32 years old,
Link to last log: http://tnation.T-Nation.com/free_online_forum/sports_body_women_training_performance_powerful/beginners_gains
Very limited ankle dorsiflexion, plantarflexion, and rotation from car accident in 2003. Also have trouble with clawed toes that don't stretch back from the ball of my foot.
I'm going to do mobilityWOD daily, starting from the first episode. Very religious about my EVA rolling and ball tissue work. Just got some resistance bands (pull-up pack) and micro-bands (rehab pack) and looking forward to learning about their many uses.
Doing Starting Strength (Ripptoe) and want to try drawing out linear progress. Working towards (3x5) bodyweight squat (though if i could get it for a single I'd be happy, too), 3/4 bodyweight bench, 1/2 bodyweight press (so close!), yellow plate (45kg) powerclean, and 1x5 1.5 bodyweight deadlift. Yes. I am weak. I'm going to fix that.
3) Olympic lifting
Snatch and Clean and Jerk (for a single) the yellow plates (45kg). Current best snatch is 40kg. Clean is a farce because my front squat is very weak (1RM 45kg) and I can powerclean more than squat out of a clean. Front squat stalled with linear progression and I didn't make it past the Russian Squat Routine 4x4 so have decided to focus on Strength at least until i have a bodyweight low bar back squat. Currently doing Oly technique with relatively light weights as part of active recovery on my off days.
Oly lifting is very hard for me because I lose a lot of leverage and have difficulty finding positions because of my lack of ankle dorsiflexion. Also significant difficulty split jerking because my toes don't bend back so I'm learning to squat/power jerk which isn't much fun either. Oly lifting is my first love. I'm hoping I'll get a lot better at it with improved mobility and strength (given that I'm going to keep on working technique).
Aiming for at least 100g of protein daily. That is 2 shakes and 2 cans of tuna (but I can sub alternatives). Once that is reliable I'll track calories for a while. Then look into altering things. Want my legs to grow because they are still a bit atrophied from injury I think. I am growing.
Aim to stoppit. Not quite yet. But important to keep saying this.
Still wrecked from maxing my deadlift 3 days ago (seemed like a good idea at the time).
- Lots of rolling.
Improved toe mobility from working hard on my 'wiggle your big toe' stretches and getting stuck in with a golfball over the last couple days and calves are wrecked. That is good news. ITB a mess, too. DOMS in medial glutes from yesterdays x-band walks and micro-band squats.
- MobilityWOD episode 1
10 minutes hanging out in a deep squat.
mommy! ankles / feet did not like this at all. everything else doing fine.
X-band walks 3x10 per side
glute bridge 1x15, one legged glute bridge 2x10 (need to check I'm doing these right)
a bunch of micro-band squats KNEES OUT! DRIVE THE HIPS THROUGH!
1/2 a rotisserie chicken. goodnight. zzz. been having trouble with waking up crazy early over this last week (so deloady time, i think)