Leanne's Log: After LP Edition

[t-money]

That is an epic bruise. I hope you're showing it off to all your friends in real life too.

ETA: My brand shiny new barbell should be in Tuesday... just in time for day 1 of strength training in my shiny new programming block (with snatches!) I'm so EXCITED. A proper knurling... giggidy!

That's GREAT! I started doing CF with female quality lifting bars, and now I'm doing just regular weight training at home with a male lower quality bar. It makes a HUGE difference. Holy crap. I had no idea. Snatches are impossible without quality knurling. I'm glad you're going to get one with proper knurling so you can focus on more important things in your oly lifts.

Props on the rest day too. Your body probably needs it after that raucous bruising. You'll be in ship shape by Tuesday to use your new barbell. ;-)

[Leanne M. Lloyd]

That is an epic bruise. I hope you're showing it off to all your friends in real life too.

Definitely!

That's GREAT! I started doing CF with female quality lifting bars, and now I'm doing just regular weight training at home with a male lower quality bar. It makes a HUGE difference. Holy crap. I had no idea. Snatches are impossible without quality knurling. I'm glad you're going to get one with proper knurling so you can focus on more important things in your oly lifts.

The terrible knurling is pretty inconvenient on deadlift as well.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

08.06.16

Lifts
Front Squat: 3x3x112.5 @ 7; 7; 7
Deadlift: 5x5x180 @ 6; 6.5; 6.5; 6.5; 7
BB Bridges: 6x3x115 @ 7; 7; 7
Side Planks: 4x45s (per side)
Banded Side Steps: 15x5 w/med tension

Other Stats
BW: 169.6 lbs
Sleep: 10h4m

08.07.16

Lifts
Press: 5x5x67.5 @ 6; 6; 6; 6; 6
CG Bench: 6x3x95 @ 7; 7.5; 7.5
ChinUps: AMRAP x 5 sets @ 9 - 8; 8; 7; 6; 6
PushUps: AMRAP x 5 sets @ 9 - 7; 5; 6; 5; 4

Other Stats
BW: 168.8 lbs
Sleep: 8h54m

[Leanne M. Lloyd]

08.08.16

HIIT
On C2 Rower:
5m WU
12 rounds of 20s on : 1m off
10m CD
Total Distance - 3372 m (does not include active recovery meters done between intervals)
Interval Distance - 1137 m
Interval Average - 94.75 m

Macros
156.091 p / 126.162 c / 49.793 f / 28.283 fiber - 1,576.876 kCal

Other Stats
BW - 170.0 lbs
Sleep - 6h2m

Commentary
A little over on macros today due to nutrition data update on my breakfast sausages.

Fell just shy of my 95m interval average goal. That's OK, maybe Thursday. Then I can start working for 100m!

P.S. First time I've thought I might throw up on cardio. I definitely went hard. Man, I hate cardio...

MY BAR COMES IN TODAY. It better be on my porch when I get home!!! (Please Mr. UPS man?) I'll be really sad if it isn't...

[Leanne M. Lloyd]

08.09.16

Lifts:
LBBS: 5x5x165 @ 6.5; 6.5; 7; 7.5; 8.5
PCleans: 5x3x87.5 @ 7; 7; 7.5; 7.5; 8.5
BB Split Squat: 8x3x55 @ 8
Planks: 4x30s w/25# plate

Macros
140.465 p - 178.028 c - 47.482 f - 28.86 fiber - 1,701.312 kCal

Other Stats
BW: 169.0 lbs
Sleep: 6h 26m

Wow, it was awful. Everything was just heavy. Last week all my squat sets were 6 or 6.5. Unreal... but isn't this how it goes? This week feels great! Stay tuned when next week feels like poo!

I think there a couple key contributing factors to just how awful last night's workout felt.

1) I'm tired... I'm ahead 2.5hours of sleep this week compared to last - not counting Sunday. (last Sunday i slept for almost 12 hours and this Sunday it was only about 9)

2) New bar might be a kilo or two heavier than old crappy bar... not confirmed - it just felt heavier... i'll have to test this theory when i get around to carting my scale to the basement.

I think I'm making some progress on my clean technique. I had a couple of solid looking catches when i was reviewing the videos. We'll see what coach has to say later.

Speaking of videos, I haven't put them up on youtube yet, so no links today.

Regardless, they were heavy. I missed a catch, but I really think the heavy feeling and the miss on this lift are due to my conscious effort to not jump early, get under the bar and slam my elbows up. It's a lot all at once for a weight that was a PR last week. Definitely going to be doing some light clean practice after cardio tomorrow... and may as well throw in snatch practice since I'll be doing those for the first time on Friday.

I love the new bar too! It's just awesome. The knurling is just perfect and as a special bonus, I believe the diameter is 1-2mm smaller than the old bar. SMALL HANDS REJOICE! I never bothered to measure the old bar. I'll put up a couple pictures in a bit showing just how gross my old bar really was.

[Leanne M. Lloyd]

New bar vs. old bar. I rather like the bare steel look. I'm not certain how well you can tell the knurling quality... I can see it, but I've seen them both in person...

[chromoly]

That's the B&R 2.0 right? What a nice bar, I'm envious you get to use it all the time! The knurling on that bar is perfect, way less aggressive than a power bar, but somehow great for all the lifts.

I think it's normal for squats to start feeling heavier. RPE 6-6.5 is pretty easy, both objectively and feelings wise. You can only go up from there, because going down in RPE is probably not enough of a stressor on the body to elicit a strength adaptation. I have faith you'll be able to handle it

[Leanne M. Lloyd]

That's the B&R 2.0 right? What a nice bar, I'm envious you get to use it all the time! The knurling on that bar is perfect, way less aggressive than a power bar, but somehow great for all the lifts.

I think it's normal for squats to start feeling heavier. RPE 6-6.5 is pretty easy, both objectively and feelings wise. You can only go up from there, because going down in RPE is probably not enough of a stressor on the body to elicit a strength adaptation. I have faith you'll be able to handle it

Yes, it's the B&R bar! I was looking at the Ohio Power bar yesterday and wondering if I will ever pull enough weight to need a bar with a whip... Then I realized I don't even know what weight whip really comes into play... lol so much I don't know!

I'm not supposed to be over RPE 7 on my big lifts, but I think it's OK as long as my early sets are still low.

The hip drift was really noticeable yesterday as well, I'm sure that didn't help either... Another reason that I can't wait for squat camp! Hoping it helps this issue.

[chromoly]

Yes, it's the B&R bar! I was looking at the Ohio Power bar yesterday and wondering if I will ever pull enough weight to need a bar with a whip... Then I realized I don't even know what weight whip really comes into play... lol so much I don't know!

I'm not supposed to be over RPE 7 on my big lifts, but I think it's OK as long as my early sets are still low.

The hip drift was really noticeable yesterday as well, I'm sure that didn't help either... Another reason that I can't wait for squat camp! Hoping it helps this issue.

Not supposed to go over RPE 7! [emoji33] I won't question Rori's programming! (I guess I think everything should be RPE 8-9+ all the time since I'm on Texas Method haha.)

My understanding is that the power bars have little whip; you want maximal transfer of force and that's accomplished with low whip. Except deadlift specific bars, those are whippy as hell to allow you to pull more off the floor. Olympic bars are usually whippier, something about physics and the quick lifts and I don't really know because I'm crap at them and haven't read enough about it blah blah blah

I hope squat camp helps you out! I want to go to one so badly, but $$$...

[Leanne M. Lloyd]

Not supposed to go over RPE 7! [emoji33] I won't question Rori's programming! (I guess I think everything should be RPE 8-9+ all the time since I'm on Texas Method haha.)

My understanding is that the power bars have little whip; you want maximal transfer of force and that's accomplished with low whip. Except deadlift specific bars, those are whippy as hell to allow you to pull more off the floor. Olympic bars are usually whippier, something about physics and the quick lifts and I don't really know because I'm crap at them and haven't read enough about it blah blah blah

I hope squat camp helps you out! I want to go to one so badly, but $$$...

Yeah it seemed weird to me too, but I've been sore for the past 4 weeks, so something is happening! Just when I'm unsore from leg day 1, here comes leg day 2. When that wears off its time to repeat... lol

Now that you mention deadlift bar, that's what I was looking at, the Ohio Deadlift Bar, not the power one. It's kind of pretty... [emoji1]

[Leanne M. Lloyd]

That moment when you confirm your old POS bar weighs 39.8 lbs and your new bar is 45.8 lbs - effectively doubling your jumps and making you weaker than you thought all at the same time...

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