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Old 04-09-2011, 11:15 PM   #21
Vickie Ellickson
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Re: V's Log

4/8
Tennis - Singles warm-up 1.5hrs

4/9
Tennis - Singles 3.5 Match
Bug on the windshield, nail under the hammer...you get the idea. Woke up and did not feel well. Played an opponent who sliced almost every single shot and did not produce any pace. Very, very frustrating. I couldn't think of how to counter the slice with no pace. Tried a couple of drop shots but not enough. Tried to come up to net, but just wasn't on my game enough to finish the point and ended up getting lobbed. Ugh.

Motivated to get in the gym tomorrow and do some squats, deadlifts and pullups.
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Old 04-11-2011, 07:58 AM   #22
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Re: V's Log

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.
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Old 04-11-2011, 02:11 PM   #23
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Re: V's Log

4/11
"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.
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Old 04-14-2011, 11:18 AM   #24
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Re: V's Log

4/12
Afternoon: Frisbee
6x6 which I thought would work in my favor but I didn't play very well. *sigh*

Evening: BJJ
Had a surprise black belt stop by to check out our school and ended up showing us some great detail on the kimura and arm-in guillotine from guard.

4/13
Rest day. Basically felt like crap all day. Wasn't sickness nor allergies, just blah. Not sure what was wrong. Haven't been getting 8hrs of sleep the past couple of nights, but I don't think that would be to blame for the feeling of general malaise. Getting plenty of food, so it might be due to sleep and light stress. Meh. Went to bed on time.
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Old 04-15-2011, 08:45 AM   #25
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Re: V's Log

Ugh. Had my whole thing typed out and accidentally hit a key with my protein shake and it wiped everything out. Ctrl-Z couldn't even save the day.

4/14
Afternoon
Frisbee

Evening
BJJ

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.
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Old 04-18-2011, 03:32 PM   #26
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Re: V's Log

4/16
BJJ 1.5 hrs

4/17
Tennis - Mixed Doubles 1.5hrs

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.
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Old 04-24-2011, 10:19 AM   #27
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Re: V's Log

4/19
Afternoon
Frisbee

Evening
BJJ

4/20
Afternoon
Frisbee

Evening
Tennis clinic

4/21
BJJ

4/22
Lifted for about 30 minutes before sitting in a car for 8hrs. Ugh.

W/U
1000m row

Back Squats
45lb x 5
45lb x 5
65lb x 5
75lb x 5

Deadlifts
45lb x 5
65lb x 5
65lb x 5

Bench
45lb x 5
65lb x 5
95lb x 5
105lb x 5
110lb x 5
110lb x 5

Pullups 5; 3; 2

Liked doing the lifts this way (sets of 5 instead of 10). DLs still feel super awkward.

4/23
BJJ Tournament - NW Submission Challenge
Gi Division - 140lb and above
1ST PLACE!!

So excited! Got a rear-naked choke the first match and won via points in the 2nd. Can't believe I did it!
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Old 04-25-2011, 04:50 PM   #28
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Re: V's Log

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.
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Old 04-27-2011, 08:39 AM   #29
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Re: V's Log

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
Allllright. Tweaked my SS program to start with lower weights than the max that I could do for 5 x 3. It pays to read the whole book.

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.

EDIT: Just wanted to add that I felt a bit like a tool by adding 2.5lb plates to the oly bar for the squats and deadlifts. Especially when it was just the 2.5lb plates on the bar. But you know what? At least I'm doing it.

Last edited by Vickie Ellickson : 04-27-2011 at 08:44 AM.
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Old 04-29-2011, 08:44 AM   #30
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Re: V's Log

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!
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