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Anything you can do I can do better, I can do anything better than you
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Sophie14/07/11 @ 12:57
Had already left for the gym and did not see the message and yes... Lo and behold fat face was working. So no CV again apart from cycle to and from gym which doesn't count.
Push press
40*3
50*3
52.5 5*3 will do 55 next time.
Squat
52.5 1*5
65 1*5
75 5*5
Done. 5mins on cross trainer and quick stretch and off to work. Boohoo
Push press
40*3
50*3
52.5 5*3 will do 55 next time.
Squat
52.5 1*5
65 1*5
75 5*5
Done. 5mins on cross trainer and quick stretch and off to work. Boohoo
Sophie14/07/11 @ 14:42
Sophie15/07/11 @ 17:35
Post Edited: 17.07.2011 @ 08:56 AM by Sophie
45 min cross trainer. Felt like I was losing at a wet tshirt competition for the duration of the workout. SWEAT FEST! but much needed.This weekend missing out on events training because I am on a pilates instructor course all weekend so I am hoping to gain hip mobility from just two days...
Sophie17/07/11 @ 22:14
Post Edited: 17.07.2011 @ 22:16 PM by Sophie
Sunday 17/7/2011Died on the rower this afternoon. Luckily I had my motivator with me or I would have given up a lot sooner!
Resistance 6 on rower max effort (therefore variable lol!)
500m - 2:30 recovery (keep time at about 1:40-1:45/500m)
400m - 2:00 recovery (keep below 1:45)
300m - 1:30 recovery (keep below 1:45)
200m - 1:00 recovery (keep below 1:45)
100m - 0:30 recovery (keep below 1:45)
200m - 1:00 recovery (keep below 1:50)
300m - 1:30 recovery (keep below 1:50)
400m - 2:00 recovery (keep below 1:55)
500m - SHATTERED took ages to feel nearly normal again
Will persevere with this, need to work on fitness, will improve acceleration, power, lactate threshold and determination!
Heard some good things about you on saturday , apparently although you are tiny you are superstrong .....hope your ears werent burning too much .
Cardio looks nasty a hell ! Lets hear some more about the deads and squats Sophie .very impressive !!!!!
Cardio looks nasty a hell ! Lets hear some more about the deads and squats Sophie .very impressive !!!!!
Sophie18/07/11 @ 15:55
Hi! Guess that means I should actually do some more squatting and deadlifting lol. Squat today maybe, deadlift midweek. I'm only tiny relative to you guys, but I'll take it. Hopefully Dave and me will be off work at the same time soon so we can get over. I want a go at the car deadlift!
Sophie18/07/11 @ 23:15
Post Edited: 19.07.2011 @ 08:09 AM by Sophie
Monday 18/7/11Deadlift
60kg 1*8
80kg 1*5
102.5kg 1*5
122.5kg 5*3
Note to self, must keep looking at floor in front. Feels so much nicer than loking in mirror to watch form. Spine alignment very important!
Bench Press
45 1*5
50kg 1*5 Was told my press "looks weird", so took it back down and tried to work it out. Instead of moving bar straight up and down I was starting above mid chest and at moving it down but also towards lower reps. So on next reps worked on trying to move bar straight up and down, had a spot to guide me if and when I was moving out of line. I also moved my feet back away from my hips and lost arch from my back. Why do we press with the arch in the back? Just seems to make my spine crack!?
45kg 5*5 Found the line eventually, but felt much more difficult. I had to keep much more tension in my shoulders at the bottom, I was coming to far down before into my chest so that my shoulders were rotating and changing the angle of the press?! (these are notes to myself so if you are still reading sorry for the waffle!)
BB Row
50kg 5*8
Still working on pinning my shoulders back and down and using a strict movement.
30 mins cross trainer SPM ~160, good. Pretty pleased, I'm not as unfit as I think.
Quick stretch. DOne
Sophie said:Monday 18/7/11
Deadlift
60kg 1*8
80kg 1*5
102.5kg 1*5
122.5kg 5*5
Note to self, must keep looking at floor in front. Feels so much nicer than loking in mirror to watch form. Spine alignment very important!
Bwench Press
45 1*5
50kg 1*5 Was told my press "looks weird", so took it back down and tried to work it out. Instead of moving bar straight up and down I was starting above mid chest and at moving it down but also towards lower reps. So on next reps worked on trying to move bar straight up and down, had a spot to guide me if and when I was moving out of line. I also moved my feet back away from my hips and lost arch from my back. Why do we press with the arch in the back? Just seems to make my spine crack!?
45kg 5*5 Found the line eventually, but felt much more difficult. I had to keep much more tension in my shoulders at the bottom, I was coming to far down before into my chest so that my shoulders were rotating and changing the angle of the press?! (these are notes to myself so if you are still reading sorry for the waffle!)
BB Row
50kg 5*8
Still working on pinning my shoulders back and down and using a strict movement.
30 mins cross trainer SPM ~160, good. Pretty pleased, I'm not as unfit as I think.
Quick stretch. DOne
Deadlift
60kg 1*8
80kg 1*5
102.5kg 1*5
122.5kg 5*5
Note to self, must keep looking at floor in front. Feels so much nicer than loking in mirror to watch form. Spine alignment very important!
Bwench Press
45 1*5
50kg 1*5 Was told my press "looks weird", so took it back down and tried to work it out. Instead of moving bar straight up and down I was starting above mid chest and at moving it down but also towards lower reps. So on next reps worked on trying to move bar straight up and down, had a spot to guide me if and when I was moving out of line. I also moved my feet back away from my hips and lost arch from my back. Why do we press with the arch in the back? Just seems to make my spine crack!?
45kg 5*5 Found the line eventually, but felt much more difficult. I had to keep much more tension in my shoulders at the bottom, I was coming to far down before into my chest so that my shoulders were rotating and changing the angle of the press?! (these are notes to myself so if you are still reading sorry for the waffle!)
BB Row
50kg 5*8
Still working on pinning my shoulders back and down and using a strict movement.
30 mins cross trainer SPM ~160, good. Pretty pleased, I'm not as unfit as I think.
Quick stretch. DOne
Great session soph, big deadlifts!
Sophie21/07/11 @ 19:24
Tuesday 19/7/11
Clean and Press
45*3, 50, 55, 57.5 fail
Felt heavy and I think a bit drained from deadlifting and rows.
Abandoned. CV instead and have another crack at it on Weds.
Wednesday 20/7/11
Clean and Press
Singles 47.5, 50, 55, 57.5 clean, no press, no smile!
Triples 47.5 5*3 wanted to do 50kg but needed a confidence booster.
Front Squat 40kg 4*10
superset with
SLDL 40k4 4*10 up reps or weight next time
BB Row 45kg 4*10
Clean and Press
45*3, 50, 55, 57.5 fail
Felt heavy and I think a bit drained from deadlifting and rows.
Abandoned. CV instead and have another crack at it on Weds.
Wednesday 20/7/11
Clean and Press
Singles 47.5, 50, 55, 57.5 clean, no press, no smile!
Triples 47.5 5*3 wanted to do 50kg but needed a confidence booster.
Front Squat 40kg 4*10
superset with
SLDL 40k4 4*10 up reps or weight next time
BB Row 45kg 4*10
