Solid workout - the 61.5lb MP is good stuff.
I am envying your margarita. Straight up or frozen?
Milies are the devil, nice training on a difficult day.
def nice training after a difficult week! Hope the fancy dinner and Margarita turned out great!
Thanks for all the support.
Have I mentioned here before that alcohol is poison? Well, alcohol is definitely poison. That mango habanero magarita (on the rocks, no salt) was truly delicious as was the glass of cabernet/syrah blend that followed it. But that is alot of booze for this lightweight, making things slow going this AM.
The dinner menu was wild mushroom empanadas, salmon stuffed with crabmeat and a pumpkin/gingerbread/rum marscapone trife. Followed by a gingerbread chai latte and a half of a popover. All delectable. Usually when I order off a menu, I don’t allow myself to have the stuff I WANT, but only the stuff I SHOULD EAT. Last night, I ordered exactly what I wanted and that was a nice treat.
Sunday AM training was preceded by a trip to the hospital for a visit. Which always makes me grateful that I am healthy and strong, and I felt lucky to be able to train. Perspective is everything.
5/3/1 - Wave 11, Week 3 Bench Day plus Squat Rehab
Rehab Squats (3 risers/step)
Bar 1 x 5
75# 1 x 5
85# 1 x 5
95# 1 x 5 <–knee wiggle on last rep
100# 1 x 3 <–knee cave on last rep
95# 3 x 5 <–a successful struggle to keep knees out
100# 1 x 1 <–good
105# 1 x 1 <–knee wiggle but not bad
110# 1 x 1 <–knee wiggle but not bad
115# 1 x 1 <–knee cave
Forcing my knees out is making my butt and hammies stronger. But so slowly.
Bench Press
grip is pinkies near but not touching the rings
Bar 1 x 5
65.5# 1 x 5
74# 1 x 3
83# 1 x 3 ← money set was OK, but have done 85 for 5 before
Eh.
Dips
+25 lbs. 1 x 8 <–failed on 9, rep PR +3
1 x 2 <–failed on 3
Back Raises
27.5# DB behind head 1 x 16 <–rep PR +4
Cable hip adductions/abductions
12.5# 3 x 10 each leg, these were hard.
learning to stop yourself instead of using the risers and letting your hams take the cue to power up will make them, and your ass, stronger as well.
i know they were my idea, but as long as youre rehabbing, try out that mind muscle connection and see what happens. have someone call you up so you can learn what it feels like.
i hate your dips. ok, i love them. u tiny freak.
it’s not a race - observe, you do well until fatigued
I’m convinced that the whole posterior chain is twice as important for healthy movement as the anterior part of the body. Unfortunately, much of the time it is the weaker side of the body
[quote]CBear84 wrote:
i know they were my idea, but as long as youre rehabbing, try out that mind muscle connection and see what happens. have someone call you up so you can learn what it feels like. [/quote]
Why not? I can’t squat to risers forever.
George, thanks for bringing up that fatigue is a major limiting factor for me. I noticed that today and decided to try singles because I was curious what the strength differential was between that and reps. Turns out, its considerable.
your squats are getting stronger!
wasn’t there knee cave at 85 or so not too long ago?
Hi Kimba!!
Sorry to hear about the mom troubles but I’m glad that things are resolving on that end. Hang in there.
As for the lifting…damn! You’re clearly working hard (no surprise) - numbers are up on everything and the squat is coming along just fine. And that DL is getting strong, eh? 178 is awesome!!
Lol @ “tiny freak”!! So true. Love the dips!!
That supper sounded divine, once again. yeah! for eating what you want once in a while 
and dip PR? sheesh. There was no way you were letting me of easily right?
Okay after getting train wrecked by Maschy’s avatar I’d like to say that damn fine work and congrats on the dip PR.
Is it just me or am I seeing mega improvements?
Great squatting and awesome dip PR
Benching also looks good to me, despite you’re non-excitement. All we need to worry about is giving it our all this day, not necessarily a new best everytime
And it seems to me that you gave your best, which is wicked
Now to the nitty gritty; that dinner sounds awesome. I think I’m drooling.
I had this drink the other night; Jack Daniels, vodka, something I can’t remember, and a splash of Sprite. So delicious. I wish I remembered the 3rd ingredient, I would’ve been able to make this at home.
Eh, best I don’t 
Nice dips little lady!
I appreciate your tenacity with the squat. I struggle alot with that lift as well.
[quote]CBear84 wrote:
learning to stop yourself instead of using the risers and letting your hams take the cue to power up will make them, and your ass, stronger as well.
i know they were my idea, but as long as youre rehabbing, try out that mind muscle connection and see what happens. have someone call you up so you can learn what it feels like.
[/quote]
I have to agree. It’s time to say “goodbye” to squatting to the risers.
YOU CAN DO IT.
Betty, indeed I am doing better with knee cave.
Maschy, that is one sexy avi! It may be that “tiny freak” might be the name of my next log…
N., if you are chasing my dips then I am chasing your snatch.
Joe, I was trainwrecked by Maschy’s avi too. Thanks for the encouragement.
Thanks Bobbi! I’m looking forward to you feeling good and getting back to the heavy stuff so that I can chase you more.
Nadia, thanks for stopping by. Squats are hard for me, but I enjoy them so I keep at it.
Snap, its obviously time for me to give up my crutch. But I like my crutch! Ah well.
I sprung my MIL out of the hospital today, so hopefully my time will get back to normal. I don’t usually train on Tuesdays, but the rain and drizzle would have kept me from riding even if I had time, which I didn’t.
I looked for the cake but to no avail.
I love reading your training. I think you’re doing awesome on everything.
here. have a pic.
[quote]Ct. Rockula wrote:
I looked for the cake but to no avail.
[/quote]