now that’s what i like to hear! =+D
I want to see this photo shoot.
Bobbi, I like the way you think. 
Alisa, I’ll do what I can.
Friday night training is…
5/3/1 Deadlift and MP Day - Wave 1, Week 3
Today’s weight: 111.5 lbs.
Sumo Deadlift
From risers:
65# 1 x 10 warmup
95# 1 x 3 warmup
From floor:
120# 1 x 5 working set
135# 1 x 3 working set
150# 1 x 6 money set ← Rep PR +3
135# 1 x 5 conventional as an experiment, but I think I need to stick with sumo for awhile
115# 3 x 10
I wasn’t 100% happy with my form on the money set. Still in search of a nice back arch.
Military Press
45# 1 x 5 working set
50# 1 x 3 working set
55# 1 x 5 money set ← Rep PR +1
Kroc rows
45# 1 x 11, 1 x 10, 1 x 8
I haven’t done DB rows in awhile. This needs work.
Face Pulls with external rotation
32.5 1 x 15, 2 x 10
The deadlifts really took alot of my energy tonight. I was pretty tired after that, but pushed through the rest of the training.
Lovely Kimba! Interesting little rocking thing you do with each setup. Is it to remind you not to start with the hips? because it’s working. Nice progress on the press as well. Good job!
[quote]arachne12 wrote:
Lovely Kimba! Interesting little rocking thing you do with each setup. Is it to remind you not to start with the hips? because it’s working. Nice progress on the press as well. Good job![/quote]
Thanks spider! I’m trying that stretching of the legs thing to avoid sitting in the hole for too long. As for the hips thing, I’m trying to set up with my hips slightly higher than usual to avoid the hips rising first.
Still working form, trying new stuff, hoping to improve the lift itself and not just the weight I can lift.
Professional pics to immortalize your strength and beauty - such a brilliant idea!
You’re getting real strong, kimba! I also like seeing how you psyche yourself up on the lifts. Awesome.
[quote]kimbakimba wrote:
Bobbi, I like the way you think.
Alisa, I’ll do what I can.
Friday night training is…
5/3/1 Deadlift and MP Day - Wave 1, Week 3
Today’s weight: 111.5 lbs.
Sumo Deadlift
From risers:
65# 1 x 10 warmup
95# 1 x 3 warmup
From floor:
120# 1 x 5 working set
135# 1 x 3 working set
150# 1 x 6 money set ← Rep PR +3
135# 1 x 5 conventional as an experiment, but I think I need to stick with sumo for awhile
115# 3 x 10
I wasn’t 100% happy with my form on the money set. Still in search of a nice back arch.
Military Press
45# 1 x 5 working set
50# 1 x 3 working set
55# 1 x 5 money set ← Rep PR +1
Kroc rows
45# 1 x 11, 1 x 10, 1 x 8
I haven’t done DB rows in awhile. This needs work.
Face Pulls with external rotation
32.5 1 x 15, 2 x 10
The deadlifts really took alot of my energy tonight. I was pretty tired after that, but pushed through the rest of the training.[/quote]
nice money set - I also find that it drains me and the assistance work is lighter thatn I might like.
[quote]Mascherano wrote:
Professional pics to immortalize your strength and beauty - such a brilliant idea! [/quote]
I thought so too. And I happen to know a photographer who is very talented and who I’m comfortable with. Just working out logistics (and outfits).
Thanks! I’m still experimenting with set-up and trying to decide what works and doesn’t work.
[quote]soldog wrote:
nice money set - I also find that it drains me and the assistance work is lighter than I might like.[/quote]
Thanks George. I’m glad its not just me! I really like 5/3/1 for its focus on the money set, though. It focuses my mind and attention on one purpose for the training. Instead of running around the gym like headless-chicken.
Nice pulls!
I’d love to get photos done, but not until I’m in MUCH better shape. I can still grab handfuls of flab. You, however, are in great shape already so why not? Be a nice present to yourself.
I think your form looked good on almost all your reps. Your low back was nice and straight. Don’t worry about an arch. The only thing I noticed is that you raised your hips just a tad before the bar actually left the ground. To remedy this, try starting with your hips positioned slightly higher, still keeping the low back tight. This will make the movement smoother with no wasted energy.
[quote]Cal Jones wrote:
Nice pulls!
I’d love to get photos done, but not until I’m in MUCH better shape. I can still grab handfuls of flab. You, however, are in great shape already so why not? Be a nice present to yourself.[/quote]
Thanks Cal! I’d look forward to seeing your photos. See to it, then.
[quote]owlie wrote:
I think your form looked good on almost all your reps. Your low back was nice and straight. Don’t worry about an arch. The only thing I noticed is that you raised your hips just a tad before the bar actually left the ground. To remedy this, try starting with your hips positioned slightly higher, still keeping the low back tight. This will make the movement smoother with no wasted energy.[/quote]
Owlie, thanks so much for your helpful comments. I’ve been working on my hips coming up first – I just HATE that. Next time I’ll try setting up a bit higher.
niiiiiiice training Kimba. glad you are keeping up with the demand for videos…lookin good. and you will be sharing some of the photos, here, won’t you?
[quote]talenaah wrote:
niiiiiiice training Kimba. glad you are keeping up with the demand for videos…lookin good. and you will be sharing some of the photos, here, won’t you?[/quote]
T, I do hope to have some photos that I can share here.
Yesterday’s training – 45 minutes of XC skating skiing on soft snow (way more work than hard snow)
Sunday AM training
5/3/1, Wave 1, Week 3 – Squat and Bench Day
AM weight - 112.5 lbs.
Back squats to 3 risers plus step
bar 1 x 10 warmup
65# 1 x 10 warmup
85# 1 x 5 working set
95# 1 x 3 working set
105# 1 x 12 ← money set rep PR +2
These were pretty nice today, except for some knee cave at the end of the money set. There was a line for the squat rack and I felt my squat volume for the week was sufficient, so I forewent the usual BBB assistance.
Cable Pull-Throughs
52.5 - 2 x 10
57.5 - 1 x 10
62.5 - 1 x 10
All with kick-ass ROM, nice flat back, chest up. Pretty. At the end of this exercise, some dude came up to me and asked if I was a dancer. I’m hoping he meant the ballerina kind and not the pole-dancing kind (not that there is anything wrong with that).
Back Raises
15# dumbbell behind head (Cal, thanks so much for this splendid idea!)
2 x 12 reps
1 x 15 reps
Next time I should either do more reps, or take the 17.5# dumbbell.
Bench Press
Bar 1 x 10 warmup
60# 1 x 5 working set
70# 1 x 3 working set
80# 1 x 2 ← money set rep PR +2
I was hoping for more on the money set, but oh well. I’ve apparently never tried 80# before, and 85# is my one-rep MAX.
Dumbbell Bench (flat)
30s 3 x 10 reps. I could go up to 32.5s next time. I was looking for some extra pressing volume.
Pull-ups (close-grip parallel)
6 x 3 reps
I couldn’t seem to get more than a triple each time, but I kept doing sets until I was cooked.
Decline sits
BW 1 x 18, 1 x 15, 1 x 12
I tried this with a 10# plate, but my core was too fried from the pullups to make that happen.
This was a training I could feel good about. Tired now, though. Came home and ate a two egg omlette with spinach and cheese and piece of Ezekiel bread toast with butter and blueberry jam. Mmmm. Jam.
nice work kimba
you may have picked your bench training max a bit high since next month you’ll already be at your previous 1RM on week 3. but no worries cause resetting or repeating a month is easy to do.
[quote]soldog wrote:
nice work kimba
you may have picked your bench training max a bit high since next month you’ll already be at your previous 1RM on week 3. but no worries cause resetting or repeating a month is easy to do.[/quote]
You are probably right, and I may have to re-figure. That’s OK. I’m not nearly as attached to my bench pressing as I am to my squats and deads.
I have now forgotten where I heard/read this, but apparently it is not unusual to have females be able to get quite a few bench pressing reps at one weight, but nothing or 1-2 at only 5 or 10 lbs. higher. That might throw off the 5/3/1 system via its rep max calculator.
that would make sense – I know I’m like that to some extent. Easy five reps, then add five pounds and I can barely grind one out.
Actually bench pressing is really mysterious to me. My squat and deadlift max generally is where it is, but my benching ability varies a lot from day to day and even from set to set. For an exercise that’s supposed to be a no-brainer there seem to be a lot of variables.
Back is straight(er) even as you got tired…but I still see some booty tucking 
or maybe its just the way your butt is shaped?
Are you doing military/dl in one session because you missed a day? just wondering…
[quote]mom-in-MD wrote:
Back is straight(er) even as you got tired…but I still see some booty tucking or maybe its just the way your butt is shaped? :)[/quote]
MIM, you see correctly. I am still working on NOT doing that. Thanks for the honest feedback.
Because I work out on my own only two days per week, I am using the two-day 5/3/1 template (squat/bench and DL/MP). My third workout of the week is with my trainer-guy and largely he chooses what I do – thus my weekly “Off the 5/3/1 Reservation” workout. He makes me do all the stuff (can we say ABS?) that I wouldn’t do on my own, so there is value in this for me.
Lots of progress being made here, Counselor. Good work.
I hate working abs, but ab work needs to get done or you pay for it.
As long as you are getting the minimum lifts I wouldn’t sweat it Kimba. Of course that could also explain why I’m weak as a kitten.