Jenica's Strongwoman & PL Log

[jenica]

Thank you. I have no doubt that I'm in for some surprises, even with plenty of colleagues' warnings

My biggest hope is that I can manage my time well and keep up with my training. I know full well that being a new instructor is not going to be easy-- my arsenal of past material is limited. Let the new adventure begin!!

[DPMuller]

A couple of related things that took me a while to figure out when I started teaching:

First, it's OK to be occasionally wrong (when you speak for an hour or two you are bound to misspeak sometimes, and nobody correctly remembers every detail all the time).

Second, the way you handle being wrong is critical - much better to take the bullet, admit you made a mistake and thank whoever pointed it out for paying attention and having a critical mindset than to do what some of my professors did and try to pretend that you were not wrong or try to change the topic altogether. You'll earn way more trust and respect by openly dealing with being wrong when it happens.

[jenica]

I appreciate the words of wisdom. I learned long ago that I don't (and can't) know everything, but that I need to be well prepared, know how to find answers quickly, and follow up. I think you're exactly right about admitting incorrect statements when they do happen. For now, it's mostly about figuring out what and how to teach since I don't have a ton of lead time.

[jenica]

7/14/2012
Another hot training day. I used a few Nuun tabs today and that helped keep me going.

Double reverse band squats: mini band
Up to 1x245, 1x285, 1x315, 1x365, 0x385 (I knew I was in trouble—it was hard to walk it out), 5x335
First time ever doing these, took me a while to figure out what was heavy
No video, but all squats today felt spot on solid

Trap bar DL:
Up to 20x250
Got a good rhythm going, felt good. Legs and grip had more, but I was getting really winded and lightheaded. I wanted to make sure I didn’t demolish myself before the medley.

Sled drag (harness): ~70ft each
1x480, 1x495
Fine.

Medley: 40ft each, yoke/keg bear hug/farmers
Warmups: farmers 90, 140, yoke 270, 360, keg 100 pick up
2 runs at: 400/150/160
Felt pretty good. Still getting used to new yoke grip. Keg is getting easier (finally).

So much better than last week!!!

http://youtu.be/cH9LAcZURJI

[jenica]

7/16/12
Hot and very humid.
PVC, dwu
Feeling a bit fried mentally by the time I got to the gym

Push press:
Up to 2x5x115, 10x105
Added extra set at 115 b/c first set felt so blah. Second one wasn't much better.

Circuit: 2x thru, no rest, 10 on all
Push ups
Inv rows
BB curls (45lb)
Band tri pressdown (orange)
Tough today

Prowler: 70ft each, 90lb, 8 sprints
Sprint down high handle
Rest 10s
Sprint back low handle
Rest 30s
Repeat

Glad to be done. Some days are just hard, but we do them anyway

[jenica]

7/17/12
It was seriously hot and humid today. Tough schnookie, I had work to do.

PVC, dwu

Deadlift:
Up to 3x1x225, fine

Squat:
Up to 3x3x235, hard, but doable

GHR:
50xbw, rest a few minutes, 35xbw
Holy moly lot of reps

Sled/prowler: 90ft each way, got kicked outside, no shade

Sled=180, prowler=65 (can only use econo on asphalt, plenty heavy)

Rev drag sled down, fwd drag back
Rest 30s
Sprint prowler down and back (alt high/low first 2 runs, then all hi)
Rest 30 repeat
6x thru
This almost killed me. I must have looked it too because by the time I got myself up off the ground, people had grabbed the sleds and put them away for me. Lol.

My legs are still complaining about having to hold me up...

[jenica]

7/19/2012
Easy day. Lots of PVC, dwu

Crucifix hold: 15 lb DB
2x39s exact same time on both. Creepy

Circuit: 2x thru, 10 on all
Push ups
Inv rows
DB lat raise 15lb

2.5 mile walk

Unexpected big training day at another gym this weekend- most of the contest events. Contest next weekend with a stacked HW women's class. I expect we'll have some incredible lifting!

[jenica]

7/21/12
Strongman training day at another gym. They were training on equipment in my upcoming contest that my gym doesn’t have. It was a 2 hour drive and we had to be there by 8am, so it was also good warm-up for the contest (I’m not an early riser, lol). What was planned as an open gym morphed into more of a small group training session with the owner, which was cool, but meant each event we trained took a little longer. Hamstrings were still sore from Tuesday, but after tons of rolling and stretching on Friday, I was functional enough.

Viking press:
Couple warmup sets 4-5 reps each with empty rig, about 110lb. Then 5x120, 4x135 working on technique.
Work sets: 2 sets at 150, one working out what to do when the weight was really heavy (maybe 4 reps, but not consecutive). Second set was done AMAP, but forgot to time 60s. Did 6 reps in about 30s, but only 2 consecutive. Quick resets between doubles. Was losing tightness on the decent, so after the second I was too noodly to get much out of my leg drive. At least I know I won’t zero

Car DL:
4 x handles very far out (the women’s open markings from the owner’s contests)
3 x novice men’s marks,
12 x in a few more notches (AMRAP in 60s)
1 x men’s 175
We used a really little car, so tried to work pretty well in on the handles. No straps, grip was fine. Messed around with foot placement, I think I landed on something good (and much better than my last contest). This was a good confidence booster after that last contest!!

Conan’s wheel:
1 revolution x 110 (empty) to get technique
1 revolution x 200lb
1 revolution x 300
1.25 revolution x 300
Just did these because other people in the group came to train this specifically. Had to be a good sport. I’ve never done this before, so now I know something about it at least

Truck pull with front rope: 50ft each
2 x old bronco
I was the first to go and it was stupidly hard. David went next and he almost got run over because it was so easy. I’m not *that* much weaker, and we realized the parking brake was stuck at least partway on during my pull. Ha! Second run was wicked easy in comparison.

Our time was up, so no medley practice. It was a bit lower key than my normal Saturday training days, but I tried to push hard during my work sets.

http://youtu.be/kH8DCQqgmYw

David came to play too http://youtu.be/Jp2vkY_iFqY

[Gillian Mounsey]

That was amazing to watch.... And looked heinously painful. Great work!

[yonkyogirl]

Looked like fun :-)