Strong is Beautiful

Training
521

[quote]kimbakimba wrote:
I had previously decided to skip this deload week and head straight into my recalculated 5/3/1 Wave 5.

But, I reconsidered. I’m feeling a little beat up and I’m headed into some rehab starting next week, so a deload week made alot of sense to me.

5/3/1 Wave 4, Week 4 – Deload Sumo Deadlift and MP Day

Sumo Deadlift
From steps, using 10# plates:
65# 1 x 5
85# 1 x 5
105# 1 x 5
110# 1 x 5

Barbell Hip Thrusts - Shoulders on Bench
135# 5 x 10 reps

This is an easy weight for me, so I concentrated on hitting full hip extension, not using momentum to swing the weight up and squeezing my glutes at the top and holding the extension for a brief pause. Done with perfect form, this weight ended up being challenging.

Military Press (done with dumbbells due to the tiny weight)
12.5s 1 x 5
17.5s 1 x 5
20s 1 x 5

Ho hum.

Chest supported rows
25s 3 x 12

And that was it. Left knee still old-lady-ish, lower back a bit achey. Trying to be smart, but I REALLY wanted to do pulls for reals today. Alas.[/quote]

Smart lady to recognize that beat-up feeling and do the deload week!

522

[quote]soldog wrote:
Smart lady to recognize that beat-up feeling and do the deload week![/quote]

Now that I’m on the couch looking back on things, I’m glad I didn’t pull heavy today. If I’d have tweaked something when I could’ve been deloading, I would be SO mad.

523

[quote]talenaah wrote:
to un-curtail the tittie talk:
small boobies welcome around these parts![/quote]

Thank goodness! :wink:

I used to have a pierced nipple - I miss it, actually. The more my boobies look like pecs, the more I miss it, for the visual interest, at least.

Kimba, very smart to do your deload week after all if you’re not feeling 100%. It can be easy to forget, but it’s so important to listen to our bodies - when they slow down, then you damn well better slow down!

Sounds like your ART assessment was great. I, too, am interested to see what sorts of corrective exercises you’re given, and how they work out for you.

524

very wise to not skip your deload! the last thing YOU need is an injury. i will say again your consistency and progress is just plain awesome!

525

I dont think ART training is not just open-
usually they want you to be a DC or something with more then just a massage certification
or another degree like PT or something close.

nice deload.

tittie talk aint scary- breast pumping - has numbed me.

526

Just for the record: I’ve never had a pierced nipple.

Breast pumping. Interesting segue.

Way to de-load, Kimba. I know I have a hard time heading to the gym if I don’t have a challenge facing me. Hence, I usually always lift heavy.

527

Snaps - me too. Which is why my current bout of back pain and RC trouble is really putting a crimp on my training. When all you have to look forward to is rehab and correction exercises, it’s hard to motivate yourself.

528

Excellent deload Kimba, and agreed, making the right decision about when to back off is imperative. I also love that your deload looks like one of my regular workouts - goes to show how strong you really are!

I think the correctional assessment is going to do wonders for you! Looking forward to hearing more about it.

ps. Alisa, what are you eating that is supplying you with big boobies and no fat gain anywhere else?! TELL ME!!!

529

I dunno. I dieted for six weeks and then eased up. Now my smaller bras don’t fit.

530

Rachelle and T, thanks for your support for taking things down a notch. I should look upon deloads as an opportunity rather than an evil. :slight_smile:

kmc, I went to the ART website and discovered you are right. They only let D.C.s and physical therapists and other highly qualified folks take ART. That gives me a great deal of comfort knowing that. And, breast pumping makes me squeamish.

Pierced nipples also make me squeamish…YIKES.

Snap and Cal, I’ll be trying to do lighter weights with perfect form today. That isn’t as motivational, but it will have to do.

Maschy you beast, you can squat more than me so I can’t imagine my deload is your regular workout.

Alisa, you are young enough so maybe your boobies are still growing. Lucky.

531

Good luck with your corrective exercises.

My experience with knee pain and cycling: I had strength and mobility problems with my left leg that almost made me quit riding. I went to a trainer who had me do a bunch of the exercises Mike Boyle recommends, bulgarian squats, split squats, lateral squats (these suck, but I think they did a lot for me), and single leg squats as well as a bunch of anti-rotation exercises. Those have made a huge difference for me and made it possible to go out and ride hard again. I hope you’ll be able to sort out your problems and be able to have fun on the bike again.

532

gt, thanks for your encouragement and sharing your experiences. I’ve struggled with knee pain on the bicycle for quite a few years and I am still looking for the permanent fix. I hope this it!

Today’s training was about as entertaining as a deload can get.

5/3/1 - Wave 4, Week 4 – Squat and Bench Deload Day

Squat (to 3 risers/step)
Bar 1 x 5
50# 1 x 5
65# 1 x 5
80# 1 x 5 <–the last rep had a bit of right knee wiggle
105# 1 x 1 <–just to prove to myself I could do a good rep. It was pretty good, but not knee-perfect

Bench
Bar 2 x 5
55# 1 x 5

I felt pretty dumb just putting 5s on each side, but oh well.

Back Raises
25# dumbbell behind head
3 x 12 <–rep PR +2

I wanted to deload, so went 5# lighter and a few more reps on each set.

Dips
BW + 5 lb. plate on the dip belt - 2 x 10, 1 x 8 ← just ran out of strength on the last set

Excited to be weighting dips again! Wrist all good.

Neutral grip pullups
Unassisted 5 x 2

I was determined to get 10 reps, could only manage doubles so it took me 5 sets. Right now, I can’t train chinups or pullups due to some left wrist pain. But close neutral grip doesn’t hurt me, so I’ll train this for awhile. Clearly I can improve these.

Concept II rower
8 rounds of 30 sec. hard/30 sec. easy

A little interval training to make up for lost bike rides.

And that was it. Bodyweight training is always a good challenge, and its just the thing for a deload week.

533

Nice weighted dips!! Super-impressive!

534

[quote]kimbakimba wrote:

Bench
Bar 2 x 5
55# 1 x 5

I felt pretty dumb just putting 5s on each side, but oh well.
[/quote]
You can imagine what MY bench deload looks like… :stuck_out_tongue:

535

Nice work doing the deload. I hate them with every ounce of passion I have in my body so often I screw them up.

536

Skye, but at least you are doing bench now. Right???

Joe, I’m not sure how one can screw up a deload. Its more a state of mind than a specific weight/rep scheme.

537

your dips kill me. i had to do those today and considered death after 3 or 4 reps.

then they made me use a band.

ftr FUCK YEAH you can screw up a deload. doing nothing and/or doing too much… its that whole, “listen to your body” thing. you seem to have a handle on it.

538

Damn Kimba! again, those weighted dips are serious! You think I’m a beast, but those dips are incredible. (jealous!)

So here’s where we diverge, and as Cbear states where one can fuck up a deload - on my deload I don’t lift at all, I don’t even pretend to lift, I just do other stuff that’s, er, not lifting. I’m clearly the other end of the pendulum. That’s why I love seeing how y’all deload.

I’m also doing a bad thing and skipping my deload this cycle, seeing as to how I’m just getting back into the swing of things. I say eff you deload - Let Mascherano freeeeee! (sorry, was having a moment)

539

Nice. I like to do weight dips but my right acromion process is telling me to fuck off. So I’m having to avoid them for now. I’m jealous.

540

weighted dips! you are my hero…and nemesis…cuz my big butt never can do those! like a bag of cement it just laughs as it never leaves the floor

fear the pierced boobies!!! i have em and it scares me on bench days :{