Training Journal for Geek

[NorwichGrad]

Wow!! Wow!! Wow!! Great job, Geek! You've accomplished so much. You're a great inspiration..

Watching your vids make me wanna have a sex-change operation just so I can hang out here more often.

[ilovethe80s]

You would be useful to have around in a zombie apocalypse you can drag your injured friends around many hundreds of yards and then sledgehammer zombie heads and sprint away from the remaining zombies

Haha very much this ^^! These prowler/tire circuits are so bada**. You are a bada** geek!

[beatha]

Haha very much this ^^! These prowler/tire circuits are so bada**. You are a bada** geek!

yep yep Geek so a top pick for my zombie slayer team

[geek23ka]

Wow!! Wow!! Wow!! Great job, Geek! You've accomplished so much. You're a great inspiration..

Watching your vids make me wanna have a sex-change operation just so I can hang out here more often.

you can be an honorary girl! heh. no, but really. we love you. you are a real gift to these forums. thank you for being here and for the continued support.

Haha very much this ^^! These prowler/tire circuits are so bada**. You are a bada** geek!

WOOT!!! i friggin love it.

yep yep Geek so a top pick for my zombie slayer team

lol didnt i just say this about you an obiwan in PM last week? yep. we have a definite team assembled here.

[Flounderbout]

How dare you hide this vid of awesome here deep in the Amazon temple where men fear to tread Geek? Amazing performance - just great. 303 Dead? Boom!

[geek23ka]

How dare you hide this vid of awesome here deep in the Amazon temple where men fear to tread Geek? Amazing performance - just great. 303 Dead? Boom!

floundah!! <3

thanks for comin by to see me

my next goal is 365 in november. might be out of reach, but ambition is rewarded more often than lack of ambition.

i hope that sets you to MOAR liftin. you dont want all the girls catching up with you, do you?

lifting session coming up

[geek23ka]

Richko Session 1 - Monday

Squat + KB Swings
stretching
barx5
85x5
110x5
135x5
155x3
155x3
155x3
175x1, x1, x1
175x1, 155x2
165x1 (fail the second)

90 seconds rest before KB
120seconds rest after KB
Kettlebell swings between sets
16kg x15 each

Bench
same rest sequence as above
65x5
80x5
90x3
90x3
105x3
105x3
105x3
105x3
105x3

90 seconds rest before KB
120seconds rest after KB
Kettlebell swings between sets
16kg x15 each


16 sets total of kettlebell swings
16*30=480 KB swings total.


Squats
135x1

Notes

Day 1 of doing Sheiko Rich Kahle style. HOLY ****. Eventually my workouts should look like
50%x5
60%x5
70%x3x2
80%x3x5

For squat and bench with KB or other conditioning work thrown inbetween sets with timed rest. And you round that off with more squats.

Obviously today I did not get everything done, but Rich says that is to be expected and I won't move up in weights until i am able to do the workout as written. I think that's a pretty cool idea. He has worked this program himself with good results and said that he normally wouldn't throw this at someone who is at my level, but because I have goals and heart, he is throwing me into it. I am happily being thrown in the briar patch.

Tomorrow is conditioning. As if this wasn't. lol

[lochinvar76]

Heeeeey, I found your new journal and I am so in!

I'm not a stalker....

Really....

Oh, by the way, your new furniture looks great from the yard.

That looks like a rather interesting routine and I got tired just reading it. Between all your prowler work and swings between sets, your conditioning is going to get out of this world pretty darn quick.

[geek23ka]

Heeeeey, I found your new journal and I am so in!

I'm not a stalker....

Really....

Oh, by the way, your new furniture looks great from the yard.

That looks like a rather interesting routine and I got tired just reading it. Between all your prowler work and swings between sets, your conditioning is going to get out of this world pretty darn quick.

WOOT!! i love that you found me. i really relate to you and admire your strength. i am so happy you are gonna be around checking up on me.

i'm trying to think of a way to write out the routine that is easy on the eyes. might just add KB stuff at the bottom. i am going to play around with it, because i can't read that ****, how can i expect anyone else to.

[vanessa40]

Ok i am tired just looking at your workout today..

Loved the stalker comment by lochinvar76

[geek23ka]

v i am tired, too. lol

when are you gonna start your journal??

[vanillabn]

Ok i am tired just looking at your workout today..

x2!! Good work lady!!! That is amazing! I think your conditioning is going to be improving exponentially!

[serinebean]

Happily being thrown into the briar patch!? lol!!

Squats with KB swings in between is intense...I am really impressed. This journal gets me excited to get back into lifting one day.

Hope you are having a fabulous day!

[geek23ka]

x2!! Good work lady!!! That is amazing! I think your conditioning is going to be improving exponentially!

Happily being thrown into the briar patch!? lol!!

Squats with KB swings in between is intense...I am really impressed. This journal gets me excited to get back into lifting one day.

Hope you are having a fabulous day!

it was a very long very hard day. and i am glad i did it. hey, lovely ladies!


today was much shorter and easier. thank gawd. it was an "active recovery day"

Conditioning/Recovery Tuesday
+90 prowler2 - 60 yards
spiderman crawl 20 yards
jump battle ropes
spidermancrawl 20 yards
+90 prowler2 - 60 yards
bear crawl 20 yards
side lunges while alternating battle ropes
bear crawl 20 yards
+90 prowler2 - 60 yards

was supposed to do some saber tooth crawls and more battle ropes, but i packed it in. bc lazy. i will probably do some burpees later on.

[lochinvar76]

it was a very long very hard day. and i am glad i did it. hey, lovely ladies!


today was much shorter and easier. thank gawd. it was an "active recovery day"

Conditioning/Recovery Tuesday
+90 prowler2 - 60 yards
spiderman crawl 20 yards
jump battle ropes
spidermancrawl 20 yards
+90 prowler2 - 60 yards
bear crawl 20 yards
side lunges while alternating battle ropes
bear crawl 20 yards
+90 prowler2 - 60 yards

was supposed to do some saber tooth crawls and more battle ropes, but i packed it in. bc lazy. i will probably do some burpees later on.

Do you ever do these conditioning routines and pretend you're training to be a superhero? Because, from the looks of them, you just might be.

[geek23ka]

Do you ever do these conditioning routines and pretend you're training to be a superhero? Because, from the looks of them, you just might be.

! so sweet.

to get myself through it, i have to say, i have imagined myself once or twice (ok maybe every f'ing sled drag and prowler psuh!) working towards being super hero-like.

this week it's....


anna karrila. BEAST!!!! look at those legs!

[serinebean]

That was active recovery?!! HA! Id be actively recovering from that for a few days Why cant you ladies live in my area!! Its not fair. Wah!

I see SHOULDERS in that Anna! Wowza!

[geek23ka]

i would love it, serine. you would be a fun training partner, i think.

and yeah, pretty much everything about anna is beast except that sweet smile and face. she's a great aspiration, despite being half my age. haha

speaking of awesome people, i really loved this blog post...
http://imperfectlife.net/ilovemyuglybody/

[dreahere]

speaking of awesome people, i really loved this blog post...
http://imperfectlife.net/ilovemyuglybody/

Thanks for that, hadn't seen it! Wicked impressed by that woman's ability to do a full split.

[geek23ka]

Thanks for that, hadn't seen it! Wicked impressed by that woman's ability to do a full split.

full split and a freaking pullup!!

Today was rather beastly. Still easier than those insane conditioning days he throws at me. I got there first and just started benching because I forgot his said dead, bench dead was the order. So it's a little wonky looking for a workout. My fault, entirely.

Wednesday - Deads, Benching, KB's and Burpees

Bench Press
w/u stretching
barx10
10 - KB 12kg C&P ES
65x5
10 - KB 12 kg C&P ES

Deadlifts
150x3
185x3
210x3x2
245x3x5

Bench Press + moar!
95x5
KB 12kg snatch ES
105x3
10 - KB 12kg snatch ES
105x3
10 - KB 12kg snatch ES
117x2
10 - KB 12kg snatch ES
117x2
10 Burpees
117x2
10 Burpees
105x5
10 Burpees
95x6
10 Burpees
65x8
10 Burpees

Rackpulls
150x3
185x3
210x3
210x3
245x2
245x1
245x0
I was so spent.
FIN.

ETA: ughhh!! i know why those rack pulls sucked so much. i wasn't wearing my belt. because i should have at least gotten those, and then moved onto 275 and struggled there. it was a long hard day, but i wasn't that spent!

next time i will remember the belt. took the belt off for bench press and then just forgot that belts existed.

Tomorrow is another active recovery day. Probably just some sled drags and battle ropes.


OH!!! If you need squat shoes and have access to Ross (dress for less!) Department Store, then go there and see if they have any. Ross had a number of pairs of Adiddas Powerlifts for 35 bucks!!!

[kaleida]

i would love it, serine. you would be a fun training partner, i think.

and yeah, pretty much everything about anna is beast except that sweet smile and face. she's a great aspiration, despite being half my age. haha

speaking of awesome people, i really loved this blog post...
http://imperfectlife.net/ilovemyuglybody/

What a beautiful blog post!! Thanks for sharing that

[Romina81]

Hi Geek! Subbed
Curious to know which program you are currently running? I saw your meet vid and that looked like so much fun! I would love to participate in a meet eventually.

[jjeane]

Hey Geek! Man you move fast lady. And you are so strong. I see so much conditioning in with all this MOAR lifting!

[serinebean]

Checking in!!
I loved that blog so much! I want to hug her for being so strong. Her story hits really close to my heart...and when I see people who make it out the other side...I just love it.

That workout is brutal. I loved flipping from upper to lower..I found it forced me to have a recovery period

[geek23ka]

What a beautiful blog post!! Thanks for sharing that

i'm glad you like it. i really liked your intro post in your journal. when i read it i started following you because your attitude about your body and other peoples bodies is pretty awesome.

Hi Geek! Subbed
Curious to know which program you are currently running? I saw your meet vid and that looked like so much fun! I would love to participate in a meet eventually.

my program is my coach's version of Sheiko with conditioning thrown in. he loves the russians so borrows bits from lots of those coaches and styles. it's a six month cycle that he designed and currently, in the first phase, it's sheiko with conditioning thrown in inbetween sets in order to fatigue me as much as possible/bring up my capacity to work. the next phase will be primarily strength, then technique will follow that and then working on singles/figuring out my openers by october and november is the meet.

romina, you gotta go to a meet. you are a strong lifter and i think you would really dig it!

Hey Geek! Man you move fast lady. And you are so strong. I see so much conditioning in with all this MOAR lifting!

hey there jani! he said this week would be my toughest and it is the toughest week i've ever had in my life! physically speaking. holy ****balls!

Checking in!!
I loved that blog so much! I want to hug her for being so strong. Her story hits really close to my heart...and when I see people who make it out the other side...I just love it.

That workout is brutal. I loved flipping from upper to lower..I found it forced me to have a recovery period

<3 she's strong, centered and pretty f'ing amazing. i think people are walking around like her all the time. secret superheroes.

and YES, recovery has been brutal for this week.


i am laid up in bed so so exhausted. all of my muscles h u r t! don't get me wrong, i am not complaining, just noting how intense the week has been and i think in a week or two, i am going to see some serious changes in my body composition. and for that, i am super excited. i love it when i can see/feel new muscles. i loved it on wednesday when i noted that i did 50 f'ing burpees in the middle of a sheiko bench session and didn't die.

today was supposed to be 1080 yards of +200 sled drags split evenly between forwards/backwards/sideways dragging. i made it 500 yards and called it quits. then i did one measly set of ten shoulder prehab stuff with 5lbs and went home.

i am so sore and exhausted that i told my husband to watch over the kids (thank god he is home) and i am in bed, on ibuprofen, just had a four hour nap!!, and about to sleep some more.

i gotta be ready for tomorrow.

[kaleida]

i'm glad you like it. i really liked your intro post in your journal. when i read it i started following you because your attitude about your body and other peoples bodies is pretty awesome.

Aww that means a lot to me! I do think all bodies are beautiful, because of what they can do, it's not about what they look like. And not just athletic feats either ...I mean my mom is not athletic at all but she is beautiful to me because of what she does, taking care of people, comforting people who really need it

I get all emotional and stuff thinking about it.

I would make a horrible bodybuilder, lol. To see people nitpicking each other or themselves about physical appearance always gets me in protective mode, wanting to rush in and rescue them and protect them

[beatha]

Killing it with those conditioning workouts. A long nap and IBP should fix you right up

I salute you cause 50 burpees on a bench is HELLish

Btw we also liked your linked post. Late last night obi-wan and I was were like wow that lady has sure made awesome progress

[Romina81]

That coaching sounds intriguing Geek. You're probably going to hit some crazy PRs at your next meet It makes such a difference to have someone knowledgeable guide you rather than just winging it.
I'll definitely make it to a meet eventually. I have to justify the costs/etc to hubby first...perhaps when I get a raise after finishing school!

[geek23ka]

Aww that means a lot to me! I do think all bodies are beautiful, because of what they can do, it's not about what they look like. And not just athletic feats either ...I mean my mom is not athletic at all but she is beautiful to me because of what she does, taking care of people, comforting people who really need it

I get all emotional and stuff thinking about it.

I would make a horrible bodybuilder, lol. To see people nitpicking each other or themselves about physical appearance always gets me in protective mode, wanting to rush in and rescue them and protect them

i work really hard to keep negativity out of my brain when it comes to my body. being negative can spiral me into a bad place. focusing on strength really helps me stay positive.

Killing it with those conditioning workouts. A long nap and IBP should fix you right up

I salute you cause 50 burpees on a bench is HELLish

Btw we also liked your linked post. Late last night obi-wan and I was were like wow that lady has sure made awesome progress

burpees suuuuuuck.

after 13 hours total of sleep, i feel awesome!! tell obiwan, hi for me ok?

That coaching sounds intriguing Geek. You're probably going to hit some crazy PRs at your next meet It makes such a difference to have someone knowledgeable guide you rather than just winging it.
I'll definitely make it to a meet eventually. I have to justify the costs/etc to hubby first...perhaps when I get a raise after finishing school!

it definitely helps me to have someone guide me. i am rather lazy and would never do conditioning on my own, and my capacity for work is pretty small right now. my squats showcase this.

Friday - Bench, Squats, Bench
straight sheiko
Bench - 5@50%, 5@60%, 3x2@70%, 3x5@80%
Squats - 5@50%, 5@60%, 3x2@70%, 3x5@80% (lolol)
Bench - 4@55%, 4@65%, 4x4@75%

Bench Press
all paused
barx10
65x5
80x5
95x3x2
115x3x5

Squats
105x5
125x5
145x3x2 < felt hard so went with 160 instead of 170 for my 80% sets
160x3
160x2
160x2
160x2
160x1
160x1**

More Bench Press
all paused
75x4
90x4
100x4x4

**See what I mean about my squats showing my lack of capacity for work? When I am fatigued, my squats plummet unlike deads or bench. At the meet, I was very fresh, no fatigue, and easily made 209, and I believe I could have squatted 225, because 209 felt so easy. Now, I am struggling with 160. form breaks down, very slow going up, etc etc. = I am very glad that I am focusing on conditioning for the next 5 weeks or so. I've got to get a stronger base.

Monday will be another day from hell. I am sort of excited in a masochistic way.

[kaleida]

i work really hard to keep negativity out of my brain when it comes to my body. being negative can spiral me into a bad place. focusing on strength really helps me stay positive.

Me too! Which is why we both like powerlifting...it's fun to have PR goals ...not required to dislike something about my appearance in order to stay motivated

my capacity for work is pretty small right now. my squats showcase this.

heheheh...I know you have a program already but I wonder if you would make a good candidate for daily max squatting someday
brb walking into the gym and squatting 12 reps total including warmup.
brb making faster squat progress than anything else I tried so far.