ooh…forgot to list boot camp for last night. No Megaloca and her hubby to suffer with us, but good workout with HoJo. I think I was kinda tired…and dehydrated…judging by how slowly I was moving. haha 
More ab work…and pushups, and goats, and oh…pushups…
Friday, 6/15/12
bench press
55 x 5 x 1
75 x 5 x 1
95 x 3 x 6 - Really happy with this. 10# increase over last 3-4 bench days. Reviewed my log and found that back on April 6th, my first attempt at 90# was a no-go, then I managed one rep on the second try. Two weeks later, I failed again at 90# (and was forced to do negatives @ 115 to failure…no fun). Then yesterday I managed 6 sets of 3 reps each @ 95#! Still working on form but am remembering to squeeze that bar hard; working to watch bar as I lower, spread it as I press back up, be more explosive (thanks, Rick, for the guidance!).
rows - inclined bench
95 x 5 x 5
shoulder press - seated
25#DBs x 10 x 3
pullups (neutral grip)
5 x 1 - These were short pulsing ones…
3 x 3 - According to my workout buddy, HoJo, these were “good” pullups, finally!! I don’t know what my problem was before now when I could only get one…ridiculous…
dips
BW x 7 x 1
BW x 10 x 1
BW x 11 x 1
hammer curls
22.5#DBs x 10 x 1
22.5 x 6 x 1
20# x 10 x 2
Saturday, 6/16/12
KB class
Got off my lazy butt and went back up to my 40# bell - and LOVED it! Man does it feel good to go heavier for most of the class. (Megaloca: Used the one I got from Rick…with the sanded/painted handle…soooo nice for grabbing the chalk!)
Lots of swings, swing snatches, pushups, clean and press…GREAT class (except for the half-moon slams…start in squat position holding bell outside leg at ankle, stand up extending arms overhead in an arc, end in squat with bell outside other leg, repeat motion and return to start position, and that’s “one” rep; do 8…then repeat with combo for other side. Yuck.)!
Then stayed for boot camp immediately afterwards. WOW, I was hurting when it was pushup time again, but loved it. Got to play with dragging the sled wearing harness…backwards and once forward. Legs just ballooned up…goblet squat & press before each sled pull (Meg…you missed your fave in between the sled: skipping. LOL)
Great couple days of training. Mobility, dislocates, stretching later tonight. Looking forward to nice rest day tomorrow.
KB class tonight
Stuck with 40# bell for all swings, cleans, swing peaks (first time using 40# on these, I think), swing snatch. Went to 30# for sots press and, eventually, Russian cradles. Need work on those.
Liking being back at heavier bell for most of class.
Jean…I about died today…killed ourselves at the gym today…I wont see you this week (SAD FACE) have to work tommorow and have a golf outing all day Friday…(bigger sad face)
Good work today Squeaky!!!
The cradles will come in time…
Looking forward to tomorrow?
[quote]HIGHENERGY wrote:
Jean…I about died today…killed ourselves at the gym today…I wont see you this week (SAD FACE) have to work tommorow and have a golf outing all day Friday…(bigger sad face)[/quote]
Hey, Girl!
Heard about the killer session you gals did today. Yikes!
BOO on missing out on the week with you - but will you still make it to dinner on Saturday? Hope so. If not, we’ll catch up soon…if not in the gym, outside at the pool!
[quote]FISCHER613 wrote:
Good work today Squeaky!!!
The cradles will come in time…
Looking forward to tomorrow?[/quote]
Thank you.
As with all things, having the right mindset is key. The cradles won’t come unless I stop being chicken about swinging a heavy bell when there’s potential to bang up my knees…but hey, that keeps me challenged, right?
I will be there Saturday most likley
[quote]HIGHENERGY wrote:
I will be there Saturday most likley :)[/quote]
Cool! HoJo and I will nail down a time tomorrow and let folks know. Boot camp tomorrow night?
Hey KB thought Id drop in and see what your up to.
Sorry didnt go back too far, I may have missed something…
Your FS are looking DOPE!
Nice DIPS too
[quote]Up wrote:
Hey KB thought Id drop in and see what your up to.
Sorry didnt go back too far, I may have missed something…
Your FS are looking DOPE!
Nice DIPS too :)[/quote]
OMG. Hey there!
A surprise visit from Up - and on my birthday (at least that’s what it looks like on the date stamp). Cool!
How are ya? Thanks on the FS…I’m just about to post what I gave myself for my birthday in a second…
Hope you are doing well! Stop in any time.
KB
Didn’t post yesterday as it was a busy day from beginning to end. I celebrated a birthday yesterday as did the younger of my two daughters (she turned 6); we also remembered and celebrated the life of one of the greatest guys I’ve ever known: my dad. Yup, three generations born on the same day in June.
Front squats yesterday - Finished off my 125 sets last week (3 x 7 sets), so it was time to bump up another 10#.
Vroom vroom…I earned some big wheels for my birthday! Felt pretty good.
Note: Almost as good as actually doing the squat successfully was the look on Rick’s face in the video after I got the first one out of the way! haha! THANK YOU, Rick, for building me strong!!! Wouldn’t be here without your guidance!
So it went:
bar x 5 x 1
75/95/115/ x 3 x 1
135 x 3 x 1
135 x 2 x 6 - I’ll add a couple reps each week and build volume…
one-legged leg press
75 x 5 x 2
80 x 5 x 1
85 x 5 x 2
GHRs
BW x 5 x 4
decline situps
BW x 10 x 2
bodyweight: Weighed in @ 117 that morning (down a couple pounds after staying steady at 118-119) and bf% down a bit. Yes!!
Great training in the morning! Felt strong!
Did boot camp later that evening. Went back to some older fun: sledgehammer, rope slams, KB goblet squat & press, KB swings, sled pushing, KB burpees w/pushup (love these!). Yep…a little sore today, but it’s a good kind of sore (and others have noted the same since yesterday…so I know it’s not just my old age hurting me…LOL).
Damn, solid big-wheel front squats are solid! Seriously, those looked great and very deep, keep it up.
Any thoughts on stepping on the platform for a PL competition in the future?
[quote]jjackkrash wrote:
Any thoughts on stepping on the platform for a PL competition in the future? [/quote]
100% absolutely you should do this.
You are incredibly, impressively strong for such a tiny girl.
Awesome job Mighty Mouse! Too bad I wasn’t there to see it in person, but I always knew you could push those big wheels.
That’'s a great accomplishment but what really stuck with me is how “easily” you did them. You banged those out like you’ve been lifting them for months. Give yourself al the credit in the world for hitting 135! However, that number is going to to be ancient history at the rate your going. Your consistency and great form gives you so much potential.
Happy B-day young lady! You’ve got a lot to celebrate. You’ve made incredible progress in a short time and you look fantastic. Please slow down a bit so the rest of us old timers don’t get jealous.
Friday, 6/22/12
Probably my best bench day to date, because I listened to and, more importantly, applied coaching tips that Rick offered. I do always listen but have had a hard time adjusting and applying what I’m hearing (unlike the way I could immediately respond as I was learning to lift kbells).
55/75 x 5 x 1
95 x 4 x 6 - Did much better at staying tight, squeezing bar, bar path was better…
incline row
95 x 5 x 5
shoulder press - DB, seated
25# x 10 x 4 - Will try to go heavier next time…
pullups
3-5 x 3 sets
dips
BW x 10 x 3
Sat., 6/23/12: Morning KB session followed immediately by boot camp
Good work with 40# bell this morning: swings, swing peaks, goblet squats, and more…
Spent some time working on those Russian cradles and started to get a smoother motion. Will continue to work on those.
Aside from the usual pushups and core work on the floor, boot camp included heavy rope slams (got a great rhythm going on my second pass…BAM, BAM, BAM…hahaha), sled pushes, bear crawls on scooters…
Sooo looking forward to eating a lot today!
[quote]kpsnap wrote:
[quote]jjackkrash wrote:
Any thoughts on stepping on the platform for a PL competition in the future? [/quote]
100% absolutely you should do this.
You are incredibly, impressively strong for such a tiny girl.
[/quote]
Hi, Jack and Snap!
Thanks for the kind words. I was really happy with those squats.
As for a PL competition, hmmm…I don’t know right now. I’m generally familiar with how it works from an overall big picture kind of view, but it’s more about figuring out what the commitment would need to be for prepping and deciding if it’s something I’d really want to do (and why…meaning…I started lifting because I wanted to get stronger and supplement what I was doing with KBs and take it to another level for myself, not necessarily for competition). It would certainly be a new challenge, which would be cool. So I guess the answer right now is…would have to learn more and think about it.
[quote]HoJo 2112 wrote:
Awesome job Mighty Mouse! Too bad I wasn’t there to see it in person, but I always knew you could push those big wheels.
That’'s a great accomplishment but what really stuck with me is how “easily” you did them. You banged those out like you’ve been lifting them for months. Give yourself al the credit in the world for hitting 135! However, that number is going to to be ancient history at the rate your going. Your consistency and great form gives you so much potential.
Happy B-day young lady! You’ve got a lot to celebrate. You’ve made incredible progress in a short time and you look fantastic. Please slow down a bit so the rest of us old timers don’t get jealous.[/quote]
HoJo!!
Thanks, Buddy! I have to say…I felt good (strong and in control of each rep) not just on that set but throughout all 7 sets. You’ve been saying for weeks that I’d do fine at this weight, and you were right. Need to figure out if I keep going with the FS or resume back squats with Megatron…
Great job in boot camp this morning! Happy bday to you, too (again)! Looking forward to a HUGE meal tonight for our belated birthdays celebration!
JEAN!!! Awesome Job you really rocked those squats! Im jelous! very proud of you! your form is spot on and those weights look huge compared to your little tiny self! ROCK ON!