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Hermione Gainser

Hermione Gainser and the Quads of Fire

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Thanks for the explanation, jdanger! And Hermione, thanks for letting me hijack your thread with programming questions (I ended up posting something along the same lines in the Training Yard, too) :). And I can see how sets of three are easier psychologically... esp. for the dreaded OHP. Since my progress on that particular lift is stalling, I'll try switching it over to triples. Deadlifts, on the other hand, have some more progression left at 1x5 :).

 

Threadjacks are always welcome in my thread!

 

But OHP. Ah OHP.  I don't actually aim for sets of 3 on that (though sometimes that's all I get).  I find that OHP responds better to volume (another Jdang suggestion obvs) so my current aim for OHP is 4-6x6.  But it's a cluster so sometimes all I'm getting is 3.

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Threadjacks are always welcome in my thread!

 

But OHP. Ah OHP.  I don't actually aim for sets of 3 on that (though sometimes that's all I get).  I find that OHP responds better to volume (another Jdang suggestion obvs) so my current aim for OHP is 4-6x6.  But it's a cluster so sometimes all I'm getting is 3.

 

Yeah. That OHP. Monday I switched over from 3x5 to 5x3 simply because sets of 5 weren't happening... and at least the total volume is the same. Lately I've been throwing two or three back-off sets at it, too. We'll see if the linear progression picks back up with the different rep scheme.

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Met conned last night:

 

6 rounds of

 

15 air squats

10 med ball slams (@20 lbs)

5 push ups

 

Surprisingly difficult.  Can only improve from here!

 

Then, because I had a sh*tty day at work I got some gloves and wraps and went bonkers on a heavy bag for about 20 minutes. Very effective. I maintain that Tool's Aenima is one of the best workout songs ever.  It fuels lift PRs, it fuels mega punching awesomeness.  It is the best.

 

Stayed an extra 20 minutes or so to hit up some more mobility. Go me and muh bad mobilizing self.

 

Really sad news: my gym said they're getting rid of the good squat rack.  WTAF.  I spoke to the gym manager and some other people imploring them to keep it.  Don't want to deal with that.  Must try to let that go until it happens and I have to deal with. hashtag anxious people problems.

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OHP is definitely a volume friend. It's one of those "Oh I have a few more reps left! ... no I don't"  lifts. Anecdotally, I've found pulling 5-10 off the bar after you fail and then holding that weight at the lockout for 20-30 seconds also helps.

 

Nice work HG :)

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Really sad news: my gym said they're getting rid of the good squat rack.  WTAF.  I spoke to the gym manager and some other people imploring them to keep it.  Don't want to deal with that.  Must try to let that go until it happens and I have to deal with. hashtag anxious people problems.

Does it need to find a new home??  Offer to adopt it?

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Does it need to find a new home??  Offer to adopt it?

 

Actually yes! They're going to sell it.  And I want it. Bad. But I don't think it would work well in our second floor apartment. I imagine it falling through the ceiling... hahaha

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On Wednesdays we squat (while wearing pink).  My travel plans changed last night and I was sad because it meant i couldn't lift today. THEN they changed again and it worked out that I could. Huzzah! 

 

11/26/14

 

squat: 

bwx5

65x4

80x2

90x3

90x3

90x3

90x3

90x3

90x3

90x3

90x3

90x3

90x3

Notes: Hell yeah! Squats are really coming along. Weight was easy, depth and form much improved. Rest time between 2-3 minutes. Closer to 215 and 230. 

 

Bench: 

95x3

105x1

110x3

110x3

110x3

110x3

110x3

110x3

Notes: Pink and fluffy, bitches. That was my mantra. It's effective. Weight was heavy but doable. Could have done at least one more set but I like the reps in the tank idea. Also, damn this is turning into a long ass workout. 

 

Step up: 

15x8

15x8

15x8

Extension:

30x8

30x8

30x8

Notes: Super set. Step up weight is in each hand. Used lower plyo box and a tip from t-nation on making sure to focus on working quad and not push off other leg. 

 

Waiter Carry: 

15x60 steps right

15x60 steps left

15x50 steps both

15x50 steps right

15x60 steps left

 

Notes: The last two weeks I've done a metcon type thing between Monday and Wednesday's lift and both Wednesday lifts were easier. I was less stiff, didn't need to spend as much time mobilizing, and warmed up faster.  I did not notice this improvement when I was doing trail runs or kick boxing on they day between lifts.  Metcons stay, me thinks. 

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Really sad news: my gym said they're getting rid of the good squat rack.  WTAF.  I spoke to the gym manager and some other people imploring them to keep it.  Don't want to deal with that.  Must try to let that go until it happens and I have to deal with. hashtag anxious people problems.

 

You have my empathy... you saw how anxious I was last challenge about the one squat rack at my gym. Losing your favorite squat rack would be very sad. Good luck with petitioning the manager. Any chance you can recruit other lifters to your case?

 

OHP is definitely a volume friend. It's one of those "Oh I have a few more reps left! ... no I don't"  lifts. Anecdotally, I've found pulling 5-10 off the bar after you fail and then holding that weight at the lockout for 20-30 seconds also helps.

 

Adding this to my OHP arsenal--thanks!

 

Actually yes! They're going to sell it.  And I want it. Bad. But I don't think it would work well in our second floor apartment. I imagine it falling through the ceiling... hahaha

 

"My security deposit wasn't returned because a squat rack fell through the floor" might be a first...

 

Notes: Pink and fluffy, bitches. That was my mantra. It's effective. Weight was heavy but doable. Could have done at least one more set but I like the reps in the tank idea. Also, damn this is turning into a long ass workout. 

 

 After counting up your squat sets and looking at your rest time, I was wondering how long you were at the gym. Anything for squats, though, right? Especially Wednesday squats :D. I'm glad they're going well!

 

Notes: The last two weeks I've done a metcon type thing between Monday and Wednesday's lift and both Wednesday lifts were easier. I was less stiff, didn't need to spend as much time mobilizing, and warmed up faster.  I did not notice this improvement when I was doing trail runs or kick boxing on they day between lifts.  Metcons stay, me thinks. 

 

I'll have to look into these metcons--I think one of my goals for next challenge will be to start incorporating conditioning back into my schedule. And increased mobility is always a win.

 

Anyway, looks like things are going great at your end--keep killing this challenge :).

 

dogkour.gif

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You have my empathy... you saw how anxious I was last challenge about the one squat rack at my gym. Losing your favorite squat rack would be very sad. Good luck with petitioning the manager. Any chance you can recruit other lifters to your case?

 

Thanks!   Hopefully, they've heard what I have to say.  Both people who seem to be most involved in this definitely had some "Ohhhhhh" moments when I plead my case. So maybe they'll rethink. Maybe. I hope.

 

I did find a "gym" nearby that opened March 2014, which is when I switched to this gym (and hence why I never saw it).  The thing is it's a little more.... one on one type thing?  But, it looks badass.  So I emailed the guy and I'm hoping he doesn't charge as much as I suspect he charges because that would be awesome.

 

 

"My security deposit wasn't returned because a squat rack fell through the floor" might be a first...

 

 

I am a trend setter* ....

 

*blatant lie

 

 

After counting up your squat sets and looking at your rest time, I was wondering how long you were at the gym. Anything for squats, though, right? Especially Wednesday squats :D. I'm glad they're going well!

 

I'll have to look into these metcons--I think one of my goals for next challenge will be to start incorporating conditioning back into my schedule. And increased mobility is always a win.

 

 

 

dogkour.gif

 

Yeah, my "heavy" day is always the longest. Between squats and bench... oy.  Rest is a big part of why I'm in the gym so long.  I think I need to re arrange some things again.  I had a good superset all the things groove going on my other days, but not so much now. Anyhow. Rambling.

 

Yes! That's exactly why I started doing them.  I like having a decent cardio base and wanted a little more conditioning. But the increased mobility part of it came as a surprise.

 

Parkour Dog parkours!

 

You're rocking it. Good squat progress. Happy T-giving. That is all.

 

athankya!

 

*****

Thanksgiving: I ate all the things. It was wonderful.  Boyf's family is fun and they can cook.  I may never go to another holiday with my own family again...

 

11/28/14

 

Deadlift:

150x3

170x2

185x1

190x5

190x5

190x5

Notes: I thought I was feeling weak when I went in.  Said I'd do 1 set at 190 but it felt so good I went for it.  Sweet.

 

OHP:

65x5

72.5x1

77.5x1

82.5x1

85xF

75x3

75x3

75x3

65x6

Notes: Decided it had been a while since I went for a heavy single on OHP.  Not overly pleased with my teeny tiny bit of progress given how much more I weigh since my last attempt. Bah.

 

RDL:

110x8

110x6

110x6

DB bench:

30x10

30x10

30x10

Notes: Now I'm feeling weak. Superset.

 

Notes: Phoned in workout, but pretty decent given I wasn't feeling it. Super pissed I forgot to do FS before deadlifts.  There was no way they were happening after deadlifts.

 

Mobility: Staying up on it.

 

Punch the clock: Yup.  And go me.

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So, let's see if I can explain this accurately.....

 

Do this:

480_1.jpg

(sorry, it's so big!)

 

Take the front foot (or basically whichever ankle you're not mobilizing) and hook your foot behind your knee.  Bend your knee (making sure not to do the valgus collapse thing) and put all your weight on it.  While doing that, make sure you're pushing your heel towards the ground. 

 

you can post my video if you want. i don't mind if nerds see it. :)

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you can post my video if you want. i don't mind if nerds see it. :)

 

you are a kind and benevolent Nightlight <3

 

Nice job phoning in that workout. OK, I don't actually think you phoned it in. But I knew I'd get some gifs I'd never used before. So I pounced. 

 

Dog-Talking-on-Phone.gif

 

Ha! Well played gif!

 

***

Speaking of phoning it in: 

 

12/1/14

 

Squat:

bwx3

65x3

75x10

75x10

75x6

Notes: Craptacular. Mobility was junk (I guess I didn't do very well with post Job 2 mobility work), I had a big ol' headache and was uber ragey (legit almost killed the CFers). 

 

Banded pull up:

3

Banded chin up:

3

Notes: Ouch. Something is super janky in my shoulder still and these just aren't working. Live to fight another day. No pull up work right now.

 

BSS:

15x8

15x8

15x8

Chest supported row:

35x10

35x9

35x8

Notes: Weight in each hand. Row kept light so as to not aggravate shoulder

 

Bench dips:

12

10

10

 

WRKT:

12x8

 

Notes: Headache was out of control.  Rage was out of control.  Called it a day.

 

Mobility: did a little before left. Mostly on my shoulder.

 

12/2/14

 

20 Minute AMRAP

 

20 Box jumps

20 Sledgehammer swings

10 Tire flips

5 Push ups

 

Did 4.5 rounds? Or 5.5? I think 4.5.

 

Mobility: Did some hip/psoas and shoulder stuff.

 

Punch the clock: Did not want to go, but went anyway.  Slightly less ragey today.

 

Also do not feel like going to the gym tonight. But I will. because duh.

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sorry to hear about the headachey-ness, hope it's better today.

 

Also do not feel like going to the gym tonight. But I will. because duh.

 

hell yeah, you rock! whenever I feel like this, I always feel 10x better once i'm actually at the gym. get'er done!

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sorry to hear about the headachey-ness, hope it's better today.

 

 

hell yeah, you rock! whenever I feel like this, I always feel 10x better once i'm actually at the gym. get'er done!

 

Exactly!  Mega cliche incoming:

il_340x270.545013477_czt7.jpg

 

It's true. 

 

So, speaking of pics (we were, weren't we?)  I came across this article and thought, "Ha. I doubt there's anything good out there. I'll try it anyway."  I was delightfully mistaken.

 

Behold!

 

hey-laura-happy-birthday.jpg

 

urkle-from-tv-show.jpg

 

leave-la-seorita-laura-alone.jpg

 

brace-yourself-laura.jpg

 

93f470f79a0d9afc25a6350ef09885c3cab62958

 

And my favorite. Succinct!

laura.jpg

 

There are a lot of non english Laura memes out there....

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nice!! none of the ones i found actually said my name... well, except one that's not allowing me to even post it here. it's the 'all the things!' guy saying "im courtnie and im addicted to porn"

 

so. yep.

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Sorry that the Dec. 1 workout was meh... it sucks that your shoulder was ouchy so you couldn't channel your Crossfitter-induced rage into the lifts. Nice job staying injury-free, though :).

 

And T-Rex is jealous of your OHP.

 

Trex%20opener_0.JPG

 

 

 

 


So, speaking of pics (we were, weren't we?)  I came across this article and thought, "Ha. I doubt there's anything good out there. I'll try it anyway."  I was delightfully mistaken.

 

 

Haha, those are great. I gave it a try with my real name and NF name. Not much came up for Alanna, but I did have to laugh that this was the first result:

 

image.jpg

 

Slightly awkward, but nonetheless appropriate (especially since it's Wednesday!).

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Poor T rex!

 

HA! That's an awesome find! Squat Wednesday FTW!

 

****

 

12/3/14

 

Squat:

bwx6

70x3

85x2

95x3

95x3

95x3

95x3

95x3

95x3

95x3

95x3

95x3

95x3

Notes: These felt really good for the most part. I played around with stance some so there were a few that were junky, but over all it went really well.  Weight felt pretty light, too.  Thinking I might up it 10#s next time instead of 5.

 

Bench:

95x3

112.5x3

112.5x3

112.5x3

112.5x3

112.5x3

Step up:

20x8

20x8

20x8

Notes: Superset. Step ups with dbs - weight listed is per hand. Pleased with bench, but stopped short of 6 sets because it would have been to failure and I'm trying not to do that nonsense. 

 

Extension:

25x10

25x10

25x10

Farmer walk:

50x42 steps

50x44 steps

50x40 steps

Notes: Superset.  Decreased weight on extensions because back felt bleh after last week. Went for more reps.

 

Notes: (Main) Problem I'm having this week with my squats is proper glute activation.  It was better this workout than it was last workout but I spent longer doing glute activation pre workout.  I'm finding some single leg squats to a highish box are helping, but I need some new moves to get the glutes awake and firing. 

 

I maintain my Wed workouts are better than Monday in part because of met con stuff on Tuesday.  I need to figure out a way to do something similar before Monday workouts.  Problem: I work all weekend where I'm standing on hard floors and running around. Generally, my legs are pretty toast.  So maybe I should try some yoga or something.. get the blood flowing and mobility in.. Hmm, I like it.  (yup, total stream of consciousness there, sorrynotsorry).

 

Mobility:  I hit my shoulder mobility extra hard and with a few different moves and it's much improved. The thing I love (and kind of hate) about mobility is that I know so many moves that I often think, "ehh, that won't help this issue."  Then I do it, and it helps. 

 

Punch the clock: I did it. I did not want to do it, but I got there and did the work and it was actually pretty enjoyable.

 

Quads! Aiming again this week to do FS on deadlift day BEFORE deadlifts.

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Yay for Wednesday squats!

 

9fed91964db59f42e2919975d3f482d7.jpg

 


Notes: (Main) Problem I'm having this week with my squats is proper glute activation.  It was better this workout than it was last workout but I spent longer doing glute activation pre workout.  I'm finding some single leg squats to a highish box are helping, but I need some new moves to get the glutes awake and firing. 

 

I got most of my glute activation exercises from you, so I won't be much help here :P. However...what type of squats do you currently do? Switching from high bar to low bar (--> greater focus on posterior chain) for several weeks seemed to help me learn how to activate my glutes in the high bar squats. It may just be a personal fluke (coupled with hammering the other glute activation exercises), but if you do high bar squats, perhaps some low bar squats or box squats during your warm-up are worth a shot?

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Yay for Wednesday squats!

 

9fed91964db59f42e2919975d3f482d7.jpg

 

 

I got most of my glute activation exercises from you, so I won't be much help here :tongue:. However...what type of squats do you currently do? Switching from high bar to low bar (--> greater focus on posterior chain) for several weeks seemed to help me learn how to activate my glutes in the high bar squats. It may just be a personal fluke (coupled with hammering the other glute activation exercises), but if you do high bar squats, perhaps some low bar squats or box squats during your warm-up are worth a shot?

 

Well damn. I obviously need that t-shirt.

 

You know, that's actually a really good call.  I high bar, and now that you say that I can think back to some times where I mixed in low bar and got things going.  Brilliant! 

giphy.gif

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Well damn. I obviously need that t-shirt.

 

You know, that's actually a really good call.  I high bar, and now that you say that I can think back to some times where I mixed in low bar and got things going.  Brilliant! 

giphy.gif

 

 

cat-high-five.gif

 

Let me know how it goes! One caveat: when I switched back to high bar, I had a new problem (tipping forward coming out of the hole). Luckily front squats can help with that! (In short, I'll just be over here doing ALL the squats...)

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And this is why we're friends.

 

Friendships forged with squats ftw.

 

On that note, I have to share a sampling of the t-shirts slogans seen in my lifting club on Saturday:

 

teaserbox_940333719.jpg?t=1412706698

 

il_340x270.659305037_qs0l.jpg

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