Karate class was good on Saturday. We had a different instructor this time, who did a great job of explaining what each block, punch etc. would be used for in actual combat, as she is a black belt who has been in lots of tournaments. I always like hearing the practical application of things. We also started putting together some kick-punch-block combinations, which was pretty cool. I was very glad we didn't do as many push-ups as usual, because I had implemented the 5-set heavy lift combination on bench press the day before and was a little sore as a result. At least my shoulder was still behaving after all that.
The week before, the other instructor had us doing wind sprints, which I hadn't done since I was on the volleyball team in high school. I was able to run faster than I thought I could, so I was happy about that.
*Japanese for one-two-three-four
Monday, October 29, 2007
Friday, October 26, 2007
Some thoughts on form
When you are lifting to potentially compete, form is important, as the proper execution of lifts is the difference between having your lift count towards competition or not. Power lifting is more of an explosive movement, the idea being that when you are lifting that much weight, you want to get it moving quickly or you will waste energy. So without further ado - here are some notes on proper power lifting form.
Bench press - Power lifters actually arch their backs, putting their shoulder blades against the bench, to engage the lats (back) muscles. They also go up on their toes to engage the quadriceps (leg) muscles. When you arch your back, you'll have less distance to go when bringing the bar down. In power lifting competition, you have to have the bar touch your chest right at the sternum for the lift to count. Note that if you have the bar touch above the sternum, you will use too much of your shoulder muscles, and could end up with a nice little rotator cuff injury like the one I'm dealing with esp. if you are lifting heavy. NOTE: the first time you try the five sets, you might want to go down in weight 20 pounds or so from your maximum, if you have been building up or pyramiding on your sets previously. Also note that when doing the 5 sets, you will rest 2 - 3 minutes between each set.
Squat - Load up the bar on the rack (low enough that you have to crouch a bit to get under), step up under it with a wide (slightly more than shoulder width) stance and position yourself under the bar. Take all the time you need doing this, because once you lift the weight you will want to step back quickly and get into the squat. Make sure your back is arched and bend at the knees, balancing over the middle of your foot or even slightly toward your heels. Engage your core muscles by sucking in your gut. Stop when your thighs are slightly below parallel to the floor (that is a power lifting requirement). Drive up through your heels on the way back.
Dead lift - For powerlifting form, you will load the bar on the floor and lift it from there. Make sure you are standing close to the bar, bend at the knees, and grip the bar at shoulder width. I use an over/under grip so that one hand is gripping the bar palm up and the other is palm down - I simply change up the hands for each set. When ready, lift the bar, arching your back slightly to engage the deltoids, sucking in your gut to engage the core, straightening your arms and bringing the weight up to your hips. When you have completed this movement, bend over and clank the weight on the floor before moving on to the next repetition. Deadlifting is a great workout because you use so many major muscle groups to pull it off.
Flexibility is very important for each of these lifts, and it's easy to lose flexibility as you gain strength. Stretching prior to lifting, as well as between sets and post-workout, is key.
Bench press - Power lifters actually arch their backs, putting their shoulder blades against the bench, to engage the lats (back) muscles. They also go up on their toes to engage the quadriceps (leg) muscles. When you arch your back, you'll have less distance to go when bringing the bar down. In power lifting competition, you have to have the bar touch your chest right at the sternum for the lift to count. Note that if you have the bar touch above the sternum, you will use too much of your shoulder muscles, and could end up with a nice little rotator cuff injury like the one I'm dealing with esp. if you are lifting heavy. NOTE: the first time you try the five sets, you might want to go down in weight 20 pounds or so from your maximum, if you have been building up or pyramiding on your sets previously. Also note that when doing the 5 sets, you will rest 2 - 3 minutes between each set.
Squat - Load up the bar on the rack (low enough that you have to crouch a bit to get under), step up under it with a wide (slightly more than shoulder width) stance and position yourself under the bar. Take all the time you need doing this, because once you lift the weight you will want to step back quickly and get into the squat. Make sure your back is arched and bend at the knees, balancing over the middle of your foot or even slightly toward your heels. Engage your core muscles by sucking in your gut. Stop when your thighs are slightly below parallel to the floor (that is a power lifting requirement). Drive up through your heels on the way back.
Dead lift - For powerlifting form, you will load the bar on the floor and lift it from there. Make sure you are standing close to the bar, bend at the knees, and grip the bar at shoulder width. I use an over/under grip so that one hand is gripping the bar palm up and the other is palm down - I simply change up the hands for each set. When ready, lift the bar, arching your back slightly to engage the deltoids, sucking in your gut to engage the core, straightening your arms and bringing the weight up to your hips. When you have completed this movement, bend over and clank the weight on the floor before moving on to the next repetition. Deadlifting is a great workout because you use so many major muscle groups to pull it off.
Flexibility is very important for each of these lifts, and it's easy to lose flexibility as you gain strength. Stretching prior to lifting, as well as between sets and post-workout, is key.
Tuesday, October 23, 2007
Just rolling along
Last week was fairly uneventful from a workout standpoint. I am staying at the same levels for bench and dead lift while my shoulder continues to heal. My PT originally said it would take 2 weeks but as he realized that a couple of muscles in my rotator cuff were also affected, he adjusted the timeline. It is now looking like I will be done with treatment in early November.
I am continuing to experiment with the reduction in processed carbs. I don't like the taste of the sugar-free syrups in my latte (and who knows what carcinogens are in those anyway) so have switched to using honey as a sweetener instead. Cory was right that the change would help me drop fat faster, and I'm simultaneously glad that he found a solution and annoyed that he was right...again.
For those who have asked, here is a typical workout program in brief:
Leg day:
*Squats - warmup set of 6-8 reps at 1/2 max weight; then 5 sets of 5 reps each at max weight. When all 5 sets can be done with good form and without excessive fatigue, move up 5 - 10 pounds the following week.
Leg press - optional. I just like to do it and amaze people when they see me lifting all those plates! 3 sets of 4, moving up in weight as you go
Leg extension - using the weight machine to get the hamstrings (back of legs) to balance the quadriceps, which you are working with the squats and presses. 3 sets of 10 - 12, increasing weight each set.
Lunges - either weighted lunges on the Smith machine (barbell on a pulley system) or with walking lunges with dumbbell weights. 2 sets of 10 - 12
Calf raises - 3 sets of 10 - 12, increasing weight each set. Optional unless you have skinny calves. :-)
Back day:
*Dead lift - warmup set of 6 - 8 reps at 1/2 max weight; then 5 sets of 3 reps each at max weight. As with squats, move up when all 5 sets are done well and relatively easily.
Gravitron chin-ups - if you can do chin-ups with all your body weight, good for you. I can't, so I use the gravitron machine which offsets part of my weight. Go for 2 sets of 8.
One-arm seated pulley rows - optional, 2 sets of 10 - 12
Bicep curls with barbell - 3 sets of 10 - 12
Chest day:
*Bench press - warmup set with 1/2 max weight; then 5 sets of 3 reps each at max weight. You know the drill.
Incline press or incline fly - 3 sets of 8 - 10
Lat raises - 3 sets of 8 - 10
Gravitron dips - use the gravitron machine to offset some of your body weight and do dips. Make those tricepts burn!! 3 sets of 10-12.
Tricep extension with pulley -- 3 sets of 10-12.
*On each day's workout, you start with the power lift (the one you would do in competition) for that body part. You start with that lift at the beginning of the workout when you are rested, and then all subsequent exercises are building the supporting musculature to help you increase strength.
**Also note that I do a few ab / core exercises on each of these days. Usually some crunches (either on the floor or on a balance ball), some planks and stuff like that.
I will try to post some notes about correct form soon...it will help me to remember and will hopefully prevent any of you from getting hurt.
I am continuing to experiment with the reduction in processed carbs. I don't like the taste of the sugar-free syrups in my latte (and who knows what carcinogens are in those anyway) so have switched to using honey as a sweetener instead. Cory was right that the change would help me drop fat faster, and I'm simultaneously glad that he found a solution and annoyed that he was right...again.
For those who have asked, here is a typical workout program in brief:
Leg day:
*Squats - warmup set of 6-8 reps at 1/2 max weight; then 5 sets of 5 reps each at max weight. When all 5 sets can be done with good form and without excessive fatigue, move up 5 - 10 pounds the following week.
Leg press - optional. I just like to do it and amaze people when they see me lifting all those plates! 3 sets of 4, moving up in weight as you go
Leg extension - using the weight machine to get the hamstrings (back of legs) to balance the quadriceps, which you are working with the squats and presses. 3 sets of 10 - 12, increasing weight each set.
Lunges - either weighted lunges on the Smith machine (barbell on a pulley system) or with walking lunges with dumbbell weights. 2 sets of 10 - 12
Calf raises - 3 sets of 10 - 12, increasing weight each set. Optional unless you have skinny calves. :-)
Back day:
*Dead lift - warmup set of 6 - 8 reps at 1/2 max weight; then 5 sets of 3 reps each at max weight. As with squats, move up when all 5 sets are done well and relatively easily.
Gravitron chin-ups - if you can do chin-ups with all your body weight, good for you. I can't, so I use the gravitron machine which offsets part of my weight. Go for 2 sets of 8.
One-arm seated pulley rows - optional, 2 sets of 10 - 12
Bicep curls with barbell - 3 sets of 10 - 12
Chest day:
*Bench press - warmup set with 1/2 max weight; then 5 sets of 3 reps each at max weight. You know the drill.
Incline press or incline fly - 3 sets of 8 - 10
Lat raises - 3 sets of 8 - 10
Gravitron dips - use the gravitron machine to offset some of your body weight and do dips. Make those tricepts burn!! 3 sets of 10-12.
Tricep extension with pulley -- 3 sets of 10-12.
*On each day's workout, you start with the power lift (the one you would do in competition) for that body part. You start with that lift at the beginning of the workout when you are rested, and then all subsequent exercises are building the supporting musculature to help you increase strength.
**Also note that I do a few ab / core exercises on each of these days. Usually some crunches (either on the floor or on a balance ball), some planks and stuff like that.
I will try to post some notes about correct form soon...it will help me to remember and will hopefully prevent any of you from getting hurt.
Monday, October 15, 2007
Badassitude
Last week when I did some recording for my Nancy (my voice coach)'s compilation CD, she said, "You know, I think this power lifting is contributing to your blues singing. They are both badass things to do." This then prompted me to coin the term 'badassitude.'
Adding to my repertoire of badass activities, I started karate class on Saturday. Vincent has been in a kids' karate class since the summer, and Heinz and I promised him that we would join the white belt class when he was ready to move up. Last week, the sensei pronounced him ready, so Saturday morning all three of us suited up in our gis and joined the class.
My past workouts served me well. I didn't get winded during the insane number of jumping jacks (Heinz and Vincent did) and I made it through all 80 pushups. That's easily more pushups than I have done in the last 3 months. And that was just the warmup! Karate is definitely going to round out my cardio work.
Later that afternoon I had to go do my back workout, as I had skipped it earlier in the week to allow more recovery time from physical therapy. It's sad when the treatment is worse than the injury! The combination of all those pushups + dead lifts + chin-ups + lat raises + one-arm pulley rows = a bit of soreness on Sunday. Not bad though, especially considering that Heinz said he was sore all over, especially in the abs. He hasn't been doing cruches and core exercises like I do after my power lifting. Being married to Mr. Super Metabolism all this time, I never thought I'd see the day when I would be in better shape than him. Now that I have seen it, I must say that I don't mind...and fortunately, neither does he.
Adding to my repertoire of badass activities, I started karate class on Saturday. Vincent has been in a kids' karate class since the summer, and Heinz and I promised him that we would join the white belt class when he was ready to move up. Last week, the sensei pronounced him ready, so Saturday morning all three of us suited up in our gis and joined the class.
My past workouts served me well. I didn't get winded during the insane number of jumping jacks (Heinz and Vincent did) and I made it through all 80 pushups. That's easily more pushups than I have done in the last 3 months. And that was just the warmup! Karate is definitely going to round out my cardio work.
Later that afternoon I had to go do my back workout, as I had skipped it earlier in the week to allow more recovery time from physical therapy. It's sad when the treatment is worse than the injury! The combination of all those pushups + dead lifts + chin-ups + lat raises + one-arm pulley rows = a bit of soreness on Sunday. Not bad though, especially considering that Heinz said he was sore all over, especially in the abs. He hasn't been doing cruches and core exercises like I do after my power lifting. Being married to Mr. Super Metabolism all this time, I never thought I'd see the day when I would be in better shape than him. Now that I have seen it, I must say that I don't mind...and fortunately, neither does he.
Tuesday, October 9, 2007
the endorphins made me do it
I am still not quite sure how he managed to do this, but yesterday Cory convinced me to give up processed carbs (mainly my breakfast cereal and bread) AND my daily mocha for two weeks. In case you are worried that the world might not be safe, let me assure you that I still get to have coffee. Only now, it's going to be a latte with sugar-free syrup in it. My mocha was pretty much the only place I was allowing myself chocolate anymore, so the world still may still be at risk.
Even though the power lifting and running intervals is doing a nice job of reducing my body fat, these extreme measures are an attempt to speed things up. Cory has been right about a lot of this stuff so far, so I felt compelled to give it a shot. That, and he waited to spring it on me until the end of my workout, when I was having an endorphin rush. He's a tricky one; I would probably not have agreed to give up my mocha otherwise. Of course, I did draw the line at his suggestion that I add cottage cheese to my diet. I mean, there are sacrifices I am willing to make, and then there's insanity.
This morning was OK; I ordered and consumed my latte without so much as a whimper. Yet, I know darker days are ahead and am steeling myself for when the chocolate cravings get bad. Of course, there is still the pseudo-chocolate in my protein shakes, which taste better to me all the time as my memory of real chocolate fades.
Anyone out there want to suffer with me? Here's the plan for the next 2 weeks:
Breakfast: berry and soymilk smoothie OR oatmeal, OK to add protein shake
AM snack: latte with sugar-free syrup and some almonds
Lunch: 4 oz. of protein and veggies, no bread or pasta
PM snack: protein shake and fruit
Dinner: protein, veggies, OK to have whole wheat pasta up to 2x per week
Even though the power lifting and running intervals is doing a nice job of reducing my body fat, these extreme measures are an attempt to speed things up. Cory has been right about a lot of this stuff so far, so I felt compelled to give it a shot. That, and he waited to spring it on me until the end of my workout, when I was having an endorphin rush. He's a tricky one; I would probably not have agreed to give up my mocha otherwise. Of course, I did draw the line at his suggestion that I add cottage cheese to my diet. I mean, there are sacrifices I am willing to make, and then there's insanity.
This morning was OK; I ordered and consumed my latte without so much as a whimper. Yet, I know darker days are ahead and am steeling myself for when the chocolate cravings get bad. Of course, there is still the pseudo-chocolate in my protein shakes, which taste better to me all the time as my memory of real chocolate fades.
Anyone out there want to suffer with me? Here's the plan for the next 2 weeks:
Breakfast: berry and soymilk smoothie OR oatmeal, OK to add protein shake
AM snack: latte with sugar-free syrup and some almonds
Lunch: 4 oz. of protein and veggies, no bread or pasta
PM snack: protein shake and fruit
Dinner: protein, veggies, OK to have whole wheat pasta up to 2x per week
Monday, October 8, 2007
Power Lifting to Power Ballads
Last week was very busy. I am still treating my shoulder injury, probably for another week or two, so am lifting less until it's completely healed. Then I'll gradually ramp up again after that. All the workouts last week were great, and I went up another 10 lbs on squat (still doing less than I can, but focusing more on form). Cory has me doing all the lifts exactly as I would do in competition so I get used to it.
For instance, on squat, one of the biggest barriers to lifting more is that having a narrow metal bar across your shoulders with a bunch of weight piled on each side means the bar digs into your back. It's not the most pleasant thing, and some people use a pad on the bar at the gym to alleviate that. However, since they are not allowed in competition, no pad for me! I always have a millisecond just when I lift the bar off the stand and the amount of weight really registers, and then I just get past it and go.
Friday I did my leg workout, then home to clean up and get ready for a gig that night (hence the posting title). I don't think anything on the set list would actually qualify as a power ballad, though...
For instance, on squat, one of the biggest barriers to lifting more is that having a narrow metal bar across your shoulders with a bunch of weight piled on each side means the bar digs into your back. It's not the most pleasant thing, and some people use a pad on the bar at the gym to alleviate that. However, since they are not allowed in competition, no pad for me! I always have a millisecond just when I lift the bar off the stand and the amount of weight really registers, and then I just get past it and go.
Friday I did my leg workout, then home to clean up and get ready for a gig that night (hence the posting title). I don't think anything on the set list would actually qualify as a power ballad, though...
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