Januray 25, 2009
Coach Dos' Power Training - STRENGTH Routine Workout B of Phase 3 (ie weeks 7-9) Workout 8 of 10
**First workout since the stomach flu. So, a bit off my usual mark. Have NO idea how I managed a pull-up and chin-up the other day. Because today.....NOT happening!
Explosive
Worked on form and did C&J's
Front Squat
5x50
5x55 Back Squat 5x70
5x75
*All below parallel and they were hard.
Single Leg Romanian Deadlift
5x25
5x25
5x25
5x25
Flat Bench Press
5x60
5x60
4x65
6x55
DB Row
5x30's
5x35's
5x35's
Split Jerks
5x45
5x45
5x45
5x45
Horizontal pull-ups
4x5xbw (feet on bench to start, moved to floor)
Seated Russian Twist
10x15 lb DB
10x15 lb DB
10x15 lb DB Corkscrew
10x10 lb plate
Yikes...I'm away for a day and I miss so much! Congratulations on the Chin up and Pull up!!! And on that workout... I know it feels good to get back in again. You're gonna rock 09 yet!
**First workout since the stomach flu. So, a bit off my usual mark. Have NO idea how I managed a pull-up and chin-up the other day. Because today.....NOT happening!
Was it the major carbload at lunch today? Was is my reduced bodyweight from being sick? I don't know, but I'm surprised as shit that today I........drumroll......
DID MY FIRST UNASSISTED PULL-UP and CHINUP
One each, with a significant break between the two. But still. I did it.
SO AWESOME!
You've been yearning & striving for it for quite a while .. it's so great when it finally happens one day.
It's been almost 6 years ago for me that I managed my first one and I'm still remembering how excited I was about accomplishing it.
And it is going to get better .... just you wait: after that first rep, you're going to be hungry for more. Yes, excitement will be a bit smaller but the first time doing a 2nd rep, a 3rd one etc. will still be exciting.
One major tip: if you find yourself struggling to improve from 1 to 2 or 2 to 3 etc. reps , start doing weighted chins, even if only the negative phase. It will help cross the hurdle of increasing BW reps. I'm still beating myself up for not starting on those earlier.
Hey Jane, where did you get your Stick? I'm ordering a new foam roller and am planning on getting the Stick also, just making sure I'm getting a good price. Right now I'm looking at one from Perform Better.
ETA: Okay, I thought it was Perform Better?! I can't find it now! Anyway, amazon.com has the original for $39.95 (free shipping).
Mom coming home from nursing home on 2-7...not sure it's the greatest idea, but it is what it is. My dad is driving me CRAZY.
Major Violet milestone today....left her alone with freedom of the WHOLE house for 2 hours and she did great! I'm hoping it won't be long that I can leave her all day without having to confine her to the laundry room.
I hope your mom's release date means she's doing well... and give Violet a big "good girl" from me!
Well, I don't know about that....certainly better, but I don't really agree on sending her home, but it's not my call. I will definitely give Violet a "good girl"!! I'm going to try leaving her with the run of the house while I go oly lift tonight, too.
Quote:
Originally Posted by beach_plums
I'm a little late, but...Yay on the chinup and pullup!
Thanks! We'll see if I can do a repeat performance for my coach tonight. When I tried again on Sunday, it didn't happen.
do the various therapists have a set of goals for her to achieve and they are anticipating that she will meet them by Feb 7th and that is what selected the date or what was the reason for setting the date on that date?
Do you know her therapy goals for going home - perhaps that would make you feel more confident about her being home?
do the various therapists have a set of goals for her to achieve and they are anticipating that she will meet them by Feb 7th and that is what selected the date or what was the reason for setting the date on that date?
Do you know her therapy goals for going home - perhaps that would make you feel more confident about her being home?
The way it works is that the therapists do their thing until they feel the patient has plateaued (ie, not making further progress). That's where my mom is. Certainly, she will improve slowly over the next several months, but right now, she's at the point where she can walk assisted to the bathroom. However, her mental state is my other big concern (Alzheimers). That is going to be as big of a challenge as the physical concerns. Hopefully, the appointment with the senior/geriatric specialist on 2-12 will result in getting her on some of the alzheimer treatments availalbe, and hopefully she will respond favorably.
You'd have to know my dad to realize why I am so concerned about her going home. It's just a tough situation.
Jane, I'm so sorry I misread your post. I thought your mom was coming home that day for a short visit from 2 to 7 pm. I am such a ditz sometimes. I know what you mean about not being sure home is best. My cousin's father has Alzheimers and they've had some really tough decisions to make. When my mom was so ill (not Alzheimers, though) when she finally was able to come home, it was such a big relief and comfort for her. To hear her happy sigh as she laid her head on her own pillow in her bed was worth all the effort to get her home.
Jane, I'm so sorry I misread your post. I thought your mom was coming home that day for a short visit from 2 to 7 pm. I am such a ditz sometimes. I know what you mean about not being sure home is best. My cousin's father has Alzheimers and they've had some really tough decisions to make. When my mom was so ill (not Alzheimers, though) when she finally was able to come home, it was such a big relief and comfort for her. To hear her happy sigh as she laid her head on her own pillow in her bed was worth all the effort to get her home.
That's OK, Pauline!! I see now where I didn't communicate that too well! You are right, though. My mom was BEAMING last night after she found out she was going home in 12 days! She kept saying she thought she was dreaming. She was beyond thrilled. I even thing this is prompting her to work extra hard during these last 12 days of therapy. She seems more determined than ever. If only the mind could bounce back.
OLY training tonight with my coach and it was a KICK ASS session.
Things were a bit different tonight because she had an intern with her and she and the intern wanted my permission to allow him to train with me, watch me, and, in turn, I could watch and critique him. This guy was super nice, probably in his 20's, I'd say. He's training to be a strength coach, too. He did the entire warm-up with me (which is basically a form of torture). He was duly impressed with what she puts me through!
Then, we moved on to snatches. He watched me as we worked each position from the top down. And, then he tried some of the positions and I got to critique him (he'd never done any of this before). It was great because I was able to see his mistakes....mistakes I was always making during my first sessions. So, it was very valuable. We worked HARD! At the end, he told me he was really impressed with my lifting, so that made me feel very good! I really liked having a partner, and he was very nice and easy to get along with.
One thing my coach had me do tonight was work on my bottom squat position by facing the squat rack with the bar about chest height. Grab the bar with arms straight out and squat down, all the way, keeping arms straight. Then, back up. Again and again. Then, in the down ATG position, let go of the bar and see if I could stay on my feet (I fell back). I'm having some difficulties in the bottom of the squat position because my hamstrings and hip flexors are too flexible. So, I need to practice really staying on my heels and this new movement is to help with that.
Then, it was time to show her my pull-up. I didn't do it. Truthfully, I was WHIPPED by the end of this session, so I just didn't have it in me. I'll get it next time.
)
I know it feels good to get back in again. You're gonna rock 09 yet! 
I will definitely give Violet a "good girl"!! I'm going to try leaving her with the run of the house while I go oly lift tonight, too. 
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