Click here for pics of squat booty

[koyongi]

Also, she is someone who seems to be overly excited about leg press PRs, lol. I'm sure her 225x10 squat is high.

Leg press, and leg machines in general. Who CAN'T do the whole stack on calf raises?
(I question if her squats are even squats. Since a bench is "depth" and I'm still not sure what "bucket" squats are.)
Also...not being able to make your knees bend at 365 when you can do 315 for 10...
skepticalhippo.jpg

Anyway, enough about imaginary squats, and on to real squats:

Squats, out of the mono, squat bar, 65# chain, super low box, oly style:
some@bar
2@105
2@125
2@155 (x8)

Band good mornings, green band, narrow stance:
3x15

GHR:
3x10

Ab pull downs, purple band:
3x15

Took it light and went fast today, because...
SATURDAY'S A RUGBY DAY!
Plus, it's Ruggerween.

[-Lucifer]

How do you determine how much squat volume you need? Do you go by feel or the number of reps? What routine are you doing?

[koyongi]

How do you determine how much squat volume you need? Do you go by feel or the number of reps? What routine are you doing?

It's mostly Westside-ish, with a smattering of volume. The group I train with is relatively new, so we may make a detour for a bit coming up. For the most part, I just train by feel - weights and reps. It's always served me well in the past, so I just kind of go with it.


And, the rest of today:

Played Truman.
30 minute halves, won 40-something to 5. I scored twice, should have been three but the ref called it held up (it wasn't). Played hooker, prop, flanker, lock, and outside center today. Oh yeah...

Then we played another short match in costume. It was a blast. Whoopie cushion (that was my team) beat the other team 10-5.


Ruggerween!

[Squatsprophet]

It's mostly Westside-ish, with a smattering of volume. The group I train with is relatively new, so we may make a detour for a bit coming up. For the most part, I just train by feel - weights and reps. It's always served me well in the past, so I just kind of go with it.


And, the rest of today:

Played Truman.
30 minute halves, won 40-something to 5. I scored twice, should have been three but the ref called it held up (it wasn't). Played hooker, prop, flanker, lock, and outside center today. Oh yeah...

Then we played another short match in costume. It was a blast. Whoopie cushion (that was my team) beat the other team 10-5.


Ruggerween!

what do you play (sport)? what made you choose koyongi as your username?

[Link815]

Koyongi means cat in Korean. It's why she's so short.

[-Lucifer]

Koyongi means cat in Korean. It's why she's so short.

I think cats are the best natural fighters.

[koyongi]

what do you play (sport)? what made you choose koyongi as your username?

SATURDAY'S A RUGBY DAY!

&

Koyongi means cat in Korean. It's why she's so short.

I think cats are the best natural fighters.

They are. My kitties are especially epic. It's like the old school MMA fights before they got all douchey and had weight classes and stuff. Like the sumo wrestler vs. the little jujitsu guy.

Today:

CGBP, 80ish# chains:
some@bar
5@95
3@115
3@135
2@145
1@155
miss@165
Regular grip:
5@135 (x3)

Bent over rows:
1@135 (decided this was a terrible idea, considering the shape my back is in today)

DB rows:
15@30ish (x3per)

Chin ups:
3x10

Band lateral raises:
12@micro minis (x3per)


Putting the finishing touches on my chili for tonight. All of the cuts in my hands are burning from habanero juice.

[koyongi]

Today at work:
Yoga

Today after work:
"Feel Good Fitness" class at Vessells.
30 minute circuit, not too bad.

[brentwillisbgw]

Today at work:
Yoga

Today after work:
"Feel Good Fitness" class at Vessells.
30 minute circuit, not too bad.

Make sure you track your distance at trick-or-treating.

[koyongi]

Make sure you track your distance at trick-or-treating.

No trick-or-treating...Just ME watching-the-Chiefs-win.
I haven't screamed that loud or that much in quite a while.
I'm going to start sounding like all of the announcers tonight that couldn't talk.

[LegosInMyEgos]

being the world record holder of a weight class in powerlifting, are you afraid at all that you will get an injury that will prevent you from powerlifting every time you rugby?

[lohmie]

A bit off topic, but I was reading through your USAPL transparency website... good read was good.

Anyhow, do you know what would cause someone to be suspended from the USAPL for "Indebtedness to the association"? I couldn't imagine that somebody owed membership dues and somehow competed, or something of that nature. And it seems that some of those suspended by the USAPL seem to have done a lot of good for the community of PL... Any thoughts?

Also, good luck with the training. It looks fun. Like kittens.

[koyongi]

being the world record holder of a weight class in powerlifting, are you afraid at all that you will get an injury that will prevent you from powerlifting every time you rugby?

Not really...I played for three years in school with no issues, and I'm just not particularly fragile. That said, I didn't play in the the match the week before the Olympia just in case. If I get hurt, I get hurt. Hopefully, I'd get better and get back to it. If I let being a WR-holder dictate my life, I'd be boring.

A bit off topic, but I was reading through your USAPL transparency website... good read was good.

Anyhow, do you know what would cause someone to be suspended from the USAPL for "Indebtedness to the association"? I couldn't imagine that somebody owed membership dues and somehow competed, or something of that nature. And it seems that some of those suspended by the USAPL seem to have done a lot of good for the community of PL... Any thoughts?

Also, good luck with the training. It looks fun. Like kittens.

I honestly don't know how one would end up "indebted" to the association. But, I'm sure it's happened, or the rule wouldn't be there. Maybe a meet director that didn't send the USAPL its fair share?

And yeah, it's dumb that anyone is suspended that wasn't for outright failure of a drug test. A great way to increase your membership is to kick quality lifters out. Oh wait...

And thanks. I do loooooooove me some kittens.

[koyongi]

Today was my twice yearly endocrinologist appointment. Down 5 pounds from last time, BP was 98/66, thyroid hormones are good, and I might get to go off my drugs. That'd be sweet.


Tonight:

Conventional DL:
some@135
5@185
3@225
2@245
1@275
1@295
miss@305

My back is garbage. Although 10 pounds off my best while in the middle of a cut three days after a rugby match isn't the worst ever.

Low, wide box squats, buffalo bar:
some@bar
5@145
5@165
5@175
5@185

Buffalo bar suspended GMs:
6@145 (x4)

GHR:
3x10

Back extension:
3x10

Decline abs:
3x15

[-Lucifer]

Today was my twice yearly endocrinologist appointment. Down 5 pounds from last time, BP was 98/66, thyroid hormones are good, and I might get to go off my drugs. That'd be sweet.

Hypothyroidism? I thought that only happens to women when they're pregnant.

[gbg]

Today was my twice yearly endocrinologist appointment. Down 5 pounds from last time, BP was 98/66, thyroid hormones are good, and I might get to go off my drugs. That'd be sweet

Yeah, that would be sweet, a dream come true in my case! good work on the weight loss.

[koyongi]

Hypothyroidism? I thought that only happens to women when they're pregnant.

Mine's hyper. Or at least was. In the beginning I was on 10mg of one drug and 30 of another, now I'm down to 2.5 of just one. 0 would be better, though!

Yeah, that would be sweet, a dream come true in my case! good work on the weight loss.

It's been over 6 years since I started, so it'd be cool to not have to worry about refilling prescriptions for a while. And thanks! My strength hasn't tanked too much, and I can definitely tell I've leaned out. BF was about 18.5% yesterday, which is probably the best I've ever been. Carb cycling FTW.


Tonight, RE benchy bench:

Bench:
some@bar
8@95
8@135
5@155
5@185 (x2)
8@185

OHP:
8@45
5@95 (x3)

CGBP w/ swiss bar:
8@35
8@85
8@105
8@125 (x2)

Swiss bar rows, narrow grip:
8@35
8@105 (x3)

Flyes:
10@10s (x3)

Lateral raises:
10@10s (x3)

Pull ups:
5@BW+10 (x5)

[-Lucifer]

Mine's hyper. Or at least was. In the beginning I was on 10mg of one drug and 30 of another, now I'm down to 2.5 of just one. 0 would be better, though!

I sea. So hyper means you lose weight easily, right? The side effects are pretty lame, though (nausea, dizziness).

[koyongi]

I sea. So hyper means you lose weight easily, right? The side effects are pretty lame, though (nausea, dizziness).

I did before they got me on the drugs. It came on really suddenly, and I dropped like 25 pounds in four months without trying. The side effects would be cool if they weren't all the time... I mean, being able to stay up all night is fun, but not when it's for more than a couple of nights in a row. It gets really boring when everyone else is sleeping.


No other skinneez today, so I just played around:

Speedy squats, buffalo bar, out of the mono, to a low box with foam, 80# chains:
some@bar
5@105
5@155
Add super centurion, straps down:
2@195 (x2)
2@215 (x2)
2@235 (x2)
2@255 (x2)
2@275 (x2)
Subtract super centurion and foam (oly style):
3@155
5@155 (x3)

SLDL:
8@135 (x3)

Lunges w/ 45 overhead:
2x10per

Glute bridges:
3x15

Decline abs, 25# hat:
3x10

Weight loss was very apparent today. I put my suit on in about 20 seconds without hanging. That's looser than it was at last year's Olympia.

[Galindo62]

i did before they got me on the drugs. It came on really suddenly, and i dropped like 25 pounds in four months without trying. The side effects would be cool if they weren't all the time... I mean, being able to stay up all night is fun, but not when it's for more than a couple of nights in a row. It gets really boring when everyone else is sleeping.

misc

[koyongi]

misc

I suppose that would have been the only time in my life where I was bored enough to visit the misc. But did it really even exist in 2005?


Today:

Bench:
some@bar
8@95
8@135
3@185
1@205
Add SK:
1@225 (3bdish)
2@245 (2bdish)
2@255 (2bdish)
1@265 (touch)
miss@275 (handcuffed)
Subtract SK, add 1bd:
8@185 (x3)

Rows:
5@135 (x5)

HSPU:
3x10

Flyes, monster mini:
3x15

Rear delt flyes:
10@10s (x3)

Chin ups:
3x8

[Ka0s]

if HSPU is handstand pushups, i'm calling e-stats on that one

[koyongi]

if HSPU is handstand pushups, i'm calling e-stats on that one

Ppshh. I can do like 20 in a row without much problem! 130 over your head is easy when it just has to go to the top of your head.

[Squatsprophet]

Ppshh. I can do like 20 in a row without much problem! 130 over your head is easy when it just has to go to the top of your head.

I FOUND YOUR YOUTUBE!

[Ka0s]

how about no

becky is much more jacked and full-ROM-using than that girl

[ByronOrpheus]

i found your youtube!

[youtube]v8n4k2nnyz0[youtube]

spf/10

[Squatsprophet]

how about no

becky is much more jacked and full-ROM-using than that girl

Yeah...I was just teasing her.

[koyongi]

I FOUND YOUR YOUTUBE!

how about no

becky is much more jacked and full-ROM-using than that girl

spf/10

Yeah...I was just teasing her.

Now I'm going to have to go make a video of my HSPUs. Maybe later this week if I get bored.


So, today.

Yoga at work.

After work:
"Feel Good Fitness" class again. Again, decently fun. It's like a Crossfit chipper, except I'm the only one not scaling it.

Also did:

Reverse hyper:
10@2 plates (x3)

DB shoulder press:
8@30s (x3)
8@35s

Multiple ego boosts of the evening:
Apparently last week after I went to the class, the class instructor went to the front desk lady to ask for "the scoop on the cute girl with the dark hair". Seems she was shocked that I could do anything she could throw at me.
Also, the owner of the gym told me I was looking "ripped to shreds". Winner!

Time for some fried chicken. Yay low carb day.

[Ka0s]

Multiple ego boosts of the evening:
Apparently last week after I went to the class, the class instructor went to the front desk lady to ask for "the scoop on the cute girl with the dark hair". Seems she was shocked that I could do anything she could throw at me.

If I'm reading this right, it sounds like another woman was hitting on you? mmmm

[koyongi]

If I'm reading this right, it sounds like another woman was hitting on you? mmmm

You never know. The conversation immediately after this actually was about girls hitting on girls...hmmm...


Today begins my quest for linear gains. (Mostly it's just because at least 2/3 of my training partners have no business with Westside, so we're taking a detour.)

Squats:
5@115, 140, 170, 200, 225
Bench:
5@95, 110, 135, 155, 175
Rows:
5@95 (x5)
Back Extension:
10@10 (x3)
Decline abs, 25# hat:
3x10

At least the workouts are short!