Spring semester is finished and I'm free until June 4th. I finished with an A and B, I'm really happy with that since A&P is a pretty difficult course. I'll be taking the second half of that class this summer in an 8 week class, so it's going to be tough! But I'm ready for it. After my brain was fried from a 200 question final Monday night, I headed to the gym.
Our Strength and Wod were combined, and this is what it was:
Push Press 5-5-5+
Jerk 3-3-3-3-3 (work up to a have triple)
PP: 85-95-105(10 reps - i think?)
95-105-115-125-130
Haven't worked push press in awhile, so I wasn't really sure how accurate my 125 srm was. But I went with it anyway. Last few reps on the 5+ set were kind of ugly and I felt it in my back. Definitely didn't keep my core tight enough.
Wasn't sure how far to push it with the Jerks since I just got 145 a few weeks ago as my srm. And my arms were a little tired from the PP. But 125 felt pretty good and I felt like I could go up a few more pounds. The last rep at 130 I came out front, so I had B clean it and I repeated that rep. But I felt good overall.
Tuesday
Strength: Back Squat 5-5-5+ (base #s off 90% of TM. TM=176)
115-132-150(7)
I was a little delayed in starting my strength as I was talking to someone about the gym, so I had to rush through these sets. Hips are tight as usual, mom helped me with some stretching after. Gonna try to do that every day and see how that helps.
WOD:
3 Rounds for time of:
400m Row
10 Push ups
400m run
10 Pull ups
16:31
I actually underestimated this one. I forgot that the reps of 10 would be rather quick, so this would be more of a cardio workout. Which is something I needed. My pull-ups have been struggling lately, but I've added in extra work on dead hangs again, so they improved during this one. The first set was unbroken, second was 5-3-1-1, third was 5-2-2-1. I was pretty stoked with my first set, so I was hoping to do the same for the last two rounds. I fell short, but there's improvement. The row and push-ups gassed my quads like no other, so that slowed down my runs. However, I'm glad I finished this around 16.5 min!
Showing posts with label Back squat. Show all posts
Showing posts with label Back squat. Show all posts
Wednesday, May 9, 2012
Thursday, May 3, 2012
Snatchy Tuesday
This girl is struggling to stay awake this week. Definitely not getting the sleep I need. I had a Anatomy and Physiology lab final yesterday, so the 3 nights prior....I was up until midnight and getting up at 5. That equals major death for this chick. Can't wait for Monday at 7pm, then I will have a month off of school to relax. Bring on the last two finals!
Tuesday's Strength: Back squat 5-5-5-5 (60%-70%-75%-75%)
118-138-146-146
So even though I didn't actually PR last week on my BS, I knew I could get that 195 if my head was in the right place. So this week I based my numbers off the 195#. My hips are still outrageously tight and I felt my back lose it a little bit. Hoping I can get that EMS machine from Dan soon and loosen all that up! And hopefully now that I'l have a month break coming up, I can focus a lot more on mobility!
WOD:
5 Rounds for time of:
7 Snatches (full depth) 75# --> used 85#
200 m sprint
1:00 Rest
Round 1: 2:30, Round 2: 2:20, Round 3: 2:14. Round 4: 2:06, Round 5: 2:17
Total with rest: 15:27
Original weight was supposed to be 95# for girls, but B decided to move it down to 75. I knew 75# would be too easy but I thought 95 would be a little bit much. Especially after last weeks wod where I went up to 95#. I think 85# was the perfect fit. I failed 2 reps out of the 35. Third rep in the first round and last rep in the last round. I re-did both of those, both of them I were out in front. about 95% of the snatches felt great, the bar felt like and I was dropping under quickly. I'd like to try this one again in a few months with 95#. The sprints were more of a rest and not really a sprint, my quads were smoked. Hannah and I were litterally neck and neck with every rep this entire workout and finished the same time. I'm glad she was there and pushed me a little more with being neck and neck.
Cash out:
20 GHD sit-ups
20 GHD hip extensions
20 GHD back extensions
Tuesday's Strength: Back squat 5-5-5-5 (60%-70%-75%-75%)
118-138-146-146
So even though I didn't actually PR last week on my BS, I knew I could get that 195 if my head was in the right place. So this week I based my numbers off the 195#. My hips are still outrageously tight and I felt my back lose it a little bit. Hoping I can get that EMS machine from Dan soon and loosen all that up! And hopefully now that I'l have a month break coming up, I can focus a lot more on mobility!
WOD:
5 Rounds for time of:
7 Snatches (full depth) 75# --> used 85#
200 m sprint
1:00 Rest
Round 1: 2:30, Round 2: 2:20, Round 3: 2:14. Round 4: 2:06, Round 5: 2:17
Total with rest: 15:27
Original weight was supposed to be 95# for girls, but B decided to move it down to 75. I knew 75# would be too easy but I thought 95 would be a little bit much. Especially after last weeks wod where I went up to 95#. I think 85# was the perfect fit. I failed 2 reps out of the 35. Third rep in the first round and last rep in the last round. I re-did both of those, both of them I were out in front. about 95% of the snatches felt great, the bar felt like and I was dropping under quickly. I'd like to try this one again in a few months with 95#. The sprints were more of a rest and not really a sprint, my quads were smoked. Hannah and I were litterally neck and neck with every rep this entire workout and finished the same time. I'm glad she was there and pushed me a little more with being neck and neck.
Cash out:
20 GHD sit-ups
20 GHD hip extensions
20 GHD back extensions
Tuesday, May 1, 2012
More downs than ups...
Last week was a rough week for me in the gym. It sucks that I feel like I've been making some great progress and then 1RM week comes and shit hits the fan. My back wasn't feeling all that great, so that didn't help either! Along with my mind being in 50 different places at once...it wasn't exactly an ideal week to max out.
Monday started with Back squat. Old 1RM is 190, I was hoping for 200. All day I was thinking about that 200, but never felt the confidence to get it. So really I just shoudl've stayed home and not even tried. I got 195 half way up, but couldn't finish the lift. Called it quits and did the wod in a bad mood. Never a good combination.
Tuesday was press. I find this to be THE hardest movement to PR on. It's pure strength, no technique involved. It sucks. I got 95# last October. I couldn't even get that on Tuesday. At least I was laughing about it that day and wasn't pissed. One of these days I'll get to 100#....I think I'm going to add in some Press strength on my own in hopes of that helping...(Bear any suggestions?)
Thursday was supposed to be weighted dead hang pull-up and max effort unbroken kipping. But since I missed Wednesday's Front Squat 1RM becuase of school, I did that instead. Was determined to get a PR since the week was off to a bad start. I wanted to at least end it on a good note. Old PR was 155 and got 160. I probably could've gotten 165, but was happy with a PR and didn't want to end on a fail if I couldn't get it. So I was happy, but it was short lived once Jer came over and made note of how he destroyed me and with Bear making note of it on FB. My efforts felt pretty worthless. Then I did the wod which was all legs, 200m sprint, box jumps and thrusters. The first rounds of bj's were awful, my legs felt like they weighed 300# each! But it was a good one nonetheless.
Sunday I went in to open hour to work on DL that I missed on Friday. I was worried about my back so I knew this wasn't going to go as well as I wanted. I wanted 250, old 1RM is 243. But once I got to 235 and it was an ugly lift, I knew 250 was far away. I tried it though, basically stood next to the bar attempted, got like a cm off the ground and was like not worth. Did the same with 245. So I called it quits before I did anything stupid. And moved onto Grace!
Last time I did Grace was after the Life AsRX competition in October and my back was roasted then so it took me nearly 6 min, i think it was 5:43 or something. And prior to that I had never done the actual 95#, it's always been 40kg which is 88#. and that 7# difference is quite the difference. But this time I went through it RX'd in 3:35. I was happy with that. My quads were on fire. I did the first 7 tap and go, then 3, then it was a mix of singles. just dropping the bar and following it down and picking it right back up.
Then Kelly and I decided to do Josh's Hero/Suicide Wod as a team s ince we both wanted to do a little more but not smoke ourselves. took us like 17:06,
Yesterday I went to the gym after school. Only 4 more classes left and the semester is over. I can't wait!
Strength Power Snatch + OHS 1+1x7 @65-75%, I used 85# and actually did 8 rounds.
Really focused on a deadlift than a quick pull from the pockets. I tend to rush the bottom of the lift which makes me jump forward. I'm glad it was power today since I have to drop to the bottom of the squat for this lift all the time. This really made me focus on a quick turnover and landing above parallel. OHS was full depth, I was shortening it before Bear told me to go lower. Which makes sense, since that's where I catch everything and need to work from the hole!
WOD:
4 rounds FT:
20 walking lunges (I added a womens bar over head)
10 C2D push ups
5 Ring dips (purple band)
8:46
Saw Hannah add the bar over head in the class before me and I thought that was a good idea to add some core work into it. Sheesh that smoke my shoulders though. Made the push ups and ring dips much harder than they already are. Ring dips were by far the hardest part for me on these. Really need to start working on these more....I need more time in my life.
Monday started with Back squat. Old 1RM is 190, I was hoping for 200. All day I was thinking about that 200, but never felt the confidence to get it. So really I just shoudl've stayed home and not even tried. I got 195 half way up, but couldn't finish the lift. Called it quits and did the wod in a bad mood. Never a good combination.
Tuesday was press. I find this to be THE hardest movement to PR on. It's pure strength, no technique involved. It sucks. I got 95# last October. I couldn't even get that on Tuesday. At least I was laughing about it that day and wasn't pissed. One of these days I'll get to 100#....I think I'm going to add in some Press strength on my own in hopes of that helping...(Bear any suggestions?)
Thursday was supposed to be weighted dead hang pull-up and max effort unbroken kipping. But since I missed Wednesday's Front Squat 1RM becuase of school, I did that instead. Was determined to get a PR since the week was off to a bad start. I wanted to at least end it on a good note. Old PR was 155 and got 160. I probably could've gotten 165, but was happy with a PR and didn't want to end on a fail if I couldn't get it. So I was happy, but it was short lived once Jer came over and made note of how he destroyed me and with Bear making note of it on FB. My efforts felt pretty worthless. Then I did the wod which was all legs, 200m sprint, box jumps and thrusters. The first rounds of bj's were awful, my legs felt like they weighed 300# each! But it was a good one nonetheless.
Sunday I went in to open hour to work on DL that I missed on Friday. I was worried about my back so I knew this wasn't going to go as well as I wanted. I wanted 250, old 1RM is 243. But once I got to 235 and it was an ugly lift, I knew 250 was far away. I tried it though, basically stood next to the bar attempted, got like a cm off the ground and was like not worth. Did the same with 245. So I called it quits before I did anything stupid. And moved onto Grace!
Last time I did Grace was after the Life AsRX competition in October and my back was roasted then so it took me nearly 6 min, i think it was 5:43 or something. And prior to that I had never done the actual 95#, it's always been 40kg which is 88#. and that 7# difference is quite the difference. But this time I went through it RX'd in 3:35. I was happy with that. My quads were on fire. I did the first 7 tap and go, then 3, then it was a mix of singles. just dropping the bar and following it down and picking it right back up.
Then Kelly and I decided to do Josh's Hero/Suicide Wod as a team s ince we both wanted to do a little more but not smoke ourselves. took us like 17:06,
Yesterday I went to the gym after school. Only 4 more classes left and the semester is over. I can't wait!
Strength Power Snatch + OHS 1+1x7 @65-75%, I used 85# and actually did 8 rounds.
Really focused on a deadlift than a quick pull from the pockets. I tend to rush the bottom of the lift which makes me jump forward. I'm glad it was power today since I have to drop to the bottom of the squat for this lift all the time. This really made me focus on a quick turnover and landing above parallel. OHS was full depth, I was shortening it before Bear told me to go lower. Which makes sense, since that's where I catch everything and need to work from the hole!
WOD:
4 rounds FT:
20 walking lunges (I added a womens bar over head)
10 C2D push ups
5 Ring dips (purple band)
8:46
Saw Hannah add the bar over head in the class before me and I thought that was a good idea to add some core work into it. Sheesh that smoke my shoulders though. Made the push ups and ring dips much harder than they already are. Ring dips were by far the hardest part for me on these. Really need to start working on these more....I need more time in my life.
Wednesday, April 18, 2012
Being Positive Makes a Difference
Tuseday was another long day at work. But I've been finding out more news about paths I can take with nursing, and I only have a couple things left before I can apply to the school. So I'm getting really excited. There IS a light at the end of the tunnel!!
I'm not gonna lie, when I first saw today's workout in the google doc, I was dreading every minute of it. 30 HSPU in a wod...it's like my worst nightmare lately....
Strength: Back squat 5(60%)-5(65%)-5(70%)-5(75%)
115-125-135-145
It's de-load week, prepping for next week! Just like yesterday with the OHS there would be a couple reps where I would just lose the tightness in my core and the rep would be hard fought. as long as I keep everything tight, I'm good to go. The one thing I want to get un-tight are my hips. Hoping this doesn't hurt me next week. Lots of leg mobility this week!
WOD:
800m run
10 HSPU
400m run
10HSPU
200m run
10HSPU
*used a 25# plate and ab mat
15:05
GAH! Right before we started the wod, I told Chris I was aiming for 5 HSPU a round. If I was able to do that, I would be very happy. Came in from the first run around 4:15, definitely not an all out sprint, but good enough. I was pretty much delaying the HSPU! Got to the wall and busted out 2 kipping HSPU. I was like hmm, ok, this might go better than expected. Then it was 2 more then 1's the rest of the way. Once I got to 5, and I felt pretty good about them, I decided I was going for 10 every round. There was no looking back after getting the 10 in the first round.
I knew they would be hard fought in the later rounds. But I wasn't going to give up. I wasn't going to let that negativity and hatred for HSPU seep into my head. I've been making strong improvements in the last few weeks, so I wouldn't let this bring me down if I struggled with it.
However, to my surprise, I only had like 3 or 4 failed attempts during the entire workout. Where I went to kip up, but just couldn't get up more than an inch. The last few workouts with HSPU have been absolute torture. But I removed those from my mind and just focused on the task at hand and stayed positive. The mental game is like 90% of the battle. You think you can't do it, well shit, you aren't going to do it. You tell yourself you're going to do it and you're sure as shit going to do it!
When I was done with the wod, I stayed to cheer on Kelly and Alex. We all struggle with HSPU's, well some of us, so every support you can get, dramatically helps! So as much as I hate HSPU, I'm glad they've been coming up more often in workouts! After the wod, I decided to try regionals standards...HOLY CRAP is it a huge difference. It doesn't look like a major difference, but geez. One day I will get there! :)
I'm hoping how great I've been feeling in the gym and the improvements I've been seeing there lately, transfer over to some weight loss. That's been a struggle for sure, but I know all the added stress in my life doesn't help. The gym keeps me going and fighting through all the 'suck' in life, so I'm especially thankful for that.
Praying for some good news or plan of attack today...
I'm not gonna lie, when I first saw today's workout in the google doc, I was dreading every minute of it. 30 HSPU in a wod...it's like my worst nightmare lately....
Strength: Back squat 5(60%)-5(65%)-5(70%)-5(75%)
115-125-135-145
It's de-load week, prepping for next week! Just like yesterday with the OHS there would be a couple reps where I would just lose the tightness in my core and the rep would be hard fought. as long as I keep everything tight, I'm good to go. The one thing I want to get un-tight are my hips. Hoping this doesn't hurt me next week. Lots of leg mobility this week!
WOD:
800m run
10 HSPU
400m run
10HSPU
200m run
10HSPU
*used a 25# plate and ab mat
15:05
GAH! Right before we started the wod, I told Chris I was aiming for 5 HSPU a round. If I was able to do that, I would be very happy. Came in from the first run around 4:15, definitely not an all out sprint, but good enough. I was pretty much delaying the HSPU! Got to the wall and busted out 2 kipping HSPU. I was like hmm, ok, this might go better than expected. Then it was 2 more then 1's the rest of the way. Once I got to 5, and I felt pretty good about them, I decided I was going for 10 every round. There was no looking back after getting the 10 in the first round.
I knew they would be hard fought in the later rounds. But I wasn't going to give up. I wasn't going to let that negativity and hatred for HSPU seep into my head. I've been making strong improvements in the last few weeks, so I wouldn't let this bring me down if I struggled with it.
However, to my surprise, I only had like 3 or 4 failed attempts during the entire workout. Where I went to kip up, but just couldn't get up more than an inch. The last few workouts with HSPU have been absolute torture. But I removed those from my mind and just focused on the task at hand and stayed positive. The mental game is like 90% of the battle. You think you can't do it, well shit, you aren't going to do it. You tell yourself you're going to do it and you're sure as shit going to do it!
When I was done with the wod, I stayed to cheer on Kelly and Alex. We all struggle with HSPU's, well some of us, so every support you can get, dramatically helps! So as much as I hate HSPU, I'm glad they've been coming up more often in workouts! After the wod, I decided to try regionals standards...HOLY CRAP is it a huge difference. It doesn't look like a major difference, but geez. One day I will get there! :)
I'm hoping how great I've been feeling in the gym and the improvements I've been seeing there lately, transfer over to some weight loss. That's been a struggle for sure, but I know all the added stress in my life doesn't help. The gym keeps me going and fighting through all the 'suck' in life, so I'm especially thankful for that.
Praying for some good news or plan of attack today...
Thursday, April 12, 2012
Here we go again
Haven't updated since Friday. Crazy busy and kind of been an emotional wreck and taking it out by snacking on too many apple chips, beef jerky and dark chocolate. blah. I wish I could fix everything with my magic wond and make everything better. :(
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
Thursday, April 5, 2012
Small Steps
I forgot to blog about Tuesday's training session. So here it is.
I got to the gym a little early, so I decided to go for about a 1.25 mile run for a warm up to get my legs going. Defintely didn't go all out, just a nice smooth pace. Then I did a bunch of mobility on my legs and 30 wall balls.
Strength:
Back Squat 5 (70%)-5(80%)-3(85%)-2(90%)-1(100%)
5xbar - 5x83#- 5x133#-5x153#-3x163#-2x171#-1x190#
After my massage from Heather last week, my hips feel a little less tight. She said my hammies are super tight and that may be the reason my hips are so tight and hitting depth in the squat gets painful. So I've been making sure to roll out my hammies a lot more lately and it seems to be helping.
I think this is the best I've felt squatting in awhile. Depth was really easy to achieve and the bar didn't feel super heavy. Now that my hips are starting to feel better, I can descend a little faster and smoother than before and get out of the hole better. My right knee tends to come in a bit on the initial ascend, but I quickly adjust and push it out.
The 190# at my PR weight felt really good, looking forward to SRM in a couple weeks!
WOD:
4 Rounds of:
5 HSPU
10 Power Cleans (135/95)
time=??
So HSPU have been the evil goat lately for me. During the first round of HSPU I asked B if I could do 3 per round instead of 5, because I felt like that would be more of a realistic chance for me. I got the 3 in the first round and went straight to the bar. The cleans felt somewhat heavy because we haven't really worked this movement lately. Between the Open and my class on Saturday, I definitely haven't been getting in the Oly work I want.
Second round I got 2 HSPU and struggled to get the third. After A LOT of attempts, I got the third. Went to the cleans and felt good. At this point, I didn't care about my time, I was just going at it to try and get the HSPU.
Third round, got the first HSPU, then struggled like no other. I probably spent a good 3 minutes at least here. B tried helping me with my form and said it looks 100 times better. My lack of upper body strength for my body weight is what comes into play here. So I went to the bar and did the cleans.
Fourth round, got the first HSPU again and once again struggled like no other on the last 2. I somehow squeezed out a second after countless attempts. Then more attempts, I couldn't get the third. So I decided to do the cleans then go back to the wall, and somehow, got it on the first try.
While this is still frustrating how difficult HSPU are for me, I'm happy with how that went. Sounds pathetic, but I'm feeling more comfortable with that position and the kip. More tripod work to build the core and upper body work!
Yesterday, we finished our cleanse. It was the first day that I was absolutely starving!! And whenever someone talked about food I just wanted to eat it all. haha. But I was good. I stuck to the cleanse as I was supposed to and got some great results. Didn't do my measurements this morning because I didn't have time, but probably will tomorrow. However, I did lose 5.5 pounds. I know it's mostly water weight, but I feel better. I feel less bloated and frumpy. Now is the time to make smart decisions and not eff it all up on the weekends. Here's to staying positive! :)
I got to the gym a little early, so I decided to go for about a 1.25 mile run for a warm up to get my legs going. Defintely didn't go all out, just a nice smooth pace. Then I did a bunch of mobility on my legs and 30 wall balls.
Strength:
Back Squat 5 (70%)-5(80%)-3(85%)-2(90%)-1(100%)
5xbar - 5x83#- 5x133#-5x153#-3x163#-2x171#-1x190#
After my massage from Heather last week, my hips feel a little less tight. She said my hammies are super tight and that may be the reason my hips are so tight and hitting depth in the squat gets painful. So I've been making sure to roll out my hammies a lot more lately and it seems to be helping.
I think this is the best I've felt squatting in awhile. Depth was really easy to achieve and the bar didn't feel super heavy. Now that my hips are starting to feel better, I can descend a little faster and smoother than before and get out of the hole better. My right knee tends to come in a bit on the initial ascend, but I quickly adjust and push it out.
The 190# at my PR weight felt really good, looking forward to SRM in a couple weeks!
WOD:
4 Rounds of:
5 HSPU
10 Power Cleans (135/95)
time=??
So HSPU have been the evil goat lately for me. During the first round of HSPU I asked B if I could do 3 per round instead of 5, because I felt like that would be more of a realistic chance for me. I got the 3 in the first round and went straight to the bar. The cleans felt somewhat heavy because we haven't really worked this movement lately. Between the Open and my class on Saturday, I definitely haven't been getting in the Oly work I want.
Second round I got 2 HSPU and struggled to get the third. After A LOT of attempts, I got the third. Went to the cleans and felt good. At this point, I didn't care about my time, I was just going at it to try and get the HSPU.
Third round, got the first HSPU, then struggled like no other. I probably spent a good 3 minutes at least here. B tried helping me with my form and said it looks 100 times better. My lack of upper body strength for my body weight is what comes into play here. So I went to the bar and did the cleans.
Fourth round, got the first HSPU again and once again struggled like no other on the last 2. I somehow squeezed out a second after countless attempts. Then more attempts, I couldn't get the third. So I decided to do the cleans then go back to the wall, and somehow, got it on the first try.
While this is still frustrating how difficult HSPU are for me, I'm happy with how that went. Sounds pathetic, but I'm feeling more comfortable with that position and the kip. More tripod work to build the core and upper body work!
Yesterday, we finished our cleanse. It was the first day that I was absolutely starving!! And whenever someone talked about food I just wanted to eat it all. haha. But I was good. I stuck to the cleanse as I was supposed to and got some great results. Didn't do my measurements this morning because I didn't have time, but probably will tomorrow. However, I did lose 5.5 pounds. I know it's mostly water weight, but I feel better. I feel less bloated and frumpy. Now is the time to make smart decisions and not eff it all up on the weekends. Here's to staying positive! :)
Wednesday, March 21, 2012
Heavy Back squats and 21-15-9
Woke up again with lingering soreness in my quads. Stuck around ALL day. I warmed up with the 5:30 class I was coaching just to get loose. And then obivously did my warm up before working out at 6:30. Still felt tight. But it's mainly in the hips again. ugh.
Strength: Back Squat 6-6-3-2 (70%-80%-90%-95%)
133-153-171-181
Holy heavy!! I did quite a few warm up sets because my hips are still super tight. All this squatting is getting to me! I warmed up with the bar, then 85# and then 107#. Warm up sets and 133 felt great. 153 was good, but started to feel the tightness hinder my squat. 171 just felt like 500, especially the last rep. I had Alex spot me on the last set at 181 since the set before felt super heavy. Somehow, I made it through those 2 reps, but it was definitely a struggle. Going to have to find some new mobility for my hips in order to do somewhat well with maxing out in a few weeks.
WOD:
21-15-9
Hang Power Snatch (55# - scaled up to 65#)
Row (calories)
Sit-ups (used the GHD)
9:12
Wanted to make this one a little more challenging. I felt as though I would fly through the 55# and the ab mat sit-ups, so I upped it a little. I felt like the weight was perfect at 65#. I did the sets like this: 15-6, 8-7, 9. The rows I felt were a little slow, had a hard time finding a rhythm. Was trying to get a calorie per pull, but I fell just short a lot of the time. GHD felt great, I believe the sets were the same as the HPS. Really liked this one.
Strength: Back Squat 6-6-3-2 (70%-80%-90%-95%)
133-153-171-181
Holy heavy!! I did quite a few warm up sets because my hips are still super tight. All this squatting is getting to me! I warmed up with the bar, then 85# and then 107#. Warm up sets and 133 felt great. 153 was good, but started to feel the tightness hinder my squat. 171 just felt like 500, especially the last rep. I had Alex spot me on the last set at 181 since the set before felt super heavy. Somehow, I made it through those 2 reps, but it was definitely a struggle. Going to have to find some new mobility for my hips in order to do somewhat well with maxing out in a few weeks.
WOD:
21-15-9
Hang Power Snatch (55# - scaled up to 65#)
Row (calories)
Sit-ups (used the GHD)
9:12
Wanted to make this one a little more challenging. I felt as though I would fly through the 55# and the ab mat sit-ups, so I upped it a little. I felt like the weight was perfect at 65#. I did the sets like this: 15-6, 8-7, 9. The rows I felt were a little slow, had a hard time finding a rhythm. Was trying to get a calorie per pull, but I fell just short a lot of the time. GHD felt great, I believe the sets were the same as the HPS. Really liked this one.
Tuesday, March 13, 2012
Back squats and Triplet
Holy soreness, Batman. I woke up Monday morning feeling the effects of 12.3. Sore neck, sore shoulders, calves, triceps, lats... you name it, I'm sure it was sore. I contemplated taking a rest day, but then I also thought that maybe working out would loosen me up a bit.
Strength: Back Squat 8-6-4-4 (65%-75%-85%-90%)
8-123#, 6-143#, 4-162#, 4-171#
I just can't seem to get my hips loose. I've been stretching them every day and they are just so tight. It's really been affecting my squat depth too. humph. First 2 sets felt ok, not great, but better than the last 2. Second to last was heavy, and wasn't sure how I was going to get the last set. Frist 2 reps of the last set were good on depth, but the last 2 I didn't quite make it. Need to find something to get these hips loose..
WOD:
10:00 AMRAP
15 Wall Ball Shots (20/14)
10 Burpees
5 Clean and Jerks (135/95)
4 rounds + 1 wall ball
I went to do a warm up set with the bar and I didn't think this wod was going to happen. The 95# founds like 140# in the rack position. But I went after it anyway, in hopes that after the WB and burpees, my shoulders would be warmed up for the C&J.
All wall balls and burpees were unbroken. Didn't really struggle there. Well, the burpees weren't blazing, but just went through the motion.
Clean and Jerk. I've made a point in wods, to not rush this movement. To keep proper form and set up the entire time. So yes, these were slower and paced. But there's no need for a back or shoulder injury. Shoulders finally warmed up and most of the reps felt really good.
At first glance this wod didn't look bad, but once I was finished, I took back that statement. It was a good challenge, especially with the soreness from Sunday.
Strength: Back Squat 8-6-4-4 (65%-75%-85%-90%)
8-123#, 6-143#, 4-162#, 4-171#
I just can't seem to get my hips loose. I've been stretching them every day and they are just so tight. It's really been affecting my squat depth too. humph. First 2 sets felt ok, not great, but better than the last 2. Second to last was heavy, and wasn't sure how I was going to get the last set. Frist 2 reps of the last set were good on depth, but the last 2 I didn't quite make it. Need to find something to get these hips loose..
WOD:
10:00 AMRAP
15 Wall Ball Shots (20/14)
10 Burpees
5 Clean and Jerks (135/95)
4 rounds + 1 wall ball
I went to do a warm up set with the bar and I didn't think this wod was going to happen. The 95# founds like 140# in the rack position. But I went after it anyway, in hopes that after the WB and burpees, my shoulders would be warmed up for the C&J.
All wall balls and burpees were unbroken. Didn't really struggle there. Well, the burpees weren't blazing, but just went through the motion.
Clean and Jerk. I've made a point in wods, to not rush this movement. To keep proper form and set up the entire time. So yes, these were slower and paced. But there's no need for a back or shoulder injury. Shoulders finally warmed up and most of the reps felt really good.
At first glance this wod didn't look bad, but once I was finished, I took back that statement. It was a good challenge, especially with the soreness from Sunday.
Wednesday, March 7, 2012
Suck it HSPUs!
Yesterday I woke up pretty tired. I'm really lacking in getting the amount of rest I need. My schedule is just so hectic, but it'll be worth it in the end! I was pretty sore from the last two days of training and was contemplating taking a rest day. I probably should have the way it went...
Strength: Back Squat: 8-8-6-6 (65%-70%-80%-85%)
8(123#)-8(133#)-6(153#)-5(163#)
Going into this my hips have been super tight. The bottom of the squat is just really tight and it's hard to drive out of the hole. 123 felt like 180! The sets definitely didn't seem to get any easier even though I spent time between sets stretching out my hips. I really need to start doing a TON more mobility on my hips. I failed the last rep on the final set of 6, got half way up and just couldn't go any further. I can't wait till we start running some more and get my hips opened again, all the rowing and squatting is making them so tight!
WOD:
15:00 AMRAP
3 HSPU
6 SDHP (85/55)
9 Goblet Squats (53/35)
a measley 3 rounds plus one rep. I'm actually extremly embarrassed to post what I got...
So the last year and a half or so I've been training HSPU on the band and I haven't made much progress. I went from green/green to green/blue. But I haven't felt any stronger. So it was decided at the gym, that no one can use bands anymore. It's up against the wall with some plates, or knees up on a box. My hatred for Jerks has been replaced by HSPU.
I pulled an Alex last night and threw a complete temper tantrum over HSPUs. I was able to crank out the first 2 and then I couldn't get that last freaking 3rd rep. I would lose all tightness in my core and just either get half way up, not get anywhere or just plop. I started with slamming the ab mat. Next round I screamed fuck! and the last I yelled, started to cry and just said fuck it with 30 seconds left in the workout. Seriously...15:00 and that's how far I got. Pretty freaking pathetic. I've got a lot of work to do. So practicing tripods and kipping at home it is...
I went upstairs with 30 seconds left on the clock and rowed a 2K, since I didn't get a workout in. blah.
Onto the next WOD.
Strength: Back Squat: 8-8-6-6 (65%-70%-80%-85%)
8(123#)-8(133#)-6(153#)-5(163#)
Going into this my hips have been super tight. The bottom of the squat is just really tight and it's hard to drive out of the hole. 123 felt like 180! The sets definitely didn't seem to get any easier even though I spent time between sets stretching out my hips. I really need to start doing a TON more mobility on my hips. I failed the last rep on the final set of 6, got half way up and just couldn't go any further. I can't wait till we start running some more and get my hips opened again, all the rowing and squatting is making them so tight!
WOD:
15:00 AMRAP
3 HSPU
6 SDHP (85/55)
9 Goblet Squats (53/35)
a measley 3 rounds plus one rep. I'm actually extremly embarrassed to post what I got...
So the last year and a half or so I've been training HSPU on the band and I haven't made much progress. I went from green/green to green/blue. But I haven't felt any stronger. So it was decided at the gym, that no one can use bands anymore. It's up against the wall with some plates, or knees up on a box. My hatred for Jerks has been replaced by HSPU.
I pulled an Alex last night and threw a complete temper tantrum over HSPUs. I was able to crank out the first 2 and then I couldn't get that last freaking 3rd rep. I would lose all tightness in my core and just either get half way up, not get anywhere or just plop. I started with slamming the ab mat. Next round I screamed fuck! and the last I yelled, started to cry and just said fuck it with 30 seconds left in the workout. Seriously...15:00 and that's how far I got. Pretty freaking pathetic. I've got a lot of work to do. So practicing tripods and kipping at home it is...
I went upstairs with 30 seconds left on the clock and rowed a 2K, since I didn't get a workout in. blah.
Onto the next WOD.
Thursday, January 19, 2012
Pitiful Dead lifts...
Woke up pretty tired today, but sure glad it was Thursday because that's one more day closer to Friday! :)
I went in to the gym a little early to get my back squat strength in from Monday.
Back Squat:
5 @ 102
5 @ 117
5 @ 130
5 @ 142
5 @ 157
My hips and PSOAS were super tight today, so squatting felt kind of off today... Tried stretching it out and rolling on the ball, but I think it's going to take a lot of mobility to loosen them up. The other part that sucks about sitting at a desk all day! Aside from the tightness, the weight felt good. 5th rep on the last set was a bit of a struggle, but overall great.
Strength: Jerk
5 @ 77
5 @ 88
5 @ 98
5 @ 108
5 @ 119
We haven't worked on the Jerk in a long time. In the past this has been my least favorite lift, but today I felt pretty good with it. I felt like I was dropping under the bar really well and I didn't feel the pinching in my right shoulder like I tend to with the jerk. The last two sets were definitely heavy. I failed the 5th rep in the last set, my wrists just gave out. But aside from that rep, they all felt really good.
WOD:
7 rounds of:
7 Deadlifts (225/155)
7 Lateral Bar hops
5:46??
Disappointed is all I can say about this one...My DL's were awful. The first two rounds were touch and go and my back was set and felt great. Third round, I did three and had to drop the bar because I felt my back tense up and I started to get cautious. So I started doing single reps on out. I just felt my back getting tighter and tighter. It wasn't a pain or a pinch, it was just tight. For some reason every time there are heavier deads in a wod, this always happens. I worked with Chris after the wod to figure out what to do, so I'm going to have to practice with my form a little more. My butt tends to come up first, so I'm going to have to work on bringing my knees back. ugh. Super frustrating. Once I got frazzled, I lost track of what round I was on. So I'm not sure if I did 6 or 7 or 8 rounds. I did an extra round after my 5:46 time, focusing on my back. So who knows. Definitely not my best performance and my deads definitely need work!
I went in to the gym a little early to get my back squat strength in from Monday.
Back Squat:
5 @ 102
5 @ 117
5 @ 130
5 @ 142
5 @ 157
My hips and PSOAS were super tight today, so squatting felt kind of off today... Tried stretching it out and rolling on the ball, but I think it's going to take a lot of mobility to loosen them up. The other part that sucks about sitting at a desk all day! Aside from the tightness, the weight felt good. 5th rep on the last set was a bit of a struggle, but overall great.
Strength: Jerk
5 @ 77
5 @ 88
5 @ 98
5 @ 108
5 @ 119
We haven't worked on the Jerk in a long time. In the past this has been my least favorite lift, but today I felt pretty good with it. I felt like I was dropping under the bar really well and I didn't feel the pinching in my right shoulder like I tend to with the jerk. The last two sets were definitely heavy. I failed the 5th rep in the last set, my wrists just gave out. But aside from that rep, they all felt really good.
WOD:
7 rounds of:
7 Deadlifts (225/155)
7 Lateral Bar hops
5:46??
Disappointed is all I can say about this one...My DL's were awful. The first two rounds were touch and go and my back was set and felt great. Third round, I did three and had to drop the bar because I felt my back tense up and I started to get cautious. So I started doing single reps on out. I just felt my back getting tighter and tighter. It wasn't a pain or a pinch, it was just tight. For some reason every time there are heavier deads in a wod, this always happens. I worked with Chris after the wod to figure out what to do, so I'm going to have to practice with my form a little more. My butt tends to come up first, so I'm going to have to work on bringing my knees back. ugh. Super frustrating. Once I got frazzled, I lost track of what round I was on. So I'm not sure if I did 6 or 7 or 8 rounds. I did an extra round after my 5:46 time, focusing on my back. So who knows. Definitely not my best performance and my deads definitely need work!
Wednesday, January 11, 2012
Some days...
Some days you have it....and some days you don't. This single rep max week has been a hard pill to swallow. While I've made a few gains, I'm still wishing for that extra bit. But there's not much I can do now, just have to push past this and train hard.
Since I didn't get the chance to go to the gym yesterday, due to taking a 3 hour standardized test, I went in today to take care of my Press and Back Squat SRM.
Back Squat 1-1-1-1-1
125-145-165-185 PR- 195 fail
We worked on srm back squat back in October before we started this Wendler cycle. At that time I was struggling with this lift by not keeping my chest up and raising my butt first. Just like my front squat on Monday, I got the 195 up 3/4+ of the way and couldn't get that last little bit. I do not understand how I can get it that far, but can't get it the rest of the way! I'm RIGHT THERE!!!! ugh, so frustrating. But I know I have it, I tried it 3 times and got closer every time, just not all the way. I've got it next time... Some positives to take away: I'm not dropping my chest like I used to. I've placed the bar a little lower on my back to prevent myself from "taco-ing", which allows my butt and chest to raise at the same time. I'm getting better at not bottoming out and finding that just below parallel spot.
So, I probably shouldn't have even attempted the Press srm after that since I was a little defeated. But I figured I would give it a shot....not a good idea. I'm going to have to redo this one.
Press 1-1-1-1-1
55-65-75-85-96 Fail
While I know this is going to be the hardest of the lifts to PR on, I still feel like I could've done better. 85 felt hard to get up. At that point I should've just called it quits and waited for another day. Instead I attempted to put up 96# three different times. Each time I barely got it to my nose. My old srm is 95#, so I wanted to just get it by at least a pound. But I don't even know if I could've put up 95 today. I'm definitely going to have to tackle this another day when my head is in the right spot...
Since I didn't get the chance to go to the gym yesterday, due to taking a 3 hour standardized test, I went in today to take care of my Press and Back Squat SRM.
Back Squat 1-1-1-1-1
125-145-165-185 PR- 195 fail
We worked on srm back squat back in October before we started this Wendler cycle. At that time I was struggling with this lift by not keeping my chest up and raising my butt first. Just like my front squat on Monday, I got the 195 up 3/4+ of the way and couldn't get that last little bit. I do not understand how I can get it that far, but can't get it the rest of the way! I'm RIGHT THERE!!!! ugh, so frustrating. But I know I have it, I tried it 3 times and got closer every time, just not all the way. I've got it next time... Some positives to take away: I'm not dropping my chest like I used to. I've placed the bar a little lower on my back to prevent myself from "taco-ing", which allows my butt and chest to raise at the same time. I'm getting better at not bottoming out and finding that just below parallel spot.
So, I probably shouldn't have even attempted the Press srm after that since I was a little defeated. But I figured I would give it a shot....not a good idea. I'm going to have to redo this one.
Press 1-1-1-1-1
55-65-75-85-96 Fail
While I know this is going to be the hardest of the lifts to PR on, I still feel like I could've done better. 85 felt hard to get up. At that point I should've just called it quits and waited for another day. Instead I attempted to put up 96# three different times. Each time I barely got it to my nose. My old srm is 95#, so I wanted to just get it by at least a pound. But I don't even know if I could've put up 95 today. I'm definitely going to have to tackle this another day when my head is in the right spot...
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