Frodocious's Fabulous Female Fitness Frenzy

3/10/11

~2.8 km walk/run
Walk 1 min, run 40secs - still getting some twinges in my right knee so I dropped the sprint session that I normally do following this and just did another lap walking (~2.8 km).

followed by

Mobility Drill 1

 

4/10/11

Mobility drill 2

Strength session
A1: Glute bridges on gym ball 3x10
A2: Alternating dumbell floor press 3x5 each side 20lbx2

B: Deadlift
1x5 20kg
1x5 30kg
1x5 40kg
1x3 50kg
1x2 60kg
2x4 73.2kg
4x1 85kg

C1: Dumbbell chest supported row 2x20lb 3x5
C2: Dumbbell split squat 2x20lb 3x5 es

D: Barbell suitcase deadlift 15kg 3x5 es

E: Straight arm plank 5x35secs

I behaved like a stupid noobie unloading my bar and took the weights off one end without checking the balance point! The bar dropped to the ground and cracked the spinlock collar. Grrrrr! This is going to throw out all my weight calculations with that bar! Grrrr!

 

5/10/11

~2.8 km walk/run
Walk 1 min, run 40secs

Mixed Tabata
20secs/10sec

Skipping x2
10kg Front squat x2
11lb dumbbell swing x2
Chinnies x2
rest 1 min
repeat x4

 

6/10/11

Mobility drill 3.

Followed by:

A1: Zercher/weighted vest box squats
1x5 20kg
1x5 30kg
1x5 40kg
1x3 45kg
1x2 50kg
3x5 55kg PB
A2: Frogstand 2x35seconds

B1: Wrist rollers 4x5 5lb
B2: Reverse leg lifts 3x5 15lb

C1: Glute bridges on stability ball 3x10
C2: Standing ring rows 3x6

D1: Power Cleans
1x3 20kg
1x3 25kg
1x3 30kg
1x3 35kg
1x2 35kg
D2: Wrist/knuckle pushups 2x10

E: Straight arm plank 5x35 seconds

Power cleans made my shoulder ache a little whilst doing them, but it seems fine now. I'll give it a few weeks doing these and if it stays pain free then I'll consider going back to BJJ/Judo.

 

7/10/11

Rest Day

Mobility drill 4

Followed by full body SMR with a foam roller and tennis ball

I think I may need to upgrade to a cricket ball for certain areas!

 

Thank you! I'm quite pleased with my recent squat progress, considering it's an exercise I struggle with. I think moving to 2 sessions a week has helped my progress. I would like to get back to one session a week with a proper back squat but at the moment my shoulder is not co-operating with that (and I'm not sure how my back would deal with it either). So for the time being I'm sticking with zercher and front squats.

 

8/10/11

Turbo trainer cycling:
1 min easy 30 secs harder x 10

Complex:
15kg barbell, 2x11lb dumbbells

Barbell Deadlift
Hang clean
Front squat
Bent over row
Dumbbell reverse lunge
x 8
1 min rest
Repeat x 6

Followed by:

Turbo trainer cycling 15 mins

I love how knackered I feel after a complex session!

 

9/10/11

A1: Front squats
1x5 20kg
1x5 25kg
1x5 30kg
1x3 35kg
1x2 40kg
1x4, 2x3 43.2kg PB
A2: Frogstand 2x40secs

B1: Glute bridges on gym ball 3x10
B2: Ring row 3x7

C1: Single leg deadlifts 3x5 each leg 11lb
C2: Wrist roller 4x5 5lb

D1: Arm supported straight leg lifts 3x5 5lb
D2: Wrist pushups 2x10

E: Reverse leg lifts 3x5 16lbs

F: Feet raised pushups 4x5 (2 x normal, 2 x tricep)

Tried a couple of sets of 3 reps with the back squat at 43.2kg and was pleasantly surprised that my shoulder ache was much less. I had a little bit of referred pain in the bicep afterwards, but much less than last time I tried. I guess the strengthening and mobility work is paying off!

 

Thank you!

If my shoulder keeps improving the way it is, I might replace the zercher squats with back squats after my next deload week, or the week off I have planned for early November.

 

As tempting as it is to get back to full training as quickly as possible, I'd rather take it easy, gradually introduce new exercises and lift lighter weights than risk setting my shoulder off again. I've already missed over a year of MA training with this injury and I really don't want to extend that any longer than is absolutely necessary!

 

10/10/11

~2.8 km walk/run
Walk 1 min, run 45secs

followed by

~2.8 km walk/run
Walk 1 min, run 15secs

followed by

Mobility drill 1

 

I currently run on the road round where I live. At the moment I do a circular route that is approximately 2.8km, so today's run was 2 laps of that route. I'm trying to get motivated enough to go to the local park for my runs, so I can do them on grass rather than the road surface, but haven't managed to do that yet.

I do my sprints in the back garden - the lawn area is about 25-30m and when I get round to doing hills sprints, I'll do them either on our front drive (which is a fairly steep hill) or offroad on the main part of the hill on which we live.

 

11/10/11

Mobility drill 2

Strength session
A1: Glute bridges on gym ball 3x10
A2: Alternating dumbell floor press 3x5 each side 25lbx2

B: Sumo Deadlift
1x5 20kg
1x5 30kg
1x5 40kg
1x3 50kg
1x2 60kg
2x4 73.2kg
4x1 85kg

C1: Dumbbell head supported row 2x25lb 3x5
C2: Dumbbell split squat 2x11lb 3x5 es

D: Barbell suitcase deadlift 20kg 3x5 es

E: Straight arm plank 5x40secs