Building High-Performance Muscle™
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Junior Mint's Log
 

kimbakimba
Level 2

Join date: Apr 2009
Location:
Posts: 5894

JM, I love that you are getting coaching experience already. Awesome!

Reading these workouts are making me tired. I know I couldn't do 80 inverted rows, much less all the rest of it.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Thanks Kimba!

Monday's lift felt nowhere near as bad this week. Seems as though my body remembered what general prep is this time around which is AWESOME. No almost passing out this time which was a marked improvement.

Warmup--shuffles, cariocas, alligator walks, jump rope,pushups,

As many sets possible in 12 min:
15 X stability ball pushups
inverted row (for as long as it takes partner to finish pushups)
plank hold (for as long as it takes partner to finish pushups)
=13 sets

10 X 35# DB goblet squats
mountain climbers (til partner is done squats)
40 single leg stability ball leg curls
=13 sets

3 X chin ups (5 second eccentric)
10 X burpees (no pushup)
10 24kg KB swings
=7

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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4945

Not passing out during a workout is a good thing... :)

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Just popping in quick before I start doing some homework.

Friday's workout was the same as last Friday's, except I changed up the order slightly.
40 hand release pushups
40 24" box jumps
50 mountain climbers
40 24" box jumps
40 squats
80 inverted rows
40 squats
45 burpees
time: 9:09
Managed to shave 50 second off my time, which is a nice improvement.

Since Wednesday's workout I've been having some issues with my right hip. If I squat past parallel or with a wider stance, I get a deep pinching pain. Hoping it's soft tissue-- gonna see if I can improve it with some lacrosse ball work before talking to the athletic trainers.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Been doing more coaching and hanging out and less homework. Probably should even things up to finish up the semester. Still getting some of the queues down but am able to get the athletes to do things at least somewhat properly. For some of the more complex lifts (today, it was one-legged RDLs), I still need pointers on it. Good thing the coaches are usually nearby to help out.

One of the things I've gotten better at is conversing with the athletes during lifts. Starting out, it was a little intimidating to approach some of them and call them out for having social time when they should be lifting, or when they definitely could be using a little more weight. It also seemed awkward, given I knew some of them through classes or friends. The more time I spend in there, the more at home I start to feel with things.

Monday's workout:

4 sets:
4 X push jerks (88#, 98#, 108#, 118#)
40 second X extended front planks
20 second/side X banded clam shell holds

4 sets:
10 X alternating DB bench press (30#, 40#, 50#, 50#)
40 second bear position holds
something I don't remember

4 sets:
10 X back squats (115#, 135#, 135#, 135#)
8 X BB RDLs (135#)
10 X low-ish bar inverted rows

Wednesday:
4 sets of:
10 X RFESS (25#, 30#, 40#, 45#)
3 X chinups with 6 second eccentric
60 second X reclined holds

4 sets of:
6-8 X incline bench press (65#, 95#, 105#, 105#)
10 X suitcase deadlifts (110#)
20 X band anti-rotation presses

3 sets of:
10 X 1 legged RDLs (88#)
40 X slideboard single leg curls
16 X 78# landmine rows

...And time to pass out for the night.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Went with one of my teammate's up to her grandparents place for the Easter weekend. Very nice of her to extend the offer to me--it was way better than spending the weekend here. Her grandparents were great people, and definitely spoiled us while we were up visiting. They live in a cabin/fishing area, so it was a relaxing, quiet weekend. I really enjoy weekends like this, it helps slow things down in my life, giving me time to recharge, reflect, and gear up for the last month of classes.

Also motored my way through The Girl with the Dragon Tattoo and finished Uncle Tom's Cabin. I'll be choosing a lighter read in my next foray into the world of literature--those books combined is quite the downer.

Friday's lift

5 sets of:
BB military press (65# X 10, 65# X 8, 65# X 8, 2 X 75# X 6)
20 yd X 75# DB suitcase walk
8 X BB RDL (3 sets @ 132#, 2 sets @ 152#)

4 sets of:
10 X 25# plate rack jumps
15 sec mountain climbers
15 sec extended plank hold

Finisher:
Similar to the last two Friday's work capacity work, except with no mountain climbers and a second round of pushups.

40 24" box jumps
40 pushups
40 squats
40 inverted rows
30 24" box jumps
30 inverted rows
30 squats
30 pushups
35 burpees
time: 11:15? Much higher than the other one. Not sure if I got everything in the right order, but the second round of pushups took awhile--especially because of the hand release at the bottom. Bleh. It'll get better.



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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4945

Glad you had a fun weekend, JM!

You have a favorite for the NHL Playoffs?

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Seeing as the team I cheer for (the Wild) did not make playoffs (yet again), I'll have to jump on someone's bandwagon. In the west, I'd really like to see the Blues make some noise for no reason in particular. In the east, I can't wait to watch the Flyers and Pens beat the living piss out of each other. Seeing as I spent a year in Pittsburgh, I'll hop on their bandwagon. After watching some games live while I lived there, I have a lot of respect for the talent of their top players. As a goalie, watching Fleury play is astounding--so athletic.

Got a pick?

Monday lift
4 sets:
4-6 X push jerks (6 X 88#, 6 X 98#, 4 X 108#, 4 X 118#)
50 second X extended front planks
20 second/side X banded clam shell holds

4 sets:
10 X alternating DB bench press (45#, 45#, 50#, 50#)
40 second bear position holds
10 X 25# medicine ball slams

4 sets:
4-6 X back squats (135# X 6, 155# X 6, 175# X 4, 185# X 6)
6 X BB RDLs (152#, 152#, 172#, 172#)
10 X low-ish bar inverted rows with supinated grip

Push jerks were being weird for me. The first, third, and fourth sets felt weird with my shoulders, but the second set felt absolutely golden. And, oddly enough, I didn't think I was doing anything different.

Everything else felt pretty peachy for the most part. The discovery of the day: my hip flexors are RIDICULOUSLY tight right now. But, they might have always been tight and I just didn't pay close attention.


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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4945

juniormint wrote:
Seeing as the team I cheer for (the Wild) did not make playoffs (yet again), I'll have to jump on someone's bandwagon. In the west, I'd really like to see the Blues make some noise for no reason in particular. In the east, I can't wait to watch the Flyers and Pens beat the living piss out of each other. Seeing as I spent a year in Pittsburgh, I'll hop on their bandwagon. After watching some games live while I lived there, I have a lot of respect for the talent of their top players. As a goalie, watching Fleury play is astounding--so athletic.

Got a pick?


I'm a Devils fan. Hockey became part of my life while I was in New Jersey and the Devils were always helping with Youth Hockey there.

I have a friend who plays on the Wild, Jed Ortmier.

I have a funny story about my encounter with Marty at a NJ Ice rink one summer...

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Have a feeling the Devils will top the Panthers in the first round. Beyond that, who knows.

Considering that Marty is a goalie, I can imagine that was quite the encounter.

Wednesday's lift was moved to today due to some water main issues at the gym. I wasn't all too pleased about that--was definitely itching to get into the gym on Wednesday. Shit happens though.

Today's lift:

3 sets of:
DB rear foot elevated split squats--35# X 5 ea leg, 40# X 5 ea leg, 50# max reps for each leg (8 right, 6 left)
5 X chin ups with 6 second eccentric
75 second reclined hold

4 sets of:
BB incline bench (65# x 6, 95# x 6, 105# x 6, 115# x 4--rep PR)
BB suitcase deadlifts (2 X 110# X 10,2 X 120# X 10)
banded anti-rotation presses

4 sets of:
6-8 X 110# BB single leg RDL
20 X slideboard hamstring curls
16 X landmine one-armed rows

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Typing up this post while I'm tuned into some playoff hockey. It's been tough to watch hockey this year with only super-basic peasant cable, so I'm enjoying this opportunity.
I went to the state NSCA clinic this weekend just outside of Milwaukee. It was an amazing experience--I got to meet a number of coaches throughout the state, and got to talk shop with a number of them. Needless to say, I learned a lot this weekend.

Today's lift--deload week
4 sets:
6 X 100# split jerks (alternating lead leg)
45 second X extended front planks
30 seconds X banded clam holds

5 sets:
6 X 25# rotational med ball slams
10 X bear position alternating reaches
6 X 40# alternating DB bench press

4 sets:
4 X back squats (135#, 135#, 185#, 185#)
BB RDLs (132# X 10, 132# X 10, 152# X 8, 202# X 4)
8 X inverted rows

I decided to move to split jerks this week as they feel better on my shoulders than push jerks do. Switched lead legs each rep, which is difficult. Lead with my right leg naturally, so leading with the left leg just feels unnatural right now.

Even though it was a deload, went for the same back squat weight (185) as last week. Came up easy for 4. Had an issue with falling forward a bit coming out of the hole in my first two sets, which was fixed by focusing on bringing my hands in a little and keeping my chest up.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Today is kind of a mid-week weekend for me--both my classes were cancelled for the day. Filled my time by cleaning up the house a bit, and going out and doing some basic movement work out at a nearby park.

Squat to stand
Inchworms
Lunge with rotation
Reverse lunge with knee hug
Lunge with overhead reach
Diagonal lunge
Walking RDLs
Frankensteins
Butt-kickers
High knee march
Shuffles
Short-stride cariocas
Long-stride cariocas
Somersaults and shoulder rolls
Bearcrawls
One-legged skips
High knee skips
50% sprints from pushup position
Backpedals

10yd sprints x 6
15 yd sprints from lunge start X 4
Cutting drill with cones X 4
Change of direction drill with cones X 3
Change of direction (forwards/backwards) X 3

In all, took about 50 minutes. My focus was just nailing down the movement patterns and just being conscious of the way I was moving. I took as much as rest as I felt I needed between sprints and the cutting/change of direction drills, and it seemed to average out somewhere between :45 and 1:15.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Wednesday's lift:

3 sets of:
DB RFESS (3/leg X 40, 3/leg X 50, 8/leg X 50)
4 X chin ups
70 seconds X reclined hold

4 sets:
BB incline bench (65# X 4, 95# X 4, 105# X 4, 115# X 4)
10 X 120# BB suitcase deadlifts
banded anti-rotation presses

3 sets of:
6-8 X 90# BB single leg RDL
20 X slideboard hamstring curls
16 X landmine one-armed row

Single leg RDLs are still getting the best of me. It's definitely a tough movement to learn. And my balance isn't as good as it should be on one leg.

Friday's lift:

3 sets:
BB press (6 X 65#, 6 X 75#, 4 X 85#)
8 X 152# BB RDLs
20 yards X 80# DB suitcase walks

5 sets:
6 X 25# rack jumps
15 sec X mountain climbers
15 sec X extended front plank

Finisher:
40 24" box jumps
40 inverted rows
30 squats
30 pushups
30 24" box jumps
30 inverted rows
40 squats
40 pushups
35 burpee jumps
time: 10:07

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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4945

Everyone tends to have better balance on one leg versus the other.

I've never tried single leg RDL's... I envision falling over.

My team scored a real strange goal yesterday.

Puck hit one pipe, went under the goalie.

Ref signaled no goal, players started to argue with the ref.

The goalie got out of the crease, and one of our d skated over and pushed the puck into the net.

Ref signaled goal.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Haha wow--that's definitely a peculiar goal. Bet that that goalie learned an important lesson--always play until the ref blows the whistle.

I'm down to the last two weeks of class before finals which means one thing--CRUNCH TIME. I'm swamped by assignments right now, so I don't have much time to relax. The good thing about team lifting sessions is that, even when loaded down by piles and piles of homework, you still have to go and lift. And lifting is actually a pretty good stress-relieving study break--especially when you get to throw heavy medicine balls around.

Today's lifting:

4 sets:
2-4 X BB split jerks (4 X 98#, 4 X 110#, 2 X 120#, 2 X 130#)
60 seconds X extended front plank
60 seconds X banded clamshells

4 sets:
10 X 30# medicine ball rotational slams
10 X bear position reaches
10 X DB alternating bench press (45#, 55#, 55#, 55#)

4 sets:
4 X BB back squat (135#, 155#, 185#, 195#)
10 X inverted rows with supinated grip
8 X 154# BB RDLs

Today's lift felt pretty freaking awesome for some reason. It probably had to do with last week being a deload week. The biggest thing of note was that my vertical jump today was an inch higher than I've even had before (we test it at the beginning of every week of lifting using a jump mat). Hopefully that number stays high for the next week or so--we do our end-of-the-school-year lifting test out next week.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Today's lift:

3 sets:
DB RFESS (5/leg X 45# DBs, 3/leg X 65# DBs, 1/leg X 75# DBs)
6 X chin-ups (last set: 4 reps with chain)
80 second reclined hold

4 sets:
BB incline bench (warmup:bar X 6 work sets: 6 X 95#, 6 X 105#, 6 X 115#, 4 X 120#)
10 X 130# BB suitcase deadlifts
banded anti-rotation presses

4 sets X 10 X 88# one leg RDLs (last set: right leg stagger-stance RDL)
3 sets X 20 X slideboard leg curls
3 sets X 16 X 73# landmine rows

Fairly good lift again today. Hit a PRs in with the suitcase deadlits and rear-foot elevated split squats--hitting a rep on each leg while holding my bodyweight in dumbbells--, as well as a rep PR with incline bench.

It was real hot in the gym today, and as a result, I sweat A LOT more then usual. My legs were so sweaty that I wiped out trying to get up from the platform after the leg curls.

We figured out that I really struggle with the single-leg RDLs predominantly only on my right side, which is due in part to my unresolved mystery hip problem. My left leg is fine, but once the bar is lowered to just above my knee on my right side, I completely lose the movement. For the last set we switched to a slightly staggered foot stance (left foot back) with pretty much all of my weight on my right foot. This way, I was able to get a proper stretch in my hamstrings without completely losing my balance.

Outside of team training, I'm currently playing around with pistol squats and working towards a free-standing handstand. With the handstands, I'm still working against the wall (facing towards and away from it) and just getting a feel for the hollow position.

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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4945

That's great on the PR's!

Good luck on your finals!

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PixieThrower
Level

Join date: Oct 2011
Location: Alberta, CAN
Posts: 542

Unresolved hip problem, you say... Hmmmm. Have you gone to a PT about it? Or tried a deep tissue massage. Sometimes it's not the area where the symptoms are showing up that's the problem. Especially when you get into the lower body. So many different muscles wrapping around and connecting up, any of them could be the issue.

Congrats on the PRs! Good luck with finals. I remember those all too well.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

No PT yet. It might be a good idea to get my exact issue figured out. Deep tissue massage is something I'm considering, but I'll wait til I get back to Canada for that.

My guess: got some anterior pelvic tilt going on, which equals the tight hip flexors and weaker glutes. Not sure what exactly my groin issue is; however, for the time being, it has actually been non-existent. As a child, I was diagnosed with mild scoliosis, but I seem to recall that it affects my shoulders and not my hips; however, this may very well be playing into my issues. In this case, my right hip might actually be adversely affected by it. Besides the RDL problems, I've actually felt really quite mobile and discomfort/pain-free recently, as I'm trying to do a lot of mobility work before and after workouts.

Anyways, moving away from the screwy hip talk:
Had the first part of our test out today: 5-10-5 shuttle, vertical jump, and 10yd sprint. Hit PRs in 5-10-5 (4.8 seconds) and 10 yd sprint (1.97), and was a little off from my best vertical (best--26.8, today's--26.3). I'm certainly happy with that especially because the rowdy college student side of me decided it would be a great idea to go out on a Sunday night. It's also disappointing, because my numbers would have been even better if I wasn't battling a hangover. The lesson has definitely been learned/reinforced--drinking = decreased performance

On a better note, the strength testing portion of our test out is Wednesday. It'll be interesting to see what gains I've made since the end of the summer. At the very least, I'd like to have maintained last off-season's work. Tough to make gains in the season between schoolwork and getting ground down by practices and games, but I'd really like to think I've made some progress in the gym. Ultimately, what matters most in-season is on-ice performance and staying injury-free though.

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

We had the rest of our test out today, with maxes in back squat and incline bench. Hit slight PRs in both, so I'm happy, but definitely thought that I'd be able to eek out a little more on both. Although ultimately, as I'd mentioned in the previous post, my main goal really isn't to be putting up huge numbers, but to have some carry over to my on-ice attributes. Although as a self-confessed gym rat, the numbers do matter to me.

Back squat--
bar X 5
95# X 5
135# X 3
195# X 1
225# X 1
245# X 1
250# X 1
260# X 0
255# X 0

250 is a 5 pound PR, so I'll take it. Both 260 and 255 were attempts that I lost trying to get out of the hole. On the plus side, as far as I know, the funky knee stuff that happened over the summer was gone. I didn't feel my knees shifting at all coming out of the hole, and my knees feel a hell of a lot better than they did after squatting in the summer. I'll definitely take that positive.

Incline bench--
bar X 5
95# X 5
115# X 3
135# X 1
145# X 1 (PR)
150# X 1 (PR)

150 was a sloooooooooooooow grind of a rep, especially compared to 145#, which came up fast and easy. I had a good spotter (the head strength coach), so he didn't even move to take the bar until I had it completely locked out. 150 was a 10lb PR, and also a bodyweight incline bench, so I'm happy with that.
----
It was pretty interesting maxing out with my team and watching other teams go through test outs earlier. The battery of tests we go through (vertical jump, 5-10-5, 10 yard sprint, max squat, max incline bench) give a pretty good look at the athletic ability of the athletes we have. It was interesting to compare the results of different sports, and even different positions in the same sport, and see how they all stacked up.

On the women's side, the disparity between the girls that lift more seriously and have some training background and the girls that don't is huge. However, there are some outliers, as some of the girls had natural athletic ability that was readily apparent, as they ranked high in testing, without high training age, and even in testing, were able to adapt quickly to any cues that they were given.
The more concerning trend is that many of the girls fall into the category of being de-trained, that is, they lack mobility and strength to reach a proper squatting depth, lack the power necessary to accelerate quickly in a sprint or change direction on a dime.

Over the course of the year, many of the athletes that fell into the detrained category (many of which are freshman) have actually improved, but still lag behind. The challenge then becomes encouraging these athletes to look at their own improvement, and not be discouraged or intimidated by the efforts of some of their teammates. All-in-all, I thought that the staff and the teams did a great job being positive and encouraging towards the efforts of every player.

The next interesting point would be to see if the gains that these players have made are maintained over summer, when the task of putting aside time for training and committing to it while they are at home falls squarely on their own shoulders. This past fall, the vast majority of the returners had test-in numbers that were below their spring test-out numbers, meaning that they had not done much of anything over the summer. As a soon-to-be strength coach, you always hope that this trend starts heading in the other direction; however, there is only so much one can do when the athlete is on their own time.

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

Interesting write up JM, thanks for that.

Also, congrats on the PRs!

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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4945

Congrats on the PRs!

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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

Aaaaaand back to posting.
Right now, I'm at the beginning of the second week of my summer lifting program and having fun with it. I jumped right back into working as soon as I got home, and have actually worked two weeks straight, but haven't found it to be too terribly exhausting. And I'm not missing out on much either because the weather has decided to be craptacularly rainy.

Warmup--
inchworms, lunge and twist, diagonal lunge, single-leg RDLs, lateral lunges, cariocas, shuffles
single leg skips, skips, repeated broad jumps, single leg broad jumps, skater hops, 10 yd starts

4 sets:
4 X 25# DB squat jumps
20 X hurdle over/unders
60 sec X plank holds

5 sets:
Back squats (12 X 135#, 8 X 160#, 3 X 8 X 185#)
Deep squat progressions
Y, T, Ls on inline

4 sets:
Incline bench press (10 X 95#, 3 X 8 X 100#)
12 X inverted row
24 X single leg hip thrusts with shoulders elevated

Squat jumps are fun. The back squats less fun. Hip thrusts even less fun. I'm not sure if it's the way I'm doing them or what, but aside from feeling the thrusts in my glutes, my hip flexors also get some good work in. A sign of tight hip flexors? Perhaps.



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juniormint
Level

Join date: Sep 2009
Location: Saskatchewan, CAN
Posts: 188

This week's lifting so far:

Monday--

4 sets:
4 X 30# DBs squat jumps
hurdle over/unders
forward plank holds

5 sets:
back squats (135# X 8, 185# X 8, 205# X 6, 2 X 210# X 5)
deep squat holds
Y, T, Ls

4 sets:
8 X 100# incline bench
12 X inverted rows
20 X stability ball leg curls

Yesterday's workout:
3 sets:
Split snatches (85# X 4, 2 X 95# X 2)
couch stretch
plank holds

4 sets:
12 X 115# rack position lunges
lateral plank holds
8 X slideboard leg curls (5 sec eccentrics)

4 sets:
4 X 120# close grip bench
8 X single arm cable rows
10 X single leg RDLs with 30# DBs

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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4945

Ouch...

Hope your summer is going well!

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