wegs' journal

[wegs224]

Bravo!

thanks!


Happy Sunday, all!

well, hurt my sternum, recently. (last week) so took a few days off from lifting, and ended up running about 9 miles in two days, which was great. i think i miss running like i used to.

Went to the gym yesterday...after taking Friday as a total rest day.

It went pretty well...sternum, mmm...felt a slight tweak when I did the military press and the cable twists for ab work. So, I kept things lighter, and here's what I did:

Shoulders and tri's:

Military Press:
1x10xempty bary
1x10x75
1x8x80
1x10x75

Power Cleans:
*still no weight added to the bar, just want to keep working on perfecting the form.
3x10
*form really going well/smooth. this might turn out to be a fave exercise before long.

Front lateral raises:
*kept it light using 12 lb db's/alternating
*3x15x12's

Side raises:
3x10x10's

Seated OH DB Extension using 30 lb db:
(tricep work)
3 sets of 10

Tricep kickbacks:
3x10x12's/alternating arms

OH DB Press/standing:
2x10x30 (two 15's)
1x10x40 (two 20's)

Cable twist standing:
3 sets of 20/each side
*for core work
*lowered the weight because I felt a twinge in my sternum :/

*went for a brisk walk after that, for about 30 minutes, outside.

Felt like my head wasn't totally in it, mainly because I kept focusing on my sternum, and trying to be careful. But, it's really a lot better. And probably going to try deadlifts later today, to see how that goes.

Thought this was cute...

 

[CML0915]

Hey girl, was doing some reading the other day and stumbled across this article. Actually, if you ever have time theres tons of great things to read on that site
http://www.t-nation.com/free_online_article/most_recent/a_power_clean_primer_for_beginners
Next gym day I have a little more time I'm going to try this ^^

 

[wegs224]

Hey girl, was doing some reading the other day and stumbled across this article. Actually, if you ever have time theres tons of great things to read on that site
T NATION | A Power Clean Primer For Beginners
Next gym day I have a little more time I'm going to try this ^^

hey girlie, thanks! glad to see ya. ((hugs))

Monday, July 29

A good back day! Very very happy with today's progress. No sternum pain. Life's good. Especially for a Monday. 0_o

In order I did everything:

Deadlifts:
*I forgot to check the 5/3/1 chart here, and went ahead and guessed at what the next cycle could be. lol I went higher for reps, too.

warmup: 1x8x95
working sets:
1x8x125
1x8x135
1x7x145
1x8x125

WG lat pulldowns:
2x12x60
1x10x70
1x10x80
1x10x60

Seated Cable Rows:
2x10x70
1x10x80
1x15x60

Standing straight bar pushdowns: << these are a great back exercise
3x10x25
1x10x30

No ab work :/

Went for 40 minute run outside, not timed, threw intervals into the mix. Went really well.

Hope everyone has a great week!​

 

[wegs224]

Well, thought of creating a new thread, but meh.

Since I posted in here, I had been following the 5x5 plan and seeing some nice strength gains. I ended up having two injuries over the past year or so, one was due to a herniated disk acting up in my neck, that I have had for a while. Another, was from a DL session where I pulled one side of the bar up quickly, because I was losing my grip, and it caused sciatica. I’ve never had that before, and wow…it’s intense pain. I was out of squats, DL, and anything lower body or lower back related for the past few months. I’m just now easing back into squats and DL’s, so this past year compromised my gains. :/

So, I’m not sure what to do. I’m into running, and that’s been going well. I’m considering starting up the 5x5 plan again, but is that safe when just coming back from sciatica? I’ve been following a pretty basic plan of squat/chest/deadlifts, with accessory work around it. Not sure what direction to take with it all, anymore.

My goal is to gain strength back, and keep running, as well. The only problem I had with 5x5 was hip flexor pain in combination with running. Anyway…that’s the update, and I’ll start posting my workouts again. Hope everyone’s doing well around here.