GETTING CLOSER

Well not really but Saturday's workout was one of the best in a long time and that included my chin up plan.  Maybe it felt good because I was rocking the crazy leggings and, at the last minute, decided to do the work out outside.  Hey, I do carry kettlebells in my car.  If I wouldn't be so embarrassed, I would take a pic of everything in my car.  YIKES!  Here's what I did...

I did five sets of 3 reps...still using all 3 bands.

For the work out, I used a 12 kg kettlebell and did the following:

5 rounds of 3 reps of one-handed swings, cleans, presses and snatches

Farmer's carries

3 rounds of 4 reps of one-handed swings, cleans, presses and snatches

Farmer's carries

1 round of 5 reps of one-handed swings, cleans, presses and snatches.

Farmers carries.

This work out not only helps increase  strength but is also a cardio workout.

At the direction of Kevin Carr at Movement as Medicine, I did 3 reps of body weight squats, split squats (It was a no go with the left leg in back) and then a bunch of therapeutic exercises.  Body weight squats felt pretty good.  I want to be 100% again.  I want to be under the bar!

What is a clean?

THE SUMMER OF CHIN UPS

Apparently this will not be the summer of my Barbell Certification.  Me...I need goals.  So it will be the summer of the chin up.  I am at the very assisted band phase which is too dang bad.  Last summer, when I was training for the Strong First Kettlebell Certification, I could do a few with my smallest band.    The smallest is the pin/red band below.  I was almost there.  Now, I am starting all over again...

Me...last week at Gowdy Park...with all three bands.  I am sure I am quite the sight for those people driving to work in the morning.

This is one program I am considering but will look at a few more.

http://www.leighpeele.com/pull-up-workout-chin-up-programhttp://www.leighpeele.com/pull-up-workout-chin-up-program

Strong women...

CHIN UP UPDATE

Part of the reason for this blog is for me to keep track of what I am doing and another part is to hopefully inspire those over 50.  I've been consistently involved in some form of exercise for a very long time.  I've completed 10 triathlons, done Muay Thai and participated in the Arnold Pump and Run.   

Me.  Philadelphia Triathlon.  Getting ready in transition.

At 57 years old, one of my goals is to do an unassisted chin up. In keeping with that goal, I was hoping to get my ass to Iron Body Studios for the Women's Strength Class.  Unfortunately my arm and shoulder were uncooperative. 

Saturday morning I had a revelation after spending the morning unable to lift my right arm.  I've had this problem before.  So, I made an appointment with Kevin Carr, my former coach and current massage therapist for treatment.  I forgot he had recommended maintenance for my problem and I suddenly realized how similar this recent problem is my prior one.  Kevin Carr has consistently helped with my aches, pains and injuries.  He's helped keep me active. 

Coach Kevin Carr

 

Check out Kevin's website here... http://movement-as-medicine.com/

Sunday I woke up ready for a work out.  I did a modified version of what I would have done with Artemis without problem.  The good news is the chin ups.

Using my bands, I did 2 sets of 4 reps and 1 set of 3.  I think I could have done another but felt some tightness so stopped.  Very very happy with my progress.

WE ARE BETTER AFTER 50 BECAUSE

 

 

 

 

 

There are many reasons we are better after 50.  The most important for me is my increasing ability to lift heavy weights and to feel comfortable and confident in the weight room. 

 

 

After a week or two off from barbell deadlifting (damn you snow), I got back to it today.  I made an attempt at a new PR of 210 and failed but was happy.  Of course, I would have loved to have pulled 210 pounds.  I just didn't have 210 today.

 

The good news and the positive...I got to 205 pretty easily and did 3 reps.  Why did 205, 200, 195, 190 etc feel easy?  I credit deadlifting with KBs.  I haven't been using weight as heavy as my barbell deadlifts.  They are still heavy...up to 175 pounds...but they are different and more difficult.  I was very happy despite not hitting the PR.  It is all a matter of how you view the situation and it was all good. 

 

After foam rolling and warm up, my complete work out consisted of a rotation of

 

Deadlifts

KB Swings

Straight leg sit ups and

Ab roll outs.

 

Then...

235 pound glute bridges followed by KB squats for 3 sets. 

 

I finished with double KB swings and Turkish Get Ups.

 

My intention had been to practice my assisted chin ups.  I bought a one inch band and half inch band to work it at the Y.  I've been doing chin ups on Saturday and they are progressing.  I am getting better.  Chin ups are one of those exercises I never thought I would be able to do.  Now, one a positive note, I believe I will get there.  I believe that someday, sooner rather than later, I will do one without those bands. 

 

Using two similar bands at Iron Body Studios (See the photos below), I was able to do 3 sets of 3, 3, 2. 

 

I know my pictures are terrible.  The plan is to get better at photography but I just don't have the equipment or space to take great pics.  Still I want to share.  Here are the bands so you get the idea.

 

 

Throughout my work out I carried those bands around in this little bag which I am assuming looked ridiculous. 

 

 

 

With great anticipation and a little bit of anxiety, I head over to the area where I intended to set up the bands.  Two guys are using it.  No problem.  I can walk around the track for awhile.  They finish...I head to get the stools so that I can reach the bar and the bands.  Note...I am pretty short.  The stools are being used.  At this point, although disappointed, I decided today is not the day to try chin ups at the Y.  There is always Wednesday.

 

Why are you better after 50?

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Note..."We Are Better fter 50" is available from Amazon.com.