[quote]kimbakimba wrote:
the ladies’ homicide club [/quote]
What the…?! HAHAH!
Nothing beats a deload AND a refeed. This should do you wonders.
Have you checked the over 35 lifters mobility thread? I stole some mobility work from there for my bitchy shoulder. I’m inconsistent with it so it still flares up on the reg, but you never know, might provide some relief…
[quote]Mascherano wrote:
[quote]kimbakimba wrote:
the ladies’ homicide club [/quote]
What the…?! HAHAH!
[/quote]
x2…is there something you want to tell us? 
[quote]Grneyes wrote:
[quote]Mascherano wrote:
[quote]kimbakimba wrote:
the ladies’ homicide club [/quote]
What the…?! HAHAH!
[/quote]
x2…is there something you want to tell us? ;)[/quote]
If I told you, I would have to kill you.
[quote]kimbakimba wrote:
meaning its getting better about as fast as a snail on valium [/quote]
imitation is the best form of flattery
[quote]kimbakimba wrote:
[quote]Grneyes wrote:
[quote]Mascherano wrote:
[quote]kimbakimba wrote:
the ladies’ homicide club [/quote]
What the…?! HAHAH!
[/quote]
x2…is there something you want to tell us? ;)[/quote]
If I told you, I would have to kill you. ;-)[/quote]
and there are untold numbers out there already unable to talk…
Sorry to hear there isn’t eye candy for you at your gym Kimba…more so that you don’t have much to choose from in ways of finding someone to illustrate/coach you a little on certain techs. I’m not knocking or anything, but I was told once that if you wanna get to a certain place, then you need to get with like-minded people. Oh wait, you’re here!
That last routine did look like it was pretty fun! Might have to steal that one (have to simulate some, we don’t have a TRX) for a change of pace sometime!
N., I’d love to imitate your squatting and benching but I’ll have to be content with stealing your metaphors.
George, you overestimate me.
CDQ, though it is true I could go out of my way to find and train at a more hardcore gym, life is full of trade-offs. My current gym is moments from my house, my husband loves it there and loves coming to train with me. No need to mess up his fun. I’m not a competitive powerlifter, only some chick wanting to get somewhat stronger. You guys will just have to keep putting up with me here.
Friday night training was a bit rushed due to a dinner engagement, but it was a decent deload day.
5/3/1 - Wave 6, Week 4 - Squat Deload Day
Squat (3 risers/step)
Bar 1 x 10
55# 1 x 5 <–I had to take a slightly wider grip on the bar because my left shoulder was complaining – little bitch.
66# 1 x 5
Box squats to 5 risers/step, 3 sec. pause on the step
1 x 5, 3 x 10
May I say, that I LOVE these. I am working on getting off the box by pushing my knees out and my hips forward. I can feel muscles working that absolutely, positively MUST GET STRONGER so that I can banish knee cave forever.
Front squats (with one dumbbell and offset feet)
25# 4 x 10 (1 set of every combo)
Bulgarian split squat
15s 2 x 10
I was losing my balance alot, not a good outing.
Dr. Clay’s Shoulder Triad
5s 1 x 10
Just wanted to get some blood flowing in the tweaky shoulder
Rope Pressdowns
22.5# 1 x 10
Again, a little blood flow in the shoulder
The good news is that my shoulder feels better this AM despite doing a bit of work with it last night. Not 100% yet…grrrr.
Last night’s dinner - fresh-made guacamole, ahi tacos, margarita on the rocks (no salt), a small scoop of chocolate peanut butter ice cream for dessert.
weird about the shoulder!
Is there anything you did that might have brought it on that you were told? I’m only asking cause Im still trying to figure out why mine gets aggravated out of the blue.
Betty, the best we could come up with on the shoulder is that either I slept on it funny or I hurt it doing kettlebell windmills without sufficiently bracing my shoulder.
In short, its a mystery!
[quote]kimbakimba wrote:
Box squats to 5 risers/step, 3 sec. pause on the step
1 x 5, 3 x 10
[/quote]
another way to do these, if you have stretch flex bands, micro or mini, double around just below your knees and helps to remind you to keep knees out when box squatting.
my left shoulder was complaining – little bitch–TOO FUNNY!! I’m the same way when my parts don’t wanna cooperate.
Seems like it was still a pretty good day though.
Just one margi?? Seems like a teaser…(and yes I remember you being a lightweigt when it comes to alcohol I still think I might’ve asked for a driver and had another, seems to me like you’ve earned it!
Oh, and by the way, I don’t feel like we “put up with you”. You’re a very dedicated and intelligent lifter and THAT makes you a very welcome member of this fraternity/sorority!!
Yeah, life is about compromises…I like where I lift even though I don’t seem to able to talk them into getting a power rack (sigh), but its free, they don’t bitch about my chalk and most people give a little deference to those who like to lift big, which is always a good thing. So, I feel you. I do envy the fact that you get to lift with your sig. other! That’s freakin’ awesome!
Well, have a great weekend and I’ll look in a little later.
Nice work on the lifting, and the dinner looked like it rocked.
lil power, thanks so much for the suggestion!
CDQ, if you were lifting large in my gym then it would be me doing the staring. Although I’d be very discrete about it.
Lifting with my husband is good times. His presence also helps me to avoid some unwanted…conversations. For example, there is some guy that does horrible RDLs in the squat rack with a big ole leather weight belt around his beer gut that came up to my husband the other day and asked him “if he was my brother”. My husband set him straight that indeed, he was married to me, and dude slunk away.
Joe, the Mexican dinner was really delicious. As was tonight’s grass-fed beef cheeseburgers. Meat is good food.
Aww the beer belly belt guy got turned away? I’m sure he, and his terrible form, are so sad now. I’m going for Mexican tomorrow! I’ve been here 1.5 years and FINALLY found a promising looking place!
hey now - beerbellys need some love too!
[quote]kimbakimba wrote:
lil power, thanks so much for the suggestion!
CDQ, if you were lifting large in my gym then it would be me doing the staring. Although I’d be very discrete about it.
Lifting with my husband is good times. His presence also helps me to avoid some unwanted…conversations. For example, there is some guy that does horrible RDLs in the squat rack with a big ole leather weight belt around his beer gut that came up to my husband the other day and asked him “if he was my brother”. My husband set him straight that indeed, he was married to me, and dude slunk away.
Joe, the Mexican dinner was really delicious. As was tonight’s grass-fed beef cheeseburgers. Meat is good food. [/quote]
I need to find room in the garage for a freezer so I can buy grass-fed beef in bulk. Its pretty cheap that way.
Awwww us beer gut guys never get any slack.
Now this is interesting…I thought only females had body image issues.
So let’s change the terminology. How about “non-visible ab guys” instead of “beer gut guys”. Now, let’s talk about the hotness scale in the gym. Lean guys with alot of muscle mass are good scenery almost without regard for what they are lifting, but it is much hotter if those guys are lifting heavy. Non-visible ab guys that are using their mass to move heavy weight with form that shows me they know what they are doing also rate highly on the hotness scale. Any guy in this category gets attention from me.
However, non-visible ab guys moving easy weight (further defined as weight I can lift) and doing so both with a belt on and atrocious form – that rates extremely low on the hotness scale. No love from me.
Today’s training was both frustrating and enjoyable. Frustrating because I still cannot bench or dip without my left shoulder tweaking me. Enjoyable because I can still do other stuff that I like. I’m trying to focus on the positive.
5/3/1 - Wave 6, Week 4 - Deadlift Deload Day
Conventional Deadlift
From risers:
65# 1 x 5
87.5# 1 x 5
From floor:
105# 1 x 6
I tried to think of how I could make these deload weights interesting. I came up with doing them conventional (I usually pull sumo) and doing the last set from a deficit (the 25# plates are a couple of inches shorter than the 45#s).
Romanian Deadlifts
105# 3 x 10
Worked on getting my butt way back. This weight was moderately challenging with keeping a nice back arch and getting a good stretch in my hammies.
Bench Press
Bar 1 x 1 <–shoulder still not happy so I racked the bar, cursed my tweaky shoulder and tried to move past it.
DB Bench
5s 1 x 5 <–felt OK then 1 x 5 <–felt NOT OK.
Grrr. NOT EVEN THE MOTHER FUCKING 5s!!!
Dr. Clay’s Shoulder Triad
5s 1 x 5, 1 x 10 <–light shoulder presses good, the lateral and side raises were a bit tweaky in places
Just getting some blood flow to the tweaky part. And/or being stubborn.
Kroc Rows
40# 2 x 10
supersetted with
Pistol squats to bench
3 x 10 each leg, then 3 x 10 left leg only
I am so grateful that the Kroc rows didn’t hurt and I could actually lift something normally with my upper body.
Decline sits
10# plate behind head 10/8/8 <–last 2 sets were one rep more than last week, so YAY.
V-handle Triceps Pushdowns
27.5# 1 x 15 <–didn’t hurt!
Neutral grip pullups
2/3/2
Not stellar, but I was so happy these didn’t hurt that I forgot to be sad about the low rep count.
I’m not quite sure what to do about the next wave of 5/3/1. Whether to limit it to deads and squats or just put off the whole wave until bench is ready to go again. MPs might be back sooner as the overhead pressing doesn’t seem as uncomfortable as bench and dips.
so weird about the shoulder! My tweakyness usually starts in the pec area and wraps around my trap…but it only lingers for a couple days.
I agree with this ‘hotness scale.’ 
Bah, I fail all the hotness tests.
Regarding your problematic shoulder, have you tried nuetral grip DB presses? Lots of people say they are really easy on the shoulders.
I gotta agree with you on the hotness scale, though I’m not as fussy about the abzzz. My current gym has a lot of painfully good scenery. Sometimes the scenery doesn’t squat to depth, but when they do, it’s incredible. Excellent motivation.