canadianlbs wrote: »

hanlonsk wrote: »

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'.

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.

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 kg

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.

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.

W3D1 of the UBB Construct phase (2nd run through). Stuff is starting to feel heavier, but in a good way!

Power Snatch doubles EMOTM x6 @ 80lbs

Back squat 132.5x5, 140x3x3, 150x3
superset with ring dips submax strict then kipping (but with band assistance it's rather hard to kip xD it was a lil awkward) somewhere between 5-7 reps strict then 2-3 reps "kipping"

3 rounds for time
- 270 single unders
- 10 lunge jumps/leg (replacing 10 box jump overs)
- 9 squat clean thrusters @ 65

You,d think my legs would've given me the most trouble here, but the upper body part of the thruster was actually the toughest. I finished in 14:30 or so, and that's with my jump rope coming apart in the middle of the first round and having to hunt down the screw and put it back on, lol.

Loved the sweat i got. Was feeling decent afterwards so I went and played basketball for 20 mins. It's almost 2PM and I have not had anything to eat yet O.o. Yeah, starting to feel hungry, but Ima shower first!

hanlonsk wrote: »

canadianlbs wrote: »

hanlonsk wrote: »

I think I should take that as a compliment??

i sure would. it seems like you're learning really fast and making great use of whatever you learn.

are you going to do it?

I don't know. I have more research to do for sure. Although, it was so far from my brain's consciousness... I don't even legitimately know what I should be looking into before considering the question. It always worries me when I'm sooo far out of my knowledge base that I don't even know what questions I should be asking.

I'd say do it. Most federations will allow you to "compete" for your first time for a nominal fee and without a singlet (at least here they do). You just gotta show up with shorts on so they know you're not wearing anything to supprt/aid you underneath. Depending on your weight class/age/the popularity of the sport where you are among females, there's even a chance you could place within the top 3 just for showing up, even if you don't actually hit the numbers to qualify for nationals or whatever. It gives you something to shoot for, and a great environment to hit PRs and just overall make you feel proud about yourself.

And if the coach has mentioned it to you, there's also a chance he might know a thing or two about the meets in your area. But otherwise, just type "powerlifting [your area]" into google. There's more info about it out there than you,d think

I may be in and out of posting for a bit. I'm getting to the gym and doing my lifts, but life outside the gym is a bit much at the moment and keeping up with threads on here may fall by the wayside til they settle. My doc has given me a referral for thyroid testing, so I'll be able to check that out soon. I'm going to ask about Hashimoto's as well, since I've only ever been diagnosed with "generic" hypothyroid.

Walked to/from the gym today.
Squats 3/3/3+ (6) @ 115/130/140
Deadlifts/Romanian DL (supersets) 6/6/6/6/6/6 @ 115
Front squats 8/8/8 @ 65
Planks for 30 sec, 2x

August Weightlifting
Goal: 12 times (3 times/week)
Done: 5/12

22/8/17
SL A

Squat 5×5 29.5 kg (65 lbs)
Bench press 24.5 kg 5x5 (54 lbs)
Barbell rows 32.5 kg 5x5 (71.6 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

Oh... looks like Thursday's workout took so much out of me I never reported it!

Snatch balance + OH squat x3 each, 4 sets (85, 90, 92.5, 95lbs I believe?)

Front Squats superset with 12' depth broad jumps x4 every set
112.5x5, 117.5x3, 120x3, 125x3

10, 9, 8, 7..., 2, 1
- sumo deadlift @160lbs
- barbell push press (from floor) @ 67.5
- barbell overhead squat (from floor as well) @67.5

Took me exactly the same time as the last time I did this one, with 5lbs less on deadlifts and 2.5 less on the press and squat, and with less weight on the stuff before. So that's technically progress. although the sumo deads still didn't feel right and my lower back has still not quite recovered 100% from them I just can't seem to get tight and pull the slack on the bar in the sumo position, so I always have to yank a bit on my lower back to get the first rep off the floor. My HR monitor tracked the whole workout (including warm-up) as an 891 calorie burn. Yikes!

I ran a sluggish but none-too-demanding 400/200/400/200/400m yesterday + some mobility work outside.

Today was a little less intense, but not by that much, and legs were still feeling it:

Power clean triples, EMOTM x6 @ 100lbs
Actually failed the 3rd rep on the last minute, but regrouped and did another one within the last minute so I won,t count this as a failure.

Push jerk 90x5, 95x3, 100x3, 102.5x3
superset with (split stance because lower back is a whiny baby today) DB rows 35x10, 35x10, 40x6, 40x8 (I woulda gone to 42.5 or 45 here if the DBs of that weight had been nearby, but they were not, so meh, extra reps, whatever).

And then 5, 4, 3, 2 10m sled push to and from loaded with 45lbs
10, 15, 20, 25 recline rows.

Last time around I had to drop to 25lbs of a load after 7 repeats, kept the weight the same this time. Also finished in 18:30, whereas my last go at this I had 18 of the last 25 rows done. So wow. Much progress! =D (or I actually allowed myself to rest between most of the sled lengths which means I never actually went totally to failure, which means it was easier to recover and get back at it., but shh)

Happy with my progress here, but I've been dragging my feet getting to the gym even though I've wanted to exercise a lot lately. I'm due for a deload. One more week and then I'll take it easy for a bit before moving on to the next phase.

klrenn wrote: »

I'm planning on switching up my programming. Was looking at madcow, but I really don't want to squat 3x/week anymore, and since I have a push/pull meet in January, i'd like to deadlift twice a week. Trying to figure out if there's a way to modify it so that I'm squatting, benching, and deadlifting twice a week across 3 workouts.

There are plenty of other free strength-based programs out there, depending on how many time a week you can workout. 4 days a week you have PHUL and the Candito linear program that are decent option. I think Jason Blaha has other decent ones aside from his ice cream fitness 5x5.

There's always 5/3/1 that can be modified to fit your goals and number of days a week pretty much at will (I have run it as a full body, 3 days a week program before, with decent results IMO.)

In your case I'd easily see it as a template sort of like this:

Day 1
Squat 5/3/1
Sumo deadlift 4x[8-10]
Db Incline Press 3x12

Day 2
Bench 5/3/1
Rows (any variation of horizontal pulling) 4x[8-10]
Lunges or step-ups, or... *gulp* bulgarian split squats (1-legged variations, basically)

Day 3
Deadlift 5/3/1
OHP 5/3/1 (these can easily even be run as a superset easily, if you're short on time, considering resting for deadlifts tends to be longer than OHP anyway)
Front squats 4x[6-8] (if you're feeling it. You're already hitting the lower body here, so I wouldn't see those as mandatory)
Pull-ups (or any vertical pulling) 3x12

And in the 2-3 weeks before your meet, you drop all the accessory stuff, and only do the deadlift variation you'd be using, and switch OHP for a lighter, explosive Bench day. Making sure the last week has you training far, far from failure.

I guess I'm just a bit biased because I really like the customization possibilities with 5/3/1. Haha.

Yes, I am back again after another break.
I really want to stick with it this time.
I decided that the issue was that while I was trying to "ease" in by doing just vanilla SL 5x5, I found it a little dull, so I lost motivation. So I am back to doing ICF.

Tues:
Squat - 3x5 at 65 lbs
Negative pullups - 2x5
Bench - 3x5 at 55
Row - 3x5 at 55
Shrug - 3x8 at 55
Skullcrushers - 3x8 at 20
Barbell Curls - 3x8 at 20
Good mornings - 3x10 at 55
Hanging leg raises - 2x10

Thurs: (Didn't increase weight due to massive DOMS from Tues)
Squat - 3x5 at 65
Negative pull ups - 3x5
OHP - 3x5 at 45
DL - 1x5 at 115
Light rows - 3x5 at 50
Close grip BP - 3x8 at 45
Curls - 3x8 at 20
Hanging leg raises - 2x10