Click here for pics of squat booty

[ByronOrpheus]

Walked SMR until his arm started spasming and he collapsed on the ground. Walked him home.

Um, how did no one ask about this? Is he okay? Tell him to stop ****ing around and get better.

[koyongi]

Strong benching!

Please do explain in greater detail.

Thanks!

It's an old school ab bench sort of like this:


If you put it flat on the floor, you can put your ankles under the top pad and your toes against the lower bad, and it's almost like a GHR, you just can't drop your knees.

Awesome benching.

Thanks!

Saturday:

We won at soccer!

Squats:
some@bar
5@145
5@175
5@195
5@215
5@235
4@255
BRICK WALL!

GHR ss Back Extensions ss GHR situps:
10@BW
10@BW+10 behind head (x2)

Ran half a mile or so.
Did 5 intervals of 1 block running, 1 block walking.
Ran half a mile or so.

[koyongi]

Um, how did no one ask about this? Is he okay? Tell him to stop ****ing around and get better.

He's okay, he was just having a bad day. He's doing a lot better now, actually. The doctor cleared him for 50 pounds on Friday, so today he did a whole upper body workout...with the bar.


Speedy bench Sunday:

Speedy bench, double micro minis:
some@bar
3@95
3@135 (x3)
3@155 (x3)
3@165 (x3)
8@135

OHP, cleaned from floor:
5@95 (x3)

Ring dips:
3x10

Ring rows, feet on box:
3x10

Ring pushups, feet on box:
3x10

Ez bar curls:
8@45 (x3)

[KimValentine]

Thanks!

It's an old school ab bench sort of like this:
[imghttp://www.total-trainer.com/c/XM-4416-XMARK-Adjustable-Ab-Bench-XM-4416-350.jpg[/img]

If you put it flat on the floor, you can put your ankles under the top pad and your toes against the lower bad, and it's almost like a GHR, you just can't drop your knees.
.

That does seem a lot better than using the back raise machine! I don't think the one at my gym can be adjusted that much but I'll check.

[koyongi]

That does seem a lot better than using the back raise machine! I don't think the one at my gym can be adjusted that much but I'll check.

Or, just keep requesting a GHR.



Today, yoga.
I learned that lactic acid is a hormone.

[KimValentine]

Or, just keep requesting a GHR.

I'm working on it. We kept bothering the manager about getting new barbells for months and he actually came through. May take some time to convince him to invest in more equipment.

[pjb12]

Or, just keep requesting a GHR.

What is your take on this GHR machine? Seems like the movement is the same, but maybe less ROM at the bottom???

http://orlandobarbell.com/finally-a-...raise-machine/

[koyongi]

I'm working on it. We kept bothering the manager about getting new barbells for months and he actually came through. May take some time to convince him to invest in more equipment.

Squeaky wheel gets the grease...

What is your take on this GHR machine? Seems like the movement is the same, but maybe less ROM at the bottom???

http://orlandobarbell.com/finally-a-...raise-machine/

The GHR portion would be the same, you just couldn't do back extensions on it or really exaggerated sit ups. (For a GHR, you don't want to do the back extension anyway. Otherwise, you use the momentum from the back extension to do the GHR portion and your hamstrings miss out on all the fun!) Looks like a decent deal to me!




Coan Week 6:

Deadlift:
some@135
5@185
3@225
3@275
2@305
3@245 (x3)

Shrugs:
5@245 (x3)

Circuit:
SLDL:
5@185 (x3)
Chin ups:
5@BW (x3)
Rows:
5@115 (x3)
GM, cleaned from floor:
5@115 (x3)

[koyongi]

Morning:
Yoga

After work:
Running.
Walked to end of street (2 minutes), ran 5K (30 minutes), walked home (2.1 miles, 35 minutes). Poor planning.

[koyongi]

Benchy bench:
some@bar
5@95
5@135
3@185
1@205
1@225
Add Katana:
1/4@225
Subtract Katana:
Add F6:
1/4@225
1/3@245
Subtract F6

Add 65# chains:
8@135 (x3)

OHP:
5@95 (x3)

Tricep pressdowns:
10@mini band (x3)

Face pulls:
10@monster mini (x3)

Band pull aparts:
10@micro mini (x3)

[gbg]

Dam sista! your bench makes me feel week.

I don't like to feel weak.

[SophieM]

Dam sista! your bench makes me feel week.

I don't like to feel weak.

Everything she does makes me feel weak, even her warm ups LOL. I'm working on it.

[LegosInMyEgos]

whats the most you ever OH?

[koyongi]

Dam sista! your bench makes me feel week.

I don't like to feel weak.

Everything she does makes me feel weak, even her warm ups LOL. I'm working on it.

Don't feel weak! Just be reassured that it's possible for a small girl to do it, then get to work!

whats the most you ever OH?

110? I'm decent at reps, then run into a wall. I haven't maxed on OHP since I moved, though. I'm probably above that by now.


Today:

We won at soccer again!

Squat Saturday:

Squats:
some@bar
5@145
3@195
3@215
3@235
3@245
3@255
3@265

GHR:
10@mini band (x3)

Abs:
10@25# hat (x3)

Yes machine, double monster mini:
3x15 sec

[breathinglife]

Today I tried abs with a 20# cape, then switched to a hat, then a necktie. It worked real good.

[koyongi]

Today I tried abs with a 20# cape, then switched to a hat, then a necktie. It worked real good.

A cape. I like it.



Speedy bench Sunday:

Bench against double monster minis:
some@bar
3@95 (x3)
3@115 (x3)
3@135 (x3)

DB rows:
10@60ish (x3)

Grappler:
8@plate (x3)

Skullcrushers, straight bar:
8@45
8@55
8@65

Straight bar curls:
8@45 (x3)

[koyongi]

Today:
Yoga.
Walked for 30 minutes or so.

[koyongi]

Coan Week 7:

DL:
5@135
5@185
3@225
3@275
2@325 (It wasn't a fluke!)
3@275 (x3)

Shrugs:
5@235 (x3)

SLDL:
5@225 (x2)
Chin ups:
2x5
Rows:
5@95 (x2)
GMs:
5@95 (x2)

Abs:
2x20

[ByronOrpheus]

DL:
2@325 (It wasn't a fluke!)

!!!

[koyongi]

!!!

It was easier this time than last time.

And, on another exciting note, just bought a monolift! We'll pick it up next month when we're in KC for the USPA meet.

[gbg]

Nice pulls! and you got a monolift? very cool I want a GHR BAD!!!

[entropy1]

hey becky, good to see ed coan is working for you. im also doing it for the first time and a few weeks behind you, i was wondering, when you change from the 8 rep circuits, to the 5 rep straight sets, do you use the same weight or a heavier weight? (ie is it 5 reps of your 5 rm or 5 reps of your 8rm).

[koyongi]

Nice pulls! and you got a monolift? very cool I want a GHR BAD!!!

Thanks! Yeah, Al Caslow was selling his, and I put the down payment on it yesterday. We'll pick it up next month when we go to the USPA meet in KC! Hopefully nobody dies when we install it.

Get a GHR, silly.

hey becky, good to see ed coan is working for you. im also doing it for the first time and a few weeks behind you, i was wondering, when you change from the 8 rep circuits, to the 5 rep straight sets, do you use the same weight or a heavier weight? (ie is it 5 reps of your 5 rm or 5 reps of your 8rm).

I've just been kind of going by feel. I know people that have done Coan and just did the circuits really light for recovery-type work. I'm kind of going that route, but I'll go a little heavier or a little lighter depending on how I'm feeling that day, and what happens to be on the bar(s). I'm going a little heavier as I move to the 5's, but not as heavy as I would if I weren't heading up to a meet in two weeks and squatting heavy on Saturdays.


So, this has been a pretty random week. My uncle passed away, so I was out at his visitation/memorial service/graveside service this week. So,

Wednesday:
Got my run in before I left for home.

5K
30:08

Thursday:
ME funeral-going. It was very cool, though, and they inducted my uncle into the HASA (Heart of America Scottish Athletics) Hall of Fame.

That night, we eventually digressed into various feats of strength and/or flexibility in the kitchen of my aunt's house:
Pushups@BW+1 cousin
Zercher deadlifts@1 cousin

Friday:
Went for a run around the K-State athletics complex.
4.3km
24:38.
It's so much easier to run on flat ground.

ME butchering the words to "Leaning on the Everlasting Arms" at the graveside service.

Stopped by Caslow's house on the way home to put the down payment on the Monolift.

Saturday:

Squats:
some@bar
8@105
5@145
3@195
2@215
2@235
2@255
2@275
2@235 (x2)

GHR:
3x20

Abs:
3x20

[SophieM]

Awesome about the monolift. That's intense!!!

[gbg]

Can I come and live with you?

[entropy1]

I've just been kind of going by feel. I know people that have done Coan and just did the circuits really light for recovery-type work. I'm kind of going that route, but I'll go a little heavier or a little lighter depending on how I'm feeling that day, and what happens to be on the bar(s). I'm going a little heavier as I move to the 5's, but not as heavy as I would if I weren't heading up to a meet in two weeks and squatting heavy on Saturdays.

thanks, i appreciate it.

[KimValentine]

Can I come and live with you?

Me too!

[Ka0s]

Sorry to hear about the uncle May he rest in peace

Squats and deads looking very strong though

[koyongi]

Awesome about the monolift. That's intense!!!

I'm excited.

Can I come and live with you?

Me too!

Sure! The guest room is right across the hall from the gym. I've been trying to start an army of tiny powerlifters in my basement... You'd have your own bathroom and two empty rooms, too!

thanks, i appreciate it.

No problem!

Sorry to hear about the uncle May he rest in peace

Squats and deads looking very strong though

Thanks. It was sad, because he was only 51 and our families had always been close (he officiated my wedding and his kids are/were partners in crime with me and my brothers). But, it's also a relief, because I have no doubt he's in a better place now and not stuck in bed feeling miserable.

And thanks again. Bench is looking strong, too.


Birthday cake power!

Bench:
5@bar
5@95
5@135
5@155
5@175
5@185
5@195
3@205

BTN OHP:
5@95 (x3)

Micro mini band pull-y thingies:
3x8

Wrist roller, 5lbs:
2 over, 2 under

Now to sit and wait for the weather to come through!

[Link815]

Don't move in or you'll have to sleep on a 200 year old futon that's really short, and you'll have to share it with Gengar and Squirtle.