Sarah la Rosa's training log - Rehab to AO

[Rob Israel]

Rock on Sara. Glad you arrived out west safely and a lot the lifting is going well. Sorry to hear about your hip- hope it's OK or gets better quick!

[Lakshmi Meadows]

Beast mode! I know your excited about your DL but what about both the BP and OP. They're awesome!

[Sarah Archenbronn]

Rock on Sarah. Glad you arrived out west safely and a lot the lifting is going well. Sorry to hear about your hip- hope it's OK or gets better quick!

Thanks Rob!!
I'm glad to be here, but I miss yous guys...

Beast mode! I know your excited about your DL but what about both the BP and OP. They're awesome!

Thanks Lakshmi =)
I turned this corner with OP in December and been fortunate to keep moving up. Really hoping to get some big numbers on press in the meet coming up. We shall see!
Body weight bench is going to be mine this year. (Especially because I have been losing weight. Haha.)

[Sarah Archenbronn]

2 20 14
External rotation stretch, rolled piri

Frog stance squat, low bar (+45•)
45,75,95,115,135x5
175x3, 185x3
195x3x5
Felt better than HBBS did on Monday. Thanks Rori/John!
I wanted to push this further. Thought about 5x5, going up in weight, but proud that I kept a relatively level head about it. I so prefer low bar squats.

RDL
135x5, 175x5, 200x2, all DOH
215x5 hook
195x5 DOH, x5 hook
Very happy with this. Lots of grip work. My lats are pretty beat feeling from Tuesday, but overall felt strong.

Skipped conditioning. Want to isolate if these squats are making things worse. Rowing hasn't been feeling awesome on it. Will do HIIT on Saturday to break up the study monotony.

Got flushed again when I was at the gym. I don't know if this is stress r/t the test or if I'm allergic to something in the building. I hope it will stop happening. Makes me nauseated.

[Rob Israel]

2 20 14
Got flushed again when I was at the gym. I don't know if this is stress r/t the test or if I'm allergic to something in the building. I hope it will stop happening. Makes me nauseated.

Weird...

So you are squatting like Rori? (Frog stance)

[Sarah Archenbronn]

Weird...

So you are squatting like Rori? (Frog stance)

Yeah. I don't get what's going w/the flushing.

Yup, squatting like Rori. It's the best the hip has felt under load..


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[Jordan Feigenbaum]

There's a joke in here... Somewhere

[Sarah Archenbronn]

There's a joke in here... Somewhere

You still working on that, Scarlet?

3 21 14

Press
45x5, 60x5, 75x3, 90x2, 105x1
113x2
112x4x3
It's official. I'm getting close to brain dead and can't remember that I missed my 112 4x3 a week and a half ago. Realized after I failed third rep at 113.

Bench
45x10, 75x5, 95x3, 125x2, 148 x1
158x2?
Not sure if I did all the work on this as homeboy put his hands on the bar on the second rep. I had told him to not touch it unless it was going down, but he didn't listen.
157.5x2
Fast enough I should have stayed at 158. Ugh.
152x3?
I'm leaving. I can't find someone who won't stop touching the bar. This is bs.
Calling it. Will redo set next week.

HIIT on erg
5 min warmup
[0:20 on // 2:00 off] x9
10 min cool down
Anger is good sprint fuel.
splits: 1:33.4, 129.2, 128.4, 129.2, 1:31.7, 1:28.4, 1:30.0x2, 1:32.5
10 min cool down pace: 2:32.4

I forgot to do chins before HIIT. Tired and letting it go today.

Overall, press is going well, now that I remember what I'm doing. Bench has gotten hard and I need good spotters who will let me grind it out. I'm going to switch gyms as soon as I have more time to figure out where to go.

Aside, my hip does not hurt from squats yesterday. Which is rather remarkable, considering it had started to hurt almost everyday before this. I laid prone to study last night and iced it, which seems to have helped. Happy that it seems I might be able to move some weight with this alternative stance.

I'm getting a massage after Monday.

[Sarah Archenbronn]

3 22 14

HIIT
5 min warmup w/spin bike
[0:20 on // 2:00 off] x9 erg
10 min cool down on spin bike
Erg sucks at this gym I tried out today. No resistance half way though the pill. Had a hard time keeping the splits down.
Splits: 1:35.2, 1:34.3x5, 1:39.0, 1:36.1x2

Also forgot to mention that yesterday's workout was made possible by the best housewarming present a girl could get: a set of brand new fractionals.
Thanks Wolf


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[Michael Wolf]

Erg sucks at this gym I tried out today. No resistance half way though the pill. Had a hard time keeping the splits down.

Um ya, this must be my problem, too.

Also forgot to mention that yesterday's workout was made possible by the best housewarming present a girl could get: a set of brand new fractionals.
Thanks Wolf

You're welcome! Glad they arrived so quickly. Even more glad you experimented and found a style and stance that seems to be OK right now.