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Post by Lucille on Oct 15, 2010 11:40:02 GMT -5
Thursday, squats, "3" week
Box jumps, 10 pause squats 5x65x2, tried to be explosive on these too
Work sets: 105x3 120x3 135x3 2 singles at 135
single leg, straight leg DL with 45 lb DBs 4x10
Walking lunges with 30 lb DBs 4x 20 steps
Abs Weighted back raise Calves
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Post by Lucille on Oct 16, 2010 15:55:48 GMT -5
Saturday
Tire flips 6x10 alternating with Jump rope 6x200
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Post by Nielsen on Oct 16, 2010 18:15:29 GMT -5
good grief, good job!
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Post by Lucille on Oct 17, 2010 15:39:18 GMT -5
Sunday bench "3" week
Speed sets: 5x65x3
work sets: 90x3 100x3 110x5 I could have gotten six or seven but I forgot to focus on tucking my elbows. (Edit: this is in no way an excuse. It's my own fault not to be focused on what I need to be doing.) Three singles at 110.
Chins: 4x10
Tate press w/30 lb DBs: 14, 16, 15
Face pull from low pulley: 3x60x10
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Post by Lucille on Oct 19, 2010 18:21:27 GMT -5
I have a deadlift day on deck... I pushed a doggone dinosaur of a lawn mower for several hours today and my legs are fried. Great conditioning though!
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Post by Lucille on Oct 22, 2010 13:37:48 GMT -5
Rowing Sledgehammering
Been an exhausting week... I need to sleep.
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Post by Jared Enderton on Oct 24, 2010 11:02:19 GMT -5
I Also feel like I could sleep for like a week straight!!!
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Post by Lucille on Oct 24, 2010 17:26:52 GMT -5
I did sleep 12 hours last night. Got up, went in, trained, went out to eat, now ready to crash again.
Deads "3" week 165x3 190x3 215x3 didn't push it
Conventional 4x155x8 First two sets were snatch grip and then I tired out and had to move in. First time I've ever had a grip fail me on something, my grip is pretty strong. These felt good to do though.
Front squat 4x85x8
Calves Abs Hip rehab Skips, karaokes, for fun
Then went out and ate some steak!
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Post by Nielsen on Oct 24, 2010 18:04:05 GMT -5
Great job Lucy, your form was pretty solid also.
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Post by Lucille on Oct 26, 2010 18:26:39 GMT -5
MP "1" week. I was dragging and really screwed up my numbers (was supposed to be 5,3,1)... whoops. 60x3 70x6 75x3
Pull ups 5, 4x10
CG bench 4x85x10
DB MP, 25lb dbs 2x11, 10, 7
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Post by Lucille on Oct 29, 2010 20:27:21 GMT -5
Ugh. I have had some personal stuff and had trouble sleeping lately and I tend to think along the lines of, if it's not going to be a stellar day and killing the numbers, don't even bother. I have to kick that mindset, just get in and do work. Anyway today I was mowing all morning and was definitely running on empty but still managed to eke out a rep PR. It was a big confidence booster. Small as it was. Just get in and do the work and accept the bad days, Lucy. My standards for perfect days are unrealistic. Sheesh.
Squats "1" week. 115x5 130x3 145x2 I was watching some videos of Paul Carter squatting and he does the Rip thing and looks forward and down to keep a neutral spine. So I thought, OK, that looks legitimate, I'll try it. If I have seen someone doing something it is very easy to pick it up versus just having it explained. (Natural athletes are visual learners!) I felt more proprioceptively aware (does this make sense?) and it helped me push into the belt. The second 145 was the longest grinder I've ever pushed through, I felt like I entered another dimension of time there for a while.
Pause squats 4x85x10
1-leg DB SLDL 3x90x10
Sled drag eh... I dunno, 500 yards or so w/2 plates
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Post by Lucille on Nov 4, 2010 17:41:11 GMT -5
Okay I have not trained in a few days. I know, work around crap... it has sapped my motivation though. Nielsen and I are possibly moving again. He is in Cleveland this weekend checking things out. Prowler today. 30 minutes of sprints w/90 lbs added, on the blacktop. Then I went for a run to remind myself how much I hate running and give the dog some exercise. It turned into a walk rather quickly. From now on I should probably just have cats. LOL. Cool website: mobilitywod.blogspot.com/It gives you a new mobility exercise for each day.
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Post by Lucille on Nov 5, 2010 14:01:45 GMT -5
Bench "1" week
95x5 105x3 120x2
Pause sets 3x85x5
Chins 3x10
Kroc row 3x45x15 each side
close hand push ups... or whatever you callem... emphasis on triceps 3x15
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Post by Nielsen on Nov 5, 2010 16:54:52 GMT -5
Good job on bench Lucy! Way to grind it out~
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Post by Lucille on Nov 11, 2010 14:57:22 GMT -5
MP "5" week 55x5 60x5 65x7
Pull ups oh, sixtyish in varying sets
DB military (25s) 5x10
Tate press (25s) 5x10
High pulley face pull 5x10
Med ball slams 200
Jump rope 900
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