Wednesday, 10/17/12 - Week 6, Day 2
front squats
70 x 5 x 1
90 x 3 x 1
105 x 3 x 2
OHP
47.5 x 3 x 1
55 x 5 x 1 - Tried split stance here and for remaining sets. Felt better.
65 x 3 x 1
75 x 3 x 1
DLs
135 x 5 x 1
150 x 5 x 1
175 x 5 x 1
200 x 5 x 1 - PR here. WOO-HOO!!!
Great time training with my buddies today. Thanks again, Fisch, for the coaching, esp. on OHPs.
[quote]KBgal wrote:
200 x 5 x 1 - PR here. WOO-HOO!!!
Great time training with my buddies today. Thanks again, Fisch, for the coaching, esp. on OHPs.
[/quote]
Awesome stuff on the DL’s!! Congrats!
Your new stance on OHP’s looks really strong, you’ve got the power!
[quote]Megaloca wrote:
[quote]KBgal wrote:
200 x 5 x 1 - PR here. WOO-HOO!!!
Great time training with my buddies today. Thanks again, Fisch, for the coaching, esp. on OHPs.
[/quote]
Awesome stuff on the DL’s!! Congrats!
Your new stance on OHP’s looks really strong, you’ve got the power![/quote]
Thanks, Meg!
New stance did feel better and should help with my OHPs. Just have to keep working at those…
Wow, has it really been two weeks since I last logged here? Time flies when you’re having fun, I guess.
Been busy with work, kids activities, and prep for my daughter’s 8th bday party, which was this past weekend. Have been keeping up with the lifting but had to make adjustments over the past week as I slightly hurt my back a week ago today. Not fun - and oddly enough, my training buddy Megaloca hurt her back the same day. Mine was tight before attempting my squats and deads that day, then it just said “enough” after I got that last set of deads done. I’m on the mend but still feel it on squats or when I try KB swings (or T-handle swings). With bench, there is no pain at all, so I’m happy with that.
Will catch up and post past workouts so that I have them here.
Ive said it before but wow on the traps.
Sorry to hear about the back 
At the level of training your at its bound to happen, hope things get back to normal soon.
[quote]Up wrote:
Ive said it before but wow on the traps.
Sorry to hear about the back
At the level of training your at its bound to happen, hope things get back to normal soon.[/quote]
Hey thanks, Up!
The back is fine now (knock wood). I tweaked it back on 10/24 and by the beginning of November, I was back on track with the program (at which point, I got sick with some sinus congestion and lost my voice for a few days, too). I was able to still squat and bench during that week, staying very light on squats.
Hope you’re doing well. Haven’t been on here in a little over a month, so I’ll have to make time to catch up on everyone’s logs soon and see what you’ve been up to.
Catch up time…
Looks like the last session I logged was back in Week 6 of the 9-week program I was doing. Had originally thought I’d get back online sooner than tonight and fill in what I missed, but at this point, I’m just going to summarize and move on.
Tweaked the back in middle of week 7 but continued to train, keeping things light on squats. I then had a few days when it felt like I was getting better, but then I’d do something to stress it and felt like I was taking some steps backwards again. Fortunately, it was only about a week or so before I started to feel better and back to normal. In fact, I ran a 5K with a friend on 11/4 and felt great! For the record, I do not run, but my friend wanted some company and it was the Hot Chocolate 5K, and so yes…I can be bribed with chocolate! I had no issues with the run. I only ran one “training” run with my friend, so really…I attribute my success to the conditioning I’ve had thru KB and boot camp these past 2-3 years.
Finished up last program and tested the week after Thanksgiving.
Results (all singles):
back squat - 175#
bench - 115#
deadlift - 230#
Bodyweight still hovering around 120#. Was really happy with the numbers, though I feel like I should have had a little more on bench. Have done 120 for a single there, so tried for 125 this time, but didn’t get it. That’s ok…the 115 was real purty, in my humble opinion!
Started a new program today with Meg and Missy. Will put that into a separate entry…
12/3/12 - Week 1, Day 1 - Extended Russian Power Routine
bench
6sets x 3reps x 90
squat
6 x 2 x 135
weighted decline situps
25# x 5 x 5
chins
2-2-1
dips 3-2-2
Fischer has helped me tweak my squat over the past several weeks…just watching that I really sit back; felt solid tonight (thank you, Rick!).
Man-oh-man do I love the sound of “Extended Russian Power Routine.” Music to my ears!
[quote]jjackkrash wrote:
Man-oh-man do I love the sound of “Extended Russian Power Routine.” Music to my ears![/quote]
hehehe…I’m with ya, Jack! I’m excited about it!
Week 1, Day 2
deadlifts
185 x 3 x 6sets
Borrowed Rick’s Fat Gripz to do a few rack pulls for grip work. Pretty comical on first few tries, but left hand eventually showed up to the party as I was able to hold the bar longer each time.
135 x 1 x 4
T-handle swings
60 x 12 x 3
Did KB class last night. It was a good one…higher reps on some complexes and burpees included in the mix. Really got the heart rate up and the sweat pouring!
Time to eat. Boot camp tonight.
12/7/12 - Week 1, Day 3
squats
bar/95 x 3 x 1
135 x 3 x 6sets
bench (first time w/straps)- Really liked this! Some wobbly reps here and there but quickly learned to squeeze bar harder, watch elbows, press up evenly. Good speed on the reps.
bar/70 x 2 x 1
90 x 2 x 6sets
decline abs
15# x 5 x 5
chinups
2-2-1
dips
3-2-2
Happy New Year, All!
Wow, can’t believe I was last here just over a month ago. Busy, busy with life, work, and kids’ activities, holidays…
I last logged end of Week 1 in the program Fischer started us on at beginning of December. The next week, our weight room underwent slight remodeling (new flooring) and rearranging, so Rick kept me moving with pulls and stiff-legged DLs on cables. He also got me started on Bulgarian split squats (OUCH!). When the weight room was ready, I repeated Week 2 and have been going strong ever since, finishing Week 5 this past Friday.
I’m REALLY happy with the progress made thus far!
Squats: Have been successful hitting reps with depth and decent form.
Monday is steady at 135 x 2 x 6sets throughout the 9-week program.
Fridays have gone as follows:
6sets x 3 x 135
6 x 4 x 135
6 x 5 x 135
6 x 6 x 135 - Was flyin’ high for some time after completing this!
5 x 5 x 145 - Felt strong. Reminders from Fischer to keep my chin up and blades squeezed.
Bench: Fisch coached me to set up with an even bigger arch, and that is working well. Keeping elbows tucked better and working on exploding as I press (I knew those pin presses would help!).
Friday is steady at 90 x 2 x 6 sets.
Mondays have gone as follows:
6 x 3 x 90
6 x 4 x 90
6 x 5 x 90
6 x 6 x 90
5 x 5 x 100
Deadlifts: Loving my Wednesday DL day!
6 x 3 x 185
6 x 4 x 185
6 x 5 x 185
6 x 6 x 185 - WOO-HOO!!!
5 x 5 x 195
So, those are numbers for the past 5 weeks. Accessories have included incline press, t-handle swings, abs, bulgarian split squats, GHRs, chinups, and dips, though the last week or so, I didn’t do any of these. Too tired from the lifts themselves! Still doing KB sessions on Tuesday nights, though I’m keeping it as more of a recovery session with light weight, and boot camp as well (we got an actual prowler in addition to the sled we were using).
Bodyweight: 120-123 during the last month. Probably back to ~121 now.
1/14/13: Week 6, Day 1
bench
5sets x 4 x 105
squats
6 x 2 x 135
Solid work today. 5th set on bench was an add-on per Fischer’s suggestion (it was that or do some incline bench presses, so I went with this). Good speed on the presses. Happy happy!
Good speed on the squats now!
Too bad I could not see the Benching but knowing you, all went well.
I am looking forward to the next couple of weeks on this program .
Fisch
[quote]FISCHER613 wrote:
Good speed on the squats now!
Too bad I could not see the Benching but knowing you, all went well.
I am looking forward to the next couple of weeks on this program .
Fisch
[/quote]
Thanks, Coach! Feeling strong (and proud) of the work done in this program, the last few weeks in particular! Again, thanks for getting me to this point!
1/16/13: Week 6, Day 2
Deadlifts
135 x 3 x 2 sets
170 x 3 x 2 sets
205 x 4 x 4 - Woo-hoo! 5 months ago, I PR’d with 175 x 3 x 3. Excited about the progress made!
(bodyweight ~122 today)
Here’s video of the third workset:
Finished up with some light T-handle swings: 35 x 10 x 5sets.
Refueling for boot camp tonight.
Wow! Great DLs! Are you pulling in Oly shoes?
I’m always so impressed by how much weight you move.
Strong!