Brute's Book

Bigger Stronger Leaner Powerful Women
41

today was ssb squats
150x2, 180x2, 200x2, 220 x 2, 240x2, 250 x2 x 4 sets, fail at 255
200x10 x 2 sets, 190x7 x 2 sets, 170x20, 180 x5 x 2 sets

A few of the 200 ones where kinda high and mighty. I was wearing different pants that I think confused me. Good thing I was alone at turbo gym because I stripped down to some serious short shorts that are technically bathing suit bottoms. Nah, it would’t really matter I would have let my legs out anyways.

I DO NOT get how the weightlifter guys I watch on you tube move with pants one. Maybe its the way womens’ hips are but I have to serious freedom in leg wear for squizods.

some misc cleans
ghr 3 sets of 17–. not completely full range of motion. pad is about 1 or so above my knees

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[quote]brute_fury wrote:

A few of the 200 ones where kinda high and mighty. I was wearing different pants that I think confused me. Good thing I was alone at turbo gym because I stripped down to some serious short shorts that are technically bathing suit bottoms. Nah, it would’t really matter I would have let my legs out anyways.

I DO NOT get how the weightlifter guys I watch on you tube move with pants one. Maybe its the way womens’ hips are but I have to serious freedom in leg wear for squizods.

[/quote]

I have the same issue! I wear leggings all the time because I don’t like to worry about things getting stuck on my butt. Gym goers are on constant camel toe watch.

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HA :smiley: Lula! MY problem with leggings is ass crack happening. I end up pulling up LEGGINGS constantly :[ Who has to pull up leggings? I do.

I just don’t have a body made for wearing clothes. That’s fine with me! Means more tattoos!

Fronties- 150x2, 170x2,190x2, 205x2, 225 fail all three times I tried it.
overhead squats- 133x10, 138x8, x8
Fronties again 155x2,175x2,195x2, 200 x2 x4 sets
Bulgarian split sq using a barbell 105x10 per leg, 125x8/leg, 140x5/leg
ss cardio 20 mins.

OK. This is getting annoying. I Am going to get this 225 bastard. You know what? I’m going to front sq everyday --except dl-- day until I GET IT. NO fucking joke.

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I don’t have the body made for wearing clothes either, yay! Nothing fits me right. :confused:

GO out there and get yerr 225 lady! You deserve it!

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Hey Spocky !!! Thanks. That fucking five pounds is stupidly heavy.

today was front sq staulker day one
155x2,175x2, 195x2,205, 205,205,210, 190x4,190x3,200 x2
Anderson frontie 150x9,155x7,165 x 4

Before the gym my car and me had words. Well, the steering wheel lock was refusing to cooperate. Long story short I spent a good fifteen mins pushing, trying to pick up the rear end of my rav 4, kicking tires–I wasn’t throwing a fit this is just how you have to disengage the lock sensor sometimes. Anyways I finally got it. And burned my palms in the process. I love that car so…just hate that glitch.

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[quote]brute_fury wrote:

I just don’t have a body made for wearing clothes. That’s fine with me! Means more tattoos!

[/quote]

this!

less clothes = more happy~

47

Yes, you are spot on edgy!!

Today started rather shitty. I had a feeling this would happen with this Coan routine. Maybe I’m not doing to right–which as I will explain below I wasn’t–but still I am starting to realize more and more that I don’t get stronger the typical way. This program I think has not been enough heavy work, but a lot of assistance stuff.

I feel like I have to be very consistent with dl’s. Heavy then I gotta do a lot of heavy. Lots of sets.
Lighter then I gotta rep out allll the time.

Coan week 7
Thinking this I warmed up my usual way but did doubles vs singles
135x2,185x2,225x2,255x2,275x2,295x2,305x2,315 barely 1, plus a fraction off the floor for the second.

I was discouraged, tried a few lighter reps with the whole my body is over it thing and ended up leaving, going to get my eyebrow done and coming back a few hours later.

so try number 2
dls 135, 185, 225, 255x3,265x3,270x3,275x3,285x3,295x2,305x2
power shrugs 225x5 x 3 sets

then I finally stopped to see if I knew how to stdl. Vid will follow. Fells bazaar.
stdl 135x5,155x5,185x5,205x5, 210x5
bent over rows 135x5 x3 sets.

I will probably mixup this coan program I’m not feeling like I’ve become any stronger at any thing thus far…after 7 weeks.

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No can see video.

It is dumb how much difference five little pounds can make. :slight_smile:

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Yeah video is a white box. YOU TEASE YOU :wink:

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well that sucks! let me try again :{

today was fronties
165x2,185x2,200x2, 210, 221 fail
145x6 x3 sets, 175x6 x3 sets, 200x2 x4 sets
tada → full range of motion ghr’s x5,x5,x5,x7

pull up party–screwy today x6,x6,x6,x6,x5,x6,x6,x5,x6,x5, x5:{ rushed it i think :{

***fixed vid. I think those are sdls. I think?

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x2 on the Lula legging post.

Are you locking your knees out for those SLDLs? I don’t think you’re supposed to be locking you knees.

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OH I totally am locking my knees. I had it in my mind stiff leg…so…i just stiffed them out all zombie style :{
today t’was ssb squats.
ssb 165x6 x 3 sets
190x6
200x6
205x6
220x 3 x 3 sets
230x2
235x1, x2

tried some wide stance box squats with the ssb
150x5, 170x5, 170x10, 180 x 5

push presses 95x6x 3 sets, 115x4 x 2 sets
dl’s 225x6, 245x7, 265x7

toes to bar x8, roman chair abs x 8
back entensions on ghr x8, with a 25 plate x8, with a 35 x8

I’m changing up my dl program. That coan thing wasn’t flying. I just did em today because I felt like messin about.

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You’re like me with program switch-up. But I’m being a good girl these days and staying the course that has been prescribed.

Definitely soft knees with the SLDL. But the fact that you keep such a neutral spine all the way to the floor . . . tremendous flexibility.

Whenever I watch your vids at RMLC, I get a little wave of nausea since that’s where I warm up before meets.

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Am I reading that right, did you do damn near 60 pull ups in your workout?

Also, I kind of love that you use zombie-leg as a point of reference for how you kept your legs stiff. :slight_smile:

(I agree with the Strong Little Snapper about soft knees)

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Thank you for chekcing out my vids!!!

SNAP!! HA!!! Yes I can see how you could get post traumatic stress flashes form the rmlc room :smiley: For me I equate it wiht the weekend and being freeeeee!! So I don’t go there in my work days, just so I could keep that special feeling just for rmlc.

HA! Yes I am after those pull ups Kristof! I have to do the assignment over again this next week. I do them over an hour or so so its nothing wild. Wait about 5 minutes between sets while watching various youtube channels of oly lifters. Last week was focus on Chinese lifters. Hard core.

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Today was–Anderson front sq- 135x13,150x8,165x5, 170x3, 175x2, 180x2

saturday–Fronties–155 x2,175x2,190x3, 200x2 x 4 sets
ohs 133x10, 138x7, 138x8 Sprinkle in a few fails at getting 143 up.
Fronties part 2 155x6 x 3 sets, 175x6,180x5, 185x4
Bulgarians with a bb 105x7/leg, 125x6/leg, 145 x 3/leg

I’m going to give zerchers a go again as well, and maybe do some anderson zerchers.

MAN do I wish I had that clean grip down. I am so comfortable with my crossed arm-genie style I haven’t had the balls to change anything :{ But I can just see it now in my fronts how being more aligned would help push off. I have to find my other strap. Might start with that.
ALSO I wish I had my cleans down in teh first place. I do a sorta power WILD clean HA!! I need to take the time to do em.

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As always your bulgarians are ridiculous. :smiley:

I can safely say that I prefer the clean grip for front squats to the genie hold (though I’ll have to giggle a little on the odd occasion I do use that one now, thanks :P). You’re certainly greasing the frontie groove- I predict one day soon here you’ll go in feeling frisky and nail that 2 plates. nod

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Hey Kristof!! HA HA! I know! I just recently was made aware of My Genie style and I cracked me up too! d:D

MAN does that elbow drive up help though, at least fro now I can implament that as a tip when I get stuck kinda outta the hole. I gotta get that clean on.

Today I felt like …LAME. I am ok with what I did get done since I had very low expectations.
dl’s 135x3, 185x2, 225x2, 255x2, 275x2, 290x3, 295x3, 305x2, 310
tried zerchers 95x5

And I got the 10 sets of 6 pull ups! PROUD :)!!!

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[quote]brute_fury wrote:

And I got the 10 sets of 6 pull ups! PROUD :)!!![/quote]

YES! you are killing those!!!

:smiley:

harry must be so proud