Alanna's Battle Log

[Alanna]

My username comes from the name of the lady knight of Tamora Pierce's Song of the Lioness quartet.

 

MAIN QUEST

• May 2014: Complete my first pull-up --- completed Aug. 28, 2016 (neutral grip)
• August 28, 2014: 2x bodyweight deadlift

[Alanna]

During my last challenge I started the Strong Lifts 5x5 program.  Here's a summary of my progress over the past six weeks:

*the data points for the bent over rows are less frequent because I alternate them with DB rows

[Alanna]

Ok, catching up from this past week:

 

MONDAY

 

Exercise: SL 5x5 Workout A

• squat (5x5): 125 lbs
• bench press (5x5): 85 lbs
• bent over rows (5x5): 65 lbs
• tricep dip negatives (1x5); followed by what I usually call "tricep dip holds (holding bar with arms fully extended and completely supporting weight) (2 x 20 sec)
• core: captain's chair knee raises (2x10)

Food: Usually I don't count, but I'm tracking some in between challenges in order to recalibrate my perception of what a good deficit looks like, and to make sure I'm eating enough protein and such for strength training. My diet is mostly Paleo, which is probably why my carb and fat ratios are atypical.

 

Total cal: 1681

CHO / FAT / PRO: 130 / 81 / 125 g --> 29.7 / 41.7 / 28.6 %

 

Macronutrient percentages were calculated by multiplying carb grams by 4, fat grams by 9, and protein grams by 4 to determine the number of calories contributed by each macronutrient, then dividing each by the total number of calories as calculated by this method.

 

TUESDAY

 

Exercise: 30 min. of yoga/stretching

 

Food

 

Total cal: 1726

CHO / FAT / PRO: 102 / 90 / 150 g --> 22.4 / 44.6 / 33 %

 

WEDNESDAY

 

Exercise: SL 5x5 Workout B

• squat (5x5): 130 lbs
• overhead press: 60 (1x5), 55 (4x5) <--my form was suffering at 60 lbs, so I dropped back down to 55
• deadlift (1x5): 115 lbs
• assisted pull-ups (machine) (2x5): -85 lbs for the first set, -70 lbs for the second. I don't use the machine that often, but occasionally I use it to gauge my progress. A few weeks ago -80 lbs was a struggle.
• pull-up negatives (parallel close grip) (1x5)
• dead hangs (x2): 20 secs, 15 sec
• plank (x1): 1:45 min.

[IronGlider]

Excellent tracking and great progress Alanna ;-)

[Alanna]

Excellent tracking and great progress Alanna ;-)

 

Thanks! Now I have proper starting stats that I can look back at in several weeks (and months...).

 

Ok, more catch-up:

 

THURSDAY (5/29/14)

 

Rest day. No tracking data.

 

FRIDAY (5/30/14)

 

Exercise: SL 5x5 Workout A

• squat (5x5): 135 lbs <-- 45 lb plates!
• bench press (5x5): 85 lbs
• DB rows: 35 lbs
• body weight tricep dip negatives (2x5)
• tricep dip holds (x1): 30 sec
• some core exercises

Food

 

Total cal: 1618

CHO / FAT / PRO: 125 / 85 / 92 g --> 30.6 / 46.8 / 22.5 %

 

SATURDAY (5/31/14)

 

Exercise: rest day

 

Food:

 

Total cal: 1549

CHO / FAT / PRO: 71 / 86 / 134 g --> 17.8 / 48.6 / 33.6 %

 

SUNDAY (6/1/14)

 

Exercise: rest day

 

Food:

 

Total cal: 1540

CHO / FAT / PRO: 105 / 82 / 110 g --> 26.3 / 46.2 / 27.5 %

[Alanna]

MONDAY (6/2/14)

 

Exercise: SL 5x5 Workout B

• squat (5x5): 140 lbs
• OHP (5x5): 60 lbs (+ (1x5) 55 lbs + (1x5) 45 lbs)
• deadlift (5x5): 125 lbs
• pull-up negatives: wide-grip 1x5, parallel close-grip 1x5
• dead hang (x1): 20 sec

I did some extra sets of the overhead press mainly because I was annoyed--I've stalled at 60 lbs. I'm not sure if these extra reps at a light weight help, though--I may need to do fewer reps at a heavier weight to make progress.

 

Food:

Total cal: 1966

CHO / FAT / PRO: 147 / 95 / 144 g

 

 

TUESDAY (6/3/14)

 

Exercise: rest day

 

Food:

Total cal: 1696

CHO / FAT / PRO: 119 / 97 / 118 g

 

 

 

WEDNESDAY (6/4/14)

 

Exercise: SL 5x5 Workout A

• squat: 145 lbs
• bench press: 90 lbs
• bent over rows: 65 lbs
• tricep dip negatives (2x5)
• tricep dip hold, arms full extended (x1): 30 sec
• captain's chair knee raises (2x12)

I was hoping to do 70 lb bent over rows today (since I can do 35 lb DB rows), but no go--if I can't bring the bar all the way to my chest, I don't count it as a rep, and I can't do complete reps with the 70 lbs.  I also barely did the 90 lb bench press, so that weight is definitely going to be repeated--I waited about 2.5-3 min. between sets, and in the later sets I also had to rack the weight for ~15 seconds before doing my last of the five reps.

 

Food:

Total cal: 2112

CHO / FAT / PRO: 186 / 94 / 145 g

 

 

Wednesday weigh-in: 169.6 lbs

 

This is at a different time from my starting weigh-in--I weigh at the gym and just switched from early morning to midday workouts. I'll try to be consistent from now on.

 

 

**************************

 

My calorie intake has gone up the past few days since I've been hungrier after my latest workouts. I'm still figuring out my exact TDEE and I don't have a specific daily target (beyond staying under maintenance), so I'm trusting my body and keeping an eye on my measurements for feedback. 

[Alanna]

THURSDAY

 

Exercise: rest day as far as workouts go, but I had an hour long swing dance lesson (first lesson in almost a year!)

 

Food:

Total cal: 1549

CHO / FAT / PRO: 119 / 68 / 124 g

 

FRIDAY

 

Exercise: SL 5x5 workout B

• squat (5x5): 145 lbs
• overhead press: (2x5) 65 lbs, (3x5) 60 lbs
• deadlift: 130 lbs
• pull-up negatives: 3 (wide-grip), 2 (close parallel grip)
• dead hangs (x2): 30 sec, 20 sec
• plank (x1): 2:00 min.

Food:

Total cal: 1783

CHO / FAT / PRO: 153 / 86 / 115 g

[esmegaia]

Aha! Found you here too

 

Great going on the swing lesson. How did it feel?

[Alanna]

Hey! I've been neglecting this log since the new challenge started--I'll probably just update it occassionally (or post summary graphics/stats at the end) since I'm not going to track much outside of my challenge goals.

Did you see Steve's new post about "do something you suck at"? Bal is going to fulfill that requirement for me for this challenge .  It was fun, though, and I will get better!

[esmegaia]

I had to go hunt down what Bal was - wow that looks like a toe-stomping special for people like me! How do you keep from stepping on each other?! Looks like great fun though I've only done a couple of ballroom  lessons with my better half some years ago, but we're both tall; we lapped the class while learning quickstep! 

 

Much more up my street is Bellydancing, which I did for a number of years. That is on my list of things to get back to, and I can find a number of options that I suck at there For this challenge, it'll simply be push ups on the BBWW Knees to start. If I ever complete a push up, it will be a first.

[Alanna]

I had to go hunt down what Bal was - wow that looks like a toe-stomping special for people like me! How do you keep from stepping on each other?! Looks like great fun though I've only done a couple of ballroom  lessons with my better half some years ago, but we're both tall; we lapped the class while learning quickstep! 

 

Much more up my street is Bellydancing, which I did for a number of years. That is on my list of things to get back to, and I can find a number of options that I suck at there For this challenge, it'll simply be push ups on the BBWW Knees to start. If I ever complete a push up, it will be a first.

 

Check out the video I posted in my challenge!  Not stepping on my partner is actually my main goal at the moment XD.

 

I've heard bellydancing is quite a workout!  Maybe that can be one of your goals in a future challenge? 

 

For push-ups, another great starting point are incline push-ups against a counter-top or raised surface--as you improve, you can move to lower and lower raised surfaces until you are doing full push-ups on the ground.  I'm sure you'll be surprised by your progress over the next several weeks .

[IronGlider]

Wow to that! All I can say is...

 

 

but seriously, stop being creepy Wayne! Jeez... :-/

[Varelse]

I like how you were tracking your progress with lifts. I have seen that you have stalled... it's very common. For me, it's the hardest exercise on Stronglifts. In fact, I started with 44 lb and I had to low MORE the weight using dumbells because it was impossible to finish the workout. So take it easy.

 

Thank you for writing on my challenge; I'm going to see right now what you've don on yours.

[Alanna]

I like how you were tracking your progress with lifts. I have seen that you have stalled... it's very common. For me, it's the hardest exercise on Stronglifts. In fact, I started with 44 lb and I had to low MORE the weight using dumbells because it was impossible to finish the workout. So take it easy.

 

Thank you for writing on my challenge; I'm going to see right now what you've don on yours.

 

Thanks Varelse!  I need to post an updated graph of my lifts soon. I ended up deloading on OHP because I hurt my shoulder and because I needed to work on the form.

 

I'm going to post a recap in my challenge today or tomorrow, too (right now it's a lot to wade through!).

[Alanna]

Strong Lifts 5x5 progress as of the end of my second challenge:

 

 

The weight for each week is the max weight I could do for all 5x5 reps (working weight was often 5 lbs higher for the upper body lifts).

 

The deload was to work on form and mobility (esp. for squats and OHP) and to rehab pulled upper back muscle and tweaked shoulder.

 

Deadlift reached >body weight!

 

Measurements and weight are ~the same. 

 

 

Mini-challenge for Week of July 21, 2014 (aka, my to-do list):

• Travel-proof my strength training: Put together a body weight workout for the times I'll be without a gym.  Get feedback.  Test it out/try all of the exercises. 
• More mobility: research joint distractions and (if I have the equipment), try them out.
• Finish all week 3 MOOC assignments for the Data Scientist's Toolbox

[Alanna]

And the results:

• "Travel-proof my strength training: Put together a body weight workout for the times I'll be without a gym.  Get feedback.  Test it out/try all of the exercises." Check.  Went to local playgrounds a couple of times last week and did an upper body circuit.  Meant to post the workouts here, but didn't happen.
• "More mobility: research joint distractions and (if I have the equipment), try them out." Still on my to do, but I suspect I need to get stronger bands to do these.
• "Finish all week 3 MOOC assignments for the Data Scientist's Toolbox."  Check, AND did the small week four assignment, too.  Still waiting for feedback, but if everything went well, I just finished my first MOOC.

[Alanna]

Brushing off this battle log for some tracking while traveling. This will be part finishing up my most recent challenge and part inter-challenge mini-challege. Here's the plan:

 

Lifting Plan

• Lift at least 6 times between Dec. 15 and Jan. 3.  If necessary use longer yoga sessions or bodyweight workouts to bring the total number of strength-oriented workouts up to 9.
• After Dec. 15, deload for faster workouts (and since recovery will be compromised)
  • Squat: 80 kg --> 68 kg
  • Deadlift: 92 kg --> 80 kg
  • Bench: 48 kg --> 42 kg
  • OHP: 36 kg --> 30 kg
  • Power cleans: probably 32 kg --> 25 kg, but I'll play this by ear
• Use the deload to work on form:
  • Squat: don’t tip forward coming out of the hole
  • Bench and OHP: keep wrists straight (i.e., don't create moment arms by tilting wrists back)
  • Deadlift: straight bar path when lowering the weight
  • Power cleans: land the bar correctly on my shoulders; right now I land the bar a little low and push it up. I am informed that doing this with heavy weights could break my wrists. Been there, done that, so I need to fix this now.
• Last set will be AMRAP so I have another way of making progress (rep maxes)

Food Plan: be smart about food (i.e., stick to Paleo when possible), but don’t stress about being perfect over the holidays. I also have protein powder, healthy snacks, and access to a kitchen for most of my travels.

 

And one last goal: finally organize all of my mobility resources/references (meant to do this in August!)

 

I'm very much looking forward to the trips, but now that school's over I've completely lost my routine. These goals will keep me on track until the next semester!

[Alanna]

Traveling lifting #1: 12/15 pre-departure, pre-deload session at the home gym: check

 

Traveling lifting #2: 12/18 Starting Strength in shiny gym right down the street from the hotel. They just had one squat rack, but apparently it's slow there over the holidays, so the squat rack was all MINE. Rest periods felt short enough for it to feel like cardio, too...

• squats (high bar): bwx10, 20x5, 40x5, 50x5, 60x5, 67.5x5x2, 67.5x11
• OHP: 20x5, 25x5, 30x5x2, 30x6 (OHP is evil), 27.5x5
• deadlift: 50x5, 60x5, 70x3, 80x7 (DOH for first 5 reps, then switched to mixed grip. I need chalk. "Santa" knows it's on my wish list.)
• pull-up progression (negatives, neutral grip): bwx3x3
• plank: 1:30 min, 1:00 min.

And what's even better than finding a squat rack only a few hundred yards from your front door and lifting while traveling? Lifting for FREE while traveling! This session was on a trial guest pass, and the sales rep said I could come in on the 20th, too, for no charge. (Thank you, lifting gods!)

[Alanna]

It turned out that the session #2 gym wasn't open on the weekends (what's up with that?) and on last-minute notice I wasn't able to find a nearby gym that opened up early enough for me to workout and shower before my checkout time. So, next question: if my train arrives back home at 3:40 pm, would I be able to get to my gym before they stopped admitting people at 4:30 pm? (These holiday and weekend hours are cramping my workouts...)

 

Answer: Of course.

 

Train arrived: 3:40 pm

Walked through my front door: 4:05 pm

Walked back out and started running to the gym: 4:10 pm (I wore my capris underneath my jeans on the train so all I had to do was change shoes. This plan was carefully thought out.)

Realized that I really should incorporate more conditioning into my training: 4:14 pm

Swiped in to the gym: 4:23 pm

Had the squat rack aaaaaall to myself: 4:26 pm

 

Traveling lifting #3: 12/20

• squats (high bar): bwx10, 20x5, 30x5, 40x5, 50x5, 60x3, 70x5x2, 70x6
• bench: 20x5, 30x5, 40x3, 42x5x2, 42x6
• pull-up progression (neutral grip), negatives: bwx1, bw+10kgx3x2, bwx3
• back extensions: bw+10kgx10x2

Power cleans were skipped because I didn't want to rush them. Rest of the workout was another cardio lifting session with short rests, and I started warming up for bench in between my squat working sets. The AMRAP sets were weak as a result, but I'm pretty happy with my squat form (this was sans belt).

 

Gym closed: 5 pm

 

A sane person probably would have just done push-ups and split squats, but I reeeeeeally wanted to do heavy squats today. And this means I can lift again at home on the 22nd before the next round of traveling.

[Alanna]

Traveling lifting #4: 12/22.Home gym, and the squat rack was mine again . I could get used to these deserted weight rooms...

• brief pull-up test (assisted pull-ups, neutral grip): bw-32x3, bw-22.5x2, bw-13.5x1, bw-4.5x1 (chin may not have quiiiite reached above the invisible "bar")
• squats (high bar): bwx10, 20x5, 40x5, 55x3, 65x3, 72x5x2, 72x6 (or was it 7? I'm not used to counting past 5)
• OHP: 20x5, 25x5, 31x5x2, 31x6
• deadlift: 50x5, 70x3, 82.5x7 (4 DOH, 3 MG)
• barbell leg raises: holding 20 kg, x10x2

The deload was a good idea--I am tired. I can't imagine doing 10 kg more on the lower body lifts right now.

 

Also, had a small deadlift form breakthrough today. As I mentioned earlier, I've been working on lowering the bar in a straight line. Today was the first day the new movement clicked--I was able to confidently lower the bar without worrying about bashing my knees in the process.

[Virago]

Just popping in to say that the Alanna books are awesome! And as someone new to the forums, I'm super impressed to see all your consistent tracking/posts here. I think I might need to do this too. Keep being awesome!

[Alanna]

Just popping in to say that the Alanna books are awesome! And as someone new to the forums, I'm super impressed to see all your consistent tracking/posts here. I think I might need to do this too. Keep being awesome!

 

I'm always glad to meet another Tamora Pierce fan . And thank you! My battle log has been a good way for me to stay on track when there are larger gaps between challenges. Best of luck with your own challenges and quests!

 

------------------------

 

Traveling substitute workout #1: 12/24/14 yoga + a few sets of push-ups and Bulgarian split squats (superset)

 

Traveling lifting #5: 12/26, new gym #2.

• squats (high bar): bwx10, 20x5, 40x5, 50x3, 60x3, 70x2, 75x5x2, 75x6
• bench: 20x5, 30x5, 40x3, 45x5x3
• hang cleans: 20x3x2
• deadlift: 50x5, 70x3, 80x2, 85x8 (MG)

The lifts are feeling very doable again thanks to a decent amount of sleep, food, and mobility work. Squats are feeling good sans belt. I also got to use my new chalk today (early b-day present), which really helped with the AMRAP deadlift set.

 

Followed by 2k of rowing (damper setting: 3) (10:01 min.)  The friend I'm staying with used to row regularly, so I asked her to teach me how to use a rowing erg... part of my plan for re-incorporating some conditioning into my workouts.

[Alanna]

Traveling lifting #6: 12/28. New city = new gym #3.

• front squats: bwx10, 20x5, 30x5, 40x5, 50x5x2, 50x8
• OHP: 20x5, 25x5, 30x5, 32.5x5x3, 30x5x2
• deadlift: 50x5, 60x3, 70x3, 80x2, 87.5x7

+ rowing: 500 m warm-up, 2k (damper: 5) in 9:46 min., 500 m cool down

[Alanna]

Traveling lifting #7: 12/31 in gym #3 again

• hang cleans (finally): 20x3x3, 25x3x5
• squats (HB): 20x5, 40x5, 50x3, 60x3, 70x2, 77.5x5x3
• bench: 20x5, 30x5, 40x3, 45x6x3
• BB leg raise: 20kgx10x2

+ rowing:

• 500m warm-up
• 500m: 2:12
• 1 min. rest
• 500m: 2:19
• 500m cool-down

I had enough time for ~3 min. rest sets for squats and bench. Both are feeling good. I can't microload in this gym and didn't want to jump up to 47.5 yet (my pre-deload weight was 48 kg), so I increased the difficulty by increasing the number of reps instead.

 

500m rowing intervals are evil. I was feeling a bit queasy from lack of sleep, so I called it quits after two.

[Alanna]

Back home! Sooooo glad I can cook for myself again. Traveling was fun, but I've had enough of eating out.

 

Unfortunately, though, my uni's gym is closed until tomorrow (boooo) so that brings me to...

 

Traveling lifting #8: 1/2/1415 (first workout of the new year!), new gym #4 (same chain as gym #3)

• squats (high bar): bwx10, 20x5, 40x5, 50x3, 60x3, 70x3, 80x5x3 (+ belt)
• OHP: 20x5, 25x4, 27.5x2, 30x4, 32.5x2, 35x3x5 (warm-up sets are a little wonky because I can't add and thought I had a different weight on the bar)
• deadlift: 60x5, 75x3, 85x2, 90x5 or 6 (yeah, I can't count)
• plank: 1:30 min.

No rowing today, although I got a decent walk in (3.5 miles round trip to the gym)