Tuesday, June 2, 2009

Karen Staurday & Tuesday

Saturday: Climbing in WV
Led a 5.9- sport and a 5.6 trad
Followed a 5.10a

Was supposed to stay and climb Sunday, but I didn't get any sleep that night because instead of pupping my tent, I just threw my sleeping bag in a picnic shelter. Then it stormed all night and I was awake getting wet and listening to thunder. So I bailed the next day.

Today:
Squat 3x5
45, 99 (PR), 93.5, 93.5
Overhead Squat
45 lb bar x 5, and HOLY CRAP - that was hard. I think my form sucked.
DL 1x5
144
Bench: reps = 5, 4, then bailed because of no spotter
66, 78

(I was going to skip bench because of no spotter, but I figured I could go light. Then while pushing up the 78 for the 4th time, decided I was being stupid and that I should wait for Chris. Sam was throwing a fit in my head. See Sam? I listen.)

5 comments:

Sam Crish said...

Sure you do! Except that you actually did bench without a spotter, there are no overhead squats in the program, DL goes with overhead press, not bench, precedes it, and is a 3 day a week program.

Melanie said...

Karen - nice job on squat and DL!

Karen said...

Thanks Mel.

Sam - wrong! The program you gave me is two days. AND, bench goes with DL.
Squat 3x5
Bench 3x5
DL 1x5

Squat 3x5
clean 3x5
ohp 3x5

Or did I not get a memo :)

Also - I just wanted to try overhead squats.

Sam Crish said...

So it is. I don't know what I was thinking - probably because Melanie stole my book and I was flying blind.
Cleans are sets of 3.
The program is two alternating workouts with at least a day between. Three days is optimal, 2 is sufficient.
Also do them in that order, not DL before bench, etc.

Karen said...

Right - I did DL before bench because I was going to skip bench. Then wanted a little bench. Just an eensy little wittle bench.

I do know I need to do these more often.