Thread: GG's P-Side Experiment - Mission: Obstacle Course

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Hey you... long time no chat

Originally Posted by camarosuper6

Hey you... long time no chat

long time indeed! How the heck are ya?!

Went out to long island to work out with P's team today. It was somewhere between interesting and fun and frustrating

I did a bazillion sets of hang cleans, just working on getting the technique somewhat right (though not quite right yet), and also did a few sets of front squats. I feel like it wasn't a complete workout, because i'm so used to having structure and I pretty much walked into this workout withuot a plan, just ready to do whatever the coach said.

And the coach basically had me do hang cleans most of the night, then let me run over to the squat rack and bang out a few sets of front squats.

I am too tired to write more right now... will elaborate on this tomorrow.


EDIT: ELABORATING ON YESTERDAY'S WORKOUT

Clean Pulls
Girly Bar (patrick how much does this weigh??) + 5K
3 x 2

Hang Cleans
Girly Bar + 5K
3 x 6

Front Squats
45/8
65/8
75/8 x 2

notes: well... i don't totally suck, but i'm pretty bad at it. the coach said i improved somewhat frmo the beginning of the workout to the end. I am pulling too hard/too high, and I'm chasing after the bar on my cleans instead of letting it travel in a straight line and positioning myself under it.

He said he'll teach me only if i commit to coming out there twice a week and being serious about it. So I said ok.

Tonight I'm training here at our gym with P. He's going to go through the lifts with me. I'm excited. And kinda scared. And kinda embarassed because i feel like a jack ass, like i'm doing it all wrong. But lucky for me, I've got a big sense of humor, and an even bigger lack of shame, so this learning curve will be fun!

Dead Hang Cleans
45/3 x 3

Dead Hang Cleans w/ Jerk on last rep
45/4 x 3

Overhead Squat
9lb/5
22lb/3
45/3 x 2

Push Press
45/5
65/5 x 2
75/5 - failed on last one, miserably!

Close Grip Seated Row
#5/8
#6/8 x 2

Crunches on Physioball
30 x 2

Cardio - 1 hour and 3 minutes on treadmill, incline 4-7%, speed 3.7-4.3 mph

Originally Posted by GoalGetter

Overhead Squat
9lb/5
22lb/3
45/3 x 2

That treadmill work looks like me when I was going to SUPAI -

Hey, it takes time Ivonne! It might take you weeks, months, or even years to really get the form right IMO. But one day it'll click for you and you've got it. That's so cool you'll be doing that training with Patrick!!

Alright alright!

I feel like i had a pretty good workout today. The lifts felt like I made some improvement, although there was nobody there to watch me or say anything. i had to do it facing a mirror (against some people's advice) just to make sure I didn't miss anything crucial.

So here we go...

Warmed up with some fast walking on treadmill*, and some bike, followed by some light clean pulls, then the workout...

* been using treadmill more lately because the rowing machine doesn't have a reader for my heart rate monitor and i'm all over that gadget at the moment. otherwise i'd be on the rower as usual...

Hang Cleans
45lb (just the bar)/3 x 10
RI about 20-30 seconds

notes: for the first time the bar felt light, my movements did NOT feel exaggerated, and the bar landed on my shoulders almost EVERY time. It felt faster too... we'll see what P and the coach say when they see me do them again next time. but i honestly felt like it was an improvement over the last time i did them.

Back Squat
95/4
115/4
125/1
135/1
145/5
RI: used heart rate monitor, waited for HR to go down from the 130-140's to 70's before going again. typically it was abotu 45 seconds to 1.25 minutes... had to rest longer the more sets i did

notes: quite honestly, I was supposed to do singles, utnil i reached a 5-rep max weight and then do my 5 reps. however, 145 felt like it meant nothing. I could have gone heavier for my set of five... maybe 155, or even 165. I just hadn't squatted heavy in a while and got scared to do anythign heavier. There was no one around to spot me except one really annoying guy, and i didn't want to open the channels of communication with him because he'd tag along for the rest of my workout if i did that... so I left it at 145.

Incline Dumbbell Bench Press
20/10
25/10 x 2
RI 30

Chin-Ups
bw/5 x 3
bw/4
bw/5
RI - used heart rate monitor for this too...

Reverse Pec Dec
35/15 x 3
RI 30

SLDL to Toe Raise and Shrug
85/8 x 3
RI - used heart rate monitor

Cardio

notes: quite honestly, I was supposed to do singles, utnil i reached a 5-rep max weight and then do my 5 reps. however, 145 felt like it meant nothing. I could have gone heavier for my set of five... maybe 155, or even 165. I just hadn't squatted heavy in a while and got scared to do anythign heavier. There was no one around to spot me except one really annoying guy, and i didn't want to open the channels of communication with him because he'd tag along for the rest of my workout if i did that... so I left it at 145.

good idea. better safe than sorry.

Incline Dumbbell Bench Press
25/10 x 2
RI 30

nice!!

SLDL to Toe Raise and Shrug
85/8 x 3
RI - used heart rate monitor

now that looks like it was way to light for you. I think you could have done up to 100 or 115. Although I am not sure how strong you are with the overhand grip to hold that weight for 8 reps?

Originally Posted by GoalGetter

SLDL to Toe Raise and Shrug
85/8 x 3
RI - used heart rate monitor

Hey thats MY exercise! Nice workout Ivonne

Box Squats, 12" box
85/2 x 8
RI 20

Clean Pulls
75/4 x 4
85/4 x 4
RI 20

WG Pulldowns
#5/10
#5+plate/10 x 2
RI 30

Pushups
bw/12 x 3
RI 30

BO BB Row
75/10
80/10 x 2
RI 30

notes: for some reason this was kinda tough today

Tricep Cable Extensions
#5/12 x 2
RI 30

Abs

Physioball Crunches with 9lb med ball
30 x 2

Jacknife on Physioball
15 x 2

Cardio

Worked out with patrick's weightlifting team tonight. Well, i guess it is also MY weightlifting team now. I'm just not used to saying that. Me - weightlifting. Uh... yeah who the hell saw THAT coming. hahaha!

My body is finally starting to feel comfortable doing what I'm doing, which is mostly just hang cleans still. I did snatches today for the first time. That was totally weird. I see other people do it and i "understand" what i have to do, but again... my body isn't translating that into the proper actions. I look/feel retarded.

Anyway, here's the workout:

Hang Cleans
20k/3 x 5
22.5k/4 x 2
25k/4 x 3

the first rep with the 25k i almost fell over forward when i caught it, and it really scared me. For a second or two i was ready to call it a night and just give up. But i had a few more reps to go before it was someone else's turn and I just tried again. Everybody there was saying how much i've improved since they saw me do it last week. That made me feel good because i did work on it over the week at the gym, in anticipation of going out there tonight.

Snatch
20k/4 x 2

oh man... i know tonight i provided some comic relief with my first snatch. My wrists hurt so bad, sitting deep into that squat with tha tbar over my head that i blurted out some obscenities in spanish without even realizing it. I'm surprised i didn't fart or shit myself or something. Note to self - flexibility needs work.

Front Squat
85/5 x 4
95/5

SLDL
85/10 x 3

And so it goes...

rawr

Since i'm putting the o-course stuff on the backburner, I'm starting a new journal... will pick this up again when i'm ready.

Go here for new journal!