scteacher's general log

[Oldman]

Great DL, teach!

[Leah Lutz]

Thanks, Oldman! Pre-surgery my DL had dropped down by quite a bit, so this is sure getting fun to see it creep back up again. These days, I am not hating deadlifts like I used to.

2/9/13
DB press 5#x12x3
DB bench 20#x15x3
Ring Rows 11,11, 10
SSB 200#x5x1
(super, super excited to rep 200!) It was heavy, but felt really great. I still have a bit of the mental game going on with the squat right now, as I don't feel quite as confident with the weight on my back as I want to yet. I went to the trouble of making a trainer stand near me today, just "to make sure I didn't bury myself with the bar."

SSB 135#x20x1

This set of 20 was not very fun by around rep 16...

Then some barbell curls. Man, I am getting sick of those! 38#x12x2

Conditioning
Row sprints
3 rounds
12s sprint/48 easy
15s/45
18s/42
20s/40

[Leah Lutz]

Sunday Conditioning only:

2/10/13

38 lunges
then 5 rounds of:
12 KBS
5 goblet squats
1 heavy prowler push
8 burpees (sort of...more of just the up/down with no push up because of my shoulder)
finish with a 38 cal row

I talked about 12 people into doing a birthday wod with me. Most people looked at it and thought it would be pretty easy. It wasn't, but I didn't write it, so they couldn't yell at me. But we all had fun!

[Leah Lutz]

2/12/13

DB Bench Press 25#x5x3...just a little wobbly
DB Press 5x10x3
Ring Rows 11,11,10

SSB 170#x5x5...I was all over the place with these. The first set was slow and felt heavy, then everything came together in the middle, only to start feeling off on my last two reps

Conditioning
Airdyne
20 sec sprint/1:40 easy x7
Bleh. I was supposed to sprint so my heart felt like it would burst. I tried, but I don't think I got there. My quads were too sore.

[Leah Lutz]

2/13/13
Conditioning only
Row sprints 150m/1:30rest x 7 rounds

2/14/13
My Valentine's Workout

Front Squat...I had to find my working weight since I haven't done any FD of consequence since my surgery.
143x3x5

It was pretty great to do these, no lie. These feel so, so much better that doing the SSB all of the time!

DB rows 40x10x3
Pushups 15x3

Deadlifts 203x5x1
Woo-hoo! I broke 200. A couple of these reps were too far away from me, so I definitely need to work on that...

RDL 105x8x3

Then conditioning, which I'll admit I really, really wanted to skip tonight.
Prowler x8 loaded with 40kg (1min rest)

[Oldster]

Deadlifts 203x5x1
Woo-hoo! I broke 200.

HA! You certainly did! And a big congradulations is in order.

CONGRADULATIONS!

[Leah Lutz]

HA! You certainly did! And a big congradulations is in order.

CONGRADULATIONS!

Thanks, Oldster! This has been a pretty great training week, I have to say. Weight-loss, not so great...I am down 9 lbs in 4 weeks, but this last week has been meh, not so remarkable.

2/16/13

DB Bench 25#x6x2
Ring Rows 11,10,10

SSB 200x6x1, then 145x20x1

These barely, barely got done. Adding FS on Thursday taxed my poor legs like they haven't seen in these months of the SSB. The set of 200 wasn't really that bad, just not as easy as I had hoped. But then the set of 20 was...not fun. You know when your coach gives you a program and it says "145x12-20" it's always a bit of a mental game. Part of me sure wanted to just do 12 and be done, but before I started I decided I should do 15, so as not to be the total slacker. But then I get to 15, decide I probably have 2 more, even though I really want to stop. Of course, once I am at 17 it seems kind of silly to stop just 3 short of 20. Could I really not get just 3 more? But boy did I want that bar off my back! So I did the 20. I am not a big fan of that type of programming. =)

Then I called it a morning and ran out to play mini-golf with all the nieces and nephews. We will see if I find the motivation to get in some conditioning work later today.

[Oldman]

Great work, teach! The lifts are really going up! And the set of 20 was amazing. With the injury I have, I may be doing some sets of 10-20 with the SSB.

[Leah Lutz]

2/17/13

Conditioning Only
50 KBS
5 rounds
10 cal row
10 push ups
10 goblet squats
10 ring rows
50 KBS

2/18/13
DB Bench Press 25#x8x3
DB Press 5#x15x3
Ring rows 11, 11, 10
SSB- 175 x 5 x 5

Then conditioning:
Airdyne-30s on: 1:30s easy x 7 rounds

All in all great day at the gym. I went at lunch time today instead of the evening, and I might just have to switch it up and work out a little earlier sometimes. It is pretty nice to have my evening free!

[Leah Lutz]

2/19/13

Conditioning Only
Warm up
7 Rounds
Row 150m/rest 1:30
Cool Down 10 min