Fun weekend. Do not go dancing in heels the night after heavy deads. Squat days are getting HARD.
Warmup - 2x10 back squat, empty bar (plus assorted mobility work)
Strength: 7x4 back squat @ 90% of 1RM (165#)
Got through all the sets although got called on a few for depth. Really working on stabilizing my core.
Assistance:
Supersetted strict pullups (double mini band)/weighted pushups (10#)
6/5, 4/5, 6/6
*Should have warmed up more for those, shoulders felt tight. Sad that I don't have more quantity here but I like those weighted pushups.
5x10 romanian deadlifts @125#. Fast and easy. I do feel the right side of my back working more here. Need to open up my hips during warmup to compensate for spine.
60 abwheel rollouts - I did partial ROM rollouts for the first time! Stopped at 30 though, no need to be stupid. Glad I can start to work these in. Surprisingly feel this a lot in my traps, not so much in my abs. Will continue to work on it.
Starvingstarvingstarving last night.
Showing posts with label pushup. Show all posts
Showing posts with label pushup. Show all posts
Tuesday, July 19, 2011
Monday, July 11, 2011
Mondays are Squat Days.
Still a little stiff from the deadlifts on Saturday, and don't feel like I ate enough or slept enough the night before this.
Warmup: 3x10 backsquats, 45# barbell, mobility work.
Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.
Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.
Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)
Ab walkouts - 30.
Warmup: 3x10 backsquats, 45# barbell, mobility work.
Lift:
Back Squat - 6 sets of 5 @ 87% of 1RM (160#)
All sets felt smooth and pretty fast, considering that 160# was my 1RM fairly recently. Felt like my immediate recovery from my work sets was a lot better than it was last week. The lifts were hard, but I didn't want to die the way I did before. Awesome.
Assistance Work:
Supersetted - Strict Pullups on light band, 1RSF & Strict Pushups, 10#, 1RSF
I forget my numbers but they were nothing spectacular, my shoulders were a little smoked. Something like 6,6,5.
Romanian Deadlifts @ 125# - 4x12 (these felt much more smooth than last week too)
Ab walkouts - 30.
Wednesday, June 29, 2011
Wednesday, June 29th.
PRESS DAY:
First things first, got a lot of sleep but still felt groggy in the morning and needed coffee. Hmm.
Breakfast was at 10ish - salmon in ghee, green beans, lots of sauerkraut. Tons of coffee.
Snack was one of EK's homemade protein bars - almond butter, protein powder, coconut, frozen blueberries, some other stuff. Delicious and REALLY filling.
...which meant lunch wasn't til 3ish? Grassfed beef burger with lots of roasted veggies - tomato, asparagus, zucchini, green pepper.
Didn't drink enough water, didn't get up from the computer enough. Need to do that more.
Just ate dinner at 8:30 (had a client meeting and am doing a ton of design work) - stir fried chicken with onions and peppers. Angel cooked it in bacon fat and some amazing spices. He is THE BOMB.
Training - Press, 1RM baseline @ 5pm
Weird. Suddenly my right shoulder felt not very warm at all and everything overhead felt really week. Annoying. Hit 75# but couldn't get 80 past my face. VERY much less than I was expecting especially since I've hit 85 before. So - there we are. Baseline. Right? I am concerned because after doing this my shoulder felt really clicky and tight. Spent a lot of time on the lax ball but should have spent more time doing that before hand.
My homework is do 50 pushups a day in whatever combination I need to hit quantity. My goal is to build up the endurance to do 15-25 without stopping. We'll start at 5-10 though.
Crazy things going on nutritionally. Sugar cravings are gone, grain cravings are nonexistent, I'm not even craving cheese. I have only been craving alcohol, which is bizarre because I'm not a big drinker. Something about summer nights begs for a beer though. And I'm also craving being able to relax about this, especially given that I've been over to people's houses and am having trouble not launching into a giant discussion on why I'm not eating butter right now. Sigh. Also after the holiday am embarking on an attempt to eat more protein, especially during the strength phase to try and get my lifts up. Not out in this to mass gain - I still have quite a bit of fat to lose.
First things first, got a lot of sleep but still felt groggy in the morning and needed coffee. Hmm.
Breakfast was at 10ish - salmon in ghee, green beans, lots of sauerkraut. Tons of coffee.
Snack was one of EK's homemade protein bars - almond butter, protein powder, coconut, frozen blueberries, some other stuff. Delicious and REALLY filling.
...which meant lunch wasn't til 3ish? Grassfed beef burger with lots of roasted veggies - tomato, asparagus, zucchini, green pepper.
Didn't drink enough water, didn't get up from the computer enough. Need to do that more.
Just ate dinner at 8:30 (had a client meeting and am doing a ton of design work) - stir fried chicken with onions and peppers. Angel cooked it in bacon fat and some amazing spices. He is THE BOMB.
Training - Press, 1RM baseline @ 5pm
Weird. Suddenly my right shoulder felt not very warm at all and everything overhead felt really week. Annoying. Hit 75# but couldn't get 80 past my face. VERY much less than I was expecting especially since I've hit 85 before. So - there we are. Baseline. Right? I am concerned because after doing this my shoulder felt really clicky and tight. Spent a lot of time on the lax ball but should have spent more time doing that before hand.
My homework is do 50 pushups a day in whatever combination I need to hit quantity. My goal is to build up the endurance to do 15-25 without stopping. We'll start at 5-10 though.
Crazy things going on nutritionally. Sugar cravings are gone, grain cravings are nonexistent, I'm not even craving cheese. I have only been craving alcohol, which is bizarre because I'm not a big drinker. Something about summer nights begs for a beer though. And I'm also craving being able to relax about this, especially given that I've been over to people's houses and am having trouble not launching into a giant discussion on why I'm not eating butter right now. Sigh. Also after the holiday am embarking on an attempt to eat more protein, especially during the strength phase to try and get my lifts up. Not out in this to mass gain - I still have quite a bit of fat to lose.
Tuesday, May 17, 2011
Sleep: 6 hours or so, fitful. It was warm in my room last night. I feel kind of dehydrated too.
Fasted training, 6am:
"JT"
21-15-9
HSPU (scaled to 90sec/60sec/30sec handstand holds)
Ring Dips (mini band assisted)
Pushups
=18:02
Not at all winded during this, shoulders just completely went to failure. First and 3rd handstand straight through, 2nd broken up 30/30. Pushups were horrible and one at a time from the beginning. Ring dips were better than I thought but still very tough.
Don't remember food but I do remember a massive candy binge. Like shameful, bulimic level candy binge. Considering yesterday's post I don't like this. it was so weird. I was on autopilot. I'm embarrassed to even report it happened, but it's all part of breaking the cycle. So, it happened. And I moved on.
Dinner was pork shoulder, 1/2 an apple and a tbsp of sunbutter
Got my butter oil/fermented CLO (hoowow that's nasty shit right there) so I'm dutifully supplementing to see if it'll help my skin. For the record, I am 200% aware that sugar binges on the level of today's do NOT help my skin. So. IT'S ALL OUT THERE PEOPLE, YOU HAVE TO LOVE ME. Also took resveratrol.
Forgot Vitamin D and did not get outside (ate lunch at the desk). Pretty sure this combined with not enough sleep is related to my insane sugar cravings.
Don't remember food but I do remember a massive candy binge. Like shameful, bulimic level candy binge. Considering yesterday's post I don't like this. it was so weird. I was on autopilot. I'm embarrassed to even report it happened, but it's all part of breaking the cycle. So, it happened. And I moved on.
Dinner was pork shoulder, 1/2 an apple and a tbsp of sunbutter
Got my butter oil/fermented CLO (hoowow that's nasty shit right there) so I'm dutifully supplementing to see if it'll help my skin. For the record, I am 200% aware that sugar binges on the level of today's do NOT help my skin. So. IT'S ALL OUT THERE PEOPLE, YOU HAVE TO LOVE ME. Also took resveratrol.
Forgot Vitamin D and did not get outside (ate lunch at the desk). Pretty sure this combined with not enough sleep is related to my insane sugar cravings.
Thursday, May 12, 2011
Thursday.
Today my goals are:
Eat clean
Train
8 hours of sleep
Do laundry
Clean my closet
Write one outcome storyTake supplements
Drink 80 ounces water
I've accomplished:
Clean eating - Fasted til about 1:30, 2 cups of coffee in the morning. Broke fast with 4 Paleostix, about 1 cup strawberries, and one orange bell pepper eaten raw.
Training - happening at 5:30. AMRAP 20 minutes of 400m run/7 strict pullups/7 pushups. Going for 6 rounds with the light band or less rounds with the mini band. We'll see.
AMRAP in 20 minutes
400 meter run
7 muscleups (scaled to strict pullups, 2 mini bands/strict pushups)
= 5 full rounds + 1 run
What can I say? Was going for 6 full rounds but HOLY JEEZUS that last run felt like slogging through cement. Pullups and pushups felt super strong. Switched grips around with the pullups. Supinated especially felt awesome. I really need to be attached to someone fast with a leash during my runs because otherwise I just go so slooooooow.
Lots and lots of slow idiots on the sidewalks in my way though. That was a pain.
AMRAP in 20 minutes
400 meter run
7 muscleups (scaled to strict pullups, 2 mini bands/strict pushups)
= 5 full rounds + 1 run
What can I say? Was going for 6 full rounds but HOLY JEEZUS that last run felt like slogging through cement. Pullups and pushups felt super strong. Switched grips around with the pullups. Supinated especially felt awesome. I really need to be attached to someone fast with a leash during my runs because otherwise I just go so slooooooow.
Lots and lots of slow idiots on the sidewalks in my way though. That was a pain.
8 hours of sleep - 11:30pm-7:30am. Probably just under 8 hours but most importantly, specifically decided against training at 6am because I would only be getting 5 hours of sleep if that happened. Really trying to make sleep a big priority right now.
Do laundry - about to start it!
Clean my closet - tonight.
Write one outcome story
Take supplements- Resveratol, Vitamin D, Fish Oil, Natural Calm tonight. My brewer's yeast came in the mail today so I'll start on that tomorrow morning (I'm doing Liz's skin care suggested supplement program, trying to wean myself off the chemicals).
Drink 80 ounces water - on my 3rd Nalgene of the day so this will definitely happen.
Saturday, May 7, 2011
Saturday
Such a wonderful day.
Drank too much red wine last night, but oh well :)
Slept at least 8 hours.
Iced coffee before training.
"Tabata Something Else" - pullups, pushups, situps, squats. Good, hard work.
Details:
5/7/11 9am
TABATA SOMETHING ELSE
Pullups (mini band!) = 35
Pushups (STRICT!!!) = 30
Situps (butterfly) = 60
Squats = 112
Details:
5/7/11 9am
TABATA SOMETHING ELSE
Pullups (mini band!) = 35
Pushups (STRICT!!!) = 30
Situps (butterfly) = 60
Squats = 112
Quote:
| Originally Posted by Meghan Reid  2/18/10 6am Can I Get a Tabata THIS? squats - 20/16/16/16/16/15/15/15 = 129 pullups (blue band) - 12/7/7/5/5/5/5/5 = 51 pushup (GB+BB) - 6/5/4/5/5/4/4/4 = 37 plank - each round unbroken row - 44 cals, 776 meters Total score with minimums and averages added (per Greg) = 41 This sucked a bunch of a*s. Rachel and I were in this one together from the beginning I think, even though I went into tunnel vision to get myself through it. Note to self: Rows 1st is RX'd, doing rows at the end SUCKS but not as bad as I thought it would. The failure in pullups was grip, totally (been a problem lately). Gonna start doing weighted hangs to work on this. Pushups, apparently, are my new goat. WHY can I not get better at these?  |
Quote:Saturday, May 2, 2009:
"Tabata Something Else"
Full Tabata cycles of:
Pullups (green band) 12/11/10/7/5/1/2/4 = 52
Pushups (weight bench, straight legs!) 9/8/6/3/3/4/4/4 = 44
Situps (Scaled to planks) - had to stop and rest on EACH ONE
Squats - 16/16/16/15/13/12/11/15 = 114
Brunch, grilled spicy fennel sausage and a side of fruit.
Snack, strawberries right off the vine at the farmstand.
Lunch/Early Dinner: Spinach salad, strawberries, sliced almonds, chicken breast dressed with oil, balsamic vinegar, a little honey, salt and pepper. 8 (yes I counted) dark chocolate chips for dessert. I really cannot say enough about how beautiful these strawberries were. gorgeous.
Snack: Wowsers, craving lots of fruit today. Oh well, this never happens. Bananas, frozen blueberries, coconut shavings with coconut milk, cinnamon, and a tsp of honey drizzled over. SO GOOD.
Snack: Wowsers, craving lots of fruit today. Oh well, this never happens. Bananas, frozen blueberries, coconut shavings with coconut milk, cinnamon, and a tsp of honey drizzled over. SO GOOD.
Monday, January 26, 2009
CFCC Barbara. Heavily scaled today...am so looking forward to being able to do full pushups and someday pullups! Feel pretty badass with the skinned elbows.
3 rounds, each round for time (3 minute rest between each round):
20 assisted pullups
30 knee pushups
40 alternating thigh touches
50 squats
Round 1--8:30
Round 2 -- 10:00
Round 3-- scaled 1/2 4:55 I think?
Tomorrow is a rest day, looking forward to testing max squat on Wednesday. Would like to have something to compare to when I come back from Europe all beast-y from mobile Crossfitting. LOL.
3 rounds, each round for time (3 minute rest between each round):
20 assisted pullups
30 knee pushups
40 alternating thigh touches
50 squats
Round 1--8:30
Round 2 -- 10:00
Round 3-- scaled 1/2 4:55 I think?
Tomorrow is a rest day, looking forward to testing max squat on Wednesday. Would like to have something to compare to when I come back from Europe all beast-y from mobile Crossfitting. LOL.
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