Euqinom 2

[ilovethe80s]

YAY! Just heard that I'm teaching the new Strength Training Basics for Girls group class next trimester. YAY!

That sounds like a dream gig, you will give those ladies a great foundation.

Going to have to try your tempo method LPD

[Euqinom]

It hurt so bad (tempo method @ 60% of my max) I had to stop after set three. Still sore! The idea is to trigger slow twitch fibers to grow.

[Euqinom]

Gymtime!

Quick round in the gym after work:

10x3 dips
5x2 pull up neutral grip, wide
foot work, using a band, squats, lunges
(done in giant set mode)

5x5 TAWC, 21kg

Also: got into an argument with a soccer coach because I was in their dugout. The field's designed to have audiences around the pitch (very small audiences) and this was a guest team. I couldn't believe he claimed a dug out for three people.

For the rest: prepping roasted carrot salad and happy with how my strength is coming along.

[Euqinom]

I did 5x5 60kg front squats today, and 3x8 seated rows w. 60sec breaks.


Nothing big.
Then went to my physio/acupuncturist and she did amazing work on me. I feel so warm and relaxed.

[Euqinom]

Pretty much smooth sailing here. BAck is sore from the rows and the dips, and I'm being trained tonight to teach the Girl's Gym class. Body feels good, excited to deadlift tomorrow!

Went to a game on Sunday, and I was sort of shocked-ish to see how disorganized they are now. And suddenly *everybody* wants to learn strapping

Anybody read this yet? forzafit.com/wp-content/uploads/2013/05/The-New-Pressing-Reset.pdf‎, seems deceptively simple at first glance. Will read it later, curious what you think.

[Euqinom]

Solid Lifting

I set out to do deadlifts @110kgs today, but a guy tried to steal my mats (my gym wants us to use thick rubber tiles) and I sent him back to his own platform saying: "Hey! No. I deadlift too. And my warm up is heavier than your working weight. No." and then another guy wanted to take a 10kg plate without asking, so I let him put it back and said I was using it. So I had to up my weight from 100 to 120. I pulled 5 sets of 3, and I think I did pretty good. I felt pretty great anyway. And I'm sore already. Esp. my left side which is unique. It seems it's finally working with my right side now.

Benching: 5x5 @50kgs.

Had a hard conversation with the guy I was worried about before. I hope he takes my advice and starts working towards solving his problems.

[Euqinom]

One of the perks of being a gym instructor/trainer is that you get to do farmer walks alllll day long. Lats are sore as fudge.

[pastorpritch]

Good job on having that conversation and awesome job on the deads!!!

And wow farmers walks ... oy

[Euqinom]

Thanks pastor!

Yup, farmer walks: people don't put weights back where they should be, and me and my colleague sort of enjoy making the weight room meticulously organized and put the right brands of 15kg plates on the right stacks etc. It's sort of fun on slow nights.

[Euqinom]

I didn't go to the gym today. I'm working tonight, and as this week's been extremely busy, I'll squat tomorrow, or do dips & pull ups, and squat just for the motion.
I don't think i told you this, but I was recently diagnosed with ADD, and I never thought it would make such a difference. I can actually keep my house organized, read a book, not come home knackered after work, or get frustrated people tell me stuff i have seen but didn't act upon because, you know, ADD. Now that I'm taking prescription meds, I can tell I'm working better, responding more, and in general, am more active about doing what I was just thinking about. I could've finished my degree years earlier had I know.

Also, my new employer asked us all to think about schooling/education for the next season. I have about 5 courses I'm so excited to take! And that's just the stuff I can think of right now (Barefoot Trainer, FAI -working with an elderly population, Hand Balancing, Joel Jamieson's Conditioning Course, Dean & Tony when they are in Europe).

I can't believe they are so accomodating to their employees. I am also looking for cool vids to play in the weight room (where they conduct the wingate test). It has to be suitable for all ages and populations, but I'm sure there's great stuff out there. So far, still looking for a documentary on a dutch female boxer (Lucia Rijker) and a one hour (or so) yoga compilation pref. taught by a normal to plussize instructor.

I also would like to see if we can do an English Language Basic Strength Training course, as well as an 1-up version, where you build up to the Newcomers Competition PL or something.

[Euqinom]

If you can, watch this movie: Bittersweet (https://youtu.be/wrllthTvb4c) via Google Play. It's about Diana Prazak and Lucia Rijker, it's in English and a beautiful documentary.

[Euqinom]

Pretty much went in and out as quickly as I could gymwise:

10x4 dips
13 pull ups divided over sets of 3 and 2

Hip Flexor Pulsing stretch w. band.
Footwork (lunge w. band around ankle to promote an active foot)

YAY me!

[Euqinom]

It was so insanely busy that I resorted to doing asymetrical KB squats, rack grip. 16kgs, 5x5 per side, which is 50 squats, a few dead bugs and dead hangs afterwards and ready to go home and do administration! YAY!

[Euqinom]

NAiled bench today. I did
5x50
5x50
5x55
5x55
5x55
3x60! YAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAY!

[Euqinom]

One of the boys I take with me to the gym seems to have some behavioral issues. He was super-oppositional today, which sucked. It took me an hour to get him through his warm-up. I'm also working with him on rehabbing his ankle after he broke it 6 wks ago.

By then I was super annoyed, and decided to just go my way. I did 4 sets of single leg deads with a 16kg KB (glutes super sore from benching) 5 per leg, and did 17 pull ups. I asked him what was going on, he refused to respond, and said he was very good at self-evaluation and reflecting on his behaviour. No use trying to take the discussion further. He displayed more of the things I told him not to do, and I went home. I cannot afford to respond to his attention-seeking behaviours, nor get involved in a power struggle. I withdraw all energy that was intended for him and leave him be.

But this is not going to work for him in the long run. Still pretty happy with my lifts.

[gobbles23]

Very nice benching!!!!!

[Euqinom]

I think that my new job at the gym has an unexpected perk. As I like to organize the weight room (which is huge by dutch standards), I do low intensity farmer walks for about 30-60 minutes 3-5 times a week. It's completely random and asymmetrical, and it's paying off in terms of bigger lifts. Who would've expected that?
Plus, 30 minutes of vigorous organizing actually makes me break a mild sweat.

Also, I'm telling all the bros, it might inspire them to rerack the weights.

[Euqinom]

I felt like an idiot after I discovered I wasn't kicking ass doing 5x5 with 65kgs, but loaded up to 55. :/

Went home.

[Euqinom]

I went back and did it all over again:

6x2 70kgs front squats
20 pull ups
and for the first time in dunno: military presses w. 25kgs. They are so much harder than I expected. I'm not too good at tall standing core stuff, it turns out. 5x5, and home happy and satisfied

And I teamed up with one of the refugees from the middle-east that are located very nearby (our gym offers them gym time). He was super open to tips, and got the giggles when i told him what I deadlift.

[Euqinom]

Dunno what happened last night, but woke up at 5AM with a pain I didn't recognize in my left forearm and fingers. Superstrange.

Wonder if it's related to the military presses, but thumb 's still sore. And hands are very well blooded today. But it sure felt scary!

[-Lucifer]

Strong front squatting. Good to know you're still going hard, E.

Dunno what happened last night, but woke up at 5AM with a pain I didn't recognize in my left forearm and fingers. Superstrange.
Wonder if it's related to the military presses, but thumb 's still sore. And hands are very well blooded today. But it sure felt scary!

What kind of pain? Dull or sharp/piercing? My first thought was forearm splints, but I don't think that's it.

[Euqinom]

It felt like an acute inflammation deep in my arms but it changed between the finger joints, the forearms, wrist, etc. Maybe I accidentally shut down bloodflow

[Euqinom]

Hope you all had a wonderful christmas!

I went in today, and I couldn't figure out why my hips were soooooooooo stiff. Until I realized I haven't worn my orthotics since Wednesday, and have been standing up for hours at work, or sat down to eat/travel. Not great. I adjusted my workout to 3 sets of 10 squats (front, 40kgs), 40kg bench presses, 3x10, and a few lat pull downs, did my hip openers and went home. This is not the day to rock da house.

[Euqinom]

For what it's worth, my right side VMO is acting up. I did do gluteus medius activations on the right side only, so ... wondering if I overuse the hip flexors, or if it's soreness from a lazy muscle that got woken up today.

[-Lucifer]

I did do gluteus medius activations on the right side only, so ... wondering if I overuse the hip flexors, or if it's soreness from a lazy muscle that got woken up today.

Are you talking about SMR aka foam rolling?

[Euqinom]

No, it's a warm up drill. I wrap a band (wsb elastic band) around my ankle, tie it to a kettlebell rack, make an active foot and squat 5 times, then I turn around, and work on my other foot/gluteus medius chain.
Patrick Meinart's video How To Improve Your Squat is where I got it (it's on youtube, English subtitles. Would husband him)

In other news: I can't seem to find my cumin. It's gone, and I'm making a cumin dish. it has to be somewhere!

[Euqinom]

https://www.youtube.com/watch?v=n1GUQVo1Lps

No clue how to embed that vid, but I thought it was well made, funny, and pretty accurate: Gym Wildlife!


I actually did my conditioning today! Revolving Stairs: 1 min 100spm, 3min 35spm, 20 mins I always feel cheated. Going hard = hard, going slow = equally hard.

[Euqinom]

I felt weak going in today, but I hammered out
5/3/3/4 on 120kg deads, which was a lot more than I expected (last time i did 5x3)

5x5 dips, and 4x6 dumbell rows w. 26kgs. Not too bad.

Now I'm off to Pilates. Never tried it, but I want to see if it's a good class to take.

[-Lucifer]

Fixed.

[Euqinom]

Wait, how did you do that?

My new StellaMcCartney-ADidas tights are too big I found out during Pilates.
Pilates is also much harder than I expected.