Gotta love those microplates. For some reason, it takes several hours for ibuprofin to kick in for me. But once it does, I’m golden in the lifting department.
Have you ever posted a vid of your bench? I’d be interesting in playing voyeur there.
I googled it - felt like a big dummy when I saw what it stood for. I am glad you are writing about it, I am interested in the end result for you, glad you are writing and sharing. How long do you have to do the prescribed therapy? Is it weeks, months?
Do you take anything post workout for recovery?
Snap, can I tell you how much I love my microplates?? I LOVE MY MICROPLATES! Freedom from the 5 lb. increment is heady and delicious. I have never posted a bench video, and have never videoed any of my benches. Avoidant behavior much? That is a hole in my training.
Spirited, I’d expect the therapy to take a few more weeks. This coming week is 2 sessions, and then I’d expect once per week for a few weeks, then done. Perhaps with periodic maintenance. I drink a scoop of Surge Recovery (original flavor) during and after my trainings. I do find that this helps me with energy while training and recovery between sessions.
Good work getting through the session. Sometimes its just gotta get done.
Hey Kimba, just putting in my vote for a dip video cause you rock em like nobody’s business.
[quote]kimbakimba wrote:
I’ve gotten higher maintenance as I age![/quote]
Shhhhh, don’t spread that around. We (us guys) have a hard enough time as it is…
[qoute]
CD, turns out this session left me with DOMS in my lower back/butt the next day. So far, each treatment has worked on different body parts, with differing post-treatment results.
Friday nite training was a challenge. I had a headache and the afore-mentioned DOMS. Usually I don’t take ibuprofen but I popped two of them to take the edge off. Didn’t help, but I soldiered on. I had planned to deadlift, but didn’t want to pull when I wasn’t feeling great. So squatted instead, knowing that I had lowered my max enough to be able to make it through this training.[/qoute]
I had a similar experience this past week. DEVOTION–something that can’t be bought or taught! Cheers to you! The Doc always told me that one needs to eat with ibuprofen for it to actually work…and it seems to be true, at least in my case.
[quote]
90# 1 x 5 <–no knee cave, but a bit of side to side motion that I don’t usually do
102# 1 x 5 <–money set – massive knee cave but I got my reps in, and that was my goal[/qoute]
I imagine that had alot to do with the DOMS in your posterior-chain. Kudos for the ‘listening to your body’ thing!!
[quote]
72# 1 x 11 <–first time at this weight[/quote]
Won’t be long before you’re using those 25s on the bar!!
[quote]
then had to leave to get ready for a dinner date with my girlfriends. Veal scallopini over angel hair pasta with 1.5 glasses of red wine, and ricotta pie for dessert. And I was STILL HUNGRY![/quote]
That’s awesome!! CBear knows alot about this…EAT, EAT, EAT!! It’ll do ya good! Then, go get some sleep at some point!
Really impressive…keep it up Ms. Kimba!!
Nice lifting, now since you were still hungry we are going to have to introduce you to the concept I like to call second dinner. The homemade protein bar or some sort of quick food eaten an hour before bed.
Jack, sometimes training is a fun time. Sometimes its a slog. Such is life.
N is back from Cuba! I hope there are beach pictures…
CD, today was an eating day, including lobster, ribs, a brownie and ice cream cake. I’m trying here! And, a high maintenance chick isn’t a man-problem as long as she pays for it herself. 
Joe, second dinner sounds like a wonderful concept. I thought, however, one wasn’t supposed to eat right before going to sleep?
Sunday AM training had its good and challenging points. I think the ART is taking a little something extra out of me, because my endurance wasn’t up to usual levels.
5/3/1 - Wave 5, Week 1 - Sumo Deadlift Day
Dips
BW + 5 lbs. on the dip belt - 3 x 10
A dip video. This is the second set, because my video guy must’ve pressed the wrong button during the first set.
Sumo Deadlift
from risers with all 10 lb. plates:
65# 1 x 5
85# 1 x 5
105# 1 x 3
123.5 1 x 5 <–working
from floor:
142.5 1 x 5 <–working set, felt heavy, but form good
161.5 1 x 3 <–money set – weak.
135# 1 x 3, 1 x 4, 1 x 3 <–form was good, but endurance was weak.
The money set was weak. The first rep went up pretty easy, but 2 and 3 went up hard. My form was OK, but not perfect. So I packed it in at 3, even though I wanted 5.
Decline pushups (5 risers plus step)
3 x 10
supersetted with
Bulgarian split squats with strict knee tracking
3 x 5, each leg
Turns out I can do decline pushups. Score! The Bulgarian split squats, done with strict form, were quite hard. I’m working on my crappy balance.
And that was it!
lookin good Kimba and decline pushups are a monster feat!
Nice dips!
Those dips are awesome!! But they don’t kill your shoulders? looks like it would hurt!!!
Thanks N., mithious and Betty! Nope, dips don’t hurt my shoulders. I feel it mostly in my triceps.
Today I pulled out my Oly bar and did my MP day right after getting out of bed.
5/3/1 - Wave 5, Week 1 - Military Press Day
48.5# 1 x 5
56# 1 x 5
63.5# 1 x 3 <–money set, failed on 4
I foresee a reset of this lift after this wave. The most I’ve ever done on this lift is 65# for 3, and obviously strength gains are coming slowly.
Those dips are insane - Rawr!!
Love bulgarian split squats, they’re asstastic! and way to go on the decline pushups. All sorts of good training going on.
[quote]kimbakimba wrote:
Thanks N., mithious and Betty! Nope, dips don’t hurt my shoulders. I feel it mostly in my triceps.
Today I pulled out my Oly bar and did my MP day right after getting out of bed.
5/3/1 - Wave 5, Week 1 - Military Press Day
48.5# 1 x 5
56# 1 x 5
63.5# 1 x 3 <–money set, failed on 4
I foresee a reset of this lift after this wave. The most I’ve ever done on this lift is 65# for 3, and obviously strength gains are coming slowly.[/quote]
Second dinner would have saved you. You mde your target so its all good.
Second dinner is fine but I wouldn’t have tons of carbs. Maybe a handful of almonds or something like that.
Well, any self-respecting man isn’t going to “let” the woman pay…OR am I just that old fashioned?? But seriously, unless you guys are in a committed relationship and you share the bills, then NO she doesn’t pay for squat on a date!
Love the dip vid. I noticed you called for feeling it mostly in your tris. IF you’re looking to feel it more in your chest, then…1) keep your depth, but stop at about 3/4 height of your current ROM and 2) I know this may sound odd, but try and raise your hips until you’re “leaning” at as close to a 45 degree angle (your torso to the ground) as possible. Try that and give us some feedback!
I second Joe’s 2nd dinner theory!! If you’re concerned about carb overload, then go a get yourself some quality casein protein and supplement (for your bodyweight) about 15-20g just prior to going to sleep. That should help alleviate some of the catabolic state in the morning. Also, within 15-30 min. of waking get yourself a good dose of some “quick uptake” protein (i.e. whey, I’m thinking 35-40g here) and that should help if you find yourself having cravings throughout the morning into the early afternoon. Plus, it’ll fuel your heavy days for sure!
NOTE-grams of protein noted above are assuming you’re distibuting them throughout the day in 4-5 meals with a total of 100-120 grams of protein daily.
Damn nice dips, dearie. Those have always been painful for my shoulders. Is the distance always standard on dip bars? I ask you, Kimba, since you’re the dip queen.
nice dips!
and, you’re hott.
Awesome dips! You’re a beast when it comes to those! Thanks for the vid.
How’d you like the DB floor press?
Mascherano, RAWR! right back atcha.
Joe, almonds are a great idea. I love snacking on those. Last night I tried grapefruit, which was good too.
CD, I do like the way you think re: dating. Gosh, I haven’t done that for a million years. On dips, I see most guys doing these exactly as you describe. And now I totally get it: chest! Which is an area that is one of the important areas for the guys, but which frankly doesn’t really excite me. Once I figured out that chest work wouldn’t make the boobies grow, I lost interest. Triceps, on the other hand, are vital to successfully rockin’ tank tops and sleeveless dresses. Lastly, I do need to do a better job with protein. I do a scoop of Grow Whey in my oatmeal every AM, but the rest of my protein I try to get from actual food which is sometimes hard to do. Especially in conference rooms with crap sandwiches and those enticing cookie trays.
Thanks Snap. Those dip bars in the video are the only dip bars I’ve ever used, so I can’t say. I would think the distance between them could easily vary, just as neutral grip handles on pull-up stations vary.
CBear, thanks. And hai!
Rachelle, it is just so funny to me that dips are ma thang. Crazy! I really liked the DB floor press, but the one thing that I had a hard time with was dropping the dumbbells after the set. I smacked my elbows a bit getting those suckers down to the ground.
I had an ART session this morning, and don’t feel beat up from it! Perhaps one gets used to the manipulation after awhile, just like after a period of time training it takes more work to get sore? I have a new exercise: one-legged right foot balances on the wobble board tilted down at 9 o’clock and 3 o’clock while rowing a band with the opposite arm. Oh, do I suck at this.
Yeah, getting the DBs up and down on the floor press can be tricky if you’re on your own, especially as they get heavier. I’ve switched to 1-arm floor press, which makes it a little easier.
Glad to hear you’re becoming more accustomed to the ART. That exercise sounds very tricky.