Tuesday, July 31, 2012

The plan

Last night, post workout I had roast beef and, upon the discovery that someone ate all the ice cream(!) some oatmeal. Those deadlifts must have taken a lot out of me as in spite of being starving during the night, sleep was more important, so I had an internal pep-talk which involved those feelings of hunger meaning that the body was burning fat and the feelings eventually subsided and I slept again. Intending to work until 12 last night, my eyes refused to remain open past 11pm. Up this am at 7:30, I hope to get a nap today. A rousing game of Boot Throw followed by relaxing Chopin is not having the desired effect of lulling the dog to sleep yet. Crazy-ass animals.
I've been reading alot about people having good results lifting every day, or at least sometimes a couple of days in a row. I'm going to try it as long as sleep and food are in order. That means a light day today, front squats, power cleans, overhead squats- I am determined to master these and a 5 x 5 x 120# back squats. I'm also going to lift later today, that was annoying yesterday.

Honestly I am too tired to get my log out of my gym bag so here is what I remember from training tonight. I'll fix it tomorrow if necessary. Warm-up with 12 air squats, then front squats 5 x 45, 10 push-ups, front squats 5 x 45, 10 push-ups, front squats 5 x 55, 10 push-ups, front squats 5 x 65. Overhead squats 5 x 5 x 45 alternated with overhead presses 5 x 8 x 45. Power cleans, 1 x 5 x 45, 1 x 5 x 65, 3 x 3 x 75. Clean and jerk 1 x 2 x 65, 4 x 3 x 65.

Back squats 1 x 5 x 95, 5 x 5 x 120. Also, ggod news- there was a girl squatting 135# today in the power rack, not the Smith machine. I spoke to her and she wasn't particularly friendly, but that doesn't matter. When I have someone to compete against, even if its in my mind, I do much better. Looking at 140# back squats next heavy day (Thurs).

Monday, July 30, 2012

Pretty good night

The gym was crowded but I got a squat rack. 1 x 10 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, 5 x 3 x 135. Watching some good bench press videoes, I noticed that some women had their legs further apart while benching. Now, it is hard to let go of 'lady-like' attempts to keep the legs together while on the bench but I let that go, spread em and planted my whole foot on the floor on either side and got comfortable. That made a HUGE difference. Warm-up 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, then 5 x 5 x 90 good powerful benches. I am doing them that way from now on. Deads 1 x 3 x 135, 1 x 1 x 155, 2 x 3 x 170, good deads in spite of a lot of traffic where I was. Two sets of 15 back extensions and out.
Tomorrow having a light day with front and overhead squats and power cleans.

Healthy food does help

I feel great today. Tonight's workout will be a heavy one, squats ugh. Should be a repeat of 145 but I don't know. Will see what happens with 135, might do 5 x 3 of those to avoid failing again. My progression is all fucked up on squats. I haven't done sets of 5 with 135, maybe that is where I should aim before adding weight. I need to read Practical Programming. Bench press repeat going for 3 x 5 x 90, I was so clase last time. Deads 2 x 3 x 170.

Saturday, July 28, 2012

Light but painful

I did a little of that foam rolling I keep reading about, Damn. That hurts! Sure pinpoints where the strained area is, it hurt so badly I broke into an intense sweat from it. Okay, light day: 12 air squats, front squats 5 x 5 x 45, alternated with 2 sets of 10 push-ups, and three sets of cable lat standing pulldowns w/ 30 kgs. Overhead press 2 x 8 x 45, overhead squats 5 x 5 x 45, hang cleans 2 x 5 x 45, hang clean and jerk 3 x 8 x 45. Back squats 1 x 5 x 95, 5 x 5 x 115, back for more torture with the roller and to the shower. I wanted to stay in that shower forever.
When I got home I had two chicken salad sandwiches on whole grain bread and attempted to watch the women's weightlifting part of the Olympics, but NBC's stream kept crashing my system, so I took a nap. Upon awakening, I found that C brough home a lot of fresh veggies from the farmer's market- love him!- so I had a cup of raw radishes and have some thin asparagus simmiering on the stove now. I'm feeling beat-down today and hope the healthy food will help.This week was fucking stressful but- I have not contracted strep, and got several good workouts in, so it wasn't all bad.

Friday, July 27, 2012

Skipping light day was a bad idea.

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, 1 x 3 x 125, 1 x 3 x 135, 2 x 1 x 145, dumped the second rep on the rack, helped replacing it while loaded and tweaked my left lat hard. Unloaded the bar, did 5 reps or so, didn't keep track, with the empty bar to see how my back was. It wasn't too bad, so I did 5 x 5 x 115. Hyperextensions 15.
Overhead press 1 x 8 x 45 while I decided what to do next, still paying attention to my back, moved on the bench press. 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 90, 1 x 3 x 90, was going fine here until I hit the rack. 1 x 4 x 90, 1 x 4 x 90, 1 x 3 x 90, 3 x 5 x 85.

15 hyperextensions, deads; 1 x 3 x 135, 1 x 1 x 160, 1 x 1 x 170, 2 x 1 x 180 YAY ME! They may have been ugly, I don't know having not brought my camera, but they went up. 2 x 3 x 160, had to switch to mixed grip on the third rep of each set. 15 hyperextensions and out.

I'm aiming for both Spin and yoga tomorrow, then doing a light day for real on Monday.

Thursday, July 26, 2012

What a difference

waking up this morning was compared to yesterday. It was fine, the cat came in to snuggle and purr, my dreams, while strange (involved a drunken Gywnnth Paltrow yelling at me) were nothing too bad, and all limbs were happily mobile. Training stress is nothing compared to the stress of dealing with an illness, even someone else's. We even had a nice little spat this morning, so all is back to normal.
I've found that taking the recovery time after lifting as seriously as the training itslef makes a big difference in how good I feel and perform. After lifting last night I had 3 chicken patties (what? they are small), a spinach salad and cup of almond milk. This covered protein, fat, fresh veggies and calcium to go to work repairing and building tissue. I need to make the effort to do this more often, bet my lifts would go up insanely. The battle of self-improvement vs self-indulgence continues! Today I may do some easy recovery, Spin class.

Something that has been bugging me for weeks, my bench press, max at 105, 90-95 3 reps is good compared to the other logs of women I consider close to my level of lifting and my deadlift and press (when I check it) are too, yet my squat consistently lags behind. I know intellectually I should have been squatting 145 months ago but there is a mental block when it comes to squats I MUST break through. It's like the lift has to be virtually easy to do before I have the nerve to go up in weight.

And another thing. It's almost lunch time, the kitchen is stocked with tuna, eggs, chicken, fresh veggies, virtually anything I could want and I am too lazy at the moment to bother with any of it. This must be how it feels to be a man. (kidding!)

Wednesday, July 25, 2012

bizarre horrifying dreams

I don't know if it has to do with the hospital or what, but my dreams last night involved bodies and awful images of a beaten woman, me picking up an old lady who had fallen down and soiled herself everywhere, random body parts, you name it. I don't even watch movies that threaten to get gory, where this came from is unknown.
What did happen is that I slowly became conscious at the normal time, and could not get up. My legs felt like they were filled with cement. I am so glad C could take care of the dog's morning routine so I could stay in bed an hour later. Hey- the dog is using the water bottle in his crate! I guess it wasn't a waste of money after all.

How about some lifts on this log? No open squat racks, so i started with bench presses. 2 x 10 x 45, 1 x 5 x 65, 5 x 5 x 85. Squats, 1 x 10 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 3 x 125, 1 x 3 x 135, 1 x 1 x 145 DOH. I singled out those 145# squats 10 times. This was a mental block, some of them felt like I could at least do two but I just didn't.
Deads 1 x 3 x 135, 1 x 1 x 155, 2 x 3 x 170 Rawr! I'm not sure my back was perfect on these but they felt good. BBC and presses alternated 3 x 10 x 45. Hyperextensions 2 x 15. Now I can either skip the light day and redo this as far as squats are concerned, or keep light day and add ascending squat singles at the end instead of the 5 x 5 x 115. Time to train my brain.

Tuesday, July 24, 2012

Hope to find out what the prognosis is today

He should be being released this morning, fingers crossed. He was doing a lot better, other than starving, when I went there last night to smuggle in some grits and cheese. I had some sleep and a little soup before bed, it came out perfectly, which was a surprise as I made it with boneless skinless chicken breasts. Even so, the flavor is nice and chickeny and the veggies (celery, onion, green pepper,carrots and garlic) come through clearly. New list: get up, brush teeth, take dog for walk, feed dog, call hospital. Oh! Also, a security guard found my keys, so I need to remember to put my new gym id tag on there. Taking this day by day for now.

No word yet. This sucks. So I'm in a holding pattern waiting. This should be where I make a new list but I don't have it in me. At least the pets are all doing okay.

After work I went to the hospital and started asking questions. Doctors appeared from nowhere, first the throat Dr. came in and checked him out, said he is good to go and gave a prescription. Then the resident came in to get release papers started and have him order dinner- yay food! Luckily the hospital isn't too far away, I came home to walk the dog and will be picking up the man as soon as he calls. It's 7 already so I won't have time to lift tonight, can't wait to get back at it tomorrow.

Monday, July 23, 2012

At the emergency room

With my man who has strep throat and still waiting for the rest of the test results to come back. This disrupts things. First of all, I need to avoid getting this and that is hard to do when you live with someone. Also, I have been up since 4am and when I get home need to take care of the pets and deal with work. Today is supposed to be a heavy day and I don't know if it is gong to happen. At least the hospital had a good open wifi, its the little things, right?
Things to do: take a shower; get small laptop and charger for C.; go to hospital; find out if they found my keys; go to grocery store for food. (very Important, as I am having spicy hot V8 for lunch at the momwnt.

It appears that my response to stress is to eat junky foods. Ramen noodles with cheese and chocolate frozen dairy product (chocolate oreo cookie ice cream) and a nap later, I feel salty, bloated and a little shaky. Even the dog looks depressed! My man sounds like he is doing good so that is the most important thing. I'm going to take this cute little dog for a walk and then to a Spinning class to burn off some carbs. then make chicken soup.

Rereading this it looks like I took the dog to Spin class, that would be a hoot. Unfortunately he has been spending a lot of time in his crate while I try to do things and go back and forth to the hospital.

Friday, July 20, 2012

Light/ technical day

On the interstate driving home from the gym i felt like I could drift off to sleep right there. Scary stuff. I made it home with no incidents. Of course the cat sits directly down on my workout log that should be tranferred here now.

Ok, log retrieved from cat's butt. I warmed up with 12 air squats, 1 x 8 x 45 front squats, 10 push-ups, 1 x 8 x 55 front squat, 10 push-ups, 1 x 8 x 55 front squats, 10 push-ups. These were miserable, maybe the heat is getting to me. 3 x 8 x 45 overhead squats alternated with 3 x 8 x 45 overhead presses. Overhead squats are still awkward as hell too but i didn't drop any, just had to stop for a sec and concentrate mid-set.
Power cleans 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 75, 1 x 2 x 75 crappy set. 1 x 5 x 65 full clean and jerk. Romanian deadlifts 1 x 5 x 95, 3 x 5 x 105, really need to focus on keeping my back tight all the way down the sides on these. Repeat weight next time. Back squats 5 x 5 x 95, too easy even to wrap up light day, doing 5 x 5 x 115 next time. After this, my arms were so tired I could barely hold them up to wash my hair.

Next heavy day will be Monday, squats 3 x 3 x 145 Don't Be Scared! Bench press 5 x 5 x 85, Deads hmm, I think 2 x 3 x 170 need to check that.

Thursday, July 19, 2012

3am, wide-awake and calculating how much protein I had yesterday

Which is falling short. So I got up and made a protein shake with almond milk and whey stuff. No matter what fancy name it's called, it is yuck-o, I have to drink it down but, 26 grams of protein now consumed. This is an awkward time to be unable to sleep, doubtful that I'll stay awake long enough to go to the 6am Spin class but sure to put a damper on awakeness tomorrow. On the bright side, the new version of Conan the Barbarian is streaming on Netflix now, so juicy entertainment is a click away. No big workout plans, just walking the dog.
Friday or Saturday will be a light/ technical day. It kicked my butt last time and helped my heavy lifts so I'm keeping it in. This time I'm adding weight to the front squats, so they will be Front squat 1 x 8 x 45, 10 push-ups, FS 1 x 8 x 55, 10 push-ups, FS 1 x 8 x 55, 10 push-ups. Not ready to add weight to overhead squats yet, 1 x 8 x 45 OHS, 1 x 8 x 45 press and so on for three sets, power cleans 1 x 5 x 45, 2 x 3 x 65, 1 x 3 x 75, 2 x 3 x 80. Romanian deadlifts, 1 x 5 x 95, 2 x 5 x 100.
Next heavy day, squat 3 x 3 x 145, bench 5 x 5 x 85 (throwing volume in), deadlift 1 x 3 x 135, 1 x 1 x 160, 2 x 3 x 170, 1 x 5 x 145.

Wednesday, July 18, 2012

Spoke too soon yesterday

My upper back, shoulders and deep abs were really sore as the day progressed. Lower back was not sore at all so next light/ accessory day I'll do more on the RDLS. I feel kind of lethargic today and weak around the wrists, but have four hours before lifting so I think it will be fine. Heavy day, squat, bench, deadlift.
All-righty then. 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, 4 x 3 x 140. I wanted to do five sets of these but decided not to push. It's a pr anyway i believe. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 95, 1 x 2 x 100. Ugh. So, got a spotter and did assited reps 1 x 5 x 100, 1 x 6 x 100, 2 x 5 x 105 These were tough but I was due for a light bench press day. Left bicep feels funky on the way down, I go slow to favor it and waste energy that could be used pushing.
Deads 1 x 3 x 135, 1 x 1 x 155, 2 x 3 x 165, 1 x 3 x 135. Nice deads.

Tuesday, July 17, 2012

6am the day after

Sleep is always fitful after a lifting night and last night was no exception. I had to handle the dog by myself yesterday, which meant that he had to be in his crate for the time I was at the gym, and then go right back in an hour and a half later for the night. So my restless dreams revolved around my poor little dog having to go to the bathroom and being uncomfortable because he didn't want to pee in his crate. This resulted in my breaking his schedule and letting him out an hour earlier than usual in the morning due to the guilt. How do parents of humans ever do it?

Besides being hungry this morning I feel good, no big soreness anywhere, shoulders less destroyed. We'll see how that goes tomorrow. Tomorrow is the combo cardio class my friend teaches, which isn't part of my lifting plan but I like to go sometimes for the social aspect of it and to see what music she is going to choose however it could also be a big lifting day for me. In addition to that, I need to work and see my niece so planning will be important this week.

The next lifting session goals are squats 3 x 3 x 140, bench press 5 x 3 x 95, deadlifts 1 x 3 x 165.

Monday, July 16, 2012

Light day, fried shoulders

I started with 12 air back squats, then alternated sets of 10 front squats with the 45 lb bar with three sets of 10 push-ups. Had a water break, then alternated sets of 8 overhead squats with the bar, with sets of 8 overhead presses. Power cleans 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 75. Squats, 1 x 2 x 95, 1 x 2 x 115, 1 x 2 x 125, 1 x 2 x 135, 5 x 1 x 145. These weren't intended to be a squatting workout, more like keeping my mind in the game so I'll be ready for sets across Weds or Thursday. Then, because my lower back is a weak link, 5 x 5 x 95 Romanian deadlifts. Home to an egg, shrimp and cheese omelet. I am beat.

Saturday, July 14, 2012

Saturday lifts

Took Friday night off, lifted today. 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 115, 1 x 3 x 125, 5 x 3 x 135, 3 x 5 x 115.

Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 2 x 2 x 100, 1 x 3 x 95, not feeling the bench press today. Deadlifts 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, could tell my grip is still somewhat wrecked from climbing Thursday. Alternated 3 x 8 x 45 barbell curls with 3 x 8 x 45 overhead presses and done. Light day Monday, other squat variations, power cleans, etc.

Friday, July 13, 2012

Great time climbing yesterday, claw-like hands today

Still haven't mastered the Nemesis Wall but improving, I was sooo close! The new strategy to do one warm-up wall and then hit the hardest section planned is working. Brooke and I climbed for over an hour, went to Subway, and after dropping her off I practically melted into bed. I'm glad there is something fun to do even when the back is misbehaving, and now we have a rain-check for bowling. The back does feel better today, so may have light lifting tonight.

Thursday, July 12, 2012


Last night, after eating pasta, I suddenly decided to take my friend's combo cardio-sculpting class. This reminded me why I don't eat much before working out, brick in the tummy. However, afterward I felt better and looser, so maybe getting the blood flowing helped my back. Tonight the plan is to take my neice bowling. If something comes up with that and she can't go (it's amazing how over-scheduled six-year-olds are nowadays) I'll take some sort of cardio class, spinning most likely. I should have thought of that when the cats got me up at 5:21 this morning but didn't. Friday will be a light lifting day with front and overhead squats, all the stuff I mentioned in yesterday's post.

Wednesday, July 11, 2012

Back feels sort of better today

Which usually means don't mess with it or I'll be down for another whole week. But, at least it isn't worse. So tomorrow should be a light day, front squats, overhead press, overhead squats, push-ups, power cleans. A lot of those moves are back intensive, so I may wait another day before lifting again. Also I have plans to take my neice bowling, she can't wait to kick my butt. If I use a child's ball it should be all-right. So today, maybe some light cardio, maybe rest it, tomorrow bowling, and Friday lift. That will be the back test, then rest weekend and lift Monday, squats 3 x 3 x 135- test it out, 3 x 3 x 100 bench press, I am SO close to this, deads 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155.

Tuesday, July 10, 2012

Another back issue and trying not to be depressed about it

I started with squats, ready to smash personal records and get strong. Instead, this happened: 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, 1 x 3 x 125, 1 x 3 x 135, 3 x 2 x 140, 1 x 1 x 135- horrible side of the spine crunch right here. I thought I had tightened up my back properly but it seems not. Still not right three hours later, there was supposed to be 2 sets of 3 at 135. I do not know what to do at this point.

Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 100, not bad the third rep of both sets were super slow. 3 x 3 x 95. Well at least bench presses are going okay.

One set of 15 very slow controlled back extensions. I hoped they would fix me, no such luck.

Cautious deadlifts 3 x 3 x 135, then hang clean and ohp press 1 x 8 x 45, 3 x 6 x 55. Home, back still isn't right. I may have to go super slow on progression of squats from now on.

Saturday, July 7, 2012


I'm having a little intestinal distress but the rest of me is raring to go (see what I did there?) so that needs to clear up soon so I can get in the gym. This should be a play/day, light day but I also want to max out on singles so... am still figuring this out. The plan is to start with 10 air squats, then alternate 10 fronts squats with 10 push-ups, for three sets with the bar. Then, eight overhead squats alternated with eight overhead presses again with bar.

At this point I'll be warmed up enough for anything, so I can go to heavy singles on the squat to see where that will take me, and then do the same with bench press. Finish w power cleans, and lat pull downs.

So here is what happened, warm-ups 2 x 10 x air squats. Front squats 2 x 8 x 45, 1 x 10 x 45 alternated with three sets of ten push-ups. Overhead squats 3 x 8 x 45 alternated with 3 x 8 x 45 presses. Max test for squat, 1 x 3 x 65, 1 x 3 x 95, 1 x 2 x 115, 1 x 2 x 125, 1 x 2 x 135, 1 x 1 x 140, 1 x 1 x 145, 1 x 1 x 150 whoot! 1x2x135.

All the benches were full so did some power cleans, 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 70.

Bench press 1 x 5 x 45, 1 x 3 x 65, 1 x 2 x 85, 1 x 1 x 95, 1 x 1 x 100, 2 x 1 x 105- new PR here too. Very happy about the lifts. Unfortunately my random period is crazy heavy so couldn't do as much shopping and normal activity. My blood pressure at a kiosk was 106/66 so we came home to let me relax and have a chocolate milkshake.

Friday, July 6, 2012

I'm Baa-ack

To where I was before the mishap. Thursday night lifts, 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, 3 x 3 x 135, 2 x 2 x 135, 1 x 1 x 115.

Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 3 x 3 x 95.

Deadlifts, 1 x 3 x 135, 1 x 3 x 150, 1 x 3 x 165. All good. This happened even though I wasn't fully recovered from the 4th of July partying and my period randomly started so god knows what kind of hormonal stuff is going on. I had some orange juice and a big steak for dinner, went out with a friend as the designated driver (read: only drank water)and had a good time. Ready to rest and recover today. Now that I'm lifting decent weights again I can incorporate the light day in the middle of the week with front and overhead squats, sets of push-ups, and power cleans and overhead press. I'm probably not going to add in snatches, they were hard on my shoulders even light. I think that, for me, a snatch needs to be individually coached.

Monday, July 2, 2012

Volume day

Gettin it on. I did not sleep well at all last night, and drapped to the gym before I lost all motivation. That said, once I was there it wasn't bad.
Squats: 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 2 x 3 x 115, 1 x 3 x 125, 5 x 2 x 135, kept wussing out on the third rep, 3 x 3 x 125, 1 x 5 x 115. Back was okay, just a little soreness at the end, no sharp or tweaking pain.
Bench press: 1 x 12 x 45, 1 x 5 x 65, 5 x 5 x 85, 3 x 3 x 90. Deadlifts 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 3 x 1 x 165. BBC 3 x 8 x 45 alternated with overhead press 3 x 8 x 45. Done.