Great accomplishments in 09, now lets see and even better 2010.
Why the hell can’t you kick the heavy bag?!
PS. You’re arms are starting to look solid!
[quote]kimbakimba wrote:
[quote]arachne12 wrote:
working on posture, working on posture, WORKING ON POSTURE![/quote]
whoa. whoa. I am confused as hell. I just worked out my 5/3/1 schedule, and as you can guess, it’s similar to yours on maxes. How is this 5/3/1 with presses and deadlifts on the same day? Help!
[/quote]
Ah, spider. Read your manual! This is the two day per week program. 
Because I work out with my trainer-guy once per week (as of now) I can’t commit to the normal 5/3/1 4 or 3 day/week program. I know that because of this once per week off-the-program workout what I’m doing isn’t 5/3/1, but its pretty close.[/quote]
Great, now I have to actually buy the ebook rather than faking it. Thanks a lot Kimba.
kimbakimba, awesome deadlift! 11 reps is incredible. Good going!
I see what you all are saying with the neutral spine. I’ll have to remember this.
Today’s training: 55 minutes of XC ski skating. In a snowstorm. AWESOME!
[quote]Cal Jones wrote:
Deadlift definitely better. I find it hard to keep a neutral spine even with an empty bar. Too many years sat at a computer, tbh.
[/quote]
Neutral spine is hard; a nice arch is EVEN HARDER. Better that we deal with this now than being hunched-over old ladies. 
Neutral spine is much harder for me on a deficit deadlift…a 35# or 25# plate from the floor. If I have to bend over that far, my back starts to round.
[quote]JoeGood wrote:
Great accomplishments in 09, now lets see and even better 2010.[/quote]
Absolutely, Joe! Absolutely.
[quote]rcfromdb wrote:
Why the hell can’t you kick the heavy bag?![/quote]
Clearly now I’ll have to kick the heavy bag.
I really appreciate that comment.
[quote]arachne12 wrote:
Great, now I have to actually buy the ebook rather than faking it. Thanks a lot Kimba.
[/quote]
Bagged! Yup, buy it.
[quote]Mascherano wrote:
kimbakimba, awesome deadlift! 11 reps is incredible. Good going!
I see what you all are saying with the neutral spine. I’ll have to remember this.
[/quote]
Thanks Mascherano! Indeed, please remember neutral spine or even better, a nice back arch. Lifting heavy is no good with a round back.
I guess I find it harder because I have short little arms (relative to my height). Nice for benching, shite for deadlifting.
kimba, didn’t have a chance to say waaaaaaay to go on your 09 accomplishments. this will be a stellar year for you i can see it now. i forget that you are new to lifting, you should be super duper stoked about your accomplishments, seriously!
and in my humble opinion, i think your arms already look solid, very nice!
T, thanks so much for the kind words! I am starting my 18th month of lifting, which in the scheme of things is pretty new. I feel like I’m just starting to get the hang of it.
Sunday early PM training
5/3/1 Wave 1, Week One, Day Two – Squat and Bench
Back squat to 3 risers plus step
Bar 1 x 10 warmup
75# 1 x 5 working set
85# 1 x 5 working set
95# 1 x 20 money set <–Rep PR +10 YEAH!
BBB Assistance 75# 5 x 10 reps
The two working sets were easy. The money set was exhausting, and I fought with knee cave as well as some twisting (I tend to twist to the right, my left side is weaker). All the reps after 15, I had to talk myself into – one by one. The internal self-talk included words like “pussy” and “bitch”. Oddly enough, the last few reps were pretty decent-looking.
Bench Press
55# 1 x 5 working set
60# 1 x 5 working set
70# 1 x 13 money set <–Rep PR +3
I was really happy with this. Just endlessly trying for 3 sets of 10 at any given weight wasn’t really getting me stronger. So I’m happy to try out a new paradigm.
Good Mornings
Bar 1 x 10
50# 2 x 10 <–PR + 5lb
Was getting good ROM on the 50# sets, so next time I might add 5 more lbs. My lower back feels worked.
Dips (Full ROM)
12.5# dumbbell between feet 1 x 11, 2 x 10 <–PR +2.5 lb)
These felt good today. Next time I’m going for the 15 lb dumbbell. But I am definitely getting to the limit of the weight I can hold between my thighs/feet. The 12.5# wouldn’t stay up and sank down to my ankles. If I can’t hold the 15# dumbbell, my threats to buy a dip belt will have to become reality.
So far, I am enjoying a fuller leap into 5/3/1.
20 rep squats will put hair on your ovaries. Nice work.
[quote]jjackkrash wrote:
20 rep squats will put hair on your ovaries. Nice work. [/quote]
and make your head explode!!
hell yeah for your PR’s!! And at the very beginning, too!
i wonder how much weight i can hold between my thighs… I dont do dips, maybe i’ll do my weighted knee raises with the db between my legs instead of my feet. not like i dont get crazy looks in the gym anyway.
so many PR’s already… so looking forward to see what you’re capable of. another hell yeah, woman.
work it girl!! damn… nice sq/bp sess.
[quote]jjackkrash wrote:
20 rep squats will put hair on your ovaries. Nice work. [/quote]
Thanks, Jack. Proof that I’ve set my maxes good and low…
[quote]CBear84 wrote:
and make your head explode!![/quote]
Well, you oughta know. Although I certainly hope you can fix that up.
[quote]hell yeah for your PR’s!! And at the very beginning, too!
i wonder how much weight i can hold between my thighs… I dont do dips, maybe i’ll do my weighted knee raises with the db between my legs instead of my feet. not like i dont get crazy looks in the gym anyway.
so many PR’s already… so looking forward to see what you’re capable of. another hell yeah, woman. [/quote]
I’m looking forward to what I’m capable of, too. It was really interesting going for the money set for as many reps as I could do. That isn’t something I’ve ever done – burnout sets of light weights at the end of an exercise just isn’t the same challenge.
Originally I put the dumbbell between my thighs because I couldn’t comfortably put it between my own feet while perched on the dip station. Kind of surprised me that I couldn’t hold 12.5 today. Perhaps I need to work on my thigh-squeezing muscles.
[quote]dejavued wrote:
work it girl!! damn… nice sq/bp sess. [/quote]
Thanks Deja! So far I’m liking the 2 day 5/3/1 setup, but it is hard, hard work.
insert profanity, You got 20 reps on your money set?
damn good work…
[quote]kimbakimba wrote:
…
Back squat to 3 risers plus step
Bar 1 x 10 warmup
75# 1 x 5 working set
85# 1 x 5 working set
95# 1 x 20 money set <–Rep PR +10 YEAH!
…
So far, I am enjoying a fuller leap into 5/3/1.[/quote]
That’s your cardio for the day…
nice set of PRs and welcome to 5-3-1 cult!
[quote]JoeGood wrote:
insert profanity, You got 20 reps on your money set?
damn good work…[/quote]
Joe, it was only 95 lbs! You know, what you warm up with.
Thanks, though. Just lifting like I mean it.
[quote]rcfromdb wrote:
Do you think there is any way to use that belt with dumbbells? Believe it or not, but there are no plates in the room where the dip station is. Granted, I could put on even more of a one-woman freak show by bringing some in there…
Oh, and just for you. Today I KICKED THE HEAVY BAG.
[quote]soldog wrote:
[quote]kimbakimba wrote:
…
Back squat to 3 risers plus step
Bar 1 x 10 warmup
75# 1 x 5 working set
85# 1 x 5 working set
95# 1 x 20 money set <–Rep PR +10 YEAH!
…
So far, I am enjoying a fuller leap into 5/3/1.[/quote]
That’s your cardio for the day…
nice set of PRs and welcome to 5-3-1 cult![/quote]
Oh yeah, I was breathing heavy after rep 20. No extra cardio needed.
Cult? Is there a t-shirt? Do I need to shave my head???
P.S. There is no way I’m shaving my head.
[quote]kimbakimba wrote:
[quote]JoeGood wrote:
insert profanity, You got 20 reps on your money set?
damn good work…[/quote]
Joe, it was only 95 lbs! You know, what you warm up with.
Thanks, though. Just lifting like I mean it.
[quote]rcfromdb wrote:
Do you think there is any way to use that belt with dumbbells? Believe it or not, but there are no plates in the room where the dip station is. Granted, I could put on even more of a one-woman freak show by bringing some in there…
Oh, and just for you. Today I KICKED THE HEAVY BAG.
[quote]soldog wrote:
[quote]kimbakimba wrote:
…
Back squat to 3 risers plus step
Bar 1 x 10 warmup
75# 1 x 5 working set
85# 1 x 5 working set
95# 1 x 20 money set <–Rep PR +10 YEAH!
…
So far, I am enjoying a fuller leap into 5/3/1.[/quote]
That’s your cardio for the day…
nice set of PRs and welcome to 5-3-1 cult![/quote]
Oh yeah, I was breathing heavy after rep 20. No extra cardio needed.
Cult? Is there a t-shirt? Do I need to shave my head???
P.S. There is no way I’m shaving my head.[/quote]
no t-shirt or head shaving
just drink the koolaid if you ever leave…
[quote]soldog wrote:
[quote]kimbakimba wrote:
Cult? Is there a t-shirt? Do I need to shave my head???
P.S. There is no way I’m shaving my head.[/quote]
no t-shirt or head shaving
just drink the koolaid if you ever leave…[/quote]
Mmmmm. Grape koolaid, of course.
[quote]kimbakimba wrote:
Sunday early PM training
5/3/1 Wave 1, Week One, Day Two – Squat and Bench
Back squat to 3 risers plus step
Bar 1 x 10 warmup
75# 1 x 5 working set
85# 1 x 5 working set
95# 1 x 20 money set <–Rep PR +10 YEAH!
So far, I am enjoying a fuller leap into 5/3/1.[/quote]
Holy crap Kimba. Way to set the bar high for 5/3/1 for the rest of us starting in 2010. Nice reps!
x2 on the holy crap. Back to school for me!