Monday, May 28, 2012

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.

Saturday, May 26, 2012

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.

Thursday, May 24, 2012

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.

Monday, May 21, 2012


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.

Thursday, May 17, 2012

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.

Monday, May 14, 2012

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.

Friday, May 11, 2012

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.

Tuesday, May 8, 2012

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.

Monday, May 7, 2012

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.

Friday, May 4, 2012

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.

Thursday, May 3, 2012

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.

Wednesday, May 2, 2012

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.