:)!
Hey, glad you’ve not gone far. Sub 6-minute mile is hardcore. When I was around 30 and doing interval training all the time I got to around 6:18 on a treadmill but I burned myself out and my progress started reversing. These days I’d be lucky to do a mile in 9 minutes. Good luck.
Regarding the vids, any of those things sounds great. I am still using a wall for handstands but try to stop short of it. I’m at the point where I almost always overcook it by some degree but I no longer thump into the wall, I tend just to tap it. About one time in ten I can stop short of the wall but I can’t stay vertical for more than a couple of seconds. (If you’re wondering why I still have the wall in front of me, mostly it’s a space issue in my gym but also, bodyslamming myself onto the mats every time isn’t fun. So, uh, maybe that handstand to forward roll move would come in handy!) Regarding overcooking it, do you think a stronger core would help? (Not that it’s weak, but I guess it could be stronger).
congrats on your new coach, your new goals, and your having fun! dance sounds really cool. i like to be working on stuff that requires mobility / balance because i basically suck at it… but with regular practice progress comes quick. nice kind of deload and injury prevention thing to be doing, too. and i reckon the lifts profit as well.
Nadia!!
Lol @ jerking off the bar! I missed your potty mouth… sigh
Optimizing your program - what does that mean? I hope you’ll come back and report. I’d be interested to see what an optimized program looks like. And better yet, if you’ll be able to stick to it 
And hell yes to speed work! That’s so much fun. You’ll kill it for sure. I think you have the perfect build for fast running - strength for speed, lithe legs for a long gait, plus your conditioning is already quite good - all of that with your incredible mental fortitude and determination and love of that “pukey” post sprint feel…Its in the bag!
And yeah, even at my best time which was about 7:15 I was at an all out sprint for the last 2 minutes. I can’t even imagine what 6 minutes would be like! F me!
Saying goodbye to your high rep DLs is like saying goodbye to an old friend. You’ll see them again in the future, i’m sure.
Take care Nads!! And thanks for the vid, mama! Love watching you rep the shit out of that weight. You’re such a maniac.
I took a video at my last gym outing but it’s too embarrassing to share. I’m planning on going at least once this week so I will try to get something decent (as a disclaimer, my coaches never, NEVER accused me of being too graceful). My limiting factor at this point seems to be feeling like I’m going to vomit after about an hour of flipping around. And yes, I too feel a bit like ‘what’s the point’ when I go once a week, but it’s fun.
I too am interested in this optimized 5-3-1 plan.
shit, I didn’t see that you did come back. change is good. nothing wrong with it. looking forward to more deadlifts if furry boots. lol
thanks for the update - keep us posted on the results 
You madam are exceptional. Carry on.
Kimba: 400 meter hill runs are fucking nutty! I’ve just added repeat 400s (on a flat track) into my routine and they hurt me like nothing I have ever done. Hill work is an awesome training tool–hard core, but relatively gently on the joints. I need to fit those in somewhere too…Thanks for the idea.
Hi Brute!
Cal: 6:18 is a great mile time. I’d love to be able to run that. I timed my mile to get my starting point and it was 7:15–or something like that. SLOW. I certainly have my work cut out for me. I didn’t make it to gymnastics last night and I can’t go next week either. Sorry. My kids and I will probably go to open gym this weekend. If it’s not too crowded, I’ll make you a video. You do need to learn to fall out of that handstand. No matter whether you over or under cook it–you should be able to land on your feet.
Masch: Speed work is murderous! I’m loving it. Thanks for the encouragment. Re my optimized program–yes I’m going to stick with it! I don’t like doing less. Less is more–sounds like bullshit to me–if you want something you have to work for it and work hard–that’s how I was raised. But, I trust my coach. My pullups improved a lot this year and his rehab program has nearly cured my sciatica–a feat which earns him my undying loyalty.
Lula: I’m glad you’re having fun at the gym. I’m sure you’re a beautiful gymnast. You certainly are a stunning strength athlete.
Koub, Frenchie, and Bear–thanks!
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So, my optimized 5-3-1 plan is optimized for me. It takes into account my goals, my injuries, my current maxes, and rep prs. I’d certainly share the details of it if I thought it would benefit anyone to do so. But, I don’t see how it would. For this first cycle, the goal is to get healthy. I think I’m in pretty good shape, but it is true that the sciatica remains something that I need to manage, and I have occasional pain in my right shoulder. So, 100% I am not. Maybe I’ll be starting the new year there…
With regards to training, I’m seeing some real improvement in my dynamic flexibility–finally. But, I’m now stretching in the am and the pm. It is an uphill battle to maintain mobility.
Yesterday morning while stretching I saw this…cute right? No. It’s a mouse head and so nicely camouflaged. Thank you max!
No other news.
Hi Nadia!!!
Didn’t you have an owl not too long ago? haha
Glad everything seems to be going well for ya!
Good cat. I had to catch my own mouse when one invaded the kitchen.
Don’t worry about the gymnastics - I can wait until you’re good and ready. And yes, I need to learn how to roll out of a handstand because I’ve bodyslammed myself a couple of times and it’s not so great, actually.
See, I had no idea that a 400 meter hill repeat was fucking nutty, but now I’m happier to do it.
Mobility is a never-ending struggle. Go on you for going after it with energy.
[quote]Nadia Comeandeat wrote:
With regards to training, I’m seeing some real improvement in my dynamic flexibility–finally. But, I’m now stretching in the am and the pm. It is an uphill battle to maintain mobility. [/quote]
Fucking A!! Stretching in the AM and PM?! UGH! I can barely get my stretching in 1x a day (which I’m using to heal my hip pain/hip flexor).
I’m interested in hearing about what kinds of stretching you’re doing for the sciatica. I’m guessing its not just stretching your back, but other stuff that has been throwing your back off kilter?
Anyways, sounds great that things are optimized to YOU - I think that’s the way training should be! And I’ll add, it shouldn’t only take into account your goals goals, injuries, current maxes, and rep prs - but also (and I know I’ve said this in the past) your athletic history and your training ethic. Are you the kind of person that will push themselves to exhaustion and needs to be reigned in, or are you a person that needs that little extra push to get them to realize their ability…things like that.
It sounds like you thrive under the eye of a coach, Nadia. Some people I think are very resistant to coaching (for reason both good and bad). I’m really interested in seeing what having this optimized training does for you - I forsee its going to work wonders!! I can’t wait to see what some of your new year’s goals are going to be and how you’re going to smash them!
OH! And your cat is AMAZING!! haha! I wish my cats were stupid and apathetic respectively.
fuck yeah! badass cat!!!
I’m glad your getting a special formula --we all need special training formulas! and I’m also glad your sciatic is chilling!!
Mim: Yes! The Cat brought in a live owl a couple of months ago. We also had the massacre of the Christmas Robin last year…He’s a killer!
Cal: The cat is not good. I’m pretty certain he brings the mice in from outside, as he does the birds, and frogs.
Kimba: You are on track to further excel at the running. I hope all continues to go well for you on that front.
Masch: Total frustration drove me to twice daily stretching. You know me, I can’t stand not to see progress, and I wasn’t seeing any from consistent daily stretching. 2x a day seems to be working. The trick is to remember that morning flexibility sucks. Do it, but don’t push it. I think my sciatica stems from the priformis or something in my hip. My 2x daily stretching isn’t really directed towards that. I’m trying to improve my gymnastics–working the splits and my back and shoulder flexibility.
Re coaching: Yes, I like having a coach. I’m not interested in learning about how to train. Indeed, the less I know the better off I think I am. But still I tend to overthink things to my detriment. I am practicing giving up control. It’s not a perfect situation because we are working together remotely, but I trust his expertise and his expectations for me are high–even higher than my own–and I wouldn’t have it any other way.
Thanks Brute!
Bench today. Shit. I’m back to being afraid of the bench. Remember the beginning of the year when I was mind fucking myself about benching 100? Well, once I got over that my bench really improved and I benched 120 not too long ago. But then I dinged up my shoulder. ANd now the sound of crepitis when I’m benching totally freaks me out. Uckfay. I wish I still liked benching.
This video is for cal. Ignore my messy house.
Thanks for that. I will have lots of time to practise during the week before Christmas as I am off school (holidays!) so I’ll try to get a vid then. I need to practise a lot of stuff - I’ve not been going to gymnastic classes (injuries to start with, and now it’s money) so I’m a bit rusty on a few things. And I have to start teaching my little dears after Christmas. Yay!
I’m going to be doing a LOT of stretching.
Now I don’t know why I’ve waited til I’m sore to start.
Hope it’s not too late!
I think we all have a lift we don’t like…mine is squatting AND benching, lol. I hear ya on the crepitus. Mine is so bad in my knees. It’s really disturbing.