Click here for pics of squat booty

[davehaggett]

Looks like you are learning the gear pretty well, im pumped for you! What do you feel different in your deadlift setup if you can put it into words, I could never figure it out. You must be feeling pretty good at this point still having 5-6 more weeks to work with your gear. FACK! I wish I was going!

[koyongi]

Looks like you are learning the gear pretty well, im pumped for you! What do you feel different in your deadlift setup if you can put it into words, I could never figure it out. You must be feeling pretty good at this point still having 5-6 more weeks to work with your gear. FACK! I wish I was going!

Yeah, I'm a lot less worried about it than I was a few weeks ago, things are finally starting to feel less like death.

The keys for DL so far for me:
-Taking a wider stance, reduce the ROM of the lift, and the difficulty of getting to the bar.
-Turning my feet out almost as wide as they would go, keeps the bar from getting stuck on my knees.
-Loosening my belt a notch (for squat and DL), otherwise the pressure was just too much with the suit bunching up and pulling everywhere.
-Setting a better arch from the beginning of the lift.

For a raw lift, I have to have my feet in closer (usually shins are right at the lines), and I lose my arch a bit in the initial pull, but that's what has to happen to be strong off the floor. Since the suit takes care of that part, I have to try to put myself in a position to be strong to lockout, and trust the suit to get it off the floor. Now I've got my toes almost to the plates and pointing almost straight out, and I really focus on pushing my knees out to get to the bar.

That's my advice from my VERY limited experience.

I'm also sad that you're not going to be at the Olympia. It should be pretty fun. Get yourself healed up, and get back under the bar!

[koyongi]

Crossfit Monday:

Prowler.

Mile.

58:31.

[koyongi]

Our heats from the Crossfit games have finally been "recovered".

live.crossfit.com

16-Jul-2010, 10:00-11:00, beginning
16-Jul-2010, 14:00-15:00, 24:00

[hmotb555]

good stuff! Keep up the good work!

[koyongi]

good stuff! Keep up the good work!

Thanks!

Tuesday.

DL (Sumo):
5@135
5@135+90#chain
3@185+chain
2@225+chain
1@245+chain
1@275+chain
1@285+chain
miss@295+chain

(Again, had to make the choice between finishing the lift and being the next girl-peeing-while-deadlifting YouTube sensation, oh well. Pretty happy with that, considering my last week of training.)

Front squats:
5@bar
5@135
5@155
5@165
5@175

Back extension:
10@10#DB behind head (x4)

Spud abs:
10@50
10@60 (x3)

[davehaggett]

Yeah, I'm a lot less worried about it than I was a few weeks ago, things are finally starting to feel less like death.

The keys for DL so far for me:
-Taking a wider stance, reduce the ROM of the lift, and the difficulty of getting to the bar.
-Turning my feet out almost as wide as they would go, keeps the bar from getting stuck on my knees.
-Loosening my belt a notch (for squat and DL), otherwise the pressure was just too much with the suit bunching up and pulling everywhere.
-Setting a better arch from the beginning of the lift.

For a raw lift, I have to have my feet in closer (usually shins are right at the lines), and I lose my arch a bit in the initial pull, but that's what has to happen to be strong off the floor. Since the suit takes care of that part, I have to try to put myself in a position to be strong to lockout, and trust the suit to get it off the floor. Now I've got my toes almost to the plates and pointing almost straight out, and I really focus on pushing my knees out to get to the bar.

That's my advice from my VERY limited experience.

I'm also sad that you're not going to be at the Olympia. It should be pretty fun. Get yourself healed up, and get back under the bar!

Thanks for all the tips, i pretty much never did anything u outlined there lol. You're gonna post a badass total, wish I could see it in person. Gonna do some deads tonight and see how the back takes it. I just gotta be gtg for rum!

[fitlover]

Nice front squats! Do you use a clean or cross grip for those? I find my grip gives out before anything else.

[koyongi]

Thanks for all the tips, i pretty much never did anything u outlined there lol. You're gonna post a badass total, wish I could see it in person. Gonna do some deads tonight and see how the back takes it. I just gotta be gtg for rum!

Me neither until last week, which is probably why it finally started working!

Be ready for RUM, I'll be saving all my trash talk for January!

Nice front squats! Do you use a clean or cross grip for those? I find my grip gives out before anything else.

Thanks! I pretty much only front squat to complement my deadlift and clean, so I use a loose clean grip for them now, and bottom them out. I used to use a cross grip, but it always felt really unstable and I'd choke myself out even more than I do with a clean grip...

[Big Sexy J]

Crossfit Monday:

Prowler.

Mile.

58:31.

You pushed the prowler for a mile?!

[koyongi]

You pushed the prowler for a mile?!

Yup. When we first got the prowler at Brethren, one of the guys decided to take it for a mile run one day. He's really tall and good at endurance and finished in a little over 26 minutes. So then, somebody else did it, and somebody else did it...now it's sort of a fraternity with a brutal hazing. Lee decided I needed to do it before I left. However, to make up for it, next Monday is Crossfit total.


Wednesday:

The Crossfit WOD from a couple of days ago:

15 minutes of
20 seconds sprint
40 seconds rest

Made it just over a mile.

[AmericanPhysco]

Yup. When we first got the prowler at Brethren, one of the guys decided to take it for a mile run one day. He's really tall and good at endurance and finished in a little over 26 minutes. So then, somebody else did it, and somebody else did it...now it's sort of a fraternity with a brutal hazing. Lee decided I needed to do it before I left. However, to make up for it, next Monday is Crossfit total.

I'm getting nauseous just thinking about that.

[PeonLover]

I think that Crossfit Total requires conventional deadlifting by the original rules of it.

[Fluster]

I think that Crossfit Total requires conventional deadlifting by the original rules of it.

It does indeed.

[koyongi]

I'm getting nauseous just thinking about that.

It wasn't really nauseous, it was about half a mile of my muscles screaming and the other half of my lungs screaming...

I think that Crossfit Total requires conventional deadlifting by the original rules of it.

It does indeed.

Yeah, it's conventional DL. But, it has to be better than the last time I did it. The last time I did CFT, I'd pulled 315 for the first time the night before, so I pulled 185.



Thursday:

Triceps of Death:
135-chest to 4-bd (5 reps at each)
145-chest to 4-bd

KB rows:
8 per @ 24kg (x3)

Shrugs:
8@135
8@225 (x3)

Incline DB press:
8@45s
8@55s (x3)

Fat bar pull ups:
3x8

Curls:
8@bar
8@55

[koyongi]

Bench Shirt Sunday:

8@bar
5@135
3@185
Shirt:
2@225 (2bd)
1@255 (1bd)
1@255 (ugly)
1@255 (couldn't touch)
1@265 (ugly)
1@275 (purdier)
1@285 (yay!)

Benching in a shirt is so backwards. Weight too hard? JUST ADD MORE!

[Big Sexy J]

When is your meet?

[Newbtime]

When is your meet?

you dont know when the Mr O is?



Son....

[koyongi]

When is your meet?

you dont know when the Mr O is?

Son....

Pretty much exactly one month out right now.

[hmotb555]

I'm loving the workouts! I totally hear you about the grip on front squats. When I did front squats I used a clean grip as well. It looks like you are making some great progress...one month away huh?! That has to be exciting! I'm still a little over 3 months away from my first competition!

[fitlover]

Hey, just wanted to say thanks for the tip about the hyperextensions! I did feel it a lot more the way you told me, for sure. And no momentum!

[koyongi]

I'm loving the workouts! I totally hear you about the grip on front squats. When I did front squats I used a clean grip as well. It looks like you are making some great progress...one month away huh?! That has to be exciting! I'm still a little over 3 months away from my first competition!

Thanks! It's going to be a busy month, too. But, I think things will work out...as long as I get a total, I'll survive. You'll probably want to start thinking about really planning your training to peak for the meet in a month or so, if you want any help, let me know!

Hey, just wanted to say thanks for the tip about the hyperextensions! I did feel it a lot more the way you told me, for sure. And no momentum!

The GHR is a super hamstring accessory, especially because hamstrings are kind of hard to isolate from the lower back. Just keep working on that, and you'll be good!


And today, for my last workout at Brethren...

CROSSFIT TOTAL!

Squat-275
Overhead Press-110
Deadlift-295

670. Might have had a little more in me for deadlift, but I'm suiting up for squats tomorrow and didn't want to kill myself. I'm so bad at conventional DL.

[Fluster]

Dude, what the hell with the DL!

How'd SMR do?

[koyongi]

Dude, what the hell with the DL!

How'd SMR do?

My best conventional pull is 305...295 isn't that bad! I pull 50 pounds more sumo than I do conventional, no matter what I do.

SMR went 455-225-455. He hasn't done a raw squat in a long time, and apparently no belt really murdered him. 562 to 455. I was expecting much more on his DL, though, since his problem is hitching, and Crossfit doesn't discriminate against hitching or ramping.

Kids, this is why we don't wear gear all the time.

[TrettinR]

Kids, this is why we don't wear gear all the time.

Wait a second.... didn't we just have this discussion the other day in which you were strongly opposing me... now you agree!?

[koyongi]

Wait a second.... didn't we just have this discussion the other day in which you were strongly opposing me... now you agree!?

No, we did not have this discussion! We had a discussion on whether it was or wasn't "stupid" to have a big gap between your raw lifts and your geared lifts. If you're never going to lift raw, it doesn't matter if you have a 300-pound gap. It only matters if you care about your raw lifts as well!

[TrettinR]

No, we did not have this discussion! We had a discussion on whether it was or wasn't "stupid" to have a big gap between your raw lifts and your geared lifts. If you're never going to lift raw, it doesn't matter if you have a 300-pound gap. It only matters if you care about your raw lifts as well!

You were pro "do what you want to get your comp lifts up" now you're recommending that you shouldn't always lift in gear otherwise your raw lifts will drop. How are you not contradicting yourself?!?

[koyongi]

You were pro "do what you want to get your comp lifts up" now you're recommending that you shouldn't always lift in gear otherwise your raw lifts will drop. How are you not contradicting yourself?!?

I'm not saying you have to care if you raw lifts drop. But if you don't want them to, then you should heed this lesson.


...and...



-- *- *** *** ** ***- * --**-- * -** --**--- -- *- *** *** ** ***- * *-*-*-

[hmotb555]

Thanks! It's going to be a busy month, too. But, I think things will work out...as long as I get a total, I'll survive. You'll probably want to start thinking about really planning your training to peak for the meet in a month or so, if you want any help, let me know!



The GHR is a super hamstring accessory, especially because hamstrings are kind of hard to isolate from the lower back. Just keep working on that, and you'll be good!


And today, for my last workout at Brethren...

CROSSFIT TOTAL!

Squat-275
Overhead Press-110
Deadlift-295

670. Might have had a little more in me for deadlift, but I'm suiting up for squats tomorrow and didn't want to kill myself. I'm so bad at conventional DL.

Thanks! I appreciate that!

[Fluster]

I notice you picked a picture in which you were wearing a dress to prove your point Becks