Archive for the zoning Category

New Dead Lift PR

Posted in dead lifts, overhead squats, paleo, zoning with tags , , , on October 11, 2009 by coughingsparks

I am back in town now. In terms of diet, I was a pretty good girl in Baltimore. I had two moments of weakness, one night where there was nothing to eat by deep-fried spring rolls and chipotle quesadillas (washed down with two free cosmopolitans), and then last night, where we went do Denny’s and I just couldn’t face another chicken caesar/grilled steak salad, which is about the only thing you can get on the road that fits the meatvegseedsnutssomefruitlittlestarchnosugar prescription. Other than that, I was a Zone/Paleo princess, 10 meals out of 12, so that wasn’t too bad.

I went back to the globo today, where it was nice and quiet and decided to just lift, ooh! Which reminds me! We passed right be York Barbell on the way from Ithaca to Baltimore! It’s right off of 83. Anyway, back to the globo with overhead squats, 5×5, 65-75-80-85-90. Haven’t been to 90 in a while, so that felt good, a little scary, but good. Eventually, what’s going to limit me is my range on the press, so I’ll have to work on that.

Then I went on to do 5×1 dead lift, which I haven’t done since before my trip to Las Vegas in August, so I guess that would be two months to the day. I did break my PR, but I’m not terribly proud of it because it was U-G-L-Y:

115×5 (warm-up)
135×5 (warm-up)
155×3 (warm-up)
175×1
185×1
195×1
205×1
215×0 (Fail)
210×1

As Dave Tate says, the dead lift boils down to whether or not “you can pick the f**ker up”, but I would have been happier with better form.

New Deadlift PR/Arts and Crafts II

Posted in dead lifts, double unders, handstand, L-sits, overhead squats, parallettes, pull-ups, zoning with tags , , , , , , on June 25, 2009 by coughingsparks

I started the day with 10 minutes on the elliptical, just to work on a good sweat, and then did my muscle warm up of 15-15-15 push-ups, sit-ups, and air squats x2. Then overhead squats five sets of five 45-65-65-65-65-65. I don’t really count the first set. Superset in pull-ups. On the first one, I kept my chin over the bar for a good 10 seconds. I’m going to have to try two tomorrow, I think. Then on to dead lifts.

I discovered that the mixed grip is extremely helpful, in contrast with the double-overhand grip that I was using. I started with 95 as a warm-up, five reps. Then 125 for five reps. Then 135 for five reps. I hadn’t done dead lifts in a while, but 135 was feeling too easy. So I went for 155, five reps, although the last one was fugly, but at this weight, I could see my body weight on the horizon, and knew I would be able to do it, even if I just did it one time. So I put two more fives on, for 165 and dead lifted it twice. For the finale, I put on 10s and took off the fives and dead lifted 175 pounds x1. My body weight was 176.6 this morning, so I consider that a win.

Speaking of which, I have lost three pounds on the Zone so far and have been on it for approximately one week. I do find that I’m hungry and have had to add a bit more fat than the allotted amount for my size and activity level, just as everyone warned me might happen. But my performance improvement cannot be denied. I could not be happier with my results.

Anyway, Arts and Crafts time again! My husband went to Home Depot and bought some two-inch PVC, assuring me that 1 1/2 inch would be too flimsy for parallettes. We sat on the lawn together and he used the Sawzall and I used the pipe dope, and we made these very lovely parallettes:

Parallettes

I put them against the shed and did a handstand on them, with my husband spotting. They are harder to get onto, but also make it easier to come off of the wall. I should come off the wall anyway, but am too much of a wuss to try it at the gym without a spotter. I also did some L-sits on my new parallettes, which were fun. They are also great for push ups because I can go below parallel. I discovered that if I put my feet up on something, I can do a wicked hard push up, like Zorro in the first movie with the chairs and the burning candles.

Practice, practice, practice…never say you’re too tall to be a gymnast!

First-time thrusters/Zoning

Posted in double unders, handstand, overhead squats, rowing, thrusters, zoning with tags , , , , , on June 17, 2009 by coughingsparks

I’ve decided to start Zoning, even though I’m really not happy about it. I don’t get how people can Zone without being constantly hungry. I suppose by eating lots of vegetables. I’m sort of an outlier too in terms of my height as a female; technically, I’m not supposed to be at about 13-14 blocks but I can tell you right now that’s not going to work. I was scheduled at 20 according to the online scale referred from Robb Wolf’s site, but that may be too much, so I’m starting at somewhere between 16-18. The upshot is that I figured out why I was putting on weight: I was still eating way too much sugar in the form of fruit. Anyway, we’ll see how that goes.

Today, I started with a 2,000m row, trying to concentrate on form and on straightening my arms before bending my legs. The chain didn’t bounce so much, but I think I need another human being to watch me and tell me what needs to be corrected. I did set the damper on 5, however. Then I did my typical muscle warm-up, 12 push-ups, 15 sit-ups, 15 air squats x2. Then on to overhead squats. 45-60-65-65-65-65 (new PR!). I am actually getting better at these. Then I decided to try out thrusters with 65 pounds, 5×5. Those are really hard! It’s a paradox too: I can do a push press at 85 pounds, and I can do a front squat at 95 pounds, but a 65-pound thruster. I was going to attempt Cindy again today but my iPod took a dump (which is how I time WODs) and someone was using the Gravitron, which is the only way I can currently do Cindy, so I drilled double-unders again and just jumped rope for a while.

I finished with handstand practice, and tried it on my right leg instead of my left. I managed to do it, but it feels really weird. However, I am going to do it that way from now on, or at least alternate until I get used to it.