Deep Breath...ok, GO!

Triceratops Ballet

Decided it's time to start one of these for the accountability etc. I've never been majorly sports or fitness oriented, was skinny right up to my mid 20's but with the lost of one friend and three family members in a 6 year period, started to comfort eat to borderline ED proportions.

Joined a Gym for the first time 4 years ago and discovered I loved the buzz of exercising and lifting.
Lost sight of my wagon to bouts of depression, anxiety, and my aul food issues. But I'm ready to start again, counselling to deal with the issues and fitness for the endorphins!
I've been doing a bit of walking (pft!) and cycling over the last year in terms of cardio and joined a local olympic weightlifting club too but am only back lifting this week after a bad ankle injury (so everything feels too heavy for me).

I'm reading Bret Contreras strong curves so I'll be logging that mostly I've started it before but am going back to the start following my hiatus!

Triceratops Ballet

Took it easy as had my first Oly WL session in months last night (won't be logging as it was shameful!)

Warmup 10 mins

Workout a: 30 mins

Superset x 3
Hip Thrust 15kg x 15
Barbell row 15kg x 12
Box Squat 15kg x 15
Dumbell bench press 15kg x 12
Romanian DL 20kg x 14
Side abduction (using resistance band) 13 each side


Lifts:
Snatch unweighted form practice
C&J Unweighted form practice
Squats-
Bar 2x5
20kg 2x5
25kg 2x5
30kg 2x5
35kg 2x5

Definitely could have gone heavier in the Bbell row, Box Squat, bench and dl, but happy enough with today as a first day

Triceratops Ballet

Woke up with that lovely all over DOMS feeling!
Warmup 10 mins

Superset x 3:
Single leg glute bridge (12)
Front Lat pull down 30kg (12)

Superset x 3:
Step Ups 15kg (10 each leg)
Barbell Military Press (15kg 10)
45 degree back extensions (15)

Superset x 3:
Side lying clam (15 each side)
Crunch (20)

first set of military press was tough, think I wasn't straightening my arms enough, got better on second set. First time doing side lying clam, definite room for improvement on form!

Not much time for squatting before showers but managed
20kg - 2x5
25kg - 1x5
30kg - 1x5
35kg - 1x5

Triceratops Ballet

Warm up 15 mins

Supersets:
Hip Thrusts 20kg x 15
Barbell Row 20kg X12

Box Squat 20kg x15
Bench Press 15kg x 12

Romanian DL 22kg x15
Side Abduction bw with resistance band 17 each side
Front plank 30 secs
Side plank 30 secs each side

Olympic Lifts warmup and technique

oh squat 15kg 2 x 5
Military press 15kg 2 x 5
front squat 15kg 3 x 5
Jerk dips 15kg 5 x 3
Jerk split push press 15kg 5 x 5
Dead lift 25 kg 3 x 5
3 position hang clean 15kg x3
Clean and Jerk 15kg x 2
Clean and jerk 20kg x 2

Realised that after the strong curves workout I don't have enough left in the tank to go heavy in the oly lifts so I think I will keep to them on active rest days and just work on technique on strong curves days.

Triceratops Ballet

First time on the bike in months!
18km in 70 mins including a little break for some stretching on the beach

eclectichoney

dottie_lottie wrote: »

First time on the bike in months!
18km in 70 mins including a little break for some stretching on the beach

LOL - myself the same! Hard not to take it out when the weather is like this Had to brush 3 months of dust off it

gymfreak

dottie_lottie wrote: »

Olympic Lifts warmup and technique

oh squat 15kg 2 x 5
Military press 15kg 2 x 5
front squat 15kg 3 x 5
Jerk dips 15kg 5 x 3
Jerk split push press 15kg 5 x 5
Dead lift 25 kg 3 x 5
3 position hang clean 15kg x3
Clean and Jerk 15kg x 2
Clean and jerk 20kg x 2

Realised that after the strong curves workout I don't have enough left in the tank to go heavy in the oly lifts so I think I will keep to them on active rest days and just work on technique on strong curves days.

Might it be an idea to do your olympic weightlifting stuff at the start of a session rather than the end? Even if it is just technique practise stuff. I know it takes a lot of concentration and focus so it would be best to do it when you are fresh rather than practise technique stuff when you are tired.

Also, well done on getting back into the gym routine!!:)

Triceratops Ballet

eclectichoney wrote:

LOL - myself the same! Hard not to take it out when the weather is like this Had to brush 3 months of dust off it

Sure my tyres had zero air in them at all! I was fairly shaky at first but got back into my stride fairly quickly, such a gorgeous day for a cycle, cant wait for the clocks go back to get out more after work.

Triceratops Ballet

Warm up 10mins

Superset x3:
Lat pull down 30kg x 12
Single Leg glute bridge x 16

Step up 20kg 10L 10R
Military press 15kg x 10
Back Ext x15
Side lying clam 15L 15R

Crunch x30
Side Crunch 15L 15R

noticed first set of military press was much harder than the other two, I noticed this last time I did workout b. Thinking now my arms and shoulders might not be warmed up enough, because by 2nd set I felt like I could have upped it to 20kg.

no time for oly lifts this morning.

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Cardio day!

Stretching 10mins

30 mins on cross trainer 3 minute intervals (2 min high intensity 1 minute recovery)

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Warm up 10 mins

Supersets X 3

Glute march 60 sec
seated row 10 x 30kg

Parallel Squats 15kg x 15
BB Incline press 20kg x 12

Single Leg RDL 10kg x 10 each leg

xband walk 15 each side
rkc plank 25 sec

Rope horizontal chop using resistance band 16 each side

15 mins on arc trainer resistance level 20

More stretching!

First time doing workout c, really liked it. Glute march is tough, but I'm sure will get easier as my glutes become more steeley! Overall I really like this program it's pushing me to try things I wouldn't normally.

Triceratops Ballet

Just a little pre work walk this morning to loosen up after C&J practice last night. 5.8 k 48 mins

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3x superset

Hip Thrust 12 x20kg
Barbell row 10 x20kg

Box Squat (increased weight on each set) 20kg x15 22.5kg x15 25kg x15
Bench Press 20kg x9

RDL 25kg x10

Side Abduction 20 each side
Plank 40secs
Side plank each side 25 secs

I really like that I'm doing each of these excercises only once a week, you really feel the hip thrusts working when it's a full week since your last set!

Triceratops Ballet

Warm up 10 mins

Superset:
Lat Pulldown 10 x 30kg
Single Leg glute bridge 20

Step Up 10l 10r 20kg
Military press 15kg x10
Back ext 15
Side lying clam 15l 15r

Crunch 40
Russian twist 5kg 32

I swapped the side crunches fro russian twists with a medicine ball because I felt I just wasn't doing the side crunches properly

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Cycling 22km 77 mins

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Workout a

Hip thrust 25kg x 12
Barbell row 25kg x10

Box Squat 25kg x 15 x2 27.5kg x15
Bench 20kg x 10 25kg x 10 27.5kgx10

RDL 35kg x11
Side abduction with resistance band 20l 20r

Plank 40 sec
Side plank 20sec L 20sec r

Should be switching to the week 5-8 program next week but have decided to continue this section for 2 more weeks as with one thing and another I've missed workout c a few times.

Finished off with some Oly lifting drills just using the bar for technique alone
Front Squat 2x5
Military Press 2x5
Jerk dips 2x5
Push to split x3
3 position hang clean and jerk x2

Triceratops Ballet

Workout a

Hip thrust 25kg x 15
Barbell row 25kg x10

Box Squat 25kg x 15 x2 27.5kg x15
Bench 20kg x 10 25kg x 10 27.5kgx10

RDL 35kg x11
Side abduction with resistance band 20l 20r

Plank 40 sec
Side plank 20sec L 20sec

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Workout B

Supersets x3

Lat pull down 35kg x 10
Single leg glute bridge 10l 10r

Military Press 20kg x 10
Step up 10L 10R 20kgx1 25kgx1 30kgx1

Back Extensions 15
Side lying clam 15L 15R

Crunches 2x30
russian twists 2x16 5kg

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Workout C

Supersets x 3

Glute March 60 sec
Seated Row 35kg x10

Incline Press 25kg x 10 x 2 27.5kg x 10 x 1
Parallel Squat 25kg x 15 x 1 27.5kg x 15 x 2

Horizontal Chop (medium tension resistance band) 20l 20r
RDL 12kg x12 each leg 16kg x15 x2 each leg

X band Walk (medium tension resistance band) 20l 20r
RKC Plank 50sec
*********************
4 minute circuit
Squat Jumps 1 min
Mountain climbers 1min
Kettlebell swings 12kg 1 min
Lunges 10kg 1 min
*********************
Overhead Squat 10kg 5x3

Triceratops Ballet

No Strong Curves today!

OH Squat 10kg 5x4

Bench:
Barx 10
25kg x10
27.5kg x10
30kg x9
32.5kg x5
32.5kg x5
35kg x5
40kg F

Front Squat
bar x 5
25kg x 5
27.5kg x 5
30kg x 5
32.5kg x 5

Military Press
Bar x 5
22.5 x 5
25 x 5
27.5 1 then f

Back Squat
Bar x 5
30 x 5
35 x 5
40 x 5
45 x 5
50 x 5
55 F

DL
Bar 2 x 5
30 x 5
35 x 5
40 x 5
Quit at 40 because I had a niggle in my back from my single leg rdl's yesterday

Triceratops Ballet

Week 5 Workout a

Supersets x 3

Hip Thrust 30kg x 15
Barbell Row 25kg x 11

Box Squat 27.5 x 15 30 x 15 40x15
Bench 25x10 27.5x10 30x10

RDL 40kgx10
Side adbuction 20l 20r

Plank 40 sec
Side Plank 20l 30r

****************************
Arc Trainer 20 mins resistance 22

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Week 5 Workout b

supersets x 3

Lat Pull Down 35kg x 11
Single Leg Glute Bridge 15l 15r

Barbell Military Press- bar x10
Barbell Stepup 30kg x 10l 10r x 2 35kg x10l 10r

Back extensions 15
Side Lying clam 17 l 17 r

Crunches x 30
Russian Twists x 34 5kg med ball
***************************
Arc Trainer 20 mins resistance 22

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Oly class tonight
max c&j 27kg
max front squat 37kg

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Superset x3

Seated Row 35kg x10
Glute march 60sec

Incline Press 25kg x11 27.5 x9 x2
Parallel Squat 30 kg x12 35kgx15x2

Horizontal Chop Heavy tension resistance band 17l 17r
Single leg RDL with 12kg kettle bell 10l 10r

X band walk, heavy tension 20l 20r
Rkc Plank 50sec

***************************************
Arc trainer 30 mins resistance 24 incline 5

I'm so ready to move on the the next stage, I feel I'm getting used to this cycle so I'm moving on the the weeks 5-8 program next week :eek:

Triceratops Ballet

woke up too late to go to the gym so I missed out on my new workout
will make it up tomorrow

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Supersets x3

Hip Thrust 40kg x15
Single arm cable row 8l 8r 35kg x8

Goblet Squat 10kg x12
Bench 25kg x 12 27.5kg x12 30kg x8

RDL 40kg x 10

Side abduction heavy tension band 20l 20r

Feet elevated plank 1 min
Side plank 30sec l 30sec r
*******************************
OH Squat 10kg 3 x5

Arc Trainer 20 mins incline 5 resistance 25

I found the feet elevated plank much easier than a normal plank, so I think I may be doing it wrong!

pemtca

dottie_lottie wrote: »

I found the feet elevated plank much easier than a normal plank, so I think I may be doing it wrong!

Interesting. I find feel elevated push-ups easier than regular ones too - I thought I might have been imagining it

Triceratops Ballet

Oly class last night max clean 32kg, couldn't do any overhead work because I hurt my ribs somehow (probably shouldn't have even done the cleans tbh) gonna have to give weights a miss for a bit and stick to cardio until this is sorted

eclectichoney

Hope you're on the mend soon!

Triceratops Ballet

Yay! I'm back! Had a pulled muscle around my ribs, I dont recommend it! Still a little tight but have been going to physio and am getting there!

First oly lifting class in god knows how long, max clean and jerk was 22kg, lighter than I have before but it'll do for now

Triceratops Ballet

I decided to go back to the start, it was killer this morning, but feels good to be back.

Supersets:

Hip Thrust 20kg x15 30kg x 15 x2
Bent over barbell row 15kg x12 x2 20kgx12

Box Squat 20kgx 15 25x15 30x15
Bench 20x12 25x12 27.5 x10

RDL 30x10
Side Abduction 20 l 20 r high tension band

Cardio
15 Mins Arc Trainer resistance 22
10 Mins spin bike

Plenty of foam rolling!

Triceratops Ballet

Snatch tonight really struggled only managed 15kg. Seem to be having strength, balance and mobility problems...joy! Did some overhead presses to try help. Hopefully a week or two of strong curves i'll get back to where i was

Triceratops Ballet

Workout b

Supersets x 3

Lat pulldown 35kg x12
Single leg glute bridge 10 l 10 r

Step up 20kg x20 30kg x20x2
Military press 20kgx10

Back extensions x15
Side lying clam 15 l 15 r

Crunch x 30
Russian twists x 34
***********************
Oh squats x 5 x 3
Stretching and foam rolling

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Cycling 23km 73mins

Triceratops Ballet

I'm taking a break from strong curves for a bit. Today though I was up much later than intended but decided to drag my ass to the gym because a shorter workout is better than none at all!

Superset x 3
Overhead squats 10kg x 5
Hip Thrust 35kg x 12
Tricep Dip x 15

Superset x 4
Squat 20kg x 5
Overhead Press 20kg x 5

Bench 20kg x12 25kg x10 x2

Arc Trainer 20mins

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Supersets x 3
Step up 15kg 10l 10r
military press 15kg x10

Walking lunges 20kg 10l 10r
barbell row 20kg x 10

Hip Thrust 40kg x10
tricep dips x 15

Farmers Walks 40kg length of the gym!
Crunch x 20

*****************************
Bench 20 kg x 10 25kg x 6 x3
leg raises x 10 x 4

OHP 20kg x 5 x 5
Squats 25x5 30x5 33x5x3

minimal rest between sets. No cardio this morning.

Triceratops Ballet

Superset

Squat 20kg x5 40kg x5 45kgx5
OHP 20kg x5 x 3

Bench 20kg x 10 22.5 x10 25 x 8 27.5 x8 x2
Leg Raises x10 x 4

Walking Lunges 20kg 10l 10r x 3
Bent over row 20kg x3

Farmers walks 40kg length of gym and back x 3
Crunch 20x4

Over head squats 10kg 5 x5

Stretching

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Supersets x 3

Squat Jumps x 10
Step Ups 20kg 10L 10R
Military Press 15kg x8

Walking Lunges 20kg 10L10R
Barbell row 25kg x8
Pushups 10

Farmers Walks 40kg
Crunch 20

Back extensions x15
x band walk (high tension band) 15L15R

Stretching!

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Hang clean 15kg x8 x2 20kg x6 x2
Military press 15kg x5 x3 17.5x4

Back Squat 25kg x5 35kg x8 45kg x8 x2
Push Press 20kg x5 x3 22.5 x4

Leg Press 40kg x10 60kg x10 80kg x10 100kg x10 110kg x8

Bench 25kg x10 27.5kg x6 30kg x5 32.5kg x4

Triceratops Ballet

did this yesterday but forgot to log it!

Supersets x 3

Squat Jumps x 10
Step Ups 25kg 10L 10R
Military Press 15kg x8

Walking Lunges 255kg 10L10R
Barbell row 25kg x8
Pushups 10

Farmers Walks 40kg
Crunch 20

Back extensions x15
x band walk (high tension band) 15L15R

bench
25kgx10
27.5kg x10
30kg x 8
32.5kg x 6
35kg x 4

Triceratops Ballet

Just some technique stuff

15kg barbell complex x 10
Hang clean
Military press
Back squat
Push press

****************************
Front squat/ military press 3x5
Jerk dips 2x5
Push press 3 x5
Press to split 3x5
3 position clean and jerk

Have been struggling with the dip and drive in c&j leaning forward and losing balance. But can feel a definite improvement this week.

Treadmill 30 mins

Triceratops Ballet

Ok so I've been very remiss in my logging so far this month so to make up for it:

Thursday 6th August OLY Lifting C&J
warm-up
front squat/military press 2x5
OH Jerk dips 2x5
press to split 2x3
three position clean and 1 jerk bar x 1 18kg x1 20kg x1
Deadlift 20kg 3x3

Clean/ Front squat/ jerk
20kg x2 22kg x4 24kgx 1 25kg x2 26kg x1

Front Squats
15kg x3 20kgx3 25kg x3 27kg x3 30kg x3 33kgx3x2

Monday 17th Aug
Front Squat / Military press x5 x2
Overhead Squat 10kg x5 15kgx5 x2
Jerk dips 5x2
Snatch Drops 10kgx 5 15kg x4 f on 5th rep
Press to split x4

c&J 25kg x1 27.5 kg x 2 30kg x1

DL 30kgx 5 35kgx5 40kgx5 50kgx5

Tuesday 18th Aug Oly Lifting Snatch
Struggled to do warm up with 15kg bar, pain in right wrist so used technique bar

OHS 5 x3
Snatch drops 5x3
pres to OHS 5x3
3 position snatch

snatch 10kg x2 12kg x2 14kg x2 15kgx6 16kgx1 17kgx1 18kgx1

Back Squat
25kgx5 30kg x5 33kgx5 35kgx5 40kgx5

Need to work on grip, and stability under bar

Triceratops Ballet

Today

Superset x 3
Step-up 20kg 10l 10r
Hip thrust 30kgx12 35kg x12 40kgx 12
Crunch x30

Push Press/ OHS 15kg Bar x 3

Bench 25kg x10, 27.5kg x8 30kg x5 32.5kg x5

Push press
15kg x5 20kgx5 22.5kgx4x2

narrower grip seems to help with the stability issue, will see how this affects snatch next week

Triceratops Ballet

cycling 23km 65 mins

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Clean and Jerk class

Warm-up complex:
Front Squat & military press 2x5
Jerk Dips 2 x4
Press to split 2x3
3 Position Clean 1 Jerk bar x1 20kg x1 23kgx1
DL to above knee 23kgx 3 x2

C&J 23kgx2 x5
Clean, dip drivex2 clean&jerk 23x3
c&j 25kgx2 x2 26 kgx2 x2

Push press 20kg x 3 x4
22kg x3 x3
23kg x3 x3

Went home and read up on the physics of Olympic lifting, to try and figure out my balance problems!

Triceratops Ballet

olympic lifting classes

Snatch: (Tuesday)
OHS -5 x2
Snatch Drop 3 x2
Snatch balance 3 x 3
3 position snatch x2 18kg x1
Snatch DL 18kg 3x3

Snatch DL followed by snatch doubles
18kg x4
19kg x3

Really struggled with this, am not dropping under the bar quickly enough need to work on speed getting under the bar.

Squats:
25kg x3 x3
30kg x3
35kg x3
40kg x3
45kg x3

Clean and Jerk (Thursday)

Front Squat / Military press 5x2
Jerk dips 4x 3
press to split 3x2
3 position clean, 1 jerk 1xbar 1x20kg 1x23kg
Clean DL 23kg x 3 x 3

Clean & Jerk Doubles:
20kg
22kg
24kg
26kg
27kg
28kg
29kg x 2
Singles:
30kg
31kg
32kg x2

Really pleased with this, feel really good about my technique I could have kept going, but I was getting tired. It felt like everything just came together like magic!

Push Press:
20kg x 3 x2
23kg x 3 x2
24kg x 3 x2
25kg x 3 x2

This Morning
Cycling 20km 65 mins
I don't think my legs had the 20kg left in them after last night, this was killer! I seemed to be cycling into the wind both directions