well shit if you’re gonna do cardio that’s how i like to see it done.
I heart deadlift day as well!
[quote]kimbakimba wrote:
Today’s recovery day workout:
8 Tabata rounds of 20 sec. work/10 sec. rest kettlebell swings with 12 kg. kettlebell. This kicked my ass. A 26.4# kettlebell is hard work, and a Gymboss timer keeps me honest.
3 rounds of Waterbury’s Dumbbell Complex, with 10# dumbbells (the heaviest I have at home - I need 15# for this at least)
Still, I worked up a sweat and was breathing hard.
[/quote]
recovery, huh? 
Sundays are for deadlifting!
Chinups (at home)
3 x 5 reps These felt weak and difficult. I have SUCH variance in my chinup ability from day to day.
Sumo Deadlift
95# up on step 1 x 10 for warmup
115# up on step 5 x 5 reps
135# 3 x 3 reps
I am still furiously working on form. Today I really wanted to focus on trying like hell to squat the weight up and not have my hips come up first. I filmed all of these sets, watched them in between sets, and stayed at 115# for longer than intended because I just wasn’t happy with how I was doing that. I’d set up and think “pull back and squat the weight up”. Moving on to “seriously now, just squat the fucking weight up”. To “JEEZUS, SQUAT THIS MOTHER FUCKING WEIGHT UP ALREADY!!”. Frustrated much?
Actually, form improved over the sets. And the sets at 135# were “okay”. Not perfect, but not awful. Things I’ve mostly fixed: flexing my arms, pulling back, weight on heels. Things I still suck at: speed off the floor (slow as fricking molassess in winter) and humping the bar a/k/a pulling my hips through when the bar is at my knees – too late, not “explosive”.
Oh, and breathing. Remembering to hold my breath and flex my abs – well, you’d think that was rocket science.
Barbell Hip Thrusts
135# 3 x 10 reps ← PR by 20#
The bar was on the floor from the deads anyway, so why not? This time I carefully put on the pussy pad to avoid embarrasing accidents and the air humping proceeded without incident. This weight was challenging, but I can do more.
Bench Press
75# 1 x 3 reps (failed on 4 and felt weak, so lowered the weight)
70# 2 x 8 reps
Standing Overhead Press
Bar 2 x 6 reps, 1 x 4 reps <— PR I thought I had done these before, but no – only push presses previously. So I got happy with the upper body portion of my workout all of a sudden.
Chest Supported Rows
32.5# 3 x 8 reps <— weight PR (plus 2.5#)
After getting home from the gym: 1 hour 50 min bicycle ride (hill ride plus one extra hill – 18% grade, but it was short).
Followed by world championship couch sitting.
Nice training kimba - and it’s much more difficult than rocket science. at least when it’s an old dog trying to learn new tricks, such as myself.
[quote]soldog wrote:
Nice training kimba - and it’s much more difficult than rocket science. at least when it’s an old dog trying to learn new tricks, such as myself.[/quote]
Thanks!
And, the real rocket scientists oughta know.
[quote]kimbakimba wrote:
I am still furiously working on form. Today I really wanted to focus on trying like hell to squat the weight up and not have my hips come up first. I filmed all of these sets, watched them in between sets, and stayed at 115# for longer than intended because I just wasn’t happy with how I was doing that. I’d set up and think “pull back and squat the weight up”. Moving on to “seriously now, just squat the fucking weight up”. To “JEEZUS, SQUAT THIS MOTHER FUCKING WEIGHT UP ALREADY!!”. Frustrated much?[/quote]
I tried explaining deadlifting to my co workers one day, in order to tell them about a PR, and one of em says, “so… you just bend over and pick up the weight?”
I know exactly how frustrating the form thing can be! I learn new things every day almost!
Are they still challenging enough to give you a workout, on top of the headache? Remember, you’re tiny! (teeny weeny!) Don’t expect to deadlift an ambulance tomorrow, woman!
And so the rest of your workout was filled with PR’s… sounds like getting mad at deadlifts can be good for everything else!
That’s a big workout.
I’m in the same boat with deadlifts. I spent a while practicing form and I’ve just got it so that it actually IS a deadlift at all; tomorrow I get to see how heavy I can go correctly. Should be fun.
[quote]CBear84 wrote:
Are they still challenging enough to give you a workout, on top of the headache? Remember, you’re tiny! (teeny weeny!) Don’t expect to deadlift an ambulance tomorrow, woman!
And so the rest of your workout was filled with PR’s… sounds like getting mad at deadlifts can be good for everything else![/quote]
135# is very challenging for me. I’d guess my absolute max is within 10-20# of that right now.
That isn’t even a small ambulance. Yet. 
[quote]AlisaV wrote:
That’s a big workout.
I’m in the same boat with deadlifts. I spent a while practicing form and I’ve just got it so that it actually IS a deadlift at all; tomorrow I get to see how heavy I can go correctly. Should be fun.[/quote]
Go get 'em Alisa!
Today’s workout: 1 hr 30 min. bicycle ride, flat route.
The concerning part is that after the bicycle ride, my husband complained of being sniffly and is now napping on the couch.
I am staying away from him* – colds & flu not wanted. I’ve got training to do!
*And he would do exactly the same right back if it were me coming down with potential disease. We’re practical like that.
nice work!
Practical is good.
Speed work produces speed-
I used to think it was silly- and when your small, and not moving what you might feel are big weights
50 to 60% of that seems to low- but it works.
I might be bigger then you, but I’m kinda small too.
particularly on bench- you would think how would pulling or pressing this tiny weight for 10x3 gonna help me move a big fat weight faster? but it does.
But pulling 8 or 9 or 10 singles or doubles or triples fast with little to no rest- will improve bar speed.
deficit deads for me produce better results then rack pulls- every one is different.
really right now its about getting some movement patterns down- then adding a bunch of weight.
and awesome air humps I did some today to0.
[quote]kmcnyc wrote:
nice work!
Speed work produces speed-
I used to think it was silly- and when your small, and not moving what you might feel are big weights
50 to 60% of that seems to low- but it works.
I might be bigger then you, but I’m kinda small too.
particularly on bench- you would think how would pulling or pressing this tiny weight for 10x3 gonna help me move a big fat weight faster? but it does.
But pulling 8 or 9 or 10 singles or doubles or triples fast with little to no rest- will improve bar speed.
deficit deads for me produce better results then rack pulls- every one is different.
really right now its about getting some movement patterns down- then adding a bunch of weight.
and awesome air humps I did some today to.
[/quote]
Thanks kmc!
Very interesting…so if I did 10 x 3 of say 70 or 80# that might help my turtle-like speed off the floor? Awesome! I totally will try that.
Right now with squats and deads, its all about movement patterns anyway. I’m just trying to feel the lift and know when its right before I get in there with big-ass weight.
2 thumbs up for speed work. Mine and my athletes speed work is cleans but my even my regular joes pull speed trips. Go for it!
that is the premise of speed work- Meat Or squat1000b700 would have lots more experience on this then me
that is one of the corner stones of the westside method- that speed work will keep the bar moving fast
people might say this is too advanced- but you well get reps in- but they need to be done fast- I dislike the word but explosive is how to do it.
Today’s training was, as sometimes happens, some good and some bad.
Back squats to four risers plus a step
Bar 1 x 10 for warmup
70# 1 x 10
75# 2 x 10 ← rep PR +5
I was happy with these, thought upper body form was good and did a good job spreading my knees up out of the hole which is my weakness when squatting low. Next time, on to 80#.
Bench Press
65# 2 x 10, 1 x 8 (failed on 9, and boy was I pissed) What a weak showing today.
Bench step ups with high knee kick
17.5# dumbbells, about 20 reps each leg
Walking lunges holding 10# plates
The parking lot. My balance sucked embarrassingly
Skullcrushers with 25# plate
about 25 reps
HS overhand row machine 40# each arm – about 15 reps
Biceps curls/shoulder press with 15# dumbbells - about 15 reps
Lots of disgusting ab work.
This weekend might be a good time to take a workout off or do something light to deload a bit. I’m going away and the hotel probably has a sucky gym setup anyway. I’ve been feeling tired and not recovering quickly, and I haven’t taken any time off from training in forever. Perhaps a little step away is in order.
nice bench sets. if you are doing sets of 10 at 65… ur 1rm is probably up near 90 lbs!! nice.
go for the deload. i bet ur body could use the rest. its best if you sell out to the idea and instead of feeling ansty and like you need to workout just get psyched on the rest… mentally… and picture ur body and mind getting some delightfully healing rest. =+)
[quote]dejavued wrote:
nice bench sets. if you are doing sets of 10 at 65… ur 1rm is probably up near 90 lbs!! nice.
go for the deload. i bet ur body could use the rest. its best if you sell out to the idea and instead of feeling ansty and like you need to workout just get psyched on the rest… mentally… and picture ur body and mind getting some delightfully healing rest. =+)[/quote]
Check out all the positive spin in this comment! Thanks for the perspective-shift.
[quote]kimbakimba wrote:
and did a good job spreading my knees up out of the hole
[/quote]
snickers
[quote]rcfromdb wrote:
kimbakimba wrote:
and did a good job spreading my knees up out of the hole
snickers[/quote]
Freudian slip, perhaps?
[quote]kimbakimba wrote:
Today’s training was, as sometimes happens, some good and some bad.
Back squats to four risers plus a step
Bar 1 x 10 for warmup
70# 1 x 10
75# 2 x 10 ← rep PR +5
I was happy with these, thought upper body form was good and did a good job spreading my knees up out of the hole which is my weakness when squatting low. Next time, on to 80#.
I just realized you are doing ten reps on those squats. Good job, my core starts flailing around at higher reps. How low does your box take you right now?