: 3x20xempty (varying foot position, low depth)
C2) Lat pulldown: 3x20x30kg

D1) Single Leg glute bridge on balance ball: 3x20
D2) Bird-dogs: 3x20

E1) Swiss ball crunches: 3x20
E2) Tricep pushups on balance ball: 3x20

Stretching

Trap still sore, didn't up weights cause didn't want to overtax it. Otherwise, good. Energy good.

Fed up of faffing around with high reps and machines though. Back to SS next week. Sticking to the 5 lifts plus core plus mobility to start. Will add in hip stability stuff as necessary.

Tuesday 04.03.2014

Long meeting this morning so missed my lunchtime aerobics class.

Instead, went down to the gym and did 20 minutes of light rowing (setting 3) on the rowing machine.

Practised power cleans with the empty women's bar (3x5) and then with 20kg (3x5). Form felt good.

Shoulder mobility stuff with band and lacrosse ball.

Had to listen again to someone talking about how "there's no need to lift heavy", I should stick to 60%-70% of my maximum (which I've never tested by the way) and work with weights with which I can do at least 8 reps. I'm also not allowed to drop the bar, even though we have bumper plates. If it wasn't so handy having a gym in work (i.e. if I weren't so lazy!), I would definitely looking for somewhere new to train. *rant over*

Thursday 06.03.2014
About 45 mins dance class (very low intensity)
Followed by half an hour of core stuff (hanging leg raises, situps, planks, side planks) and mobility stuff
Played around a bit looking at my squat form - tough to keep shins vertical at low depth

Friday 07.03.2014

Warmup: Few minutes on the rower, mobility stuff (band pullaparts, squat to stand, hamstring stretching/smash, over-unders etc.)

Squats: 2x5x20kg
1x3x30kg
1x2x40kg
3x5x45kg * Focus on form and depth. Better than on Wednesday

Bench Press: 2x5x15kg
1x3x20kg
1x5x26kg *PR - further sets not happening though
2x5x25kg

Deadlifts: 2x5x20kg
1x3x40kg
1x2x60kg
1x5x70kg * Tried to pull 75 first - not today. Form better on these - felt good.

Scap pullups (3x10), lots of shoulder mobility stuff thrown in between work sets, smashing with lacrosse ball, hamstring/hip stretching.

Wasn't rested enough today - only about 6hours sleep. Decided to focus on form and felt better mentally about the session.

Had physio afterwards - possible instability somewhere low on the right side?
Appointment for FMS text next week.

Tuesday 11.03.14

45 minutes aerobics - not too intense

Wednesday 12.03.2014

Functional Movement Screen: Fine on mobility stuff, crap on core stability stuff. Not sitting back enough on squats, not going deep enough, need to front squat more.

**Homework for next 6 weeks: Front squats, birddogs, inchworms, Core static holds (planks, side planks etc) **

Warmup: Mobility stuff (band pullaparts, squat to stand, hamstring stretching)

Front Squats: 3x10x15 **

Squats: 2x5x20kg
1x3x25kg
1x2x30kg
3x5x35kg * Focus on sitting back and depth - these were tough

Bench Press: 2x5x15kg
1x3x20kg
3x5x25kg

Deadlifts: 2x5x20kg
1x3x40kg
1x2x60kg
1x5x65kg * Nothing more happening today

Birddogs with foam roll balanced on back (Right leg: 2x15, Left leg: 3x15) **
Inchworms: 2x10 **

Planks on balance board: 3x90
_____________

Tired today - everything tough. Didn't even want to work out. Did the last set of inchworms and some side planks at home.
Ego took a beating at the FMS. Lot's of (boring) work to do.

_____________

Weight has been steadily dropping this week (now at 1kg less than last week). Have cut down on starchy carbs and grains, but clearly I need to eat more.

Me too - my husband's beginning to get jealous since I've started watching an MWOD video everyday over breakfast!

Saturday 15.03.2014
Indoor climbing
Homework **

Sunday 16.03.2014
Homework **

Monday 17.03.2014

Warmup: Homework ** (birddogs, inchworms), clams, lat-band walks, band pullaparts

Front Squats: 3x10x15 **

Squats: 2x5x20kg
1x3x25kg
1x2x30kg
5x5x35kg * Knees wandering a bit - focus on knees out

Bench Press: 2x5x15kg
1x3x20kg
5x5x26kg * Tough

Deadlifts: 2x5x20kg
1x3x40kg
1x2x60kg
0x0x75kg - nope, no way, nothing
1x5x70
4x5x60 * Pulled 75 in January, not happening now

Inverted rows with feet on bench: 5x5

Hamstring stretch with band distraction, rolling

**Hate inchworms

Slept lots over weekend - thought I could have done more today.

OK, lets see if this works - here's my squats from Wednesday:



Thursday 20.03
Homework (inc. planks and side planks)
Short, gentle swim


Friday 21.03
Warmup: Homework (birddogs, 3 sets inchworms), clams, lat-band walks, band pullaparts

Front Squats: 3x10x15

Squats: 2x5x20kg
1x3x25kg
1x2x30kg
5x5x35kg * Not getting any easier

Bench Press: 2x5x15kg
1x3x20kg
1x2x22
1x3x27
1x2x26
4x5x25 * Tough - nothing more happening today

Deadlifts: 2x5x20kg
1x3x40kg
1x2x60kg
3x5x65 * Videod these - will post later

Band-assisted dips 5x5 with red Theraband

Timed circuit (45sec on/15sec off X 3):

Overhead squats with broom handle
Skipping
Chins/Pushups *
Burpees/Sprawls

(*only getting 4 chins - definitely wrong choice for circuit but I need to work on these)

Rolling

Need to get more sleep, rest day tomorrow.

Weekend
Homework, climbing on Sunday but totally not in form for it - shoulder hurting, no energy, ****-scared - FAIL

Monday 24.03.2014

Feeling totally lethargic, unmotivated, low, bleh and seriously considering skipping training today. Decided to go and see what I could do - figured it couldn't make me feel any worse.

Warmup/Mobility: 2 sets of inchworms, squat to stand, Birddogs: Right: 2x15, Left: 3x15, band pullaparts,

Glute activation: lat band walks, clams

Front Squats: 3x10x15

Back Squats: 1x5x20kg
2x2x30kg
5x5x35kg

Press: 2x5x15kg
1x3x17kg
5x5x20kg

Powercleans:
2x5x15
3x5x20 *felt better than last week but didn't go higher cos of shoulder

Stiff legged deadlifts: 5x5x50kg

Band-assisted dips: 5x5

Inchworms: 1x10

Planks: 3x90 on balance board
Side planks: 3x60

Stretching and rolling

____________________________

Still feeling bleh but better than before.
Holidays in 4 weeks - starting to count the days.

Wednesday 26.03
Warmup: Homework (birddogs, 3 sets inchworms), clams, lat-band walks, band pullaparts, squat to stand

Squats:
2x5x20kg
1x3x25kg
1x2x30kg
5x5x37.5kg

Front Squats:
3x10x15 *just for technique so not adding weight on these

Bench Press:
2x5x15kg
1x3x20kg
1x2x22
5x5x27 * YAY!

Deadlifts:
2x5x20kg
1x3x40kg
1x2x60kg
1x5x70
1x1x75 * Just to see
1x1x80 ** Just to see - felt like could have done more but didn't want to push it
3x5x60 * flew up after 80 :-)

Planks on balance board: 90x3
Side planks: 60x3

Timed circuit (50sec on/10sec off X 5):

Overhead squats with broom handle
Skipping
Negative chins
Burpees/Sprawls

Death

Rolling and stretching
___________________________

Very happy with today. Especially as I had such a ****ty day yesterday. Had a day off work and had planned to go to a Crossfit session for fun, but decided not to as shoulder was sore. Ended up spending most of the day in a slump on the couch - low mood, low energy, no motivation to do anything - didn't even do my physio "homework". Ended the day by eating all of the chocolate in the house (500 kCal over my daily goal of 2200) - very old very bad habit which I haven't succummed to in a long time :-(

Not sure whether it was the rest or the carb overload that gave me the extra blast today (not sure I wanna know!), but today was a good day :-)

Friday's squats

Tuesday 02.04.14
Aerobics class
Physio homework

Wednesday 03.04.14


Warmup/Mobility: 3 sets of inchworms, squat to stand, Birddogs: Right: 2x15, Left: 3x15, hip capsule stretch and hamstring band flossing (supple leopard style), lat band walks, clams, band pullaparts, scap pullups, scap stretching with band, rolling with ball.

Back Squats:
2x5x20kg
1x3x30kg
1x2x40
3x5x43.5kg *Not good - knees coming in. Will go back to 42.5 next session

Front Squats:3x10x5

Press:
2x5x15kg
1x3x17kg
3x5x22kg *Last ones of 2nd and 3rd set were push-press

Powercleans:
3x5x15 (1xhang cleans, 2 x power)
2x3x20
5x3x25 *These weren't working at all today - was using my arms, bar wasn't flying up, messy

Romanian deadlifts:
2x5x20
3x5x57.5kg

Chins/Negative chins:
3x3 (2 sets chins, 1 set negative) *arms dead

Planks: 3x90 on balance board
Side planks: 3x60

Rolling
________________________

Took 90 mins-ish, warmup/homework taking 30mins :mad:
Presses, RDLs felt good, not happy with squats or power cleans today.

Only 2 strength sessions this week because I'm going to do a crossfit session on Friday for a bit of a change.

Saturday 05.04
Homework and planks
2 hours on-off climbing - forearms tired quickly, very anxious
Jog with himself - 4.45k in 30 mins

Monday 07.04

Warmup: Homework (birddogs, 3 sets inchworms), clams, lat-band walks, band pullaparts, squat to stand, shoulder/scap stretching with band

Squats:
2x5x20kg
1x3x30kg
1x2x40kg
5x5x43.5kg *Good

Front Squats:
3x10x20

Bench Press:
2x5x15kg
1x3x20kg
4x5x27
(3+2)x27 (break in between)

Deadlifts:
2x5x20kg
1x3x40kg
1x2x60kg
1x5x77.5kg
4x4x60

Assisted Dips (minimal assistance)
5x5

Supersetted with

Inverted Rows
5x5

Planks on balance board with 5kg plate: 90x3
Side planks: 60x3

Lots of rolling, smashing, stretching
__________________________________________________

Was in crap humour today (tired, anxious, distracted, stressed) - felt myself relax and cheer up when I walked in the door to the gym. Need to remember that feeling next time I don't feel like training.