[quote]kimbakimba wrote:
Good girl/bad girl machine a/k/a The Fuckmaster
120# 3 x 10, with a 3 sec. pause at max. bad girl
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Nice work. I predict the knee cave will dissipate with all the bad girl behavior that’s been going on.
Heh, nice name for it. My gym used to have one of those but got rid of it a couple of years back when they replaced all the machines. I had a sad.
Sorry to hear you lost your kittie. It’s tough when they’ve been a part of the family for so long. 17’s a good age though, as I’m sure you know.
The kitty had the best life ever spending his days in your lap 
you almost make bike rides sound like fun. Maybe if I planned a waterhole every couple of miles… I might not make it back home though lol.
Kimba, that is good training and an awesome bike ride! So sorry about your cat, but he/she had an awesome life with you and that’s what counts.
Betty, why thank you.
Snapper, so far the bad girl behavior hasn’t seen results. I’ll just have to be bad for a good while longer.
Cal, N. and Greeney, thanks for the kitteh sympathy. 17 years was a good long life. There is still one kitty left, but she’s not as snuggly. And I like snuggly in kittehs.
I’m finding that long, slow cardio is made easy and interesting when the ride is to a destination serving delicious food and beverages. How folks can stand doing treadmill and elliptical is amazing to me.
Sunday AM squat training did indeed suffer from the long bike ride the previous day.
5/3/1 - Wave 10, Week 1 - Squat and Bench Day
Squat (3 risers/step)
Bar 1 x 5
78 1 x 5 <–working, felt hard. crap.
90# 1 x 5 <–working, felt easier, tried to get the bar lower down on my back and keep back tighter
102# 1 x 5 <–money set, went from knee wiggle to horrendous knee cave, so I pulled it.
Seeing that I was getting terrible knee cave at a low weight, I thought I’d drop the weight and try George’s suggestion of a very narrow stance, seeing as my knees WANT TO BE TOGETHER ANYWAY.
85# 1 x 5
This weird stance actually felt pretty strong. Should I really try more weight with such a narrow stance? Is something else in my form messed up from this? I’m soliciting any and all opinion.
Box squats to 5 risers/step
85# 1 x 7, 2 x 5
Working on knees out, tight back, sitting back, bringing hips through. My legs were tired, probably from the bike ride.
Bench Press
Bar 1 x 5
55# 1 x 5
63.5# 1 x 5 <–felt heavy
72# 1 x 10 ← felt weak, so racked it @ 10. Did 13 reps last wave, so kinda disappointed.
Bulgarian split squats
15s 3 x 10, each leg <–god, I hate single leg work
supersetted with
Pushups
3 x 10
Cable hip adduction/abduction
12.5# 2 x 12, 2 exercises, both legs
Plank
2 min. hold <–This sucked. I almost never train core on my own, but did my penance.
Russian situps
2 x 8 with 5 lb. DB held overhead, alternating hands
Back raises
25# DB behind head 1 x 10 ← rep PR +10
Finally, a PR on something. I just don’t think I’d ever tried repping out this weight before.
Wow, back raises with 25# behind the head?
WTG Rocky 
No experience with narrow stance so that’s all I got for now.
Wow thats some volume…I also hate single leg work
[quote]UpScale wrote:
Git will be here in a an hour or so sweet talking you too you know.
You’re icon almost looks like you are wearing University of Alabama hat down on the Gulf Coast… if so you have outstanding taste.
…hope i did that quote thing right,I mean if Im gonna Hijack Kimbas thread I better at least know what the fug Im doing.
[/quote]
hahah nice fail. =+) you totally make up for it in a bikini tho. :nod:
i love the way you measure your margaritas in minutes kimbalicious! hahaha
hmmm, interesting…
I think it means you have strong quads and with the very narrow stance you are letting them do all the work. When you take your stance out it requires hams/hips/inner thigh area…soooo maybe those are your weak points??
With all your frustration with this I think you should just go with what works for YOU! As long as those toes aren’t coming over the knees…
I don’t know how you can squat like that. If I keep my legs together I’d just fall over.
Way to go on the back raises, though!
Finally getting the 25 behind your head, eh?
[quote]Bobbi Miller wrote:
Finally getting the 25 behind your head, eh? ;)[/quote]
What does this mean?
[quote]giterdone wrote:
[quote]Bobbi Miller wrote:
Finally getting the 25 behind your head, eh? ;)[/quote]
What does this mean?[/quote]
She knows
Nikki, there are just some exercises that I’m unaccountably strong at (dips and back raises among them). I do not know why, but I figure it balances out the things I sucks at (bench and squat).
Joe, you would be right…single leg work is from the devil. But sadly necessary for me.
deja, and I made my one margarita count…top shelf silver tequila and prickly pear juice for a delectable pink color.
Betty, that is a good thought. I DO have strong quads from years of riding, and I know for a fact that my hips are weak. Personally, I think I need to strengthen my weak areas more than I need to haul up bigger weights with a weird stance. But it sure is interesting to play with.
Cal, I honestly thought I would fall over too. But then I tried it anyway and it went surprisingly well.
BOBBI!!! so happy to see you back here you bad-ass, you.
git, my back raises are SO much stronger because Bobbi kicked me in the butt on them. No douche-y holding weights on my chest…oh no.
You’re strong at bw exercises because you’re so lean. Lean people excel at bw, fat people excel at external weight. Over time you’ll excel in both
damn 25lbs behind the neck - that’s an awesome PR. you’ve been working on that one for almost a year no?
I might need more vids of Kimbabutt in yoga pants before I can give you some proper advice
kimba in yoga pants? where? where? and she drinks scotch too?
did you like the narrow stance squats or were they just too weird? i can’t do them that narrow, i need room to drop my belly between my legs…
Bobbi, I like that explanation a whole lot.
N., I love it when you talk like that. Indeed, I have been working on back raises for a long while.
George, if you watched that video, you saw the yoga pants! I did like the narrow stance squats, but it felt and looked weird. I do plan to experiment more with this.
That is truly an odd squat stance. Legs that close together. Hmm.
You give me pause here.
My initial thoughts on the really narrow squat are that practicing that stance is not going to improve your form/knee cave issue as it actually plays to that weakness. I don’t see anything wrong with intentionally working a really narrow squat. I do it occasionally with my front squat just to focus on hitting my muscles differently. However, in practicing this stance you look like you’re actually able to just allowing your knees to come together in the squat, rather than working on pushing them outwards and over your feet.
I would suggest a stance where your feet are spaced such that they fall somewhere directly under your armpits or out to the outside of your shoulders. This should be wide enough to let you really focus on your knees, but not so wide that it’s impossible to keep your knee in-line with your feet.
And, in the end, when my form is shit on any lift, I take the weight all the way to the ground and start building up and forming new habits. Take the weight down until you don’t have knee cave, or until it’s manageable and with real focus you can keep the knees open, and then drill the hell out of that weight until you want to cry. Occasionally go up in weight until the cave comes back in, and then drop it back a notch, so that you’re always training right on the line where you can barely hold form.
It should be hard, but only because you have to focus on the damn form all the time. Eventually the habit to push your knees over your toes and keep open will be a natural feeling in your squat. It really does work, I promise. It just takes for f’ing ever, and most people either give up too early, or don’t push that line often enough to make the work count.
Okay, 2 cents given.