First Class notes and log

[Sarah]

I will be using this to keep track my progress in the program. I'm also noting my other exercise activities and how I feel in terms of soreness and tiredness in order to keep track of how much I'm doing and make sure I get enough recovery time. I take Brazilian Jiu-Jitsu classes four times a week and yoga classes twice a week. I am 49 years old and have had cumulative injuries in the past when I was doing some other martial arts classes in addition to the BJJ so I want to be careful. My YAYOG week might take a few days longer than a calendar week if I need to add in some rest days.

Week 2
Saturday June 23 -- AM yoga, 75 minute flow class
PM day 1 (push/pull) of Week 2
Pushups ladder starting with 4 reps- 5- 6- 7- 8 - then laddered down 7- 6- 5 - 4 - 7 (took too long a rest)- 4 (then was completely unable to do another one, yay!)

Let Me Ups ladder starting with 4 reps - 5- 6 - 7 - 5 - 4 - 4- 3 - 2 -- With some of the higher numbered reps I couldn't get my chest quite to the bar.

Military Press ladder staring with 4 reps 5-6-7-7-6-5-4 -- at this point the time was gone, am probably resting too long in between.

Let Me Ins ladder starting at 4 reps-5-6-7-8-9-10-11-12-13-14-15-16 -- at this point I just started repeating the exercise until the time was done. I wonder if I'm doing it right. I keep my legs straight and try to put the emphasis on my back muscles. It seems like it should be more difficult.

Sunday -- BJJ in AM, Monday-- BJJ in PM

Tuesday -- AM Day 2 (legs, core) of week 2
Back Lunges ladder right leg starting with 6 reps 7-8-9-10-11-10-9-8-7-6-5
Ladder left leg startin with 11 reps because I forgot to stop, then 6-7-8-9-10-9-10-9-10-10-9
I tend to keep going if I can do more than I need to to complete the pattern, don't know if I should.

Russian Dead Lifts -- Did them slowly, focussing on balance and on remembering to do bend over twice for each foot. I did them for 7.5 minutes resting a short time at 3.5 and 4.5 minutes.
Felt this in my lower back, did pelvic tilts and spinal rocking to ease it.

Toyotas --ugh!-- ladder started with 5 reps then 6-7-8-7-6-7-6-5-5-5-4-2 am taking a bit too much rest between sets. Ask about breathing because these are hard.

Supermans -- ladder starting with 10 reps then 11-12-11-11-10-10-8-10

Felt a little bit wobbly for a few hours but did not get the endorphin sensations I had last week from these exercises (darn!)

PM -- yoga flow class

Wednesday
Am feeling some muscle soreness from yesterday (IT band, inner thighs, quads). Not nearly as much soreness as last week. It feels good! I do feel a little tired though and tonight is stand-up night at BJJ which requires a lot of energy (judo throws).

PM -- BJJ -- Had enough energy for class but afterward my arms and shoulders feel a bit sore from judo. Definitely will not be doing push/pull day tomorrow. Might have to take two days. Weighed self, lost 2 pounds since last week!

Thursday
Am -- arms and shoulders felt OK but I just know it needs some time to recover so didn't do YAYOG.
PM -- BJJ -- afterwards my arms and shoulders definitely felt tired and achy.

[reggie83]

Good luck with all your exercising. I'm sure the effort will pay off.

I have just finished week 1 of first class and had a few questions since you have already done week 2.

- are you using the iPhone app?
- why do you start your ladders from a high number like 4 or 5 as opposed to starting at 1? Or does't it not matter?
- I notice the app only goes up to 4. Is this recommended or was it just am example in the app?

[Sarah]

Hi Reggie that's great that you are doing the first class program also. Are you enjoying it so far?

I don't have the app, just the book so I'm not sure why the app only goes up to 4, sorry. Could it be that they go to 4 as an example of how the pattern works and you fill in the rest yourself? Maybe someone in the general forum would know?

I started the ladders at 4 or 5 reps for exercises that were easy for me because there didn't seem to be much point in starting at 1. I had asked a question in the general forum about what to do when I could go up to a really high number of reps with the ladders and it is just confusing to keep track of. Starting with a higher number of reps was one of the suggestions.

[reggie83]

I am most definitely enjoying the program. Only time will tell regarding the results. It's not as intense as how I was exercising before, but its more complete. That's a simple fix though. I feel that more of my body is getting a workout.

The intensity issue is a simple fix. I add 12 min of rope skipping after my YAYOG workout. Right now that's more than enough.

I also believe in the concept of periodization. I use to run with a group and witnessed many people train that way.

Good luck.

[Rubbrrrd]

Hey Sarah,

I'm amazed as I look at your slew of activities. You must have a lot of energy. That's great!
Also, you seem to be in great shape already, judging from your log entries (Military Presses... )
I used to do BJJ for two years and I remember it being an intense workout. I really would not need anything else on a day with BJJ training.

Have fun!
Rob