[quote]kimbakimba wrote:
I need to train chinups more, because only five reps in a set is weak sauce for me.
[/quote]
NO WEAK SAUCE!
Betty, I had to make full disclosure!
Cal, I hope when the pay comes through you can swing at least an occasional ART visit. I LOVE this treatment and I swear its keeping all my bits together and not hurting. I go once every two weeks for a tune-up and I’m feeling really good in my trouble spots (ITB, SI joint).
And I’m enjoying the vision of deja’s head exploding. 
Bobbi is right again. Dammit.
No training today. Just work and rest and ART and a grass-fed cheeseburger for dinner.
grass-fed cheese is the latest fashion in gourmet kitchen. and then according to Masch, you feed your cheese to the worms.
circle of life.
[quote]kimbakimba wrote:
Its so easy to get the “prescription” and then gradually stop doing the corrective exercises.[/quote]
sure, you can stop, be just like “normal” people, and never reach your potential.
go right ahead and neglect those exercises.
CBear wields the cattle prod.
Ouch, ouch, ouch…hurts so good.
Have you ever had Patella Femoral Pain Syndrome?
[quote]JoeGood wrote:
Have you ever had Patella Femoral Pain Syndrome?[/quote]
Yup, in my left knee. I regularly get a flare-up every spring when I get back on the bicycle after a couple of months off. Next year I am hoping to avoid it by keeping up with ART and the corrective exercise stuff.
Today’s training was the best alternative to a windy, cold, rainy day. That’s not saying much.
5/3/1 “Off the Reservation Day”
Bench Press
Bar 1 x 5
65# 1 x 5
85# 1 x 3 <–failed on 4, just like last week
65# 1 x 12
Squat (3 risers/step)
Bar 1 x 5
75# 1 x 5
85# 1 x 5
90# 1 x 5 <–knee wiggle on last rep, just like at the last training. grrr.
75# 1 x 7
65# 1 x 10
I was hitting the rails with the bar on some reps, perhaps because I’m trying a slightly lower bar position on my back. These are non-adjustable rails, so I am kinda screwed and probably have to hold the bar higher up again.
Lat Pulldown
some for some
Triceps V-bar Pressdown
some for some
Plank
1 x 1 min. 45 sec. hold
Russian twists
alot
Well that explains part of the VMO weakness. I had PFPS in both knees just before I started my first log and squatting was pretty much out of the question. Thats why I don’t run any more for any real distance. I wish my squat was deep enough to hit the rails.
Since we have the same Life Fitness, non-adjustable rail thingies, maybe you can squat outside the rails? I’ve been doing that lately and love it. Of course it takes 3 steps to get out the rack, but I can finally go ATG.
I won’t suggest that for the low reps though, unless you got a spot or 2.
Nikki, seeing as how I’m totally capable of missing a lift at any weight, I think the rails are VERY necessary.
At the end of the month, we’ll be taking a trip to visit my mom and I will get to go to my sister’s gym which has a POWER RACK! And a trap bar! Oh, I’m excited already.
[quote]kimbakimba wrote:
Nikki, seeing as how I’m totally capable of missing a lift at any weight, I think the rails are VERY necessary.
[/quote]
I’m the same way. Won’t squat outside the cage unless the weight is tres light.
[quote]kimbakimba wrote:
At the end of the month, we’ll be taking a trip to visit my mom and I will get to go to my sister’s gym which has a POWER RACK! And a trap bar! Oh, I’m excited already.[/quote]
That is truly something to be excited about. I hate squat racks because of their fixed safeties. But I love me a good cage.
Hey Kimba, been reading your log and I came across this today, from a post in another thread:
“Problem 1” is all about the VMO’s, and I thought you’d like to check it out (if you haven’t already)
Ink
Ink, thanks for reading. I just saw that article and will incorporate both those rehab exercises into my deadlift Fridays. And today is Friday, just in the nick of time!
Yesterday’s training was a two hour bicycle ride, the seven hill ride. I was absolutely ravenous when I got home, ate a fair bit of BBQ pork cutlets but still ended up down .5 lbs this AM. If I am living right today, there might be a Pastrami with chipotle honey mustard, swiss cheese and cole slaw grilled on an italian sesame roll sandwich in my lunch future.
I want that lunch in MY future.
[quote]kimbakimba wrote:
I was absolutely ravenous when I got home, ate a fair bit of BBQ pork cutlets but still ended up down .5 lbs this AM. If I am living right today, there might be a Pastrami with chipotle honey mustard, swiss cheese and cole slaw grilled on an italian sesame roll sandwich in my lunch future. [/quote]
Kimba’s talking food glutony? Keep it up and you’ll ruin your reputation.
[quote]kpsnap wrote:
Kimba’s talking food glutony? Keep it up and you’ll ruin your reputation.[/quote]
I can’t be too predictable. That’s so boring.
Indeed, I had half a Chipolte Pastrami with a few fries and some potato salad and a cup of clam chowder. It was all super delicious. And definitely helped my training tonight.
Watch the video for the full food porn effect.
5/3/1 Wave 10, Week 3 – Sumo Deadlift and MP Day
Sumo Deadlift
from risers:
85# 1 x 5
105# 1 x 5
from floor
138.5# 1 x 5
157# 1 x 3
belt on:
175# 1 x 3 <–money set, equals my PR
145# 3 x 5
One month ago when I tried to get 175# off the ground, I had a total fail. I felt redeemed tonight, even though my form could have been better. I credit the pastrami.
Military Press
48.5#1 x 5
55# 1 x 3
61.5# 1 x 2 <–money set, not great but not awful
I was feeling good about this, before I realized that I had accidentally used the week 3 numbers from 2 waves ago. sigh. Time to reset my MP maxes.
VMO rehab cable knee thing
left knee, 2.5# 1 x 20, 7.5# 1 x 20, 12.5# 1 20
right knee, 3 x 20
Interestingly, my right knee felt weaker.
Bulgarian split squats
17.5# 1 x 10 with really terrible balance
Neutral grip pullups
2/1
Then ran out of energy and time. Went home and ate bacon and eggs.
Seriously, I need to do a better job of calorie-ing up before deadlift day.
WTG!!!
woot woot!
Nice going. It’s funny how things just won’t move one day and then not much later, it’s no problem at all. Maybe it is the pastrami. I credit my latest PR on wings and potato wedges.
God I love pastrami, piled so think I have to unhinge my jaw to bite it.
Nice work on the deads, its amazing how what used to be our limits are now jsut another number.
I’m not one for pastrami but damn that looked good! that was certainly the food of champions right there. I love a good chowder that’s light on potatoes and heavy on fish. Had one of the best in Cheticamp, Nova Scotia.
oh and love the way we see all them purty muscles in your arms and back! I remeber getting excited from seeing a little tricep action - now you are a feast for the eyes. mmmm.