Time to wrap my mind around it.

Today was mental day. Started off with 1 x 12 x air squats, Burgener warm-up with the 35# bar, 1 x 5 x 35 overhead squats. Have I mentioned how tough overhead squats are? Olympic weightlifters are badass for thesalone. 1 x 12 x push-ups. Burgener warm-up with the 45# bar. The quick overhead press jerked my back a bit, so stopped doing those. 1 x 6 x 45 overhead squats.

Back squats, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 5 x 2 x 135 getting used to the big plates. I know I can do this, it is a matter of convincing my mind that I got it. 1 x 3 x 135 yay!

Bench press, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x85, 5 x 2 x 95, 1 x 3 x 95. Only one set of three here as I didn't have a spotter, that last third one was a grind. Still pleased.

Power cleans, 1 x 5 x 45, 2 x 3 x 65, 2 x 3 x 75, hit the wall hard here, I just did not want to do another thing. This session was fasted, may have something to do with it, I don't know. Stopped cleaning, 1 x 10 x 45 overhead press, 1 x 8 x 45 bicep curl, 1 x 15 x back extensions, need to start doing these again. Went to the locker room and had 3 mini hershey bars.

Thoughts on today, training fasted works well at first, no tummy issues to distract me at first, but not so great for a long session. I haven't figured out an efficient way to work in power cleans along with heavy sessions yet. The 45 plates weren't as intimidating today, taking it day by day should be all right. I plan to squat with the 45's every session to get totally used to them until its just no big deal. The positive mental aspect of the squats and bench presses today made this a very worthwhile session.

Bench Press Personal Record!

To get this up to date, Friday took a Spin class, easy recovery day. Today, Saturday, heavy lift day. I started with squats, 1 x 12 x air, 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 2 x 135, 1 x 1 x 135, failed the second rep to the rails, totally mental fail. Singled the rest out 5 x 1 x 135. I have to get my brain in line with squatting the big plates.

Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 3 x 3 x 95 oh yeah! I will have 100 lb bench presses in time for my 45th birthday. Deadlifts, 1 x 3 x 135, 1 x 2 x 155, lost grip, 1 x 3 x 155 alternate grip, 1 x 2 x 165. Good deadlifts. Overhead press 3 x 10 x 45, bicep curls 3 x 8 x 45.

Amusingly, (or alarmingly if you asked my mom) I am actually 'swole' after this session. In other news, the puppy put himself in his crate for a nap. I am in love with this little dog. Video soon of my awesome accomplishment and the cutie.

The rest of the week

Tuesday I took a yoga class that was perfect for a stiff like me. Wednesday the lower back still felt a little funny so I took a Spin class instead of lifting. That was fun and the extra blood flow probably helped my back recover, so while I'm concentrating on lifting the plan is to shelve the long distance running and keep cardio to spin class and some interval treadmill work. Today, I lifted weights.

Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105,(this is more warm-up sets then usual to test out the back) 1 x 5 x 115, 1 x 3 x 125, 1 x 1 x 135, 1 x 2 x 135, decided not to push it while the going was good, 135# squats next week! I vow not to do anything stupid to mess up my training until I make 225# squats. Not that I plan to do something dumb immediately after that. 2 x 10 x push-ups, 1 x 3 x 125, 2 x 5 x 115 and done. First heavy squat set since the diving incident.

Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 5 x 90 with a good spotter who gave me a lift-off. Love you Eddie! 3 x 3 x 90, no spot for these. I will have that 100# bench press soon.

Deadlifts 3 x 3 x 135, still taking care of the lower back.I bet once that is no longer a weak spot my lifts will fly up in weight. Bicep curls 2 x 8 x 45. Then Yoga class. Tomorrow I may take a day off or hit Spin.

Setbacks

So, I went to the gym Thursday and it was awful. As soon as my squats got to 125# my back felt crushed. That diving foolishness really messed me up. I did 3 x 5 x 115 slow painful squats, then 3 x 3 x 85 equally awkward bench presses and hobbled out of the gym. Did nothing more strenuous then basic house-cleaning and walking the dog over the weekend, and made it in the gym tonight for the quick lift day.

I started with 12 air squats, the Burgener warm-up with the 35# bar, and 6 snatchs w/ 45#. Then, 1 x 10 x 45 front squats, 12 push-ups. 1x8x55 front squats, 12 push-ups. 1 x 6 x 65 front squats, 12 push-ups. Power cleans, 1 x 5 x 45, 2 x 3 x 55, 2 x 3 x 65, 2 x 3 x 75, 2 x 3 x 80, 4 x 3 x 85 mostly pretty darn ugly, 1 x 2 x 85. I did a set of 8 bicep curls w the bar and done. Home for a protein shake with vanilla almond milk (god that was yummy) and some strawberries. I hope my back will be good to go for Wedsnesday heavy day, may take a yoga class tomorrow.

Catching up.

Tuesday was an Oly day. Squats 1 x 12 x air, Burgener warm-up with the 35# bar (repeat this next time, then next week- the real bar! ), 2 x 6 x 35 snatch. 3 x 10 x 45 front squats alternated with 3 x 10 x push-ups, take these to sets of 12 next time. Power Cleans 1 x 5 x 45, 2 x 3 x 55, 2 x 3 x 65, 2 x 3 x 75, 5 x 3 x 80. Still awkward at 80 lbs, think I'll go up to 85 for a couple of sets next time and see how it goes.

Today, early workout. Squats 3 x 5 x 125, bench press 3 x 5 x 90, deadlift 2 x 3 x 155. Will update after.

Pulled my lower back diving yesterday

Yeah, guess its important to stay tight when doing that. My first instinct is to worko ut tonight anyway, but remembering what giving in to that impulse did last week with the wieght dropped on the toe incident, has me deciding to chill out for today. So, tomorrow, Burgener warm-up 35 lb bar, 80 lb power cleans.

Forgot to post Wednesday's session

Remember those drinks called "Mind Erasers"? Well, having a new untrained dog does the same thing. Wednesday's training session went well. 12 air squats, Burgener Warm-up with the 25# bar, will use that today too. 3 x 10 x 45 front squats alternated with three sets of 10 push-ups. Power cleans 1 x 5 x 45, 2 x 3 x 55, hit myself on the chin, 2 x 3 x 65, hit on the knee, clearly unco-ordinated today. 2 x 3 x 75, 5 x 3 x 80, maybe one really nice clean in the whole thing. Repeat the weight.

I did not work out yesterday, just cleaned the house and took the dog for a couple of walks. Tonight is a power day, squats 3 x 5 x 120, bench going for 3 x 5 x 90, deadlifts 2 x 3 x 150.

Okay, I did 1 x 12 x air, Burgener warmup with 25# bar, back squats 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 3 x 5 x 120. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 2 x 85, 1 x 3 x 85, 1 x 3 x 90, 1 x 2 x 90, then couldn't even get the bar unracked with 90 and then 85# on it.

Deadlifts, 1 x 3 x 135, 2 x 3 x 150. Leg press 1 x 8 x 90, 3 x 8 x 180. And done.

Sore last night, sleepy today

That is good, I guess the light session wasn't a waste of time afterall. I don't need to throw up or anything to know I worked out but I do like some physical indication. Toe is still effed up enough not to want to run today.

Testing the toe

Tonight will be my first night back in the gym after Friday's mishap. It is a power day, squats, bench, deadlift. The plan is 3 x 5 x 115 up from 5 x 3 x 115 squats, bench 3 x 5 x 85, deadlifts 2 x 3 x 145. Will update after the session.
In other news, the dog is assimilating into the house. C. took his e-collar off this morning for reasons unknown and then had a hard time getting it back on correctly, which was obviously driving the dog nuts. I took it off completely and he immediately started licking the surgery site, so that wasn't an option. I read the directions and put it back on him and looped his collar through so that it would stay in place and it seems to be okay now. Two more days. I cannot wait to take the thing off and give him a bath.
Also, I had a cookie attack and bought a tube of the ready-made chocolate chip cookines and made them and ate a bunch. Bad me! That session was too easy, I need to ramp up the weight again. Squats 1 x 12 x air, Burgener warmup with 12 or 15 lb bar (I didn't check). Back to low-bar squats after that, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 3 x 5 x 115. No problem. Bench press 1 x 8 x 45, 1 x 5 x 65, 4 x 5 x 85. Deadlifts 1 x 3 x 135, 2 x 3 x 145, 10 push-ups. I don't know if running will be possible tomorrow, maybe I'll take spinning or use the elliptical.

Weds will be Oly day, Burgener warm-up, Front squats 3 x 5 x bar interspersed with three sets of 10 push-ups. Going to play around with overhead squats with the standard bar, going for 3 x 5 x 45. Then, power cleans up to 5 x 3 x 80.

Ok, since I don't how to edit exiting posts anymore

Got back from the gym, foot throbbing. Doing the Burgener Warm-up with the 12 lb bar, I dropped it on my foot. Let me repeat, I did this during the warm-up. Since I went out of my way to get this session in early I continued on, now am at home with a bag of frozen corn strapped to my foot trying to avoid getting stepped on by the miraculously recovered puppy. This sucks. I have a lot of plans this weekend. FUCK.
Back squats 1 x 12 x air, 1 x 10 x bar. Burgener Warm-up (will link to this when I get a chance) w 12 lb body bar. Front squats 3 x 8 x 45, alternated with sets of 10 push-ups.
Power cleans 1 x 5 x bar, 2 x 3 x 55, 2 x 3 x 65, 5 x 3 x 75 plus one. These didn't go as smoothly as Monday, possibly because my shoulders are still a little sore so interfered with the catch, but still not bad.
At the front desk of the gym it seemed like i had to wait forever to get the lady's attention and tell her what happened, but when I did ahe got me an ice-pack right away.

Puppy is better!

Wagging his little tail and eating like crazy. Yesterday, interval run/walks on the treadmill total of 4 miles. Today, Oly day.Will update after.

Light power day

Wednesday session: Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, squats interuptted by a trainer who had time to show me some snatch drills, so we went through those for about half an hour. I am very excited about learning to snatch! Reminder to myself to look up Burgener Warm-ups. Back to squats after that, 1 x 5 x 95, 5 x 3 x 115. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 4 x 85, 2 x 5 x 85. Deadlifts 3 x 3 x 135 and that was it for re-intro to heavy lifting for tonight, I still had pretty intense DOMS from Monday's light Oly day. Tonight, either Spin or interval runs on the treadmill, right now my dog just got back from Neutering surgery and he is making such pitiful whining noises, I wish the poor thing would just go to sleep. Here I was so happy I got that e-collar on him without incident and he sounds just awful. It isn't apparent whether he is in pain or hates the collar or both and I'm afraid to move him around very much as I don't want to tear the stiches.

Treadmill Tuesday

Today I did interval run/ walks on the treadmill for four miles/ 50 mins or so. Had terrible DOMS from the light oly lifting on Monday. Tonight will be a three classic lift day, squats work up to 5 x 3 x 115, bench, not sure, probably 3 x 5 x 85, deadlifts 3 x 3 x 135, 3 x 10 push-ups. Then treadmill or cardio class tomorrow, maybe 6am spin. Oly lifts again Friday, warm up with air and bar squats, front squats, 3 x 10 x squat presses, 3 x 10 x push-ups, 5 x 3 x work set power cleans, going for 80 lbs. That is the new plan, alternating light oly lifting with classic power lifts, no overhead press by itself as I'm doing them on the light day. Although power cleans are a full-body movement, I feel them the most in my shoulders and upper back, probably due to having a stronger lower body. Between lifting days will be cardio, some interval, some LSD.

Stop blogging for a while and the whole thing changed

Burned out on lifting heavy, I did a light power workout Saturday 4/21, got a dog who exhausted me for over a week, ran on the treadmill the next Saturday, and did Oly lifts today. 4/21: Squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 5 x 3 x 115, 10 push-ups. Overhead press 1 x 8 x 45, 1 x 3 x 65, 1 x 2 x 70, 10 push-ups, 1 x 1 x 70, disgusted with myself, 1 x 4 x 65, shoulders felt like jelly. Deadlifts 3 x 3 x 135, 10 push-ups.
Today, Squats, 1 x 12 x air, 1 x 10 x bar. Front squats 1 x 8 x bar. 10 push-ups, 1 x 8 x Squat press, 10 push-ups.1 x 8 x squat press (these are just with the 45 bar) 10 push-ups, 1 x 8 squat press, 10 push-ups. Power cleans 1 x 5 x bar, 2 x 3 x 55, 2 x 3 x 65, 5 x 3 x 75, I was surprised and how successful these were. Leg press 1 x 10 x 90, 3 x 8 x 180 and done.

Interval run

Treadmill day, intervals warmed up w 4.0, 5.1, 4.0, 5.1 then turned it up for 6.0 intervals until 3 miles, cooled down for .5 mile. The faster intervals were just hard enough to be interesting. I'm still trying to decide if I am totally burned out on the compound lifts or not. This must be the point where it gets hard, and as a lifter alone, ugh. The session should be squats 3 x 3 x 135, overhead press 3 x 3 x 72.5, bench press 3 x 5 x 90, deadlifts 1 x 3 x 150.

Fun day

Squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 1 x 3 x 135, nice deep squats, 1 x 1 x 135 wTF happened? 1 x 5 x 125, 1 x 5 x 115. Suddenly, I couldn't face one more minute under the barbell, so decided to do other stuff I will call my Bro workout.

Dumbbell standing shoulder press 1 x 8 x 15, 1 x 5 x 20, 3 x 5 x 25. Dumbbell row 3 x 8 x 25. Dumbbell bench 3 x 8 x 25. 3 x 10 push-ups. Leg press 1 x 8 x 90, 2 x 6 x 180, 1 x 8 x 180. I stretched and came home. Sometimes I think one has to do something different. On the bright side, having had those 90 lb bench presses last week means that I am close to a 100 lb bench, which is one of my lifting goals for the year. Push-ups helped I bet, while doing them I pretend I'm Chuck Norris pushing the Earth down. :-)

Saturday lifts

Heavy day, I don't have my log on hand at the moment and the cat is sitting on my lap, so will go from memory. Squats, 1 x 10 x air, 1 x 8 x bar, these warm-up bar squats are often the toughest until the work sets, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 105, I don't remember if I did five or three at 115, went up to 1 x 2 x 135, yet another 'helper' came over to spot me because I was leaning over. I am seriously going to take the SS book to the library and copy the pictures of a low-bar squat, staple the pages together and carry it in my gym bag to give to these fools.

Topped out squats at either 3 x 3 x 135 or 4 x 3 x 135- it felt good.

Overhead press 3 x 3 x 70. Bench press topped at 1 x 5 x 90 with a good spotter, 1 x 2 x 90,couldn't find the good spotter and ended up with a crap spotter, personal trainer at the gym OF COURSE, pulled the fucking bar up for me as soon as it started slowing down. I will never ask that guy for a spot again. Racks were full and I was annoyed by the benching incident so I skipped deadlifts.

Something different

I took the UFC class tonight- which to my chagrin started out by sprinting around the soccer field OUTSIDE, but it wasn't too hot so it was okay. Then we all went back upstairs and did the usual circuit training andsprint intervals on the treadmills. So, it was pretty fun, I'll do it again on Thursday night for a change of pace and a new challenge. That will have to count as a light lifting day, tomorrow I'll have an easy run 5k or so on the treadmill and then plan to max out lifts on Saturday.

Saturday, however, is not without its possible issues as my stylist is having a Spring Fling at his salon and I absolutely have to go as he invites me to everything and I never show up. Also, Friday is my little niece's birthday, which means it may be celebrated on Saturday. If so that will fill the day up even more. I've been working on a piece of art for her for a month now. She loves sparkels and swimming, so I painted a mermaid for her with crystal eyes and other crystals sprinkled around, and sequin fish and mermaid tail. I hope she likes it!

Looking forward to the treadmill

I have been at the bank all morning watching the employee there fiddle around on the computer creating my business account. The starting out part of being a corporation is tedious. Now I'm home, had the delicious lunch of cottage cheese, tuna and red pepper flakes. Yum! It actually isn't that bad and gets protein in me without a lot of fuss.

Today is a running day, my calf feels completely normal so I hope that continues. If it is fine I'll go for four miles, if it starts to bother me again I'll stop at three.


Okay, I feel much better now. The calf is a bit tight but not bad, I went for a couple of half mile intervals too. I'm considering taking an Ultimate Fitness Challenge class tomorrow night instead of lifting. Both trainers who teach it are cool and it should be a fun change of pace. I've been feeling pudgy lately too, yes abs are made in the kitchen blah blah...changing things up a bit can't hurt. Then I can do cardio again Friday and max out or rep out Saturday. Now just to force myself to stay awake at least another hour to work, must make money!!!

Whoot, made my lifts!

nice session today, squats 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 2 x 130, 10 push-ups, 1 x 3 x 130, 10 push-ups, 1 x 3 x 130- need to watch depth, 10 push-ups, 1 x 2 x 130.

Overhead press 1 x 8 x 45, 1 x 3 x 65, 1 x 3 x 70, oh yeah! 10 push-ups. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 4 x 90- had a lift off and spotter, 1 x 3 x 90, 1 x 3 x 90. Each set had an assisted rep and the end I'm not counting here. Easy deadlifts 3 x 3 x 135.

Easy interval run/walk on the treadmill tomorrow.