Wicked training session.
Bench PRs are always awesome, those OHPs are looking so pretty and great cardio.
Glad you found some greek yogurt.
Thanks Maschey and Nikki <3
Well I went for my first training session today 
It went really well and some of the equipment there is just awesome! There are three parts to the gym…one main section where there are tons of machines, quite a few racks and a long ‘path’ for prowlers. Then there is a room for just ladies thats all pretty and private and stuff (blah, lol) and THEN there is the ‘dungeon’. The dungeon is gorgeous! It has tires and sledge hammers and prowlers and sleds, kettle bells, tire barbells, racks, rocks, these big pipe like things that have handles that you can clean and press…just tons of cool stuff. Thats where I got to work
Anyways…I showed him my squats, deads and benches and he feels that my hips, core, lower back, and tri’s are a weak link for me. I was surprised about the core thing (even tho I dont directly work my core it is hit with many of my lifts and ‘feels’ strong to me).
He said that my form was great, that he doesnt have to teach me anything there, instead we will just start attacking my weaknesses and work on getting stronger. I was happy to hear my from is good for a gal that has learned everything herself
He did widen my squat stance tho which feels pretty weird, said my depth was good tho, and I have to get a better arch in my back for benches which will cause my blades to push into the bench…I find this hard tho because my feet dont rest right on the ground when I bring them more under me. I will get used to it tho…
He said my training will be very different than what I have been doing, that I will be surprised when I get my program. He said I have come so far with the lifts I have been doing but now its time to get stronger in other areas to help my main lifts.
My new program will be emailed to me and it will be 4 days lifting per week. Excited to get it!!
He also said if I could make myself a sled and pull a good weight everyday 600 feet that would really help too. So say 10 reps of 60 ft or 2 of 300 ft. what ever way works easiest. This might be tough…neighbors will think I have lost my bean…
He said we will base the program off the equip. I have at home and when we stall out with that we will look into getting chains and bands and such.
I will try to go once per week, but may have to settle for every second week depending on moola.
I was really nervous tho…lol I told him that I had never worked out in a gym and was used to working out barefoot. lol, I felt like a hillbilly. He laughed and said to take my shoes off then, he likes to work out that way too
I feel really happy and I am glad I pushed myself out of my comfort zone to try something new! Its gonna be a great year!
~cheers!
^Good On ya CG! Way to challenge yourself. I think you’ll do fabulous. Can’t wait to see big numbers & results.
Hillbillies are sexy BTW.
First training session sounds exciting. How awesome to learn your form is good!
Print…lol be careful…some hillbillies don’t have teeth 
thanks so much for the encouragement!
Nadia…thanks so much…it really is awesome because it has been rattling around in the back of my head now for some time to get it checked just in case, but i have always been to shy for some reason to go…
Oh yeah! He also showed me how to ‘drop’ my deads down instead of guiding the weight back down my legs…will take some getting used too, but will save me energy and injury…
I will be picking up some rubber this week so I can do it from now on at home too…
Just editing to add that by dropping the weight i don’t mean dropping it like most would think…sorry…by dropping i meant moving your hips back, keeping your hands on the bar and letting it just come down…not letting the weight down super slow so that the plates barely make noise when they touch the ground like i have been…
Ooh a dungeon, how fun!
You’re going to have a lot of fun, you seem to be already.
Great stuff Coyote, awesome deal on the training session. I think when the weather picks up a bit I might try to get in on something like that. Been toying with finding someone to get me lined out on cleans,snatches and that kind of stuff, but yea it would def. be out of my comfort zone
So excited for you and following along closely! Congrats on the bench pr too.
the dungeon sounds awesome! happy for you interested to follow along what sort of training you will be doing.
The dungeon turned me on too you are not alone Coyote.
And glad to hear you’ve got good form - lucky girl That means the numbers should only go up form here!
Hey there!! Thanks ladies It WILL be exciting
Just an update on the last 2 days…
On Wednesday I had one of my cyst ‘attacks’ I woke up in the a.m with low back pain. By the afternoon I was having shooting pain, and by 9 p.m I was on my hands and knees in the bathroom 
Gawd I gotta get this fixed.
The GOOD news tho is I FINALLY got a Dr appt (well a nurse practitioner appt, which sometimes I think is better anyways because they take more time with you) So hopefully we can get this figured out! My stomach is getting so distended, lol.
I am a bit torn on what to do tho…surgery would fix everything (hysterectomy) but I am a business owner and cant take the time off work. Also I dont want to go into menopause!!
The pill seems to be the next best idea, but I dont want to be messing with my hormones
Hopefully there is something new she will suggest
AND on top of it all it is year end so I am burried in paper work and just found out my bookkeeper made a pretty big error and I have to redo all the books since July! Oh yeah!! Fun Fun. And I always find Feb to be such an expensive month both home and business and it so happens to be a very SLOW month for business. Money stress is THE stress that bugs me most. Better times ahead I can see them just around the corner
Last night I made cupcakes all night for my daughters Tea That was fun…and tasty too
I have yet to receive my training program too Tonight I am going to hit the weights as best I can with my guts being a bit of a mess still and just do what I normally do. Hopefully I get it soon! This weekend I will be making a sled and the board things for board presses.
so def.nothing impressive going on in here…just good ole overwhelming life. But at least I am still kicking right?! 
Happy Friday everyone!!
you are totally kicking it Coyote - I didn’t know cycts could be so debilitating. Hope the Dr. have some good suggestions for you.
Our Coyote is a business woman, I like that Next thing you know february will be over and then March and the advent of Spring…
NM~ thank you Some days I feel more like kicking then I feel like I AM kicking
Ok so I got my program…he wanted my maxes in order to set me up with a program. I sent him
1RM
Bench 140
Dead 260
Military Press (over head press right?) I was able to do 2 at 90 fairly easily last week so maybe 100? 95?
Front squats 160
Back squats 205
I am going to just do what he says, some things seem weird but I think that is also because I have not been subjected to too many different ways.
Squat
5x135
5x155
5x170 (it actually said to do 175 but I am having a bit of a hard time adjusting to the wide stance! I am sinking WAY lower then I normally do with back squat (and I normally always go to parallel ), actually lower then my front squat…which my but does hit my calf so I thought better to cut back a bit and get things right.
GHR~ 6x5
These are SO humbling, lol. I can hold myself stiff and slow till almost half way down.
Still Legged Deads~3x20@105#
not to sure what the weight should have been here…lost grip sooner then anything…
I decided to super set the abs stuff
Upper abs 5x15
I did weighted crunches?
lower abs 5x15
I did lying leg raises?
I have never split upper and lower abs before so I am not to sure here…by the end it all felt the same.
How can it be lower than your front squat? Don’t you bottom out your f sq (ass to ankles)?
Hey CG sorry I haven’t checked in here for a while. Been busy you know, flying around helping the weak, rescuing puppies, riot contol, and desposing of dictators.
Anyway that’s exciting news about the powerlifting and the new gym. I was thinking that if your feet don’t touch the floor for a good platform on the bench press, you can just put down some 25# plates to placed your feet on.
Congrats on the new PRs too! Just don’t be discourage at putting up lower numbers at first when changing a stance. It’s all about finding and correcting weaknesses. In what seems like no time you will be charging back and beyond where you were before.
I better get back to some serious work because you are getting close to what I am lifting , and well um, that might be a little embarrasing for a super hero unless of course you become one too and then all would be cool.
Ah, C’mon you might like it
[quote]Bobbi Miller wrote:
How can it be lower than your front squat? Don’t you bottom out your f sq (ass to ankles)?[/quote]
I think I am describing it wrong…my front squat is nice and low…the backs of my legs hit up on my calfs but with the wider back squat I feel like I am sinking between them like my butts gonna hit the floor LMAO…I know that wont happen I feel a bit intimidated that I will get stuck way down there until I get used to it. I feel it more in my hips and upper outside of my thighs.
Make any sense? lol I am a rambler 
Guns~ Thanks for checking in Yes I have used plates under my feet and like it alot BUT there will be no plates at a meet so I had better not start relying on them! Sounds like you have been busy! Take care
Bench
5x95#
5x105
5x120
lying BB tri extensions
6x10 @45# (the bar, lol)
BB Curls
3x10 @55#, 55, 5 at 50 and 5 at 45
Tri kickbacks
3x10 @ 10’s (LMAO my arms are NOT used to this…)
Seated single arm shoulder press
3x15 @ 20#
You should have seen my bicep vein!! Just a poppin, lol.
My arms are gonna hurt tomorrow…
Jealous! I have never seen my bicep vein.
Lol the only reason I see mine is because i have big veins. You should see my forearms and hands after lifting or if i am hot…sometimes i like it sometimes i don’t…my hubby doesn’t at all,he thinks it’s because of my weight lifting, i don’t think so tho.
Whateva…