Good work in here, you took a good step forward im your lifts today!
Squats and your bench looked real smooth and controlled.
Fisch
[quote]FISCHER613 wrote:
Good work in here, you took a good step forward im your lifts today!
Squats and your bench looked real smooth and controlled.
Fisch[/quote]
Thank you! Felt it was a strong start to the week on Monday.
9/18/12 - Kettlebell session
Good work last night. Still worked up a good sweat even though I went lighter (30# kb). After squatting Monday, legs felt it on the goblet squats and half-moon slams.
Note: I think I inadvertently scared some of the new folks last night a couple times when I’d make a face or shake my head after Fischer called for certain moves. Could hear them saying things like, “uh oh…if SHE doesn’t want to do it, then it must be bad…” LOL. They did just fine, but I’m going to try to just smile and get to it when Fisch calls out what’s next…at least until they figure out for themselves why certain moves make me want to shoot daggers at our fearless leader. 
9/19/12 - Week 2, Day 2
front squats
62.5 x 5 x 1
80 x 5 x 1
95 x 5 x 2
OHP
45 x 5 x 1
50 x 5 x 1
60 x 5 x 1
70 x 4 x 1
DLs
110 x 5 x 1
135 x 5 x 2
155 x 5 x 1
177.5 x 5 x 1
Good day today. DLs felt good overall except for the last rep…bar was a bit too far from my shins to start.
Note: the “.5” on some of the weights above are due to Fisch loaning me his 1.25 plates so that I could load pretty close to the exact weight called for in the program we’re doing (based on calcs. off my 1RM). There is only a small change in some of the increments from week to week, so this will help me stay on track without causing too big a change too early in the program.
Awesome boot camp tonight! Fisch put together a t-handle today and added it into one of our circuits. I think we started out with maybe 60# on there and then later it was 80-85 (+ a little more for whatever the rig itself weighs).
So we did 12 swings with this, pushed sled out and back, then some sprints. 3x through this combo.
Next it was 12 rope slams, 12 jumping jacks, 12 sledgehammer strikes, skip length of basketball court and back. Repeat for 3-4x rounds total.
Comment heard several times and from different people: “I can’t breathe!”
Gonna sleep well tonight (and probably hurt tomorrow!).
Glad you enjoyed class!
Im really not sure how you can possibly get enough sleep and fuel to do all you do!!
NICE
9/21/12 - Week 2, Day 3
squats (2-second pause at 6-pin)
95 x 5 x 3
110 x 5 x 1
130 x 3 x 1
95 x 8 x 1
- I did squats wearing my old Timberland boots as Fisch suggested it would give me a little elevation and more stability. I have to say that it felt great, and I was really able to explode out of the hole on all sets! He’s been encouraging us to get Oly lifting shoes; I thought I understood why, but until I did the squats in boots with a solid heel…well, let’s just say I truly get it now.
bench
85 x 5 x 4
100 x 3 x 1
70 x 8 x 1
- Worked again on slowing it down as I lower the bar. Felt good today.
superset: DB presses (25#DBs x 10) / t-handle swings (60# x 10) - 3 sets
Second time using the t-handle. I like how I can monitor my form by whether or not the plates are clanking together and making noise. Good overall but got it just right on all reps of the last set.
Pendlay rows
82.5 x 5 x 4
97.5 x 3 x 1
70 x 8 x 1
barbell curls
45 x 9 x 2
[quote]Up wrote:
Im really not sure how you can possibly get enough sleep and fuel to do all you do!!
NICE[/quote]
She’s a machine for sure!!!
Excellent work lady
[quote]coyotegal wrote:
[quote]Up wrote:
Im really not sure how you can possibly get enough sleep and fuel to do all you do!!
NICE[/quote]
She’s a machine for sure!!!
Excellent work lady :)[/quote]
Hey, thanks, Up and coyotegal! Trust me…there are days when I don’t even know how I get through everything I need to do during the day, but I manage. Can’t tell you how many times in the past I went in for training and felt sluggish but left feeling way better because of the training. I’m just one of those folks who seems to work better when my schedule is packed vs. when it’s wide open; when I know I have lots to do in and out of the gym, I’m better at managing my time.
Have a great weekend!
Did several sets of swings with the t-handle @ 60# this morning.
After using it Wednesday in boot camp, yesterday after squats and bench, and then again this morning, my glutes are talking to me (not screaming at me in a bad way, but they’re definitely waking up).
so you liking your glutes 'talikng" to you or is it maybe “barking” ? LOL
Seriously though good work today and this whole week was a lot of volume for you. Eat, rest and stretch today and tomorrow.
[quote]FISCHER613 wrote:
so you liking your glutes 'talikng" to you or is it maybe “barking” ? LOL
Seriously though good work today and this whole week was a lot of volume for you. Eat, rest and stretch today and tomorrow.
[/quote]
As long as they keep it down to a low “whisper,” they can talk to me; some wise dude told me it will help improve my squats and deads, so I’ll stick with it. hehe… (May make a trip today for materials to make one for myself. That way I have one if I’m at the gym when you’re not there or just be able to load one lighter if you’re using yours).
Definitely going to be a good girl and roll/stretch this weekend. Thanks!
1 inch pipe diameter for all fittings.
T-section
4.5 inch “nipple” x2
floor flange
12 inch nipple
Electrical friction tape
Assemble with the thread locker on the threads going into the floor flange. Screw the $.5 nipples into the t-section. Triple wrap the exposed threads and double wrap the bare metal. voila T-Handle!!
Looking forward to seeing it in action.
9/24/12 - Week 3, Day 1
squats (to 6-pin, paused) - Felt really good. Nice and low, really engaged glutes better, more explosive out of the hole.
97.5 x 5 x 3
115 x 5 x 1
130 x 5 x 1
bench
85 x 5 x 3
97.5 x 5 x 1
97.5 x 8 x 1 - YESSS!!! Fisch told me not to stop at 5, just keep going. I can hardly believe I got 8 good reps out! There was a time not long ago when I was lucky to get 2, maybe 3 at this weight…and they almost certainly didn’t look as good as the ones I did tonight!
Pendlay rows
95 x 5 x 5
T-handle swings
60 x 5 x 3sets
-Guy in gym commented that "oh, I see you’re using Rick’s contraption, but I told him I had made my own. He smiled and said, “you don’t see too many women using that…” LOL. Told him I’ve been swinging KBs for about 3 years now, so this is right up my alley. He mentioned that he had heard Rick coaching another client that if your form is right, the plates shouldn’t clink together and make much noise. Ruh-roh! A challenge?! No worries, Bogotir…I think I you’d approve…got in the groove, nice and quiet.
weighted situps (6-peg decline)
35# plate x 10 x 4
Very happy with today’s training! Thank you, Rick, for sticking around a few extra minutes to spot me.
What’s your biggest bench ever?
[quote]jjackkrash wrote:
What’s your biggest bench ever? [/quote]
Hi, Jack. Let’s see…120 for a single (was very excited as that’s my bodyweight). Have done 95-105 for something like 5 reps x 5-6 sets and 115 for 3reps, but yesterday’s work was the best in terms of consistent, good form.
A body weight bench, great job! I figure you’ll crush 125 lbs. next time, maybe more based on the numbers from tbe last set. You are pretty close to benching with the big plates.
[quote]jjackkrash wrote:
A body weight bench, great job! I figure you’ll crush 125 lbs. next time, maybe more based on the numbers from tbe last set. You are pretty close to benching with the big plates. [/quote]
Thanks, Jack! Yeah, I did a little happy dance that day - and I kept asking Fisch all afternoon, “Ok, for real, you didn’t touch the bar and help me?!” LOL!
Bench is finally starting to click for me this week as far as putting together all the things I know I should be doing but just haven’t managed to do well/consistently until now.
A little catching up on my log…9/26/12, Week 3, Day 2
front squats
65/80 x 5 x 1
97.5 x 5 x 2
Didn’t quite feel right that day. I recall that I didn’t feel like the bar was in the right spot, elbows not always up, but got it done.
OHP
45 x 5 x 1
52.5 x 5 x 1
60 x 5 x 1
70 x 5 x 1
-Did much better on these this week (didn’t struggle as much on the set @ 70#)
DLs
135 x 5 x 2
160 x 5 x 1
182 x 5 x 1
135 x 3 x 3 (sumo)SS with T-handle swings (sumo) 125 x 3 x 3 (WOW, did I feel these in my whole backside!)
Wednesday evening - boot camp
Another great class w/box jumps, sled, sprints, t-handle swings, rope slams (ROCKED those that night), and runs with heavy bag
Thursday - mobility, stretching
Hips were tight and tender. Glutes sore. Did some rolling and just a couple sets of swings on t-handle to loosen up.