Miss Piggys Battle for the Big Plates

Red Cortina · 09-03-2012 11:38am

Did you read that article Rachel Cosgrove wrote about making weight for a PL comp? She competed in the 148lb weight class (even though she normally weighs 155lbs) and her numbers were:
Squat: 225lbs
Bench: 132lbs
DL: 198lbs

This is it: http://www.rachelcosgrove.com/2011/11/making-weight/ I thought of you when I read it and what you said elsewhere about the whole 'girls gone strong' thing....

Hanley · 09-03-2012 12:12pm

Red Cortina wrote: »

Did you read that article Rachel Cosgrove wrote about making weight for a PL comp? She competed in the 148lb weight class (even though she normally weighs 155lbs) and her numbers were:
Squat: 225lbs
Bench: 132lbs
DL: 198lbs

This is it: http://www.rachelcosgrove.com/2011/11/making-weight/ I thought of you when I read it and what you said elsewhere about the whole 'girls gone strong' thing....

What's up with the low deadlift compared to everything else? Was it an equipped meet?

Red Cortina · 09-03-2012 12:36pm

Hanley wrote: »

What's up with the low deadlift compared to everything else? Was it an equipped meet?

Dunno and doesn't look like it http://www.facebook.com/#!/media/set/?set=a.178256408935805.41763.101292529965527&type=3

gymfreak · 09-03-2012 7:34pm

Red Cortina wrote: »

Did you read that article Rachel Cosgrove wrote about making weight for a PL comp? She competed in the 148lb weight class (even though she normally weighs 155lbs) and her numbers were:
Squat: 225lbs
Bench: 132lbs
DL: 198lbs

This is it: http://www.rachelcosgrove.com/2011/11/making-weight/ I thought of you when I read it and what you said elsewhere about the whole 'girls gone strong' thing....

Hey, I hadn't actually read it at all. Just had a read of the article 'making weight' there and looked around for a detailed write up on the PL competition but couldnt find anything

...also...I'm just thinking thank God Will's instructions for making weight were waaaaaay easier than that!!! I would NOT have lasted in the heat AT ALL!!!

I did find it very interesting when she said that her reason for dropping to a lighter weight class was to 'win the gold'. Just always strikes the point in my mind that if you need to drop into a less competitive weight class that perhaps you don't deserve the gold....if you get what I mean????? Like I really don't think I deserve any of the records I got cos there was no competition in it for me..so in fact they're kinda boring records!! She also clearly stated that she knew she wouldnt win in the higher weightclass and that she wanted gold. Sure even the last line in the article reads 'I won the gold' as if she's proud for winning the less competitive class. But then again I suppose she has every right to be proud, perhaps it was a major acheivement for her..I would really have liked to read a full write up just to get a clearer picture of her background etc.

I absolutely loved the idea of the Girls Gone Strong movement at the very start but then once I started looking into it and following it, I realised there was a lot of 'talk' behind it and that not all of them were particulary strong at all. I can think of 2 of the girls off the top of my head that havent even a 2bw deadlift yet which I would consider a very intermediate number and it's not that this lack of strength would change my opinion on them it just disappoints me somewhat when I read posts written by them saying how amazing and fantastic they are..it's as if they're lowering the bar somewhat. Like I know if someone started competing at my weightclass putting up fairly good numbers that I'd work my ass off to try and stay in competition with them...and also unfortunately the Girls Gone Strong have turned really gimmicky as of late..selling lots of products etc....God, I sound horribly opinionated...I really dont mean to...I know different people have different goals etc

And on a worse note.....

Wisdom teeth reallllllly not happy again today....3rd day in a row....:(really dont think im gonna make it to the gym:(

Red Cortina · 09-03-2012 8:15pm

Sh!te about the teeth, thank god I'm over all that malarky....

To be honest I didn't even think about how she had to drop weight to get her gold. I think that anyone who even competes in those comps deserve a medal. Serious kudos to anyone who does it.

Maybe I'm just being a bit harsh but I was surprised at the numbers she got. This is someone who trains a lot and has done for years. And that's all she is clocking up? (Not that I can talk or anything but then again its not exactly my livelihood...) It's just like the whole girls gone 'strong' thing as you said before. They aren't exactly clocking up major numbers either.

On another note us women are very hard on each other, aren't we?:(

gymfreak · 09-03-2012 10:37pm

Red Cortina wrote: »

To be honest I didn't even think about how she had to drop weight to get her gold. I think that anyone who even competes in those comps deserve a medal. Serious kudos to anyone who does it.

Lol...was the first thing I noticed in the piece! She'd made reference to it 2/3 times and I just found it ironic cos she mentioned how competitive she is but then noted how she avoided competition by lifting in a different class

Red Cortina wrote: »

Maybe I'm just being a bit harsh but I was surprised at the numbers she got. This is someone who trains a lot and has done for years. And that's all she is clocking up? (Not that I can talk or anything but then again its not exactly my livelihood...) It's just like the whole girls gone 'strong' thing as you said before. They aren't exactly clocking up major numbers either.

Thing is I suppose it really depends on her goals and her previous training experiences. I amn't too familar with her background-I know who her husband is and I've read his stuff, I know she wrote a book but apart from that I don't know what areas she focuses on or how long she's been training. Ie..did she focus on bb or was she an endurance athlete..how long has she been training for? Having said all of that..yes I do agree I was a little surprised with her numbers. I would consider a 1.5bw squat, 2bw DL and a bw bench to be the starting stones to gaining strength...but then again..that's just personal opinion!!!

Red Cortina wrote: »

On another note us women are very hard on each other, aren't we?:(

Sadly yup, and I think we've even harder on ourselves!!!!

COH · 09-03-2012 10:41pm

gymfreak wrote: »

B*tches be crazy

Truth

gymfreak · 09-03-2012 10:45pm

Friday 9th March-R1
Took a few painkillers, seemed to work wonders for my teeth and burning cheeks:) Decided last minute to head to the gym as there was no point heading out and being miserable or even lounging about the house miserable..might as well be miserable in the gym:)

Mobility
Sumo Squats
Scap push ups
Leg swings
Cable Face Pulls
x2
Really short on time so skipped warmup and shortened mobiltiy

RDL..60sec rest
20kg x 12
30kg x 12
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10..Eassssy!! up it next day

Step Ups
5 x 10 with 5kg DBs, ick!

45 degree Side Arches on GHR
3 x 10/10

Bench Press
20kg x 12
20kg x 12
33kg x 10
33kg x 10
33kg x 10
33kg x 10
33kg x 10
90sec rest

Seated Row on Cable machine..60sec rest
84kg x 10
84kg x 10
84kg x 10
84kg x 10
84kg x 10
i'd actually love to know why cable machines in different gyms vary so much????? Anyone know?

Hanging Leg Raises
5 x 10

Overhead Tricep Press cable machine
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Red Cortina · 09-03-2012 10:49pm

gymfreak wrote: »

Thing is I suppose it really depends on her goals and her previous training experiences. I amn't too familar with her background-I know who her husband is and I've read his stuff, I know she wrote a book but apart from that I don't know what areas she focuses on or how long she's been training. Ie..did she focus on bb or was she an endurance athlete..how long has she been training for? Having said all of that..yes I do agree I was a little surprised with her numbers. I would consider a 1.5bw squat, 2bw DL and a bw bench to be the starting stones to gaining strength...but then again..that's just personal opinion!!!

Sadly yup, and I think we've even harder on ourselves!!!!

Good point, I guess I don't know what her goals or past training history is...

So yep, very judgemental of us!

gymfreak · 10-03-2012 7:36pm

Saturday 10th March-C2
Went to the gym late enough today to avoid all the running groups. Just myself and two others there for a good hour..good craic...but too much talking at the start meant I didnt get my last con block done:mad:

Con Block 1- 10mins
Farmers Walks and jog/sprint
120m farmer walk with 30kg TB
60m jog
60m sprint..left hip feeling a tad weird
6 rounds in 11.07mins..no problems with grip at all on this

Work Block-15mins
10 DB Squat, Clean and Press 7.5kg
10 inverted rows
9 rounds in 15.38...down a round...disappointed:(

Con Block-10mins
Farmers Walks and jog/sprint
60m farmer walk with 50kg TB
30m jog
30m sprint
8 rounds in 9.30mins..I enjoyed this

Work Block-15mins
10 DB Squat, Clean and Press 7.5kg
10 inverted rows
9 rounds in 15.10

Con Block-10mins
Ran outta time...gym closed!! Too much talking at the start. I shall be in the gym for a bit of stretching and rolling tomorrow so I'll catch up then.

Really enjoy the farmers walks though:)

Weekly review:Could of done a hell of a lot better:(

Training: Got my 4 sessions in..C, S, R, C...but wasnt really feeling in the groove like I have been lately
Diet: A bloated mess! Better next week.

Work was a bit crazy this week...which ended up leaving me exhausted...which led me to eating TONNES of carbs to give me energy...which was the stoopidest move of all..cos anytime I eat **** food training ALWAYS suffers..I just don't run well on crap food..and worst of all..I KNOW this..and still end up doing it:rolleyes:

Plan is..next time I get an inkling of being tired I'm going to take a complete and utter rest day from everything even if it happens to be ridiculously early in the week and I'll make a REALLY big effort to stick to my good foods:)

gymfreak · 11-03-2012 2:05pm

Sunday 11th March
Foamrolled and stretched hipflexors.

Was terribly excited again:)
Overhead squat, drop squats, 2nd pull with bent arms and hang snatches
Used the wooden dowel, 10kg bar
Overhead position wasn't as bad as last day..but still needs a load of work

Snatch...from hang position?? think that's what it's called anyway
Always 3's 3's 3's
10kg x 3
12kg x 3
14kg x 3
15kg x 3
18kg x 3
20kg x 3..never has 20kg ever felt so heavy!
Made a good few mistakes at the first attempts at 20kg but once I actually stopped hesitating if was going up grand.:)

Tried my best not to count plates on the bar..only makes me nervous.

Cleans:
Triples, triples, triples, triples..that's all I ever notice:D

Paid a little more attention to the set up..bar over midfoot, heels, heels, heels and trying to remember to pull my shoulders back.
Started at 20kg and worked up to 37kg

15kg x 3
20kg x 3
25kg x 3
30kg x 3
35kg x 3..proper plates:)
37kg x I am a complete and utter idiot. Nerves just kicked in on this set could feel myself shaking:rolleyes: I'm gonna blame Ste for this, because before he arrived I was going grand enough.
Made a complete mess of my first two tries.
3rd try..got the first 2 reps missed the last. 1st rep felt damn good and easy but I think that Hanley was less than impressed....meh!!! I was happy!

Bit more foamrolling and left it at that. Nice and easy Sunday session.....I am amazed at how tired 'inside' I feel using such light weights though! Strange!!!

Scuba Ste · 11-03-2012 4:11pm

I take full responsibility for the misses. Can't be expected to lift when other people are in the gym like.

They looked good anyway, the ones you didn't miss.

gymfreak · 11-03-2012 4:37pm

Scuba Ste wrote: »

I take full responsibility for the misses. Can't be expected to lift when other people are in the gym like.

Lol.

My point EXACTLY!!!:D

gymfreak · 12-03-2012 9:50pm

Monday 12th March-S1

Spin bike-20mins
Legs felt really weird after..kinda pumped/swollen. Ewww.

Mobility
Sumo Squats
Fire Hydrants
Trunk rotations
Quad Walk
Hamstring Walk
Wall slides
Scap pull ups
x2

Squats
Was really nervous back squatting today cos it's been about 5 weeks since I did it last:eek:
20kg x 8
20kg x 8
30kg x 5
40kg x 5
50kg x 5
60kg x 5
60kg x 5
63kg x 5...tough
63kg x 5
63kg x 5:(..stupid light weight feeling heavy!

DB RDLs
25kg DBs x 10
25kg DBs x 10
25kg DBs x 10
25kg DBs x 10
25kg DBs x 10..no problems with grip at all at all today:)

Weighted Bridging
+20kg
3 x 60secs

Pull Ups
3, 2, 2, 2, 2..damn you bloatedness:( .gonna make a proper concentrated effort at these seeing as they are supposed to be my aim.

DB Floor Press
17.5kg x 10...whoopee:D:D I'm getting strong again!
17.5kg x 10
17.5kg x 10
17.5kg x 9
17.5kg x 7..wrist is a bit achey:(

Overhead Plate Arches
10kg
3 x 10/10

Bicep Curls
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10
7.5kg x 10

Weightlifting stuff with Hanley..not my best efforts tonight:(

I am, however oh so nearly starting to remember some drills
Overhead squats, drop squats, pulls with elbows back, hang snatch
Wooden dowel
Starting using a hook grip today..felt very odd..thought I'd done it before..which confused me and made everything feel unfamiliar..
Messed about with 10kg, 13kg, 15kg and 18kg.
Nothing was great

Attempted snatching with weight starting at my shin-just the 10kg bar...possibly 13kg too. Didn't feel too odd at all.

Cleans.
Hook Grip again
Triples at 15g, 25kg, 30kg
35kg x the dreaded words.. 'Kill it':(
Dunno what I was at. Pure time wasting..weight wasnt too heavy at all just wasnt even attempting to get under the bar:(:( I HATE when I'm stoopid..I KNOW I could of done it if I went for it properly

A teeny bit of Foamrolling

gymfreak · 13-03-2012 8:54pm

Tuesday 13th March-R1 <----love this particular session...I enjoy all the stuff in it..EXCEPT for the benching..but that's more of a suck it up and shut up thing

Warm up
X-trainer-20mins

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk
x 2

SLDL
15kg x 12
15kg x 12
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10..balance a bit wonky on right foot, but easy enough..might up weight next day

Plate shifting
(2.5kg x 4) + (5kg x 4)
5 x 60/60

Bench Press-60sec rest
20kg x 12
20kg x 12
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10
32.5kg x 10...about time that I up the weight on these...I just hate benching! Makes me feel like I'm under too much pressure!

Inverted Row
5 x 10

DB Shrugs
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10
Last set was tough..but apart from that grand

Back Extensions
1x 10 bw
+5kg x 10
+5kg x 10
+5kg x 10
+5kg x 10...did these slow and controlled as opposed to my normal messing...and by God I felt it

Tricep Pushdown
@20kg x 10
@20kg x 10
@20kg x 10
@20kg x 10
@20kg x 10....tough!

Was gonna do an extra bit of cardio cos I had loads of energy..but decided it would probably come back to haunt me later in the week in the form of fatigue:Dso left it at that!!

gymfreak · 14-03-2012 10:44pm

Wednesday 14th March-Bitta Weightlifting with Hanley

Foamrolled and stretched

Usually warmy-uppy things-overhead squats, drop squats, high pulls, hang snatches

Snatch from above the knees
Hook Grip
Worked up to 20kg for triples..I think
Had to hang out in the bottom position for some of these sets. Didn't like it..fairly tough...but I kinda figured out how to drive back up instead of chickening out.

Still havent figured out how to tense glutes and abs whilst squatting though..need to remember to practise it.

Snatches from the ground
Actually only realised writing this that we snatched from the ground..was oblivious to it at the time.
Worked up to 20kg for some triples. I really amaze myself at my lack of attention to details sometiimes

Cue:
Bar over midfoot.
Pinch shoulders
Shouders high and back

Cleans from the floor
Only worked up to 30kg for triples.
Some of the reps felt uber good.
I actually frightened myself by getting under the bar quicker than usual..kinda funny..didnt really know what happened..pretty sure the was an eeeeeep though:D

Cues:
Bar over midfoot
Pinch shouders
Quick

Happy out:)

Hanley · 14-03-2012 11:04pm

They're called drop snatches... elbows (not shoulders) high and back... stop being a pussy...

That's about it!

gymfreak · 14-03-2012 11:11pm

Hanley wrote: »

They're called drop snatches.

.. drop squats makes a hell of a lot more sense tho!

Hanley wrote: »

elbows (not shoulders) high and back... stop being a pussy...

That's about it!

:pac:

Hanley · 14-03-2012 11:15pm

gymfreak wrote: »

.. drop squats makes a hell of a lot more sense tho!

Not really... you're dropping into the catch position of a snatch. Dropping into the bottom of a squat is just called a ...... squat!

gymfreak · 14-03-2012 11:18pm

Hanley wrote: »

Not really... you're dropping into the catch position of a snatch. Dropping into the bottom of a squat is just called a ...... squat!

Hmm...not how it worked in my head...more of a ...
1.'Chuck'.
2. 'Stand back up from squat'...but yeh, suppose drop snatch makes more sense...once again..those dots don't connect themselves:pac::D

gymfreak · 15-03-2012 9:30pm

Thursday 15th March- C1
Energy levels are pretty high this week:D:D Whoop whoop. Also having a fairly handy week in work...hmmm..I sense a connection!

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

***Sled day today*** Always have mixed thoughts about this..and then end up in my element:rolleyes:

Con. Block-Sled Push
Sled + 10kg
20m up and 20m back
9 rounds in 10.30...alot of friction cos you can't detach the rope and it kept falling beneath it. Killed my hip flexors!!!

Work Block 1-15 mins
5 Box Jumps
5 DB Incline Press 15kg
5 Unsupported DB row e/s 25kg
11 rounds in 15.19:) Up 3 rounds from last time...getting back on track...whoopeeee

Con Block-Sled bear crawl
Bear Crawl with Belt
Sled + 20kg 30m each way
7 rounds in 10.54

Work Block 2-15mins
5 e/s Step ups
10 DB Pullovers 10kg
10 pushups
11 rounds in 15.32.:)Up 3 rounds for last time

Con Block
Backward Sled Drag using the belt
Sled + 40kg
50m each way
4 rounds in 13.30..I like this one..it's like steady state cardio with a minor twist!

Happy out!:)

gymfreak · 16-03-2012 11:22pm

Friday 16th March-S2

Warm up
Bike-20mins

Deadlifts
60kg x 5
60kg x 5
80kg x 5
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3...felt easy. Didn't look as nice.

https://www.youtube.com/watch?v=JChN7JudFaY

Anyone got any advice on the deadlifts? Getting really bored trying to make them look nice...they really don't seem to be going anywhere (weights wise or technique wise)

Single Leg Split Squats
+10kg x 10
+10kg x 10
+10kg x 10
+10kg x 10
+10kg x 10

Side Bridging
+15kg
3 x 60sec on/ 30sec off
Quite tough..had to take the extra few seconds break.

Incline Bench Press
Bench was busy so I just DB benched instead
10kg DBs x 12
10kg DBs x 12
15kg DBs x 6
15kg DBs x 6
15kg DBs x 6
15kg DBs x 6
15kg DBs x 6 Arms were a wee bit tired from the incline bench press yesterday

Single Arm Cable Row
30kg x 10
30kg x 10
36kg x 10
36kg x 10
36kg x 10

Plate Russian Twist
15kg
3 x 10/10

Lying Tricep Extensions
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10

Happy out:) Good training week already and it's only Friday. Got my 4 sessions done-S1, R1, C1, S2. Diet was good aswell

Foamrolling

gymfreak · 18-03-2012 10:38pm

Sunday 18th March
Had my planned training done for the week and trying to keep in line with the '4 sessions a week' cap so today was just a muck about day with the intention of doing nothing but mess.

A good bit of foamrolling, stretching and then loosening with a tennis ball.
Quads, ITB et al don't seem to be as unhappy as they have been:)

Also time to start back running slowly:D Was trés excited. Just did an easy 4 laps of the track... painfree:D. So I'll add an extra lap every day or so and see where that gets me. Was so happy to be out running in today's weather, here's hoping the weather keeps up.

Messed around with a barbell for a while..nothing of importance to note.

Pullups:3, 3, 4, 3, 4, 3, 3, 3

Got overhead pressed by L a few times..I was impressed!

Edwardius · 18-03-2012 11:44pm

gymfreak wrote: »

Got overhead pressed by L a few times..I was impressed!

You should probably get tested after that!

gymfreak · 19-03-2012 8:18pm

Monday 19th March-R1
AM
My sister asked yesterday if I'd bring her to the gym today:D:D Was soooo excited! I've been trying to get her to go to the gym for years and she finally succumbed of her own will. It was her first time ever in a gym and she's a terrible eater and not into any activities/sports so is really frail, weak and unfit. So the plan for today was to take it EXCEPTIONALLY handy.

I remember Will saying to me that the mobility stuff can be like an actual 'workout' for beginners and I never really thought anything of it until I watched her run through it with me. Was kinda chuffed at the end of the mobility when she remarked that it was like a massage because of how her back/shoulders had felt just doing it.Started out doing the session with her but then I started getting frustrated cos I couldnt concentrate on her so I abandoned it and just helped her through a workblock and a light con block.

Fingers crossed we may have a gymfreak2 on our hands:D

PM
Warm up
X-trainer-20mins

Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk
x 2

SLDL
15kg x 12
15kg x 12
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 10...was wondering how I managed to up the weight so easily..then I copped on I'd done them wrong-used same hand, same foot instead of opposited. DOH!

Plate shifting
(2.5kg x 4) + (5kg x 4)
5 x 60/60

Bench Press-90sec rest
20kg x 12
20kg x 12
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10...Deeeeeelighted:D Don't think I've done that weight for sets since last summer. Hopefully be able to shorten the rest next day

Inverted Row
5 x 10

DB Shrugs
25kg x 10
25kg x 10
25kg x 10
25kg x 10
25kg x 10
Only realised during the week that I've been doing these wrong..hadnt been concentrating on shrugging with my traps. So lowered the weight today and gave them a good try

Back Extensions
+5kg x 10
+5kg x 10
+5kg x 10
+5kg x 10
+5kg x 10

Tricep Pushdown
@20kg x 10
@20kg x 10
@20kg x 10
@20kg x 10
@20kg x 10....hard.

...was reading last night and I came across a quote "if everything is a priority, then nothing is a priority" and then it just clicked me with that although I've been excellent with keeping in line with the 4 day training a week cap...that I've started to slip again:(
This weekend alone, I've agreed with others to
..join a dance class
..go get swimming lessons
..enter an adventure race
..and seriously think about joining a weightlifting club

..I think I'm the ultimate hamster running in a wheel:rolleyes: it's like a lapse in thinking every so often/a thinking that all the 'extra' stuff won't count cos I'm doing it with others!

gymfreak · 21-03-2012 11:09pm

Wednesday 21st March-C2
Today was sorta a mish-mash of stuff...had plans..then didnt have plans kinda day. So...

Trip 1
Mobility Stuff
Fire Hydrant
Wall Sweeps
Hamstring Walk
Scap pull ups
Quad Walk
Trunk Rotations
Sumo Walk

Con Block-Rower
150m/ 50 sec rest
1. 36.4
2. 36.9
3. 37.1
4. 37.
5. 36.8
6. 37.0
7. 37.5
8. 36.6
9. 37.1
10. 36.5....dreadful times:o

Xtrainer-25mins

Trip 2
Spin-45mins
I actually really enjoyed it! Been months since I went spinning:)

Was in great form so decided to finish the con day that I'd started earlier.

Work Block-15mins
10 BB Clean and Push Press 20kg
10 inverted rows
8 rounds in 15.21.same as last time. But I did manage 12 months and months ago!Wanna get back to that. Hands were crampy horribly tho:( Had to keep putting the bar down.

Con Block-10mins
150m/ 50 sec rest
1. 35.6
2. 35.7
3. 35.7
4. 35.1
5. 35.7
6. 36.2
7. 36.4
8. 36.0
9. 36.6
10. 36.7....decided to bury myself on this block...or attempt to anyway:P

Work Block-15mins
10 BB Clean and pushpress 20kg
10 inverted rows
8 rounds in 16.34mins...hands weren't half as sore!

Decided to skip the last con block..cos that'd probably be considered as overkill:pac:

gymfreak · 22-03-2012 10:24pm

Thursday 22nd March-Cardio bunny
*Ducks head in case anyone tries to throw a weight at me*

Continued the original gymfreak workout routine and tried out more gym classes. Can't help it! Gym has changed the timetable and added in loads of new ones which means I HAVE to try them all and so that I realise that I'm not interested in them.

X-Trainer-10mins

Step-45mins
Was a happy little bunny in this one, bouncing away. Routines were good fun but at the same time probably should of been better thought out. One of the routines had two different fast paced turns/twists on and off a step in a row followed by a complex move.. to fast paced music...was actually waiting for someone's knee to twist..or maybe I'm too cautious about my wee knees!

Bootcamp-30mins
Wasn't much bothered to be honest, I work harder when I'm on my own.

That's it with the classes for the week!!!

gymfreak · 23-03-2012 10:03pm

Friday 23rd March-S1
Really wanted to go for a wee jog today but my knee was quite sore/inflammed last night so I'll give it a day or twos rest before attempting. Weather is soooo gorgeous these days...REALLY cant wait for my knee to fix itself!! Dying to be able to go out running!

Warm up
Bike-20 mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Goblet Squat
20kg x 8
20kg x 8
25kg x 8
30kg x 8
32.5kg x 5
32.5kg x 6
32.5kg x 6
32.5kg x 6
32.5kg x 6....eeew..tough enough! possibly could of pushed a few sets to 8....but eeew I hate high reps

Barbell RDL's
60kg x 12
60kg x 12
60kg x 12
60kg x 8...damn grip!

DB Situps
5kg DBS x 15
5kg DBS x 15
5kg DBS x 15 Incline DB Press
10kg x 8
10kg x 8
15kg x 10
15kg x 10
15kg x 10
15kg x 10
15kg x 10:) starting to get strong again

Inverted Rows
5 x 10

Side Bridge
15kg
3 x 40/20

Bicep Curls
7.5kg DBs x 10
7.5kg DBs x 10
7.5kg DBs x 10
right wrist was starting to feel really achey so I left the curls at that. I remember doing something that hurt my wrist during the week...just can't remember what

Foamrolling

Walked in the front door and was literally persuaded to go straight back out for an hours walk.

gymfreak · 24-03-2012 3:55pm

Saturday 24th March-R1

Step Class-45mins

Warm up
X-Trainer-20mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2.

Leg Press-60sec rest
40kg x 12
50kg x 12
110kg x F....EUUUUGH!!! Wouldnt budge at all:(:(
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10..grand
How annoying can do 100kg for reps with short rest periods but cant even get 110kg to budge even a teeny bit!

Cable Ab Pulldowns
I like these:)
20 @25kg
20 @25kg
20 @25kg up the weight next day

Band Assisted Dips
Forgot the bands today :(so just used the assited dip machine--it's weird cos it's a standing asst dip machine
2 x 12 @ 20kg
5 x 10 @ 15kg..grand. 60sec rest

DB Shrugs
Lowered the weight again cos I really want to focus on using my lats more
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10
22.5kg x 10

Inverted Rows
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10...feeling easy again:)

Back Extensions
5 x 10

Happy out!:) and loving the weather!!!

Da Za · 24-03-2012 4:05pm

Shrugs-lats???? Really

Maybe bunnies don't have traps lol

gymfreak · 24-03-2012 4:21pm

Da Za wrote: »

Shrugs-lats???? Really

LOL
Whoops:D:D

Never was much of a book learner, more of a kinesthetic learner!
Mightnt know the correct terms..but at least I know when I'm doing it where I'm supposed to feel it....that's GOTTA count for something!!!

nagolina · 26-03-2012 11:11am

wow, you made those deadlifts look easy!

You do a huge volume of reps on these which would likely kill me stone dead

One thing I decided to do with the DLs was (assuming you are well warmed up from other work first) start with my working weight then back off from there - so the heaviest lifts are done before I am too knackered. Having said that, I felt something ping in my back a few days ago so take this advice with caution!

Nice lifting

gymfreak · 26-03-2012 9:06pm

**Guess what day tomorrow is in the training cycle....deadlift day:pac::pac:**

Monday 26th March- C1

:DSavage weather=Savage mood:D

Mobility Stuff
Fire Hydrant
Wall Sweeps
Scap pull ups
Quad Walk
Sumo Squats
Cable Face Pulls
Spiderman Walk

Mission number 1-Get my knee doing a bit of work again. Jogged 1600m last day, 2.5km today in an abysmal time of 13.35...really was just plodding along and knee felt grand up until the last stretch where it felt a bit like it was 'locking'.

I'll try 2.5km-3km next day

Seeing as I'm generally only doing conditioning once a week decided to mix up the con blocks a bit-wanted something fast, something heavy and something fun.

Con. Block-Fun
16kg KB suitcase walk/ 7.5kg Waiter's Walk
60m each way
8 up and backs in 10.58..up a round:)

Work Block 1-15 mins
5 e/s Elevated Split Squat + 5kg
5 DB Bench Press 15kg
10 Red band pullups
8 rounds in 15 mins..grand

Con Block-Something Fast...well....fast for me
Sled + 5kg
Distance- 50m
Not one of my best thought out plans..had planned to push it as fast as I could every 30 sec..thinking that it would only take me ~10sec for cover 50m and I'd get 20sec rest....didnt work out that way..was taking 30odd sec up so decided to go on the minute..that lasted all of three minutes..work time was faaaar to high in relation to rest...I nearly died:pac: Switched it to 45sec rest after each effort
7 lengths in 10mins...i think...and yes, I am an idiot
I'll think it out better next time!!! Something like I'll start an effort every 90-100 sec...was quite tough, legs didnt like me after but I actually enjoyed it!

Work Block 2-15mins
5 e/s Step ups..legs were still a bit unhappy after sled
10 Inverted Rows
10 T- pushups
8 rounds in 14.40...Should be doing better here

Con Block-Something heavy
Farmers Walk with the TB-50kg
60m carry, 60 m jog
6 rounds in 10.20..Grip wasnt there today..had to keep putting the bar down

Lots of stretching and foamrollng so my knees wont hurt:)

Mission Number 2
Am reading Dan John's book 'Easy Strength' at the moment and the one thing that keeps ringing over and over in my head is 'If its important do it everyday, if it's not, don't do it at all'.--I could apply this to many facets of my training:D:D but I won't not yet...as I'm only trying to focus on one thing at a time...trying being the operative word.

decided the pullups are pretty important to me..so gonna make a really good effort to get some volume in..aim is to get from 4 to 6 in 4weeks. I think it's quite possibly so....
Pullups 2 (10sets)...started low so I wont gas out too soon.

howtomake · 26-03-2012 9:39pm

Ah who needs TV when you have boards.

Hey what happened with the weightlifting? I was living through your log

!
Your shoulder definition is looking nice though so I'll let it slide.

gymfreak · 26-03-2012 10:27pm

howtomake wrote: »

Ah who needs TV when you have boards.

Hey what happened with the weightlifting? I was living through your log !
Your shoulder definition is looking nice though so I'll let it slide.

:pac::pac:

Nope, haven't given up on the idea of weightlifting at all.. at all .I just have the teeny tiny slight problem of getting addicted to things and jumping into things head first...like cos I was enjoying the weightlifting so much I'd wanna start practising ALL the time and at the moment that just wouldn't work..I haven't got a clue what I'm doing so I'd be disasterous left alone and Hanley's real busy these days so can't be bugging him either!! (That's me speaking for him btw).

Basically timing is off, I'd only get agitated if I was practising just once or twice weekly.

...but watch this space:pac::P

Brian? · 27-03-2012 1:03am

I've deleted the slagging match, it's completely disrespectful to gymfreak to have this kind of argument/slagging match in her log. Can we leave it there please?

Brian? · 27-03-2012 1:17am

gymfreak wrote: »

https://www.youtube.com/watch?v=JChN7JudFaY

Anyone got any advice on the deadlifts? Getting really bored trying to make them look nice...they really don't seem to be going anywhere (weights wise or technique wise)

Why all the bar movement before you pull it? I don't know if it's going to make your deadlifts look any better, but there is no way I could lift like that.

howtomake · 27-03-2012 10:55am

gymfreak wrote: »

:pac::pac:

Nope, haven't given up on the idea of weightlifting at all.. at all .I just have the teeny tiny slight problem of getting addicted to things and jumping into things head first...like cos I was enjoying the weightlifting so much I'd wanna start practising ALL the time and at the moment that just wouldn't work..I haven't got a clue what I'm doing so I'd be disasterous left alone and Hanley's real busy these days so can't be bugging him either!! (That's me speaking for him btw).

Basically timing is off, I'd only get agitated if I was practising just once or twice weekly.

...but watch this space:pac::P

Ok that makes sense. When I was first learning it was very very sporadic, weeks in between at a time, did me no favours as I always kept forgetting what I learned the last time. Then I tried to learn on my own, with a york bar and wound up hurting my wrists even more :rolleyes:.

COH · 27-03-2012 5:35pm

briankeating wrote: »

I'm the new B-Builder

gymfreak · 27-03-2012 8:09pm

Tuesday 27th March-S2

Warm up
Spin Bike-25mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Deadlift
60kg x 5
60kg x 5
80kg x 5
85kg x 5
90kg x 3
90kg x 3
90kg x 3..put on a belt for a few of these sets
90kg x 3
90kg x 3...stayed at 90 again for triples

Deadlifting with a belt felt strange...like I was gonna explode..weird

Step Ups
5kg x 8
5kg x 8
5kg x 8
5kg x 8

DB Side Arches
30kg x 10/10
30kg x 10/10
30kg x 10/10

Neutral Grip Pullups
BW-4, 4, 3, 4, 3

Barbell Push Press
20kg x 8
30kg x 8
35kg x 6
35kg x 5
35kg x 6
35kg x 6

Seated Plate Shifting..I really like this one:)
3 x 60sec
(4 x 2.5kg, 4 x 5kg)

Overhead Plate Extensions
10kg x 12
10kg x 12
10kg x 12
10kg x 12

Savage weather=savage mood!!

supposedly · 27-03-2012 8:52pm

Good buzz in the gym today

You get used to the belt quite quickly. It's like a big hug for your middle while you're lifting!

gymfreak · 28-03-2012 9:20pm

supposedly wrote: »

Good buzz in the gym today

I would say that everyone in the gym was delighted that I had someone to amuse myself with..then at least they didnt have to listen to me natter on and on:P:)

Wednesday 28th March

Been excited about going back to spinning ever since last week..really was trying to hold myself off to just one class a week..so today was spinning day..not a pleasant as I remembered.

Xtrainer-25mins

Spin-45mins
Absolutely bloody shattered after..I was able to do conditioning after spin last week but different instructor=absolutely drained. I will most likely get bored of spinning pretty quickly though!

Pull ups
10 sets of 2:) Super easy..Yaaaaay!!!!

Absolutely full of beans this week.. it's either the weather or knowing easter hols are looming!!!:) Which means my level of retardation and volume of training will most likely increase..but I'm justifying it in my head cos I have pretty much stuck to the 4training days a week cap for OVER 2 MONTHS!

gymfreak · 29-03-2012 8:27pm

Thursday 29th March
Sooooo much chocolate and easter eggs hanging around work today= MAJOR energy crash.

Went to the gym..too hot, too sunny, no attention span so left.

3km slow jog in 15.40mins with no knee pain at all:D:D Hips felt uber tight throughout though, so gonna to have to really focus on some hip flexor stretching. And in fairness time wasnt too terrible considering I was crawling.

Step Class-45mins. Have a friend getting into the ole fitness buzz so felt I kinda had to accompany her, moral support and all that. Might start giving up on the ole step classes tho cos I spend the whole time worrying about my knees and ankles.

Pull ups 10 sets of 2

Foam rolling

Very looooong week in work, quite tired now...in hindsight I should of skipped the step class and had a pure rest day. Keep making the mistake of thinking that the classes dont count towards training..but in a way they still do have an impact on recovery...dammit!:)

Easter Hols tomorrow...whoooopeeeee!!!!

erico956 · 29-03-2012 8:41pm

Lol, I've been running a lot these past few weeks leading up to easter weekend. I know that once it comes around, me and my kiddos will do nothing but sit around and eat chocolate bunnies all the time. Saturday is the only day I do a long run, and monday and thursday i stick to a two to three miler.:cool:

http://www.gymfitness.us

gymfreak · 30-03-2012 4:30pm

Friday 30th March-R1
Shattered today..went to the gym to just foamroll and stretch cos I know I wouldnt do it at home. Ended up chatting to people so started doing the rep session anyway. More than likely-rest day 2mo

Foamroll
Stretching-IT band, glutes, hip flexors

Warm up
Spin Bike-20mins

Pull ups
10 sets of 2

Mobility

:(got distracted and completely forgot

Supposed to leg press but the one in Morton is crap so squatted instead
Squats..90sec rest
20kg x 12
20kg x 12
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10..weren't piss easy but not hard either.
Was my first time squatting outta squat stands tho..and no panic attacks:D:D

Cable Ab Pulldowns
Different cable machine so weights are all diferent
20 @43kg
20 @50kg
20 @50kg
20 @57kg

Band Assisted Dips
2 x 12 blue band
5 x 10 skinny, skinny purple band:)90sec rest

DB Shrugs
I keep lowering the weight to see if I'm doing them right. Does it make much of a difference whether you just shrug up or concentrate on shrugging back??? If that makes sense

20kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10

Inverted Rows
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Back Extensions on the GHR
5 x 10

Easter Hols.:)

I've actually been giving the ole Weightlifting buzz serious consideration lately.. Really just trying to decide whether I'll tap into it properly during the easter hols are wait til the summer...hmmmm...decisions, decisions!

Paudee · 30-03-2012 11:06pm

gymfreak · 01-04-2012 2:30pm

Sunday April 1st-C2

Con Block-An attempt at something fast
Lateral sprints from the midline.
Every 20secs
30 in 10mins...was shattered after. Hadnt done this block in about 10months!

Work Block
5 Burpees
5 Pushpress 12.5kg DBs
5 Skinny purple band Chinups
9 rounds in 15.50
Workblocks were a bit slow cos I didnt set up beside pullup bar,....faaar too hot

Con Block-something heavy
Farmers Walks 60m with 20kg DBS
5 lengths in 10mins
Didn't work out as planned..distance was faaaar too long and block was faaar too slow. I'll shorter the distance next time.
Work Block
5 DB Snatch 15kg
5 e/s DB Row 22.5kg
3 Dips
8 rounds in 15.30...can do faaaaaar better

Con Block
Lateral Sprints
From the midline
Every 20sec
30 efforts in 10mins
Got distracted during this..guy climbed the big rope i the indoor right to the very top and then started twirling himself around the bar at the top...fecking amaziing!!!!

Foamrolling

Pullups-5 sets of 2...and then gym closed:(

gymfreak · 02-04-2012 6:23pm

Monday 2nd April

Am
Spin Class-45mins

X-Trainer-10mins

Intended to go back in the afternonn and do a strength session.

****Ate half a chocolate cake..returned to the gym****

PM
Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

Deadlift
60kg x 5
60kg x 5
85kg x felt ridiculously heavy
85kg x 2..then decided it wouldnt be happening today

Pullups
8 sets of 3

home to bed

**** food makes me feel ****

gymfreak · 03-04-2012 9:41pm

Tuesday 3rd April

Spin Bike-20mins

Mobility
Sumo Squats
Wall Slides
Fire Hydrants
Scap Push Ups
Quad Walk
Cable Face Pulls
Spiderman Walk
x 2

TBDL
Stoopid Trap bar has ridiculously fat handles...but great fun altogether anyway:)
60kg x 8
60kg x 8
70kg x 5
80kg x 5
80kg x 5
80kg x 5
85kg x 5
85kg x 5
90kg x 1
95kg x 1
100kg x 1...these were all purty..but the 100 nearly slipped from my hands so knew I wouldnt be able to hang onto the 105

Pullups
Aim: 10sets of 3
But left elbow and shoulder started to really ache, so left it at 5 sets. I'd say it's purely down to the amount of pullups I've done in the last week..might ease off for a day or 2 and see.

Bench Press
20kg x 8
20kg x 8
30kg x 5
40kg x 5
40kg x 5
40kg x 5..these all felt really solid
43kg x 5...oh so nearly killed myself with the bar..but didnt
43kg x 3..didnt want a nearly fatal accident like the last set

Ab Roll outs
5 sets of 10

This was given as a suggestion:
10-9-8-7-6-5-4-3-2-1
45kg Back Squat
Pushups
Inverted Rows
16kg KB swings
**** time=13.50mins
Didn't know what to make of it to be honest. I'm not used to doing anything 'heavy' for time so the squats were a bit of a shock to the system

Turkish Get Up with 7.5kg KB
5mins, 1 rep each side and keep switching.

Step Aerobics-45mins...sure why not!

thehamo · 03-04-2012 10:00pm

I'm liking the sound of that complex. Might try it out my self tomorrow!

Miss Piggys Battle for the Big Plates

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