wildross Posted October 13, 2015 Report Share Posted October 13, 2015 Cool picture. Quote Warriors don't count reps and sets. They count tons. My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar Tally Sheet for 2019 Encouragement for older members: Chronologically Blessed Group; Encouragement for newbie lifters: When we were weaker Link to comment
Brovatar Korra Posted October 13, 2015 Author Report Share Posted October 13, 2015 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 13, 2015 Author Report Share Posted October 13, 2015 Trying to delete these double posts and can't figure it out dammit. I'll just post gifs instead. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 13, 2015 Author Report Share Posted October 13, 2015 Monday Evening Workout:- snatch from blocks 3x3 75lb- power clean from blocks, 3 sec pause in catch 4x1 85lb- jerk 2x2 95lb- front squat 3x3 105lb 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
SevenofSeven Posted October 13, 2015 Report Share Posted October 13, 2015 On a lighter note, Strongman Saturday we did HERCULES HOLD! I went up to 143lb in each hand, and my best time was 51 seconds. A very loooooong 51 seconds. That looks really awesome! Quote Wait! What............? Link to comment
Brovatar Korra Posted October 15, 2015 Author Report Share Posted October 15, 2015 Wednesday Weightlifting Workout: (alliteration!) pwr snatch + OH squat 2+2 x 3 @ 60lbpwr clean + front squat + jerk 2+2+2 x 3 @75lbback squat 3 sets of 5 @115lbsnatch pull pause at knee 3 sets of 3 @85lb Okay y'all not gonna lie I spent a lot of time this week creeping admiring studying Klokov videos on youtube 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 16, 2015 Author Report Share Posted October 16, 2015 Friday Weightlifting: Snatch with pause at knee: 3 singles @65lb-attempted 75 but going overhead was ugly, often ended up pressing it to lock out Clean: 3 singles @85lb- much smoother than on monday Jerk: 3 singles @75lb- getting better at locking it out, and not pressing it out (so much strongman has wired my brain to grind things out) Front Squat: 3 singles @140lbheaviest front squats i've ever done for 3 singles! yay! 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 18, 2015 Author Report Share Posted October 18, 2015 Sunday Bro-tastic Workout: Warm-up: 5 min row (785m)10 situps5 pushups (I can now get my chest to the floor!)10 squats (3 sec pause in bottom) BP45x5, 75x3, 95x3, 105x3, 115x3125 3x3 (PR for 3 sets of 3!) Lateral Pulldowns60 1x8, 70 3x8 Dips60% bodyweight 1x870% bodyweight 3x8 DB Bicep Curls15lb 1x817.5lb 3x8 Shrugs with 45lb plates3x8 Lower back still hasn't healed, in fact some mornings it is hard to put on my shoes. I decided to make an appointment with AIRROSTI for some soft tissue work on Wednesday. I am looking forward to feeling better, not looking forward to someone digging into my back I was trying to find a pic that fits with today's post... and came across this: 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
SevenofSeven Posted October 19, 2015 Report Share Posted October 19, 2015 Sorry to hear your back is still giving you trouble. Hope the soft tissue work brings some relief. Quote Wait! What............? Link to comment
Brovatar Korra Posted October 20, 2015 Author Report Share Posted October 20, 2015 Sorry to hear your back is still giving you trouble. Hope the soft tissue work brings some relief.Thank you! I'll report back on Wed if I think it was worth the money... Oly Monday: (my coach told me "no PRs today!" which was good advice) snatch + OH squat / 1+1, 5 singles @60lbclean w/ pause at knee, 5 singles @85clean pull (with shrug), 3 doubles @105front squat, 3 triples @115 Whatever I tweaked is right in between the "8" and "6" area... Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 21, 2015 Author Report Share Posted October 21, 2015 Week 5 Recap: 1. Strength Training - 4 hours!3 hours Olympic lifting, 1 hour regular weight training 2. Conditioning - nope!Completely fell short on conditioning sessions, averaged 11,300 steps a day 3. Nutrition7 day averages for the week:2,219 calories (goal 2,392)267g carbs (goal 255g), 47%74g fat (goal 88g), 30%126g protein (goal 141g), 22% I did a better job this week of not going over on fats! 4. SLEEP - 7.5 hours per nightAverage for the week was 8 hours 29 minutes, OH YEAH! Summary for Week 5:Similar to last week - more conditioning and more protein! 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 24, 2015 Author Report Share Posted October 24, 2015 Wow this last week really got away from me. I had an IV Lab exam in which we had to make a compounded product using aseptic technique. They are very strict and particular (as you should be if you are creating drugs going directly into people's veins), but it makes the exam a bit stressful. I also had a pharmacotherapeutics exam covering GI and liver disorders (peptic ulcer disease, GERD, colitis, IBS, cirrhosis, ascites, etc.) Happily, I passed everything and next week will be a little less intense. Wednesday (Oct 21) Workout:Power snatch + snatch blocks 1+2, 55lb x 3Clean blocks, 75lb 3 x 3Jerk pause in dip 60lb 3 x 3Snatch pull, 95lb 4 x 2 Thursday (Oct 22) Workout:Front Squats45x5, 65x3, 85x3, 105x3, 115x3, 125 3x2, 95x5 Assisted Pull-ups 3x5 (about 60% of my own BW)Assisted Dips 3x5 (about 70% of my own BW) CalvesI read an article recently about working calves and decided to try out the routine.Calf machine was set at 90lb, and I did 3 sets of 10 with a slow methodical movement, holding 3 seconds at the bottom and 3 seconds at the top (trying to take the tendon stretch reflex out of the equation). After each set I jumped off, waited 5 seconds, and then jumped back on and held one rep at the top for 10 seconds.I don't know if that will help with hypertrophy, but it sure as hell made my calves sore the next day. I'm going to try it a few more times over the next 4 weeks and then re-tape my calves to see if there's any difference. Finished up with Trap-Bar DLsI didn't want to go too heavy on weight (lower back still recovering) so I did 185lb for 5 reps, and on each rep held the weight for 10 seconds. On the the 5th rep I went all out and held on for 45 seconds. The good thing was my grip was still going strong - the bad thing was I could literally feel the muscles in my back deciding they hate me. Friday (Oct 23) Workout:- I only got 4 hours of sleep the night before because I was up late studying. This really messed me up and this workout was all around terrible. All the weights felt superheavy and my technique was shite. On the plus side, I spent an extra 20 minutes afterward rolling out. snatch pull + snatch, 1+1, 60lb x 3hip clean, 60lb 3 x 2clean and jerk, 85lb 1 x 3 I'm not happy with Friday's performance, but I am proud that I still put in the work. Getting a good night's sleep tonight and hoping to hit strongman fresh tomorrow. Rumor has it we have a makeshift Conan Wheel to play with! Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
SevenofSeven Posted October 24, 2015 Report Share Posted October 24, 2015 Hope you smashed those exams, they sound scary! Woohoo, strongman training, I really am jealous you have somewhere to do that. Our city sucks! Quote Wait! What............? Link to comment
Brovatar Korra Posted October 25, 2015 Author Report Share Posted October 25, 2015 Hope you smashed those exams, they sound scary! Thanks! I haven't gotten grades back yet, but I'm confident I at least passed them. Maybe even a B+ if I guessed well Strongman Saturday: Conan's WheelViking PressOne Handed Snatch Conan's Wheel was fun! I arrived a bit late and they were like, "hurry up and jump on before we move to the next event" So I did a lighter weight ~180lb. (200lb was loaded, but weight in hand is like 90%). I got 5 complete turns in 60 seconds. Another woman there did 6 turns with 340lb loaded, she is an awesome bad-ass. She is also like 10lb lighter than me (only mentioned to put in context how strong and awesome she is). Viking PressI did this event back at the June competition, and got 0 reps at 160lb (Rx for heavyweight). Today I did 140lb for 11 reps. Therefore just personal victory, I through on 160lb and completed a rep! Planning to do 150lb for reps next time I have the opportunity . I even got a video of it! One Handed SnatchThis was really fun! I've never done this movement variation before, and snatch is something I just started working on a few months ago. I was surprised that I was able to get up to 50lb! I attempted 55lb several times, but it just wasn't quite happening. I got a photo of the 45lb lift too. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 27, 2015 Author Report Share Posted October 27, 2015 Welp, after going hard at Strongman Saturday, I sat down with the doctor this morning. We went over some x-rays taken last week, and it turns out I MIGHT have an L5 vertebra pars fracture. Have to go get an MRI to make sure. Sometimes x-rays are wonky and it is just a shadow.He said that if it is indeed a hairline fracture, it is likely from a really old injury (probably something that happened in Army and I didn't realize it). The only question now is if my recent muscle strain is related, or one re-aggrevated the other etc. I told my husband this tonight on the phone and he was like, "and you STILL went to weightlifting class?" And I was like, "yeah, but I did light weights!" He wasn't very happy with that answer, and he has a good point. Gotta think long term - take care of this first, meets can weight. There will always be another meet in the future. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 30, 2015 Author Report Share Posted October 30, 2015 Week 6 Recap: I don't even have to crunch the numbers on this one.1. Strength - hit all my lifting workouts2. Conditioning - not happening, except for walking ~ 5 miles daily (throughout the day)3. Nutrition - similar to other weeks, I do a good job on carbs and fat, but end up a bit low on protein4. Sleep - I would say decent this week (~7 hours each night), not as good as some previous weeks but not the worst Did a bro-tactic workout on Tuesday night and hit 130lb 3x3 on Bench! Thursday Oly Lifts:Power snatch + OH squat (2+2), 3 sets @55lbHang clean, 3 singles @95lb (PR! best previous was 85)Jerk, pause in dip and catch 3 doubles @85lbFront Squat (3 sec pause at bottom) 3 doubles @105lbSnatch singles 3 sets @55lb Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
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