Day 15: PTP Deadlift and Press Strength-Building Cycle

Buy-in:
3 easy rounds of Cindy: 5 pull-ups, 10 push-ups, 15 squats

PTP
Deadlift
Set 1: 120 lbs, 5 reps
Set 2: 110 lbs, 5 reps

Press
Set 1: 55 lbs, 5 reps
Set 2: 50 lbs, 5 reps

Cash-out:
Helen
3 rounds for time: 400m run, 21 KB swings (16kg), 12 pull-ups

Time

Postpartum Recovery: Day 22

Day 12: PTP Deadlift and Press Strength-Building Cycle

Day 12: PTP Deadlift and Press Strength-Building Cycle

Buy-in: Dynamic warm-up drills. Figure out roughly 50 feet (about 15 meters), perform each drill up and back (except the last)

• Walking on heels
• Walking on toes
• High knees (jogging, pick your knee up high with each step)
• Butt kicks (jogging, kick yourself in the butt with each step)
• Side shuffle
• Skip forwards
• Skip backwards
• Inchworms, 5 forward, 5 backward

PTP
Deadlift

Set 1: 115 lbs, 5 reps

Set 2: 105 lbs, 5 reps

Press

Set 1: 50 lbs, 5 reps

Set 2: 47.5 lbs, 5 reps

Note from PTP: These weights will start to get heavier and more challenging as we get deeper into the Power to the People program. Remember – do not go to failure on your work sets. Keep your reps pretty. If the 3rd rep is hard, stop there. It’s 3 to 5 reps. You don’t always have to get 5.

Cash out: You are allowed no hand switches here. Stick with one hand, and perform all swings and the farmer’s walk. Use the other hand for the next round. Penalty for dropping the KB is 10 burpees. Tough it out.

• Run 400M
• 4 rounds of: single KB farmer’s walk 100M (24K/16K) + 20 one-hand KB swings
• Run 400M

Postpartum Recovery: Day 20

Day 11: PTP Deadlift and Press Strength-Building Cycle

Day 11: PTP Deadlift and Press Strength-Building Cycle

Buy in
Dislocates and rotational dislocates
15 squats

PTP
Deadlift
Set 1: 105 lbs, 5 reps
Set 2: 95 lbs, 5 reps

Press
Set 1: 45 lbs, 5 reps
Set 2: 42.5 lbs, 5 reps

Cash-Out
Power Clean 3-3-3 (17.5, 27.5, 37.5, 45, 55, 65)
Front Squat 5-5-5 (45, 55, 65)

Postpartum Recovery: Day 19

I was supposed to go heavy, but I am still pretty inexperienced with doing a power clean, so I opted to go less weight and more reps in order to get used to the 2-pull motion and start training my muscles. I definitely need to do this as a skill day after finishing up PTP.

I also can feel my body getting stronger and it's liberating. I am operating on zero sleep these days because of the new baby, but I feel fantastic. Of course I'm tired, but I'm not exhausted. The combination of the better eating + PTP strength building cycle is doing wonders for my body. And as of yesterday, I've lost 8.5 lbs. Hallelujah!

Day 9: PTP Deadlift and Press Strength-Building Cycle

Day 9: PTP Deadlift and Press Strength-Building Cycle

Buy in:
OHS warm-up
OHS 3x3 moderate weight, focusing on depth, active shoulders and core stability rather than 3RM (27.5, 37.5, 45)

PTP
Deadlift
Set 1: 115 lbs, 5 reps
Set 2: 95 lbs, 5 reps

Press
Set 1: 50 lbs, 5 reps
Set 2: 45 lbs, 5 reps

Cash Out
Max effort 500m row (shoot for new PR and record time for later)

I don't have a rowing machine, so I did the following:
1:00 row, 70 lbs
Round 1: 21
Round 2: 18
Round 3: 14
Round 4: 16
Round 5: 18

Postpartum Recovery: Day 17

Day 8: PTP Deadlift and Press Strength-Building Cycle

Day 8: PTP Deadlift and Press Strength-Building Cycle

Buy-in: Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups

603 PTP

Deadlift

• Set 1: +5# from Day Five, 3-5 reps
• Set 2: 90% of Set 1, 3-5 reps

Press

• Set 1: +2-5# from Day Five, 3-5 reps
• Set 2: 90% of Set 1, 3-5 reps

Cash out: 3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.

Postpartum Recovery: Day 16

Day 7: PTP Deadlift and Press Strength-Building Cycle

Day 7: PTP Deadlift and Press Strength-Building Cycle

Buy in:
Jump rope 5:00

PTP
5 rounds for time
30 squats
20 KB swings (30 lbs)
10 pull-ups (ring rows)

Time: 30min (J was very needy today and required a lot of attention during the workout)

Cash out:
Jump around a bunch, over/on top of things etc. until it stops being fun (I played with the kids instead)

Postpartum Recovery: Day 15

Day 5: PTP Deadlift and Press Strength-Building Cycle

Day 5: PTP Deadlift and Press Strength-Building Cycle

I modified quite a bit...

Buy-in:
Burgener warmup
Dislocates and rotational dislocates
10 cartwheels (um, no)

PTP
Deadlift
Set 1: 100 lbs, 5 reps
Set 2: 90 lbs, 5 reps

Press
Set 1: 42.5 lbs, 5 reps
Set 2: 37.5 lbs, 5 reps

Then...
1-2 easy 400m jogs (one for me)
1 max 800m run (2 sets: sprint 200m, walk back 200 m)

Time:
Sprint 1 (200m): 0:56
Sprint 2 (200m): 0:59

Cash-out:
50m broad jump, as few as possible (22 jumps from garage to street--will measure later)

Postpartum Recovery: Day 13

Reflection
It's a good thing we went to a CrossFit competition this morning because I was not interested in exercising this afternoon in the heat. I thought I learned my lesson the last time I checked weather.com before a workout so I didn't even look at it. Perhaps I should have paid attention: 92ºF. Feels like 105ºF. Dangerous heat index. Outdoor exposure should be limited. Yikes! Houston summers are rough.

Day 4: PTP Deadlift and Press Strength-Building Cycle

Day 4: PTP Deadlift and Press Strength-Building Cycle

Buy-in: Accumulate 1:00 of the down dog stretch + Accumulate 1:00 of Tucker's shoulder opening wall stretch

PTP
Deadlift
Set 1: 105 lbs, 5 reps
Set 2: 95 lbs, 5 reps (came very easily and quickly)

Press
Set 1: 45 lbs, 5 reps
Set 2: 42.5 lbs, 5 reps

Cash out
Back squat 5-5-5-3-3-3
45, 55, 65, 75, 75, 75

I'm not getting low enough on my squat. Shoot.

Postpartum Recovery: Day 12

Whole30 Day 8
I realized tonight how emotional eating is. I've been doing great all week on our cleanse, but tonight, for no reason other than it's Friday and time to unwind, I was DYING for something sweet. My body was completely opposed, but my brain wanted it in order to fill some unmet need, I suppose. Patrick felt the same way, even though he's been having a relatively easy time with the lifestyle change as well. It's amazing how much reprogramming we need to do in order to get our bodies back to where they were meant to be.

And no, we didn't buy a gallon of ice cream. We bought a pound of cherries.

Day 2: PTP Deadlift and Press Strength-Building Cycle

Day 2: PTP Deadlift and Press Strength-Building Cycle

You know it's going to be a bad day when you check weather.com right before your workout and it says, "96º F. Feels like 102º F." You know it's going to be torture when weather.com also says, "Oppressive humidity." Oh well. Let's do this.

Buy In: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups

PTP
Deadlift
Set 1: 100 lbs, 5 reps
Set 2: 90 lbs, 5 reps

Press
Set 1: 42.5 lbs, 5 reps
Set 2. 37.5 lbs, 5 reps

Cash Out: 5 rounds for time
10 KB/DB snatches, 24/16K (5L/5R) (15lb DB)
10 one-arm KB swings (5L/5R) (20lb DB)
10 burpees (step back burpees, switched lead leg after 5)

Time: 11min 47sec

Postpartum Recovery: day 10

End with some of Tucker’s against-the-wall stripper stretch and pigeon pose to loosen up your shoulders, back and hips.

---------------

Workout Reflection
I do too many warm-ups for the deadlift. I'm afraid to start heavier than the bar and then I only want to go up 10-20 pounds each time (and do 5 reps for each). I'm going to wear myself out too quickly if I keep it up.

I wanted to do just 3 rounds, but did the prescribed 5 rounds. I saw myself totally being annihilated by the Mud Run and decided I could put in an extra 5 minutes to forego future pain and humiliation.

I also went solo today. The miracle of all miracles happened and both babes fell asleep within 15 minutes of one another. Elizabeth still had her kids and was watching two others, but I couldn't bypass this opportunity when Patrick may not be home in time tonight. It's boring by myself.

Day 1: PTP Deadlift and Press Strength-Building Cycle

Day 1: PTP Deadlift and Press Strength-Building Cycle

Today is my first day of the Whole30 PTP. I will change some of it to meet my needs, so if you would like the actual program, read here.

Buy in
3 rounds
0:20 handstand hold (unable to do)
15 kettlebell swings, 16kg (rx'd)
10 box jumps, 20" ()

PTP
Deadlift (work up to weight)
Set 1: 95 lbs, 5 reps
Set 2: 85 lbs, 5 reps

Press (work up to weight)
Set 1: 37.5 lbs, 5 reps
Set 2: 32.5 lbs, 5 reps

Cash Out
3 rounds for time
30 Double Unders (90 singles and fully peed my pants)
15 Knees to Elbows (knee-ups)

Time: 3min 45sec

Postpartum Recovery: Day 9

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Workout Reflection:
Ooh, that felt good. Except for the jump-roping. Postpartum + jumping = very wet pants.

I was pretty wobbly on my box jumps. I have some sort of mental block that it is going to collapse under me, so it's hard for me to get after it.

---

Day 4: Whole 30
It's amazing how good my body feels. I thought I would have withdrawal symptoms and cravings, but nothing yet. In fact, I made nachos for the babysitter and J with no temptation at all. That's progress.

I find that when I make one of my former favorite meals and there is not a single thing I can eat on the plate, that plate becomes far less appealing.

I've also lost 3.5 pounds. Boo-yah.

1 RM: Deadlift, Shoulder Press

I found an awesome program that focuses on increasing strength through deadlifts and presses. For more details, click here to Whole 9 Life's PTP (Power to the People) program.

Since my stomach muscles are still a little out of whack, I figured this would be an appropriate way to become stronger while being sensitive to the needs of my postpartum body.

In order to determine where to start on PTP, I needed to max in deadlift and press. Here goes:

Warm-up
Arm circles, leg stretches, 10 of each: push-ups (incline 5), squats, sit-ups (ouch)

Deadlift
17.5 lbs (10)
45 (4) then fix form; butt too low (like a regular squat); not on heels enough
45 (3)
65 (3) then fix form; butt too high; overcompensating--shoulders no longer over the bar
65 (4)
95 (2)
145 (1)
155 (1)
165 (0) mental block

Press
45 (5)
55 (3)
75 (0)
55 (1)
60 (1)
65 (0)

Problems:

1. Deadlift. My form is off. I've been so used to doing squats since the end of the pregnancy that I seem to have forgotten how to deadlift. Evidently I've been doing some sort of awkward front squat, which explains why DLs have been so challenging lately.
   
2. Press. My arms are not flexible. At all. I'm going to have a hard time holding up the bar if I can't keep my elbows up. I don't know how to fix that...
   
3. Mental. This is my biggest problem. I don't know why I'm afraid to use adrenaline to my advantage, but if it looks too hard, it takes all of the will out of me. I'm afraid of getting hurt, but I know there's more to it. I just can't figure out what.
   

Postpartum Recovery: Day 8

Deadlift, Shoulder Press, Ring Rows

10-9-8-7-6-5-4-3-2-1

Deadlift 45 lbs
Shoulder Press 45 lbs
Ring Rows

Planks 30 seconds, 2 reps

It's my first week back with clearance from the doctor (and specific instructions to take it slow). If today is any indicator, getting back into shape is not going to be fun.

Postpartum Recovery: day 1

Bench Press, Shoulder Press, Wall Push-ups, Training: Lunges

I am focusing on upper body so I will be prepared to really hit pull-up training when my doctor gives me the okay. Again, trying to take it slow so I don't get set back from my overzealous nature.

1 round, 24 reps
Bench press (45 lb)
Shoulder press (15 lb DBs)
Wall push-ups

I am doing the same thing with lunges that I started with squats yesterday. I meant to do it on the same day, but I forgot. How convenient since I hate lunges. My goal is also 200 on each leg since I don't want my quads to be grossly out of proportion compared to my hamstrings.

Lunges
60 second rest
Round 1: 8
Round 2: 8
Round 3: 5
Round 4: 5
Round 5: (max 7+) 10 (though not my max)

Total: 36

Postpartum Status: 1 week 5 days

Shoulder Press, Shoulder Push Press, Push-Ups

Shoulder Presses
5 rounds, 1 rep
1: 55 pounds
2: 60 pounds
3: 65 pounds
4: 70 pounds
5: 75 pounds

Shoulder Push Presses
5 rounds, 3 reps
1: 65 pounds
2: 70 pounds
3: 75 pounds
4: 80 pounds
5: 80 pounds (I was trying for 85, but I psyched myself out mentally. My brain always gets in the way!)

Push-ups (incline 6)
5 rounds, 90 second rest
Round 1: 10
Round 2: 12
Round 3: 8
Round 4: 8
Round 5: (max 12+) 28

The last two days have been rest days and I've spent it stretching. I only gained 4 pounds in my first 21 weeks and then put on 10 pounds in the last 3 weeks. My body is feeling the strain.