Laser Focus

[shesprints]

Sure enough, I tried squatting barefoot. I didn't video myself on that but it did feel a lot better/more stable and my heels DEFINITELY didn't come up. My upper body still falls forward on the last couple reps of my heavy sets, though. I do feel that. I am working on that upper body.


20 min elliptical easy

usual warmup, then 2 x 5 boad jumps, then took off shoes and performed the rest barefoot

front squats w/ bar x 10 x 2

squats:
bar x 12
65lb x 10
95lb x 10
115lb x 8
135lb x 5 x 5

bent over rows:
65lb x 15
85lb x 10 x 4
65lb x 15

rack pulls:
135lb x 17 (very fast, focus on lockout)
155lb x 12
185lb x 8, 10
205lb x 6, 6

bench press:
bar x 15
75lb x 9
85lb x 3 x 3
90lb x 3
95lb x 2 x 3

single arm lying down triceps extension:
12lb x 12 x 4 each side

single arm tricep cable pushdown:
10lb x 12 x 3

lying on a bench cable crossover for rear delts supinated grip:
10lb x 8 x 3


I really have needed a break from running for the past few days. Amazing how much less hungry and beat up I feel without even the moderate amount I've been doing. Sigh. But I do love it. I'm going to go for a run Sunday--super busy work weekend so I'm taking my day off tomorrow, then just doing a run on Sunday, then lift Mon/Wed/Fri next week.

[phoenix4444]

Barefoot is the ticket. Glad it made such a difference for you. That solid contact with the floor.

Never lifted in shoes, never will.

[VO2Maxima]

I read 17 reps of rack pulls and...yeah hahaha. Curious, how high'd you set the pins?

Yeah even a little bit of running + lifting will take it out of you. Just make sure you're getting enough food + rest.

One of the strong girls at my gym is doing a 5K this summer. I'll be curious to see how she trains for it and balances that with powerlifting.

[shesprints]

@phoenix, yes, you look so good and stable in your videos with the bare feet. I am definitely on board.

@V02, yeah, I think sometimes I don't eat enough carbs to support the high intensity of my running... loaded up yesterday and today's run went pretty well (here's hoping I don't crash later). I'd love to hear how your friend trains for that 5k--maybe I could pick up tips. Re: rack pulls, pins were fairly low, second peg from the bottom--below knee height by about 3 inches. Those high reps were just because 135 feels pretty light pulling from the pins so I was like, whatever, I'll keep going and really warm up my posterior chain. My lockout is my weak point on deads, I don't pull my hips through enough sometimes--and also, rack pulls don't wipe me out the way full deadlifts do. So I like to throw them in once a week or so. I also like feeling the heavier weight in my hands. It gets me ready to lift the same amount from the floor.


Today I got up, grabbed an apple and some coffee (sometimes I do fasted cardio but planned for intervals today, so carbs seemed wise), and hit the gym for some running on the treadmill. The treadmill is so much more forgiving a surface than outside! Keep the incline to .5 or 1 throughout the workout.

warmed up with 10:00 on the elliptical

then: 3 miles run, 25:55 total time, as

slow warmup + cooldown

800m (3:30) @ 6:58/mi
550m (2:00) @ 6:00/mi
240m (:45) @ 5:00/mi
100m (:22) @ 6:00/mi

slow cooldown

and 4 minutes on the elliptical because... IDK I wanted to cool down and also that was exactly 40 minutes of cardio and I like round numbers.


Then I had a lox, egg white, and onion omelette with a little lettuce on the side to rehydrate, and squash soup with butter in it. That was breakfast. Weird breakfast but I wanted a lot of watery stuff because I sweat bullets when I run--toast wasn't gonna cut it. I feel good now! Carbs are high around this workout and fat is low, hope it pays off in terms of energy for the rest of today--I have a busy workday.

Cheerio!

[-Lucifer]

Oi. Someone just posted this on my Timeline and I figured you'd like it.

Spoiler!

[shesprints]

LOL Lucifer I've seen that and it never gets old <3
so excited the film is coming out THURSDAY! I'm seeing it with a bunch of friends.



Got up super early today and rolled with it, worked out before breakfast but after coffee + apple....


20 min elliptical warmup

usual warmup, and took shoes off to lift again--feels GOOD

front squats bar x 10 x 2

squats:
bar x 12
65lb x 10
95lb x 8
115lb x 8 x 5

deadlifts:
135lb x 10
155lb x 8 x 3
175lb x 5

push press:
bar x 8
65lb x 6 x 2
75lb x 5, 5, 4, 4, 4, 4

band pullaparts x a lot

face pulls:
30lb x 10 x 4

front raise:
7.5lb x 15
10lb x 10 x 3

side lateral raise:
7.5lb x 10 x 4

cable crunch:
50lb x 15
60lb x 12 x 3

decline crunch:
bw x 12 x 4


Whew, nice to get it done early and feel good! Off to work. Later.

[VO2Maxima]

I legit can't figure out push-press. I can sometimes get an extra rep on military press if I turn the last rep into a push-press, but if it's a weight that I can't strict press, I can't push-press it either. Combine that with the fact that I strict press more than I clean, and I'd be a poor Olympic lifter. Combine that with the fact that I can't figure out kipping pull-ups, and I'd be a terrible Crossfitter.

If lockout is your weak point on deads, if you want to incorporate rack pulls, I'd set the pins a little higher (near your sticking point) and go heavy. Unless it's a matter of the bar getting out of position (i.e. drifting away from your body), in which case rack pulls are going to disguise the problem since you're starting in a more favorable position...in that case, I'd do more pulling off the floor.

What film is coming out Thursday? Civil War? No Suicide Squad, no care.

[-Lucifer]

I legit can't figure out push-press.

Do you have a video? First make sure your grip is perfect. You should be in the 'front squat' position and not the OHP position where your elbows are under the bar. This will ensure that the bar rests nicely on the front delts for maximum power transfer. Then you have to make sure your heels come off the floor when you use your legs to generate momentum. It's one, fluid motion that will require lots of practice. Do doubles or triples using a lighter weight (but not too light) that you can handle.

I tried looking for a good video on Youtube but couldn't find one.

[shesprints]

V02, good note on the deadlifts vs. rack pulls. I don't think the bar path is screwy--at least, my shins are in a constant state of bebruisement, so I must have the first part of the pull straight. It's just that I sag when I come near standing up totally straight. If you say put the pins higher, totally will do on that. I thought it was cheating!

Push press IS hard to do. It's one of the movements I learned way back when (5 years ago??) when I was also working on my Olympic lifts and doing a lot of snatches and jerks and whatnot. I like the movement because I can lift way more than I can strict press and because I think it has some carryover to swimming. V02, I wouldn't worry about not being a good Oly lifter or Crossfitter... since you're a pretty durn good powerlifter as is.

PPFFFFT WHAT FILM INDEED. You'll have to speak up, I can't hear you over the sound of those outrageously positive critical reviews for Civil War.


So I think I'm going to try to do more of my workouts in the early morning. I seem to get a way better start that way, and it's harder to make myself get going midday. Had to really talk myself into this lunchtime swim practice. Glad I went, though, I wound up feeling good. Helped to have an apple 40 minutes before--I often will do the workout four or more hours after breakfast, and no wonder I feel draggy.


Swim--2200 yards

4 x 100 warmup (1:37 each)
3 x 100 a 75 breast/25 free
2 x 100 50 back/25 breast/25 free
100 IM
9 x 50 kick alternating kick styles between fly, regular, and breast kick
150 pull
100 IM fast
50 free
150 pull
100 IM med
50 free fast (:39)
150 pull to cool down

IM is getting better and better. Butterfly is still my best stroke, but breaststroke is improving. Lifting clearly helps, as those are a lot about muscular strength--really felt my core today.

Tomorrow I lift. What lifts should I do?

[VO2Maxima]

Do you have a video? First make sure your grip is perfect. You should be in the 'front squat' position and not the OHP position where your elbows are under the bar. This will ensure that the bar rests nicely on the front delts for maximum power transfer. Then you have to make sure your heels come off the floor when you use your legs to generate momentum. It's one, fluid motion that will require lots of practice. Do doubles or triples using a lighter weight (but not too light) that you can handle.

I tried looking for a good video on Youtube but couldn't find one.

Oh, yeah, in that case not in right position, I'll just hold it like I do military press. I guess I haven't really played with it since it's not really a skill I need, just was baffled why I couldn't push press more than I strict press, but if I'm holding the bar wrong, then yeah, that's it. Although in front squat position all I have is my finger tips under the bar so that would probably be a disaster too lol.




Nah, not cheating, you put the pins close to/maybe a little below where your sticking point is, at least that's what I've been told. Honestly I rarely do rack pulls since I just kind of need to get all-around stronger, so I may not be the best person to ask.

What body part are you lifting? Might help for lift recommendations, otherwise I'm just going to be like "umm bench."

[-Lucifer]

OP
Try circuit training for a change. Also, sorry for the hijack.

Although in front squat position all I have is my finger tips under the bar so that would probably be a disaster too lol.

It wouldn't be a disaster. Once you squat down and throw the bar into the air, your hands will automatically grip it and help finish the remainder of the movement. Your upper arms don't have to be parallel to the floor, but pretty close to that. The reason for this is so the bar rests nicely on your front delts for maximal power transfer.

Here, managed to find a good video >> https://www.youtube.com/watch?v=tmf3bvsoiG8 (skip to 0:23)

[shesprints]

Circuit training? Nooooo I was scarred by circuit training and really like this full rest thing. I feel like I don't ever use proper form when I do circuits.

I usually do full-body, so probably will just do that again tbh. Maybe some speedwork if I feel like it. Maybe some front squats.

Definitely incline bench. Those front delts are lagging.

[shesprints]

OKAY guys. I kinda did what both of you suggested. Lucifer, I actually did superset some of these exercises, though I wouldn't call it a circuit--I did the pulldowns and rows back to back, and interspersed the planks and the chinups.

I went pretty light on weight today and focused on form.


20 min elliptical to warm up

front squats:
bar x 10 x 2

box squats with pause:
bar x 10
65lb x 10
95lb x 8 x 5

speed deadlifts:
135lb x 10 x 4

incline bench:
bar x 15
65lb x 8

incline DB press:
25lb x 12
27.5lb x 8
30lb x 6 x 4

lat pulldown:
75lb x 8 x 5

low back cable row:
55lb x 8 x 5

ass't chinup:
30lb x 3 x 2

planks x :30 x 2


annnnd that's it. Tomorrow I get up early to run.

[-Lucifer]

If you want to target your front delts more, the barbell overhead press and incline DB bench press would be good movements to include. I already see the incline DB press on this page. If you think that's too much, consider doing front raises using the cable. Do it slowly and pause at the top. Also use more volume (4-5 sets).

I did the pulldowns and rows back to back

Sweet giant set.

[VO2Maxima]

May be of interest to you: http://www.runnersworld.com/elite-ru...ws_EliteRacing

Dude's doing well for himself. I'm not a big fan of the workout posted at the bottom, and I highly, highly doubt that's what Ryan is actually doing, but the article itself is interesting to those of us who've made the jump from running to lifting. The only other thing is I think he's going to be disappointed if he cuts now...I am almost certain he's making the newbie mistake of thinking glycogen fullness and some fat is muscle. Obviously I don't know what his physique goals are, but it's such a common mistake to make first bulk and I really don't think he's as big as he thinks. Still some serious progress though, good for him.

[shesprints]

Cable front raises, huh? I can try--I like the cable. Thanks, Lucifer. And yeah, I'm going to do more incline stuff with dumbbells. I tried barbell, but our rack setup just doesn't work for it. It's screwy.

@VO2, WOW, that is SUPER INTERESTING to read, thank you so much for posting it. I'm intrigued that even Ryan Hall feels that way--weak and small--and he's an incredibly successful runner. It must echo for you, too, eh? I thought of you when I read this:

"I am so sure that my body had nothing left to give me in terms of running that there isn’t any question whether I made the right decision.”

And I relate very very much to this statement:

“I feel like it’s giving life to my body instead of taking it away,” he said. “Now I can go run and not feel fatigued and feel good. But I’m also doing so much less running-wise than I ever have—like, 12 miles a week compared to 12 miles a day.”

I feel the same, built up and strong even when I do run now, rather than weak and achy and like my body is heavy.



Speaking of, I did run today, before work--5:45 wakeup again.

10 min elliptical warmup (plus general dynamic warmup)

3 miles run with

2:00 @ 6:00/mile pace
then 4 x 1:00 @ 6:00/mile pace with 400m jogging rest

super easy warmup and cooldown

+4 min elliptical

I was going to try to do 3:00 even at that 6:00 pace, to get 800m, but I was like lolno when I actually started up--my legs are a bit beat from lifting yesterday. The shorter intervals were a ton easier to handle. When I'm fresh I'll give it another shot.

[VO2Maxima]

Lol I feel ridiculous comparing myself to Ryan Hall because he accomplished more in high school than I accomplished in my entire career. But yeah, I can still relate to the statement you posted. I've had no doubts that quitting was the right decision...I just talked about that with someone today actually. I also hear you on the second quote...I mean I felt fast as all hell at times, but there were other times when I felt super weak and like I was eating myself, if that makes sense.

Nice intervals, btw. Even at 2 minutes instead of 3, still some solid pickups.

[shesprints]

V02, they were mostly 1:00 intervals--just the first was 2:00. But the good news is that workout left me not at all sore or tired. I had plenty of juice today--even though I was out until 3 am watching the late showing of the Cap movie, I woke up at 7:08 am for some reason and felt fine. My friends are staying over at my house, so I went out early to get them bagels, had breakfast, and then hit the gym.

I LIFTED BEFORE I DID CARDIO. I HAD SO MUCH STRENGTH AND ENERGY.

I also took my shoes off for everything except the bicep curls.

usual warmup

front squats: bar x 10 x 2

back squats:
65lb x 10
95lb x 8
115lb x 6
135lb x 5 x 3
145lb x 3 x 3
155lb x 2 x 2
backoff to 135lb x 3 to correct form from last rep

deadlifts:
135lb x 8
155lb x 6
175lb x 5
185lb x 3
200lb x 1

superset bent-over rows and bench

rows:
85lb x 8 x 5

bench:
bar x 15
65lb x 10
75lb x 6
85lb x 3 x 3
90lb x 3 x 3

bicep curls:
15lb x 15
17.5lb x 10
20lb x 6 x 3
+ cable curls 20lb x 10 each side


20 min elliptical post-weights
feels a lot better, bros.


OMFG if you've seen CA:CW you know why I had to have a full bro day and just do biceps. I needed to see that bicep pump.

Squats were awesome. I got a partial video of one of my doubles at 155 but am too lazy slash busy socializing to post it yet.

[phoenix4444]

Nice squats and deads girl. No shoes treating you well I hope.

[shesprints]

phoenix, I mostly love the no shoes... but DAMN my calves are sore. Not like injured-sore, just SORE and I keep massaging them. It feels good overall, though.

I also am recovering GREAT these days. I've had a really busy past few days with friends from out of town visiting. I think I've gotten 12 hours of sleep in the past 72--but I had to get up early this morning and get in a run just to clear my head.


Did intervals again. Was so sleepy I almost fell off the treadmill. So I didn't push length, just did a little speed.


10 min elliptical

3 mi run with
easy jog warmup
then intervals with 2-3 min jogging recovery:
2:00 @ 6:00/mi pace
1:00 @ 6:00/mi pace
1:00 @ 5:50/mi pace
1:00 @ 5:42/mi pace
1:00 @ 5:27/mi pace
:30 @ 4:50/mi pace
:20 @ 4:50/mi pace (and bumped incline from .5 to 2.0)
easy cooldown

Felt really... fine afterwards. Not beat up at all. Energetic even. Appetite not out of control. Feeling good lately.

One of my friends from the Marvel fan contingent who came to see the movie with me was talking about wanting to start to lift. She was like, well, I do the elliptical sometimes... I want to do weights but I don't know how to use the machines.

Me: Well, you don't use the machines.

Her: Well, I don't know how to use free weights.

Me: Don't use those either.

Her: What do I use?

Me: Barbell.

lol then I kinda explained the basics to her but it was funny. I was kind of kidding around, being a dudebro.

[-Lucifer]

One of my friends from the Marvel fan contingent who came to see the movie with me was talking about wanting to start to lift. She was like, well, I do the elliptical sometimes... I want to do weights but I don't know how to use the machines.

Me: Well, you don't use the machines.
Her: Well, I don't know how to use free weights.
Me: Don't use those either.
Her: What do I use?
Me: Barbell.

lol then I kinda explained the basics to her but it was funny. I was kind of kidding around, being a dudebro.

I say let her use whatever she's comfortable with. It does make more sense to start out with the barbell, but using machines will make her stronger as well. Machines are safer to use when one is lifting alone, so they usually are less intimidating. As long as she uses a balanced routine and doesn't neglect the important parts, she'll be fine.

[JaymzJ]

Good for you for doing what you know works for you, that is half the battle figuring that out first. Hope your new strategy works out for you ... Lol, just noticed the first post was like 2 months ago, oh well, glad you are enjoying the lifting aspect of fitness

[VO2Maxima]

Wait what's CA:CW? Is that some weird abbreviation for Suicide Squad?

Yeah lifting before cardio is so much easier! I would either lift first or space the two apart. At least if the priority is lifting...if it's cardio, then yeah, cardio first.

I've actually been using a fair number of machines lately. Going to lose my bro-chick status lol.

You should get your Marvel friends to lift. I bet your DC friends already lift and are all well above a 400 Wilks.

[JaymzJ]

Wait what's CA:CW? Is that some weird abbreviation for Suicide Squad?

Yeah lifting before cardio is so much easier! I would either lift first or space the two apart. At least if the priority is lifting...if it's cardio, then yeah, cardio first.

I've actually been using a fair number of machines lately. Going to lose my bro-chick status lol.

You should get your Marvel friends to lift. I bet your DC friends already lift and are all well above a 400 Wilks.

CA:CW=Captain America:Civil War? Marvel fan checking in

[shesprints]

@JaymZJ, hell yeah Marvel! I actually had a whole bunch of my fandom friends (like 10 of us) over just to watch the movie. For, uh, the second time. Actually, all of us saw it twice. We're already planning to write sick, wrong fanfiction about it. I REALLY loved the movie, though I don't want to spoil it for people... I just really liked everyone's characterization, The Falcon and Black Widow are BAMF, as is Ant Man. Spiderman was not as annoying as I'd thought. You seen it yet? I'm SUPER EXCITED for how they're playing Bucky... less super excited about the first after-credits scene because wtf. Even more into the upcoming Black Panther movie though. He was solid. Like damn. Dat ass. That movie is my workout goals.

@Lucifer, I mean yeah, but I still think barbell lifts are the quickest and best way to get results and be really powerful, you know? And she's up for it, really.

@Becki, omfg you went there damn you it's not like I can't admit you're stronger than me. But just you watch, I'm getting all my fandom friends to lift and soon we'll be beastmode. Or Hulkmode. Ya know.



Lifted before cardio again today.

I like that.

Focused on glutes today.

front squats:
bar x 10 x 2

squats:
bar x 12
65lb x 10
95lb x 8
115lb x 8 x 5

rack pulls (just ABOVE knees this time, focus on lockout):
135lb x 20
155lb x 15
185lb x 5 (grip gave out, switched to hook grip)
205lb x 10
225lb x 8
255lb x 5

BB hip thrusts:
135lb x 15
155lb x 10
185lb x 8
205lb x 8 x 5

decline situps:
bw x 15 x 3

cable crunch:
50lb x 15
60lb x 12 x 3

leg raises off parallel bars:
bw x 10 x 4

KB Russian Twist:
35lb x 10 x 4

weighted planks (50lb):
30 seconds x 2

20 min elliptical to cool down


I feel good! Good energy. Went 100 over calories yesterday (1900 instead of 1800) because was super tired and caved to some chocolate-covered almonds, but nbd. Realistically, after a crazy busy weekend with lots of parties and socializing, I'm happy I stayed generally on track.

[VO2Maxima]

@Becki, omfg you went there damn you it's not like I can't admit you're stronger than me. But just you watch, I'm getting all my fandom friends to lift and soon we'll be beastmode. Or Hulkmode. Ya know.

What's Hulkmode? Is that like Superman mode but weaker?
I actually don't think I'm "well above a 400 Wilks." Must be the Deadpool action figure on my desk...Marvel nerd stuff bringing me down. I should probably replace him with Deathstroke, would probably add 10lbs to my squat instantly.

Wait, is hook grip stronger than mixed grip for you?? How are rack pulls starting at your sticking point instead of lower treating you?

[JaymzJ]

@shesprints No I haven't seen it yet, thanx for no spoilers. I'm really interested to see how black panthers character is gonna be played. I really like the x-men movies, haven't seen the deadpool movie yet either, really should rent it soon.

[VO2Maxima]

@shesprints No I haven't seen it yet, thanx for no spoilers. I'm really interested to see how black panthers character is gonna be played. I really like the x-men movies, haven't seen the deadpool movie yet either, really should rent it soon.

Deadpool is excellent. Probably the best superhero movie I've seen...and that's coming from a DC fan. (Although I admit I was pretty into X-Men back in the day, because what 90s nerdy kid didn't get hooked on the Claremont/Lee run, and then they put out those super cheap collections of the 80s comics...).

[JaymzJ]

Deadpool is excellent. Probably the best superhero movie I've seen...and that's coming from a DC fan. (Although I admit I was pretty into X-Men back in the day, because what 90s nerdy kid didn't get hooked on the Claremont/Lee run, and then they put out those super cheap collections of the 80s comics...).

Cool, I have a rain day off work today so maybe I will check it out, I want to workout too but I know I shouldn't, having a physically demanding job is not all it's cracked up to be. I miss the 90's, that was a great decade. DC is cool too, it's no Marvel though, The batman movies have not impressed me much, I actually like the old batman with michael keaton the best.

[shesprints]

I don't mean to get overly involved in Marvel-vs.-DC here... they each have their merits and their drawbacks. Heck, I just spent the morning debating the troubling aspects of the character of Black Panther. But I agree you should definitely see Deadpool. And CA:CW.

Seeing a Russian knockoff of CA:CW is oddly appropriate given the Winter Soldier.

@Becki, I just try to avoid mixed grip because I'm worried about creating imbalances. So hook grip is my option (compromise).


Today was just a swim. It went great. Abs were SORE, though, felt them on the butterfly and breaststroke for sure. The swim coach who worked with us today is a former college breaststroke specialist who lifts in the gym too. Today she said that I'm looking really fit and a lot leaner (YES) and she'd like to lift with me sometime. Psyched.

Swim--2200 yards

4 x 100 on 1:45
8 x 50 on 1:00 descending 1-4 and 5-8 (48-41s each)

4 x
25 fly/50 free/25 sprint
25 breast/50 free/25 sprint
75 free/25 sprint

200 c/d


Whew.