Training
4 mile run (to warm up) because I felt blahish.
DLs
135x5x2
155x3
175x10
GMS: 65x10x3
GHR: BWx10x3
HLR ladders (because I wanted the volume with as little effort as possible) from 1 to 10 x 2=110 HLR.
I felt a little like throwing up when I was done.
Um…what’s GMS and HLR?
Cal I’m gonna guess that’s good mornings and glute ham raises.
Nice deads 175x10. Getting surrrrious
Thanks bobbi. I’m partial to DLing. And really want to get better at this lift.
Hi Cal: GMs= good mornings; HLR= hanging Leg raises(straightish legs toes to the bar); GHR= glute ham raise.
Holy crap, you can actually get your toes to the bar?
I think of that as… more of a suggestion 
Geez woman, great stuff
175 x 10 on the deadlift? Wow. That’s alot of reps.
Nikki, I suck at hanging leg raises. I can barely get my legs up to 90 degrees, much less the bar!
same here Kim!
Good stuff Nadia!!
Yeah, me also. I have dicky hip flexors. I can’t do leg presses in the 45 degree leg press because of that - it’s too uncomfortable to bring the sled back. I’m stretching them for all I’m worth but I’m not sure how to fix it properly.
I have never been able to do a complete hang leg raise. Very cool.
Kimba: I should probably put an asterisk next to each of my DL workouts. I care not at all for form, bounce the weight off the floor as hard as I can, spit, sputter, and pretty much do what ever it takes to get the weight up. This strategy will probably come back to bite me in the ass, but for now it’s kinda fun.
My long run today was shortified to 4 miles because we were hosting my daughter’s b-day party. I spent a large part of yesterday and all morning today getting ready. I’m beat. Hosting an event for a dozen 8-9 year old girls is exhausting. And loud.
I still need to stretch and foam roll. Maybe later.
Bench
45x10
65x5
75x3
85x15 I found a pin setting that works for me if I keep a tight arch. But if my form breaks down, I’ll clank the safety bar before I can touch my chest. I clanked a few times today (so my 15 reps aren’t all honest), but I’m learning to stay tight, and I think I even felt a little leg drive. I might be on the verge of a break through here. … yeah!
Pullups 100 reps any way I could get them. I was disappointed that a seven set was my highest rep set. That’s not very good for me. The reps went like this ladders: 1-7; 6-1; 7; 5-2; 1-4 x3.
ROws: 45x10; 65x10; 75x5; 90x5x3
nice rows, and keep working on that bench. eventually it does “click”.
Thanks nlmain.
5-3-1 Squats
I’ve finally gotten wise and given them their own day. I really need to work on these. In fact, I’ve been so inattentive to this lift, I really had no idea what accessories to do today. Apparently, I haven’t been doing any accessories. That fact was easier to overlook when I mushed my squats in with my bench press. I don’t have access to a leg press or leg curl machine. I guess that leaves lunges and one legged squat variants. Yeah for things I suck at.
Today it was just squats
45x10
75x5
85x3
95x12
45x10x5 On my 3-3-3 day, I did sets of 10 with 65, but those were a grind. I dropped the weight today (to get through them) and in hopes of feeling a modicum of explosivity. But even with just the bar on my back, I could feel myself powering down right at rep 6 or so. I have lots of room for improvement here.
I feel you on the squats being a hard lift. Its a hard one for me too.
The nasty Bulgarian split squat is always a good/bad choice. And I do think box squats are very helpful for me in teaching me to sit back and use my butt and hips to get out of the hole instead of my quads. Video has been super helpful in order to help me figure out my squat weaknesses.
Hey Kimba–thanks for squat improvement ideas. All that single leg work is just a killer for me-so frustratingly difficult–all the choices are bad (I mean good)! I’ll take some videos too. It will be so delightful to learn that my unexplosive squats are also high. Uggh. They better fucking not be!
Training 5 mile run. I felt good and ran it at a decent clip. Jumps later
Kids have a snow day today. It seems a little absurd to me. But, fortunately, I had planned to stay at home today anyway, and I don’t have anything really pressing to do…so I’m taking the day too and probably the rest of the week off. It’s a welcome break.
snow!
GO GO GO BULGARIANS! ha ha! you’ll like em! they make your booty feel likea separate entity form itself…like your cheeks have a real left vs right identity.
Finding out that my crappy squats were also high was exactly what video taught me about a year ago. But better to know and fix it, then be delusional.
[quote]kimbakimba wrote:
Finding out that my crappy squats were also high was exactly what video taught me about a year ago. But better to know and fix it, then be delusional.[/quote]
x2
[quote]nlmain wrote:
[quote]kimbakimba wrote:
Finding out that my crappy squats were also high was exactly what video taught me about a year ago. But better to know and fix it, then be delusional.[/quote]
x2
[/quote]
X3
Nice training Nadia! 100 pullups is no joke!
Also 175x10 DL is strong. Very nice.
Nice rows too. Great work on here!
ps. I can’t believe its snowing where you’re at…please don’t send any of that my way! kthnx!
