HI EVERYONE!
I've missed you all! I've enjoyed catching up and reading about your exploits.
We had an unexpected, last-minute family visit -- that and a more-demanding-than-ever toddler and just having generally signed up for too many things this spring sort of took me off the computer this week. I have a feeling the next few months are just going to be hectic.
Lisa, sorry to hear about the poodoo.
The thing about poop is... it will pass. Hopefully not on the carpet. Sending you loads of virtual hugs and good mama wishes and high fives on your awesome workouts. I love you 6-mile run yesterday, I'm impressed! Do you sometimes find just getting on the treadmill is easier while you're with the kids than doing a DVD?
Justine, I'm sorry to hear about your daughter -- for both of you. I'm sure it must be hard to be away at this time. Best wishes to you all.
Sounds like HTS is an awesome fit for you right now. Wow a 107# ('only', she says!) paused bench for 4x6? That's killer!
I love the sound of the HTS bodyweight. Band clean and presses... trying to imagine how that would work...
I don't know if you've seen Tony Gentilcore's deadlift tutorial where he talks about imagining 'squeezing oranges in your armpits' as a way to engage your lats when setting up for a deadlift, but basically my image of you in Portugal is squeezing the oranges with your killer lats. FYI.
Karen, hope you had a good week away. That kettlebell workout sounds brutal! Pretty sure I would have passed out. Sounds like a lot of fun -- plus you get to use your shiny new Christmas presents! Hope you're well.
Tom, hope the headache has passed and you're feeling better. Your workouts are always impressive -- you get some serious volume in at high intensities. And yeah, that high rep deadlifting will get ya...
Lib, CONGRATS on your progress! You should be so proud! The extra freezer sounds like a great investment. I agree with Lisa on the awesomeness of frozen veggies! Especially in winter...
Don't worry about the Arby's... what's important is that you're forming new habits -- it's not about being perfect all the time! (Thanks, Nia:
http://www.niashanks.com/screw-perfection/ ) Great work on legs today.
OK, so I've still gotten my lifting in... because I'd go mad otherwise...
I decided to do the Juggernaut program from 'A Thoughtful Pursuit of Strength'. It's a reasonably priced ebook (I think I got it $27 on sale) and I chose this particular program because I really enjoyed in my last program starting with higher rep work and gradually decreasing reps and increasing intensity. That's what this program does -- there are four 4-week cycles, each with a rep range (10, 8, 5, and 3). For 10s, week 1, for your main lift you do 60% of your 1RM for 5x10 (last set can go beyond 10, capped at 20, staying 1-2 shy of failure). Week 2 is 3-5x10 at 67.5% of 1RM, and week 3 builds up with some lower rep work in the 50-70% rep range then one AMRAP set at 75%. Week 4 is deload. You do the same for the following cycles, but with progressively higher %s of your 1RM (and you adjust your max as you go).
Then there's accessory work.
I think I'll also add an extra squat day for front squats, because my squats need work.
Uhh... Sorry for all this detail, but that's the basic idea! I was halfway through week 1 when I last checked in (which was almost a week ago, OMG!). I think my most memorable lifting accomplishment this week was that for squats this week (week 2, so 6.75% of my 1RM for 3x10) I did 135# for 2x20 then 1x20. It was mentally brutal (and kinda fun) but I made it.
Sorry for this interminable post! I will try to check in regularly but I know the next few months are going to be busy (and harder to get online because my daughter doesn't like it when I'm online when I'm around her now -- and I don't just do whatever she says -- but on this particular point I try to because I do want to give her my full attention). She is a good cheerleader, though. Today while I was working out, so said, 'Go, Mama! I'm proud of you!'
She's my inspiration.
Hugs and high fives all around! Best wishes to you all.
Roz