4/30
Tennis - 3.5 League Doubles
G and I had a first doubles league match together today. I've only ever played singles in league, so it was a bit of a different experience for me. I play doubles for fun on Sundays, but in league I'm used to the singles lines, the singles atmosphere, the self-reliance, the *vibe*. Doubles is definitely a different experience. We played in CDA and they only had two courts. We were one of the first teams to go, so no waiting around to get nervous which was nice. They also had a bench and chairs just outside of the net on the court we were playing on, which was really, really weird. I'm not used to spectators being on the court. That took some getting used to as well.
We started off a little rusty. I think we were down 1-2 or 1-3. I could hit a return to save my life. Had some volleys, but my baseline shots were terrible. I finally got those dialed in and hit some lobs to their baseline. G was a beast at the net and we came back to win the first set 6-3. We went down in the second set, 1-2. Got it back to 2-2 and then we were pretty even for the rest of the set. We got it 6-4 and got the first victory for our team. I missed most of my alley shots (much to my dismay). My volleys overall were good. Court coverage was good. G and I communicated pretty well and there were only a couple of rallies where we weren't sure of who was going to get the ball. My serves were ok...I double faulted a couple of times, but was mostly ok. Had a couple of great gets and one great rally. They hit a good shot on our baseline, but they had both committed to one side of the court. I was a bit off balance, but was able to place a perfect shot in the open area. I think that happened a couple of times.
Cardio was fine, never felt tired although we did have a couple of long rallies. My speed to balls was pretty good. Technique was so-so. Needed to settle down in the first set. It was weird, b/c I had a really good warm-up (actually had time to warm-up before the line-ups were exchanged and then the official warm-up with the other team). In any case, I'm very happy that G and I won together. :)
Watched UFC 129 tonight. Some great fights tonight and incredible finishes. Was bummed about Couture going out like that (literally). Happy GSP got the win even though it went the distance. A win is a win.
Saturday, April 30, 2011
Friday, April 29, 2011
End of Week 1 SS
4/27
Evening
Tennis - Singles 1hr
4/28
BJJ 1.5hrs
Same techniques from Tuesday. We are getting a lot of reps in, and I'm feeling good about what we've gone over thus far. Enjoyed the class, we were all in a bit of a punchy mood.
4/29
W/U 1500m 7:48
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 2
65lb 5 x 3
Bench
45lb x 5 x 2
50lb x 5
55lb x 3
65lb x 5 x 3
DL
45lb x 5 x 2
50lb x 3
55lb x 2
60lb x 5
Dips 5; 3; 3
My squats are feeling really good. I checked my depth w/o a bar and it looks deep. Need to get someone to look at my form with the bar. Still doing light weights as I'm on the end of the 1st week of a SS.
My deads are a little different. Just the bar feels fine. When I put weight on there, I start losing confidence fast. I just can't tell if I'm doing it right or not.
The bench was fine, the weights much lighter than what I can do.
Looking forward to two days off!
Evening
Tennis - Singles 1hr
4/28
BJJ 1.5hrs
Same techniques from Tuesday. We are getting a lot of reps in, and I'm feeling good about what we've gone over thus far. Enjoyed the class, we were all in a bit of a punchy mood.
4/29
W/U 1500m 7:48
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 2
65lb 5 x 3
Bench
45lb x 5 x 2
50lb x 5
55lb x 3
65lb x 5 x 3
DL
45lb x 5 x 2
50lb x 3
55lb x 2
60lb x 5
Dips 5; 3; 3
My squats are feeling really good. I checked my depth w/o a bar and it looks deep. Need to get someone to look at my form with the bar. Still doing light weights as I'm on the end of the 1st week of a SS.
My deads are a little different. Just the bar feels fine. When I put weight on there, I start losing confidence fast. I just can't tell if I'm doing it right or not.
The bench was fine, the weights much lighter than what I can do.
Looking forward to two days off!
Wednesday, April 27, 2011
Starting Strength Redux
My starting weights were too high. I should have started at a much lower weight so that I could initially add 5lb increments and get my body used to work that it could comfortably do before adding increments that would be more work.
4/26
BJJ 1.5hrs
Went over some of the 88 fundamental techniques for the blue belt test. No rolling at the end. I fear there may not be rolling for awhile, as we are focusing strictly on the techniques for the test in June. :(
4/27
W/U
Row 1500m 7:53
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 5 x 3
Press
20lb x 5 x 2
30lb x 5 x 3
DL
45 x 5 x 2
50 x 3
55 x 5
Pullups 6; 4; 3; 3
These all felt pretty good, as they should with the lower weight. It was difficult to find equipment to accommodate such a low press. I could have used a short bar and put plates on but I was pretty short on time. The lower weight barbells were scattered around for some reason. I was pretty happy that both squat racks were free.
Friday I'll increase my work loads by 5lbs. That will still be under what I can comfortable do, but I will use that to work on my forms.
I have to say, I felt a bit like tool loading 2.5lb plates for the squat and deadlift. Oh well. Need small gains to get the big ones.
4/26
BJJ 1.5hrs
Went over some of the 88 fundamental techniques for the blue belt test. No rolling at the end. I fear there may not be rolling for awhile, as we are focusing strictly on the techniques for the test in June. :(
4/27
W/U
Row 1500m 7:53
BS
45lb x 5 x 2
50lb x 5
55lb x 3
60lb x 5 x 3
Press
20lb x 5 x 2
30lb x 5 x 3
DL
45 x 5 x 2
50 x 3
55 x 5
Pullups 6; 4; 3; 3
These all felt pretty good, as they should with the lower weight. It was difficult to find equipment to accommodate such a low press. I could have used a short bar and put plates on but I was pretty short on time. The lower weight barbells were scattered around for some reason. I was pretty happy that both squat racks were free.
Friday I'll increase my work loads by 5lbs. That will still be under what I can comfortable do, but I will use that to work on my forms.
I have to say, I felt a bit like tool loading 2.5lb plates for the squat and deadlift. Oh well. Need small gains to get the big ones.
Monday, April 25, 2011
Starting Strength
4/24
Tennis - Mixed Doubles (1.5hrs)
4/25
Morning
Sortof started the Starting Strength 9wk program this morning. Doesn't appear that I started my weights off quite right. Started too heavy.
Squat
45lb x 5 x 2
65lb x 5
70lb x 5 x 3
Bench
45lb x 5
65lb x 5 x 1
95lb x 2 x 1
105lb x 5 x 3
DLs
45lb x 5 x 2
55lb x 5 x 3
Dips
5; 3; 2
I botched the DL reps...should have done 5x1 instead of 5x3. Meh. Was also very pressed for time so didn't get as much warmup as I would like. There were also people doing ab work in the squat rack and I had to wait for them to scoot before I could start.
Afternoon
Ultimate Frisbee (1hr)
Played ok to start then I started playing a bit like poo. I am TERRIBLE at judging where the fris is going to go on high tosses.
Tennis - Mixed Doubles (1.5hrs)
4/25
Morning
Sortof started the Starting Strength 9wk program this morning. Doesn't appear that I started my weights off quite right. Started too heavy.
Squat
45lb x 5 x 2
65lb x 5
70lb x 5 x 3
Bench
45lb x 5
65lb x 5 x 1
95lb x 2 x 1
105lb x 5 x 3
DLs
45lb x 5 x 2
55lb x 5 x 3
Dips
5; 3; 2
I botched the DL reps...should have done 5x1 instead of 5x3. Meh. Was also very pressed for time so didn't get as much warmup as I would like. There were also people doing ab work in the squat rack and I had to wait for them to scoot before I could start.
Afternoon
Ultimate Frisbee (1hr)
Played ok to start then I started playing a bit like poo. I am TERRIBLE at judging where the fris is going to go on high tosses.
Sunday, April 24, 2011
GOLD!
Can't believe it...I won my division yesterday and received a 1st place medal for the first time in 6-7 competitions! Even more surprising is that I was in mount or back-mount 90% of the time. My takedowns leave a lot to be desired so I usually pull guard or start from an inferior position. Somehow I ended up in mount early on both times and worked from there the entire time. Won my first match via rear naked choke and 2nd match on points (was trying for another RNC as time ran out).
The best part is that we had a lot of people participate from my school in the tournament, so it was cool to do well in front of them. You don't do well in jiu-jitsu if you don't have good instructors and training partners.
Pretty damn excited about the result!
The best part is that we had a lot of people participate from my school in the tournament, so it was cool to do well in front of them. You don't do well in jiu-jitsu if you don't have good instructors and training partners.
Pretty damn excited about the result!
Wednesday, April 20, 2011
Fris Good and Not So Good
4/19
Afternoon
Frisbee. Was happy with my play. Felt relatively fast and was able to chase down some floaters.
Evening
BJJ. Another good class. Did some flow drills from transitioning to full-mount to knee-up mount (can't think of a better way to describe it), to back-mount. Worked the trifecta of armbar, triangle and omoplata. Added on a fog-choke like sub when you have someone in the turtle position. I felt ok about the techniques. Not as clean as I would like, but they'll do the job for the level that I'm at.
4/20
Afternoon
Frisbee. Against my better judgement, b/c I should be resting up for the tournament. However, I felt like I rested up too much for the last one (the tournament where I only had two matches). I'm almost certain I will have more than two matches, but oh well. Will find a happy medium at some point. Was such nice weather that I couldn't pass it up. I didn't play very well. Had one nice catch (turned my hinky ankle again in the process), but was defending Bleek and he burned me quite a bit, especially in the beginning. Boo. Had one awful throw and some decent runs. Felt pretty tired, but I think I ran quite a bit so overall it was probably ok. Meh.
Evening
Tennis clinic. This is why I probably shouldn't have played frisbee today. I think I'm subconsciously trying to cram in as much activity as I can before I'm stuck in a car for 8hrs on Friday on the way to the tourny in Boise. :P
Afternoon
Frisbee. Was happy with my play. Felt relatively fast and was able to chase down some floaters.
Evening
BJJ. Another good class. Did some flow drills from transitioning to full-mount to knee-up mount (can't think of a better way to describe it), to back-mount. Worked the trifecta of armbar, triangle and omoplata. Added on a fog-choke like sub when you have someone in the turtle position. I felt ok about the techniques. Not as clean as I would like, but they'll do the job for the level that I'm at.
4/20
Afternoon
Frisbee. Against my better judgement, b/c I should be resting up for the tournament. However, I felt like I rested up too much for the last one (the tournament where I only had two matches). I'm almost certain I will have more than two matches, but oh well. Will find a happy medium at some point. Was such nice weather that I couldn't pass it up. I didn't play very well. Had one nice catch (turned my hinky ankle again in the process), but was defending Bleek and he burned me quite a bit, especially in the beginning. Boo. Had one awful throw and some decent runs. Felt pretty tired, but I think I ran quite a bit so overall it was probably ok. Meh.
Evening
Tennis clinic. This is why I probably shouldn't have played frisbee today. I think I'm subconsciously trying to cram in as much activity as I can before I'm stuck in a car for 8hrs on Friday on the way to the tourny in Boise. :P
Monday, April 18, 2011
"Fran"
4/18
Lifts-n-Fran
Wanted to hit a couple of my goals for April today, namely bench 115lb 5x and do a scaled Fran. Did them both, with varying results.
Lifts
Bench:
10x 65lb
8x 95lb
5x 105lb
5x 115lb
4x 115lb
4x 115lb
3x 115lb
10x 95lb
Felt great about the benching. Had a spotter and some assistance on the last reps for the 115lb. Tried one rep of 125lb but needed a lot of help to just get the one rep, so that was the end of that.
Back Squat:
10x 45lb
10x 45lb
10x 65lb
10x 75lb
Squats felt great. Felt like my form was pretty good and it's getting easier to get down and back up. Must be doing something right with the hips. Mixed the squats with the DLs just to give my hands some relief (my left hand gets fatigued on the DLs). I think I'll focus on one and the other next time instead of intermixing them.
Deadlifts:
10x 65lb
6x 85lb
10x 65lb
10x 65lb
10x 65lb
The 65lb DLs felt great. The 85lb not so much. I think that I need to bump up to 75lb instead of 85lb, and do fewer reps per round. I don't know if my form is breaking down or if the jump in weight really makes it that much harder. I'm afraid it's my form and will get some help with it next week.
"Fran"
21 thrusters, 10 pullups - 15 thrusters, 10 pullups - 9 thrusters, 10 pullups
My first date with Fran. I don't think I scaled the pullups right. I probably should have done assisted pullups instead of doing regular pullups so that I could knock out the sets of 21 & 15. I partitioned the set of 10 pullups and was taking a bit of a break to complete a set of 10 (probably more than 30secs). The 30lb thrusters were tough, but I think it was a good weight and I didn't have to take long breaks. First time I've ever tried thrusters, but I think my form was decent. Very, very tiring.
Finished off the day with a 1000m row and tried to run a bit but got a side stitch and decided to call it good.
Lifts-n-Fran
Wanted to hit a couple of my goals for April today, namely bench 115lb 5x and do a scaled Fran. Did them both, with varying results.
Lifts
Bench:
10x 65lb
8x 95lb
5x 105lb
5x 115lb
4x 115lb
4x 115lb
3x 115lb
10x 95lb
Felt great about the benching. Had a spotter and some assistance on the last reps for the 115lb. Tried one rep of 125lb but needed a lot of help to just get the one rep, so that was the end of that.
Back Squat:
10x 45lb
10x 45lb
10x 65lb
10x 75lb
Squats felt great. Felt like my form was pretty good and it's getting easier to get down and back up. Must be doing something right with the hips. Mixed the squats with the DLs just to give my hands some relief (my left hand gets fatigued on the DLs). I think I'll focus on one and the other next time instead of intermixing them.
Deadlifts:
10x 65lb
6x 85lb
10x 65lb
10x 65lb
10x 65lb
The 65lb DLs felt great. The 85lb not so much. I think that I need to bump up to 75lb instead of 85lb, and do fewer reps per round. I don't know if my form is breaking down or if the jump in weight really makes it that much harder. I'm afraid it's my form and will get some help with it next week.
"Fran"
21 thrusters, 10 pullups - 15 thrusters, 10 pullups - 9 thrusters, 10 pullups
My first date with Fran. I don't think I scaled the pullups right. I probably should have done assisted pullups instead of doing regular pullups so that I could knock out the sets of 21 & 15. I partitioned the set of 10 pullups and was taking a bit of a break to complete a set of 10 (probably more than 30secs). The 30lb thrusters were tough, but I think it was a good weight and I didn't have to take long breaks. First time I've ever tried thrusters, but I think my form was decent. Very, very tiring.
Finished off the day with a 1000m row and tried to run a bit but got a side stitch and decided to call it good.
Sunday, April 17, 2011
T - 7 Days & Counting...
4/16
BJJ 1hr
Tournament is next weekend. Looking forward to it, but not really looking forward to the 8hr (each way) drive. Meh. Class was good, went over all the same material as the 4/14 class. Mount transition to back-control, back-mount escape and the trifecta of sit-up sweep, kimura and guillotine from guard. Only three of us, but we got quite a bit of drilling in. Wanted to roll at the end but we did good cop / bad cop instead. Will hopefully get something more akin to a live roll next week.
4/17
Tennis 1.5hrs
Mixed doubles, but ended up being women's doubles. Had a good time, got to partner with G to start off with which was great. Played ok, and about as well as can be expected for someone who is getting on the court MAYBE once a week. So many sports to pursue, so little time! Had some good gets, but had some erratic shots as well. Apparently had good lobs, even though I thought they were out. Had a couple of great alley shots that made me proud. :)
Looking forward to hitting the gym tomorrow morning. Painted the bedroom today, and considered working out this evening but I think tomorrow morning would be better. Looking to do weights MWF, especially since I want to get some type of workout in before I plant my butt in a car for what will probably feel like forever. Can't wait to get back to squats and DLs...I think I might be addicted!
BJJ 1hr
Tournament is next weekend. Looking forward to it, but not really looking forward to the 8hr (each way) drive. Meh. Class was good, went over all the same material as the 4/14 class. Mount transition to back-control, back-mount escape and the trifecta of sit-up sweep, kimura and guillotine from guard. Only three of us, but we got quite a bit of drilling in. Wanted to roll at the end but we did good cop / bad cop instead. Will hopefully get something more akin to a live roll next week.
4/17
Tennis 1.5hrs
Mixed doubles, but ended up being women's doubles. Had a good time, got to partner with G to start off with which was great. Played ok, and about as well as can be expected for someone who is getting on the court MAYBE once a week. So many sports to pursue, so little time! Had some good gets, but had some erratic shots as well. Apparently had good lobs, even though I thought they were out. Had a couple of great alley shots that made me proud. :)
Looking forward to hitting the gym tomorrow morning. Painted the bedroom today, and considered working out this evening but I think tomorrow morning would be better. Looking to do weights MWF, especially since I want to get some type of workout in before I plant my butt in a car for what will probably feel like forever. Can't wait to get back to squats and DLs...I think I might be addicted!
Friday, April 15, 2011
Don't Forget Rest Days
4/13
Felt like poo all day. Didn't work out, got some decent sleep and surprisingly felt much better the next day. Looking back at my training log, realized a rest day was probably in order.
4/14
Afternoon
Frisbee
Evening
BJJ
Good class. Went over the triple threat sit-up sweep, kimura and guillotine. Worked on transitioning from mount to back mount when your opponent tries to trap-n-roll. Worked on transitioning to kimura when opponent tries to push your leg down while they are mounted. Did a bit of good cop/bad cop. No free rolling.
4/15
Gym. Worked back squats, deadlifts and bench. The cage wasn't available for most of my squatting and DLs. Still more concerned about form, so grabbed a bar from a bench.
10x BS 45lb
10x DL 65lb
10x BS 65lb
10x DL 65lb
8x DL 85lb
5x DL 85lb
DLs were starting to feel a bit sketch but a cage became available...
5x BS 45lb
5x BS 65lb
3x BS 85lb
Legs fried.
6 pullups
10x bench 45lb
10x bench 65lb
10x bench 95lb
5x bench 105lb
3x bench 110lb
6 pullups
Overall happy with the workout. Wanted to bench some more, but had to get home and ready for work. Need to do more pullups.
Felt like poo all day. Didn't work out, got some decent sleep and surprisingly felt much better the next day. Looking back at my training log, realized a rest day was probably in order.
4/14
Afternoon
Frisbee
Evening
BJJ
Good class. Went over the triple threat sit-up sweep, kimura and guillotine. Worked on transitioning from mount to back mount when your opponent tries to trap-n-roll. Worked on transitioning to kimura when opponent tries to push your leg down while they are mounted. Did a bit of good cop/bad cop. No free rolling.
4/15
Gym. Worked back squats, deadlifts and bench. The cage wasn't available for most of my squatting and DLs. Still more concerned about form, so grabbed a bar from a bench.
10x BS 45lb
10x DL 65lb
10x BS 65lb
10x DL 65lb
8x DL 85lb
5x DL 85lb
DLs were starting to feel a bit sketch but a cage became available...
5x BS 45lb
5x BS 65lb
3x BS 85lb
Legs fried.
6 pullups
10x bench 45lb
10x bench 65lb
10x bench 95lb
5x bench 105lb
3x bench 110lb
6 pullups
Overall happy with the workout. Wanted to bench some more, but had to get home and ready for work. Need to do more pullups.
Wednesday, April 13, 2011
Guest Instructor
4/12
Afternoon:
Frisbee
Lots of people came to play on the nicest day of the year (thus far). Got our pic in the paper!
Evening:
BJJ
Had a surprise guest instructor last night. A gentleman by the name of Sean had dropped in earlier in the day and asked about the jiu jitsu program and mentioned that he was new to town and looking for a place to roll. Oh yah, and he's a black belt. w00t! Very nice dude. We started off with flow drills, then drilled arm-bar from guard. After that Sean showed us his variation on the kimura and guillotine from guard. Very detailed, great explanations, overall very good stuff. Showed us an advanced method of how to get the arm if your opponent pushes into you. Get your same side knee into their chest, get your figure four hold on their wrist, get on your side with your butt in their face and then transition your legs so that one is over their back and the other is tight on the other side. I didn't feel very smooth with any of the techniques except the guillotine, but with all of the detail I wanted to go slow to make sure I was getting it right.
We did some good/bad cop at the end and a bit of free-rolling. The tournament looms in less than two weeks............ :)
Afternoon:
Frisbee
Lots of people came to play on the nicest day of the year (thus far). Got our pic in the paper!
Evening:
BJJ
Had a surprise guest instructor last night. A gentleman by the name of Sean had dropped in earlier in the day and asked about the jiu jitsu program and mentioned that he was new to town and looking for a place to roll. Oh yah, and he's a black belt. w00t! Very nice dude. We started off with flow drills, then drilled arm-bar from guard. After that Sean showed us his variation on the kimura and guillotine from guard. Very detailed, great explanations, overall very good stuff. Showed us an advanced method of how to get the arm if your opponent pushes into you. Get your same side knee into their chest, get your figure four hold on their wrist, get on your side with your butt in their face and then transition your legs so that one is over their back and the other is tight on the other side. I didn't feel very smooth with any of the techniques except the guillotine, but with all of the detail I wanted to go slow to make sure I was getting it right.
We did some good/bad cop at the end and a bit of free-rolling. The tournament looms in less than two weeks............ :)
Monday, April 11, 2011
"Cindy"
20 min AMRAP
5 pullups
10 pushups
15 squats
Completed 8 rounds + 5 pullups. First time I've ever done Cindy. Did the pullups on a tree branch in the park. Quads are more sore than I thought they would be from yesterday's back squats. I didn't do them any favors today. Pushups were a little sketch especially toward the end...definitely some worming going on there. Tried to keep it tight.
5 pullups
10 pushups
15 squats
Completed 8 rounds + 5 pullups. First time I've ever done Cindy. Did the pullups on a tree branch in the park. Quads are more sore than I thought they would be from yesterday's back squats. I didn't do them any favors today. Pushups were a little sketch especially toward the end...definitely some worming going on there. Tried to keep it tight.
Keep the Quads Angry
4/8
Tennis - Singles 1hr
Hit around with Vilay to warmup for the next day's match.
4/9
Tennis - Singles USTA 3.5
Ugh. Played an opponent who sliced every forehand and backhand. I had no answer and got annihilated. Was not pleased with my performance. Should have tried more drop shots and coming up to the net. Trying to generate pace and playing a baseline game is a terrible game-plan against a slicer. It didn't help that I hadn't played for the previous two weeks. Can't be off the court that long and expect to do well. Bah.
4/10
Morning
Mixed Doubles Tennis 1.5hrs
Afternoon
Weights & WOD
Warmup:
1000m row 4:55; 5 pullups
Back Squats:
10x 45lb
10x 65lb
5x 65lb
10x 45lb
DLs:
10x 45lb
10x 65lb
7x 70lb
10x 45lb
10x lb bench; 20lb kb swing; 10x 30lb press; 5x 30lb front squat; 10x air squat; 5x 95lb bench; 5x 25lb zercher squat
WOD
5 Rounds
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x 25lb zercher squat
Completed in 12:41
Cooldown:
Bench 5x 105lb; 5x 105lb; 3x 105lb
Pullups 5x; 4x; 3x; 3x
Dips 5x
This was a rather intensive session at the gym. For the WOD, I think I need to increase the kb weight, but the gym does not have a 25lb or 30lb kb. Grrrr. I might increase the bench by 5lb. Felt good about the WOD. Felt ok about the back squats and DLs, although I think my back is rounding during the DLs. Couldn't get in front of a mirror for my back squats so not sure how those went. Need to get a spotter so that I can try for a higher weight on the bench. Overall I felt good about the workout. Need to get a better program as far as reps are concerned, especially the squats and DLs, but want to keep doing what I'm doing until my form is better.
Tennis - Singles 1hr
Hit around with Vilay to warmup for the next day's match.
4/9
Tennis - Singles USTA 3.5
Ugh. Played an opponent who sliced every forehand and backhand. I had no answer and got annihilated. Was not pleased with my performance. Should have tried more drop shots and coming up to the net. Trying to generate pace and playing a baseline game is a terrible game-plan against a slicer. It didn't help that I hadn't played for the previous two weeks. Can't be off the court that long and expect to do well. Bah.
4/10
Morning
Mixed Doubles Tennis 1.5hrs
Afternoon
Weights & WOD
Warmup:
1000m row 4:55; 5 pullups
Back Squats:
10x 45lb
10x 65lb
5x 65lb
10x 45lb
DLs:
10x 45lb
10x 65lb
7x 70lb
10x 45lb
10x lb bench; 20lb kb swing; 10x 30lb press; 5x 30lb front squat; 10x air squat; 5x 95lb bench; 5x 25lb zercher squat
WOD
5 Rounds
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x 25lb zercher squat
Completed in 12:41
Cooldown:
Bench 5x 105lb; 5x 105lb; 3x 105lb
Pullups 5x; 4x; 3x; 3x
Dips 5x
This was a rather intensive session at the gym. For the WOD, I think I need to increase the kb weight, but the gym does not have a 25lb or 30lb kb. Grrrr. I might increase the bench by 5lb. Felt good about the WOD. Felt ok about the back squats and DLs, although I think my back is rounding during the DLs. Couldn't get in front of a mirror for my back squats so not sure how those went. Need to get a spotter so that I can try for a higher weight on the bench. Overall I felt good about the workout. Need to get a better program as far as reps are concerned, especially the squats and DLs, but want to keep doing what I'm doing until my form is better.
Thursday, April 7, 2011
Squat & Deadlift FTW
4/4
BJJ in the evening. H. and I went to PF where we had a new (to me) instructor. Worked from side-control, got a lot of techniques in. Last class for a week. :( Had a good rolling session at the end. Was able to maintain control and overall felt pretty good.
4/5
Frisbee 30mins
Having a hard time getting games together lately. If there isn't 2' of snow on the ground, it's not as fun apparently. We are in a weird cold-Spring weather pattern though, and the wind does not make for quality fris.
4/6
Rest Day
4/7
O.M.G.
Learned how to back squat today. Just did the bar to ensure my form was right. My friend B. helped me. Wow. I was having a hard time getting low enough, so he put a couple of 2.5lb weights under my heels which really helped. After I did a couple of sets we took the weights away and it was easier. Need to keep chest tight and up. Need to go down slooow and then drive up. Chest should be relatively up and tight. Get the bar lower on the back instead of up on the neck to help keep from rolling forward. Probably did 4-5 sets of 10+. The good thing about squats is that on the reps where he said my form was good, it also *felt* good. So hopefully I'll be able to try it on my own have a decent sense of good form vs. poor form.
Also learned deadlifts. Was a bit of a pain to get it up since I was just using the bar with no plates on the end. Never deadlifted before. Double wow. Did not feel as comfortable with these as I did with the squats. I'll give these a try on my own, but suspect I will need more coaching soon. Get into natural foot position, although feet should probably be closer together than on my squat. Keep the arms perpendicular to the floor and drive up with the hips. I had a hard time not rolling my back and not trying to push the bar out instead of letting my arms hang straight down. I think part of my discomfort with the deadlift is that my legs were already fried from the squat.
After that, we did some abducter/adducter work, and then I knocked out 10 pullups b/c I had to prove that I wasn't a total disaster physically. Also did some wide bar pullups (3 or 4) which I wasn't even sure I could do.
All in all a great session and I'm excited to learn how to do some lifts!
Will try to do a flight of stairs a couple of times today to keep the muscles loose. Have a tennis match on Saturday and if I don't get my legs loose it's going to be a debacle.
BJJ in the evening. H. and I went to PF where we had a new (to me) instructor. Worked from side-control, got a lot of techniques in. Last class for a week. :( Had a good rolling session at the end. Was able to maintain control and overall felt pretty good.
4/5
Frisbee 30mins
Having a hard time getting games together lately. If there isn't 2' of snow on the ground, it's not as fun apparently. We are in a weird cold-Spring weather pattern though, and the wind does not make for quality fris.
4/6
Rest Day
4/7
O.M.G.
Learned how to back squat today. Just did the bar to ensure my form was right. My friend B. helped me. Wow. I was having a hard time getting low enough, so he put a couple of 2.5lb weights under my heels which really helped. After I did a couple of sets we took the weights away and it was easier. Need to keep chest tight and up. Need to go down slooow and then drive up. Chest should be relatively up and tight. Get the bar lower on the back instead of up on the neck to help keep from rolling forward. Probably did 4-5 sets of 10+. The good thing about squats is that on the reps where he said my form was good, it also *felt* good. So hopefully I'll be able to try it on my own have a decent sense of good form vs. poor form.
Also learned deadlifts. Was a bit of a pain to get it up since I was just using the bar with no plates on the end. Never deadlifted before. Double wow. Did not feel as comfortable with these as I did with the squats. I'll give these a try on my own, but suspect I will need more coaching soon. Get into natural foot position, although feet should probably be closer together than on my squat. Keep the arms perpendicular to the floor and drive up with the hips. I had a hard time not rolling my back and not trying to push the bar out instead of letting my arms hang straight down. I think part of my discomfort with the deadlift is that my legs were already fried from the squat.
After that, we did some abducter/adducter work, and then I knocked out 10 pullups b/c I had to prove that I wasn't a total disaster physically. Also did some wide bar pullups (3 or 4) which I wasn't even sure I could do.
All in all a great session and I'm excited to learn how to do some lifts!
Will try to do a flight of stairs a couple of times today to keep the muscles loose. Have a tennis match on Saturday and if I don't get my legs loose it's going to be a debacle.
Monday, April 4, 2011
More Strength
Had a mostly restful weekend. No BJJ, no tennis. Went to the gym once and had a good workout. Felt relatively strong.
4/3
W/U
1000m row 4:48
7 pullups (PR)
10x 45lb bench
10x 65lb bench
10x 20lb kb swing
5x 95lb bench
10x 30lb press
WOD
5 Rounds:
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x squat
Completed in 13:11 Felt ok, killer on the shoulders. Didn't weight the squats b/c I wanted to focus on form. I actually think I'm making improvement. Going to have some help with it late next week.
Cooldown
4 pullups
4x 105lb bench
2x 115lb bench
2x 115lb bench
4 pullups
4 KTE
Went for max bench at 115lb with a spotter. Was happy to hit 115lb. Need to hit the weights more frequently to keep making gains. Riiiiiiight.
4/4
Run 40:43 Riverpark to Mission Ave and back. Felt fast and even going up the hills (so to speak) felt good. Got my run before it rained, another bonus. First time I've just gone for a run w/o tacking something else on to it. Glad I got a good run early in the week.
4/3
W/U
1000m row 4:48
7 pullups (PR)
10x 45lb bench
10x 65lb bench
10x 20lb kb swing
5x 95lb bench
10x 30lb press
WOD
5 Rounds:
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x squat
Completed in 13:11 Felt ok, killer on the shoulders. Didn't weight the squats b/c I wanted to focus on form. I actually think I'm making improvement. Going to have some help with it late next week.
Cooldown
4 pullups
4x 105lb bench
2x 115lb bench
2x 115lb bench
4 pullups
4 KTE
Went for max bench at 115lb with a spotter. Was happy to hit 115lb. Need to hit the weights more frequently to keep making gains. Riiiiiiight.
4/4
Run 40:43 Riverpark to Mission Ave and back. Felt fast and even going up the hills (so to speak) felt good. Got my run before it rained, another bonus. First time I've just gone for a run w/o tacking something else on to it. Glad I got a good run early in the week.
Saturday, April 2, 2011
Jump Rope
4/1
Jump rope, rings and KB arrived yesterday. Haven't jumped rope in I don't know how long. Took the rope to the park and messed around with it for a bit. I think I got 30 consecutive SUs. Did better than I thought. Although when you miss with a whip rope and are wearing shorts, you feel it. Did not have much energy. Did some pullups (regular and shoulder) and situps. A bit of a half-hearted workout, don't know how long it lasted. 30mins tops. Felt a little slow all day yesterday and today, so taking today as a rest day. Probably need sleep more than anything else. Very hard to keep up a high level of activity w/o getting enough sleep.
Jump rope, rings and KB arrived yesterday. Haven't jumped rope in I don't know how long. Took the rope to the park and messed around with it for a bit. I think I got 30 consecutive SUs. Did better than I thought. Although when you miss with a whip rope and are wearing shorts, you feel it. Did not have much energy. Did some pullups (regular and shoulder) and situps. A bit of a half-hearted workout, don't know how long it lasted. 30mins tops. Felt a little slow all day yesterday and today, so taking today as a rest day. Probably need sleep more than anything else. Very hard to keep up a high level of activity w/o getting enough sleep.
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