I have a question from a page back. I kept seeing “Kroc rows” so I youtubed it and it looks exactly like a DB row with a looser standard on form. Is that the only difference between the two?
Claire, Ouro, Skye - thanks so much for the support! I am getting very excited! Will update you all as soon as I can!
rcfromdb - Yes, a Kroc Row is like a one arm DB row… but you want to always put your knee up on a bench to help save your lower back (sometimes with 1 arm rows you don’t put your knee up and/or you don’t hold on to anything…) and you use more of your whole body to row the weight (hence the looser standard on form) and you also typically shoot for 20-30 reps. You should try it! They are awesome!
[quote]mmgalb727 wrote:
rcfromdb - Yes, a Kroc Row is like a one arm DB row… but you want to always put your knee up on a bench to help save your lower back (sometimes with 1 arm rows you don’t put your knee up and/or you don’t hold on to anything…) and you use more of your whole body to row the weight (hence the looser standard on form) and you also typically shoot for 20-30 reps. You should try it! They are awesome!
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But do not use light weight. The idea is to use heavy weight for high reps.
(…someday I’ll catch Molly!!!)
White lights!! Rock it Molly!
Rugger - thanks for adding that part! Forgot to mention it!
Court - thanks for the support!
So today was ridiculous amounts of fun! All the girls wore hot pink t-shirts and I ironed crystals on there in the shape of a skull and cross bones… they were cute! We were such a matchy-matchy team! Well, I don’t want to reveal too many secrets… but Sbmart rocked it the F out! She was amazing!
I will let her tell you everything she wants to tell you in her journal and then I will fill in the rest! We have some funny stories though!
HOLY MOLY am I exhausted! I knew that staying “warm” and attempting near max and max lifts off and on for 5-6 hours would be exhausting… but crap I am TIRED! That being said, things went well! Geez picking attempts is HARD! You want your first attempt to be EASY-PEASY… I would imagine about 10-15% BELOW your known max on an exercise… (may vary as the weight gets a lot higher…
but it seems about right for my current lifting level) THEN, on your 2nd attempt you want something you THINK you can do, but it’s scary to go for a weight you have never done, and yet it feels boring to try a weight you have hit before…(plus you can’t go back down in weight once you have attempted a lift) then for your third… you are thinking, “Do I go balls out? or try for something I am pretty sure I can hit?” It’s very stressful!
SO… that being said… here is how it went:
Squat: I opened with 210… I was thinking about opening with 225-ish… but with all my quad trouble I decided to back it down a bit. Well 210 felt GREAT! I got 3 white lights! So I jumped up to 237… I had done 235 in the gym, and gotten 245 with a tad bit of help… so I thought it was a pretty safe bet.
I got is just fine… felt fast and easy… but I racked it a little too soon… 2 whites and 1 red… IT WAS GOOD! I think the red was kind of a warning… kind of like a finger wagging! =D But it felt so easy, that I jumped to 259… felt pretty confident… a tad nervous. I got it on my back… it felt a teeny bit crooked, but it was OK… I dropped down to the bottom and let my chest fall… DANGIT! I missed it…
I actually wiggled out from underneath the weight… WHOOPS! I don’t even remember it… but apparently I just let the spotters grab it and got out from underneath it… NOT GOOD! 3 reds… So I got 237… it’s a 2 lb PR on free squats I guess (I have box squatted more… but not free squatted more…) I was a little disappointed… but felt OK.
Bench: I opened with 132 (I think)… the kilos kept throwing me off… I had all of my attempts in my mind in lbs, then had to move them around a bit to fit the kilos and kept having to making the decision “do I go a little higher or a little lower?” haha… so anyway… smoked 132! They were making us pause FOREVER! Everyone in the audience even noticed how long they were making us pause… so I wanted to do 150 next…
but I had to pick 148 or 154… so I went with 148 to be safe since they made us pause so long. I got 148… felt pretty easy… so I went for 159. Got the weight somewhere between 1/3-1/2 of the way up… fought it until they made the spotters grab it… so I knew I gave it my all… Again, not ecstatic with the weight… but felt pretty good about it.
Deadlift: Obviously, this is supposed to be my baby… but I was super freaked about it because of my bad day on Monday. Dropped my opener from 315 to 290 just to be safe. I warmed up Sumo until I hit 200-ish and felt my knee twinge… so I said SCREW IT and switched to conventional in the middle of warm-ups… I still thought I might pull sumo on stage… but wanted to save my knees for my real pulls.
About 45 seconds before I pulled I decided FOR SURE that I would pull conventional. RIPPED 290 off the floor… EASY! Jumped to 325 to attempt a 10 lb PR… EASY! I was so hyped and felt so sure of myself, that I jumped to 341… felt like it came up EASY! It was a stiff-legged, rounded back pull… but it still felt easy for some reason! I felt like I could pull anything at that point!
So overall, I squatted 237, benched 148, deadlifted 341 for a 726 total. I am not crazy excited about that total b/c I thought I would get a little higher… but I am OK with it for my first meet (especially with hurt legs!)
P.S. thanks for all the good wishes and support! Will have videos and pictures coming soon! They are on everyone else’s cameras… so I will have to collect them! =D
Big CONGRATS! much respect for getting out there and getting it done!
Way to go!!! How high do you feel right now? I have had the most amazing high after every meet I’ve done and couldn’t wait to do the next.
By the way, what weight class did you end up going with?
314 dead…you are the coolest girl EVER! that is an awesome lift molly! looks like all those days of rest paid off 
Now I’m looking forward to getting into powerlifting more that ever because of your greatness.
Awesome job!!! Very impressive numbers!! You are definatly one strong woman!!
woo hoo!! great work. awesome dead. thanks for sharing! =+)
Yay Molly!
I’m so happy that you were able to get out there, despite your tough week!
Inquiring minds want to know…what’s NEXT? Aside from rest of course…
Congrats Molly! Those are great numbers and it is only your first meet.
Claire
Soldog - thank you! It was very fun and strangely enough I wasn’t nervous about lifting in front of a crowd at all… I just wanted to get the weight up! Normally I would worry about looking funny, or making a funny face or wearing a unitard in public… haha but none of it mattered! It was so fun!
Ouro - Yes I was on a SUCH a high when the meet ended! We ALL ended with PR’s on Deadlift on our 3rd attempt so that was super cool! Great way to end the meet! I ended up in the 181’s… I was kind of upset with that… but once I get all this medical crap figured out I know I will compete in the 165’s… which I will be more comfortable with! I usually hang out around 159-162… and being 10-12 lbs heavier is no fun! =P
Nanasarieh - That is so sweet! You should totally get into it! It’s so empowering! And so fun to have concrete goals to work towards! Start researching meets in your area and just go for it!
UCDgrl - glad you found us over here! Thanks so much for the kind words!
Deja - aww… you are welcome! Thanks for the support! Will try to get videos of the deadlift ASAP! =D
Mom (Betty) - we are thinking about doing a meet in Tennessee in August… so we will see! I know a could of the my training partners want to drop some body fat in the meantime… so they are still going to powerflift, but they will also be doing more cardio and focusing on a very strict diet for a while… so we will have to see how that affects their strength in the meantime. Will keep you updated! =D
Claire - thank you! I was pretty happy overall for my first meet… no MAJOR mistakes (except for getting out from underneath the bar of course when I didn’t get my squat… oops! =D) and now I can’t wait to do more! =D
Off to celebrate Mother’s Day with my Mom, Grandmother(s), my Sister and my Cousin (who are Mommies too!)
Happy Mother’s Day to all the Mommies out there! =D
Yay, Molly!! Knew you’d kick ass!!Congrats! TN is close enough to come cheer you guys on. It would be fun to watch a meet.
yes, you just totally inspired me to “just go for it!”
Nice job Molly. Now get some rest and let that quad heal up. Oh yeah, and be sure to give us your thoughts on sbmart’s write-up (including whatever funny stories she decides to leave out.
Congrats on the meet!
Great job Molly I was SOOO amazed with your deadlift! And thanks again for letting me come and lift with you. I would never have gotten this opportunity if you would have used better judgement and just blew me off when I randomely PMed you in stocker like fashion to come lift with you.