Thursday, June 28, 2012

Highlights from Tuesday

I can't find my log from that day, squats topped out at 5 x 3 x 125, going for 130 tonight. Bench press 3 x 2 x 95, ehh not dso great but whatever. I think I can't go for my heaviest on both squats and bench presses on the same day. Deadlifts 1 x 3 x 135, 2 x 3 x 145, no problem. Tonight, squats 3 x 5 x 130, bench amrap 95 lbs/ 85 lbs, deadlifts 1 x 3 x 135, 2 x 3 x 150. Will update with the results. Friday, some kind of cardio or climbing, Saturday no gym as it is Pride day, so wild fun to be had downtown. Lift either Sunday or Monday.

In other news, I pre-registered for the March trail run next year. Training for that doesn't need to start until January so it will give me a break from lifting at the beginning of the new year as well as push me to meet my lifting goals this year.

Lifts went as planned for the most part. The squat racks were taken when I got there so I started with bench press. Work sets were 1 x 2 x 95, 4 x 3 x 95. Squat work sets were 5 x 3 x 130, not bad, one back-off set 1 x 5 x 115. Nice and easy. Deadlifts were toughter, 1 x 3 x 135, 2 x 3 x 150, felt kind of awkward, not getting my back totally set correctly. 3 x 8 x 45 bicep curls and 3 x 8 x 45 overhead press to wrap it up. I was tired after this.

Monday, June 25, 2012

Tropical storm Debby

is a lot worse than any of the hurricanes I've seen in ages. So, I'll shift my gym schedule down a day this week and go in tomorrow. Just got back from taking the dog on a walk that was reminiscent of Wizard of Oz, and the mosquitos still managed to eat my legs up in spite of all the wind. I need the itch cream now. What a blah day this is.

Saturday, June 23, 2012

Good lifts.

After driving myself nuts all week avoiding any real weights and doing lots of reps, I finally got in the gym to lift today. Squats, 1 x 12 x air, 2 x 8 x bar (extra warm-up sets) 1 x 5 x 65, 2 x 5 x 95, 1 x 3 x 105, 5 x 5 x 115- interestingly, these got easier rather then harder as the sets progressed. I guess it was a matter of reminding my muscles how this was done. I'm confident to continue raising the weights as far as my back is concerned from this point on.

I was glad to see my friend who works at the gym today as he is a good spotter, quite a hottie too. Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 53 x 85, 1 x 3 x 95, 3 x 2 x 100, was going for 3 x 3 but needed an assist on the thrid rep of each set. Regardles, it is a personal best for me and now into the 100s on bench press. Love it!

First deadlifts since my accident, 3 x 3 x 135, nice and easy. BBC 3 x 8 x 45 alternated with overhead press 3 x 8 x 45 and done. Had lobster tails for dinner tonight, so delish.

Friday, June 22, 2012

Ouch my hands!

Hit the climbing wall with my niece last night, my hands are claw-like today. If we keep this up I may have Popeye forearms eventually. The wall that sticks out is still my nemisis. The plan of attack for that is to do a mid-range climb to warm-up next time and then go to the Nemesis Climb right after while my hands are still fresh. I also hope they are recovering now and will be stronger next time. The bright side of being unable to lift heavy weights while my back is effed up is the chance to do this other fun stuff I've wanted to but always passed up in favor of lifting.
My sister is taking this nutrition class that has the students track their daily food intake and compare it to what is needed, according to this class a woman between 31-50 with average daily activity needs 5 oz of protein a day, and protein does not build muscle. Well, I know it doesn't build it all by itself, but it is still a pretty important component one would think. The jury is out on whether that info is crap or not, but according to it she has been taking in way too much protein for quite a while.

She doesn't do any resistance training, sprints on the treadmill combined with high/low interval work is her preferred form of exercise, and she has the lack of muscular tissue to show for it. I'm starting to track my food intake too out of curiousity.

Wednesday, June 20, 2012

So a pimp chatted me up yesterday

You would think 45 (me) would be too old for that sort of career, must have been the very supportive bra I was wearing that captured his attention. He was quite the smooth-talker, that's for sure. Plan for tonight: climb the wall, I now have a nemesis section that needs to be handled so working on that. Spin, then squats and push-ups. That should go, squat warm-up, then 10 push-ups, 3 x 5 x 105, 10 push-ups, 3 x 5 x 95, 10 push-ups. That gives me 30 push-ups and 30 squats. Will update with actual session details later.

Had to work a little late and missed out on time to climb. I took Spin and then lifted according to the plan above. Basically it sucks to try to lift after an hour of cardio, but it does help reduce my need to lift as much as I did just before the accident and stay according to plan. I still felt it in my lower back during the 105# squats. It is so strange not to know exactly what I want to do for the next workout session, playing it by ear instead.

There is a good yoga class at 11, maybe I'll go in earlier and overhead press, bench and try some deadlifts beforehand.

Tuesday, June 19, 2012

Climb and spin

I climbed the indoor wall three times before Spin class, then hit the weights for some light lifting. Squats 1 x 10 x air, 1 x 8 x 45, 2 x 5 x 65, 2 x 5 x 95, 2 x 5 x 105, 2 x 5 x 95. Bench press 1 x 10 x 45, 1 x 5 x 65. Still deciding whether to go run on the treadmill tonight or not. Climbing really does use a lot of muscle power, I learned that lifting after is not going to be heavy. Wednesday I'll do the same climb,spin, squat combo as long as I don't need to babysit my nieces.

Sunday, June 17, 2012

Wasn't going to post this

But I should to remind myself that it happened. Friday afternoon I decided to lift. Started with squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115- difficult, 1 x 5 x 125, back seriously complaining now, 1 x 1 x 125 could not handle it. My lower back was screaming and obviously not ready. Tried 115 and couldn't do that either. Completely disgusted with myself- I probably could have waited that extra day and been fine, instead I rused it and pushed my back to where it had been a week ago in terms of pain.

I hobbled over to the bench press and did 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 2 x 5 x 95 (with spotter) 2 x 3 x 95 without spotter. Three sets of slow controlled back extensions and left. What am I going to do Monday?

Friday, June 15, 2012

Swimming and climbing

Trying to get enough activity in to tire out a 6 year old is exhausting! She decided racing across the pool was great fun so we did that for couple of hours. Note, before 2pm even hard-core sunblock does not exactly do the trick. Short nap, lunch and then we hit the climbing wall which we had all to ourselves. I'm not sure if this will influence my grip in a bad way to lift tonight, it is really most important for deadlifting and I'm still rehabbing the back so maybe I should just go for it. Hmm. Also fun and she was better then me. I may hold off on lifting until tomorrow and just do cardio tonight.

Thursday, June 14, 2012

The day after

Is not too bad. There is some lower-back awareness, which would be normal if I had an actual heavy day yesterday. I'll take this as an indication that going lighter on the weights was a good idea. I'm watching my neice today and unsure of the hours, so at least we will swim and possibly climb. Next session going for 3 x 5 x 125 squats, 3 x 5 x 95 bench, 2 x 3 x 145 deads.

Wednesday, June 13, 2012

Woke up with no back pain today

and it was on! At the gym squats were 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, some lower back stress here, 2 x 3 x 115, lower back stressed here, and it was obvious during the lift that the rest of me could have easily handled more load if not for the weak link. Then I did 3 x 5 x 115, interspersed with 3 x 10 x back extensions. I am rehabbing for sure now, and plan to go up 10 lbs per session until I'm back where I should be, which will be the end of next week.

Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 4 x 95, 1 x 3 x 95, 1 x 8 x 80, 1 x 10 x 80 nice amrap set. Deadlifts 3 x 3 x 135, testing my back. Overhead press 3 x 8 x 45, bicep curl 2 x 8 x 45. After this I sat in the locker room feeling out of it for a while, and decided to go to the vending machine and get a Muscle Milk. Tastes disgusting, but it did make me feel replenished if bloated.

Since I'm bascially rehabbing from now on these weights are light, so am dropping the Oly lift day in the middle until my back is better and lifts back to 140 squats, 170 deads. Next time, squats 3 x 5 x 125, deads 2 x 3 x 145, bench 3 x 5 x 95.

Monday, June 11, 2012

Back still twingy

So I am forcing myself to wait until tomorrow to lift. Stupid wet stairs! Okay, I need to look at this calmly, it could have been a lot worse, I am able to walk around and move normally now, its just waiting to recover so I can bear a load with weight. I must be the least patient person in the world. Goals for the next lifting session, keeping the back in mind are: squats, 3 x 3 x 140, bench press 3 x 3 x 95- actually go for 5 x 3 x 95 here if possible, deadlifts Please Let My Back Be Better! 2 x 2 x 175.

Saturday, June 9, 2012

Half of a workout

If you've been reading this for a while you know the chances of me not going to the gym as long as I am able to walk are nil. Of course I went- but this time I didn't give in to the urge to push all the way. So, testing the back I started with squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 5 x 5 x 95. These were extremely slow and controlled and I could really feel the muscle I smashed Thursday night calling out. Moved on to bench press and did 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 95, 1 x 2 x 95, had a good spotter so I went to failure on every set, each one above had an assited rep at the end I'm not counting.

Deadlifts were supposed to be next, I did 1 x 8 x 45 Romanian deads and decided not to push it. So, next heavy day will be Monday or Tuesday, I'm thinking Tuesday will be smarter but you know how that goes. Sunday off, Monday, if I don't lift spinning most likely.

Friday, June 8, 2012

Busted my ass last night

Literally, fell down the slippery outside stairs and hobbled around with an ice-pack belted to me for an hour afterward. Yes, there was some crying. It is possible my beefy weightlifter back saved me from spinal injury. I went to bed early, slept late and feel a lot better now. I hope tomorrow or Sunday I will be up to lifting heavy as it is time for me to match my previous PR of 140lb squats and go over 170 on deadlifts. So, just doing regular activity today, I have a feeling dealing with the dog and a few loads of laundry will be as much as I should reasonably do for now and will see how tomorrow feels.

Next session goals, squats 3 x 3 x 140, bench 3 x 3 x 95- I haven't gotten here yet despite the 100 lb single and may as well not max out in case the back is still iffy. Deadlifts very dependent on back pain, want 2 x 2 x 175 but will go up in weights conservatively from 135 to see how it feels. So it is going to be a kind-of heavy day, with hope for the best.

Thursday, June 7, 2012

Practiced Olympic stuff today

Light weight day, funny how these always have me dripping with sweat right off the bat. The fact that our lows are around 80 wet degrees already isn't helping. Moring session, 10 uncomfortable back extensions. My gray lifting shorts have pockets in the front and I could not get situated on that thing correctly. 12 air squats, Burgener warm-up with the 35# bar. more wardrobe malfunctions here with my shirt flying up to expose my tummy, while the shorts simultaneously schooched down. Dammit.

Overhead squats 3 x 6 x 35, Front squat from a clean 3 x 6 x 35, overhead press 3 x 6 x 35. Front squat from a clean 3 x 6 x 45, overhead press 3 x 6 x 45, 12 push-ups.

Power cleans, 1 x 5 x 45, 2 x 3 x 65, 2 x 3 x 70, 4 x 3 x 75, last set was slop, 1 x 1 x 75 horrid wrist rack, gave it up for now. Ambled over to the leg press muttering and swearing to myself, pressed 1 x 9 x 90, 1 x 8 x 180, 2 x 8 x 230. Meanwhile a couple (a surprise couple, oh you naughty gym-goers) started having an argument I was trying not to overhear as it was personal.

Went to yoga which was hard. Of course. Even keeping good back posture with my legs straight out in front of me makes me long for the familiar slightly slumped position I love so much. I made it out alive, had chocolate almond milk and a half cup of cooked ground beef from yesterday.

Wednesday, June 6, 2012

Wiped out yesterday

I was torched. Physically exhausted but somehow racing at the same time and unable to sleep except for odd dreams. It appears I need to adapt to the process of adapting! I tried to work at night as it wasn't possible to concentrate during the day and ended up falling asleep into the most realistic nightmares you can't imagine. On the brightside, bloat is gone. This is a recovery day, so Spinning at 6 tonight.

Tomorrow's plan is a light day, front squats, push-ups, overhead squats, overhead presses, power cleans, then must make it to yoga.

Friday some sort of recovery, spin or treadmill intervals.

Saturday heavy again, going up 5 lbs on back squats to 140, 3 x 3. Bench press still working on reps at 100lbs. I'll build up to that with 5s and 3s, then ramp back down if I don't get 3 x 3 x 100. As I singled out the deads at 170, going for sets of them this day, 2 x 3 x 170.

Update: Not sure about Spinning tonight. I've had a headache growing progressively worse today. I thought it was lack of carbs and had a few potato chips and glass of chocolate milk, which resulted in nausea. Looks like a good-old migraine. I hope I don't vomit. It would be worse to throw up at the gym. At least this is a recovery day.

Tuesday, June 5, 2012

Squats, bench, deadlift, yoga

The last time I lifted was Friday, on Saturday I took a Spin class, did not train Sunday or Monday. Today the plan goals are 3 x 3 x 135 squats, 3 x 3 x 100 bench press (why not) 2 x 3 x 170, deadlift. Then take yoga and home. I'm adding a set of push-ups and overhead presses to the squat warm-up, and back extensions at the end after deadlifting. I will update with the details after the session.

Wow it seems like I posted that so long ago! This was a great lifting session, I started with 12 air squats, 10 push-ups and 10 overhead presses of the bar. Then back squats 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 2 x 125, 5 x 3 x 135. The curse of 135 is broken! 140 lbs on the next heavy day.

Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 2 x 95, 1 x 1 x 100, went for 2 but failed on the way up. 1fail at 105. 1 x 8 x 80, whcih was an amrap at 80% of max.

Deads, 1 x 3 x 135, 1 x 2 x 155, 1 x 1 x 165, 5 singles at 170, needed mixed grip to get these off the ground. 15 back extensions and done. Got a chocolate milk and bag of peanuts at a 7-11 so I wouldn't try to hurt anyone as I had to pick up glasses at the optical place. It was crowded as hell, but when I told the Dr. I would come back another day she got them for me right then. Which was nice. I came home, walked the dog and ate a bunch of stuff. My CNS is buzzing, I feel like I couldn't focus on work to save my life.

Just noticed the title of this post, I slept longer then usual and didn't make it to yoga.

Friday, June 1, 2012

100 lb bench press!

Yep, I did it. First, squats; 1 x 12 x air, 1 x 10 x bar, 1 x 10 x 45 overhead press, 1 x 5 x 65 back to squats, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 4 x 2 x 135, 1 x 3 x 135, 1 x 1 x 135 with a fail on the 2nd rep. Then, another set of overhead press 1 x 6 x 45, bench presses 1 x 8 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 95, 1 x 3 x 100- assisted by an overly helpful spotter, but when he walked away I did 1 x 1 x 100 all by myself!
Deadlifts 1 x 3 x 135, 1 x 2 x 150, 3 x 2 x 170 all double overhand grip. (math error, that was actually 165lbs) 15 back extensions and done.