Lifting stuff

helliwen

Female, 32, 51kg, 1m63

Feeling a bit meh about my training right now so decided to log here to keep me motivated.

Wednesday 12.02.14

Supersets with 30 sec rest intervals:

Bulgarian Split Squat: 3x20x10kg (plate)
Bench Press: 3x20x15kg (i.e. empty women's BB)

Lunges: 3x20x20kg (empty oly bar)
UH Lat pulldown: 3x20x30kg

Hyperextensions: 3x20
Swiss ball jackknife 3x20
Side bends:3x20x20kg (plate)

Romanian Deadlift: 3x20x40
DB Shoulder Press: 3x20x4

Some hip stabilisation stuff

Some climbing strength stuff (finger hangs from pullup bar, wind ups (5kg)

Stretching and rolling.


Still feeling meh.

helliwen

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.

helliwen

Sunday 16.02.14

2 hours on/off indoor bouldering

Monday 17.02.14

Warmup:
Mobility stuff
Some barbell complex stuff with empty Oly bar: deadlift->power clean->shoulder press->back squat->press->front squat

Supersets with 30 sec rest intervals:

Bulgarian Split Squat: 3x20x10kg (plate)
Bench Press: 3x20x20kg (thought these were tough after climbing - only realised now I had used the 15kg bar last time!)

Glute-ham raise (without machine, on mat, assisted): 3x10-ish (as many as possible)
UH Lat pulldown: 3x20x30kg

DB Shoulder Press: 3x20x4
Swiss ball jackknife 3x20

Good mornings: 3x20x30
Squats: 3x20x30 (two sets with band around thighs, one set with ball squeezed between thighs)

Stretching and rolling.

Quads sore again. Gonna feel that tomorrow.

Session felt good - despite too little sleep over weekend.

helliwen

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.

helliwen

Thursday 20.02.14

45 minutes dance class

Friday 21.02.14

Warmup: rower
Mobility stuff

Supersets with 30 sec rest intervals:

SLDL: warm ups 2x20x20, 3x20x40
UH Lat pulldown: 2x20x35kg, 2x20x35kg

Bulgarian Split Squat: 3x20x10kg (plate)
Bench Press: 3x20x20kg

Lunges: 3x20x10kgKB
DB Shoulder Press: 3x20x4

Hyperextensions: 3x20
Incline crunches: 3x20

Side bends: 3x10x20kg
Stability stuff

Stretching.

Forearms/grip totally shot.
Tired

helliwen

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.

helliwen

Looks like two thoracic vertebrae are blocked so my trap was getting overburdened - if I understood the osteopath correctly on Monday.

Tuesday 25.02.14

45 minutes aerobics
Lots of stretching, scap mobility work, pain by golfball


Wednesday 26.02.14

Warmup: jumping about and squatting
Mobility stuff - scaps mainly


A1) SLDL: 3x20x40
A2) UH Lat pulldown: 3x20x35kg *Forearms/grip shot*

B1) Bulgarian Split Squat: 3x20x10kg (plate) *felt something weird in right quads (Rectus Femoris?) here
B2) Bench Press: 1x20x20kg, 2x(15+5)X20kg

C1) Lunges: 3x20x10kgDB
C2) DB Shoulder Press: 3x20x4kg (last 8 were push press)

D1) Hyperextensions: 3x20
D2) Hanging leg raises (bent knees): 3x10
D3) Side bends: 3x10x20kg

Hip stability stuff, rolling quads with sliotar
Stretching.

Lots of energy, good mood, feeling a bit broken though with shoulder blade and leg niggles

helliwen

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.

helliwen

Saturday 01.03.2014

2 hours on and off of bouldering - avoided routes with too much overhang until the end so as not to overload shoulder. Felt OK. Bit sore but no pain as such.

Monday 03.03.2014

Warmup: Few minutes on the rower, mobility stuff (band pullaparts, squat to stand etc.)

Squats: 2x5x20kg
1x3x30kg
1x2x40kg
3x5x50kg * PR

Bench Press: 2x5x15kg
1x3x20kg
3x5x25kg

Deadlifts: 2x5x20kg
1x3x40kg
1x2x60kg
1x5x75kg * These were tough - trap started to hurt.

Swiss ball crunches: 3x20
Hanging leg raises (bent knees): 3x10
Side raises: 3x10

Hip stability stuff

Scap pullups, other shoulder mobility stuff, pain by golf ball

Trap very sore by the end - worrying. Should have had physio this afternoon, but physio is sick. Damn. Have to wait til Friday.

Otherwise, good. Spoke to one of the lads about spotting squats for me in the next sessions.

helliwen

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*

helliwen

Wednesday 05.03.2014

Warmup: Few minutes on the rower, mobility stuff (squat to stand etc.)

Squats: 2x5x20kg
1x3x30kg
1x2x40kg
3x5x51kg * These weren't low enough
2x15x20kg (to reinforce the movement pattern/depth)

Press: 2x5x15kg
1x3x17,5kg
3x5x20kg

Deadlifts: 2x5x20kg
1x3x40kg
1x2x60kg
1x1x75kg * Wasn't happening today
1x5x70kg
2x20x40kg (To reinforce movement pattern)

Crunches: 3x20
Hanging leg raises (bent knees): 3x10
Side bends: 3x10x20kg

Scap pullups, other shoulder mobility stuff, band pullaparts, pain by lacrosse ball

Threw in mobility stuff between work sets as well.

Shoulder blade still sore.

Looks like I'm already eating my words regarding sticking to the program. Going to post about that in the main forum.

helliwen

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.

helliwen

Monday 10.03.2014

Mobility: Couch stretch, hamstring stretch, foam rolling, hamstring smash (lax ball), squat to stand
Glute activation: lat band walks, clams, quad. hip extension

Squats: 4x5x20kg (2 sets back, 2 sets front)
1x3x30kg
1x2x35kg
5x5x40kg *Challenging - focus on glutes, screwing feet into ground, knees out. Depth was good.

Band pullaparts

Press: 2x5x15kg
1x3x17kg
5/5/4/4/4x21kg *tough

Powercleans:
2x5x15
1x3x20
5x3x23 *easy

Stiff legged deadlifts: 5x5x40kg

Hanging leg raises (bent knees): 3x10
Side bends: 3x10x20kg

Scap pullups, rolling.

Today felt good. Focussed on supple leopard stuff I'd been reading over weekend, left ego at home, shoulder/back pain almost gone. Solid.

helliwen

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.

gymfreak

helliwen wrote: »

Today felt good. Focussed on supple leopard stuff I'd been reading over weekend, left ego at home, shoulder/back pain almost gone. Solid.

I absolutely LOVE Kelly Starett!!!

Dunno how I didn't see this log before. Nice to have another lady logging

helliwen

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

helliwen

Thursday 13.03.2014
45 mins dance class (hip hop)

Homework:
Front Squats: 3x10x15
Inchworms: 3x10
Birddogs: Right: 2x15, Left: 3x15
Planks on balance board: 3x90
Side planks: 2x60

Friday 14.03.2014

Warmup/Mobility: Couch stretch, hamstring stretch, foam rolling, squat to stand, Inchworms (1x10), Birddogs: Right: 2x15, Left: 3x15

Glute activation: lat band walks, clams

Front Squats: 3x10x15

Back Squats: 1x5x20kg
1x3x25kg
1x2x30kg
5x5x35kg *Challenging - knees out

Press: 2x5x15kg
1x3x17kg
3x5x21kg *tough

Powercleans:
2x5x15
1x3x20
5x3x25

Stiff legged deadlifts: 5x5x45kg

Inchworms: 2x10 *Hate these already!

Scap pullups, rolling.

More energy this morning despite broken sleep

helliwen

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.

helliwen

Tuesday 18.03.2014
45 mins aerobics class
Homework

Wednesday 19.03.2014

Warmup/Mobility: 2 sets of inchworms, hamstring stretch, foam rolling, squat to stand, Birddogs: Right: 2x15, Left: 3x15, band pullaparts, scap pullups

Glute activation: lat band walks, clams

Front Squats: 3x10x15

Back Squats: 1x5x20kg
1x3x25kg
1x2x30kg
5x5x35kg

Press: 2x5x15kg
1x3x17kg
3x5x21kg *tough, shoulder blade sore again

Powercleans:
2x5x15
1x3x20
2x3x25
3x3x20 * nothing exploding today so dropped back down

Stiff legged deadlifts: 5x5x50kg

Chin-ups: 5x4 * tough

Inchworms: 1x10

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

Stretching and rolling
__________________________

Very tired today

Filmed myself squatting- will post here when I figure out how to upload

helliwen

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

https://www.youtube.com/watch?v=xMYN7ukQp9s

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.

helliwen

Today's deadlifts:

https://www.youtube.com/watch?v=-h2fosMvm30

helliwen

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.

Stench Blossoms

Deadlifts look good but make sure it comes to a complete stop at the bottom.

helliwen

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 :-)

helliwen

Friday 28.03.2014

Have been off the coffee since Saturday but decided an espresso was needed before early morning training - think that'll be the one time I'll allow it.

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
2x2x30kg
5x5x40kg *Will add video of these later for form

Press:
2x5x15kg
1x3x17kg
5x5x21kg *These were slooooooow
(Alternated with Front Squats (3x10x15) because I forgot to do them before)

Powercleans:
2x5x15
2x3x20
3x5x25

Alternating:
Stiff legged deadlifts: 5x5x55kg
Band-assisted dips: 5x5

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

Rolling
________________________

This took ages - all the mobility stuff takes time, even though I try to do, eg. upper body stuff between squat sets - at least it's helping though.
Happy could up the weights - feeling good.

helliwen

Friday's squats

https://www.youtube.com/watch?v=OkUMt1ZMGlE

helliwen

Saturday 29.03
Homework and planks
2 hours on-off indoor climbing - shoulder good

Sunday 30.03
Jog with himself - 3k in 20 mins

Monday 31.03
Warmup: Homework (birddogs, 3 sets inchworms), clams, lat-band walks, band pullaparts, squat to stand, shoulder/scap stretching with band

Squats:
2x5x20kg
1x3x30kg
1x2x40kg
5x5x42.5kg

https://www.youtube.com/watch?v=M0Mc8Q5YNBM

Front Squats:
3x10x15

Bench Press:
2x5x15kg
1x3x20kg
1x2x22
1x5x27.5
1x5x27
2x5x26
1x(4+FAIL)x26

Deadlifts:
2x5x20kg
1x3x40kg
1x2x60kg
1x5x75
4x4x60

Pullups
3x5xNegatives
2x5xAssisted with bicycle tube

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

Stretching and rolling
__________________________________
I clearly learned nothing from my rest/carb-loading success of last week, but today's session still felt good.
Will be going back down to 3x5 though because it's taking too long with all the mobility and physio stuff - nearly 2 hours today.:(

helliwen

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.

helliwen

Thursday 03.14
Physio homework
Planks
45 mins dance class (intense)
30 mins core work

Friday 04.05
Physio homework
Crossfit basics class:
- goblet squats (16KG)
- reverse sit-ups
- straight leg hangs
- prowler push 65kg

Was good fun but not as intense as u would have liked cause of lots of beginners. Will prob still feel it tomorrow though! Might try and do it every few weeks - need to mix things up a bit.

helliwen

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.

helliwen

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

helliwen

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

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

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

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

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

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

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.

Oh no
Really hope it feels better soon

helliwen

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

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

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

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

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

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!

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

helliwen

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

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

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

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

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.