geek gets lean

[EB68]

'Mirin the 13 hours of sleep geek. My wife would call 911 and tell them I was in a coma.

[Flounderbout]

i bet i got 13 hours yesterday.

I missed this first time round. Negged and unsubbed

[geek23ka]

Ohhhh the daily are bw, ok cool, that's like pushups or situps, you can get away with doing that all the time and it shouldn't interfere with lifting. Yeah 2x a week barbell squat has been good to me, as soon as I started doing that I never got sore quads again srs. Yeah you can get a pair for $60-80 depending which you get. I really like the blue rehbands, those were like 80 with shipping. As long as they last me a while yeah very much worth it.

80 dollars????? jesus christ! you'd think this was a sport of kings, instead of proles.

I'm on my way to push around the prowler and thought of you. Your workouts are so freaking cool GOOD LUCK with the remaking of the squat. Hopefully it works better for your hip.

I know them feels on the toddler...I have mine flopping around the house as I type this . Oh and I can't stand Calliou. It's my least favorite of all the sprout shows....

Enjoy your weekend!

oh my gawd, we were both shown up today, john. i was all proud of my prowler work, but today a woman, i **** you not, a 101 year old lady pushed a prowler with 90 lbs 20 feetx2 (at least. i left during her workout).

damn. we best be workin.

Funny, I was planning on being there already. I have a few friends who are planning on competing and I was going to show up for moral support. Would be awesome to cheer for you as well!

YAY!!! beatha is gonna be there, too. i think wyomann lives in the area, and i was gonna ask him if he was gonna go, too.

You won't.










You passed a "reasonable weight" long ago. You'll be sqwatting a weight the technical expression for which is "a whole chit-load"... Rebuilds are frustrating. But once it's done - meteor...

LMAO!!!! i read it and i was like... yeah he's right i hope he can tell me what to do.

good trollin!

Sorry it's been so long since I've posted in here geek! I've been very busy. Your output in your training has been nothing short of incredible. As as Flounder said, your squats are above "reasonable" at this point. You're doing great.

I'm excited to hear you're competing in May as well!.

aw, thanks scrabby! i wish you could be there.

'Mirin the 13 hours of sleep geek. My wife would call 911 and tell them I was in a coma.

it wasn't *all* at once, but i was quite thrilled to get it. sometimes children let you sleep. my husband is hardly ever here these days, so it was a truly lovely thing that the toddler allowed it.

I missed this first time round. Negged and unsubbed

oh, i love it when you're jelly :evil:

[geek23ka]

bench press
70x5
80x5
90x5
105x3x5

squat with safety squat bar
barx5
+20x5
+50x5
+70x3x5

good morning with safety squat bar
+40x6x4

seated good morning, feet flat, with safety squat bar
+40x6x4

green kettlebell
x15, x15, x10

[RT1957]

What is your weekly routine or is it changing up all the time...I just know you're putting in some quality work....

[geek23ka]

What is your weekly routine or is it changing up all the time...I just know you're putting in some quality work....

mon - bench (and squats)
tuesday - deadlifts
wednesday - conditioning
thursday - bench
friday - squats.

i have some weird hip impingement and he has me doing sled work, lunges etc to help with that, and said we are bumping squats to twice a week now. exceited about that, bc my squat suuuuuucks. it's about 75 lbs less than my dead.

[illiniStrive]

Hi geek!

I didn't want to post in the Ov35 misc because, well, I'm not 35 but I do lurk around here quite a bit and wanted to offer my support and maybe fwiw my thoughts on reconciling your powerlifting goals with your goal of leaning out that were brought up in the avatar thread. I can sympathize because this is something I've struggled with quite a bit, too, and still am not where I want to be but what helps for me is to not think of the two as as mutually exclusive as they appear. I now think of what goes on my plate as every bit as instrumental to my PLing goals as what happens in the gym. Pushing heavy weight and grinding out in the gym comes easy to us; stalling on lifts as a result of deficits and coming home and telling ourselves to keep on said deficit, not so much. But if we want to compete in our respective weight classes, it has to happen. I will be a much more competitive product in the 132 class than where I sit now (which is actually smack dab in the middle of classes, which is less than helpful!). Looking at your lifts, you'll definitely be more competitive at your goal of the 181 class, or wherever you decide to land.

The stalls, the fatigue, the holy-henry-this-is-supposed-to-be-light-weight-but-feels-100lbs-heavier feeling is also temporary, or that's what I'm betting on. Following the posts of people like ID, it's clear that the deficit, rather than reduced bodyfat (up until a certain point I assume) dictates that feeling more than anything. And it's not cheating on your powerlifting mindset to switch your focus to the scale and mirror versus weight on the bar for a period of time.

I don't know what this rambling is amounting to except to say that you have my visual, non-lurking, sympathetic support going forward. You can do this!

[geek23ka]

Hi geek!

I didn't want to post in the Ov35 misc because, well, I'm not 35 but I do lurk around here quite a bit and wanted to offer my support and maybe fwiw my thoughts on reconciling your powerlifting goals with your goal of leaning out that were brought up in the avatar thread. I can sympathize because this is something I've struggled with quite a bit, too, and still am not where I want to be but what helps for me is to not think of the two as as mutually exclusive as they appear. I now think of what goes on my plate as every bit as instrumental to my PLing goals as what happens in the gym. Pushing heavy weight and grinding out in the gym comes easy to us; stalling on lifts as a result of deficits and coming home and telling ourselves to keep on said deficit, not so much. But if we want to compete in our respective weight classes, it has to happen. I will be a much more competitive product in the 132 class than where I sit now (which is actually smack dab in the middle of classes, which is less than helpful!). Looking at your lifts, you'll definitely be more competitive at your goal of the 181 class, or wherever you decide to land.

The stalls, the fatigue, the holy-henry-this-is-supposed-to-be-light-weight-but-feels-100lbs-heavier feeling is also temporary, or that's what I'm betting on. Following the posts of people like ID, it's clear that the deficit, rather than reduced bodyfat (up until a certain point I assume) dictates that feeling more than anything. And it's not cheating on your powerlifting mindset to switch your focus to the scale and mirror versus weight on the bar for a period of time.

I don't know what this rambling is amounting to except to say that you have my visual, non-lurking, sympathetic support going forward. You can do this!

i got all teary eyed reading this. thanks, illini. long time fan of your liftin.

you think i can come crawling back to the transformation thread? ill try and see.

[mcbourque]

you think i can come crawling back to the transformation thread? ill try and see.

Please come back
And forget about the whole deadline thing. I'm way past that- will definitely not meet the goal LOL
It's just nice to have others help commiserate with trying to fight hunger.
You are a great part of that thread and I miss seing you there.

[Scrabbz]

bench press
70x5
80x5
90x5
105x3x5

squat with safety squat bar
barx5
+20x5
+50x5
+70x3x5

good morning with safety squat bar
+40x6x4

seated good morning, feet flat, with safety squat bar
+40x6x4

green kettlebell
x15, x15, x10

And once again, you put out work. Great job, Geek.

[thehobbes]

Nice benching G! How are you liking that squat safety bar?

[itsagoodday]

How are you liking that squat safety bar?

I was going to ask this as well! I keep seeing those recommended for raw PL, but not quite clear on what they do. I should probably google it sometime instead of just sitting here wondering, lol.

[discdoggie]

i got all teary eyed reading this. thanks, illini. long time fan of your liftin.

you think i can come crawling back to the transformation thread? ill try and see.

It hasn't been the same without you.


Otherwise its just me announcing the volume, texture, color, contents, and frequency of my poops.

As fascinating as that is, a little change of pace is always welcome.

[GKC45]

bench press
70x5
80x5
90x5
105x3x5

squat with safety squat bar
barx5
+20x5
+50x5
+70x3x5

good morning with safety squat bar
+40x6x4

seated good morning, feet flat, with safety squat bar
+40x6x4

green kettlebell
x15, x15, x10

I see you are continuing to tear it up in here! Really nice consistent work.

[vanessa40]

Hey girl..
I found you
Thanks for leaving the link in you old journal on the female boards.
Just got back into lifting again and wanted to stop in and say hi
You are doing great

[geek23ka]

Please come back
And forget about the whole deadline thing. I'm way past that- will definitely not meet the goal LOL
It's just nice to have others help commiserate with trying to fight hunger.
You are a great part of that thread and I miss seing you there.

<3 i am trying to find a jumping in place. i've been reading all along, of course.

And once again, you put out work. Great job, Geek.

WORK IT!!! the work is the best thing about it.

Nice benching G! How are you liking that squat safety bar?

it is super useful for me bc of my weaknesses. boy does it even bring out my weaknesses!

I was going to ask this as well! I keep seeing those recommended for raw PL, but not quite clear on what they do. I should probably google it sometime instead of just sitting here wondering, lol.

if you have a forward lean issue or trouble keeping the chest up during concentric portion of the squat, then the ssb is probably going to be useful for you. it throws you forward so you are having to fight harder to remain upright. it's pretty kick ass.

here is jen keck doing 185x4

It hasn't been the same without you.


Otherwise its just me announcing the volume, texture, color, contents, and frequency of my poops.

As fascinating as that is, a little change of pace is always welcome.

LOL and also cool pics. ill jump in. thanks.

Hey girl..
I found you
Thanks for leaving the link in you old journal on the female boards.
Just got back into lifting again and wanted to stop in and say hi
You are doing great

aw hey!!! glad you're lifting again. i see you in my feed at mfp (when i pay attention to the feed) but have definitely missed you here. ill go lookin for ya.

I see you are continuing to tear it up in here! Really nice consistent work.

thank you. training is my salvation.


workout comin up.

[geek23ka]

was going to do deadlifts, but ill do those tomorrow. we got caught up in the power clean

sled +200 lbs
2x60 yards forwards
2x60 yards backwards
2x60 yards sideways
2x60 yards forwards
2x60 yards backwards
2x60 yards sideways
one minute rest between most. towards the end it was more like two minutes lol.

power cleans with 88 lbs
lots of singles and some doubles. he was trying to just give me a feel for it and also sort what my sticking points were

hang cleans with 88 lbs
some.

we decided that the explosion is what im terrible at. i'm going to need lots of practice with dead stop explosive movements

hang snatch with pvc pipe
lots

hang snatch with pvc pipe and then OH squat
lots

hang snatch with 30 lb bar then OH squat
maybe 6 - 10 of them. singles and doubles.

two power cleans with 88lbs
to see how i'm doing. i didn't have the brute force and had a hard time getting the bar up, but he said the bar path was better, and i felt like the movements were more cohesive

hang snatch with 20 kg bar
a few

hang snatch with 20 kg bar + 5 OH Squats
x4

last set i lost it at rep 3 and had to reset to finish.

i am a slow lifter, and he wants to combat it by introducing these movements, and he will also start with plyometrics after i'm better conditioned.

[postman123]

Wow that sled work looks really tough. I'll bet that got your heart pumpin'.

Lots of good work done today. I admire your determination geek!

[doughnutgut]

I need your phone number geek.

Dont worry. I aint gonna stalk you even though your well worthy of my time

But in case my car breaks down or i get a flat and either need a push. Or the car lifted for the tyre change.

[Scrabbz]

Great work with the sled, geek. Also, good work on working on powercleans. I've always been curious about them, but since I have no coach, I have never looked into them. Do they seem fun?

[beatha]

wow to the training keep up the good work prowler/sled queen

sounds like your getting some great support and coaching

[thehobbes]

Nice work G-dog! Lots of sled action and power cleans, excellent <<<(read the "excellent" in the creepiest voice you can imagine. )

[lochinvar76]

Nice work G-dog! Lots of sled action and power cleans, excellent <<<(read the "excellent" in the creepiest voice you can imagine. )

[EjnarKolinkar]

Myron those hang cleans. I still suck at them lol.

Session looked hard and fun, so much win. GJ geek.

[Flounderbout]

sled +200 lbs
2x60 yards forwards
2x60 yards backwards
2x60 yards sideways
2x60 yards forwards
2x60 yards backwards
2x60 yards sideways
one minute rest between most. towards the end it was more like two minutes lol.

Haha* - silly geek ended up right back where she started with the sled - what a waste of time..

*since we are doing a Simpsons theme, this is Nelson.

Not going to risk any jokes about cleaning or snatches. Too many seriously strong women around here for that... Strong work Geek.

[geek23ka]

Wow that sled work looks really tough. I'll bet that got your heart pumpin'.

Lots of good work done today. I admire your determination geek!

thanks, postman! the sled and prowler are two fo the reasons why i have gotten better conditioned. i don't ever want to be without them again.

I need your phone number geek.

Dont worry. I aint gonna stalk you even though your well worthy of my time

But in case my car breaks down or i get a flat and either need a push. Or the car lifted for the tyre change.

867-5309

liftin cars sounds like fun. i hope i get to do that someday.

Great work with the sled, geek. Also, good work on working on powercleans. I've always been curious about them, but since I have no coach, I have never looked into them. Do they seem fun?

they are hard for me. i am a slow poke. which is why im excited about doing them. anything that will help me recruit more muscle fibers is something i wanna do. there are people around who would be happy to help you out by looking at your videos. if you wanna try, you can!

wow to the training keep up the good work prowler/sled queen

sounds like your getting some great support and coaching

<3 thanks, ms. b!

Nice work G-dog! Lots of sled action and power cleans, excellent <<<(read the "excellent" in the creepiest voice you can imagine. )

LOL i love you guys.

Myron those hang cleans. I still suck at them lol.

Session looked hard and fun, so much win. GJ geek.

oh thats right, you do oly styff! cleans of all kinds are hard. whats weird is i think the snatch might end up being easier for me after a month or two. cleans are way harder than they look.

Haha* - silly geek ended up right back where she started with the sled - what a waste of time..

*since we are doing a Simpsons theme, this is Nelson.

Not going to risk any jokes about cleaning or snatches. Too many seriously strong women around here for that... Strong work Geek.

are you scared of a bunch of ladieZ??



workout comin up. nothing super exciting, but it wore me out.

[geek23ka]

Deads, Etc.

Deadlifts
140x5
175x5
205x3
205x3
230x3
230x3
230x3
230x3
230x3

RDL
145x8
145x8
145x8
145x8

Conditioning
25 tire slams against wall: each side
landmines +45 x8 each side
20 lb sledgehammer to tire 10x each side
10 pushups on chains
KB fighter figure 8's x10 each side
KB fighter round the waist x10 each side
KB halos x10 each side
25 tire slams against the wall: each side
landmines +45 x6 each side
20 lb sledgehammer to tire 15x each side
10 pushups on chains
KB fighter figure 8's x10 each side
KB fighter round the waist x10 each side
KB halos x10 each side
25 tire slams each side
landmines +45 x5 each side
20 lb sledgehammer to tire 10x each side
5 pushups on chains

....started really wearing out here. lower back sore
did a few round of kettlebell and gave up.

foam roll back a few times.

[GKC45]

"started really wearing out"... yeah I guess so! Nice work on the deads and all that conditioning work is amazing.

[lochinvar76]

So, reading all your conditioning workouts and especially prowler work, I have decided to build one of my own to keep in the back yard. If my wife complains, I'm going to blame you, okay?

I look at all that conditioning after low rep, heavy deads and think, "NOPE!" Solid work. Now that you've been doing these routines a bit now, how are you feeling about it?

[geek23ka]

"started really wearing out"... yeah I guess so! Nice work on the deads and all that conditioning work is amazing.

thank you! i'm glad i get to work so hard that my body just... fatigues. it feels nice.

So, reading all your conditioning workouts and especially prowler work, I have decided to build one of my own to keep in the back yard. If my wife complains, I'm going to blame you, okay?

I look at all that conditioning after low rep, heavy deads and think, "NOPE!" Solid work. Now that you've been doing these routines a bit now, how are you feeling about it?

(my personal favorite NOPE!)


i think you are gonna love it. you're already so good at conditioning stuff. barbell complexes are freaking hard.

i feel so much stronger. conditioning has done so much for my body and general activity level.

truth be told, i have been feeling so good these days, i stopped taking my anti depressant. wellbutrin has helped with my food issues, so i miss it for that, but i feel lighter and happier now *off* my anti-D and i think i owe it to conditioning work.