This morning we did a press workout of

Press 5,5,5
Push Press 3,3,3,3
Push Jerk 1,1,1,1,1

a modified work out of what was rx'd on 090206

Press: I did comfortably with 60kg

Push Press: Did with 70kg, a little bit harder.

Push Jerk: Did not even attempt. This is my first workout since Sunday and though my arms are good they did get quite tender. Did not want to push it.

No work out this morning, giving my arms a rest. During the day yesterday they started to ache a little. They are good now and i will be back at it tomorrow.

I have full range of moment and full use of my arms they are just ache, must be some repairing going on. I am guessing they are under a lot of tension holding the bar across my back and when it released forced my arms to extend. I will have a look at Google and see what it can tell me.

What does DNF stand for? Did Not Find? Do Not Forget? Do Not Forward? Defence Nuclear Facilities? No, it doesn't mean any of these. What is does stand for is Did Not Finish, or in plain English, I am a big girls blouse. (you can see my new passport photo right of screen)

Yesterday we did our totals. I was quite psyched about doing the lifts after my performance on Wednesday night. Though I did not really feel that strong I was well rested and ready to go.

Squats: My warm up lifts went quite well. Feeling quite confident. My first lift was 182.5kg, I just wanted to beat my last CFT squat even if it was by 2.5kg. Unfortunately I failed my first lift, watching the video I appear to have trouble balancing the bar and the left side traveled forward. My Second lift was much better and successful. On the third lift I set the bar to 190kg. I really did think I had it in me. It was a hot day and I had chalked but remember the bar being a little sweaty. It really felt good bringing the bar out of the rack. But when I started the lift I just kept going down. My feelings at the time was that I had it but just let the bar slip. Looking at the video tells a slightly different story. It actually looks like my body new it was to heavy and just let it go. Who is to say? But either way I did beat my last lift but also paid a price.

The same as when I had to dump a 150kg squat the was a lot of pain in my fore arms, but this time it was in both. It was just as intense and honestly it felt just as bad as when I have broken an arm. The pain went a way with time but affected my lifts for the rest of the day as I could not grip the bar.

Press: As I said before my ability to grip had been greatly reduced. When pressing I find it helpful to feel like I am punching the bar up wards, with my diminished grip I found this impossible to imagine. I successful lifted 75kg, 10 more than my last total but not as much as I have lifted recently. I was very disappointed .

Deadlift: I was running behind the group when we got to deadlifts. I can blame my bad performance on a lot of things, lack of warm up, my inability to grip but in the end I just don't think I have the heart for it. I successfully lifted my planed warm up set of 150kg but when I got to my first work set of 162.5kg the bar did not even move.

So I did not complete a official lift for the CFT. But if you include my warm up deadlift my total for the day was 407.5kg. 2.5kg better than my last try which is something I guess.

Other news from the gym was very positive. My girlfriend lifted less than last time, I put this down to her getting used to the lower bar squat position, but she did end 10kg to her dead lift. Doug squatted 5kg less but he add 10kg to his press he also added 10kg to his Deadlift to make it 200kg. Doug is the first person to deadlift 200kg and the first person to have a total of over 1000 pounds.

One other girl added 30kg to previous total. So in all it was a successful day in the gym for everyone but me. There is always next time.

This morning I did something stupid, more on that later.

Last nights 3x5 went well. I actually deviated off the schedules and did some heavy sets of 3 and some singles. This weekend we are doing out totals again so I wanted to work out some niggles plus work out what my first attempt weight should be. We have been a little bit relaxed on rules with the CFT but this weekend we will be sticking to the guidelines as written by Rippetoe. One of the things that we have been relaxed on is multiple attempts and depth on the squat so i am hoping i beat my last total squat at 180kg.

Squats: I worked all the way up from 80kg to 140kg in sets of 3 really working on the bounce. I then went up in 10kg increments of singles finishing at 170kg. I was very happy with my final lift and according to my partner easily broke parallel.

Press: Took a similar approach as with the squats. Best lift was 75kg. I tried 80kg but no luck. I believe my last total was 65kg so this is a great improvement. I have lifted 80kg before and I am hoping to get that out on Sunday.

Deadlift: By this time I was pretty stuffed. The over all workout took 2 hours and by the time we got to Deadlift I had nothing left. My girl friend hit her new PR with a lift of 120kg. I struggled with a single at 150kg. She is catching up fast :0 I hit 160kg last time and even if I hit 165kg on Sunday i will be happy.

Now for this morning, I was doing some work on my Clean and Jerk which consisted of rack pulls, hang pulls, that kind of thing. When working on just the push jerk is when I did something really stupid, I hit my self in the jaw with the bar. I was concentrating so much on what my legs were doing i drove the bar straight up into the jaw. I managed to bite my tongue and chip a tooth. Definitely not one of my brightest moves. To add salt to the wound, later when encouraging another girl in the gym to use her legs more in the jerk I smashed my head on the open garage door. yep, it was just one of those days.

Now to prove that I am not the only idiot I have included this video. I was origanaly looking for a video of some one doing the same stupid thing as me but apparently no one else is that silly. If any body finds one please post it in the notes.

Did the follow workout in 17:35

For time:
60kg Squat clean, 10 reps
50 GHD Sit-ups
60kg Squat clean, 8 reps
40 GHD Sit-ups
60kg Squat clean, 6 reps
30 GHD Sit-ups
60kg Squat clean, 4 reps
20 GHD Sit-ups
60kg Squat clean, 2 reps
10 GHD Sit-ups

I still cant catch the bar in the squat position so I just did a powerclean followed by a front squat. This something that I need to work on and i think going heavy will help. Had a little trouble with the sit ups but I struggled through.

My forearms are the part of my body that felt it the most. I think this is due to not racking the bar correctly in the front squat and carrying the load like I was about to do a thruster.

I will try to get into the gym on Thursday mornings to work on my clean and snatch. Doug did Isabel while I was a way. I really do not think I am up to the Rx'd weight.

I just come a cross the following artivcle. I am currently on statins to help regulate my blood presure so I am very interested in any new information I can find.

article

Back at the 3x5. CFT was scheduled for todays session but I have been away for two weeks so I will attempt it next weekend. I am thinking of dropping the bench press and powercleans and just sticking with the back squat, press and deadlift for my regular 3x5 workout.

Took it easy due to the break.

Squat: Target weight was 140kg. Had trouble competing due to falling forward. hopefully back at 150kg on Wednesday.

Bench press: Target weight was 90kg. No real problem at all could have gone heavier. Doug showed off with a quick and convincing single work set of 110kg

Deadlift: Target 140kg. I managed to complete the set in what would have been 5min. My work set really turned into 5 x 1. Is there a limit to the time a set is completed in? getting ready for next Sunday Doug attempted 160kg (my last 1RM) and managed to punch out three in quick succession, I really think that he will be break the 200kg in the CFT.