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Thread: Sarah la Rosa's training log - Rehab to AO

  1. #151
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    • starting strength seminar april 2024
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    Quote Originally Posted by scteacher View Post
    Haha, ok. My world has not been TOTALLY upended.
    Haha. No worries, aliens have not invaded Tom's body.

    Thanks re: programming. I'm quite happy being able to olympic lift again. Although my hands are getting torn the hell up.

  2. #152
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    You say "fuck" a lot. I like it.

    Oh, and PRs in both olympic lifts in the same session - not bad, either.

  3. #153
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    Quote Originally Posted by King of the Jews View Post
    congrats on the prs.
    Quote Originally Posted by Michael Wolf View Post
    You say "fuck" a lot. I like it.

    Oh, and PRs in both olympic lifts in the same session - not bad, either.
    Thanks fraaands!

  4. #154
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    4 25 14
    Disclaimer: all these lifts were done before 1pm
    Intensity Day

    Squat
    45x2x5 95x5, 135x5, 185x3, 215x1
    235x5
    Felt all over the place and slow :/
    Too much work done on wed.

    Press
    45x5, 60x5, 75x3, 90x2,
    105x4
    Are you kidding me?
    I dunno. I mean - I was definitely fatigued when I went in to do this. I felt it in the warmup. I overdid Wednesday. Left trap is kind of bothering me again, I need to go in and get some body work done.

    DL
    135x4, 185x2, 225x1, 2x1
    290x5
    Think "chest out." (Thanks Niki.) This was pretty good today. Especially after all the frustration earlier in the workout I was determined to get my head back in the right space, and I did. I compared this to my 290 from Feb and it definitely looks faster. Lost my set on the last rep - but overall feel like I'm improving at holding it.

    Overall I really hate intensity day, so far. I'm having a hard time adjusting to this low volume.. I'm a work horse, I like feeling like I've done a lot.

    Sidebar: really, really hungry by the afternoon. I don't know if that's because Niki and I walked around too much or what.
    Last edited by Sarah Archenbronn; 04-25-2014 at 09:58 PM.

  5. #155
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    Quote Originally Posted by King of the Jews View Post
    The only intensity set of 5 I've been doing for the last two months is for the deadlift. Shameful.

    How do you like vd?
    I love volume day. It's been easy and fun.
    I know that's not going to last...

  6. #156
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    Quote Originally Posted by Sarah Archenbronn View Post
    Disclaimer: all these lifts were done before 1pm
    Some people probably think this is normal. Training in the morning is devil's work.

    Quote Originally Posted by Sarah Archenbronn View Post
    I love volume day. It's been easy and fun.
    I know that's not going to last...
    2.5's...

  7. #157
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    Congrats on the Oly PR's! Well done. I know how good that feels

  8. #158
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    Quote Originally Posted by Sarah Archenbronn View Post
    4 25 14

    Disclaimer: all these lifts were done before 1pm

    290x5
    Think "chest out." (Thanks Niki.) This was pretty good today. Especially after all the frustration earlier in the workout I was determined to get my head back in the right space, and I did. I compared this to my 290 from Feb and it definitely looks faster. Lost my set on the last rep - but overall feel like I'm improving at holding it.


    Sidebar: really, really hungry by the afternoon. I don't know if that's because Niki and I walked around too much or what.

    Seriously on the before 13? LOL! Thanks for getting up early 😁

    Your deads looked really solid, even the last rep you held onto it. Nice work!

    Long and slow, long and slow. San Francisco is notorious for tricking you into this.

  9. #159
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    Quote Originally Posted by Michael Wolf View Post
    Some people probably think this is normal. Training in the morning is devil's work.

    2.5's...
    This is why we made such good training partners...
    And yes, sir. I'm listening.

    Quote Originally Posted by Gillian Mounsey View Post
    Congrats on the Oly PR's! Well done. I know how good that feels
    Thanks Gillian!! Hoping to get to some big numbers w/C&J this cycle.

    Quote Originally Posted by kmbrly View Post
    Seriously on the before 13? LOL! Thanks for getting up early 😁

    Your deads looked really solid, even the last rep you held onto it. Nice work!

    Long and slow, long and slow. San Francisco is notorious for tricking you into this.
    Thanks Kim, it's been good training with you and Niki.
    AND YES, the lots of walking happened AGAIN on Saturday.
    I have been hungry for days.


    4 26 14


    HIIT erg
    5 min warmup
    [0:20 on // 2:00 off] x12
    10 min cool down, average: I don't know. If was slow
    Sprint average: 1:30.9
    Splits: 1:37.0, 1:30.0, 1:29.2x2, 1:30.9, 1:30.0, 1:31.7, 1:30.9, 1:33.4, 1:28.4, 1:30.0
    I felt like crap. It kinda took everything out of me to get this done. Feeling depleted.

    4 27 14

    Snatch

    W/u shrugs, muscle snatch, progressive power to full snatch w/empty bar
    3 hang snatches+full snatch : 65, 75
    2 hang snatches +full: 85, 95, 105, 115.. Dropped back to 95 and did 4 more sets.

    1 hr of practice. I was really tired for 105/115, wasn't moving fast enough under the bar. Video'd everything, so got some good feedback. Definitely lower than last week, just above parallel, not pulling into full snatch. But progress. In warmup I definitely felt myself snapping down fast enough that I could feel my arms pulling the bar down. Just need that at higher wt.
    Mobility needs to be a focus this week, esp ankles/feet/calves. I like to talk about this, but am not always excellent at execution.
    Felt hungry, tired last night. I woke up after 9 hours sleep, still drained. I think I'm feeling the caloric deficit.

  10. #160
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    May 2013
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    Cleveland
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    starting strength coach development program
    Would you mind explaining your programming?
    Do you do it yourself?
    thanks!

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