What a great day! Amazed at the strength I’ve built over the past few months.
squats
97.5 x 5 x 3
115 x 5 x 1
132.5 x 3 x 1
97.5 x 8 x 1
Really got low on these today and exploded out of the hole. Felt really good!
bench
85 x 5 x 4
100 x 3 x 1
75 x 20 x 1
Checked my notebook, and the first day I ever benched was April 6th of this year. I did 75 for 3 reps (I struggled, and they were so not pretty), 85 x 3, 90 x 0, then 90 x 1. Today (less than 6 months later), I got 75 x 20 beauties after doing 100 x 3 (and earlier in week…97.5 x 8). SO VERY HAPPY!! Thank you, Fisch, for building me strong!!!
Pendlay rows SS T-handle swings
rows: 85 x 5 x 4 / 100 x 3 x 1 / 75 x 8 x 1
swings: 50 x 15 x 4 / 75 x 10 x 1 / 85 x 7 x 1
Fantastic day for me, and my buddies all rocked today as well!
sidenote: So KbGal is tired after a day of work and I offer up some pre-workout powder ( like jackd 3d) only thing is she has no water bottle or cup so what she do? Threw the powder down her throat like a sorority chick and did a chaser with water…LOL- to see her face after doing it, priceless!
[quote]FISCHER613 wrote:
Good work today especially on your benching!
Your squats were rock solid as well actually.
sidenote: So KbGal is tired after a day of work and I offer up some pre-workout powder ( like jackd 3d) only thing is she has no water bottle or cup so what she do? Threw the powder down her throat like a sorority chick and did a chaser with water…LOL- to see her face after doing it, priceless!
[/quote]
Thanks for showing me the pin press! It felt really good!
As for the powder…well, um…ok if you’re gonna liken me to a sorority chick in this instance, all I’ll say is that I’ve swallowed better things in my life! hahaha! (oh, I’m sorry…did I say that out loud?!) The chick in the bathroom who saw me thought I was a nut for sure! Never a dull moment, huh?!
Despite the good clean fun/silliness in the gym today (see post above), I actually did do some good training…
squats
bar x 5 x 1
100 x 5 x 3
117.5 x 5 x 1
132.5 x 5 x 1
My form was good throughout all sets, with just a few minor reminders from Fisch along the way.
bench - First time trying paused pin press to help me learn how to explode. Went well!
85 x 5 x 3
95 x 5 x 1
100 x 5 x 1
SS: Pendlay rows 100 x 5 x 5 / T-handle swings 60 x 10 x 5
-Wow, did I work up a sweat doing these!
Great session tonight! Felt strong, done in an hour! Thanks, Rick, for the help tonight!
front squats
67.5 x 5 x 1
85.5 x 5 x 1
100 x 5 x 2
OHP
45 x 5 x 1
52.5 x 5 x 1
65.5 x 5 x 1
70 x 5 x 1
DL
135 x 5 x 1
140 x 5 x 1
162.5 x 5 x 1
185 x 5 x 1
I somehow got myself through yesterday’s training despite being light-headed and just way “off.” I literally crashed the night before within a half hour of finishing KB class…without eating anything at all…and Wednesday’s breakfast wasn’t enough to compensate for not having refueled the night before it seems. Lesson learned: always have something in your bag in case blood sugar is low (I usually do, but had nothing this time, so thankfully Fisch had something).
Went home, rested a bit, and refueled with some good quality protein and some carbs.
Wednesday evening: boot camp
The afternoon rest/refuel did wonders, as I made it to boot camp. Those of us who squatted and did DLs earlier in the day were pretty beat, but we did well. Fought hard on my pushups but finished strong doing one-legged pushups (not by choice, but I take the challenge when thrown at me), more ab work, followed by sled runs, t-handle swings, sprints, tire jumps, angry rope, etc…
Let’s see…one guy down on all fours fighting back urge to throw up, one lifter on belly on floor trying to compose herself, another one pacing gym trying to catch her breathe, and me sitting on haunches trying to bring heart rate down/control breathing (Fisch had to come over and talk me through it). Yep…it was a really good session! Just heard from a lifting partner who said she woke up feeling GREAT today, as did I! Will be sure to do some dislocates, mobility, maybe light t-handle swings later today to stretch out.
Checked my notebook, and the first day I ever benched was April 6th of this year. I did 75 for 3 reps (I struggled, and they were so not pretty), 85 x 3, 90 x 0, then 90 x 1. Today (less than 6 months later), I got 75 x 20 beauties after doing 100 x 3 (and earlier in week…97.5 x 8). SO VERY HAPPY!! Thank you, Fisch, for building me strong!!!
[/quote]
Every time I watch you bench I am floored by the progress you have made in the last 3-4 weeks!! Everything has really just clicked and looks so good now, great job!
The afternoon rest/refuel did wonders, as I made it to boot camp. Those of us who squatted and did DLs earlier in the day were pretty beat, but we did well. Fought hard on my pushups but finished strong doing one-legged pushups (not by choice, but I take the challenge when thrown at me), more ab work, followed by sled runs, t-handle swings, sprints, tire jumps, angry rope, etc…
Let’s see…one guy down on all fours fighting back urge to throw up, one lifter on belly on floor trying to compose herself, another one pacing gym trying to catch her breathe, and me sitting on haunches trying to bring heart rate down/control breathing (Fisch had to come over and talk me through it). Yep…it was a really good session! Just heard from a lifting partner who said she woke up feeling GREAT today, as did I! Will be sure to do some dislocates, mobility, maybe light t-handle swings later today to stretch out.[/quote]
What is this??? I missed you doing one-legged pushups??? So, who was the pusher, HoJo or Fischer???
That was one great class. Took everyone out on some level! The extra kettlebell that was originally on the sled would have been the thin mint that would have had EVERYONE puking had OMF not taken pity and removed it. Feeling super today, just don’t ask me to lift anything heavy:) Glad to hear you are feeling good too!
The afternoon rest/refuel did wonders, as I made it to boot camp. Those of us who squatted and did DLs earlier in the day were pretty beat, but we did well. Fought hard on my pushups but finished strong doing one-legged pushups (not by choice, but I take the challenge when thrown at me), more ab work, followed by sled runs, t-handle swings, sprints, tire jumps, angry rope, etc…
Let’s see…one guy down on all fours fighting back urge to throw up, one lifter on belly on floor trying to compose herself, another one pacing gym trying to catch her breathe, and me sitting on haunches trying to bring heart rate down/control breathing (Fisch had to come over and talk me through it). Yep…it was a really good session! Just heard from a lifting partner who said she woke up feeling GREAT today, as did I! Will be sure to do some dislocates, mobility, maybe light t-handle swings later today to stretch out.[/quote]
What is this??? I missed you doing one-legged pushups??? So, who was the pusher, HoJo or Fischer???
That was one great class. Took everyone out on some level! The extra kettlebell that was originally on the sled would have been the thin mint that would have had EVERYONE puking had OMF not taken pity and removed it. Feeling super today, just don’t ask me to lift anything heavy:) Glad to hear you are feeling good too![/quote]
Who was the pusher? Well, I saw HoJo doing them, but I don’t know if Rick suggested he do it or not (I’ve seen HoJo just do that kind of stuff on his own). So Fisch asked me what number of the ladder I was on; I was finishing 8, so he said to do the one-legged for the rest of them. I’m surprised you didn’t turn to see what was going on given all the grunting I was doing by that point. hahaha…
Thanks, Rick! Thanks, again, for the concern and watchful eye during morning session yesterday. Last thing I would have needed would have been to hurt myself lifting when feeling off-kilter, but I knew I could still manage.
It was all Big Fisch on the one-legged pushups. Occasionally he walks by and bust me for slacking, which he probably should. Back in the day, before things got more intense, I used to do explosive pushups and every so often I will crank out some strange variation. But I’m all about pacing myself so I don’t puke at that end. Every so often he comes up with a new “option” and well… its not really an option as much as a challenge. Just another way to keep us on our toes!
[quote]HoJo 2112 wrote:
It was all Big Fisch on the one-legged pushups. Occasionally he walks by and bust me for slacking, which he probably should. Back in the day, before things got more intense, I used to do explosive pushups and every so often I will crank out some strange variation. But I’m all about pacing myself so I don’t puke at that end. Every so often he comes up with a new “option” and well… its not really an option as much as a challenge. Just another way to keep us on our toes! [/quote]
Hey, Hojo!
Agreed on the idea that it’s not really an option…unless you want to deal with him calling you “chicken” all night long! LOL
Seriously, though…the challenges are good to keep us improving. See you Wednesday!
A few sets of t-handle swings (60# x 10 for 3-4 sets)
Calf raises in Smith (95# x 25 x 3)
Monday, 10/8/12 - Week 5, Day 1
squats - 2-second pause, touched 6-pin on all reps.
bar/65 x 5 x 1
102 x 5 x 3
120 x 5 x 1
137.5 x 5 x 1
flat bench pin press, paused - These all felt really good. I find that I am pushing away better while doing these.
85 x 5 x 2
90 x 5 x 2
102.5 x 8 x 1 - Yesss!!!
rows supersetted with t-handle swings:
rows: 95 x 5 x 5
swings: 60 x 12 x 5
Felt solid on everything tonight. Left good and hungry!
DLs
135 x 5 x 1
150 x 5 x 1
167.5 x 5 x 1
190 x 5 x 1 (PR for 5reps)
Wednesday evening - boot camp
This one had a lot of bodyweight exercises followed by sled pushes, jumps (onto and into/out of tire), and scooters. Rough one for me having done deads earlier in the day, but I survived.
Fisch took a pic of my back during boot camp this week to show me that it’s changing again. Compare it to my avi (taken back in May of this year)…I was surprised to see the traps popping so much!
Friday, 10/12/12 - Week 5, Day 3
squats
102.5 x 5 x 2
125 x 5 x 2 (Was supposed to be 120, but I loaded wrong. Felt fine.)
140 x 3 x 1
102.5 x 3 x 1 - Was supposed to go for 8 here, but something wasn’t right, so I stopped at 3.
bench
90 x 5 x 4
105 x 3 x 1
77.5 x 22 x 1
Rows supersetted with T-handle swings:
rows: 95 x 5 x 5
swings: 60 x 12 x 5
Strong finish to Week 5. Feeling good, bodyweight around 118-119 (I’m guessing, haven’t stepped on scale in the last week or two). Midsection seems to be leaning out a bit, shoulders/upper arms have more definition, and glutes/hammies are being activated/developed better with addition of t-handle swings. KB as light recovery also seems to be working well. Happy happy! Thanks for the great programming and support, Rick!
[quote]KBgal wrote:
Fisch took a pic of my back during boot camp this week to show me that it’s changing again. Compare it to my avi (taken back in May of this year)…I was surprised to see the traps popping so much![/quote]
