Je Suis Prest

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Sassenach
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Re: The Jezzy Files

Post by Sassenach » Sat Jun 11, 2011 3:48 am

DikTracy61 wrote:Nice progress Jezzy. What's the Abzzz bench?
Perry Reader ab bench, I'll see if I can locate a picture when I'm not posting from my iPod. It's an incline bench with a curved back pad that allows you to extend the abs and then with the attached pulley in your hands crunch forward. It has been invaluable to my back rehab.
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Re: The Jezzy Files

Post by Sassenach » Tue Jun 14, 2011 9:38 pm

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Re: The Jezzy Files

Post by Sassenach » Sat Jul 09, 2011 7:38 pm

Saturday July 2nd

McKenna's

Cleans
doubles up to 60.
I was working in with two other girls, I don't remember the progression.

Reverse Hyper

2 sets of 20

Abzzz bench
20# x 20 x 2 sets

Then, food! Beer! Scrabble!

Monday July 4th (Happy birthday Amurrica)

Snatches
25 x 2
30 x 2
35 x 1
40 x 1
45 x 1
45 x 1
50 x 1

FSQ
35 x 5
40 x 5
40 x 5
45 x 5
50 x 5

Mil Press
35 x 3
35 x 3
35 x 3

Abzz Bench
20# x 25 x 2 sets

Then... empanadas! Beer! Walrusing!

Training is in 2x a week maintenance mode right now until Life gets sorted out.
Kazuya Mishima wrote:they can pry the bacon from my cold dead hand.

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Re: The Jezzy Files

Post by Sassenach » Sun Aug 07, 2011 1:58 am

Swings
16kg 25 x 3 sets
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Re: The Jezzy Files

Post by Sassenach » Sun Sep 04, 2011 3:47 am

Snatch and Clean and jerk work at casa syaigh. Pretty toasted on mead right now. *burp*
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Re: The Jezzy Files

Post by Sassenach » Mon Dec 12, 2011 3:28 am

Preggo's training log.

Now that I no longer feel like sleeping 27 hours a day, some physical activity is in order.

Yesterday: Helped dig out a fire pit. Then there was fire, glorious fire.

Today: 20 min or so walk.
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Re: The Jezzy Files

Post by Sassenach » Wed Dec 21, 2011 7:08 am

Previously on the Jezzy Files:

KB swings in the shed o' doom. 40 or 50. stretching and some light mobility work. Uterine swolertrophy continues apace.
Kazuya Mishima wrote:they can pry the bacon from my cold dead hand.

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Re: The Jezzy Files

Post by Sassenach » Thu May 17, 2012 6:41 pm

I am the walrus. No. Literally.

Waddled down into the basement.

Foam roller for back, hammies, and calves.
Squat holds... Hey, I'm more limber now.
PVC shoulder dislocates, etc.
Leg swings
Hip rotations
Arm circles
Shoulder rolls
Neck rolls

Realize I've locked myself in the basement. Walk up hill into house.
Kazuya Mishima wrote:they can pry the bacon from my cold dead hand.

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Re: The Jezzy Files

Post by Sassenach » Fri May 18, 2012 4:03 pm

Waddled down to basement. With help managed to not lock myself in this time.

Foam rolling, butt, back, shoulders, hammies, calves
Swiss ball preggo hip rolls
Swiss ball back stretch
Swiss ball squat stretch
PVC shoulder dislocates and shoulder rolls
Arm circles
Leg swings
Hip swings
Hip opener leg swing
Various fuckery hanging from bar

Waddled back upstairs. Took shot to solar plexus from baby
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Re: The Jezzy Files

Post by Sassenach » Sat May 19, 2012 6:40 pm

Took the baby to his first weightlifting meet at the APC in Raleigh. The smell of bumper plates and iron is very comforting. Acclimated the future boy child to the sound of crashing weights. There were many rolls of approval, McKenna decided he should be named Pisarenko.

Also learned that the asshole crossfitters must be from the south, as there was much snorting, huffing, and posturing. The northern variety tend to be more docile out of their element.
Sat at the head table and kept time and compiled scores with Wife of Coach. Can't wait to be home with access to the gym again.
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Re: The Jezzy Files

Post by beefheart » Sun May 20, 2012 1:54 pm

When is the little prisoner planning his escape?
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Re: The Jezzy Files

Post by Sassenach » Sun May 20, 2012 11:23 pm

Tentatively June 10th. But he keeps pulling these moves out of Alien and I'm sure he'll bust out of my stomach sooner than that.
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Re: The Jezzy Files

Post by Sassenach » Wed May 23, 2012 2:50 am

Day 2 ... 3 (?) of the packathon.

Boxes are mostly staying where I fill them because at this point I'm not picking anything up. Thank jeebus for the nesting instinct and understanding friends.
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Re: The Jezzy Files

Post by Sassenach » Mon Jun 11, 2012 6:46 pm

Trying to get my big headed child moving:

(kilos)

Snatches from high blocks
20 x 2
20 x 2
20 x 2
25 x 2
25 x 2

Rack Pulls
75 x 10
75 x 10
85 x 10

I've been doing some Swiss ball squat stretches, foam rolling, and hip mobility work everyday along with shoulder presses and TRX rows. I just haven't felt like logging it here.
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Re: The Jezzy Files

Post by Sassenach » Sun Sep 02, 2012 12:09 am

8/30

1 mile hike with Baby McHaggis in the wrap.

9/1

Back Squat (I know!)
bw x 10
bw x 10
15 x 10
35 x 10
35 x 5
35 x 5
35 x 5
35 x 5

Pitiful weight and it felt like lactic acid hell by the last set... welcome back to weightlifting.

Press

15 x 10
25 x 5
25 x 5
25 x 5
25 x 5

Abzz Bench
10 x 10
10 x 10
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Re: The Jezzy Files

Post by syaigh » Sun Sep 02, 2012 3:52 pm

don't worry, it will come back.

Your hips will get stronger when that relaxin finally wears off. It will be noticeable at about 5-6 months pp.
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Re: The Jezzy Files

Post by Sassenach » Sat Sep 08, 2012 9:23 pm

Eventually I'll get a workout in more than once a week.


Hike to the waterfall and back, 1 mi.
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Re: The Jezzy Files

Post by Sassenach » Fri Dec 21, 2012 2:36 am

I have been intermittently "greasing the groove" with air squats, planks, and weighted baby walking.

(kilos)

Squat
15 x 8
25 x 8
35 x 8
45 x 8
55 x 5

Face Pulls
purple band x 15 x 2

Swiss Ball Ab Things
15 x 2

Got through this in less than thirty minutes. Amazing what motivation a fussing baby is. Did gym baby want to play with any of his toys? No. He wanted to play with the rehab equipment.
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Re: The Jezzy Files

Post by syaigh » Fri Dec 21, 2012 2:53 am

Atta girl.

And get that boy a jumper. Builds strong explosive legs and they fuggin' love it.
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Re: The Jezzy Files

Post by Holland Oates » Fri Dec 21, 2012 3:14 am

Jezzy Bell wrote:I have been intermittently "greasing the groove" with air squats, planks, and weighted baby walking.

(kilos)

Squat
15 x 8
25 x 8
35 x 8
45 x 8
55 x 5

Face Pulls
purple band x 15 x 2

Swiss Ball Ab Things
15 x 2

Got through this in less than thirty minutes. Amazing what motivation a fussing baby is. Did gym baby want to play with any of his toys? No. He wanted to play with the rehab equipment.
Hehe

Greasing the groove

Hehe

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Re: The Jezzy Files

Post by Blaidd Drwg » Fri Dec 21, 2012 4:32 am

Teeehhheheeeeeeehhheeee!!!


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Re: The Jezzy Files

Post by Sassenach » Wed Jan 23, 2013 8:10 pm

Previously...

Few sessions of squatting and pressing that didn't get logged here (or anywhere) because, well, I have a 7 month old and shit happens.


Cleans
Dicked around at 35 kilos for a million reps until McKenna told me to stop dicking around at 35 kilos. Holy shit, proprioception, not so much. At some point in recent history I could clean. Singles to 50.

Squat
35 x 5
40 x 5
45 x 5
50 x 5 (McKenna: Did you really just go from 45 to 50 kilos in the squat?)
55 x 5
65 x 3
75 x 2

Superset of ab bench and back raises 2 sets of 10. Note to self, this combo feels good. Back not as achey.
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Re: The Jezzy Files

Post by Sassenach » Wed Jun 04, 2014 9:02 pm

So, 11ish weeks postpartum from C-section number two after not really rehabbing my abs from C-section number 1. My back feels fucked up, my posture is a mess, and I feel mushy. Have checked myself for diastasis recti (thanks to syaigh for the article), no major depth or width. The problem I am having is the muscles below my belly button feel like they've been through a cheese grater and react accordingly.

So. Learning to use my abs again.
http://www.sparkpeople.com/resource/fit ... _p=1691827

Today, step one, 10 reps, three times. This is deceptively hard. Also some babywearing and chasing c section #1 around the playground.

Not sure what else I can add in. Gym isn't an option until we move in September and I can get my Y membership (yay daycare).

Open to suggestions but if any of you recommend Cmass I will fucking cut you.
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Re: The Jezzy Files

Post by Holland Oates » Wed Jun 04, 2014 9:37 pm

What is Cmass?

Here's an article on strengthening the pelvic floor from breaking muscle. I know I know but bear with me. I read a good article on this a few weeks ago and I can't find it so this is all I've got.

http://breakingmuscle.com/womens-fitnes ... en-and-men

Some basic bracing exercises while seated could be a good start too i.e. tightening the abs and pushing out in a full 360 degrees around your body. It was in a deadlift thread last year and Shaf said it was his best practice of 2013 or maybe 2012.

Some yoga style vacuum work may not be a bad idea to make the abs fire but I am just talking out of my ass here. I have been playing with it recently and it seems to warm my upper back which is weird.

BD and Ginny may have good advice too since they both had the male equivalent of a c section.
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Re: The Jezzy Files

Post by syaigh » Wed Jun 04, 2014 11:18 pm

I would definitely wear a support belt of some kind until you are at least 6 months post partum. it is good to have something to support those tummy muscles so they go back where they are supposed to be.

EZ just gave some amazingly insightful lady advice. You an never do enough pelvic floor stuff after more than one kid.

I'll be honest. I know what its like chasing kids. Most of the baby weight is just breastfeeding and diet. You need to repair your posture ASAP cause that shit will make you miserable. Here's what I would do: Keep a 20-35 lb kb in the kitchen. Anytime you get a chance, do one of three exercises. If you can hit one of these per day, you''ll feel a difference in about 2 weeks in your back/shoulder pain.
1. 50-100 kb swings (in whatever sets you can manage)
2. 50-100 pushups off the counter (again, sets as as needed)
3. 50-100 goblet squats to a kitchen chair, focusing on posture, and hips way back. Don't worry about below parallel at this point. You are tall so maybe even putting a phone book or two on the chair would help.
Its simple, it is a good amount of work, and if you set a goal of one per day, it will be easier to knock out.

This and walking is pretty damn good. Some bent over rows wouldn't hurt at all either.
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