Unapologetically Me

MDUSA Weightlifter. GInger. coach. dj swole. jabaica.

14 notes

I wish you guys could see my legs right now. All these squats, single-leg exercises, and hamstring exercises are doing magical things. :P

Don’t look at my upper body though. Lol poor arms are shriveling. 

Travis Mash is writing an upper body strength program for me to do when my wrist allows. Hopefully in the few weeks.

Filed under weightlifting lifting

5 notes

Wednesday 8/27/14

11a.m.

Front Squat Max 4 with 3 second pauses between reps

  • up to 110kgx4, then 105x4, and 100x4
  • so pumped with this! My squat is going through the roof. 400lbs here I come

Hamstring Curls with the Rings

  • 3x10
  • new hamstring torture! These are really really hard. My left hammie kept getting on the verge of cramping lol

4p.m.

Zercher Deadlift from low blocks Max 4 then -5% and -10% for 4

  • up to 90kgx4, then 86x4, 81x4
  • love hate relationship with these

GHD Raises

  • 3x10

6:45p.m.

155lb Front Squat x 20 for time:

  • 33 seconds
  • shaved 4 seconds off of my time from last week! I felt like I was moving slower though. So odd

Filed under lifting weightlifting squat

5 notes

Tuesday 8/26/14

Bulgarian Split Squat

  • 3x8 (45kg, 50, 55)
  • these are awesome and very tough. Pushing the weight a few kilos every week

Weighted Back Extension

  • 25lb x 10

Lol that’s all I did this day. Was so exhausted from the three workouts I did monday.

Filed under weightlifting lifting

7 notes

Monday 8/25/14

 11a.m.

Squat Max 8 then -5% and -10% x 8

  • up to 125kgx8, 128x8, 115x8
  • super pumped with these! Squat is getting so strong!

4 p.m.

A1) Sumo Goodmorning

  • 8 reps (35kg, 45, 47, 47, 47)

A2) Weighted Plank

  • 10kg x 60 seconds, 60, 60

A3) Lateral KB Lunge

  • 8 reps each leg (10kg, 14, 20, 20)

7:15 p.m.

Sprints

  • 6x200m 
  • 4x100m
  • 60 seconds rest between each
  • did these with the 6:30 CrossFit class at ABV

Filed under lifting weightlifting squat strong operationsquat400pounds

7 notes

Tired as furk. Don’t know what possessed me to do a sprint workout on top of two strength training sessions yesterday. 3-a-days are probs a bit excessive

12 notes

Rebecca Gerdon's Squat Routine!

Here’s my Squat routine that I’ve been doing ever since I had wrist surgery! This is a 12 week program created by Travis Mash and is what is going to take my squat from 330lbs to 400lbs! 

Filed under weightlifting powerlifting squat strength and conditioning squat program free program lifting barbell strong oly olympic lifting mash elite travis mash mdusa

4 notes

  1. barbellsandbacon said: Will the bone removal affect your wrist mobility?

It shouldn’t! That was another reason we went with the bone removal rather than getting a screw put in. Often the screw inhibits mobility after recovery. I should get full mobility back, no problem :) 

Filed under barbellsandbacon

10 notes

putthatazztowork:

hookgripcom:

Kelly Charniga (-63kg) snatching 90kg/198lb in the process of going 90/101/191 at the 2014 Pittsburgh Barbell World Team Trials. As far as I know, she’s the 2nd ranked 63 in the country right now after Geralee Vega and Mattie Rogers (and others) will have one final shot to post 192+ at the final Worlds qualifier in New Mexico in a month. After that meet, the USA world team will be finalized. Check out how low she gets!

Fuuuuuck

Pretty awesome lift, right here! Hopefully I’ll hit 90 this year

Filed under weightlifting snatch

10 notes

Before and after wrist surgery! I thought these were pretty cool to see.

In the pic on the left, you can see my scaphoid (the bone above my radius) is fractured and has a nice big bone spur on it. 

In the same spot on the right, the top half of that bone has been removed and now there’s a little space. #scaphoid #brokenwrist #allthesquats  (at MuscleDriver USA)

Before and after wrist surgery! I thought these were pretty cool to see.

In the pic on the left, you can see my scaphoid (the bone above my radius) is fractured and has a nice big bone spur on it.

In the same spot on the right, the top half of that bone has been removed and now there’s a little space. #scaphoid #brokenwrist #allthesquats (at MuscleDriver USA)

Filed under scaphoid brokenwrist allthesquats