[quote]FISCHER613 wrote:
So how did you like the sqauting session? :}
More importantly how about those sled runs…LOL
Good job “little Bogatir” !
[/quote]
Thanks for an awesome first training session! I’m HOOKED! 
As for the sled…different feel than in boot camp (and I’m not sure if it was because it was heavier or because of the different workout that was done prior to sled). Legs just felt different this time - but at least I had some speed…well, for the first full pass and a half! LOL
And so it begins…
First squatting session w/Fischer:
bar x 5 x 2 (Rick, is the bar 45?)
65 x 5
95 x 5 x 2
115 x 3
135 x 3
145 x 2
95 x 8 (all the above @ 9th pin up to this point, above parallel)
95 x 6 (@ 8th pin, just below parallel)
one-legged leg press
50 x 5 x 3, L/R
GHRs x 5 x 3 (interesting modification needed to accomplish this due to my being a bit vertically challenged. Tried kneeling on foam roller in apparatus but didn’t repeat as we didn’t want to ruin the roller. Ideally need to shorten setup by a few inches (I’m 5’3" tall), so we released the pin, pushed it as far forward as it would go, then Rick stood behind the foot plates as I leaned forward - and still gave direction! Did y’all know he has eyes in the back of his head? Comes from being a parent, I’m sure. LOL)
sled +55 x 2 (yeah, I think it was just 2 today for me…no more legs left…)
(Weighed in @ 120lbs. today)
Lots to learn but for the first time out, I’m a happy, happy gal! Now please excuse me. Must.eat.now.
Yes bar is 45.
folks we have a very good narural born lifter here who does not shy from the heavy weights. like most beginners do.
We will hammer out squats at the low pin (#8) till form is solid then start the programming. Weight will be a set @ 95 till I am satisfied.
good mornings will be implemented as well.
All in all a very good 1st session squating.
[quote]FISCHER613 wrote:
Yes bar is 45.
folks we have a very good narural born lifter here who does not shy from the heavy weights. like most beginners do.
We will hammer out squats at the low pin (#8) till form is solid then start the programming. Weight will be a set @ 95 till I am satisfied.
good mornings will be implemented as well.
All in all a very good 1st session squating.[/quote]
Thanks, Coach! KB tomorrow will be…interesting - but you know I’ll be there.
Why were you going so heavy on your first squat session? Did you actually make it low enough, or were you doing half squats?
[quote]KBgal wrote:
[quote]Kairiki wrote:
Turkish Get-Ups (TGUs)…shudders…this exercise rocks my world. My forearms and arms burn after doing them yet you know what? They are the best rehab exercise for shoulders and rear deltoid. TGUs is a love/hate relationship. LOL[/quote]
ha, glad to hear that you have found added benefit in this move! btw, what weight were you using? I’ve come to like them myself, though you can really start to feel it when the complex calls for TGU ladders (i.e. 1 left, 1 right, 2 L, 2R, etc up to 4 or 5). :)[/quote]
KB, I use a tepid 25 pound dumbbell and my arms feel like they are on fire and about to fall off! Yet I will stick with this because forcing my muscles to grow is the only way to go!
[quote]cavalier wrote:
Why were you going so heavy on your first squat session? Did you actually make it low enough, or were you doing half squats? [/quote]
I think he was trying to gauge where I should start. On all but the last set, I was about parallel (or maybe just above); last set was lower than that.
[quote]Kairiki wrote:
[quote]KBgal wrote:
[quote]Kairiki wrote:
Turkish Get-Ups (TGUs)…shudders…this exercise rocks my world. My forearms and arms burn after doing them yet you know what? They are the best rehab exercise for shoulders and rear deltoid. TGUs is a love/hate relationship. LOL[/quote]
ha, glad to hear that you have found added benefit in this move! btw, what weight were you using? I’ve come to like them myself, though you can really start to feel it when the complex calls for TGU ladders (i.e. 1 left, 1 right, 2 L, 2R, etc up to 4 or 5). :)[/quote]
KB, I use a tepid 25 pound dumbbell and my arms feel like they are on fire and about to fall off! Yet I will stick with this because forcing my muscles to grow is the only way to go![/quote]
Stick with it! Like you said, it’s love/hate. LOL
I did TGUs during our Sat. morning KB session, and they were more challenging today, because my legs are sore from yesterday’s training. Felt it a lot more getting into the squat position before standing, but I got them done.
Today’s KB training - done. Wasn’t sure I’d make it as I’m sore from yesterday’s squat session, but it felt good to warm up and stretch.
Goblets, day 18: 30#KB x 18 goblet squats - done.
Tried the “Crazy Ivans” w/20# bells. Not bad when you’re only doing about 5 reps per arm w/light weight and in super slow-mo vs. 101 reps per arm/heavy KB/nonstop full-speed! Still, fun to try. LOL
Great start to the day. Rest of day is fun time with family and friends. Happy Saturday, All!
[quote]KBgal wrote:
Stick with it! Like you said, it’s love/hate. LOL
[/quote]
I did TGUs early Saturday morning and when I was done with the last set, I screamed a power ‘Yeah!’ Fortunately, I was in the gym by myself and no one heard me. LOL I just “love” the warm, fuzzies I feel with TGUs!!!
Day 20: 30#KB x 20 goblet squats done.
late to the party as always. Welcome. we likes gerlz, although you look a little younger than the rest of us…
skwatts and gm’s. posterior party!
KB, I think you will really like this vid:
[quote]mjnewland wrote:
late to the party as always. Welcome. we likes gerlz, although you look a little younger than the rest of us…
skwatts and gm’s. posterior party![/quote]
Hi, MJ. Thanks for stopping by and for the welcome!
ha, I’m younger than some, older than others (like say, my trainer, for instance. When he gets too sassy, I tell him to respect his elders; only have a year on him, but it still counts). As far as looking younger, I have Ma and Pop to thank for that!
Posterior party…didn’t feel like no dang party this past weekend! I’ve been doing squats ATG and heavy swings for 2 solid yrs. w/KBs, but Friday’s squat session was a whole new kind of hurt! LOL
[quote]Kairiki wrote:
KB, I think you will really like this vid:
Thanks for sharing the vid. Release and catch swings…bring it! (Rick has said that when it’s nice enough to train outside, we could go out there and try crazy stuff like that so that if anything gets dropped, it lands in the grass and not on the gym floor!)
Here’s what Fischer had for us tonight:
Kettlebell Base Preparatory - Intensification
Used 35# and 45# bells tonight, just under an hour total time, all combos L/R as usual.
swings x 10
clean x 5
clean and press x 5
kbell halo x 8
sotts press x 3
swing snatch x 5
swing x 10
goblet squat and press x 10
split snatch x 3
suitcase press x 3
Turkish Get Up (TGU) x 3
figure eights x 12
windmills x 4
swing jumps (half basketball court and back)
walking figure eights (half court and back)
side press x 3
half moon slam x 6 (so, 12 squats total)
snatch to overhead squat x 3
(This combo hurt tonight!)
Goblet squats done for day 21.
Managed pretty well despite lingering soreness from last Friday/Saturday.
Lots of dirty looks directed at trainer from various victims throughout the hour. That just means it was another good one.
loving all of this!
And a potential PL’er in the making? I’m following along!
Just to clarify all exercises are done with 1 kbell. The left side (or weaker side) is done first then the right side. So basically all the work is doubled that you see.
IE: Swings 1x10
Cleans 1x5
Done left arm then right arm.
BTW Snatch to Overhead Sqaut with any kind of good form is a Motherflower to dsay the least esp: when fatigued.
Bootcamp is going to be a blast tonight…
[quote]KBgal wrote:
First squatting session w/Fischer:
145 x 2
[/quote]
!!
Very impressive. I knew you’d be good.
[quote]cavalier wrote:
Why were you going so heavy on your first squat session? [/quote]
It’s pretty typical training protocol to test 1 RM on early sessions to set programming. Unless someone’s a total beginner.
[quote]FISCHER613 wrote:
BTW Snatch to Overhead Sqaut with any kind of good form is a Motherflower to dsay the least esp: when fatigued.
Bootcamp is going to be a blast tonight…
[/quote]
I felt like I did well on the right side but on the left…knees came in, as you pointed out. Good one to work on.
Sad that I’ll miss boot camp tonight, but alas…the Daisies need their Leader to show them that Girl Scouts is much bigger than their little troop. The Event is called “Thinking Day” and they’ll earn a patch and pin after “visiting” various country displays and completing certain activities.
See ya on Friday for more fun!