Suck it up and walk it off - a training log

juliewatkin

This is the end of week 6 of my current cycle. Three more weeks finishes it and then it's back into gear. I'm still feeling pretty good and strong right now.

Bench
bar-10
95-5
105-3
115-3
105-3
95-3

OHP
I decided to fart around with this for a couple of minutes
bar-5
65-3
75-1
85-1
75-5
I hadn't really done anything with this since cutting weight. My last max was 92.5. 85 is my current max. It was slow.

Squat
bar-10
135-5
185-5x3

BO BB rows
95-5
120-5
135-5
155-5

Push ups. We tried something different today and just did max reps for time with a 30 second limit. Three sets
I did - 33, 35, 38
I was quite different slamming them out for speed. I expect I'll feel it tomorrow.

After trying that we thought we'd give squat a go. I thought 60 seconds but Frank suggested 30. I'm glad we went with 30. We just did body weight and I hit 125lbs for 14 reps in 30 seconds. We'll be crossfitters yet.

juliewatkin

And things continue to be pretty solid. I've hit a nice groove and hopefully it'll hang around a bit...

Squat
bar-10
135-2x5
175-3
195-3
220-3 add belt
195-3
175-3

Bench
bar-10
95-3
105-2
112.5-3x36
112.5-4
I'm still focusing on keeping the outer edges of my feet flat on the floor.

Video is 220 squat and last set of 112.5 bench

http://www.youtube.com/watch?v=CtfdRClyYmo&feature=youtu.be

BO BB rows
95-5
135-3
150-3x5

We finished with weighted sit ups. Holding the bar overhead while sitting up. It's harder than it sounds.

10, 10, 6

Finished up with a one mile dog walk

juliewatkin

Things are still moving along....

DL
135-2x5
225-2x2
245-1
275-1
300-0 This got out in front of me
300-2x1 The first was a bit of a grinder but the second came up pretty easily

http://www.youtube.com/watch?v=uHyT8oUCLK4&feature=youtu.be

The tights are due to the fact that it's getting a bit crisp in the basement.

Speed
250-3x3

Power shrugs
210-3x5

Circuit - getting shorter (yay) 2x5
SLDL-230

BO BB row - 80

pull ups 2x5

Good mornings-135

Finisher set - timed 30 seconds
135-23

In hind sight, the finisher was stupid. I can feel it in my knees

juliewatkin

Nothing special but nothing disappointing either. Everything felt good and strong.

Bench
bar-10
95-3
107.5-3
120-3
107.5-3
95-3

squat
bar-10
135-5
195-5x3

BB Row
95-5
125-5
140-5
155-5

Timed push ups 30 seconds/set
37, 36, 33 = 106

I spent the past couple of weeks recreating our provincial website. I've been administering it for the past 3 1/2 years. This is the third time I've overhauled it and recreated it in a new format. The change was due to a change in hosts. The new one couldn't accommodate the site in it's current format. I'm not remotely technical and know very little about creating anything with html so it's always a challenge. This is the latest iteration. I timed it to launch right after our provincial unequipped championships which happened this weekend. For those interested you can see it here http://www.ontariopo....org/index.html

juliewatkin

Things still feel solid and good.

Today I posted the results from our Provincial Classic Championships. I didn't do that meet since I'll be doing equipped in January. We had a record turn out of over 130 lifters for three lift and 27 bench only. There were some awesome numbers. The ones that stand out most are Alyssa Smith with a 450 wilks and Kelly Branton with a 488. We've had some beastly lifters come out in the past couple of years.

Any way...

Squat
bar-10
135-5
175-3
200-3
225-3 add belt
200-3
175-3

Bench
bar-10
95-3
105-1
115-3x3

BO BB Rows
95-5
135-5
160-3x5

fun stuff
front squats for time - 30 seconds
95-14 reps

one set push ups (not timed) 60 reps

juliewatkin

I think I've just about hit my max for this cycle at this weight...

DL
160-2x5
225-2x2
255-1 add belt
285-1
315-2x0 this would not come off the ground so I decided to back up and make smaller jumps
295-1
305-1
315-0 still nothing

I'll have another go at it again next week. Rather than going 285-315, I'll go 285, 305, 315. Maybe it'll come up if I haven't already wasted energy on the other crap. I was feeling a bit bummed because my previous max at 135 was 315. However, when I did the mental gymnastics of a wilks comparison, my 305 at 123 (current bw) is equivalent to 330 at 135. I'll take what I can get.

Speed
235-3x3

Power shrugs
135-5
225-3x5

circuit 2x5

SLDL
235

BO bb rows
80

pull ups bw

Good mornings
135

juliewatkin

This was a good bench day. I've always struggled with this lift and it's lagged behind everything else. At the moment, my numbers are close to what they were before I dropped weight.

Bench
bar-2x10
95-3
110-3
122.5-2
125-1 just over body weight. This morning I weighted 124. It's been rare that I've hit a body weight bench so to hit 122.5 for a double and then get 125 is a big deal for me.
110-6
95-13

Squat
bar-10
135-5
185-1
200-5x3 no belt

BO BB row
95-5
125-5
145-5
160-5

finished with timed bw squats - 30 seconds
125-16

This coming week is the last week of raw training. I'll be testing maxes for each lift and then the following week I'm back in gear for provincials which is the weekend of Jan. 17.

juliewatkin

This week I decided to test my 1rm before I get the gear on again next week. We decided to check out a new gym in the area that will be opening December 10. The proprietor let us come in and train.

Squat
bar-2x10
135-2x5
185-2
205-1 add belt
225-1
235-1
240-2x0 This was very disappointing. 235 wasn't very hard
235-1
205-3
185-5

Bench
bar-10
95-3
110-2
120-1
115-2
called it a night on these. LIke most commercial benches, I found it too low and too narrow. I can't keep my shoulders retracted and my knees feel like they're up under my ears. Waaaah. Big baby

BO BB row
95-5
135-5
165-3x5

various sets of pull ups and dips just messing around

I tried a leg press for the first time in forever. Meh.

juliewatkin

Friday I was going to pull 315 but I didn't. Because I'm weak.

Deadlift
135-2x5
225-2x2
255-1
285-1
305-2x0 would not come up. Suckit.

I decided to do the Jim Stoppani Deadlift challenge. I don't know what the prize is really but when I heard deadlift challenge I had to do it. It was pretty straight forward 250lbs for 25 reps. Nothing on full stop, touch and go, straps stance etc

I did it. It was ugly. I did touch and go and used straps. This morning I weighed 125 so it was double bodyweight for 25 reps.


https://www.youtube.com/watch?v=E0Q4k8vV8mA

I did the first bunch touch and go. Paused, did a few more. Stopped, reset and did more etc. However, Frank did something to the camera and it stopped after the first 16 when I reset. I redid the last 9 but it was after a break. So in total I did 34. The video is the first 16 and then 9 after I discovered the other 9 weren't there. There was no way in hell I could redo all 25.

This was my final fun thing before we get back into gear and get serious.

Here's the video

Then we did shrugs
135-5
225-2x5

Then we walked the dog for a couple of miles.

juliewatkin

This is the last junk day before getting serious.

Bench

bar-2x10

95-3

105-2

115-1

127.5-3x0

115-2

120-1

That's it really. I helped Frank with his shirt.

juliewatkin

Last night after we benched, I tried on my squat suit and it was way to big on me so I took out my needle and thread and took it in. It's better now but the suit is 5 years old and has lost a lot of it's oomph.

Squat
bar-10
135-5
225-3
245-3
275-2 straps up these were super high and very tentative
275-2
295-1
315-1
275-2x1

I may have hit depth on a couple.

https://www.youtube.com/upload

Video is my final rep at 275. I only put the wraps on for that rep and the 315. Hate them.

I still have a lot of work.

Bench
bar-10
95-5
105-3x5

Meadows rows
1 plate
4x8/side

juliewatkin

First day back in the shirt and it wasn't as bad as it could have been.

Bench
bar-10
95-3
115-1
135-3 add shirt
155-2x1
165-1

A bit of wobbling and finding the bubble but not too bad.

Squat
bar-10
135-5
165-3
195-5x3

Good mornings
135-5x5

super set with DB bench
25-5x10

juliewatkin

I'm still trying to get a feel for where I am. I first tried with my Velocity and I really don't find it does much for me. I ended up switching to my old centurian that I'm squatting in.

135-2x5

225-2

275-2

315-1

335-2x1 The first one bobbled on lock out and I fell forward. The second was kind of tough to lock out. This was my old typical opener

355-2x0

315-1

Interesting to note... I bought Frank a new super Centurian size 36 for his Christmas gift. It came last night and he got it on. For a laugh he said I should try it on. I didn't see much point because it would be like a sack of potatoes. I put it and sure enough it was huge. However, I took it for a spin and squatted 275 for a couple of singles easily with no wraps. It was much nicer than my old 32. I don't know if it's because it's new or because it's bigger, doesn't pull me around and I just naturally sit back into it more. It felt much more comfortable. I offered to break it in for him for nationals.

Snatch grip dl

135-3x10

CG BP

bar-10

95-3x8

db side bends

80-2x10/side

I've forgotten what a blown face feels like.

juliewatkin

Well I'm doing moderately well. My squat numbers are comparable to where they were before I cut weight so I'm pretty happy, Today I trained in Franks new suit which is huge on me but it works really well for me.

Squat
bar-10
135-2x5
185-2
225-3 add suit bottoms
250-3 add belt
280-1 staps
300-1 wraps
320-1
280-2

http://www.youtube.com/watch?v=E0wP9QU22qw&feature=youtu.be


Bench
bar-10
95-3
105-3x5

DB rows
35-2x15
82-2x15

HLR
3x10

juliewatkin

This is week two in the bench shirt and it was a bit smoother than last week. Last week wasn't bad but it was a bit stuttery and tentative

Bench

bar-2x10

95-3

115-1

135-2 add shirt

155-2

165-1

170-1 this was a bit smoother than the 165

155-1 with signals

Squat

bar-10

13-5

165-3

195-5x3

DB bench

37.5-5x10

super set with

Good mornings

135-5x5

That's it. Then we walked the dog in the freaking cold (-9C with -15 wind chill). The dog doesn't care though.

On another note, since I've cut weight I've had several people comment on my size. Most recently, I had a client breakfast this morning. It was for one of our builders and we were there with all the other trades. One of the guys we were sitting with made a weird comment about what I'd eaten. I didn't say anything but the woman I was with commented on the way home that she thought he was out of line. Why do people think it's okay to comment on your weight when you're slim. They wouldn't dare say anything if I were overweight. Dinks. It's not complimentary, it's inappropriate from a strange man and never a good thing.

juliewatkin

Today my weight bottomed out at 121. I'm not sure why. Maybe it was the super large mulled wine I had last night in the bath tub. It was delicious though.

Deadlift
135-2x5
225-2x2 add suit bottoms
285-1 add belt
325-1 add straps
345-1
I tore my hand again. I keep tearing the callous on my left hand pinky finger despite filing it and moisturizing. After I tore it, I put on liquid new skin and it felt like liquid fire on raw skin. I seriously hope they don't expect anyone to put that on children's cuts

Zerchers
bar-5
135-4
145-4
155-4
165-4
175-4
185-4

Video is 345 and last set of zerchers. I can't help but notice that my hair is looking nice and glossy. I think the darker colour suits me nicely.

http://www.youtube.com/watch?v=-DgmVRv--vo&feature=youtu.be

Floor press
bar-5
95-4
100-4
105-4
110-4
115-4
120-2

Bar roll outs
3x10

juliewatkin

Squat
bar-10
135-2x5
185-3
225-3 add suit bottoms
255-3-add belt
285-1 straps
305-1
325-1 add wraps (the only rep with wraps.)
285-2,3x1

I think this is the heaviest I'm going. I can't see going any heavier than 325 at provincials. I'm thinking of opening at 125 (275) so I'll likely go between 125 and 135 and hammer depth. On the last singles at 285 I brought my feet in a bit and was able to get down a bit better.

Bench
bar-10
95-3
105-3x5

We had other stuff planned but I decided that was enough for now.

juliewatkin

Yesterday we had a client lunch at the mandarin and I'm still riding the subsequent sodium bloat.

Bench
bar-2x10
95-3
115-1
135-3 add shirt
155-1 signals
165-1 signals
175-1 signals this came up easily and cleanly
155-1

I'm still going with less is more in gear so I left it at that

Squat
bar-10
135-5
165-3
195-5x3

DB Bench
37.5-5x10

superset with

Good mornings
135-5x5

v-sits
2x15
I just got bored with this

juliewatkin

Last night was our work party and it was a blast. There were almost 100 of us and we had a bowling party. I suck at bowling which makes it more fun because I can relax, have a drink and just roll with it. I'm not much of a drinker so even a few affects me the next day.

Today we went to the Y in St. Catharines for a bit of team training.

Deadlift
135-2x5
225-2 add suit bottoms
275-1 add belt
315-1 add straps
335-1 felt easy but the bar moved in my hand again and I ended up with a blood blister. Same spot as before, left hand pinky. I think I just haven't let it heal properly. Between now and the meet, I'm not going heavy and I'm pulling with straps to let my hand heal.

Deadlift to knees/pause and lock out
275-2x4 suit bottoms and belt
225-4x4 nothing

Bench
bar-10
95-3
105-3x5

Then we tried Jerry Marentettes new thing for stability. You bench to about 6 inches off your chest and hold it for 10 seconds. One of the guys put his hand down for the right height. Then you lower to 1 inch off your chest and hold another 10 seconds. You press the bar and do it again. You probably can't press it again and your spotters pull it up for you. I did it with 85lbs and 95lbs. It was kind of hard.

All the guys went for a soak in the whirlpool and I futzed around with front squats
95-5
115-5
135-2x5

I spent the afternoon making hor dourves for our family Christmas dinner at my sister's in Barrie tomorrow which likely won't happen because we are all braced for a **** kicking ice storm.

juliewatkin

Christmas is a bit of a hodge podge this year. For the past ten years, my girls have stayed at my place Christmas eve and the morning and then went to their dad's place. This year was the same but the difference is that Frank is working all Christmas and new years. He works nights, 11:30 to 9:30 so there wasn't really much overlap Christmas morning.I kind of had Christmas morning with the girls, then Frank got home, then the girls left. We went for a long walk with the dog.

Yesterday we squatted
bar-10
135-5
185-3
225-3 add suit bottoms
255-1 add belt
275-1 add straps
295- bunch of singles. I'm having a tough time getting down and was playing with stance. It's still giving me a problem.

Today I benched
bar-10
95-3
105-3x5
double paused bench
85 & 95

Interspersed in all of this is my Christmas vacation project. I have an old Ikea book case with glass front doors that I bought in 1990. It is pine look press board. I decided to fancify it to fit in with the rest of my decor. I painted the body in high gloss aubergine and the shelves are gloss cream colour to contrast. I took the doors off and painted the frame in champagne mettallic paint. It's a flat paint and only has a slight metallic sheen to it. The final part, that I'm in the midst of is applying wall paper to the backing of the shelves. Tomorrow I'm going to get nice new knobs at Home Depot. I'll post a picture when I'm done. It sounds kind of busy but because there are glass doors on the front and it will be filled with china, the wall paper will be very much background and more of a suggestion of colour.

Have a great Christmas.

And then I went a benched a bit more.

Bar-5
95-3
105-2
115-1
120-1
125-1