TRAINING LOG: Adriane

Monday
Morning rehab with Joe.

Returned in the afternoon for my workout:
Ten station circuit 30 seconds on, 50 seconds rest with 3 minutes between sets.
Overhead squat
KB swings
Trap bar deadlift
Pull ups
Reverse hyper
Thick rope overhead pull
Dbell twists on swiss ball
Feet elevated push ups
Plank
hmm... one more station but I can't remember.

Went three times through and I am really sore today.

My understanding is that it's myofascial release/yoga-esque/deep tissue massage stuff (good), but with the goofy holistic shenanigan energy field healing stuff (lolwtf) thrown on top.

So if you're already getting the former, if it was me, I'd probably pass on the latter. 

Schedule posted...

Oopsie. Been busy...

Not too busy to train! This is week three of my new program. Focusing on time under tension and strengthening the core.

Med ball warmup:
16lb. med ball
3 x (10 x 10) R and L deliveries
3 x (10 x 10) Split squat R
3 x (10 x 10) Split squat L

A1. Incline 5 x 5 with three second eccentric and slight pause on the chest
105-115-125-135-145

A2. Eccentric chins 5 x 3 with four to six second eccentric
BW

B1. PBR (prone incline row with ext. rotation) 4 x 10
B2. Trap 3 lift 4 x (10 x 10)

C1. Knee up rotation 4 x (10 x 10)
C2. Hanging subscap holds 4 x 30sec.

Bi-acromial, silly pants! If you're not gettin' dirty and germy in the weight room I don't think you are doing it right.

A. Snatch grip elevated dead lift 6 x 4 (standing on 6" box)
155-185-205-225-245-265

B1.Bondarchuk lunges 4 x (6 x 6)
B2. Swissball hamstring pull in 4 x (10-12)

Had to cut it short, was late for my second rolfing session. Still interesting. We'll see how I feel the next couple of days.

Monday
Med ball drills (shot put stuff)

A. Incline bench 5-4-3-3-2
worked up to 180 for a double... only got it for a single

B1. Chain flat bench 6 x 3
bar=45lbs. chains 20lbs. each (2 sets for total 80lbs. of chain)

B2. Rolling thunder pullups 6 x 3

Shoulder prehab stuff

Tuesday
shot put workout:
5 x soft toss 10lb.
8x stand throw 10lb.
6 x stand throw 4k
6 x double hop drill 10lb.
4 x hip pop drill 10lb.
8 x full 10lb.
8 x full 4K

Clean workout with Mongo. Worked up to 185 from blocks and was pretty happy with the new technique. It will be interesting to see how my numbers go
up when I pull from the floor. I have always had a better clean from the floor than a hang position. With all the warmups I had at least 10 sets of 2...
I felt pretty zonked after the clean workout so when I moved on to my front squats the nervous system just didn't fire. 185lbs. felt like a kazillion.

Wednesday
Massage
Few hours later I went back to the gym and performed my dynamic warmup and stretch. I worked on drills and lateral movements. It's now Friday as I
write this and my tush is still sore.

Thursday
A. Chain flat bench 6 x 3
Used the 60lb. chains this time with a 50lb. thick bar
95(plus 120lbs. chain)-100-105-110-115-120-125
Hmm... pretty happy with 245 at the top for a set of three.

B1. Seated rows
B2. Rolling Thunder pull ups
C1. Lat lift
C2. Axle skullcrusher

Friday
3 x soft toss 10lb.
6 x stand throw
3 x stand throw with reverse
3 x hip pop drill
4 x double hop drill
6 x full 10lb. *best somewhere around 14.50m
6 x full 4K *best around 16m

Snatch day! (That's right. I said it.)
Warmup
1 High Pull/2 Power Snatch (from blocks) worked up to 135lbs.
1 High Pull/1 Power Snatch (from blocks) worked up to 150lbs. Had some decent pulls at 150 but could not finish the catch. I was a little frustrated-I can
totally relate my finish in the snatch to my release in the shot. Occasionally last season I would remember the feeling of acceleration through the finish of
the throw but for most of the season I felt like I was floating through release. Just like in my shot I have to suck it up and retrain my technique in my lifts.
I have found that I just watch the bar pass in front of my face and then Blaaaaaaah. No finish, no snap.

Mission: finish the lift, finish the throw.

HellsBelle wrote: and spent the rest of the time napping on the beach. It was rough.

my wife and I did this for 9 days in Jamaica for our honeymoon.

Plus I gained about 15lbs from all the food I ate. It was glorious.

 

Congrats!!! From the photos, it looks like the wedding was beautiful and glad you had a great honeymoon as well.

Saturday

A1. Strict bench  5 - 3 - 1 - 5 - 3 - 1

Nice Bench PR, Adriane!  ^5!!!

I have been pretty quiet on my training log... a lot has happened since my last post.

I continued my training for the shot put and the 2012 Olympic Trials and had a few ups and downs on my quest.  I was experiencing a lot of back and hip pain and when I finally got an MRI and Xrays that revealed I have a Pars Defect in my L4.  Basically I have a stress fracture that could have occurred in my years of training or I could have been born with it.  Ambiguous, huh?  The inflammation is the actual cause of the pain.  Surprisingly, I had a lot of success with my physical therapy and cortisone shot.  I managed to improve my seasonal best to 17.40m (57-1) and qualified for the finals in the Olympic Trials.  Unfortunately, I did not perform well on the day and missed the Olympic Team.  Not all is lost… I was thrilled to return to my heavy events. 

After the Trials I felt a shift in training.  The Olympic lifting staff at the gym helped me out quite a bit for my training and convinced me to go for a meet.  I decided to open up at a small meet in Savannah, GA on November 17.  It’s November 20 and I am pleased to share my numbers.  I hit five out of six lifts with a best of 65kg in the snatch and 82kg in the clean.  It was so different than expected.  Switching to a hook grip and no straps and actually performing a clean and jerk was tough.  Shoulder flexibility must be improved if I am going to get back over 100kg in the clean and jerk.

So now I am going to get back into training for the games.  I have not been able to back squat in my workouts but I am slowly going to start working them in now.  Joe and I went out to throw on Sunday and I am still sore, even with light weights…  Headed to Orlando in January for the women’s East/West Challenge.

Yesterday Joe and I had a little help from Tucker putting the new uprights for the sheaf and wob towers and they are still standing today!  Woo hoo!  It was a little dark when the towers were functional so Joe and I had a couple blind sheaf tosses before packing up shop. The bar goes up to 28'9" so we have high hopes (har har).

Thanks for checking in, Bill!  Unfortunately, the sheaf is not flying as high as I would hope but it is getting better!