[quote]kimbakimba wrote:
skyel7 wrote:
Kimba, did you say somewhere you studied Russian for two years?
Yep, in college. Many moons ago. And, boy did I suck at it![/quote]
Interesting…I lived in Moscow for 3 years. It’s rare to find someone who speaks it unless they are natives.
Hmmm. Well I don’t know what happened to my recap of Friday nite training – Tnation ate most of it, I guess.
Back squats to 4 risers and a step
Bar 1 x 10 warmup
75# 1 x 5
85# 1 x 5
95# 1 x 5
100# 1 x 2
105# 1 x 2, 1 x 1 <–PR + 10# at legal depth
70# 3 x 10
My goal was to put more weight on the bar. This I accomplished despite feeling not that great. The reps at 105# were sort of ugly…but progress is progress and I’ll take it.
The rest of the workout is not worth reconstructing.
Had to rush out to a social event at which I ate pizza and buffalo chicken calzone. Plus a delicious chocolate mint cookie and a brownie with white chocolate chunks. Enjoyable going down, terrible carb hangover on Saturday. Overall, not worth it.
Despite Saturday’s carb hangover, I did some mobilization/activation circuits just to get the blood flowing.
Foam rolling
1 leg wall squats – 2 sets of 5, 5 sec. holds on my weaker left leg only
Cradle walks
3 chin-ups – unassisted
5 x 5 neutral grip pullups (mini band assist)
Hip Flexor stretches
Scapular wall slides 1 x 10
10 pushups – nose to ground
Overhead walking lunges with baseball bat (I need a better bar!)
Plate slides
And…today was deadlift day!
Sumo Deadlift
Bar 1 x 10 warmup
95# 1 x 5 warmup – off one step
115# 1 x 3 working set – off one step
130# 1 x 3 working set
145# 1 x 7 ← rep PR +4
95# 5 x 10 – off one step
I was working everything for speed off the floor. Form looked pretty good on everthing, but I still gotta work on chest up/butt back. I’m on week 2 of using a 5/3/1 loading template for this speed work, and I’m really liking it!
Military Press
Bar 1 x 8, 2 x 6
I would love to use a 5/3/1 template for MPs too, but how can I do this if the bar plus 5 is my PR? Dumbbells for the lighter sets?
Overhead Dumbbell Press
15s 5 x 10
Barbell Hip Thrusts (shoulders on bench)
135# 1 x 10
140# 2 x 10 <–PR +5#
Kroc Rows
40# 3 x 10 reps <–PR +2.5#
First time picking up a 40! Yay!
Back extensions (holding a plate on my chest)
5# 1 x 10
10# 1 x 10
25# 1 x 10 <–This weight finally felt challenging, so PR +25#)
Decline sit-ups
10# plate behind head 1 x 5, 1 x 4 <–This was HARD. I’m looking at you, Bobbi.
Can I say again that I love deadlift day?
hey congrats on those pr’s there lady! that’s the way to go after it
awesome PRs kimba!!! hell yeah. good to see u put some weight on those squats and deads. keep it up!
does ur gym have those “permanantly set” barbells? if so they often come in numbers less than 45.
i was so confused by the cut off post. i couldn’t figure out if you meant you went in wanting a pr but left to eat pizza without finishing ur workout or what?!! haha
[quote]skyel7 wrote:
kimbakimba wrote:
skyel7 wrote:
Kimba, did you say somewhere you studied Russian for two years?
Yep, in college. Many moons ago. And, boy did I suck at it!
Interesting…I lived in Moscow for 3 years. It’s rare to find someone who speaks it unless they are natives.[/quote]
Skye, that is SO COOL. What a great opportunity to live there for so long.
Languages are hard for me. So, true to form I chose to study RUSSIAN, which you’ll agree is some hardcore hard-ass hard shit. All I can really remember are a few random phrases.
[quote]soldog wrote:
hey congrats on those pr’s there lady! that’s the way to go after it[/quote]
Thanks dog! PR’s make me unreasonably happy.
[quote]dejavued wrote:
awesome PRs kimba!!! hell yeah. good to see u put some weight on those squats and deads. keep it up! [/quote]
Oh yeah. Moar weight on the bar is addictive.
Nope. I’ve seen them at other gyms and know what you mean. My current plan is just to strengthen up more!
yeah, I wasn’t being mysterious on purpose. My bad for not checking that my long missive (short recaps aren’t my strength…shocking!) actually posted.
You could use a clean bar (aka girl bar) or ez bar for the lighter MP sets if available.
Nice going, lady! PRs are great motivation, aren’t they?
Nice work!
And I’m envious that you keep up with your activation stuff…how long does it take you before a workout?
[quote]kimbakimba wrote:
JoeGood wrote:
Since I’m ancient (42) I know exactly what you mean by taking longer to recover. Of course you already know the ultimate recovery tool, bacon.
Joe, you and I are making ancient look good. :)[/quote]
Damn right we do. Good work on the deads, the 5/3/1 seems to be working for you.
[quote]rcfromdb wrote:
You could use a clean bar (aka girl bar) or ez bar for the lighter MP sets if available.[/quote]
That is a GREAT idea. Never seen a clean bar, but there are definitely ez curl bars everywhere in my gym. Should have thought of that. I think the ez curl bar weighs 15#, so I could totally weight that incrementally below 45# as long as I had to.
I need a better plan for increasing my MPs, and a 5/3/1-esque loading template might work great.
[quote]mom-in-MD wrote:
Nice work!
And I’m envious that you keep up with your activation stuff…how long does it take you before a workout?[/quote]
I usually foam roll at home. At the gym, I’ll take the first 15 min. of my time there to do a couple of minutes on the Concept II (only on cold days) then do some activation work and dynamic flexibility before heading to the weight room. This increases my total gym time cause my training usually takes at least an hour with all the fiddling with the video camera…
Looking great Kimba! I was worried you got kidnapped during the first recap.
I used dumbbells for the MP. That has the added advantage of revealing imbalances before you go to far up in weight.
[quote]arachne12 wrote:
Looking great Kimba! I was worried you got kidnapped during the first recap.
I used dumbbells for the MP. That has the added advantage of revealing imbalances before you go to far up in weight.[/quote]
ha ha! No one would kidnap me: I’m too much trouble.
I actually calculated out the first week of 5/3/1 using a 1 RM of 60. That progression has me doing 35# and 40# which I could easily do with dumbbells or loading up the ez curl bar. I should really try this, since my randomized military press training isn’t really going anywhere.
Today’s training was a two hour bicycle ride: hill route. After that I did two unassisted neutral grip pullups (PR +1) and 4 x 5 reps neutral grip pullups with a mini-Woody band assist. Poor lighting, so no video.
I was wondering why my ass kinda hurt, and then I remembered that I’d forgotten about the two and half hour bicycle ride after Sunday’s training. Note to self: deadlift day isn’t really the best choice for a long apres-training bicycle ride.
Ass hurt or not two and half hours on a bike has to be great cardio.
Two and a half hours? Now I see why your legs are half the size of mine!
Joe and Cal, I’d guess bicycle riding is decent cardio. But I don’t do it strictly for that. Its more for my mental health than anything else. 
I’ve ridden bicycles pretty stoutly for close on twenty years by now. Never did jack squat for my cottage cheese thighs and butt, and I had huge calves which I hated. Lifting was what burned the fat off (thankfully, calves included).
Nice work on the Bike rides… I used to speed skate, hard to find the time.
I happened across a video of you rowing your heart out in Meats, advice thread.
uhm once I regained my composure - I was impressed, Nice work!!