2013 MD States Week 2 – Stop Watches and Bugs

2013 MD States Week 2 – Stop Watches and Bugs

Aug 27, 2013

I’m kind of slammed this week with work and training so lets get staight into the interesting stuff………

Monday

I started off the week with a massage and chiro appointment.  This week’s lesson:  Never point out all of the places your body is sore or weird in the same appointment.  Ever.  I mean, I felt great later and we seemed to work out the hip issue I’ve been having but I’m pretty sure I scared the crap out of a couple of people in the waiting room during my massage.

Tuesday

Squats for the day are a prime reason why I shouldn’t be allowed to make my own decisions about programming: 10 x 3 starting at 230lbs and working up in 10lb increments to 320lbs.  Oh and 1 minute of rest between sets.  This went great for bench last week.  Squat’s kind of a whole different beast though.  At 300 we had to extend the rest to 90 seconds to give me a little bit more time to recover.  But I got them all done and that was the important part.

My nemesis.

My nemesis.

From there I went to 4 x 3 paused high bar squats (135, 185, 225, 255.)

METCON:  3 rounds 10 Knees to elbows, 20 steps of walking lunges (with no weight and boy do I have mixed emotions about that) and 15 back extensions.

Wednesday

For the second week in a row, I actually made it to the gym on Wednesday.  (I know.  It shocked the hell out of me too.)  I was feeling suprisingly good too after Tuesday’s squats.  Not even sore.  Sadly, that didn’t last.  The plan for the day was to take about 15 minutes to work up to a heavy set of 3 cleans.  The problem with this plan?  I haven’t cleaned in months and my form is ugly.  So ugly it earned me disapproving stares and head shaking from the Oly coach.  Pretty sure I’ll be able to find the groove again but it’s probably going to take me a couple of weeks.  At the end I worked up to a fairly pathetic 145lbs (after missing the first attempt at it.)  I also discovered on like the second or third set at like 105lbs that yes, actually, my quads were incredibly sore.  And they didn’t especially appreciate me pulling myself under the bar and then standing back up repeatedly.

After the cleans we finished with 5 x 40m sprints.  These took me about 7 seconds each and didn’t make my legs any happier.

Thursday

Bench was 1 set at 135lbs for as many reps as possible but at least 10.  I got to 15.  There might have been 1 or 2 more but with the new way I’m wearing my wrist wraps, my hands were getting a little numb so we called it.  Or maybe they were just too tight.  Whichever.

Press was supposed to be 4 x 6 at 105lbs, but I couldn’t quite pull it off.  I got 6, 4, 4, and 5 reps even though the warm-up sets and the first set felt great.  We’ll try 105 again next week when I haven’t just done a mess of bench press and see what happens.  Followed those up with 3 x 8-12 incline bench (95 x 12, 110 x 8 and 120 x 8.)

Just once I would like to do these before I've gotten to the point where I can't feel my arms.

Just once I would like to do these before I’ve gotten to the point where I can’t feel my arms.

Finished the day off with 3 rounds of 15 EROM push-ups and 15 American Kettlebell swings at 24kg and then 100 sit-ups in as few sets as possible (60, 20, 20)

Saturday

Saturday was my first heavy-ish day deadlifting since the new programming.  6 x 2 starting at 305 and working up 10lbs per set to 355lbs.  All of these felt really strong but there were quite a few that were slow and some that were a little wobbly as we try to find the groove again since I’ve made the small adjustment to my form.

image

Then as I was putting my weights away, I got sucked into a conversation about the announcement that Ben Affleck is the new Batman.  (Because, really, isn’t that what everyone was talking about?)  The consensus is that we have doubts.  But maybe we’ll be pleasantly suprised the way were with Michael Keaton.  Ok, on to front squats………

Front squats were 4 x 3 at 190lbs and then one set of 3+.  I was still a little sore from Tuesday but I was hopeful.  I got 4 on my plus set.  I thought I was going to get 5 but something happened at the bottom and I got my chest down and dropped everything.

Finished up my day in the gym with 3 x 10 good mornings (135, 185 -which was a little too much, 155) and then 3 x 8 mid shin deadlifts (135, 185, 185) and 3 x 15 up/down planks which least are more interesting than regular planks because you get to do soemthing besides think about how much they suck.

Went home and crashed around the house for a while until my husband suggested we take the bikes out.  So we rode for about 9 miles and I ate a couple of gnats and got hit in the face but what I think was a grasshopper.  All I really know is that it was big and I’m really glad it only hit the side of my face instead of somehow landing in my mouth.  I know there are plenty of people and cultures that eat bugs (It’s all protein, right?) but really……  No.

There was no yoga this week because the Maryland Renaissance Faire opened.  So I decided I’d rather go eat meat on a stick, drink cider, watch jousting.

 

 

 

 

 

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