Tuesday, July 31, 2012
The plan
Monday, July 30, 2012
Pretty good night
Healthy food does help
Saturday, July 28, 2012
Light but painful
Friday, July 27, 2012
Skipping light day was a bad idea.
Thursday, July 26, 2012
What a difference
Wednesday, July 25, 2012
bizarre horrifying dreams
Tuesday, July 24, 2012
Hope to find out what the prognosis is today
Monday, July 23, 2012
At the emergency room
It appears that my response to stress is to eat junky foods. Ramen noodles with cheese and chocolate frozen dairy product (chocolate oreo cookie ice cream) and a nap later, I feel salty, bloated and a little shaky. Even the dog looks depressed! My man sounds like he is doing good so that is the most important thing. I'm going to take this cute little dog for a walk and then to a Spinning class to burn off some carbs. then make chicken soup.Rereading this it looks like I took the dog to Spin class, that would be a hoot. Unfortunately he has been spending a lot of time in his crate while I try to do things and go back and forth to the hospital.
Friday, July 20, 2012
Light/ technical day
On the interstate driving home from the gym i felt like I could drift off to sleep right there. Scary stuff. I made it home with no incidents. Of course the cat sits directly down on my workout log that should be tranferred here now.
Ok, log retrieved from cat's butt. I warmed up with 12 air squats, 1 x 8 x 45 front squats, 10 push-ups, 1 x 8 x 55 front squat, 10 push-ups, 1 x 8 x 55 front squats, 10 push-ups. These were miserable, maybe the heat is getting to me. 3 x 8 x 45 overhead squats alternated with 3 x 8 x 45 overhead presses. Overhead squats are still awkward as hell too but i didn't drop any, just had to stop for a sec and concentrate mid-set. Power cleans 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 75, 1 x 2 x 75 crappy set. 1 x 5 x 65 full clean and jerk. Romanian deadlifts 1 x 5 x 95, 3 x 5 x 105, really need to focus on keeping my back tight all the way down the sides on these. Repeat weight next time. Back squats 5 x 5 x 95, too easy even to wrap up light day, doing 5 x 5 x 115 next time. After this, my arms were so tired I could barely hold them up to wash my hair.
Next heavy day will be Monday, squats 3 x 3 x 145 Don't Be Scared! Bench press 5 x 5 x 85, Deads hmm, I think 2 x 3 x 170 need to check that.
Thursday, July 19, 2012
3am, wide-awake and calculating how much protein I had yesterday
Friday or Saturday will be a light/ technical day. It kicked my butt last time and helped my heavy lifts so I'm keeping it in. This time I'm adding weight to the front squats, so they will be Front squat 1 x 8 x 45, 10 push-ups, FS 1 x 8 x 55, 10 push-ups, FS 1 x 8 x 55, 10 push-ups. Not ready to add weight to overhead squats yet, 1 x 8 x 45 OHS, 1 x 8 x 45 press and so on for three sets, power cleans 1 x 5 x 45, 2 x 3 x 65, 1 x 3 x 75, 2 x 3 x 80. Romanian deadlifts, 1 x 5 x 95, 2 x 5 x 100. Next heavy day, squat 3 x 3 x 145, bench 5 x 5 x 85 (throwing volume in), deadlift 1 x 3 x 135, 1 x 1 x 160, 2 x 3 x 170, 1 x 5 x 145.
Wednesday, July 18, 2012
Spoke too soon yesterday
Tuesday, July 17, 2012
6am the day after
Sleep is always fitful after a lifting night and last night was no exception. I had to handle the dog by myself yesterday, which meant that he had to be in his crate for the time I was at the gym, and then go right back in an hour and a half later for the night. So my restless dreams revolved around my poor little dog having to go to the bathroom and being uncomfortable because he didn't want to pee in his crate. This resulted in my breaking his schedule and letting him out an hour earlier than usual in the morning due to the guilt. How do parents of humans ever do it?
The next lifting session goals are squats 3 x 3 x 140, bench press 5 x 3 x 95, deadlifts 1 x 3 x 165.
Monday, July 16, 2012
Light day, fried shoulders
Saturday, July 14, 2012
Saturday lifts
Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 3 x 85, 1 x 3 x 95, 2 x 2 x 100, 1 x 3 x 95, not feeling the bench press today. Deadlifts 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, could tell my grip is still somewhat wrecked from climbing Thursday. Alternated 3 x 8 x 45 barbell curls with 3 x 8 x 45 overhead presses and done. Light day Monday, other squat variations, power cleans, etc.
Friday, July 13, 2012
Great time climbing yesterday, claw-like hands today
Thursday, July 12, 2012
Update!
Wednesday, July 11, 2012
Back feels sort of better today
Tuesday, July 10, 2012
Another back issue and trying not to be depressed about it
I started with squats, ready to smash personal records and get strong. Instead, this happened: 1 x 12 x air, 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 95, 1 x 3 x 115, 1 x 3 x 125, 1 x 3 x 135, 3 x 2 x 140, 1 x 1 x 135- horrible side of the spine crunch right here. I thought I had tightened up my back properly but it seems not. Still not right three hours later, there was supposed to be 2 sets of 3 at 135. I do not know what to do at this point.
Bench press 1 x 10 x 45, 1 x 5 x 65, 1 x 5 x 85, 2 x 3 x 100, not bad the third rep of both sets were super slow. 3 x 3 x 95. Well at least bench presses are going okay.
One set of 15 very slow controlled back extensions. I hoped they would fix me, no such luck.
Cautious deadlifts 3 x 3 x 135, then hang clean and ohp press 1 x 8 x 45, 3 x 6 x 55. Home, back still isn't right. I may have to go super slow on progression of squats from now on.
Saturday, July 7, 2012
Saturday
At this point I'll be warmed up enough for anything, so I can go to heavy singles on the squat to see where that will take me, and then do the same with bench press. Finish w power cleans, and lat pull downs.
So here is what happened, warm-ups 2 x 10 x air squats. Front squats 2 x 8 x 45, 1 x 10 x 45 alternated with three sets of ten push-ups. Overhead squats 3 x 8 x 45 alternated with 3 x 8 x 45 presses. Max test for squat, 1 x 3 x 65, 1 x 3 x 95, 1 x 2 x 115, 1 x 2 x 125, 1 x 2 x 135, 1 x 1 x 140, 1 x 1 x 145, 1 x 1 x 150 whoot! 1x2x135.
All the benches were full so did some power cleans, 2 x 5 x 45, 2 x 3 x 65, 2 x 3 x 70.
Bench press 1 x 5 x 45, 1 x 3 x 65, 1 x 2 x 85, 1 x 1 x 95, 1 x 1 x 100, 2 x 1 x 105- new PR here too. Very happy about the lifts. Unfortunately my random period is crazy heavy so couldn't do as much shopping and normal activity. My blood pressure at a kiosk was 106/66 so we came home to let me relax and have a chocolate milkshake.
Friday, July 6, 2012
I'm Baa-ack
Bench press 1 x 8 x 45, 1 x 5 x 65, 1 x 3 x 85, 3 x 3 x 95.
Deadlifts, 1 x 3 x 135, 1 x 3 x 150, 1 x 3 x 165. All good. This happened even though I wasn't fully recovered from the 4th of July partying and my period randomly started so god knows what kind of hormonal stuff is going on. I had some orange juice and a big steak for dinner, went out with a friend as the designated driver (read: only drank water)and had a good time. Ready to rest and recover today. Now that I'm lifting decent weights again I can incorporate the light day in the middle of the week with front and overhead squats, sets of push-ups, and power cleans and overhead press. I'm probably not going to add in snatches, they were hard on my shoulders even light. I think that, for me, a snatch needs to be individually coached.
Monday, July 2, 2012
Volume day
Squats: 1 x 12 x air, 1 x 10 x bar, 1 x 5 x 65, 1 x 5 x 95, 2 x 3 x 115, 1 x 3 x 125, 5 x 2 x 135, kept wussing out on the third rep, 3 x 3 x 125, 1 x 5 x 115. Back was okay, just a little soreness at the end, no sharp or tweaking pain.
Bench press: 1 x 12 x 45, 1 x 5 x 65, 5 x 5 x 85, 3 x 3 x 90. Deadlifts 1 x 3 x 135, 1 x 3 x 145, 1 x 3 x 155, 3 x 1 x 165. BBC 3 x 8 x 45 alternated with overhead press 3 x 8 x 45. Done.