Today:
Squat 2x5x45, 5x95, 5x135, 5x185, 5x225 (belt)
Five cycles of: 6/leg blue band pistol squat, 6x135 GMs, 10 hanging leg lifts
So we’re doing a variation of WS for Fat Bastards. I’m liking it. It might kill Bill.
Those pistol squats are the debil.
Bring it on! Can’t wait to see what you will do!
Just curious though, who is ‘WE?’ It’s good to have people! 
8/25
Rack pulls 5@135 5@225 5@275 5@315 5@365 no belt
4 rounds of:
Pullup holds 5@10 seconds
One legged calf raise 20/side
Lat row machine 10@110
“We” refers to my husband and myself. A lot of the time, we have difficulty in the gym because I want to do my whatever powerlifting and he wants some theoretical but specific fitness/bodybuilding program (designed by me - uh, what?) that won’t hurt his knees. I think this WS program is a good fit for us, and it allows us to work together more. I’ve got him zercher squatting and his knees aren’t hurting him, thank goodness.
Doug, I’ve been whimpering all day after those pistols. I am not looking forward to going up or down stairs, for sure!
I found some old pre-powerlifting bikini pics last night, of me around 160. No back width, but I look hot and am officially motivated not to cut weight for a meet, but to cut some damn fat.
[quote]pushmepullme wrote:
Five cycles of: 6/leg blue band pistol squat, 6x135 GMs, 10 hanging leg lifts
So we’re doing a variation of WS for Fat Bastards. I’m liking it. It might kill Bill.[/quote]
What is a band pistol squat? Does the band assist or make it harder? Link please??
[quote]pushmepullme wrote:
8/25
Rack pulls 5@135 5@225 5@275 5@315 5@365 no belt
4 rounds of:
Pullup holds 5@10 seconds
One legged calf raise 20/side
Lat row machine 10@110
“We” refers to my husband and myself. A lot of the time, we have difficulty in the gym because I want to do my whatever powerlifting and he wants some theoretical but specific fitness/bodybuilding program (designed by me - uh, what?) that won’t hurt his knees. I think this WS program is a good fit for us, and it allows us to work together more. I’ve got him zercher squatting and his knees aren’t hurting him, thank goodness.
Doug, I’ve been whimpering all day after those pistols. I am not looking forward to going up or down stairs, for sure!
I found some old pre-powerlifting bikini pics last night, of me around 160. No back width, but I look hot and am officially motivated not to cut weight for a meet, but to cut some damn fat. [/quote]
Carry a piece of cardboard around with you and use it toboggan down the stairs when your quads are feeling sad. I’m still working on how to get up the stairs. I’ll get back to you later.
Do you do rack pulls sumo or conventional?
Can you post the pictures?
[quote]pushmepullme wrote:
8/25
Rack pulls 5@135 5@225 5@275 5@315 5@365 no belt
4 rounds of:
Pullup holds 5@10 seconds
One legged calf raise 20/side
Lat row machine 10@110
“We” refers to my husband and myself. A lot of the time, we have difficulty in the gym because I want to do my whatever powerlifting and he wants some theoretical but specific fitness/bodybuilding program (designed by me - uh, what?) that won’t hurt his knees. I think this WS program is a good fit for us, and it allows us to work together more. I’ve got him zercher squatting and his knees aren’t hurting him, thank goodness.
Doug, I’ve been whimpering all day after those pistols. I am not looking forward to going up or down stairs, for sure!
I found some old pre-powerlifting bikini pics last night, of me around 160. No back width, but I look hot and am officially motivated not to cut weight for a meet, but to cut some damn fat. [/quote]
But the deal was that you were to move back down to your own “DAMN” weight class… Now get back to that eating right shit. will ya! 
[quote]ouroboro_s wrote:
Can you post the pictures?
[/quote]
x2
If we’re going to try and be a supportive online community, it’s really important that we have a solid understanding of your goals.
We’re all in this together. 
Alright, let’s see…
Band pistol squats - I don’t have a video, but I loop a small-to-medium Jumpstretch or Woody band (like from Lifting Large) through the top of a power rack and hold onto it, or loop it around my shoulders/armpits to give pop and stability. This way, I can go ass to floor and be able to make it back up.
I’ve been doing all my pulling conventionally, this cycle. I will do some sumo assistance work - pull throughs and posterior chain stuff - but I am not doing 1RM pulls for a few weeks.
Firebug, I’ve got the eating right part down right now. I was just thinking out loud, because frequently in the past 1-1.5 years, I have to diet and cut water to make 165, and then I rebound in a very unhealthy way. I figure if I don’t give a crap about making 165s for my December meet (since I am already qualified for 2010 Nationals as a 165 and a 181), I will have less rebound, and be 165 more easily come May, which is my deadline. Make sense?
Yes dear, I am running the hell away from you.
Pics…you perverts. It’s been fun going through my old pics and workout logs. My waist is 3" smaller at this weight than it was at the same weight before weight training. Isn’t that cool?
The attached pic is me around my lowest weight, post-lifting but pre-powerlifting. As you can see, I’m still no Ouroboro. I lose weight in my stomach, then my boobs, leaving chub in my belly and thighs. I was around a C cup by my bra size, but I look like a titless wonder in my side pics.
Yesterday - bench rep effort.
Incline bench, 18x95 lbs, 14x95 lbs. These were nice and killer, and based on an estimated 1RM of around 145. I haven’t done inclines in forever, so it was just a guess.
Then four quick cycles of:
Seated overhead press, 6x30/side
Concentration curls, 6x30
Triceps kickbacks, 6x30
This workout is a bit bastardized from the original because I wanted more direct arm work to appease the husband. The small muscle work resulted in not much heartrate increase, so we agreed to add some cardio (I want to try those complexes from the article the other day) to this day.
Complexes are the shit…
your work is looking good , and your thighs look AWESOME in that pic.
(I know they are better now. )
nice work.
kmc
My gym is closed this week so we’re doing basement workouts, sprints, and LOTS OF BEER DRINKING, come Thursday (sorry Malinda).
I’ve enjoyed those complexes.
My brother in law is flying us to NY so we can spend time on the lake and at the family cottage, which is just above the A marker on the map. FB friends have seen me with my fishies on this lake. I’m so excited and ready to go!!! My husband’s grandparents will be there - they don’t know we’re coming too. It’s their 60th wedding anniversary.
Wow, it’s so easy to forget how big NY state really is. Have fun!
[quote]Doug Adams wrote:
Wow, it’s so easy to forget how big NY state really is. Have fun![/quote]
Because it’s not.
I think PMPM should go to Scranton. It reminds me of an old episode of “All in the Family”
[quote]pushmepullme wrote:
My gym is closed this week so we’re doing basement workouts, sprints, and LOTS OF BEER DRINKING, come Thursday (sorry Malinda).
[/quote]
You know I would like to believe that you really are sorry – umm but I don’t. Have fun – But Dang it, you will move back down to your own Damn weight class, hear me? LOL
[quote]ouroboro_s wrote:
Doug Adams wrote:
Wow, it’s so easy to forget how big NY state really is. Have fun!
Because it’s not.
I think PMPM should go to Scranton. It reminds me of an old episode of “All in the Family”[/quote]
Well, to me and my little state, New York is big.
And I think it’ll be funny enough to have PMPM going nuts for the Oklahoma game in some bar in BFE New York with the locals thinking “WTF”?
I have a great rack, the locals will root for whomever I tell them to root for.
This is an unexpected surprise vacation, courtesy of my dear brother in law. In other news, dream job, which I was offered in less favorable circumstances a couple years ago, has opened up. Say a prayer. It’s water law work for the state. My dream for the past 6 years.
We went to the coach n wife’s place for dinner the other day. It was great, I love them both. Coach needs to hang out with me and red wine more often. Coach needs to get his ass on FB. He’s going to Czech in a month for Worlds, and I want him to take my small suit so he can kick ass. Ron, I’ve also got some new THP knee wraps if you like…
If I ever have my own firm, I’m hiring my coach’s wife and my secretary at the old firm for whatever. It is hard to find people who know what they are doing, are good at their jobs, and are great people too. Plus, Lori can teach me how to be girlie, which is totally foreign to me right now.
What the hell is water law? Water has laws?
[quote]WolBarret wrote:
What the hell is water law? Water has laws?[/quote]
In desert areas, where water isn’t adjacent to every property, you generally only have the right to use water if you or your predecessor was among the first to use whatever water source. This generally only impacts states, farmers, and Local governments. The combination of science, physics, and legal shit (e.g. Rights of american Indian tribes over others, agreements to replace water taken from one place with water from another) is a super fun clusterfuck.
I clerked for OK’s water administrative agency, took the top score in my law school’s water course, and have had an article on water published in a law review.
I’m friendly with the #2 person at the state office, and my dad used to work with her husband, but still no guarantees. I’m losing sleep over this position. Argh. If I don’t get it or something soon I will make coach hire me as a consultant for $.09 an hour.
[quote]pushmepullme wrote:
WolBarret wrote:
What the hell is water law? Water has laws?
In desert areas, where water isn’t adjacent to every property, you generally only have the right to use water if you or your predecessor was among the first to use whatever water source. This generally only impacts states, farmers, and Local governments. The combination of science, physics, and legal shit (e.g. Rights of american Indian tribes over others, agreements to replace water taken from one place with water from another) is a super fun clusterfuck.
I clerked for OK’s water administrative agency, took the top score in my law school’s water course, and have had an article on water published in a law review.
I’m friendly with the #2 person at the state office, and my dad used to work with her husband, but still no guarantees. I’m losing sleep over this position. Argh. If I don’t get it or something soon I will make coach hire me as a consultant for $.09 an hour. [/quote]
Wow. You learn something new everyday. Good luck on getting the job.