[quote]BlackWidowGirl wrote:
FRONT SQUATS THEN! …im a problem solver ;)[/quote]
Actually, I’ve only ever tried front squats with the bar (no plates) to test out the grip. Although I’d like to train those too (seriously. sans boots.) I just have so much work training back squats that I’ve put front squats on hold for now.
[quote]shaunar25 wrote:
Kimba, it is so fucking awesome that you reached that goal. Now it is on to 125+…[/quote]
I am SO ready to move beyond noting all my PRs as “legal depth” as opposed to real honest PRs. Soon. Actually, what I’d love to do is squat a bar with 45# plates on it. Just thinking about that makes me all happified.
It is a HUGE milestone when ever you upgrade to the 45s in anything free weights! Just keep your eyes on it and you’ll get there. Shit…maybe try a walk out with it just so you can feel it on your back!
[quote]kimbakimba wrote:
I am SO ready to move beyond noting all my PRs as “legal depth” as opposed to real honest PRs. Soon. Actually, what I’d love to do is squat a bar with 45# plates on it. Just thinking about that makes me all happified.[/quote]
Kimba, when you get to 45s just walking in the gym will happify you 
BWG, that is a great idea! Just load it and walk it out, just to see.
Skye, you are so right. I’ll feel so bad-ass knowing that the 45s are my little bitches.
Today’s training: 2 hour easy pace bicycle ride. Lots of DOMS from yesterday’s training, but sitting on my ass doesn’t seem to make it better either. Might as well ride it out, followed by a hot epsom salt & bubble bath to loosen everything up.
Friday nite training – the good, the bad and the ugly.
Back squats
Bar 1 x 10 for warmup, no steps cause I wanted to practice going low
Then I added the 4 risers plus a step
75# 1 x 5
95# 1 x 5
105# 3 x 5 The last set was ugly cause I was tired. Perhaps not quite recovered from Wednesday’s squat session, or yet another case of Friday nite weak-ass. Hey, at least I didn’t have to dump it on the rails, unlike last Friday nite.
Took the box away for:
80# 1 x 10 – the point of this was to go to legal depth without the box to cue me. Largely achieved. However, I was really done with squatting at this point.
Barbell Hip Thrusts (shoulders on bench)
135# 1 x 10
145# 1 x 10
155# 1 x 10 <–PR +15# The last two reps were hard, but I’m sure that I can do more weight on these.
Bench Press
70# 1 x 10, 2 x 7
Eh. Lots of rest between sets probably was the difference between today’s and Wednesday’s sessions.
One armed Bent Over Dumbbell Rows
45# 3 x 8 reps <–PR +3 reps
Back Raises
BW 1 x 20
I was trying for 50, but it just wasn’t happening. I will take another shot at 50 on Sunday AM.
Went home and ate scallops, quinoa with onions and curry, and butternut squash. Quinoa, heavily spiced up, is actually pretty tasty.
looks like a great day overall kimba. yeah for your PRs. those back raises…50…good luck sunday. i usually can only hang for a few sets of 15 or so…
your dinner sounds fucking delicious. i likes that quinoa. i was on a kick but i’ve been off of it for about a month. butternut squash…mmmmm
50 back raises… jfc. crazy shit ass idea.
get the ice ready.
and the video camera.
congrats on your PR’s, and for going atg on some of those other squats!
Back raises as in hypers? Hmm, I usually stop at 20 but now you’ve piqued my interest. Off I go to the gym. I will report back in a few hours.
[quote]talenaah wrote:
looks like a great day overall kimba. yeah for your PRs. those back raises…50…good luck sunday. i usually can only hang for a few sets of 15 or so…
your dinner sounds fucking delicious. i likes that quinoa. i was on a kick but i’ve been off of it for about a month. butternut squash…mmmmm[/quote]
I’ve wanted to like quinoa for awhile since its such a good carb. When I eat carbs like this it really staves off the cravings for starchy carbs which my body hates. It was easy to make – saute some onion in olive oil, add 2 tsp of curry powder, cook everything for a few minutes, add 1 cup quinoa, 2 cups water, cover, simmer 13 minutes. I’m not a cook and even I can make this.
[quote]CBear84 wrote:
50 back raises… jfc. crazy shit ass idea.
get the ice ready.
and the video camera.
congrats on your PR’s, and for going atg on some of those other squats![/quote]
The 50 back raises were Molly’s idea. Is she trying to kill me?
[quote]Cal Jones wrote:
Back raises as in hypers? Hmm, I usually stop at 20 but now you’ve piqued my interest. Off I go to the gym. I will report back in a few hours.[/quote]
Whatever you do, I’ll have to try to top at tomorrow’s training. So GO GET 'EM!
Vid’s on my journal. And, uh, yeah, sorry about the angle.
Good idea about the 50 back raises, think I’ll incorporate that too. When you do your hip thrust do you just wiggle yourself under the bar or do you have someone place it on you? I’m shy about asking for help.
I use big plates and wiggle. Make sure you put a rolled up towel between you and bar (or use the pussy pad) because it’s not too comfortable otherwise.
[quote]gymgrrl11 wrote:
Good idea about the 50 back raises, think I’ll incorporate that too. When you do your hip thrust do you just wiggle yourself under the bar or do you have someone place it on you? I’m shy about asking for help.[/quote]
I agree with Cal…I use big plates and wiggle under. No-one’s help needed!
You’ve really been rockin’ the PRs this last week kimba! Way-to-go lady!
[quote]soldog wrote:
You’ve really been rockin’ the PRs this last week kimba! Way-to-go lady![/quote]
Thanks dog!
First, before I recount today’s training, I wish to say that alcohol is poison. I am not a big drinker, and even when I drink I’m a weak-ass lightweight in the booze dept. So last night there was going out and two drinks consumed. Hardly anything.
Yet, this morning in the gym I really felt off. This makes me sad, as I look forward to deadlift day all week and today…well, everything felt hard.
Sumo Deadlifts
Bar 1 x 10 warmup
65# 1 x 10 warmup from a step set up on either side of me
110# 1 x 5 working set, from riser
130# 1 x 5 working set, from riser
145# 1 x 8 ← Rep PR +1 shoulda been able to get more on the money set, but this was all I had today.
Slow as a snail off the floor for a pretty easy weight for me, but generally I thought form was OK.
Lunges with 45# bar on my back
3 x 10 reps each leg
This was pretty easy. Next time I should up the reps or up the weight
Military Press
40# 1 x 3 with dumbbells (20s)
45# 1 x 3
50 1 x 6 ← Rep PR +1 That last rep went up hard, but I locked it out.
Back Raises
BW with hands behind head - 1 x 39
Oh, did I want that 50 to keep up with Cal. But I barely squeezed out rep # 39.
I’m not completely sure I’m doing them right…This is as low as the bench will let me go, although I can make the bench one setting shorter to allow my hips to overhang a little more.
Bench dips with 25# plate on lap
1 x 40
I’m taking Meat’s suggestion to train my dips with weight for awhile. Next time I’ll put the 35# plate on my lap and try for 40. 40 is my target number on my full ROM dips. After that, I’m buying a dip belt, because there is no way a 45# plate will fit on my lap. In fact, I have my doubts about the 35#.
Cable Hip adductions/abductions
7.5kg + 5# plate 3 x 12 reps, each side 2 exercises
Decline sits - 5# plate behind head
1 x 20, 1 x 15, 1 x 10
Then, I was really, really done-for. Went home and ate scrambled eggs, bacon (almost burnt to a crisp – just like I like it) and one piece of wheat toast with butter and strawberry jam.
Too long in the hole! Blow it off the ground!
Hey Kimba, looks good. I can’t wait to get back and copy you by setting up the deadlift each time. I see you are doing lunges. How are you feeling about the range of motion? I thinking a lot about unilateral moves right now.