[quote]FISCHER613 wrote:
Good work today, make sure to stretch and work on those hip flexors.
Solid lifts today–all looked good and fast.[/quote]
Thank you. Yes, will definitely work on the hip flexors tonight.
Felt I had good speed on lifts but would like us to review weights planned for next week. I know we will ramp up, but some still seem too light even for now. Thanks!
See you tomorrow morning. Still hoping to get to KB, even if I’m late, then will be there for boot camp.
Your rocking it girl!
Yesterday’s training (7/9/12)
jumps: 3 x 3
kettlebell front squat (2 x 30# KBs): 6 x 5 sets - This is an increase of 1 rep per set over last week.
dips (BW): 9,9, 17 - Increase of 1 rep per set over last week
pullups: 6, 6, 5, 5, 8 - Last week’s numbers were 5,5,5,5,7…so increased in most sets - and broke parallel on all of these unlike last week. 
pushups: 33 (vs. 30 last time)
Used rumble roller on Sunday. WOW, what a difference in my hip flexors after rolling…and in my back…my calves…piriformis…
Awesome work in here you never cease to amaze me…
Be relentless.
Rick
Great work once again! I’m impressed that you are making improvements all the time. You know there will come a time when your progress will slow down… but not for a long time if you keep up the pace you are going at.
I’m extra proud of those pull ups, especially since you are going further… thats the way to “man-up” and take control!
Also, thanks for use of the rumble roller. That think is fierce but it works a lot deeper than then smooth mushy rollers!
7/11/12 - Week 2, Day 2
squats - to 6 pin
bar x 5 x 1
65 x 5 x 1
95 x 5 x 1
105 x 5 x 5 - Felt good, more explosive coming out of hole…
OHP - These are tough for me, but I did better on the last two sets of 4. Thanks for the coaching, Rick; I could feel the difference after the slight tweaks in form.
60 x 5 x 3sets
60 x 4 x 2
DLs
95 x 5 x 1
135 x 3 x 5 - Better form overall this outing, sets 4-5 best ones.
Will take care of pullups here at home and get ab work in tonight at boot camp.
Bodyweight steady at 118 but bodyfat % is dropping slightly.
[quote]FISCHER613 wrote:
Awesome work in here you never cease to amaze me…
Be relentless.
Rick[/quote]
Thanks, Rick, for the kind words and all the coaching!!!
Really liking the new program. If it doesn’t work out for me to start coming in on Mondays to get in the bench day, I’ll switch Mon and Wed work next week.
[quote]HoJo 2112 wrote:
Great work once again! I’m impressed that you are making improvements all the time. You know there will come a time when your progress will slow down… but not for a long time if you keep up the pace you are going at.
I’m extra proud of those pull ups, especially since you are going further… thats the way to “man-up” and take control!
Also, thanks for use of the rumble roller. That think is fierce but it works a lot deeper than then smooth mushy rollers!
[/quote]
Thanks, HoJo! I thought of you while doing the pullups and what you were saying about going lower and breaking parallel. 
As for the rumble roller, let me know if you want me to bring it in again. It’s brutal, but I have found that it really does help.
Another great boot camp under the belt tonight.
Fave part: sledgehammer strikes! Even snuck in an extra set before leaving the sledgehammer/sled and moving to heavy ropes…hehehe…
I’m looking forward to an easy day tomorrow with lots of foam rolling and stretching.
Impressive! Keep up the good work.
[quote]sen say wrote:
Impressive! Keep up the good work.[/quote]
Hi, Sen!
Thanks for stopping by. I’m enjoying the new program, but boy does it make me hungry!!! LOL
Good to see you back.
Friday’s training (7/13/12) - Week 2, Day 3
squat - All paused squats (as they have been the last two weeks). Good overall, but not sure what happened at 130 as I can front squat that no problem. We thought maybe having the pin set a little higher than usual might have thrown me off (I got through the previous sets ok but felt “off”), so we lowered it to 6. Only got 2 reps there…maybe resetting right then messed me up, maybe I got tired…not sure. Did last set @115/6 pin no problem. Will have to think it through for next week…
bar x 5 x 1
95 x 5 x 1
105 x 5 x 1
115 x 5 x 1
125 x 5 x 1 - All sets to here at 7 pin
130 x 2 x 1 - 6 pin
115 x 5 x 1 - 6 pin
bench - Improving here: Really squeezed blades together and pushed self into bench, adjusted where my feet are for better leg drive (THANKS, Megaloca, for pointing out where they were. This is the first time I could really feel the effect of the leg drive! Insert happy dance here!), more consistent with bar hitting same spot on my chest upon lowering. Happy happy.
bar x 5 x 1
65 x 5 x 1
85 x 5 x 1
90 x 5 x 5
Pendlay rows
90 x 5 x 5
Saturday, 7/14 - Did early morning KB class but kept it light w/30# bell. Chose to sit out boot camp and just watch. Body needed to start recovery in prep for Monday. With the kids in gymnastics on Monday nights, looks like I’ll be able to get into gym for a bit to get in that second bench day a week. Big thanks to Megaloca and HighEnergy for being flexible with their schedules to come in and spot me!!! You’re the best!
Monday training @ home
jumps: 3 x 3
KB front squats (2 x 30# KBs): 7 x 5 sets - Increase of 1 rep per set over last week. Wow…really started to feel these in my legs.
BW dips: 10, 10, 18 - Increase of 1 rep per set over last week. Felt stronger on these today than last time.
pullups: 7, 7, 5, 6, 5 - Increased reps on a few sets, but overall total was same as last week. Still, I’m happy with these (all broke parallel).
pushups: 31
EDIT: Forgot…also rolled on the Rumble roller. Man, do I love and hate that thing!
Sorry about the calendar confusion yesterday, I am terrible w/all these appointments for the kids in the next few weeks. Things are getting ramped up for school just as my mind is being exhausted in the gym. Can’t believe how much I am sleeping lately!
You’ve been doing great, it’s awesome to watch you lift! Rick has it right, amazing.
7/18/12, Week 3, Day 2
squats - All paused to 7 pin
bar/65/95 x 5 x 1
105 x 5 x 5 (last set down to 6 pin)
OHP
55 x 5 x 1
70 x 3 x 1 - Was supposed to be here for all 5 sets, but just sucked here.
60 x 5 x 2
65 x 5 x 2 - Did better @60 so went back up to 65. These last 2 sets were pretty good. Widened stance just a little, which seemed to allow me to lean back further as Rick kept saying I should do, plus positioned bar higher. Had good speed on reps.
DLs
95 x 5 x 1
135 x 5 x 5 - Good today. Increase over last week when I did 3 reps/set.
pullups
4 x 1
5 x 1
3 x 2
Will get ab wok in during boot camp tonight I’m sure.
Bodyweight 117.8, bodyfat % also fell slightly.
7/20/12 - End of Week 3
squats
bar/65 x 5 x 1
95 x 5 x 1
105 x 5 x 1
115 x 5 x 1
125 x 5 x 1
130 x 5 x 1 - This is where I lost all power last week and only barely got 2 reps, so I’m happy with this today.
bench
bar/65/75/x 5 x 1
90 x 5 x 5 - Was pausing too long at top of lift but corrected and last two sets were probably best I’ve ever done. Thanks, Rick, for the coaching on my leg drive and speed! Thanks, Meg, for helping me tweak things with each set!
Pendlay rows
65 x 5 x 1
90 x 5 x 5
Felt good today and am pretty tired - but it’s a good kind of tired. Crashed as soon as I got home, so now it’s time to refuel.
Great progress and motivation - keep it up!
Great job today!!!
I came home, had some Barbacoa and filled up on Coffee. Trying to avoid the auto shut down my body wants to go into so badly right now. No time for a nap means little Meggie will be asleep by 8pm on a saturday night. Of all ways to be “acting my age” an early bed time…I never would have guessed.
[quote]chalkk wrote:
Great progress and motivation - keep it up![/quote]
Thanks much - and thanks for stopping by!
[quote]Megaloca wrote:
Great job today!!!
I came home, had some Barbacoa and filled up on Coffee. Trying to avoid the auto shut down my body wants to go into so badly right now. No time for a nap means little Meggie will be asleep by 8pm on a saturday night. Of all ways to be “acting my age” an early bed time…I never would have guessed.[/quote]
No barbacoa for me that day (ahem…and why is that, huh?! LOL) - but I did devour some ribs (then had a second half slab for lunch today). I hear ya on fighting off the nap that day; treated kids to a movie mid-afternoon and had to fight to stay awake! This week, though, we need to embrace the early bed time…or we’ll pay for it…