Click here for pics of squat booty

[koyongi]

Impressive.

Your reverse power curls are coming along nicely.

They're actually starting to resemble power cleans. I think it's helping.

If nothing else, they're better than Marcus'.

[koyongi]

Saturday!

8:00 Brethren:

Team of 6, 5 moving at a time:
1000 Double Unders
25 20m Walking Lunges 45/25
200 C2B pull ups
200 handstand pushups
200 Toe 2 Bar

Took us right at around 20 minutes, beat Silicon Valley by one lunge trip.

9:30 Wild Iron:

ME waiting on Suzanne.

Speedy squats, double MM to box:
5@bar
3@95
2@135 (x10)

Power cleans (aka reverse power curls with occasional overhead press):
a few @ 135
a few more @ 145

Reverse hyper, 4 plates:
3x15

GHR, 10# DB:
10

[koyongi]

Sunday:

Speedy bench, MM under forza:
5@55
3@105 (x9, 3 grips)

DB OHP:
8@35s
8@40s (x2)

Tate Press:
10@30s (x3)

Lateral raises:
8@15s (x3)

Back flyes:
8@15s (x3)

[Galindo62]

Yo Becky I can't find that wild iron video about knee wraps.


So...basically what characteristics should one look for in wraps? (For raw people looking for better rebound, specifically )

Thanks....

[koyongi]

Yo Becky I can't find that wild iron video about knee wraps.


So...basically what characteristics should one look for in wraps? (For raw people looking for better rebound, specifically )

Thanks....

There's the Q&A about HOW to wrap...



Here's a Q&A about the different wraps...I'm not really an expert on the subject, obviously.

[Galindo62]

Thanks a lot! Brb watching.

[Fluster]

They're actually starting to resemble power cleans. I think it's helping.

If nothing else, they're better than Marcus'.

The man is strong like bull, but has the technique of a three day old sandwich.

[koyongi]

Crossfit Monday:

Muscle ups:
many@fail

Snatch:
a few@bar
a couple@95
a couple@105
miss@115
a bunch@95

WOD:
4 rounds:
5 C&J (95#)
Walk 50m w/ 95# overhead
Row 500m

GHR Situps:
4x10

[koyongi]

Tuesday:

Squats, walked out of the mono, high bar, a little wider:
5@135
5@185
2@225
2@235
1@245
1@255
miss@265
2@225
4@225
5@225 (x2)

SLDL:
5@135
5@185
5@225 (x5)

GHR:
10@15#DB (x3)
20@BW

Double purple band yes machine:
3x10

[Ka0s]

Squat
2@225
4@225
5@225 (x2)

explain yourself

[koyongi]

explain yourself

There really is no explanation.

I failed at 265, so my plan was to go down to 225 and do some doubles/triples.
I did a double, and got done and thought "I could probably have done a triple."
So, I went for a triple, and got done with three and was like "I've still got at least one more." So I did four.
I went back to it and did 5, then did it again before I had to fight team slapdick off my deadlift bar.

Makes perfect sense, right?

[Galindo62]

so what was the general consensus with the high bar?



if i recall you didnt really like it when you did the meet, but you still train with it.
amiright?

[koyongi]

so what was the general consensus with the high bar?

if i recall you didnt really like it when you did the meet, but you still train with it.
amiright?

I'm still not a fan, but it does allow me to sit back and to hit my hamstrings/glutes a lot better. So, I like to train with it, then when I go low bar it feels so much easier! I've decided to do the SPF meet at SuperTraining next month, though, so it'll probably be low bar from here on out.

[Torrtrefireto]

I'm still not a fan, but it does allow me to sit back and to hit my hamstrings/glutes a lot better. So, I like to train with it, then when I go low bar it feels so much easier! I've decided to do the SPF meet at SuperTraining next month, though, so it'll probably be low bar from here on out.

I like doing that too. Periodically switching the bar position can make low-bar feel so much easier. I don't do it intentionally though because I think it changes the lift a lot.

Koyogni, what kind of belt do you use? Did you have to get a special one due to the fact that you are vertically challenged?
Gonna get a PR total at the SPF meet!?

[TrettinR]

Gonna get a PR total at the SPF meet!?

She better! She shouldn't get redlighted on her 341 pull this time!

[koyongi]

I like doing that too. Periodically switching the bar position can make low-bar feel so much easier. I don't do it intentionally though because I think it changes the lift a lot.

Koyogni, what kind of belt do you use? Did you have to get a special one due to the fact that you are vertically challenged?
Gonna get a PR total at the SPF meet!?

She better! She shouldn't get redlighted on her 341 pull this time!

There better be a PR total at the SPF meet. It's two hours away, it's 24-hour weigh ins, and it's SPF. If I can't at least get a third DL in, that's a sad day.

And Crossfit Wednesday:

Workout from 2007 games:
5 rounds:
5 DL @ 185
10 burpees

4:41

Then,

4 rounds:
5 push jerk @ 95
shuttle run

Many fails at muscle ups, got a few with a tiny bit of assistance.

Oh, and I'm addicted to protein pancakes.

[Fluster]

Oh, and I'm addicted to protein pancakes.

I'll never trust you again.

[koyongi]

I'll never trust you again.

You have to keep trying! My first attempt was bad. I think I mentioned it as I couldn't even finish them. The key thus far: Use a little less protein powder, so it's not as dry. Also, cook in butter. Then add syrup. If you can't make it taste good by the liberal application of fat and sugar, you fail as a cook.

[Fluster]

You have to keep trying! My first attempt was bad. I think I mentioned it as I couldn't even finish them. The key thus far: Use a little less protein powder, so it's not as dry. Also, cook in butter. Then add syrup. If you can't make it taste good by the liberal application of fat and sugar, you fail as a cook.

So, to be clear - In order to enjoy this healthy proteiny treat, I need to liberally coat it in fat and sugar?

I will revisit the attempt this evening!

[Stevedore86]

So, to be clear - In order to enjoy this healthy proteiny treat, I need to liberally coat it in fat and sugar?

I will revisit the attempt this evening!

I'm pretty sure this is a culinary law.

[koyongi]

Bench:
8@bar
5@95
5@135
3@185
1@195
1@205
1@215
miss@215
3@185

Pull ups:
15
12
10

Incline DB press:
8@55#DBs (x3)

Rows with farmer walk handle:
8@60
8@70 (x2)

Panora Press, mini band:
3x10

[MotherSuperior]

Hey, how in the hell do I convince my girl-friends that you can lift heavy and not look like a freak. They just won't listen to me. It is so frustrating. They ask me for advice, but they think squats or deads will make them look like a bb(steroid) freak. I just can't get them to squat or dead lift because they think they will get "bulky".

[gbg]

Hey, how in the hell do I convince my girl-friends that you can lift heavy and not look like a freak. They just won't listen to me. It is so frustrating. They ask me for advice, but they think squats or deads will make them look like a bb(steroid) freak. I just can't get them to squat or dead lift because they think they will get "bulky".

That's a sad state of affairs.

[MotherSuperior]

That's a sad state of affairs.

Agreed, but how do I convince them. It is no different than the curl monkeys (guys) in the gym that don't want "bulkiy legs". It is so frustrating. The funny thing is they actually see that I might be someone to ask for such advice, but, because of their assumptions as to what fitness is, they will not listen to me anyway.

Back in 1998 I skipped my leg day (part of my genious made up bodybuilding split) pretty much every week because it sucked and I hated it. I now squat 3-6 times a week. How I wish I knew then what I know now.

[ChaseT]

When are you going to bench 225? I think you should do it.

[koyongi]

Hey, how in the hell do I convince my girl-friends that you can lift heavy and not look like a freak. They just won't listen to me. It is so frustrating. They ask me for advice, but they think squats or deads will make them look like a bb(steroid) freak. I just can't get them to squat or dead lift because they think they will get "bulky".

Well, it's not an easy task, my method is usually to let them know that the women that look like that are using a supplement routine that is a bit more sophisticated than theirs. My other method is usually to remind them that lifting heavy and lifting to put on mass are two different things. If all else fails, I let them know what I do personally, because although I'm definitely a bit "bulkier" than some women would want to be, most of it is genetic, and I'm still nothing compared to your typical Ms. Olympia candidate. (Reminding them that the more muscle they build, the higher their metabolism will be and the more calories they burn helps sometimes, too!)

For reference:

Me in high school, weighing 125-130. I'd been training for about two years, and I could total around 500.


Me over ten years later, same weight. Totaling well over 800.


I'm actually considerably leaner now than I was, and at least a size smaller. I could post more detailed pictures of my lean-ness, but I don't want my log overrun by teen misc, you know?

(And obviously it's not just me, you could send them to any high caliber USAPL meet and see the women in the lower weight classes. How many women would be horrified to look like any of the lightweight competitors at the Arnold?)

When are you going to bench 225? I think you should do it.

I'm working on it, but if you watched last night's video, 215 was a super grinder, and I missed it when I tried it a second time. I think I'm good for a paused 215 right now, once I haven't been training for 14 straight days. 225 tng is next up!

[koyongi]

Crossfit Friday:

Many attempts at muscle ups.

3 rounds:
20 burpee/pull ups
20 front squats (115)
20 box jumps (24"
22:34

Lots of helping with form.
Lots of sitting around and talking about next weekend (regionals).

More attempts at muscle ups.

[Galindo62]

but I don't want my log overrun by teen misc, you know?

Hope that's not a shot at me


Because I ask a lot of questions. Do I ask too many questions in this log? If so just mention it and ill cut back a bit.

[koyongi]

Koyogni, what kind of belt do you use?

I just realized I forgot to answer this earlier.
I actually just use a regular Inzer lever belt, size XS. It really dug into my hips and ribs when I first got it, because there's not a lot of space in between, and I'd end up bruised ever DL day. It's nice and worn in now, y es perfecto.

Hope that's not a shot at me

Because I ask a lot of questions. Do I ask too many questions in this log? If so just mention it and ill cut back a bit.

It wasn't a shot at you...it was a funny joke! I imagine I'd create quite a stir (either on here or in real life) if I took to posting progress pictures of myself. It was actually quite a dilemma trying to decide whether or not to use my avatar pic, and Link's already horrified enough by it.
But I don't mind the questions at all.

[Galindo62]

hah, I get it.



Does the link fellow still have his log? I saw it a while back and never found it again.


Also, do you ever have problems with your upper back slouching over orkeeping your chest up with a higher bar position?