pr

first new PR in a long time.

cleans: 112.5x5, 127.5x3, 142.5x4
deadlifts: 232.5x5, 263.5x3, 295x7. ☆
hip thrust thingies: 155x8x3sets

Running FAIL

Tried another "could you just hold the baby for 15 minutes while I pop out for a" run. Got a cramp seven steps in and just bailed. The 2.5 kms didn't seem worth the agony. Also, it was night and I was wearing all black... not safe, even (particularly?) on the bike path.

Returned home and did 100 squats (sets of 25), and 40 inclined on the hood of the car push-ups (in sets of ten). Then some stretching, which my muscles tell me I also haven't done in 6 months or so.

Intermittent Frittatas?

Today, scaled Sunday's crossfit:
2 rounds of 20 pullups, 50 sit ups, 30 overhead squats @ 30Kg's, 50 double unders. Harsh, 25:55.

2.3.1

press: 97.5x5, 110x3, 122.5x5
incline press: 95x10x5sets
chins: 18 in 10 sets

Also, I'm trying some IF. If you know what I mean. More on that later.

First run

Pretty short, and kinda sucked.

2.5 km in 17:30min. Had a cramp from the beginning which I mostly ran through, but did stop to walk a couple times. Also, my skin got all itchy from being unaccustomed to the bloodflow.

But finished off with 2x20 walking lunges, and 2x10 push-ups (strict, but from the knee).

I was ready to start running before now, but this got in the way:

She won't leave me alone for five minutes! (And it'll be spring before she's old enough for the jogging stroller) Also, Dad is working like 100 hours a day. We do what we can.

16,12,8,4

X100M runs (with Scales, who was brave and did not back down!)

6:06, 4:55, 3:05, 1:15.

2.2.4

squats: 205x3, 240x3, 260x8
good mornings!: 85x8x3
hammy curls: 36x8,5,4. harrumph.

This week from Hell

A little frisbee Monday.
A little frisbee Tuesday
A little Ruby Wednesday.
A little X-fit today, with Scales:
500m row, 30x 95lb bench press
1000m row, 20x 95lb bench press
2000m row, 10x 95lb bench press.
28:30. Tiring!

2.2.3

bench: 122.5x3, 140x3, 157.5x6; 115x10x4sets, 5th set was 12 reps
rows: 95x10x4, 5th set was 12 reps

also, massage therapist suggested i switch mouse hands. awkward. 

One hundred

Walking lunges. Pushing the stroller at the park while Tim climbed and jumped nearby.

Doesn't sound like much, but my legs were pretty wobbly afterwards.

baby got back

cleans: 105x3, 120x3, 135x4. I thought I'd be able to do more reps. Maybe it was the kink in my neck.
deadlift: 217.5x3, 247.5x3, 280x8. surprisingly good
hip thrusters: 145x8x3sets

Moved good mornings to squat day. Cleans are now a part of the 5-3-1 thingie juggernaut. Do them before deadlifts.

2.2.1

press: 90x3, 105x3, 117.5x6
incline press: 90x10x5sets
chins: bunch a singles, then doubles. 14 in 10 sets.

hammy

clean: 97.5x5, 112.x5, 127.5x7
squat: 187.x5, 217.5x5, 247.5x9
hammy curls: one leg at a time - 24lbsx8x3sets

waddle

working on the chest beefers today.

bench: 115x5, 130x5, 147.5x8; 115x10x4, 5th set was 8 (boo)
bb rows: 90x10x4, 5th set was 16 (yay)

and a run/waddle.

Squat Logs

That's what my legs are today.

5K, 23:05. Rest 2 minutes, 75 pushups up to the 30 minute mark.

So I jumped into We-dnes-day

And had my self some front squats!

Warm up then 3 rounds of 155lb front squat x10, 12 x 12 yard shuttle runs, 20 sit ups.
Skipping for 4 minutes for a cool down.

Just enough to make me want more.

For time...

30 power cleans @ 95lbs,
1 mile run,
50 jumping pull ups
50 burpees.

25 minutes flat. That shoulda been 20 :-(

cycle 2!

Yesterday, I did this -

press: whatever the lead up was and then 110x8
incline press: 85x10x5
and interspersed in there were 10 sets of 1 rep of chins and dips. Obviously not impressive but man my right shoulder is twitchy during dips. Due to the rotator cuff and tricep tear of the year '10.

Today, I did this -

cleans: whatever the lead up was and then 142.5x3
DL: whatever the lead up was and then 262.5x7. This was disappointing by a few reps. hmmph
good mornings: 65x8x3, 75x8x2. these are weird but I'll keep progressing on them. I guess.
hip thrusters: 135x5x4. also weird.

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.