3/30/12
Front squats - Did better at keeping elbows up today
bar x 5 x 1
65 x 5 x 1
85 x 3 x 1
95 x 5 x 6 (finally started to get consistent, good form here)
partial back squats
135 x 3 x 1
185 x 3 x 2
225 x 3 x 3
225 x 15 x 1 (!) - Felt pretty good!
GHRs x 8 x 4
Progress made and good times with the group in rotation today.
No time right now, so will do goblets later (day 59 today).
Goblets done yesterday (day 59, so 30#KB x 59 goblets). This set HURT! I don’t drink much but got myself that Guinness afterwards while kicking back and just watching Star Wars IV on TV. 
Today - Sat., 3/31/12
KB session with two other regulars.
Among other things, TONS of swings and guess what: goblet squats!!! I completed 160 of them during the course of the workout, so I’m counting them for day 60 (some were with 35#KB, some with 30#KB).
Noticed that since adding in the squat day with Rick, I’ve dropped some fat and leaned out a little. Weight dropped just below 118 yesterday for the first time in…I don’t even know, and there’s a little more definition in legs and arms, tighter mid-section. Yay! Not worried about the scale, just how I feel, how clothes are fitting, etc. All good.
Need.food.NOW.
Happy weekend!
Great day today! Long but productive meeting at work this morning, then a kick-ass KB session tonight! Did 160 goblets and 160 KB swings (along with other things). Got yelled at by one of my buddies to “slow the f*** down” as she was trying to keep up with my pace - but then she yelled later to “get movin’ and finish” when I stopped to take a breather. Ah, the love in that room…
On the way home, I overheard my 5-yr-old tell her sister that “Mommy’s arm muscles look bigger tonight. I want those arms when I grow up.” Yeah, baby! Gotta love it!
I think that word your trying to spell is fuck…
For some reason – I was hearing alot of mumble-mumble-motherfucker-mumble-- tonight. Hmm why is that?
Your also leaning out because your doing a metric-ton of goblet squats DAILY!
Rick
[quote]FISCHER613 wrote:
I think that word your trying to spell is fuck…
For some reason – I was hearing alot of mumble-mumble-motherfucker-mumble-- tonight. Hmm why is that?
Your also leaning out because your doing a metric-ton of goblet squats DAILY!
Rick[/quote]
Thanks, Smart-Ass. (Oh, sorry…Mr. Smart-Ass)
Yes on the mumbling. Why? Because our legs fuckin’ hurt, that’s why. LOL
Meg and I were more talking ourselves through it knowing what was coming, though your special name made its way around the room near the end there. You know the one…
Jill, on the other hand, reacted the way we did last Saturday as it was her first time round on this routine. All good…we all made it (well, mostly…someone near me couldn’t count all night, but still good work for the night).
Meg and I had question on tomorrow. Will text ya on it…
The purpose of the partial squats is? All of your sets were partials?
That’s a huge amount of weight given your BW. But I’m just curious what those squats look like and how partials translate to a legal squat and why you would do partials for all of your sets.
[quote]kpsnap wrote:
The purpose of the partial squats is? All of your sets were partials?
That’s a huge amount of weight given your BW. But I’m just curious what those squats look like and how partials translate to a legal squat and why you would do partials for all of your sets.[/quote]
The Front Squats are ATG. The partials(back sqauts) are done for confidence building and learning how to stay tight under load. We will slowly lowwer the pins over time as well.
Hi, Snap,
As I understood it, the partials were primarily to get us (“us” refers to two other gals and me) used to handling heavier weight and to help us see (feel) where we need adjustments on form/technique…things like keeping heels down, sitting back better, pushing knees out, and really staying tight. (Maybe the idea is similar to something we’ve said in KB training with people who are new to it: being told you need to adjust while using light weight doesn’t always get the point across…but switch that 25# KB for a 45 and you see fairly quickly what you are/aren’t doing right.)
All reps were partials the last two sessions, and the two sessions before that were all full (front squats - full range of motion). Not sure yet what the plan is for how often we do partials vs. full.
[quote]FISCHER613 wrote:
[quote]kpsnap wrote:
The purpose of the partial squats is? All of your sets were partials?
That’s a huge amount of weight given your BW. But I’m just curious what those squats look like and how partials translate to a legal squat and why you would do partials for all of your sets.[/quote]
The Front Squats are ATG. The partials(back sqauts) are done for confidence building and learning how to stay tight under load. We will slowly lowwer the pins over time as well.[/quote]
Oh, hey, I guess we were replying at the same time. Thank you!
Got in a leg day today (and will do arms Friday).
front squats
bar x 5 x 1
65 x 3 x 1
85 x 3 x 1
105 x 3 x 6
stiff-legged DL (smith)
65 x 8 x 1
115 x 8 x 1
135 x 8 x 3
single leg press
50 x 8 x 1
70 x 8 x 4
abs- weighted decline situps
15# x 8 x 3
Boot camp in the evening. Another good class, but worst part - ab work. Hmmm…
Opted not to flip tire tonight…a little too tired from this morning.
Attempted 1 goblet at home and decided “no-go” for today. Will make them up tomorrow…that ought to be fun doing two large sets (days 64 and 65).
Noticed some tightness/dull pain around my right hip last night during KB class. I seem to have a pretty good knot in my bum causing it. Not a fan of how this feels…
snatch grip upright row (smith)
35 x 10 x 1
44 x 10 x 1
55 x 10 x 2
shoulder press (smith)
bar x 10 x 1
55 x 10 x 3
lat pulldowns
70 x 10 x 4
dips
BW x 4
BW x 3
BW x 4 - Noted that maybe 20-some yrs. ago, never felt strong enough to even attempt these without assistance on the Gravitron, so getting these few reps out with BW made me happy today.
hammer curls
17.5# x 2 DBs: 10 x 1
17.5# x 2 DBs: 8 x 2
At home: 25#KB x 66 goblets. Have no idea how I even talked myself into making sure I got these done tonight, but got it done!! Feeling feisty, I guess…
Great day today! New challenge with the bench…so much to work on but just reminding myself that I’m brand new at this and it will come.
Thought I’d share a pic that Fisch took on Wednesday during boot camp…beginnings of a back…getting me some traps. Will be fun to compare at some point in the future (and would like to try and find one from 2 1/2 yrs. ago - before I started lifting KBs or doing anything even remotely resembling exercise. LOL).
Very nice bench! Amazing for a first attempt. Actually, somewhat unbelieveable to me.
Damn, you’re so cute. And naturally strong. I can’t imagine where you’ll be in terms of moving weight in a year if you stay the course.
[quote]kpsnap wrote:
Very nice bench! Amazing for a first attempt. Actually, somewhat unbelieveable to me.
Damn, you’re so cute. And naturally strong. I can’t imagine where you’ll be in terms of moving weight in a year if you stay the course.[/quote]
Thanks, Snap! That really means a lot to me!
Like I wrote…lots to pull together. My path is all over the place (!!), and I forget to stay tight. That sometimes frustrates me, because I understand about staying tight from KB lifting, yet…
Chuckled and told Rick that I suck at it right now but it felt good for first time (and I already learned a lot in this one session); I’m eager to get in there again. Like you, I’ve been blessed with a great coach to guide me, so I just have to stick with it.
That back is all from Kbell work.
Don’t let KBGal josh you snap: She does alot of pushups in Bootcamp and does a whole variety of OHP with KBells. I would be confused if she didn’t put that much up her first time considering she knows how to develop power and utilize it.
Programming is just starting to shape up here with the weights.
Rick
[quote]FISCHER613 wrote:
That back is all from Kbell work.
[/quote]
Indeed it is. Considering that up until recently, kbells are the only weights I’ve lifted and that I’ve done so for about 2 1/2 yrs. solid, we’d have to say it was the KBs. KB lifting can transform you if you apply yourself. Glad I found it when I did.
30#KB x 69 goblet squats - done! YAY!
That is all for today.
Love your back! Traps are off the hook!
Didnt see what the end number is for the GS?
[quote]Up wrote:
Love your back! Traps are off the hook!
Didnt see what the end number is for the GS? [/quote]
Hey there! I’m just tryin’ to keep up with you and your crazy strong back, which is rockin’, btw! Saw the before/after pics in your log; very impressive!
Funny thing is, I guess the back has been developing over the time I’ve been lifting KBs, but I never really said more than “good to know” when coach would say that it was coming in. Gotta say that I love it now that I’ve stopped long enough to look! Much better to look athletic than squishy, in my opinion. haha!
End number is 100 for goblets. Getting very close to 3/4 of the way through!
BTW Megatron was a Machine today during training.
See you @ KBell!
[quote]FISCHER613 wrote:
BTW Megatron was a Machine today during training.
See you @ KBell![/quote]
Awesome! She always is - and that’s why I love training with her! Besides…it often takes the two of us to figure out how much weight is on the bar, so we need to help each other out. LOL
Looking forward to kb tomorrow night (remind me that I said this when I’m about to pass out and die, ok?)!
