Frodocious's Fabulous Female Fitness Frenzy

8/9/11

Mobility drill 2:
Yoga twist x8 es
Bird dog x10 es
Calf stretch x10es
Fire hydrant x10es
Side to side leg swing x 10es
Windmills x8es
Single leg supine bridge x8es
Prone scorpion x8es
Cradle walks x5es
Miniband side step x10es
Deep wideout drops x 10
Foam roller perpendicular
Quadruped thoracic extension rotation x10es
Scapular pushups x10
Dynamic blackburns x10
Reach roll and lift x10 es
Posterior lunge with posterolateral reach x10 es
Wrist rotations x10 each direction


A1: Zercher/weighted vest box squats
1x5 20kg
1x5 30kg
1x5 35kg
1x3 40kg
1x2 45kg
3x5 50kg PB
A2: Pushups 2x5 (1 set normal, 1 set tricep)
Dumbbell shrugs 2x5 15lbs each

B1: Glute bridges on stability ball 3x10
B2: Standing ring rows 3x10

C: Single leg deadlifts - no weight 3x5 each leg

D: Straight arm plank 4x15 seconds

E: Wrist rollers 4x4 5lb

I can feel my hammies seizing up as I type this!

 

I developed my mobility drills by combining exercises from the following excellent dvds:

http://www.inside-out-warm-up.com/

http://magnificentmobility.com/

Eric Cressey and Mike Robertson's stuff is excellent.

http://ericcressey.com/

http://robertsontrainingsystems.com/

 

Thank you! I realise it's not fantastic weight wise but I've always struggled with squats and it's nice to see some improvement. I'm hoping to get a bodyweight zercher next week.

 

Thanks guys! It's a personal pet peeve that my squats just seem to be the lift I really struggle with. Part of it is because of my back issues and then my shoulder issues, and part is that I refuse to compromise and not go as low as I can! The zerchers and front squats do seem to work better for me, but I will play around with back squats again at some point in the future.

I'm currently drafting my new routine for the next few weeks - gradually adding in some more shoulder work and some unilateral leg stuff.

 

Thank you! I enjoy front and zercher squatting more than back squats as they both feel more comfortable and seem to progress more easily - which is a bit of a cop out I know, but at least it means that I can squat. I know people say that as a strength building exercise the back squat is the best, but it's just not an exercise I can really do at the moment. Besides which, I'm not planning on entering any powerlifting competitions at any point in the near future, so I can live without back squats for the time being!

 

Thank you! My current goals are bodyweight+ Zercher box squat (which I will hopefully get next week), then 1.25x bodyweight, a bodyweight front squat and 1.75x bodyweight deadlift. I'm not really setting upper body goals at the moment as I just want to ease my shoulder back into things again - probably one of the first will be a 1 minute pushup support position on the rings and fully horizontal feet raised rows on the rings.

 

Thanks all!

10/9/11

~2.8 km walk/run
Walk 1 min, run 35secs

3 mins 10 secs shadow boxing/kicking and bagwork 1 min rest x 10

Round breakdown:

2 rounds shadow boxing/kicking,
1 round bagwork - relatively light punches, elbows and knees
1 round shadow boxing/kicking
1 round ground and pound/armbar spinouts on a floor bag
x2

Each round was finished with 10secs of either box jumps, squat thrusts, lateral jumps over a parallete, split box jumps or mountain climbers

Shoulders feel quite tired and a little achy after this. Hopefully it's just fatigue not injury!

 

11/9/11

A1: Front squats
1x5 20kg
1x5 25kg
1x5 30kg
1x3 35kg
1x2 40kg
3x3 42.2kg PB
A2: Ring row - 3x5 increased angle

B1: Glute bridges on gym ball 3x10
B2: Pushups 4x5 (2 x normal, 2 x tricep)

C1: Single leg deadlifts - 3x5 each leg unweighted
C2: Wrist pushups 2x10

D1:Wrist roller 4x4, 5lb
D2:Arm supported straight leg lifts 3x8

E: Reverse leg lifts 3x5 12.2lbs

I tried a few back squats with 42.2kg and although the lifting was ok and my back seemed happy, my shoulder still hurts both in the low bar and high bar position.

 

I find that I have to place the bar fairly close to my throat in order to get it comfortably on my shoulders. If I have it too far away, I get a lot more pressure on my wrists and it hurts too much.

 

12/9/11

~2.8 km walk/run
Walk 1 min, run 35secs

followed by

~25m sprints, 1 min rest x 10