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PixieThrower
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Join date: Oct 2011
Posts: 542

5/3/1 Cycle 2, Week 3: 12/04/06

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

Doubled up my workout today since I didn't feel like doing it yesterday. We got hit with a flipping blizzard. 10cm of snow and half the city lost power at one point or another. It was HEAVY snow.

OHP:
30x5
40x5
50x5
55x3
60x1
65x1x3

These felt really good. I remember a couple months ago I would have to cheat push press this up. Today it was an effort but I had more in the tank :) Volume work: it agrees with me.

Squats:
45x10
55x5
65x5
70x5
80x3
90x1x3

Felt like I could have used more glutes for these. My foot positioning felt kind of funny today, too. Not the best but not the worst.

BBB Bench: 60x10x5

Super set with:

BBB Sumos: 95x10x3 -> Stopped after three sets because my left knee was starting to feel funky. Kind of like it felt right before I sprained my adductor a couple weeks ago. I'm beginning to think my form is off for these. I dunno.

Glute bridges: BWx20x3 (15 seconds between sets)

And done. Knee still feels achy but I can still put weight on it for all movements. I might have just seriously tired it out and the sumos were too much of a strain. Meh.

I did a better job killing zombies today :) One of my friends finally managed to get me to try Left 4 Dead. I hate scary stuff and the first week of playing this was hilarious, now that I look back on it. I was soooo shaky after I finished a campaign. And that fucking witch! Bah! Overall, it's not as scary as I thought it would be :)

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minimaltechno
Level 1

Join date: Jun 2011
Posts: 1569

[quote]PixieThrower wrote:
Here's my throwing vid from Saturday :)



Hey very nice. Ever think about adding flames to one?

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cholulalula
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Join date: Nov 2010
Posts: 1217

minimaltechno wrote:


Hey very nice. Ever think about adding flames to one?



x2!

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PixieThrower
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Join date: Oct 2011
Posts: 542

Ha! You women are crazy! I wouldn't want to have a flaming piece of metal in my hands :)

Here's practice from today. It felt like absolute garbage. Well, the weight over bar wasn't too bad, but the rest of it was ugly.

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alexus
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Join date: Feb 2010
Posts: 4751

how awesome was that!! thanks heaps for posting it.

what was the second last thing you had there? kinda like a hammer? DO WANT! that looked like so much fun. where do you get those kinds of implements from?

i've been playing with tossing a sand / strength bag a little like that... but it is hard to grip. you look much more elegant than you think you do. but then you have a better idea of how things are supposed to look. i wish we had throwing stuffs...

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alexus
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Join date: Feb 2010
Posts: 4751

aw, i missed your previous one, too. that wand thing looked pretty freaking amazing, too. are these crazy throwing things part of strongman? i've never seen that before...

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PixieThrower
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Join date: Oct 2011
Posts: 542

alexus: First video included weight for distance (ball and chain), hammer (ball on the end of PVC pipe), then weight over bar (cowbell). Second practice was stone (used a 4kg shot), weight for distance, then weight over bar :)

The majority of these implements were given to me by the association since I'm the only girl and the guys trust me with the implements. Otherwise, I could make some of my own with lead and sand castings or buy them from some of the guys that make the implements.

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Patch2
Level 4

Join date: May 2006
Posts: 11327

Oh, it's fun video season again!


Physics!

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cholulalula
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Join date: Nov 2010
Posts: 1217

Ok I'd really love for you to do that in front of a green screen, then we can make it look like you're in the arctic or something. canada looks and sounds cold, eh?

might have felt like garbage but it looks pretty darn cool.

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PixieThrower
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Join date: Oct 2011
Posts: 542

lula: Winter refuses to die right now. It's snowing again :(

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PixieThrower
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Join date: Oct 2011
Posts: 542

Man, I'm sooooo glad I timed my deload week with my TOM. I felt like shit for most of last week and had the hormone headache/bitchy attitude going. All I did when I got home was sleep. Bleh. Now back to happy lifting time!

Cycle 3, Week 1: 12/04/16

Warmups:
5 minutes on the elliptical
Simple 6 & other foam rolling

2 Board Bench:
45x5
55x5
65x5
70x5
80x5
90x5x3

The last sets were hard but doable. Had a few more in the tank on the first set and that energy kept dropping off with each set. I'm not sure I would have been able to do four sets of 5.

A1) OHP: 35x10x5
A2) Tricep pullover: 30x13x5
A3) Bent over DB Row: 25x13x5

Glute bridges: BWx25/20/15 (15 second break between sets)
Pushups (off the knees): BWx10/5/5/5 (15 second break between sets)

Stretching and done!

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PixieThrower
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Join date: Oct 2011
Posts: 542

Decided to go throwing yesterday because the weather is supposed to be shitty for the rest of the week. I actually got approached by a random guy who took my picture because he thought what I was doing was very interesting. I think there was another group of people who sat out in their truck and watched me for a bit too. Hilarious :)

WFD (14#):
Single spin x4
Full spin x4

WFD (21#):
Single spin x4
Full spin x4

WOB (28#) x4

Hammer (9#) x4

Called it a day after that. Wearing the brace really helped my left knee. I might have to invest in a better one. The $20 one from Shoppers is almost done for.

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wiggles
Level 3

Join date: Oct 2009
Posts: 965

This looks too fun. I'm going to have to try and find a games around here somewheres

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PixieThrower
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Join date: Oct 2011
Posts: 542

wiggles: Here's a website you can use to find games that are in Tennessee. NASGA is a good place to look for info on where and when games are going to be. You can also try googling the SAAA. They're another organization that runs Highland Games.

http://www.nasgaweb.com/.../dbase/main.asp

Just scroll down to Tennessee in the Calendar section, hit select and boom. You'll see all the games in the State that are registered with NASGA.

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PixieThrower
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Join date: Oct 2011
Posts: 542

Cycle 3, Week 1: 12/04/19

Warmups:
Agile 8
Glute bridges

DL:
95x5
115x5
135x5
145x5
165x5
165x3x2

I was supposed to do 5 reps at 165 but the eccentric was killing me. I could feel my form giving on the last couple reps so I dropped it back down to 3 reps and did two sets there.

Power shrugs:
135x5x3

BBB Squats:
65x10x4
(front squat) 65x7

Glute bridges: 30/20/10 (15 second rest between sets)
Ab wheel: BWx8x2

Done and done. My hands feel sore after that workout. Serious callous formation :P

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PixieThrower
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Join date: Oct 2011
Posts: 542

5/3/1 Cycle 3, Week 1: 12/04/21

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

OHP:
30x5
40x5
45x5
55x5
60x4,x5,x3

The last set was supposed to be 3 sets of 5 but I didn't have the power for that. Got 4 reps, then managed 5, then only had enough gas left for 3 on the last set. I guess I really can't take my deload week truly off and just go throwing. Those felt heavy. On the other hand, this is still a vast improvement from when I started a couple months ago. Getting one rep @ 60# was a trial when I started the 5/3/1 program. I'll see what happens next week with OHP.

Sqauts:
45x5
55x5
65x5
80x5
90x5x3

Could really feel my glutes working on these. Feels like my right leg is taking more of the load, though. Hmmm...

A1) Bench: 55x10x5
A2) Sumo DLs: 95x5x5

Decided to drop down the reps on the sumos and shorten my stance a little bit. That coupled with wearing my brace did the job for helping my knee. Didn't feel any twinges while doing them. I'll add reps back in week by week. It still felt like my right leg was taking more of the load. I dunno.

Pushups (off the knees): BWx10,x5,x5,x5 (15 second rest between sets)
Glute bridges: BWx25,x20,x15 (15 second rest between sets)

Stretching and done!

Throwing today so I'll see how my knee holds up :)

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alexus
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Join date: Feb 2010
Posts: 4751

the throwing really does look fun. zen. reminds me a lot of olympic weightlifting. i've heard throwers often do olympic weightlifting to improve their throwing - guess i've wondered about whether throwing might improve olympic lifting.

do you ever try and throw with your off arm? only thing that potentially worries me about throwing is potential a-symmetries...

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PixieThrower
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Join date: Oct 2011
Posts: 542

alexus: I did olympic lifting for a little bit but the impact hurts my knees right now. Maybe once I get them used to jumping again I'll try to incorporate it back in. I've never tried throwing with my off arm as I'm more likely to hurt myself that way than any potential asymmetry ever will. The only one I might be able to get away with the off hand is WOB. Everything else is way too technical for me to think there would be any benefit from trying it with my left hand. The gym is for keeping any discrepancies in symmetry to a minimum.

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PixieThrower
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Join date: Oct 2011
Posts: 542

Okie, catch-up time!

Sunday I went out and practiced with a couple of the guys. I don't know what happened, but suddenly the whole idea of waiting for the weight and keeping my knees bent just clicked. That is the best the WFD has felt in a long time :):) I managed to hit 51' with my last one and it was almost effortless. Now I have to see if I can drill that feeling and get a little more sink in there before I speed it up.

Hammers felt a little awkward. I tried out the 14# just to start getting a feel for the heavy hammer as I have less than a month until my first competition. Felt jerky and slow. It'll come, I just have to work at it. Not a bad day of practice, overall.



I'll write down my last two workouts later as I can't remember the sequence right now :P Feel strong, though. I want to test my maxes out next week.

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Patch2
Level 4

Join date: May 2006
Posts: 11327

PixieThrower wrote:
Sunday I went out and practiced with a couple of the guys. I don't know what happened, but suddenly the whole idea of waiting for the weight and keeping my knees bent just clicked. That is the best the WFD has felt in a long time :):)



That's awesome Pixie! Clicking is good.

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PixieThrower
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Join date: Oct 2011
Posts: 542

Thanks, Patch! It's really nice to see the visualization and hard work paying off.

Workouts for the week so far:

5/3/1 Cycle 3, Week 2: 12/04/23

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

2 Board Bench:
45x5
55x5
65x5
75x3
85x3
95x3x3

OHP:
30x10x5

Stopped there because I had agreed to go to a mystery health and wellness course with another woman for work as her support group. She signed up with a friend and the friend was at a conference this week. We ended up playing a cool game called "goalball". It's played in the paralympics by legally blind athletes. It was a lot of fun :) Not much of a workout, but watching grown women crawl on the ground (myself included) while wearing blackout goggles searching for a ball that has bells in it was hilarious.


5/3/1 Cycle 3, Week 2: 12/04/24

Warmups:
5 minutes on the elliptical
knee rehab
Agile 8

DLs:
95x5
115x5
135x3
155x3
180x3

Front squat:
45x10x5

Stretching and home.

I went to a gym that has bumper plates this time. Makes a huge difference on my lifting ability when I don't have to strictly control the eccentric. Deadlifts felt a lot better. Can't wait to test those out next week. I decided to do front squats for my BBB part of 5/3/1 just cause. I knew it was going to be different, but damn. My legs were fried after that. It's a sad state of affairs when the bar for reps is enough to give me DOMS.


5/3/1 Cycle 3, Week 2: 12/04/27

Warmups:
5 minutes on the elliptical
knee rehab
Simple 6

A1)OHP:
30x5
40x5
50x3
55x3
60x3
65x3,x2,x3

A2)Curls: 15x5x6

B1) Bench: 60x10x5
B2) Two-handed kb swings: 35x10x5

Pushups: BWx10,x5,x5,x5 (15 seconds rest between sets)
Glute bridges: BWx25,x20,x15 (15 seconds rest between sets)

Stretching

Yet again I struggled with the OHP. I don't think I could have gotten another rep on that first set at all. I'm considering dropping the weight or messing with the rep scheme after I get the first top set.

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kpsnap
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Join date: Feb 2010
Posts: 7022

I think OHP is such a hard lift for most women to make gains on.

Do you do a controlled drop with your DL? It will make the eccentric portion much less work.

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PixieThrower
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Join date: Oct 2011
Posts: 542

snap: When I'm on a platform I do a controlled drop. Sadly, the gym I normally go to doesn't have bumper plates, so if I don't go to a different gym I'm forced to slowly lower it to the ground.

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Patch2
Level 4

Join date: May 2006
Posts: 11327

Goal ball sounds interesting. I'll have to google it.

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