Frodocious's Fabulous Female Fitness Frenzy

Thanks folks. My back is allowing me to do general exercise. I won't be doing BJJ for the next couple of weeks, at least - it's bending over, twisting and being scrunched up at awkward angles that is likely to make it worse.

23/07/16

Morning Session

1 mile walk

Mobility Drill 1

Standing One-Arm Landmine Press
2x5 10kg
1x3 10kg
1x5 11kg
1x5 13kg
1x12 16kg

Overhead Press
5x3 21kg


Dumbbell Bench Press
2x15lb
5x5

Inverted Ring Row (feet raised)
5x5

Evening Session

Run 4.mins 30 secs/ Walk 2 mins
Run 1 mins/ walk 2 mins

Did 1 mile

Short run to see if my ankle coped. It was a little tight the next day

24/07/16

Morning Session

1 mile walk

Mobility Drill 2

Squat
14kg 1x5
17kg 1x5
19kg 1x3
23kg 1x5
26kg 1x5
30kg 1x5

1 Leg Deadlift
15lb dumbbell
5x5

Barbell Good Morning
10kg 5x5

Barbell Glute Bridge
45kg 5x5

Deadbugs
5x5 - 2 leg version

Suitcase Carries
35lb
3x30 secs

Evening Session

30 mins stationary bike - varied resistance.

If anyone is interested, I am running a modified Wendler 5/3/1 programme at the moment. I'm doing 5/3/1 for the main lift each day, then tweaking the assistance work to deal with my chronic injury issues.

 

I do similar exercises as part of my mobility work and I use my heat pad regularly.

25/07/16

Football Bar Bench Press
1x5 11kg
1x5 13kg
1x3 16kg
1x3 18kg
1x3 21kg
1x7 24kg

Rear Delt Raise
15lb x2
5x5

1 Arm Dumbbell Row
35lb
1x5

Had to cut workout short because of elbow pain


26/07/16

Run 4mins 30 secs/ Walk 2 mins
Run 1 mins/ walk 2 mins

Did 1 mile

 

27/07/16

30 mins stationary bike - varied resistance.

 

It is pretty boring, but I put some music on, which helps a bit!

30/07/16

Morning walk
~1 mile

Evening Run

Ran for 5 mins
then

walk 2 mins, run 1 min to complete ~1.5 miles

then finished off with ~ 0.5 mile walking

31/07/16

Morning Session

~1 mile walk

Mobility Drill 1

Deadlift
1x5 29kg
1x5 37kg
1x3 44kg
1x3 51kg
1x3 59kg
1x3 66kg

Pistols (partials)
5x5

Deadbugs
2 leg version
5x5

Evening Session

30 mins stationary bike
Varying resistances

My back seems to be healing nicely. I'll avoid BJJ for the next couple of weeks though. My elbow is also less painful, so I'll avoid rowing and carries until it no longer hurts.

 

01/08/16

Standing One-Arm Landmine Press
2x5 10kg
1x3 12kg
1x3 14kg
1x3 16kg
1x12 17kg

Overhead Press
5x3 22kg

Short session, trying to let my elbow recover.

 

I am impressed at being renamed Gordon!

I'm running a modified 5/3/1 to allow for my injury issues. At the moment, I'm still using relatively light weights so, in theory, I'm running it as a 4 day a week programme. Day 1 (Saturday morning) is bench day, day 2 (Sunday morning) is deadlift day, day 3 (Monday) is OHP day (but I do them as 1 arm landmine presses) and day 4 (Wednesday) is squat day. I also do a run (or snowboard) on Saturday evening and a cycle on Sunday evening. Tuesday and Thursday are BJJ days (when I'm fit enough to train) or run and cycle days when not doing BJJ. The way I run the programme though is that if I miss a day due to work, social life or injury, I just move that lift to the next available day and reschedule the other lifts accordingly.

So if I miss a Saturday I move benching to Sunday, deadlift to Monday, OHP to Wednesday and Squat to the following Saturday and do that on a cycle. Eventually I get back to benching on the Saturday.

I'm currently tweaking my progamme to use my assistance work to train the other muscles from the lower or upper body schedule. So on deadlift day I do squat assistance work, on bench day I do OHP assistance work, squat day I do dl assistance and OHP day I do bench assistance. I try to get some unilateral work in the assistance programme too.

As the weight gets heavier I will probably have to rethink my plan and maybe drop it to 2 or 3 days a week. As a woman, I also have to plan round time of the month. This currently means taking a few days off training altogether and, because of this rest period, I'm not doing the recovery week.

I did run the programme as a twice weekly version a few years back - doing an upper body lift and a lower body lift at each session.

http://violentzen.com/ has a good spreadsheet that will programme the weight percentages for you.

Have you got the 5/3/1 manual? Beyond 5/3/1 gives a massive number of workout options to let you decide what to do on which days. It has 2, 3 and 4 day a week programme and I think I heard he's working on a new book at the moment.

Hope this make sense and helps!

Love Gordon. :hat:

 

I will probably need to ramp down my training when I get back to BJJ and when my weights get bigger but, for the time being, I'm coping with the programme. I am tweaking it a bit because the high rep curls and tricep work set off an elbow issue (which probably wasn't helped by armbar work). You may find you need to reduce some of the high rep assistance work too.

The book is worth buying for the large number of variations of the programme it includes. Also I do think that if you are using Jim's programme, you at least owe him the courtesy of paying for the ebook - it's not that expensive

02/08/16

Interval Run

I'm trying to increase my speed a bit so I stupidly thought that I'd do 0.25 mile intervals (and didn't warm up). Managed 1 full one then half a one and finally a 0.1 mile one. I will warm up properly next time and reduce the distance.

 

My back seems to be well on the mend now, but I'm going to give it another couple of weeks before I head back to BJJ - this is nothing to do with wanting to watch as much of the Olympics as is humanly possible (honest Gov)

06/08/16

Morning Session

~ 1 mile walk

Mobility Drill 1

Squat
14kg 1x5
18kg 1x5
21kg 1x3
25kg 1x3
28kg 1x3
32kg 1x3

1 Leg Deadlift
20lb dumbbell
5x5

Barbell Good Morning
15kg 5x5

Barbell Glute Bridge
45kg 5x5

Deadbugs
5x5 - 2 leg version


07/08/16

Morning Session

~ 1 mile walk

Mobility Drill 2

Football Bar Bench Press
1x5 11kg
1x5 13kg
1x3 16kg
1x5 20kg
1x3 22kg
1x3 25kg

Dumbbell Overhead Press
2x20lb
5x5
Alternating pronated and neutral grip

Rear Delt Raise
20lb x2
5x5

Elbow is still painful, so no pulling moves at the moment.

Didn't do any evening sessions this weekend because the Olympics distracted me. Anyway, watching sport counts as exercise, doesn't it?! :Angel:

 

08/08/16

Lunchtime walk
~1 mile

Evening Session

Deadlift
1x5 29kg
1x5 37kg
1x3 44kg
1x5 55kg
1x3 62kg
1x2 70kg
Switched to mixed grip for the last 2 sets

Pistols (partials)
5x5

Deadbugs
2 leg version
5x5

Elbow is still grumbly.

 

09/08/16

Lunchtime walk
~1 mile

Evening Session

Interval Run

2 x 0.25 mile easy warm up.
5 x 0.1 mile faster. Aiming for and 8 minute mile pace.

 

10/08/16

Lunchtime Walk
~1.2 miles

Evening Session

Standing One-Arm Landmine Press
2x5 10kg
1x3 12kg
1x5 15kg
1x3 16kg
1x11 18kg

Dumbbell Bench Press
5x3 2x20lb

Short session, trying to let my elbow recover.

 

I have a horrible feeling that at least some of my elbow issue is due to RSI from using a mouse in work and a poorly designed desk set up.