No magic pill

[Phaedrus49er]

2-DB push press, 90RI
--3 @ 65s, 3 @ 65s, 3 @ 65s, 3 @ 65s

1-arm DB hang snatch, 90RI
--3 @ 55, 3 @ 55, 3 @ 60, 3 @ 60 (each arm)

SUPERSET
1-leg squat, 0RI (left / right)
--2/4 @ BW, 2/3 @ BW, 3/3 @ BW, 1/1 @ BW
+
1-leg Swiss ball curl, 60RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (each leg)

SUPERSET
pull-ups, 0RI
--5 @ BW, 5 @ BW, 4 @ BW, 4 @ BW
+
push-ups, 60RI
--15 @ BW, 10 @ BW, 8 @ BW, 6 @ BW



Notes:
--*clears throat* I'd like to call your attention to the lower-body superset. Note the change from last time. Thaaaaaaaaaaaaaat's right



--I kept the left-leg squat reps lower due to the lingering TFL/ITB issues I'm having, which seem to be a little more prominent today after running last night. Still, I'm really interested to test my back squat 1RM now. I may do that during my next back-off week.
--Upper-body superset also improved from its last time. Not sure where the extra power came from today considering the late-night ass-whoopin' I took last night.
--I forgot to note after my last outside workout that I didn't wear my Vibrams that time, and I think I'll forego them for a couple more weeks or until that aforementioned right foot pain subsides some more (been a little better in recent days, just some random flare-ups in my right second toe ).
--(Hopefully less than) Nine hours of CPR/AED/First Aid training coming up tomorrow. Good thing it's a short workout day.

[jugglecat]

Congratulations on the One Leg Squat! Very Cool!

[RedLefty]

Nice.

[Phaedrus49er]

Circuit x 10, 0RI
--rope jump x 100
--burpees x 10
--push-ups x 10
--BW squats x 10

Time - 59:02



Notes:
--What can I say? There's a world of difference between doing this inside an air-conditioned gym and out in 80F and high humidity with no breeze. Not an excuse, just saying.
--The girl hung with me through seven long rounds. We both took about three minutes after the fifth round to decide whether or not to continue. I gave up on time and just aimed for completion.
--I will say that my push-ups rocked out with only one broken set; the rest were straight sets of ten reps.
--I also did this workout in sneakers rather than the Vibrams. My right foot is feeling better, but my left leg is getting a little worse, though that may simply be from some tension release via SMR work. I'm going to give it a couple more weeks before getting really worried about it.

[LisaS]

Originally Posted by Phaedrus49er

--(Hopefully less than) Nine hours of CPR/AED/First Aid training coming up tomorrow. Good thing it's a short workout day.

so - r u certified or certifiable ?

[ClOVERGIRL]

BLAH is all i can say

[Phaedrus49er]

It thankfully only ended up being just under seven hours including a one-hour lunch, which I spent walking (fifteen minutes each way) to a little hidden-away park nearby and sitting on a shaded bench.

To answer your question, yes.

And I agree. BLAH.

[Lost Dog]

Originally Posted by Lisa~

I don't know any official name, but it'd be called some type of hip extension. Kickbacks just reeks of triceps and sounds wimpy and inappropriate in your otherwise awesome list of movements.

Yet, somehow fitting...

Originally Posted by Phaedrus49er, CPR

It thankfully only ended up being just under seven hours including a one-hour lunch, which I spent walking (fifteen minutes each way) to a little hidden-away park nearby and sitting on a shaded bench.

To answer your question, yes.

And I agree. BLAH.

So, let me know if you need your screen name changed to reflect your new cert.

[Phaedrus49er]

Rowing intervals
--5 x 1000m, active RI = 100m
--100m RI
--5 x 100m, active RI = 50m

Total time - 27:37

Core circuit x 3, 0RI
--Turkish get-ups, 5 each side x 12kg
--V-ups x 10
--Supermans x 10
--standing side bends, 6 each side x 18kg



Notes:
--Haven't rowed in awhile, but apparently I made some progress in the interim. I actually setup the distance correctly and so got an exact time this time.
--I'll look more closely at my rower, but something I've noticed nearly every time I've rowed is that my legs don't seem to match up, as in the right one is closer to the midline at full extension than the left one, plus the long-running feeling of my left leg doing more work in any bilateral movement. I've mentioned before how my whole lower left side likes to tense up for no reason, and it takes a LOT of concentration to relax it until it happens again 5-10 minutes later. No such issue with the right side. I'm just unbalanced, I guess.
--Took the last CSCS practice exam the other day, so here's how they stack up: #1 - barely failed, #2 - bombed, #3 - passed solidly. All without studying. I know #2 was mainly because I didn't carefully read a lot of items, but I have my page references now for the items I missed and will be looking over those in the coming week or two (picked up on Zebras again after several days off, so I'm kinda back into that right now). I'm thinking that if I actually schedule a test date, it'll get me in gear to knuckle down and focus on the material, but I'm going to wait until at least after the girl takes her LPN exam in a couple weeks.

[Phaedrus49er]

2-DB split snatch from front hang, 60RI
--3 @ 40s, 3 @ 40s, 3 @ 40s, 3 @ 45s, 3 @ 45s

2-DB push jerk, 60RI
--3 @ 45s, 3 @ 45s, 3 @ 50s, 3 @ 50s, 3 @ 55s

SUPERSET
1-arm DB bench press, 0RI
--5 @ 55, 5 @ 55, 5 @ 55, 5 @ 55
+
depth plyo push-up, 60Ri
--5 @ BW, 4 @ BW, 3 @ BW, 3 @ BW

SUPERSET
static wall squat, 0RI
--60sec @ BW, 60sec @ BW, 60sec @ BW, 60sec @ BW
+
squat jump, 90RI
--10 @ BW, 10 @ BW, 10 @ BW, 10 @ BW

1-arm DB swing, 0RI
--15 @ 25, 15 @ 25, 15 @ 25



Notes:
--Minimal improvements from five weeks ago, mainly in the opening speed movements, and held steady in the upper-body superset. Lower-body superset was oddly easy the first 2.5 times, and I really didn't look at my watch until 40-45sec into the static hold.
--With no vehicle tonight, I walked the uphill mile to the gym, meaning no additional warm-up necessary. Being that my gym is uber-ghey and closes at 8pm on Friday nights, I had to haul through the workout as I didn't hit the floor until 7:15pm (worked until 6:30pm), which compromised the intensity on individual movements, but overall, it was a grind as I took no extra little blows here and there that I normally do. I finished my finisher just as the TVs and sound system were being turned off.
--I can't even begin to describe the brotardery in a downtown commercial gym on a Friday night.

[Phaedrus49er]

10 circuits, descending reps 10 down to 1, RI = (reps just completed minus 1) x 6
--ring pull-ups
--medicine ball slams @ 6lbs
--KB swings @ 18kg (each arm)
--burpees

Total time - 33:16



Notes:
--Mostly a repeat performance. I traded out V-ups for slams to save some setup time. I also did everything on one level instead of pull-ups below-deck and everything else on-deck.
--This upcoming week will finally give me a chance to offset my training week by a day to a better logistical schedule, so I'll be starting on Tuesday rather than Monday with Thursdays and Mondays off (ideally).

[foodfromafar]

That's great about the practice exam...you are getting so close!

[Phaedrus49er]

1-arm DB clean-and-press (from floor), 90RI
--3 @ 65, 3 @ 65, 3 @ 65, 3* @ 65 (each arm)

BB power clean, 90RI
--5 @ 135, 5 @ 135, 5 @ 135, 5 @ 135

SUPERSET
DB step-ups, 0RI
--6 @ 30s, 6 @ 30s, 6 @ 30s, 6 @ 30s
+
DB RDLs, 60RI
--8 @ 30s, 8 @ 30s, 8 @ 30s, 8 @ 30s

SUPERSET
pull-ups, 0RI
--5 @ BW, 5 @ BW, 4 @ BW, 4 @ BW
+
push-ups, 60RI
--15 @ BW, 12 @ BW, 8 @ BW, 6 @ BW



Notes:
--Repeat. Major suckage this time. Not sure what the deal was, but I just could not get my mind or body into the groove today. I figured something was wrong when my last set of C&Ps had to be broken up into: C&P, C, C&2xpush-press*. I hoped it was a fluke, but the power cleans after that weren't powerful or even clean, to the point where I'm waiting for tomorrow morning to see if I tweaked my lower back enough to warrant blowing off the rest of this week and just re-starting it next week. It'll depend on how it feels tomorrow. I blew off the medicine ball slam finisher as well, but I can rectify that later in the week. I couldn't even complete a pistol squat on either leg, if that's any indication of how out of it I was/am.
--I'm still not a fan of this particular workout mainly because of the lower-body superset. I just don't seem to get a lot out of step-ups; conversely, I get hammered on lunges, so I'm not really sure what's up with that.
--If there was one bright spot, it was the upper-body superset where I managed two additional reps of push-ups over last time. Coming along slowly but surely.
--I was and am still very sore in my pull-up muscles after the fun and games from Sunday. That work and (lack of) rest protocol absolutely kills me (mostly in a good way).

[Lost Dog]

I'm with you on the stepups. It's hard to explain. It's like they don't produce constant tension, only a thrust to get up and a struggle to balance and lower under control, but no tension. It's like a somewhat controlled crash. Like the pilot picking the patch of grass vs the trees when his gear won't go down.

Maybe we're not doing them right.

[Phaedrus49er]

Probably not, but I just can't seem to do them as generally taught: don't lean forward, don't push off with the trailing foot/leg, etc. I agree with the controlled crash imagery. Now, maybe it'd be different if I were walking/hiking/climbing uphill for thirty minutes--I know I get some benefit from that--but bench step-ups for strength? Uh-uh...

On another note, my back feels fine, just a little more fatigued than usual, so hopefully all is well as far as injury is concerned; however, just about my entire body aches like having the flu or something, though I'm not sick so far as I can tell. This started after Sunday's workout, felt like poo Monday, carried over to yesterday, and still feeling it today. I'll probably get through a GPP workout today, then take tomorrow off and see what happens.

I did forget to mention the "trainers" meeting going on in the aerobics studio yesterday during warm-ups, which was basically just a sales tactics meeting. Nothing like the main presenter being all hip-hop and shit because that's what the lily-white middle-class clientele at my gym responds to

[Aoife]

High step. Start at top. Go down under control until *almost* at floor, then back up. Basically doing your eccentric first, like bench or squats or whatnot. Helps a lot.
Leaning forward may happen, but it's not such a problem with the high step, because at the lower end you can't help but work those glutes regardless of your posture.
Besides, some leaning forward will always happen to balance yourself if you're not the type who has those crazy supreme balance and core skillz.