Mad-Hatter brilliance!!! ummm thanks I guess.
Good work in here Girevik!!!
Rick
[quote]cavalier wrote:
Cavalier is the name of a character I played many years in role playing games.
[/quote]
D&D?? I was Legolamb an Elf Ranger!
Sorry for hi-jack. Welcome Meg !
Hey, Fellow Girevik!
Check out this article posted here on T-Nation last week:
In particular, note the section entitled “The Useful Thing” and tell me it doesn’t remind you of what we’ve heard once or twice or a hundred times before: “It’s only pain…your body is lying to you…put your mind somewhere else and finish strong…”
See ya tonight in KB…
[quote]sen say wrote:
[quote]cavalier wrote:
Cavalier is the name of a character I played many years in role playing games.
[/quote]
D&D?? I was Legolamb an Elf Ranger!
Sorry for hi-jack. Welcome Meg !
[/quote]
No worries, thanks for the welcome!
07.09.12 BW 202.7
Squat
1x5 @ 95, 115
5x5 @ 130
Bench
1x5 @ 85, 90, 95, 105, 110
Row
1x5 @ 80, 85, 90, 100, 105
Hypers w/10lb plate
07.10.12
A.M. WO
300 of ea.
Crunches, Jumping Jacks, Wall-Sits, Leg Lifts
P.M. WO
Kettlebell
07.11.12
A.M. WO
Squat
1x5 @ 45, 65, 95
5x5 @ 115
DeadLift
1x5 @ 95
5x5 @ 170
OHPRS
5x5 @ 60
P.M. WO
Bootcamp
07.13.12 BW 205.0
Bench
1x5 @ 65, 85
5x5 @ 100
Squat
1x5 @ 95, 105, 115, 125, 130, 140
Row
5x5 @ 95
07.14.12
Back to Back KB w/my 40lb’r, and a modified BC 8 sled runs, 50 tire flips, and one sad little walk w/sandbag overhead pressed 5x each way.
07.16.12 BW 205.8
Squat
1x5 @ 95, 115
5x5 @ 135
Bench
1x5 @ 65, 85, 90, 100, 105, 110
Row
1x5 @ 90, 95, 100, 105, 110, 115
Note…not happy with the BW going up but not going to stress about it, after all I have been Grade A Buffalo hungry since week two of this program. To be honest not only has my steak intake gone up but my carbs have too, not much but obviously enough. I am loving the workouts though! Feeling good.
[quote]KBgal wrote:
Hey, Fellow Girevik!
Check out this article posted here on T-Nation last week:
In particular, note the section entitled “The Useful Thing” and tell me it doesn’t remind you of what we’ve heard once or twice or a hundred times before: “It’s only pain…your body is lying to you…put your mind somewhere else and finish strong…”
See ya tonight in KB…[/quote]
Thanks for sharing! Just finished reading it and am tempted;) 10k/10 days…Okay, not on this program but some other time.
No, seriously that was a great read. Yeah, I fairly certain someone we know has said some very similar words a time or two…lol. Smart guy.
07.17.12 BW 204.3
A.M. WO
Scapula Row w/raised feet
5x5 @ bw
Incline Abs
10x2 @ 15DB 5th hole
Hypers
3x10 @ 10lb plate
GHR sit-ups
2x10 @ bw
P.M. WO
Kettlebell - Fit Test
07.18.12 BW 204.5
Squat
1x5 @ 45, 65, 95
5x5 @ 115
DeadLift
1x5 @ 95
5x5 @ 185
OHP
1x5 @ 55
1x5 @ 70 *very difficult, this was to be the work weight for 5x5
4x5 @ 65 *hard but do-able, had to focus on every rep for itself…get’er done.
07.19.12
Recovery day w/scapula rows, 150 bw crunches, stretches & rolling, & pool time w/KBgal
07.20.12 BW 204.5
Squat
1x5 @ 95, 110, 120, 130, 140, 150
Bench
1x5 @ 65, 85
5x5 @ 105
Row
1x5 @ 65
5x5 @ 105
Curls w/DB
2x8 @ 25
1x8 @ 30
Skull Crushers w/BB
1x8 @ 45
2x8 @ 50
07.21.12 BW 205.1
KB Class w/just KBgal & I was fun but still worked up a good sweat! Moved to Bootcamp where we did some oldies but goodies…
MC + Skips
Plank’n Freaks + PU + Supers
Get-Ups + Jumps
V-Rolls + CrissCross’
and did some New to Me funness…
Ran lightly weighted sled across gym and 1/2 back, stop & slam rope 15x, take sled back to start, drop into 10 push ups, get up and skip across gym, now sprint your tired, sucking for air, ass back.
Now, this New to Me stuff KILLED me the first time through. Actually thought that I may puke for the first time ever in class. Second and third time through I figured out the breathing pattern I needed to get my self past the boot point. Definitely a hate it/love it. Looking forward to trying it again:)
Give’em hell today!!!
You rocked today, Megaloca! Great work (you made everything look easy)!!!
07.23.12 BW 204.3
Squats
2x5 @ 95
1x5 @ 115
5x5 @ 140
Bench
1x5 @ 75, 90, 95, 105, 110
2x3 @ 120*
*this was supposed to be a 1x5 set but lost focus on the 3rd rep and needed to rack. Up to this point I have never had anyone lift off for me, I think it just through me off a bit. It’ll just take some getting used.
Row
1x5 @ 75, 95, 100, 105, 110, 120
Hypers
3x8 w/20 lb plate
07.24.12
A.M.
Incline Abs
5x10 @ 20 db
Scapula Row
3x10 @ bw
P.M.
Kettle Bell w/40
07.25.12 BW 203.00
A.M.
Squat
1x5 @ 45, 95
5x5 @ 120
D.L.
1x5 @ 115, 135
5x5 @ 195
(Gotta say a HUGE thank you to Rick, Jean, & Missy for all the support! This was such a fun challenge)
OHP
1x5 @ 55
5x5 @ 70
P.M.
Bootcamp…totally died on the floor of the gym. Had to move several times to avoid my sweat puddles…Death By Body Weight was an understatement!!
07.27.12 BW 203.00
Squat
1x5 @ 45, 95, 100, 120, 125, 135, 145, 155
Bench
1x5 @ 85
5x5 @ 110
Row
1x5 @ 85
5x5 @ 110
Curls
3x8 @ 25
Looking forward to a deload week:)
07.30.12 BW 203.3
Start of Deload Week 5
Squat
1x5 @ 45, 95
3x3 @ 140
Bench
1x5 @ 75
1x3 @ 95, 105, 115
Row
1x5 @ 75
1x3 @ 95, 110, 120
Hypers
4x10 @ 22.5 db
GHR Sit-Ups
1x10 @ bw
3x10 @ 10 lb plate
I’d like to get this to match my Hypers but this was the first try at these.
07.31.12 BW 203.3
A.M.
Quick and Easy today.
Scapula Rows
Complex: Clean-Front Squat-OHP-Back Squat
5x5 @ 45
5x1 @ 65
P.M.
Kettlebell class kicked my ass by pointing out my weaknesses. Got very sweaty being beaten by 10-15-20lb double bells. Snatches from the hole, double get-ups, double press, etc, etc.
08.01.12 BW 202.1
DL
1x3 @ 115
3x3 @ 195
OHP
1x5 @ 45, 65
3x3 @ 70
Did at least 2 extra sets of these playing with form. Lots of good ques and mental pics to help with these.
Learned the basics of Klocov Pressing and loved the way my shoulders felt afterwards, all warm and puffed up. Now to go grill some steaks for dinner after bootcamp.
[quote]Megaloca wrote:
08.01.12 BW 202.1
DL
1x3 @ 115
3x3 @ 195
OHP
1x5 @ 45, 65
3x3 @ 70
Did at least 2 extra sets of these playing with form. Lots of good ques and mental pics to help with these.
Learned the basics of Klocov Pressing and loved the way my shoulders felt afterwards, all warm and puffed up. Now to go grill some steaks for dinner after bootcamp. [/quote]
Agreed on Klokov presses…got rid of the left shoulder aches from kbell “fun” last night (and I don’t seem to struggle with the form as much as on the OHPs, but of course, it was just light weight today).
08.01.12 BW 202.1
Final Day of Deload Week 5!!!
Squat
2x5 @ 95
1x3 @ 125, 140, 155
Loaded my weights wrong on the first go (caught by Rick, Thank you sir!), gotta a little bratty and proceeded to do a crappy job squatting for the day. Blaming this on hormones as I am usually good at not over reacting to my own stupidity.
Bench
1x5 @ 75
1x3 @ 110
1x5 @ 110
1x5 @ 111 *HoJo decided my bar looked like it needed the extra “pennies” on the end to purdy it up.
Pendlay Row
1x5 @ 75
3x5 @ 110
Curls
1x8 @ 55
1x8 @ 65
1x8 @ 75
Tricept Pull Down
1x8 @ 100
2x8 @ 95
08.04.12 BW 201.7
Kettlebell was done w/a 30lb bell today but class was Volume. A very good warm up for the ensuing bootcamp.
Bootcamp…Fan-friggin-tastic!! No plankin steins just good old Frankensteins/Push-up ladder on top of other standard get the sweat dripping stuff. The kicker was the TOYS…
I’ll leave it for either KBgal or H.E. to write out as I don’t remember the order or rotation, its all a sweaty blur. The perfect start to the weekend!
[quote]Megaloca wrote:
Bootcamp…Fan-friggin-tastic!! No plankin steins just good old Frankensteins/Push-up ladder on top of other standard get the sweat dripping stuff. The kicker was the TOYS…
I’ll leave it for either KBgal or H.E. to write out as I don’t remember the order or rotation, its all a sweaty blur. The perfect start to the weekend!
[/quote]
I don’t know…it was something like push the sled length of basketball court and back, skip same distance, 5 goblet squats…at some point we carried the heavy bag, did sledgehammer strikes, and slammed the heavy rope. I wasn’t paying attention to the order…seemed like we kind of jumped in randomly in places…
Week 6
08.06.12
Squat
1x5 @ 95, 115, 125
3x3 @ 145
Bench
1x5 @ 85
1x3 @ 95, 110, 120
Row
1x5 @ 85
1x3 @ 100, 110, 120
Hypers
2x10 @ 22.5
08.07.12 BW 205.7
A.M.
Klokov Prs
1x3 @ Bar
2x3 @ 55
1x2 @ 65
Dead Lift
1x5 @ 135
1x3 @ 150
3x3 @ 205
OHP
1x5 @ 45
1x3 @ 55
1x3 @ 65
1x3 @ 75 1st Lesson this week: Do OHP’s BEFORE Klokov’s!
Incline Abs @ 4 pin
2x10 @ 25lb 2nd Lesson this week: My abs are stronger but need more work:)
P.M.
Bootcamp, large group tonight made for two good rotations but I ran out of steam due to lack of food. Stupid.
08.10.12
Squat
1x3 @ 95, 115
1x3 @ 130, 145, 160
Bench
1x5 @ 85
3x3 @ 115
Row
1x3 @ 85
3x3 @ 115
Curls
3x8 @ 65
Tri-Cable Pull Downs
3x8 @ 95 Hands forward & backward
Incline Abs 4 pin
1x10 @ BW
1x10 @ 10lb
1x10 @ 25lb
Great work this week, Meg!
Agreed…lesson of the week: OHPs BEFORE Klokov Press! LOL
08.11.12
Did a double down of KB & Bootcamp. Followed by batting/catching practice w/my oldest daughter & “farmer walks” w/5 gallon buckets of gravel carried down the street from my neighbor’s house several times. Glad to have the gravel but that was the thin mint that broke me. Passed out for a 2.5 hour nap that afternoon.
08.13.12 BW 204.7
Squat
1x3 @ 95, 115, 135
3x3 @ 160 *was supposed to be 150 for 3x3 but, at Rick’s ever knowing direction, adjusted the weight:) So exciting to see these numbers go UP.
Bench
1x3 @ 85, 100, 115, 125
These felt good and had to dig on the last reps.
Row
1x3 @ 85, 100, 115, 125
Hypers
2x10 @ 25 db
Abs-incline 5th hole
4x10 @ 25 plate
Had a great time tonight w/KBgal, really looking forward to getting this 7th week under my belt!
[video]2451[/video]
08.15.12
A.M. WO
OHP
1x3 @ 55, 65
3x3 @ 75
Klokov
1x3 @ 55
3x3 @ 65
D.L.
1x3 @ 135, 150
3x3 @ 210
P.M. WO
Bootcamp was called Space Moutian tonight…lots of mountian climbers and skipping followed by 3 rounds sled run, heavy bag run, angry rope slams, and more skipping. Legs were cashed and entire body was humming!