Hippos Can't Squat

Wednesday January 21

Published by Halie

January 22nd, 2015

I've been astoundingly sore since Monday evening -adductors and quads some but mainly glutes and the top parts of my hamstrings. Tried to foam roll some today but it was still too painful to do anything but make everything tense up more

A1. Unweighted Single Leg Deadlift x 5-10; rest 30 sec b/t legs 7,8,8,7
A2. Star Plank 18 sec R/L
x3
B. Sled Push 15m every 2 minutes x 6 (add load to last week) 80# /80/90/90/100/100
C1. Jane Fonda x 38 reps; no rest b/t legs
C2. Table stretch 45 sec; no rest

x3

Couldn't quite get to full extension in the table stretches today. For once the jane fondas were the less miserable part of this.
D1. Seated SA DB Press x 3-5 @ 3010 35#(5)/40(3)/40(3)/40(3)

I needed a 37 lb dumbbell - those third reps at 40# involved some fairly creative technique
D2. WTD Pull-Up x 1-2 @ 31X1 15#(2)/20(2)/25(1)/25(1)
x4

Monday January 19

Published by Halie

January 20th, 2015

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A. Front Rack Walking Lunge x 20 steps; rest 2 min x 4 35#/45 last 3 sets

Maybe should have stuck with the 35# bar. Or found a training bar. I think I actually whimpered a few times.

B. Press x 4-5 @ 31X1; rest 2 min x 4 75#(5)/75#(5)/80#(3 -failed rep 4)/75#(4)

C. P-Bar Dip AMRAP @ 2020; rest 2:30 x 5. 4/4/5/5/5

I'm trying to get better about not arching my back or craning my neck
D1. Straddle Glute Hold 45 sec
D2. Hollow Hold 20-30 sec
x4

+
12-15 minute backwards walk

I made it to minute 13 or so before I really started struggling - it almost feels like I'm not able to control/coordinate my muscles after a certain point. My movement starts getting jerky and slow.

Saturday January 16

Published by Halie

January 17th, 2015

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I'm a month away from surgery today.

Did a nice long warm up with extra mobility, and then some guy came in to talk about our Saturday class and tell me his entire effing life story for 20+ minutes. By the time he left I had to re warm up.

A1. Unweighted Split Squat x12-14 @ 3010; rest 1 min b/t legs x 4 14 each set

A2. CG Bench Press x 3-4 @ 30X1; rest 75 sec 95#(4), 105(4), 110(3), 110(3)

Started too light b/c I did the math wrong
B1. Farmer Walk tough 35-45m; rest 1 min b/t sides. 53# each side

These actually felt more stable than usual - I didn't feel like I was swaying or zigzaging
B2. Close Grip Upright Row x 5-6 @ 31X0; rest 1 min 65#
x4
C. Every minute on the minute x 5 = 4-6 strict K2E 5,6,6,6,5

+
10 min walk

Wednesday January 14

Published by Halie

January 15th, 2015

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A1. Single Leg Deadlift x 5; rest 30 sec b/t legs
A2. Star Plank 15 sec R/L
x3

First round of the star planks involved a fair amount of flailing and falling over, but that got better.
B. Sled Push 30m every 2 minutes x 6 (add load to last week) 70#

Ooof I've lost a lot of leg strength. I was exhausted by the end of these.
C1. Jane Fonda x 35 reps; no rest b/t legs
C2. Table stretch 40 sec; no rest
x3

Super fun as always. Extension on the table stretch may be getting better.
D1. Seated SA DB Press x 5-6 @ 3010 30#(6), 35(5), 35(5), 35(5)
D2. WTD Pull-Up x 2-3 @ 31X1 10#(3 - no tempo), 10#(3 -w/tempo), 15#(2), 15(2)

Spaced on the tempo for the first set of pull ups.
x4

Monday January 12

Published by Halie

January 13th, 2015

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Your equipment being gone from the gym is depressing, by the way.

A. Front Rack Step-Up x 12 steps 15"; rest 2 min x 4 65#, 70#, 70#, 70#

I may scale weight back down (or at least stop increasing) and focus on controlling the descent and make sure I'm not letting my bottom leg help me up. These were pretty sloppy.
B. Press x 5-6 @ 31X1; rest 2 min x 4 65#(6), 75#(5), 75#(5), 75#(5)

(the last rep was a painful grind on the 3rd and 4th sets)
C. P-Bar Dip x 3-4 @ 5111; rest 1 min x 4. 4, 4, 3, 3

This tempo is brutal - the 1 second pause in the bottom may be the worst part.

D1. Straddle Glute Hold 40 sec
D2. Hollow Hold 20-30 sec
x4

Had to come back and do these and the walk in the evening. Hollows felt better this week, but it may have been because I was fresh. Made it to 25 seconds on each one without pain.
+
10 minute backwards walk

This was better than last week pain-wise (again, could have been the fresher legs to some extent). I'm slow and uncoordinated and look ridiculous concentrating that hard on walking (as soon as I stop focusing my right foot starts turning out and I shift weight off of that side), but it didn't start tightening up and hurting till halfway through.

Sleep Log Jan 9-15

Published by Halie

January 10th, 2015

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Fri 1/9: 12:30-8:45 (8.25 hrs)

Sat 1/10: 1:30- 9:00 (7.5 hrs)

Sun 1/11: 1:30- 9:00 (7.5 hrs)

Mon 1/12: 1:30-8:30 (7 hrs)

Tues 1/13: 1:00-9:00 (8 hrs) took over an hour to actually fall asleep

Wed 1/14: 1:30-9:00 (7.5 hrs)

Thurs 1/15: 1:00-8:30 (7.5 hrs)

Friday January 9

Published by Halie

January 10th, 2015

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At some point the constant irritation around my hip flexors has gone away.

A1. Unweighted Split Squat x10-12 @ 3010; rest 1 min b/t legs x 4 12 all sets
A2. CG Bench Press x 4-5 @ 30X1; rest 75 sec 95(5), 100(4), 100(4), 105(3)
B1. Farmer Walk tough 40-50m; rest 1 min b/t sides. 50# each side

Grip was completely shot by the last round of these
B2. Close Grip Upright Row x 6-8 @ 31X0; rest 1 min. 55#(6) all sets

I'm fairly certain boobs make these 100% more awkward of a movement.
x4
C. Every minute on the minute x 5 = 3-5 strict K2E

5,5,4,4,5
+
10 min walk

Sleep Log Jan 2-8

Published by Halie

January 10th, 2015

Permalink

Fri 1/2: 1:00-8:00 (7 hrs)

Sat 1/3: 2:30-9:30 (7 hrs)

Sun 1/4: 1:30-8:00 (6.5 hrs)

Mon 1/5: 12:00-9:00 (9 hrs)

Tues 1/6: 12:30-9:30 (9 hrs)

Wed 1/7: 10:30- 8:30 (10 hrs, but poor quality - hip kept waking me)

Thurs 1/8: 10:30-7:30 (9 hrs)

Wednesday Jan 7

Published by Halie

January 8th, 2015

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A1. Unweighted Single Leg Deadlift x 6; rest 30 sec b/t legs
A2. Side Plank 40 sec
x3

DLs were less wobbly than last week, but I kept catching myself twisting on the way down, and inadvertently over-correcting for that hurt my hip. Side planks were no real problem - Daetwyler was keeping me entertained.
B. Sled Push 15m every 2 minutes x 6 (add load to last week) 55#

I've been getting some nervy, shooting pain down the front of my quad recently - it started up again during these so I kept the weight light.
C1. Jane Fonda x 32 reps; no rest b/t legs
C2. Table stretch 30 sec; no rest
x3

D1. Seated SA DB Press x 6-8 @ 3010 30# (7, 7, 7, 8)

D2. AMRAP Strict Pull-Ups (-1) 5, 5, 5, 5
x4

Monday January 5

Published by Halie

January 5th, 2015

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A. Front Rack Step-Up x 16 steps 15"; rest 2 min x 4

65# all sets (on accident. Meant it to be 55# but math is tricky.)

These were tough, and I was getting some sporadic pinchy pain around my groin. Almost stripped the weight for the last set.
B. Build to a 1RM Weighted Pull-Up

25# - I actually failed 27.5# this week. Ugh.
C. P-Bar Dip x 2-3 @ 5111; rest 1 min x 4

3 all sets
D1. Straddle Glute Hold 30 sec
D2. Hollow Hold 30 sec
x4

Had to scale & break up some of these hollows - as I got tired I started getting groin pain. The straddle holds are feeling good though.
+
10 minute backwards walk

If this was better than last week it was only because I was prepared for it. It took less than 40 seconds for my right side to start tightening up painfully, and I had to focus non-stop on not limping or doing a backwards duck footed waddle.

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