<p>Ouch! I hope everyone will get better in no time. Fingers crossed.</p>
<p>I do not know if anyone here followed the Track and Field Worlds, but there were some really interesting and perhaps, controversial moments in Korea, like the upset in the women’s 800 and Bolt’s DQ, and, of course, this:</p>
<p>[Quick</a>, take our picture!](<a href=“Reuters Sports Photos”>Reuters Sports Photos)</p>
<p>;)</p>
<p>I followed them (of course…) and loved Mo Farrah/Lagat in the 5K final. Lovely, gracious men and great competitors.</p>
<p>20
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60</p>
<h2>50</h2>
<p>250 Single Arm Kettlebell Swings</p>
<p>3x3 Front Squats</p>
<p>Wish me luck. </p>
<p>I just printed out the sheet for the Workout 1A in New Rules of Lifting for Abs. Trying to get organized with the weights and equipment I’ll need. I’m going to do the inverted row with my feet elevated on a step and the pushups with my feet in the TRX. Romanian deadlifts with dumbbells, because I don’t feel like taking them apart to load up the weights on the barbell.</p>
<p>^^ Good luck.</p>
<p>Today was looking like a rest day. It has rained for over 24 hours (we hardly recognized it…) and I had to get up at 4 friggin’ 30 AGAIN to be at a race to volunteer at 5:15. My daughter was running the race. I was going to do my own run in the 5K after the 10K that she was running, but the rain changed my mind. It was chilly (well, it’s relative, but we went from 100 to 59 in one day…) and I just couldn’t deal with it today. Late afternoon I was bored and drowsy, so I went over to the neighborhood clubhouse to do 2 miles on the dreadmill just so the pace bunny wouldn’t get ahead of me. Wound up doing 4 miles. Still raining. Ark time?</p>
<p>Dang, CJREAD. You should have warned me 'bout these workouts. Good grief. It’s kind of interesting to go back and start the same program I did eight months ago. </p>
<p>I did the same plank version: Lifting one arm and the opposite leg (birddog style) on front plank and lifting the top leg on the side plank. Both were much easier (as in I could actually do them this time) with eight months of core training under the bridge. That’s the good news.</p>
<p>The bad news is that I got a little greedy on the strength supersets. I did three sets of 12 on each leg of the front-foot elevated squats with two 25 lb DBs. That was ambitious. I did the inverted rows with my feet up on a 10 inch step. I couldn’t do 12 reps. More like 8 reps per set.</p>
<p>I did the romanian deadlifts with two 60 lb DBs. I only managed 12 reps in one set. 8 reps in the other two sets. I did the pushups with my feet in the TRX straps. I did manange 12 good fast pushups, nose down to the mat, in all three sets. That was good. Tough as helll, but good.</p>
<p>At the end, I just collapsed in a puddle of sweat on my mat in the basement. Tough workout.</p>
<p>
60 lb. DBs?!? :eek:</p>
<p>I’ll be happy to play along, but you won’t be seeing me doing those kind of numbers any time soon. That is seriously impressive, can’t wait to hear how your hamstrings are going to feel ;)</p>
<p>Yeah. I have this real back-friendly little setup. Two 9 inch tall folding stools that I found at Marshalls that will support 350 lbs each. I put a dumbell on each one and stand between them so the DBs are at my sides, high enough so that I don’t have to bend completely down to pick them up off the floor. I’ve been doing DB deadlifts picking these up and putting them back down on the stools. For the “Romanian deadlifts”, I just picked them up and did the reps going down to about my knees. It’s really a lot like a trap bar deadlift:</p>
<p>[ShowandGoTraining.com:</a> Trap Bar Deadlift - YouTube](<a href=“ShowandGoTraining.com: Trap Bar Deadlift - YouTube”>ShowandGoTraining.com: Trap Bar Deadlift - YouTube)</p>
<p>[How</a> to Deadlift: Which Variation is Right for You? - Part 3 (Trap Bar Deadlift) | Eric Cressey](<a href=“http://ericcressey.com/how-to-deadlift-which-variation-is-right-for-you-part-3-trap-bar-deadlift]How”>» How to Deadlift: Which Variation is Right for You? – Part 3 (Trap Bar Deadlift))</p>
<p>I think this is a much better ol’ (formerly) fat guy deadlift than using the barbell, where the weight has a tendency to pull you over forwards and put a big shear load on your back if you get sloppy with the technique.</p>
<p>I really feel it in my hamstrings when I’m doing it properly, weight back on my heels, hinging at the hips. I kind of liked the Romanian version today. I did the 12 reps on the third and final set.</p>
<p>I may put the weight plates on the barbell just to try it again after eight months. I didn’t have time to futz around with weights today and I’ve had the two 60 pound DBs configured for deadlifts for a while. That’s also what I was using for 3-point rows last week – but it’s all I can handle. I guess I’m going to have to put something on the barbell to do the overhead squats. I think I used a total of 30 pounds for that the last time. I might bump that up a little. I’ve gotta dig out the notebook from my workouts and see the weights I was using eight months ago.</p>
<p>Gotcha.
I thought you were doing SINGLE LEG Romanian deadlifts with the sixty pounders.
I forgot that most people start with the “A” workout, unlike the reading challenged…
Am curious what weights you will be using for the single leg jobbies.</p>
<p>Lots of backyard labor this weekend! My right arm is very sore from sanding the kitchen door, but I’m glad that this project will be over soon!
Does balancing a large shop vac on a rope while standing on a ladder about two stories above the ground count as weighlifting? This is what DH did today all afternoon long while cleaning the debris out of the gutters on the back of the house. When I asked him if he wanted to join me in the exercise room for a quick session (it was too dark to run outside by the time I finished my sanding project), he smiled and shook his head. So I ran alone. :)</p>
<p>
</p>
<p>I’ve used as much as 50 lbs for that, but I really wasn’t able to do the exercise very well. I dropped back to 40 pounds the last few times I’ve done them. I would say that I get the bear on about half the reps and the bear gets me on about half at that weight. It’s just a darn hard exercise from a balance standpoint… at least for me. For 12 reps per side, I might have to drop back to 35 pounds. We’ll see.</p>
<p>I’ve got a pretty significant imbalance from one leg to the other. Mike Boyle says that’s typical because the dominant arm (right in my case) is paired with the dominant leg on the opposite side of the body. Because you are using opposite arm and leg on the single leg deadlift, you get a really dominant side versus a really not-dominant side.</p>
<p>Back is quite a bit better than on Sunday though I’m not doing anything until Friday when I have a tennis match scheduled. If I have concerns, I’ll cancel it - we might get canceled by the weather anyways. In general, I’m able to do what I usually do - a twinge just reminds me that there is something there but it is a very minor inconvenience. I was able to walk to my office (a couple of flights of stairs with about 25 pounds in my backpack and Adidas bag).</p>
<p>I plan to just do some stretching tonight. I have a big project due on Thursday and won’t be getting a lot of sleep so skipping the workouts is just as well. One thing that I’ve noticed is that calorie demands by the body are way down from where they were when I was working out.</p>
<p>Glad to hear your back is improving. Probably smart to err on the side of giving it a few extra days.</p>
<p>Back stiffness like that is so annoying. It’s more the fear of a twinge that cripples you up. One explanation I read is that the source of the discomfort is muscle spasms that are a protective response to the actual problem. It’s frustrating because it can be the simplest little thing (like tying your shoe) that triggers it.</p>
<p>
That’s still a lot!
ditto</p>
<p>Glad to hear your back is on the mend, BCE!</p>
<p>
I’d rather swing kettle bells, BB 
Great commitment to then go on to run!</p>
<p>Well, I can’t run til my foot heals, so I did some weights today.</p>
<p>Back at it in the gym this morning. Felt so good to be home and able to do my routine. Biked, lifted weights and walked on the dreadmill. Great morning!:)</p>
<p>It has been raining for almost 48 hours. 56 degrees. I’m in a sweatshirt. Strong winds, too.
Hot yoga for 90 minutes and I think I’ll do a few dreadmill miles later this afternoon. The benefits of not working…</p>
<p>Back to the routine again – had a good vacation to the mountains, but while I did plenty of hiking that was about it. Unfortunately, the burr on the shoulder is still causing a lot of problems, so I think that the surgery is coming at me like it or not. (Some people have a chip on the shoulder; I managed to get a bone spur below. Luckily the MRI doesn’t show any damage to any of the rotator cuff…yet.) To top it off, I had a heck of an allergic reaction to the adhesive used in the self-contained iontophoresis patch. Bright red, welts, and white where the actual electrodes and medication were. Looked like the strangest sunburn, and itched like the dickens. A providently timed trip to the derm for a skin check yielded some samples of a heavier-duty steroid once the derm saw the area. I’ve never had a reaction before to adhesive – I hope this isn’t a sign that I can’t use band-aids any longer.</p>
<p>Sheesh. Everybody’s all busted-up this week. Backs, ankles, shoulders, you name it. Gotta get everybody healed up!</p>