WHAT'S THE GOAL!!

Just a brief update regarding my training...if you are on the journey with me.

Last year when training for the SFG, Eric Gahan at Iron Body Studios said to me, "Remember the goal!"  It was one of the most important things said to me during my training because I have a tendency to push my limits.  If I wanted to be a certified StrongFirst Kettlebell Instructor, I needed to not go beyond the certification requirements.

So Thursday night after the barbell class at SOS, I met with Mike Perry to discuss my training plan for the StrongFirst barbell certification.  He said I would be doing the program 3 days a week.  My response...wait!!!  what!!!!  I would only be training three days and resting four.  Really???  Seriously???

His response...what's the goal?  This plan gets you to the goal.  This program will involve initially lifting lower weights for longer reps and then really heavy weights for less reps.  My system, especially since I am older, will be stressed and needs rest.   He did say, a couple times, that I could walk....

So once again, preparing for this cert will not only involve training my physical capabilities but will also involve taming my mental desire to push myself physically.  Sometimes that is a greater challenge.

Confirmation of needing rest is in the training...What I have learned from 3 weeks of training at SOS on Thursday nights is that Friday morning my body does feel exhausted.  I don't usually sleep a lot but I find I easily fall asleep Thursday night and don't wake until 3:00 - 3:30 in the morning.  As we get older and we weight train, we really do need sleep and recovery time.

THIS WEEKS TRAINING:

 On Thursday, we trained deadlifts and military presses.  I hit 190 pounds on the deadlifts but kept the military presses to 45 pounds for now until I am really comfortable with my form.

My deadlift form gets better and better each week...little tweaks make a huge difference.

Tomorrow is a big day for me in the gym.  I need to find out what numbers I have to hit for the certification and need to determine the following for the deadlift, military press, bench press, and squat...what my max weight is at 5 reps, 4 reps, 3 reps, 2 reps and  1 rep.  Stay tuned for more information.

And that is all she wrote.  Hopefully, at some point in the process, I will have more photos to share.  I suck when it comes to photos. 

M.I.A.

It seems whenever I this injury acts up and changes how I approach life, I can't seem to keep up with this blog.  Now I am still exercising but not with the intensity I want.  I am increasing concerned that I will be able to complete the StrongFirst certification.  I am working with my massage therapist at Movement as Medicine, Kevin Carr, and it is helping. 

Friday I did a nice workout at the Y complete with deadlifts and worked out at Iron Body Studios yesterday.  My biggest concern is my ability to press overhead.  I am not giving up just being concerned.

There have also been some fun times...lots and lots of Southside Johnny.

Let me leave you with some quotes...

And let me add to the following quite...and exercise!

 

Don't get me wrong I love triathlons!!!!

This is really true for me which is why it is difficult having to limit what I do at the gym...

I know I have said it before and I will say it a hundred more times (and at least I can still do them pain free)

THE END!

LONG TIME

I cannot believe how long it has been since I have written a post.  There are many thoughts and ideas rolling around in my head.  They have not made it to paper.  I have many excuses; none of them very good in my opinion.  So, stay tune for more postings.

To get started, I want to share some quotes that have moved and touched me lately.  I hope you find some inspiration...

In the weight room...

This quote represents a sentiment I wish I had learned a long time ago...

 An Ironman at 79 years old...she is a rock star

That would be tomorrow but Deadlift Day brings excitement.

I LOVE CALVIN AND HOBBES...there is always some wisdom in this simple cartoon.

And of course Winnie the Pooh.

Very clever...

Do you have a favorite?

TRAINING

My plan was to share my journey from the road of paralegal to SFG Kettlebell Instructor Level 1 Certification.

My initial training, for now, includes participating in the Women's Strength Training Program at Iron Body Studios.  I would like to share my training at Iron Body Studios.  However, the program was written by Artemis.  It is her personal program.  It is how she makes her living.  So I am not comfortable sharing what I am doing and the weight I am lifting. 

Let me just say...my goals include increasing my deadlift and press and doing at least one pull up. 

On the first day of training my greatest surprise was that I could actually do 3 sets of 5 assisted pull ups.  The assisted part was 2 medium sized bands.  I guess anything is possible.  I may bang out a pull up yet. 

I plan to share the journey on this blog...until I get to this point.

To learn more about StrongFirst go to

http://www.strongfirst.com/

WEEKEND WRAP UP

It was a quiet (meaning not crowded) work out at the YMCA.

Single leg deadlifts          8 x 75
                                         8 x 85
                                         8 x 95

In between each single leg deadlift I did straight leg sit ups with 35 pounds.

Glute Bridges                  8 x 225
                                        8 x 235
                                        8 x 245

I set up to do back squats and actually did one warm up set.  As per usual, I had to go to the bathroom.  When I came back someone had taken over my spot.  No big deal.  I decided to just move on.

Next up were my keeping the Arnold Pump and Run in mind bench presses.  Still not making great progress but good enough to get me through the Arnold if I decide I want to go to Ohio again.

Bench                              5 x 45 warm up set
                                        5 x 75
                                        5 x 80
                                        5 x 85

Then did a 3 x 6 rotation of single leg box squats, one arm rows (40 pounds), kettlebell squats (40 pounds and push ups.

For a finisher, I did 5 sets of the following:

kettlebell swings  10 x 40 (really working on form)
row for one minute

Call it an exercise morning. 

CIVIL WAR ENCAMPMENT

Early saturday morning I went to the civil war encampment on the Lynn common.  I specifically went to see the firing of the cannons by the 6th MA heavy artillery the company of my great grandfather.   Unfortunately, imessed up.  The cannon firing was this group.

And was still pretty amazing and loud.

 

Some of the soliders spent the night on the Common

President Lincoln was there and he even smiled at me...but not in this picture.

From LynnHappens...


                                   
Quick work out on Sunday morning (5 rounds of 10 swings with an extra focus on good form).  It was a picklicious day.