Two weeks later

Took me two weeks to find the right moment to do this little workout again: three sets of 10 each of deadlifts, presses, squats, hang cleans with the 45 lb bar. This time I did all three rounds quickly without breaks, in the garage. Maybe I'll put a a little weight on when I do it again in another two weeks...

Haven't started jogging yet. Gotta first see if we can get young Ruby to take her milk from a bottle. (Tim wanted to taste the "milk from mom's boobie", so we poured some pre-pumped milk into a cup for him. He sipped it (with a straw, natch). Said "I don't like it. It smells AWFUL!" Oh, the hilarity.)

Meanwhile, I'm rediscovering that parenting a baby is very physically demanding. Though not too tired from lack of sleep, I collapse into bed each night quite bone-weary and muscle-achy. I have a signature move, which I've dubbed the "Aylmer Get-up".

Try this at home:

Cut the top off a ten-pound bag of potatoes, and hold it upright in the crook of your arm. Get down onto both knees on the floor, as if to pick up a toy, teenager's shoes, or get the Bailey's from the lowest shelf. (Do this as a squat if you can reach the floor with your hand.) Keep that bag upright - don't spill the potatoes! Still without spilling the potatoes (that is, keeping your torso very upright), return to a standing position. Repeat 50-100 times daily, without putting the bag down between reps. If your arms get tired, strap the bag to your chest for awhile. (Another variation would be to add a 40 lb pack to your back for a few minutes, to simulate those times when the choice is face a tantrum or give the damn 3-year-old a piggy-back ride. Don't strap it on though, just hold it back there with your one free hand.)

Then, book an appointment with your massage therapist.

done and done

hodi hodi.

I've finished my deload week. These things are awesome. You feel light as a feather! I did 40%, 50%, and 60% x5 reps in each of press, DL, bench, & squat. I also kept doing my runs which are 2 to 2.5 miles. And super slow.

Next up is cycle 2, week 1 of Wendler 5-3-1 so I will be adding 10 lbs to my "training max" for DL and squat and 5 lbs to my press and bench. 

Weak in the elbows

Yesterday-
Warm up on the rower, 1k fast + some resting rows. Then 5 times through bench press 135 (Max reps -10, 7, 6, 6, 5) pull ups (Max rep - 10, 6, 6, 7, 5) and 20 front extensions. Shakey arms!

I don't play on glum

So I am not worthy of the sprint workouts I started :-)

Going to head back to the gym for a while, even though the weather is awesome.

Today: warm uppy stuff with the bar and pull ups, push ups, treadmill. then...

3 rounds for time (was not going to try to push it) of 15 walking 30kg overhead lunges, 25 back extensions, 800 m run. 21 minutes of suckage.

spring break!

squats: 210x5, 237.5x5, 265x7
snatch: 95x3
deadlift: 170x10x5sets

and now a deload week! it's going to rock!

chest beefers

bench: 127.5x5, 145x3, 162.5x3; 105x10x4sets, 5th set 15.

clean & blerg

cleans: 115x3, 125x3, 135x3, 140x2 (I blame the cleaning lady making noise behind me), 142.5x2 (I blame myself)
deadlift: 285x7
barbell rows: 85x10x4sets, 5th set 13

press

press: 92.5x5, 105x3, 117.5x5.
incline press: 75x10x4sets, 16 in the 5th set.
curls: 77.5x8x3sets

no triceps because I can feel my rotator cuff back there whispering sweet nothings to me.

wendlering - week 2 done

squats: 195x3, 225x3, 252.5x7
high pulls: 160x3x5sets
deadlifts: 160x10x5sets

From the ground up

I celebrated Three Weeks Postpartum this weekend by wearing my regular jeans and by lifting a (very) little bit of weight.

It's been four months since I worked out, and six or seven since I worked out "normally" (not scaled for pregnancy). So, I'm starting from the very beginning just to remind my body how to move.

Three sets, with just the bar:
10 deadlifts
10 squats
10 presses
10 hang cleans

In general, my body feels like it doesn't even remember it just had a baby (except when I sneeze without bracing myself). A good -- nay, remarkable -- thing.

I plan to do these basic lifts for a couple of weeks to strengthen up (with some push-ups and rows in there), then I will add in jogging. I want to get back into running longer distances for a change, so I will focus on that with regular support from weightlifting. Sound good?

PS- I wasn't doing nothing while i wasn't working out the past many months. I was making this:

one thing that i love

doing one exercise and that fulfills your commitments.

bench: 120x3, 135x3, 152.5x6; 95x10x4sets, 5th set was 16.

ftw

deadlifts: 210x3, 240x3, 270x9 (FTW! WTF?)
cleans: 115x3, 125x3, 135x3, 140x3
facepulls: 48x12x4 sets; 5th set = 21.

cycle 1, week 2

press: 87.5x3, 100x3, 112.5x3; 65x10x5sets
curly cues: 75x8x3sets
tri lateral agreements: 60x8,8,5. sheeit.

going for a run later. went for one yesterday. henceforth, assume i'm doing 2 miles, 4 times a week until Christmas.

one and done

week 1 of Wendler 5-3-1 is done.

saturday -
bench: 110x5, 127.5x5, 145x5; 85x10x5sets

and then another 2 mile run.

sunday -
squat: 185x5, 210x5, 237.5x5
high pulls (that aren't really that high)(these are cleans that are too heavy to rack, as far as i can tell): 150x3x5sets
deadlifts: 150x10x5sets

feel a nap coming on!

nuther

2 mile run. really nailed it, you guys.

DLs and Cleans

deadlift: 195x5, 225x5, 255x8.
cleans: 115x3, 125x3, 132.5x3, 137.5x3

wendler 5-3-1 begins

press: 80x5, 95x5, 105x5; 62.5x10x5
curl: 72.5x8x3
tri: 57.5x8x3

joggin': 2 miles

all my troubles seemed so far away

yesterday-

bench: 145x5,5,5
clean: 115x3, 125, 130, 135, 137.5
tri: 55x8,8,8

runnin': 3.5miles.

Busy Week

Sunday:
5 Rounds 30lb DBs thrusters x10, 30 lb DBs bent over rows x10, 800m run, 15 situps. 32:32. Brutal. Went directly to the bud light after this.

Monday:
8.5 k run with daughter on bike. Easy going. Indigestion.

Tuesday:
1. Sprints: 4 x 25yds (all around 4s); 3 x 50yds (around 7s); 2 x 75yds (around 10s). Minimal rest between runs in sets, full 75yd walk x 2 between.
2. Hollow runs: 4 x 25-25-25 (between 12.5s and 13.5s). Then full walk out, full jog in and out, walk in.
3. Kicker: 50yd sprint out, cut back 25, cut out 50. 20.5s. Just nasty. As above, walk out, jog in-out, walk back.
All in under 30 minutes

Wednesday: 30-30-30 with G at work: Run 150m in 30, run 100m in 30 walk 50m in 30. Repeat 12 x. Finishers = 50 pushups.

Today:
8x 30 yard sprints, walk back in between.
8x 60 yard sprints, walk back in between.
6 x 100 yard sprints, walk back in between.
Brutal.

Fried day

Squats:

Bar warm up then 5x 205, 5x 205, 5x 225, 5x 225, 5x 225. Did 10 pushups and 5 pull ups in between. Actually did 10 kipping pull ups the first time through (easy!) but some dude hogged the cable machine where the kipping bar is.

Deadlifts, 225 x5.

Finishers, 20x 135, 15x 135.