[quote]arachne12 wrote:
kimbakimba wrote:
arachne12 wrote:
Are you my long-lost evil twin??? Seriously, though. Parallel journeys. Although your bench kicks my ass.
I’ve got you on the overhead press too 
[/quote]
Bitch.
Kimba,
Your squat form is really looking good. A few nits to pick at here and there, but really, very solid. I think its time you scared yourself a little with the weight. My guess is you can handle more weight than you think you can handle. Good work. 
[quote]jjackkrash wrote:
Kimba,
Your squat form is really looking good. A few nits to pick at here and there, but really, very solid. I think its time you scared yourself a little with the weight. My guess is you can handle more weight than you think you can handle. Good work. :)[/quote]
Thanks for the confidence boost! I’ll make it my business to do just that.
[quote]kimbakimba wrote:
arachne12 wrote:
kimbakimba wrote:
arachne12 wrote:
Are you my long-lost evil twin??? Seriously, though. Parallel journeys. Although your bench kicks my ass.
I’ve got you on the overhead press too
Bitch.
[/quote]
Just trying to motivate you! back at you.
Finally, a good training day!
Sumo Deadlifts
65# (on steps) 3 x 3 (speed work)
95# (on steps) 1 x 6
135# 1 x 4
140# 1 x 3
145# 1 x 3
150# 1 x 3
155# 1 x 3
160# 2 x 2 (PR! +25)
Although my initial pull at 135# felt a bit heavy, I really, really wanted to see if I could put weight on the bar instead of just being the Form Police. So, I kept adding little plates. And the bar kept going up pretty easy. Finally when I got to 160#, either I got tired or I was getting close to my real 1 RM because the last rep was a bit hard to pull.
I don’t think the form is perfect, but I don’t think its unsafe either. The best part is that my lower back feels totally fine and no other body part is complaining from today’s PR. Don’t worry – I still plan on working on form and getting more reps, just at a weight higher than 135#.
Seated Overhead Press
Bar 2 x 10, 1 x 7 (Rep PR +3, +7)
Single Leg Hip Thrusts
BW 3 x 10 (I have to figure out how to weight these…plate???)
Bench Press
70# 1 x 6, 2 x 5 (These sucked today. I hope it was just because I fried myself before getting to them)
One-armed Cable Row Seated on Ball
82.67# 3 x 10 (these were hard)
Decline sit-ups with 5# plate behind head
2 x 10
I love deadlift day!
great pr kimba!!!
that weight FLEW up!! congrats on the pr!
chest up chest up chest up chest up!
fuckit nm i quit deadlifts till next week.
Great work on the deads kimba. You do seem to be a bit hunched over. Try keeping your chest up and sticking your butt out more.
Thanks deja, CBear & Skye! I really needed a good strong PR after the form challenges I’ve been working on.
Indeed. Chest up, butt out.
I filmed each 5# incremental addition to the bar from 135# to 160#, and as the weight grew heavier the form break got gradually worse. And, I was thinking about form, but apparently just wasn’t strong enough to execute it. So, yep I can deadlift more than I thought. But not with “good form”, only “not-unsafe” form.
Although I’ve been interested in the 5/3/1 plan for awhile, I’ve held off on trying it for two reasons. First, to learn the lifts better. And second, because at least with the deadlift, I thought I’d spend months before ever getting to use the 45# plates.
So I just did a quick and dirty calculation on what the first month of 5/3/1 would look like using 160 as my 90% of 1RM number.
Week 1: 105# x 5, 120# x 5, 135# x 5+
Week 2: 115# x 3, 130# x 3, 145# x 3+
Week 3: 120# x 5, 135# x 3, 155# x 1+
Week 4: 65# x 5, 80# x 5, 95# x 5
Hmmm. That sounds like a pretty reasonable way of working on form and strength at the same time. This would give me a chance to try out the basics of this program and give me some structure. Any comments?
Hi Kimba,
Yep, I noticed the hunching too. Nice job though. Did you ever think you’d be able to pick up 160 lbs from the floor?
Numbers look good. Did you ever read the article over at FA called 'raising the dead"? It seems a bit complex with a lot of different reps, but she mentions accessory lifts.
I’m looking forward to seeing how you do.
[quote]kimbakimba wrote:
Hmmm. That sounds like a pretty reasonable way of working on form and strength at the same time. This would give me a chance to try out the basics of this program and give me some structure. Any comments?[/quote]
i say go for it! and maybe use deadlifts as the accessory work to just make sure you get in lots of reps and can work on keeping that chest out.
make sure you do a lot of heavy rowing too.
Great work!!
I noticed the hunch too, but couldn’t tell by the angle.
[quote]dejavued wrote:
i say go for it! and maybe use deadlifts as the accessory work to just make sure you get in lots of reps and can work on keeping that chest out.
make sure you do a lot of heavy rowing too. [/quote]
deja, thanks so much for your input. I just ponied up for the 5/3/1 ebook and now get the concept of BBB for assistance work. I’m still in the position of needing lots of reps to learn the lifts, so that would be perfect.
And, today I’m feeling some DOMS in the middle of my upper back – weak link, perhaps. Rows. Got it.
Arachne, its so true that I couldn’t even imagine one day being able to lift 160# off the floor. Because I’ve already exceeded my (admittedly limited) expectations for the deadlift, I’m now OK with going backwards in weight and working on the quality of the lifts. I think I really needed a big PR to re-commit to the grunt work.
My thinking isn’t there yet with the squat, though. I’m committed to just linearly working my way back to my former PR of 120, this time with good form. When I do that, perhaps I’ll be up for joining the 5/3/1 mindset with that lift. Or, I might do really well on that program for deadlift and decide to buy all the way in. Who knows??
MIM, thanks for the encouragement!
Deads work the traps/upper back too!
I think you’ll know when the time is right to do/not do a program…
I don’t know much about it, and I’m horrible at following programs to a T. I like doing ‘beauty training,’(stole that from Cheeta) and I always feel the need to add my own shit in…
But if later this program suits your wants/needs then I say GO FOR IT!!
Kimba, you crack me up every time I click on your log and see the line about the lighter dumbbells getting estrogen on them. I was at a fancy hotel last week and checked out the gym. MILES of black machines. A set of dumbbells up against the wall basically in the walkway. No barbells. Then, I spot the women’s corner with the bands and balls and a set of colored dumbbellss. It’s out of the way, so I’m thinking, yes, I can work there and maybe noone will notice I’m not wearing shoes. Aaand… there’s nothing over 15 lbs. Sigh
[quote]arachne12 wrote:
Kimba, you crack me up every time I click on your log and see the line about the lighter dumbbells getting estrogen on them. I was at a fancy hotel last week and checked out the gym. MILES of black machines. A set of dumbbells up against the wall basically in the walkway. No barbells. Then, I spot the women’s corner with the bands and balls and a set of colored dumbbellss. It’s out of the way, so I’m thinking, yes, I can work there and maybe noone will notice I’m not wearing shoes. Aaand… there’s nothing over 15 lbs. Sigh[/quote]
When I see women in the main “machine room” part of my gym haul out the light dumbbells that they keep there for their triceps kickbacks and chest presses, I have to stop myself from going over to them and telling them to lift heavier. And, its NEVER someone with a great body. Obviously.
At least the hotel gym had reasonable dumbbells.
are pink db’s really that bad??
I use the colored ones for some shoulder rehab junk 3,5,8 that kind of thing.
nice deadlifting ps 531 works but is so simple its confusing
[quote] kmcnyc wrote:
are pink db’s really that bad??
I use the colored ones for some shoulder rehab junk 3,5,8 that kind of thing.[/quote]
Pink dumbbells aren’t intrinsically evil. The evil part is the misinformation given to women that working with these light weights will give them the body they want. I just feel bad for them because of all the wasted time and effort.
Thanks! I feel positive enough about my ability to actually perform a decent-form deadlift that I’m willing to work through a program for them. That’s a big step forward for me.
[quote]kmcnyc wrote:
are pink db’s really that bad??
I use the colored ones for some shoulder rehab junk 3,5,8 that kind of thing.
nice deadlifting ps 531 works but is so simple its confusing[/quote]
Colored dumbbells are not bad. I used 3’s and 5’s for weighted chins and dips to begin with and I would like some of those squishy ones to hold between my feet. I get a hell of a bruise on the top of my foot until I get used to it.
Kimba, 5-3-1 is an integrated powerlifting program based around the 4 main lifts, with various options for assistance exercises. It is designed for slow, long term progress. The progress comes precisely because of the way it is integrated and periodized. It isn’t really designed as a short term “lift specific” program.
If you are going to try the “5-3-1” template for one lift, you might as well dive in and follow the program as it was designed. I don’t think you will be sorry that you did. Just my opinion.
Jack