Squats and Weighted Pull-ups

Trying to get back in some kind of rhythm - between the weather and the start of "spring" soccer, my schedule is out of whack.

Buy-in: 2 x CFWU

WOD: Back squats and weighted pullups

Back Squats 3 x 5
Warm-up sets: 1 x 8 x 45#
1 x 5 x 65#
2 x 5 x 95#
1 x 3 x 110#

Work sets: 3 x 5 x 130#

Weighted pull-ups: Max reps @ 10#
8/6/5

Cash out: Handstand holds - :12/:15/:8
These were quasi-freestanding - I kicked up next to the wall, but ended up not really needing the wall.

Squats and Presses once more

Buy-in: 3 rounds

10 squats

10 back extensions

5 pull-ups

10 pushups

WOD: Squats and Presses

Back Squats 3 x 5

Warm-up sets: 1 x 8 x 45#

1 x 5 x 65#

2 x 5 x 95#

1 x 3 x 115#

Work sets: 3 x 5 x 130

Presses 3 x 5

Warm-up sets: 1 x 5 x 45#

1 x 3 x 55#

Work sets: 2 x 5 x 65# (failed last 2 reps of 2nd set)

Push Press 1 x 5 x 65#

Squats still improving, though it's getting harder - barely finished the 3rd set. Presses....ugh...just ugh...

Cash out: max rep hanging KTEs - 13

4 x 400m runs @ 2:00 RI - treadmill set at 1% incline and 7.5.mph

Some pool time and barbell grip comparison

After a very long layoff (since last August), I got back in the pool and swam with the Masters team today. Boy, am I out of shape for swimming! Stroke is out of rhythm and my DPS (distance per stroke) has significantly decreased. If I want to hit Masters Nationals in May, I'm going to have to spend more time in the pool. Guess it's time for yet another rework of my programming.

Because I did swim today, I decided to forgo the metcon portion of my Deadlift + Metcon day.

AM - Swimming

Warm-up: 200 swim - 200 kick w/fins - 100 scull

Just 100 yards of sculling killed my forearms, but the "dog paddle" scull out front really helps with catch.

Drill: 6 x 75 @ :20 RI 50 1-arm free (switch arms after 25, breathe on non-work side), 25 redneck crawl

3 x 50 @ :10 RI Concentrate on SPL (avg 15 1st 25 and 17 2nd 25)

3 x 50 @ 2:00 Descend both time and #/strokes per 50

1 - :38/32

2 - :36/32

3 - :36/35

Sprinted on the last 50 and sacrificed DPS for turnover on the first 25. Gotta work on increasing turnover while holding DPS

Cool-down: easy 200

Total: 1450 yds

PM - Deadlifts

Buy-in: 5:00 rowing

WOD: Deadlifts 1 x 5

Warm-up sets: 1 x 8 x 45# (RDL)

1 x 5 x 95#

1 x 5 x 115#

1 x 5 x 135#

1 x 3 x 155#

Work set: 1 x 5 x 175#

Felt much stronger on these than I did last week at the same weight. No issues with grip this time, which makes me wonder if part of that issue has to do with the bars at the Robinhood Road branch. The 20-kg bars at RR are the satin chrome finish, and the grip/knurl are different from the bars at WF, which are the dark matte finish bars. The WF bars have a pretty sharp knurl, which is a bit uncomfortable but easier to hang onto.

Cash out: 5 KTEs; 2:00 Plank; 3 x handstand holds (:20/:19/:25)

Checking out Central

As a part-time YMCA employee, one of the benefits I enjoy is a free family Metro membership. That means I can use any of the YMCA facilities within the NW NC YMCA area. That's 11 different Y facilities available to me, from Wilkesboro all the way to Kernersville. Most of the time, I only use the West Forsyth branch, because it's five minutes from home, or the Robinhood Road branch, because it's new, uncrowded and pretty close to the office. I've used the Central branch for swimming, but never for anything else until today.

Central's free weight room is small, but well-equipped. I was impressed - 3 power racks, 4 pullup bars, 4 benches and plenty of barbells. I was the only woman in there, but the guys all seemed to be serious lifters focused on strength rather than vanity. And they didn't hog equipment. I may have to go to Central more often.

Buy-in: 3x 10 squats, 5 pull-ups, 10 push-ups, 10 good mornings

WOD: Squats and bench presses

Back squats 3 x 5

Warmup sets: 1 x 8 x 45#

1 x 5 x 65#

2 x 5 x 95#

1 x 3 x 110#

Work sets: 3 x 5 x 125#

Bench presses 3 x 5

Warmup sets: 1 x 5 x 45#

1 x 5 x 65#

1 x 5 x 75#

1 x 3 x 85#

Work sets: 1 x 5 x 95# (f), 2 x 5 x 90#

Squats seemed harder at 125# this time than they did last time, but that could be due to getting only 5 hours of sleep last night. Epic fail at 95# on the bench - good thing I had a spotter. My shoulder may pay for it later. 90# seemed to easy, but 95# is too heavy. At least it was today.

Cash out: 3 x max rep weighted pullups (10#) - 8/6/5

B-Day: Power Cleans and Metcon

First time doing cleans in at least couple of weeks, mostly due to interruptions in my training cycle.

Buy-in: Burgener warm-up X 3

WOD: Power cleans + Metcon

Power cleans 3 x 5

Warm-up sets: 1 x 8 x 45# HPC

1 x 5 x 65#

1 x 5 x 75#

1 x 3 x 85#

Work sets: 3 x 5 x 95#

Metcon: 15 - 12 - 9

Box jumps (20")

KB swings (1 pood)

Pushups (used the Perfect Pushup handles)

Time - 4:11

Wow, I need to work on getting my form consistent, especially getting under the bar. At least 2 reps every set, I wasn't generating enough acceleration on the second pull to get under the bar and ended up muscling it up into the rack. Not good for shoulders or forearms. When everything clicked, 95# was a piece of cake. When it wasn't working...well, at I didn't dump the bar and get tossed out of the Y.

The metcon was popping. 4:56 was my last time for this routine, so a 45-second improvement. Not too shabby. As a bonus, at least 3 different people asked me what I was doing, and I ended up giving a quick KB swing tutorial to a couple of them. Nice to be able to do a little CF promotion!

Cash out: 3 x hollow holds :15/:20/:19

Another 'A' Day - Squats and Presses

Buy-in: 2 rounds 10 squats, 10 good-mornings, 5 KTEs, 10 pushups

WOD: Squats and presses

Back squats 3 x 5

Warm-up sets: 1 x 8 x 45#
1 x 5 x 65#
2 x 5 x 95#
1 x 3 x 110#

Work sets: 3 x 5 x 125#

Presses 3 x 5

Warm-up sets: 1 x 5 x 45#
1 x 5 x 55#

Work sets: 3 x 5 x 65#

Squats were up 5# from the last session. I continue to make fairly linear progress on my back squats. My technique feels cleaner, though I still need to take video so I can get another set of eyeballs on it. Getting a little frustrated with presses. I understand that progress will be slower on these because of the smaller muscles involved, but I've been stuck at 65# for the last three workouts. I probably need a form check - my lower back twinges on the right side when I start to struggle with these.

Cash out: Barbell curls 3 x 5 x 35#
Shut up. I haven't done curls in years and I wanted to do something a little different today.

D-Day: Deads and Metcon

Back to the new Y on Robinhood Road for my DL/Metcon day.

Buy-in: 5:00 rowing (~1050m)

WOD: Deadlifts + Metcon

Deadlifts 1 x 5

Warm-up sets: RDLs 1 x 8 x 45#, 1 x 5 x 65#

1 x 5 x 95#

1 x 5 x 115#

1 x 5 x 135#

1 x 3 x 155#

Work set: 1 x 5 x 175# FAIL

Massive failure - only got 3 reps before my left hand grip gave out. Almost dropped the damn bar. I walked away and came back to do reps 4 & 5 as heavy singles. Boy, was I pissed. Direct grip work may be in order.

Metcon: 1 mile run on the treadmill @ 1% incline and 7 mph pace. Tried to maintain POSE technique - think I was fairly successful based on how my calves felt when I was done.

Cash out: Sampson stretch x 3, ATG squat hold for 3:00

Back to CFWF

Feeling a little more motivated after a week off and ready to get back to lifting.

Buy-in: Air squats, walking lunges, pull-ups and pushups until I felt loose.

WOD: Back squats and bench presses

Back Squats 3 x 5

Warm-up sets: 1 x 8 x 45#

2 x 5 x 65#

1 x 5 x 95#

1 x 5 x 115#

Work sets: 3 x 5 x 120#

Bench Presses 3 x 5

Warm-up sets: 1 x 5 x 45#

1 x 5 x 65#

1 x 5 x 75#

Work sets: 3 x 5 x 90#

Definitely lost a little in my week off, but not much. 120# squats were not quite as easy as last time. Struggled more than I thought with the 90# benches, but discovered the reason for that when I unloaded the bar after my work sets: I had put a 5-lb plate instead of a 2.5-lb plate on the right side of the bar. So not only was I lifting 92.5# instead of 90#, I was lifting an unbalanced load. Guess I should feel lucky I didn't hurt myself.

Cash out: Weighted pull-ups 2 x 5 x 10#