Lifting stuff

helliwen · 11-04-2014 8:52am

Wednesday 09.04 (evening)

First Olympic lifting session. Lots of snatch drills with a baby bar. Loads of fun :pac:

Thursday 10.04

Physio homework
45 minutes dance class - shoulder pain back

Friday 11.04

This session was brought to you from an airless, windowless basement.

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

Squats:
2x5x20kg
1x3x30kg
1x2x40kg
3x5x45kg *Wasn't sure about depth but videoed last set and they looked ok :-)

Bench Press:
2x5x15kg
1x3x20kg
5x5x25kg *Had to train in a different gym today with no small plates. No way 30kg was gonna happen, so dropped down.

Deadlifts:
2x5x20kg
1x3x40kg
1x2x60kg
1x1x80kg *just for fun. Tough
1x5x75kg *again, no small plates
3x5x70kg

Alternated:

Lat pulldowns
3x10x25kg

Seated rows
3x10x25kg

Goblet squats
3x10x16kg

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

Lots of rolling, smashing, stretching
__________________________________________________

Will be doing another olympic lifting session tonight. Yay!
Wasn't sure whether I'd do another early morning session this week after poor sleep on Tuesday and Wednesday, but last night was better and I felt that today. Just hoping my shoulder behaves. Felt better after training.

helliwen · 14-04-2014 2:17pm

Friday 11.04 (evening)

Another Olympic lifting session. More snatch drills with a baby bar. Not as much fun because my shoulder/back pain was getting worse. Felt everything tightening up, and any movement of my arms overhead felt weird. Stuck to the baby bar - only added bumper plates (5kg) at the end for full snatch drills.

Saturday 12.04

Rest day - did nothing, not even physio homework. Heat plaster on my back for the day. Felt better.

Sunday 13.04

Physio homework.
Short jog with himself (around 3k in 20 mins) - back/shoulder pain returned :mad:

Monday 14.04

Physio appointment first thing -he reckons some T-spine vertebrae/ribs are blocked and any "faster" movement is aggravating it. Slower lifting movements seem to be helping.
Will skip aerobics/dance this week and lift Tue/Thur/Sat. Should rest today so no weight lifting tonight :mad: Will lie in the bath instead.

Pissed off I can't train today. Feeling stressed.

gymfreak · 14-04-2014 10:13pm

LOL..I'm actually curious as to what this 'baby bar' you speak of is?! Is it a training bar? Or a ladies bar?

helliwen · 15-04-2014 7:16am

I mean the 5kg training bar - which the trainer calls the "Kinderstange" i.e. kids' bar. I renamed it the baby bar :-)

If the orthopaedic doc gives me the all-clear tomorrow for my shoulder, I'll be signing up to the lifting club and ready to start in 3 weeks after my holiday :-)

helliwen · 15-04-2014 11:54am

Tuesday 15.04.14

Warmup/Mobility: 3 sets of inchworms, squat to stand, lat band walks,

Back Squats:
2x5x20kg
1x3x30kg
1x2x40
5x5x45kg *felt good

Overhead Squats: 5x5x15

Press:
2x5x15kg
1x3x17kg
3x5x22.5kg *first set good, last rep of second and last of third were push

Romanian deadlifts:
2x5x20
1x3x40
5x5x60kg

Supersetted:

Lat pulldowns
3x10x25kg

Seated rows
3x10x25kg

Bird dogs (with only knee and had on mat i.e. foot up): Right: 2x10; Left 3x10

Rolling and stretching
__________________________________

Ran out of time so no planks etc. today. Will do a core/stretching session tomorrow.
Feel so much better today than yesterday. Did a few snatch drills with a broom handle between sets to practice technique.

gymfreak · 15-04-2014 1:11pm

helliwen wrote: »

I mean the 5kg training bar - which the trainer calls the "Kinderstange" i.e. kids' bar. I renamed it the baby bar :-)

If the orthopaedic doc gives me the all-clear tomorrow for my shoulder, I'll be signing up to the lifting club and ready to start in 3 weeks after my holiday :-)

Excellent! I look forward to seeing your progress

...that was definitely my first time hearing anyone refer to a training bar as a baby bar

helliwen · 17-04-2014 1:07pm

Wednesday 16.04

Core work - inchworms, weighted planks, side bends, leg raises/holds etc

Thursday 17.04

Went to my orthopedic dr today to try to sort out this shoulder/upper back pain. MRI showed no prolapse (thank god!) but showed a scoliosis of the t-spine, which I knew I had. He reckons that imbalance is causing things to block up again and again. Need to strengthen that area. He gave me the all-clear for any exercise that's not causing pain and to start the weightlifting - yay!

Went to the gym afterwards with the intention of doing a light session. Warmed up on the rower, stretched a bit with a band, rolled with a lacrosse ball, and found myself in so much pain I was actually crying. Seized up, Felt like I couldn't breathe. Straight home into the bath (no properly hot water though) and have a hot water bottle tied around my back as I type. Dammit! It will be a quiet weekend - maybe sauna tomorrow if the heat helps.

coffee_cake · 17-04-2014 1:49pm

Oh no

Really hope it feels better soon

helliwen · 19-04-2014 4:05pm

Saturday 19.04

Warmup:
10 mins on the bike
Mobility stuff

Front squats: 5x10x20kg
DB concentration curls: 5x10x6kg

Split squats: 5x10x10kg
Triceps push down: 5x10x20kg

Leg press: 5x10xsomething
Hyper extensions: 5x10xsomething

Leg extensions: 5x10xsomething
Calf raises: 5x10xsomething
Leg curls: 5x10xsomething

Skipping intervals: 50 on, 10 off x 12
Stretching, foam rolling, shoulder mobility stuff

Wasn't too bothered about numbers today. Hate machines. Lots of legs and machines today so as not to tax my shoulder/ upper back too much. Felt ok. Fingers crossed.

helliwen · 22-04-2014 12:08pm

Tuesday 22.04.14

Warmup:
10 mins on the bike
Mobility stuff - band pullaparts, squat to stand, foam rolling

A
Front squats: 5x10x20kg
DB concentration curls: 5x10x6kg
Serratus anterior push-ups: 5x10

B
Split squats: 5x10x10kg
Triceps push down: 5x10x20kg
Face pulls with dislocate: 5x10x20kg

C
Close grip bench: 5x10x20
Leg press: 5x10x61
Hyper extensions: 5x10xBW

D
Decline bench sit-ups: 5x15
Scap pullups: 5x10

Skipping
16x40on/

Stretching, foam rolling, ball torture

Similar to Saturday's session- focus on legs, shoulder mobility and not going into the pain cave. Mobility stuff felt good. Biggest problem at the moment is sleeping position.

helliwen · 25-04-2014 4:28am

Friday 25.04.14

Warmup:
5 mins on the bike
Mobility stuff - band pullaparts, squat to stand,

A
Goblet squats: 5x10x16kg
DB single arm press: 3x10x8kg
Serratus anterior push-ups: 3x10

B
Split squats: 3x10x6kg DB in each hand
Lat pull down: 3x10x level 4

C
Suitcase dead lift: 3x10x16kg each hand
Leg raises: 3x10

Skipping

Hotel gym - not too bad

hsbc · 25-04-2014 11:33am

helliwen wrote: »

Tuesday 09.04.14
Aerobics class
Physio homework (Inchworms, birddogs, goblet squats)

Wednesday 11.04.14

Warmup/Mobility: 3 sets of inchworms, squat to stand, Birddogs: Right: 2x15, Left: 3x15, couch stretch, lat band walks, clams, rolling with ball.

Back Squats:
2x5x20kg
1x3x30kg
1x2x40
3x5x43.5kg

Front Squats:3x10x20

Press:
2x5x15kg
1x3x17kg
3x5x21kg *oops, just realised now that last session was 22kg

Romanian deadlifts:
2x5x20
1x3x40
5x5x50kg

Band-Assisted pullups
5x5

Calf raises
3x10xeach side

Band-Assisted dips
3x5

Planks: 3x90x5kg plate on balance board
Side planks: 3x60

Rolling and stretching
_______________________________________
Lacklustre today. Very tired - not enough sleep. Stuck to 3 sets, didn't up anything and skipped the power cleans - must remember 1 in 5 rule :rolleyes:

Doing an olympic lifting session tonight just to try it out. Excited - will probably buy myself a new broom handle this weekend

I got a couple of broom handles there last week - it's ridiculous how we get excited about these little things!

helliwen · 27-04-2014 7:08am

Saturday 26.04.14
Shoulder stuff

Sunday 27.04.14

Warmup:
Mobility stuff - band pullaparts, squat to stand etc etc

A
Goblet squats: 5x5x16kg
DB shoulder press: 5x5x10kg
Serratus anterior push-ups: 3x10

B
Single leg RDL: 5x5x12kg each hand
Seated row: 5x5xlevel 7

C
Split squats: 5x5x12kg DB in each hand
Tricep pushdown: 5x5x level 6
Chins: 5x5

D
Swiss ball pikes: 5x10
Reverse crunches on bench: 5x10

Skipping
16 x 40 sec on/ 10 off

Stretching
—
Looking forward to a massage on the beach this afternoon :-)

helliwen · 29-04-2014 7:00am

Tuesday 29.04.14

Mobility stuff - band pullaparts, squat to stand,

A
Goblet squats: 5x8x16kg
DB single arm bench press: 5x5x10

B
Split squats: 5x5x12kg DB in each hand
Lat pull down: 5x5x level 5

C
Suitcase dead lift: 5x8x16kg each hand
Chins: 5x5
Leg raises with scap pullup 5x8

Skipping: 16x40on/10off

Face pulls:
3x6xlevel 5 (forgot these earlier)

Stretching

–

Another massage this afternoon - could get used to this!

coffee_cake · 29-04-2014 11:38am

Massages are the best! Hope it's all helping the back ^^

helliwen · 30-04-2014 5:15am

bluewolf wrote: »

Massages are the best! Hope it's all helping the back ^^

It's feeling much better, thanks :-)

Still not quite right though - when I breathe in deeply (to yawn, say) it hurts. Annoying - I want to start weightlifting training next week!

helliwen · 01-05-2014 3:52am

Thursday 01.05.14

Warmup: 5 mins on bike
Mobility stuff - band pullaparts, squat to stand etc etc

A
1 1/2 Goblet squats: 5x5x16kg
DB shoulder press: 5x5x8kg
Serratus anterior push-ups: 3x10

B
Single leg RDL: 5x5x14kg each hand
Seated row: 5x5xlevel 8

C
Skull crusher: 5x5x10 kg DB
Neg pull-ups: 5x4

D
Swiss ball pikes: 5x10
DB snatches: 5x5x8kg

Skipping
16 x 40 sec on/ 10 off

Stretching
—
Tough this morning.

helliwen · 03-05-2014 4:52am

Saturday 02.05.14

Mobility stuff - band pullaparts, squat to stand, inchworms

A
Goblet squats: 5x8x16kg
DB single arm bench press: 5x5x10kg

B
Suitcase dead lift: 5x8x16kg each hand
Lat pull down: 5x5x level 5

C
Split squats: 5x5x12kg DB in each hand
Chins: 5x5
Scap pull-ups: 5x5

D
Swiss-ball pikes: 3x10
Reverse crunches on bench: 3x10

Finisher:
Skipping: 16x40on/10off

Face pulls:
3x6xlevel 6 (forgot these earlier - again!)

Stretching

–

Flying back tomorrow. Actually looking forward to 1) getting back under a barbell and 2) starting the weightlifting training. Shoulder, behave yourself! Two more massages before I leave here - that should sort it.

helliwen · 07-05-2014 11:58am

Tuesday 06.05

45 mins aerobics
Upper back strength/mobility stuff: scap pullups, facepulls, serratus ant. pushups, band pullaparts

Wednesday 07.05.14

Warmup/Mobility: Inchworms, band pullaparts, squat to stand, foam rolling

Back Squats:
2x5x20kg
1x3x30kg
1x2x40kg
3x5x45kg *Tough, felt too high, left knee kept coming in

Front squats:
3X10X20kg

Bench Press:
2x5x15kg
1x3x20kg
3x5x25kg *Tough

Deadlifts:
2x5x20kg
1x3x40kg
1x2x60kg
1x5x70kg *Tough

Seated rows
3x8x30kg

Chins
3x5

Skipping: 8 rounds: 40 sec on/10 sec off

Stretching and rolling.
_____________________________________________

Today's training felt awful. Everything felt heavy and I felt weak.
Could be: jetlag, tiredness, change in training after doing different stuff the past 3 weeks, diet (started eating paleo and lower carb this week) - most probably a combination of the above.
I'm not going to get caught up in it. Will keep an eye on things.

1 in 5.

helliwen · 09-05-2014 12:38pm

Friday 09.05.14

Warmup/Mobility: Inchworms, band pullaparts, squat to stand, couch stretch, foam rolling

Back Squats:
2x5x20kg
1x3x30kg
1x2x40kg
3x5x45kg *Tough, left knee kept coming in, knot in left shoulder under bar

Overhead squats:
3X8X15kg *Wrist pain

Press:
2x5x15kg
1x3x17.5kg
1x2x20kg
3x(3+2push) x21kg *Tough - couldn't get past 3 without the push

Superset:
Pendlay Rows:
2x5x20kg
1x3x25kg
3x5x27.5kg

Facepulls
3x10x25kg

Superset
Lat pulldowns:
3x5x30kg

Inverted rows
3x5

Negative pullups
3x3
Alternated with hyperextensions (straight and side): 3x10

Superset
Cable anti-rotation twist: 3x5xlevel7 each side
Side bends: 3x5x20kg

Skipping: 16 rounds: 40 sec on/10 sec off

Stretching and rolling.
_____________________________________________

Felt much better today, even if stuff felt heavy. Had a banana and an espresso with coconut oil before training - may have helped.

Shoulders clicking a lot - scary.

gymfreak · 09-05-2014 6:36pm

Just in regards to the wrist pain, not sure if that is from a previous injury or not?

But if it isn't, it's often a common problem with new weightlifters, sometimes its cos they are not holding the bar correctly and other times it's because your wrists are used to holding a bar overhead and arent strong enough yet.

Put a tiny bit of sports tape on your wrist and see if that makes a difference..it often gives a tiny bit more support and stops any pain... Just an idea

helliwen · 09-05-2014 7:33pm

Thanks.

Just looking at supple leopard now and I think I was gripping the bar incorrectly - fingers too far back, i.e. rotated back, and also not "breaking the bar" enough. Will work on that next time :-)

gymfreak wrote: »

Just in regards to the wrist pain, not sure if that is from a previous injury or not?

But if it isn't, it's often a common problem with new weightlifters, sometimes its cos they are not holding the bar correctly and other times it's because your wrists are used to holding a bar overhead and arent strong enough yet.

Put a tiny bit of sports tape on your wrist and see if that makes a difference..it often gives a tiny bit more support and stops any pain... Just an idea

Alf Veedersane · 09-05-2014 8:06pm

I found doing some work to strengthen the wrist extensors and flexors helped as well. If they're 'weak' then it just makes it that bit harder to keep them in the right position.

helliwen · 12-05-2014 12:10pm

Saturday 10.05
"Cross-country" run with himself - 6k in 40 mins

Monday 12.05.14

Warmup/Mobility: Inchworms, band pullaparts, squat to stand, lat band walks foam rolling

Front squats:
2x5x15
1x3x20
1x2x25
3x5x30kg

Bench Press:
2x5x15kg
1x3x20kg
2x5x26kg
1x(4+a little rest and then 1)x26kg *Tough

Deadlifts:
2x5x20kg
1x3x40kg
1x2x60kg
1x5x72.5kg *Tough
3x5x60kg

Supersetted:
Inverted rows: 3x5
Seated rows:3x8x30kg

Supersetted:
Negative pullups: 3x3
Facepulls: 3x8x25kg

Ab wheel rollouts: 3x5

Skipping: 8 rounds: 40 sec on/10 sec off * kept getting stuck - tired - left upper arm sore.

Stretching and rolling.
_____________________________________________

Tired and fuzzy today. Busy weekend. 7 hours sleep. 1/2 banana + espresso before training - felt more alert then. Still didn't want to push it.
WL session tonight

After long consideration and a session with my physio, have decided to put joining the WL club on hold. Need my shoulders/back to stabilise first, and the extra "stress" of training 3 nights a week is not what my body needs right now. Going to invest in a light barbell for my gym at work, and work on the lifts with the trainer there for a while and see how it goes before committing to a year's membership at the club.

helliwen · 14-05-2014 5:30pm

Tuesday 13.05

Rest day - treated myself to a gloriously painful Thai massage

Wednesday 14.05

Warmup/Mobility: Inchworms, band pullaparts, squat to stand, couch stretch, foam rolling

Back Squats:
2x5x20kg
1x3x30kg
1x2x40kg
3x5x46kg * tried these in lifting shoes - no noticeable difference

Overhead squats:
3X6X15kg *Wrist pain much better

Press:
2x5x15kg
1x3x17.5kg
1x2x20kg
3x5x21kg *Tough - but only had to push last rep of last set
Alternated with "glute-ham falls to mat":-): 3x8

Pendlay Rows:
2x5x20kg
1x3x25kg
3x5x30kg

Alternated with air split squats: 3x10

Lat pull downs: 3x5x25kg *better ROM
Supersetted with chins: 3x5

Hanging leg raises: 3x5
Alternated with scap pullups: 3x8

Cable external rotation: 3x8x2
Alternated with: Cable anti-rotation twist: 3x5xlevel7 each side

Skipping: 16 rounds: 40 sec on/10 sec off

Stretching and rolling.
_____________________________________________

Need to cut down.Keep adding stuff on- sessions are getting far too long :-(

Felt ok today - energy but stuff still heavy, tripping on skipping rope. Too little sleep (6.5 hours), banana and an espresso before training.

No shoulder clicking :-)

Stench Blossoms · 14-05-2014 5:56pm

What kinda lifting shoes?

helliwen · 15-05-2014 6:47am

I borrowed a pair of used Adidas ironworks from a girl at the WL club for the trial sessions and thought I'd see how they were for squatting, with a view to buying them off her. Depth was better on the OH squat, didn't feel any more stable on the back squats though so I gave them back. Might invest in some in the future but not now :-)

coffee_cake · 15-05-2014 8:38am

What do you usually use
I end up in my special running runners if I'm lazy about switching which is probably not the best for me or my runners

helliwen · 15-05-2014 8:50am

Cheap imitation Chuck Taylors :-)

gymfreak · 15-05-2014 10:59am

helliwen wrote: »

Cheap imitation Chuck Taylors :-)

Pretty sure I always wore converse when squatting in powerlifting competitions. And only got my weightlifting shoes when I started to weightlift.

The bonus about weightlifting shoes it that you don't need to be as flexible in the bottom of a squat...so if you are squatting ass to grass, weightlifting shoes will make a HUGE difference but if you are quite mobile already and are only squatting below parallel you might not notice the difference as much.

Lifting stuff

Comments