Oh NANCY!

4/8/09

Nancy - 5 rounds 15 Overhead squats 400m run

So this is a benchmark workout and because I have been doing this whole blog thing I was able to look back and see that we did Nancy in on the 3rd of September. I went prescribed with 66# and my time was 18:29. This time I decided to go heavy because of the upcoming games and because I am strong on overhead squats. So I used 80# and my time was 18:36. So that is almost the same amount of time for the workout but am increase of 14#. That makes me feel good. It is really nice to see the data that shows you are getting strong and faster. You may feel stronger and your body may look different but to see the numbers just reconfirms everything.

4/9/09
5 x 5 x 5 x 5 x 5 - Back squat
Here are the numbers 110 - 115 - 130 - 140 - 145
The set of 140 was harder then the set of 145. What I did do for the set of 145 was put the bar lower on my back. That helped and I was able to drive out of the bottom of the squat a lot easier then the last set when the bar was a little higher on my back. I'm still not great at squatting. I need to strengthen my legs. There is a lot I need to strengthen!

I booked my hotel for the Games and it is really starting to sink in that I'm competing. I'm glad that I signed up and registered for them back in March because I'm starting to wonder what the hell I was thinking!

Quads, hanstrings and a side of glutes!

So the last two days at the gym have been pretty leg focused. Thursday was 5 - 5 - 5 - 5 - 5 back squats and then tonight was a thruster, pull-up mix. So my legs are tired. The back squats went well. My series was 89 - 99 - 119 - 139 - 149. It is nice to see that I am squatting more then my body weight. It was tough. I have a hard time with the weight low on my back. But I know that I need it there to be able to get up from the squats.

Today was a good one. A mix of thrusters and pull-ups. This was how it worked. I pull-up the first minute, 2 thrusters the 2nd, 3 pull-ups the third, 4 thrusters the 4th and so on. so at first it really doesn't seem that hard. Until you get to round 12. The it take some pushing to make sure you get all of the thrusters in. I was able to do kipping pull-ups until the 13th round and then started to do jumping. I was able to get the round of 20 thrusters in but just could not get 22 thrusters in 1 minute. I did the math and I did over 100 thrusters today. Man that is a lot. The thing that is crazy is that thrusters are not a complex movement but it takes a lot out of you. Actually they are killer.



Not sure what my plans for the long weekend are. I have to work tomorrow and kind of want to go camping since I have Monday off. So I might head up into the mountains or maybe not. It will depend on how I feel tomorrow after work.