augu[e]s[s]t it's time to make a new thread
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@krokador Sidebar: are you in the ETP group on FB? Did you post a similar question about box jumps on the group? Am I being a creeper by asking, lol? I hope your shins are feeling better!
ETA: I think I had the bar in the correct position for front squats; it felt like it was just nudging against the base of my throat in an uncomfortable but not dangerous way. I think I called the bony part where it presses my collarbones because it's at least near where the collarbone connects to the top of the shoulder, but not sure the name of that bone for reals. The last few months have been super slow in weight loss, but the fat that's come off seems to be mainly from the shoulder, chest, and upper back area, so the bar really digs in pretty hard where the padding has gone down in those areas. Whine whine, I just need to suck it up and use a pad or deal with bruising.0 -
Well... RIP box jumps.
if god had meant us to jump onto boxes . . . i mean seriously. right? even in the long-ago wild when was this ever a 'functional' thing that some caveman needed to do?
i'm a big believer in Don't Do The Things That Hurt You. with that said though, i did stop at the gym today and do a whollllllllle buttload of squats.
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August Weightlifting
Goal: 12 times (3 times/week)
Done: 3/12
10/8/17
SL A
Squat 5×5 27 kg (59.5 lbs)
Bench press 24.5 kg 5x5 (54 lbs)
Barbell rows 30 kg 5x5 (66 lbs)
Pull down 3×10 15 kg
Pull in Seated 3×10 15 kg
Dumbbell side raise 3×10 2.5 kg
Triceps extension 2×10 5 kg
5/8/17
SL B
Squat 5×5 27 kg (59.5 lbs)
OP 5×5 22 kg (48.5 lbs)
Dead lift 2×5 40 kg (88 lbs)
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canadianlbs wrote: »i'm a big believer in Don't Do The Things That Hurt You. with that said though, i did stop at the gym today and do a whollllllllle buttload of squats.
So.... first of all.... this might be the most appropriate use of the term "buttload" I have possibly ever seen.
Second of all... you are the second person to emphasize the "if it hurts, don't do it" type thing in my world in the last 24 hours.
Unfortunately, the first was my new physical therapy dude- (which means after 8 weeks of no running, doc lady finally did something and gave me a referral). And means my running ban has become a much less specific, but larger encompassing "if it hurts, don't do it" edict....
Said edict also came with this fun new accessory.
Ugh.... on the bright side- I've only found 2 weight lifting activities that fall under this edict- unless he makes it more specific later lol. But may have issues with form and flexibility with the darn thing on... may have to get creative1 -
canadianlbs wrote: »i'm a big believer in Don't Do The Things That Hurt You. with that said though, i did stop at the gym today and do a whollllllllle buttload of squats.
So.... first of all.... this might be the most appropriate use of the term "buttload" I have possibly ever seen. quote]
Feel better soon hanlonsk!
Legs today, although I did throw in bench and OHP since I won't be able to make it tomorrow. I don't love front squats, but I may try out the spare set of (probably super gross) straps I saw as I was leaving. I think they're a set that belongs to the gym, so they're prob nasty, but it's probably worth trying before buying.
Also had a chance to have my trainer take a quick look at my deadlift lowering. He actually said it looks good and not to worry too much about following the curve of the knee. He said to focus on the hip hinge but that the most important is to keep the bar pressed to the front of the thigh to avoid overloading the lower back. I'm going to add RDLs and continue good mornings as accessories to work the hip hinge action, just to be safe.
Back squats: 5/5/5 @ 105
OHP: 10/10/10 @ 52
Front squats: 5/5/5 @ 72
Bench press: 10/10/10 @ 62
RDLs: 5/5/5 @ 95
Deadlifts: 5/10 @ 95
And i picked today to walk to the gym....why did I do that?0 -
okay, the Lats Thing is on. i had my first session today where i'm seriously doing rows as a 'real' lift instead of bench press. usually in t-world, rows are more like just one of the many 'lats' accessory options, so the most fun thing about it is how everyone else in the friday club is so into me doing it. they all want to see where this is going to go by the end of the year.
i did the full formal 'first' workout at it, with 3x10 @ 55 for warmups, then 5lb jumps up to a good solid 3x5 weight, which turned out to be 75 pounds. not bad, because mr t was watching my form like a hawk and we didn't allow me any of the kipping or shrugging i sometimes let myself do at the heavier sets.
squats for a bit afterwards, which looked fine but made me nervous. and then the august challenge is turkish getups again so i did that, because i still think getups are the absolute bomb for just about everything . . .
except in the sense of 'if/when you've worked out how to do getups without aggravating anything, you'll be cured'. right now my hip's badly aggravated so i guess i'm not at that point yet. sigh. going to look for a sports physio with a free slot this weekend, i think. this really isn't working out well atm.0 -
Quick shin update: the entire area just over my ankle is somewhat bruised, with a big red line in the middle where the impact happened. It's not super gore-y (the secondary bruising is barely noticeable visually, but there's swelling and it's still painful to me xD), and it's feeling a lot better already. It was still bothering me a smidge when I tried to jump rope during my warm-up today, so staying away from running for another days or two at least - I can't do what I did last time and run through the pain. It modifies my gait and then I hurt other things in the process!
Thursday's workout was quite simple. 12 min to 1rm clean (which I failed 125 twice before barely muscling 120 up. No progress there, my form's just been all over the place. I watched an Alan Thrall vid about the basics of the power clean on the same day and a lot of stuff clicked in my head though. I've been a bit confused with it. Sometimes it's good to get a refresher on the basics!)
Then another 12 min, this time for a 3rm push press. I got 110 for a triple! and that made me super happy.
The cardio sesh was 4x400m run. But with my shin I decided to do rowing instead. So 4x500m. Kept my times around 2:03. Tried to rest only 45s per round but I think the last one was more 75s lol xD
Today's workout was power snatch doubles emotm x6 with 75lbs. Here too, my form is a bit all over the place. Incidentally, there's a video on youtube from my subscription yesterday I amrked as watch later, on the snatch! It's like the world is trying to tell me something! xD
Then back squats, 132.5x5x5 which went actually well. Like the weight was heavy, but not fold-me-over so. It felt like the right weight, y'know? And it was superset with banded ring dips, for which I got like 8/6/7/5 (less assistance)/10 (back to my blue and red bands together)
The finisher was a little more challenging. For time (14:35)
- 15/10/5 overhead squats @ 75lbs (used the 45# bar today for these)
- 20/16/10 alternating DB 1-arm power snatch @ 40
- 25/20/15 push-ups
As with the last time I hit this, push-ups were my slowest exercise (I chipped away in rounds of 3 or 4 for the most part). I actually added 20s to my last attempt at this one using the "same" weight (but with the woman's bar, and I broke up my overhead squats the last time and didn't this time). It's not what you want to see happen in your performance, but I do have to say there was more weight and a bit more volume to the dips than last time, too, so perhaps that played a bit of a role in there. Ah well, gotta keep moving forward, right?0 -
I should have done an update Thursday, but I think I was too busy pouting over the ankle accessory still, so this may be a ADD update.
Trainer day Thursday was deadlifts. To fit into my world, he decided lifting at 5am is a thing we do... I am not convinced. We got up to 125lbs which is 10lbs higher than I have attempted solo. He did some form check taping from the front. Which was not ever the direction I had checked my deadlifts. He actually was very complimentary of my form overall and said I DIDNT have a lot of the issues he generally sees on that lift. The video from the front was because he has noticed on DL and squats my knees try and cave in. So we worked on that. But overall I was very happy with the day. Particularly given the stupid early time of day. We also did band assisted pull-ups. I felt those BIGTIME the last two days. Apparently I need to up my lat work, because I think they got surprised to have to do something.
Trainer day today was back to squats. He wanted to do lunges too... but per the "if it hurts don't do it" orders we both decided to exercise discretion, and program around lunges. I apparently actually remembered some of the form correction from last week... we didn't have to tear things apart near as much. We are still working with a max of 95... but it is a much more solid 95 than it was when I first reached it on my own.0 -
think I was too busy pouting over the ankle accessory still
if there's a pouting party i want in on it. things felt so bad in that hip on saturday morning, that i gave up and went to a sight-unseen physio just on the basis of 'who has a slot'.
i will say the guy calmed down whatever that was and he did a lot of fascia stripping and myo release, which was great because he was strong. it means something or other, i guess, that i've turned into this person who always does wonder if she should stipulate anybody she goes to for body work needs to be strong.
so so far the craziness hasn't come back. but i had to put up with the usual discouraging bluntness about my various physical flaws that i thought i'd been working on and improving a bit on my own. and i got prescribed sets of 3x10 drills for my deep hip rotators on the left side. i moped throughout saturday while doing them, and then i went and did VERY cautious light-weight deadlifts today and some hypertrophy presses, because i couldn't stand myself by the end of the day.
i keep trying to tell myself this is not a big deal. i tell myself you can't walk on a non-working foot with a dysfunctional gait for 30-some years, and NOT expect certain muscles up there in your hip to be wasted away. and i tell myself that of course there's going to be some sturm und drang from that hip when it suddenly has to fly right. but i do find this not only discouraging but a little bit scary at times. i can't see how correcting that foot can be a bad thing, but i have to admit there are times when i'm feeling the after-effects on that hip, where i wonder if maybe i'm not screwing myself up for real by trying to fix myself up.
the deadlifts were okay though. and i'm back in that mode of just taking every rep very slow and super-seriously, so that in itself is a Good, i suppose. 110 felt safe enough to be safe, which i guess i should also take as a good sign of where that will leave me once i get out of this patch.
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oh . . . forgot to mention on the for-really 'good' side, that my 30-pound presses honestly felt like that mojo is on its way back. i'm behind once again on pure strength, but i'll take that sensation of having the bar where i want it to be on all reps. and i used pulldown super-sets as my in-between thing, and i don't think there's any question my lats and shoulder are coming along.0
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I am currently wanting to curl up and take a nap. And it's only 9am on a Monday morning xD lol
Today's workout:
Clean Pulls, 4x5, worked from 95 to 115lbs
Strict OHP 4x5 @ 72.5lbs
Submax assisted pull-ups, 5/7/6/5 (I think? Wide, chin, pull, chin grips)
first 2 sets felt super solid, but I'm a sluggish bum today, so the last 2, while still feeling strong in the sense that I had this, were really heavy and hard. Hey, it's how muscle grows, right?
Then 12 min AMRAP of a double DB complex (25lbs each)
- power snatch x2
- push press x4
- front squats x6
- russian swing x8
- -> 30-45s rest
I managed to squeeze in 10 rounds today, whereas I only got 9 the last time I did this, so yay, progress! My legs are still very stiff from the squat overload on Saturday. I think I'm letting myself sleep in a tad tomorrow!0 -
canadianlbs wrote: »
Well, it wasn't a party... because I was by myself. But with two, I think we are on to something.
Trainer day at o'dark thirty this morning.
Only thing more disgusting than o'dark thirty? Trainer deciding we are going for volume and not upping weight. And taking a weight for bench you have successfully passed for 5x5 A while ago, (85lbs) and getting to find out how few more reps it takes to hit failure... volume and near failure or actual failure was what we did this morning..... ugh... my chesticles are still letting me know how much they did not appreciate that. So bench, incline bench, seated dumbbell OHP, some triceps stuff... and some things that I probably was too asleep to remember. and finished with a crazy med ball throw/push-up combo because apparently he hasn't figured out I am as coordinated as a drunken cow.
It really wasn't as bad as that sounded... just wasn't what I am used to... because, well, when lifting alone, I do what I can to avoid coming anywhere near failure.... but, getting out of one's comfort zone is one of the reasons a person works with a trainer, right?
It couldn't have been too terrible, or I'm just crazy... because we are doing o'dark thirty again tomorrow because it's what would work in both of our schedules for the week.
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Ok... so o'dark thirty is still not a time that I care to see... but..
I used big kid plates!!! Real honest to goodness 45lb plates on a lift. Deadlifts, but hey, I will take it. Can't wait for either squat or bench or both to join that club. And we did enough band assisted pull-ups, I'm guessing we will be reducing my bandage next time...2 -
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Depends on which time starting SL we are counting from, as to whether we call it quick or not....
But recently, yes, it has been fairly quick, as on deadlifts what was holding me back was not strength but paranoia over form. And I knew that. Trainer did a couple of minor tweaks to form that made me feel more comfortable while doing the lift the last couple of weeks. And has been supervising and occasionally taking video to ensure the tweaks stick as we increase weight. Today's 135lbs would be 20lbs up over two weeks.
In the mean time squat and bench are still at 95 but squats are more solid, and depth is better. And bench I think is more solid, but wouldn't put money on it yet. I will be happy when these break the 100lb mark to start with... but big kid plates are my goals there too.
OHP... if I live long enough to see that hit 100lbs I will be shocked... it's still in the 45-65 lb range depending on the day, and the alignment of the planets, and whether or not a butterfly flaps its wings in china.... in other words this lift hates me... and about the time I think I'm making progress, I have a day where the empty bar barely goes up.3 -
SL B
Squat 5×5 29.5 kg (65 lbs)
OP 5×5 24.5 kg (54 lbs)
Dead lift 2×5 45 kg (99 lbs)
Pull down 3×10 15 kg
Pull in Seated 3×10 15 kg
Dumbbell side raise 3×10 2.5 kg
Triceps extension 2×10 5 kg0 -
Woo!
Okay, so I'm a little excited that I got through this one. But make no mistake, I am still tired and sluggish and just wishing I could go back for a nap. Also, had to take an extra day off because my bruised ankle decided to swell up on Tuesday night. So yeah, good times.
Snatch balance + OH Squat x3 each
2 rounds @ 85, 2 rounds @ 90lbs... well, I only did 1.5 squats on the last round. I lost tightness, let the bar get in front of me on the way up, and couldn't salvage it. I reckon I probably could have if I kept trying, but it wasn't worth the risk. Although I then realized my bailing solution for these had a major flaw in it: I was standing so close to the uprights, it was a bit of a challenge to dump the bar forward. Lesson learned!
Front squats 5x5 @ 112.5lbs (yes, 5x5. I chickened out last time around and did 4x5 because "all other weeks only have 4 sets!" but I sucked it up today.)
+ 2 power step-ups per leg after each sets, 22' height. Because no box jumps, and no ankle impact until bruises finish healing.
Aaaand the grinder:
- 50 burpees with overhead clap (prescribed was burpee over bar, but again, didn't wanna risk snagging my foot on the bar or adding impact) [8:25]
- 40 deadlifts @95lbs (15/10/8/7, in like 1:40 or so?)
- 30 push press @ 75lbs : I got 10 and 2 and hit the 12 min cap.
Considering the last time around I got to 36 deadlifts, I'm not mad at this one. Probably would've been a tad slower on the burpees, but then again, my chest & triceps were a lot more fatigued than my legs, so maybe not.1 -
I've been a bit MIA this week, but I have been in the gym. I've been getting back into lifting in a deficit after a lovely two week diet break, and ugh. Dieting sucks. I have, however, been doing some investigating and I may have discovered something.
I have PCOS with IR and hypothyroid. I don't know if it's Hashimoto's or generic hypothyroidism, but I've been on Synthroid for probably 10 years. I take a pretty high dosage. I've been feeling pretty good at my current dose for some time, but for the last 8+ months, my weight loss has slowed to a crawl and I've been struggling to drop any weight at all even in what should be a .75-1 lb/week deficit. So lately I've been noticing that my nails are super brittle, my hair feels like straw, and I'm super tired all the time....DUH, when's the last time my thyroid levels were checked? Hm, let's log into my patient portal at my doc. Last check was in January and my levels were "borderline" then. So....if they were borderline then, and I do best when they're kept pretty low, maayyyybbbee I have a reason for the weight loss slowdown. It would be pretty nice to have a reason that makes sense to me. It's a bit weird to cheer for health problems, but in this case they're very treatable health problems, so if an updated set of bloodwork indicates that my meds need a bump and that could get me over the hump to losing again? I'll take it.0 -
amyinthetardis1231 wrote: »It's a bit weird to cheer for health problems
yeah no . . . not really
i keep daydreaming about how one day i'll get that mri and it will turn out that some little stray strand of something is getting in the way of a few other things and they just have to tweezer it out of the way or stick a vacuum cleaner in there or something, and i'll be set.
i'm mia too. these clamshells-for-the-deep-hip-rotators are turning out a lot more tricky to do actually right than you would ever have thunk. especially i guess when something's pinched or compromised or a bit injured or something out of the six. if anyone knows of any good next-level types of physio sources that break it down into tiny little anal-retentive specific things, that would be so great. it's so hard to find sources out there about glute minimus, for instance. it's always all about the max and the med.
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canadianlbs wrote: »amyinthetardis1231 wrote: »It's a bit weird to cheer for health problems
yeah no . . . not really i keep daydreaming about how one day i'll get that mri and it will turn out that some little stray strand of something is getting in the way of a few other things and they just have to tweezer it out of the way or stick a vacuum cleaner in there or something, and i'll be set.
i'm mia too. these clamshells-for-the-deep-hip-rotators are turning out a lot more tricky to do actually right than you would ever have thunk. especially i guess when something's pinched or compromised or a bit injured or something out of the six. if anyone knows of any good next-level types of physio sources that break it down into tiny little anal-retentive specific things, that would be so great. it's so hard to find sources out there about glute minimus, for instance. it's always all about the max and the med.
There are like 20 pages addressing the glute area in the supple leopard. The first like 10 is lacrosse ball smashing of basically the entire hip area in different positions, then there are a few really good hip stretches that I remember seeing in that hip program I've done, and like 5+ pages about hip internal rotation, which is that one thing I *know* I don't have, and whenever I work on it always seems to release a little more of that lower back, so perhaps that may be what you're missing?
Upon request, I can take pictures of all the pages, if that can help! I need to get back into that book, myself.
Although, as funny as that's going to sound to me to type it out loud (been thinking it to myself for a bit)... Lately my best mobility/recovery work I have done has been to take extra days off. It's not awesome in terms of following programming and having it end at anticipated times, and definitely means I burn less calories than doing all that active recovery stuff, but it's not like I'm prepping with a deadline here, so meh.1
