[quote]skyel7 wrote:
Happy belated b’day, Kimba![/quote]
Thanks Skye!
Yeah I can usually do a few cheat meals… but several days in a row and I feel like CRAP! =-/
Hope you felt REALLY special on your birthday!
[quote]mmgalb727 wrote:
Yeah I can usually do a few cheat meals… but several days in a row and I feel like CRAP! =-/
Hope you felt REALLY special on your birthday![/quote]
Molly, I completely agree with that! Thanks for the birthday wishes.
happy happy happy happy happy happy birthday!
Friday nite training found me feeling a bit tired, but determined to make the most of my gym time.
Back squats
Bar 1 x 10 atg for warmup
Set up my 4 risers plus a step:
80# 1 x 5
105# 1 x 5
110# 1 x 3 ← not so pretty (some knee cave and butt wiggle) but they went down and back up
115# 1 x 3 ← the last rep was really ugly
80# 3 x 10
Today was one of those days that I needed to talk myself into putting more weight on the bar because my ass was dragging when I got into the gym. Sometimes I just have to overlook an ugly rep or two and regardless advance the weight if I know I can get it up at least once.
Good mornings
Bar 1 x 10
I’m not sure I’m doing these right. If anyone has a good video to point me to, that would be great!
Barbell Glute Bridges (shoulders on floor)
155# 1 x 10
175# 1 x 10
195# 1 x 10 < --PR +50# And I know I can do more weight
Bench Press
75# 1 x 5, 1 x 2, 1 x 3
eh. I’m continuing to work on more reps at 75#, but 5 reps is the most I could do today.
One armed Dumbbell Bent-over Rows
45# 3 x 10 ← PR +2 reps
Face Pulls
22.5 kg 1 x 10
plus 5# plate 1 x 10
plus 2 5# plates 1 x 10
Already looking forward to Sunday a/k/a Deadlift Day!
Hey good job on the glute bridges! Now try with your shoulders on a bench 
Awesome effort on the glute bridges. I hear you on the ass dragging to the gym part. I think most of the challenge is getting there but once you’re there, the game is on!
[quote]arachne12 wrote:
happy happy happy happy happy happy birthday!
[/quote]
Thanks spider!
[quote]rcfromdb wrote:
Hey good job on the glute bridges! Now try with your shoulders on a bench ;)[/quote]
I’m busted on being too lazy to drag the bench over. 
I’m up to 155# with shoulders up, but I was curious how much heavier I could go on the glute bridges.
[quote]Belini wrote:
Awesome effort on the glute bridges. I hear you on the ass dragging to the gym part. I think most of the challenge is getting there but once you’re there, the game is on![/quote]
Thanks Belini! Its true – get me to the gym and I’ll do my best regardless of a draggy ass.
strong glutes!
Im too lazy to load the bar for those…*blush
I’ve been doing a bajillion of bodyweight ones instead, and those toast me better than any barbell has!
Happy Birthday(my b-day is all week and happy Deadlifting today!
Today was a much better deadlift Sunday than last (where I failed at 155# after 1 and 2 reps respectively).
Sumo Deadlift
Bar 1 x 10 warmup RDLs
On risers:
65# 1 x 10 warmup
95# 1 x 10 warmup - my back and hips looked fine at this weight
Off the floor:
120# 1 x 3 working set - my back isn’t as straight and my hips are coming up faster
135# 1 x 3 working set - form looks about the same as in the video at this weight
155# 1 x 5 working set
115# 4 x 5 reps pulling sumo, 1 x 5 reps pulling conventional.
I managed to get 5 reps at 155# today, but I am still not happy with my form. I don’t think I’m squatting the weight up, although I’m trying like heck to do that. I wish my back was straighter and my shoulders not so hunched.
Now for the really strange part: at 115#, my back wasn’t super-straight pulling sumo, but it looked great pulling conventional. Hmmmmm.
Military Press
45# 1 x 3 reps
55# 1 x 4 reps <–rep PR +1
60# 1 x 1 ← PR +5 lbs
I was happy with this. I couldn’t have done another rep at 60#, so that is my true 1 rep max.
Dips (Full ROM at the dip bar)
7.5# dumbbell between my thighs 3 x 10 reps <–First time at this weight. I’m trying a 10lb dumbbell next time
When I was leaving the gym, some guy stopped me and said he saw me doing the dips, that he was really impressed I did 10, and then he saw that I was weighted and was SUPER impressed. Dude seemed sincere in a non-hitting-on-me sort of way. I thought this was pretty cool.
Back Raises
5# plate behind head 1 x 35 ← Next time I’ll keep the same weight and go for more reps before increasing weight.
Decline sits
10# plate behind head 1 x 10 ← This hurt so bad I couldn’t make myself do another set
All in all, a good gym day. Proper nutrition and good sleep really make all the difference.
Kimba, your dips rock and your back reflects that.
I think that deadlift looks very good. Speaking of form, I noticed you cock your head down to the left and I think your shoulder follows. You and I have talked about imbalances. I wonder if you ever noticed that?
Excellent progress on your press too!
[quote]arachne12 wrote:
Kimba, your dips rock and your back reflects that.
I think that deadlift looks very good. Speaking of form, I noticed you cock your head down to the left and I think your shoulder follows. You and I have talked about imbalances. I wonder if you ever noticed that?
Excellent progress on your press too!
[/quote]
Thanks for your thoughts!
Nope, never noticed that although I have noticed sometimes the bar comes up unevenly. I’ll watch that for next time.
Your arms are looking fabulous on that deadlift vid Kimba- I was more interesting in watching those than judging your form- lol. And those bridges look heavy like hell- now I’ve got to go try them, although I’m not sure where I could set up for that in my gym. Kudos for coming back strong. Keep those days in mind when you hit another bump.
[quote]nlmain wrote:
Your arms are looking fabulous on that deadlift vid Kimba- I was more interesting in watching those than judging your form- lol. And those bridges look heavy like hell- now I’ve got to go try them, although I’m not sure where I could set up for that in my gym. Kudos for coming back strong. Keep those days in mind when you hit another bump.[/quote]
Its nice to hear that I can distract people with my arms.
well, you are getting the weight up there! to be honest, something still looks ‘off,’ with your dl…not sure…are you tucking your bottom in? lol…and your upper back still looks every so slightly hunched…
oh ya, killer arms!!
[quote]mom-in-MD wrote:
to be honest, something still looks ‘off,’ with your dl…not sure…are you tucking your bottom in? lol…and your upper back still looks every so slightly hunched…
[/quote]
Yup, that is totally what I’m doing…tucking my butt under. That is nuts! I know that I’m compensating for some weakness, I’ll just have to figure out whether my legs, back or butt (or other) is the problem here.
Nice work on the pulls, you’ll be pulling 200 soon enough.
[quote]nlmain wrote:
Your arms are looking fabulous on that deadlift vid Kimba- I was more interesting in watching those than judging your form- lol. And those bridges look heavy like hell- now I’ve got to go try them, although I’m not sure where I could set up for that in my gym. Kudos for coming back strong. Keep those days in mind when you hit another bump.[/quote]
That’s funny, I was distracted by your butt, Kimba.
[quote]arachne12 wrote:
[quote]nlmain wrote:
Your arms are looking fabulous on that deadlift vid Kimba- I was more interesting in watching those than judging your form- lol. And those bridges look heavy like hell- now I’ve got to go try them, although I’m not sure where I could set up for that in my gym. Kudos for coming back strong. Keep those days in mind when you hit another bump.[/quote]
That’s funny, I was distracted by your butt, Kimba. :)[/quote]
Butt, arms. Its all good. Thanks for noticing.
Right now, I am distracted by how painful foam rolling my adductors just was. Ouch. I don’t usually roll this part of my leg. But given my recent butt-tucked-under sumo deadlift woes, I think I’ve found a problem area. Maybe if my adductors were more flexible, I could stick my butt out more!?!?!
From Strength Training, Bodybuilding & Online Supplement Store - T NATION
<Adductors: Balance on your forearms with the top of one of your inner thighs resting on the roller. From this position, roll all the way down to the adductor tubercle (just above the medial aspect of the knee) to get the distal attachments. You’ll even get a little vastus medialis work in while you’re there. >
ouch, ouch, ouch.
Today’s training didn’t yield a boat-load of PRs, but I worked hard and had fun. I’m happy with that.
Back squats
Bar 1 x 10 ATG warmup
Added 4 risers plus step
75# 1 x 10
105# 1 x 10
115# 1 x 3
65# 1 x 25
Bench Press
75# 1 x 8 <–Rep PR +3
70# 1 x 9
65# 1 x 12
Lunges
10# plate in each hand
1 x 30 each leg
Seated Overhead Press
Bar 2 x 10, 1 x 8
HS Overhead Pulls
some for some
Lots of ab work
I’m already looking forward to Friday’s training. Planning on lots of adductor rolling out between now and Sunday’s deadlift day. The current theory on why my back isn’t straighter on sumo deadlifts is that my hips and adductors aren’t letting it. Stretching, a good warmup, and mobility work are now my best friends.