Olivia Benson's Battle Log

[Olivia Benson]

Upper Body

Limited range of motion pull ups 1, 1, 1

Negative pull ups 5, 5, 5

inverted rows (bent legs) 12, 12, 12 

push ups 5, 5, 5

full hang 60s, 30s 

halfway up hang 8s

wall handstand 45s, 35s

elbow plank 60s

side elbow plank 30s, 30s

 

Goal for next time: replicate and 15s halfway hang, +1 set wall handstand

[Olivia Benson]

Didn't finish the workout yesterday, felt fried, but I made improvements to my pistol form. No more holding of the foot for me.

 

Lower Body

Negative Pistol Squat 2, 2, 2

Halfway down Pistol hold 10s

Bulgarian Squats 10, 10 (felt really difficult)

Hanging knee raises 10, 10

Squat with pulses feet turned out 30, 30

1 legged calf raises 25 

 

Goal: add 2 sets to calf, 1 set to knee raises, 1 set to squat pulses, add wall handstand

[Olivia Benson]

Upper Body

Ltd. ROM Pull-ups 1K, 1F, 1, 1K, 1

Ltd. ROM Chin-ups 1, 1F, 1F, 1

Person assisted full hang pull-up 2, 2

Neg. Pull-ups 5, 5, 5

Inverted rows (Bent knees) 14, 12, 12

full hang 40s, 30s

halfway up hang 10s, 10s, 10s

wall handstand 60s, 30s

elbow plank 90s

side elbow plank 30s/30s

Push-ups 5

Straight arm plank 30s

 

I really pushed my arms today. My goal for next time is to try to replicate but with shorter breaks in-between sets, and to not jump between pull-ups and chin-ups, but to finish out pull-ups first. 

[Guzzi]

Way to kill that workout girl! That's fantastic

Well, it's a door frame pull-up bar, so it's close to the ground and easy to jump above.

How do you get above the bar to do negatives? Are you working on grip strength?

Check out this blog post: http://breakingmuscle.com/strength-conditioning/proof-pull-10-tools-getting-better-pull-ups

This woman sounds like she tried and tested a lot of methods before finding her path to the pull-up.

I think the negatives have been crucial to strength building, but the band assisted pull-ups are pretty valuable too. I think using the band helped me make the mind body connection. My hokey theory is that it awakened some muscles, created neural pathways, and helped me realize by going through the motions (in a still very challenging way) what I need to do to get up.

I think you're right about the banded pull-ups. I find it really good to have a play with them every now and then and I think it helps. Unfortunately I don't have anywhere at home that I can put a pull up bar. Not even a doorway, so I can't practice at home.

I'm ok with it just now coz I'm focusing on running for a bit, want to do my first 5K next month. Once I've got that under my belt, I'll re-assess and think about my priorities again.

And thanks for the link. I'll check that out.

[Olivia Benson]

MIXED BW

Ltd. ROM Pull-ups 1, 1, 1, 1, 1, 1, 1F

Negative Pistol Squat 5/5/5

1 legged calf raises 25/25/25 

Bulgarian Squats 10/10/10

Hanging knee raises 15, 15, 15 

Wall Sit 2 mins

Inverted rows 5, 4

 

Goal: +1 set to inverted rows, work on pull-ups from full hang, +plank

[Guzzi]

You joining in on the 6 week challenge missus? Can you send me a link if you do, it's a total PITA to find stuff like that when I can only get online on my phone

[Olivia Benson]

From 3 days ago:

 

MIXED

Pull-up (full hang) 1F, 1F (made it halfway up), 1F (made it 1/4 way up), 1F  

Ltd. ROM Pull-ups 1, 1, 1, 1, 1, 1, 

1 legged calf raises 25/25/25

Negative Pistol Squat 6/5/5

Hanging knee raises 15, 16, 15 

Bulgarian Squats 10/10/10

Inverted rows 5, 5, 5

Wall Sit 2 mins

 

Goal: sgl. calf raise in passé

[Olivia Benson]

You joining in on the 6 week challenge missus? Can you send me a link if you do, it's a total PITA to find stuff like that when I can only get online on my phone

Yes I think so. Still trying to figure out the where and what.

[Olivia Benson]

MIXED

Pull-up (full hang) 1F, 1F (made it 1/4 way up) felt REALLY hard today

Ltd. ROM Pull-ups 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 

Negative Pistol Squat 6/6/6

1 legged calf raises (in passé) 18/25/25

Bulgarian Squats 10/10/10

Inverted rows 5, 5, 5

Hanging knee raises 15, 15, 15 

Wall Sit 90s

GOAL: multiple reps in a set of ltd ROM pull-ups

[Olivia Benson]

I'm doing my first challenge!!

 

http://rebellion.nerdfitness.com/index.php?/topic/47200-olivia-benson-must-pull-up/

[Olivia Benson]

my 11 month old thinks my negative pistols are hilarious!

[Olivia Benson]

I loooove looking at photos of female athletes for inspiration, but too often I see pics that are intentionally sexy and it BUMS me out so hard you guys. I'm a woman. I want to be strong. I want to be sexy. But I don't want my strength goals to be sexualized. 

 

I'm not the sexy police, but...

 

NOOOOOOO!!

 

 

So from time to time I'm going to post pics of women I find inspiring. And you can bet it's because they're strong, not (just) sexy.

 

YEEEES!!

[Guzzi]

Oh Hell yeeeeaaahhh!

[Olivia Benson]

I'm struggling today. I feel generally discouraged. I'm stressed about our move. I'm tired and weepy.

[Guzzi]

*hugs*

[Olivia Benson]

Ok we've been moved in for a couple months and life is finally starting to normalize. It's time to get back to a routine! I've been taking a ballet class once a week since July, and now I want to recommit to my strength training 3x week.

 

I lost some ground after not working out regularly. I gained some weight too. I'd like to get my pull-up back, be able to do 3 sets of 10 pushups, and lose 7 lbs isn (I haven't taken measurements, but when I do I'll think more in terms of BF %).

[Olivia Benson]

BW Routine

 

3 Sets circuit style:

 

5 Push-ups

30 squats

5 negative pull-ups

60 second plank

30 good mornings