[quote]kpsnap wrote:
[quote]The Student wrote:
here’s where your husband can help by placing his hand on lightly on your glutes to help you make the connection[/quote]
How much did Kimba’s husband offer you to advise that?[/quote]
funny!
yay for glutes firing…(that just sounds wrong)
Working out with your significant other is the ultimate foreplay 
Quick drive-by post: packing for a 6 AM flight tomorrow.
5/3/1 - Wave 11, Week 1 - Sumo Deadlift and MP Day
Sumo Deadlift
all from floor:
95# 1 x 5
115# 1 x 5
121.5 1 x 5 <–working
all at a deficit (25 lb. and 35 lb. plates), I’m better at deficit pulling than I used to be.
140.5# 1 x 5
159# 1 x 5 <–money set, the last few reps felt heavy but form looked alright.
2 reps short of a PR, but I was OK with it. I’m bone-tired and was just happy to have carved out some gym-time.
Military Presses
45# 1 x 5
48.5# 1 x 5
55# 1 x 5 <–money set, felt heavy
And that was it. It was a “I’m not doing jack shit” sort of day.
I reset my MP working max from 70# down to 65#. Let’s see whether I can hit the money set reps now. I raised my deadlift and bench working maxes by 2.5 lbs each. My squat is off the program and checked into rehab for the foreseeable future.
Coming to you from beautiful Cali next week!
Nice work when you are bone-tired and going to get on a coast-to-coast tomorrow!
Have a great trip!
pretty good for a not doing jack shit day----> i see plenty of shit done 
Thanks George and Brute! I’m working on my 21st straight hour of being awake, but I hope one good nights sleep will rejuvenate me for squat rehab day tomorrow.
I’m with Brute in thinking the jack shit day had a lot of jack and not a ton of shit. Nice job on the deads especially from a deficit.
Agreed. Sounds pretty solid to me. Defecit deads are hard.
Kimba you are doing great and increasing your reps. great work once again.
O and Cal, I really, really appreciate your encouragement.
Natalie, I’d love to know more about you. What is your training like?
Today’s training was in my sister’s gym. I LOVE it there. Its kind of beat up and a bit grimy, with chalk everywhere. I found a selection of dip belts (my gym has zero), two! power cages, and a trap bar. There was a female bodybuilder working out near the power cages…I’ve never seen one in person before. When I passed her on the way out, I complimented her arms (they were good sized but not jacked-huge with super definition) and praised her hard work, cause I know how dedicated she has to be to look that way.
Squats Fucking Rehab (3 risers/step)
knees all good unless noted
Bar 2 x 5
75# 1 X 5
85# 1 x 5
90# 1 x 5
95# 1 x 5
100# 1 x 5 <–some knee wiggle on last 2 reps
100# 1 x 3 <–first one was good, then I started to loose it
Bottom up squats, unloading bar completely on rails
65# 3 x 5
I’m getting more convinced that the knee cave is a function of me bringing the weight forward and letting my quads take over when I think the weight is getting heavy. The challenge for me here is to keep sitting back, bringing my hips through and keeping my chest up even when my head says “bail out with the quads”. Of course, my glutes and hips need to strengthen to deal with this new format. Its slow, snail-like progress.
Bench Press
Bar 1 x 5
55# 1 x 5
65# 1 x 5
75# 1 x 10 <–money set, rep PR +1!
This is the very first time I’ve ever videoed my bench. I’ll be interested to see what you guys and gals think of this.
Dips
BW 1 x 5
BW +25 lbs. 1 x 5, 1 x 2 <–failed on 3
Chest supported T-bar row
Bar 1 x 5
35# plate 1 x 10
And then out to breakfast for a breakfast burrito (scrambled eggs, ham and cheese wrapped in a tortilla with salas). I love vacations.
nice black-on-black outfit!
and nice PR set on the bench! - only comment I have is that you may try to keep you elbows closer to your body as you bring the bar down. try to get the feeling of rowing the bar down with your lats
Sweet PR. I’ve been lurking your log as a non-member for a while now. Your form is impressive for the bench, most men don’t even know how to get that good of an arch!
Well, I’m probably the last one who should give advice on bench. But since you asked . . .
Your arch looks great! I’m really impressed. Would like to see how your legs/feet are positioned to have the whole picture of your setup, tho.
Soldog’s right about keeping the elbows tucked in tight to the bod. Might help with stability as well.
Damn. You’re getting strong. Not sure I’m going to be able to catch you in this lift anytime soon. But it gives me something to shoot for. That’s for sure.
[quote]kpsnap wrote:
Well, I’m probably the last one who should give advice on bench. But since you asked . . .
Your arch looks great! I’m really impressed. Would like to see how your legs/feet are positioned to have the whole picture of your setup, tho.
Soldog’s right about keeping the elbows tucked in tight to the bod. Might help with stability as well.
Damn. You’re getting strong. Not sure I’m going to be able to catch you in this lift anytime soon. But it gives me something to shoot for. That’s for sure.[/quote]
I agree with all of this, especially the great arch. Also, Snap, I had a hard time telling from the video, but it looks to me like Kimba’s wrists might be cocked a bit much with the weight too far in her palms and that her wrists are supporting too much of the weight. Any thoughts on this? Again, I could not tell for sure from the video.
[quote]jjackkrash wrote:
[quote]kpsnap wrote:
Well, I’m probably the last one who should give advice on bench. But since you asked . . .
Your arch looks great! I’m really impressed. Would like to see how your legs/feet are positioned to have the whole picture of your setup, tho.
Soldog’s right about keeping the elbows tucked in tight to the bod. Might help with stability as well.
Damn. You’re getting strong. Not sure I’m going to be able to catch you in this lift anytime soon. But it gives me something to shoot for. That’s for sure.[/quote]
I agree with all of this, especially the great arch. Also, Snap, I had a hard time telling from the video, but it looks to me like Kimba’s wrists might be cocked a bit much with the weight too far in her palms and that her wrists are supporting too much of the weight. Any thoughts on this? Again, I could not tell for sure from the video. [/quote]
I noticed that too. She might benefit from holding the weight further towards the heel of the hand and straightening the wrists more.
All the presses looked strong, SpecialK. What’s your max right now?
Good looking training.
One thing I got from Dave Tate’s bench setup video was to widen my grip. Prior to this, my elbows were dipping far below the bench. This made for a long range of motion and I found it was torquing my cranky shoulder.
With a wider grip (not super wide…on the bar you are using my middle or ring finger is on the ring) I have a shortened range of motion, so I can hopefully start moving some reasonable weight, and I actually find it easier on my shoulder.
And, fetching outfit, tight bod, cute hair.
OMG on the narrow grip This is my position for CG bench. In a shirt I have index finger on rings and raw I’m middle finger on rings. I’m not suggesting you go that wide but what if you move your grip out a bit? I bet you’d be surprised what you can do if you widen it up. Maybe not though since you seem to have kick ass tricep strength.
I used to have a pretty wide grip for being so little. All in the quest for a shorter stroke. Exactly like O with middle finger on the rings. But, Kimba, I will caution you that the wider the grip, the more strain on the shoulder joint. You appear to have a petite bone structure like me (I have way more padding, however). So just inch your way out if you wanna try to widen your grip.
And it shouldn’t surprise anyone that you are strong with a very narrow grip. Think about how well you dip. It’s triceps.
Thats about the same width I grip the bar for bench so you’re not alone Kimba.
George, I have no idea what my elbows do. I’ll try thinking about them being closer into my body.
Hi DiscoDani and welcome. I’d never seen myself bench prior to this video, and I was really surprised at my arch. I had no idea I was arching so successfully!
Snapper, I had to put my feet on 25 lb. plates because this bench was so high up and I am small. I know you can relate. Next time I’ll video from further out so the assemblage can see the whole setup. Nah, you’ll catch me on bench. My max is going up at a snail’s pace.
Jack, I have NO idea what my wrists are/should be doing in this lift. None. But now I surmise that cocked is bad!
DCA, I can try more heel of the hand and concentrate on straight wrists. I tested my 1 rep max recently and it was 92 lbs. But I can struggle with 3 reps at 85 lbs. depending on the day. SpecialK. I like that.
giterdone, you mean gripping on or near those outer rings? Wow! This has never occurred to me. I do have rather long arms. And, thanks for the compliments.
O, I had no idea that the grip I’ve been using (which is a thumb-span away from the edge of the knurling) is a CLOSE GRIP. I’m going to try a slightly wider grip next time and see what the heck happens. My bench is a frustrating lift for me and I’m happy to switch it up. Bearing in mind Snapper’s shoulder warnings.
Joe, its always nice to have your company.
Today’s training was a 3 hour bicycle ride to beautiful Tomales Bay. Hopefully this will put a dent into a bunch of restaurant meals today. Another long ride is on tap for tomorrow.