In Which Blueberries Sticks to the Plan

[Blueberries]

I hate when that happens. I always wait for the bar to be racked when I need to get by someone who is lifting if I can't give them enough space to not worry about them accidentally hitting me because I got too close.

Congrats on your OHP PR and on almost getting your squat back to where it was!

Seriously, give a girl some space!

Thanks! As much as I hate OHP, I have loved switching to triples. I figure once I get to 75 or 80 on triples, I'll go back and try 3x5 at 65 again to see what happens.

he's the coach for my university's olympic weightlifting club (so i hope he knows what he's doing!) -- which is why i'm scared to ask! i am not sure exactly what the deal is with the group, & i think he might be too busy with the team to show me. but he normally makes some time to chat with me (i think he likes a girl being there!) so maybe i'll ask the next time i see him.

you inspired me to try cleans with a broomstick yesterday, though! i just wrote this sad story on my own challenge thread, but basically -- i am not flexible enough to get my arms & wrists bent the right way. any suggestions on things i can do to work on that?

also, what a crazy lady! some people are so oblivious.

Oh, well you'll probably be in good hands, then. Dude, RUN, do not walk, to an available Oly coach.

Hmm... I don't know what to tell you about flexibility. I think mine's not really that great, honestly. I just have to focus on making sure I push my elbows out and up, which seems to have helped over time. Do you do overhead press? That's where it started for me, since I wasn't front squatting or really working much on my cleans. After every rep, I reset and make sure to push my elbows up.

Oh my god! Wow, she deserves to get hit in the head. :coughnaturalselectioncough: Sheesh!

You know what's funny? My ego is absent for everything... except falling down. Seriously. I don't care if I go in and squat 50 lbs next to the dude doing 135 (with good form! gasp!), or do insane mobility and get weird looks.. but the second I wobble my ego is all screaming at me. I don't know why... stupid ego. Go away! I thought I put you in my locker.Sheesh.

Eating more and losing still? I say, eat more! Not whole hog or anything, but ya know, a decent amount

Gah... I know. And then I kept getting nervous anytime I felt like she might come back through. I felt like I had to keep an eye on where she was so I could avoid a repeat. This older guy who was benching behind me saw it happen, and he just shook his head and muttered something about common sense.

You remember when we were all trying negatives of GHRs? I did one rep where I couldn't push back up and basically just landed on my face on the Bosu ball. There was a guy who saw me do it, and somehow I was still able to laugh it off. There was a time in my life where that wouldn't have been the case, but I feel pretty good about laughing at my mistakes at this point.

Eat More, Lift More, Lose More, WIN!

[msuroo]

you inspired me to try cleans with a broomstick yesterday, though! i just wrote this sad story on my own challenge thread, but basically -- i am not flexible enough to get my arms & wrists bent the right way. any suggestions on things i can do to work on that?

Have you tried racking a bar? I've got pretty good wrist flexibility, but I can't rack PVC/broomstick properly - there's just not enough weight there. Check out this article to see what I'm talking about.

Also, definitely take advantage of the weightlifitng coach if available!

[weirdquark]

Seriously, give a girl some space!

Thanks! As much as I hate OHP, I have loved switching to triples. I figure once I get to 75 or 80 on triples, I'll go back and try 3x5 at 65 again to see what happens.

I suspect you'll be pleasantly surprised. I worked my way through 10x3 at 70 and started trying 75; I haven't had any luck at getting more than one set of three at 75 and usually can only manage sets of two reps, but I had been unable to do more than five reps at 65 for months and recently got six, and I hadn't been able to do more than three reps at 70 and just managed to do five reps once and four reps several times. So it definitely improved my OHP.

[sunshower]

Oh, well you'll probably be in good hands, then. Dude, RUN, do not walk, to an available Oly coach.

okay! i will be brave & ask if i see him tonight!

Hmm... I don't know what to tell you about flexibility. I think mine's not really that great, honestly. I just have to focus on making sure I push my elbows out and up, which seems to have helped over time. Do you do overhead press? That's where it started for me, since I wasn't front squatting or really working much on my cleans. After every rep, I reset and make sure to push my elbows up.

i do overhead press, & i'll be doing it tonight -- so i'll make sure to focus on my elbows. thanks!

Have you tried racking a bar? I've got pretty good wrist flexibility, but I can't rack PVC/broomstick properly - there's just not enough weight there. Check out this article to see what I'm talking about.

yeah, i had the same problem with positioning using a 15kg bar. it's probably better with the extra weight, but in order to get my elbows up i have to be choking myself with the bar.

[Blueberries]

Doing a quick drive-by workout update while I've got a second to write it down...

Today's Workout

Squats

45 x 5

45 x 5

65 x 5

95 x 3

115 x 2

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

Calf raises at 167

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

147 x 5

147 x 5

147 x 5

PR! This is what I was working on getting before I got sick!

Bench

45 x 5

45 x 5

50 x 5

60 x 3

70 x 2

92 x 4 <-Spotter 1

92 x 4 <-Spotter 1 was busy, so got spotter 2

92 x 4 <-Spotter 3 offered... got a lot of "It's all you!" and what I'm pretty sure was NOT all me assistance on the last rep

92 x 3 <-Back to Spotter 1

Deadlift

197 x 3

197 x 1

197 x Fail

185 X 1

Plus 1.5 pushups and 1 banded pull-up to demonstrate that I am not, in fact, strong.

[Hermione Gainser]

Pull ups will make anyone feel not strong. I delight in seeing buff bros not able to do them. bwahahaha! It's harder than it looks!

Nice workout!

[weirdquark]

Pull ups will make anyone feel not strong. I delight in seeing buff bros not able to do them. bwahahaha! It's harder than it looks!

Nice workout!

I delight in using the assisted pull-up machine after buff bros and using less assist for my sets of ten than they did for theirs. (They may have been doing some other number -- it's not like I was counting their reps. But they do 'a bunch' and that usually means ten, right?) They probably weigh more than I do, but their relative upper body strength should be better too.

I also delight in using heavier DBs to press overhead than they are for their curls.

[Strawberry Squatcake]

Squat PR!?!?! My squat-lovin' booty gives your booty a high five! That sounds dirty. Not intended to be dirty at all. I REALLY want to search a graphic but am at work... Hmmm. Maybe I don't care? Can't find anything. I'm ont very good at image or gif searchin' so I'm sure there's something out there.

[Blueberries]

Oh good, I think I tweaked my back on that failed deadlift. Ice or heat? ICE OR HEAT??

Pull ups will make anyone feel not strong. I delight in seeing buff bros not able to do them. bwahahaha! It's harder than it looks!

Nice workout!

So so bad. I was wrong, though, I did two. So there's that.

I delight in using the assisted pull-up machine after buff bros and using less assist for my sets of ten than they did for theirs. (They may have been doing some other number -- it's not like I was counting their reps. But they do 'a bunch' and that usually means ten, right?) They probably weigh more than I do, but their relative upper body strength should be better too.

I also delight in using heavier DBs to press overhead than they are for their curls.

I pretty much love doing anything with a heavier weight or better form than a bro. I approve.

Squat PR!?!?! My squat-lovin' booty gives your booty a high five! That sounds dirty. Not intended to be dirty at all. I REALLY want to search a graphic but am at work... Hmmm. Maybe I don't care? Can't find anything. I'm ont very good at image or gif searchin' so I'm sure there's something out there.

Booty five!

[Hermione Gainser]

Hahahaha NPH <3

Ouch! tweaks are no bueno.. I'm inclined to say heat... You could also do ice on/off in 20 minute increments the first 24 hours and then switch to heat if you feel like it's inflamed, but if not.. maybe just heat.

[Blueberries]

So I consulted Dr. Google re: ice or heat, and I have decided that I have terminal cancer.

[Gainsdalf the Whey]

Oh good, I think I tweaked my back on that failed deadlift. Ice or heat? ICE OR HEAT??

I typically don't do ice, it cools down the muscle and doesn't let me stretch it out. I find just keeping movement and doing dynamic stretches helps me most, along with a little lacrosse ball rolling. For lower back ones, side to side twisting while bending at the waist helps me a lot.

[Strawberry Squatcake]

So I consulted Dr. Google re: ice or heat, and I have decided that I have terminal cancer.

I believe squats and fish oil cure cancer. Even the terminal kind.

I can't offer sound advice on the back issue. Squats and fish oil?

I seriously would pop a few more fish oil. Don't ask. I'm weird. Then depending on how much it hurts, I'd only apply ice when laying down (likefor bed), or be sure to always end with heat before moving to avoid it getting too stiff. I always think heat feels better.

[Blueberries]

I typically don't do ice, it cools down the muscle and doesn't let me stretch it out. I find just keeping movement and doing dynamic stretches helps me most, along with a little lacrosse ball rolling. For lower back ones, side to side twisting while bending at the waist helps me a lot.

Ooh, the lacrosse ball is a good idea, too. I need to see if I can figure out where my littlest child stashed mine... I know I saw him playing with it yesterday.

I believe squats and fish oil cure cancer. Even the terminal kind.

I can't offer sound advice on the back issue. Squats and fish oil?

I seriously would pop a few more fish oil. Don't ask. I'm weird. Then depending on how much it hurts, I'd only apply ice when laying down (likefor bed), or be sure to always end with heat before moving to avoid it getting too stiff. I always think heat feels better.

Maybe if I rub the fish oil directly into the skin?

[PrincessHeather]

My back is tweaked right now too. I'll try using fish oil topically if you will!

[Strawberry Squatcake]

My back is tweaked right now too. I'll try using fish oil topically if you will!

My back's on the fritz. I am forcing myself to lay off of heavy squats and DLs. And I have been icing occasionally (mostly just when I was icing my shins I'd alternate with my back). But mostly just doing heat. Stretching when it starts to feel tight. And continuing to move otherwise.

I miss da squats!

[Hermione Gainser]

Generally, I don't ice my back. It's weird... but I don't. You CAN.. but I just don't. I usually do heat, epsom soak, fish oil (of course!), some light stretching and lax ballin'. Rest, easy on the lifts and you should be back to good!

[Blueberries]

The lacrosse ball (under the couch, for those keeping score at home...) seems to have actually helped a lot. I was only feeling it here and there when I'd turn funny, but I haven't felt anything at all since lacrossing-it-up. So good news maybe? Please please please don't let me be actually out of lifting commission.

[weirdquark]

I was in a hotel gym a while back and remember picking up some 35# DBs for lunges or something and there were some dudes there who had picked up 30s to do some kind of arm thing, looked at my 35s and put them back and picked up the 40s. I was like, really? My leg strength makes your arms feel that inadequate that you have to be lifting more than me no matter what exercise I'm doing?

Take care of your back! If it's just soreness sometimes doing the exercise except really light helps work out the kinks but you don't want to make things worse.

[Blueberries]

I was in a hotel gym a while back and remember picking up some 35# DBs for lunges or something and there were some dudes there who had picked up 30s to do some kind of arm thing, looked at my 35s and put them back and picked up the 40s. I was like, really? My leg strength makes your arms feel that inadequate that you have to be lifting more than me no matter what exercise I'm doing?

Take care of your back! If it's just soreness sometimes doing the exercise except really light helps work out the kinks but you don't want to make things worse.

Haha... Ego much?

It's good news for my back, I think. No more weird pain since yesterday, so I'm pretty sure I'm okay. Tomorrow's a power clean day instead of a deadlift day, so that should help.

[Blueberries]

Not so much about the back. I started to realize during my squat warmups this morning that it wasn't 100%, so I went lighter than I had planned and even tried wearing a belt. Now I've got heat on it and may hit the lacrosse ball again (once I can find it.... again) in a little while.

Today's Workout

Squats

45 x 5

45 x 5

65 x 5

95 x 3

125 x 2

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

Calf raises at 170 (had been planning for a 150 working squat weight)

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

135 x 5

135 x 5

135 x 5

OHP

45 x 5

45 x 5

50 x 3

60 x 2

75 x 3

75 x 3

75 x 3

75 x 2 <- Not enough rest before this set. $%*

75 x 3

75 x 1

Power Cleans

65 x more than I should have

Thrusters

My trainer friend was messing around with the bumper plates with me during my cleans and started showing me how to do thrusters. You know what's really hard after you've already done both squats and OHP? Yeah, thrusters.

65 x 3 or 4 sets of 3

(Mostly) Unrelated: Tonight we are doing family portraits*. I look like a completely different person than I did in last year's portraits, so I'm excited about that.

*Family portraits consists of me (former pro) setting everything on my camera the way that I want it and then framing the shot so that my friend can hit the focus button and take the photo. There is a lot of running back and forth involved for me, so fingers crossed that my back is okay.

[PrincessHeather]

Not so much about the back. I started to realize during my squat warmups this morning that it wasn't 100%, so I went lighter than I had planned and even tried wearing a belt. Now I've got heat on it and may hit the lacrosse ball again (once I can find it.... again) in a little while.

Today's Workout

Squats

45 x 5

45 x 5

65 x 5

95 x 3

125 x 2

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

Calf raises at 170 (had been planning for a 150 working squat weight)

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

135 x 5

135 x 5

135 x 5

OHP

45 x 5

45 x 5

50 x 3

60 x 2

75 x 3

75 x 3

75 x 3

75 x 2 <- Not enough rest before this set. $%*

75 x 3

75 x 1

Power Cleans

65 x more than I should have

Thrusters

My trainer friend was messing around with the bumper plates with me during my cleans and started showing me how to do thrusters. You know what's really hard after you've already done both squats and OHP? Yeah, thrusters.

65 x 3 or 4 sets of 3

(Mostly) Unrelated: Tonight we are doing family portraits*. I look like a completely different person than I did in last year's portraits, so I'm excited about that.

*Family portraits consists of me (former pro) setting everything on my camera the way that I want it and then framing the shot so that my friend can hit the focus button and take the photo. There is a lot of running back and forth involved for me, so fingers crossed that my back is okay.

Super nice workout, even if the squat was a little less than you wanted. Keep that back happy, its not worth being out of comission because you were chasing a number

And hooray for new pictures of the new you! You'll have to post one for us to see!

[Hermione Gainser]

Good job taking it light! And I hate when I don't rest enough between sets. It happens.. ah well.

On the plus side, searching for the ball will keep you a little warmed up, right? So that'll make it easier on your back? Maybe? I'm reaching here..

Yay portraits! Keep that core tight during the back and forth! Extra support And I hope you post some pics here

[weirdquark]

Nice workout! And yeah, thrusters on squat+ohp day is fun; doing pretty much the same moved again, hitting everything in slightly different ways.

[Blueberries]

Super nice workout, even if the squat was a little less than you wanted. Keep that back happy, its not worth being out of comission because you were chasing a number

And hooray for new pictures of the new you! You'll have to post one for us to see!

It's hard not to let my ego get in the way sometimes, but I know that I really don't need to do something stupid and end up legitimately hurt. It's dumb, but it's taken me a long time to get to the point where I'm okay with it.

Good job taking it light! And I hate when I don't rest enough between sets. It happens.. ah well.

On the plus side, searching for the ball will keep you a little warmed up, right? So that'll make it easier on your back? Maybe? I'm reaching here..

Yay portraits! Keep that core tight during the back and forth! Extra support And I hope you post some pics here

I'm usually good about resting long enough, but I was getting impatient. I think OHP is hard for me because it's 5 short sets. After that missed set, I went and sat at the trainer desk to chat so I could force myself to take enough time before the last one.

I seriously have no idea where he stashed my ball this time. I've got to come up with a hiding place for it so I can keep it out of reach. It's not like they don't have 4731 other balls to play with... they just want the lacrosse ball because it's mine.

Nice workout! And yeah, thrusters on squat+ohp day is fun; doing pretty much the same moved again, hitting everything in slightly different ways.

It was pretty crazy. I feel like they might go better if I hadn't already done both of those lifts... Fun, though! I can see why people do them, although I confess that in the moment, I did ask if they were designed to be some kind of torture device.