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TRAINING LOG: Katie Steingraeber |
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CHAD 
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Dangerously Anabolic Joined: 2/04/05 Location: United States Status: Offline Points: 2142 |
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 Posted: 12/05/11 at 6:14am |
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How long you out there for, again, Thunder Thighs?
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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Posted: 12/05/11 at 7:14am |
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2 more weeks, shitneck blockhead :o) |
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Katie Steingraeber
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CHAD
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Posted: 12/05/11 at 8:15am |
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Hugs!
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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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!!! |
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Katie Steingraeber
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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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] |
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Katie Steingraeber
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Sean
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9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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Posted: 12/06/11 at 10:39pm |
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This. |
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CHAD
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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? |
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HellsBelle
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Craig Smith Fan Club Joined: 4/21/09 Location: United States Status: Offline Points: 271 |
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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! |
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Adversity cause some men to break; others to break records.
-William A. Ward
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K-Tron
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Posted: 12/08/11 at 4:27pm |
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YO' MAMA |
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Katie Steingraeber
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CHAD
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Dangerously Anabolic Joined: 2/04/05 Location: United States Status: Offline Points: 2142 |
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Posted: 12/08/11 at 4:34pm |
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And this is why you're the best training partner ever.
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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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] |
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Katie Steingraeber
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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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. |
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Katie Steingraeber
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K-Tron
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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] |
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Katie Steingraeber
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K-Tron
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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] |
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Katie Steingraeber
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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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] |
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Katie Steingraeber
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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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. |
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Katie Steingraeber
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K-Tron
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Posted: 1/03/12 at 4:58pm |
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Katie Steingraeber
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K-Tron
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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] |
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Katie Steingraeber
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CHAD
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Dangerously Anabolic Joined: 2/04/05 Location: United States Status: Offline Points: 2142 |
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Posted: 1/24/12 at 4:20pm |
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Didn't you right yourself by doing pulls for a bit?
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K-Tron
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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. |
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Katie Steingraeber
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K-Tron
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Joined: 6/22/10 Status: Offline Points: 92 |
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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?! |
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Katie Steingraeber
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BrainSmasher
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Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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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.
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Luke Crowley
Everything. All the time. |
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Juli Peterson
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Joined: 9/12/12 Location: Cheeseville Status: Offline Points: 637 |
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Posted: 5/15/13 at 7:41am |
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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
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You have to stop doing that Juli, if it worked we'd all be doing it.
tosabarbell.com |
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K-Tron
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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.
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Katie Steingraeber
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K-Tron
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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]
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Katie Steingraeber
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K-Tron
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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. Edited by K-Tron - 5/30/13 at 12:51am |
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Katie Steingraeber
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K-Tron
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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. |
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Katie Steingraeber
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K-Tron
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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! |
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Katie Steingraeber
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K-Tron
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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!! |
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Katie Steingraeber
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Juli Peterson
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Joined: 9/12/12 Location: Cheeseville Status: Offline Points: 637 |
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Posted: 6/13/13 at 3:09pm |
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Congrats on the stone PR and a great games Katie!
jp
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You have to stop doing that Juli, if it worked we'd all be doing it.
tosabarbell.com |
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CHAD wrote: