Hips and heels

supposedly

Did stuff on Tuesday and Thursday but can't remember it. Also been cycling everywhere.

Today
Trap bar deadlift and single leg row
up to 60kg and 18kg for 6 sets of 10
Romanian deadlift and single leg squats
35kg and up to 25kg for 4 sets of 10
Really concentrated on moving perfectly and contracting the crap out of the muscles involved, especially trying to channel the abdominal demons. Tough enough session.

Had a coffee attack then so left it there.

supposedly

60kg deadlifts and 2 way skaters, 4 sets of 10
20kg single leg deadlifts and squats, 4 sets of 10

swiss ball planks 45s x 3, 15s rest

I'm so happy to be able to train two handed again

supposedly

Sumo deadlift 60kg and single leg cable rows 22.5kg
4 x 10

Split squats and back squats ( ! ) 15kg
4 x 10

5 mins ski machine alternating between max level and min level. weird feeling on the legs!

Swiss ball planks and floor planks, 45s x 3, 15s rest

Stretch and roll.

Pilates later.

supposedly

Friday
Sumo deadlifts up to 70kg for 4 x 10
zombiesquat up yo 30kg for 4 x 5

Saturday
trap bar deadlift up to 70kg for 15, 10, 10
zombiesquat up to 30kg for few reps
messed with bar, few ab things

supposedly

Fell off the internet again!

Today
Sumo and conventional deadlifts, up to 80kg for 5 x 5
Hamstring curl machine 10 x 5
Pulldown machine 10 x 5
Tabata double unders

I don't know why.

supposedly

5 x 5 deadlift, squat and press. I'm a powerlifter now.

supposedly

5 x 5 Slow Negative Assisted Pullups (SNAPs) and 90kg deadlifts

supposedly

Boxsquats: 90kg x 5 x 5
Deadlift warmups: up to 80kg with sumos and conventionals for 5s
Deadlifts: 90kg x 5 x 5
Speed deadlifts: 60kg x 2 x 10
Press: 30kg x 5 x 5

supposedly

Boxsquats: 95kg x 5 x 5
Deadlift warmups: up to 90kg with sumos and conventionals for 5s
Deadlifts: 100kg x 5 x 5

supposedly

Row 200m x 2, 53s, 49s
Band assisted (neutral grip) Pullups 3 x 5,
was going to do 5 x 5 of rowing and pullups but wrist said no. I listened.

gymfreak

supposedly wrote: »

Boxsquats: 95kg x 5 x 5

I wish I had your ass!
So frickin' strong!!!

supposedly

Trap bar deadlift 105kg x 5 x 5
Speed trap bar deadlifts 65kg x 2 x 10

Superset:
Box squat 5 x 5 up to 70kg then 10 x 80kg
Pullups 5 x 5 (band assisted, 1&1/4, slow negatives) then 10 band assisted
Clean pulls 5 x 5 up to 30kg then 10 x 30kg

Superset:
Swiss ball hamstring curls 3 x 15
Skaters 3 x 15

Superset:
Planks 30s x2
Ab prep 30s x2
Single leg stretch 30s x2

Steretched and rolled calves, quads, back

supposedly

Warmed up with some single leg stuff
Sumo and conventional deadlift: 5+5 x 45kg, 65kg, 85kg, 95kg
Deadlifts: 105kg x 5, 115kg x 5 x 5
Speed deadlifts: 65kg x 10, 75kg x 10

supposedly

Sunday: Did some snatch work with 15kg for pulls and stick for overhead. Wrist felt grand. Also did some 15kg jerk work, not a bother!

Tuesday deadlifts
sumo + conventional: 35kg x 5+5, 60kg x 5+5, 80kg nx 5+5, 100kg x 3+3, 110kg x 1+1, 120kg x 1+1, 130kg x 1+1, 135kg x 1+1, 135kg x 1+f
Back off sets, 10 sec hold at top: 130kg, 125kg, 120kg, 115kg, 110kg, 105kg, 100kg, 95kg, 90kg, 85kg, 80kg, 75kg

Abs: plank, ab prep, single leg stretch, obliques x 30s, 2 rounds

Oh yeah, also, a few jerks, a hang power snatch and a clean with 15kg. Jerks cool, snatch good(!:) ) but clean still not okay. Going to be back in no time

immigant

supposedly wrote: »

Sunday: Did some snatch work with 15kg for pulls and stick for overhead. Wrist felt grand. Also did some 15kg jerk work, not a bother!

Weightlifting...all your powerlifting buddies won't talk to you if you go any further down this dark and lonely path

howtomake

That's alotta weight for a chinchin, your boyfriend let you lift that:P

supposedly

clean 15kg
OHS 15kg x 5 x 3
Few sneaky psnatches, as long as wrists don't go past neutral, it's grand
jerk 15kg x 5 x 3
Clean pulls up to 35kg 5 x 3
then a sneaky 35kg pclean stopping with wrists neutral
Zombie squats up to 40kg x 5 x 3

This wasn't as reckless as it seems, I was careful to pay attention to how it felt and if anything hurt, I didn't do it twice. I Need to talk to wrist rehab man about letting me do more stuff so I don't have to go off on these sneaky missions by myself. Very positive session. My goal of pain free 15kg snatch, clean and jerk by Christmas is looking more and more realistic.


Abs
Plank
Ab prep
Single leg stretch
Obliques
30s x 2

supposedly

Deadlifts 20kg x 10, 40kg x 10, 50kg x 10, 70kg x 10, 90kg x 10, 100kg x 8, 110kg x 3, 120kg x 3 x 3

Abs
Plank
Ab prep
Single leg stretch
30s x 3

supposedly

Overhead squats 15kg x 5 x 5
Clean pulls up to 35kg x 5, getting more chinese as I went on
Squats up to 40kg x 5
Abs x 2

supposedly

Yesterday (62kg bodyweight)
Deadlift: 145kg, 150kg (f)

Today (100kg bodyweight)
Overhead squat: 15kg x 5 x 5
Jerk: 15kg x 5 x 5
Clean pulls: 15kg, 20kg, 30kg, 35kg, 40kg
Chinese clean pulls: 45kg x 5 x 5
Back squats investigations: up to 50kg x 5, I found that rolling the crap out of my right hip and leg with a death-pain-ball, taking a much wider stance, not going as low and keeping more of my weight on my left leg makes the universe nicer. I'm going to discuss these matters with my hip guy and my wrist guy tomorrow.

supposedly

Single leg stuff to warm up
Deadlift: 3" deficit. 100kg x 5 x 5
Snatch pulls: 35kg for 5 or 6 sets of 5 or 6. Very very ropey. I don't know why I haven't been doing these for the last few weeks but I'm going to do loads of them now.
Usual abs

Later
Superset: stretching and rolling bejeezes out of right leg, hip, glute with back squat pain- free max. I got to 70kg. This is progress.

supposedly

Trap bar deadlift 165kg http://youtu.be/pIHmAe99SDg

Pullups blue band assisted, slow negatives x 5
row 200m under 50s
3 sets

d'Oracle

**** ain't right.

supposedly

Snatch pulls 45kg x 6 x 3
Clean pulls 60kg x 6 x 3

supposedly

21-15-9
Leg extensions 60kg
Hamstring curls 70kg
Split squats/ reverse lunges

1 x 15kg snatch. Nope. Not yet

supposedly

8 chinups in 1 minute
some hip aeroplane things
Deadlift 115kg from a defecit
Pilates

Dotcomdolly

supposedly wrote: »

8 chinups in 1 minute
some hip aeroplane things
Deadlift 115kg from a defecit
Pilates

Jealous.....

supposedly

Hip aeroplanes
9 chinups in one minute
deadlift 135kg x 1, 110kg x 5 (ladies bar)
fsquat: 50kg x 4 x 3, 3 x 5
Zombie clean drops: 35kg x some
chinups: 5 x 3
Pilates

supposedly

Hip aeroplanes
9 pullups in 1 minute
FSquats 50kg x 4 x 4

3 rounds of
2 pullups
4 weighted step ups
6 deadlifts 100kg
8 woodchops
10 glute bridges each leg

supposedly

Hip aeroplanes
Pullups 3 x 5
Some squats and hamstrings and stuff

supposedly

Fsquats 50kg x amillion x 3
Chinups x amillion x 3 then Few kip up then slow negative
hip aeroplanes and pilates and hip stuff and rolling
Snatch grip deadlifts: amillion x 5 x 80kg

supposedly

supposedly wrote: »

Fsquats 50kg x amillion x 3
Chinups x amillion x 3 then Few kip up then slow negative
hip aeroplanes and pilates and hip stuff and rolling
Snatch grip deadlifts: amillion x 5 x 80kg

amillion is somewhere north of 5, south of 10

supposedly

CHRISTMAS EVE
hip and shoulder prehabs and activations

3 pullups
10 snatch grip deadlifts 45kg
10 step ups 7.5kg each hand
10 Glute bridges each leg
10 woodchops 5kg
2lengths x band walks
3 rounds

5 min cross trainer intervals
stretching and more hip and shoulder prehabs.

STEPHENS DAY
5 min cross trainer intervals
hip and shoulder prehabs
Few snatch grip rdl 60kg
Deadlift 120kg x 5 x 3
Scap pullups 3 x 10
Hip and shoulder stuff

supposedly

28/12/12
Just hip and shoulder stuff

supposedly

Lots of hip and shoulder stuff today. Main aim was just to keep moving and also find out what I can and can't do. Kb swings are back in because the cast doesn't allow wrist movement but it's time to cut back on pullups and deadlifts. All pull and no push doesn't make for the happiest shoulders.
Also did some ham curls, band walks, few different kinds of squats and some cardio circuits.

supposedly

hip rehab stuff
rolled feet, glutes, tfl
cable pull downs
3 x 10: medball(5kg) chops, mb squat press, mb golf swings
hip aeroplanes
3 x 10: snatch grip deadlift 60kg, hamstring machine 90- 100MU*, db bench 5-7.5kg
3 x many band walks and 30s pilates planks
10 knuckle and knee pushups. Seem okay.
30 minute death cycle home to food.

Kept moving and kept if fairly fun. Most of these sessions are just feeling out what I can do with the wrist and focussing on trying to find my glute med. I swear it's there somewhere!

*MU= Mysterious Units