Squat camp!

I'm excited about this so it needs its own post. My squat has been lagging behind pretty much every other woman who has a log online and has been lifting as long as me. i don't think this is a straight-up strength issue, as my bench press and overhead press is more then those of girls who are squatting 160-200 lbs on a regular basis, with me stalled at 135. I read about the squat seminar on the Starting Strength forum, and when Santa gave the gift of cash, decided to sign up. So, in a month I am headed to Atl to get qualified instruction on this lift. I know this is going to help.

Held off until today

As I was feeling crummy yesterday. Today, woke up for yoga. New instructor who was so yoga-esque it was like participating in a Saturday Night Live skit. Many people in the class loved it though, and asked her where and when she taught. After that I squatted, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 2 x 5 x 95, 1 x 5 x 105, 1 x 5 x 115, 3 x 3 x 125, 3 x 1 x 135, 1 x 3 x 125, 1 x 1 x 115, this was supposed to be more. Hyperextensions 4 x 12. Tomorrow, yoga, bench press, deadlift, then movie! I am looking forward to seeing Les Miz.

Found Monday's training log in the paintbox

First, I took yoga (this is from Christmas Eve). Then, 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, 1 x 1 x 120 Doh! 1 x 5 x 115. all-righty then, not a good squat day. I'm not a morning person, my muscles don't want to contract the way I want them to, and being hungry is distracting. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 2 x 95, 1 x 1 x 105, 3 assisted negatives at 105, 1 x 1 x 95. Clean and press 2 x 5 x 45, 1 x 3 x 55, clanking bar, 3 x 3 x 65. Power snatch 3 x 3 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 3 x 3 x 75- yay!

Today, yoga then lifting, squats and bench press. This will be another morning workout due to being busy later. As much as I love the holidays, it will be good to get back to a regualr schedule again.

Correction: woke up at 3:30am, thank-you hormones, and ended up sleeping thru yoga. Still plan to lift tonight.

The dog ate my training log

For yesterday. I went to 1.5 hour yoga class first, god I needed that! I don't know why I didn't just do some poses at home this week, today I did several sun salutations, then a shoulder stand, plow position and wheel. Practicing these made my stiff shoulder feel a lot better, more relaxed and less knotted up. Back to the training session, I then experimented with bench-pressing first before squatting. I warmed up with 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 3 x 95. Made it up to two singles at 105 with DJ spotting me and a lift-off, backed down to two triples at 95, 1 double. On squats I did 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, one single at 130, 5 x 3 x 125, 3 x 5 x 115, so good volume on squats. Three sets of 12 hyperextensions dispersed through the workout when I needed to pay atttention to my back and keep it warm and that was Saturday's session.

At home I rearranged furniture in the spare bedroom/ my office to take advantage of some dead space in the corner. I thought help would be necessary to move to big dresser and wood futon but managed (by myself!) then relaxed for the rest of the day. Now there is room to see oneself in the mirror, get dressed and paint with the easel. The closet is a little tight to get to but overall it is an improvement.

Slept through yoga

I didn't sleep well and when the alarm went off I turned it off and rolled back over. Also had a bizarre dream that I went out with a guy I didn't really even like, he was obnoxious, who used my picture on a naughty brocure for something, then broke up with him and while I was packing up my things my whole family came over to meet him. Subconscious, help me out and send me a good hot dream about a random stranger next time, ie. Subway guy, okay?

So no yoga unless I do it on my own today, must get up and take tomorrow's class at 8:30. Working all day, then out with a long-lost friend later this evening.

Wow, that last post was mean. I don't hate people!

Karma must have got me, because i cried at the gym today. I really suck at power cleans, and while having a trainer (the good one) observe my efforts I just started crying. That is what happens when someone is nice. So, I am going to try to be kinder to everyone, no I am going to be kind.

Today's training session went as follows: Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 12 hyperextensions trying to wake up my back, 1 x 3 x 115, 2 x 3 x 120, 3 x 3 x 125, 3 x 5 x 115. Power cleans 2 x 5 x 45, this is where the help and the crying happened.

Clean and press 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 1 x 1 x 75, one fail at 75. Back to power cleans 1 x 1 x 75, 5 x 3 x 75. Power snatch 1 x 5 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, one fail at 75, 1 x 3 x 70, 3 x 4 x 70.

This session was done fasted other than some orange juice in the morning, after in the locker-room I bonked. I sat on the bench for at least ten minutes just unable to move. On the way home I stopped at Subway where the hottest guy I've seen in a while was in line behind me. Muscular, tattoos, pretty eyes, broken nose, JESUS. It was so hard not to just stare at him moronically.

I think I hate people

A month and a half ago or so a woman around my age posted on a strength forum that she wanted to get stronger using the the Starting Strength template and asking how it usually goes for older women. I sent her a private message advising her is can be rocky, not exactly linear and directed her here, to my blog. Hey, it isn't elegant but i tell the truth about what happens as an older woman lifting and training with barbells.

Well in her response she completely disregarded this long-tern lifting blog and then went on to post lots of the SAME frustrations that I experienced and blogged about. Now, she has noticed that she cannot do linear progression the same way yaoung dudes do.

Well duh! Here is your Christmas present. When you decide to write up a public log, and someone in the same age group as you offers up there experiences from the past two years, thank them and READ and LEARN. Merry Christmas.

What's happening.

Yesterday I took my friend's last body pump class, which was fun and also sort of sad knowing she won't be teaching it anymore. I rarely took it as classes like that don't fit in with lifting in the sense that there is enough light lifting in the class to extend recovery by a day, but as a fun light workout it was great. Tonight I have my niece so we will go to the climbing wall which means Thursday I have to lift. Overhead stuff Thursday, first light back squats up to 3 x 5 x 120, power cleans, clean and press, then power snatch and overhead squats. Friday yoga, Saturday heavy lifts, squats 3 x 3 x 135, bench 3 x 3 x 100 please let there be a good spotter there for me! Deadlifts or Romanian deadlifts, especially if there isn't a spotter and I have to go lighter and not all out on bench presses.

First training since the vein shots

On the after-care sheet they give you, highlighted and bold at the bottom it says, "Your legs will look worse before they look better." Today was a worse day, I noticed while showering. I began 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 105, 1 x 3 x 115, 1 x 3 x 125, 1 x 3 x 135- YAY, 2 x 1 x 135, wussed out. Pissed, I took 10 pounds off, 3 x 3 x 125, 3 x 5 x 115. Moved on the 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, couldn't find a spotter and the second rep of each of those sets was slow going up. 2 x 1 x 100, took 5 pounds off 1 x 2 x 95, 2 x 3 x 95- found a spotter and even went for a fourth on both of these sets cause i knew he would help with the failed reps. 3x 12 hyperextensions and then into the showers to inspect as closely as i could the back of my legs.

Why are my shoulders so sore?

I haven't lifted since Thursday, and that was a squat/ bench/ romanian deadlift day so no overhead work since Tuesday. Seems like today, nearly a week later, my shoulders would be fine. It was finally okay to take a hot shower so that relaxed them a bit. Also, I took yoga this morning but didn't push myself at all, I'm not even going to log it on Fitocracy. My period started too. Today's goals are squat 3 x 3 x 135, bench 3 x 3 x 100, deadlift 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155.

The hot shower thing is because I had sclerothepary done Thursday evening and you aren't supposed to bathe in hot water for 72 hours after. I totally broke that rule a few hours early on Sunday, but today let super-hot water soothe my tight sore shoulders. Now I have to remember that there are little bruises all over the back of my legs and avoid shorts until they fade. Spider-veins are in my genetics as well as pale see-through Northern European skin, so every couple of years since 2000 I've been going to a vein doctor to have them zapped. This was the first time I allowed the nurse to do it instead of having the doctor, she did such a great job I hope she will be around two or three years from now when I need it again. Very little pain and itching, and the bruises are much smaller and paler this time around.

Yoga and lifting part 2

I am sold on the combination of yoga and weightlifting. Before I started practicing yoga regularly I was constantly sore, to the point of always rubbing my legs and top of my back. Foam rolling was good but the results didn't last and I can't afford regular massages. It's been three months that I've been attending at least three yoga classes a week and the difference is wonderful. My legs are simply not stiff and sore anymore. Sometimes, in the yoga class the day after training with weights I feel inflexible, and foot cramps happen, but I let the body ease into the position without always trying to compete with myself in the last class or the person next to me, and invariably I am much more flexible and feel amazing by the end of the class.

At first it was like eating raw broccoli, detestable but you know its good for you. Now I'm hooked. If weightlifting is making you feel beat-up and older than you were before you started, I implore you to find a beginner or restorative yoga class before giving up on the weightroom.

Cloud lifted

I have to wonder if its partly due to the weather cooling down and drying out a bit. Its going to warm up again (talking air-conditioner time yet again) but at least there is a little break. Had my leg veins pricked today, so lifted heavy in anticipation of having to take a few days off of the gym.

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, 1 x 3 x 115, 1 x 3 x 125, 2 x 2 x 135, back started talking to me on the second set so backed off the weight, 3 x 3 x 125. These were wonky until the third set when I finally got everything tight and aggro. 3 x 5 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, had to look around for 10lb plates as two curl bros came over and stole mine, 1 x 3 x 95, 1 x 3 x 100- Whoot! Had a spotter and lift-off, these practically flew off. 1 x 1 x 100. Boo! Tried by myself and my head got in the way. Pouted for a while and went down to 95 again, 2 x 3 x 95. This may have been three sets, lost count. (Yes I lost count on the way to three!) 2 x 5 x 85.

Romanian deadlift 2 x 8 x 95, 2 x 8 x 100 ugh. Deadlift basically just to practice form 1 x 3 x 135, 1 x 5 x 135, also some sets of hyperextensions here and there.

Tomorrow I may take yoga, one of my nieces has to have surgery on her ear so if I can get in touch w her mom to find out when I'll go there instead. Friday evening supposed to meet friends out, may depend on if she is better from the flu earlier this week, then Saturday go to a memorial concert and art show for my friend who died a couple of weeks ago.

planning

Tomorrow there will be a sub for yoga I believe, which means that I can go whenever, either in the morning or night. However I have a dr.s appointment at 4 so I'll aim for morning yoga and lifting. Squat up to heavy singles and doubles at 135, bench 100, maybe 97.5 for threes, Romanian deadlifts, 1 x 8 x 95, 2 x 8 x 100. So a short heavy workout. I got some Christmas shopping done today, so it turned out somewhat productive in spite of the bad attitude. time to turn that around, and focus on family and friends during the holidays. I have nothing to complain about.

White whine

Trying to be positive most of the time is not working for me right now. According to the weather map we are the only warm muggy place in the US for December. Warm and muggy equals horrid tattered hair. My shoulders are sore, can't tell if I'm getting sick or its the overhead work from yesterdays lackluster workout. I feel desolate and crappy. Everything annoys me, from commercials for The Chocolate Nutcracker (you just know there will be no chocolate passed around) to Anne Hathaway every-fucking-where. She does die at the end of her latest flick so maybe that will make up for it. I am a bitter bitter Grinch.

Tough motivation day

After yoga it took everything I had to get in the gym to lift. I don't know what was going on mentally, but forced myself to do something. I started with squats, 1 x 10 x air, 1 x 10 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 3 x 115, 1 x 5 x 105. Hang cleans 2 x 3 x 45, seemed okay. Clean and press 2 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x75 suuuucked. Overhead squat 2 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 3 x 5 x 65, 1 x 1 x 70, 2 x 3 x 70, 1 x 2 x 70. And to the shower, even that was a huge effort.

Yoga and lifting

Looking back at the past couple of weeks workouts, I have been basically treading water. Trying to keep up some sort of training in spite of all the emotional events that have piled on in the past three weeks or so. Nowhere close to the end of the years goals I set, 225 squat and 315 deadlift, due to injuries one after another, mostly affecting my back. On the positive side, it is those injuries that convinced me to start taking yoga in an effort to balance out my fitness, and I am still progressing albeit more slowly than I would have liked.

Today I will take the 4pm yoga class, then lift. Warm-up w push-ups and hyperextensions, then start with power snatches and overhead squats, move on the clean and press and finish with power cleans. This is the opposite of starting with power cleans and finishing w overhead squats so doing an experiment here to see how it goes. I will update this after training.

Stop slacking! (note to self)

Slept alot today to try to avoid the cold I'm starting to get becoming worse. Went to yoga at 4pm, good hard class. Then lifts, squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 2 x 3 x 105, 1 x 3 x 115, 1 x 3 x 125, 3 x 2 x 130, 1 x 3 x 125, 1 x 2 x 125, 2 x 5 x 115. Bench presses were taken, including one sort of taken by a guy using it to lean on while doing dumbbell rows, ignoring the open benches in the dumbbell area. Dumbbell bench, 1 x 8 x 20, 1 x 8 x 25. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 90, 1 x 1 x 90, 1 x 3 x 85, feeling very unmotivated here. Had to force myself to do the Romanian deads. 4x8x95 and out. It's an hour and a half later and my legs are feeling it. Yoga tomorrow, olympic lifts and overhead squats Thursday.

Squats are coming back.

This is all about me, as it should be, but I must brag about a friend for a moment. Older even than me, and she had lost over 100 lbs which you may or may not know leaves one as weak as a kitten. She found Stronglifts (which I hate because he stole everything but whatever) and on Friday morning squatted 135 x4. Oh yeah- lets hear it for the old ladies!! So proud of her, and she does full deep squats too.

Okay, Friday morning I slept through the regular yoga guru's class and took a later one, expecting it to be easy. Wrong! Holy crap it was like she had ESP and was zeroing in on my tight hips and hamstrings from the Romanian deadlifts in the last training session. At first I couldn't even get comfortable in Child's Pose, after 40 mins or so of intense stuff I was loosened up and human again. Taking her class next week too. Sometimes, change is good.

Lifts at night. I warmed up with 1 x 12 hyperextensions, real slow. Squats, 1 x 10 x air, 1 x 10 x 45, 2 x 5 x 95- needed extra warm-ups today. 1 x 3 x 105, 2 x 3 x 115, 1 x 3 x 125, 2 x 2 x 130, 1 x 5 x 115. Clean and press 1 x 5 x 50, I put the little plates on instead of using the empty bar as I've dropped the bar on my foot a couple of times and that sucks. 1 x 3 x 60, 1 x 3 x 65, 1 x 2 x 70, failed the third, went to power cleans. 1 x 3 x 75, 1 x 2 x 80, that second one was ugly, 1 x 1 x 80, 1 x 1 x 75. Not every day is a good power clean day. Overhead squats, 2 x 5 x 45, 1 x 5 x 55, 1 x 3 x 65, 2 x 3 x 70, 2 x 4 x 70, 1 x 3 x 70 and done.

This morning I took the long yoga class and the instructor decided to help me by making everything harder, including coming over during Warrior pose and loudly saying, "Spread your legs!" which was pretty hilarious and unexpected in yoga.

Very long day

A friend of mine died Monday, then Tuesday was busy with challenging work so I basically sat on my ass all day long. By the time I got to the gym it was almost 8pm and I was stiff and feeling weak. Warm-up 2 x 12 x hyperextensions, 1 x 12 x push-ups. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 2 x 5 x 95, these were hard, decided to work on volume and tightness. 3 x 3 x 115, 3 x 5 x 105. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 90, 2 x 4 x 90, pissed because these were supposed to be 3 x 5 x 90, 2 x 5 x 85. Romanian Deads 3 x 8 x 95, punishing to the hamstrings and out. Slept badly, up super-early so went to 6am yoga.

You can't fix a friend dying.

After yoga I finally got some sleep, weird dreams and the dog going nuts woke me up. I decided work wasn't a good idea today, and went to Macy's. Hey, I grew up on old movies that depicted Macy's as the cure for emotional distress.. Found an awesome pair of flat girl Terminator boots at 25% off, comfy and sold. I'm also changing things around at home, recently got a new rug for the living room- goodbye zebra! Upgraded the spare room sofa and looking at new curtains and bookcases for the bedroom. It is time. Funny how negative change in life needs to be balanced out by positive change.

Yoga and bench press

Up early for yoga, always challenging but I'm improving at the postures. Then bench press, still tough to attack weights after reaching Zen. 12 push-ups, Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 1 x 95, 1 x 2 x 95, got a spotter for lift off and encouragement, 3 x 3 x 95- Thank-you Gary! 1 x 10 x 75. One arm dumbell presses, 1 x 5 x 20, 1 x 5 x 25, 1 x 5 x 30, done. I need to catch up on sleep this weekend, also noticing that Olympic lifts require more recovery for my shoulders and upper back. I have got to start running if I am still going to do that trail run in March which is already paid for. Love this cool weather, it really seems like the Christmas season this year, much more then it did last year.

Catching up

Wednesday am I went to yoga, having completely forgetting to go at 4pm Tuesday. I was busy working. Then, Wednesday I did not train a with weights. Thursday was Thanksgiving, and making that turkey was exhausting. Today, I lifted.

The plan was to squat, bench and deadlift as heavy as possible and then have a couple of back-off sets, but I did not get the memo that bench=pressing, bicep curling and all of its variants are of VITAL IMPORTANCE to do on Black Firday, as so did not have access to the weights and benches necessary. Warm-up was 2 x 12 x hyperextensions, 2 x 12 x push-ups. 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, 3 x 3 x 125, tough but okay, 5 x 3 x 115, these started to feel good and go up nicely during the final two sets. Did one set each of dumbbell bench and one-armed dumbbell benchss 1 x 8 x 20, 1 x 5 x 20 as a warm-up, then did not have any more weights to use so after standing around waiting for some guys to finish warming up with the 25 and 30 lb dumbbells (long enough to realize that they were not in fact warming up but were doing their work-sets) I gave up on that.

So I deadlifted, 1 x 3 x 135, 1 x 2 x 155, 4 x 1 x 165, yucky form breakdown in the last rep, 1 x 2 x 155. Overhead squats 1 x 5 x 45, 3 x 5 x 65, and one last set each of push-ups and hyperextensions.

Then it was the time I was waiting for, shower, brow wax and long pedicure. So nice. I hit the grocery store for a slab of salmon for lunch, had that with half of a ripe avacodo and am starting to feel normal again.

Almost forgot to add the period report. Hey, some other peri-menopause ladies who lift may find it informative. Anyway, today my period started and the session was fine. For me, it is the week preceeding that has the most issues as far as relative weakness and uncoordination. PMS for the win! Not really.

Tired Monday

Didn't sleep well, up early and went to yoga. Unsucessfully tried to take a nap after work. Tonight's lifts will be squats and Oly stuff, squats 3 x 5 x 115, clean and press up to fails, should hit 75lbs at least, then power cleans, going for 85lbs. Overhead squats 5 x 5 x 65 will put me where I was before the back injury. Tomorrow either just yoga or yoga and a 2 mile run/walk, Weds powerlifts, 3 x 3 x 120 squats, 3 x 3 x 95 bench, 165 deadlift. Will update this after training.

How it went down: 1 x 12 x hyperextensions, 1 x 12 x push-ups, 1 x 10 x air Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 3 x 5 x 115, clean and press 1 x 5 x 45, 1 x 3 x 65, 2 x 1 x 75, power clean 1 x 2 x 75, 2 x 3 x 75, 1 x 1 x 75, power snatch 1 x 5 x 45, overhead squat 1 x 4 x 65, 5 x 5 x 65. And out.

Session from Weds

Took Maria's yoga class weds morning, god it was brutal! I need to start making it to more of her classes, she obviously does poses that I need to do more frequently. That evening, went into the gym for a light day having learned my lesson about going for broke during PMS time. Warm-up 3 x 12 x hypers, 3 x 12 x push-ups alternating with each other. Then, squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 5 x 5 x 95. Bench press 1 x 10 x 45, 1 x 5 x 65, 5 x 5 x 85. Piece of cake. One-arm dumbbell presses, 1 x 5 x 20, 1 x 5 x 25, 5 x 5 x 30. Lat pulldowns 3 x 8 x 70 and done. Took early yoga yesterday, not feeling great today but its early. Will decide on workout later.

Went in to the gym early due to an extremely slow workday. Warm-up, 1 x 12 x hyperextensions, 1 x 12 x push-ups. Squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 5 x 3 x 115. Overhead press, 1 x 8 x 45, 1 x 3 x 65, 4 x 2 x 75. Oh yeah. Discovered that overhead presses and overhead squats don't mix, overhead squats 1 x 5 x 45, 3 x 5 x 55. Power cleans 1 x 3 x 55, 1 x 3 x 65, did the rest and clean and press 3 x 3 x 65 and out. Saturday morning yoga.

Freaking ravenous today

The online strength community repeatedly says, eat more on training days. I must be Bizarro because it is the day after training that I want to eat everyting in or out of sight. It's 2:44pm, I've had enough food for a whole day and could easliy continue to chow down if I didn't have Yoga to go to in an hour. After training last night I had a three-egg omelet with cheese and guacamole on top. However, I then woke up at 3am so hungry I had a can of somewhat disgusting chicken and Italian vegetable Campbell soup. Apparently Italian vegetables are soggy peas and mushy potato chunks. Make that half a can, I dumped the rest down the sink. Plus two teaspoons of hummus. 7:30am I had made a packet of oatmeal w/ a tablespoon of peanut butter and teaspoon of honey before taking the crazy little dog to the groomers.

Then I had black bean soup with some brie melted in it. After retrieving dog, had a big tuna sandwich. That is four meals today so far! I should look back to see when I started complaining of PMS last month. Found it PMS, aka Belly of Doom. That was the 15th and today is the 13th so I suppose its right on time.

Good news, my Christmas present should be coming tomorrow! It was ordered online by me so I can't wait to check it out and hope it will be a good one. I'm all about making life easier on my man. He is good about choosing presents but I saw this and wanted it so what the hell.

Blender veggies and training

Dr. Oz made me feel guilty today when watching his show made me realize I hadn't had a vegetable today, so I blended up a blender-ful of raw spinach, one pickled jalapeno pepper and a Roma tomato with water. That was yummy and energizing. I did step on a coffee cup from a high height this weekend (explanation: it had yogurt in it, when I was done I set it on the floor so the dog could lick it, forgot about that and was stepping down off of the couch after hanging the curtains I had cleaned), so have a little foot issue.

Here is the training session aimed for tonight. Warm-up 3 x 12 x hypers alternated with 3 x 12 x push-ups, squats building up to 3 x 3 x 115, bench 3 x 3 x 95, one-hand dumbbell bench 3 x 3 x 35, deadlift 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155. Depending on how the back feels at this point, power snatch 1 x 3 x 35, 1 x 3 x 45, 1 x 3 x 55, overhead squats 5 x 5 x 65.

Ok, all that didn't quite happen. The warm-up did, 3 x 12 x push ups alternated w 3 x 12 x hyperextensions. Squats 1 x 10 x air, 1 x 10 x 45, 1x 5 x 65, 1 x 5 x 95, 1 x 3 x 105, 3 x 3 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 5 x 2 x 95. Power snatch 1 x 5 x 35, 1 x 5 x 45, overhead squat 1 x 5 x 45, 1 x 5 x 55, then could not get 65 over my head. Deadlifts 1 x 3 x 135, 2 x 3 x 155 and done.

Glute DOMS attacks!

I'm not sure why but my ass is sore as heck. Here is the workout that did it: I started with a warm-up of 12 hyperextensions alternated with 12 push-ups. Three rounds of that. Then squats, 1 x 10 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 4 x 95, 1 x 3 x 105, 3 x 3 x 110. I feel like such a pussy squatting low weights like that but the back issues were too severe for it to be smart to push faster. Clean and press, 1 x 5 x 50 (did 50 instead of 45 as those little plates make it less likely I will drop the barbell on my foot. See other injury) 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x 75, two failed press attempts at 75. So on to power cleans, 3 x 3 x 80, 3 x 3 x 75. Back started to be noticeable so wrapped it up for the night.

It was later that night the DOMs hit, funny as that workout doesn't seem like it would create that much of an effect. Who knows? This morning I took the long yoga class, then treadmill, walked 1.25 miles at 4.0, run .75 at 5.0. I need to make up the power snatchs and overhead squats that I didn't do Frieday. Add them in Monday.

Yoga made me too relaxed

Yoga first is not a good idea if the plan is to go on the treadmill after. I'm just sayin'. Haning out at home now, procrastinating as far as work goes and being a slug in general. Tonight, dinner/ happy hour plans w a friend.

Solid workout, back on track.

Trained this morning after a Boston creme doughnut for breakfast on the way to the gym. Carbs! Squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 3 x 5 x 105. Hyperextensions 3 x 12. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 2 x 95, 3 x 3 x 90, 1 x 4 x 85, 1 x 8 x 75. One-arm dumbbell bench press 1 x 6 x 20, 5 x 6 x 30. Deadlifts 1 x 3 x 135, 3 x 3 x 145 and hit the showers. It is a wonderfully cool day. Tomorrow, yoga and walking with .25 mile of jogging, I don't know though, no problems with shinsplints so maybe I can add another .25 mile in there. Will see. Friday lifts, 3 x 12 push-ups alternate w 3 x 12 hypers, squats up to 3 x 3 x 110, clean and press as high as possible, then power cleans wherever that is, probably 77.5 5 x 3. Power snatch 45lbs, overhead squats 5 x 5 x 65. Ambitious!

Update, the Belly of Doom has gone way down and has been that way for while now. Yay! I wish I knew what I am doing right.

It is one o clock

And yoga class is at 4pm. I am attending that and then 2 mile walk with .25 mile jog in there. I know, that is a tiny amount of jogging, this is forcing myself to increase slowly to avoid debilitating shinsplints. This week .25 mile run, next week .50 and so on. When I get to 2 miles in a row I will start playing with speed and incline. Building up slowly on strength and running is one of the hardest things I've done. It's so frustrating not to just go balls out to happy exhaustion but it sucks even more to be unable to train at all and I'm in this for the long haul.

Yesterday I trained next to two women in the Women on Weights class. They were kind of pathetic as far as lifting goes, not referring to the amount of weight but the effort and lousy form. Hell, lift the little bar but at least squat it all the way down, you know? One had run a half-marathon that weekend her friend informed me, and as a wanna-be runner I was mildly impressed. It's kind of mind-blowing that a human body can run 14 miles and yet be so incredibly weak. They started talking diet. One of the women whom I've seen in the gym many times, always running and doing cardio expressed dissatisfaction at her body and said it was obviously her diet as she trained like a fiend. The half-marathon friend was super-skinny, but in an unhealthy way that made you want to see if she was okay rather then the hot super-model way.

Super-skinny woman is on a really low-carb diet and not skinny woman was depressed that that might be the only way for her to reduce down to her desired shape. The thing about all of this was, that along with me there was another female weightlifter in the gym, who's figure they were admiring along with her strength. Wouldn't you think that might make the brain say, hey maybe getting stronger will help my body look more the way I want it to look? I would, hell that was part of the reason I started lifting in the first place (see title of this blog) along with stronger bones and increased lean mass. But no, the two women loved weightlifting girls body, said they could never be that strong, and made plans to take more cardio classes together. It was not the time to go into a full-blown lecture about increasing lean body mass through weightlifting to improve body shape and enable it to burn more calories instead of depriving oneself more and more while shrinking away into bone and skin. Or maybe it was and I'm just a coward.

In a way I can see where they were coming from, as the lifting they were doing was ineffective and they had paid for 6 weeks or so of the lifting classes without much result, so may as well give it up. Also, you are going to do what you like, thus my signing up for the trail run early in the year to force myself out of my comfort zone. On the other hand i wasn't exactly gung-ho about yoga in the beginning despite being aware of the benefits in stretching one's body, concentrating on the breath and meditating. It took a long time of muscle stiffness before I finally did something about it. I may never be particualrly good at yoga, but that does not matter, being able to walk around like a human should, to bend and stretch and turn and have full range of motion, to watch TV without begging for a leg rub makes it worth the schedule inconvienence. Evolving, slowly but surely.

First power lifts since the back tweak

Took 8am yoga class first, then 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 95, 3 x 3 x 105. Hyperextensions 3 x 12. Clean and press 1 x 5 x 45, 1 x 5 x 55, 2 x 3 x 65, 2 x 1 x 70, 1 x 1 x 75. Power cleans 3 x 3 x 75, the last one of these was a sloppy mess. Overhead squats 3 x 5 x 45, 2 x 3 x 55, back muscles started to feel sore but not in a bad pulled way, more in the worked-out kind of way. Power snatch 1 x 3 x 35, 1 x 3 x 45- these were actually done before the overhead squats. Deadlifts 2 x 3 x 135 and done. That went okay, its been six hours now and my back doesn't feel bad. Tomorrow yoga is at 4pm so I need to log off work early, then walk 2 miles, in fact I may add some running in there now.

Weds will be squats, 3 x 5 x 105, bench press (need to see what last weeks weight was), one-arm dumbbell press 30lbs, deadlifts 1 x 3 x 135, 2 x 3 x 145. Tonight I should take a 2 mile walk but I really feel like sleeping instead.

Messing around

It seemed over-ambitious to lift again yesterday, but I had to do something after being sidelined for so long so this is what I did. First, Thursday night I went for a 2 mile walk outside, it was nice and cool. Friday evening, I walked for 2 miles on the treadmill at the gym, then did 3 x 12 x hyperextensions, alternated with 3 x 12 x push-ups. Then, leg presses! LOL. 1 x 12 x 90, 3 x 8 x 180, felt weird around the knees. one-arm dumbbell bench presses up to 3 x 6 x 30, lat pulldowns 3 x 10 x 80 and done. I think that hit everything, mild cardio with walking, ass, hamstrings and lower back with hyperextensions, upper back chest, shoulders from the push-ups. The presses got my quads and hips, bench more upper body press and lat pull downs, da back. Today, long yoga class, walk, push-ups and hypers again.

Ok, I walked 2 miles, took the long yoga class and just did one set of 12 hypers and left. Somehow I inadvertantly worked abs yesterday- what is the world coming to? Maybe I should keep that fun day in as my cORE obviously needed it.

Looking forward to the time change

Maybe then I won't continue sleeping past yoga. It when I would have to get up and get ready for class that i'm finally reaching that really good sleep. Scattered is a good descriptor for me lately. So much to do that its overwhelming. I've got to get the 60,000 mile service done to my vehicle, go through the mail and pay bills, pay myself at the bank to pay Sallie Mae, work so next week won't be a broke week and work out. Almost forgot, grocery shop unless I want to live on eggs. Meanwhile, I'm sitting here in flannels having not yet even brushed my teeth.

Okay, I'll work until 5 or 6, then go to the gym, then grocery shop. Plan for the car and bills/ mail tomorrow. Time to start brushing.

Happy Halloween!

Hanging out waiting for it to get late enough for me to get ready for the party and realized I can log my workout. Eariler today I walked on the treadmill for 2 miles, 4.0 to 4.2 mph, 0 to 2 incline. Squats, 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 75, 1 x 5 x 85, 3 x 5 x 95. Hyperextensions 3 x 12, bench press 1 x 10 x 45, 1 x 5 x 65, 4 x 5 x 85. deads 3 x 3 x 135. More bench presses and deadlifts than Monday, and did not feel as wiped out as then at the end. Back is still okay, will see how tonight goes as I'll be standing most of the time, can't sit comfortably in a corset.

The usual not so great sleep after lifting

So it was not a problem to get up early for 6am Yoga, plus I wanted to check the news to see how the NE was handling the storm. In any of these storms it seems like people live in separate universes as in, it was nothing! just wind and rain! To, 16 people dead. Like I said yesterday, when a storm passes you by, be happy don't be a dick about it. Anyway, up for yoga, put on my shiny silver moon boots cuz its cold here (60 degrees F ha!) and forgot it was no-yoga Tuesday. So there I was at the gym with footwear that was impossible to do anything in. I chatted with my buddy who works there, made plans to go to a Halloween party tomorrow night and left. Yoga happened later that morning here at home.

Venturing into the gym today

Back pain is gone, just some stiffness in the area. So, I'll walk first and then see what I can do with the weights. Think I'll skip the hyperextensions considered yesterday. Workout log will be posted aftereward, fingers crossed. I hope my friends with boats came through the strom okay. Different sites that allow comments always disturb me regarding storms. There are so many idiots in the world. Seriously, when you know about a possibly large strom coming your way a week in advance, don't wait until the day before to go to the store, then complain that there is nothing on the shelves dumbass. Also, if it turns out not to be as bad as expected, don't complain asshole, that is a good thing!

That was not too bad. The lifts were light and unfortunately challenging, but I stopped before doing any damage and was surprised by how tired this baby workout left me. Started by walking on the treadmill to warm-up and use up some of the oomph that makes me want to lift as much as possible. 2 miles, 4.0-4.2mph, .5 to 2 incline. Thenbench presses, 1 x 10 x 45, 1 x 5 x 65, 3 x 5 x 85, 1 x 12 x 65. Hyperextensions, 4 x 8. Squats, oh I was trepidatious about these. 1x12xair, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 75, 1 x 5 x 85, 3 x 5 x 95. Not too bad, back said 'Hello" but not in a painful way, repeat this next time. Deadlifts, super careful, 2 x 3 x 135.

Not menopause (squeamish men stop reading here)

It's meno-all-the-freaking-time-nonstop! I haven't been posting as I've been waiting for my back to heal completely before lifting again. It's fucking killing me. Not the back, that is gradually getting better, the waiting. Is the hardest part. And at the same time my period has decided not to stop, possibly ever! It's been a week, soon I'm going to see a doctor. Ugh. What a thought. The brightside is that I surely can't be pregnant, remember the sex mentioned in my earlier post? Any other brightsides? Well, maybe having to buy an unusually large quantity of tampons is helping to stimulate the economy. So I'm putting on some comfy clothes, workout wear is good for this too, and ready to buy some iron-rich foods. Monday I plan to be back in the gym, will walk, possibly yoga, lat pull-downs, see how hyperextensions go, squat the bar and 65 lbs, basically test it out.

Was it PMS's fault?

I should keep track of stuff like that, when my period starts and not overdo the lifts right before. Lower right side of the back still a little sore but a lot better then the Monday night when I crunched it. I'm going to go against the desire to lift tonight and give it another bit of rest. There. In writing. So yeah, my period started and I don't feel great today, lethagric and blah. Rereading an email I sent this morning, I used the word "Now" like 20 times. I would really love to unsend and edit that if possible. Oh well.

I did it again.

Tweaked my back, this time on the right lower side. I can, however, look all the way to the left now, so at least only one part of me breaks at a time<- silver lining! Yesterday was a long boring day, so I wrapped up work early and went to the gym. 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, 3 x 3 x 130 fine, felt good so added another set, 1 x 2 x 130 and this is where I crunched the back. Lost tightness at a crucial moment I guess. That was pretty early in the session so I moved on to bench presses even though getting down on the bench was uncomfortable. 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 4 x 90, 4 x 3 x 90. Not too bad, esp considering the gimpiness of me at this time. My notes on the log say, "So pissed I could cry."

Then, my niece turned up all red from running and said she needed to do something to perk up her butt and boobs. Of course I showed her how to squat, she used the 35 lb bar. I decided to see how deadlifts went, 2 x 5 x 135, 1 x 3 x 135, back acted up again and ended that session for me. Also, after benching I went to the front desk and got two of those instant ice packs and stuck them in the waistband of my yoga pants. That helped a little. Hardcore is me, yes.

The Belly of Doom

I've whined, okay posted, here before about my midsection driving me nuts. Bloating, not responding to exercise and nutrition changes, etc. Its possible that this is a genetic curse, as my sister who leads lots of weight-training and cardio classes every week has the same thing. Another site I lurk on, the Starting Strength forum, had the link to this blog post Stumptuous, Pray for Mojo which is a great read and offers up another possibility. I'm not running to a doctor yet, as I hate them in general and still want to work on other things by myself, but its good to have this information out there and will probably help other people. Hell, at least make one not feel so alone in insanity.

This morning I woke up at 3:45 am, as I do, and stayed awake and in limbo for two hours, finally reaching a nice sound sleep as the alarm went off for yoga. I continued sleeping. Sometimes the extra hour or so of rest is worth it. Lifting goals for the night are 3 x 3 x 130 squats, good low and strong lower back, see how 90 lbs goes on bench press again, I didn't get the reps I wanted last time. I may add in tricep extensions as an assistance exercise here. Deadlifts, 1 x 5 x 135, 1 x 5 x 145, 1 x 5 x 155. So, semi-intensity squats, volume deadlifts, and who knows bench.

Working out a plan

Yesterday I took the whole day off from the gym, worked, paid bills and then worked around the house. Today I slept in, it was wonderful. So, it's alternative lift day which needs to be both organized and played by strength.

I can either keep the warm-up as light squats, push-ups and overhead presses or do volume squats to 115 5 x 5. This is tricky because the light warm-up is better for strong presses and therefore strong shoulders but squats in general are my weak point so should I keep the focus on them even on light day? I also consider that many of the other women's logs show their squats far heavier than mine, while I easily bench and press more then them. That leads to the question,am I weird and should make up the disparity, or just go with the difference? When my arms are down by my side and relaxed they aren't crazy muscular or anything, so that part isn't important yet.

My back feels good today, so I'll start with back squats and work up to 5 x 5 x 115 for volume, then move on to clean and press until those get too heavy, hopefully around 80 lbs, then morph into 5 x 3 power cleans, still working on getting 5 x 3 x 80. Then play with overhead squats being careful with the knees. After all that, walk 2.5 miles on the treadmill.

Reminder to myself, Artwalk and Duos downtown tonight.

Very good session today but I lost my log- poo! Back squats 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 5 x 5 x 115. Clean and press 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 2 x 2 x 75. Power cleans 2 x 1 x 75, x 3 x 75, 5 x 3 x 80, 1 x 2 x 80( this was an ugly set with a miss in the middle). I was dreading overhead squats at this point but actually had fun doing them. 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 65, 1 x 1 x 70, 2 x 2 x 70, struggled with these, then I think I got 5 x 5 x 65 damn where did that piece of paper go? Also, saw one of my former advice givers squatting next to me. This was the first time I paid attention to what he was doing, he had 315 loaded up, tampon on the bar, 1/8 squats with a spotter. Glad I ignored his advice. Home at 2pm feeling totally relaxed and glad I made the lifts.

chugging along

Dragged myself to yoga at 7, we had a different instructor today which turned out well. A whole new set of torture! At night back to lift; 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, 5 x 3 x 125 I just hate doing sets of five when its heavy. Could really use some peer pressure here. 1 x 5 x 115, 3 x 5 x 95. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 90, 1 x 4 x 90, 2 x 5 x 85, 1 x 3 x 85. Deadlifts 1 x 5 x 135, 2 x 5 x 145. Forced myself to do sets of five on these. Then finished with 2 x 15 hyperextensions. Home and cooking up some pork chops.

The day after

the clunky, uncoordinated, weak workout that was last night, I got up slowly at 530 and went to yoga. I am not a morning person according to everyone who has been exposed to me fore 11am, so doing this on a regular basis means I am convinced it helps. Not joining the Cirque du Soliel anythime soon, but it is such a huge relief to be able to scratch between my shoulder blades with my hand instead of the back of a chair. Not only that, days of longing for someone to rub my tight legs have given way to normalcy. Not that I will say no to a good leg rub.

Tomorrow will be squat, bench deadlift day. Squat 3 x 5 x 125, yes it is a do-over. Bench press 3 x 5 x 90. I've been stuck at 3s for 95 lbs for a while and want to see how this goes. Deadlifts, 1 x 5 x 135, 2 x 5 x 145. Not as heavy as I want heavy day to be, conservative here. Also, I should walk today if I have time as two different social things are on the agenda for the day. But no sex! Lifting tomorrow.

Finally lifted again

I hate going so long without doing so. Also, a discovery has been made: sex really does make me weak! It has to be amazing, but then the next day's lifts just suck. That's one myth that I now believe. Now that the excuse of the day has been registered, the lifts. Squats, 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 5 x 5 x 115. Sadly tough. Power cleans 1 x 5 x 45, 1 x 3 x 65, 1 x 3 x 75, 2 x 3 x 80- hoorible fail on the last one. 2 x 3 x 75, 1 x 2 x 75, got pissed and did 1 x 2 x 75 clean and press.

Front squats 1 x 5 x 45, 1 x 3 x 55, 1 x 3 x 60, 1 x 3 x 65, 1 x 3 x 70. Overhead squats 2 x 5 x 45, 1 x 3 x 55, 1 fail to even get the bar overhead at 65, then regrouped and did 5 x 3 x 65. Romanian deadlifts 5 x 5 x 95. Home for food and sleep, 6am yoga tomorrow.

Cinderella? Nope, the designated driver.

Wait, does that make me the cat that is turned into the driver of the coach? Not having kids puts one at a disadvantage as far as fairy tale memory goes. The point of this is that I was out until 12 last night and got up at 6:30 today. Thanks, hungry pets. I basically carbo-loaded, had Ramen last night and oatmeal this morning. Still to come: the long Saturday yoga class, lifting and 2.5 mile walk. I will need a nap after all of that! Reiterating todays planned lifts, back squats 5 x 5 x 115, power cleans 5 x 3 x 80 (sets x reps x pounds) front squat 5 x 3, overhead squat 5 x 3, these are light, RDL 5 x 3 x 95. Will update after, but since all of these are light for me, the only new thing being the power cleans at 80 lbs, should not be a problem.

Making lemonade out of lemons, maybe

It would be great for someone who knows what form I am going for to watch me lift and make helpful suggestions. So far I have the people but they don't have a clue. so, I'm going to provide it. The next time someone approaches me with a tip, I will say no problem. First, check out Mark Rippetoe online, Google or go to Youtube for videos, and see the form I am trying to achieve. Then, learn how to do the movements until you (a man, most of the time it's a guy) can do them properly with more weight than me, which so far none of the helpers has been able to do. Then, bring on the suggestions!

Sleep was not cooperating last night, so it was easy to get up at 5:30 for 6am yoga, after that I did 2.5 miles on the treadmill. This surprised one of the trainers I know there, he was like "Cardio?" I was like, "yeah." Came home, ate oatmeal and napped. My shoulders need a break, so tomorrow will be a volume squat day. 5 x 5 x 115 back squats, 5 x 3 x 80 power cleans, 5 x 3 x going up gradually front squats, 5 x 3 x same thing overhead squats, 5 x 3 x 95 RDLS.

It occurredto me that I should explain how I got to the point where I am deciding my own programming. When i started lifting 2 years ago, I ran Starting Strength 3 times, with several deloads, by the book, eventually going from 3 x 5 sets to 3 x 3. After a point I stalled and my back had issues. You can see by the picture of me in my potential Halloween costume two of the reasons for back issues, I've been carrying these breasts around full-size since I was 15. Now, self-coached, I read everything possible especially about older women who lift and am programming myself. Practical Programming is on my list of things to buy, as soon as I can stop buying Halloween stuff, god I love this holiday!

I thought it was Taco Day

but instead it was Unwanted and Odd Advice Day. actually,the first batch of advice I got for my deadlift wasn't all that unusal. Amateur coach #1 advised me to use a mixed grip for all sets rather than just the heavy ones, and to look up at the ceiling at all times. I smiled and thanked him and ignored the advice. I'm trying to use the form recommended by Rippetoe by the way. Coach #2 was better. He came over and said I needed to scrape my knees on the way up, along with looking at the ceiling at all time. He is a chiropractor, and thus knows about backs. At this point I was doing my back-off set with 155 lbs, so I asked if he would demonstrate proper form.

With God as my witness, he took 20 lbs off of the bar and then said, it still might be too heavy- for him! Then he showed me some goofy deadlifts. Somehow I hadn't fainted with the sight of a man, who wanted to tell me how to deadlift complain about lifting 135 lbs, and he decided to help me even more and discuss squats. I should look on Youtube for advice, he said, and got two 2.5 lb plates and said to put them under your heels while squatting...Yeah. I laughed and said 'Please stop!' and waved him away. A woman can only take so much.

Tonight I warmed up for Deadlift only day with lat pulldowns alternating with sets of push-ups, lat pulldowns 1 x 8 x 50, 1 x 6 x 60, 3 x 10 x 70, push-ups 3 x 10. Then did hyperextensions 2 x 15. Deadlifts were 1 x 3 x 135, 1 x 3 x 155, 2 x 3 x 165, 1 x 3 x 155, 1 x 5 x 135. These went well other then the clownshow. Then, walked on the treadmill 2.5 miles. Tomorrow, no lifting, early yoga and walking.

New workout pants!

I just got home from a mall with two new pairs of stretchy workout capris. I tried on several pairs and brands of running shorts, which look so cute and comfortable on many of the other women I train with, but for some reason on me they look like I stole Grandma's panties. So, capris it is. I also found some cute tops at Banana Republic on sale, as they were from Summer. Since it is 90 degrees here I went for it. God knows I have enough cute hoodies and jackets to wear over them if it ever becomes cooler. Hey, it started pouring, maybe I am getting my wish. See, buying sleeveless tops did the trick.

I took yoga this morning, today my back and shoulders are a little stiff but whatever. Tonight the plan is to warm up with some lat pull-downs, push-ups and back extensions, three sets of ten each, then deadlift, 1 x 3 x 135, 1 x 3 x 155, 2 x 3 x 165, back down 2 x 3 x 155, 1 x 5 x 135. Then hit the treadmill for my two miles, so far so good as avoiding shinsplints goes, I will increase the distance to 2.5.

More changes

I got to the gym late due to life interfering, 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 5 x 115, 3 x 5 x 125, lower back started complaining during the last two reps of the third set, I wanted to do 3 x 5 x 115, but my lower back felt like it was collasping so did 1 x 3 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 1 x 95, 1 x 1 x 100, 2 x 2 x 95, 1 x 3 x 95, 3 x 5 x 85. I had just over a half hour left of the gym being open, and decided to use the treadmill and move deadlifts to tomorrow rather then rush through them. So, I walked on the treadmill, 4.0-4.2 miles per hour, playing with the incline from 0 to 2 for 2 miles, and wrapped it up just as the gym closed. Clearly my lower back is limiting my progress in squats, so moving deads to a different session and making it a 'back day' hopefully will help. Tomorrow, yoga, deads, back accessory work, walking.

Unmotivated day

Sunday I didn't train, went to my sister's house and hung out with my crazy nieces for a while. Grilled chicken and then decided to burn the shred pile which was much more fun then sitting there shredding for half an hour. Today I got up for yoga, during class my right shoulder felt wonky when lifting it up and down but now it seems okay. This is a thing because tonights lifts will be clean and press and overhead squats, so i don't know if I should put that off until tomorrow and just walk tonight or what. Walking around waving my arms like a giant bird doesn't hurt so maybe I just slept awarkwardly. Work is slow so I cleaned the kitchen, now I could do the rest of the house or take a nap. Leaning towards the nap.

No nap, continued to work and my 800 number went out halfway through a consultation. This was the Monday curse for sure. Training; warm-up with 12 air squats, 1 x 10 x 45 back squat, 3 x 8 x 45 front squats, 3 x 10 push-ups, 3 x 8 x 45 overhead pressin a little circuit. Clean and front squat 2 x 3 x 45, clean and press 1 x 3 x 65, went for 75 and couldn't make the second rep so singled them out 7 x 1 x 75. Power cleans 1 x 3 x 80, just to see if i could, next time I have this session (Saturday) I'm going for 5 x 3 x 80. Tried to snatch the bar and failed, so power snatch 1 x 3 x 45. Just so unco-ordinated today. Overhead squat 1 x 5 x 45, 1 x 3 x 65, 1 sort of at 75, dropped it, 1 x 4 x 70 I was surprised, 1 x 3 x 70. Clean and press 1 x 2 x 70, 2 x 1 x 70.

I thought squats would make it all better- wrong! 1x5x95, 1 x 3 x 115 and my back started getting cranky, so I did a set of 15 hyperextensions and finished with 2 miles on the treadmill at 4.0 mph. Nothing about this day was easy, it was all a slog.

Went to bed early Friday night, which resulted in lying there at 6 am thinking about how much I had to do today. So, I got up and got started. Gym session was 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, 3 x 5 x 125 finally! I might not have been as deep as need be here, need a do-over with confidence. Then back-off sets 3 x 5 x 115. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85 not a good sign, 1 x 5 x 85 strangely tough for this weight, 1 x 2 x 95 my notes here say WTF, 1 x 3 x 95, 1 x 1 x 95, 1 x 5 x 85 and it was time for yoga.

An hour and a half later, back to benching 3 x 5 x 85. Stupid bench press! Deads 2 x 3 x 135, 1 x 3 x 155, 1 x 2 x 165, 1 x 1 x 165, 1 x 3 x 155 and done.

Tight left shoulder

I'm not sure what I did but my left shoulder and neck don't want to turn and twist like normal, which makes driving challenging amoung other things. I took yoga yesterday morning and today but so far its the same. I hope it feels better tonight so I can lift, today would be an Oly-style training day with a lot of overhead work. If I have to put it off it kind of screws up the weekend lifting schedule, but when it hurts to shrug thats probably a sign. Dammit.

Forgot to log this, well it is logged on Fitocracy so I could toggle between the sites or just wing it. My shoulder and upper back mobility were okay so I decided to go for an abbreviated lifting session. Warmed up w 12 air squats, 1 x 10 x 45 back squats, then 3 rounds of 3 x 8 x 45 front squats, 3 x 10 push-ups, 3 x 8 x 45 overhead presses. Power cleans 2 x 5 x 45, 1 x 5 x 65, clean and press 1 x 1 x 75, 5 x 1 x 70, 1 x 5 x 65. Back to power cleans 5 x 3 x 75. Overhead squats 5 x 5 x 45. Walked on the treadmill for 2 miles, working slowly up to this repetitive cardio again to avoid shinsplints this time.

Tomorrow squats 3 x 5 x 125, just going to grind them out, haven't decided whether to rep bench press at 95 going for 3 x 5 x 95, or lift heavier at lower reps. I'll play that by ear depending on how it goes. Then deadlifts 2 x 3 x 165 as I had to single out at 175 last time and could tell my form wasn't good. Just need to be aggro and strong. Walk another two miles.

Squat, bench, deadlift

Plan for tonight is squat 3 x 5 x 125, bench 100lbs up from 95 last week, see how that goes, deadlift warm-up at 135, singles up to a failure or form breakdown. Will report back after.

Okay, I started with bench press, 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 5 x 2 x 100, 1 x 2 x 95. No spotter. Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 5 x 3 x 125. Not exactly the plan, right knee a little twingy, focused on shoving them out and not letting them track forward.Deadlifts 1 x 3 x 135, 1 x 1 x 155, 3 x 1 x 175 back felt rounded on the first and third of these. 1 x 2 x 155, 2 x 3 x 155, when I switched to mixed grip on the last two sets of these the lifts were a breeze.

Dog barking in one ear, cat meowing in the other.

Good thing I spent the morning at the gym and am too loose to feel annoyed. Started with yoga, 1.5 hours. Then lifts. Lifting after yoga makes it a tough warm-up but I managed. Warmed up with air squats, 1 x 12, back squats, 1 x 10 x 45, front squats, 1 x 8 x 45, 10 push-ups, front squats, 1 x 8 x 45, push-ups 10, front squats 1 x 5 x 65, Power cleans 1 x 5 x 45, clean and press 1 x 5 x 45, clean, front squat press 1 x 5 x 45. Power clean 1 x 3 x 65, clean and press 1 x 3 x 65, clean front squat and press 1 x 3 x 65, 1 x 1 x 70, 3 x 1 x 75.

Overhead squat 1 x 5 x 45, power snatch 1 x 5 x 45, snatch 1 x 5 x 45, overhead squat 1 x 3 x 55, power snatch 1 x 3 x 55, snatch 1 x 3 x 55. My snatch is in slow motion. Overhead squat 2 x 3 x 65, 2 x 3 x 75, 1 x 3 x 70, 3 x 5 x 65. Clean and press 3 x 3 x 65 and I was so done.

Driving on the way home I felt all the exercise endorphins floating around my head, it was great. If anyone had asked a question at that time the answer would have been yes regardless. That is fading away with my various animals being annoying and the fact that my "Lift More Suck Less" bumper sticker came all folded and mesed up and may need to be returned. I contacted Cafepress and requested they just send a new one, will see how that goes.

Perspective

This morning the regular internal battle of why I should or shouldn't get up for yoga happened, and somehow I got up and went. About halfway thru class Beth, a woman I took Spinning classes with for at least a year during my cardiobunny days came in. She has been fighting cancer for the past year, her hair is gone and she is nowhere near the shape she was in back then, but she made it to class even though she was late. Late would have been on the top of my list not to go.

So, yeah, my piddly problems of a bloated tummy and wanting to sleep in til 8 are damn trivial. We talked, she is doing well and done with traveling for chemo treatments. I don't know anything about cancer, I guess after chemo they give the body a break for a while to get back to health and then test or scan you again. I hope its gone.

Fat and hormonal

describes how I have been feeling this week. I've retained every drop of water ingested and haven't worked out since Monday. So, this week so far was: Monday yoga, lifting at night, Weds am yoga class, and that is it. I got dressed to work out last night but was too fat to go. Too fat to go to the gym! Clearly an attitude adjustment is needed. So, I'm on the second big cup of green tea today hoping that will stimulate some release of pee, and prepard to wear a big t-shirt to the gym in case it doesn't. Seriously, bigger women go to the gym consistently and are just fine, I need to get my head out of my ass and just go.

All-righty then. Also, I miss deadlifts and am going to add the powerlifts in to alternate with the Oly stuff which is both fun and dreadful. It's been a while since I put power stuff on hold, so tonight will be about starting over on squats, 3 x 5 x 120, seeing if I can bench 95 lbs well as there probably won't be a good spotter around, and deadlifts warming up at 135 and moving up 1 rep 10 pounds added each time until a miss. Friday morning will be yoga early, Saturday lift Oly day. Back on track yet again!

Why do I get all angtsy about hitting the gym when it always turns out to be the best part of the day? Who knows. The squat racks were taken when I got there, so started with bench. 1x10 x 45, 1 x 5 x 65, 1 x 3 x 85, 5 x 3 x 95. Felt strong and good. Also, Leslie showed up and did here first bench presses ever with the bar. Squats, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 3 x 5 x 120, strong and good. Leslie also squatted with the bar, we are working on getting her down to a good paralell before adding weight to it. Deads 5 x 3 x 135, hyperextensions 2 x 10. I decided to rep deadlifts out like that as I needed to get used to the proper back position again, the weight was good and easy. I am so stoked that the time off doing Oly stuff hasn't resulted in my becoming weaker, in fact it has helped with some missing links.

My snatch needs work.

I made it to yoga on Monday morning! Being able to move my arms and legs around is addicting I tell you. Then, at 7:30pm, I lifted. Warmed up with 12 air squats, 1 x 10 x 45, 10 push-ups, 1 x 8 x 45 front squats, 10 more push-ups, 1 x 8 x 45 front squats, clean and front squat 1 x 5 x 55, 3 x 5 x 65. Then, clean squat and press 3 x 3 x 65.

Snatch stuff, power snatch 2 x 3 x 45, full snatch 1 x 3 x 45. Overhead squat 1 x 3 x 55, 3 x 3 x 65, one more set of clean and press 1 x 3 x 65. Back squats 1 x5 x 95, 3 x 5 x 115. And done.

All better and lifting again.

I took the long yoga class today, as I feel such releif from tight muscles as long as I keep up the yoga classes. Seriously, parts of the class are incredibly uncomfortable but it is worth it to be effortlessly flexible for the rest of the time. I may as well take them, the gym membership includes them so I'm paying whether they are taken or not. After that, I lifted. Yes, it would be ideal to do those things the other way around but I am not getting up at 6am to do that.
Warm-up with 12 air squats, 1 x 10 x 45 back squat, 1 x 8 x 45 front squat, 10 push-ups, 1 x 8 x 45 front squats, 10 push-ups, 1 x 5 x 55 front squats, 10 push-ups, 1 x 5 x 65 front squats, 1 x 5 x 70 front squats.

Overhead squats, 2 x 8 x 45, 1 x 5 x 55, 3 x 5 x 65, 1 x 2 x 70 interspersed with overhead press 2 x 5 x 45. Power cleans, 2 x 5 x 45, 1 x 3 x 55, clean and press 1 x 3 x 65, 5 x 1 x 75, power cleans 5 x 3 x 75. Back squats 1 x 5 x 95, 1 x 5 x 105, 1 x 3 x 115, 1 x 3 x 120, 1 x 4 x 120, 1 x 4 x 115 and done. Home, ate lunch and looking forward to an afternoon nap.

Walking like the Little Mermaid

In the original (REAL) story, when the little mermaid got the legs she wanted so desperately each step she took was like walking on broken glass. My run on tuesday resulted in damn painful walking too. So, I took yoga yesterday and this morning and should be lifting weights tomorrow night.


He fixed his coal-black eyes upon her so earnestly that she cast down her own, and then became aware that her fish’s tail was gone, and that she had as pretty a pair of white legs and tiny feet as any little maiden could have; but she had no clothes, so she wrapped herself in her long, thick hair. The prince asked her who she was, and where she came from, and she looked at him mildly and sorrowfully with her deep blue eyes; but she could not speak. Every step she took was as the witch had said it would be, she felt as if treading upon the points of needles or sharp knives; but she bore it willingly, and stepped as lightly by the prince’s side as a soap-bubble, so that he and all who saw her wondered at her graceful-swaying movements.

Treadmill

I could not get to the gym soon enough tonight, was just moody as hell and it was a long, unproductive day. Also, can you say DOMS of doom? Holy crap I was stiff and hurt everywhere. I hit the treadmill, did three miles of intervals, 2 minutes of walking at 3.5 and three minutes of running at 5.0. Getting used to running again is, well not too sure what word to out on it. It will be more fun when I do faster intervals, for now I'm getting my body accustomed to moving this way, don't want to screw up my knees before I even get a good start. I'll continue on for another week with the slow intervals, then move to faster ones, then work on increasing the incline, then move to outdoor runs until I can run 4 miles in a row. Oh yeah! The plan for tomorrow is am yoga and pm lifting, pretty much the same lifts as Monday but more clean and presses. Thursday yoga and pedicure (can't wait!) and Friday off.

Ahh, my poor neglected blog!

I still love you! Since stalling on powerlifts a couple of weeks ago I've been doing different things, including yoga which has been great for my mobility. I hate stretching and therefore only do it when peer pressure and a leader is involved. Unfortunately, that means something else I have to schedule around, and the gym is in transition moving classes, so it has resulted in a shortened session for nothing last week. That was a bummer and so the workout isn't recorded here, although I did update it on Fitocracy. Gotta get those points, right?

Monday night trasining: Air squats, 1 x 12, back squats, 1 x 10 x 45, front squats, 1 x 8 x 45, push-ups 1 x 10, front squats 1 x 8 x 45, push-ups 1 x 10, front squats 1 x 8 x 55, push-ups, 1 x 12, front squats 1 x 8 x 65, push-ups 1 x 12. Water! Overhead squats, 1 x 5 x 45, overhead press 1 x 5 x 45, OHS 1 x 5 x 55, OHP 1 x 5 x 55, OVS 1 x 4 x 65 doh! No press at 65#. Overhead squats 2 x 5 x 65. These need work. Frankly, I was dragging ass and did not want to lift last night, was seriously considering just doing cardio on the treadmill but it had been since last week that I lifted and I don't want to lost any muscle so I made myself go in.
Power cleans, 2 x 5 x 45, 1 x 3 x 55, Clean and press 1 x 3 x 65, 1 x 1 x 75 fail. Back to power cleans 5 x 3 x 75#. Back squats, 1 x 5 x 95, 2 x 5 x 115, 5 x 3 x 120. The 120# squats were going to be five reps, but that made me dread them, so I switched, planning on 3 x 3. The three rep sets made me happy so I did five sets of those instead.
Home, had shrimp and 2 mini Hershey bars, 2 glasses of wine for dinner. Today I woke up ravenous- the way you see your pets eat when feeding them first thing in the morning. I had 2 packets of instant oatmeal w/ peanut butter and a can of 'light' chicken soup which sucked, but like I said, I was ready to eat my own leg. Probably PMS induced as I've been very sentimental lately and my tits hurt.
So, today I may hit the treadmill for intervals later after work drives me bonkers, Weds lift again, this time do 2 sets of clean and press at 65#, stay at other weights. Weds morning yoga too, and Thursday am yoga. Then thursday I need to get a pedicure- hope some pay is depositied by then!

Sick

At the gym last night I noticed my throat was feeling scratchy. I went to sleep at 9pm after dinner of a chicken leg and lots of orange juice, woke up sick. I'm supposed to do Oly lifts today and have my friend's art event to go to tomorrow night, so hanging out in bed wondering what will be the best to do in order to accomplish my goals. Going back to sleep is the most inviting option right now.

Back in the gym, taking it lightly

i decided to take a break from the heavy powerlifts for a week or so to give myself a chance to miss it and for variety. Today, I warmed up with 12 air squats, 10 back squats with the bar only, then did 3 x 10 push-ups, 3 x 5 x 45 front squats. Continued with front squats 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 75, these were tough. Then, overhead squats, 3 x 5 x 45, overhead press 3 x 5 x 45, overhead squat, 1 x 5 x 55, 1 x 1 x 65, fail, 1 x 5 x 65 did it.Overhead press 1 x 5 x 55, did not press out 65 as the plan was to clean and press that next.

Power cleans, 2 x 5 x 45, 1 x 5 x 55, clean and press 1 x 3 x 65, 1 x 3 x 70, 1 x 1 x 75 messy fail, back to power cleans 5 x 3 x 75 nice, felt strong. Back squats 1 x 5 x 95, 5 x 5 x 115.
Tomorrow will do cardio on the treadmill, easy jog and then Coralette's class. Thursday, increase reps on front squats to eight, keep weight at 45, 55, 65. Do two sets each of overhead squats at 45,55,65. Try to clean and press 75 three times again, if that doesn't happen power clean it out. Back squats, 1 x 5 x 95, 1 x 5 x 115, 2 x 5 x 120, 2 x 5 x 115. Friday off, Saturday cardio.

Storm?

The whole weekend was derailed by Issac, and the actual storm that affected me so far has just been a little rain. Tomorrow, will be back in the gym for a light day. Front squats, overhead squats, clean and press, push-ups, all that goos stuff. I'm also bring running in for cardio in addition to Spinning, basically because I've become bored with Spinning again. There is also a lot of incidental stuff that needs to be done this week, oil change, returning items including the ONE wrist band that came in the package from Sports Authority which is the stupidest thing ever. Eyebrows need a touch-up too. Also, I cannot forget to get a strapless bra to wear with the awesome dress for Friday night's event. Need to give the cute little doggie his flea meds for the month. All of these thingas are in completely different directions from one another. At least my hair is done- no moe gray roots!

In other news, it's period time again!

Stalled lifts

Yep, I've been here too long. Stuck. Now there are options, look up programming and change, maybe to Texas Method, take a week off, deload and start again, visit a coach for form tips (this one is expenisive), keep plugging along and see what happens, change the time I train.
Trying to break though the plateau in benching, I benched first. 10 push-ups, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 5 x 3 x 95, 1 x 2 x 95. Still stuck. 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, skipped the 125# as an experiemnt, 2 x 2 x 135, 3 x 1 x 135, 2 x 5 x 135- very assisted by a spotter. Stuck here too, not getting stronger, don't know what the fuck. Deadlifts, 1 x 3 x 135, 1 x 2 x 155, 1 x 1 x 175, 1 x 1 x 185, failed the first and thrid attempt at 185, 1 x 1 x 175, 1 x 5 x 145 grueling at the end. Back extensions 1 x 8 and 1 x 12. So, I'm bummed out by this.

Best thing I learned this Summer: mosquito repellant

Got this idea from my neighbor who researched mosquito repellents, looking for something natural that won't cause cancer and still be effective. Catnip! I got an empty spray bottle, jar of organic dried catnip from the pet department at wal-Mart, and a big bottle of rubbing alcohol. Add a bunch of catnip and alcohol to the spray bottle, let it sit overnight, and voila, mosquito repellent that is super-cheap, has no scent after the alcohol dries, is comfortable to wear in the heat, and safe. This has been my best, least mosquito-bitten summer yet. If it is a super-mosquito infested area, some Repel (lemongrss oil) on the feet might be necessary too.

Do-over heavy day

Didn't make the planned lifts last time for going for it again. Squats 3 x 5 x 135, bench 3 x 5 x 95, deads 2 x 3 x 175. Gym doesn't open until 1 on Sundays, which I HATE, its such a weird inconvienet time to open on the weekend. I did not go out late last night so should be fine. However- I'm fat and sick of it. Seriously considering doing two meals a day as protein shake (one scoop whey powder, coffee in the am, almond milk at lunch) plus green veggie shake (seperately), one regular meal at dinner-time. Love the muscle underneath, hate the belly fat/ thick midsection.

Not sure what I think about this one. Lifts did not go as planned, my brain needs an adjustment. Maybe its just PMS, anyway, I started with 2 x 12 x air squats b/c felt stiff today. 1 x 10 x 45, 1 x 8 x back extensions, 1 x 5 x 65, 1 x 5 x 95, 1 x 5 x 115, 1 x 5 x 125, 1 x 3 x 135, ruh-roh, 1 x 4 x 135, 8 back extensions- my nemesis came in! 1 x 5 x 135, 1 x 3 x 135. Got the reps, need to get 5 in a row consistently. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 1 x 1 x 95 what the hell? 3 x 3 x 95 oh whatever. 1 x 12 x 75 (amrap).
Broke it down with deads. 1 x 3 x 135, 2 x 3 x 155, lost grip on the third one of both sets, needed to mix. 5 x 1 x 175, 1 x 1 x 155, 1 x 3 x 155 so there! 1 x 3 x 135. 15 back extensions and glad to leave.

Too much good time!

Went out for happy Hour with a good friend yesterday, which turned into a comedy show, literally, when we won tickets to D L Hughley for that night. His opening guys were hilarious, but he took so long to come out that we got bored and left. You just can't keep 40 y/o ladies waiting around like that, we have things to do! Important things, like visiting our cute sexy friend who works at a club downtown, if you saw my 100 lb bench press video he is the one who recorded it and saved me from the failed rep at the end. As a result of the late night, I decided not to train today; bad girl, I know. It has been raining all day, I'm doing laundry and preparing for another social outing later today.

Light day

Warm-up was 12 air squats, 1 x 10 x 45 back squats, front squats 3 x 8 x 45, push-ups 3 x 10. Overhead squat 2 x 5 x 45, 3 x 5 x 55, overhead press 2 x 5 x 45, 3 x 5 x 55. Power cleans 2 x 5 x 45, 1 x 5 x 55, clean and press 1 x 3 x 65, 1 x 3 x 70, 2 x 1 x 75, failed on the second rep both sets, power clean 2 x 1 x 75. Back squats 1 x 5 x 95, 5 x 5 x 115, back extensions 3 x 12. This session felt pretty hard and draggy, maybe due to low carbs today? Tomorrow off, looking for a good aggresive heavy day Saturday.

Bench, Squat, Deadlift, in that order.

Before I left home to go to the gym the phone rang, and an energetic-sounding woman informed me that I had won a $150 gift certificate that will cover my joining fee and also two free personal training sessions at the brand new Kinetics Gym . I checked out their website. It is flashy (literally) and shows a lovely lady's abs. It does not show any sign of weights. I asked the girl if any of the trainers were experienced in powerlifting, who knows? There could have been and my form needs work, and she asked a guy who said,

"ALL of our trainers are nationally certified." Uhh. Ok. She pushed for an appointment that night, but I had to go train (oh, the irony!) so I let her railroad me into making one for today. I tried to find a contact email on the site but could not, so sent a message via Facebook that I was not coming, but if they opened a weightlifting gym I would love to check it out. This morning I called and canceled the appointment.

Last night, I decided to bench first as that lift has stalled. 10 push-ups, 1 x 12 x 45 bench press, 1 x 6 x 65, 1 x 5 x 85, 1 x 4 x 95 ruh-roh! which turned into a disappointing 3 x 4 x 95. A gym buddy asked why I looked frustrated and after explaining the situation to him, he offered to spot me. 1 x 2 x 95, he rowed the last 3 reps off me. Sigh. But then, Mike: Rookie Cop to the rescue!

He spotted me without using his amazingly muscular arms for anything other than a lift-off for 2 x 5 x 95. I love him.

Squats, I expected to be nice and warmed up for these but it wasn't like that. 1 x 12 x back extansion, 1 x 12 x air squat, 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. Finally got aggresive on the fourth set and it made all the difference.

Deads 1 x 3 x 135, 1 x 3 x 155, 3 x 1 x 175, ehh, 1 x 3 x 135, 1 x 5 x 135. Turned into a volume day for deads.

Plans, plans

Last night, two Spin classes in a row. Unfortunately the first one had a substitute, the instructor i always avoid due to her screechy screaming voice. But, she snuck in late and i was already on a bike, ready to go. Then, further sneakiness, she started the class with a calm, normal sounding voice. Alas, it was not to continue. Two songs in, the high-pitched yelling began and never ended. I had such a headache from that. At least the second class was ok.
Tonight, squats, bench, deadlift. As I missed on squats and did something weird to my back again, i'm moving back to 135 and going for 4 x 4. I've decided chasing numbers in a certian time frame isn't as important as staying basically fit for now. Whatever is weak in my lower back needs to strengthen up. I'm also adding in hyperextensions to kelp address that.
I am still chasing numbers on bench press, looking for 5 x 5 x 95. Also plan to deadlift 2 x 3 x 180 in ramping sets.

Good light day

I warmed up with 12 bodyweight squats and 10 x 45. Then did front squats alternating with push-ups, 2 x 5 x 45, front squats, 2 x 10 x push-ups. Front squats 1 x 5 x 55, 2 x 5 x 65, 1 x 5 x 70. Next, overhead squat alternated with overhead presses, 2 x 5 x 45, 3 x 5 x 55 for each. Water break. Power cleans 2 x 5 x 45, 1 x 5 x 55, clean and press 1 x 3 x 65, 5 x 2 x 70 Nice. Light back squats 1 x 5 x 95, 5 x 5 x 115, 2 x 12 back extensions, stretching and foam rolling. Home, hungry and wiped out but in a good way.

Wow, I can't believe how tired and draggy I have been all day. It is just after 9pm and my eyes are having a hard time staying open. I should just give up and go to bed. Goodnight all!

Climbing yesterday, squats today

My hands are callused up from the climbing wall yesterday, my neice and I were the only ones there for an hour so we got a lot of climbing in. Focusing on squats today seems like a good idea, going for 3 x 5 x 140. Bench press 3 x 5 x 95, light deads 3 x 5 x 135 to give hands a break. I feel a little weird this mor ing, which I blame on marshmallow-flavored vodka last night! Will update after training.
Ugh, that did not go as planned. Squats 1 x 12 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 135, 1 x 3 x 140, 1 x 3 x 140, failed on the last rep, abdominal cramp, pissed off. 3 x 3 x 135, felt high at first, regained a little confidence, lower back wonky, started doing back extensions between exercises.3 x 8, then 3 x 12 back extensions.
Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 5 x 3 x 95, these were work. Deads 3 x 5 x 135, these felt good, surprisingly. Home, hungry and tired.

next goals for light day

Got a nap in and feel closer to human. As stressful as this summer has been so far with injuries, the hospital and now lightning its still better than last yaer when I lost five people close to me. Front squats and clean and jerk 70 lbs, ovrhead squats 55 lbs. Will update with details after lifting.
Back from the gym, back to staring at the laptop wondering how to pay for this month. At least there is lifting. If I went by Dan John's red light, yellow light, green light to lift theory I wouldn't have made it in the gym very much this year. Good thing I prefer to retreat to the gym when life is sucking. Today was a light day. Warm-up, air squats, 12, 1 x 10 x 45 back squats. Front squats 2 x 5 x 45 alternated with 2 x 10 x push-ups. Front squats 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 70. Overhead squat 1 x 5 x 45, overhead press 1 x 5 x 45, OHS 1 x 5 x 45, OHP 1 x 5 x 45. Overhead squat 3 x 5 x 55, alternated with overhead press 3 x 5 x 55.
Power cleans 1 x 5x 45, 2 x 5 x 55, 1 x 3 x 65. Clean and jerk 2 x 3 x 65, 5 x 1 x 70, 1 x 5 x 65. Whew!
Light squats 1 x 5 x 95, 5 x 5 x 115, 15 hyperextensions and foam rolling.

Lightning planned the day for me

So I sit, waiting for the tree guy to give me an estimate at 1, and the air conditioning guy to come by and look at that between 4 and 6pm. At least the power is on, I have a ceiling fan and two floor fans going at the moment trying to stay comfortable. The tree guy is gorgeous so I'd rather not be a smelly pile of sweat when he comes by. I am going to need to go to the gym tonight. The session will depend on the news I get. If I can be co-ordinated at all it will be a day for light Oly lifts, front and overhead squats, power and full cleans. If both estimates make me want to crawl in a hole the plan will be Spinning. I will update later, as long as this borrowed Internet connection holds up.

Got the waxing done!

I just know devoted readers were on the edge of your seats regarding the state of my eyebrows. That, however, is the only constructive thing I did this weekend, the rest of it was spent watching the Olympics, a couple of movies at home, some bar-hopping, swimming and a cook-out and visiting the sweetest little Jack Russel puppies you can imagine. There would be pictures of the puppies but wine and photography don't mix.

The women weightlifters were great, I loved the show-down between Russia and China at the end. Is it abnormal to want everyone to do well? Holley Mangold was robbed on one of the press-out calls, as was another one of the girls. I don't know what that jury was thinking, maybe I'll find a blog that explains how lifts that look good are red-lighted. When Tatiana was crying at the end I just wanted to give her a hug. Silver is awesome too! She got it together in time for the medal ceremony though.

Tonight I'm lifting heavy (for me, a light walk in the park for Oly girls); squats 3 x 5 x 140,, bench press 3 x 5 x 95, deads 2 x 3 x 180. I hope my nemesis is there to provide the competitive edge.

Lightning stuck a tree in my yard and now the cable, Internet, and air conditioner all do not work. This sucks. The air was out at the gym too. 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 5 x 125, 5 x 3 x 140. Why didn't I go for five reps? Cuz it would be HARD. Jeez I have to stop being such a wuss. Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 4 x 3 x 95, 2 x 1 x 95. Deads 1 x 3 x 135, 1 x 3 x 155, 2 x 2 x 175, these were tough and the gym was closing.

Not much sleep

Last night at 2am I was wide awake, reading Runner's magazine, changing the sheets and pillowcases, doing whatever to pass the time; knowing that when the 7am alarm went off I was bound to be sleeping peacefully at last. I guess all those squats and deadlifts had my body humming too much to rest. I really need to get my brows waxed today, but am going to get Brooke at 3 and also need to keep the dog out of the crate as much as possible before that, and also work. It looks like I am going to be hairy for yet another day. Three eggs, bacon and coffee with a scoop of protein powder and cream for breakfast.

Heavy/ Volume Day

Tonight, squats 3 x 5 x 135, bench press 5 x 5 x 95, deads 2 x 3 x 175. Pounding protein today. last night did Spin and my friends class, tomorrow climbing with the little one. Will update after training.

Bench press was a crash and burn but squats and deads were fine. 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 5 x 125, 3 x 5 x 135, 1 x 4 x 135, 1 x 1 x 135. I made the three sets of five, was going to go down via 4,3,2,1 but tired out. It wasn't like I was exhausted, just over squatting at the time and had done what I planned to do.
Bench pess, 1 x 10 x 45, 1 x 5 x 70, 1 x 5 x 85, 1 x 1 x 95. Deads, 1 x 3 x 135, 1 x 2 x 155, 2 x 3 x 175, 2 x 3 x 155. These felt good, would have been better if I had long pants on as my legs got sweaty towards the end. I did not do any extra assistance work after this, just had a long shower and came home.

Forgot to log the most notable part of yesterday's workout

As I was power-cleaning, parts of the barbell shot out of the side of it and the wide part that was holding the weights on that end suddenly extended outward. This caused a particularly ugly catch on my right shoulder. I picked up the parts and my hand was immediately covered in thick black grease. Oh great. Since I don't trust people there to remember anything, I went to a trainer, told him the story, walked him to the rack where the bar was and followed him to put it away with the greasy piece of barbell in my hand.

At this gym, there are two kinds of barbells, new shiny ones with razor bumps and smooth old bars. Guess which ones I like better? Yep, the older ones. So I grabbed another of the old bars and brought it to my rack, and it wasn't right either. Now, I have to hope and pray that they have the sense to fix and maintain the bars I like, rather than just ditch the old bars cuz the shiny ones are prettier. Oh God.

Also, my unpredictable period started and we are short on both protein and money, so I've put a half-scoop of protein powder in my oatmeal this morning, and my coffee at lunch. My insides feel unpleasant, could be from either or both. Tentative plan is to take 6:15 Spin class and visit my friend's pump class after. Heavy day tomorrow, so taking it easy tonight.

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).

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.

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.

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.

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!)

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.

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.

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.

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.

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.