It's funny (ironic-funny) - I'm thinking of doing something else for a break and then going back to Power Training. I LOVE the program, but I'm just getting bored after doing functional lifting since March, basically (NROLW and now PT). On the other hand, my belt test is Saturday, so maybe once I'm done with that I'll dive in and finish PT... dunno!
It's funny (ironic-funny) - I'm thinking of doing something else for a break and then going back to Power Training. I LOVE the program, but I'm just getting bored after doing functional lifting since March, basically (NROLW and now PT). On the other hand, my belt test is Saturday, so maybe once I'm done with that I'll dive in and finish PT... dunno!
That is funny! My big deal is the number of reps and how much I can (or can't lift) so I felt like I needed to switch to a strength program. It's great that we have so many stellar programs to choose from and that we can learn as other use them.
So this is really embarrassing.....I totally got some of the exercises wrong on my recap earlier today. Definitely shows I need the paper logs so I can remember what I have been doing!
Here we go (thanks to Jane for the format):
November 16, 2008 (Sunday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout A1 of Phase 1 (ie weeks 1-3)
Workout 1 of 12
Explosive - Squat Jumps BWx5
BWx5
BWx5
BWx5
I really suck at these so I must look really bad with my form. I am trying to focus more on form and then weight on a lot of my exercises
Deadlift
6x95
6x95
6x95
6x95
No PRs here. Trying to get back in the swing of heavy deadlifts and I felt like I could lift more. Will try 100 or 105 next week.
Dumbbell Bench Press
6x30's
6x30's
6x30's
6x30's
These were heavy but I will increase a bit next week and see what happens.
Shoulder Press (Standing)
6x45
6x45
6x45
6x45
Not used to standing up on this lift so I was conservative. Will increase next week.
Seated Russian Twist
10x10
10x10
10x10
10x10
These were tough
4 Point Plank
45 secs
45 secs
45 secs
45 secs
I need to find some more bridge exercises. Plus I think I can go longer so I guess I will max the time on those that I can versus stopping at 45 secs
November 17, 2008 (Monday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout B1 of Phase 1 (ie weeks 1-3)
Workout 2 of 12
Explosive - Hang Jump Shrug 5x45
5x45
5x45
5x45
I was focusing on form. Need to increase the weight now that I feel comfortable with this one.
Single Leg Supine Hip Extension
6xBW
6xBW
6xBW
6xBW
BB Bent Over Row
6x70
6x70
6x70
6x70
These were heavy and hard
One Arm Pulldown (using Jump Stretch Band)
6 each arm
6 each arm
6 each arm
6 each arm
Gotta find a different exercise here. One arm pullups are nigh to impossible, don't have cable equipment, and this felt useless
Windshield Wipers
10xBW (90 bend at knee)
10xBW (90 bend at knee)
10xBW (90 bend at knee)
10xBW (90 bend at knee)
I was scooting across the floor so that can't be right
Side Bridge
30 secs
30 secs
45 secs (switched to 4 point plank)
45 secs (switched to 4 point plank)
The side bridges were hard so I definitely need to try them again!
November 18, 2008 (Tuesday)
HIIT running on treadmill, 5 work periods. Increased speed on last work period so I think it is time to increase speed on all work periods.
The next 2 days are lifting so I will report back tomorrow night. That's it for now!
That workout looks really tough! Good job! I know that jump squats look silly--they are so hard but I always feel like I'm just doing tiny little hops!
Standing shoulder press: yes, standing up makes it really tough. My old trainer was really into all standing exercises. I hated it but I know it's good for me!
Planks: I have also gone beyond the 45 secs
One arm pulldown: I didn't have an option for the unilateral movement so I went with bilateral each time. I work out at home too.
Windshield wipers: I had trouble with these too. I ended up with bruises on my backside. I ended up doing them on a pillow and I still moved some. I was happy to move on to something else.
Keep up the good work! What kind of nutrition are you doing now? Still drinking the X-tend?
November 19, 2008 (Wednesday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout A2 of Phase 1 (ie weeks 1-3)
Workout 3 of 12
Explosive - Clean Pull 5x45
5x45
5x45
5x45
Again, I was focusing on form. Hope no one thinks I am being a wimp but I am trying to be careful with these explosive lifts until I can meet with a coach (still no news....plan to call Tuesday of next week when work starts to wind down for Thanksgiving).
Stepup (w/ dumbbells) on bench
6x15
6x15
6x15
6x15
All the recent talk about stepups made me double check my technique because I had a bad feeling I was doing them wrong (step up with working leg, raise non-working leg, lower non-working leg, lower working leg, repeat). Around the same time I read in Cressey's Maximum Strength a very good description (step up with working leg, raise non-working leg, lower non-working leg, push with the working leg heel to raise non-working leg, repeat) so I think I finally got it right now.
Pushup (inverted w/ toes on bench)
6xBW
6xBW
6xBW
6xBW
I liked these
Dumbbell Push Press
6x20
6x20
6x20
6x20
Corkscrew (holding plate)
10x10
10x10
10x10
10x10
Very tough but seemed like I felt it more in my arms than in my torso
Barbell Rollout
48 secs
48 secs
60 secs (switched to 4 point plank)
60 secs (switched to 4 point plank)
The barbell rollout didn't feel like it did enough and it seems like this ought to be by reps rather than time.
I was sweating and breathing hard after this workout due to the push presses and the corkscrew. Will do B2 tomorrow (chinups....yea!).
That workout looks really tough! Good job! I know that jump squats look silly--they are so hard but I always feel like I'm just doing tiny little hops!
Thanks, Celeste. I like that I get to focus on heavier weight right now and dabble with explosive lifts. I hear ya on the tiny hops.....I am sure I look very amusing!!!
Standing shoulder press: yes, standing up makes it really tough. My old trainer was really into all standing exercises. I hated it but I know it's good for me!
Planks: I have also gone beyond the 45 secs
One arm pulldown: I didn't have an option for the unilateral movement so I went with bilateral each time. I work out at home too.
Windshield wipers: I had trouble with these too. I ended up with bruises on my backside. I ended up doing them on a pillow and I still moved some. I was happy to move on to something else.
Keep up the good work! What kind of nutrition are you doing now? Still drinking the X-tend?
Thank you, Chloe! Good suggestion on the vertical pull....I will go bilateral from now on since I am sure an effective exercise is more important. Hopefully, I will learn to do the windshield wipers without moving across the room!
On nutrition, it is funny you ask since I just binged on some marshmallow krispy treats made with Kashi Go-Lean.....yikes! But normally during the work week I am spot on with nutrition so I don't feel too bad. I have been continuing some of the WSFL meal plans (based on Naked Nutrition, which I own) with increased calories. I also consider myself a Precision Nutrition fan (member/owner here too) but the two programs are pretty similar since they share the same core tenets (90% compliance, carbs in morning or after workouts, etc). The thing I started liking about Naked Nutrition during WSFL was that servings of each macro are assigned to your meals & snacks throughout the day and you just pick the foods and the serving sizes that went with that meal or snack. I liked having a specific framework where I just "fill in the blanks" with foods I like.
I am not drinking the Xtend as much right now.....maybe a glass every other day. I use it now when I am low energy or need to avoid a temptation (hmmm....should have thought of that BEFORE my binge). I like Xtend a lot and just ordered some more in preparation for my WSFL Round 2 date with Kathy in January.
Oh, by the way, I just started creatine after workouts based on this story (along with other similar information) -> Figure Athlete - Creatine for Women. I'll give it 2 months and see if I notice any positive difference.
Hi, Rebecca! I noticed on Chloe's thread that you workout at home. I'm thinking about setting up a home gym instead of renewing my gym membership. Do you have any suggestions for me of must have stuff?
Catching up workouts since I have been away a couple of days...
November 20, 2008 (Thursday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout B2 of Phase 1 (ie weeks 1-3)
Workout 4 of 12
Explosive - Clean High Pull 4 sets of 5x45
Same ole story here....form. This one felt very odd as the book says to shrug before the pull. I am pretty sure I am not doing this right so I may simplify with one of the other explosive lifts until I get formal instruction.
Good Morning
6x55
6x65
6x65
6x65
Bent Over Alternating Dumbbell Row
4 sets of 6x25
Chinup
6 (3 unassisted, 3 assisted with jump stretch band)
6 (2 unassisted, 4 assisted with jump stretch band)
6 (1 unassisted, 5 assisted with jump stretch band)
3 (0 unassisted, 3 assisted with jump stretch band)
Swiss Ball Weight Roll
4 sets of 10x10
4 Point Supine Bridge
4 sets of 30 secs
Very hard! I am pretty sure this one and the Swiss Ball Weight Roll got me good....I felt sore in the abs for a couple of days!
November 23, 2008 (Sunday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout A1 of Phase 1 (ie weeks 1-3)
Workout 5 of 12
Explosive - Jump Squat
4 sets of 5x30 (barbell on back)
Deadlift
4 sets of 6x100
Most weight I have ever deadlifted and I will increase again next time.
Dumbbell Bench Press 4 sets of 6x32.5
Very heavy but I liked it
Standing Shoulder Press (w/ barbell)
6x50
3 sets of 6x45
Didn't feel as strong today with this one
Seated Russian Twist
4 sets of 10x10
4 Point Plank
2 sets of 45s with forearms on Swiss Ball
2 sets of 45s on floor (hard after the 2 sets on the Swiss Ball)
Liking the workouts but I have eaten way too much the last few days. Just in time for Thankgiving and the final set of Challenge pics!!!
Hi, Rebecca! I noticed on Chloe's thread that you workout at home. I'm thinking about setting up a home gym instead of renewing my gym membership. Do you have any suggestions for me of must have stuff?
Hey Pauline! Thanks for stopping by. I kept tabs on you and Karen in the 30 day OBM Challenge and you both did great! Congratulations!
I am not an expert on home gyms but I do know that reason I am able to workout at all is solely because I can do it at home. If I had to go somewhere else, I am lazy enough that I am not sure I would go.
Here is my home gym inventory and I feel like I can cover most of the basic exercises:
Treadmill
Standard Barbell and adjustable dumbbell set with a variety of plates
Incline/decline bench (I have 2, one is a cheapo but it has arms for barbell bench presses and I also use it to duck under for squats & good mornings)
Swiss Ball
Olympic barbell set
Door gym
Jump Stretch Band (great for assisted chins but also for improvising on other exercises)
Aerobic steps with risers
Foam Roller
Digital Clock showing seconds for timing rest periods or exercises
With the exception of the first four items, I bought all of this equipment this year so I have made an investment (motivation to use it all!). I plan to acquire a power cage next since I can't get too heavy and stay safe with ducking under the rack on the bench. I keep all this in the playroom above the garage so it helps that I have a bit of space to devote to my growing gym! If I had to pick the must-haves, it would have to be the barbell and adjustable dumbells, bench, Swiss ball, and door gym.....but hard to say since I don't know what I would do without the other stuff, especially the foam roller!
This is rambling but I hope it helps you a little bit.
How the heck did you do jump squats with a BB on your back!!! ???
Nice workouts! I wish my gym had 32.5's for the press, but that's when they stop the 2.5 increments and switch to 5 lb increments.
Thanks! It helps that my dumbbells are the adjustable kind so I can bump-up in smaller increments. I know 2.5 pounds isn't much but I don't think I could have jumped from 30-35 without failing before I got the 6 reps done.
This could be a bad idea but after last week's BW jump squats, I remembered that when I did Afterburn this summer the exercise description & picture for jump squats had a barbell (albeit light compared to a regular squat) laying across the back of the shoulders. This will sound weird but I remembered that my jump squats with a barbell were a little more under control than my BW version. But I can't do them as fast as BW so that may be the reason for the better control. I am definitely thinking more about holding the bar still and squating fully. I wanted to increase the weight on one of the explosive exercises since I am so leery of the other ones right now.
Rebecca, what were you doing before you did WSFL? I saw that you said Afterburn, but what were you doing when you first bought all your equipment? (I know you got your nice arm definition somewhere .)
I think I've got all the same stuff you do and my next thing is a squat rack/power rack for more progress in heavy lifting.
I've seen people doing jump squats with a barbell and it freaks me out a little. Does the barbell stay put when you leave the ground? It doesn't hurt your back when you land? I am remembering how it felt to fall on my butt with the barbell on my back--feeling my spine compress. I was thinking it may be similar but on a lesser scale. Shoot, I can get air without any weights...I'm thinking it will be a very long time before I would need to add weight anyway.
Rebecca, what were you doing before you did WSFL? I saw that you said Afterburn, but what were you doing when you first bought all your equipment? (I know you got your nice arm definition somewhere .)
I think I've got all the same stuff you do and my next thing is a squat rack/power rack for more progress in heavy lifting.
Thanks for being so nice about my arm definition. I gotta have something since it sure ain't my lower abs right now!!!
Seriously though, I did Body For Life back in 2000 and those isolation exercises were what I did until February of this year. For arms, I was doing shoulder presses with dumbbells, curls, and bench dips. I shudder to think how ignorant I was! Since February of this year, I have done NROL4W, Afterburn, Afterburn II (first 4 weeks only), WSFL, and now Power Training (Strength). I am much happier this year because I have gained serious core strength, leaner thighs, and even better arms. Now if I can get the abs under control I will be on a roll.
I'll be interested in learning where you get your squat/power rack when you get it.....I hope you let us know in your log. I want one now but they are too expensive with the holidays coming up and with all the other stuff I bought this year!
Quote:
Originally Posted by foodfromafar
Thanks for stopping by my page to tell me about your home gym list, Rebecca. It helps a bunch!
Glad to hear it helped.
Quote:
Originally Posted by Bytsi
Cool idea to put the barbell on for jump squats - I might have to try that!
Glad to know I'm not the only one that liked it. For some reason I like them better than the BW version.....I can't explain why!
Quote:
Originally Posted by msmogreen
I've seen people doing jump squats with a barbell and it freaks me out a little. Does the barbell stay put when you leave the ground? It doesn't hurt your back when you land? I am remembering how it felt to fall on my butt with the barbell on my back--feeling my spine compress. I was thinking it may be similar but on a lesser scale. Shoot, I can get air without any weights...I'm thinking it will be a very long time before I would need to add weight anyway.
Amazingly enough, the bar does stay put when you jump but you have to hold it there. And it is a pretty light bar too.....I used my standard barbell (10 lbs) with two 10 lbs plates for a total of 30 lbs. So, no it didn't hurt. I think the oly bar might be a bit unwieldy but I imagine that would work too. However, I can understand why you would be gun-shy since your injury......I remember that putting you out of commission for a bit so I don't blame you for being cautious.
November 24, 2008 (Monday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout B1 of Phase 1 (ie weeks 1-3)
Workout 5 of 12
Explosive - Hang Jump Shrug 4 sets of 5x55
I think I can get heavier but I am not comfortable with technique yet.
Single Leg Supine Hip Extension
4 sets of 6xBW
These actually get pretty hard at the end
BB Bent Over Row
4 sets of 6x70
Still heavy and hard. I am way impressed with Jane's 80 lbs on these!
Chinups (using Jump Stretch Band for assist as necessary)
2 unassisted, 4 assisted
2 unassisted, 4 assisted
1 unassisted, 3 assisted
1 unassisted, 3 assisted
Supposed to do a unilateral exercise here but the one arm options weren't working so I followed Chloe's suggestion to go bilateral here
Windshield Wipers
4 sets 10xBW (90 bend at knee)
Less scooting today than last week
Valslides
4 sets of 45s
I admit it, I don't like exercises where I have to do one side and then repeat for another as it seems like it drags out the workout. Substituted Valslides from WSFL Ripped and Ready Abs here. But I really need to suck it up and do the Side Bridge since it looks like a killer (in a good way).
Way behind on my log since I was busy with preparing for multiple Thanksgiving dinners last week. It was fun but I am glad it is all over.
Catching up workouts from last week....
November 27, 2008 (Thursday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout A2 of Phase 1 (ie weeks 1-3)
Workout 7 of 12
Explosive - Clean Pull 4 sets of 5x55
Stepup (w/ dumbbells) on bench 4 sets of 6x20
Pushup (inverted w/ toes on bench) 4 sets of 6xBW
Dumbbell Push Press 4 sets of 6x20
Corkscrew (holding plate) 4 sets of 10x10
I was breathing heavy!!!
Barbell Rollout 4 sets of 10 reps
Switched to reps instead of a set time window.....seemed to be better.
November 28, 2008 (Friday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout B2 of Phase 1 (ie weeks 1-3)
Workout 8 of 12
Explosive - Clean High Pull 4 sets of 5x55
Good Morning 4 sets of 6x70
Bent Over Alternating Dumbbell Row 4 sets of 6x27.5
Chinup 6 (3 unassisted, 3 assisted with jump stretch band)
6 (2 unassisted, 4 assisted with jump stretch band)
6 (2 unassisted, 4 assisted with jump stretch band)
5 (1 unassisted, 4 assisted with jump stretch band)
Swiss Ball Weight Roll 4 sets of 10x10
4 Point Supine Bridge 4 sets of 30 secs
November 30, 2008 (Sunday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout A1 of Phase 1 (ie weeks 1-3)
Workout 9 of 12
Explosive - Squat Jumps 4 sets of 5x30 (standard barbell on back)
Deadlift
4 sets of 6x105
This is a new PR for me!
Dumbbell Bench Press
3 sets of 6x35's
1 set of 3x35's
Very heavy!
Shoulder Press (Standing)
4 sets of 6x50
These were hard after the heavy dumbbell bench press.
Seated Russian Twist
4 sets of 10x10
4 Point Plank (elbows on Swiss Ball)
4 sets of 45 secs
These were tough.....I was shaking!
All caught up now. Tomorrow is B2 and I can't believe that it is time to switch up again. So far I am enjoying picking the exercises AND the regular changes. Cool stuff! Thanks Jane, Bytsi, and Chloe for getting me looped in on Power Training!
Going over to the Challenge log to post the final pics & stats. Wasn't as thorough with my stats this time (just ran out of time to get them gathered).
nice job on the workouts and the pics, you look great!
Quote:
Originally Posted by GinnyLou
Your pictures look great and you made awesome progress. Nice job!
Quote:
Originally Posted by foodfromafar
Wow, Rebecca, those are some killer workouts!
Quote:
Originally Posted by Celestialmom
Rebecca, nice job on the challenge!
Quote:
Originally Posted by Karen411
Great job on the challenge!
You ladies are all so awesome to stop by with your kind words!!! I'm honestly humbled to have been part of the recently completed Challenge with all of you. I can't wait to start the Jan-Jul 09 Challenge with you!!!
December 2, 2008 (Tuesday)
Coach Dos' Power Training - STRENGTH TRAINING
Workout B1 of Phase 1 (ie weeks 1-3)
Workout 10 of 12
I slept in yesterday so I am a day behind from my normal schedule this week.
Explosive - Hang Jump Shrug 4 sets of 5x60
Getting close to my limit on thes and I am STILL not comfortable with technique yet.
Single Leg Supine Hip Extension
4 sets of 6xBW
BB Bent Over Row
4 sets of 6x75
Very tough at the end!
Chinups (using Jump Stretch Band for assist as necessary)
2 unassisted, 4 assisted
2 unassisted, 4 assisted
1 unassisted, 4 assisted
0 unassisted, 3 assisted
Swissball Weight Roll
4 sets of 10x10
These got me on the B2 workout in a good way so I substituted these for the windshield wipers
4 Point Supine Plank
4 sets of 45s
These kicked my butt!
My big deal is the number of reps and how much I can (or can't lift) so I felt like I needed to switch to a strength program. It's great that we have so many stellar programs to choose from and that we can learn as other use them.
But normally during the work week I am spot on with nutrition so I don't feel too bad. I have been continuing some of the WSFL meal plans (based on Naked Nutrition, which I own) with increased calories. I also consider myself a Precision Nutrition fan (member/owner here too) but the two programs are pretty similar since they share the same core tenets (90% compliance, carbs in morning or after workouts, etc). The thing I started liking about Naked Nutrition during WSFL was that servings of each macro are assigned to your meals & snacks throughout the day and you just pick the foods and the serving sizes that went with that meal or snack. I liked having a specific framework where I just "fill in the blanks" with foods I like.
). I like Xtend a lot and just ordered some more in preparation for my WSFL Round 2 date with Kathy in January.
Linear Mode
