5/19/12 - Great KB session in the morning. Minimal rest between sets. Felt good to “push through the wall” and keep going. Lots of goblet squats, swing peaks, swings.
5/21/12 - Upper body
pushups - 3x max, explosive: 22, 22, 20 - Yes! +11 over 2 weeks ago
inverted rows - 3x max (used new dip/row bar at home): 10, 12, 12 - Less reps than in the past but correct form this time as opposed to when I was using the chains on our swingset. LOL
KB OHP - standing, 25#KB: 5 x 5sets
pullups - Will have to do tomorrow. Too late right now…bar is in bedroom and hubby is sleeping.
[quote]KBgal wrote:
5/19/12 - Great KB session in the morning. Minimal rest between sets. Felt good to “push through the wall” and keep going. Lots of goblet squats, swing peaks, swings.
5/21/12 - Upper body
pushups - 3x max, explosive: 22, 22, 20 - Yes! +11 over 2 weeks ago
inverted rows - 3x max (used new dip/row bar at home): 10, 12, 12 - Less reps than in the past but correct form this time as opposed to when I was using the chains on our swingset. LOL
KB OHP - standing, 25#KB: 5 x 5sets
pullups - Will have to do tomorrow. Too late right now…bar is in bedroom and hubby is sleeping.
dislocates, foam roll, stretching[/quote]
Bah! Wake the hubby up with pullups then run like a flaming muppet! Evil Laughter
[quote]KBgal wrote:
5/19/12 - Great KB session in the morning. Minimal rest between sets. Felt good to “push through the wall” and keep going. Lots of goblet squats, swing peaks, swings.
5/21/12 - Upper body
pushups - 3x max, explosive: 22, 22, 20 - Yes! +11 over 2 weeks ago
inverted rows - 3x max (used new dip/row bar at home): 10, 12, 12 - Less reps than in the past but correct form this time as opposed to when I was using the chains on our swingset. LOL
KB OHP - standing, 25#KB: 5 x 5sets
pullups - Will have to do tomorrow. Too late right now…bar is in bedroom and hubby is sleeping.
dislocates, foam roll, stretching[/quote]
Bah! Wake the hubby up with pullups then run like a flaming muppet! Evil Laughter
[/quote]
hahaha…yeah, I should have just gone ahead and done them. Heck…he’s a sound sleeper…house could probably burn down around him and he’d still be asleep. LOL!
Wow, wow, wow…opening move in tonight’s KB session was KB swings, 1-12 ladder. So close on doing the whole ladder without stopping, but I put the bell down for a few seconds at “10” before picking it back up and finishing. Dangit! Pushed through the rest of class ok. Great work putting this one together, Bogatir! It really challenged us!
front squats
bar x 5 x 1
65 x 3 x 1
85 x 3 x 1
105 x 3 x 1
115 x 3 x 1
125 x 3 x 1 <<— PR here! 10-lb increase over last three outings, and it is BW +7lbs. Did a happy dance after nailing it!
125 x 2 x 5
125 x 3 x 1 <<— Was supposed to be 7 sets with first being 3 reps and remainder, 2, but training buddy (HoJo) said, “Come on…do another,” so I did (both my other, regular training partner and I did).
one-legged leg press
75 x 5 x 3
GHRs - Wow, really felt these today.
BW x 25 x 3
seated calf press - Burned like crazy with the high reps.
55 x 30 x 2
65 x 30 x 1
abs - weighted decline situp
17.5# x 10 x 3
Felt strong doing squats today at this higher weight. Did not video that initial set of 3 reps, as my two training buddies were watching closely “just in case” I didn’t manage well enough. However, made sure to video the second set so that my trainer could see how I did later (he was unable to join us today). What do you think, Fischer? btw, the grunting at the end is not from me but from the videographer “helping” me drive it up, LOL. Here it is (125 x 2):
Ok, off to boot camp in a little while. Life is good.
That was impressive lifting! The first set was a little shaky but I’m sure it was just getting used to working with a heavier weight. After that it was smooth sailing.
Your excellent form and completing the goblet squat challenge puts you in a prime position to lift heavier. I’m eager to see you surpass this in the next couple weeks!
[quote]HoJo 2112 wrote:
That was impressive lifting! The first set was a little shaky but I’m sure it was just getting used to working with a heavier weight. After that it was smooth sailing.
Your excellent form and completing the goblet squat challenge puts you in a prime position to lift heavier. I’m eager to see you surpass this in the next couple weeks! [/quote]
Hey, Hojo!
It’s funny how that works out. The word “heavy” kept popping up that morning before we actually started lifting, and I kept telling everyone to stop saying that or it would screw us up. Knocking out that first set was the confidence builder, I guess.
Had fun today with some barbell complexes.
First one was same as last time (bar x 5 x 1):
upright rows
hang snatch
push press
squat
GMs
bent over rows
Immediately repeat, 5x
Then Fischer showed us a new one (65 x 3 x 2sets):
clean
squat
press
back squat
press
Immediately repeat, 3x
Really like this one a lot! Looks easy when watching someone else, but you can see how it gets the heart rate up as soon as you walk away and watch the next person rotate in. Nice.
Then we played outside in the 90-degree weather doing farmers walks with the trap bar (135 x 5 passes…~100 yds one way). I walked (though I picked up speed on the last couple of passes). Rick skipped (!). Megaloca (other training buddy) did squats every 5 steps or so. Highenergy tried out the squat but mostly did a brisk walk. Did I mention that I walked? LOL. Good fun in the sunshine with my buddies.
bench day - Weight did not bother me, but need to improve on exploding back up, bar path, I’m sure there’s something else I’m forgetting…Despite all that, spotter insists I had several consecutive good reps. across the worksets.
bar x 5 x 1
65 x 4 x 1
75 x 4 x 1
85 x 4 x 6
rows - incline
85 x 5 x 6
shoulder press, seated
25#DBs x 10 x 3
25#DBs x 7 x 1
superset: dips & hammer curls
dips (seeing a steady increase in volume every week):
BW x 8 x 2
BW x 9 x 1
Had an opportunity to bench with my friend today due to the holiday. Enjoyed hanging with her as always, but nothing special to log about my benching today. I do seem, however, to be getting stronger on my DB OHP (doing more reps and more evenly) and my dips (again, more reps: BW x 10 x 2, BW x 9 x 1).
front squats
bar x 5 x 1
65 x 3 x 1
85 x 3 x 1
105 x 3 x 1
115 x 3 x 1
125 x 3 x 3
125 x 2 x 3
125 x 3 x 1
SLDL
115 x 8 x 4
hamstring curls
70 x 10 x 3
Didn’t get to ab work before having to leave. Perhaps that will happen during boot camp tonight…
EDIT: Forgot…tried a few trap bar deadlifts as well with light weight. I do farmers walks with 135# using the trap bar but am not always lifting it properly. Wanted to try again to get proper form down and was successful.
Easy day…six sets of barbell complexes. Really tired today (as were my training buddies), so I didn’t push it too much. Raining all day, so no farmers walks outside as we have been doing on Thursdays.
