My training today includes being up since Saturday at 2 PM. It is now Sunday at 6 PM. Switching your sleep schedule 180 is a fucking blast! Shit is spinning around my head. lol.
BTW Lula, you weren’t in Great Falls last week at Gold’s, or know of a twin, do you?
Thank you 
And no, wasn’t me. Not only would I inform you of a trip to Montana, but you’d know it was me because I’d have a big handful of Kouba ass. Sleeping schedule sounds brutal.
@Lula - That’s a lot of ass. lol 
Just from your video, I swear it was you. I kept giving her a double take. You have a twin FYI.
Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 405x6 for couple
More squat stuff
Finished with abs
30 minutes of rolling and stretching.
So, first set sucked dick… Got 3 barely, rest 30 seconds, got 2, rested another 30 and got the last 1. The second set the “I don’t give a fuck” attitude I’m famous for came on. Got all 6, each hitting the safety pins (puts me 2-3" below parallel), and the 6th was a fucking grinder. Was real orange. Racked it, took a step, and left erector erupted… Did some more squat variations, hurt like fucking hell. Did some good mornings, which just made it worse, but thought it would loosen it up. Stretched the hips, rolled, etc. Not happening. Did some heavy crunches, and got the fuck out. I am sitting here now with a heating pad, and good layer of EquiBlock. When I hit it with the roller, I about went to the fetal position. At least no knee pain. lol. Otherwise, was a good gut check. Pain is pleasure.
Upper body
5 minutes on bike
About 30 of dynamic stretching for the lower back
Rotator cuff warm up
Bench - worked up to 270x8 for a couple
More bench stuff
30 minutes of rolling and stretching
After 30 minutes, the back was still sore and stiff. Said fuck it, and just went to the workout. After about the 8th set, the back finally was loose. Was able to use my legs for the last 2 sets… The great thing, is the lower back feels a lot better now after getting warmed up and loose. Hopefully it heals more over night, and tomorrow. I have deadlift day Friday, and not going puss out cause of some lower back pain.
Well, shoot–you did hurt yourself squatting. I like testing limits too–that’s what I enjoy most about powerlifting. Staying in the game is key though. Flirt with the line, don’t cross it. Time is on your side. I hope that erector business is just a minor bump.
@Nadia - Flirting with that line is my specialty. I hope I’ve learned from previous mistakes, but we’ll see. lol
Lower body
5 minutes on bike
30 minutes of dynamic stretching
Stiff legs off 3" deficit - worked up to 305x10 then dropped to 245x10
More deadlifts
Upper back work
Abs
45 minutes of rolling and stretching
Nothing like a 2x4 snapping in your lower back with 305 in your hands, and waiting to lose feeling in your legs. Actually, my back felt a million times better when it did this. Walking with out pain is awesome. When I was done with all the deadlifting, had the massive “fat man” pump in the lower and mid back. Got to love muscles readjusting to proper alignment. Icing my mid back as I type this, as sore as hell. Will be ready to go Monday for squatting again. Weight is staying between 330-332 now. Still losing inches. Forearms and legs are getting some decent definition now. Staying hooooge!
Good work kouba, flirting with the line is also something i’m familiar with as well. I frequently find myself on the wrong side of the line though. Fight fire with fire, sometimes you get burned sometimes you don’t.
There’s also this old metallica song as well to stoke the flames a bit. Keep up the good work bud.
I’m a die hard Metallica fan. My first tat is a tribute to them on my left shoulder/arm. I usually find myself on the wrong side of that line too, but experience and knowledge is starting to kick in. After multiple knee/back/neck/hip/shoulder/elbow/ankle issues, you tend to start learning. lol. Need to find me a cute little Athletic Trainer/Physical Therapist to help me out later on in life. hehe
PUPPY!
Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 410x5 for a couple
More squats
Posterior chain death
Abs
30 minutes of stretching and rolling
Awesome day. Blood flowing from the nose and the good ol’ squat headache. Also, found out why my knee hurts. When I’m racking it, I only bring my left foot forward. I do this all the time with 300 or less, but when it’s 400+, different story. Just puts an extreme amount of unnecessary force on the right knee. Simple fix, now that I know what it is. Been going over my damn form meticulously, thinking that was the issue… Back is 100% again. Getting excited for Lula. Her first meet is next week. I know she is going to do very well. She is damn strong with her little 140 lb frame.
[quote]koubanator wrote:
PUPPY![/quote]
Adorable!
Thank you Patch. He is definitely my pride and joy.
[quote]koubanator wrote:
Lower body
5 minutes on bike
Dynamic stretching
Squats - worked up to 410x5 for a couple
More squats
Posterior chain death
Abs
30 minutes of stretching and rolling
Awesome day. Blood flowing from the nose and the good ol’ squat headache. Also, found out why my knee hurts. When I’m racking it, I only bring my left foot forward. I do this all the time with 300 or less, but when it’s 400+, different story. Just puts an extreme amount of unnecessary force on the right knee. Simple fix, now that I know what it is. Been going over my damn form meticulously, thinking that was the issue… Back is 100% again. Getting excited for Lula. Her first meet is next week. I know she is going to do very well. She is damn strong with her little 140 lb frame.[/quote]
Haha! Kouba, you crack me up. I vacillate between excited and terrified. I do owe you a big thank you for your continued encouragement and support. And also for calling my 140 lb frame little. Ha!
Posterior chain death sounds serious. I’m glad you’ve got the knee problem figured out. Save dem knees.
You are little. Quit beating yourself up about that. lol. You are welcome. I had jack shit for support for my first meet, and don’t want that anxiety to hit anyone else. I’ll do what I can from 4 states away. 
Training on hold until Friday, hopefully if I live. Going out of town for an install at work, during the first huge snow of the season. 3’ minimum through the pass, about 2’ in the valleys. This should be really fun! lol.
5 minutes on bike
Dynamic stretching
Rotator cuff warm up
Bench - worked up to 275x8 for couple
More bench stuff
Stiff Legs off 3" deficit - worked up to 325x10 then dropped to 255x10
More deadlifts
Upper back work
Finished off with abs
30 minutes of rolling and stretching
Did both workouts in one day due to the trip to Missoula for work. Was a fucking blast actually. Was dead tired, but just kept rolling along. Felt really good to get something heavy in my arms, not a 47" TV. lol. Excited about the trip for work, as the avenue for promotion just opened up for me. I have been asked to go on more installations for this department of Vision Net. In other news, finally found out when my meet in May is. May 12th, I become beast.
[quote]koubanator wrote:
Why I will never leave Montana ever again.[/quote]
Despite how much i whine about the snow, i agree. I love the natural beauty of Montana.
Is that meet listed anywhere or was that an email update? Depending on how my training goes for my march meet, it might be cool to do another one with enough time inbetween.
Not posted yet, but sure Phil will here shortly on the WPC site. Phil and Josh Winterrowd are good buddies, and Josh got a call from Phil about it. Told him to start spreading the word.
5 minutes on bike
Dynamic warm up
Squats - worked up to a super heavy 200x5
More squat stuff
Abs
45 minutes of rolling and stretching
Holy shit deloads are tough… lol. Still sore from Friday. Was good to get the blood flowing, and feel human. Icing the knee, as I got to get it ready in 4 weeks. Couple of weeks of heavy, deload, then maxes. Then on to 12 week meet prep. Butterflies are already to come on. Fuck my anxiety.
