Hips and heels

supposedly

Bit of a comp today in Mullingar.
52/73 @ 62.5kg.
Went 6 for 6 and all fairly easy, loads more there. Bit of technique work needed. I'm only back a few weeks and the head isn't quite there yet either. I didn't really want to push it; today was about having a laugh and I did that so sucess!
Now back to training, no more maxes for awhile.

supposedly

Pilates

supposedly

Got my new ladies bar today
Sumo squats- up to 40kg
Inverted rows- bodyweight (supersetted) 4 sets, 10 reps
Split squats- up to 20kg
Tricep pushdowns- 22.5kg (supersetted) 4 sets, 10 reps
Good mornings up to 40kg, 4 sets, 10 reps, about a minute rest

4 hour walk around Howth head.

zzz

supposedly

Sumo squats- 40kg
Inverted rows- bodyweight (supersetted) 4 sets, 10 reps
Split squats- 15kg
Tricep pushdowns- 22.5kg (supersetted) 4 sets, 10 reps
Good mornings 40kg, 4 sets, 10 reps, about a minute rest

Bike circuits: 30/30 x 10

Abs

Had a chat to the physio in work and he gave me a load of ideas and recommendations for my training. I'm quite excited about training again (as excited as an injured girl can be!) It's so much easier and nicer to program for and train someone else than it is to do so for yourself so it was nice to have someone else to brainstorm with.

supposedly

Monday did some left handed kettlebell stuff and bike intervals. Can't remember what else I've done. Lots of walking places, pilates and general ab stuff. No zumba.

Today

Split squats 30kg
inverted rows: supersetted, 4 sets of 10, 60s rest

Wide stance good mornings up to 47.5kg
Tricep pushdowns 27.5kg: supersetted, 4 sets of 10, 60s rest

Bike circuits: 30s / 30s low: level 1, high: level 7

supposedly

Pretty much tipping away most days at the same things- split squats, inverted rows, good mornings, tricep pushdowns, bike intervals, one handed kb work.
I'll have a check in with hand rehab dude this Thurs, hopefully he'll let me add a few more activities to my list. I wouldn't mind a few pulls, carries, that sort of thing. I work in a lovely studio with so many fun toys and I'm not allowed play. Torture!

supposedly

Fun kettlebell circuit today
deadlift, swing, clean and press, snatch, squat
Round 1: 12kg, 5 reps of each, 1.08
Round 2: 12kg, 5 reps of each, 1.04
Round 3: 16kg, 3 reps of each, 54s
Round 4: 16kg, 5 reps of each, 1.04
Round 5: 16kg, 5 reps of each, 1.24
1 min rest between each round. Everything done left handed of course.

Also some intervals on the cross trainer and some lunges and pilates.

supposedly

Warmup lunge and twist

Kettlebells
rdl, swing, clean and press, squat, snatch x 5, rest 1 min between rounds
Round 1: 12kg 1.35
Round 2: 16kg 2.02
Round 3: 20kg 2.31 (jerks instead of presses)
Round 4: 16kg 2.11 (push press instead of presses)
Round 5: 12kg 2.44

Rest 5 mins

Hip rehab
Swiss ball hamstring curl, 10 each leg
Split squat, 10 each leg
Pause partial squat, 10 reps, 5 seconds
Side lunges, 10 each leg
skaters, 3 way, 10 each leg
3 rounds, 2.5 mins rest

supposedly

Pilates

supposedly

TB Deadlifting: 75kg x 10 x 5 supersetted with
swiss ball ham curls 10 x 5

SLDL: up to 32.5kg x 10 x 5 supersetted with
2 way skaters 10 x 5

swiss ball planks, 45s x 3, (2 x elbows on ball, 1 x feet on ball)

Some left handed kettlebell stuff

6 weeks since injury and I got permission to go back two-handing certain movements today. No pain

supposedly

Did stuff on Tuesday and Thursday but can't remember it. Also been cycling everywhere.

Today
Trap bar deadlift and single leg row
up to 60kg and 18kg for 6 sets of 10
Romanian deadlift and single leg squats
35kg and up to 25kg for 4 sets of 10
Really concentrated on moving perfectly and contracting the crap out of the muscles involved, especially trying to channel the abdominal demons. Tough enough session.

Had a coffee attack then so left it there.

supposedly

60kg deadlifts and 2 way skaters, 4 sets of 10
20kg single leg deadlifts and squats, 4 sets of 10

swiss ball planks 45s x 3, 15s rest

I'm so happy to be able to train two handed again

supposedly

Sumo deadlift 60kg and single leg cable rows 22.5kg
4 x 10

Split squats and back squats ( ! ) 15kg
4 x 10

5 mins ski machine alternating between max level and min level. weird feeling on the legs!

Swiss ball planks and floor planks, 45s x 3, 15s rest

Stretch and roll.

Pilates later.

supposedly

Friday
Sumo deadlifts up to 70kg for 4 x 10
zombiesquat up yo 30kg for 4 x 5

Saturday
trap bar deadlift up to 70kg for 15, 10, 10
zombiesquat up to 30kg for few reps
messed with bar, few ab things

supposedly

Fell off the internet again!

Today
Sumo and conventional deadlifts, up to 80kg for 5 x 5
Hamstring curl machine 10 x 5
Pulldown machine 10 x 5
Tabata double unders

I don't know why.

supposedly

5 x 5 deadlift, squat and press. I'm a powerlifter now.

supposedly

5 x 5 Slow Negative Assisted Pullups (SNAPs) and 90kg deadlifts

supposedly

Boxsquats: 90kg x 5 x 5
Deadlift warmups: up to 80kg with sumos and conventionals for 5s
Deadlifts: 90kg x 5 x 5
Speed deadlifts: 60kg x 2 x 10
Press: 30kg x 5 x 5

supposedly

Boxsquats: 95kg x 5 x 5
Deadlift warmups: up to 90kg with sumos and conventionals for 5s
Deadlifts: 100kg x 5 x 5

supposedly

Row 200m x 2, 53s, 49s
Band assisted (neutral grip) Pullups 3 x 5,
was going to do 5 x 5 of rowing and pullups but wrist said no. I listened.

gymfreak

supposedly wrote: »

Boxsquats: 95kg x 5 x 5

I wish I had your ass!
So frickin' strong!!!

supposedly

Trap bar deadlift 105kg x 5 x 5
Speed trap bar deadlifts 65kg x 2 x 10

Superset:
Box squat 5 x 5 up to 70kg then 10 x 80kg
Pullups 5 x 5 (band assisted, 1&1/4, slow negatives) then 10 band assisted
Clean pulls 5 x 5 up to 30kg then 10 x 30kg

Superset:
Swiss ball hamstring curls 3 x 15
Skaters 3 x 15

Superset:
Planks 30s x2
Ab prep 30s x2
Single leg stretch 30s x2

Steretched and rolled calves, quads, back

supposedly

Warmed up with some single leg stuff
Sumo and conventional deadlift: 5+5 x 45kg, 65kg, 85kg, 95kg
Deadlifts: 105kg x 5, 115kg x 5 x 5
Speed deadlifts: 65kg x 10, 75kg x 10

supposedly

Sunday: Did some snatch work with 15kg for pulls and stick for overhead. Wrist felt grand. Also did some 15kg jerk work, not a bother!

Tuesday deadlifts
sumo + conventional: 35kg x 5+5, 60kg x 5+5, 80kg nx 5+5, 100kg x 3+3, 110kg x 1+1, 120kg x 1+1, 130kg x 1+1, 135kg x 1+1, 135kg x 1+f
Back off sets, 10 sec hold at top: 130kg, 125kg, 120kg, 115kg, 110kg, 105kg, 100kg, 95kg, 90kg, 85kg, 80kg, 75kg

Abs: plank, ab prep, single leg stretch, obliques x 30s, 2 rounds

Oh yeah, also, a few jerks, a hang power snatch and a clean with 15kg. Jerks cool, snatch good(!:) ) but clean still not okay. Going to be back in no time

immigant

supposedly wrote: »

Sunday: Did some snatch work with 15kg for pulls and stick for overhead. Wrist felt grand. Also did some 15kg jerk work, not a bother!

Weightlifting...all your powerlifting buddies won't talk to you if you go any further down this dark and lonely path

howtomake

That's alotta weight for a chinchin, your boyfriend let you lift that:P

supposedly

clean 15kg
OHS 15kg x 5 x 3
Few sneaky psnatches, as long as wrists don't go past neutral, it's grand
jerk 15kg x 5 x 3
Clean pulls up to 35kg 5 x 3
then a sneaky 35kg pclean stopping with wrists neutral
Zombie squats up to 40kg x 5 x 3

This wasn't as reckless as it seems, I was careful to pay attention to how it felt and if anything hurt, I didn't do it twice. I Need to talk to wrist rehab man about letting me do more stuff so I don't have to go off on these sneaky missions by myself. Very positive session. My goal of pain free 15kg snatch, clean and jerk by Christmas is looking more and more realistic.


Abs
Plank
Ab prep
Single leg stretch
Obliques
30s x 2

supposedly

Deadlifts 20kg x 10, 40kg x 10, 50kg x 10, 70kg x 10, 90kg x 10, 100kg x 8, 110kg x 3, 120kg x 3 x 3

Abs
Plank
Ab prep
Single leg stretch
30s x 3

supposedly

Overhead squats 15kg x 5 x 5
Clean pulls up to 35kg x 5, getting more chinese as I went on
Squats up to 40kg x 5
Abs x 2

supposedly

Yesterday (62kg bodyweight)
Deadlift: 145kg, 150kg (f)

Today (100kg bodyweight)
Overhead squat: 15kg x 5 x 5
Jerk: 15kg x 5 x 5
Clean pulls: 15kg, 20kg, 30kg, 35kg, 40kg
Chinese clean pulls: 45kg x 5 x 5
Back squats investigations: up to 50kg x 5, I found that rolling the crap out of my right hip and leg with a death-pain-ball, taking a much wider stance, not going as low and keeping more of my weight on my left leg makes the universe nicer. I'm going to discuss these matters with my hip guy and my wrist guy tomorrow.