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Old 03-20-2017, 06:41 AM   #2121
Deb Weber
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Re: deb - WOD Bod Log

CYCLE 3, WEEK 3, DAY 4

3_19_17 Sunday

Backsquat Light
triples for speed. These were pretty good. I slept last nite
57.5kg/3 (5)
Deadlift Heavy Singles
92.5kg (3) pretty easy
SLDL
65kg/6 (2)
Shrug
35kg/15 (3)
Skipped my period last month; I think I may have menopause.
idk if its just the warmer weather, I wouldn't say its a flash or a sweat (my SO gets those, its like suddenly dripping wet w/sweat), I'm just warm enough to kick off the blanket for a while, only at night...
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Old 03-22-2017, 07:07 AM   #2122
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Re: deb - WOD Bod Log

CYCLE 4, WEEK 1(5's), DAY 1

3_21_17 Tuesday

Strict Press 5's

72.2#/5 (3)
Close Grip Bench Press
92.2#/8
92.2#/5 (2)
moving on up. Maybe. I realized that when the going gets tough my elbows flare out - I guess my shoulders are much stronger than my triceps, the limiting factor here. Maybe drop down and keep them tucked, as my RC has bothered me. Although this morning - my neck chest shoulders all feel great no pain. wth??
Tricep Skullcrushers
30#/13 (2)
30#/8
I will probably add pressdowns next time.
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Old 03-23-2017, 05:57 AM   #2123
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Re: deb - WOD Bod Log

CYCLE 4, WEEK 1 (5's), DAY 2

3_22_17 Wednesday

Backsquat Heavy

150#/5 (3)
PullupsGravitron 15
10/8/8
Lat Pulldowns
70#/10 (3) IDK if that's a normal weight or light or what. I know they bother my RC's.
Curls
40#/10 (2)
gym was too crowded I had no choices to get a bar for rows, hence lat pulldowns. to the front.
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Old 03-24-2017, 10:19 AM   #2124
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Re: deb - WOD Bod Log

Going to see a SS coach tomorrow to nail down form on bench press, overhead press, dl, lowbar squat (i probably won't lowbar squat but wth) just so I dont kill myself. Ive already learned my elbows/triceps have a lot to do my bench strength and/or soreness. OH press, aim for your nose. Best bar path tip yet. IDK what IDK yet. Old people lifting. We'll see.
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Old 03-25-2017, 01:00 PM   #2125
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Re: deb - WOD Bod Log

CYCLE 4, WEEK 1, DAY 3

With starting strength coach

Lowbar backsquat
not rxd today but being taught
45#/5 (3)
95#/3 or 5
115#/5 (3)
Wow did that bother my shoulders!
Instruction was great he even used a TUBOW. At the end he said its a pretty decent lowbar squat. He said he could tell im good at catching a highbar bounce...but he got me out of it.
benchpress heavy
I learned my grip needs to come wide 2 fingers, lockout more forward over joint, also i couldnt slow down enough til the end.
45#/5 (2)
65#/5
80#/1
95#/1
97#/5
97#/4 f 5th
96#/4 f 5th
Idk if it was grip change or trying to go slow.
96#/3 finally. Last rep i felt what he meant....slowwww down then reflexively up. Huh. My brain wouldnt accept that that could happen.
press light this was rxed tday
He fixed my grip and taught me 2.0...the quad/hip thing to get a rebound to help the first (hardest) rep. Other than that he said it was pretty good.
45#/4 (2 or 3?)
50x/4
60#/3 (4)
deadlift light because tomorrow its rxed
95#/3 (3 or 4)
He got my stance narrower and that was kind of all. Good deadlifts.
Most trouble w squat...and the bench adjustments. Totally worth it. He said hes the only ss coach in jersey. We'll see. When i started cf it was the only box in jersey....now theyre on every corner.
We also discussed 3's vs 5's for ladies. Ive known that is coming.
I highly recommend.
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Old 03-26-2017, 05:19 AM   #2126
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Re: deb - WOD Bod Log

Forgot to say he made me bench a triple at 96#, for the two misses plus a bonus.

I think im the only woman who doesnt feel "unequal". The usah womens brouhaha , i find it, well, absurd. Man/patriarchy bashing for "inequality" when the first thing is numbers of women going out for hockey....miniscule. i played for nj....and boston...and dc...and li. At the same tournament! How is that an inequality/man thing...
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Old 03-26-2017, 08:06 AM   #2127
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Re: deb - WOD Bod Log

CYCLE 4, WEEK 1, DAY 4

deadlift 5's

170#/5 (3) too easy. Because i light squatted yesterday?
sldl
150#/6 (2)
shrugs
85#/15, 13, 13

Epsom salt bath later.
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Old 03-29-2017, 07:20 AM   #2128
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Re: deb - WOD Bod Log

CYCLE 4, WEEK 2, DAY 1

3_28_17 Tuesday

Press Triples
i did 75# last triples day
72.2#/3 (3) wth?? IDK why; I was in the rack today.
Close Grip Bench Press a set of 8, 2 sets of at least 5, move up
94.4#/8
94.4#/5
94.4#/5
Lying Tricep skullcrushers
30#/15
30#/10
30#/10
Tricep exten
15#/20 maybe do pressdowns next time.
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Old 03-30-2017, 04:26 PM   #2129
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Re: deb - WOD Bod Log

CYCLE 4, WEEK 2, DAY 2

3_30_17 Thursday

Heavy squat triples

20kg/5
45kg/5
52kg/3
55kg/2
60kg/3
155# -70kg/3 (3)
I blew it again. I was so tired today in spite of sleeping. Remembering trying to triple last week 2 and having nothing. These were prob too easy. Oh well.
powercleans
85#/2
95#/2 (2)
100#/2 (2)
I lowered all these. Shoulders still hurt from lowbar. What i LOVED about lowbar was how tight my back was. I wish i could keep it that way in highbar.
pullups
Gravitron 14
10, 8, 7
Idk if the things correct a 7 setting takes off enough weight that id be pulling up 145#...what i weighed when i could do dh pullup...
rows
60#/10 (2)
curls
40#/10 (2)
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Old 04-01-2017, 04:12 PM   #2130
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Re: deb - WOD Bod Log

CYCLE 4, WEEK 2, DAY 3
4_1_17 saturday

Light press triples

62#/3 (3)
heavy bench press triples
103#/3 (3)
Coulda made a 5# jump. Always tomorrow i guess.
incline bench
50#/10
55#/10
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