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FISCHER613
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Join date: Sep 2004
Posts: 2494

How did you like the Split-snatch adjustment?

Real good work lately.

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KBgal
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Join date: Jan 2012
Posts: 506

FISCHER613 wrote:
How did you like the Split-snatch adjustment?

Real good work lately.


OMG, I could not believe the difference it made!!! Megatron said she could see my eyes pop wide open about halfway up; that's when I realized that it was the absolute smoothest I've ever done that move. That bell felt weightless...like I could have thrown it through the roof. Thank you, Coach! I'm kinda looking forward to giving it another try to ensure it wasn't a fluke, LOL!

Thanks for another challenging and fun class. The overhead carries were good, too (though I should have gone heavier).

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KBgal
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Join date: Jan 2012
Posts: 506

thebruce13 wrote:
Gotta agree those front squats looked good.


Appreciate the sentiment! I'm relatively new to it but am starting to be able to pull together what I've been taught.

Thanks for stopping in. Hang in there with your rehab! (Manitoba, huh? Nice...I have several good friends up there - business associates, actually.) :)

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KBgal
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Join date: Jan 2012
Posts: 506

Didn't post yesterday, but I kept up with goblets and reached the 3/4 point in the challenge: 30#KB x 75 goblet squats

Today, 4/16/12
Upper body work (at home)
pushups: 21, 17, 12 (~ 2 min. rest between sets)

inverted rows (used the chains on the swing in the backyard): 12, 12, 10

kettlebell OHP - standing, 25#KB: 5 x 5. Nice and controlled, no leg drive. Squeeeze! :)

pullups: max, then negative pullup, 6 count to dead hang; 3x total: 5, 4, 4 pullups

Whew! Rick, this worked out great. Way more challenging for me than it looks on paper! LOL!

Then I finished up with day 76 for the challenge: 25#KB x 76 goblets.
Legs - thighs in particular - are feeling really strong/solid these days from all these goblets!

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FISCHER613
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Join date: Sep 2004
Posts: 2494

Good work AP!

How did you like the pullups?

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KBgal
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Join date: Jan 2012
Posts: 506

FISCHER613 wrote:
Good work AP!

How did you like the pullups?


Hey, Bogotir!
Kept looking at the frickin' bar with hands on it and finally said, "Quit standing here and just do it!" Then I actually managed more than one and was stoked! Imagine that! LOL

It's really going to help me build that strength - and Mini-me thought the neg. pullups were cool, so if nothing else, I impressed my 5-yr-old. ha!

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Up
Level 3

Join date: Dec 2011
Posts: 1449

I just started back up with the pull ups, so mental for me.

Love front squats, im really working on more control going in and out of the hole.

Your weight numbers are crazy good for a petite power house.

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KBgal
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Join date: Jan 2012
Posts: 506

Up wrote:
I just started back up with the pull ups, so mental for me.

Love front squats, im really working on more control going in and out of the hole.

Your weight numbers are crazy good for a petite power house.


HI, Up!
I so hear you on the pullups and a mental block of sorts. I've been stuck at one chin up while Rick keeps insisting that I have more in me. So, it's been good to figure out my strengths and weaknesses and what I need to do.

Agree on the front squats. Another training partner said that it's as if I'm going through a checklist with each rep, because she likes to say that I "self-correct." She'll see me throw elbows back up or tighten up, etc. without being told - not always, mind you, but I am trying to pull it all together better with each rep.

Been checking your vids and learning lots. Keep 'em coming! :)

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Up
Level 3

Join date: Dec 2011
Posts: 1449

KBgal wrote:
Up wrote:
I just started back up with the pull ups, so mental for me.

Love front squats, im really working on more control going in and out of the hole.

Your weight numbers are crazy good for a petite power house.


HI, Up!
I so hear you on the pullups and a mental block of sorts. I've been stuck at one chin up while Rick keeps insisting that I have more in me. So, it's been good to figure out my strengths and weaknesses and what I need to do.

Agree on the front squats. Another training partner said that it's as if I'm going through a checklist with each rep, because she likes to say that I "self-correct." She'll see me throw elbows back up or tighten up, etc. without being told - not always, mind you, but I am trying to pull it all together better with each rep.

Been checking your vids and learning lots. Keep 'em coming! :)


Sounds and looks like your progressing nicely! FS are such a great core wo too. Yesterdays dips have my core so sore today, love it!

Pullups I have done only 8 in a row, but i was consistently doing them, and i weighed 108-110, now starting back up i can get 2 chins rev grip. Maybe a coupe pro grip, but I had been nailing the wide grip, which was a total thrill. Oh well, no more crying about it, just have to keep on it.

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Kairiki
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Join date: Sep 2011
Posts: 367

KBgal wrote:
Agree on the front squats. Another training partner said that it's as if I'm going through a checklist with each rep, because she likes to say that I "self-correct." She'll see me throw elbows back up or tighten up, etc. without being told - not always, mind you, but I am trying to pull it all together better with each rep.


"Self-correcting"...now that is truly marvelous, KB. Very easy for a lifter to just want to finish the rep and allow the form to go to pieces. This is a sign, to me, of a first class budding lifter. :-)

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FISCHER613
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Join date: Sep 2004
Posts: 2494

Helloooo.....Anyone here.




































Crap, I always break my clients.....LOL


Like Bootcamp tonight? <smiley face>

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Up
Level 3

Join date: Dec 2011
Posts: 1449

hahaha shes not talking to you yet...must have been killer!

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KBgal
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Join date: Jan 2012
Posts: 506

ha, yeah....he did his best to break us, Up, but....we all left STANDING!

That being said, though, there was a LOT of swearing, grunting, etc (tried to keep swearing down or under one's breath as there was a 12-yr-old participating in boot camp last night)....and when Rick tried to "credit" (read: blame) one of us for suggesting an exercise, there were glares from the others and threats of "I will KICK.YOUR.ASS!" Ahhhh, GOOD times! :)

Really, though...that one was ROUGH for us - and there was no sled, no tire, no rope, no kbells. Back to the scooters (courtesy of Rick seeing my 5-yr-old playing on one the other night and thinking "hey, that would be great for boot camp!"), plank Frankensteins/pushup combos, getups/squat jumps, mountain climbers/skipping, victory rolls/leg crossovers, etc. Pools of sweat on the gym floor from everyone...I suspect everyone slept well last night after that torture...I know I did. LOL

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KBgal
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Join date: Jan 2012
Posts: 506

[quote]Up wrote:
[quote]KBgal wrote:
[quote]Up wrote:
Pullups I have done only 8 in a row, but i was consistently doing them, and i weighed 108-110, now starting back up i can get 2 chins rev grip.[/quote]

"Only" 8 in a row....I wish! Nice! I'll have to quit my complaining and keep at it myself. :)

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KBgal
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Join date: Jan 2012
Posts: 506

Kairiki wrote:
KBgal wrote:
Agree on the front squats. Another training partner said that it's as if I'm going through a checklist with each rep, because she likes to say that I "self-correct." She'll see me throw elbows back up or tighten up, etc. without being told - not always, mind you, but I am trying to pull it all together better with each rep.


"Self-correcting"...now that is truly marvelous, KB. Very easy for a lifter to just want to finish the rep and allow the form to go to pieces. This is a sign, to me, of a first class budding lifter. :-)


What a nice thing to say; I appreciate your constant support and encouragement! :)
-KB

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KBgal
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Join date: Jan 2012
Posts: 506

Busy week, so time to catch up on here. This is what's been going on since Monday's upper body training:

Mon., 4/16: After upper body workout (posted previously), did some mobility work. (Dear foam roller and lacrosse ball, I hate and love you so much!) LOL

Tues., 4/17: kettlebell class. Learned three new moves, my favorite being a "swing peak" (start with a KB swing and end with bell squeezed straight up overhead, hold for 2-count, swing back down - tame the arc! - and repeat).

Wed., 4/18, Morning: leg day

front squats (5-reps now, felt good)
bar x 5 x 1
65 x 5 x 1
85 x 5 x 1
105 x 5 x 6

rack pulls
bar x 5 x 1
95 x 5 x 1
135 x 5 x 4

one-legged press (hate these)
70 x 10 x 3, each side

GHRs
BW x 8 x 3

weighted decline situps
15# x 10 x 3

Wed., 4/18, Evening - boot camp
Fischer switched it up a bit for us. Instead of sled pushes, tire/rope work, heavy bags, KBs, etc., we "played" on scooters again. OMG...so funny watching adults try to replicate what my 5-yr-old did while playing the other night (funny to WATCH, but not so much laughing going on amongst the victims).

More scooter stuff, jumping jacks, frankensteins from plank position/pushup combo, victory rolls/leg crossovers, getups/squat jumps, and on and on. Not alotta love for Rick in the gym that night, but that's ok; we all know the drill by now: show up, train hard, die on gym floor, then get up and do it again. :)

Thurs., 4/19: active recovery day
Mobility work. Rick showed us a bunch of great stretches. The three of us there learning admittedly do not spend nearly enough time on this and will be working it into the routine. Lots of funny expressions as we worked out some of the knots...then extreme silence at the end as we just sat there enjoying how much better we all felt.

EDIT: Did some overhead squats, too, today...just with the bar, but squatted nice and low.

On tap for tonight: goblet squats...need to do yesterday's and today's to be caught up. Yikes! That's...78 + 79.

Whew! Great week thus far! Feeling strong...still some knots to continue working out, but feeling good overall.

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Kairiki
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Join date: Sep 2011
Posts: 367

KBgal wrote:
Busy week, so time to catch up on here. This is what's been going on since Monday's upper body training:

Mon., 4/16: After upper body workout (posted previously), did some mobility work. (Dear foam roller and lacrosse ball, I hate and love you so much!) LOL


Now you are catching on, KB...hopefully Fish won't introduce you to X-Band Walks (my nemesis)...whoops...did I say that too loud? *runs away laughing*

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KBgal
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Join date: Jan 2012
Posts: 506

Kairiki wrote:
KBgal wrote:
Busy week, so time to catch up on here. This is what's been going on since Monday's upper body training:

Mon., 4/16: After upper body workout (posted previously), did some mobility work. (Dear foam roller and lacrosse ball, I hate and love you so much!) LOL


Now you are catching on, KB...hopefully Fish won't introduce you to X-Band Walks (my nemesis)...whoops...did I say that too loud? *runs away laughing*


Why, I oughtta....*shaking fist at you*... :)

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FISCHER613
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Join date: Sep 2004
Posts: 2494

SQUEAKY!................................................... ................................................................................ ............................................................................................................... *BIG BREATH*......................SQUEAKY!...









































Where you at, why you hiding?

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KBgal
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Join date: Jan 2012
Posts: 506

FISCHER613 wrote:
SQUEAKY!................................................... ................................................................................ ............................................................................................................... *BIG BREATH*......................SQUEAKY!...









































Where you at, why you hiding?


haha....I'm not hiding. Been busy doing my Monday workout so that my trainer doesn't think I'm slacking just because I'm at home! :) (raspberries blown in your general direction!)

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kpsnap
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Join date: Feb 2010
Posts: 6964

I find it hard to believe that you can do only one chinup. Or do you mean pronated grip?

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KBgal
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Join date: Jan 2012
Posts: 506

Ok, so I'm a few days behind on posting...

Friday, 4/20/12
bench - Was supposed to be 4reps x 6 sets on the work sets that day, but Fischer thought I could get 5 reps with 70#. Did a couple sets then we tried going heavier. Got to 90....and dammit...let the air out, so to speak, and crashed on that. "Ok, you're not gonna stay tight and explode back up? Well, you're going heavy and doing negatives to failure!"

bar x 5 x 1
65 x 4 x 1
70 x 5 x 2
75 x 3 x 1
85 x 2 x 1
90 x 0
115 - negatives to failure. Not happy. Nope, nope, nope.

incline DB press
20s: 8 x 3sets

snatch pull
bar x 8 x 1
65 x 8 x 2

shoulder press
bar x 10 x 2
bar x 5 x 1

pullups - 6-count negatives
3 x 4sets

dips
BW x 3 x 1
BW x 2 x 1 (Yes! Got way low on these.)
BW x 1.5 x 1 :)

hammer curls
17.5 DBs x 10 x 3

Later in the day: 25#KB x 80 goblet squats (caught up on both 78 and 79 the day before. Ouch!)

Man, did I hurt the next couple of days! Indulged in a couple beers that night to make up for the torture. :)

Saturday, 4/21/12
Morning Kbell class:
Apparently, the beers from the night before killed off the brain cells that I use to listen. Couldn't keep track of the complexes to save my life - but then again, neither could my two comrades that day! LOL Still, good work done.

Then later...25# KB x 81 goblets

Monday, 4/23/12
upper body (at home)

pushups - 3 x max, explosive: 15, 18, 15

inverted rows - 3 x max: 19, 25, 13

KB OHP (25# kbell): 5 x 5 (Could feel that left arm is getting stronger.)

pullups: 3 x 3 negatives

25#KB x 83 goblets squats (Note to self: In the future, do not attempt these after doing the above workout. Your arms will burn trying to hold that bell. That is all.)


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KBgal
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Join date: Jan 2012
Posts: 506

kpsnap wrote:
I find it hard to believe that you can do only one chinup. Or do you mean pronated grip?


No, supinated...I really suck at them...though I can probably get more than one if I really try. Maybe that mental block creeping into play? Plus, the pullups I logged last week did not have much in the way of extension - so tonight I focused just on the negative hangs. Sigh...just gotta keep working at it....

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FISCHER613
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Join date: Sep 2004
Posts: 2494

She is doing true deadhang pullups like me so that takes a lot of reps away.

She could probaly get 5 3/4 pullups like most gym people do.

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KBgal
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Join date: Jan 2012
Posts: 506

FISCHER613 wrote:
She is doing true deadhang pullups like me so that takes a lot of reps away.

She could probaly get 5 3/4 pullups like most gym people do.


True...I got 5/4/4 last week when I wasn't extending to deadhang...

See ya for KB tonight. :)

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