2/1/13 - Week 8, Day 3
squats
95 x 2 x 1
135 x 2 x 2
155 x 1 x 1
185 - Did about a quarter squat x 3reps…just to get feel of heavier weight than 170 workset
170 x 2 x 2 - PR! First set was a bit shaky (maybe coach’s fingers lightly under the bar on the way up?), but second set was good, all me. Happy happy!
Russian overheads
7.5 x 5 x 3
scrape-rack presses
bar x 5 x 1
65 x 3 x 3 - with 5 overhead shrugs after each set
t-handle swings, sumo stance
35 x 10 x 3
So busy and haven’t been able to log, so a little catching up here…
2/4/13 - Week 9, Day 1
warmup - Russian overheads
7.5 x 5 x 3
bench
bar/75/95/110 x 3 x 1
120 x 1 x 2sets - PR!!! This was my bodyweight press. On first rep, it came up so fast that I sort of stopped and held it there mid-press before finishing…as if it surprised me that I got it up past my usual sticking point no problem. Rested a bit then tried a second rep. That came up fast and smooth.
125 x 0
squats
bar/95 x 4 x 1
115 x 2 x 1
135 x 2 x 6 sets
2/6/13
Was not well-rested and did not feel my best, so instead of doing the regular program for deadlifts, I just kept it light.
Did 135 for sets of 3, sumo stance…played around with how wide to place hands on snatch grip.
T-handle swings
60 x 10 x 3sets
2/8/13 - Week 9, Day 3
squats
bar x 4 x 1
95 x 3 x 1
115/135 x 2 x 1
155 x 1 x 1
170 x 0
170 x 1 x 1
180 x 1 x 1 - PR!!! Felt good, good depth, came up with good speed.
185 x 1 x 1 - Eh…had a little help from my spotter past the sticking point, but I know I can get this cleanly on my own another day.
bench
bar/75 x 3 x 1
90 x 2 x 6
2/11/13
Finished my squats and bench on this current program the prior week, so I just did a light day on Monday.
bench
75 x 4 x 1
90 x 3 x 1
110 x 2 x 1
125 x 0
squats
bar/95 x 4 x 1
115 x 2 x 1
135 x 2 x 6sets
2/15/13 - Week 9 Deadlifts
Did not do my deads on Wednesday of this week (just a really bad day, so I had done a few reps at 135 and 185 then stopped).
Today, however, was GRAND!
DLs
135 x 3
165 x 3
195 x 2
195 x 1
225 x 1
240 x 1 x 1 - PR!!! 2x bodyweight!! It was slow but steady. Funny thing: As I set the bar back down after completing the lift, there was a moment when I thought, “Wait a minute! I had 240 on there!” Of course, I knew before pulling that this would be my max lift, but I guess it came up so much easier than I expected that somewhere between floor and lockout, my brain forgot what I was attempting. Crazy! So glad that Fischer, Megatron, and HighEnergy were there with me. Have had a shitty week, so this made me feel good. Tried for 250 but wasn’t in the cards for today (Fisch said I shouldn’t have waited so long between the 240 and this one; it’s ok…get it next time.)
BIG THANKS to Coach Fischer for getting me here and to my Iron Sisters for their constant support!!! Onward and upward!
Real good work so for a woman raw lifting
Bodyweight 120lbs
squat- 185
bench- 120
Deadlift- 240
Great lifts for only 8 months training !
Cherry Blossom Warrior…
Fisch
Awesome KBgal!! Glad to see your still crushing it.
Sounds like it almost felt good enough to rep, thats sweet, congrats!
Just fabulous! Always impressive.
Stopping by to say hi. I hope you are doing well. 
Up and Snap - Thank you!!!
Kairiki! How are you? I haven’t been able to make time to catch up on so many logs but have been wondering what you’ve been up to. Thanks for stopping by.
Been taking kind of a light week this week and will be chatting with Fisch about next program.
Monday of this week, I went in to just stay light while spotting Meg as she finishes up her last couple of weeks on this program. Was working on bench doing singles at Fisch’s suggestion and eventually found myself looking at 125. Had attempted that the week before a few times without success. Here’s how this one turned out:
Bodyweight + 5lbs. We cheer each other on and get excited for our PRs, but this one in particular…well, I was flying high for a while. It had been a bad morning/afternoon for each of us in different ways that day, but leaving the gym that night, we were all smiles.
Wow…been away from here for too long. Life just got too chaotic/stressful to keep up with the log - but I have been continuing my training with Fischer nonetheless! Started a new program last week and have been doing the intermittent fasting that he mentions he’s doing (along with my lifting buddy, Megatron). Good stuff all around.
Must finish out the work day but will log later. Looking forward to seeing what everyone’s been up to!
Nice benching!
Would like to see some logging in here again to see others input as well.
Ok, Coach; I"m here. Time to get back into the logging now.
When I left off, we were at the tail end of a 9-week program. I finished that one out with 1RM as follows: squat 180, bench 125, DL 240 (bodyweight ~120#). Happy happy!
Next came another 9-week program in which I had squats and bench on Mon/Fri and deads on Wednesdays. We switched me to a variation of what I had always been doing such that I now did high-bar squats, incline press, and sumo deadlifts. WOW, talk about learning how to walk all over again! I finished up wtih squat @ 160, incline press @ 100, and sumo DL @225.
Did a lot of accessory work which included blast strap pushups, bodyweight dips, t-handle swings, chinups, weighted abs, split squats with dumbbells, and GHRs.
On 5/6/13, we started the current template, which I am loving! I do all three lifts 3x per week. Monday is heavy day for squats (so, 80% of max), Wed. is heavy for flat bench, and Friday we have heavy deads (back to conventional).
Will get back online later to log this week’s work and comments. Kiddies are a calllin’!
So much for logging the end of May…and June…July…
Finished up that last 8-week program good and strong:
Deads:
175 x 7 x 3 (BW was around 120-ish then)
175 x 15 (happy happy)
Now, I’m into Week 3 of the latest program that Fisch has put together for me. More volume in this one.
Wednesday, 7/24:
Deadlift
135 x 5 x 2
160 x 3 x 2
185 x 3 x 5
185 x 2 x 1
Bulgarian split leg
20# x 5 x 5
seated DB press
22.5# x 8 x 10
Didn’t get to GHRs.
Bodyweight has just dipped under 118 for the first time in ages. I’ve been continuing the intermittent fasting and have really leaned out. Was 120.2 just over two weeks ago; weighed in just under 118 on Wednesday of this week. Have had to back off just a little on planned weight for squats but have been doing fine otherwise.
Watching you pull 175 x15 was cool to watch.
Watching you overhead squat or perform a hang snatch I truly believe if you did this when you were younger you could have least progressed to Nationals in the Oly lifts.
All in all the last 1.5 yrs brought a tremendous change in your mental outlook as well as your physical appearance.
Thanks for the encouraging words, Coach. You’re a great teacher!
Week 3, Day 3 - Friday, 7/26/13
warmup: overhead squats - bar x 3 x 3
squats:
bar x 5 x 1
95 x 5 x 2
115 x 3 x 2
130 x 6 x 2
bench (wide grip):
bar x 5 x 1
75 x 5 x 1
105 x 4 x 3 (was supposed to be 5 sets of 3, only did a double on set #5)
105 x 2 x 2
hang snatch:
bar x 2 x 3reps
bar x 4 x 2reps
Having fun learning technique and speed on the hang snatch, so I stuck with the bar that day and didn’t add any add’l weight. Trying to remember to pull with my arms as my hips move forward.
Lest you think that Fisch has stopped cracking the whip on his clients, here’s what he put together for my birthday last month. Four of us buddied up and dubbed it the “I’m alive at 45!” session.
15 burpees
400m row: 1min 35 sec (my best time)
15 double rope slams
12 burpees
400m row - 1:42
12 rope slams
9 burpees
400m row - 1:50
9 rope slams (He was literally pushing me to the ropes by this point as I was giving him dirty looks and wanting to collapse…)
Then it was 3 rounds of the following:
abs (on slantboard w/press)
15# x 5
squat jumps
BW x 5
hanging abs
BW x 5
Alive and well, indeed!
Actually it was 21-15-9 on the burpees and rope slams…lol
Hell if women at 25 could have your body that you have at 45… I would umm err nevermind!
So KBgall what do you call the Traps?
21-15-9?!? See what happens when I don’t write it down that same day?
Oh - they are “TRAP-A-ZAPS” - not to be confused with “AB-A-DABS,” which are finally starting to show up for me! Program is working, LOL…
[quote]FISCHER613 wrote:
Actually it was 21-15-9 on the burpees and rope slams…lol
Hell if women at 25 could have your body that you have at 45… I would umm err nevermind!
So KBgall what do you call the Traps?
[/quote]
WoW, reading through your log and seeing the progression is truly inspiring. While your body at 45 might be smoking hot (I surmise such from your coaches comments above) I see a dedicated strong woman that set goals and worked hard to achieve her goals. Now that to me is sexy! Congrats.
I look forward to following your continued progress through your log.