geek gets tough

[Euqinom]

Wouldn't buy bands just yet. See if your coach has them.

ANy flat, hardsoled shoe will do.

[hieronymous]

Nice job on the DLs!

One thing I read that I found helped me with my knees when I was learning to squat was thinking of spreading the floor to the sides with my feet.

[Big_Sky_Guy]

Agree with 'Nom. No need to buy things if you can borrow.

I have a pair of AirWalks for $20 rather than spending $40 + on Chucks. As long as they are a solid flat bottom you are good to go.

[geek23ka]

Wouldn't buy bands just yet. See if your coach has them.

ANy flat, hardsoled shoe will do.

i will. it would be neat to be able to work with them, but i dont know what he has in store for me. it's only two sessions. i wish we were there longer so i could do more.

and i will see if he what he recommends.

for shoes, im gonna go to walmart and see what they have for cheap hard soled shoes. thanks!

Nice job on the DLs!

One thing I read that I found helped me with my knees when I was learning to squat was thinking of spreading the floor to the sides with my feet.

thanks, maggie! i saw your sprout in your journal recently. he is so adorable!

Agree with 'Nom. No need to buy things if you can borrow.

I have a pair of AirWalks for $20 rather than spending $40 + on Chucks. As long as they are a solid flat bottom you are good to go.

airwalks are at payless, i think. we have one of those in town, surprisingly, so if i cant find something cheaper at walmart, ill go there and grab a pair. thank you for pointing in the right (thrifty) direction!

today was my last day for a workout before leaving for KC. it's a two day trip with kids and then i see the coach on friday. so excited!!!!

MADCOW Week 8 Volume Day
Squat
some bw squats for warm up
70x5
95x5
120x5
145x5
172x4, x1 (knees caved at 4 and was a real grind getting up, so rested for ~30 seconds and pulled x1 out of my butt)

Bench Press
barx5
55x5
70x5
85x5
100x5 (that last one was hard. i usually pause press on all reps, pretending like i'm waiting for someone to yell "PRESS!" at me, but for the 100's, i just tapped my chest and went back up. benching in the power rack, but still sorta scared without a spotter)

Pendlay Row
barx5
60x5
75x5
90x5
105x5 (last one was a heave rather than an explosive movement)

GM's 100x10, 110x10 (realllly felt those!)
Deadbug for 60 seconds and then 30 seconds
stretched out a bit on the floor after

well, i'm glad i didn't lose on my trajectory despite getting pretty ill and unable to eat much of anything, esp protein. i'm gonna stuff my face with beef jerky and mcdonalds southwest salads with dbl grilled chicken while on the road.

Happy Holidays, everyone!

(personal favorite christmas in a movie) Better Off Dead!

[Redfizz]

(personal favorite christmas in a movie) Better Off Dead!

OH MY GOSH, I LOVE THIS MOVIE!

No one gets it when I yell, "Puuuuuuure SNOW! Do you know what the street value is of this is?" during the winter month. Or what about, "Oh! TENTacles! Big difference." LULZ

I cannot wait to hear how your training sessions go!

[Redfizz]

Twooooo Dollars!

[marathonmom262]

Geek! You've been doing some strong work in here since I've been able to peek in!

Have a great time in KC with the fam and best of luck meeting with the coach. SO exciting!!

[beatha]

Geek! You've been doing some strong work in here since I've been able to peek in!

Have a great time in KC with the fam and best of luck meeting with the coach. SO exciting!!

^^^ Ditto that. Wishing ya safe travels & Happy Holidays

[thehobbes]

Nice workout Geek! Loled at "heave," I love that word. Have an excellent holiday and a fun trip!

[EB68]

Great session geek, you are getting stronger for sure. Have a safe trip, good luck with the trainer and merry christmas to you and your family.

[geek23ka]

OH MY GOSH, I LOVE THIS MOVIE!

No one gets it when I yell, "Puuuuuuure SNOW! Do you know what the street value is of this is?" during the winter month. Or what about, "Oh! TENTacles! Big difference." LULZ

I cannot wait to hear how your training sessions go!

me, too! i freaking love love love this movie so much. seen it countless times. i cant wait for my kids to love it as much as me.

it has raisins in it. you like raisins, dont you?

now that's a damn shame. throwin away a perfectly good white boy like that.

the entire movie is quotable. omg those guys who learned english by watching howard cosell? LOLOLOL!

i will give a full report on coaching for sure.

Twooooo Dollars!

didn't ask for a dime.

Geek! You've been doing some strong work in here since I've been able to peek in!

Have a great time in KC with the fam and best of luck meeting with the coach. SO exciting!!

aw, thanks, mm! it is exciting. i feel like it's gonna be the second best part of the trip. first being seeing the kids on xmas day.

^^^ Ditto that. Wishing ya safe travels & Happy Holidays

thanks, sweet b!

Nice workout Geek! Loled at "heave," I love that word. Have an excellent holiday and a fun trip!

it was a terrible heave, too. not pretty. lol
thanks ms hobbes.

Great session geek, you are getting stronger for sure. Have a safe trip, good luck with the trainer and merry christmas to you and your family.

<3

see y'all on the flipside!

[ilovethe80s]

172x4, x1 (knees caved at 4 and was a real grind getting up, so rested for ~30 seconds and pulled x1 out of my butt)

Wait a minute - ths is 172 for reps?? WTG!! Your squats are getting up there.

Have a great vaca, holiday and enjoy your coaching session, can't wait to hear all you've learned

[pharty]

Wow your numbers are great!!

Have a safe trip

[jjeane]

Geek looking great in here. Those good mornings. I should try them. Awesome. Have a fun trip and good luck meeting the coach!

[serinebean]

I didnt go back too far, but I see you have found a coach!? Awesome stuff! You are already pulling crazy good lifts un-coached.

I just wanted to say hello!

[swooshie]

Happy Holidays, Geek!!!!

[Lou1se]

Merry Christmas Geek!

[rickiecoombs]

Merry Christmas!! Hope it's wonderful!!

[jjeane]

Merry Christmas Geek!!

[thehobbes]

[beatha]

Merry Christmas and Happy New Year . . . yah my lack of gif's sucks but Meh . . . it's still a good day.

[geek23ka]

Wait a minute - ths is 172 for reps?? WTG!! Your squats are getting up there.

Have a great vaca, holiday and enjoy your coaching session, can't wait to hear all you've learned

nice holiday, christmas day was fun with the kids and the inlaws are pretty good. i liked the coaching, too.

Wow your numbers are great!!

Have a safe trip

thanks, p! :-D

Geek looking great in here. Those good mornings. I should try them. Awesome. Have a fun trip and good luck meeting the coach!

thanks, jjeane. the good mornings are really good for me i think. i think they have improved my squat and my dead.

I didnt go back too far, but I see you have found a coach!? Awesome stuff! You are already pulling crazy good lifts un-coached.

I just wanted to say hello!

serine!!!! i miss you here at the bb.com. i'm gonna chat about the coach along with the workouts i did and the plan. TEH PLAN
[img]http://api.ning.com/files/ZJhS2ixKIRyVZ-yYHqA3U0gBe01R8I*qDq5bMQIK4uWxDmO79pDi4-gXTpcLVBxaeLBaoBAgECla3R95l6eiLQITkMJRK7*h/80932big.jpg[/img]

Happy Holidays, Geek!!!!

Merry Christmas Geek! :-)

Merry Christmas!! Hope it's wonderful!!

Merry Christmas Geek!!

Merry Christmas and Happy New Year . . . yah my lack of gif's sucks but Meh . . . -:-D :-D it's still a good day.

oh, see... this is really nice coming here to find the christmas wishes. thanks everyone! i lol'd at that cat.

ive also really been enjoying grumpy cat. this one is my favorite...

[geek23ka]

mah liftin!!

the coach is soft spoken and nice, but also didnt seem to hold back when it came to critiquing. my bench is a full-on mess. he is going to draw up a plan and we are gonna try and work over the internets a bit. his gym is awesome. its in a small warehouse space and is full of tires and bands, prowler, competition benc and squat racks and one of those squat pullback racks that ive seen in some competitions. the ones where you dont hva eto step back. dont know what its called.

anyways, the bench is a big fat fail, which i knew. he had some small critiques for my squat, but said it was pretty good as is. just need to be sure and get my butt back enough, not fiddle with my stance, keep my feet in the right position and be sure not to torque my right hip. i knew i was doing something funny, but not what with my right side. i even keep my right foot a bit more forward trying to compensate for my left side.

deads are good. he showed me sumo, which i didnt like, and finally tried mixed grip, which got me lifting heavier than ever. i easily did 242x3 (he had kg plates, but i think 242 is right a 20+15+10 on each side with an oly bar). had lots more in me, but we stopped with that.

and then the next day i was so sore i felt like i had the flu. obv my grip was holding me back, and now the muscles can grow.

i think his plan will be much lower reps, like, mostly x3. he seems to favor that. fine by me.

so i was able to work with him on friday and sunday and then on christmas, i did some squats and bench over at my FIL's he has a weird set up. very old. no oly bar. i have no idea what i was really lifting over there, but i got up to 130# in plates and did 3x5 with my work set. bench i did x10, x8, x5 at 75# of weights.

and then i went upstairs and ate a really fantastic christmas meal.

i think ill just keep doing madcow until andy e-mails me the new plan. it's exciting!

cliffs
coach is great
coming up with a plan for me
deadlift PR of 242x3 and i definitely could have done more.

[ilovethe80s]

Nice deads! So glad you got the grip straightened out. So he's doing up a plan for you and you'll be off madcow? So excited to see where this leads

[Big_Sky_Guy]

A coach and moving to mixed grip...

Going to get interesting around here!!!

[geek23ka]

Nice deads! So glad you got the grip straightened out. So he's doing up a plan for you and you'll be off madcow? So excited to see where this leads

yeah, i'm pretty curious about what plan he's gonna come up with. and thanks! i'm really happy about my deads. that's the first time in a long time that i have felt serious DOMS after doing deads. last time was when i did (185x10)x3

A coach and moving to mixed grip...

Going to get interesting around here!!!

i hope the coaching can work online. if it doesn't, i might try and find someone in roswell, which is over an hour away, but its the nearest town that has any powerlifters. i found a little team out there that competes in the NASA organization we have in new mexico.

i weighed myself and it's a freaking disaster. 252. gotta get back in it. ive been off the diet for over a month now.

[jjeane]

Geek that is so awesome!!! Mixed grip on deads got me from 115- 135 that day.
Can not wait to see the plan! Glad you had a good Christmas!

[thehobbes]

All sounds great! Looking forward to a future bp vid when you get that form nailed. Took me a lonnnng time to get that one down srs.

deads are good. he showed me sumo, which i didnt like, and finally tried mixed grip, which got me lifting heavier than ever. i easily did 242x3 (he had kg plates, but i think 242 is right a 20+15+10 on each side with an oly bar). had lots more in me, but we stopped with that.

[geek23ka]

Geek that is so awesome!!! Mixed grip on deads got me from 115- 135 that day.
Can not wait to see the plan! Glad you had a good Christmas!

jjeane you're so sweet. yeah, that mixed grip is a wonder. i also am curious if his deadlift bar was a fraction smaller in diameter bc it felt easier to grip. i'll have to try my home bar in the coming week for comparison.

All sounds great! Looking forward to a future bp vid when you get that form nailed. Took me a lonnnng time to get that one down srs.

i honestly dont know if ill ever get bp down. it really is all over the place. and LOL! to the cool smilie at me saying 242 was easy. i know i sound like a braggart, but i was just so shocked at how it flew up. i've been struggling like mad with the 220 range for months now.

i found an article that im putting here on powerlifting training. thought anyone else interested in powerlifting would like it, too. might be sorta basic for those of you in the game a while, though.

http://deepsquatter.com/strength/arc...tomdesign.html

thoughts on it?

[tina722]

Coach sounds awesome! What a great christmas day, congrats on the PRs. Don't worry about bench - eventually it will click too - just like the squat and DL.

but i was just so shocked at how it flew up. i've been struggling like mad with the 220 range for months now.

i found an article that im putting here on powerlifting training. thought anyone else interested in powerlifting would like it, too. might be sorta basic for those of you in the game a while, though.

http://deepsquatter.com/strength/arc...tomdesign.html

thoughts on it?

I love that 'flying up' feeling. If only it could happen everytime.

And - cool! more stuff to read!