Damn, that Crow guy is sure sweet. Lucky girl, you are.
Congrats on all the PRs. I’m guessing you fixed your squat depth problem?
Ahh, surgery. Take it easy and here’s wishing you a speedy recovery.
Here is a video of my 225 Deadlift.
I actually pulled it for a double but Crow only filmed my first one!
7/27/10
Power Cleans 40kg/1,2 45kg/1
Deadlift 165x5 185x3 205x5 225x2!!
Tire Flips 4,4,4,8
7/29/10
Back Squats 105x5 115x5 135x5,1,1
Deadlifts 145x5 175x5 195x5,1,1
Pushups 5x20
Good Mornings 5 sets
7/31/10
Back Squat 110x3 125x3 140x3,1,1
Deadlifts 160x3 180x3 205x3,1,1
Your training calls for low-rep squatting and DLing just two days apart? That would most certainly not be enough recovery time for me. Deadlifting 3x a week??
I’m doing so much squating and deadlifting because after tommorrow (ACL fixation screw removal in knee) I won’t be able to train my lower extremity again hard for almost a month, maybe longer. So I decided to absolutely crush to squat and deadlift last week. I also jogged 6 miles for the first time last friday. I will have to concentrate on bench press and upper extremity training for a while now.
Today Crow and I are going to have a mock powerlifting meet and max out on all 3 lifts as my final day of training. I’ll film and post it tommorrow. My goal is 500 (225 Dead, 155 Squat, and 120 Bench).
8/4/10
BACK SQUAT 95x3 115x2 135x1 145x1 155x1 160x1PR 165x1PR!!
BENCH PRESS 95x3 105x1 115x1
DEADLIFT 185x1 205x1 225x1
505 Total. Last workout before my knee surgery tomorrow.
Nice way to end it before your surgery, with a PR squat to boot. Recovery quickly.
Just want everyone to know Cori’s surgery went well. It was a pretty routine and quick procedure. Dr. Riico Dotson (an incredible doctor and even nicer person) took less than 30 minutes to complete it. He removed her ACL/tibial fixation screw and cleaned a bursa in the area. She is feeling fine now and eager to get in the gym and start training.
Right she is still on crutches until tommorrow. I’ve only had her ride a stationary bike and perform table exercises (quad sets/SAQ/SLR/heel slides/leg curls) to this point. Next week we will start training her upper extremity (bench press) again. Hopefully we start squating and pulling in 3 weeks. We will start with box squats and pin pulls first. She is very eager to get back into it!
Glad she is doing well and can get back at it so soon. She is lucky to have you, Crow.
I think I need my knees cleaned out…sounds all crackly in there. blech.
seems she is going to recover quick!!
I haven’t posted since August and I almost started a new log, but 2 days ago I logged in and watched some of my old videos and felt good, and motivated to get back what I had. I need fire and I know this is a good place for to find fire! I just completed my 4th semester of RN classes, and just had minor abdominal surgery. In less than 7 weeks I am marrying my best friend Jeff Crow and omg I need to get the weight I just put on with finals and surgery off.
I have 7 weeks to lose 10 pounds and I cant touch a barbell (or db, or do bw resistance…its gonna be a fight). Anyway, Crow quit powerlifting and is focusing on oly lifts, so hopefully healing from surgery and checking in here will help me stay focused on one of my greatest passions so I can pull big numbers again before the wedding. I am dying to lift weights and its only been 4 days.
Some before surgery max numbers I want back:
OHS 93/2
BS 190/1
BP 130/1
DL 250/1
pullups (BW of 155) x5
FS 135/1
I miss lifting, and I want to blow Crow’s mind away when I walk down the aisle July 9th so I am on a mission which begins today with a trip to the gym to walk on the treadmill for an hour as fast as my stitches will allow.
Not necessarily, Betty. I have awful crepitus in my knees (and neck!) but it doesn’t always indicate a serious problem. Check out: Knee Crepitus Q&A - Robertson Training Systems
Mom - nice to see you back. I hope your rehab goes well (and good luck with those 10lbs. I seem to have been gaining and losing the same 10lbs forever. Grrr).
Thanks - I don’t know whether to cry that all I have done in 5 days is 1 hour on the treadmill or pat myself on the back for doing it despite the discomfort! As for the 10 pounds, I may need to post skinny bitches in wedding dresses all over my house to remind myself Crow only gets to see me walk down the aisle once and it’s right around the corner! Regardless, I started the “cardio queen” routine yesterday and that is what I am reduced to for at least a week… very hard to avoid the lure of the barbell but the hunger might be good for me.
5/26:
30 min elliptical
Pushups 20, 15, 15 (lil pain in the stitches but good to get moving)
Empty barbell BS and overhead press - first time under a barbell in a week, made me hungry for more
5/27:
30 min elliptical
Cable Rows 75/4x4
Lat Pulldown 87.5/4x8
Incline Press 65/5x5
BS w/press 45/5x5
Light weight but weight 8 days into recovery.
Current weight 157. 5 of the 10 pounds are off!! Surgery bloat is gone, now to truly work at being hungry 24 hours a day and losing real weight. Goal is to get back to 150-152 before the wedding.
5/28
OHS 45/5x5
BS 95/5x5, 135/1
Incline Press 60/3x3
BB Row 30/8, 40/8, 50/8
18" step-ups BW/10, 20/8, BB/4,4,4
DB Press 20/10, 25/10, 30/8
Walking Lunges(cave length) x4
5/31
OHS 45/5 55/5,5 65/5,5 85/1
BS 85/3x3 115/1
Incline 65/3 75/3 85/3 95/2
A.Cable Row x4
B.Lat Pulls x4
A.Hammer curls x3
B.Skullcrushers x3
Dips 5,5
Crunches 20,20
6/1
OHS 45/3x5 65/3x3 95/3x1 (scary shaky)
BS 85/3 95/3 115/3 135/3 155/2
Incline 75/5x5
A.18"step-ups BB/3x5
B.Lat raises 3x8
Walk lunge,hall x1
BW hypers 2x8
Ready to move on with recovery lifts & accessories. Time to get started on the road to strength and power. Doc cleared to me lift as tolerable when he removed stitches 6/1. Time to try more lifts and accessories.
6/2
OHSquat 65/3 75/5x3
BSquat 115/5x5
Bench 95/2 105/1 110/1 115/1 120/1 125/1
DL 88/6 135/4, 5
6/3
158#…oops.
Elliptical 30"
Incline situps 3x10
Wow. You are straight up awesome. So glad I get to watch your log.
6/4
Push press 65/3 75/3 85/2 93/1 98/1 103/Nope (max prior to surgery 108)
DL 135/5 155/5, 5, 10
FSquat 65/3 75/3 88/3 98/2 108/1 123/1 138/Nope (max prior to surgery 135)
a) Good Mornings 65/3x10
b) Seated 1 Arm DB press 20/10 25/10 30/10 35/5right, 2left
Triple threat x3
Very little abdominal discomfort. Laporoscopic incision really are healing fast - just very uncomfortable to wear my belt still. Happy with PP & FS strength.
6/5
OHS 65/3,3 85/1 88/1 93/1
BS 105/3x3
BP 95/5,5,5,5,10
Pullups BW(fat)/3,3,1
T-Bar Row 35/8 60/8 70/8 80/8
18"Stepups BB/3x5
Walking lunge (cave), 10 leg raises, 10 hypers x3sets
Now if I would just lose some weight and feel better! Working 2 jobs but I plan to lift every day possible and throw in cardio & tanning for the wedding too. Gonna be a big month. I hope.
working AND in Nursing school? Major PROPS!!
And hey, at least you can DO pull ups…(your not fat!)
Thanks MiM
6/6
PP 75/4 88/5x2
DL 185/3,3,10
FS 95/5x3
RDL 65/10 75/10,10
a)Leg Curl x4
b)Standing Calf Raise x4
2.5" plank
12" elliptical