I haven't felt very much like logging lately. I've been doing stuff, I've just felt rambly and thus haven't posted, but I think I may indulge myself in rambles.
Is is even possible to have a log that's only about one thing, don't all the parts of life encroach on each other? If I have a good workout, it can make the whole day better. A crappy one can leave me in a terrible mood. I'm finding the reverse can be true too. A crappy mood can easily turn a workout crappy.
I've actually been thinking a lot about feelings lately. Which sounds a bit silly at first I suppose, but I've been having a lot of conversations (Hi Mark!) about being introspective and paying attention to why I'm feeling the way I'm feeling. While I still embrace whatever feeling it is, maybe knowing why it is will help recreate it if it's a good feeling and keep it at bay if it's not.
Which brings us to workouts of last week. I did a lot of yoga last week; four classes. And I was incredibly pissed off for 3 of them. Yeah, nice relaxing yoga, making me angry. One class was an instructor that just called out position names in rapid fire. I've done enough yoga that I know what to do, but it was constant movement. Another was too slow and held positions for too long. The third, I'm not quite Goldilocks, was barely a yoga class. In my book a bosu ball and weights do not belong in yoga. They all got me sweaty, they were workouts, but it took me three classes to figure out why they were so upsetting. Working out is hard, of course there's stuff to bitch about. But what it was is that I wasn't getting what I expected out of the class. For me, yoga is active recovery. I go there to stretch, to move, to relax. I don't want a workout, I want relaxation.
It seems a bit obvious and trivial, but it actually felt like a growing moment. Rather then leave when that third class was making me angry, I made adjustments and got what I wanted out of class. That wouldn't have been possible if I hadn't first come to the realization of what I did want. Knowing why you're doing something, is vital to keep doing it. I don't really want to spend any of my life going through the motions.
I do a lot of motions though (see what I did there?) and just finished up the second wave of 531. I'm feeling really good about bench, OHP (overhead pressing) and DLs (deadlifts). Highlights:
Bench 95x3, I'm starting to understand leg drive more and it's paying off. I'm going to have to start thinking about arching. Which I don't really do, but is going to have to get into why I bench. If it's for numbers, I'm going to have to arch.
OHP 70 x 3, I'm getting this form down, this will go up a lot more soon
DLs 195x3 Chalk is totally worth the hassle and hand prints
And now we're to squats. They're just not feeling good. I think I'll pull them out of 531 and do something else. I'm thinking a bit of time light weight, high rep. Grease the groove as they say. I got some really good suggestions on google+ that I need to play with. I'm deloading this week, so by next week I'll have to have it figured out.
Thanks for reading if you've made it this far :)
Wednesday, May 16, 2012
Tuesday, April 3, 2012
531 W2
Well, updating more often went to the wayside last week. I guess I'm actually going to have to a schedule a time to do so. There's something about the accountability and the sharing of little victories that I think makes having a log worth it.
Scheduling last week turned into a game of knowing myself and not letting my inherent laziness take over. I knew at the start of the week that I was going to be out of town for the weekend, and that while I always intend to work out when not home, I never do. I know a lot of guys that travel and make the time to get gym sessions in, but I am not that person. Which means I loaded everything into 4 days in a row. What's the opposite of a weekend warrior? That's me.
Sunday (3/25)
I didn't do much, just went for a walk with my mom. I've really been trying to get my mom to do more lately. I mention it because I got her a Wii and the whole fit board thing. It's great! While of course getting to the gym and doing actual yoga or tennis or whatever is better, but I'm a big believer in baby steps and that something is better than nothing. It's not too hard, and gets her to jump around without her having to move out of her comfort zone. I really recommend it if you know some one that likes games and needs to make the transition off the sofa into some activity.
M (3/26)
AM
Spent a lot of time on shoulder stuff, YTLW, dislocates, band pull aparts, face pulls, etc. I've noticed that my shoulder range of motion (ROM) on my right side is way less than on the left. I think it's a result of not tapping to shoulder locks, but I notice it a lot during yoga. Also, last time I took a progress shot of my back my lack of rear delts was pointed out by more than one person. So, while they aren't primary goals, extending my ROM and adding mass to my rear delts are in the 'do want' pile.
Then I got in some band assisted pull ups. I can pretty much get in 4 sets of 5 before even the band can't help me.
PM
Warm up
100 mountain climbers - my calves don't take to running well and were super sore, jumping rope wasn't happening.
MP
reps x weight
5x45
5x45
3x45
3x50
5x55
Played with dips a bit. I think I'm going to just use the assisted machine for a while. I'm not sure where I'd set up bands.
Tues (3/27)
AM
Spin
Assisted Pull Ups 4 x 5
Incline Push Ups 4 x 5
PM
Warm
75 30lb KB Swings - I'm really like these for getting glutes going before deadlifting. I really think about making it a hip hinge motion. I try to keep my shins perpendicular to the ground and not really moving them, letting all of the motion of the KB come from the momentum created by my hips.
DL
reps x weight
5x85
5x105
3x125
3x145
3x165
3x185
I love pulling sumo, love it. I think I'm going to have to start chalking soon. As it gets warmer, my hands get sweatier. I don't think the gym will mind if I take in my little climbing chalk bag.
75 Hip Thrusts
75 Swiss Ball Pike
W (3/28)
PM
Hula Hoop Class
Jump Rope x450
BP
5x45
5x50
3x60
3x70
3x80
4x90
Benching 90 for reps left me feeling like a boss. I can't wait until I get to the big boy plates.
Th (3/29)
AM
Spent some quality time with the foam roller and LX ball.
Assisted Pull Ups 4x5
Incline Push Ups 4x5
BSS 2x20 each leg
So when I do these I super set them, but a little oddly. I do 5 pullups, a set of BSS, then 5 pull ups, until I can't do pull ups any more, then I flank the BSS with push ups.
PM
Warm Up
Jump Rope x450
Squat
5x55
5x65
3x80
3x105
3x120
Man that 120 was a grind, but I got through it. There's comfort in knowing that I should be able to according to the program. This was a quick session since I had to get to class.
Fri (3/30)
Finished off the BW stuff so totals for the week:
75 Pull ups
75 Incline Pushups
75 BSS each leg
75 Swiss Ball pike
75 Hip thrusts
Still feeling out dips, but they'll get done this week.
I ended up favoring weight stuff for cardio, which is something I need to watch for. I may try to do one of those couch to 5k programs for running accountability.
Sorry for another long ass post.
Scheduling last week turned into a game of knowing myself and not letting my inherent laziness take over. I knew at the start of the week that I was going to be out of town for the weekend, and that while I always intend to work out when not home, I never do. I know a lot of guys that travel and make the time to get gym sessions in, but I am not that person. Which means I loaded everything into 4 days in a row. What's the opposite of a weekend warrior? That's me.
Sunday (3/25)
I didn't do much, just went for a walk with my mom. I've really been trying to get my mom to do more lately. I mention it because I got her a Wii and the whole fit board thing. It's great! While of course getting to the gym and doing actual yoga or tennis or whatever is better, but I'm a big believer in baby steps and that something is better than nothing. It's not too hard, and gets her to jump around without her having to move out of her comfort zone. I really recommend it if you know some one that likes games and needs to make the transition off the sofa into some activity.
M (3/26)
AM
Spent a lot of time on shoulder stuff, YTLW, dislocates, band pull aparts, face pulls, etc. I've noticed that my shoulder range of motion (ROM) on my right side is way less than on the left. I think it's a result of not tapping to shoulder locks, but I notice it a lot during yoga. Also, last time I took a progress shot of my back my lack of rear delts was pointed out by more than one person. So, while they aren't primary goals, extending my ROM and adding mass to my rear delts are in the 'do want' pile.
Then I got in some band assisted pull ups. I can pretty much get in 4 sets of 5 before even the band can't help me.
PM
Warm up
100 mountain climbers - my calves don't take to running well and were super sore, jumping rope wasn't happening.
MP
reps x weight
5x45
5x45
3x45
3x50
5x55
Played with dips a bit. I think I'm going to just use the assisted machine for a while. I'm not sure where I'd set up bands.
Tues (3/27)
AM
Spin
Assisted Pull Ups 4 x 5
Incline Push Ups 4 x 5
PM
Warm
75 30lb KB Swings - I'm really like these for getting glutes going before deadlifting. I really think about making it a hip hinge motion. I try to keep my shins perpendicular to the ground and not really moving them, letting all of the motion of the KB come from the momentum created by my hips.
DL
reps x weight
5x85
5x105
3x125
3x145
3x165
3x185
I love pulling sumo, love it. I think I'm going to have to start chalking soon. As it gets warmer, my hands get sweatier. I don't think the gym will mind if I take in my little climbing chalk bag.
75 Hip Thrusts
75 Swiss Ball Pike
W (3/28)
PM
Hula Hoop Class
Jump Rope x450
BP
5x45
5x50
3x60
3x70
3x80
4x90
Benching 90 for reps left me feeling like a boss. I can't wait until I get to the big boy plates.
Th (3/29)
AM
Spent some quality time with the foam roller and LX ball.
Assisted Pull Ups 4x5
Incline Push Ups 4x5
BSS 2x20 each leg
So when I do these I super set them, but a little oddly. I do 5 pullups, a set of BSS, then 5 pull ups, until I can't do pull ups any more, then I flank the BSS with push ups.
PM
Warm Up
Jump Rope x450
Squat
5x55
5x65
3x80
3x105
3x120
Man that 120 was a grind, but I got through it. There's comfort in knowing that I should be able to according to the program. This was a quick session since I had to get to class.
Fri (3/30)
Finished off the BW stuff so totals for the week:
75 Pull ups
75 Incline Pushups
75 BSS each leg
75 Swiss Ball pike
75 Hip thrusts
Still feeling out dips, but they'll get done this week.
I ended up favoring weight stuff for cardio, which is something I need to watch for. I may try to do one of those couch to 5k programs for running accountability.
Sorry for another long ass post.
Saturday, March 24, 2012
531 W1 D3 and D4
You're going to have to bear with me while I adapt to blogging rather than just keeping a log on a forum. It's much more of a two way street there, here I feel a bit like I'm doing a 'dear diary' entry. I think I'll aim for two or three updates a week here, more might be overwhelming and less means I'll forget what's going on.
I may also need to do some name adjustments. I don't know that I can call this a BJJ (Brazilian Jiu Jitsu) blog, if I only actually do BJJ on occasion. I also know I have trouble sticking to just one topic. Life is one intertwined thing, I can't always talk about fitness without mentioning other aspects of life. I'll mull over it and decide, unless someone has some input. I'm going to try to stick to fitness and health related stuff, and if you're going to have to wear pants, pajamas are the best option.
I'm going to cram this past week into one post, to catch up.
M (3/19)
AM I did a bit of incline walking and foam rolling in the morning. If you don't have a foam roller and a lacrosse ball, get them, then google myofascial release. It hurts so good. And I'm pretty sure is what keeps me able to move some days.
PM 531 W1 D3
You'll note I'm in W1 of 531 but still on D3, I'm going to have to double up. The only days I can be sure to hit the weight room are M & W, so next week, I'll do 2 days of lifting in one session.
Warm-up
Jump rope - I am not a very good jump roper, but I'm getting better. I like counting jumps rather than time. So 450 jumps in sets of 100.
BB BP (Barbell Bench Press)
Weight x reps
45x5
50x5
60x3
65x5
75x5
85x7
For that last one the program says just to do more than 5, but I'm not very good at not having a goal number so I picked 7. Do you guys have a way you handle that? AMRAP (as many reps as possible) doesn't work for me.
I skipped accesories, I didn't know what to do, and in those situations my natural reaction is to do nothing
Tue (3/20)
AM Spin
W (3/21)
PM
Hula Hoop class! It fits in my schedule again! I'm not a very good hooper. In fact I sometimes have trouble just keeping it on my waist, but I really like it. It's fun. We had class outside since the weather has been lovely lately.
Then 531 W1 D4
Warmup
The gym was too crowded for jump rope so I went for the KB swings instead.
30lbs KB x 75
I aimed for in a row, but did stop a few times dues to technical difficulties like people walking in front of me, or me not being able to breathe.
Squats (barbell back squats)
weight x rep
55x5
65x5
80x3
100x5
115x5
I don't know what's gotten into me, but I'm finding squatting a bit scary lately. I think the light weight will help with that, but I really had to psych myself up to squat.
Th (3/22)
AM
I decided to see what I was going to do about BW movements/accessory work. 531 says I should do 75 chin-ups, dips, GHR (glute hamstring raises), HLR (hanging leg raise), push-ups and single leg squats. Two types after each session. Seeing as for most of those I can't do one. Things need to be modified. I've decided to aim for 75 reps over the week, and have modified the movements.
So my goal is to get in one week: 75 band assisted pull-ups, 75 swiss ball pike, 75 hip-thrusts off the bench, 75 band assisted dips,75 incline push ups and 75 single leg squats each leg. As it gets easier I'll make the movements harder.
Th I knocked out the Single leg squats in sets of 10 supersetted with incline push ups in sets of 10. Took me about 45 min! I am no crossfitter.
Fr (3/23)
I ran! Outside! If you don't know me, you may think this is nothing, but running outside has been a big deal for me. I just haven't been able to make myself do it. But I sucked it up, and got in 3.3 miles of run/walk in about 50 min. The goal is to run it all. But I was happy with just getting outside, and I got to wear a new matchy outfit. I'll start posting pics once I figure out how.
Sat (3/24)
Yoga - I haven't gone in a while, it was evident.
And now we're here. Sorry for the super long post. I'll be better about bite sized from now on.
I may also need to do some name adjustments. I don't know that I can call this a BJJ (Brazilian Jiu Jitsu) blog, if I only actually do BJJ on occasion. I also know I have trouble sticking to just one topic. Life is one intertwined thing, I can't always talk about fitness without mentioning other aspects of life. I'll mull over it and decide, unless someone has some input. I'm going to try to stick to fitness and health related stuff, and if you're going to have to wear pants, pajamas are the best option.
I'm going to cram this past week into one post, to catch up.
M (3/19)
AM I did a bit of incline walking and foam rolling in the morning. If you don't have a foam roller and a lacrosse ball, get them, then google myofascial release. It hurts so good. And I'm pretty sure is what keeps me able to move some days.
PM 531 W1 D3
You'll note I'm in W1 of 531 but still on D3, I'm going to have to double up. The only days I can be sure to hit the weight room are M & W, so next week, I'll do 2 days of lifting in one session.
Warm-up
Jump rope - I am not a very good jump roper, but I'm getting better. I like counting jumps rather than time. So 450 jumps in sets of 100.
BB BP (Barbell Bench Press)
Weight x reps
45x5
50x5
60x3
65x5
75x5
85x7
For that last one the program says just to do more than 5, but I'm not very good at not having a goal number so I picked 7. Do you guys have a way you handle that? AMRAP (as many reps as possible) doesn't work for me.
I skipped accesories, I didn't know what to do, and in those situations my natural reaction is to do nothing
Tue (3/20)
AM Spin
W (3/21)
PM
Hula Hoop class! It fits in my schedule again! I'm not a very good hooper. In fact I sometimes have trouble just keeping it on my waist, but I really like it. It's fun. We had class outside since the weather has been lovely lately.
Then 531 W1 D4
Warmup
The gym was too crowded for jump rope so I went for the KB swings instead.
30lbs KB x 75
I aimed for in a row, but did stop a few times dues to technical difficulties like people walking in front of me, or me not being able to breathe.
Squats (barbell back squats)
weight x rep
55x5
65x5
80x3
100x5
115x5
I don't know what's gotten into me, but I'm finding squatting a bit scary lately. I think the light weight will help with that, but I really had to psych myself up to squat.
Th (3/22)
AM
I decided to see what I was going to do about BW movements/accessory work. 531 says I should do 75 chin-ups, dips, GHR (glute hamstring raises), HLR (hanging leg raise), push-ups and single leg squats. Two types after each session. Seeing as for most of those I can't do one. Things need to be modified. I've decided to aim for 75 reps over the week, and have modified the movements.
So my goal is to get in one week: 75 band assisted pull-ups, 75 swiss ball pike, 75 hip-thrusts off the bench, 75 band assisted dips,75 incline push ups and 75 single leg squats each leg. As it gets easier I'll make the movements harder.
Th I knocked out the Single leg squats in sets of 10 supersetted with incline push ups in sets of 10. Took me about 45 min! I am no crossfitter.
Fr (3/23)
I ran! Outside! If you don't know me, you may think this is nothing, but running outside has been a big deal for me. I just haven't been able to make myself do it. But I sucked it up, and got in 3.3 miles of run/walk in about 50 min. The goal is to run it all. But I was happy with just getting outside, and I got to wear a new matchy outfit. I'll start posting pics once I figure out how.
Sat (3/24)
Yoga - I haven't gone in a while, it was evident.
And now we're here. Sorry for the super long post. I'll be better about bite sized from now on.
Wednesday, March 21, 2012
531 W1 D1 and D2
My schedule has been really weird lately. But to catch up with the first week of 531:
Monday (3/12)
PM -First night of 531!
Warm up
Yoga flow
Dislocates with the band
Then jumping rope. My ankle can't deal with jumping on one foot, so I just skipped or jumped on 2 feet for 450 jumps, in basically sets of 100.
Sets xReps xWeight lbs
MP
2x5x45
1x3x50 - I was supposed to stick to 45, but messed up, I'm using the blackiron website, but this seems weird, I need to go back and read the book better.
2x5x45
1x10x50 - 10 reps? I hadn't realized reps go past 5, lol
I want to do the BW program as accessory, but my body weight makes it hard, and I forgot my band at home so I improvised.
LP
3x15x65(?) Not sure of the weights on the machine
Tricep Pressdown - used the machine that's supposed to be like dips. I don't think it's like dips. Machines are weird.
3x15x weight - no idea what the 3 little dots mean on the weight stack. I think it's supposed to make it less intimidating, but I just find it confusing.
Tues
AM
Spin
Wends: (3/14)
Warm
Jump rope x 450
DL
85x 5
105x 5
125x 3
135x 5
155x 5
175x 7
Swiss Ball Pike x75
Glute Bridge x75 (since I can't GHR, and we don't have one)
I didn't get any working out in Th- Su :(
Monday (3/12)
PM -First night of 531!
Warm up
Yoga flow
Dislocates with the band
Then jumping rope. My ankle can't deal with jumping on one foot, so I just skipped or jumped on 2 feet for 450 jumps, in basically sets of 100.
Sets xReps xWeight lbs
MP
2x5x45
1x3x50 - I was supposed to stick to 45, but messed up, I'm using the blackiron website, but this seems weird, I need to go back and read the book better.
2x5x45
1x10x50 - 10 reps? I hadn't realized reps go past 5, lol
I want to do the BW program as accessory, but my body weight makes it hard, and I forgot my band at home so I improvised.
LP
3x15x65(?) Not sure of the weights on the machine
Tricep Pressdown - used the machine that's supposed to be like dips. I don't think it's like dips. Machines are weird.
3x15x weight - no idea what the 3 little dots mean on the weight stack. I think it's supposed to make it less intimidating, but I just find it confusing.
Tues
AM
Spin
Wends: (3/14)
Warm
Jump rope x 450
DL
85x 5
105x 5
125x 3
135x 5
155x 5
175x 7
Swiss Ball Pike x75
Glute Bridge x75 (since I can't GHR, and we don't have one)
I didn't get any working out in Th- Su :(
And we're back
It's been a while since I've posted here. I started keeping a log on a forum and kinda just let this die. The forum imploded though, and I find myself a bit lost. I could find a new forum, but I think I'm mostly over Mod Wrath. I'm going to park myself in this little corner of the internet and you're welcome to join me.
So, what's been going on in the last few years? I've moved. I haven't rolled consistently in about a year. I do go back and visit my boys but until recently I hadn't found anywhere here that I'm comfortable rolling. I finally did find an academy that's localish (about an hour away) that I can hit once a week. Rolling once a week isn't going to improve my game, but hopefully it will make it so that I don't lose everything I've learned.
In other news, I've just started Wendler's 531. Mostly because of this article http://www.jimwendler.com/2012/02/531-and-mma/ and because I want to play power lifter for a little while. I'm only in week 1 so it's a good time to transition to a new blog I guess.
I tested maxes before I started:
OHP 65lbs x 1
BP 100lbsx 2
Squat 135lbsx 2
DL 225lbs x2 (I've been pulling sumo)
I'm also trying to figure out the assistance work, I'd like to do bodyweight, but I have a lot of weight (170lbs) and not the best ability to move it around. I'll figure out progressions soon. Just doing it as prescribed is too hard and I've found myself skipping it all week.
Anyway, if you're reading and I've lost you let me know. I know I can be a bit jargony and my spheres don't always overlap.
So, what's been going on in the last few years? I've moved. I haven't rolled consistently in about a year. I do go back and visit my boys but until recently I hadn't found anywhere here that I'm comfortable rolling. I finally did find an academy that's localish (about an hour away) that I can hit once a week. Rolling once a week isn't going to improve my game, but hopefully it will make it so that I don't lose everything I've learned.
In other news, I've just started Wendler's 531. Mostly because of this article http://www.jimwendler.com/2012/02/531-and-mma/ and because I want to play power lifter for a little while. I'm only in week 1 so it's a good time to transition to a new blog I guess.
I tested maxes before I started:
OHP 65lbs x 1
BP 100lbsx 2
Squat 135lbsx 2
DL 225lbs x2 (I've been pulling sumo)
I'm also trying to figure out the assistance work, I'd like to do bodyweight, but I have a lot of weight (170lbs) and not the best ability to move it around. I'll figure out progressions soon. Just doing it as prescribed is too hard and I've found myself skipping it all week.
Anyway, if you're reading and I've lost you let me know. I know I can be a bit jargony and my spheres don't always overlap.
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