Snowy Saturday Thoughts…

I have moment to breathe in between groups so I thought I blab on the blog for a bit.

Weatherman was calling for ½” of snow last night; apparently we might get 6”.  Doug Hill is the best!

Yesterday, I had an athlete ask me how to do a “con-vegetable” deadlift.  

Planned training session for today:

Close stance squat up to a moderately heavy triple

Some kind of uni-lateral lb exercise 3x6/leg

Pullups 50 reps

Paloff Presses 3x10/side

He said “co-vegetable” deadlift HA…

Chris

I saw a couple shirts for sale that I want to get for Ryan. One says "Leggo My Preggo" and the other has branded across the chest "The Impregnator."

I've been eating like a champ lately, simply starving... feels like when you're training really hard and your body is always trying to recover - THAT kind of hunger. Thankfully, I'm LOVING the Precision Nutrition plan, freaking delicious recipes.

I got to train at about 10:15a this morning which is usually when my body feels it's best, but today I was kind of tired physically. So, it was a pretty pathetic effort on my part. Here's what I did:

 

Stationary Bike 15 slow minutes

A1 Pushup w/Rotation on Incline 2x12

A2 Lunge Matrix 2x3x5 positions

A3 Inverted Row 2x10

A4 Banded Standing Abs 2x15

A5 SL Deadlift w/Twist and Lateral Reach 2x10/leg

 

B1 SL DB RDL 1x8/leg @ 25lbs

B2 Jump Shrug/High Pull 1x6

B3 Wave Squat 1x15

B4 DB Shrug 1x20

 

C1 SL Decline Squat 3x10/leg

C2 Hammer Row 3x8

C3 Plate Front Raise 3x10

C4 Band Goodmorning 3x15

 

Foam Roller on glutes and upper back.

 

The most frustrating thing about trying to train at a decent intensity while pregnant is that I never know how I'm going to feel from one hour to the next. Plus, there are a bunch of restricted movements that become restricted at differing points in the pregnancy. I've been lucky I've been feeling so good lately because I have been able to get some pretty good training in. With all the biking I've been doing I think my first competition after the baby will be some sort of a bike race. Then take about 12-16 weeks for a powerlifting meet. I can't wait and I'm only at the halfway point!

 

Flying (thankfully) up to Boston tomorrow morning with bball. Sadly, we're still looking for conference win #2. Hopefully we'll find it in bean town.

 

Sarah

Mondays Bench:

Shoulder and upper-back warm-up
-Banded y's, cuban rotations, pullaparts, shrugs
-Ext and int rotations with tubing, scapular wall slides

Bench- Few doubles at 365
DB Floor Press with the 100 somethings.
T-Bar Row with a couple small children on either side.
Plank Rolls until I got dizzy.
Sleeper stretch, side-lying cross-body stretch, corner slides, and blackburns so my shoulder girdle would love me again.

Wednesdays Dead:
Bulldog hip mobility, pulsing hip-flexor mobilization, cossack squats, spiderman to glute stretch, and some 3-way ankle mobility.  Oh, and some foam rolling.

Close Stance Deads- Few singles at 510
SS Bar Box Squat- 390 or something (not sure how much the bar weighs) for a few triples.
Sumo Stance RDL's-405 3x6
Stumbled out to carx1

Fridays Bench;

All that other warm-up stuff I said earlier.

Close Grip Bench: Singles at 375; some may have called the lift "explosive."
Close Grip 3-Board: I don't remember how much, all I remember is one-upping Gabe.
Hammer Row:  I don't remember how much, all I remember is getting one-upped by Gabe.
Some chin-ups and DB raises to finish-off the pump-a-thon.

The stretches and mobility work I did on Monday.

Then I watched Gabe chug wheat flour, chocolate milk, and four raw eggs! 

DEEElicious,

Chris

Oh, and Happy Birthday Paigey!

I've been eating via the Precision Nutrition method for several weeks now in preparation for our launch of the service. So, everything I'm consuming is compliant with PN. Something else to keep in mind, I'm trying to gain weight, so that should explain the more massive than usual quantities:

6:30am - 5 egg whites, 1 whole egg, .25c cottage cheese (4%), .25c greek yogurt (0%), 1c berries, pear, green tea. This makes an unbelievable omlette from the Gourmet Nutrition cookbook, it's kind of like a crepe. The pear is eaten separately.

8:15am - during workout drink: 1 scoop EAS vanilla whey mixed with 3 scoops Gatorade powder

9:30am - post workout recovery shake: 2tbsp dry oats, 1 scoop EAS chocolate whey, 1tbsp peanut butter, 1/2c cottage cheese (2%), 1/2c skim milk, 32g chocolate chips, 1c ice, splenda. All blended.

12:30pm - chicken breast, steamed spinach, 1/4c sharp cheddar cheese, 1tbsp olive oil, salt, green tea, 6oz mango

3:30pm - same as 12:30pm meal

5:30pm - snack before game tonight: 1c Greek yogurt, 1c berries, 1/4c light coconut milk, splenda. All blended.

9:00pm - after game snack: probably will be 1c Hood Calorie Countdown chocolate milk, 1tbsp peanut butter, ice, splenda. All blended... but who knows I might have chicken again or not eat anything.

Training this morning was not planned. Technically it was an off day but i felt good and wanted to do something:

30 min bike @ easy pace

100 glute-ham raises (broken into 10 sets of 10 reps)

In between sets I did lateral raises 3x8, seated banded hip abduction 3x15, standing banded hip adduction 3x10, and X-Band walks 1x10

- S.

"Never take life seriously. Nobody gets out alive anyway."

 

Anyone who knows us knows there are only two of us running the show at SAPT. After a slammed summer, getting overworked at Mason, and starting a family I think we are finally out of the woods and Chris and I can both get back to posting about our training.

I'm going to focus on the training during the pregnancy and some of the limits I will face as the weight continues to creep on. Chris will be updating the day-to-day SAPT goings-on and include his training.

S.