[quote]Oleena wrote:
You’re welcome! Have you ever tried scapula pushups? Face pulls? I would definitely try throwing face pulls into your workout somewhere if you have trouble holding your shoulders back (although, don’t do it if you can’t hold your chest up during the lift).[/quote]
I had to go to youtube to look up scapula pushups and face pulls due to my ignorance of them. Great suggestions.
[quote]CBear84 wrote:
congrats on the workout! love to see video of the happy dance! I love goofing off between sets… then letting someone near me know what im listening too… its so lol. great days in the gym last all week sometimes! [/quote]
I’ll get to the happy dance video right after the nekkid chinups. 
I really thought after my average squat performance that the rest of the workout would suck. Thankfully I was mistaken.
[quote]yeah, to all of this. as frustrated as i get with the patients at work (im trying to help you, stop being an ignorant cunt!), i leave every day knowing how lucky i am to NOT be sick…
one of my pharmacist friends works at a hospital in minnesota… he just emailed me the other day about all the H1N1 deaths hes had, how scary it is bc its young people.
i havent gotten a chance to type out a decent response to him yet, but u reminded me, so u get the rough draft.
people are generally confused about what it means to be “healthy.” “healthy” isnt just being disease free, its being in optimal physical condition, but opc makes most people feel bad, because they’re not putting in enough effort, knowing that medical assistance in the event of a problem is readily accessible and usually affordable, thanks to insurance and welfare. [/quote]
A good friend of mine is a doctor who is just fed up with folks treating their bodies like crap, taking no responsibility for their own health and then expecting medical science to fix it. As you know, that is stupid, stupid.
Although, on another tangent I recently went to see my GYN. Sadly an overweight female whose only comment on the topic of my lifting weights was “oh, I hate going to the gym”. And she also told me that if I ever stopped lifting, all my muscles would turn to fat. Que? I told that I didn’t intend to stop.
Talk about no encouragement on the fitness front. Geez.
Good work on all of the PR’s, have a great turkey day. Remember over eating on Thanksgiving is a recovery tool.
Good work going on here, Counselor. Happy Thanksgiving.
Nice work on the PRs!
Yeah, I know what you mean about old people. My parents are old and both have had strokes. If I end up having a stroke I’m just going to put myself out of my misery. I do not want to end up unable to move around. My mother, who is an intelligent woman, can no longer get a sentence out due to aphasia. Fuck that shit.
Joe, I like the way you think! Don’t worry, the turkey didn’t die in vain.
Jack, thanks for stopping by.
Cal, that truly sucks about your mom. Sure wish that was different.
Instead of bitching about a lame Friday nite training, this was actually a great time. The last two Friday nite workouts, I’ve made sure to eat something sugary and starchy beforehand – today it was a bunch of Stacey’s Cinnamon Sugar Pita Chips. What I had been blaming on “tired after a long workweek” is probably more like “didn’t eat since lunch”.
Back squats
Bar 1 x 10 atg warmup
Added the 4 risers plus a step:
75# 1 x 5 warmup
95# 1 x 5 – this felt hard and I was worried squats were gonna suck
105# 1 x 5 – put more weight on the bar anyway, and it wasn’t worse than 95#
110# 1 x 5 – feeling better
115# 1 x 3 <–PR +5# at legal depth Last 2 reps had alot of knee cave, but oh well.
75# 5 x 10 reps – all good.
Bench Press
75@ 1 x 5, 1 x 4, 1 x 3 <–PR +2, +4, +3
Great bench day! The most I’ve ever done at 75# was three measly reps. And these were all to my chest and locked out at the top. I think I’m doing a little better on leg drive.
Back Raises
BW 1 x 50 with hands behind head and NO ROUNDING OF MY BACK. I set the machine to its smallest setting giving me enough room to bend at the hips, and I think that was the reason these were alot easier than Sunday. Time to add weight!
Face Pulls
22.5kg 3 x 10
First time doing these. Was able to keep my chest up easily. It was kind of hard to keep on my feet though – the weight was intent on pulling me forward.
Chinups
BW 1 x 5
and ran out of time…
Dinner was BBQ pork cutlets, half a baked potato with sour cream, and a salad. Mmmm.
cudos for friday night training and hitting a bench PR. I usually have a protein shake before my workout but not today… Maybe I had a case of the “didn’t eat since lunch” blues too. I’ll test it next time I go through something similar.
[quote]nlmain wrote:
cudos for friday night training and hitting a bench PR. I usually have a protein shake before my workout but not today… Maybe I had a case of the “didn’t eat since lunch” blues too. I’ll test it next time I go through something similar. [/quote]
Pre-workout nutrition is so different for each of us. Some people can’t eat at all before training. Me, if I don’t eat I’ve got no energy with which to train. I also drink Surge Recovery (one scoop in water) during and after my training to keep up my energy.
Well done on bench PR Kimba, I’m hopefully nor far behind you
[quote]Belini wrote:
Well done on bench PR Kimba, I’m hopefully nor far behind you[/quote]
Thanks! I hope you are right with me so’s there can be some useful, butt-kicking competition.
Great work on the PR! Congrats! Also, awesome you can get 50 back raises…jealous!
I always look forward to deadlift day, but today was disappointing in that regard. Everything felt heavy, I was uncoordinated, efforts to keep my chest up and my back arched were largely unsuccessful at the higher weights and I actually missed lifts for the first time ever.
Sumo deadlift
On risers:
Bar 1 x 10 warmup
65# 1 x 10 warmup
95# 1 x 10 warmup
120# 1 x 3 working set
My back looked OK on all of the above, but nothing was moving fast off the floor.
From the floor:
135# 1 x 3 working set – this shouldn’t have been as hard as it was, but all my concentration was on not hunching my upper back and power from my legs and hips was just lacking.
155# 1 x 1 failed on 2, 1 x 2, failed on 3. I was just getting no drive from my legs and hips. Complete FAIL on squatting the weight up, and my back looked a bit rounded. I’d put up the video, but I just can’t. I’m chalking this debacle up to a bad day and hoping for a better deadlift day next time.
135# 2 x 3, 1 x 2, failed on 3 – These weren’t getting better, I was just getting more tired. I decided to live to fight another day.
Military Press
Bar 1 x 5, 1 x 3
55# 1 x 3 <–PR +3 I’ve never pressed 55# before so I was more than happy to accomplish SOMETHING in the gym today.
Good mornings
Bar 1 x 10, 65# 1 x 10. I’ll have to tape these to be sure I’m going low enough and keeping my arch.
BB bent-over rows
65# 3 x 10 Never done these before, the last sets were challenging at this weight.
Dips (real ones, full ROM)
5# weight between thighs 2x 10, 1 x 9 failed on 10. ← PR, the most dips I’ve ever done with a 5# weight was 10
Oooooo…was I mad to fail on that last rep of the last set. Someone (I forget who) gave me the idea of putting the weight between my thighs instead of my feet. Great idea, as I was able to get the weight on me without the help of a training partner.
Crappy attempt at Dragon Flags, totally doesn’t count.
Back raises
BW 1 x 50 with hands behind head.
Just making sure I really can do this. How do you know if you are going low enough?
Going out for a bicycle ride now. Trying to focus on the positive aspects of today’s training. No-one said this was gonna be easy…
I am not sure why you think that missing a rep on the dead is such a “failure.” If you haven’t missed a rep before, all that means is that you have never tested your limits before. Every single lifter in the world has a limit–the weight will always win if you keep adding to it. Don’t be ashamed to post a miss, you can learn more from analyzing why the lift didn’t go up than you can from posting a picture-perfect one at sub-maximal weights. I, for one, think today was a big step forward for you.
[quote]jjackkrash wrote:
I am not sure why you think that missing a rep on the dead is such a “failure.” If you haven’t missed a rep before, all that means is that you have never tested your limits before. Every single lifter in the world has a limit–the weight will always win if you keep adding to it. Don’t be ashamed to post a miss, you can learn more from analyzing why the lift didn’t go up than you can from posting a picture-perfect one at sub-maximal weights. I, for one, think today was a big step forward for you.
[/quote]
X2
x3 - I have like 4 videos of me failing at various weights.
Failing can give you the motivation to do better. I remember I failed at 300 and came back with 315.
You got it woman.
Jack, Shauna and Bobbi, thanks for the kick in the pants. I think I was so shocked at the fail at 155# because I had pulled that for 5 reps just two weeks ago.
Here is the 155#, two reps and fail video:
Here is a video of 155# at 5 reps from two weeks ago:
Today I was really working on a straighter back position, trying to “hunch” less in my upper back. Apparently doing this takes more leg and butt strength than I had! I haven’t had great sleep recently, so recovery might also be my issue.
Lastly, 160# for 2 is the most I’ve ever pulled. So objectively missing 155# on a weak day isn’t so surprising.
Awesome vids Kimba, I think you look great. Not qualified enough to provide any solid advice but keep up the good work.
It’s progress! Take it and be happy!!
first- glad you had the experience. i remember you mentioning that while a weight had been difficult, you hadnt yet encountered one that wouldnt move. its a growing experience.
i’ll vote for lack of sleep as an issue, and recovery in general, but you seem to be pushing close to that weight on a regular basis, so i wouldnt put too much stock in your fail… after all, you failed post 2 reps… not entirely.
big diff i see in the fail video- when you set the bar down to reset, it got away from you, and you tried to pull it that way. dont just pause at the bottom… actually reset! even if it takes a nanosecond longer, each rep deserves the proper form of the last, or the best you can manage at the time.
not exactly applicable bc you’re wearing pants, but the bar should rub your shins. you’ve seen the pwo bruises and abrasions on the others.
another cue to remind you of… pull back, not up. up will come because by throwing your hips forward, your legs straighten out and the barbell comes up. pulling up reduces your posterior chain involvement, and the lower body in general. think of a bent over row. you dont wanna do that with your dl weight, do ya?
oh, and NICE ARMS!!! i sees them in the fail video… delt insertion, tricep lump… shows off your work!