Yes your low back does look excellent. The hyper-extending of the back should be a fairly easy problem to fix. You seem to be over-locking-out. Just try to remember to stop at the top of the movement instead of pulling back after the rep is completed. It helps to visualize your bar path as being perfectly straight up and down. This will actually take less energy and maybe even afford you another rep or two!
Nice work! You’ll be catching me up in no time.
nice pulling, bigger weights and technique is moving forward too
nice work.
Great work Kimba! And can I just say, YOUR arms look gorgeous. Talk about definition.
nice work esp with how long you are 
what are you wearing on your feet ? are those socks ?
if they are get some chuck t’s on sumo you need to “spread” the floor with your feet this will halp you bring the hips big time. If you pulled that with sock feet with out any track i am really impressed.
spread the floor, flex the abs bring the hips = big pulls
more pull throughs
It’s all there your doing good
Jim
Alisa – a good day indeed.
CBear – hells yeah for one out of 3! I’ve worked my ass off for that One.
Owlie – thanks for the tip. Straight bar path!
Cal – maybe I’ll catch you, maybe not. Depends on how fast you heal up.
kmc – Thanks! I want the big weights, but I want 'em purty too.
Mascherano – seeing my arms in these videos still sort of surprises me. Where the heck did THOSE come from, ask I.
[quote]squat1000b700 wrote:
nice work esp with how long you are [/quote]
thanks! I look longer on screen, I think (I’m actually only 5’4").
Yup. Socks.
I do own chucks. Tried them for squats and did a lousier job of “spreading the floor” with them on as opposed to socks. But I’ll try them for deads and see. Vibrams might be my solution for traction.
I have no idea what a “track” is, but my wimpy-ass gym certainly doesn’t have that.
My new mantra. Would you suggest working with a belt to help with ab flex? I haven’t bought one yet cause I figured belts were for actual heavy weights. But it occurs to me that as compared to my bodyweight (111 lbs this AM) what I’m lifting now might be heavy.
[quote]more pull throughs
It’s all there your doing good
Jim
[/quote]
I’m gunning for the paused pull-throughs tomorrow. Jim, thanks so much for your thoughts and encouragement.
11lbs?
I swear to everything someone else holds sacred if/when I meet you, I’m picking you up, throwing you over my shoulder, and running around yelling, “I GOTS ME A KIMBA!! YEEEEHAAAAWWW!!!”
and if u try to stop me i’ll just sit on you.
[quote]kimbakimba wrote:
[quote]squat1000b700 wrote:
nice work esp with how long you are [/quote]
thanks! I look longer on screen, I think (I’m actually only 5’4").
Yup. Socks.
I do own chucks. Tried them for squats and did a lousier job of “spreading the floor” with them on as opposed to socks. But I’ll try them for deads and see. Vibrams might be my solution for traction.
I have no idea what a “track” is, but my wimpy-ass gym certainly doesn’t have that.
My new mantra. Would you suggest working with a belt to help with ab flex? I haven’t bought one yet cause I figured belts were for actual heavy weights. But it occurs to me that as compared to my bodyweight (111 lbs this AM) what I’m lifting now might be heavy.
[quote]more pull throughs
It’s all there your doing good
Jim
[/quote]
I’m gunning for the paused pull-throughs tomorrow. Jim, thanks so much for your thoughts and encouragement.[/quote]
your welcome
“track” was suppose to be traction … silly i phone
.you don’t have to be tall to have long limbs, torso. Or you could have short legs and a long torso like me. It’s all physics miss.
Thats a good mantra to have
yes the belt would help in a big way> I would get one from elitefts.com
the chucks will help big time so will the five fingers. If you can do sumo in socks you are def not pushing out hard enough and “spreading the floor”
Happy Sunday to you
Inzer Forever (Lever) Belt:
http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_LEVER13
It’ll change your life.
[quote]CBear84 wrote:
11lbs? [/quote]
Well, not 11 lbs!
[quote]I swear to everything someone else holds sacred if/when I meet you, I’m picking you up, throwing you over my shoulder, and running around yelling, “I GOTS ME A KIMBA!! YEEEEHAAAAWWW!!!”
and if u try to stop me i’ll just sit on you.
[/quote]
And why on earth would I stop you? That sounds like fun. Certainly its not only me would enjoy a ride on CBear. 
Jim and Jack, thanks for the belt recommendations. The Inzer comes in colors! Hate to get all girly and stuff, but colors! Maybe its me, but I don’t see too many belt options currently on Elite FTS.
Today’s training
5/3/1 Wave 2, Week 1 – Squat and Bench Day
Back squat to 3 risers plus a step
Bar 1 x 10 warmup
65# 1 x 5 warmup
80# 1 x 5 working set
90# 1 x 5 working set
105# 1 x 13 <–money set, rep PR +1
BBB 80# 5 x 10 reps <–these all looked good
The money set felt heavy from the first rep, which sucked with some forward lean. Then I gathered my mental energy and gutted the subsequent reps out, one by one with decent upper body. Still working on getting rid of the knee cave.
I’m still not completely over the virus, I think. Got a little light-headed after the money set and at the end of the BBB.
Pull-throughs (3 sec. pause at top and bottom)
57.5 1 x 10
47.5 2 x 10
Pausing these is HARD. I had to drop the weight significantly after the first set in order to get good form. Strangely, I felt a pulling pain in the back of my left heel on the first couple reps, which got fixed by turning my toes out more.
Face Pulls
32.5# 2 x 10
Waiting for a bench to open up.
Bench Press
Bar 1 x 10 warmup
60# 1 x 5 working set
65# 1 x 5 working set
75# 1 x 9 ← money set, rep PR +1
Dumbbell Bench (flat)
32.5s 1 x 6
30s 2 x 10
Bent over Dumbbell Rows
30# 1 x 15
40# 2 x 10
Good day at the gym. Looking forward to next time!
Colors are so awesome!
Lots of PR’s today – looks great.
Nice job on your training … PR’s
make sure you use a tennis ball to roll your feet out. and roll your calves too. something is going on there to cause that on your pull-throughs nice adjustment to work around it.
There must be something wrong with the elite site they are not showing all there belts.
Inzer is a great product as well.
I would caution you against a lever belt thoe. Some people like them, I do not. Some lifts i like my belt looser, some lifts i like it super tight. With the lever belt there is one setting unless your want to bust the screw driver out to adjust the belt.
what color are you going to get ?
Jim
I agree with Jim that belts are personal preference, but I love, love, love the lever. I keep a screw driver in my bag and its no big deal to adjust it, although I haven’t needed to in a while. Also, if you like two different tensions for different lifts, and don’t want to take out two screws to adjust it, another solution is buying two belts. I also sometimes just hook the belt but leave the lever undone for a looser fitting belt if thats what I want. I think all of the previous options beat screwing with a prong each and every time. But, again, other people prefer the prong. But I love the lever.
[quote]squat1000b700 wrote:
Nice job on your training … PR’s
make sure you use a tennis ball to roll your feet out. and roll your calves too. something is going on there to cause that on your pull-throughs nice adjustment to work around it.
There must be something wrong with the elite site they are not showing all there belts.
Inzer is a great product as well.
I would caution you against a lever belt thoe. Some people like them, I do not. Some lifts i like my belt looser, some lifts i like it super tight. With the lever belt there is one setting unless your want to bust the screw driver out to adjust the belt.
what color are you going to get ?
Jim
[/quote]
I was gonna ask you about that. Prong or lever?..I’ve read elsewhere that a prong belt is better. I searched on Elite, they are out I think because it’s not showing. Same with the bands(since the beginning of the year).
Jack is right on the money it all comes down to personal preference.
All I can say is I have Been to about 50 powerlifting meets and the lever is def. In the minority. Most of you ladies are Not going to want to spend in upwards of 200 bucks to have two belts or carry a screw driver around with you. So for most people the single prong belt is the best option.
Either way you can’t go wrong. It’s just matter of preference
Jim
[quote]skyel7 wrote:
[quote]squat1000b700 wrote:
Nice job on your training … PR’s
make sure you use a tennis ball to roll your feet out. and roll your calves too. something is going on there to cause that on your pull-throughs nice adjustment to work around it.
There must be something wrong with the elite site they are not showing all there belts.
Inzer is a great product as well.
I would caution you against a lever belt thoe. Some people like them, I do not. Some lifts i like my belt looser, some lifts i like it super tight. With the lever belt there is one setting unless your want to bust the screw driver out to adjust the belt.
what color are you going to get ?
Jim
[/quote]
I was gonna ask you about that. Prong or lever?..I’ve read elsewhere that a prong belt is better. I searched on Elite, they are out I think because it’s not showing. Same with the bands(since the beginning of the year).[/quote]
nice sq/bp pr’s pretty lady!! so good to see u constantly tearing it up. =+)
Alisa, I’m glad I’m not the only one excited by COLORS!
Jim, thanks for the reminder to roll out my feet with a tennis ball. This helps my flexibility alot, but I’ve been forgetting to do it along with my nightly foam rolling.
Enlightening belt discussion. Whatever the benefits of a lever belt, I am hopeless with a screwdriver. I have many talents, but figuring out tools is sadly not one of them.
As for belt colors, I am drawn to the red. Forest green is nice too. My favorite color is orange, but I don’t think the orange of the Inzer belt is bright enough. I detest light pink, although the statement-factor of a pink girly weight training belt does appeal to my contrarian nature.
Although, in the interests of full disclosure on the pink issue, I did just buy this very pink “hot yoga” outfit for my upcoming photo shoot:
http://shop.lululemon.com/Hot_Class_Bra/pd/c/520/np/520/p/1821.html
But I promise never to do “hot yoga”, and certainly not in this get-up.
why not? It would be HOT!
Cute outfit. I couldn’t get away with it but I know you can.