Girl Can Lift

I’m so late entering my workouts !!! I promise I’ve done them, though, and I’ll catch up with logging them in a few days. I’ve been more active on Fitocracy lately, and it rocks big time. My workouts are logged there, too. So it has been 3 months now since I finally kicked my own ass into gear, and the virus has really taken me again. I’m trying not to go straight into the inverse excess and become obsessed with training. My hip (and my hands, callouses are hell) keep me in check. Still can’t do kickboxing

However, since it’s been three months, I’ve decided it was time to amp things up a bit. I’ve added a new “bootcamp” session per week (it’s not really a bootcamp, it’s more like a multi-client session with my trainer. I’ve gone once, and it was only 3 of us. She kicked our butts big time). I also started doing a few short workouts at home. I’m space-limited, and can’t really jump too much, but it’s a nice change. Nothing like doing swings and burpees in your underwear. Hem. Anyway, it was past time that my kettlebells came back to active duty.

To help with the “active rest days” that I’m really bad with (the “active” part of them), to add a little spice in my training, and just to challenge myself a bit, let me introduce the very first GCL Challenge Of The Month (*applauds*). The first star of this -hopefully- awesome series will be, what else, the Swing. Here’s the deal :

• Challenge : 1,500 Swings in March
• How : however and whenever I want. I’m planning on doing 100 per set, on every rest or non-lifting day.
• All kind of swings are accepted (one-handed, two-handed, singles, doubles…)

And to add a bit more spice – here’s another one, because I need them, and because I signed up on Fito :

• Challenge 2 : 1 hour of planks in March
• How : well… by planking :p
• All planks count (elbows, side, one or two legs, RKC or standard…)

So far, I’ve done 340 swings, and 07:15 of planks. I’m on track for the swings, and behind on the planks.

On another note, since I’ve been so good at working out, I made myself a long-wished-for gift, and ordered a 16 Kgs competition kettlebell. I am SO eager for it to arrive ! It’ll be there on Friday, if everything goes as planned. Yeaaaaah !!

Teaser : I have a whole new set of PRs to disclose – in another post !

This was promising to be one of the best workouts ever… until I ripped a callous in my hand. It wa sbound to happen and I should have anticipated it. First, I haven’t been very good at filing them for the last couple of weeks. Second, I know those kettlebells don’t have smooth handles. I *should* have known when my trainer explained the workout, that I needed either chalk or gloves. But no, didn’t even give my hands a passing thought. Pfffft.

Of course, it’s the callous beneath the third finger of my right hand. Of course, I’m right handed. Not fun otherwise ! Well, lesson learned !

On to the workout. It was supposed to be 5 rounds, I did 3.5. Not sure I would have been able to do 5 before my grip and shoulders left, but I guess I won’t know. What I DO know is that I would have done it anyway, maybe just with a lighter KB. The squats weren’t scheduled, I just did them because I could (me, alone in the room, a real squat rack, and a good dose of frustration ? SQUATS ! )

Workout

5:30pm

1. Kettlebell Circuit
   1. 1-arm Swing (right) : 10×26.4 – 10×26.4 – 10×26.4 – 10×26.4
   2. 1-arm Snatch (right) : 10×26.4 – 10×26.4 – 10×26.4 – 10×26.4
   3. 1-arm Clean (right) : 10×26.4 – 10×26.4 – 10×26.4
   4. Alternating Forward Lunges (Right Rack) : 5×26.4 – 5×26.4 – 5×26.4 (one rep is one lunge on each leg)
   5. 1-arm Shoudler Press (right) : 10×17.6 – 10×17.6 – 10×17.6
   6. 1-arm Swing (left) : 10×26.4 – 10×26.4 – 10×26.4 – 10×26.4
   7. 1-arm Snatch (left) : 10×26.4 – 10×26.4 – 10×26.4 – 10×26.4
   8. 1-arm Clean (left) : 10×26.4 – 10×26.4 – 10×26.4
   9. Alternating Forward Lunges (Left Rack) : 5×26.4 – 5×26.4 – 5×26.4 (one rep is one lunge on each leg)
   10. 1-arm Shoudler Press (left) : 10×17.6 – 10×17.6 – 10×17.6
2. Barbell Front Squats: 5×45 – 5×45
3. Barbell Back Squats: 5×45 – 45×95 – 5×95 – 5×95 – 5×115

Results

Hmmmpf ! This was sooooo frustrating. I was going to DO that 4th set, even if I was almost shoulder-dead. Then I was going to at least TRY the last one, even with a lighter KB. But no. I had to rip a callous. SHIT. So I did squats as a form of revenge, and to feel like I had a complete workout. It wasn’t planned. I’m not supposed to train there without my trainer, but after she left, I was alone in the room, so I took the opportunity to test myself and do some FREE barbell squats, at long last. And OOOOH, did they feel awesome !

Not much to say about the KB circuit. It was good, the kind of good that hurts :p and my shoulders and grip were crying. I’m ok on the swings, ok on the snatches (oh, likey), but I completely suck on the cleans. I can do them pretty well from a dead hang, but not from a swing. They were horrendous, and the bell kept hitting my shoulders (which doesn’t hurt, not like when it hits the forearm). I guess I just need practice !

Now, the squats. First, I tried front squats. Well. Let’s just say I’m not quite there yet. I tried both versions : with the elbows sticking out in front of the shoulders, and the one with crossed arms. The second one is easier for me. The first one ? No way, can’t do it. Probably a lack of shoulder mobility, though that has never been a problem. Or maybe they were pumped, too. Anyway, I managed to do five squats, but no way I could have done them with a loaded bar. The second version is better, although the bar is still too close to my throat (hurts). I probably need a bit more meat in the shoulders and upper chest.

And finally, back squats. I’m happy to report that they were EASIER than the MaxRack ones I’m used to do. I was afraid I would fall on my ass, but no, they felt much better. I even managed to do my second loaded set “ass to grass” (but I think my form was not extra). Now it only makes me even more frustrated at not having a real rack at my work gym… shoot. I’ll need to find another solution…

And they saved my workout, too. Aren’t squats the most awesome things EVER (right next to the deadlifts) ??? I can’t wait until I work my way up to real heavier weights !

Last week was a full rest week. Which was preety good timing since I had both a cold and tendon pain in my index finger and wrist. The previous week I did a workout that was pretty hard on my grip (relatively heavy deadlifts and one-arm inverted rows), followed by another one with RDLs. My right hand being pretty fragile, tendon-wise, didn’t like it.

Anyway, now I feel much better, and the “click” is gone when I flex my finger. So here’s a new week of workouts !

Workout

6:00am – Work Gym

Warmup : 2′ rowing machine, bodyweight stuff / mobility.

1. Circuit :
   1. MaxRack Barbell Box Squat (3×3-5) : 5×85 – 5×95 – 5×95
   2. Single Leg Glute Bridge (3×8-15) : 15 – 15 – 12
   3. Iso/Neg Chin-Ups (3×3-5) : 3 – 3 – 3
   4. One-arm Dumbbell Military Press (3×5-8) : 5×15 – 5×15 – 5×20
   5. Swiss Ball Knee Tucks (2×10-15) : 12
   6. Ab-Wheel (kneeling) : 10 – 10
2. DB Step Up : 5×30

Results

I was late. I was at the gym at 6am, and I need to be at my desk by 7am. So I had to cram the whole thing into one hour (including warmup, shower, make-up and all). Bless my employer for having a gym on site <3 . I modified the workout to make it a circuit, and removed the good mornings (I couldn’t integrate them into the circuit because I need the same maxrack barbell as the one I use for the squats. It would have been too long anyway). Apart from that, it wasn’t a very good workout, because I felt a bit rushed, but mostly because I’ve been having too little sleep lately, and a whopping 5 hours that night. Also, being late, I had my breakfast too close to the workout and it didn’t feel very good.

• Box Squats : I kept the same weights as the first time I did them, because I wanted to focus on the technique and on my feelings. This time I didn’t lean back at the bottom, hence not using momentum on the way up. I liked it much better like that.
• SL Glute Bridges : This is a regression from the SL Hip Thrusts I’m supposed to do. I feel those much better, so I’ll hone the technique before going back up to the hip thrusts.
• Iso/Neg Pullups : They’re not really getting any easier :p
• Swiss Ball Knee Tucks / Ab Wheel :  They give me frigging cramps in my feet ! I mean, come on. Well, so I had to do ab wheel rollouts instead.

Feelings : Before – During – After

Overall not a very good / satisfying workout…

This is the second workout of my new program. Like Monday, this one is more of a discovery. I’ll really start counting the weeks the week after next (next week is full-rest, no-gym week. Eek.)

This one is even more convoluted than the first one. The “rule” is that the weight should -of course- vary, depending on the nuymber of reps for a set. This is *not* fun, at 5:30am, let me tell you !

Workout

5:30am – Work Gym

Warmup : 2′ rowing machine, bodyweight stuff / mobility.

1. Reverse Lunges (non alternated) (1×8 – 2×5 – 1×12) : 8×95 – 5×95 – 5×95 – 12×85
2. Barbell Glute Bridge (2×15 – 2×10-12) : 15×25 – 15×25 – 12×35 – 12×35
3. Romanian Deadlift (1×12 – 3×8) : 12×65 – 8×85 – 8×85 – 8×85
4. Superset :
   1. Elevated Push-ups (2×12-15 wide grip / 2×8-12 narrow grip) : 15 – 15 / 12 – 9
   2. 1-arm DB Row (2×8-12 – 2×5) : 10×30  10×30 – 5×35 – 5×40
5. Superset :
   1. X-band Side Steps (2×30″) : 30″(24 reps) – 30″ (24 reps)
   2. Hanging Knee Raises (2×12-15) : 12 – 12

Results

OK, so I thought Monday’s workout was complicated. Well, this one was way worse. First, it has 7 exercises. SEVEN. Then, those changing rep counts. I know it’s a great way to progress, but I really needed my notes, and my brain got a nice workout too :p

Also, like Monday, it was way too long. I took only short rests, but it took me more than an hour. I may have moved slow between exercises, which is only going to get better, but still. I wasn’t working, so it was ok, but on a working day I’ll have to split it.

And last but not least, I think I hurt my hands. I don’t know what it is with lunges but I do grip the bar too hard. Then add RDLs, push ups and rows, and my hands and wrists were screaming. Now, as I write this two days later, I can feel my right hand’s tendons sulking, especially in my index finger and wrist. Since I’ve had an ongoing almost-but-not-quite-don’t-push-it tendonitis in that hand for years (thanks laptops), I’m glad next week is workout-free and I’ve taken some AINS. Now, I’ll really need to be really careful about my form going forward, including hands, which I tend to forget easily. Then I’ll probably split this workout anyway.

• Barbell Glute Bridge : First time doing them with a barbell. Since this is not an exercise  do very often even at bodyweight, I started easy with low weights. I used the 25-pounds EZ bar. Felt pretty good, I think I can go up.
• Romanian Deadlifts : This is what I used to do instead of regular deadlifts, back in the day. I think I did them at 50 Kgs for 3 sets of 15 reps, and they were relatively easy. Now, what 3 years can do !!! I’ve still got my form, that’s cool. But oh, my hands :(
• Hanging Knee Raises : I did the first teps hanging from the pull up bar, but my hands wouldn’t have any more (besides I’m tall enough that my feet would touch the floor). So the second set was done with the elbow straps, and felt better. But try as I might, I still swing :(

Feelings : Before – During – After

Today my PT took me through another of here Hell routines, testing my basics again. Click here to read the first workout we did and see my progress. There were a few tweaks in this one -seeing as I am still unable to do a pullup- but I loved it even more than I hated the first one !

Workout

5:30am – Gym (1/2h)

5 sets of the following (circuit) :

1. Circuit :
   1. Barbell Deadlift : 10×125 – 10×145 – 5×165 – 5×165 – 5×165
   2. 1-arm Inverted Row : 5 – 5 – 5 – 5 – 5
   3. Decline Push-ups : 5 – 5 – 5 – 5 – 5
   4. 1-leg Squats : 5 – 5×17.6 – 5×17.6 – 5×32 – 5×32

Results

Oh. Wow. I frigging LOVED this workout. All 5 sets done in a bt more than half an hour, maybe 45 minutes. Rest, anyone ?

• Deadlifts : The target was 5 reps per set, up to 10 if I could. In which case, of course, the next set would be heavier. I’ve got to say, I felt GREAT all the way to the 5th set. 145Lbs was a breeze. 165Lbs a challenge. On the last set, I failed at the 4th rep (the bar went up 1/3 of the way). But I tried again and pulled it. All with good form. So this was the first time I ever deadlifted more than my body weight (after 2 months of training). And I OWNED it. Yeah !! \o/
• 1-arm Inverted Rows : I’m not sure they should be called Inverted, because I was pretty upright still. But, oh shit, how HARD can they be ????? Really ??? So they were a real struggle (pulling myself to the bar AND not twisting AND keeping my legs straight so as not to use them to help). I mean, deadlifts are a walk in the park compared to these. But I did them. I did, even if they took a bit longer than they should have.
• Decline Push-ups : Yeah, well. They do feel easier than regular pushups, plank-wise. But I still can’t go all the way down (maybe I did on the first reps of the first set). I should have tried an easier version (resting my shins on the bench instead of my feet) instead of going half ROM.
• 1-leg Squats : FUN ! I never did a lot of them, but I know I was once able to do 5 bodyweight full ROM pistols on each leg. Here I went only 1/4 to 1/2 ROM and experimented a bit with weight and weight placement (kettlebells). I did them on a plyo box, with my non-working leg hanging behind me, so not pistols. I do have long femurs so balance is a bit hard to get rigth because I need to lean forward. I’ll get it !

Feelings : Before – During – After

So I finished my 2-months Beginner Program. I feel great, even though I’ve had a hard time nutrition-wise (family visiting !). I was going to keep working with this program for a few weeks because I still have a lot of progress to make and I thoroughly enjoy it, -maybe just tweaking it a bit towards my specific goals- but I had a discussion with both my PT and my chiro about my hip problem. We all agreed that what I need most, long-term, is to build my core to keep those hips in place. Plus, I think it’s probably the best thing one can do when starting with this journey. First build some overall starting strength and CNS awareness, then a strong core. I already feel more balanced and my abs are doing their job, but yeah, I guess I need this. Not that I actually look forward to it, but the end results will be most rewarding

So on with a new program, focused on core work : abs, lower back, glutes, hip muscles, psoas and so on. But keep on lifting weights, I’m *not* going to give up deadlifts and start pilates !

Note : this week I will just “get the hang of things” because next week will be workout-less for personal reasons (eeeeew ).

Workout

5:30am – Work Gym

Warmup : 2′ rowing machine, bodyweight stuff / mobility.

1. MaxRack Barbell Box Squat (3×3-5) : 5×35 – 6×85 – 5×95 – 5×95
2. Single Leg Hip Thrusts (Shoulders elevated) (3×8-15) : 10 – 12 – 10
3. MaxRack Good Morning (3×8-12) : 10×35 – 12×55 – 12×75 – 12×75
4. Iso/Neg Chin-Ups (3×3-5) : 3 – 2.75 – 2.5
5. One-arm Dumbbell Military Press (3×5-8) : 5×15 – 5×15 – 5×15
6. Swiss Ball Knee Tucks (2×10-15) : 12 – 12 – 12

Results

First, this gave me a real kick in the butt. My workout buddy told me I was “getting a good workout this morning” . But it was too long. The workout itself took me an hour. Add the warmup, cool down (I really need to stretch after working out, especially my hips muscles), shower and make-up, and I was rushing not to be late at work. Also, I need to be more strict about the weights/reps. If I can do the higher rep count of the range, then I should use more weights for the next set. Oh well, I was discovering most of the exercises, so let’s not be too hard with myself here

• Box Squats : Interesting. I had a bit of a hard time finding a box at the right height (I ended up with a low plyo box with some plates). Then I think I leaned back a bit too much when seated, hence using too much momentum going up. Finally, *again* the maxrack makes it feel a bit unnatural. Hate that thing.
• SL Hip Thrusts : I know how to do glute bridges (both standard and one-leg) but this was a first, and I was surprised. I still don’t have the hang of it. Didn’t feel my butt, but more my whole working leg, and the whole thing felt awkward. So I’ll keep working on them, but I’ll regress to one-leg glute bridges for my next workout.
• Good Morning : First Ever ! It’s a weird feeling and took a few reps before I found the right balance and the right depth. MaxRack again.
• Swiss Ball Knee Tucks :  used to LOVE doing ab work on the swiss ball. Those were a little bit frustrating because they felt really hard, when I used to do full Jack Knives (going up with straight legs, instead of going under and forward with the knees). Oh, well.

Feelings : Before – During – After

Too long, a bit to complex for my morning brain. But the next one is worse !!!

Workout

5:30am – Work Gym

1. Bench Press : 10×45 – 5×55 – 5×55 – 5×60 – 5×60 – 5×60 – 5×65
2. Superset :
   1. MaxRack Reverse Lunges : 5×555 – 5×85 – 5×95 – 5×95 – 5×95 – 5×100
   2. Bodyweight Inverted Rows : 5 – 5 – 5 – 5 – 5 – 5
3. Renegade Rows : 5×5 – 5×5 – 5×7.5 – 5×7.5
4. Planks :
   1. Elbow Plank : 30″
   2. Side Plank : 30″ each side

Results

I’m progressing and getting more confident… also I’ve really found my weights now

• Bench Press : I’ve found a spotter ! The feeling is amazing – I’m not afraid of failing anymore. Aaaand he didn’t have to help me, I did it all by myself. Note that I probably was smarter than last time, but still.
• DB Reverse Lunges : These are getting harder, I love the feeling ! I need to really pay attention to my form here, which means I get the right feeling in the right place (e.g. my front thigh and butt). I still have 1-2 reps in, but I’m a always a bit wary of those 6 sets…
• Inverted Rows : So frustrating. They’re either too easy or too hard. I can’t seem to find the right combination of bar height and feet position to make them challenging but still doable and effective.
• Renegade Rows : It was more of a test. It was the first time I did them for years, and I used to do them with kettlebells (hence, higher). It’s funny, this is one of these moves that are actually easier with a bit more weight : I had much better form, and feelings, with 7.5Lbs than I had with 5. They’re frigging hard, though.

Feelings : Before – During – After

Aaaaah, it’s deadlift day ! Can you tell I’m getting addicted to them ? I think they’re replacing squats in my heart. But that may be because I have to do squats in the crappy MaxRack. Or maybe not. Maybe squats are awesome, and deadlifts are awesomer !

Workout

05:45am – Work Gym

1. Barbell Deadlift : 5×95 – 5×115 – 5×135 – 5×135 – 5×135 – 5×145
2. Circuit :
   1. Overhead Press : 5×45 – 5×45 – 5×45 – 5×45 – 5×45 – 5×45
   2. Inverted Rows * : 5 – 5 – 5 – 5 – 5
   3. Iso/Negative Pull-up : 5 (replaced the last set of inverted rows)
3. Ab Wheel : 10 – 10
4. Planks
   1. Elbow Plank : 30″
   2. Side Planks : 30″

Results

• Deadlifts : mwaaaaaa, love :)
• Overhead Presses : This time my workout buddy didn’t have to help me, yeah !
• Inverted Rows : Did jumped iso/negative pull-ups for the last set. That’s how much I hate inverted rows.

Feelings : Before – During – After

I am taking a week off (almost) to see if it does any good to my hip problem. I still got the “go” from the chiro for my PT session, because it’s short (1/2h), and uses relatively light weights.

Workout

5:30pm

1. Snatch Pyramid

Results

OK, so this is a bit complicated, especially since I didn’t write it down when it was still fresh in my mind. Basically, I learned snatches. I did a whole lot of lots of them. Technically I’m doing ok for a beginner, I guess. I still have the same problem as the swing (going to low). As everybody else, I hit my forearm too much, but I’m getting the hang of it. Oh, and my left shoulder didn’t like them very much, but that’s nothing new :-p

Feelings : Before During After

This time I was able to do it in the proper order (e.g. squats first) !

Workout

5:30am – Work Gym

1. Warmup : Rowing Machine (3′), Glute Bridges (10), 1-leg glute bridges (10 each side), BW squats (10)
2. MaxRack Back Squats : 12×35 – 5×85 – 5×105 – 5×105 – 5×105 – 5×110 – 5×110
3. Superset :
   1. Bench Dips – Feet Elevated : 5 – 5 – 5 – 5 – 5 – 5
   2. Barbell Bent-over Rows : 5×75 – 5×85 – 5×85 – 5×85 – 5×85 – 5×85
4. Superset :
   1. Elbow Plank : 30″ – 30″
   2. Side Plank : 30″ – 30″ (each side)
5. “Banana” : 10″
   

Results

• Squats : I’m paying extra attention to my form, because I’m not used to going to full parallel, and to the stance that has me use. But they feel extra good Now, I need to be careful with the “knees out” thing, because I tend to forget about it on the way up, and why they’re not caving in, not pushing them out on purpose probably prevents me from recruiting my glutes and lateral hip muscles enough. Hence, the first few inches up are extra hard, until I’m high enough that my quads can take over.
• Bench Dips : I tried again the real dips, but failed miserably. Worse than the first time. So I reverted to bench dips, this time elevating my feet too. This felt better, but still a bit easy. Need weight.
• Banana : Just for fun, because a friend challenged me. Well, this is one thing I always had a real hard time doing. I guess my legs have always been heavier than what my abs can hold. And they’re extra long, too, meaning bad leverage for this exercise. But hey, I managed to hold a few seconds with my feet a few inches from the floor, before my lower back started to extend !

Feelings : Before – During – After