Well KBgal just hit 77.5x21 on Flat bench yesterday.
I am just amazed at her tenacity to keep moving forward and doing what is needed to get the lifts in. Anything I call for she does no questions asked and with 100% intensity. Most people would have given up with what she has been through let alone have gotten stronger and developed a very fine physique along the way.
[quote]FISCHER613 wrote:
Most people would have given up with what she has been through
[/quote]
Hope all is okay, KB girl.
[quote]kpsnap wrote:
[quote]FISCHER613 wrote:
Most people would have given up with what she has been through
[/quote]
Hope all is okay, KB girl.[/quote]
Hey thanks, Snap! I’m doing fine. What Fisch is referring to is that I’ve been adjusting to life as a single mom since July; my ex and I were divorced then, just a few months shy of our 11-yr anniversary. It was a long time coming, but I believe it was the right decision. We are pretty amicable and share custody of our 7 and 9-yr-old daughters, who seem to be adjusting to the new routine pretty well (knock on wood). Sooo, with all of that going on, I suppose there are folks who would have put the lifting to the side. Instead, I embraced it even more as an activity that helps keep me grounded and happy. My local Iron Family has big shoulders for me to lean on, and I definitely took advantage of that!
The program(s) I’ve been doing most of this year - and particularly the one just before what I’m doing now - have been quite intense. I’ve never done much of a true de-load. So you take that alone, then add in the personal situation…it’s not surprising I crashed hard a few weeks ago. However, I took 1-2 weeks of lifting way light just to keep moving, talked with Fisch about adjusting my program down to 2 days of lifting to accommodate my new schedule with the kids, and I am lovin’ it! I’ll post my training from today in a minute. Feeling strong (physically and mentally!). Onward and upward! 
I have been doing a 5/3/1/ program that Fischer put together for me. Today was the end of the third week. Rather than back track to Week 1, I will post what I did Wednesday and today.
Wednesday, 11/6/13 (“A1” workout)
bench: First 2 weeks were at 65% of training max, 5x5; today and next week are at 75%, 5x3. We set training max at 105 (got 115 for 1.5 reps and 105 for 3, so we set it conservatively).
flat bench:
warm-up: bar x 5 x 2
4 sets of 3 @ 77.5
5th (last set): 21 reps!
OHP
45 x 5 x 10
One-arm row
30# x 3 x 12
Rear scapula raises
5# x 2 x 6
supermans on incline bench
8-10 reps x 2
today- Friday, 11/8/13 (“B1”)
squats (Per template, today is 5x3 @ 75%)
warm-up: overhead squats - bar x 3 x 3
120 x 4 x 3reps
120 x 1 x 15 - WOOHOO! I weighed in at 118.5 this morning, so I’m happy to have gotten 15 reps at just above bodyweight. Admittedly, I was about to stop at 10, but Fisch kept pushing me to keep going. (Thanks, Coach!)
sumo DL
135 x 3 x 10
weighted abs, slant board
15# x 5 x 10
Good stuff today - but I can tell that the hammies will be screaming at me tomorrow from the sumos, lol.
Great job on the squats. Very solid and strong. I think your body likes the 3 days of lifting with 1 day devoted to Kbells.
Now we just stick with the course for 6 months and then do a mini-ramp(4 weeks) to test for new maxes.
[quote]FISCHER613 wrote:
Great job on the squats. Very solid and strong. I think your body likes the 3 days of lifting with 1 day devoted to Kbells.
Now we just stick with the course for 6 months and then do a mini-ramp(4 weeks) to test for new maxes.[/quote]
Agreed - and I’ve been able to start increasing the weight on the kbells again with this setup, which is good.
Week 4, Day 1 (“A2” workout)
Due to a little switch in my work schedule this week, I did my “Wednesday” training this morning.
OHP
62.5 x 5 x 3
bench
60 x 5 x 10
pulldowns
70 x 5 x 12
-Varied each set…alternated facing towards the machine and away, wider grip, palms toward me, legs over the pads instead of under…
Was tired when I left the gym, but I feel better now that I’ve eaten (still doing the intermittent fasting). Will have another meal around 5:30pm and do KB class at 7pm. (Well, I intend to show up. If my upper body decides to stay home, then I’ll just help folks out during class, lol!)
[quote]KBgal wrote:
Week 4, Day 1 (“A2” workout)
Due to a little switch in my work schedule this week, I did my “Wednesday” training this morning.
Was tired when I left the gym, but I feel better now that I’ve eaten (still doing the intermittent fasting). Will have another meal around 5:30pm and do KB class at 7pm. (Well, I intend to show up. If my upper body decides to stay home, then I’ll just help folks out during class, lol!)
[/quote]
Remember drink your Broth please and take your Aminos.
Looks like good solid work today.
Glad to see you back in action, the new schedule looks good.