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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

Up wrote:

x2 hope your still not sick!



Up - forgot to mention...I kicked the nasty bugs, thanks! Got about 2 days of meds in me before leaving town, and that helped a great deal with making the flights out there no problem. So now, I'm ready - and itchin' - to roll! :)

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Up
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Join date: Dec 2011
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Posts: 1449

If I wore a hat, which I guess occasionally i do, it would be taken off for you!

So are you going into each workout still quite sore from the previous?

I cant even fathom doing 400 continuous reps like that, then a run!!


The trip to Hawaii used to be pretty short, what a beautiful place. Now Im much closer to you.
Glad you kicked that bug and had a great time.

Oh, on dad, he is doing really well. Only had to stay 9 days in hospital. He had a procedure called the
"whipple" so he still has some recovery to do, but keeps beating the odds.
Thanks for asking, I didnt say on my log, seems like enough downer talk without adding to it.

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

Up wrote:
If I wore a hat, which I guess occasionally i do, it would be taken off for you!

So are you going into each workout still quite sore from the previous?

I cant even fathom doing 400 continuous reps like that, then a run!!


The trip to Hawaii used to be pretty short, what a beautiful place. Now Im much closer to you.
Glad you kicked that bug and had a great time.

Oh, on dad, he is doing really well. Only had to stay 9 days in hospital. He had a procedure called the
"whipple" so he still has some recovery to do, but keeps beating the odds.
Thanks for asking, I didnt say on my log, seems like enough downer talk without adding to it.



Hey, thanks, Up! Means a lot coming from you! :)

As for soreness, prior to vacation, the reps weren't too high yet, so I didn't notice it bothering me in my usual workouts (and then on vacation, the reps were increasing but I wasn't doing the usual other training). However, I hit 50 goblets today, so now that we're above 50 and I'll be getting back into the routine, I'm sure I'll feel it more.

Sounds like your dad is a fighter! Good for him - and you hang in there! I lost my own dad to lung cancer many, many years ago, so I know firsthand what it's like to see your dad going thru treatments, being in the hospital, etc. Good vibes being sent your way. :)

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

Woo-hoo! 30#KB x 50 goblet squats - done!

Needed to walk up and down the block a few minutes to help my legs recover - and I was definitely starting to "hug" the bell more than hold it out in front of me after rep 35, but it's done. Had to do this early in the day, because I'm sure boot camp will be a bear tonight. :)

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

Wednesday, 3/21/12
Morning: 30#KB x 50 goblet squats

Evening:
Killer boot camp...first solid conditioning in a while, since I was on vacation and quite sick before that. Cranked out all the bodyweight warmups including a getup/squat combo that hurt; I know it's my own problem that I'm doing the goblet challenge but could not stop myself from shooting Rick nasty looks anytime he called for squats. LOL! At one point, we did 20 heavy rope slams, lifted a 65#KB onto 3 different plyo boxes (x 2 reps/box)...24"/36"/42"-high - then 45#KB x 5 goblet squats. Repeat circuit 3-4x.

Next was sled push, heavy bag carry, sideways jumps in/out tire; repeat 3x. Got to flip tire just once after 3rd round...too tired, not best form, so safety first and no more attempts for that session. Still good...haven't flipped the tire in a long time; this one is 350 or 375 lbs.

Friday, 3/23/12
Front squats (1st time!)
bar x 5 x 2
75 x 5 x 2
85 x 5 x 2
95 x 5 x 1
105 x 3 x 1
95 x 5 x 2

partial back squats
135 x 5 x 1
185 x 5 x 1 (then 6th rep - held standing for 10-count)
225 x 5 x 2

abs - weighted decline situps
20#db x 10 x 1 - Yup, that was all I could muster for today. Sore from boot camp. :)

Then at home: 30#KB x 52 goblet squats. Maintained better form throughout vs. what I did yesterday. Lots of grunting, talking to self, a few short rests (~5 seconds, give or take, standing w/bell here and there after 30 reps), but still essentially done as one set.

Felt good today! Amazing how quickly one learns what adjustments are needed doing those partials with heavy weight! Loved it!

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
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30#KB x 57 goblet squats - done (kept up with all days this past week so far)

Had another killer kettlebell session last night (lots of swings...and felt super good on the swing jumps, which I hadn't done in a bit). Great class! The hubby of one of the regulars joined us for the first time. He was a good sport about it...stopped several times, though, to laugh that his butt was hurting awful bad from the moves, but he did good for first time. Told him that he should get ready for how it'll feel in two days, to which he replied, "...but we have boot camp tomorrow night!" Yup.

Brings to mind a post I saw recently: "Unless you faint, puke, or die...KEEP MOVING!" :)

Next up: boot camp tonight, squat day on Friday.

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punnyguy
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Join date: Mar 2009
Location: California, USA
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That boot camp sounds like a lot of fun!

Impressive work ethic, keeping up with all those squats while sick.

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KBgal
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Location: Illinois, USA
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punnyguy wrote:
That boot camp sounds like a lot of fun!

Impressive work ethic, keeping up with all those squats while sick.


Hey, PG! Thanks for stopping by!

I tried to keep up w/the squats, because I did not want to face missing a day then having to make it up. It's starting to kill me, but I'm not quitting; I've come too far to quit. I do have a couple of good guys (Fischer and our friend HoJo) looking out for me and reminding me to drop down in the weight if my form starts to go. No need to hurt myself. :)

As for boot camp, yes, it's really challenging, but we do have a LOT of fun with it! I've come a long way in the year or so since I had the guts to show up and try it. Rick knows just how to challenge us, and we all help each other get through it when anyone seems to be hitting the wall. Love it!

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

So, boot camp tonight...

Let's just say that when THAT many folks are muttering to themselves as they head for their water bottles - during the warmup - you know it's a really good one!

Yup...he had us talking in tongues tonight - and we're all just crazy enough to come back for more next week!

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FISCHER613
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Join date: Sep 2004
Location: Illinois, USA
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LOL. Glad you all enjoyed it.

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
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3/30/12

Front squats - Did better at keeping elbows up today
bar x 5 x 1
65 x 5 x 1
85 x 3 x 1
95 x 5 x 6 (finally started to get consistent, good form here)

partial back squats
135 x 3 x 1
185 x 3 x 2
225 x 3 x 3
225 x 15 x 1 (!) - Felt pretty good!

GHRs x 8 x 4

Progress made and good times with the group in rotation today.

No time right now, so will do goblets later (day 59 today).

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

Goblets done yesterday (day 59, so 30#KB x 59 goblets). This set HURT! I don't drink much but got myself that Guinness afterwards while kicking back and just watching Star Wars IV on TV. :)

Today - Sat., 3/31/12
KB session with two other regulars.

Among other things, TONS of swings and guess what: goblet squats!!! I completed 160 of them during the course of the workout, so I'm counting them for day 60 (some were with 35#KB, some with 30#KB).

Noticed that since adding in the squat day with Rick, I've dropped some fat and leaned out a little. Weight dropped just below 118 yesterday for the first time in...I don't even know, and there's a little more definition in legs and arms, tighter mid-section. Yay! Not worried about the scale, just how I feel, how clothes are fitting, etc. All good.

Need.food.NOW.

Happy weekend!

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
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Great day today! Long but productive meeting at work this morning, then a kick-ass KB session tonight! Did 160 goblets and 160 KB swings (along with other things). Got yelled at by one of my buddies to "slow the f*** down" as she was trying to keep up with my pace - but then she yelled later to "get movin' and finish" when I stopped to take a breather. Ah, the love in that room...

On the way home, I overheard my 5-yr-old tell her sister that "Mommy's arm muscles look bigger tonight. I want those arms when I grow up." Yeah, baby! Gotta love it! :)

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FISCHER613
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Join date: Sep 2004
Location: Illinois, USA
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I think that word your trying to spell is fuck...

For some reason -- I was hearing alot of mumble-mumble-motherfucker-mumble-- tonight. Hmm why is that?


Your also leaning out because your doing a metric-ton of goblet squats DAILY!


Rick

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

FISCHER613 wrote:
I think that word your trying to spell is fuck...

For some reason -- I was hearing alot of mumble-mumble-motherfucker-mumble-- tonight. Hmm why is that?


Your also leaning out because your doing a metric-ton of goblet squats DAILY!


Rick


Thanks, Smart-Ass. (Oh, sorry...Mr. Smart-Ass) :) :)

Yes on the mumbling. Why? Because our legs fuckin' hurt, that's why. LOL
Meg and I were more talking ourselves through it knowing what was coming, though your special name made its way around the room near the end there. You know the one...

Jill, on the other hand, reacted the way we did last Saturday as it was her first time round on this routine. All good...we all made it (well, mostly....someone near me couldn't count all night, but still good work for the night).

Meg and I had question on tomorrow. Will text ya on it...

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kpsnap
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Join date: Feb 2010
Location: Colorado, USA
Posts: 6931

The purpose of the partial squats is? All of your sets were partials?

That's a huge amount of weight given your BW. But I'm just curious what those squats look like and how partials translate to a legal squat and why you would do partials for all of your sets.

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FISCHER613
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Location: Illinois, USA
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kpsnap wrote:
The purpose of the partial squats is? All of your sets were partials?

That's a huge amount of weight given your BW. But I'm just curious what those squats look like and how partials translate to a legal squat and why you would do partials for all of your sets.


The Front Squats are ATG. The partials(back sqauts) are done for confidence building and learning how to stay tight under load. We will slowly lowwer the pins over time as well.

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KBgal
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Hi, Snap,
As I understood it, the partials were primarily to get us ("us" refers to two other gals and me) used to handling heavier weight and to help us see (feel) where we need adjustments on form/technique...things like keeping heels down, sitting back better, pushing knees out, and really staying tight. (Maybe the idea is similar to something we've said in KB training with people who are new to it: being told you need to adjust while using light weight doesn't always get the point across...but switch that 25# KB for a 45 and you see fairly quickly what you are/aren't doing right.)

All reps were partials the last two sessions, and the two sessions before that were all full (front squats - full range of motion). Not sure yet what the plan is for how often we do partials vs. full.

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
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FISCHER613 wrote:
kpsnap wrote:
The purpose of the partial squats is? All of your sets were partials?

That's a huge amount of weight given your BW. But I'm just curious what those squats look like and how partials translate to a legal squat and why you would do partials for all of your sets.


The Front Squats are ATG. The partials(back sqauts) are done for confidence building and learning how to stay tight under load. We will slowly lowwer the pins over time as well.


Oh, hey, I guess we were replying at the same time. Thank you!

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KBgal
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Location: Illinois, USA
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Got in a leg day today (and will do arms Friday).

front squats
bar x 5 x 1
65 x 3 x 1
85 x 3 x 1
105 x 3 x 6

stiff-legged DL (smith)
65 x 8 x 1
115 x 8 x 1
135 x 8 x 3

single leg press
50 x 8 x 1
70 x 8 x 4

abs- weighted decline situps
15# x 8 x 3

Boot camp in the evening. Another good class, but worst part - ab work. Hmmm...
Opted not to flip tire tonight...a little too tired from this morning.

Attempted 1 goblet at home and decided "no-go" for today. Will make them up tomorrow...that ought to be fun doing two large sets (days 64 and 65).

Noticed some tightness/dull pain around my right hip last night during KB class. I seem to have a pretty good knot in my bum causing it. Not a fan of how this feels...

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
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4/6/12
bench press (1st time!)
bar x 5 x 1
65 x 3 x 1
85 x 3 x 1
75 x 3 x 1
85 x 3 x 1
90 x 0 - Boo on that.
90 x 1 x 1 - Stayed tight (yeah, I know, Fisch..."imagine that") :)
70 x 2 x 2

snatch grip upright row (smith)
35 x 10 x 1
44 x 10 x 1
55 x 10 x 2

shoulder press (smith)
bar x 10 x 1
55 x 10 x 3

lat pulldowns
70 x 10 x 4

dips
BW x 4
BW x 3
BW x 4 - Noted that maybe 20-some yrs. ago, never felt strong enough to even attempt these without assistance on the Gravitron, so getting these few reps out with BW made me happy today.

hammer curls
17.5# x 2 DBs: 10 x 1
17.5# x 2 DBs: 8 x 2

At home: 25#KB x 66 goblets. Have no idea how I even talked myself into making sure I got these done tonight, but got it done!! Feeling feisty, I guess...

Great day today! New challenge with the bench...so much to work on but just reminding myself that I'm brand new at this and it will come. :)

Thought I'd share a pic that Fisch took on Wednesday during boot camp...beginnings of a back...getting me some traps. Will be fun to compare at some point in the future (and would like to try and find one from 2 1/2 yrs. ago - before I started lifting KBs or doing anything even remotely resembling exercise. LOL).

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kpsnap
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Join date: Feb 2010
Location: Colorado, USA
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Very nice bench! Amazing for a first attempt. Actually, somewhat unbelieveable to me.

Damn, you're so cute. And naturally strong. I can't imagine where you'll be in terms of moving weight in a year if you stay the course.

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KBgal
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Join date: Jan 2012
Location: Illinois, USA
Posts: 506

kpsnap wrote:
Very nice bench! Amazing for a first attempt. Actually, somewhat unbelieveable to me.

Damn, you're so cute. And naturally strong. I can't imagine where you'll be in terms of moving weight in a year if you stay the course.


Thanks, Snap! That really means a lot to me!

Like I wrote...lots to pull together. My path is all over the place (!!), and I forget to stay tight. That sometimes frustrates me, because I understand about staying tight from KB lifting, yet...

Chuckled and told Rick that I suck at it right now but it felt good for first time (and I already learned a lot in this one session); I'm eager to get in there again. Like you, I've been blessed with a great coach to guide me, so I just have to stick with it.

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FISCHER613
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Join date: Sep 2004
Location: Illinois, USA
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That back is all from Kbell work. <smiley face>


Don't let KBGal josh you snap: She does alot of pushups in Bootcamp and does a whole variety of OHP with KBells. I would be confused if she didn't put that much up her first time considering she knows how to develop power and utilize it.

Programming is just starting to shape up here with the weights.

Rick

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KBgal
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FISCHER613 wrote:
That back is all from Kbell work. :)


Indeed it is. Considering that up until recently, kbells are the only weights I've lifted and that I've done so for about 2 1/2 yrs. solid, we'd have to say it was the KBs. KB lifting can transform you if you apply yourself. Glad I found it when I did. :)

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