TRAINING LOG: Katie Steingraeber
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Topic: TRAINING LOG: Katie Steingraeber
Posted By: K-Tron
Subject: TRAINING LOG: Katie Steingraeber
Date Posted: 10/29/11 at 2:34pm
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Sooooo I finally decided to put one of these training logs together. I had
my last games of the season in Kirksville, MO mid-October and now I'm in full training mode. My two big goals are to get stronger and faster... I'd like to resemble my old sprinter self more than I have in the last 2-3 years. And maybe not suck so bad at hammers ;o] [Side note/background: Throwing is still pretty new to me, I was a sprinter in college and wanted to have something to train for after graduating, so in comes Highland Games. I seem to do much better with the events where I move the least, because I have less of a chance to screw things up. I think this is HG year #3 or 4 for me.] Hopefully this log will help me track my workouts a little better and force me to be more consistent :o] I'm bouncing from place to place every 2 months due to internships for school, but I'm currently in sunny San Diego, which is AWESOME. Today was the 3rd time I've been able to workout in SD, at a little gym in my neighborhood. I'm hoping to get in a better rhythm that'll take me there more like 4x/week, but so far it's a solid 3x/week training. It was the first time I've done a hang clean workout since August, so I tried not going in too hard too fast. Here's a run-through of the experience...... Hang Cleans: 115 x 5; 135 x 3; 145 x 3; 155 x 3; 165 x 3 I am focusing on explosion while still getting the hips extended. I have a bad habit of jumping and pulling the bar fast enough to drop under it without going through triple extension. Front Squats: Goal was to find my max triple. Not the biggest fan of the frontskies :o] 115 x 5; 135 x 3; 155 x 3; 175 x 3; 185 x 3 I had a new pre-workout today and felt sorta sick/headachey for most of the workout but tried to push through. Could have been dehydrated a bit too. Started doing plyos today as well: Hurdle hops x 8 over 6-8 12" hurdles (can't remember exactly how many) going FW and sideways (one set leading with R leg, one leading with L leg) with 90-120 sec rests b/t sets. Then did ~20 box jumps off a 24" box--- down to ground---up to a prolly 36" box to work on the elastic response thingys. Pleasantly surprised at how good everything felt, unpleasantly surprised at how quickly they increased my <3 rate :o] Also, if anyone knows of throwers in the SD area who are still throwing, let me know! I wasn't able to bring most of my implements with me, being 2000 mi from home and all, and I'd love to take advantage of my time here and throw while I'm not ankle deep in snow/ice. Because that time will definitely come when I'm back in the mid-west. Wow, that was a long post. ------------- Katie Steingraeber |
Replies:
Posted By: K-Tron
Date Posted: 10/30/11 at 2:16pm
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80 degrees and the 30th of October. I still can't believe this weather!
Throwing day: 15# pud throws-- Bilateral single arm slings x 5, WOB pulls both arms x5, backward tosses x5 and about 25-30 throws b/t the legs for distance (with a forward hop). The b/t the legs tosses ranged from 28-35 feet, with most falling around 30-33 feet. I was a little sore from my WO yesterday, so I started out kinda slow and stiff. I'm working on the forward toss to increase my explosiveness from a stance, we'll see if it carries over to anything productive soon enough :o] ~10 power throws with my 8.3# stone ranging from 38-44 but most right around 41-43. I actually opened with the 44', which is 4 feet over my current open stone PR... and yes, it was in a power throw. But I'm starting to feel more of the subtleties of throwing, and I could tell a good throw from a bad one as soon as the stone would leave my hand. On the 44 footer, I coiled up over my right side and just sorta tried to keep pushing. Got the flick off the wrist too, which I'm not always able to do. I finished up with about 6-8 additional b/t the leg pud throws and that's when I was getting the bigger distances. Apparently I just needed a little dynamic stretching :o] Not bad for a lazy Sunday afternoon ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 10/31/11 at 2:38am
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Less talky, more worky, Chatty Kathy. Where are you in San Diego? |
Posted By: northsider
Date Posted: 10/31/11 at 10:52am
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What the hell is a WO?
------------- Wade Halverson "The Highlander was a documentary shown in real time" |
Posted By: CHAD
Date Posted: 10/31/11 at 11:49am
It's what your rider says when he wants you to slow down, Wade. |
northsider wrote:Posted By: BrainSmasher
Date Posted: 10/31/11 at 6:17pm
WO= work out.... What Roslik is describing sounds more like a safe word... If any one is wondering, mine is Cheetos ------------- Luke Crowley Everything. All the time. |
Posted By: CHAD
Date Posted: 11/01/11 at 1:50am
| Oh. I just thought you wanted snacks. My bad. |
Posted By: K-Tron
Date Posted: 11/01/11 at 3:26pm
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Stop defiling my training log, boys. Luke, nobody wants to know your safe
word. But bear lovers may want to know BDW's... Tonight's workout: Muscle Snatch Warm-Up 55x5; 65x5; 65x5 Hang Cleans 125x5; 145x5; 155x3; 175x3 Back Squat 185x5; 215x5; 235x3, 255x3 Turns out my legs were a little cashed from cleans, so I didn't go up as high as I'd initially planned. Finished with my old active warm-up from track that includes dynamic stretching and form drills interspersed with accells... 5-6 75ish meter accells in all. Trying to get to my peak speed faster each time and hold it at that speed for 1-2 strides longer for each. But right now I'm slow. And tired. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/03/11 at 4:50pm
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DB Bench day
30x10, 45x8, 50x5, 55x3, 100x14. Superset with 3x5 pull-ups FYI last set is a 10+ rep using the bar, not dumbbells... that would be crazypants! Rows and tricep extensions 3 sets, high reps (10-15) .... no recollection of weights tho, they're cable machines. Followed up with some more plyos: Box jumps again, 3 sets of 5 hops with skaters in between to keep the HR up. Still not hard to do :o] Single leg hops up on the 2.5 ft box to work on SL power/balance/stability. Left leg is weaker than the right at the moment. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/05/11 at 3:10pm
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Short pud/throwing day today. Not the best day but not a complete bust
either. Kettlebell throws: 10 warm-up slings both arms with the 15#kb 15 or so 1-turns, range of 35-45', most around 40. I'm really new to the "breaking down the throw" drills, so my first few were terrible and slightly painful, the rest weren't so bad. What I was focusing on most was to actually use my left side at the end of the throw, driving thru the left leg, and I actually started to feel it. ~10 standing b/t the leg throws for distance, some with the 15# kb, some with the 8.3# stone. Throws with the kb in high 20's and mid-40s with the stone. Standing throws with the stone went ok... took about 10 and they all pooped out around 39-40. Nothing terrible but my R trap has bothering me and is really unhappy when I do things at/near shoulder level. Per Luke, I tried some South Africans, where I did the 3/4 approach but stopped before throwing it, settled into my power position, and then threw. Well, if you know me, you know my spas-y ness is accentuated by spinning. So my open throws with a South African approach made the stone go a good 6-8 feet LESS far than my power/stand throws. Physics tells me this shouldn't happen, and I haven't been able to fix it. It's mind- bottling. So obviously I'm open to suggestions :o] ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 11/05/11 at 6:03pm
| Leave the math to boys? |
Posted By: K-Tron
Date Posted: 11/06/11 at 6:07pm
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Don't make me go scared kitty on your ass, poopneck ------------- Katie Steingraeber |
Posted By: BrainSmasher
Date Posted: 11/07/11 at 12:14pm
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FIGHT! FIGHT! FIGHT! ------------- Luke Crowley Everything. All the time. |
Posted By: K-Tron
Date Posted: 11/07/11 at 6:18pm
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Moving right along...
Short and sweet clean/squat day today: Warm-up with some muscle snatches 3 sets of 55x5 Hang Cleans 100x5, 120x5, 130x5, 140x5, 130x5 I have a tendency to pull fast and not get full extension in the hips, so I forced myself to keep my feet on the ground for my drop set. Back Squat 165x5, 200x5, 215x5, 230x5, 215x5 Body curls 3x5 for a little ab workout, but nothing more. Too tired. ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 11/08/11 at 2:02am
| That's what I thought. |
Posted By: K-Tron
Date Posted: 11/08/11 at 5:10pm
Bring it, poopneck. Anypoops, upper body day. DB Bench: 35x10, 40x8, 45x5, 50x4. Then finished up with a 10+ set of 100x17 using the bar. Everything felt waaay easier than last week, just more comfortable with tracking and everything. Then miscellaneous supersets to round out the night: Pull-ups/rows/tricep pushdowns... high-ish reps. Finished up with ab stuffs, a pretty quick night. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/10/11 at 4:49pm
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Impromptu work-out today on my way home from work... I'm feeling kinda
crappy, but my roommate was already at the gym so I dropped by. Warmed up with some of my old track form shtuff. Then plyos: 3 sets of hurdle jumps (6") doing bounds, tuck jumps, and single leg hops over 6 hurdles. That was as much as I could handle before my lungs started screaming at me. Hopefully I'll feel better for my WI workout this weekend! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/15/11 at 4:14pm
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11/13/11
Was flown home for my bday weekend by my sugar daddy (meaning Luke, who eats too many sugar daddies and most other candy laying around). Afternoon: Went out and threw a bit... then watched Luke throw way farther. Took 4 1-turns with the HWFD, each hand. Best with L was 26', best with R was about 28'. I don't post on my L leg very well to get full extension when I do throw, so it was kinda nice to feel it thru my R leg doing 1-turns with my L (tho they were awkward as crap!). We won't dwell on my 2-turns, because they were silly-shitty. Night: Back Squat 165x5 200x5 230x5 250x5 250x5 230x5 And in case that didn't tire me out, hang cleans: 100x5 120x5 140x5 150x5 150x5 And would have ended with a drop-set at 140, but needed some form work on the cleans. So I finished with 3 sets of about 8ish reps at 95# working on triple extension/high pulls. So I like working out 3-4x a week, which is usually clean/squat day 1, bench and axillary muscles day 2, and then never have a good plan for the 3rd day, let alone a 4th. It takes a lot of motivation to get me to run (aka do plyos and sprints), so I'm looking for any suggestions for the other day or two. Any out there? ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 11/16/11 at 3:45am
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Hang cleans...first? Dude. 2 days of real work is plenty. Bodybuild the other 2. I miss not being the biggest spazz in the weightroom. |
Posted By: K-Tron
Date Posted: 11/16/11 at 3:13pm
Squatted 1st b/c I was lifting with the boys at Wade's, and they pulled my hair and made me squat while they did cleans. Then we switched. And in regards to the biggest spaz... do I need to remind you of the 12 hang clean attempts at some ridiculous weight, only to catch it at lucky #13??? You crazy. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/16/11 at 5:53pm
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Tonight's WO:
DB Bench 35x10 45x8 50x5 55x5 60x4... was suppose to be 5 but the arms just wouldn't cooperate 100x19.5 (10+ set with barbell) Yup, half a rep. Then an assortment of bi's/tri's/rows and body curls. High reps, moderate resistance. Finished with some box jumps until I started to feel the pre-workout moving around in my stomach. Then lots o' food time. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/20/11 at 5:47pm
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11/19/11
Finally found a track to run on, because asphalt isn't cutting it. May or may not have had to climb a fence and ticket booth to get in, but it had to be done :o] Dynamic warm-up with 4-75 m accells and form drills from T&F days (Took way more out of me than I anticipated) 5-100's at 16sec pace, 2:30 recovery I was happy about the pace, but I need to work on the recovery. Lungs were burning a bit. 11/20/11 Throwing day, short and sweet. 15# Pud Throw: sets of 5 slings and WOB pulls 2-hand b/t the legs toss for distance: 28', 30', 32' 1-turns: 30ish' with L, 40ish with R. Bleh. Stand throws: ~20 ranging 36'-39', most around 37'. I think distances were lower than normal because I ran yesterday and I was throwing up a little incline today. Or I'm regressing. South Africans: ~10, most landing around 36'-37', but one actually didn't feel totally spazzy and fell just short of 40'. Glide:~5, and nothing went over 36'.... I think I was just cashed by then, nothing was going right. Turns out the legs didn't feel as good as I thought they did. But the mission of the day was to throw the stone farther with some sort of approach than I did with a stand throw. That happened once. Hrumph. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/21/11 at 5:22pm
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11/21/11 Recovery Workout
Warm-up with barbell muscle snatch 55x5 55x5 Hang Cleans: 100x5 110x5 120x5 130x5 Squat: 165x5 180x5 205x5 215x5 Body Curls Body wt x6, 3 sets Easy peasy recovery week. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/27/11 at 12:41pm
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11/24/11
Early A.M. workout... hate them but it was really the only option for turkey weekend. DB Bench: 35x10 45x8 50x5 55x5 55x5... I really wasn't feeling it that morning, last week I was able to do a few at 60# but I knew it wouldn't be pretty if I did that on Friday. 10+ Barbell bench 115x10 Bi's/Tri's/Rows 3 sets, high reps. Then I was off tourist-ing it up with my parents for the rest of the day, biking around Coronado! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 11/29/11 at 7:01pm
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PEAK WEEK!
Hang Cleans 100x5 120x5 140x5 160x5 (missed 2 catches d/t being my antsy/spazzy self) 160x5 (WAAAY better than the previous set) 140x5 Squats 165x5 200x5 230x5 265x5 265x5 (last 2 reps... wussed out and didn't get in the hole like I normally do) 250x5 I know it's a lot of shit being moved, but really, 265x5 shouldn't have felt as heavy as it did. BOOOO to sets of 5, too much for my getaway sticks. I'm gonna feel it tomorrow. Because I'm already feeling it tonight  ------------- Katie Steingraeber |
Posted By: BrainSmasher
Date Posted: 11/30/11 at 3:23am
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nice job, now take that sick quad pump to the beach quick before it goes away... Must be nice being in San Diego, dick. ------------- Luke Crowley Everything. All the time. |
Posted By: K-Tron
Date Posted: 12/04/11 at 6:16am
Here's a crazy thought- come visit! BOOM! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/04/11 at 6:49am
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12/2/11
DB Bench Day: 40x5 45x5 50x5 55x5 60x5 Burnout with barbell: 115x12... most I've ever done! Then the various bi/tri/rows/abs to sufficiently tire me out. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/04/11 at 3:23pm
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12/3/11
Attempts were made at track workout but the track I found a few weeks ago was locked up tight and I didn't feel like hopping 3-4 fences this time. Hills in Balboa Park instead: 10x ~25m hills with a pretty steep incline, walk-back/down recovery. Throws: 15-20 stand throws ranging from 38'-41' with most around 38, 40 and 41. Didn't feel great and decided not to fall on my face while trying any sort of open stone approach. Too many witnesses. I throw near a frisbee golf course, and as a group was "playing through", a 20-something pudgy dude with pink war paint, arm band and and bandana came up to me and asked what I was training for. I responded with "highland games" and he runs off yelling "I knew it! I knew it" and "Keep up the good work!" No words can describe... except WTF :o] ------------- Katie Steingraeber |
Posted By: Duncan McCallum
Date Posted: 12/04/11 at 9:44pm
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Fine! See if I ever stop my frisbee golf to check on you AGAIN! ------------- The man in the arena. |
Posted By: CHAD
Date Posted: 12/05/11 at 6:14am
| How long you out there for, again, Thunder Thighs? |
Posted By: K-Tron
Date Posted: 12/05/11 at 7:14am
2 more weeks, shitneck blockhead :o) ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 12/05/11 at 8:15am
| Hugs! |
Posted By: K-Tron
Date Posted: 12/05/11 at 6:27pm
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Duncan--
I should have known by the hot pink.... 'Slik aka Chad aka Big Nerd-- But your hugs are always so sweaty!!! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/06/11 at 5:05pm
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BASE week-- return of the triples!
Cleans: 100x3 120x3 140x3 160x3 150x3 Sqvats: 135x8 165x3 205x3 230x3 265x3 250x3... rocked out the last set with N'Sync making a surprise appearance on Sirius at the gym. May have weirded out some of the older crowd there with my spot-on singing and dance moves :o] ------------- Katie Steingraeber |
Posted By: Sean
Date Posted: 12/06/11 at 10:39pm
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This. |
Posted By: CHAD
Date Posted: 12/07/11 at 1:58am
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Think of it as added flavor (or flavour for you Sean). What are you basing your %'s on? |
Posted By: HellsBelle
Date Posted: 12/07/11 at 4:22pm
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YAY! Katie! Pretty impressive numbers for a former sprinter... I knew you
had it in ya! ------------- Adversity cause some men to break; others to break records. -William A. Ward |
Posted By: K-Tron
Date Posted: 12/08/11 at 4:27pm
YO' MAMA ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 12/08/11 at 4:34pm
| And this is why you're the best training partner ever. |
Posted By: K-Tron
Date Posted: 12/08/11 at 4:59pm
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Awwwww 'Slik, I know.
In case anyone other than Roslik is wondering.... I'm basing my cleans and squats off of my max's from ~6ish months ago d/t my currently nomadic lifestyle: Squat Max: 330# Clean Max: 200# 12/8/11 Bench/Upper Body/Accessory Night (aka got my swoll on) DB Bench 40x8 45x5 50x5 55x5 60x5 Bench Press for 10+...... 115x15 (new "max") Circuit: Pull-ups x5 Cable Rows x12 Cable Tri'sx12 30" Box jumps x10 for a break from the UE stuff, did the whole circuit 3xs Still had some energy left in me after I got home to do 5 or so 30-40m accells/sprints on my street with walk-back recovery. Still got a lil sprinter left in me! *** Thanks Adriane! And congrats on the wedding!!! I loved the weight room pictures :o] ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/11/11 at 6:19pm
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12/9/11 Plyos Day Warm-Up: Muscle Snatches 55x8 55x8 55x8 10x hurdle hops: Half double-leg hops, half single-leg hops 10x standing LJ's: All were within ~6in of each other, but my best was 8.9 ft. 12/11/11 Throwing Day (15# kettlebell) Warm-up with bilateral WOB pulls and 1-turns, best with my R was in the mid 40's B/t the legs toss for distance: ranged from 29-33', also with the kb Then the sun started going down and things got a little sketchy and a lot pot-stinky so I got the F outta there :o[ Totally didn't do everything I wanted to do. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/13/11 at 3:27pm
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12/13/11 Lotsa' Load Week Warm-Up: Muscle snatches with the bar, just to get me moving Cleans: 120x3 140x3 160x3 170x3 180x4ish.... spazzed out with the first pull and re-set. Got 3 solid catches after that. Ok, so the last one popped out cuz I didn't get my elbows up, but the pull was there. 160x3 Squats: 135x8 200x3 230x3 265x3 280x3... this felt tough. 300x3... this felt tougher. 265x3... this felt nice :o] Last week in SD and I'm going to try and get 1-2 more WOs in before heading back to what I hear is a cold, icy WI. Totally can't wait tho :o] ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/30/11 at 10:56am
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12/28/11 Return of Wade's basement..... Back in the midwest, but with the holidays and family time, the workouts have been a little sporadic. Luckily, the boys missed their videogaming and lifting came back. Hang Cleans: 155x5 135x5 135x5 135x5 135x5 The problem with working out with the boys is that I sometimes get talked into lifting whatever's on the bar... Turns out I needed some technique work because my pulls were feeling (and looking) terrible. I went out and threw earlier in the day for the first time in about a week and a half and that's probably why my snappiness was NOT there. Squats: 135x5 185x5 205x5 225x5 255x5 These felt WAY better than the cleans. Unfortunately, I am now required to "warm up" and "cool down" with the boys as well. The problem is.... I'm not so good at video games. More like terrible at them :o] ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 1/02/12 at 5:47pm
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Playing catch-up on logs: 12/29/11 Bench 95x8 115x5 135x5 145x5 155x5 Pull-ups x5 and band rows 2x10 between every bench set 1/1/12 Happy New Year! Sad start to cleans tho... 120x5 140x2 165x2 175x2 185xCRAP. From the very beginning cleans felt off today. Prior to the WO I was planning on going up to my max (200x2) but didn't even come close. So I cleared the bar to 135# and got some good technique work in. Even though I was feeling pretty terrible, I started feeling more explosion and weightlessness of the bar, so it wasn't a complete bust. Cooled down with a chocolate shake, burger and curly fries from Hardees. Luke's a terrible influence on my nutrition :o] ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 1/02/12 at 5:52pm
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1/2/12 Sqvats: Back Squats 135x8 185x6 205x3 225x3 265x3 285x2 300x2 315x1 315xNegative (but not on purpose :o]) Trying to test my "bottoming out" strength and failed. Front Squats 135x3 135x3 185x3 185x3 205x2 225x... tried it twice but got just a little forward on both and couldnt make it out of the hole. Boo. Apparently tomorrow is snack night. Not sure if I'm looking forward to it or not because, well, I'm not 300+ lbs. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 1/03/12 at 4:58pm
------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 1/24/12 at 4:11pm
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1/24/12 Ok so I've been a little lax on posting workouts. But nothing too exciting has happened, just Disney World, a few feet of snow, and more basement lifting. Back in La Crosse, getting used to my new clinical, started working out at the Y on my off-days (referring to the non-videogaming days, where workouts that take hours less to get through). First day at YMCA since high school: Cleans 5x115 5x135 5x145 4 pullsx155.... something short-circuited in my brain and my form has gone to crap. With any sort of semi-challenging weigh, my traps don't fire very well. Which sucks. But workin on it. FYI, thickest bar I've ever cleaned with. Which probably didn't help things either. Squats 5x135 5x205 5x225 4x245 4x245 and 4 sets of body curls x body weight 1st time I've lifted outside a collegiate weight room or Wade's or Roslik's basement where I squatted next to a guy who was squatting more than my max. Too bad his buddy/spotter wasn't :o] ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 1/24/12 at 4:20pm
| Didn't you right yourself by doing pulls for a bit? |
Posted By: K-Tron
Date Posted: 4/03/12 at 2:24pm
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1st workout in 2 months.... Ok not really, just the 1st post in a while. But I am in another city for another clincal rotation. This place is known for being the home of the one and only Berlin Bomber, Rhett Bobzien-- Kenosha WI. Luckily that means I have a great place to work out at Rhett's new gym, Atlas 2. Power Cleans: 95x3 115x3 135x3 155x3 145x3 Squats: 135x5 165x3 205x3 230x3 265x3 250x3 Sidebar, right before my last squat set a guy walks up behind me and asks if I want a spotter. It was a drop set and about 80# below my max. To paint a picture, this guy had been "maxing out" on bicep curls and tricep extensions (on a machine) for the 45 min I've been working out. He was also wearing a belt, had a cut-off shirt, and yelled at himself intermittently. Loudly. It took everything in me not to go over to him on the tri extension machine and ask if HE needed a spot. WTF boys. WTF. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 5/12/13 at 10:14pm
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New season, return of the log. 2 sub-par games under my belt, temp is still below 60 more than above. Without further ado, here is a not-very-exciting workout for you all: High Rep Bench: 7x120 7x140 7x140 7x145 7x150 Band Bench--Double up on skinny black bands 3xbar 3x55 3x55 Superset each band bench set with a set of pull ups and 10s of I's T's and Y's. Happy now, Mr Jailer Man? Hm? Hm?! ------------- Katie Steingraeber |
Posted By: BrainSmasher
Date Posted: 5/13/13 at 1:36am
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I'd be happy if you weren't so small... now eat a pizza. ------------- Luke Crowley Everything. All the time. |
Posted By: Juli Peterson
Date Posted: 5/15/13 at 7:41am
Hi Katie! Nice to read up on your log. Looking forward to seeing you again in Milwaukee. If you guys get in early enough, come eat. We're smoking Pork Butts...numms.  jp ------------- You have to stop doing that Juli, if it worked we'd all be doing it. tosabarbell.com |
Posted By: K-Tron
Date Posted: 5/16/13 at 11:36pm
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Thanks Juli! I'll let you know. Throws practices: Tues: Sheaf in the backyard, no fence post casualties, nothing spectacular. Need my springs back. Wed: Light weight, working on keeping my left wrapped, trying to actually hit transitions and not lose my speed. Crap #s. Light Hammer with blades, getting a feel for them... I think I like them. Worked on keeping left arm long and pulling right elbow down to side. Essentially, everything Luke told me to do. Tonight, we squat: 8xbar 5x135 3x185 3x205 3x225 3x235 3x255 Top Band Squarts, orange, to da hole 3x275 3x295 3x295 3 Rounds of Supersets: explosive ghr's x10 90" high box jumps, 10-15 reps ea. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 5/24/13 at 4:37pm
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I'm a few workouts behind... this log thing is HAAAARD. 5/19/13 Power Clean: 95x5 115x5 125x3 135x3 155x3 155x3 Aaaand some other stuff that I can't remember because it's been so long. Damn log. 5/21/13 Crappy, crappy bench. 'Nough said on that. Ok I guess I'll say a little more to give ya something to laugh at: 95x5 115x5 135x5 145x5 165x0. Puke. 135x5 115x14 5/23/13 Squats: barx8 135x5 185x5 205x5 225x5 Top band Squats with EFS Avg Bands: 275x3 315x3 335x3 Add Monster Minis: 365x5... Made me feel like a beast. Now I just have to squat that outright :o] ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 5/29/13 at 11:02pm
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5/26/13 Bench Form Work (cuz last week sucked) lots of sets at 135 and 155, can't remember specifics right now. Plus a few sets of 2 with bands. Tweaked some stuff in my neck and haven't been able to do much since. Prep for Milwaukee HG this weekend: Power Cleans, light and snappy 115x5 135x3 145x3 145x3 155x3 155x3 Band Squats Top band EFS light bands: 185x8 275x5 305x3 325x3 355+monster minis x5... couldn't remember my exact weights from the previous band squat w.o. and internet was not working for me to check, hence the 10# lag. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/04/13 at 10:59pm
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Had my 3rd competition of the year this weekend, not a bad one considering my neck was spazzing the whole trip to MKE. Bleh. Milwaukee Scottish Fest Highlights: light hammer 80' even tho I forgot my boots open stone 38' with an ACTUAL GLIDE Mason City Games in 4 days, so a springy leg day today: Barx5 135x5 185x5 225x5 Top band squats with monster mini's: 275x5 315x5 365x5 135x5 no bands with last one. Felt weightless. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/12/13 at 10:28pm
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6/8/13 Mason City Games Awesome competition, love throwing with ladies just getting into the sport and watching things click. You can see when they just get hooked. Love it! PR of the day for me was in the open stone, 41' and change. If only my glide wouldn't cut 3' off of it! Need to get some practice in this next month, my stones and hammers demand it! Also, some of the best food, nicest open stone, and HG decals a girl could want! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/12/13 at 10:43pm
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6/12/1 Beginning 4-week loading program we like to use since we have a month break in games. Squats: 5x160 5x190 5x210 5x225 5x210 Narrowed my stance slightly, felt better thru both hips. And I could feel the last few weeks of band squats because I just pushed thru the hole like it was going to pull me up. A light start, but everything is feeling good. Then 3 sets of 3s at 225 for dead lift. A few with double overhand grips, but mostly alternating. Then got a leg rub from the guy running for best boyfriend award. Fyi, he's winning. Living the life!! ------------- Katie Steingraeber |
Posted By: Juli Peterson
Date Posted: 6/13/13 at 3:09pm
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Congrats on the stone PR and a great games Katie! jp ------------- You have to stop doing that Juli, if it worked we'd all be doing it. tosabarbell.com |
Posted By: K-Tron
Date Posted: 6/16/13 at 9:35pm
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Thanks Julie! Sorry we missed you. Throws practices: 6/14/13 12# Sheaf practice, about 25 throws. Started working on spinning and it went ok, but it made me spazzier than normal :-) 6/16/13 Light weight practice of 15ish throws, crappy distances but worked on trying to add speed in the right spots. I tend to pull the weight too soon and lose everything I had behind it. According to Luke, I ALMOST had it... 6/15/13 bench day Since I'm still having some issues with my neck, I'm switching to DB bench. 30x12 35x12 40x10 40x10 45x10 50x8 50x6 Incline bench 45x6 tempo 5 down, 2 up 45x6 tempo 5 down, 2 up 55x6 tempo as above 55x6 tempo as above Super-setted with lat pull down machine thing 3x10 ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/19/13 at 9:10pm
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6/19/13 Squats, my fave :-) 2 Warm up sets, 10x bar, 8x135 5x160 5x195 5x225 5x240 5x240 Top band squats 5x365 with monster minis 3x365 with monster minis, less because I crashed... 1x8 GHR's Rolled the crap outta my legs with spikey foam roll ------------- Katie Steingraeber |
Posted By: phatmiked
Date Posted: 6/19/13 at 9:28pm
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strong
------------- |
Posted By: K-Tron
Date Posted: 6/24/13 at 7:46pm
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Hey thanks Mike! 6/21/13 Shake-out/move my body slightly to move the sick out... Rolled out my legs, all of them, most of the time as I was still sore g from the squat workout. Power Cleans 5x95 5x95 3x135 3x135 3x135 And lots of coughing and watching Luke do lots more work. 5 ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/24/13 at 10:15pm
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6/23/13 Heavy and open stone practice. Feeling much better, less nagging air that and not too humid. 10-15 Heavy weight throws working on PUSHING the weight and getting it out and getting my left leg down. Consistently, one for a problem making my 1 spin too big, then paying for it in the 2nd Things were starting to pick up as I got a big ol' big blister. Fathest distance: terrible. Just terrible. Open stone: 25 ish throws, best of 39'and change. It worked much better when I finally finished with my chest up. Started throwing as far as I stand throw. Going to try to upload video tomorrow or so. I'll take any and all comments/ concerns!i ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/25/13 at 11:18pm
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6/25/13 Hammer and Braemar Practice 10+ light hammer throws plus warm up drills. My hammer are poop, and I'm working on trying not to pike/jackknife forward when I release and instead EXTEND. Not going so well, as I had a best of 75'. Also worked on being present for the whole throw and pushing with my arms the whole time. 5 braemar throws, best of 34'. Best throw came after Luke's cue to bring my left around faster. Popped right off and nearly hit him. Luckily, he's light on his feet :o] Then I got tired from everything and sick of being eaten alive by mosquitos. Hopefully getting to the gym tomorrow.
------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/28/13 at 8:19pm
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6/27/13 BW 149# Recovery Squat Day 10xbar 5x135 5x165 5x175 5x195 5x215 Deadlift 6x205 6x205 6x205 1xchocolate shake ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 6/28/13 at 8:34pm
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6/28/13 BW 148# Cleans off 6" blocks 5x95 5x115 5x135 3x145 DB Bench cuz my neck is still not feeling the greatest 12x35 10x45 8x55 8x55 12x40 2 sets pull ups ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 7/09/13 at 8:19pm
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7/5/13 Big massive squat workout. Sorta. 5x160 5x195 5x225 5x255 5x255 Top it all off with top band monster mini squats 3x365 2 (moderately shitty reps) x 405 BW 149# ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 7/10/13 at 10:50pm
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7/8/13 DB Bench 14x35 12x45 Pec felt like it was peeling off so i switched to neutral grip. 8x45 6x50 6x55 4x60 3 sets pull ups BW 152# 7/10/13 About 10 throws of each braemar and open. Best of 33' 7 and 38 respectively. Worked on pulling my left arm around, not making it a segmented throw. 5-8 heavy weight throws. Horrible distances, but I'm working on pushing the weight thru and not trying to just mscle it, which usually resulted in me pulling the weight out of its orbit. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 7/22/13 at 12:10am
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7/16/13 Throws with Luke and college thrower (and new HG'er) friend Kevin Becker. 90 degrees and humid, super sweaty. Mostly open stone, about 20, high of 42'. Cue was to relax the upper body in the back of the trig. Bingo Bango, it was the right cue because I finally started throwing farther with my glide than with my stand throw. Thank you Becker!! Also did some hammer, but started to wilt in the heat. Didn't measure any, and hammer always feels like hell, but my winds felt relatively in control. 5 throws total. Sheaf with the 12# after all that was feeling pretty good, legs were responsive, and I was definitely warm. Played around with some spins too--still a little outta control but a lot less effort to go similar heights with the stand. There might be something to it... :o] ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 7/22/13 at 12:21am
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7/17/13 Squat Day. Why Luke insisted it had to be on day 2 of moving into our 1st house, I don't know. But I was tired and although the #s don't look it, it felt HAAAARRRD. Back Squat 5xbar 5x135 5x185 5x225 5x245 Top Band Monster Mini Squat 3x365 BW 148#. And back to moving. 7/20/13 DB Bench Day 12x35 10x40 8x45 8x50 8x55 8x60 Lots of reps, has to be a PR for reps/weight on this, but who keeps track of DB bench anyway. Pull ups: 5 sets of 8 pull ups with varying grips. Afterwards I could totally PUMP. You. UP. BW 149# ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 7/31/13 at 11:29pm
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7/24/13 Squats: 10x bar 5x135 5x185 5x225 Top band Monster Mini squats: 3x365 3x365 7/26/13 DB bench: plan was to do the same workout from 7/20/13 for reps of 10 instead of 8's. 14x35 12x45 10x55 10x60 10x65 Woo! actually did a little better than I wanted BW 149# 7/27/13 Throws practice Sat am with luke, wasn't ready to do complex movements that early and it started off REALLY rough. Like I was learning how to throw the weights for the first time. It was super fun. 15-20 throws HW with drills. crap distances. 15-20 throws light weight. Working on getting separation. It's hard. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 7/31/13 at 11:34pm
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7/31/13 Beginning of shakeout week prior to our first comp in about 8 weeks. PCleans: 5x95 5x115 5x135 3x155 3x155 Step ups on 18" box 5xbar bilaterally 5x95 " 5x95 " 60 sec high box jumps (36in box?) Threw today as well in the NEW BACKYARD! Stone 15ish throws all but 1 over 40 Sheaf 15-20 throws with a mix of stand and spinning. Good day tater. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 8/13/13 at 10:33pm
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8/3/13 Benchy Bench Day DB bench 8x35 8x45 8x55 8x55 Incline Bench 10xbar 5x55 5x95 5x95 8/10/13 Irishfest La Crosse!!! Beautiful weather, great friends and fun games! As always, Jason did an excellent job running it. Open Stone: 37 ish Heavy Hammer: 59' LWFD: hmmmm HWFD: 34' Sheaf: went out at 29'... didn't have it dialed in once I stepped in between the uprights, of course. Everything else felt spot on. WOB: felt snappy and poppy and all things grand, but pooped my pants and missed my nemesis, 15' out in front of the bar. Caber: if I had one more, I woulda turned it! Bastard politician, I'll get you! Everything turned sunshine when xmas came early and got presented with a stone Santa (Mark McVey) made for me... outline of my nutty jump from my record at his IA irishfest games last year. Unbelievably fabulous. I love it :o] ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 8/21/13 at 10:06pm
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8/16/13 Shaking the cobwebs off... straight bar bench in Wade's basement! Warmed up the sore legs with about 20 min of hack. It was necessary. For some reason I was the only one not sweating profusely... Bench: 1st time with bar in 3ish months sets of 5 up to 155, then burn out with the bar, which gets really heavy after 80 reps 6/18/13 Light Sheaf day: Breaking in the new 12# sheaf, but she's fighting me quite a bit at the moment. Can't wait to get it flying tho, tye-dye flying thru the air! 6/19/13 1st garage workout at the new house! Because we are not actually set up to lift there yet, I didn't realize we were missing collars until it was too late, and don't have the rack set up yet either. The weights are lighter to accommodate those factors. Essentially, don't judge me :o] power cleans 5 sets of 3 up to 155. Used a squat bar and def felt the lack of flex as it tore up the skin on my chest. super fun 3 set of 5 front squats at 135. Peaced out when the squeeters started chompin' ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 10/06/13 at 2:14am
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Sooo the posting got a little away from me, just a bit... Mini recap: nothing fab in the way of marks this year, but was really close to figuring some things out in the stone, weights and hammers. Just ran out of season! Now I'm 2 weeks into off-season and testing out a new program. Last week: Squats: 5 sets 10x175 Bench:5 sets 10x95 Overhead Press: 5 sets 10x60 Deads: 5 sets 10x175 This week Squat: 10/1/13 5x180 5x205 10x195 10x195 10x195 Bench: 5x85 5x100 10x105 10x105 10x105 Overhead Press: 5x55 5x65 10x70 10x70 10x70 Dead Lift 5x155 5x185 10x205 10x205 10x205 ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 10/07/13 at 10:23pm
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10/7/13 Squat BW: 156 Squat 10xBar 5x135 3x175 1x225 16x215***Failure Set** ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 10/09/13 at 8:37pm
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10/9/13 Bench BW: 157 Bench 11xBar 5x85 3x95 1x110 1x135 17x120***Failure Set*** Protein Fish Sandwich+Waffle Fries ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 10/12/13 at 8:10pm
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10/12/13 Dead Lift 5x155 3x185 2x205 17x225 ***Failure Set*** Overhead Press 8xbar 3x60 1x95 7x80 **suppose to be a failure set but instead just FAILED... not a fan of doing these after deads. Can't lift my arms anymore. Post workout and turtle (chocolate, not green) BW 157 ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 10/22/13 at 9:47pm
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Aaaaand 10 days later... Recap, because I suck at this log thing: 2nd portion of the new off season program has begun, weights have been adjusted to give a different working max based off the previous 3 weeks' failure sets (10+'s) 10/14/13 Squat: 5 sets 8x205. Hit it and quit it. 10/16/13 Bench: 5 sets 8x115. Felt the best bench has felt in a while. Maybe because it was so light... 10/21/13 Deads: 5 sets of 8x220 And because I might as well have face planted last week during overhead press max-reps: 5 sets of 8x65 Totes fell off the safety bar as I went to sit on it during a rest set of overheads. It did NOT do its job and fell off the rack when I leaned on it. So I guess I fell on top on it. On the ground. BW 156 10/22/13 BSquats 5xbar warm up 5x135 warm up 3x185 3x210 8x230 8x230 8x230 And like all good squat workouts, got the jiggly legs, lightheaded, and pukey afterwards. BW 156 ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/10/13 at 10:31pm
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Highlights of the last 6ish weeks and most recent cycle of lifting: Max Reps/8+** Squat 10x250 Deads 14x270 Bench 11x140 Overhead Press 10x80 Max Reps/5+** Squat 5x275 Bench 5x155 Still have Deads and OP to finish up max rep cycle of 5+. For both squat and bench, the first few reps feel awesome, then tiring out quickly. Not sure if it's me hitting my capacity right now or what, but slightly discouraging. I like beating Luke with reps, and that's not happening right now!! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/14/13 at 10:39am
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Friday the 13th workout Max Reps workout for deads and overhead press: Deads 135x5 185x5 235x3 275x2 295x1 315x5 of the ugliest reps I've done in a while... but i got 'em! OH Press barx10 65x5 75x5 85x7 Got a little pick-me-up watching Luke play around with push press... 95x5 115x3 135x...almost got it on 2 attempts but I pooped out. Just made me want to start doing push press again! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 12/23/13 at 10:46pm
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3's Week: 12/16/13-12/23/13 Day 1-- Squats barx10 135x5 205x5 225x3 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3 I was sore for DAYS. 7 sets at the same weight is A LOT. Day 2-- Bench barx10 85x5 105x5 125x5 140x3, 140x3, 140x3, 140x3, 140x3, 140x3, 140x3 Still working my way back up in terms of good form and stability. Not the toughest workout i've had lately. Followed up with bunches of incline bench and TRX rows for high reps. Day 3-- Deads and OHP Dead Lift barx10 135x5 185x5 225x5 275x3, 275x3, 275x3, 275x3,275x3, 275x3, 275x3 Tried keeping rest break in the 1 min range until luke's back 'sploded and I wiggled my fingers and made it good not great, after the 5th set. Overhead Press barx5 65x5 75x3,75x3, 75x3,75x3,75x3,75x3,75x3 Yes, this is ridiculously light, but I'm finally understanding how to do this lift efficiently now... Only 1 set of which looked like I had "nerd arms" ---Luke. BW: 156 ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 1/01/14 at 11:12pm
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Eariler this week I did bench/squat. Here's how they went: Squat worked up to 5 sets of 3 at 275 Bench saw terry smith for the first time in about 2 years, sans 'stache, at our gym. Hardly recognized the man without the caterpillar lip warmer! --worked up to 5 sets of 3 at 155#. --4 supersets of DB incline bench up to 55# and TRX rows 1/1/14 BW: 156 Workout split between home gym and away-from-home gym Overhead Press at afh gym, in and out to get to family stuffs: 5 sets of 3 at 85# Later tonight was the first TRUE workout in the new home gym with Luke and Wade (as supervisor/motivator). Began and ended with a lot of hackey sacking warm ups. 5x135 5x205 3x255 1x285 3x305,3x305,3x305,3x305,3x305 Felt surprisingly ok on most of them. But I am now super sleepysksdfmfals...s..slsdl...fraggle rock. ------------- Katie Steingraeber |
Posted By: Duncan McCallum
Date Posted: 1/01/14 at 11:24pm
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So funny! Great work K-Tron! ------------- The man in the arena. |
Posted By: K-Tron
Date Posted: 1/13/14 at 12:20am
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Thanks Duncan! Max out week at 3+ reps went a little something like this: 1/7/14 Bench sucked. Ended up doing 5 singles at 170 1/12/14 Squats went well. Worked up to 295x4 (apparently the 5th was a 1/2 squat, but we don't have mirrors in our gym yet so I can't contest Luke's count). Then I laid on the floor for a while as my spine decompressed. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 1/26/14 at 11:57pm
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A little bit to catch up on, per usual: Had a blast in FL at the East/West Games, competing with and against some of the BEST lady throwers around!! Did not throw my best (actually some of my worst throws in, well, ever), but met some new people and got some great throwin' tips. Major props to Adriane Wilson for MC'ing the whole weekend and Beth Burton for winning overall, and major thanks to KC Cummings et al for throwing a great games! 1/23/14 Max out for 3+ reps for Dead Lift Worked up to 335# for 3 reps... form went downhill and couldn't recover from it. Max out for 3+reps for OHP Worked up to 90# for 6 reps 1/26/14 Return of the 10's Squat: 5 sets at 197#. Now, return of the jelly legs! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 2/09/14 at 10:47pm
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1st week of Feb: Deads 5x10 at 220#, Bench 5x10 at 110# (was doing DB's to work on form and stabilization stuff), and push press 5x10 at 75# 2/9/14 Sunday Funday Home Gym like Flynn Workout Bench: 95x5 110x5 120x10 120x10 120x10 Took a 3 hour break for food, cleaning, and lots of random olympic sports-watching. Then.... Dead Lift: 200x5 230x5 245x10 245x11... still learning to count :o] 245x10 Finished with some epic hacky sacking, first "Katie show" of my life (more than 2 hacks in succession). Number to beat is now 4. Clearly I'm on a roll. Now WALKING DEAD!!! ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 2/24/14 at 10:33pm
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Another multi workout log: Push Press: 65x5, 75x5, 85x5, 85x5, 85x5 Squat: 185x5, 205x5, 225x10, 225x10, 225x10 10+ Max Outs Squat: worked up to 245 x 15 Deads: worked up to 275 x 12 Bench: " " 135 x 12 Push Press:" " 90 x 15 Pud Tosses x 40 throws last night. Luke lost his pud in 4' of snow. I'm sure we'll find it by August:o] ------------- Katie Steingraeber |
Posted By: TheJeff696
Date Posted: 2/25/14 at 6:32am
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I don't blame you for waiting. Cant have you or Luke losing all your gains with that kind of cardio!! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: K-Tron
Date Posted: 3/02/14 at 12:06pm
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Jeff-- Luke needs all the non video game cardio he can get. Good luck at the Arnold today! 2/25/14 Basement Squat 5 sets of 8 at 230#. Easy peasy but damn, they tire me out. 2/27/14 Basement Bench 5 sets of 8 at 120#. Geez that sounds soooo wimpy. Cuz it is... 3/1/14 Gym Night pump Deads 5 sets of 8 at 245# while Luke got hit on by a muscle bear. Push Press 5 sets of 8 at 95#. My form for is actually coming around, hoping to see a little translation in my throws this year. Aaaand if it gets above zero, throwing puds later today. ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 3/05/14 at 10:41pm
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3/5/14 Squarts Day!! 1st: warm up of shovelling for the 203,394th time this winter. 3x210 3x240 8x255 8x255 8x255 I'm going to be a little sore in 12-36 hrs..... ------------- Katie Steingraeber |
Posted By: K-Tron
Date Posted: 3/06/14 at 11:34pm
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3/6/14 Bench. So quick and easy, I'm doing it in khakis :o] 8x95 (shoulda been 3, but needed to keep warming up) 3x125 8x135 8x135 8x135 Keeping my fingers crossed for 30's and 40's this weekend!! ------------- Katie Steingraeber |
Posted By: Juli Peterson
Date Posted: 3/07/14 at 12:11pm
It's 48.4 degrees in Tosa right meow. It seems everyone is just standing around not knowing how to act. Some are still shivering, kinda like the Polar Vortex DT's. Happy throwing  jp ------------- You have to stop doing that Juli, if it worked we'd all be doing it. tosabarbell.com |
Posted By: K-Tron
Date Posted: 3/10/14 at 7:54pm
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Thanks JP-- Awesome job at the AAaaahhhnold!!! Daylight savings time is the best. And it's finally warm enough to throw without having small body parts fall off!!! 3/9/14 Threw weights and light hammer with a couple power throws off. best heavy was 34', best light was 61'. Hammer 71'. Not great, but off concrete and really 2nd time doing full throws since FL. 3/10/14 DL 5x155 3x225 3x255 8x270 8x270 8x270 Fyi thats a crap-ton of reps. I'm suuper tired. And my blood sugar just dropped like it's hot. Imma go eat again now. ------------- Katie Steingraeber |
Posted By: Duncan McCallum
Date Posted: 3/10/14 at 7:59pm
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Aw snap! ------------- The man in the arena. |
Posted By: K-Tron
Date Posted: 3/30/14 at 11:08am
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3/30/14 Transitioning back to WI after the phoenix games was rough, snow falling as we exited the airport... So not cool, Mother Nature. All in all, I had a decent games, but the competition did not let up the whole day. Gotta work on hammers and weights. and stones. and caber :o] No matter what, it's a well-run games in warm weather when I'm itching to take off my snow boots, and Luke finally got to come too! We will be back! Back into lifting: 3/26/14 Max out reps for Deads and Push Press Deads: 5x155 5x205 3x255 2x275 9x305 Push Press 5x65 (acually started doing strict press cuz it was so light and I wasn't thinking straight after deads) 5x75 3x95 1x110 8x120 3/29/14 Late night squat night Forgot belt, knee sleeves, and SHOES on the doorknob of the house, so I lifted in shoes, then barefoot. Thought to myself "240's not that much, it'll be fine." It would be. If it hadn't been 5 sets... 5x135 5x185 3x225 5x245 5x245 5x245 5x245 5x245 Working thru a cold, so took protein and nyquil and called it a night. ZZzzzzzzz. ------------- Katie Steingraeber |
Posted By: CHAD
Date Posted: 3/31/14 at 11:18am
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Nice deadlift, Katie. ------------- ...Josh |
Posted By: K-Tron
Date Posted: 4/16/14 at 11:15pm
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Thank you Joshua. But to be honest, if you're not overtly making fun of me, it feels suspicious... :o] Missing a couple of throwing and lifting days, but we'll just pick up with today 4/16/14: Sheaf tossin' in the backyard, 20ish throws. Mix of spin2win and stands. Very sore from push press yesterday and a long day of work, so things were stiff and legs weren't responding very well. But the spin is a good warmup and requires a lot less effort. It's a challenge. I like it. Dead Lift workout: 5x155 5x205 2x245 2x275 5x295 5x295 5x295 5x295 And then tried dominating trivia night... and failed :o] ------------- Katie Steingraeber |