Kara, I am liking them a lot! I'm going to try to get my first session with the sports performance coach to have her really work with me on the explosive moves and get me started on the o-lifting. I'm sure I'll be much better after I get started with her!
Oooo! Definitely keep us up to date with all that! You can give us all lots of tips with all that you learn from her
I definitely will, Kara! I'm excited because I am hearing all sorts of great things about this coach. She seems to have quite a following. I can't wait to meet with her. Everytime I walk by the lifting platforms and see the bumper plates, I am just itching to get in there and try it!
Yes, I have been extolling the virtues of the TNT diet. I re-read my original post, complaining about how I was certain the diet would make me fat. Ha! I've purchased the book for a friend and have recommended it to various others. In fact, JUST last night I was at a dinner party: roasted chicken, broccoli and cheese, and a potato-oriented dish. When I passed up both the potatoes and the wine, I had to explain myself.
Jane, I am late in joining the bandwagon, but I wanted to congratulate you on completing your swim lessons. I am impressed that you made your goal and got it done in spite of some of the fears you had....it is so much easier to just think about meeting a goal but do nothing than actually attack something head on. Kudos for your determination and achievement!
Also, I see the comments on your hang power cleans. Did you get any instruction (outside of personal studying) prior to actually performing this lift? The reason I ask is that Afterburn II has several o-lifts and I started that program thinking "no big deal". Then during my self-education, I read all this stuff that said you can get messed up doing those lifts wrong. My reading combined with my squat depth issues made me freak out a bit about some of the Afterburn II exercises. I know you are meeting with a trainer and I plan to as well within the next couple of months but I am super curious about your learning process on the o-lifts. I will be watching with interest. Good luck and have fun!
HI Rebecca....thus far, I have just went on personal study for the power cleans. I also hit up a couple of the trainers at the gym, but they aren't o-lift trainers or anything. So, I'll probably get a better feel once I meet with the o-lift strength coach and get my one-on-one instruction on o-lifting from her. I'll keep you posted!
October 17, 2008
Coach Dos' Power Training - STRENGTH TRAINING
Workout A of Phase 1 (ie weeks 1-3)
Workout 5 of 10
Hang Power Clean 5x45
5x55 1-Arm DB Snatch
5x27.5
5x30
*most reps at this weight
BB Lunges
6x55
6x55
6x55
6x55
RDL's
6x105
6x115
6x125
6x115
DB Flat Bench Press
4x30's
6x27.5's
6x27.5's
6x27.5's
*This is slow going trying to get to the 30's
Cable Row to Rib Cage
6x125
6x131
6x131
6x131
Alternating O/H Press with DB's
6x22.5's
6x20's
6x20's
6x20's
Negative Chin-ups
Did negative chin-ups today until my arms were screaming
Core work I will do tonight or tomorrow
So I met with the oly-lifting coach today and I LOVE her!! We just talked and she is totally on board with everything I have done thus far and really was well-read and informed about all the programs I have done and am doing. We are going to schedule some one-on-one's so she can go over technique with me on the explosive movements in my current program and start the o-lifting.
She also teaches a kick-ass class that I will be starting on Saturdays and I've heard SUPER things about it.
It was just a great meeting and I think she's going to be awesome and I can't wait!!!!
Ginger, that is so sweet of you to say, but really? Not so much. BUT, I am so much stronger than I was a year ago. So, if I measure against myself....looks good. When I measure against others (which I try SO hard NOT to do), well.....I sort of pale in comparison. It's all good, though!
Ginger, that is so sweet of you to say, but really? Not so much. BUT, I am so much stronger than I was a year ago. So, if I measure against myself....looks good. When I measure against others (which I try SO hard NOT to do), well.....I sort of pale in comparison. It's all good, though!
I know it's hard to do, but I've come to the conclusion that you should just ignore what other people are doing. With weights and weight loss. It's really tough to compare yourself to others, so as long as you're improving yourself that's all that counts.
Ginger, that is so sweet of you to say, but really? Not so much. BUT, I am so much stronger than I was a year ago. So, if I measure against myself....looks good. When I measure against others (which I try SO hard NOT to do), well.....I sort of pale in comparison. It's all good, though!
We all suck when compared to somebody else. I really like the -Jim Convroy quote GqArtguy has been using as a sig: "Just remember, somewhere there is a little Chinese girl warming up with your max." It makes me laugh and reminds me not to compare myself to others too much.
PS. Cool log, I just started checking it out.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Did you survive the weekend? I was thinking about you.
Thanks, Ginger! I did survive, though it WAS a trying day. Thankfully, we were able to find a little tiny outfit for my mom! I say that because it looks like something a large doll would wear! LOL! Now, all I have to do is make it thru this wedding on Saturday and my world will be good. Sunday, I go canvassing for Obama, so that will be a nice change.
October 20, 2008
Coach Dos' Power Training - STRENGTH Routine
Workout B of Phase 1 (ie weeks 1-3)
Workout 6 of 10
Hang Power Clean
5x45
5x50
5x55 One-Arm DB Snatch
5x27.5's
ATG Back Squats
6x65
6x65
6x70
6x85*
*I didn't mean to do 85 and wasn't quite ATG on this set. Then, I did a deload set of 6x45 where I went ALL the way down into the hole (practically sitting on the floor) just to practice more on form and getting out of the hold when ATG.
Single Leg RDL
6x45
6x45
6x45
6x45
Flat Bench Press
6x65
6x70 Pushups
10xbw
5xbw*
*here's where I started realized that my arms were FRIED from practicing chin-ups at home. My arms are aching sooooo bad, especially my right one by this time, I considered calling it a day, but I continued on.
DB Row w/alternating Dumbbells
6x35's
6x35's
6x35's
6x35's
O/H Press with Barbell
4x45
4x45
*arms WAY too weak and sore for this one.
Operation Chin-up
Did multiple sets on the lat pulldown machine, focusing on S-L-O-W-L-Y letting the bar back up. Heavy sets of 2 reps each.
*I don't know why I even did these because my arms SURELY need a rest and now I am going to have to rub them down again with biofreeze because I am hurtin!
Seated Russian Twist
4x10x10
Planks
90 secs, 70 secs, 60 secs, 60 secs
*began trying to lift each leg one at a time for a few seconds.
Operation Chin-up
Did multiple sets on the lat pulldown machine, focusing on S-L-O-W-L-Y letting the bar back up. Heavy sets of 2 reps each.
*I don't know why I even did these because my arms SURELY need a rest and now I am going to have to rub them down again with biofreeze because I am hurtin!
Went to the gym tonight just to do some extra core work: swiss ball crunches, side crunches on swiss ball, swiss ball pikes, decline sit-ups. Did some stretching and mobility work, as well. Finished it off with a 15 minute jog. Just felt like doing a little something tonight!
! You've made such fantastic progress this year!
Linear Mode
